Dips/Sauces

Cinco de Mayo Recipes

Cinco de Mayo is around the corner - celebrate with these fresh and healthy Salsa, Fiesta Fruit Salad and Jalapeno Popper recipes!  

Image result for cinco de mayo

Salsa

Servings:
2 Vegetables

Suitable for Fast Track patients

Ingredients:
1 1/2 serving Tomato
1/4 serving Pepper
1/4 serving Red Onion
1/4 cup Fresh Cilantro, chopped
1 tsp. Garlic, minced
1/2 serving Stevia
1/2 tsp. Fresh Lime Juice
Pepper to taste

Preparation:
Quarter, seed, and dice tomatoes, seed and chop peppers, chop onions. Combine tomatoes, peppers, onion, cilantro, and garlic in a bowl. Add Stevia, lime juice and pepper to taste.

Fiesta Fruit Salad

Mexican Fruit S.jpg

Servings:
2 Fruits
Suitable for Fast Track patients

Ingredients:
1/4 cup Cantaloupe, cubed
2/3 cup Pineapple, cubed
1/2 cup Watermelon, cubed
1 Tbs fresh Lemon Juice
1 Tbs fresh Lime Juice
Chili Lime Seasoning

Preparation:
On a plate place the cantaloupe, pineapple, and watermelon cubes together. Drizzle the lemon and lime juice over the top of the fruit. Sprinkle chili lime seasoning on top of fruit and juices to taste.

Jalapeno Poppers

Jalapeno Poppers.jpg

Servings:
0.5 Protein
1 Vegetable 0.5 Starch

Suitable for Fast Track patients

1 serving = 2 jalapeno boats

Ingredients:
At least 2 medium Jalapeno Peppers
1 serving Cottage Cheese
Stevia, to taste
1 piece Melba Toast

Preparation:
Mix serving of cottage cheese with Stevia, to create a "cream cheese" like taste. Create jalapeno "boats" by cutting jalapeno peppers in half lengthwise and removing seeds. Scoop cottage cheese mixture into jalapeno boats. Bake at 400 for about 20 minutes. Crumble Melba Toast on top of boats, if desired, during the last 10 minutes of baking.

Celery Carrot Dip

It's National Celery Month!  This creamy dip recipe is easy to prepare and easy to send for school snacks and lunches.

Celery Carrot Dip

Image result for celery carrot

Servings:
1 Protein
1 Vegetable
1 Nutrient

Ingredients:
1 Chicken Bouillon Nutritional Supplement
1/2 cup Celery, raw
1/4 cup Carrots, diced
1 serving Cottage Cheese
Garlic Powder, to taste
1 Scallion, finely minced

Preparation:
Puree all ingredients together in a blender until creamy. Serve with celery, broccoli, cauliflower, or carrots.

Make sure you count the vegetable servings that you dip with as extra vegetable servings.

National Chip and Dip Day

Image result for dips food

Today is National Chip and Dip Day!  Celebrate with Eggplant Dip, Durango Vegetable Dip, or Layered Taco Salad Dip!  Or try our Broccoli Dip or tasty Tzatziki Dip below!

Broccoli Dip

Broccoli Dip.jpg

Servings:
1 Vegetable
1 Dairy

Ingredients:
1 cup Broccoli
1 cup Plain, Low-Fat Yogurt
2 tsp. Dill Weed (dried or fresh)
Onion Powder and Garlic Powder to taste
Pinch of Cayenne and Smoked Paprika

Preparation:
Steam broccoli until tender and dice finely. Let broccoli cool and then mix with all other ingredients. Serve cold.

Tzatziki Dip

Servings:
2 Vegetables
1 Dairy

TzatzikiDip.jpg

Ingredients:
1/2 medium English cucumber, finely chopped
1 serving Non-Fat Greek Yogurt, plain
1 Tbsp. Lemon Juice, fresh
3/4 tsp. Garlic Cloves, minced
1/2 tsp. Dill Weed
1 tsp. Apple Cider Vinegar
1 tsp. Black Pepper
Lemon Zest, grated
1/4 cup Celery
2 1/2 medium Radishes
1/4 cup Carrots

Preparation:
In a medium mixing bowl, combine all ingredients, the yogurt, black pepper, finely chopped cucumber, apple cider vinegar, garlic cloves, dill weed, lemon juice, and lemon zest. Stir all ingredients together and refrigerate for 2-3 hours for flavor to develop. Use carrots, celery and radishes to dip with. Enjoy!

Red, White, and Blue Salsa

Updated: 6/19/18

Will you be going to a BBQ this weekend or throwing a Fourth of July party?  Our Red, White and Blue Salsa is the perfect patriotic appetizer for this holiday weekend! 🍎

4thofJulySalsa.jpg

Red, White and Blue Salsa

Servings:

1 Vegetable
2 Fruits

Suitable for Fast Track Patients

Ingredients:
2/3 cup fresh Blueberries
1/4 cup Strawberries, diced
1/2 small Apple, peeled and diced
1/4 cup chopped Cilantro
1/4 medium Red Onion, diced
1/4 medium Jalapeno pepper, diced
Juice from 1 fresh Lime

Preparation:
In a medium bowl, combine blueberries, strawberries, apple, red onion, jalapeno, and lime juice.  Stir until well combined.  Enjoy!

Strawberry Corn Salsa

TracySalsa1.jpg

Strawberry Corn Salsa

Ingredients:
3 Scallions, finely minced
1/4 cup of minced Herbs (half cilantro and parsley or all parsley, or basil)
Juice of 1 large Lime (about 2 Tbsp.)
2 Spicy Peppers, minced (jalapeños, habanero or your favorite)
1/4 cup of Extra Light Olive Oil
2 cups finely diced Strawberries
1 cup cooked Corn Kernels (use raw if you prefer, or use grilled/boiled corn)

Preparation:
In a medium bowl, add the scallions, herbs, lime and olive oil.  Mix them well and then add in the strawberries and corn.  Mix the salsa and serve with melba toast, or top it over your grilled goodies!

