Side Dish

Cucumber, Blackberry, Peach Salad

It's still National Peach Month!  We have the perfect cool, tart and sweet recipe for you! Image result for blackberry, peach

Cucumber, Blackberry, Peach Salad

Servings: 1.5 Vegetables 1.5 Fruits Freedom and Fast Track 2.0 Approved

Ingredients: 1 cup Mixed Greens 1/4 medium Cucumber, diced 1/2 small Peach, pitted and sliced 2/3 cup Blackberries

Preparation: Fill bowl with mixed greens.Top with peach, blackberries, cucumber. Drizzle with desired dressing (MWLC Raspberry Vinaigrette is recommended) and serve immediately.


Apple Cherry Coleslaw

Try our Apple and Cherry Coleslaw to celebrate National Rainier Cherry Day! Image result for rainier cherries

**MWLC Freedom Meal Plans ONLY**

Servings: 2 Vegetables 2 Fruits 1 Dairy


Salad Dressing: 1 Tbs. Apple Cider Vinegar 1 Tbs. Black Pepper 1 serving Non-Fat Greek Yogurt Almond Extract, to taste

Coleslaw: 1 cup shredded Cabbage 1/4 cup shredded Carrots 1 small, diced, Honey Crisp Apple 1/4 cup minced Onions 1 serving Fresh Cherries

Preparation: Mix your serving of yogurt and combine the almond extract to your taste. Add the black pepper and apple cider vinegar and mix them into the yogurt and almond combination. In your jumbo salad spinner, add cabbage, carrots, diced apples, minced onions, and fresh cherries. Lastly, pour your dressing over your salad mixture. Shake all ingredients together, serve and eat.

Charred Spiced Corn

Updated:  9/27/18

We couldn't resist sharing another tasty corn recipe for National Corn on the Cob Day 🌽- Charred Spiced Corn 🌽

Image result for corn cut

1 Starch

Suitable for Fast Track Patients

1 Ear of Corn
Unflavored Cooking Spray
Ground Paprika
Ground Turmeric

Place the corn in a frying pan on high heat, and allow the corn to char all the way around, turning every 3 - 4 minutes until the corn is tender and charred to your liking.

Spray with unflavored cooking spray, season with pepper, paprika and turmeric to taste. Roll the corn around to make sure it is evenly seasoned all over.

Cut corn off of the cob into a bowl.

1/4 cup = 1 Starch Serving.

Grilled Cilantro Lime Corn

It's National Corn on the Cob Day!  Try our easy Grilled Cilantro Lime Corn recipe!

Cilantro Lime Corn


1 Starch
Suitable for Fast Track patients

Image result for corn

1 Ear of Corn
Unflavored Cooking Spray
Smoked Paprika, to taste
1 Lime, cut into wedges
Handful of fresh Cilantro, chopped
Fresh Ground Black Pepper, to taste

Heat grill over high until hot. If you want a bit of a char on the corn, pull back a few of the husks on each ear of corn. Place the corn directly on the grill, cover, and grill for 15 to 20 minutes or until the husks are charred on all sides, rotating occasionally. Remove and let cool. Remove the husks from each ear of corn.

Spray unflavored cooking spray over each ear of corn. Place the corn on a serving platter, sprinkle with the smoked paprika, add fresh lime juice, sprinkle with cilantro, and season with and black pepper.

Cut corn off of the cob into a bowl. 1/4 cup = 1 Starch Serving.

Mixed Greens and Fruit Summer Salad

Try our Mixed Greens and Fruit Summer Salad - it's perfect for National Salad Month and National Strawberry Month!

Mixed Greens and Fruit Summer Salad

1 Protein
3 Vegetables
2 Fruits

2 cups Mixed Leafy Greens – Kale, Spinach, Romaine
1 small Apple, thinly sliced
2/3 cup fresh Blueberries and sliced Strawberries, mixed
1/2 small Tomato, sliced
1/4 medium Red Onion
Served with MWLC Raspberry Vinaigrette Salad Dressing
1 serving Grilled Chicken, if desired

Mix all ingredients. Chill in fridge (if desired). Enjoy!

Mexican Quinoa Salad

Updated: 9/27/18 Packed with flavor, this Mexican Quinoa Salad recipe is perfect for lunch!

Mexican Quinoa

Image result for corn quinoa Servings: 1 Vegetable 2 Starch Suitable for Fast Track patients

Ingredients: 1 tsp. fresh Garlic, minced 1/4 medium Jalapeno, finely chopped 1/4 cup Corn, cooked 1/4 cup Quinoa, cooked 1/2 small Tomato, chopped 1 tsp. Chili Powder 1 tsp. Cumin Ground Black Pepper, to taste Juice from 1 fresh Lime Fresh Cilantro, chopped, garnish

Preparation: Sauté the garlic and jalapeño using unflavored cooking spray in a pan for a few minutes. Mix with cooked quinoa, cooked corn, chili powder, and cumin. Stir. Top with chopped tomato and garnish with cilantro and lime juice.