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Healthy Halloween Party Treats

Halloween… it’s all fun and games until you’re knee deep in the candy bowl! Well, it doesn’t have to be that way. Make sure to plan prior to splurging at this year’s monster bash. Do not fret, a healthy diet all week long and an additional trip to the gym will leave you some wiggle … Continue reading

Omega-3 Fats—What’s all the buzz about?

We’ve all heard a thing or two about Omega-3 fatty acids, but do we know enough to understand how they benefit our health? Perhaps, you’ve asked yourself, “how in the world can fat be good for my heart?” Thanks to numerous diet fads, we’ve grown accustomed to writing off certain nutrients as either all good … Continue reading

Salmon Cakes

Makes: 3 Servings Prep Time: 60 minutes Total Time: 75 minutes Ingredients: 1, 6-ounce can salmon, skinless, boneless in water ½ cup red pepper, diced ¼ cup onion, diced ½ cup cooked brown rice* 1 tablespoon mustard, whole grain or Dijon 1 tablespoon cumin ½ tablespoon curry powder 3 egg whites 1 tablespoon lemon juice … Continue reading

Kale & Onion Quesadillas

Kale & Onion Quesadillas Makes: 4 quesadillas Total Time: 25 minutes Ingredients: 1 cup kale, roughly chopped 2 whole wheat tortilla wraps 1/4 cup shredded cheese, mexican blend 1/4 cup onion sliced 1 teaspoon minced garlic 1 teaspoon extra-virgin olive oil 1 teaspoon light butter spread 1 teaspoon hot sauce Directions: Heat oil in a … Continue reading

Autumn Grain Salad

Makes: 3 Servings Prep Time: 15 minutes Total Time: 20 minutes Ingredients: 1 cup quinoa dry ¼ cup orange bell pepper, chopped ¼ cup red onion, chopped ½ cup cucumber chopped 1 ounce roasted, unsalted sunflower seeds 1 ounce feta cheese, crumbled 1 lemon, juiced 1 lime, juiced 1 tablespoon olive oil Salt and pepper … Continue reading

The Benefits of Family Mealtime

It’s no surprise that mealtime has changed drastically over the years. These days, dinner is about convenience. Between work, school, soccer practice and ballet lessons, who has the time to cook? If this scenario is not far from your own, it might be time for a refresher on the benefits of family mealtime. Serve as … Continue reading

Poached Salmon with Beet Horseradish

Makes: 3 Servings Prep Time: <5 minutes Total Time: 10 minutes Ingredients: 1 pound salmon fillet (with or without skin) ½ cup white wine ¼ cup water ½ tablespoon dried basil leaves ½ tablespoon butter, salted 1 teaspoon chopped garlic 2 whole beets, leaves and stems removed, peeled* 2 ½ tablespoons horseradish ½ lemon squeezed … Continue reading

Easy Nacho Dip

Makes: 6 Servings Prep Time: <5 minutes Total Time: 17 minutes Ingredients: 1 (16-ounce) can of spicy refried beans, fat-free 8 ounces shredded cheese, Mexican blend 4.5 ounces green chiles, chopped 1 (12-ounce) tub of Greek yogurt, plain, nonfat Optional: 1 teaspoon of hot sauce Directions: Preheat oven to 375°F. In a 7 x 11-inch … Continue reading

Spicy Bean & Butternut Squash Chili

Makes: 10 Servings Prep Time: 15 minutes Total Time: 50 minutes Ingredients: 1 (28-ounce) can crushed tomatoes 2 (15-ounce) cans black beans, low-sodium, rinsed 1 (15-ounce) can kidney beans, low-sodium, rinsed 2 cups butternut squash, chopped into ½-inch thick pieces 2 cups rice, uncooked 2 cups vegetable stock 1 fluid ounce red wine 1 bunch … Continue reading

Beer Chicken Drumsticks

Makes: 12 servings Prep Time: <5 minutes Total Time: 40 minutes Ingredients: 4.75 pounds of chicken drumsticks, with bone and skin 12 ounces lager (preferably a dark lager) 1 tablespoon cumin 2 teaspoons cayenne pepper 1 teaspoon chili powder 2 teaspoons coarse ground black pepper 1 teaspoon salt Directions: Preheat oven to 425°F. In a … Continue reading