Cauliflower Stuffing

21 Nov

Think you can only eat stuffing at Thanksgiving?  Try this twist on traditional stuffingCauliflower Stuffing makes a tasty side dish any time!

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Cauliflower Stuffing

Servings:
3 Vegetables
1 Nutrient
Suitable for Fast Track patients

Ingredients:
¼ medium onion, chopped
¼ cup carrots, peeled and chopped
¼ cup celery, chopped or thinly sliced
1 ½ cup cauliflower, chopped
¼ cup baby bella mushrooms, chopped
Freshly ground black pepper, to taste
¼ cup freshly chopped parsley
2 Tbsp. freshly chopped rosemary
1 Tbsp. freshly chopped sage (or 1 tsp. ground sage)
1 packet MWLC Chicken Bouillon
Unflavored cooking spray

Preparation:
Spray unflavored cooking spray in a large skillet. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes. Add cauliflower, mushrooms and season with pepper. Cook until tender, 8 to 10 minutes more.

Add parsley, rosemary, and sage and stir until combined. Make the MWLC Chicken bouillon per directions on the package and pour the broth over the vegetable mixture and cook until tender and liquid is absorbed, 10 minutes.

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Pomegranate Citrus Parfait

16 Nov

Enjoy this Pomegranate Citrus Parfait – just in time for National Pomegranate Month!

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Pomegranate Citrus Parfait

Servings:
2 Fruits
1 Dairy

Ingredients:
1 serving Plain, Low-Fat Yogurt
1/2 tsp. Vanilla Extract
1 small Orange, peeled and cubed or segmented
1/4 medium Grapefruit, peeled and cubed or segmented
1/4 small Pomegranate, seeded

Preparation:
In a bowl, whisk together the yogurt and vanilla extract. Assemble parfait – yogurt, fruit mix, yogurt, fruit mix

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Quinoa Curry Bowl

12 Nov

Need a Curry recipe idea for Vegan Month?  Try our Quinoa Curry Bowl!

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Quinoa Curry Bowl

Servings:
2 Vegetables
1 Starch

Ingredients:
¼ cup cooked Unflavored Quinoa, prepared with Curry Powder, to taste
½ cup Broccoli
¼ cup Carrots
¼ Red Pepper, sliced thin
¼ Onion, sliced thin
2 Garlic Cloves, minced
½ tsp. Fresh Ginger, minced

Preparation:
Stir the quinoa, onion, and curry powder together with 1½ cups of water in a medium saucepan, bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.

While the quinoa is cooking, place the vegetables into a skillet on medium-low heat, add a little water, and cover until the vegetables soften. Stir occasionally. While the vegetables are warming, mince the garlic and ginger.

When the vegetables are tender (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and curry powder, cook 1 to 2 more minutes. Remove the pan from the heat. Stir the quinoa into the vegetables.

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Brown Rice Salad

8 Nov

November is Vegan Month and we have the perfect recipe for you!

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Brown Rice Salad

Servings:
2 Vegetables
1 Starch
Suitable for Fast Track patients

Ingredients:
¼ cup prepared Long Grain Brown Rice
½ cup Zucchini, finely chopped
¼ medium Cucumber, finely chopped
½ small Tomato, finely chopped
3 Green Onions (white and light green parts), finely chopped
¼ cup Fresh Cilantro Leaves
1 Tbs. Fresh Lemon Juice
Freshly Ground Black Pepper, to taste

Preparation:
Transfer the rice to a large bowl, and let it cool for a few minutes until it is no longer steaming. Add the zucchini, cucumber, tomato, green onion, cilantro, lemon juice, pepper. Mix well. Cover and chill, or let stand at room temperature for 30 minutes, to allow the flavors to meld.

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Zucchini and Peppers

4 Nov

National Pepper Month is here!  Need a quick and easy side dish?  Look no further!

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Zucchini and Peppers

Servings:
3 Vegetables
Suitable for Fast Track patients

Ingredients:
1 serving Zucchini, cut into 1/4 inch slices
1 serving Green Pepper, chopped
1 Garlic Clove, crushed
1 Tbs. I Can’t Believe It’s Not Butter
1 serving Tomato, cut into wedges
1/8 tsp. Pepper

Preparation:
Cook vegetables (except tomato) in butter, garlic, and pepper. Cover and cook 5 minutes. Add tomato, cook about 3 minutes until all is heated.

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Pepper & Orange Spinach Salad

25 Oct

Spinach Lover’s Month isn’t just for Popeye!  Spinach is  an excellent source of vitamin K, vitamin A,vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2.

