Recipe Archives - Page 2 of 4 - Be Well Solutions

Healthy Pumpkin Spice Latte

Needing a PSL? Fall brings around the ever-devoured and sought after Pumpkin Spice Latte (PSL). However, a drive through the Starbucks coffee line will have you consuming nearly 14 grams of fat and 50 grams of sugar. Instead, opt for making your own PSL at home with brewed hot coffee and low-calorie dairy free milk. Prep time: 5 minutes Cook time: 5 minutes Servings: 1 Ingredients 8 ounces brewed coffee or 1-2 shots of espresso ½ cup unsweetened vanilla almond milk 3 tablespoons canned pumpkin or homemade pumpkin puree ½ teaspoon pumpkin pie spice ½ teaspoon vanilla 2 teaspoons maple syrup, or sweetener of choice Sprinkle of cinnamon Instructions With a handheld frother or blender: In a cup or saucepan, mix together almond milk and pumpkin and cook over medium heat on the stove top or microwave for 35-45 seconds. [...]

Tags: clean eating, coffee, corporate wellness, fancy coffee, nutrition, PSL, recipe, starbucks|

Easy Weeknight Meals

Make Time for Dinner Back to school brings the return of homework, weeknight sports practices, and very little time for much else. Although preparing dinner may feel like a chore, there are various strategies for making dinner both healthy and easy during a busy school week. If preparing a healthy meal comes at the expense of spending quality time with family, household chores, or squeezing in time to exercise, then these easy weeknight meal tips may be for you. Tip #1: Plan Creating a plan for weeknight dinners will prevent the dread from setting in when hearing “what are we having for dinner tonight?” Taking a small amount of time during the weekend to plan out each dinner will make sure you are ready for the week. Planning out meals also helps pull together your grocery list effortlessly. Fun meal [...]

Tags: back to school, corporate wellness program, dinner, family, nutrition, one pot dinner, quick recipe, receipe, wellness|

Snacking On-The-Go

Snacking is an essential part of a healthy lifestyle. Controlling hunger, by eating reasonably throughout the day, allows us to protect ourselves from losing steam. Going too long between meals results in a dip in your blood sugar (glucose) which can often leave you feeling sluggish. Snacking strategically will provide your body with the energy it needs, increase your attention-span and even improve your mood! By incorporating healthy snacks into your day, you may find that you have more energy to exercise and do the things you enjoy most. What is a healthy snack? Snacks should be thought of as “mini-meals” consisting of nutrient-rich foods around 100-250 calories. A nutritious snack usually includes a carbohydrate, a protein and a fat component: Carbohydrates are your body’s main fuel source. When snacking, carbs provide your body with a quick source of [...]

Tags: balanced meal, clean eating, corporate wellness, heahlthy snacking, nutrition, snack|

One-Pot Cooking

After working all day, finding something to make for dinner can sometimes be a pain. Who wants to spend their evenings stuck in the kitchen prepping healthy ingredients? And after dinner comes the “best” part - cleaning up the dirty dishes! This scenario leads many to order local takeout or make their way to the fast food lane. Why Choose One-Pot Meals? Instead of grabbing a bite to eat out, make a healthy meal at home with just one pot! While eating out is convenient and saves time on clean-up, studies show that those who consume more meals at home consume fewer calories, less fat, sugar, and sodium compared to those who eat out. Your next healthy meal is just one dish away! Convenience And Healthy Combined One-pot meals are dishes that are easy to make and a breeze to [...]

Tags: back to school, busy, clean eating, cooking, corporate wellness, easy cooking, nutrition, one-pot cooking, recipe|

Recipe-Overnight Oats

Overnight oats is the perfect grab and go breakfast recipe to make your mornings a breeze! Overnight oats are a no-cook method of making a nutritious and delicious breakfast with oatmeal. Instead of cooking the oats over a stovetop, simply add milk to a jar with oats and let sit overnight. Not only is oatmeal a delicious start to the day, they are also packed with essential nutrients like fiber and antioxidants. Overnight Oats 3 ways: Directions: Add oats, almond milk, Greek yogurt, chia seeds, sweetener of choice, and vanilla extract to a mason jar or cup. Stir until combined and there are no clumps. Cover with lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving. Uncover and enjoy from the glass container [...]

