Recipe

November 25, 2019

Holiday Egg Nog

By The DAHLC

This is the type of drink that people either love or hate. It’s rich, creamy, and, well, egg-y. We fall into the camp of people who love it. Here’s how to make perfect eggnog! Calories: 167 | Protein: 11g | Carbs: 22g | Total Fat: 2g |Yield: 4 | Serving Size: 1 cup Ingredients:4 cups 1% milk, or soy milk1/2 cup egg beaters or 2 whole […]

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October 29, 2019

Roasted Squash with Wild Rice and Cranberry

By The DAHLC

This is the perfect side dish for roast turkey, pork or chicken, as a vegetarian main dish, or for lunch the next day! A blessing for holidays cooks, this recipe can be made a day in advance and reheated, or just brought to room temperature. Calories: 162 | Protein: 5g | Carbs: 29g | Total Fat: 4g | Fiber: 3g | Sodium: 6mg | Yield: 8 | Serving Size: 1 cup Ingredients:-4 cups […]

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October 1, 2019

Pumpkin Pie Oatmeal with Pecans

By The DAHLC

This stove top oatmeal recipe will have you asking yourself why you don’t make this seasonal favorite year-round! Calories: 202 | Protein: 5g | Carbs: 34g | Total Fat: 7g | Fiber: 5g | Sodium: 13mg | Yield: 6 | Serving Size: 1 cup Ingredients:-2 cups old fashioned oatmeal, dry- 4 1/2 cups water-1 Tbsp ground Cinnamon-1 1/2 tsp ground Ginger-1 tsp ground Nutmeg-1/4 cup dark molasses-1 cup pumpkin, canned-6 Tbsp […]

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July 24, 2019

Penne Tossed with Cherry Tomatoes, Asparagus, and Goat Cheese

By The DAHLC

Calories: 396 | Protein: 17g | Carbs: 64g | Total Fat: 8g | Fiber: 10g | Sodium: 142mg | Yield: 2 | Serving Size: about 2.5 cups Ingredients ●     1/3 pound whole-wheat penne pasta ●     1/2 cup chopped asparagus, 1-inch pieces ●     1 tablespoon water ●     1/2 cup halved cherry tomatoes ●     1/4 cup chopped fresh basil, plus whole leaves for garnish ●     1 tablespoon minced garlic ●     1/8 teaspoon freshly […]

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Tags: Eat Well, Nutrition, Penne, vegetables, veggies


May 21, 2019

Fresh Berry Trifle

By Tom Jorgenson

Calories: 91 | Protein: 64.3g | Carbs: 15.9g | Total Fat: 1.1g | Fiber: 1.1g | Sodium: 107.4mg | Yield: 4 | Serving Size: 3/4 cup Ingredients:1 1/2 cups fresh berries1 cup low fat plain yogurt1 cup angel food cake, cubed1 tsp. pure vanilla1 sprig fresh mint Preparation:Mix vanilla into yogurt. Layer angel food cake, berries and yogurt into four champagne or martini glasses. Garnish with fresh mint.

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April 25, 2019

Black Bean and Avocado Enchilada

By Kate- Dietitian

Calories: 250 | Protein: 6.5g | Carbs: 30g | Total Fat: 12.5g | Fiber: 9g | Sodium: 255mg Yield: 6 | Serving Size: 2 tortilla wraps Ingredients 2 tbsp. canola oil 1 yellow onion, diced 2 Garlic Cloves, Minced ¼ tsp Oregano ½ tsp ground cumin ½ tsp chili powder ¼ tsp ground black pepper 1-1/2 […]

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Tags: Blog, Dietitian, Eat Well, Food, health, Nutrition, Recipe


March 21, 2019

Kale and Mushroom Rice Bowl

By Tom Jorgenson

Did you now that kale and cabbage share the same “family”? Kale has been around for a long time, being popular in parts of Europe prior to debuting in the United States. There are various types of kale, with the curly dark green being a common type. Kale’s color, like other leafy greens, is an […]

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Tags: Blog, Eat Well, Fit & Flavorful, Healthy Eating, Nutrition, Nutrition Tip, Recipe, Recipes


March 20, 2019

Spring Greens Are Here!

By Tom Jorgenson

With spring upon us, you may be thinking about planting your garden or attending the farmers market for fresh produce. April’s produce of the month is leafy greens which are packed with nutrients like calcium, folate as well as Vitamins A, C and K. Think beyond kale and spinach and consider trying arugula, Swiss chard, […]

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Tags: Blog, Eat Well, Food, health, Nutrition, nutrition blog, Nutrition Tip


February 21, 2019

Multi Grain Oatmeal

By The DAHLC

Whole grains are part of a healthy eating pattern providing important nutrients including fiber, vitamins, and minerals. As part of a healthy diet, they may help prevent disease, aid in weight management, and improve bowel function. Although many individuals consume grains, often whole grains are not selected. The Dietary Guidelines for Americans recommends consuming at […]

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Tags: Blog, Eat Well, Fit & Flavorful, Food, Healthy Eating, Nutrition, Nutrition Tip, Recipe


January 24, 2019

Mmm… Chocolate – It’s Good For My Health?

By The DAHLC

Mmm… Chocolate. We all enjoy eating treats and not feeling guilty about it, right? Well, did you know that small amounts of dark chocolate (1-2 squares) may be good for your heart, increase your mood, decrease your blood pressure and help you live longer? Cacao beans or the powder made from them are an ancient […]

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Tags: Blog, Fit & Flavorful, Nutrition, Nutrition Tip