Have a festive holiday with Medical Weight Loss Clinic healthy food swaps
Medical Weight Loss Clinic helps patients navigate the holidays to start the new year on a healthier path.
The holidays are here and with them comes the temptation of sugary-sweet treats, warm-baked desserts and the very real risk of over-indulging.
Find some holiday food swaps and healthy ingredients to make this the best season ever.
Abby Pignatelli, a consultant at the Saginaw location of Medical Weight Loss Clinic, encourages patients to stay on their healthy program. The holidays are no exception.
“People walk into Medical Weight Loss Clinic for a reason,” she says. “Especially during the holidays when there’s a ton of food and desserts around, giving our patients options is important. No one should miss out on holiday fun, or food!”
Abby often suggests patients check out the Medical Weight Loss Clinic website for food inspiration. Holiday recipes can also be found there.
“They can be a huge help,” she says.
This season, the Medical Weight Loss Clinic Holiday Cookbook is back. It is a special collection of recipes that anyone can access and try this season. There’s another good reason to do so. For each download, Medical Weight Loss Clinic will donate $1 to Gleaners Community Food Bank.
Whether you’re looking for recipes or adapting traditional holiday foods at home, what you make these dishes with makes a difference. When it comes to some of the best ingredients to keep around, Abby says low sodium seasonings top her list. Look for brands like McCormick, Kinders and Tony Chachere’s – to add a kick to your holiday meal without adding too much salt.
She’s also a fan of adding in 1 percent cottage cheese to recipes that call for a creamy flavor or thicker consistency. This has an added bonus of protein, too.
“I always recommend mixing 1 percent cottage cheese with the Medical Weight Loss Clinic Cheesecake supplement for some extra protein,” Abby says. “It makes a great dessert option. There’s no missing out on the dessert fun.”
Headed to a party – or planning one at home?
Abby has a recipe for that. She makes a festive Apple Cinnamon Dip. It’s simply a blend of one Medical Weight Loss Clinic Cheesecake Nutritional Supplement with one Cinnamon Swirl Pudding Shake Nutritional Supplement and a dash of cinnamon. Mix it all together and dip in slices from one small apple to enjoy.
“It’s important to stay on program, even more so during the holidays,” Abby says. “We are here to help hold you accountable.”
Who is ready to lose, rather than gain weight this season? Sign up for a free consultation today at mwlc.com.
Ask a Doctor: How does metabolism change as we age
Medical Weight Loss Clinic Medical Director Dr. David Rabens knows what it takes to maintain a healthy weight – at any age.
If you swear it was easier to lose weight in your 20s than it is now, you’re not imagining it. Thanks to changes in our metabolism and decreased activity as we age, it becomes easier to gain weight and more challenging to drop it.
We asked Medical Weight Loss Clinic Medical Director Dr. David Rabens about what happens with our metabolism as we get older.
Resistance training is a key to getting and staying fit, at any age.
“The changes that occur involve our food intake, our energy expenditure, our lean body muscle mass, our healthy subcutaneous fat stores and our visceral fat stores,” Dr. Rabens says. “As we age, it gets harder to lose weight because of the metabolic changes that take place in our bodies, the energy consumption and expenditure.”
He explains that, as we age, adipose tissue — known as body fat — increases, lean muscle mass decreases and we typically eat more food and exercise less. Hormone levels change. The power house of our cells, the mitochondria, do not function as well. This can all contribute to difficulty losing weight.
Dr. Rabens says it’s possible to overcome these changes, lose weight and encourage longevity. It takes caloric restriction and exercise.
“It has been shown that caloric restriction does improve longevity,” he says. “The mainstay of weight loss is caloric restriction and exercise. What most people fail to realize is that our energy expenditure is constantly changing. It lowers with age starting in your 30s and progressively decreases in your 60s. This means you burn fewer calories.”
Dr. Rabens says most patients are surprised to learn that when you lose weight, you also burn fewer calories.
“If you then stop limiting your caloric intake, you are consuming more calories than you burn. You will gain your weight back unless you increase your energy expenditure,” he says.
