Wonton Soup

Wonton Soup

Wonton Soup – Serves 6 (Serving Size: 6 oz. soup & 3 wontons)

18 vegetable potstickers or dumplings (Bibigo is the brand)

1 Cup bamboo shoots

1 Tbsp fresh ginger, minced

1 Tbsp soy sauce

1/2 tsp. black pepper, coarse ground

4 Cups chicken broth, low sodium, organic

1/2 Cup green onion, chopped

2 Cups fresh spinach, chopped

1/2 Tbsp sesame seed oil

Steam wontons separately, set aside. Saute bamboo shoots, ginger, and soy sauce in sesame seed oil for 4-6 minutes. Add chicken broth and bring to a simmer. Cook 30 minutes. Add chopped spinach, green onions and 3 hot wontons in each soup cup. Pour hot broth over wontons.

Per serving: 63 calories, 4g protein, 10g carbohydrates, 1g fat, 1g fiber, 896mg sodium



Chocolate Lava Cake w/ Raspberry Sauce

Chocolate Lava Cake w/ Raspberry Sauce

Chocolate Lava Cake w/ Raspberry Sauce- (makes 24 mini cakes) serving size – 1 cake

2 Cups greek yogurt

¾ Cups chocolate almond milk

1 ½ Cups oat flour

1 ½ Cups cocoa powder

1 ½ Cups cane sugar

3 eggs

1 Cup apple sauce

3 teaspoons baking powder

1 ½ teaspoons salt

Notes: Preheat oven to 325 degrees. Mix all ingredients in a stand mixer until smooth and well combined. Portion ¼ cup batter into cupcake tray. Stuff with ½ ounce frozen ganache ball. Bake for 15-18 minutes until no batter sticks to a butter knife. Allow to cool before serving.

 Chocolate Ganache Truffle:

10 ounces dark chocolate chips (63% if you have it)

1/3 Cup Thai Kitchen lite coconut milk

½ teaspoon vanilla extract

Notes: These can be made the day before to speed up assembling. Place chocolate in a medium-sized bowl. In a pot add coconut milk and vanilla and heat until just about boiling. Immediately add coconut milk to chocolate and let stand for 3-5 minutes,  then stir until creamy and smooth. Cool until completely smooth. Portion into ½ oz balls and freeze completely before adding to the cake batter.

Raspberry Sauce- (makes 2 ½ cups)       

2 1/2 Cups Raspberries

2 Tablespoons lemon juice

1 teaspoon vanilla

Notes: Combine all ingredients in a pot and cook on low until the raspberries are mushy and the syrup has reduced. Blend and strain out seeds. Cool completely before bottling

Serve Lava Cake with a mini scoop of Vanilla Halo Ice Cream (optional) and drizzle with raspberry sauce.

Calories 120,  Protein 4g,   Carbs 18g,   Fat 2g,   Sodium 142mg      

Strawberry Cucumber Salad

Strawberry Cucumber Salad

Strawberry Cucumber Salad – Serves 5 (serving size 1/2 cup)

1 1/4 C. sliced strawberries

1 1/4 C. peeled, gutted & sliced cucumbers

1/2 C. thinly sliced red onion

1/2 Tbsp. fresh basil sliced chiffonade

1/2 Tbsp. fresh mint roughly chopped

1/4 C. feta

Salt & Pepper to taste

1/4 C. balsamic reduction to garnish

Slice strawberries, cucumber, red onion & herbs. Gently toss together in large bowl with salt and pepper. Garnish with feta & balsamic reduction.

Calories 75,  Protein 3g,  Fat 4g,  Saturated Fat 1g,  Sodium 587mg

How to Turn the Winter Blues into Blue-Sky Days

How to Turn the Winter Blues into Blue-Sky Days

Trying to figure out how to get out of that winter slump? Psychologist and life coach Dr. Cliff Arnall says “Whether embarking on a new career, meeting new friends, taking up a new hobby or booking a new adventure, January & February are actually great months to make those big decisions for the year ahead.”

Here the College of Medicine picks expert tips sourced from the NHS and Mental Health Charity Mind on how to remain positive if gray clouds descend.

GET SOME EXERCISE: Even a brisk 10-minute walk can work wonders for the mood. Physical activity can relieve depression and anxiety

EAT WELL: Improving your diet may help to improve your mood, give you more energy and help you to think more clearly

SLEEP! Switch off electronic devices an hour before bedtime and avoid staying up late. Eight hours’ sleep can prove a tonic

GET OUTDOORS: Enjoy the fresh air; tackle the garden, go for a stroll during your lunch hour, ride a bike…all great ways of fighting off the mood-dampening dark mornings/evenings

SEEK HELP: If daily life feels overwhelming consider speaking to your GP, or even friends and family. Don’t suffer alone

AVOID EXCESSIVE DRINKING: The answer is rarely in the bottom of the glass and a hangover is only likely to worsen your mental health

MAKE NEW CONNECTIONS: Combat loneliness by committing to a new class, for example, a free/low-cost local walking group or an art class, as a way of widening your social circle

DO SOMETHING KIND: Paying it forward is a brilliant mood enhancer; whether it’s baking a cake for a friend or calling on an elderly neighbor, everyone wins with kindness

BE MINDFUL: Taking time to live in the moment can help lift spirits. Press pause on the stresses of a busy life and try and be more aware of being in the present