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

Healthy Apple Pie Mug Cake

Turn your apples into an apple pie mug cake, a healthy dessert that’s best served on a cool winter night. Apple Pie Mug Cake Ingredients Serves: 1 2 Tbsp. almond flour 1 Tbsp. rolled oats 1 Tbsp. Stevia or sugar substitute of choice ½ tsp. baking powder Pinch of cinnamon 1 large egg (can substitute…

Cooking at Home: Easy and Healthy Recipes to Inspire You to Cook

Happy National Cooking Day! Today, we celebrate the pleasures of cooking at home. If you’re stuck in a cooking rut, consider yourself a takeout fiend, or tend to settle for crackers and salami for dinner, then today is the day to start nourishing your body with healthy home-cooked meals. A nourishing meal is not about…

Tofu Cauliflower Korma

Tofu Cauliflower Korma, a piquant Indian-inspired vegan dish that’s well-balanced and bound to please meat-eaters too. For a side dish, make this one-pot yellow lentil dal. Tofu Cauliflower Korma Ingredients Serves 4 2 Tbsp. olive oil 1 Tbsp. mild curry powder 2 tsp. garam masala 1 pinch of salt 1 cup roughly chopped carrots 1…

Yellow Lentil Dal

During the colder months, a bowl of hot soup or stew is the perfect dish to warm the belly, like this yellow lentil dal. Yellow Lentil Dal Ingredients Serves 6 2 Tbsp. canola oil 1 Tbsp. whole cumin seeds 2 tsp. red pepper flakes One medium onion, diced 2 cloves garlic, minced ½ tsp. salt…

Spiced Chickpea Stew with Coconut and Turmeric

Famously known as the #thestew, this easy spiced chickpea stew is a nourishing pick-me-up that’s loaded with antioxidants to repair damage in our stressed bodies. The soup base comes from pantry staples, so your budget will be happy. Spiced Chickpea Stew Ingredients ¼ cup olive oil, plus more for serving Four garlic cloves, chopped 1…

Cinnamon-Pumpkin Overnight Oats

Overnight oats are always in season, and speaking of seasons – it’s officially fall! In the spirit of pumpkin, spices, and everything nice, our overnight oats recipe is the perfect fall-inspired breakfast. It’s chock-full of fiber, which helps keep you full all morning. Cinnamon-Pumpkin Overnight Oats Ingredients Serves 1 ½ cup old fashioned oats, uncooked…

Borscht Soup

Beets are a great source of fiber and vitamin C. When it’s in season, the sweet, earthy flavors of beets make a vibrant Borscht, the perfect easy-freeze and easy-reheat meal for cold weather. Borscht Soup Ingredients 4 medium beets, washed and quartered 1 carrot, chopped I parsnip, chopped 1 leek, chopped 1 onion, chopped 3…

Why it’s Okay to Modify Your Exercises

By Caitlin O’Brien, Fitness Specialist Since the addition of virtual training to our fitness routines, it’s been great seeing my clients and peers going strong, now six months into our “new normal.” Online workouts are a great way to stay active in between visits to the gym, but have you checked your form lately? The…

12 Healthy Make-Ahead, Easy-Freeze Meals

Master meal prepping with any of these 12 make-ahead recipes. Double the ingredients and freeze individual portions for easy reheating throughout the week. Don’t have enough time to cook? 9 Easy Recipes to Cook in Between Zoom Calls. Spicy Black Bean Burger Change up your burger indulgence with this spicy black bean burger recipe! Click…

Beet, Leek, and Walnut Salad with Homemade Tamarind Dressing

Salads are great year-round and colder seasons call for beautiful root vegetables such as the beet. Paired with leek, walnut, and the piquancy of the Tamarind dressing, it’s a symphony of flavors. Beet, Leek, and Walnut Salad Ingredients Serves: 6 For the Salad 4 medium beets, trimmed 4 medium leeks, trimmed and cut into 4-inch…

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