Almond Butter Tofu Stir-fry


YIELD: 2 servings



  • 1 12-ounce (340 g) package extra firm tofu


  • 1 Tbsp (15 ml) sesame oil (+1 Tbsp (15 ml) for cooking)
  • 4 Tbsp (60 ml) reduced-sodium tamari (or soy sauce if not GF)
  • 3 Tbsp (45 ml) maple syrup
  • 2 Tbsp (32 g) almond butter (or sub peanut butter)
  • 2 Tbsp (30 ml) lime juice
  • 1-2 tsp chili garlic sauce or 1/2 tsp red pepper flake or 1-2 Thai chilies, minced


  • 1 pound (453 g) green beans, trimmed
  • 2-3 small spicy peppers (I used cherry bomb – use bell peppers for less heat)

For serving optional

  • Brown rice, white rice, or Cauliflower Rice


  1. Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper. Also wrap tofu in a clean, absorbent towel and set something heavy on top – like a cast-iron skillet – to press out excess moisture.
  2. Once oven is preheated, unwrap tofu and cut into small cubes. Arrange on the lined baking sheet in an even layer and bake for 25-30 minutes or until puffy, dried out, and slightly crispy on the edges. This step helps crisp up the tofu. The longer you bake it, the firmer and crispier it will get, so adjust cooking time accordingly.
  3. In the meantime, to a small mixing bowl, add 1 Tbsp sesame oil, tamari, maple syrup, almond butter, lime juice, and chili garlic sauce/red pepper flake/Thai chilies. Whisk to combine. Then taste and adjust flavor as needed, adding more almond butter for creaminess/nuttiness, tamari for saltiness, lime juice for acidity, or chili garlic sauce for heat. Set aside.
  4. If serving with rice, prepare at this time.
  5. Add baked tofu to the almond butter-tamari sauce and let marinate for 5 minutes, stirring occasionally. The longer it marinates, the more intense the flavor, but I find 5-10 minutes to be sufficient.
  6. Heat a large skillet over medium heat. Once hot, add the tofu, leaving most of the marinade behind (this will be added to the vegetables for flavor).
  7. Cook for about 5 minutes, stirring occasionally, until browned on all sides and slightly caramelized. Remove from pan and set aside.
  8. To the skillet, add remaining 1 Tbsp. sesame oil, green beans and peppers and 2-3 Tbsp. (30-45 ml) of the marinade. Cover to steam for about 4-5 minutes or until green beans are slightly tender. Then remove lid, increase heat to medium high, and add remaining marinade and the tofu. Cook for an additional 1-2 minutes, stirring frequently. Then remove from heat.
  9. Serve as is or over cooked rice or cauliflower rice. For more heat, serve with chili garlic sauce or Sriracha.
  10. Best wen fresh. Store leftovers in the refrigerator up to 3 days. Reheat on the stovetop or in the microwave until hot.

Author: Minimalist Baker https://minimalistbaker.com/almond- butter-tofu-stir-fry/ 

Recipe provided by Emily Burger, a senior at UWGB studying nutrition and Wellness Intern

Mediterranean Quinoa Burgers


YIELD: 6 burgers


For the Burgers:

  • 1/2 cup uncooked quinoa
  • 1/4 cup chopped dry sundried tomatoes (not olive oil packed)
  • 2 cloves minced garlic
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 1 cup old fashioned rolled oats
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground black pepper
  • 1 large egg
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon finely chopped fresh basil
  • Olive oil, for cooking the burgers
  • Whole wheat buns, for serving

For the Tomato Olive Topping:

  • 1 cup cherry tomatoes, quartered
  • 1/4 cup pitted Kalamata olives, diced
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh basil
  • 1 teaspoon red wine vinegar
  • Additional feta cheese (optional)


