Beef & Cabbage

16 Mar

 Don’t miss our good ‘ole Beef & Cabbage recipe

1 Protein
1.5 Vegetables

1 serving Ground Sirloin
1 cup Cabbage, shredded
1 clove Garlic, crushed
Ginger, Chili Powder, Curry
1/3 cup Onion, finely chopped


Cook beef, garlic, and onion – sauté until tender. Add seasonings and a little water. Simmer 10 minutes. Stir shredded cabbage into mixture and cook until tender. Garnish with cherry tomatoes and parsley.

Sweet Potato Shepherd’s Pie

15 Mar

Don’t worry, we have dinner all planned!  Our Sweet Potato Shepherd’s Pie will leave you feeling satisfied and full!🍴

1 Protein
2 Vegetables
1 Starch
1 Dairy

1/2 medium Sweet Potato
1/8 cup Water
1/8 cup Milk (**Consume rest of Milk serving with meal to equal Dairy Serving**)
1/4 medium Onion
1/2 cup Collard Greens
Garlic to taste
1 serving Lean Ground Turkey
2 tsp. Salt-Free Cajun Seasoning
1 small Tomato, chopped
Worcestershire Sauce to taste (**No more than 2 tsp.**)
Freshly Ground Black Pepper to taste
1 Tbs. finely chopped Parsley Leaves
Unflavored Pam Cooking Spray

Preheat oven to 400 degrees F. In large microwave-safe bowl, combine sweet potato and 1/8 cup water. Cover with vented plastic wrap and microwave on high until tender. When cool enough to handle, discard peels. In large bowl, mash potato with milk and freshly ground black pepper. Meanwhile, in a skillet, spray with unflavored Pam cooking spray and cook onion on medium-high until browned, stirring occasionally. Add collard greens and freshly ground black pepper. Cook 1 minute or until just wilted, stirring. Transfer to medium bowl. In same skillet, spray Pam cooking spray. Add garlic and cook 15 seconds. Add turkey. Cook 3 minutes or until browned, breaking meat into small pieces and stirring. Reduce heat to medium and add Cajun seasoning and Worcestershire sauce. Cook 1 minute, stirring. Add tomato. Cook 2 minutes, stirring. In shallow baking dish, spread half of mashed sweet potato. Top with turkey mixture, then collard greens mixture. Spread remaining sweet potato mixture on top. Bake 30 minutes or until golden on top. Garnish with parsley.

Irish Lamb Stew

13 Mar
St. Patrick’s Day is near and we are dishing out our Irish inspired recipes all week!  Enjoy our hearty and filling Irish Lamb Stew!
• 1 Protein
• 1 Vegetable
* Suitable for Fast Track Patients
• 1 serving Lamb, cut into bite size pieces
• Onion Powder
• 1 cup Cabbage, chopped
• 2 tbs. Vinegar
• ½ cup Water
• Pepper, Dried Mint, and Oregano
• Artificial Sweetener, if desired

Sauté the lamb in a non-stick pan, then pour off any fat and pat dry. Add remaining ingredients, except cabbage and artificial sweetener. Cover and cook over high heat until steaming. Lower heat and simmer 30 minutes. Add cabbage. Cover and cook 10 more minutes. Remove from heat. Add artificial sweetener if desired at this time. Garnish with cherry tomato and parsley.

Cooking Vocabulary

9 Mar

Updated: 6/19/18

Do you know the differences between the cooking techniques below?  “Mincing” and “grating” describe different techniques as does “boiling” and “poaching”. Have no fear, understanding these differences can make following healthy recipes easier with this helpful guide. Bon appetite!

Preparation refers to any step prior to cooking, which can mean anything from gathering your ingredients and tools to trimming meats or cleaning produce. Common methods can include:

  1. Chopping: cutting food into smaller chunks or pieces of no particular size or shape
  2. Dicing: cutting food into uniform cubed pieces
  3. Grating: rubbing food against a serrated surface to create fine shreds
  4. Mincing: cutting food into very small pieces
  5. Slicing: cutting into slices that are usually uniform in size


Dry Heat cooking methods use hot air or heat from surfaces. Common methods can include:

  1. Baking: cooking food surrounded by hot air, usually in an oven
  2. Barbecuing/Grilling: cooking of food over a charcoal or wood fire
  3. Broiling: cooking with the heat source above the food
  4. Roasting: cooking food surrounded by hot air uncovered, usually in the oven
  5. Sautéing: cooking food quickly in a small amount of fat


Moist Heat cooking methods use liquids like broths or water to cook food. Common methods can include:

  1. Boiling: cooking food in a rapid boil
  2. Poaching: cooking delicate foods such as eggs in liquid that is hot but not boiling
  3. Simmering: cooking food in hot liquid that is bubbling gently, but not boiling
  4. Steaming: cooking food in steam created by boiling liquid in a covered pot, suspended over the liquid

The Impact of Obesity on Fertility

6 Mar

The Impact of Obesity on Fertility

Couples where both individuals are obese may take 55 to 59 percent longer to achieve pregnancy (compared to non-obese couples), according to a study by researchers at the National Institutes of Health.

