Garlic Pork Loin (Pressure Cooker)

17 Dec

Try this easy Pressure Cooker recipe!  Your taste buds will thank you!


Image result for pork loin pressure cooker shredded

Garlic Pork Loin (Pressure Cooker)

1 Protein
0.5 Vegetable
1 Fruit
1 Starch
Suitable for Fast Track patients

1 Serving Pork Loin, trimmed of fat
¼ Medium Onion, sliced
2 Garlic Cloves
1/2 Medium Grapefruit, diced
2 Tbsp Lime Juice
¼ Tbsp Oregano, fresh
¼ Tbsp Cumin
1 Bay Leaf
¼ cup Cilantro, chopped

In a small blender, combine garlic cloves, oregano, grapefruit, cumin, and lime juice. Blend together until it is a smooth liquid. Trim fat off from your pork loin serving. Place the pork loin in a medium glass dish. Pour the mixture over top of the pork loin and refrigerate for a couple of hours. Once time is up, place the marinated pork loin into the pressure cooker. Next, cover the pressure cooker after you have added the bay leaf. Cook on high pressure for 30-45 minutes. Remember let the pressure from the cooker release naturally. Remove the pork loin from the cooker, place on a glass plate and shred it into pieces. Remove all liquid, except about a half cup, from the pressure cooker and set the pork back into the cooker to stay hot. Serve the shredded pork on a tortilla shell OR over top your serving of cooked wild rice.

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Pork Chops with Apple, Celery and Thyme

2 Jun

Pork Chops with Apple, Celery and Thyme

Serves: 2

2 tsp. Extra Light Olive Oil
2 Boneless Center-Cut Pork Loin Chops (~3/4 inch thickness)
2 Cloves Garlic, minced
2 tsp. fresh Thyme leaves, chopped and divided
1/2 cup sliced Celery
2 Apples (one granny smith, one gala), spiralized or cored and thinly sliced
2 tsp. Lemon Juice
Pepper to taste

Preheat oven to 375 degrees.  Cover a small baking sheet in foil.  Drizzle 1 teaspoon olive oil on the foil.  Set aside.  In a skillet over medium heat, add 1 teaspoon olive oil.  Season both sides of pork tenderloin with pepper, sprinkle with 1 teaspoon of the thyme leaves.  Place pork chops in hot skillet and brown for 2 minutes per side, when you flip the pork add the garlic for the last 2 minutes.  Transfer the pork/garlic to the prepared baking sheet and bake for 15 minutes or until internal temperature reaches 145 degrees (do not overcook).  In the same skillet that you cooked the pork, add another teaspoon of oil, add the spiralized apples (or sliced), celery, 2 teaspoons lemon juice, 1 teaspoon thyme and a dash of pepper.  Cook for 2 minutes.  You don’t want the fruit/veggies to be soggy.  Divide apple mixture between 2 plates.  Top with one pork chop.  Enjoy!

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Roast Pork Tenderloin with Spicy Apple Salsa

10 May

Get ready for one of our most outstanding recipes yet! Today we are serving up our delicious Roast Pork Tenderloin with Spicy Apple Salsa and you can too!


• 1 Protein
• 3 Vegetables
• 1 Fruit
• 1 Nutrient

• 1 portion Pork Tenderloin
• 1/2 tsp. Chili Powder
• 1/4 tsp. Cumin
• 1 medium, unpeeled, Granny Smith Apple, diced
• 1/2 medium Red Pepper, diced
• 1/2 small Red Onion, chopped
• 1 clove Garlic, minced
• 2 Tbsp. Apple Cider Vinegar
• 1 MWLC Chicken Bouillon Nutrient, mixed with 6oz. Hot Water
• 1/2 medium Jalapeño, seeded and chopped
• 2 packets Splenda
• 1/4 tsp. Black Pepper
• 1/4 cup Fresh Cilantro, chopped

Preheat oven to 400 F. Rub the pork with the chili powder and cumin. Spray large skillet with unflavored cooking spray over medium-high heat and add the pork and brown on all sides. Transfer the pork to a roasting pan; set aside. In the same skillet, over medium heat, add the apples, red onion, garlic, and vinegar and cook 5 to 8 minutes or until the apples and onion are translucent. Add the chicken bouillon nutrient, jalapeno, Splenda, black pepper and cilantro. Stir and cook, uncovered, over medium-low heat until the apples are tender, 20 to 30 minutes. Add the red pepper during the last 5 minutes of cooking; set aside. While the salsa cooks, roast the pork for 20 to 25 minutes. Let stand 5 minutes before slicing. Top with salsa, serve and enjoy!

