Pina Colada

26 Apr

The warm weather has set in and summer is so close, we can feel it! Sit back and enjoy a Pina Colada for a taste of summer! 🍹

Servings:
1 Fruit
1 Supplement
Suitable for Fast Track Patients

Ingredients:
1 Vanilla Pudding Shake Supplement
1 serving Fresh Pineapple
1 tsp. Imitation Rum Flavoring
1 cup Ice Cubes
4 oz. Water

Preparation:
Blend all ingredients together.  Enjoy!

Marinated Vegetable Salad

20 Apr

Not sure what to have for lunch tomorrow?  Try prepping our Marinated Vegetable Salad tonight!

Servings:
2 Vegetables

Ingredients:
1/4 cup Broccoli
1/4 cup Cauliflower
1/4 cup Mushrooms
4 Grape Tomatoes, quartered
1/4 medium Onion
1/4 medium Cucumber
2 MWLC Italian Dressing Packets

Preparation:
Chop all vegetables into small pieces. Put them in a strainer and rinse well. Pour all vegetables into a size appropriate bowl and cover with 2 packets of MWLC Italian Dressing. For best results, marinade overnight, otherwise, let stand 2-4 hours in refrigerator, checking occasionally and shaking the bowl to make sure all vegetables are evenly marinated.

Easter Deviled Eggs

11 Apr

Looking for a delicious Easter snack?  Try MWLC’s Deviled Eggs Recipe!

Servings:
1 Protein
1 Dairy

Ingredients:
1 serving Hard Boiled Egg
1 serving Plain Non-Fat Yogurt
1-2 servings Mustard
Sweetener to taste
Paprika to taste

Preparation:
Separate the egg yolk and egg whites. Blend egg yolks with the yogurt, mustard and sweetener. Fill egg whites with yolk mixture. Sprinkle tops of eggs with paprika to taste.

Feeling creative?  Place bright food coloring into different bowls and add about 1 cup water to each bowl. Steep egg white halves in each bowl, tinting the egg whites Spring colors.  If color is too pale, add more coloring to bowls.  Drain colored egg whites on paper towels and then fill each egg white with yolk mixture.  Shred carrots and place them beneath deviled eggs before serving, if desired.

Easter Carrot Recipes

10 Apr

Carrots aren’t just for the Easter Bunny….check out these delicious carrot recipes this week!

Raw Carrot Salad

Servings:
2.5 Vegetables

Ingredients:
1 cup Carrot Ribbons
1/2 tsp. Extra Light Olive Oil
1/2 Tbsp. Apple Cider Vinegar
3 minced Green Onions (white part only)
1/2 tsp Lemon, zest and juice
Salt-Free Garlic Powder (to taste)
Fresh Dill (to taste)

Preparation:
Use a vegetable peeler to make ribbons from carrot, rotating as you peel. Place all the carrot ribbons in your serving bowl. Note: one carrot makes about 1 1/2 cups of carrot ribbons. Save any leftover carrot pieces for a snack. In a small, lidded jar or container, combine the Extra light olive oil, apple cider vinegar, minced green onion, lemon zest and juice, and garlic powder. Cover with the lid and give it a good shake. Taste and adjust the flavor as needed. Then shake again and use half to 3/4 of it to dress the salad. Add in some fresh dill weed and use salad tongs to toss until well combined. Refrigerate up to a day before serving. Then add the remaining dressing, as needed, right before its time to eat.

**Freedom Meal Plans 5-7 ONLY**

Spiced Carrots

Servings:
2 Vegetables

Ingredients:
2 servings Carrots, peeled and cut into small slices
1/8 tsp. Ginger, freshly grated
1/8 tsp. Jalapeno, minced
1 tsp. Ground Black Pepper
1/2 tsp. Ground Coriander
1/8 tsp. Ground Cumin
1/8 tsp. Curry Powder
1/4 cup Cilantro, freshly chopped
1/4 cup Water
Fresh Lime Juice to taste

Preparation:
Measure the ginger, jalapeño, black pepper, coriander, cumin and curry powder in a bowl, and set aside. Add water and carrots to a sauté pan and bring to a boil.  Cover and saute carrots until slightly tender.  Add the spice bowl mixture and cook, stirring constantly, until carrots are tender.  Remove from heat and add the lime juice and cilantro, stir.

Cinnamon Glazed Carrots

Servings:
1 Vegetable

Ingredients:
1 serving of Carrots, peeled, sliced
Stevia and Cinnamon to taste

Preparation:
Preheat oven to 350 degrees.  Lightly coat carrots with I Can’t Believe It’s Not Butter in a baking dish. Mix stevia and cinnamon together and sprinkle over carrots in desired amount.  Roast carrots until tender.

Blue, Purple and White Foods

31 Mar

Although National Nutrition Month was only in March, eating the rainbow is something you can do all year long to obtain the right nutrients.  You’ve learned about red, green, orange and yellow fruits and vegetables, so let’s discuss blue, purple and white produce too! 

