Nutritional Wellness

Nutritional wellness is the ability to take in and utilize any food material to get the proper nourishment that a person needs. This involves a person’s ability to adequately study the different food groups and assess the different portions that are required for an individual. Overall, having nutritional wellness is the starting point that needs to be achieved in order to succeed in other areas of wellness.

Herb-Crusted Tilapia for Two

Ingredients

2 tilapia fillets (about 3/4 pound)

1 tablespoon flour

1 large egg, plus 1 tablespoon water

2 tablespoons mixed herbs

1/2 cup panko (Japanese-style breadcrumbs)

1 tablespoon olive oil

Directions

Sprinkle flour on waxed paper. Rub fillets with flour. Beat egg with water in a shallow dish. On waxed paper, mix panko with herbs. Dip floured fillets in egg wash and roll in herb-panko mixture, patting it gently so that it sticks to the fish. Heat oil in a nonstick frying pan to medium high. Saute fish about 3 minutes. Turn once and cook for another 3 minutes. Serve immediately.

tilapia

Serves 2

Each serving contains about 317 calories, 39 g protein, 11 g fat (31%  calories from fat), 148 mg cholesterol, 15 g carbohydrates, 1.5 g fiber, and 132 mg sodium.

Recipe from the StayWell Company, LLC.

Lime Shrimp Kebabs

There’s nothing like a summer barbecue with family and friends to celebrate the season.

For a quick, easy, and healthy meal, add a green salad and fresh corn on the cob and you’re good to go.

Ingredients

  • 3 large limeslimekebabs
  • 2 cloves garlic, crushed and peeled
  • 1/4 tsp. black pepper
  • 2 tsp. olive oil
  • 2 tbsp. fresh cilantro, cleaned and chopped
  • 16 large shrimp, uncooked, deveined
  • 10 medium cherry tomatoes, rinsed and dried
  • 10 small white-button mushrooms, wiped clean and stems removed

Directions

In a glass measuring cup, squeeze limes, yielding ¼ cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator. Alternate cherry tomatoes, mushrooms, and shrimp on 4 skewers. Preheat the grill to medium heat. Grill the skewers for 3 to 4 minutes on each side until the shrimp are just cooked through.

Makes 2 servings

Each serving contains 160 calories,  6 g fat, 85 mg cholesterol, 95 mg sodium, and 17 g carbohydrates.

Recipe from the StayWell Company, LLC.

Citrus Swordfish

(Gluten-free)

Ingredients

  • 2 swordfish steaks, about 3/4 to 1 inch thick (about 6 ounces each)
  • Lemon, orange, and lime zest, grated (approximately 2 tablespoons total; to get zest, finely grate peel of whole fruit, being careful not to include bitter white skin)
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh thyme, choppedcitrus swordfish
  • 1 teaspoon olive oil

Directions

Preheat broiler. Mix zest with herbs and oil. Pat zest mixture on both sides of steaks and place in flat pan. Broil fish approximately 3 to 4 minutes. Turn once and broil 3 to 4 minutes or until done. Pour pan juices over swordfish and serve right away, garnished with slices of orange, lemon, and lime.

Serves 2

Each serving contains about 232 calories, 3 g carbohydrates, 34 g protein, 9 g fat, 154 mg sodium, and 1 g fiber.

Recipe from the StayWell Company, LLC.

Red Beans and Rice

If you have time, make your brown rice from scratch. Use chicken broth instead of water to amp up the flavor. It will take about 45 minutes. In a pinch, instant brown rice is OK.

IngredientsBrown Rice on a Whitte Background

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 bell pepper, seeded and chopped
  • 2 cups hot cooked brown rice
  • 2 cups cooked red beans (kidney, pinto, or other of your choice)
  • 1/2 cup chopped fresh cilantro

Directions

Heat olive oil in a large pan. Saute onion and bell pepper. Add hot brown rice and beans. Stir in cilantro. When everything is heated through, serve immediately.

Options: A splash of hot sauce or vinegar can personalize your dish without adding calories or fat.

Serves 4

Each serving contains about 274 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 48 g carbohydrates, 10 g fiber, and 6 mg sodium.

 

Recipe from the StayWell Company, LLC.

California Marinated Salad

Ingredients

  • 3 nectarines, chopped
  • 1/2 lb. fresh mushrooms, quarteredfruitandveggies
  • 1 cup cherry tomatoes, halved
  • 1/2 cup pitted ripe olives (optional)
  • 1/3 cup chopped green onions
  • 1 8-oz can artichoke hearts
  • 1 tbsp. vegetable oil
  • 1/4 cup lemon juice
  • 1/4 tsp. sugar
  • 1 tsp. tarragon, crumbled
  • 1/2 tsp. thyme

Directions

  1. In a large bowl, combine nectarines, mushrooms, cherry tomatoes, olives, and green onions.
  2. Drain and save liquid from the artichokes. Add the artichokes to the salad.
  3. Combine reserved liquid with remaining ingredients in a jar. Shake well and pour over the salad.
  4. Serve immediately or chill in the refrigerator for two hours for the best flavor.

