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

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…

Butternut Squash Black Bean Chili

Three words to describe this black bean chili: Fall. Filling. Flavorful. Double (or triple) the ingredients, freeze, and you’re set for the week! Eat it over brown rice or couscous. Oh, did we mention it’s a one-pot meal as well? Butternut Squash Black Bean Chili Ingredients Serves 4 1 Tbsp. olive oil½ medium butternut squash,…

Zucchini and Feta Fritters

The Mediterranean diet has been the basis for many healthy meals – like this fritters recipe – over the past five decades. It has been touted as one of the most nutritious diets by many organizations because of its emphasis on vegetables, fruits, whole grains, herbs, and legumes. Take this recipe as an example: you…

Meet Melissa Lanes: A Day in the Life of a Registered Dietitian

Melissa Lanes, MS, RD, CSCS, CHES, is a registered dietitian (RD) and professional research assistant at the CU Wellness Clinic at Anschutz Health and Wellness Center (AWHC). She integrates her broad experience in health and wellness through her various responsibilities as a dietitian, coach, and researcher. We recently sat down with Melissa to learn about her…

Vegan Avocado Pesto

These days, a lot of us have become more and more curious about vegan cuisine or vegan alternatives. Whether it’s because of health reasons, lactose-intolerance, or needing a change of pace, this easy Vegan avocado pesto will be your next go-to pasta sauce. Vegan Avocado Pesto Ingredients 1 medium avocado 2 cups fresh spinach cloves garlic, minced…

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