Category: Nutritional Wellness

There’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

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.

Ingredients

• 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.

Ingredients

• 4 eggplant slices, each 3/4-inch thick
• 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.

(Gluten-free, gout-friendly)

Ingredients

Salad:

• 1 pound red potatoes, washed and cut into 1-inch wedges
• 1/2 cup red onions, thin-sliced
• 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.

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!

Ingredients

• 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.

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.)

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.