Rosemary Weaver, MPH, RDN, LDN, Clinical Dietitian at Northwest Community Healthcare Wellness Center
Whether you’re headed to a party or hosting one on Feb. 3, you’ll huddle up for these recipes which focus on veggies, fruit and lean protein vs. the typical high-fat chips and dip. Don’t be surprised if they’re gone before the second quarter starts.
Kickin’ Black Bean Dip
1 tbsp. red onion, finely diced
1/3 medium red onion, chopped
1 can diced tomatoes with green chiles, drained
2 (16-ounce) cans black beans, rinsed and drained
1 tablespoon garlic-flavored olive oil
2 tablespoons balsamic vinegar
1 Tbsp. fresh lime juice
1 Tbsp. fresh cilantro, chopped
1 clove garlic, peeled
1 tsp. ground cumin
Fresh ground black pepper and a pinch of salt to taste
Additional fresh cilantro (garnish)
No- salt- added tortilla chips
Assorted raw vegetables
- Dice 1 tbsp. red onion; set aside for dip garnish.
- Using high speed blender or food processor, puree: the beans, 1/3 of a red onion, diced tomatoes with green chiles, vinegar, lime juice, cilantro, olive oil, garlic and cumin.
- Spoon dip into serving bowl and add fresh ground black pepper to taste and a pinch of salt. Stir. Sprinkle with the remaining diced red onion.
Serve with raw veggies and no-added-salt tortilla chips. Garnish with fresh cilantro.
Nutrition per 1/8th of recipe: Carbohydrate: 17 grams; Protein: 6.25 grams; Fat: 2.3 grams; Calories: 114; Exchanges: 1 starch/carbohydrate; 1 low-fat protein
Game-day Fruit Spears with Tropical Dip
Ingredients for fruit spears:
24 wood skewers, 6” in length
5 cups fresh fruit, cut bite-sized: pineapple, melon and strawberries (leave whole)
1 cup grapes (red or green)
1 cup fresh blueberries
3 small star fruit, peeled and sliced into 24 slices
2 small kiwi, peeled and cut in small triangles
Ingredients for dip:
2 small to medium mangoes, peeled, seeded and chopped into large pieces
1 ripe banana
¼ cup pineapple preserves
24 small condiment/tasting cups for dipping
- Wash all fruit; peel and chop as directed.
- Assemble fruit onto skewers, varying/alternating colors and types. Set aside on a large tray and refrigerate until serving.
- For dip, in food processor or high-speed blender: puree the mango, banana and pineapple preserves together until blended and smooth.
- Spoon into bowl and refrigerate until ready to serve.
To serve, set bowl with serving spoon and condiment/tasting cups out next to tray with fruit spears.
Nutrition per serving (1 fruit spear plus 2 tbsp. of dipping sauce): Carbohydrate: 19 grams; Protein: 0 grams; Fat: 0 grams; Exchanges: 1.25 fruit exchanges
Want to banish post-Super Bowl belly bloat?
Sign up for Hatha Flow Yoga Wednesdays at 8:15 a.m.
Enjoy a great full-body challenge aimed at building strength and stamina in body and mind. This class strikes a balance between flowing vinyasa movements and the longer holds of classical hatha. It’s the perfect blend of both strength and endurance building. Expect some inversions, twists and deep explorations into poses that will give you the freedom and joy of learning where you can take your body. We invite you to have fun, honor your body and work at your own pace. All levels are welcome.
Sign up for our new Master Swim class
Our new Master Swim class sessions at the NCH Wellness Center are happening now and run through April 20. The class is designed for individuals who are competitive swimmers. Improve your stroke/speed and get ready for that triathlon, if that’s your goal. Our program helps swimmers at all levels and provides a team atmosphere. Participants receive pre/mid/post skills assessments for stroke development, speed and efficiency. Sign up for one, two, three or four times per week. Class meets M/W/F 6to 7:15 a.m.; Sat. 7:30 to 9:15 a.m.
To learn more about these and other great classes, call the NCH Wellness Center at 847-618-3500 or visit nch.org/wellnesscenter/group-exercises.