Blue and purple produce contains many nutrients including lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid and quercetin.  These nutrients can help with the following:

1. Helps fight inflammation
2. Improves your body’s ability to absorb calcium and other nutriends
3.Helps lower LDL (bad) cholesterol
4. Supports eye health (retinas)
5. Helps boost the immune system
6. Supports healthy digestion for the GI tract
7. Reduces tumor growth
8. Limits the activity of cancer cells throughout the body
9. Acts as anticarcinogens (battles cancer causing cells) especially throughout the digestive tract

Try adding some of these blue and purple colored fruits and vegetables to your meals such as:  Eggplant, Cabbages, Asparagus, Carrots, Plums, Blackberries, Blueberries and Grapes.

White fruits and vegetables have many nutrients including beta-glucans, EGCG, SDG and lignins, which help balance hormones which can reduce the risk of many cancers relating to hormones. They also have the ability to activate B and T cells which help battle cancers of the prostate, colon and breast.

Try these white vegetables in your meals:  Mushrooms, Bean Sprouts, Onions, Cauliflower and Garlic.

Try this “White Vegetable” Recipe!

Cauliflower Soup with Scallops

Servings: 
1 Protein
1 Vegetable
1 Nutrient

Ingredients:
1 serving Scallops, cleaned
1/2 cup Cauliflower
1/4 medium Onion, sliced
2 Garlic Cloves, crushed
1 MWLC Chicken Bouillon Nutritional Supplement
1 tsp. Yellow Curry Paste
1/2 Tbs. Extra Light Olive Oil
Freshly Ground Black Pepper, to taste

Preparation:
In a saucepan on medium heat, pour olive oil into the pan. When hot, add cauliflower, onion, garlic, and curry paste. Cook for 10 minutes until onions are soft. Add chicken bouillon, bring to a boil, then reduce to a simmer. Simmer for 20 to 30 minutes until cauliflower is soft. Remove from heat. Allow to cool for 5 minutes and blend with an immersion blender while in the saucepan. Add fresh ground black pepper to taste. To serve, add scallops to soup and heat for 2 to 3 minutes to heat through the scallops.

Original Article Here: http://www.ahealthiermichigan.org/2011/04/02/what-purple-and-blue-foods-can-do-for-you/

Meatballs

29 Mar

Our delicious Meatballs are filling, healthy, and the perfect meal for dinner tonight!

Servings:
• 1 Protein
• 1 Vegetable
• 1 Supplement

Ingredients:
• 1 serving Ground Sirloin
• 1/2 serving minced Onion
• 1/2 serving minced Green Pepper
• 1 Creamy Tomato Soup Supplement
• 1 serving MWLC French Salad Dressing
• Pepper to taste

Preparation:
Mix ground sirloin, onion, green pepper, and pepper in large bowl. Shape meat mixture into balls and bake in oven at 350 degrees for 20 minutes. While meatballs are cooking, prepare tomato supplement using the directions on the box. Add French dressing to the prepared soup. Once meatballs are cooked, add meatballs to soup mixture and serve.

10 Reasons to Eat Orange and Yellow Fruits and Vegetables

27 Mar

As ‘National Nutrition Month’ continues in March, keep focusing on consuming a variety of colors with your fruits and vegetables. Check out these 10 reasons to eat orange and yellow fruits and vegetables!

Bright yellow and orange colored fruits, vegetables, and even herbs like ginger, contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene (vitamin A).  These nutrients help our bodies in a variety of ways, from aiding our eyes to our bones:

1. Aids in eye health and reduces risk of macular degeneration of the eye
2. Reduces risk of prostate cancer
3. Lowers blood pressure
4. Lowers LDL cholesterol (the bad cholesterol)
5. Promotes healthy joints
6. Promotes collagen formation
7. Fights harmful free radicals in the body
8. Encourages pH balance of the body
9. Boosts immune system
10. Builds healthier bones by working with calcium and magnesium

Try adding some of these orange and yellow fruits and vegetables to your meals such as: Oranges, Grapefruits, Lemons, Apricots, Peaches, Pineapple, Canteloupe, Carrots, Corn, Yellow Beets, Summer Squash, Sweet Potato, and Orange and Yellow Bell Peppers.

Try these ‘orange and yellow’ recipes!

Pineapple Coconut Cooler

Servings:
1 Fruit
1 Supplement
*Suitable for Fast Track Patients

Ingredients:
1 Vanilla Pudding Shake Supplement
6 oz. of Cold Water
1 serving Fresh Pineapple
1/4 tsp. Coconut Extract
Add Ice

Preparation:
Mix supplement and water.  Add pineapple and mix well.  Add coconut extract.  Pour into a tall glass and serve.  Garnish with a pineapple chunk.

Peach Parfait

Servings:
1 Fruit
1 Starch
1 Supplement

Ingredients:
1 Vanilla Pudding Shake Supplement
3-4 oz. Cold Water
1 serving Peach
1 serving Cereal (100 cal/serving)

Preparation:
Mix 3-4 oz. cold water and supplement. Cut up 1 small peach. Alternate layers of peaches, vanilla pudding shake and cereal in a chilled parfait glass. Refrigerate and serve.

