Cauliflower and Corn Salad

14 May

Cauliflower and Corn Salad the perfect recipe for National Salad Month!

Servings:
2 Vegetables
1 Starch

Ingredients:
1 cup chopped Cauliflower Florets
¼ cup Fresh Corn Kernels
½ medium Onion, minced
¼ cup Fresh Basil, cut in ribbons (or Parsley, roughly torn)
½ Lemon, zest and juice
½ Tbs. Extra Light Olive Oil
Salt-free Garlic Powder, to taste
Red Chili Pepper Flakes, to taste
Freshly Ground Black Pepper, to taste

Preparation:
Add the cauliflower florets to a food processor and pulse until they resemble a crumbly, rice-like texture. You can keep the cauliflower raw. But give it a taste and if you dislike the bite, steam it quickly. Transfer the cauliflower to a serving bowl and add the corn. Mix until combined.

Pour the lemon juice into a small mixing bowl, while whisking slowly add the olive oil. Add the fresh herbs, spices, and minced onion. Whisk until well combined. If not serving right away, refrigerate until ready to serve.

Note: For Freedom Meal Plan 5, 6 and 7 Only.

Apple Pie

13 May

It’s National Apple Pie Day!  Have a slice without the guilt!

 

Apple Pie

Servings:
1 Fruit
1 Nutrient
1 Supplement
Suitable for Fast Track patientsSuitable for Fast Track Patients

Ingredients:
Pie Crust:
1 Cinnamon Vanilla Cereal Nutritional Supplement
1-2 Egg Whites

Pie Filling:
1 small Apple
1 Vanilla Pudding Shake Nutritional Supplement, prepared as pudding
Cinnamon, to taste

Preparation:

Pie Crust:
Crush Cinnamon Vanilla Cereal and mix with egg white. Place mixture in a small muffin tin or baking cup. Bake for 10 minutes at 350 degrees.

Microwave or bake apple for a couple of minutes and mix with prepared vanilla pudding and cinnamon. Spread mixture on pie crust and serve.

Peach Salsa

11 May

Life’s a peach!  Try our Peach Salsa

Freedom and Fast Track 2.0 Approved

Servings:
1 Vegetable
2 Fruits
Suitable for Fast Track patients

Ingredients:
2 small Peaches, chopped
1/4 medium Red Onion, chopped
1/4 medium Hot Pepper, chopped
1/2 Garlic Clove, minced
1 tsp. Ginger, minced
Fresh Cilantro, choppped, to taste
1/2 Lime, juiced
Ground Black Pepper, to taste

Preparation:
Combine all ingredients in a bowl and mix well. Season with pepper and serve.

Soba Noodles with Grilled Shrimp and Cilantro

10 May

National Shrimp Day never tasted so good!

Soba Noodles with Grilled Shrimp and Cilantro

Image result for soba noodles shrimp10

Servings:
1 Protein
1 Vegetable
1 Starch

Ingredients:
1/2 cup Soba Noodles (cooked)
1/2 Tbs. Extra Light Virgin Olive Oil
Unflavored Pam Cooking Spray
5 Green Onions, White Onion Part only thinly sliced and separated into rings – save the top part of greeen onions for later
1 clove of Garlic, coarsely chopped
1 tsp. finely grated Lime zest, plus 1/2 Tbs. fresh lime juice
1 serving Large Shrimp, shelled and deveined
Top Part of Green Onion (Scallions), finely chopped
1/4 cup chopped Cilantro
1/4 tsp. Crushed Red Pepper
Lime Wedges, for serving

Preparation:
Bring a large pot of water to a boil. Add the noodles and cook, stirring, until tender, 4 minutes. Drain and rinse under cold water. In a medium bowl, toss cooked soba noodles with extra light virgin olive oil. In a skillet, spray with Unflavored Pam Cooking Spray. Add the white part of onions and cook over moderate heat, stirring, until golden brown and crisp, 3 minutes. Using a slotted spoon, transfer the shallots to paper towels. Add the garlic to the skillet and cook over low heat until golden and crisp, 2 minutes. Transfer the garlic to the paper towels. Light a grill or preheat a grill pan. In a bowl, combine the lime zest and juice the shrimp and season with pepper. Spray pan with unflavored cooking spray and grill the shrimp over high heat, turning once, until glazed and just white throughout, 3 minutes. Arrange the noodles on a large platter. Sprinkle with the scallions, cilantro, crushed red pepper and the fried onions and garlic. Arrange the shrimp on top and serve with lime wedges alongside.