  1. Place the quinoa in a medium saucepan with 1 cup water and bring to a boil. Reduce the heat to a simmer, then cover the pan and let cook for 15 minutes. Remove the pan from the heat and let stand 5 minutes. Uncover, fluff with a fork, and set aside.
  2. Meanwhile, place the sundried tomatoes in a small boil and cover with very hot water. Let stand for at least 5 minutes, drain, and set aside.
  3. In the bowl of a food processor, combine the cooked quinoa, garlic, chickpeas, oats, salt, oregano, and black pepper. Process until the mixture is nicely ground and blended. Add the egg, then pulse a few times until the egg is combined with the chickpea mixture (it should look like thick, chunky hummus). Transfer the mixture to a large mixing bowl, then gently fold in the drained sundried tomatoes, feta, parsley, and basil. Form the burgers into 6 patties. If not ready to cook immediately, place the patties in the refrigerator.
  4. In a small mixing bowl, stir together the topping ingredients: cherry tomatoes, olives, parsley, basil, and vinegar. If desired, toast the buns in a toaster oven, a lightly oiled skillet, or a 400 degree F oven. Watch carefully so that they do not burn.
  5. When ready to cook the burgers, heat a large skillet over medium. Drizzle generously with olive oil, then cook the veggie burger patties on each side, until both sides are browned and the patties are cooked through, about 8 minutes total. Be careful as the oil may splatter. Serve on toasted buns, topped with the tomato olive mixture and additional feta cheese as desired.


Cooked leftover burgers will keep in the refrigerator for up to 3 days. Uncooked patties can be tightly wrapped in plastic and refrigerated for 2 days or frozen for 2 months.

Author: Well Plated https://www.wellplated.com/quinoa-burgers/

Recipe provided by Emily Burger, a senior at UWGB studying nutrition and Wellness Intern

Well Wisconsin Program Incentive Updates

Employees and spouses currently enrolled in the State Group Health Insurance plan are eligible for an annual $150 wellness incentive (administered by StayWell). Below are updates to the 2018 Well Wisconsin program as well as an update on previously communicated changes to the 2019 program.

2018: In addition to completing the health screening and health assessment, a Well Wisconsin Well-Being activity will also be required in 2018 to earn the $150 wellness incentive. A few examples of well-being activities are: Million Steps Challenge, 21 Day Meditation Experience and Self-Directed Coaching. More information about the Well Wisconsin Well-Being activities is available on the StayWell website. To earn the 2018 incentive, one Well Wisconsin Well-Being activity, the health screening and health assessment must be completed and submitted to StayWell by October 19, 2018.

2019: Changes to the wellness incentive structure were considered in 2017. One consideration was to provide a premium differential instead of the current wellness incentive $150 gift card. It has been decided that a change to a premium differential will not take place for 2019. This option will continue to be explored by the Department of Employee Trust Funds (ETF).

For additional information on the Well Wisconsin program and how to receive your $150 incentive in 2018, visit https://wellwisconsin.staywell.com or contact the StayWell HelpLine at 800-821-6591. Throughout 2018, StayWell will send emails and home mailers to employees with information about the program.

Source: UW System Human Resources

Winter Break Fitness Challenge – Final Week

During our third and final week of the Winter Break Fitness Challenge, there were 19 entries submitted by employees who exercised at the Kress!  The slip drawn to win a prize for week three is Joan Schaller!  Thanks to everyone who participated in this challenge and exercise at the Kress!  Also, thanks to the Kress Events Center front desk staff, Jeff Krueger, and Aaron Maternowski for their help in making this challenge happen!

Winter Break Fitness Challenge – Week Two

During week two, 23 entries were submitted from employees who exercised at the Kress Events Center!  One entry slip was randomly picked to win a prize, and Crystal Williams is the winner for week two!  Congratulations!  This challenge ends this coming Sunday, January 21st, so there is still time to visit the Kress and enter the drawing!  Don’t let the cold weather keep you down – get up and give your body a workout!  You’ll be glad you did.


