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    Healthy Recipes

Here is a yummy meat free meal that will really fill you up:

Curried Couscous with Feta and Broccoli

Tips/Notes: 

  • Although the upfront cost may be high, you can most of the ingredients more than once.  
  • I measure out all ingredients before beginning as the cook time is very quick. 
  • Shari suggested replacing the sugar with all honey.
  • Use bagged broccoli florets and pre-shredded carrots eliminates the prep time.
  • If you don’t eat all in one serving, be sure to only add the cheese to the portion you will eat in that sitting, that way you can microwave the meal and sprinkle with cheese each time.

Ingredients

  • 1 3/4 cups water
  • 1 cup uncooked couscous
  • 1 1/2 cups small broccoli florets $
  • 1/2 cup finely chopped red onion $
  • 1/3 cup shredded carrot $
  • 1/4 cup raisins $
  • 1/4 cup dry-roasted cashews, chopped
  • 2 tablespoons white wine vinegar
  • 1 1/2 tablespoons olive oil $
  • 1 tablespoon sugar $
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon bottled minced fresh ginger
  • 3/4 teaspoon salt $
  • 1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed
  • 3/4 cup (3 ounces) crumbled feta cheese $

Preparation

  1. Bring 1 3/4 cups water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  2. While couscous stands, steam broccoli florets, covered, for 3 minutes or until tender.
  3. Combine couscous, broccoli, onion, and next 10 ingredients (onion through chickpeas), tossing gently. Sprinkle with cheese.

Very delicious and for those with a  healthy appetite like me, the nuts and garbanzo beans really fill you up even though there is no meat. Enjoy!!”

Olive Oil and Herb Roasted Winter Vegetables:

Pre-heat your oven to 425 degrees

  • Root and Hearty Vegetables (any quantity) – *all cut to a similar size for consistent cook time – try any combination of Carrot, Parsnip, Turnip, Sweet Potato, Local Potato, Beet, Butternut, Acorn, or Delicata Squash, Onion, etc.
  • Olive Oil (I like extra virgin) or try Walnut or Hazelnut Oil for a fabulous flavor
  • Rosemary, Thyme, Sage or any herb you like
  • Sea Salt & freshly cracked Black Pepper

Get out your biggest mixing bowl, add your like-sized cut raw veg, drizzle on just enough oil to lightly coat, toss in the herb(s), Sea Salt & Black Pepper to taste.

Spread it all out on a large cookie sheet/baking pan. The trick here is really to use that large mixing bowl to get everything evenly coated and then spread the vegetables out in one layer (if you’re making a lot, use two sheets or make it in two rounds), this will ensure that your vegetables caramelize beautifully.

Pop your tray(s) in the hot oven and leave it be until the bottom of the vegetables are getting golden and a little crispy (for 2” cube cut veg size ~ 15 minutes) – remove tray from oven and using a long flat spatula, turn all of the vegetables so that the the top (uncooked) side is now touching the pan bottom. Pop back into the hot oven and leave them alone for another 15 minutes or until you can see that the bottom is now also golden and crispy.

Remove from oven and place in your favorite salad or pasta bowl, drizzle a little more oil (olive, walnut or hazelnut), or a sparkle of vinegar, test for salt, top with a little more chopped fresh herb and VOILA!

This can be served as a side dish or as a main dish over cous cous, rice or pasta.

Here’s the best part: Use the leftovers to make a roasted vegetable soup. Simply add the roasted vegetables to a deep sauce pan, add enough stock (chicken or vegetable to cover by 2”), simmer for an hour, let it all cool and buzz it up with a stick blender (or use a regular blender) to a velvety puree. Serve it with homemade croutons, a dollop of fresh yogurt or some basil oil, mmmmmmmmmm!
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More:  Shari’s Health & Wellness Nutrition Tips & Recipes

The power of will and yoga / exercise can change your life! Watch this video:  http://youtu.be/qX9FSZJu448  Disabled Veteran who walks with arm crutches changes life through regular yoga exercise. 

  • Here’s a link to an article on the differences between a lifestyle change and a new year’s resolution (why new year’s resolutions are almost set up to fail, but a lifestyle change is forever). Great key tips for making lifestyle changes.: http://www.apa.org/helpcenter/lifestyle-changes.aspx. 

  • We are also announcing an “Everybody Walks Campaign” where (at the State Office) we will be hosting two 30 minute group walking sessions every Monday, Wednesday and Friday: one leaving at 11:25 am and one at 12:25 pm (allowing folks to walk on their lunch breaks).  We are hoping to start a trend at our Field Offices!  Once we get in the groove, we can tailor times/days (after and before work as well)  to the dynamics of each office.  If you don’t think there is much to be gained from 30 minutes of walking, read this article on “Walking Lunches”: http://www.americanrunning.org/w/article/have-a-walking-lunch.

Food for Thought

Here’s another great article from the Greatist.  It offers a synopsis of the current terms that define the food choices available today (i.e. Organic, Cage-free, Free-roaming), as outlined and regulated by the USDA.

Knowledge of this information is very useful when making choices about what foods to purchase and eat. While the article discusses all foods: meats, eggs, dairy and prepared foods, there’s also a handy list of the most important produce items to buy organic. 

Here’s a Spanish phrase I love:
Come bien, Vive bien. Eat well, Live well!
Shari

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 Links: