Boiling the Perfect Egg

20 Sep

How do you like your eggs?  Check out this ‘Egg Doneness Guide’ to determine the perfect cook time when boiling eggs. 

Once you’ve got your eggs cooked to perfection, try whipping up one of these recipes!

Deviled Eggs

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.

Dill Yogurt and Egg Salad

Servings:
1 Protein
1 Starch
1 Dairy

Ingredients:
4 Hard Boiled Eggs, shells removed
1 serving Plain, Low-Fat Yogurt
Fresh Dill, chopped
1/2 tsp. Ground Mustard
1/4 tsp. Garlic Powder
Fresh Ground Black Pepper, to taste
1 serving Diet Snack Crackers, for dipping

Preparation:
In a bowl, use a fork to smash up the eggs. Add yogurt, dill, mustard, spices and combine mixture. Add spoonfuls to snack crackers. Top with fresh black pepper and fresh dill.

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Benefits of MWLC Nutritional Supplements

20 Sep

Medical Weight Loss Clinic’s Nutritional Supplements are an important part of our meal plans.  They provide lean protein to help stimulate your metabolism for a faster, more consistent weight loss.  Incorporating these products into your weight loss program will increase your weight loss efficiency by up to 30%.

Our Nutritional Supplements also prevent hair loss and nail breakage while you’re losing weight, and help to enhance your skin elasticity so you’ll look as great as you feel!  Available in a wide variety of flavors, our Nutritional Supplements will also provide delicious variety to your food plan!

Learn how to lose weight without feeling deprived!  Check out our Recipes page to see all the delicious ways you can prepare our Nutritional Supplements! 

For MWLC Recipes, visit http://patients.mwlc.com/Recipe

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Soba Noodle and Vegetable Bowl

8 Sep

Soba Noodle and Vegetable Bowl

Recipe makes 1 serving.

Servings:
1 Starch
1 Fiber
3 Vegetables

Ingredients:
1/2 cup Soba Noodles, cooked, drained, and rinsed
1/4 medium Red Onion, thinly sliced
1/2 cup Cremini and/or Shiitake Mushrooms, sliced
1 cup Chopped Broccoli Florets
2 Garlic Cloves, minced
1-inch piece of Ginger, peeled and minced
1/2 of a Serrano Pepper, thinly sliced
1/4 tsp. Chinese 5-Spice Powder
2 cups Hot Water
1 Chicken Bouillon Fiber Fulfill
1/2 cup Baby Spinach, chopped
Cilantro, optional garnish

Preparation:
Cook soba noodles according to package directions. Measure 1/2 cup noodles. Drain and rinse. Meanwhile, heat 2 tablespoons water in a large saucepan over medium heat. Add red onion, mushrooms, and broccoli and sauté for two minutes. Add ginger, garlic, serrano pepper, and Chinese 5 Spice powder and cook for two minutes. Add hot water to a bowl and whisk in Chicken Bouillon Fiber Fulfill until dissolved. Add mixture to saucepan and bring to a boil. Add spinach, cover, and simmer on low for 10-15 minutes until veggies are tender. Garnish with cilantro if desired.

Recipe and Photo by Sarah Schafer.

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Zoodles with Spicy Grilled Tomato Sauce

5 Sep

Before Summer weather is over, here’s a recipe to use up your garden veggies!

Zoodles with Spicy Grilled Tomato Sauce

Recipes makes one serving.

One serving counts as:
3 Vegetables

Ingredients:
1 cup Zucchini, spiralized or shaved into ribbons
2 small Tomatoes, halved
4 Garlic Cloves, minced
1/4 tsp. dried Oregano
1/4 tsp. Red Pepper Flakes
2 Tbsp. fresh Basil, chopped

Preparation:
Combine tomatoes, garlic, oregano, and red pepper flakes in a bowl. Heat a grill pan (or sauce pan) over medium heat and spray with nonstick cooking spray. Add tomatoes, flesh-side down. After a few minutes, flip and turn heat to low. Cook low and slow until tomatoes start to burst and soften. Once they are very soft, turn off heat and let cool. Transfer tomatoes to a blender or food processor and add fresh basil. Pulse until desired consistency. Pour sauce over fresh zucchini and serve.