This means it’s important to exercise to maintain weight loss and overall health.
“Resistance (strength) training is required to maintain weight loss,” Rabens says. “Ideally, one should start exercising when they start their weight loss program. It should be gradually built up to at least five days a week, but better if it is daily. Resistance training burns fat calories more efficiently than other exercise and also helps maintain or build muscle mass. Muscle mass - as well as fat mass - decreases with weight loss.”
Dr. Rabens says it’s important to counteract the muscle loss that accompanies weight loss because, as people hit their 40s, metabolic changes cause an increase in fat mass and weight, with a decrease in muscle mass. In addition to strength training, he recommends upping your protein intake, including leucine, an important amino acid that helps maintain muscle mass.
As we age, visceral fat mass — the belly fat deep in your abdomen that wraps around your organs — increases. Too much visceral fat increases your risk of diabetes, stroke and heart disease. In addition, Dr. Rabens says, there can be fat infiltrating into the muscle, which may alter strength.
“If you are not exercising regularly by the time your diet program is over, you are playing ‘catch up,’ in maintaining your weight loss,” he says.
For a customized program to achieve your weight loss goals no matter your age, schedule a free consultation at MWLC.com. Our experienced, dedicated staff at clinic locations throughout Michigan and Ohio is ready to offer guidance and support for your personal goals.
Zesty Lemon Pork Chop
Pork - it’s what’s for dinner! Fire up that grill or broiler. Super easy and full of flavor!
Zesty Lemon Pork Chop
Servings:
1 Protein
Suitable for all FastTrack meal plans
Ingredients:
1 portion of Pork Chop
1 Garlic clove (minced)
¼ tsp. Ground Pepper
¼ tsp. Paprika
¼ tsp. Dried Oregano
¼ tsp. Dried Thyme
¼ tsp. Rosemary (crushed, dried)
½ fresh Lemon
1 Tbsp Leaf Parsley (finely chopped)
Preparation:
Trim any fat from the pork chops. Place the pork chops in a large bowl. In a small bowl, mix together the pepper, paprika, oregano, thyme and ½ the parsley.
Sprinkle the herb mixture over the pork chops add the minced garlic, and turn to coat. Squeeze juice from the ½ lemon over the pork chops. Let set for 15 minutes to marinate.
Preheat the broiler, line a baking sheet with foil and lightly coat with unflavored cooking spray. Place the pork chops on the baking sheet and broil the pork chops until just cooked through, about 4 to 5 minutes per side.
Sprinkle the pork chops with the remainder of the parsley.
Seasoning Blends: All Purpose and Spicy Seasoning
Creating your own spice blends is a great way to keep salt at bay and please some of the more picky palates.
Updated: 12/9/24
Making your own seasonings is an easy way to satisfy your tastebuds! Sprinkle these seasonings on vegetables or lean meats for instant flavor!
All Purpose Seasoning
Servings: Suitable for all Freedom and Fast Track meal plans
Ingredients:
3 Tbs. Onion Powder
1 Tbs. Garlic Powder
1 Tbs. Paprika
1 tsp. Dry Basil
1/2 tsp. Freshly Ground Black Pepper
1/2 tsp. Celery Seed
1 tsp. Ground Coriander
1 dash Nutmeg
Preparation: Combine all ingredients well in a small jar with a shaker top. Sprinkle on anything you desire.
🌶 Spicy Seasoning Blend 🌶
Servings: Suitable for all Freedom and FastTrack meal plans
Ingredients:
3 Tbsp Celery Seed
1 Tbsp Onion Powder
1 tsp. Garlic Powder
2 Tbsp Crushed Oregano
1 Tbsp Crushed Thyme
1 ½ tsp. Ground Bay Leaf
1 ½ tsp. Black Pepper
1 ½ tsp. Ground Cloves
Preparation: Combine all ingredients in a jar and shake mixture well. Yields about 1/2 cup.
Stuffed Pepper Soup
Use Beef, Turkey, or Venison with your favorite peppers!