The 501 couples involved were a part of the ‘Longitudinal Investigation of Fertility and the Environment Study’, which looked at the relationship between fertility and environmental chemicals.  The couples were from Michigan and Texas, and the women in the study kept record of their menstrual cycles, intercourse, and home pregnancy test results.  The couples were monitored until pregnancy or for up to one year of attempting to conceive.

The participant’s BMI was calculated and they were classified into two groups of obesity – group one had a BMI of 30 to 34.9 – group two had a BMI of 35 or greater.  The researchers then calculated the probability that a couple would achieve pregnancy by using a statistical measure called the fecundability odds ratio (FOR).

The researchers compared the average time to achieve a pregnancy among couples in the non- obese group to that of the couples in the BMI of 35 or greater group.

The study found that the BMI 35+ group took longer to achieve pregnancy than non-obese couples. Couples in the non-obese group had a FOR of 1.  BMI 35+ couples had a FOR of .45, indicating that they took 55 percent longer to achieve pregnancy than the non-obese group. When the researchers took into account other factors known to influence fertility, the ratio for BMI 35+ couples lowered to .41 (59 percent longer to achieve pregnancy.)

The study concluded that couples’ obesity may reduce the chances of fertility and that this should be taken into consideration when counseling couples about pregnancy.  Losing weight may help reduce the time needed to conceive.

Full Article Here:

Cajun Catfish

3 Mar

Updated: 5/25/18

How do you like your Catfish?  Try this recipe for National Catfish Day!

Our Cajun Catfish is the second featured recipe for Mardi Gras Week! Enjoy!

• 1 Protein
• 1 Vegetable

• 1 serving Catfish (fillet)
• 2 Tbsp. Cajun Seasoning Blend (see MWLC Recipe below)
• 1 cup Green String Beans

Place catfish and green beans in separate bowl. Toss each with 1 Tbsp. cajun seasoning. Spray Pam cooking spray on a 9 x 9 inch sheet pan and add catfish fillet. Place green beans in an ovenproof casserole dish and cook both in 350°F preheated oven for 6 minutes. Remove green beans from oven and keep warm. Turn heat to broil and finish cooking catfish under broiler 2-3 minutes. Plate food, placing fillet on top green beans. Add juice from fresh lime if desired.

For Cajun Seasoning Blend, Combine below ingredients in a jar and shake mixture well.

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)

Cajun Scallops

1 Mar

Updated: 8/2/18

A taste of the sea! Try our Cajun Scallop recipe for dinner tonight!

• 1 Protein
• 1 Vegetable

• 1 portion Fresh Scallops
• ½ tsp. Dry Mustard
• ½ tsp. Pepper Flakes, to taste
• 2 Garlic Cloves, minced
• ¼ tsp. Pepper
• Juice of 1 Lemon
• ½ cup Water
• 1 cup Fresh Asparagus

Mix together lemon juice, dry mustard, pepper flakes, garlic, pepper & scallops. Fill a non-stick frying pan with ½ cup water and place in scallops. Cover with lid and cook on medium for 10 minutes, turning them once. Steam the asparagus for 5-10 minutes, depending on thickness, or until tender. When scallops are done, remove from the pan and place on a plate with asparagus. Spoon any remaining pan juices over the asparagus and scallops.

Twice Baked Stuffed Sweet Potato

28 Feb

Enjoy the beautiful afternoon! We have a filling dinner planned for you with our Twice Baked Stuffed Sweet Potato recipe! 

• 1 Fruit
• 1 Starch

• ½ medium Sweet Potato
• 1 small Apple, diced small
• Cinnamon, to taste
• Nutmeg, to taste

Bake sweet potato until tender. Cool slightly and then cut in half. Scoop pulp from each potato half leaving about a ¼” border so that the potato half can be filled. Mash sweet potato that you scooped out with a potato masher and add diced apples, cinnamon, and nutmeg. Mix well to combine. Scoop potato mixture evenly into potato shells. Bake in a 350-degree oven for 20 minutes or until heated through.

Fasting Diet May ‘Regenerate Diabetic Pancreas’

24 Feb

Recent US research, published in the journal Cell, indicates that pancreas (the organ that controls blood sugar levels) damaged from diabetes may be able to regenerate via a fasting diet.  The regeneration of the organ contributed to a reversal of diabetic symptoms in animal experiments.

During the research, mice were given a modified form of the “fasting-mimicking diet”.  The human equivalent of the diet would be five days on a low calorie (around 800 to 1,100), low protein, low carbohydrate meal plan, but with high unsaturated-fat.  The five days are followed by 25 days eating what they want.

During these animal experiments, the diet regenerated the beta cell (detects sugar in the blood and releases insulin when levels are too high) in the pancreas.

Dr Valter Longo, from the University of Southern California, said: “Our conclusion is that by pushing the mice into an extreme state and then bringing them back – by starving them and then feeding them again – the cells in the pancreas are triggered to use some kind of developmental reprogramming that rebuilds the part of the organ that’s no longer functioning.”

Researchers have indicated that these findings are “potentially very exciting”, as they are the beginning stages of finding a new treatment for the condition.  People are advised not to try this diet without medical advice.

Full Article Here: