Wellness Spot

08/12/2022

Crispy Baked Walleye
Ingredients
2 eggs

1 tablespoon water

⅓ cup dry bread crumbs

⅓ cup instant mashed potato flakes

⅓ cup grated Parmesan cheese

1 teaspoon seasoned salt

4 (4 ounce) fillets walleye

Directions
Preheat the oven to 450 degrees F (230 degrees C). Grease a baking sheet.

Beat eggs and water together in a bowl until smooth; set aside. Combine bread crumbs, potato flakes, and Parmesan cheese in a separate bowl with seasoned salt until evenly mixed. Dip walleye fillets into beaten egg, then press into bread crumb mixture. Place onto the prepared baking sheet.

Bake in the preheated oven until fish is opaque in the center and flakes easily with a fork, 15 to 20 minutes.

06/12/2022

Easy Sweet Potato Casserole
Ingredients
6 large sweet potatoes, peeled and cut into chunks

1 cup white sugar

½ cup brown sugar

2 tablespoons ground cinnamon

1 tablespoon butter, softened

1 cup miniature marshmallows, or as needed

Directions
Place sweet potatoes in a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 20 minutes; drain.

Preheat the oven to 375 degrees F (190 degrees C). Grease a deep casserole dish.

Mash potatoes with a potato masher in a bowl until no large lumps remain. Stir in both sugars, cinnamon, and butter until well combined, then transfer to the prepared casserole dish. Cover with a layer of miniature marshmallows.

Bake in the preheated oven until marshmallows are browned, about 30 minutes.

05/12/2022

Habits that drain your energy 😯

02/12/2022

Health Tip Day! 💚

Avocados may have various health benefits, including improved digestion, a lower risk of depression, and cancer prevention. 🥑😋

23/11/2022

16/11/2022

Healthy Tips For you

14/11/2022

Tempeh & Broccoli Rabe Orecchiette

Ingredients
1 lb. broccoli rabe, ends trimmed
12 oz. orecchiette
3 tbsp. extra-virgin olive oil, plus more for serving
8 oz. tempeh, cut into 1/2" pieces
Kosher salt
Freshly ground black pepper
Red pepper flakes
3 cloves garlic, minced
Juice of 1/2 lemon
Vegan parmesan, for serving
Directions
SAVE TO MY RECIPES
Step 1
In a large pot of boiling salted water, add broccoli rabe. Blanch for 3 minutes or until broccoli rabe is bright green and tender. Remove with a slotted spoon or tongs and place in a colander to drain, pressing on it with paper towels to help release excess water. Transfer to a cutting board and chop into bite-size pieces.
Step 2
Return water to a boil and cook pasta until al dente according to package directions. Reserve 1 cup of pasta water, then drain.
Step 3
In a large skillet over medium heat, heat oil. Add tempeh and cook until golden and crispy, 6 to 8 minutes. Towards the end when it is all mostly golden, break it up with a wooden spoon to create some smaller pieces and make it more crumbly. Remove from skillet and set aside on a plate to keep warm.
Step 4
Return skillet over medium heat, adding more oil if needed. Add garlic and cook until fragrant, 1 minute. Add broccoli rabe and cook 1 minute more. Season with salt, pepper, and a large pinch of red pepper flakes. Add pasta along with ½ cup reserved pasta water and lemon juice, tossing to combine. Return cooked tempeh to skillet and cook until warmed back through. Add more pasta water as needed to thin out sauce and coat pasta. Season with salt and pepper to taste.
Step 5
Serve with grated parmesan and a drizzle of oil.

10/11/2022

Focus is the thinking skill that allows people to begin a task without procrastination and then maintain their attention and effort until the task is complete. Focus helps people pay attention in the midst of distractions and setbacks and to sustain the effort and energy needed to reach a goal.

08/11/2022

Vegan Minestrone Soup
IngredientsIngredient Checklist

5 cloves garlic, minced

3 tablespoons extra-virgin olive oil, divided

1 cup cubed whole-grain rustic bread

1 cup chopped leek, white and light green parts only, rinsed well

1 cup chopped carrots

3 cups low-sodium vegetable broth

3 cups water

¾ teaspoon kosher salt

1 cup ditalini pasta or other small pasta

10 ounces zucchini (about 1 medium), halved lengthwise and thinly sliced

1 (15 ounce) can no-salt-added cannellini beans, rinsed

3 cups fresh baby kale or chopped kale

1 cup frozen peas, thawed

½ teaspoon ground pepper
DirectionsInstructions Checklist
Step 1
Preheat oven to 350 degrees F. Cook garlic and 2 tablespoons oil in a medium skillet over medium heat, stirring constantly, until the garlic is softened, 3 to 4 minutes. Add bread; toss to coat. Spread the mixture evenly on a baking sheet. Bake until toasted, 8 to 10 minutes.