Stuffed Pepper Soup
Servings:
1 Protein
2 Vegetables
1 Starch
1 Nutritional Supplement
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 serving lean Ground Beef or Turkey
½ cup Brown Rice, cooked
¼ Green or Red Bell Pepper, chopped
¼ medium Onion, diced
1 clove fresh Garlic, chopped
1 MWLC Cream of Tomato Soup, prepared
Dash of Marjoram
Unflavored Non-Stick Cooking Spray
Preparation:
Sautee garlic, onion and peppers in a sauce pan sprayed with unflavored non-stick cooking spray. Cook until garlic and vegetables are softened. Add ground beef or turkey and cook through. Stir in the prepared cream of tomato soup, brown rice, and marjoram. Serve while hot.
Pomegranate Tabbouli
Perfect side dish for the holidays!
Pomegranate Tabbouli
Servings:
1 Fruit
1 Starch
Suitable for all Freedom and FastTrack meal plans
Ingredients:
½ cup Couscous, cooked
Juice from a fresh Lemon
1 cup Parsley, finely chopped
1 Tbsp fresh Mint, finely chopped
½ small Pomegranate, seeded
Preparation:
Combine all ingredients and chill for 15-20 minutes.
Broiled White Sea Bass
Searching for a quick and easy fish recipe? It doesn’t get much easier than this!
Updated: 10/31/22
Searching for a quick and easy fish recipe? It doesn’t get much easier than this!
Broiled White Sea Bass
Servings:
1 Protein
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 serving White Sea Bass fillet
1 tsp Garlic, minced
¼ tsp Salt-Free Herb Seasoning Blend of choice
Lemon wedges
Ground Black Pepper, to taste
Preparation:
Heat the broiler (grill). Position the rack 4 inches from the heat source. Lightly spray a baking pan with cooking spray. Place the fillet in the pan.
Sprinkle the lemon juice, garlic, herbs and pepper over the fillet. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 8 to 10 minutes. Serve immediately.
Crispy Seasoned Chicken Tenders
Craving Chicken Tenders? So are we! Freedom plan friendly and kid approved!
Updated: 8/31/23
Craving Chicken Tenders? So are we! Freedom plan friendly and kid approved!
Crispy Seasoned Chicken Tenders
Servings:
1 Protein
1 Treat
Suitable for all Freedom meal plans only
Ingredients:
1 serving Chicken Breast, Boneless and Skinless, cut into strips
1 package Tasty Bites (flavor of your choice)
¼ tsp Basil
¼ tsp Garlic Powder
¼ tsp Onion Powder
¼ tsp Oregano
¼ tsp Paprika
Unflavored Non-Stick Cooking Spray
Dash of Cayenne Pepper (if you prefer spicy)
Preparation:
Preheat oven to 400 degrees.
Crush Tasty Bites in a plastic bag to make crumbs. Add spices and shake well. Add a few strips of chicken to the bag and shake, coating with the seasoned crumb mixture and remove, placing on a baking sheet sprayed with unflavored non-stick cooking spray. Repeat until all chicken is coated and placed on the baking sheet. Bake for 12-15 minutes or until chicken is cooked to 165 degrees. Serve with any MWLC approved dressing or try our Ranch Dip recipe!
Apple Crisp
Although Fall is around the corner, you can enjoy this Apple Crisp recipe any time!
Updated: 10/12/22
Although Fall is around the corner, you can enjoy this Apple Crisp any time!
Apple Crisp
Servings:
2 Nutritional Supplements
1 Fruit
Suitable for Freedom meal plans only
Ingredients:
Bottom Layer – Oatmeal Crust
½ package of MWLC Oatmeal with Apples and Cinnamon Nutritional Supplement
1 tsp Splenda Brown Sugar
Unflavored Non-Stick Cooking Spray
Middle Layer - Apples
1 small Apple (peeled, cored and diced)
2 Tbsp Water
½ tsp Vanilla Extract
Cinnamon, to taste
Top Layer – Pudding
1 package MWLC Vanilla Pudding/Shake Nutritional Supplement
½ package of MWLC Oatmeal with Apples and Cinnamon Nutritional Supplement
4 oz. Water
Preparation:
Bottom Layer – Oatmeal Crust: Spray the bottom of a glass pan with unflavored non-stick cooking spray. Mix together ½ package of Oatmeal Nutritional Supplement with Splenda Brown Sugar and line bottom of glass pan.
