Category: Wellness

Ingredients

• 1 tablespoon olive oil
• 1 cup chopped onions
• 2 cups chopped mushrooms
• 1 tablespoon low-sodium soy sauce
• 3/4 cup vegetable broth
• 1/2 cup fresh parsley
• 1/2 cup reduced-fat sour cream

Directions

1. Heat olive oil in saucepan. Add onions. Cook until translucent.
2. Add mushrooms and soy sauce and cook about 5 minutes over medium heat.
3. Add vegetable broth. Cook for 2 more minutes.
4. Put the cooked mixture in a blender, add parsley and blend on high for 10 to 15 seconds or until you get the desired consistency.
5. Stir in sour cream.
6. Pour over pasta or serve with grilled meat, chicken, or fish.

Serves 4
Each 1/2-cup serving contains about 52 calories, 1.5 g protein, 4 g fat, 6 mg cholesterol, 4 g carbohydrates, 1 g fiber, and 161 mg sodium.

Recipe from the StayWell Company, LLC

Ingredients

• 1 19-ounce can chickpeas (also called garbanzo beans)
• 1 red pepper
• 1 cucumber
• 2 stalks celery
• 1 cup halved grape tomatoes
• Juice of 1 large lemon (about 1/4 cup)
• 1 tablespoon white vinegar
• 2 tablespoons olive oil
• 1/2 cup chopped fresh parsley

Directions

1. Drain and rinse chickpeas and put in a large mixing bowl.
2. Core red pepper and dice into half-inch squares. Add to bowl.
3. Peel and chop cucumber; slice celery lengthwise and chop. Add to bowl. Add halved grape tomatoes.
4. In a measuring cup or small bowl, whisk lemon juice, vinegar, and olive oil. Pour over salad ingredients.
5. Toss well to coat all ingredients.
6. Add parsley and mix again.
7. Refrigerate until ready to serve. Season to taste.

Serves 6 (Gluten-free)
Each serving contains about 142 calories, 4 g protein, 6 g fat, 0 mg cholesterol, 18 g carbohydrates, 5 g fiber, and 208 mg sodium.

Recipe from the StayWell Company, LLC

 

Ingredients

• 4 boneless, skinless chicken breast halves (about 1 pound)
• Juice of 1 lime (about 2 tablespoons)
• 1 to 2 tablespoons fresh coriander, chopped
• 1 tablespoon honey

Directions

1. With a meat tenderizer, pound each breast half to about 1/2-inch thick.
2. Combine lime juice, coriander, and honey in a small bowl.
3. Brush chicken breasts with glaze.
4. Brush grill lightly with olive oil.
5. Grill (or broil) chicken approximately 5 minutes on each side or until chicken reaches an internal temperature of 165°F.
6. It can be served hot right away or refrigerated for use in sandwiches or salads later.

Serves 4
Each serving contains about 149 calories, 27 g protein, 1.5 g fat (9 percent calories from fat), 69 mg cholesterol, 5 g carbohydrates, less than 1 g fiber, and 79 mg sodium.

Recipe from the StayWell Company, LLC

You may like an extra shake of salt on your meals, but you should know that reducing your sodium intake can also lower your risk for heart disease. Here’s how you can remove salt from your meals:

• Remove the saltshaker from the table.
• Don’t add any salt to water when you’re cooking.
• Try seasoning your food with lemon, lime, herbs, and spices instead of salt.

Here are other ways to pare down your sodium intake today:

• Choose fresh vegetables and other foods that are fresh whenever possible. Or look for canned or frozen foods without added sauces or salt.
• Cut back on convenience foods that are typically high in sodium, such as frozen pizza, TV dinners, instant rice mixes, and canned soups.
• If you must buy packaged or processed foods, check the label first. Whenever possible, choose foods that have less than 100 mg of sodium per 100 grams.
• Limit salty snacks, such as chips, pretzels, and salted nuts.
• Eat at home more often to better control your sodium intake.
• When dining out, request that your meal be prepared with little salt.

Article from the StayWell Company, LLC

 

 

Ingredients

• 4 peaches, peeled and sliced
• 1 cup blueberries
• 1 teaspoon lemon juice
• 2 tablespoons granulated sugar
• 1 teaspoon ground ginger
• 2 tablespoons walnuts, finely chopped
• 1/4 cup quick oats
• 1/4 cup flour
• 1/2 cup brown sugar, lightly packed
• 1 tablespoon margarine

Directions

1. Arrange fruit in 8-inch baking dish.
2. Sprinkle with lemon juice, sugar, and ginger.
3. In a medium bowl, measure dry ingredients and cut in margarine until crumbly.
4. Spread over fruit in baking dish, lifting fruit gently so crumbs coat evenly.
5. Bake at 375°F for about 30 minutes or until fruit bubbles and topping is browned.
6. Cool slightly.

Serves 4
Each serving contains approximately 245 calories, 48 g carbohydrates, 3 g protein, 5 g fat, 8 mg sodium, and 3 g fiber.

Recipe from the StayWell Company, LLC

There’s nothing like a summer barbecue with family and friends to celebrate the season!

For a quick, easy, and healthy meal, add a green salad and fresh corn on the cob and you’re good to go.

Ingredients

• 3 large limes
• 2 cloves garlic, crushed and peeled
• 1/4 tsp. black pepper
• 2 tsp. olive oil
• 2 tbsp. fresh cilantro, cleaned and chopped
• 16 large shrimp, uncooked, deveined
• 10 medium cherry tomatoes, rinsed and dried
• 10 small white-button mushrooms, wiped clean and stems removed

Directions

1. In a glass measuring cup, squeeze limes, yielding ¼ cup of juice.
2. Add the garlic, pepper, olive oil, and cilantro and stir.
3. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp.
4. Let the shrimp marinate for 10 to 15 minutes in the refrigerator.
5. Alternate cherry tomatoes, mushrooms, and shrimp on 4 skewers.
6. Preheat the grill to medium heat.
7. Grill the skewers for 3 to 4 minutes on each side until the shrimp are just cooked through.

Makes 2 servings
Each serving contains 160 calories,  6 g fat, 85 mg cholesterol, 95 mg sodium, and 17 g carbohydrates.

Recipe from the StayWell Company, LLC

It may not seem like it on the surface, but mushrooms can be pretty marvelous. They come in a variety of shapes and sizes that can add flavor and texture to salad, soups, stews, sauces, and more. An essentially fat-free food, mushrooms provide essential nutrients—B vitamins, potassium, and the antioxidant selenium—with very few calories.

Research or make your favorite mushroom recipe today, or give this recipe a whirl to add more mushrooms to your diet.

Mushroom Barley Soup

Ingredients

• 3 cups fresh mushrooms, any variety
• 1 tsp. olive oil
• 1 tsp. light margarine
• 1 cup chopped onion
• 1 cup quick barley
• 4 cups vegetable broth
• 2 cups water
• 1 14.5-oz. can petite diced tomatoes
• 1 carrot
• 1/4 cup chopped fresh parsley or other herb

Directions

1.  Brush mushrooms to remove any soil that may be clinging to them. Rinse under cool water and drain. Trim stems and cut into bite-sized pieces, remembering that mushrooms shrink when cooked.
2. Heat olive oil and margarine in a large soup pot. Add onion and mushrooms. Stir until onion is wilted and mushrooms give up their moisture.
3. Add barley, broth, water, and tomatoes. Simmer for 15 minutes or until barley is tender.
4. Turn off heat. Use a vegetable peeler to put thin strips of carrot into soup. Add parsley. Serve immediately.

Serves eight. Each serving contains about 120 calories, 1 g fat, 0 mg cholesterol, 199 mg sodium, and 0 g carbohydrates.

Recipe from the StayWell Company, LLC