Category: Nutritional Wellness

We’re not talking about making preserves here, just a quick spread to refrigerate and use within a week. Stir it into vanilla yogurt—it’s better than fruit on the bottom.

Ingredients

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

Directions

Put berries in a small saucepan. Add sugar (or sweetener) and lemon juice. Cook on high just until the mixture starts to boil. Turn heat to medium and stir frequently, mashing berries with a spatula, to keep from burning or sticking to the bottom of the pan.

After about 15 minutes, most of the liquid should be cooked off. When you reach your desired consistency, let it cool and pour into a container to refrigerate.

Makes about 1 cup

Each tablespoon serving contains about 18 calories, 0 g fat, 0 g cholesterol, 0 g sodium, 5 g carbohydrate, less than 1 g dietary fiber, 4 g sugars, and 0 g protein.

Recipe from the StayWell Company, LLC.

 

Fresh sage and rosemary impart a different flavor to grilled chicken. Tomato halves and corn on the cob can grill along with the chicken.

Ingredients

• 6 boneless, skinless chicken breast halves (about 4 ounces each)
• 6 lemon slices, cut in half (optional)
• Fresh sage leaves (optional)

Marinade

• 1 tsp. olive oil
• 1 tsp. grated lemon zest
• ¼ cup fresh lemon juice
• ¼ cup chopped fresh sage leaves
• 1 tbsp. chopped fresh rosemary or 1 tsp. dried, crushed
• 2 or 3 medium garlic cloves, minced
• 1 tsp. black peppercorns, cracked
• ½ tsp. salt

 

Directions

In a large resealable plastic bag, combine the marinade ingredients.

Discard all the visible fat from the chicken. Put the chicken with the smooth side up between two sheets of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten the chicken to a thickness of ¼ inch, being careful not to tear the meat. Add to the marinade. Seal the bag and turn to coat. Refrigerate for 30 minutes to eight hours, turning occasionally. Discard the marinade.

Preheat the grill on medium-high.

Grill the chicken for 6 to 7 minutes on each side, or until no longer pink in the center.

To serve, garnish with the lemon slices and sage leaves.

Makes 6 servings

Each serving provides: calories 125, total fat 1.5 g, cholesterol 66 mg, sodium 268 mg, carbohydrates 0 g, fiber 0 g, sugar 0 g, protein 26g.

Recipe from the StayWell Company, LLC.

Ingredients:

• 1 pound crab meat
• 2 egg whites
• 1/3 cup finely chopped red bell pepper
• 1/3 cup finely chopped green onions (scallions)
• 1/3 cup chopped fresh parsley
• 3 tablespoons bread crumbs

 

Directions:

Shred crabmeat. Mix with all other ingredients. Form into 8 patties. Refrigerate for an hour. Spray a nonstick pan with cooking spray or an olive oil mister. Heat to medium high and carefully place crab cakes in pan. Let cook for 5 minutes undisturbed so crust forms. Turn carefully and cook for another 5 minutes. Serve with a swirl of avocado sauce.

Each serving of 2 crab cakes contains about 148 calories, 26 g protein, 2 g fat, 102 mg cholesterol, 6 g carbohydrates, 1 g fiber, and 446 mg sodium.

 

Avocado sauce

Ingredients:

• 1/2 cup avocado, mashed
• 1/2 cup reduced-fat sour cream
• 1 tablespoon fresh lemon juice

 

Directions:

Mix all ingredients and refrigerate until ready to serve.

Serves 4

Each serving contains about 88 calories, 1 g protein, 8 g fat, 12 mg cholesterol, 4 g carbohydrates, 2 g fiber, and 15 mg sodium.

Recipe from the StayWell Company, LLC.

Ingredients

• 1 salmon fillet (about 2 pounds)
• 2 tablespoons low-sodium soy sauce
• Coarse black pepper
• 1/2 cup low-fat sour cream
• Olive oil
• 1/2 cup finely chopped cucumber
• 1 teaspoon fresh dill

 

 

Directions

 

Preheat oven to 450°F. Rinse salmon fillet and place skin-side down on a flat baking pan. Pour soy sauce over salmon and sprinkle with pepper. Roast salmon using the 10-minute rule–approximately 10 minutes per inch of thickness at the thickest point. If you want to brown the top, brush lightly with olive oil and sear the salmon before roasting, or run briefly under broiler. Cook until the salmon is opaque and flakes easily with a fork (internal temperature of 145°F).

 

Serve salmon hot or cold with dill sauce made by combining 1/2 cup low-fat sour cream, 1/2 cup finely chopped cucumber that has been lightly salted and drained, and 1 teaspoon chopped fresh dill (or more to taste).

 

Serves 6

 

Each serving contains about 288 calories, 5 g carbohydrates, 31 g protein, 17 g fat, 292 mg sodium, and 0 g fiber.

Recipe from the StayWell Company, LLC.

Every day, your body breaks down old bone cells and builds new ones. It’s a complex process requiring lots of vitamins and minerals. This includes calcium and vitamin D, as well as vitamin K. Research suggests this nutrient doesn’t make your bones thicker or denser, but might still prevent fractures. Scientists think it may work to help support bone structure in some other way.

Experts say specific recommendations for vitamin K depend on age, gender, and other factors, such as pregnancy. In most cases, eating foods rich in vitamin K is enough to boost levels. These include:

Green, leafy vegetables, such as spinach

Broccoli, cabbage, and cauliflower

Green peas

Soybeans

Olives

Cereals

Article from the StayWell Company, LLC