Makes 6 servings

Serving Size: 1 cup

Each serving provides 80 calories, 3 g total fat (0 g saturated fat), 0 mg cholesterol, 100 mg sodium, 13 g total carbohydrate, 2 g dietary fiber, 7 g sugar, and 3 g protein.

 

Recipe from the StayWell Company, LLC.

Chicken Salad Blues

(Gluten-free, gout-friendly)

Ingredients

  • 1 9.75-ounce can premium chunk chicken breast packed in waterchickenblue
  • 1 large stalk celery, finely chopped
  • 1/4 cup reduced-fat mayonnaise
  • 4 leaves romaine or red leaf lettuce, washed and trimmed
  • 2 ounces blue cheese, crumbled
  • 1 ripe tomato, quartered (or 8 cherry tomatoes)
  • 1 small cucumber, washed and thinly sliced

Directions

Drain chicken. Add chopped celery and mayonnaise. Mix lightly to keep the chicken chunky. Arrange lettuce in a shallow serving bowl. Put chicken salad in the middle and crumble blue cheese over it. Arrange tomatoes and cucumber slices around the plate. Cover with plastic wrap and refrigerate until ready to serve.

Serves 4

Each serving contains about 175 calories, 15 g protein, 10 g fat (51% calories from fat), 46 mg cholesterol, 3.5 g carbohydrates, 1 g fiber, and 675 mg sodium.

This recipe is gout-friendly because it contains foods moderate in purines. Meat, fish, and poultry should be limited to 1 to 2 servings per day.

 

Recipe from the StayWell Company, LLC.

Blue-Green Canapés

Ingredients

  • 2 oz. low-fat (Neufchatel) cream cheeseBlue-Green Canapés
  • 2 oz. blue cheese (about 1/4 cup)
  • 12 large seedless green grapes
  • 1/4 cup walnuts
  • 24 miniature Melba toasts

Directions

Let cream cheese and blue cheese soften enough to be mixed with a fork. Cut grapes in half lengthwise. Put walnuts between 2 sheets of waxed paper and crush to make fine crumbs.

Spread cheese mixture on mini-toasts. Cover with walnut crumbs and top with half a grape.

Makes 24 canapés

Each contains about 31 calories, 2 g fat (1 g saturated fat, no trans fat, 4 mg cholesterol), 56 mg sodium, 2 g carbohydrate, less than 1 g dietary fiber, less than 1 g sugars, and 1 g protein.

 

Recipe from the StayWell Company, LLC.

Beet-All Pasta Salad

Ingredients

  • 2 cups cooked spiral, whole-wheat pastabeet salad
  • 3 cups fresh baby spinach, shredded
  • 1 12-ounce jar whole beets (1-1/2 cups), cut in half
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped walnuts
  • 1 tablespoon real maple syrup
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon virgin olive oil

Directions

Mix pasta, spinach, beets, onion, and walnuts in a salad bowl. Combine maple syrup, vinegar, and olive oil in a small jar and shake well. Pour over salad. Serve immediately or cover and refrigerate until you’re ready to eat.

Serves 6

Each serving contains about 123 calories, 4 g protein, 3 g fat, 0 mg cholesterol, 23 g carbohydrates, 3 g fiber, and 120 mg sodium.

Recipe from the StayWell Company, LLC.

It’s Tea Time

teadrinkingThere’s just something about tea that says “relaxation.” But the benefits go beyond a few minutes of me-time. Compounds in tea called flavonoids lower LDL, or “bad,” cholesterol, widen blood vessels, and prevent dangerous clots from forming. Some evidence even links tea to a lower risk for cancer, diabetes, and heart disease. So, beginning today, why not enjoy a daily cup of green or black tea—both have health benefits. But keep in mind that processed, sugar-sweetened tea beverages you buy at the store can contain lots of calories. Your best bet is to brew your own tea. It’s tasty, healthy, and economical.

Article from the StayWell Company, LLC

Seedless Raspberry Sauce

This recipe takes out the fiber, but leaves a big, concentrated raspberry flavor. You can add it to a vinaigrette salad dressing or layer it with strawberry preserves and whipped cream in a cocktail glass.

Ingredientsrasberry

  • 1 1/2 cups fresh or frozen raspberries
  • 1/4 cup sugar (or 3 tbsp. granulated sugar substitute)
  • 1 tsp. lemon juice

Directions

Bring berries, sugar (or sweetener), and lemon juice to a boil. Let thicken and cool slightly. Press mixture through a fine strainer. This will take patience and about 20 minutes of mashing, but you will be rewarded with a rich, seedless sauce. Discard seeds.

Makes about 1/2 cup

Each tablespoon serving contains about 37 calories, 0 g fat, 0 g cholesterol, 0 g sodium, 9 g carbohydrate, 0 g dietary fiber, 7 g sugars, and 0 g protein.

Recipe from the StayWell Company, LLC.