MWLC and the Crohn’s & Colitis Foundation of America

8 May

Medical Weight Loss Clinic has been a CCFA sponsor and top team for the past 5 years. We truly understand the importance of supporting the IBD community and are honored to be one of the Crohn’s & Colitis Foundation of America‘s featured teams this week!

Join our team at the Southfield Civic Center on Saturday, June 9th at the Metro Detroit Take Steps Walk

To donate or register to walk, visit this link:  http://online.ccfa.org/site/TR?team_id=204843&fr_id=7416&pg=team

https://www.facebook.com/TakeStepsMetroDetroit/videos/2154214654605262/

 

 

4 Things to Eat in May

8 May

Although you can get almost any food year-round, there is a benefit to eating foods during their natural season.  Eating what’s in season allows you to enjoy produce at peak flavor, nutrition, and lower prices due to abundance.  So, what’s in season for May?

ASPARAGUS
Asparagus spears can grown an unbelievable 6-10 inches a day in the spring. Just 1/2 cup serving of this stalky green delivers 1/3 of the folate you need each day. A key nutrient for women of childbearing age, folate is essential for cell growth and development. Each serving is also a great source of potassium and vitamins A and C. Eat it raw in a salad or try it as a steamed side with herbs and a fresh squeezed lemon wedge.

CHERRIES
Fresh cherry season can run from May to August. Cherries are a great source of fiber, potassium and vitamin C. Beyond the nutrients, the benefits of cherries are worthy of superfood status. They have been shown to fight inflammation in conditions like arthritis. Sour cherries, specifically, may boost heart health and help with sleep and post-exercise recovery. Top grilled chicken or fish with Cherry Salsa or add this superfruit to a smoothie.

SALMON
You may not think fish has a season, but salmon does. Wild salmon season starts on the Pacific coast in May. Not only is it a quality rich protein source, consuming salmon is one of the best sources of omega-3 fatty acids. These have been shown to help protect the heart and also positively impact the brain when it comes to depression and dementia. Please note that the amounts of omega-3 fatty acids in wild versus farm-raised can vary widely. Check your seafood counter for fresh wild-caught king salmon this month. Buy it while it’s in season (and on sale) and freeze some for later. Salmon is great on the grill, poached, in parchment packets or even formed into a burger.

STRAWBERRIES
The sweet scent of ripe strawberries can be found by walking through any farmers market or produce section. Strawberries are bursting with vitamin C and folate. New research suggest that snacking on strawberries may help cut the risk of Type 2 diabetes and heart disease. Enjoy them on their own or in a fresh salad!

 

Strawberry Lemonade Smoothie

6 May

Try our Strawberry Lemonade Smoothie for a fun twist to celebrate National Lemonade Day!

Image result for strawberry lemon

Servings:
1 Fruit
1 Nutrient
Suitable for Fast Track patientsSuitable for Fast Track Patients

Ingredients:
1 cup fresh-frozen Strawberries
1 MWLC Tangy Lemon Pudding Nutritional Supplement
8 oz. Water
4 Ice Cubes

Preparation:
Add all ingredients together in a blender. Blend until smooth. Add extra water if it is too thick. Pour into a glass and enjoy while cold.

Pineapple Coconut Cooler

6 May

National Beverage Day is here!  Stay cool with this refreshing Pineapple Coconut Cooler!

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.

Food Labels 101

4 May

How do you read a food label?  What should you look for in a food label?  Follow the tips below – reading food labels has never been easier!

Image result for food label

From left to right:  Example of an OLD food label and NEW food label.

Ingredients
There shouldn’t be too many names you don’t really recognize. Aim for less than 7-10.

Serving Size
Check out the portion size you’re going to consume!

Sugar
Sometimes sugar is natural (like in fruit!) and sometimes it’s added. Aim for less than 24 grams of added sugar per day for women and 26 grams for men. Added sugar will appear on new nutrtion labels!

Total Fat
This tells you how much fat is in 1 serving. Look for monounsaturated and polyunsaturated versus trans fat or saturated fat.

Sodium
This acts as a cost effective way to preserve and flavor. Want low sodium? Aim for less than 140 mg of sodium per serving.

Protein
It’s very individual, but important for maintaining and repairing our body’s tissues like our muscles!

Calories
Shouldn’t be your top priority but they’re important! For example, some foods are great for you, but not low in calories so watch your serving size!

Vitamins
These show a percentage for a normal 2,000 calorie diet. The new food label is coming, but look for calcium, vitamin A, vitamin C and iron. Vitamin D will be added.