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

Watermelon and Tomato Salad

3 each 2 cups ½ cup 1/3 cup ½ - 1 Tbsp 3 Tbsp ½ tsp ½ tsp ½ tsp 2 Tbsp Red or yellow tomatoes, chopped into ½” cubes Seedless watermelon, cubed Basil, freshly sliced Red onion, thinly sliced Olive oil Sherry vinegar Salt Black pepper Hot chili powder Chives, minced METHOD 1. Gather…

Turmeric Fish

Ingredients 4 Tbsp sunflower oil 1 teaspoon ground turmeric ½ teaspoon white sugar or equivalent ½ teaspoon sea salt 1 lb. white fish filets, tilapia, snapper, cod etc. Handful of chopped fresh cilantro 1 lemon, cut into wedges Spray oil for cooking METHOD Whisk together the oil, turmeric, sugar and salt. Dredge the fish through…

Soy Pork and Ginger Meatballs with Asian Greens

Ingredients Meatballs 1.5 lb. minced lean pork 2 Tbsp All Purpose flour 2.5 Tbsp soy sauce 2 Tbsp finely chopped ginger 1 Tbsp Hoisin sauce 2 cloves garlic chopped finely 1 small chilli (optional) Cooking oil spray Asian greens 2 Tbsp canola oil 1 bunch choy sum, chopped into 3-4 “pieces 4 green onions, trimmed…

Protein-Packed Sloppy Joe Casserole

Ingredients 8 oz package mushrooms 3 garlic cloves, peeled 2 carrots, cut into chunks 1 medium onion, cut into chunks 1 ¼ pound lean ground turkey 1 ½ cup ketchup 2 tsp prepared mustard 1 ½ tablespoons light brown sugar 1 tsp salt ½ tsp pepper 1 ½ cup cooked chickpeas 2 ½ c stoneground…

Celebration Snacks – Fresh Basil, Garlic, and Lemon Hummus

Whether you want to enjoy this as a topping on herbed chicken, or as a dip for veggies at your next celebration, this hummus is an easy and tasty treat! Ingredients Large Handful of fresh basil leaves 1 clove garlic 1 tablespoon olive oil 1 tablespoon fresh lemon juice 1 (15 ounce) can chickpeas, liquid…

Lemon and Herb Chicken

Lemon and Herb Chicken Ingredients Serving Size: 6 1 chicken, jointed into 10 pieces or 3 chicken breasts on the bone, cut into halves 2 tsp. sweet paprika 5 Tbsp. olive oil 1 tsp. butter 1 small onion, finely chopped 2 cloves garlic, crushed/chopped 2 sprigs thyme 1 sprig rosemary 1 lemon cut into quarters 1…

Easy Eggplant Parmesan

When the weather gets cold, it’s easy to get caught up in the warmth and goodness of comfort food! Add in a long commute, with traffic snarled by weather, and cooking healthy, easy, AND comforting meals can feel impossible. Even though everyone here works with health and wellness every day, we sometimes wish we had…

Leek Fritters with Garlic Lemon Cream

INGREDIENTS Fritters 4 large leeks, pale green and white parts only 2 scallions, trimmed, halved lengthwise and thinly sliced ¼ cup all-purpose flour 1 teaspoon baking powder Freshly ground black pepper Pinch of cayenne 1 egg 2 tablespoons olive oil or vegetable oil, for frying Garlic Lemon Cream ½ cup non-fat Greek yogurt 1 garlic…

Heart Healthy Pancakes

I live with a husband (as most people with husbands do) who loves nothing more than donuts, pancakes, pizza, and candy.  So he really hit the jackpot when he married a dietitian (LOL).  So I am constantly trying to modify his favorite foods so that we can both enjoy them.  Don’t get me wrong, I…

Recipe of the Month: Tahini Buddha Bowl

Hello health and taste, goodbye hours spent slaving in the kitchen! This recipe is living proof that cooking healthy DOESN'T have to take a lot of time.  I used pre-roasted tofu from Trader Joe's, pre-chopped vegetables from Safeway, pre-shredded coleslaw mix, canned chickpeas, and pre-packaged/seasoned broad beans. I love meat as much as the next…

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