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.

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.

Eggplant Parmesan Sandwiches

Ingredients

  • 4 eggplant slices, each 3/4-inch thickeggplant sandwich
  • 1/4 cup no-cholesterol egg substitute
  • 1/3 cup dry bread crumbs
  • 2 tablespoons grated fat-free Parmesan cheese
  • Vegetable cooking spray
  • 4 ounces fat-free mozzarella cheese, sliced
  • 2 roasted red peppers, cut into halves
  • 4 Italian rolls or hoagie buns, toasted
  • 2 cups tomato pasta sauce

Directions

  • Combine bread crumbs and Parmesan cheese in bowl. Dip eggplant slices in egg substitute, then coat generously with the breadcrumbs and Parmesan cheese.
  • Spray a large skillet with cooking spray; heat over medium heat until hot. Saute eggplant slices over a medium-high heat until browned, about 5 minutes. Spray eggplant with cooking spray and turn over; cook until tender, about 5 more minutes.
  • Top each eggplant slice with 1 ounce cheese; cook, covered, until cheese is melted, about 3 to 4 minutes.
  • Place red peppers on bottoms of rolls; top with eggplant, pasta sauce, and roll tops.

Serves 4

  • Each serving contains approximately 262 calories, 2.2 g fat, 0 mg cholesterol, and 765 mg sodium.

 

Recipe from the StayWell Company, LLC.

Picnic Potato Salad

(Gluten-free, gout-friendly)

Ingredients

Salad:

  • 1 pound red potatoes, washed and cut into 1-inch wedges
  • 1/2 cup red onions, thin-slicedpotato salad
  • 1/2 pound green beans, snapped in half
  • 1/2 cup sun-dried tomato halves
  • 1/2 teaspoon fresh rosemary, chopped
  • 1 teaspoon olive oil

Rosemary vinaigrette:

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon-style mustard
  • 1/2 teaspoon fresh rosemary, chopped

Directions

Preheat oven to 425°F. When oven is hot, put 1 teaspoon olive oil onto baking sheet. Heat for about 2 minutes and spread potatoes in a single layer on pan. Roast for 10 minutes; turn with spatula. Roast 10 minutes more, or until golden brown and tender. While potatoes are roasting, steam beans using a steamer inserted into a pot of boiling water. Cook about 5 minutes, or until bright green. Drop sun-dried tomato halves into the boiling water used to steam beans. When tomatoes are plump, cool and cut into bite-sized pieces. Sliced red onion can be put into cold water for milder taste. Drain. To prepare rosemary vinaigrette, put all ingredients into small jar. Shake until combined.

Assemble all ingredients, including fresh rosemary. Top with rosemary vinaigrette, mixing well.

Serves 6

Each serving contains about 131 calories, 19 g carbohydrates, 3 g protein, 5 g fat, 111 mg sodium, and 3 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.

 

Recipe from the StayWell Company, LLC.

Wellness Webinar: Understanding Diabetes

diabetes

In the last 20 years, the number of adults diagnosed with diabetes has more than tripled. Diabetes concerns every family and simple prevention can lower your risk. Could you spot the warning signs of diabetes?

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

Join us to learn about:

  • What is diabetes?
  • What are the signs and symptoms?
  • What can I do to prevent diabetes?
  • What can I do if I already have it?

Date: Wednesday, August 14, 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.

Tortilla Pizzas

Did you know that your kids are more likely to gain weight during the summer than while they’re in school?

Help your kids maintain a healthy weight this summer by keeping them active and trying some new low-calorie, kid-friendly recipes. This one provides 1 cup of healthy vegetables per serving!

Ingredientstortilla pizza

  • 12 small corn or flour tortillas
  • Vegetable oil
  • 1 16-oz. can refried beans
  • 1/4 cup chopped onion
  • 2 oz. canned green chili peppers, diced (optional)
  • 6 tbsp. red taco sauce
  • 3 cups chopped vegetables, such as broccoli, mushrooms, spinach, and bell peppers
  • 1/2 cup shredded part-skim mozzarella cheese

Directions

Brush 1 side of each of 2 tortillas with water. Press the wet sides of the tortillas together to form a thick crust for the pizza. Brush the outside of the tortillas with a small amount of vegetable oil. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside.

Heat refried beans, chopped onion, and half of the diced chili peppers together in a medium saucepan, stirring occasionally. Remove from heat.

Spread about 1/3 cup of the bean mixture on each tortilla pizza. Sprinkle with 1 tablespoon taco sauce, then top with 1/2 cup chopped vegetables, 1 teaspoon of diced chili peppers if desired, and 1 tablespoon of shredded cheese for each pizza.

Return to frying pan and heat until cheese melts. Serve immediately.

Makes 6 servings

Each serving contains 270 calories, 7 g fat, 5 mg cholesterol, 370 mg sodium, and 42 g carbohydrates.

 

Recipe from the StayWell Company, LLC.