Middle Layer - Apples: Microwave apple, water, cinnamon, and extract mixture until soft and tender. Pour heated contents on top of oatmeal crust.
Top Layer – Pudding: Mix the Vanilla Pudding Nutritional Supplement, Oatmeal Nutritional, Supplement and 4 oz of water together. Spread over top of the middle apple layer and serve.
Chipotle Lime Roasted Cauliflower
Chipotle Lime Roasted Cauliflower - the perfect side dish or snack!
Chipotle Lime Roasted Cauliflower
Servings:
2 Vegetables
Suitable for all Freedom and FastTrack meal plans
Ingredients:
2 cups Cauliflower, raw
½-1 Tbsp Chipotle Chili Pepper, ground (based on your preference)
1 fresh Lime, juiced
½ tsp Garlic Powder
Unflavored non-stick cooking spray
Preparation:
Cut the 2 cups of cauliflower into small bite size pieces. Next, in a small bowl, mix together the lime juice and Chipotle. Place the cauliflower into the bowl and mix all ingredients together.
Place the mixture in a baking dish sprayed with unflavored cooking spray. Slowly roast the cauliflower in the oven until it is cooked to your preference. Roasted cauliflower is usually best when it is slightly crisp on the outside and soft on the inside. Let cool and enjoy!
Apple Pie Pancakes
Apple Pie Pancakes - is it for brunch or dessert? It’s not just for breakfast anymore!
Updated: 11/18/24
Start your day off right with Apple Pie Pancakes!
Apple Pie Pancakes
Servings:
1 Fruit
1 Nutritional Supplement
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 MWLC Pancake Nutritional Supplement
1 small Apple (peeled and thinly sliced)
I Can’t Believe It’s Not Butter Spray
1 packet Brown Sugar Splenda
1 packet Splenda or any sugar substitute
½ tsp. Lemon Zest (grated)
½ tsp. Cinnamon
½ tsp. Vanilla Extract
Preparation:
Spray bottom of a skillet with 5 sprays of I Can’t Believe It’s Not Butter spray, stir in the sliced apples stirring occasionally and cook for 5 minutes or until tender. Mix in Brown Sugar Splenda, lemon zest and cinnamon. Turn off heat leave skillet on burner.
Mix MWLC Pancake Nutritional Supplement with 1.7 ounces of water stirring until batter consistency. Stir in packet of Splenda, vanilla and nutmeg. Preheat oven to 400. Transfer apple mixture into an 8” nonstick round cake pan, pour the pancake batter over the apples. Do not stir.
Bake for 15-20 minutes or until toothpick inserted in the middle comes out clean. Let cool for 5 minutes. Enjoy!
Baked Meatballs
So easy to make and they are the perfect appetizer to bring to a party!
Updated: 3/17/22
So easy to make and they are the perfect appetizer to bring to a party!
Baked Meatballs
Servings:
1 Protein
0.5 Vegetable
1 Snack
Suitable for all Freedom meal plans only
Ingredients:
1 serving Ground Turkey, extra lean (or Ground Sirloin)
1 tsp. Garlic Powder
¼ medium White Onion, diced
1 tsp. Ground Black Pepper
Chopped Parsley, as desired
¼ tsp. fresh Basil
1 bag MWLC Pizza or Cheddar Cheese Bites
Unflavored Cooking Spray
Preparation:
Preheat oven to 350 degrees Fahrenheit.
Crunch up the snack bag of snack bites, then in a medium mixing bowl combine all ingredients and gently mix together. Add the ground turkey mixture, ball and roll one inch meatballs. Place the meatballs on a baking tray coated with unflavored cooking spray.
