Enjoy the latest in nutrition research and science based on studies at the CU Anschutz Health and Wellness Center. Our staff of Registered Dietitians have worked together to craft delicious recipes to help you achieve your health and wellness goals.

Buffalo Cauliflower “Wings” with Dipping Sauce

Ingredients 1 head cauliflower; chopped into bite-size pieces (about 2 ½ cups) ½ cup brown rice flour ½ cup water ½ t garlic powder ¼ t onion powder Non-stick spray 1 t olive oil 1/3 cup Frank’s Red Hot sauce ¾ cup Greek yogurt ¼ t apple cider vinegar 1 ½ t nutritional yeast 1…

Pumpkin Pancakes With Almond Drizzle

Ingredients 1/3 cup oats 1 1/4 cup liquid egg whites 1/3 cup pumpkin puree 3 scoops protein powder 1 t cinnamon 1/4 ginger 2 T Stevia Cooking Spray For the almond drizzle 1 T almond butter mixed with 2 T apple juice and water Sliced almonds, toasted (optional) Preparation 1. Mix all ingredients (except those…

Spiced Coconut Carrot Soup

Ingredients 2 T extra virgin olive oil 1 1/2 lbs carrots, peeled, chopped (about 4 cups) 1 carrot peeled, thinly sliced or shredded 1/2 t salt 1 large shallot, chopped 1 1-inch piece of ginger, peeled, finely grated 4 garlic cloves, chopped 2 t curry powder 1 T coriander powder 1 15oz. can unsweetened low-fat…

State of Slim – Spinach, Tomato and Egg White Omelet

Ingredients 3 egg whites Handful of spinach (about 1/2 cup) 1/2 cup of onion, chopped 4 or 5 grape tomatoes, sliced Salt and pepper, to taste Preparation 1. Preheat the oven to 400 degrees F. 2. Spray a medium skillet with cooking spray and saute your chopped onion for 3-4 minutes, until translucent. 3. Add…

Is Sautéing Or Frying With Olive Oil Bad For Me?

Recent headlines lead us to believe that although olive oil has many health benefits, it becomes “toxic” when heated. Here are the truths: According to the American Heart Association and the Academy of Nutrition and Dietetics, olive oil is a heart healthy, anti-inflammatory, monounsaturated fat, protecting us from cardiovascular disease, stroke and “free radicals” –…

Healthy Holiday Nibbles

Looking for a couple of easy recipes to serve your guests or take to a holiday gathering this season? Try two of our favorite Healthy Holiday Nibbles! Chili-Salt Edamame Ingredients 14 oz. (1 3/4 cup) of frozen edamame in pods, defrosted Olive oil spray 1/2 t kosher salt 1/2 t chili flakes Preparation 1. Preheat…

State of Slim – “Cream Cheese” Frosting

  Try this healthy and sweet treat this holiday season! Ingredients 1 16oz. container, Greek yogurt, strained for 24 hours 2 T Truvia 1 T vanilla Zest of 1 orange Preparation 1. Allow yogurt to strain in a fine sieve for 24 hours. 2. Combine strained yogurt, Truvia, vanilla and orange zest. 3. Add to…

State of Slim – High Protein Chocolate “Souffle”

Ingredients 4 Large egg whites (1/2 cup liquid egg whites) 1/4 cup unsweetened vanilla almond milk 1/2 t chocolate protein powder Stevia (or sweetener of choice) to taste   Preparation 1. Spray a small, microwaveable dish (like a ramekin) with cooking spray. The “souffle” rises a lot, so make sure the dish has a little…

State of Slim – Chicken and Mushroom Quinoa

Ingredients 2 cups dry quinoa 1 T garlic powder 4 cups chicken broth 14oz sliced cimini mushrooms 1/2 large, red onion chopped 1 T coconut or extra virgin olive oil 3 large chicken breasts 1 cup chopped, fresh, Italian (flat leaf) parsley Salt and pepper to taste   Preparation 1. Bake chicken at 350 for…

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