Southwestern Spaghetti Squash and Turkey Meatballs

Ingredients

  • 4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe
  • 1/2 lb. ground breast-meat turkeyFagiole balls with spaghetti squash
  • 1 tbsp. minced onion
  • 1 tbsp. dried parsley
  • 1 tbsp. dried basil
  • 2 tbsp. breadcrumbs
  • 1 large egg, lightly beaten
  • 1 tbsp. olive oil
  • 2 14.5-oz. cans petite cut diced tomatoes with jalapenos
  • 2 oz. Monterey jack cheese
  • 1/4 cup fresh cilantro

Directions

Mix turkey with minced onion, parsley, basil, and breadcrumbs. Mix in egg. Form into 12 meatballs—each about a rounded tablespoon.

Heat oil in a skillet. Brown meatballs evenly, about 5 minutes total. Pour tomatoes over meatballs and heat for about 5 minutes. Meatballs will be cooked through and tomatoes heated.

To serve: Put about 1 cup of squash on each plate and top with meatballs and sauce. Sprinkle with Monterey jack cheese and cilantro.

Makes 4 servings

Each serving contains about 297 calories, 14 g fat (5 g saturated fat, no trans fat, 110 mg cholesterol), 990 mg sodium, 24 g carbohydrate, 4 g dietary fiber, 10 g sugars, and 18 g protein.

Recipe from the StayWell Company, LLC.

Apple Carrot Salad

Ingredientsapple carrots

  • 1 cup shredded carrots
  • 3 (medium) unpared and diced apples
  • 1 tbsp. lemon juice
  • ½ cup raisins
  • ⅛ cup low-fat mayonnaise

Directions

Combine all ingredients. Chill thoroughly. Serve on salad greens.

Make about 6 servings

Serving size is about 1/6 recipe.

Each serving provides 110 calories,1 g fat, 0 mg cholesterol,140 mg sodium, 25 g carbohydrate, 3 g dietary fiber, 20 g sugar, 1 g protein.

Recipe from the StayWell Company, LLC.

Breakfast on the Run!

Ingredients

  • 4 tablespoons apple butter
  • 2 tablespoons Dijon-style mustard
  • 3 whole-wheat English muffins, split and lightly toasted
  • 6 1/2-ounce slices low-fat, cracked black pepper ham, chopped
  • 2 tablespoons minced green onion (scallion) tops
  • 3 ounces low-fat sharp cheddar cheese, shredded

Directions

In a small bowl, combine apple butter and mustard. Spread 1 tablespoon mixtureon each muffin half. In another small bowl, combine ham, onion, and cheese. Spread each muffin half with this mixture. Broil until topping is bubbly. (Both mixtures may be prepared in advance and stored separately for a quickbreakfast.)english muffin

Serves 6

Each serving contains about 137 calories, 10 g protein, 3 g fat (20% calories from fat), 11 mg cholesterol, 19 g carbohydrates, 2.5 g fiber, and 400 mg sodium.

Recipe from the StayWell Company, LLC.

Pitcher-Perfect Iced Tea

Ingredients

  • 4 tea bags:Iced Tea regular, decaffeinated, or herbal
  • 4 cups water

Directions

Bring water to a rolling boil. Pour water over tea bags in a teapot, pitcher, or other one-quart container. Let steep 5 to 7 minutes. Remove tea bags. Chill. Serve in glasses over ice.

Serves 4

Instead of adding sugar or artificial sweetener, try adding fruit juice for a new flavor. Mixing 1 cup of tea with 1/2 cup orange juice adds about 56 calories, 1 g protein, less than 1 g fat, 13 g carbohydrates, less than 1 g fiber, and 1 mg sodium.

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

 

Recipe from the StayWell Company, LLC.

Southern Chicken and Dumpling Soup

This is a lighter variation on a Southern classic, chicken and dumplings, which are a type of homemade noodle.

The trick is to use a light, fresh noodle that doesn’t have to be pre-boiled.

Ingredients

  • 4 cups homemade or low-sodium chicken brothsoup
  • ½ cup chopped onion
  • 1 tsp. minced garlic
  • 1 can condensed low-sodium cream of mushroom soup
  • 2 cups cooked, cubed chicken
  • 1 10-ounce bag of frozen mixed vegetables (carrots, green beans, peas, and corn), or
  • 3 cups fresh vegetables
  • 6 sheets of refrigerated egg roll wrappers
  • 1 tbsp. parsley

Directions

Put chicken broth into a large soup pot and add onion and garlic. Cook for about 5 minutes, then add condensed mushroom soup and chicken. Heat thoroughly and add vegetables.

Slice each egg roll wrapper into three “wide noodles.” Add noodles three at a time to simmering soup. Stir gently so they don’t stick, and continue adding until all are in the pot.

Continue simmering for about 2 minutes. Ladle into 4 bowls, garnish with parsley, and serve immediately.

Makes 4 servings

Each serving contains about 353 calories, 8 g fat (2 g saturated fat, no trans fat), 58 mg cholesterol, 664 mg sodium, 41 g carbohydrate, 4 g dietary fiber, 7 g sugars, and 29 g protein.

Recipe from the StayWell Company, LLC.