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  • Tzatziki Sauce

    Tzatziki Sauce

    Ingredients: Makes 20 Servings 2 1/2 cups Cucumber, seeded, finely chopped 3 cups Plain Yogurt 1/4 cup White Wine Vinegar 2 TBSP Dill Weed, chopped 2 TBSP Mint, chopped 1 tsp Kosher Salt 2 TBSP Canola Oil 2 tsp Garlic Cloves, minced Directions...
    • 252 Views
  • https://connect.bcbsil.com/cfs-file/__key/communityserver-blogs-components-weblogfiles/00-00-00-00-02/FoodFiber.jpg

    How Fiber Helps Keep You and Your Heart Healthy

    Just about everyone knows eating fiber is a key in keeping you regular in the bathroom. But that's just one benefit of the foods in this essential category. It’s true. High fiber foods make you poop. They also have a role in preventing heart di....
    • 12721 Views
  • Soy Sesame Marinated Cucumber Salad

    Soy Sesame Marinated Cucumber Salad

    Ingredients: Makes 8 Serving 3 TBSP Rice Vinegar 1 tsp Sugar 1 tsp Hot Chili Oil 1 tsp Sesame Oil 1 tsp Garlic Cloves, minced 3 TBSP Low Sodium Soy Sauce 2 Cucumbers, sliced 1/4 cup Cilantro, chopped 1 tsp Black Sesame Seeds 1 TBSP Green Onions...
    • 284 Views
  • Soba Noodle Salad, Greens, Sesame Soy Tofu with Carrot Ginger Miso Dressing

    Soba Noodle Salad, Greens, Sesame Soy Tofu with Carrot Ginger Miso Dressing

    Ingredients: Makes 1 serving Soba Noodle Salad 1/2 cup Soba Noodles, cooked 1 each Baby Bok Choy, steamed 1 fl oz Carrot Ginger Miso Dressing 3 oz Sesame Soy Tofu 2 cups Napa Cabbage, shredded 1/4 cup Carrots, shredded 1/4 cup Cucumbers, diced 1...
    • 277 Views
  • Miso Marinated Salmon

    Miso Marinated Salmon

    Ingredients: Makes 1 serving 6 oz Salmon, fresh 1/8 tsp Salt Cooking Oil Spray 1/8 tsp Black Pepper, ground 1 1/2 TBSP FLIK Miso Ginger Marinade Miso Ginger Marinade (Makes 10 fluid ounces) 3 TBSP Mirin (Sweet Rice Wine) 1 TBSP White Miso Paste...
    • 296 Views
  • Peruvian Quinoa Soup

    Peruvian Quinoa Soup

    Ingredients: Makes 8 servings 1 TSBP Olive Oil 1 cup Yellow Onion, diced 1 3/4 cup Celery, diced 1 3/4 cup Carrot, diced 1 TBSP Garlic, minced 1 1/2 tsp Cumin 2 TBSP Aji Amarillo Paste 6 cups Vegetable Stock 2 ea Bay Leaves 1 1/2 tsp Fresh Oregano...
    • 284 Views
  • Peruvian Aji Marinated Grilled Tofu

    Peruvian Aji Marinated Grilled Tofu

    Ingredients: Makes 9 servings 2 1/2 lbs Tofu, extra firm 1/4 cup Aji Panca Paste 3/4 tsp Aji Amarillo Paste 4 tsp Lime Juice 2 tsp Cumin 1/4 cup Reduced Sodium Soy Sauce 1/4 cup Red Wine Vinegar 4 tsp Fresh Garlic, minced 1 TBSP Dried Oregano 3...
    • 354 Views
  • Fava Bean, Quinoa Salad, Cilantro Lime Dressing

    Fava Bean, Quinoa Salad, Cilantro Lime Dressing

    Ingredients: Makes 12 Servings 2 1/2 cups Quinoa, cooked 2 1/2 cups Fava Beans, shelled 1/4 cup Lime Juice, fresh 2 TBSP Olive Oil 1/2 cup Cilantro, chopped 1/2 tsp Salt 1/2 tsp Black Pepper Directions: Prepare quinoa according to package...
    • 316 Views
  • https://connect.bcbsil.com/cfs-file/__key/communityserver-blogs-components-weblogfiles/00-00-00-00-02/GetYourEnergyBack.jpg

    What Can You Do to Get Your Energy Back?

    Feel like the energy has just drained out of your body? Your habits and routine may be behind your fatigue. The good news is that you can make changes to beat some common energy zappers. And unless your lack of energy stems from an injury or health...
    • 24930 Views
  • https://connect.bcbsil.com/cfs-file/__key/communityserver-blogs-components-weblogfiles/00-00-00-00-02/5758.prediabetes.jpg

    Prediabetes Can Be Reversed

    Want to hear some good news about diabetes? For many of us, the disease can be delayed or even prevented with a few simple lifestyle changes. This is important because diabetes affects about 38 million people in the U.S. That’s about 1 out of e....
    • 12807 Views
  • https://connect.bcbsil.com/cfs-file/__key/communityserver-blogs-components-weblogfiles/00-00-00-00-02/vegetarian_2D00_vegan_2D00_diet.jpg

    Is a Vegetarian or Vegan Diet Right for You?

    If you want to live longer and have a lower risk of obesity, heart disease, Type 2 diabetes, cancer and other serious health issues, it may be time to change your diet. Many people are choosing plant-based diets to improve their health. Should Y...
    • 16670 Views
  • https://connect.bcbsil.com/cfs-file/__key/communityserver-blogs-components-weblogfiles/00-00-00-00-02/portion-sizes.jpg

    Healthy Eating: Avoid Portion Pitfalls

    Most people know they should mostly eat healthy foods to maintain a heathy weight and avoid serious health problems. But there may be a big part of eating healthy that you’re not paying close enough attention to — portion sizes. What you ...
    • 37044 Views
  • Sweet Potato Crostini Pear Goat Cheese Fig Arugula

    Sweet Potato Crostini Pear Goat Cheese Fig Arugula

    Ingredients: Makes 6 servings 1 large Sweet Potatoes, fresh Cooking Spray 1/8 tsp Kosher Salt 1 Bosc Pears, fresh, sliced thin 2 tsp Lemon Juice, fresh 2 TBSP Fig Spread 3/4 cup Arugula, fresh 1/4 cup Goat Cheese Directions: Preheat oven to...
    • 432 Views
  • Chana Masala Stuffed Sweet Potato Raita

    Chana Masala Stuffed Sweet Potato Raita

    Ingredients: Makes 6 servings 6 each Sweet Potatoes, small 3 tsp Canola Oil 1/2 cup Onion, diced 1 tsp Garlic, fresh, minced 1 tsp Ginger Root, fresh, minced 1/3 cup Tomatoes, fresh, chopped 2 tsp Coriander, ground 1/4 tsp Cumin, ground 1/2 tsp Cayenne...
    • 434 Views
  • Roasted Multicolored Fingerling Potatoes

    Roasted Multicolored Fingerling Potatoes

    Ingredients: Makes 5 servings 1 each Rosemary Sprig, fresh 2 each Thyme Sprig, fresh 1 1/2 lb Multicolored Fingerling Potatoes, fresh 3 each Garlic Clove, peeled, fresh 2 1/2 TBSP Canola Oil 1/2 tsp Kosher Salt 1/2 tsp Ground Black Pepper Directions...
    • 462 Views

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