Tags: backtoschool, breakfast, brownbag, Corporate Wellness Firm, corporate wellness programs, fruit, grabandgo, overnight oats, recipe|

Recipe- Melty-Cheesy Zucchini Boats

Summer is here and so are a whole array of seasonal vegetables! Today, we are putting the spotlight on a summer favorite - zucchini. Zucchini is naturally low in calories and rich in nutrients such as potassium, vitamin B6, and vitamin C. Check out the nutritious and delicious recipe below! Melty-Cheesy Zucchini Boats Prep: 20 minutes Cook: 30 minutes Serving: 8 Ingredients: 4 medium zucchini (about 8oz each) 2 tbsp olive oil, divided Salt and freshly ground black pepper 1 lb ground turkey 1 tbsp minced garlic (3 cloves) 1 cup chopped yellow onion (1 small) 1 -14.5oz can petite diced tomatoes, drained 2 tsp Italian seasoning ⅔ cup panko breadcrumbs, divided ½ cup low-fat shredded mozzarella ⅔ cup shredded parmesan cheese, divided 1 ½ tbsp chopped fresh parsley Instructions: Preheat the oven to 400 degrees. Spray a 13x9-inch baking [...]

Tags: cheese, corporate wellness, dietitian, farmers market, nutrition, recipe, summer vegetables, vegetables, zucchini|

Vegetables for Breakfast

Vegetables for Breakfast Read Time: 1 minute 32 seconds Vegetables are not just for lunch or dinner anymore. They can be a great sidekick to eggs and multigrain toast as well! It can be challenging to consume the total recommended daily amount of vegetables (1-3 cups per day), especially if there is only 1 serving being consumed at lunch and dinner. Vegetables contain many different nutrients, such as vitamin C, vitamin A, potassium, and fiber, that are important for health. These nutrients can also prevent certain cancers and decrease risk of heart disease. They come in an array of colors and pair well with many different foods. Consider grating zucchini and carrots, then bake it into a favorite muffin or pancake mix. If you are in a hurry, blend up a smoothie with spinach, kale, and rhubarb, then add frozen [...]

Tags: breakfast, clean eating, corporate wellness, vegetables|

Try a New Food: Fruit Salad with In-Season Citrus

Fruit Salad with In-Season Citrus Read Time: 1 min 29 sec We may have only been chasing winter’s fleeting daylight for about a month, but if you’re anything like us, you could use a dose of in-season sunshine. For those who aren’t getting any, the Cara Cara orange offers a little taste of summer in the winter, when it conveniently comes to harvest December through May. From the outside, Cara Caras may look like a run of the mill citrus, but don’t judge a book by its cover. Beneath its easy-to-peel skin, you’ll find deep, pink-grapefruit colored flesh that’s super juicy, low in acid, and seedless. Flavor-wise, imagine a cross between a naval orange and tangerine but throw in a hint of berries. Not to mention, Cara Cara oranges are nutrient-dense, just like other citrus fruits. One medium Cara Cara [...]

Tags: citrus, corporate wellness, fruit, fruit recipe, fruit salad, recipe, winter fruit|

Try a New Food: Pumpkin Breakfast Bars

Pumpkin Breakfast Bars Read Time: 1 min 30 sec It’s the time of year again for pumpkin-flavored everything! From savory dishes to sweet desserts and lattes, there is no escaping the fall pumpkin craze. Unfortunately, many fall favorite treats not only have added pumpkin flavor, but they may also have a lot of added sugar. Research has shown that too much added sugar may increase your risk of diabetes and heart disease and makes it hard to maintain a healthy weight. But not to worry! You can still enjoy the taste of pumpkin all season long by making your own pumpkin treats at home. Pumpkins are a winter squash, naturally low in calories and packed with nutrients. One cup of cooked pumpkin provides 245% Daily Value (DV) of vitamin A, 19% DV of vitamin C, 564 mg potassium, and 2.7g [...]

Tags: corporate welllness, nutrition, PSL, pumpkin, pumpkin spice, recipe|

Try a New Food: Swirl Sorbet

Red and Blue Swirl Sorbet Read time: 1 min 18 sec Cool off this summer with a refreshing, kid-friendly sorbet swirl. Making your own sorbet at home takes only a few minutes and can be done with any fruit you have on hand. This month’s recipe sneaks in some extra nutrients by using frozen cauliflower which adds a creamy texture without changing the overall flavor. Summer is a great time to try new fruits since many of them are in season and relatively inexpensive. If you purchase or grow large amounts of fruit in the summer, you can easily preserve and freeze them for use in the winter months. Investing in a quality blender or food processor turns frozen fruit into a healthy treat that can be enjoyed throughout the year. How to freeze any fruit Preparing the Fruit: The [...]

Tags: corporate wellness, fruit, recipe, sorbet|