Bake the meatballs for 26-28 minutes. Once time is up, let the meatballs sit for a few minutes and serve while warm.
Commit to self-care with Medical Weight Loss Clinic this holiday season
The holidays can make it harder to stick with a healthy program. That’s why it’s so important to seek support at Medical Weight Loss Clinic. It’s a form of self-care.
At Medical Weight Loss Clinic, our expert staff know that starting a customized health program is about so much more than a number on a scale. Weight Loss Consultants Kari Kerzka and Noor Alhmadawi, who work at our Dearborn location, consider committing to the program an important act of self-care.
“It is a declaration that your health, well-being and happiness matter,” Kari says.
Kari Kerzka and Noor Alhmadawi, medical consultants with Medical Weight Loss Clinic, are helping our patients get ready for the holiday season.
When a patient steps into Medical Weight Loss Clinic, Noor sees it as an investment in a better future.
“Self-care is about taking the time to invest in activities that bring you closer to your best self,” she adds. “Every personalized session with a weight consultant, every meal plan crafted for your unique needs and every pound lost is a step towards a healthier, happier version of yourself.”
That doesn’t stop when the holiday season arrives.
This is a time known for its temptations — delicious treats, festive gatherings and, often, an upheaval of routine. Don’t let those healthy habits slip. Seek out or rely on our supportive and knowledgeable staff at Medical Weight Loss Clinic.
As Kari says, “self-care doesn’t take a vacation.”
Our health needs remain the same. By sticking to personalized goals, our patients choose to start off the new year strong.
This season, Kari and Noor remind their patients to:
· Plan ahead before attending holiday parties.
· Keep an eye out for healthier versions of favorite dishes.
· Practice mindful eating.
· Find ways to stay active – like taking a brisk winter walk after a meal.
“Most importantly, give yourself grace,” says Noor. “Enjoy the holiday season without compromising your commitment to your health.”
Our patients see proof at doctor visits and in test results as they move closer to their health goals. They learn how to manage or even prevent chronic diseases. Patients reduce their risk of diabetes and hypertension and they find more energy to do the things they love.
The self-care benefits at Medical Weight Loss Clinic are mental, as well as physical.
“Losing weight can enhance your self-esteem, improve your mood and boost overall mental clarity,” Noor says. “It reduces the burden of depression and anxiety, which often accompany a poor body image or health concerns. As patients progress, they gain a sense of accomplishment and confidence.”
Remember - real, sustainable weight loss is about making lifestyle changes that honor both body and health. Self-care reminds us we are worth the effort, and our health is worth the investment.
That rings true every day of the year.
If you’re ready to make a move toward a healthier future, reach out for a free consultation at mwlc.com
Pumpkin Roll
Calling all Pumpkin lovers! Have you tried our Pumpkin Roll yet?
Updated: 3/18/22
Pumpkin Roll
Servings:
2 Nutritional Supplements
Suitable for all Freedom (2 Nutritional Supplements) and FastTrack (1 Nutritional Supplement/1 Other meal plans
Ingredients:
1 MWLC Vanilla Pudding Shake Nutritional Supplement
1 MWLC Pancake Nutritional Supplement
1½ tsp. Pumpkin Pie Spice (Cinnamon, Nutmeg, Ginger, Allspice, Clove)
1 packet Splenda Brown Sugar
Preparation:
In a small mixing bowl, prepare the Vanilla Nutritional Supplement into a pudding and add 1/2 tsp Pumpkin Pie Spice, as per directions on the packet. Place the pudding to the side, or if you like cold pudding, refrigerate.
Next, per the directions, make the batter of the Pancake Nutritional Supplement. Stir the remaining 1 tsp. pumpkin pie spice and brown sugar into the pancake batter before cooking.
In a medium skillet, on low heat, use the pancake batter to create one big pancake, spread the batter thinly into the skillet, like a tortilla shell. Flip the pancake once the top starts to form bubbles.
