Super Bowl Bites

29 Jan

The Big Game is approaching soon and you’ll definitely want to bring a healthy snack to pass or nosh on at home. Need some recipe ideas? Try our tasty Garlic Pork Loin (Pressure Cooker), Pineapple and Shrimp Lettuce Cups, Crockpot Shredded Chicken Chili, Mild Pomegranate Salsa, Cheesy Cauliflower Soup or visit our MWLC recipes page http://patients.mwlc.com/Recipe.php

Cottage Cheese Stuffed Cucumbers

Servings:
1 Protein
2 Vegetables
Suitable for Fast Track patients

Ingredients:
1/2 medium Cucumber
1 small Tomato, diced
1 serving 1% Low-Fat Cottage Cheese
2 sprigs Basil
Black Pepper, to taste

Preparation:
Thoroughly rinse the small tomato and the half of a medium cucumber. Cut the cucumber down the middle into halves. Dice the small tomato. Fill each cucumber halve with cottage cheese, then gently spread the diced tomatoes over top of the cottage cheese. Rinse the basil, shake dry, pluck leaves and cut the basil into fine strips. Place the basil over top of the stuffed cucumbers and sprinkle with black pepper to taste. Enjoy!

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Greek Goddess Vegetable Dip

19 Jan

Go green with our fresh Greek Goddess Vegetable Dip! Great for parties or snacking anytime!

Greek Goddess Vegetable Dip

Image result for green goddess dressing

Servings:
2 Vegetables
1 Dairy

Ingredients:
½ tbs Fresh Tarragon, chopped
1 Garlic Clove
2 tbs Carrots, minced
2 tbs Red Bell Pepper, minced
1 serving Greek Non-Fat Yogurt
¼ cup Fresh Lemon Juice, Squeezed
1 tsp Black Pepper, ground
2 ½ Radishes, minced
¼ cup Celery, minced
1/3 cup Fresh Chives, chopped
1 oz Apple Cider Vinegar
¼ Fresh Parsley, chopped

Vegetables for Dipping:
½ cup Celery Stalks, chunked
¼ cup Baby Carrots, whole

Preparation:
Combine Tarragon, Chives, Garlic Clove, and Parsley into a food processor. Blend until they are finely chopped. Add all of the rest of the ingredients into the food processor and puree until creamy and smooth. Spoon the dip into a dish. Refrigerate for 15 minutes. Once chilled, use the chunked celery and whole baby carrots to dip with.

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Mexican Dip

18 Jan
Everyday is a great day for Mexican Dip! Mexican Dip Servings:1 Nutrient1 Snack Ingredients:1 serving Cottage Cheese1 MWLC Vegetarian Sloppy Joe Nutrient, prepared1 bag MWLC Cheddar Double Bites½ tsp. Cayenne Pepper Preparation:Mix all ingredients and heat for 10-15 minutes or ... Read more »

Ranch Dip

17 Jan

This cool Ranch Dip is easy to make at home. Let us know what you think!

Ranch Dip

Servings:
1 Dairy

Ingredients:
1 serving Plain Greek Yogurt
1/2 tsp. Garlic Powder
1/4 tsp. Onion Powder
1/2 tsp. Dried Dill
Dash of Cayenne Pepper
Fresh Chives, chopped for garnish

Preparation:
In a bowl, stir together all of the ingredients. Garnish with fresh chives and serve. Keeps for 3-5 days in a sealed container.

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Mild Pomegranate Salsa

20 Nov

Need another Pomegranate recipe in your life?  How about a Winter Salsa?  Why not?  Enjoy salsa all year round with our Mild Pomegranate Salsa recipe!

Image result for pomegranate salsa

Mild Pomegranate Salsa 

Servings:
2.5 Vegetables
1 Fruit
Suitable for Fast Track patients

Ingredients:
½ small Pomegranate, save Arils only
½ medium Cucumber, diced
¼ medium Green Pepper, diced
1/3 cup Cilantro, finely diced
¼ medium Red Onion, diced
½ Lime, freshly squeezed
¼ Jalapeño, minced

Preparation:
Take all ingredients once prepared and mix them together. Refrigerate or enjoy at room temperature. You can use this delicious salsa to spread over top of chicken, pork, beef, or use as a dressing for over top of a fresh salad.

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Cinco de Mayo Recipes

2 May

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 patientsSuitable 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 pepppers, chop onions. Combine tomatoes, peppers, onion, cilantro, and garlic in a bowl. Add Stevia, lime juice and pepper to taste.

Fiesta Fruit Salad

Servings:
2 Fruits
Suitable for Fast Track patientsSuitable 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. Lastly, over top of everything, sprinkle chili lime seasoning to taste.

Jalapeno Poppers

1 serving = 2 jalapeno boats

Servings:
0.5 Protein
1 Vegetable
0.5 Starch
Suitable for Fast Track patientsSuitable for Fast Track Patients

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.

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Celery Carrot Dip

24 Apr

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

Image result for celery carrot

Celery Carrot Dip

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.

 

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National Chip and Dip Day

23 Mar

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!

Image result for dips food

Broccoli Dip

Servings:
1 Vegetable
1 Dairy

Ingredients:
1 cup Broccoli
1 cup Plain, Low-Fat Yogurt
2 tsp. Dried Dill
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

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!

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Red, White, and Blue Salsa

30 Jun

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! 🍎

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!

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Strawberry Corn Salsa

30 May

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!

Colorful and delicious!  Enjoy!

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