Cornbread Muffins

7 Dec

Looking for the perfect afternoon snack?  Try whipping up MWLC’s Cornbread Muffins!  

Servings:
1 Starch
1 Nutrient
Suitable for Fast Track Patients

Ingredients:
1 MWLC Pancake Nutritional Supplement
1/4 cup Corn, blended in blender
1 Egg
1 packet Stevia
2-3 oz. Water

Preparation:
Blend all ingredients together, put in small muffin tin, and bake 10-15 minutes at 350 degrees.  Enjoy!

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Vegetable Turkey Stuffed Cups

24 Nov

Looking for a creative way to use those Thanksgiving leftovers?  Instead of the traditional turkey sandwich, try this delicious breakfast recipe!  This recipe is an easy way to keep those turkey leftovers a part of your meal plan all week long.

Vegetable Stuffed Turkey Cups

Servings:
1 Protein
1.5 Vegetables
0.5 Starch
1 Nutritional Supplement

Ingredients:
1 portion Turkey Breast, fresh
1/8 cup Corn
1/8 medium White Onion, thinly chopped
1/2 cup Celery, finely chopped
1 cup Mushrooms, diced
1 MWLC Cream of Chicken Soup Nutritional Supplement, dry
1/2 clove Garlic, minced
1 tsp. Sage
1 Tbsp. Poultry Seasoning
Mrs. Dash, to taste
Ground Black Pepper, to taste
Unflavored Cooking Spray

Preparation:
Spray the bottom of a medium skillet with unflavored cooking spray. Place the mushrooms, corn, celery, and onion in the skillet. Next, over medium heat, cook them for 4-5 minutes, or until softened. In small non-stick skillet, spray unflavored cooking spray and place the chopped turkey breast. Then, stir and cook the turkey for 5 minutes or until turkey is thoroughly cooked. Mix all the seasonings, the supplement, turkey, vegetables, and starch together in a medium bowl. Add enough water to moisten, but not too much. Spray muffin tin with unflavored cooking spray and place the mixture filling each tin 3/4 way full. Bake at 350 degrees for at least 15 minutes. Enjoy!

(Not recommended to make less than 4 servings. This recipe is for 1 serving.)

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Is Popcorn Healthy?

1 Nov

Is Popcorn Healthy?

When prepared the right way, popcorn can serve as a healthy snack!  The healthiest way to prepare popcorn is by “air-popping”.

To air pop your popcorn, use an air pop popcorn maker, or simply use the microwave!  To use a microwave to air pop, spray the inside of a brown paper lunch bag generously with unflavored cooking spray, add the serving of plain kernels into the brown bag, fold over the top of the bag twice to seal it closed, and microwave for about 2 minutes, or until the popping slows to a few seconds between pops. (Cook time will vary based on microwave.)

Bagged microwave popcorn may be quick and easy, but it has its drawbacks!  These types of popcorn typically contain added salt and fat, even when choosing light or low-fat varieties.  The delicious flavor of salt and butter can be achieved by adding seasonings and other ingredients to your popcorn.  The MWLC Recipes page has tons of popcorn seasoning recipes!

Always add your flavored mixes while the popcorn is hot, as it will hold the seasonings better. Mix all ingredients together then gently sprinkle the mix a little at a time over the hot popcorn.

Use unflavored cooking spray as needed so the flavoring sticks to the popcorn. You can also use a plastic bowl with a lid and shake the popcorn with the added seasonings so it is evenly distributed.

Try these delicious Popcorn Seasoning Recipes!

S’mores Popcorn

Ingredients:
1 MWLC Marshmallow Brownie Bar
1 packet Stevia Brown Sugar
1 Tbsp. Pumpkin Spice
1-2 oz. Boiling Water
Vinegar Powder, to taste

Preparation:
Air pop popcorn kernels. Stir the pumpkin spice and stevia brown sugar together and gradually mix into the popcorn. Next, take Marshmallow Brownie Bar and chunk one half into very small pieces. Place the chunks of the bar in the air-popped popcorn. Microwave the other half of the bar in a glass dish with 1-2 oz. of water for about 1 minute until it turns into a liquid, stirring along the way. Once the bar is runny, drizzle it over top of the popcorn while it is still hot. Last, sprinkle vinegar powder to taste, and enjoy!

Spice Cake Popcorn

Ingredients:
1 Tbsp. Stevia
1/4 tsp. Cinnamon
1/4 tsp. Ginger, ground
1/4 tsp. Allspice
1/4 tsp. Nutmeg
1/4 tsp. Ground Cloves

Preparation:
Mix all ingredients together, then gently sprinkle the mix a little at a time over the hot popcorn.

Smoked BBQ Popcorn

Ingredients:
1/4 tsp. Garlic Powder
1/4 tsp. Onion Powder
1/4 tsp. Smoked Paprika

Preparation:
Mix all ingredients together, then gently sprinkle the mix a little at a time over the hot popcorn.

Visit the MWLC Recipes page for more popcorn seasoning and snack recipes!

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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 this healthy dessert!

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Healthy Popsicle Recipes

21 Jul

Looking for a delicious treat to help combat the hot Summer weather?  Try out these healthy popsicle recipes!

Frozen Yogurt Pops
Freedom Meal Plans ONLY

Servings:
1 Dairy
1 Fruit

Ingredients:
6 oz. Plain, Low-Fat Yogurt
2/3 cup Mixed Berries (Blueberries, Blackberries, Raspberries), frozen

Preparation:
Puree all ingredients in a blender. Divide evenly between paper cups. Cover with aluminum foil and pierce foil in the center with popsicle sticks to hold sticks in place. Freeze 4-5 hours or until solid.  Enjoy!

Tasty Grape Pops
Freedom and Fast Track Meal Plan Approved

Servings:
1 Fruit

Ingredients:
14 medium, seedless Grapes (Red Grapes recommended)
1/4 cup Water

Preparation:
Wash grapes and blend in blender until smooth.  Pour into popsicle molds, freeze until hard, and enjoy!

Spicy Watermelon Pops

Servings:
1 Fruit
1 Vegetable

Ingredients:
1 cup Watermelon
1/2 small Tomato, peeled
1/4 medium Jalapeno Pepper, peeled and seeded, thinly sliced
1/4 cup Water

Preparation:
Puree watermelon and tomatoes together.  Add jalapeno to the puree and refrigerate for 1 hour.  Pour puree into popsicle molds and freeze.

Lime Green Popsicles

Servings:
1 Fruit
1 Vegetable

Ingredients:
1 cup fresh Spinach, chopped
1 small Green Apple
1/4 cup Water
Juice from 1 Lime

Preparation:
Puree ingredients together in a blender.  Pour into popsicle molds and freeze.

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Fruit Topped Pancake

10 Jul

Looking for a yummy snack today?  Try this ‘Fruit Topped Pancake‘ recipe!

Servings:
1 MWLC Nutritional Supplement
1 Dairy
1 Fruit

Ingredients:
1 MWLC Pancake Nutritional Supplement
1/2 cup Strawberries, sliced
1 Outshine Frozen Yogurt Bar (Flavor of your choice, strawberry or blueberry recommended.)

Preparation:
Prepare pancake per package instructions, using Pam cooking spray, and slightly under-cooking the pancake. Cut up the yogurt bar and let it melt slightly onto the pancake. Add fresh strawberries and enjoy!

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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

Servings:
1 Fruit
1 Starch

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

Preparation:
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

Servings:
1 Fruit
1 Starch
1 Supplement

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

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

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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.

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