¼ cup maple syrup
1 ½ tsp pumpkin pie spice
1/8 tsp salt
1/8 cup almonds
1/8 cup pecans
1/3 cup pistachios
1/3 cup cashews
1/3 cup sunflower seeds
1/3 cup pumpkin seeds
1/3 cup dark chocolate morsels
1/3 cup dried cherries
Heat maple syrup over low heat in a saucepan until it boils. Add the nuts and pumpkin pie spice and cook for 15 minutes stirring constantly. Spread onto sprayed cookie sheet and let cool completely. Add chocolate and cherries and store in airtight container. Enjoy!
Lose 50+ pounds and KEEP THEM OFF! It's time your weight loss dreams become a reality. Come to our free Body Makeover info night and find out how!
The info night, this month, is at our Sedro-Woolley location, but our BMO program is run at both locations!
We're so excited about the salad we're making,
we're assuming you'll want the recipe, so here you are!
Eat a Rainbow Spring Slaw
Pumpkin Cream Cheese Dip
8 ounces low-fat cream cheese (Neufchatel), softened at room temperature
3/4 cup canned pumpkin (unsweetened and unsalted)
3 tablespoons sugar (can also use sugar substitute)
1 teaspoon pumpkin pie spice (or use 1/2 tsp. cinnamon and 1.4 tsp. each of nutmeg and cloves)
1.2 teaspoon vanilla
6 apples, sliced
Mix all ingredients for dip together in a mixing bowl by hand or with electric mixer at medium speed. Chill dip if desired or serve at room temperature with the apple slices. Yum!
Mayo Clinic Healthy Weight Pyramid Servings:
Fortunately, the Mayo Clinic has made it easier than ever to stay ahead of the game by offering delicious sides, entrees and treats that will leave you satisfied and on track! If you want to learn more about how to treat your body right from the inside out, sign up for our Mayo Clinic Diet class!
Call (360) 424-4200 or e-mail Customer Service to get started!
Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.
Keep it healthy:
- Eat more plant-based foods
- Reach for while grains and veggies to boost your fiber.
- Dial back your salt intake.
- Go for "good" fats from nuts, olice oil and fish. Limit saturated fat and avoid trans fats.
Black Bean Salsa Tacos
Here's a recipe that is heart healthy and delicious - fast to fix for a lunch!
1 can black beans, rinsed and drained
1 fresh tomato, chopped
1 cup frozen corn, thawed
Salt, pepper and seasonings to taste - hot sauce, chili powder, cumin, etc.
Combine ingredients with seasonings
Serve 3/4 cup salsa with chips or tortilla.
MAYO CLINIC DIET PYRAMID SERVINGS:
-Riverside Health Club Nutritionist and
Mayo Clinic Diet instructor, Donna
Check out this fun fall recipe from
Riverside Nutritionist & Mayo Clinic Diet instructor, Donna!
Winter squash is a good source of nutrition: Vitamins A & C, potassium and fiber. Acorn squash is quick to prepare and looks so pretty on your plate. Pair it with some crusty whole grain bread and a nice wedge of cheddar cheese and you have a complete and easy meal!" - Donna
Acorn Squash with Spicy Apples
1 tart apple--Jonagold, Honey Crisp, Granny Smith, etc.--cored & sliced
2 Tablespoons brown sugar
1 teaspoon cinnamon
1 small acorn squash, about 6 inches in diameter
2 teaspoons trans fat free margarine
Mayo Clinic Diet Servings:
1. In small bowl, mix the apple, brown sugar and cinnamon. Set aside.
2. Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes, turning after 3 minutes to ensure even cooking.
3. Place the squash on cutting board and cut in half. Scrape the seeds out of the center and discard. Fill the hollowed squash with the apple mixture.
4. Return the squash to the microwave and cook until the apples are softened, about 2 minutes.
5. Transfer to a serving dish. Top each half with 1 teaspoon margarine and serve. Enjoy a wonderful taste of fall!
Riverside Health Club
You don't have to be perfect
to walk in, but plan on
walking out better.
Riverside Health Club