Image result for orange spinach

Pepper & Orange Spinach Salad 🥬🍊🥗

Servings:
2 Vegetables
1 Fruit

Ingredients:
2 cups fresh Spinach
2 cups Boston Lettuce
1/4 medium Red Onion
1/2 medium Green Bell Pepper, slices
2 small Oranges
Mrs. Dash Table Blend to taste

Preparation:
Prepare pepper and peel/section the orange. Toss lettuce and spinach together.
Arrange pepper slices, orange sections and onion rings on top of the lettuce. Add MWLC salad dressing and Mrs. Dash to taste and serve.

Recipe Makes 2 Servings.

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Sweet Potato Bake

22 Oct

It’s National Vegetarian Month!  Our healthy Sweet Potato Bake is filled with veggies, fruit and natural flavor 🍠🥕🍎🍄

Image result for sweet potato brussel sprouts raw

Sweet Potato Bake

Servings:
3 Vegetables
1 Fruit
1 Starch
Suitable for Fast Track patients

Ingredients:
1/2 medium Sweet Potato, peeled and cubed
1/2 cup Brussels Sprouts, halved or quartered
1/2 cup Carrots, chopped
1/2 cup Celery, chopped
1/2 cup Mushrooms, sliced
1/4 medium Yellow Onion, chopped
2 cloves Garlic, minced
1 small Apple, cored and diced
1 tsp. fresh Thyme (1/2 tsp. dried)
1 tsp. fresh Rosemary or Sage (1/2 tsp. dried)
1/2 tsp. Chili Powder
Unflavored Cooking Spray

Preparation:
Preheat oven to 375 degrees. Combine all of the ingredients in a large bowl. Spray with unflavored cooking spray and toss together. Transfer onto a baking dish and cover with foil. Bake for 40 minutes. Remove foil, toss then bake for an additional 15-20 minutes or until sweet potatoes are cooked through and tender. Remove from oven and serve.

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Brussels Sprout Slaw

12 Oct

October is Vegetarian Month – what is your favorite Vegetarian recipe?  We are fans of our Brussels Sprout Slaw!  Give it a try and let us know what you think!

Image result for brussels sprouts shredded

Brussels Sprout Slaw

Servings:
1 Vegetable
1 Dairy

Ingredients:
1 cup Brussels Sprouts, finely shredded in a food processor
1 serving Plain, Low-Fat Yogurt
1 tsp. finely grated Lemon Zest
1 Tbsp. fresh Lemon Juice
1 tsp. fresh Chives, chopped
1 tsp. fresh Dill, chopped
Ground Black Pepper, to taste

Preparation:
In a bowl, whisk together yogurt, lemon zest, lemon juice, chives and dill and season with pepper. Add the Brussels sprouts and toss to coat evenly. Refrigerate and serve.

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Pineapple and Shrimp Lettuce Cups

5 Oct

Pineapple and Shrimp Lettuce Cups – a great appetizer idea or snack! Yum yum YUM!

Pineapple and Shrimp Lettuce Cups 🍍🍤🥬🌶

Servings:
1 Protein
1.5 Vegetables
1 Fruit
Suitable for Fast Track patients

Ingredients:
1 serving fresh peeled, deveined, cooked Shrimp
2/3 cup chopped fresh Pineapple
1/4 medium chopped Red Hot Pepper, de-seeded
1/4 medium chopped Cucumber
Fresh Cilantro
Ground Black Pepper
1 cup Lettuce, leaves separated

Preparation:
Coarsely chop shrimp. In a bowl stir together shrimp, pineapple, pepper, cucumber, and cilantro. Season to taste with black pepper. To serve, spoon shrimp mixture into lettuce leaves.

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Waldorf Salad

1 Oct

October is National Apple Month!  Give MWLC’s Waldorf Salad a try! 🍎🍏

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Waldorf Salad 🍎🍏🍇🐔🥗

Servings:
1 Protein
1 Vegetable
2 Fruits
1 Starch
1 Supplement

Ingredients:
1 small Apple, diced
14 Grapes, halved
1 cup Celery, chopped
1 serving Chicken Breast, cooked and cubed
1 Vanilla Pudding Shake Supplement, prepared as a pudding
1 serving Diet Snack Cracker, crushed

Preparation:
Mix all ingredients in small bowl (except for diet snack cracker) and chill for about 1 hour. Just before serving, stir in about half of diet snack cracker and sprinkle the rest on top.

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