Health and Wellness Newsletter

  • Summer Wellness Newsletter, 2018

    Healthy recipes:

    Baked Buffalo Chicken Wings

    Ingredients

    • 3/4 cup all-purpose flour
    • 1/2 teaspoon cayenne pepper
    • 1/2 teaspoon garlic powder
    • 1/2 teaspoon salt
    • 20 chicken wings
    • 1/2 cup melted butter
    • 1/2 cup hot pepper sauce

    Directions

    1. Line a baking sheet with aluminum foil, and lightly grease with cooking spray. Place the flour, cayenne pepper, garlic powder, and salt into a resalable plastic bag, and shake to mix. Add the chicken wings, seal, and toss until well coated with the flour mixture. Place the wings onto the prepared baking sheet, and place into the refrigerator. Refrigerate at least 1 hour.
    2. Preheat oven to 400 degrees F (200 degrees C).
    3. Whisk together the melted butter and hot sauce in a small bowl. Dip the wings into the butter mixture, and place back on the baking sheet. Bake in the preheated oven until the chicken is no longer pink in the center, and crispy on the outside, about 45 minutes. Turn the wings over halfway during cooking so they cook evenly.

    Nutrition Facts
    Per Serving: 125 calories; 9.2 g fat; 3.8 g carbohydrates; 6.8 g protein; 32 mg cholesterol; 258 mg sodium.

    https://www.allrecipes.com/recipe/166638/baked-buffalo-wings/

    Healthy Grilled Sweet Potato Nachos

    Ingredients

    For the nachos:

    • 2 large sweet potatoes
    • 1 tablespoon olive oil
    • 1 teaspoon each chili powder and cumin
    • 1 14-ounce can refried black beans (I like Amy’s Organic brand)
    • 1 cup frozen sweet corn
    • 3 oz. multigrain tortilla chips (enough for a single layer)
    • chopped cilantro for topping
    • crumbled Cotija cheese for topping

    For the cheese sauce:

    • 1/2 teaspoon butter
    • 1 large clove garlic, minced
    • 1 1/2 cups milk
    • 2 tablespoons flour
    • 1/4 teaspoon salt – more to taste
    • 1/2 cup shredded cheese of choice (I used Monterrey Jack)

    Directions

    1. Sweet potatoes: Turn the grill on to medium high heat. Wash the sweet potatoes and pierce with a fork. Wrap the sweet potatoes in a paper towel and microwave on high for 4 minutes. When cool enough to handle, cut sweet potatoes into wedges and toss with the olive oil, chili powder, and cumin (+ salt to taste). Transfer sweet potatoes to the hot grill and grill for a few minutes on each side until roasty and delicious.
    2. Nacho assembly: Meanwhile, heat the refried beans on the stove or in the microwave until warmed through and roast the corn in a dry nonstick skillet until golden brown (see notes). On a large platter, arrange the chips in a single layer. Top with the sweet potato wedges, black beans, and corn.
    3. Cheese sauce: melt the butter in a small saucepan. Add the garlic and saute for 1-2 minutes. Add 3/4 cup milk and heat until simmering. Whisk the remaining 3/4 cup milk with the flour; add to the saucepan and stir until smooth and thick. Remove from heat and whisk in the salt and the cheese until melted. Drizzle the cheese sauce over the nachos and top with cilantro and Cotija cheese.

    Serves 6

    Calories per Serving: 326; Total Fat 11.9g; Cholesterol 16.2mg; Sodium 745.6mg; Total Carbohydrate 40.5g; Sugars 7g; Protein 16g 

    https://pinchofyum.com/healthy-grilled-sweet-potato-nachos

    Tackle Tailgates the Healthy Way

    1. Switch white buns for whole-wheat buns.
    2. Use leaner meat for your protein. Try lean hamburger, turkey, or chicken. You can even try veggie burgers.
    3. Grill or bake wings, instead of frying them.
    4. Switch up your side salads.
      1. Use non-fat greek yogurt instead of mayonnaise in potato, or macaroni salad.
      2. Make your coleslaw dressing with a healthier alternative such as non-fat greek yogurt.
      3. Try healthy salad dressings. One of my favorite is Bolthouse Ranch Dressing found at Hy-Vee.
    5. Choose fruit over sugar filled desserts.
    6. Try drinking water, or low sugar and low calorie drink options. If you are 21, keep your alcohol intake to a moderate amount (one or two drinks), and choose lower calorie options.
    7. hen at a tailgate event choose your favorite food. Don’t fill your plate full of unhealthy foods. Decide what your favorite treat is, and indulge in that while keeping the rest of your plate healthy.
    8. Get active with outdoor games at tailgates.
    9. Have fun, and enjoy the social interaction, and the game during tailgates more than the food.
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