Recipe and Photo by Sarah Schafer.

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Chef Bobby’s MWLC Fire Shot

5 Sep

Curious about the benefits of Chef Bobby’s MWLC Fire Shot?

Ginger – This antimicrobial antioxidant will help eliminate congestion, fight the chills, and treat fevers.  It’s fragrance and spice is very powerful, so start small and work your way up.  In addition, ginger does not only help in warming you on a cold day, but can help promote healthy sweating, which is very much helpful during colds and flu.

Lemon – Excellent at treating sore throats, coughs, and relieving sinus pressure, lemons are also extremely high in vitamin C and citrus acid.  This helps in the fight against infection.  And it doesn’t just end there, lemons have been known to contain medicinal values and antibacterial properties.  It also has traces of iron and vitamin A.

Turmeric – This natural antiseptic is extremely high in antioxidants and has very powerful inflammation fighting properties.  It’s been used widely to reduce sinus inflammation and relieve sinus based headaches.

Studies have shown that acetic acid in apple cider vinegar may lead to weight loss in several ways:

  1. Lowers blood sugar levels: In one rat study, acetic acid improved the ability of the liver and muscles to take up sugar from the blood.
  2. Decreases insulin levels: In the same rat study, acetic acid also reduced the ratio of insulin to glucagon, which might favor fat burning.
  3. Improves metabolism: Another study in rats exposed to acetic acid showed an increase in the enzyme AMPK, which increases fat burning and decreases fat and sugar production in the liver.
  4. Reduces fat storage: Treating obese diabetic rats with acetic acid or acetate protected them from obesity and increased the expression of genes that reduced belly fat storage and liver fat.
  5. Burns fat: A study in mice fed a high-fat diet found a significant increase in the genes responsible for fat burning, which led to less body fat buildup.
  6. Suppresses appetite: Another study suggests acetate may suppress centers in the brain that control appetite, which can lead to reduced food intake.

Bottom Line: Animal studies have found that acetic acid may promote fat loss in several ways. It can reduce fat storage, increase fat burning, improve blood sugar and insulin response, as well as reduce appetite.

Chef Bobby’s MWLC Fire Shot

All Freedom and Fast Track Meal Plans

Ingredients:
4-5 knuckles Ginger
3 Lemons  
3 knuckles Turmeric  
1 tsp. Cayenne Pepper 
1/2 cup Braggs Apple Cider Vinegar
Fresh Mint Leaf

Preparation:
Gather all recipe ingredients and make sure everything is properly cleaned and washed.  Add the ginger, lemon, and turmeric into a juicer, making sure the juice is properly extracted.  Pour juice from juicer into a 2 liter glass pitcher and add the apple cider vinegar.  Add 1.5 liters of water and enjoy over ice or simply drink it chilled.  Always store in the refrigerator.  Garnish with a fresh mint leave and enjoy!

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Watermelon Fruit Pizza

1 Sep

Watermelon Fruit Pizza

Servings:
2 Fruits
1 Dairy

Ingredients:
1 cup Watermelon, wedges
1 serving Plain, Non-Fat Yogurt
1/3 cup Blueberries (Can use Blackberries instead if desired)
1/4 cup Strawberries, sliced
Fresh Mint Leaves

Preparation:
Cut watermelon into wedges.  Top each wedge with plain, non-fat yogurt, strawberries, and blueberries.  Garnish each wedge with mint leaves.  Enjoy!

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Egg White and Vegetable Frittata

1 Sep

Egg White and Vegetable Frittata

Recipes makes one serving.

