LiveWell Vermont

You've heard it before, meal prepping can save you time, frustration and help you eat healthier during the week. If you're not convinced meal prepping is a good thing, check out these benefits below! 1.) It saves you money. Buying lunch at work is costly. Often lunches cost upwards of 10 dollars (multiplied by 5 and that's 50 dollars every week) and they skimp on portions. That healthy salad you ordered is probably a lot of lettuce and very few other veggies and lean proteins. Prepping ahead will give you filling and satisfying meals to help you power through the rest of your work day. Plus, you get to enjoy your full lunch break instead of having to spend time going somewhere and ordering food! 2.) It can help you stay on track with your health and fitness goals. We've all been there - that weeknight where you worked late, got stuck in traffic on the commute home, and the last thing you want to do is actually make a meal when you finally get home. Ni...

The 2 nd place winner for the State of Vermont Recipe Contest is Cheesy Summer and Zucchini Squash Casserole submitted by Alissa Robertson! Alissa wrote, “Here is a nice and tasty squash recipe to make while the summer and Zucchini squash are very productive. This vegetable dish is colorful and with all the cheese, your kids will eat it right up!” Whether you are getting back into a routine with school, juggling a busy work week or just enjoying a simple but tasty recipe, Cheesy Summer and Zucchini Squash could be the perfect option for you! This recipe can be found on pg 29 of the Employee Recipe Book: Summer Edition . Congratulations, Alissa! Special thanks to the Live Well Wellness Ambassadors who voted on all the wonderful recipes submitted by State of Vermont Employees! If you would like to join the team of Wellness Ambassadors and promote wellness at your worksite email your Wellness Team (DHR.LiveWellVermont@vermont.gov).

The 1 st place winner of the State of Vermont Summer Recipe Contest is Squasherole submitted by Ellen Cairns! This easy summer dish is nutritious and delicious. Ellen wrote, “This is a simple recipe that is based on a French provincial dish called a tian.   It is the answer to "What to do with all that summer squash?" and can be adapted in many different ways.   The base can be potatoes, as listed, or a layer of quinoa, rice, or other grains.   You can also play around with the types of protein (adding beaten eggs, for instance, instead of the tofu) and cheese.   One recipe, many possibilities!” As the summer is coming to a close, this recipe is perfect to use the rest of your summer squash supply. This recipe can be found on pg 27 of the Employee Recipe Book: Summer Edition . Congratulations, Ellen!! Special thanks to the Live Well Wellness Ambassadors who voted on all the wonderful recipes submitted by State of Vermont Employees! If you would lik...

Are you looking for a quick and simple dinner that also provides fantastic leftovers? Look no further than this frittata recipe. This recipe is very versatile. You can switch out the veggies, cheese, and/or herbs to whatever your preference may be. This recipe would go well with roasted potatoes and a side salad to make it a more hearty meal. Veggie Frittata Ingredients: Assorted vegetables, diced (one good combination is broccoli, spinach, and onion however feel free to get creative with what you have in the fridge). 3 Tablespoons olive oil 6 Basil leaves, diced 3 cloves garlic, minced 8 eggs 3/4 cup plain unsweetened almond milk (you can also substitute regular milk) 1 1/2 cup shredded cheese. You can use a combination of cheeses or stick to one. Cheddar is a great option. Salt and Pepper to taste  Directions: Add veggies, garlic, and olive oil to a large frying pan. Saute until veggies are slightly tender (6-7 minutes). Whisk eggs and milk in a large bowl ...

Better Breakfast without  breaking the bank Breakfast can be so tricky! We know we should eat it but often times don't have time or the energy to make something in the morning.  AND, if by chance we do feel like making something, it is so difficult to come up with healthy ideas! Lucky for you, we have put together a list of 10 delicious recipes to kick start your day.  Many of these recipes are inspired by Caitlin from Frugal Nutrition.  1.  PALEO EGG MUFFINS  $0.83 Per Serving Make Ahead, Paleo, Vegetarian They’re little frittatas, baked in muffin cups for early morning convenience. Two egg muffins = one serving.These are fun because they are so easy to personalize so you could have a different favor every day if you wanted! My favorite addition is sweet potato and ground turkey! 2. HARD-BOILED EGG + BANANA W/ PEANUT BUTTER $0.60 Per Serving Make Ahead, Vegetarian, (Paleo  if you sub the PB for  almond butter) This ...

Congratulations to our third place recipe contest winner Tabbi Daly! Check out the recipe for Asparagus Pasta Salad below! Asparagus Pasta Salad Ingredients: 8 oz penne pasta uncooked 1 pound asparagus, trimmed and cut into 2 inch pieces 1 cup halved cherry tomatoes 1/2 cup purple onion, thinly sliced Dressing: 1/3 cup plain greek yogurt 2 tbsp lemon juice 2 tbsp olive oil 1 tbsp freshly chopped parsley 1 tsp sugar 1 tsp lemon zest salt and pepper to taste Directions: Boil pasta for 12 minutes then add the cut asparagus. Cook for an additional 2-3 minutes and then drain and run under cold water until cooled. Drain completely and place in a large bowl.  Add tomatoes and onion then toss to coat.  Whisk together the remaining ingredients for the dressing and pour over pasta. Stir to coat.  Serve.

