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  Kiwi and mango get a burst of citrus flavor in this easy fruit salad recipe.   Dietary Info: Dairy-Free | Egg Free| Nut-Free | Soy Free | High Fiber | Gluten-Free Health Info: Heart Healthy | Diabetic Appropriate     Ingredients 1 ripe but firm kiwi, diced ½ cup diced ripe but firm mango… Read More »

This silky tomato sauce with a touch of cream makes mild-flavored cod sing. Serve with: Farro or rice and a salad of mixed greens.   Dietary Info: Gluten-Free | Low-Calorie | Low Carb Healthy Info: Healthy Immunity      Ingredients 1-1¼ pounds cod or tilapia fillets, cut into 4 pieces 3 teaspoons chopped fresh thyme,… Read More »

Romaine lettuce takes on a nice charred, smoky flavor with a quick trip to the grill in this healthy wedge salad recipe. Avocado makes the dressing extra-creamy without any cream. Serve alongside grilled chicken or fish.   Dietary Info: Egg Free | Nut-Free | Soy-Free | High Fiber | Gluten Free Health Info: Diabetic Appropriate… Read More »

Meal Prep Tip Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4. Breakfast (276 calories) • 1 cup nonfat plain Greek yogurt • 1/2 cup blueberries • 1 1/2 Tbsp. slivered almonds • 2 tsp. honey Top yogurt with blueberries, almonds and honey. A.M. Snack (102 calories)… Read More »

Top this vegetarian noodle salad recipe, which is tossed with loads of veggies and ample peanut sauce, with chopped roasted peanuts for added crunch and protein.   Dietary Info: Dairy-Free | High Calcium | High Fiber | Diabetic Appropriate Health Info: Heart Healthy | Bone Health | Healthy Aging | Healthy Immunity Ingredients:  ¼ cup lime… Read More »

Meal Prep Tip Pack up the leftovers from dinner tonight to take for lunch on Day 3. Breakfast (287 calories) • 1 cup bran cereal • 1 cup skim milk • 1/2 cup blueberries A.M. Snack (95 calories) • 1 medium apple Lunch (330 calories) Veggie-Hummus Sandwich • 2 slices whole-grain bread • 3 Tbsp…. Read More »

 A simple sauce of piquant green peppercorns, lemon juice and butter tops this seared salmon recipe. Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red… Read More »

Breakfast (403 calories) Egg & Avocado Toast • 1 slice whole-wheat bread, toasted • 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray).  Season with a pinch each of salt and pepper. • 1/2 medium avocado, mashed • 1/4 cup pico de gallo… Read More »

Stay active this winter! We know it’s gotten cold and that exercising outside probably isn’t at the top of your list. With that in mind, we have a few tips, tricks, and information to make it easier for you to move more during the winter months.   Proper Attire Where warm socks, weatherproofed shoes, and… Read More »

Butternut Squash is a healthy and tasty dish to add to any meal.  It is easy to cook and requires very little added ingredients.   Dietary Info: Dairy-Free | Egg Free | Nut-Free | Soy-Free | Gluten Free Health Info: Heart Healthy | Healthy Immunity | Diabetic Appropriate   Baked Butternut Squash You’ll Need: 1 small to… Read More »