Benefits of Cherries

2 May

Cherries may be a favorite when snacking on fruit, but there’s more benefits to this fruit than just a sweet flavor!

4 Benefits of Cherries:

1. Cherries are high in antioxidants, contributing to decreased inflammation, and reduced risk of cancer and heart disease.  Sweet cherries are rich in beta carotene, vitamin C, anthocyanins and quercetin.  Fiber, Vitamin C, carotenoids and anthocyanins act as an anti-cancer team.  Cyanidin and quercetin help by reducing free radicals.

2.  Cherries are mostly water! Made up of an average of 80% water, snacking on this fruit will help you stay hydrated.  The water and fiber content in this fruit will also help you feel full, without all the extra calories.

3. They can help relieve pain from arthritis and gout.  Some research indicates that cherries can help reduce the symptoms from gout by lowering uric acid levels and reducing C-reactive protein, a marker of inflammation.

4.  This naturally sweet fruit is an easy, healthy dessert for Spring picnics.  Just throw in a bag and serve!

Try a Cherry Recipe!

Twice Baked Stuffed Sweet Potato

1 Fruit
1 Starch

1/2 medium Sweet Potato
5 medium, fresh Cherries, pitted
1/2 small Orange, peeled and sliced

Bake sweet potato until tender.  Cool slightly and scoop pulp from sweet potato halve so it can be filled.  In a food processor, process cherries and orange slices until chunky mixture is achieved.  Mix sweet potato pulp with fruit mixture until well combined.  Scoop mixture into potato shell.  Bake at 350F oven until heated through.

Cherry Chocolate Crunch

1 Fruit
1 Starch
1 Supplement

1 Chocolate Pudding Shake Supplement, prepared as pudding
1 serving Cherries, pitted
1 serving Rice Cakes, crushed

Mix all ingredients together well.  Chill for 2 hours and serve.

Easter Deviled Eggs

11 Apr

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

1 Protein
1 Dairy

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

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.

5 Ways to Spice Up Your Popcorn

19 Jan

It’s ‘National Popcorn Day’!  Skip the butter and salt….and spice up your popcorn with these recipes! 

1. Cajun Popcorn Seasoning – Combine all ingredients in a jar and shake mixture well.  Season popcorn serving to taste.

2 Tbsp. Sweet Paprika
2 Tbsp. Garlic Powder
1 Tbsp. Cayenne Pepper
1 Tbsp. Chili Powder
1 Tbsp. Black Pepper
1 Tbsp. Dried Oregano
1 Tbsp. Onion Powder
1/2 Tbsp. Ground Nutmeg (optional)

2. Garlic Herb Popcorn Seasoning – Add all ingredients to a bowl, mix well.  Store in an airtight container.  Season popcorn serving to taste. 

2 Tbs. Dried Rosemary
2 Tbs. Dried Thyme
4 tsp. Fennel Seeds
4 tsp. Garlic Powder
2 tsp. Dried Marjoram
2 tsp. Dried Sage

3. Mexican Cocoa Spiced Popcorn – Add all ingredients to a bowl, mix well.  Store in an airtight container.  Season popcorn serving to taste. 

2 Tbs. Ancho Chile Powder
2 Tbs. Smoked Paprika
1 Tbs. Ground Cumin
2 tsp. Dried Oregano
2 tsp. Unsweetened Cocoa Powder
1 tsp. Freshly Ground Black Pepper

4. Apple Cinnamon Popcorn – Mix ingredients with serving of popcorn and enjoy!

1 small Apple, chopped in small pieces
2 Tbsp. Ground Cinnamon

5. Pumpkin Pie Popcorn – Combine all ingredients in a jar and shake mixture well.  Season popcorn serving to taste. 

4 tsp. Cinnamon
2 tsp. Ground Ginger
1 tsp. Freshly Grated Nutmeg
1 tsp. Ground Allspice
1/2 tsp. Ground Cloves

Chocolate Covered Cherries

4 Jan

Did you miss ‘National Chocolate Covered Cherry Day’ yesterday?  We’ve got you covered!  Try MWLC’s Chocolate Covered Cherry recipe! 

