From food and healthy recipes to fitness exercises and research studies, the AHWC blog offers expert health and wellness advice.
Ingredients 1 cup old-fashioned rolled oats 1/2 cup Stevia (baking formulation) 2 scoops chocolate protein powder 1 T fat-free cheesecake pudding mix 1 T unsweetened cocoa powder 1 t baking powder 1 t baking soda 1 cup liquid egg whites 1/2 cup nonfat plain Greek yogurt Preparation 1. Preheat oven to 350 degrees. 2.…
Ingredients 2 cups (~9 oz.) haricots verts (thin, French green beans) 2 T fresh lemon juice 1 t extra-virgin olive oil 1 clove garlic, minced Salt, to taste Preparation 1. Using your preferred method, steam the green beans until still bright green and just tender. You want them to have a mild crunch. 2. Toss…
Ingredients 1/2 – 1lb (1 -2 large) boneless, skinless chicken breasts, cut into bite-size pieces 2 T olive oil 1 T chili powder 1 large onion, chopped 4 garlic cloves, crushed 2 T canned chipolte peppers in adobo sauce, minced 2 quarts low-sodium chicken broth 28 oz. no-added-salt canned, diced tomatoes 2 (14 – 16…
Ingredients Cooking Spray 1 T olive oil 1 white onion, chopped (1 cup) 1 bunch asparagus (1 pound), sliced on the bias into 1/2-inch pieces (2 cups) 3 cups baby spinach 7 large eggs 1/4 cup 1% low-fat milk 1/4 cup grated Parmesan cheese 1/2 t salt 1/8 t freshly ground black pepper Preparation…
Ingredients 2/3 cup whole natural almonds, divided 1 1/2 cups nonfat or 1% milk 1 cup nonfat or low-fat plain yogurt (non Greek-style) 1/3 cup all-fruit blueberry jam 1 t pure vanilla extract 1 cup old fashioned oats 2 T chia seeds 2 cups blueberries, divided Preparation 1. Toast the almonds in a dry…
Ingredients 1 lb. lean ground beef (96% lean) 1 cup brown rice 1 small yellow onion, diced 1 whole egg 1 cup salsa 1/4 to 1/2 cup fresh cut up parsley Salt and pepper to taste 4-5 green bell peppers (depends on size) Preparation 1. Mix all ingredients (bell peppers excluded). 2. Cut top…
Ingredients 1 1/2 cups old-fashioned rolled oats (not quick-cooking) 2 scoops vanilla protein powder 1 T Stevia (baking formulation) 1 1/2 t baking powder 1 1 /2 t ground cinnamon 1 1/2 cups liquid egg whites 1 1/4 cups canned, unsweetened pumpkin puree Preparation 1. In a blender or food processor, grind the oats to…
Ingredients 15oz boneless, skinless chicken breasts, pounded to even thickness 1 T oil 2-3 medium zucchini, spiralized 1 large red bell pepper, thinly sliced 1/4 cup cilantro, roughly chopped 1/4 cup peanuts, roughly chopped* Sesame seeds (optional) Lime wedge, for serving *substitute cashews or almonds For the sauce 1/2 cup creamy peanut butter 1…
Ingredients 1.5 lb. fillet chicken breast, cut into strips Freshly ground black pepper ½ t salt ½ t cumin ½ t coriander 1.5 T lemon juice ½ t cayenne pepper (optional) 1 t garam masala 1 t grated ginger 1 T olive oil For the salad 3 T lime juice 1 T sugar or honey…
This granola is a great way to top yogurt for breakfast or to take on the go for a quick snack throughout the day! Ingredients Rolled Oats: 2 cups Egg Whites: 3 Tbsp Raw Almonds: ½ cup Walden Farms Pancake Syrup (sugar-free): ¼ cup Vanilla Extract: 1 tsp Ground Cinnamon: 1 Tbsp (more or less…
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