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From food and healthy recipes to fitness exercises and research studies, the AHWC blog offers expert health and wellness advice.

Chunky Gazpacho

Summer is in full swing, and the vegetable garden is starting to throw all kinds of fresh food at us. What do you do when you are hungry, want fresh, crisp, refreshing veggies, but can’t think of enough ways to cook them? Our Social Media lead has come up with her own personal favorite recipe…

15-Minute Salmon Dinner

When your schedule is hectic, fast food is easy – but you’ll pay later in health issues! Instead of taking the shortcut with penalties, try this speedy salmon recipe next time you need a healthy meal but are on a time crunch! INGREDIENTS 16 oz. salmon, cut into 4 equal pieces 4 cups asparagus, woody…

Watermelon and Tomato Salad

3 each 2 cups ½ cup 1/3 cup ½ - 1 Tbsp 3 Tbsp ½ tsp ½ tsp ½ tsp 2 Tbsp Red or yellow tomatoes, chopped into ½” cubes Seedless watermelon, cubed Basil, freshly sliced Red onion, thinly sliced Olive oil Sherry vinegar Salt Black pepper Hot chili powder Chives, minced METHOD 1. Gather…

Turmeric Fish

Ingredients 4 Tbsp sunflower oil 1 teaspoon ground turmeric ½ teaspoon white sugar or equivalent ½ teaspoon sea salt 1 lb. white fish filets, tilapia, snapper, cod etc. Handful of chopped fresh cilantro 1 lemon, cut into wedges Spray oil for cooking METHOD Whisk together the oil, turmeric, sugar and salt. Dredge the fish through…

Soy Pork and Ginger Meatballs with Asian Greens

Ingredients Meatballs 1.5 lb. minced lean pork 2 Tbsp All Purpose flour 2.5 Tbsp soy sauce 2 Tbsp finely chopped ginger 1 Tbsp Hoisin sauce 2 cloves garlic chopped finely 1 small chilli (optional) Cooking oil spray Asian greens 2 Tbsp canola oil 1 bunch choy sum, chopped into 3-4 “pieces 4 green onions, trimmed…

Protein Packed Sloppy Joe Casserole

Ingredients 8 oz package mushrooms 3 garlic cloves, peeled 2 carrots, cut into chunks 1 medium onion, cut into chunks 1 ¼ pound lean ground turkey 1 ½ cup ketchup 2 tsp prepared mustard 1 ½ tablespoons light brown sugar 1 tsp salt ½ tsp pepper 1 ½ cup cooked chickpeas 2 ½ c stoneground…

Overnight Oats

INGREDIENTS 1/2 cup rolled oats 1 cup milk or water 1 T Chia Seeds Pinch of salt METHOD 1. Place the oats and salt in a glass jar with a lid, or use a plastic container that is sealable. 2. Add in the liquid and any add-ins. 3. Shake to combine, and leave for a…

Lemon and Herb Chicken

Ingredients 1 chicken, jointed into 10 pieces or 3 chicken breasts on the bone, cut into halves 2 tsp sweet paprika 5 Tbs olive oil 1 tsp butter 1 small onion, finely chopped 2 cloves garlic, crushed/chopped 2 sprigs thyme 1 sprig rosemary 1 lemon cut into quarters 1 1/3 cup white wine ¾ cup…

Easy Eggplant Parmesan

When the weather gets cold, it’s easy to get caught up in the warmth and goodness of comfort food! Add in a long commute, with traffic snarled by weather, and cooking healthy, easy, AND comforting meals can feel impossible. Even though everyone here works with health and wellness every day, we sometimes wish we had…

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