Once the pancake is cooked on both sides, place it on a large plate, spread the Pumpkin Pie pudding over top of the entire pancake and roll the pancake up. Cut the rolled up pancake into sections, then serve.
Stuffed Venison Mushrooms
Not sure what to do with the Venison in your freezer? Give our Stuffed Venison Mushrooms a try!
Updated: 11/18/24
Venison recipe request!
Stuffed Venison Mushrooms
Servings:
1 Protein
2 Vegetables
1 Starch
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 serving Venison, ground
1 cup Portabella Mushrooms, stems removed
¼ medium Red Pepper, diced
¼ medium Yellow Onion, diced
¼ cup Wild Rice, cooked
½ Tbsp Parsley, chopped
Garlic Powder, to taste
Black Pepper, to taste
Preparation:
Preheat oven to 400. Line a baking sheet with parchment paper. In a skillet, spray unflavored cooking spray and cook red pepper, onion, and ground venison until vegetables are tender and the venison is cooked completely. Drain.
Transfer mixture to a bowl and add cooked rice, garlic powder and pepper, mix well. Place mushrooms on pan and fill with venison mixture. Bake for 20-25 minutes or until mushrooms are tender. Garnish with parsley.
Thanksgiving Side Recipes
We have 15 modified recipe ideas for side dishes, soups, salads and snacks - perfect for your Thanksgiving feast!
We have 15 modified recipe ideas for side dishes, soups, salads and snacks - perfect for your Thanksgiving feast!
Thanksgiving Dessert Recipes
We have 10 dessert recipe ideas for your Thanksgiving feast - sweet, tart, spicy and creamy - and they have all been modified for our meal plans. Enjoy!
Updated: 11/18/24
We have 10 dessert recipe ideas for your Thanksgiving feast - sweet, tart, fruity, spicy and creamy - and they have all been modified for our meal plans. Enjoy!
Favorite Fall Vegetables
Added to soups, stews or simply roasted in the oven, these vegetables are plentiful all season during the fall.
Added to soups, stews or simply roasted in the oven, these vegetables are plentiful all season during the fall.
BROCCOLI
Like other cruciferous vegetables that are so readily available and abundant that they seem seasonless, broccoli grows best in cool temperatures, which helps keep it tender and sweet. It also prevents the stalks from flowering. Broccoli is delicious in so many dishes; it also makes for flavorful pureed soup.
How to select: Pick broccoli heads with hard, firm stems, tight florets, and no yellowing anywhere. The cut end of the stem should look fresh, not dried out.
How to store: Refrigerate whole broccoli heads immediately and use within three to five days or cut the heads into florets so they’re ready to use and store in a paper towel-lined container for up to three days.
Try this recipe: Mushroom Beef and Broccoli or Cream of Chicken Broccoli Soup
BRUSSELS SPROUTS
Now available all year-round, Brussels Sprouts used to be a fall and winter delicacy. The key to keeping them delicious (and winning over Brussels Sprouts haters) is not to overcook them, which brings out their cabbage-y side. Roasting is a good way to do that, and roasted Brussels sprouts can even be used as a pizza topping! Serve them up with roasted Sweet Potatoes and fresh herbs for a flavorful side dish.
How to select: Brussels Sprouts are sold loose, bagged, and still on the stalk. Select sprouts that are similar in size (for even cooking) and vibrant green with tight heads of leaves. When buying pre-bagged Brussels Sprouts, avoid packages with collected moisture inside, which is a sign they’ve been on the shelf a while.
How to store: Remove from packaging or cut off stem, and refrigerate in a bowl or lidded container for three to five days.
Try this recipe: Brussels Sprout Slaw or Sweet Potato Bake
CAULIFLOWER
Creamy white cauliflower can be roasted whole, sliced into steaks, pulled apart into florets for a wide variety of recipes, or finely chopped to make cauliflower rice. Like other cruciferous vegetables, cauliflower is at its sweetest, tender best when the weather is cool.
How to select: Pick uniformly white heads with tight florets and no signs of browning. Outer leaves are a plus, as they help keep the cauliflower fresher longer.
