LiveWell Vermont

Do you think that nutrient-rich fruits and veggies are non-existent in the winter? Think again! Add these great winter superfoods into your rotation!   Root Vegetables: Most root veggies are in season during the winter. Turnips are known for their high concentration of vitamins and minerals. Try roasting turnips are make a root vegetable salad. Additionally, beets, parsnips, and celery root are also great winter vegetable choices! Winter Squash: Winter squash is full of beta-carotene and makes great comfort food during the winter. With so many varieties, it's hard to get bored. Try acorn, butternut, spaghetti squash, and many more! Brussels Sprouts: This veggie is a great source of vitamin c, fiber, and antioxidants. Try them roasted with pears and pecans as a yummy winter salad! Leafy Greens: Kale, Swiss Chard, and Collard Greens are packed with antioxidants and a good source of calcium and iron. You can turn these greens into salads, saute them into stir-fry, stir...

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).

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...

Looking for a new healthy recipe? Try these sweet potato and black bean veggie burgers! Ingredients: 1 1/2 lb sweet potatoes 1/3 cup quinoa 1 cup old fashioned oats 1 can (15oz) black beans (drained and rinsed) 1/2 small red onion, diced 1/2 cup lightly packed fresh cilantro, chopped 2 tsp cumin powder 1 tsp chili powder 1 tsp chipotle powder or smoked paprika 1/2 tsp cayenne powder (optional) 1/2 tsp salt oil, for cooking whole wheat hamburger buns (optional) burger fixings (avocado, guacamole, lettuce, cheese, pickles, etc) Directions: Preheat over to 400 degrees F. Slice sweet potatoes lengthwise and place side down on baking sheet. Bake 30-40 minutes and remove from oven. Once cool, remove the skin and chop up the potato. Set aside.  While the sweet potato is cooking, cook the quinoa.  Grind oats with food processor or blender. They should still be flakes and not powder.  Mix the sweet potatoes, quinoa, black beans, onion, cilantro, cumin, ...

Roast Pork Tenderloin with Apples and Onions Submitted by: Amy Bolger Serves 4 Chef's Note: I have tweaked this recipe from Bon Appetit Magazine a bit over the years, and it has become a recipe my family enjoyrs at least annually, but always in the fall. I have substituted Calvados or even Champagne for the wine (or cider) with excellent results. And at only 281 calories per serving it can be part of a healthy meal. We like to eat this with steamed green beans and roasted parsley potatoes. Enjoy! Ingredients: 1 large pork tenderloin (about 14 ounces) 3 Tablesppons olive oil, divided 2 Tablespoons whole grain Dijon mustard 2 Teaspoons fennel seeds; or, an equal mixture of thyme and rosemary needles, chopped together.  1 large onion, sliced - I like to use a sweet onion like Walla Walla or Vidalia 2 medium Granny Smith apples, peeled, cored, and quartered 1/2 cup dry white wine or cider Optional: 1/4 cup pomegranate seeds Directions: Preheat oven to 45...

Congratulations to our fall recipe contest first place winner - Sue Hackney. Try out her recipe below!!! Crock-Pot Sweet Potato & Black Bean Quinoa Chili Submitted by: Sue Hackney Serves: 6-8 Ingredients: 3 cups sweet potato (about 1 large), diced 1 cup red onion (about 1 medium), diced 1 cup bell peppers (about 1 large), diced 3 garlic cloves, minced 1 (15 oz) can organic black beans 1 (28oz) can fire roasted tomatoes 3-4 cups vegetable broth 2 tablespoons tomato paste 1/2 cup uncooked quinoa 1-1.5 tablespoons chili powder 2 teaspoons cumin 2 teaspoons paprika 1 teaspoon coriander 1/2 teaspoon cayenne (to taste) Salt and pepper to taste  Directions Add all ingredients into crock-pot (starting with just 3 cups of broth). Turn on high and cook for 4 hours, turn down to low and continue to cook until ready to serve. If too thick, stir in another 1/2 - 1 cup of water. Serve with diced avocado (or guacamole) and tortilla chips if desired. ...

Vegetarian Stuffed Peppers with Cilantro Dressing   Serves 4 (serving size = 2 pepper halves) Stuffed Pepper Ingredients:  1 cup quinoa or rice 2 cups veggie broth 4 large red, yellow, or orange peppers, halved with seeds removed 1/2 cup salsa plus more for serving 1 Tablespoon nutritional yeast (optional) 2 tsp cumin powder 1 1/2 tsp chili powder 1 1/2 tsp garlic powder 1 (15oz) can of black beans, drained and rinsed 1 cup whole kernel corn, drained Toppings (optional): Avocado Red Onion, diced Salsa Cilantro, chopped Fresh lime juice Cilantro Dressing Ingredients: 1/2 small ripe avocado 1 cup chopped cilantro 3-4 small limes, juiced 1/3 cup olive oil 1/4 tsp sea salt 1/4 tsp cumin 1 Tablespoon sweetener of choice (such as cane sugar or honey) Water to thin Directions Add rice or quinoa to a saucepan and bring to boil. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and rice or quinoa is fluffy. Pre-hea...

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.

Figuring out how to fuel your workouts takes time and practice. It can be a lot of trial and error until you figure out what foods work for you and how to time your eating. If you're not sure where to start, take a look at these simple tips for how to fuel before, during, and after your workouts!   Pre-Workout Eat early : Eat 90 minutes - 2 hours before your workout Don't Go Hungry : The last thing you want during a workout is to feel tired, which can result in injury. Carbs and Protein: Eat something with complex carbohydrates and a bit of protein (whole grain cereal, a bowl of oatmeal, a ham/tuna/or chicken sandwich, or hard boiled eggs and rice. Try to keep this meal between 300-500 calories. Limit Fiber: Foods high in fiber can upset your stomach though a limited amount is usually alright, especially if it's from veggies. Limit Fat: Fatty foods take a long time to digest and can upset your stomach during a workout. During Your Workout  Stay hydrate...

Breakfast is often the most skipped meal. Skipping breakfast may seem to save time in the mornings, but this can lead to fatigue and low productivity when you get to work. Below is a great healthy breakfast to incorporate into your morning routine! Peanut Butter Overnight Oats Overnight oats are great. You combine the ingredients, stick it in the fridge, and a healthy breakfast waiting for you in the morning! Ingredients: 1/2 cup unsweetened plain almond milk 3/4 TBSP chia seeds 2 TBSP natural peanut butter or almond butter 1 TBSP Maple Syrup (can substitute honey, brown sugar, or stevia) 1/2 cup rolled oats Toppings (optional): Sliced banana, strawberries, raspberries, flaxseed meal, granola, or additional chia.  Preparation: In a mason jar or small bowl combine almond milk, chia seeds, natural peanut butter, and maple syrup. Note: the peanut butter doesn't have to be completely mixed in.  Add oats and stir. Make sure the oats are immersed in almond ...

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...

Do you ever get to Sunday and feel a little overwhelmed the weekend is almost over?  Try adding some of the following to your Sunday routine to help get your week started on the right foot! 1.) Workout Starting the week with a workout helps fuel motivation to keep it up all week! You will also start the week off feeling energized and ready to tackle your to-do list! 2.) Meal Planning Planning your meals for the week can make lunches, dinners, and even breakfast feel less overwhelming and help you make healthy food choices all week long! Write out the meals you want to make and make a grocery store list with the ingredients you need. 3.) Grocery Shop Once you have a list, get the food you need for the week. Stick to your list! Make sure you have the ingredients you need for your meals as well as healthy snack options (apples, carrot sticks, hummus, whole grain crackers, etc). 4.) Meal Prep Once the work week starts it's hard to find extra time in the day to make meals....

Change doesn't happen overnight. The key is to take simple steps and add them into your routine over time - there are no quick fixes when it comes to leading a sustainable healthy lifestyle! Below you'll find some tips to help you get started! 1.) Eating right is about 80% of the battle. Whether you're trying to lose or maintain weight, you can't go wrong with a healthy balanced diet. 2.) Stay hydrated.  Staying hydrated will help you feel energized, reduce fatigue, and keep you feeling good. 3.) Recovery is just as important as what you do at the gym.  Over training will slow progress and can lead to injuries.  Make sure to take the time to warm up, cool down, stretch, and cross train when needed. Don't be afraid to take some days easier than others. You don't have to do a long intense workout every day to see results! 4.) See exercise as a treat and not a punishment.   Working out should make you happy. It's time in your day just...

This recipe is filled with quality protein and omega-3 fatty acids, which are essential for optimal health. Serve your salmon over a serving of quinoa mixed with braised greens for the perfect balanced meal. Servings: 4 Ingredients 1 1/2 cups quinoa 2 cups water 1 cup fresh mint leaves 1/4 cup plain Greek yogurt, non-fat 4 salmon fillets 1 1/2 Tbsp extra virgin olive oil 1 bunch broccolini, coarsely chopped, blanched 1 bunch asparagus, coarsely chopped, blanched 1 fennel bulb, trimmed reserving fronds, halved, thinly sliced 1/4 cup fresh dill sprigs 1 tsp ground cumin 1 lemon, rind finely grated, juiced Preparation Heat a saucepan over medium heat. Stir the quinoa...

We had a tie for third place! Check out both of these great soup recipes submitted to our 2016 LiveWell Recipe Contest!  Rockin' Moroccan Soup Submitted by : Lori Perry Ingredients: 2 tsp olive oil 1 cup onions, chopped 1/2 cup celery, diced 1/2 cup green bell pepper, diced 1 clove garlic, minced 3 cups vegetable broth 3 cups sweet potatoes, cubed 19 oz. tomatoes, canned 19 oz. chickpeas, canned, drained and rinsed 1 tbsp. lemon juice 2 tsp ginger, fresh, grated 1 tsp cumin 1 tsp curry powder 1 tsp ground coriander 1 tsp chili powder 1/2 tsp salt 1/4 tsp black pepper 1/4 cup raisins 2 tbsp. natural peanut butter, smooth 2 tbsp. fresh cilantro Preparation        Heat olive oil in a large, non-stick saucepan over medium-high heat. Add onions, celery, green  pepper and garlic. Cook and stir until vegetables begin to soften, about 3 minutes.         Add all remaining ingredients, except raisi...

Our Live Well Recipe Contest first place winner is Leslie Baker! Check out the great recipe below! Avocado Strawberry Spinach Salad with Poppy Seed Dressing Submitted by: Leslie Baker Salad Ingredients: 6 cups fresh baby spinach 1 pint strawberries hulled and sliced 1 avocado diced (you can double this to 2 avocados) 4 ounces crumbled gorgonzola or blue cheese 1/4 cup sliced almonds toasted 1/2 a small red onion thinly sliced Optional: To make the salad a meal, you can add a couple grilled chicken breasts Poppy Seed Dressing Ingredients: 1/2 cup olive oil 3 Tablespoons apple cider vinegar 2 Tablespoons honey 1 Tablespoon poppy seeds Salt and Pepper to taste Preparation: To make the salad, toss all the salad ingredients together with the desired amount of dressing until combined.  To make the dressing, whisk all ingredients together until combined. For more great recipes, check out our LiveWell Recipe Book

  Cholesterol from eggs may not be the heart breaker it was once believed to be according to more and more research. Government guidelines about dietary cholesterol are changing to reflect the growing body of evidence that suggests a weak relationship between cholesterol in the diet and cholesterol in the blood. The 2015 Dietary Guidelines for Americans now place no limit to daily cholesterol. For the most part, people who eat eggs do not have a higher risk of heart attack (excluding people with diabetes). Enjoying one egg a day for most people falls within these new dietary guidelines. Saturated fat, sugar and lack of exercise most likely play a bigger role in the risk of heart disease. Contrary to the popular beliefs held for many years, eggs really are an affordable nutrition powerhouse with most of the nutrition found in the yoke. One egg has 13 essential vitamins and minerals plus 6 grams of high-quality protein, 9 amino acids and zero carbs, ...