Carrot-Oatmeal Muffins

(Gout-friendly)
Ingredients
• 1 cup quick oats
• 2 cups unbleached flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 3/4 cup dark brown sugar
• 1 large egg, lightly beaten
• 1 cup skim milk
• 1/4 cup vegetable oil
• 2 carrots, grated
• 1 cup raisins
• 1/2 cup walnuts, chopped

Directions
Line a regular muffin pan with 12 paper liners. Preheat oven to 400°F. In a large bowl, combine oats, flour, baking powder, salt, and sugar. In a small bowl, beat egg lightly. Add milk, vegetable oil, and grated carrots.
Stir wet ingredients into large bowl of dry ingredients. Do not overmix. Stir in raisins and walnuts. Divide batter among 12 muffin cups. Bake 20 to 25 minutes, or until tops are golden brown.

Makes 12 muffins
Each muffin contains about 266 calories, 6 g protein, 9 g fat (30% calories from fat), 18 mg cholesterol, 42 g carbohydrates, 3 g fiber, and 113 mg sodium.
This food is gout-friendly because it contains foods moderate in purines. You should limit the amount of oatmeal you eat to less than 2/3 of a cup (uncooked) per day.

Recipe from the StayWell Company, LLC.

Ginger Shrimp Open-Faced Sandwiches

Ingredients
• 4 ounces light cream cheese, softened
• 1-inch piece fresh ginger, peeled and mincedshrimp sand
• 1 teaspoon low-sodium soy sauce
• 24 cooked medium shrimp (about 1/2 pound)
• 4 scallions, trimmed and washed
• 24 grape tomatoes
• 24 slices whole-wheat cocktail bread
Directions
In a small bowl, mix cream cheese, ginger, and soy sauce. Set aside. Slice shrimp lengthwise. Chop scallions into rings. Halve grape tomatoes lengthwise. Spread ginger-soy cream cheese on mini-bread slices. Arrange 2 halves of shrimp, tomato, and sprinkle of scallions on each slice. Serve at once or refrigerate until ready.
Makes 24 mini-sandwiches
Each has about 47 calories, 10 g protein, 1 g fat, 21 mg cholesterol, 5 g carbohydrates, 1 g fiber, and 112 mg sodium

Recipe from the StayWell Company, LLC.

Catfish with a Kick

(Gluten-free, gout-friendly)

Ingredients

  • 2 boneless, skinless catfish fillets (about 3/4 pound)
  • 2 teaspoons dried minced onioncatfish
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon mustard powder

Directions

On a sheet of waxed paper, combine dry ingredients. Rinse catfish fillets and pat dry with a paper towel. Coat both sides with rub. Heat broiler to high. Pour about a teaspoon of olive oil on a small cookie sheet and place catfish fillets on it. Broil about 4 inches from heat for about 5 minutes. Turn fillets and broil 3 to 4 minutes longer, until fish is opaque and flakes easily with a fork.

Serves 2

  • Each serving contains about 239 calories, 0 g carbohydrates, 27 g protein, 14 g fat, 115 mg sodium, and 0 g fiber.
  • To make this recipe gluten-free, use only spices or condiments that are gluten-free. Read food labels carefully and contact the company if you have any questions.
  • This recipe is gout-friendly because it contains food moderate in purines. Meat, fish, and poultry should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC.

Broiled Trout with Almonds

(Gluten-free)

Although rainbow trout is native to a narrow band along the West Coast of the United States, cultivation in ponds dates back more than 100 years. Today, farmers across the country raise this sweet, slightly nutty-tasting fish. Most market-ready trout comes from Idaho, where farmers send live fish to processing plants for filleting.

Ingredients

  • 2 rainbow trout, butterfly filleted (about a pound each before heads are removed, 9 ounces after cleaning with heads taken off)
  • 1 teaspoon butter or margarine
  • 2 tablespoons almonds, sliced
  • Lemon pepper (use an unsalted blend, about 1/2 teaspoon total)
  • Lemon wedges

Directions

Heat broiler to high. Rinse trout and pat dry. Open fish and place skin-side-down on a foil-lined broiler pan. Dot with butter or margarine and sprinkle with almonds and lemon pepper. Broil about 5 minutes or until fish is opaque and flakes easily with a fork. Serve immediately with lemon wedges.

Serves 2

Each serving contains about 309 calories, 3 g carbohydrates, 36 g protein, 16 g fat, 93 mg sodium, and 0 g fiber.

To make this recipe gluten-free, use only spices or condiments that are gluten-free. Read food labels carefully and contact the company if you have any questions.

ALMONDTROUT

Recipe from the StayWell Company, LLC.

Hide the Snacks!

It may be time to do a little redecorating at home! This doesn’t require moving the couch, but rather, making some simple changes in your environment that can help you eat less.

Fruit_bowl

An article in the Annual Review of Nutrition details how factors such as food storage and placement can affect how much we eat. For example, the less effort it takes to get food, the more we munch. Large portions and packages also may lead to overindulging, several studies suggest.

Here are some ways to help you put these findings to good use:

  • Stow away sweets and other temptations in a high cupboard.
  • Don’t place serving bowls on the table during meals, since they encourage seconds.
  • Replace the cookie jar with a bowl of fruit.
  • Inside the fridge, disguise unhealthy foods in foil and push them toward the back.
  • Move smaller bowls and plates to the front of the cabinet, so you can use them for everyday eating.

