Category: Nutritional Wellness
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Breakfast on the Run!
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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…
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Pitcher-Perfect Iced Tea
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Ingredients 4 tea bags: 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…
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Southern Chicken and Dumpling Soup
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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 broth ½ cup chopped onion 1 tsp. minced garlic 1 can condensed low-sodium cream…
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Barley Pilaf
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This is a lovely side dish for chicken or fish. Ingredients 1 tbsp. olive oil 1 cup chopped onion 1 cup sun-dried tomatoes cut into strips (if you use tomatoes that come in oil, add them first to the pan and omit the tablespoon of olive oil) 4 cups baby spinach 1/4 cup slivered almonds…
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Crunchy Chicken Salad
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Ingredients 2 cups chunked cooked chicken ½ cup celery ¼ cup green pepper ¼ onion ½ cucumber 1 small diced apple (leave the peel on) ½ cup grapes ¼ cup yogurt, plain Directions Use leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces. Chop the celery and green pepper. Peel…
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Eat Spinach for a Better Night Sleep
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If you toss and turn at night or struggle with a sleep disorder like insomnia, you could have a magnesium deficiency. But even if you sleep like a baby, it’s a smart idea to eat foods high in this mineral. Every organ in the body needs magnesium. It contributes to energy production, helps regulate levels…
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Panini for One
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The Italians have it right when it comes to grown-up grilled sandwiches. You don’t need a Panini maker—you can use a frying pan and a heavy plate to press the sandwich. Ingredients 1 4-inch-square Panini roll 1 slice (1 oz.) low-sodium Swiss cheese 2 oz. cooked pork tenderloin 1/4 cup shredded zucchini 1 Roma tomato,…
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Emotional Wellness, General, Intellectual Wellness, Nutritional Wellness, Physical Wellness, Wellness
Treat Yourself Today!
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Treat yourself to coffee or tea and a good book today. You read emails. You read text messages. You read the news. But have you read a good book lately? Reading for pleasure can be an escape from the stresses of everyday life, help keep your mind sharp, and even make you more likely to empathize…
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Lime-Mango Whip
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Serves 2 *(Gluten-free) Each serving contains about 38 calories, less than 1 g protein, 1 g fat (24% calories from fat), 3 mg cholesterol, 7 g carbohydrates, 1 g fiber, and 5 mg sodium. Ingredients 1/2 cup fresh mango flesh 1 tablespoon reduced-fat sour cream 1/2 teaspoon fresh lime juice Directions Put all ingredients in a…
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Mini Greek Chicken Kabobs recipe
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Ingredients For the marinade: 1½ Tbsp canola oil ½ tsp lemon zest 2 Tbsp fresh lemon juice 1½ tsp Worcestershire sauce 1½ tsp dried oregano leaves ½ tsp dried dill 1 medium garlic clove, minced ⅛ tsp dried pepper flakes ¼ tsp salt For the kabobs: Canola oil cooking spray 4 chicken tenders (8 oz…