Spiced Carrots

Servings:
2 Vegetables

Ingredients:
2 servings Carrots, peeled and cut into small slices
1/8 tsp. Ginger, freshly grated
1/8 tsp. Jalapeno, minced
1 tsp. Ground Black Pepper
1/2 tsp. Ground Coriander
1/8 tsp. Ground Cumin
1/8 tsp. Curry Powder
1/4 cup Cilantro, freshly chopped
1/4 cup Water
Fresh Lime Juice to taste

Preparation:
Measure the ginger, jalapeño, black pepper, coriander, cumin and curry powder in a bowl, and set aside. Add water and carrots to a sauté pan and bring to a boil.  Cover and saute carrots until slightly tender.  Add the spice bowl mixture and cook, stirring constantly, until carrots are tender.  Remove from heat and add the lime juice and cilantro, stir. 

Original Article Here: http://www.ahealthiermichigan.org/2011/03/29/10-reasons-to-eat-orange-and-yellow-fruits-and-veggies/

Eggplant Dip

23 Mar

It’s time to party for ‘National Chip and Dip Day’ and we have the perfect dip for you!  You won’t be able to keep your hands off our Eggplant Dip once you make it!

Recipe Makes 10 Servings! Great for a dish to pass at a party!

Servings:
1 Vegetable

Ingredients:
2 Eggplants
1/4 cup fresh squeezed Lemon Juice
1/4 cup chopped fresh Mint, plus more for garnish
2 Tbsp. finely chopped Shallot
1 Tbsp. chopped fresh Thyme, plus more for garnish
1 Tbsp. chopped fresh Oregano, plus more for garnish
1 tsp. finely chopped Garlic
1/4 teaspoon freshly ground Black Pepper

Preparation:
Preheat grill to medium.  Pierce eggplants all over with a knife.  Place on the grill rack and roast, turning about every 5 minutes, until charred on all sides and completely soft and tender, 20 to 25 minutes total. (Alternatively, char the eggplants directly over a gas flame, turning every 5 minutes, then roast in a 425 °F oven until completely soft, 10 to 20 minutes.)  Let cool.  Cut the eggplants in half and scoop out the flesh; finely chop with a knife or pulse in a food processor until almost smooth. Transfer the eggplant to a bowl and combine with lemon juice, mint, shallot, thyme, oregano, garlic, and pepper.  Transfer to a serving bowl and swirl the top with the back of a spoon.  Garnish with more mint, thyme and/or oregano.
 

Serving Size = 1/4 Cup.

8 Reasons to Eat Red Fruits and Vegetables

20 Mar

In honor of ‘National Nutrition Month’ in March, try “eating a rainbow” when it comes to fruits and vegetables in your diet. 

To start your focus on “eating the right color”, check out these 8 reasons to eat red fruits and vegetables!

8 Reasons to Eat Red Fruits and Vegetables

Red foods have a variety health benefits and are filled with vitamins, minerals, antioxidants and plant nutrients such as: lycopene, ellagic acid, quercetin, hesperidin, fiber, vitamin A and vitamin C.  These nutrients can help with the following:

1. Reduce the risk of prostate, cervical and lung cancer
2. Reduce tumor growth
3. Protect the body against heart disease
4. Lower blood pressure
5. Reduce LDL (bad) cholesterol levels
6. Fight harmful free radicals in the body
7. Support joint tissue for those with arthritis
8. Aid in gastrointestinal health and regularity

Red fruits and vegetables to add to your meals: Watermelon, Strawberries, Cherries, Apples, Raspberries, Pomegranate, Tomatoes, Radishes, Red Bell Pepper, Red Onion, and Red Cabbage.

Try these “red” recipes!

Apple, Grapefruit and Pomegranate Salad

Servings:
1 Vegetable
3 Fruits

Ingredients:
1 small Apple, diced
½ medium Grapefruit, cut into segments
½ small Pomegranate, seeded
1 Tbs. Fresh Lemon Juice
Freshly Ground Black Pepper, to taste
1 Tbs. Fresh Mint Leaves, roughly chopped
2 cups Baby Romaine Lettuce

Preparation:
Place the apple, grapefruit, and pomegranate seeds in a bowl. Add the lemon juice and pepper, mix well. Garnish with fresh mint and serve on a bed of lettuce greens.

Red Pepper and Tomato Soup

Servings:
2.5 Vegetables
*Suitable for Fast Track Patients

Ingredients:
1/2 Medium Red Bell Pepper, seeded and chopped
1/4 Medium Onion, chopped
1 Small Tomato, chopped
1/2 Garlic Clove, chopped
1/2 tsp. Fresh Thyme Leaves
Fresh Ground Black Pepper to taste

Preparation:
Place onion and bell pepper in a saucepan and sauté over medium heat for 5 minutes.  Add garlic and thyme and cook for 1-2 minutes, then add tomato and cook covered for 5-10 minutes.  Puree the mixture as a soup and season with pepper.

Original Article Here:
http://www.ahealthiermichigan.org/2011/03/22/using-color-as-a-guide-to-a-better-diet-9-health-benefits-of-red-fruits-and-vegetables/