Article from the StayWell Company, LLC

Wellness Webinar: Healthy Eating Through the Holidays

HoldayFood

Do the holidays put even your best healthy eating habits to the test? You’re not alone. Between Thanksgiving and New Year’s Day, many people find themselves gaining a few unwanted pounds. But with a little planning, you can enjoy the foods of the season without tipping the scales. Join us November 13th from Noon-12:30 to learn ways to stay healthy through the holidays!

**NEW** Registration is now open to everyone even if you don’t currently have a StayWell portal account! CLICK HERE to register now.

Date: Wednesday, November 13, 2019

Time: 12:00 to 12:30 p.m.

After registering, you will get an email with information about how to access the presentation.  Please contact wellness@uwgb.edu or (920) 465-2203 with any questions.

All webinars are recorded and available to Well Wisconsin Program participants on the StayWell wellness portal after the event date. To access the StayWell wellness portal, you must be an employee, retiree, or spouse enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.

 

Herbed Horseradish Cream Sauce

Ingredients

  • 1/4 cup low-fat sour creamhorseradishsauce
  • 1 tablespoon prepared horseradish
  • 1 tablespoon parsley, cilantro, or other fresh herb

Directions

Mix all ingredients in a small bowl. Drizzle on steak.

Serves 4

Each serving contains about 23 calories, less than 1 g protein, 2 g fat, 6 mg cholesterol, less than 1 g fiber, 19 mg sodium, and 1 g carbohydrates.

To make this recipe gluten-free, use only spices or condiments that are gluten-free.  Read food labels carefully and contact the company if you have any questions.

Meat, poultry, and fish intake should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC.

Community Supported Agriculture (CSA) Programs Available

Fallveggies

Eating vegetables and fruits provides many health benefits, such as providing nutrients, help maintaining healthy blood pressure, reducing risk of some chronic diseases, reducing cholesterol levels, lowering risk of heart disease, and protecting against infections.  As we know, it can be more challenging to eat healthy during winter, so it is important to make a contentious effort.  One way to get more healthy vegetables and fruits in our diet is to participate in a CSA (Community Supported Agriculture).  Two area CSA’s provided us information about their programs (details below), but you can find out about other CSA’s in your local community through a quick internet search or word-of-mouth.

Garden to Doorstep Organics LLC: https://www.gardentodoorsteporganics.com/

  • Information about discount promotion for UW-Green Bay:
  • Garden to Doorstep Organics LLC offers year-around produce, and you can select from two different sizes of fruit only boxes or two different sizes of vegetable/fruit mixed boxes.
  • If enough people sign up, we could have our produce boxes delivered to UWGB each week!  Please click here to sign up by Friday, November 29th.

SLO Farmers Co-Op: https://slofarmersco-op.com/

  • SLO Farmers Co-Op is offering a fall CSA in November and December.  Some items may include winter squash, carrots, cabbage, lettuce, spinach, microgreens, onions, potatoes, radish, leeks, Brussel spouts, kohlrabi, beets, and parsnips.  They also have honey, meat and eggs available!

 

 

Shrimp Scampi Pizza

(Gout-friendly)

Ingredientsshrimp pizza

  • Cooking spray
  • 1 13.8-ounce package refrigerated pizza dough or a precooked pizza crust
  • 1 tablespoon cornmeal
  • 1/2 cup fat-free ricotta cheese
  • 1 pound cooked and peeled shrimp, sliced lengthwise
  • 6 cloves roasted* garlic
  • 2 cups shredded part-skim, low-moisture mozzarella cheese
  • 1 tablespoon crushed dried basil

Directions

*If you don’t have time to slow-roast garlic in a 325°F oven for an hour, microwave on high for about 30 seconds to soften cloves, then slice them.

Preheat oven to 400°F. Lightly spray 10-1/2-by-15-1/2-inch baking pan with cooking spray. Sprinkle cornmeal evenly over pan. Stretch refrigerated pizza dough across pan. Bake dough for 8 minutes. Skip this step if using a precooked pizza crust.

Mix garlic into ricotta and spread over pizza base. Add a layer of shrimp. Cover pizza with mozzarella and sprinkle with basil. Bake on the bottom rack of an oven heated to 400°F for about 12 minutes, until cheese is bubbling. Cut into 12 pieces and serve immediately.

Makes 12 slices

Each piece contains about 175 calories, 14 g protein, 5 g fat, 69.5 mg cholesterol, 18 g carbohydrates, less than 1 g fiber, and 448 mg sodium.

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

 

Recipe from the StayWell Company, LLC.

Seasoned Salmon for One

(Gluten-free)

Ingredients

  • 6 ounces salmon fillet, skin removed
  • 1/2 to 1 teaspoon lemon pepper seasoning (without salt)
  • 1 teaspoon olive oil

Serve with

  • 1 cup cooked, chopped spinach with 1 tablespoon low-fat sour cream
  • 1/2 cup cooked instant brown rice, with 1/2 teaspoon butter

salmonseasoned

Directions

Sprinkle lemon pepper seasoning on both sides of salmon, pressing in lightly. In a small frying pan, heat olive oil until almost hot. Put fish in pan. Cook on medium-high heat about 4 minutes per side. Fish should be browned on the outside and moist inside. Fish should be opaque and flake easily with a fork (internal temperature of 145°F).

Serves 1

This complete dinner contains approximately 442 calories, 38 g protein, 18 g fat, 33 g carbohydrates, 7 g fiber, and 262 mg sodium.

To make this receipt gluten free, use only spices or condiments that are gluten free. Read food labels carefully and contact the company if you have any questions.

Recipe from the StayWell Company, LLC.