Winter Break Fitness Challenge – Week One

Twenty-nine employees exercised at the Kress Events Center last week during our first week of the Winter Break Fitness Challenge!  Great job!  One entry slip was randomly picked to win a prize, and Andy Wenig is the winner for week one!  Congratulations!  There are two more weeks left of the challenge:

  • January 8th to 14th
  • January 15th to 21st

Grab your tennies and your University ID card and head over to the Kress – you’ll feel better and have more energy this winter, and maybe win a prize! :)


Prescription changes for 2018

State health insurance program participants: Just a reminder of the following changes to prescription benefits for 2018:Prescription

  • CVS Pharmacy (including Target) and certain out-of-state pharmacies will no longer be in-network
  • Certain over-the-counter medications will no longer be covered (such as steroid nasal sprays (Flonase®) and medication to treat heartburn (Prilosec®))
  • Lumicera and UW Specialty Pharmacy are replacing Diplomat Specialty Pharmacy as the preferred specialty pharmacy. Level 4 preferred drugs (specialty medications) must be filled at one of these pharmacies.
  • Serve You is replacing WellDyneRx as the mail order pharmacy. Navitus mailed information to affected members, and we would need to register with Serve You DirectRX Pharmacy Mail Service by calling them at 1-800-481-4940.  (Prescriptions that still have refills available will transfer over.)
  • New discount drug list– Prescriptions that are not covered by the pharmacy benefit may be available at a discounted rate. This may include drugs for infertility, weight loss, cosmetic or other lifestyle needs as prescribed by your doctor.
  • Find in-network pharmacies and formulary lists on the Navitus website, or call Navitus at 1-866-333-2757 with questions.

Winter Break Fitness Challenge

Tuesday, January 2nd to Sunday, January 21st  

It’s BAAACK…the Winter Break Fitness Challenge for faculty and staff returns!  Whether you frequent the Kress or have yet to visit, NOW is your time to do so while working towards weekly prizes!

All employees have FREE UNLIMITED access to the Kress Events Center over the Winter Break time period.

To Participate:

  1. Visit the Kress during business hours and check-in at the front desk (campus ID and a second pair of shoes required)
  2. Complete an entry slip for the Winter Break Fitness Challenge, and put your slip in the bucket.
  3. You can complete one entry slip each time you visit the Kress during the Winter Break Fitness Challenge!

All entry slips will be put in for a weekly drawing:Kress

  • Week one: January 2nd to 7th
  • Week two: January 8th to 14th
  • Week three: January 15th to 21st

Here are the Kress Events Center hours over winter break:

  • Mondays through Fridays: 6:30 a.m. to 9:00 p.m.
  • Saturdays: 8:00 a.m. to 2:00 p.m.
  • Sundays: 1:00 to 5:00 p.m.

Please note that the Kress Events Center will be closed on Monday, January 15th for Martin Luther King Jr. Day.

What can I do at the Kress? Check out the Kress website at http://www.uwgb.edu/kress/ for some great ideas!

Last year employees submitted 122 entry slips over winter break – let’s see if we can exceed that this year!

Winter Wellness Bingo Challenge

2018The Wellness committee is offering Winter Bingo as our next healthy challenge! All faculty and staff are invited to participate in the challenge the month of January. There are 24 health and wellness activities for you to choose from. You are able to pick the day in which you complete each activity, and only one activity is allowed per day. To qualify for a chance to win a prize, a minimum of 20 activities must be completed within the month of January.  Please click here for the Winter bingo card: http://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/Winter-2018-wellness-BingoCard.pdf

SnowmanWinter Bingo begins January 1, 2018 and ends January 31, 2018. Completed forms can be e-mailed to the Wellness committee at wellness@uwgb.edu or hand-in to the Human Resources front desk in the Cofrin Library, 7th floor, room 710 by Friday, February 9, 2018.

Challenge your co-workers to join in the fun and do some of the activities together!  Share pics of you and your co-workers completing the activities by emailing them to wellness@uwgb.edu.  Begin the new year by making healthy choices and then enjoy your increased energy level, positive outlook, and improved health in 2018!