• 1 Fruit
• 1 Supplement

• 1 Chocolate Pudding Shake Supplement
• 1 serving Cherries, pitted

Mix pudding as directed. Dip Cherries and place on wax paper. Chill for one hour.

Glazed Squash

21 Nov

Our Glazed Squash recipe is the perfect dish for Thanksgiving!


• 1 Vegetable

• 1 serving Squash
• 1 Cherry Fulfil
• Stevia and Cinnamon to taste

Spray baking dish with Pam. Cut squash into thin slices, put into a mixing bowl. In a small sauce dish, put the cherry fulfil and spices together and mix thoroughly. Pour mixture over the cut squash, stir together to coat the squash. Layer coated squash in baking dish. Spread any coating left over on top of the squash in baking dish. Cover with foil. Bake at 350 for 15 minutes. Uncover and bake 5 more minutes.

Healthy Holiday Stuffing

17 Nov

Thanksgiving just isn’t complete without stuffing! MWLC’s Healthy Holiday Stuffing is here to help you enjoy this holiday tradition.


• 0.5 Vegetable
• 0.5 Fruit
• 1 Starch
• 0.5 Supplement
* Suitable for Fast Track Patients

1 serving Diet Bread, lightly toasted and cut into cubes
½ serving Celery, finely chopped
1 Tbs. Green Onion, finely chopped
½ serving Apple, peeled and finely chopped
½ Cream of Chicken Soup Supplement (dry)
Sage, Poultry Seasoning, Pepper and Mrs. Dash to taste

Mix all ingredients together in a small bowl. Add enough water to moisten, but not too much. Place in a small covered baking dish and bake at 350 degrees for at least 15 minutes. (Not recommended to make less than 4 servings. This recipe is for 1 serving.)

Mock Mashed Potatoes

16 Nov

Planning ahead for Thanksgiving? Our Mock Mashed Potatoes are perfect for your holiday banquet! 


• 1 Vegetable
• 1 Dairy
* Suitable for Fast Track Patients

‘Mock Potatoes’
• 1 serving Cauliflower (steamed until very well done)
• 1/2 tsp. Garlic, minced, if desired
• Dill Weed to garnish

‘Mock Sour Cream’ – Freedom Meal Plans Only
• 1 serving Plain, Low-Fat Yogurt
• Cumin, Pepper, Garlic Powder to taste

‘Mock Potatoes’
Steam cauliflower until very well done. Drain and mash (with potato masher). Re-warm if needed. Mix in garlic if desired.

‘Mock Sour Cream’ – Freedom Meal Plans Only
Mix yogurt with seasoning to create a mock sour cream. Add 1 Tbsp. mock sour cream to potato mixture if desired.

Add optional garnish and enjoy!

Dill Yogurt and Egg Salad

15 Nov

Try this Dill Yogurt and Egg Salad recipe for an Afternoon snack today!


1 Protein
1 Dairy
1 Starch

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

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.

Apple Cinnamon Muffins

14 Nov

Stay on track with your goals this fall and enjoy our delicious Apple Cinnamon Muffins! They make a great addition to a Thanksgiving Menu!


• 0.5 Fruit
• 6 Nutrients

• 3 packages of MWLC Pancake Nutrient
• 3 packages of MWLC Oatmeal with Apples & Cinnamon Nutrient
• 3 small Apples, diced
• 1 Egg or 3 Egg Whites
• 6-8 oz. Water
• Dash of Cinnamon

Preheat oven to 350 degrees. Spray muffin pan with Pam. Mix MWLC Pancake Nutrient, MWLC Oatmeal Nutrient, diced apples, egg, cinnamon and water together to make a batter. Pour into muffin pan. Bake 15-20 minutes, until toothpick comes out clean.

* Makes 12 muffins. 2 muffins = 1 nutrient and 1/2 fruit