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Garlic Sauce

21 Apr

Updated: 1/31/19

Try our tasty MWLC Garlic Sauce, perfect for steak, pork chops and hamburgers!


• 1 Vegetable
* Suitable for Fast Track Patients

• 2 Garlic Cloves
• ½ tsp. Dry Mustard
• 1 tsp. Paprika
• ¼ cup Apple Cider Vinegar
• 1 serving Tomato, pureed
• 1 tsp. Cajun Pepper

Blend all ingredients together for about 20 seconds. Good as a sauce for steak or hamburgers.

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Super Bowl Bites

29 Jan

The Big Game is approaching soon and you’ll definitely want to bring a healthy snack to pass or nosh on at home. Need some recipe ideas? Try our tasty Garlic Pork Loin (Pressure Cooker), Pineapple and Shrimp Lettuce Cups, Crockpot Shredded Chicken Chili, Mild Pomegranate Salsa, Cheesy Cauliflower Soup or visit our MWLC recipes page

Cottage Cheese Stuffed Cucumbers

1 Protein
2 Vegetables
Suitable for Fast Track patients

1/2 medium Cucumber
1 small Tomato, diced
1 serving 1% Low-Fat Cottage Cheese
2 sprigs Basil
Black Pepper, to taste

Thoroughly rinse the small tomato and the half of a medium cucumber. Cut the cucumber down the middle into halves. Dice the small tomato. Fill each cucumber halve with cottage cheese, then gently spread the diced tomatoes over top of the cottage cheese. Rinse the basil, shake dry, pluck leaves and cut the basil into fine strips. Place the basil over top of the stuffed cucumbers and sprinkle with black pepper to taste. Enjoy!

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The Gift of Giving: DIY Salt-Free Spice Blends

20 Dec

Spice mixes are a great way to give the gift of better taste to your favorite people. Not to mention that — like superfoods — many herbs have nutritional powers that warm, calm, cool, excite and balance our bodies. You don’t need fancy or expensive spice mixes to reap the benefits of these amazing foods (and their flavors) because homemade spice mixes are easy to make and can take on any personality or flavor you like. Best of all? They are sodium-free!

Image result for spice blend homemade mason jar

Stock your pantry with whole spices where available (i.e., cloves, star anise, peppercorns, coriander seed, etc.), then grind them as you need. Pre-ground or powdered spices lose their essence more quickly, which means less flavor in your spice mix. While these are easiest to find at a store specializing in spices, a well-stocked grocery store may also have a nice selection. However, some spices — ginger, onion powder, turmeric and cocoa powder — are easiest to use and work with in powdered form.

Use a Vitamix, a dedicated coffee grinder, or a mortar and pestle to grind your whole spices. To make the mixes below, simply combine the whole spices and pulverize them, then mix with the powdered spices in the recipe. Each formula yields about 1/4 cup of spice mix, so you can scale up or down depending on your needs. Present them in a mason jar with a cute label and voila!

The six salt-free spices below are templates for each of the six flavors we taste. Pack them into small jars and give them to someone who embodies each of the flavors — or who you know will appreciate a little extra sprinkle of sweet, salty, bitter, bright and tartness all year long.

Sultry & Sweet: Sprinkle into hot chocolate or squash soup.

4 teaspoons cinnamon powder
4 whole cloves
1/2 teaspoon cardamom seeds
1 teaspoon smoked paprika
Two big pinches of saffron

Spiced & Savory: Pairs particularly well with poultry, vegetables, eggs and more.

6 teaspoons garlic powder
6 teaspoons onion powder
2 teaspoons celery seeds or leaves

Spicy & Sour: Delicious sprinkled over quinoa, couscous or roasted vegetables.

6 teaspoons sesame seeds, toasted
4 teaspoons pink peppercorn
4 teaspoons sumac
2 teaspoons fennel seeds
2 teaspoons black pepper

Bright & Powerful: Pairs well with soups or pork.

3 teaspoons cayenne pepper
2 teaspoons ginger powder
2 teaspoons white peppercorn
2 teaspoons anise seeds

Bitter Sweet: Fantastic on top of coffee or roasted squash.

4 teaspoons cocoa powder
4 teaspoons ginger
2 teaspoons turmeric
1/2 teaspoon ground nutmeg

Tangy & Tart: Sprinkle over chicken soup or roasted vegetables; use to flavor meats or in dressings.