How to store: Remove any plastic packaging to prevent moisture build-up and browning, then store whole heads in a paper or mesh bag, or lightly wrapped in a kitchen towel, in the fridge. You can also cut the heads into florets and store them in sealed containers for three to five days.
Try this recipe: Chipotle Lime Roasted Cauliflower or Cauliflower Tortilla Shells
KALE, COLLARDS, MUSTARD, AND TURNIP GREENS
Frost-resistant bitter greens brighten cold weather dishes after the season for other garden vegetables, such as summer squash and zucchini, has passed.
How to select: Look for lush, full leaves that aren’t wilted or yellowing. Test for tenderness by rubbing a leaf between your fingers; if it feels tough or fibrous, it probably will be even after cooking. These greens are fairly interchangeable in recipes, so if the greens called for in a recipe don’t look great in the store, feel free to make a substitution.
How to store: Stem, wash and dry greens when you bring them home, then store them wrapped in dry paper towels or in a lidded container for three to five days. Wilted greens can be re-plumped with a 15-minute soak in a bowl of cold water.
Try this recipe: Sweet Potato Shepherd’s Pie or Chicken, Kale and Sweet Potato Stew
SWEET POTATOES
Sweet potatoes grow and mature during the warm days of summer, then are generally harvested before the first frost of fall. Their amazing flavor and versatility make them a favorite ingredient for foodies and picky eaters alike.
How to select: Choose sweet potatoes that look firm and have smooth, evenly colored skin. Branch out and give heirloom, purple, and white sweet potato varieties a try when you find them.
How to store: Keep sweet potatoes in a dark, dry, well-aerated place along with other potatoes.
Try this recipe: Sweet Potato and Vegetable Skillet with Baked Eggs or Sweet Potato Fries
Mediterranean Pork Chop
Oven roasted goodness - your kitchen will smell amazing and your taste buds will love it too!
Mediterranean Pork Chop
Servings:
1 Protein
1 ½ vegetables
Suitable for all Freedom and FastTrack meal plans
Ingredients:
1 serving boneless Pork Chop
¼ tsp freshly ground Black Pepper
1 Tbsp finely snipped fresh Rosemary or 1 teaspoon dried Rosemary,
2 Garlic Cloves, minced
5 Cherry Tomatoes cut in half
¼ Medium Onion minced
Juice from ½ fresh Lemon
Preparation:
Preheat oven to 425°F. Line a shallow roasting pan with foil. Sprinkle all sides of pork chop with pepper; set aside.
In a small bowl combine rosemary and garlic, sprinkle the mixture evenly over all sides of the pork chop. Place pork chop in the roasting pan place minced onion and cherry tomato slices on top of pork chop and squeeze the juice of a ½ lemon on top.
Roast pork chop for 10 minutes. Reduce oven temperature to 350°F and continue roasting about 25 minutes.
Pumpkin Spice Latte
Pumpkin Spice and everything nice! Add a little excitement to your coffee with our Pumpkin Spice Latte!
Updated: 3/18/22
Pumpkin Spice and everything nice! Add a little excitement to your coffee with our Pumpkin Spice Latte using our Vanilla Pudding Shake and Pumpkin Pie Spice!
Pumpkin Spice Latte
Servings:
1 Dairy
1 Nutritional Supplement
Suitable for all Freedom meal plans only
Ingredients:
1 cup Milk
1 packet MWLC Vanilla Pudding Shake Nutritional Supplement
½ tsp Pumpkin Pie Spice (Cinnamon, Nutmeg, Ginger, Allspice, Clove)
½ cup strong hot Coffee
Preparation:
Combine the milk, vanilla pudding, cinnamon and vanilla in a medium sauce pan, heat until the milk is hot, 1 to 2 minutes. Whisk vigorously until the milk mixture is foamy, about 30 seconds.
Pour coffee into a large mug, add the milk mixture and sprinkle with cinnamon. For a cool treat, serve over a glass of ice!