Congratulations to our second place recipe contest winner Laura Ann Nicolai for her recipe submission! Check out this great recipe! Springtime Penne with Peas and Parmesan Yield: 4 servings Ingredients: 1 pound fresh peas, shelled (about 3/4 cup) 6 ounces pea shoots (tendrils, shoots, leaves) (1/2 big bunch) 1 Tablespoon extra-virgin olive oil 1 bunch young spring onions or scallions, finely chopped (about 1/2 cup) 1 clove garlic, finely chopped Salt and freshly ground pepper 2 teaspoons chopped fresh tarragon 1 Tablespoon chopped fresh parsley 3/4 pound penne (substitute whole wheat if preferred) 1 to 2 ounces Parmesan, grated (1/4 to 1/2 cup, to taste) Directions: Begin heating a large pot of water for pasta. Meanwhile, steam the peas over an inch of boiling water for 4 minutes, until just tender. Transfer to a bowl. Add the pea shoots to the steamer and steam for 2 minutes until just wilted. Remove from the heat and allow to cool until you can handle...

Our first place 2017 Spring Recipe Contest winner was Robin Katrick who submitted the following recipe. Quinoa Cakes with Roasted Red Pepper Sauce and Avocado Salsa Ingredients: Roasted Red Pepper Sauce 2 red bell peppers 1 cup almond milk 1 tablespoon corn starch 4 shallots, chopped 4 cloves of garlic, minced salt and pepper to taste 2 tablespoons nutritional yeast Quinoa Cakes 1 cup quinoa, cooked 1/2 zucchini, shredded 1/2 carrot, shredded 3 eggs 2 cloves garlic, minced handful of parsley, chopped 1/2 cup Parmesan cheese 1/4-1/2 cup almond flour salt and pepper to taste Avocado Salsa 1 avocado, diced handful of cherry tomatoes, diced 1 lime, juiced handful of cilantro, chopped salt and pepper to taste Directions: Roasted Red Pepper Sauce Preheat oven to 500 degrees. Cook red peppers whole for 30 minutes. Remove from the oven and wrap in foil for 10 minutes to soften.  While the red Peppers are cooking, saute the shallots and gar...

Do you find your work weeks rushed and have limited time to put together healthy meals? Try some of these meal prep tips over the weekend to help you start your week off on the right foot! 1.) Have a game plan Have an idea of 3-4 dinner recipes you'd like to make. Brainstorm lunches (can be made from leftovers), snacks, and even breakfasts to make your mornings stress free. 2.) Make a grocery list and stick to it Make a list based off of the recipes you want to make. When you go to the grocery store, make sure you stick to the list! 3.) Find your go-to recipe s Start gathering your go-to recipes - ones that taste great and are easy to throw together. Keep them in an online document or print them out and create a recipe book! 4.) Double or triple the recipe While you're prepping your food, you can easily double or even triple the recipe to use for leftovers and also freeze. This will make for quick meals on those days you're busy! 5.) Prep your recipes ...

Is your farmer's market overflowing with vegetables? Or, are you struggling to use up all the veggies in your garden? Freezing is a great way to enjoy vegetables all year long and takes very little time to do. Here are 5 vegetables that are simple to freeze right now!   1.) Corn Frozen corn can be added to soups, stir fry, and cornbread without thawing! Frozen corn can be kept for up to 6 months. Freeze corn by blanching in salt water, dry, then freezing the whole cob or cut kernels and store in a zip top bag. 2.) Green Beans Frozen beans can be sauteed in olive oil for a quick side dish. To freeze: Trim the stems of the beans, boil for about 3 minutes, then shock in an ice bath. Dry the beans well and then freeze on a parchment lined baking sheet. Once frozen, store in a zip top bag. 3.) Roasted Peppers All varieties of peppers can be roasted for freezing! Roast peppers on the grill or in the oven, then remove blackened skin and stems. Freeze on a parchment line...

Looking for a simple and healthy dinner recipe? These sweet potato fitters with avocado salsa are packed with nutrients and very filling! Makes 2 servings Ingredients: 1 Egg 1 Medium Sweet Potato (peeled, grated, and drained) 1 tsp Olive Oil Sea salt Pepper 1 Tablespoon Coconut Oil 1 Avocado Cubed 1 Large Tomato Cubed 1/2 Small Lemon Juiced Handful of Basil Leaves (torn) Directions 1. Whisk egg well in small bowl. Combine with sweet potato, olive oil, and salt and pepper - mixing well. 2. In a large pan, melt coconut oil over medium heat. Spoon potato mixture into pan and flatten out to make a patty the size of your palm. Cook for about 4 minutes on each side until golden brown and crispy. 3. Meanwhile place avocado and tomato in a bowl. Squeeze the lemon juice over top and season to taste with salt and pepper. Add basil and mix well. 4. Serve fritters topped with salsa.

Looking for a healthy vegetarian meal? This quinoa taco meat makes the perfect filling for tacos or taco salad. Ingredients Quinoa 1 cup quinoa 1 cup vegetable broth 3/4 cup water Seasonings 1/2 cup salsa 1 TBSP nutritional yeast (can be found next to seasonings and spices in the store) 2 tsp ground cumin 2 tsp chili powder 1/2 tsp garlic powder 1/2 tsp sea salt and black pepper 1 TBSP olive oil For Tacos: Use any or all of the following! Guacamole, Salsa, Plain Greek Yogurt (substitute for sour cream), Cheese Black Beans Cucumbers Tomatoes Green Onions Sauteed Peppers and Onions Avocado Fresh Corn Cilantro Taco shells, tortilla chips, or soft taco shells   Instructions  1.) Heat a medium saucepan over medium heat. Add quinoa and toast for about 5 minutes stirring frequently. 2.) Add vegetable broth and water and bring to a boil over medium-high heat. Then reduce heat, cover, and let simmer for 15-25 minutes or until liquid is complet...