4 teaspoons coriander seeds
4 teaspoons onion powder
4 teaspoons dill seeds
1/2 teaspoon cumin powder

Once you get the hang of grinding and combining these salt-free spice blends, you can start to play with different combinations and personalize them. As they are, these sodium-free mixes are perfect for sprinkling on vegetables, meat dishes, adding to salads or starches, over soup or really anywhere you want to add a little salt-free kick.

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7 Tips for Using a Slow Cooker

15 Feb

Updated:  12/24/18

7 Tips for Using a Slow Cooker

The slow cooker can be your best kitchen tool – allowing you to multitask while it does the cooking work for you, but you can run the risk of ending up with a mushy meal that’s not quite right. Use these tips for what to do and what to avoid to ensure you’ve got a winner every time.

1. Plan Your Meals Ahead

If you want to turn your slow cooker on first thing in the morning, a little planning goes a long way.

  • The night before: Cut and trim any meat, chop any vegetables, measure out dry ingredients and prepare any sauce; refrigerate the items in separate containers. Do not refrigerate the components in the ceramic slow cooker insert, as a cold insert takes too long to heat up and will affect cooking time and food safety.
  • In the morning: Add ingredients to the slow cooker according to the recipe. If you won’t be home close to the end of the cooking time, make sure you have a slow cooker that can switch to a “warm” setting when cooking is done.

2. Avoid Overcooking Lean Meats

A long cooking time could cause stringiness, so aim for a shorter stint and extra liquid to prevent lean meats like pork tenderloin or chicken breasts from overcooking.

3. Layer Food Properly

Remember that the slow cooker’s heat source is directly on the bottom. Foods that take the longest to cook need to be placed into the slow cooker first to absorb the most heat. This usually translates into tougher cuts of meat and root vegetables like sweet potatoes. This same thought process also holds true for more delicate, quick-cooking veggies like bell peppers or chopped string beans being layered at the top of the slow cooker pot during the last 30 minutes, so they don’t turn into overcooked mush.

4. Don’t Overfill the Slow Cooker

When it comes to adding food into the slow cooker, always try to err on the side of “less is more”, aiming to fill the ceramic container around two-thirds full. Instead of simmering, filling the slow cooker to the top allows the food to steam, resulting in a longer cooking time and food that isn’t quite as tasty.

5. Keep the Lid Closed!

Resist the urge to take off the lid and peek at your meal. Opening the slow cooker lets the heat escape and slows the cooking process. Only open it 30 to 45 minutes before the low end of the cooking range to check for doneness.

6. Add Herbs at the End

Add your fresh herbs to your slow cooker during the last 30 minutes otherwise they’ll wilt.  Herbs and even dairy can’t handle the temperature and long cooking times of a slow cooker.

7. Let Liquid Boil Off

Some vegetables like onions release too much liquid in slow cooker recipes, making the cooking sauce too thin. If the meat is cooked and you were aiming for more of a gravy-consistency from the dish’s sauce, place the slow cooker on a high setting and remove the lid for 30 to 45 minutes. This will allow the extra moisture in the sauce to boil off.

Put your Slow Cooker to work with these tasty recipes!

Slow Cooker Roast Vegetables

3 Vegetables
1 Starch

1 Bell Pepper, sliced
½ medium Sweet Potato, peeled and cut into cubes
1 cup Zucchini, cut into thick slices
½ Tbs. Extra Light Olive Oil
Freshly Ground Black Pepper, to taste
1 Tbs. finely chopped Herbs of choice
¼ Garlic Clove, peeled

Spray the inside of crock pot with unflavored Pam spray. Add your vegetables, seasonings, herbs, oil and mix together until vegetables are well coated. Cook 3 hours on low, stirring once every hour.

Slow Cooker Venison Roast

1 Protein
2 Vegetables
1 Starch

1 serving pre-soaked Venison Roast
½ cup sliced Carrots
½ medium Sweet Potato, cut into cubes
½ cup Celery, chopped
¼ medium Onion, sliced
½ tsp. Salt Free Creole Seasoning
1 Bay Leaf
Freshly ground black pepper

Soak venison roast the day before in water with 2 tsp. of vinegar and then regular water the night before. Place vegetables in the bottom of crock pot. Place soaked venison on top of vegetables. Add water to crock pot. Add seasonings and bay leaf. Cook on low setting 7-9 hours. Remove bay leaf and serve.

Looking for more tasty and healthy recipes?  Visit the MWLC recipes page

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