Step 2
Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add leek and carrots; cook, stirring occasionally, until softened, 5 to 6 minutes. Add broth, water and salt; cover and bring to a boil over high heat. Add pasta and reduce heat to medium-high; cook uncovered, stirring often, for 5 minutes. Add zucchini; cook, stirring occasionally, until the pasta is al dente, about 5 minutes. Stir in beans, kale, peas and pepper. Cook, stirring occasionally, until the kale is wilted, about 2 minutes. Ladle the soup evenly into 6 bowls; sprinkle with the croutons.

05/11/2022

✨

03/11/2022

Vegetarian Stuffed Cabbage
IngredientsIngredient Checklist

1 cup water

½ cup short-grain brown rice

1 teaspoon extra-virgin olive oil plus 2 tablespoons, divided

1 large Savoy cabbage (2-3 pounds)

1 pound baby bella mushrooms, finely chopped

1 large onion, finely chopped

4 cloves garlic, minced

½ teaspoon dried rubbed sage

½ teaspoon crumbled dried rosemary

1/2 teaspoon salt, divided

1/4 teaspoon freshly ground pepper plus 1/8 teaspoon, divided

½ cup red wine

¼ cup dried currants

1/3 cup toasted pine nuts (see Tips), chopped

2 tablespoons extra-virgin olive oil, divided

1 small onion, chopped

garlic, minced

¼ teaspoon salt

¼ teaspoon freshly ground pepper

1 28-ounce can no-salt-added crushed tomatoes (see Tips)

½ cup red wine
DirectionsInstructions Checklist
Step 1
To prepare cabbage & filling: Combine water, rice and 1 teaspoon oil in a medium saucepan; bring to a boil. Reduce heat to maintain the barest simmer, cover and cook until the water is absorbed and the rice is just tender, 40 to 50 minutes. Transfer to a large bowl and set aside.

Step 2
Meanwhile, half fill a large pot with water and bring to a boil. Line a baking sheet with a clean kitchen towel and place near the stove.

Step 3
Using a small, sharp knife, remove the core from the bottom of the cabbage. Add the cabbage to the boiling water and cook for 5 minutes. As the leaves soften, use tongs to gently remove 8 large outer leaves. Transfer the leaves to the baking sheet and pat with more towels to thoroughly dry. Set aside.

Step 4
Drain the remaining cabbage in a colander for a few minutes. Finely chop enough to get about 3 cups. (Save any remaining cabbage for another use.)

Step 5
Heat 1 1/2 tablespoons oil in a large skillet over medium-high heat. Add mushrooms, onion, garlic, sage, rosemary and 1/4 teaspoon each salt and pepper; cook, stirring, until the mushrooms have released their juices and the pan is fairly dry, 8 to 10 minutes. Add wine and cook, stirring, until evaporated, about 3 minutes more. Add the mixture to the cooked rice along with currants and pine nuts.

Step 6
Heat the remaining 1/2 tablespoon oil in the skillet over medium-high. Add the chopped cabbage, the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper; cook, stirring, until the cabbage is wilted and just beginning to brown, 3 to 5 minutes. Add to the rice mixture.

Step 7
To prepare sauce: Heat 1 tablespoon oil in a large skillet over medium heat. Add onion, garlic, salt and pepper and cook, stirring, until starting to soften, 2 to 4 minutes. Add tomatoes and wine; bring to a simmer and cook until slightly thickened, about 10 minutes.

Step 8
Preheat oven to 375 degrees F.

Step 9
To stuff cabbage: Place a reserved cabbage leaf on your work surface; cut out the thick stem in the center, keeping the leaf intact. Place about 3/4 cup filling in the center. Fold both sides over the filling and roll up. Repeat with the remaining 7 leaves and filling.

Step 10
Spread 1 cup of the tomato sauce in a 9-by-13-inch baking dish. Place the stuffed cabbage rolls, seam side down, on the sauce. Pour the remaining sauce over the rolls and drizzle with the remaining 1 tablespoon oil.

Step 11
Bake, uncovered, basting twice with the sauce, until hot, about 45 minutes.

28/10/2022

Water is key to everything!!!📎🔎📌

27/10/2022

Crispy Air-Fryer Pickle Chips

IngredientsIngredient Checklist

½ cup all-purpose flour

2 large eggs, lightly beaten

1 cup panko breadcrumbs

1 (16 ounce) jar reduced-sodium dill pickle chips

¼ cup mayonnaise

1 tablespoon Creole mustard

1 teaspoon lemon juice

½ teaspoon smoked paprika
DirectionsInstructions Checklist
Step 1
Spread flour in a shallow bowl. Place eggs in a second shallow bowl and spread panko in a third bowl. Drain pickle chips and pat them very dry. Dredge the pickles in the flour, shaking off excess. Dip in the egg and then toss in the panko, lightly pressing to adhere. Working in 3 batches, place the pickles in the basket of an air fryer. Cook at 350 degrees F until golden brown, about 6 minutes.

Step 2
Combine mayonnaise, Creole mustard, lemon juice and smoked paprika in a small bowl. Serve the dipping sauce with the pickles.