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

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…

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…

State of Slim Friendly Chicken Tenders

Ingredients: 2 lb. 4 oz. chicken tenders ½ cup egg whites 1 cup steel cut oats 2 t garlic powder ½ t ground black pepper 1 t curry powder   Preparation: 1. Preheat oven to 425F. 2. Line a sheet tray with parchment paper and spray with pan spray. Set aside. 3. In a large…

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