StrawCornSalsaFinal.jpg

Colorful and delicious!  Enjoy!

MWLC Mock Guacamole

Pinata.jpg

Your diet doesn't have to be a bust because you're hosting a party. This Mock Guacamole is the perfect dip to add to your Cinco de Mayo menu and keep you on track!

Mock Guacamole

Servings:
3 Vegetables

asparagus

Ingredients:
1 cup uncooked Asparagus, trimmed
1 Tbs. Fresh Lime Juice
1/4 cup Cilantro, coarsely chopped
1/4 medium onion chopped
1/4 medium Jalapeno Pepper, minced
1 small Tomato, chopped
1 medium Garlic Clove, minced
1/8 tsp. black pepper, to taste

Preparation:
Bring large pot of water to boil.  Add asparagus and cook until tender, about 10 minutes. Drain.  Place asparagus into food processor and puree until smooth.  Stir in remaining ingredients and serve.

Eggplant Dip

It's time to party for 'National Chip and Dip Day' and we have the perfect dip for you!  You won't be able to keep your hands off our Eggplant Dip once you make it! Recipe Makes 10 Servings! Great for a dish to pass at a party!

Eggplant Dip

Servings:

1 Vegetable

Ingredients:
2 Eggplants
1/4 cup fresh squeezed Lemon Juice
1/4 cup chopped fresh Mint, plus more for garnish
2 Tbsp. finely chopped Shallot
1 Tbsp. chopped fresh Thyme, plus more for garnish
1 Tbsp. chopped fresh Oregano, plus more for garnish
1 tsp. finely chopped Garlic
1/4 teaspoon freshly ground Black Pepper

Preparation:
Preheat grill to medium.  Pierce eggplants all over with a knife.  Place on the grill rack and roast, turning about every 5 minutes, until charred on all sides and completely soft and tender, 20 to 25 minutes total. (Alternatively, char the eggplants directly over a gas flame, turning every 5 minutes, then roast in a 425 °F oven until completely soft, 10 to 20 minutes.)  Let cool. 

Cut the eggplants in half and scoop out the flesh; finely chop with a knife or pulse in a food processor until almost smooth. Transfer the eggplant to a bowl and combine with lemon juice, mint, shallot, thyme, oregano, garlic, and pepper.  Transfer to a serving bowl and swirl the top with the back of a spoon.  Garnish with more mint, thyme and/or oregano.

Serving Size = 1/4 Cup.

Durango Vegetable Dip

Try out MWLC's Durango Vegetable Dip - delicious and healthy!

Durango Vegetable Dip

Servings:
1 Protein
1 Vegetables

Suitable for Fast Track Patients

DurangoVegDip.jpg

Ingredients:
1 serving Cottage Cheese
1/2 tsp. Onion Powder
1/2 tsp. Apple Cider Vinegar
1/4 tsp. Ground Cumin
1/2 serving Onion, minced
1/4 tsp. Garlic Powder
1/2 tsp. Chili Powder
1 1/2 tsp. Water

Preparation:
Blend all ingredients until smooth.  Use as a vegetable dip.

All About Pineapple

Updated: 1/31/19

If you're looking for a delicious treat for Summertime, grab a Pineapple!  Rough on the outside, and sweet on the inside, Pineapple is one deliciously powerful fruit.

Pineapple1

Pineapple1

3 Health Benefits of Pineapple:

1. Pineapples contain a large amount of Vitamin C, an essential vitamin that helps the body create and maintain connective tissue.

2. Pineapples are mostly water! Made up of over 80% water, munching on this fruit will help keep you properly hydrated during the Summer months. The water and fiber content in this fruit will also help you feel full and promote intestinal regularity.

3. Pineapple contains a significant amount of Bromelain, an enzyme that aids in digestion by breaking down protein. Studies on Bromelain have found that it is associated with several health benefits, including cancer prevention and improved immune function.

Quick Tips for Using Pineapple in Cooking:

1. Make a fresh salsa using your favorite spicy peppers and pineapple.

2. Add pineapple to kebabs made on the grill. Try grilling pineapple and watermelon on a skewer together, or adding pineapple to a skewer with chicken or shrimp.

3. Add fresh pineapple chunks to your favorite salad.

Pineapple2

Pineapple2

Try a Pineapple Recipe!

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.

Pineapple-Jalapeno Salsa

Servings:
1.5 Fruits
1 Vegetable

Ingredients:
1 1/2 servings Fresh Pineapple
1/2 serving Jalapeno Pepper
1/2 serving Red Onion
1/4 cup Fresh Cilantro, chopped
1 tsp. Garlic, minced
1/2 serving Stevia
1/2 tsp. Fresh Lime Juice
Pepper to taste

Preparation:
Dice/cube pineapple, seed and chop peppers, chop onion. Combine pineapple, peppers, onion, cilantro, and garlic in a bowl. Add Stevia, lime juice and pepper to taste. Serve chilled.

Garlic Sauce

Updated: 1/31/19

Try our tasty MWLC Garlic Sauce, perfect for steak, pork chops and hamburgers!

GarlicCloves

GarlicCloves

Garlic Sauce

Servings:

1 Vegetable

Suitable for Fast Track Patients

Ingredients:
2 Garlic Cloves
½ tsp. Dry Mustard
1 tsp. Paprika
¼ cup Apple Cider Vinegar
1 serving Tomato, pureed
1 tsp. Cajun Pepper

Preparation:
Blend all ingredients together for about 20 seconds. Serve as a sauce for steak or hamburgers.