Five Quick Tips for Healthy Eating

If you can learn kitchen shortcuts to delicious and healthy meals, you can change your lifestyle.

Try these tips to cut salt, fat and calories:

Add flavor without adding salt. A bit of lemon juice can make a small amount of salt seem like more. Or perk up bored taste buds with vinegar and pepper.

For dips or spreads that call for cream cheese, substitute half a cup of ricotta cheese blended with half a cup of fat-free cream cheese. Serve with raw veggies.

Add evaporated fat-free milk to soups and casseroles in place of heavy cream. Bulk up casseroles, stews and soups with beans and vegetables.

Cradle your pie filling with a crust of graham crackers instead of pastry dough.

Use applesauce instead of butter and oil in baked goods. A half cup of applesauce equals one cup of butter or oil.

Treat your employees to a healthy cooking class or a wellness workshop right in the office.

Contact us for more information about scheduling services for your organization.

A Quick and Healthy Recipe to Warm the Heart!

Here in Phoenix, we're already seeing rising temps. There is probably less than a month left before we're donning shorts and flip-flops again. Here is a great recipe just in the nick of time.

Hearty Minestrone Soup

The veggies in this recipe are available year-round so they're always fresh! Enjoy now or freeze and save for later.

1 Tbsp olive oil
1 small onion
2 medium carrots, sliced
1 stalk celery
1 clove garlic
1 Tbsp pot herbs
1 14-1/2-ounce can reduced-sodium chicken broth
1 14-1/2-ounce can no-salt diced tomatoes, plus one can water
1 19-ounce can cannellini (white kidney) beans, no salt added
1/2 cup frozen peas
1 cup cooked elbow macaroni

In a large pot, heat oil over medium-high heat. Add onion, carrots, celery, garlic and pot herbs. Cook, stirring just until onions look slightly wilted. Add chicken broth, tomatoes, water, and beans. Bring just to a boil, then turn heat to low and simmer about 10-minutes. Add peas and macaroni and serve.

Serves four (2 cups each).

Nutrition facts per serving: 250 calories, 10 grams protein, 4 grams fat, 41 grams carbs, 10 grams fiber, 404 mg sodium.

The Back Rub Company offers a variety of Healthy Cooking Classes. Keep your employees healthy all year! Contact us at 480-330-2066.