One serving counts as:
1 Protein (Adjust based on egg white serving indicated in meal plan.)
3 Vegetables

Ingredients:
12 Egg Whites
1/4 cup Mushrooms, sliced
1/4 medium Red Onion, sliced
1/4 medium Bell Pepper, sliced
1 cup packed Spinach
1 small Green Onion, sliced
1/2 Campari Tomato, diced
Black Pepper and desired seasonings/spices, to taste

Preparation:
Preheat oven to 400 degrees. In a non-stick skillet, sauté mushrooms, peppers and onions over medium-high heat with a teaspoon of water. Season with pepper and desired spices. Once veggies are tender, add spinach and cook until wilted. Beat egg whites in a bowl with a fork and pour egg whites into pan. Do not stir, just let the mixture cook until edges begin to brown. Finish cooking in oven for about 10 mins until egg whites are set. Top with green onions and tomatoes. Slice and serve!

Recipe and Photo by Sarah Schafer.

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Sweet Potato and Vegetable Skillet with Baked Eggs

31 Aug

Sweet Potato and Vegetable Skillet with Baked Eggs

Recipe makes one serving.

One serving counts as:
1 Protein
1 Starch
3 Vegetables

Ingredients:
1/2 Sweet Potato, peeled and diced
1/4 medium Red Onion, chopped
1 cup Mushrooms. sliced
1/4 medium Bell Pepper, sliced
1 cup packed Spinach
3 Large Whole Eggs

Preparation:
Preheat oven to 400 degrees. In an oven-proof skillet, add sweet potatoes with 2 tablespoons water and cook until almost fork tender, about 15 minutes. Add 1 tablespoon water to skillet as needed in order to speed up the cooking process. Remove sweet potatoes and set aside. Add more water, if needed, and sauté onions, mushrooms, and bell peppers until cooked through. Add spinach until wilted, then add sweet potatoes and stir. Make three small wells in veggie mixture and crack an egg into each one. Put skillet into oven and bake, about 7-8 minutes or until egg is cooked to desired doneness.

Recipe and Photo by Sarah Schafer.

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Chef Bobby’s MWLC Quinoa and Roasted Vegetable Salad

30 Aug

Chef Bobby’s MWLC Quinoa and Roasted Vegetable Salad

Servings:
1 3/4 Vegetables
1 Starch
Suitable for Fast Track Patients

Ingredients:

Dressing:
Juice from 1 Fresh Lime
2 tsp. Apple Cider Vinegar
1/4 tsp. Chili Powder
1/8 tsp. Cumin
1/8 tsp. Fresh Garlic, minced
1 tsp. Fresh Parsley, chopped
1/8 tsp. Thyme

Salad:
1/4 cup Fresh Baby Arugula
1/4 cup Zucchini, oven roasted
1/4 cup Quinoa, cooked
2 Tbsp. Cilantro, divided, chopped
5 Cherry or Grape Tomatoes, halved and oven dried, 30 minutes

Preparation:

Dressing:
All the ingredients together in a medium bowl.

Salad:
In the dressing bowl, lightly mix together the cooked quinoa and dressing. Add in cilantro, tomatoes and the oven roasted veggies. Toss all ingredients together. Place on chilled salad bowl and enjoy.

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Chef Bobby’s MWLC Italian Parchment Baked Chicken

28 Aug

If you weren’t able to make it out to one of the Farmer’s Market events this summer, have no fear – the recipes will be posted here!

Chef Bobby’s Medical Weight Loss Clinic Italian Parchment Baked Chicken

All Freedom and Fast Track Meal Plans

Servings:
1 Protein
1.5 Vegetables

Ingredients:
2×18 inches Parchment Paper
1 portion of Chicken Breast  
1 cup Asparagus  
1/2 Roma Tomato, sliced about 3 medium slices 
1 Tbs. Parsley, chopped
1 Tbs. Basil, finely chopped
A pinch of Black Pepper 
Unflavored Cooking Spray

Preparation:
Preheat oven to 400°F/200°C.  Fold the parchment paper in half, then open up.  Cut the ends of the asparagus and lay them on one half of the parchment paper.  Spray unflavored cooking spray on parchment.  Lay the chicken on the asparagus, sprinkle on parsley, basil and pepper.  Top with tomato slices and one quick spray of unflavored cooking spray.  Fold the parchment paper over the chicken, and cinch the paper together by folding it over itself along the edges.  Bake for 25-30 minutes or until internal temperature of chicken reaches 165˚F/75˚C.  Enjoy!

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