Ask Joe   
Mt. SAC Emergency Alert

Alert: Mt. SAC has Transitioned to Online Classes and Services (see www.mtsac.edu/online). Learn more about our COVID-19 response at www.mtsac.edu/health.

Wellness Center

Lunch n' Learn

Megan Wroe is a registered dietitian and health coach. She received her Master’s degree in nutrition and food science at Cal Poly Pomona and completed her dietetic internship at the VA in Los Angeles. After years in the field of pediatric outpatient nutrition, Megan became a Certified Lactation Educator and more recently, became certified as a Culinary Nutrition Expert, making her a professional at putting nutrition recommendations into actual food experiences. Megan is currently a lead health coach at St. Jude Wellness Center. She works directly with clients for both individual consultation and in teaching health and wellness programs. She also works with employers and advisors/brokers in implementing wellness programs into their company workplace.

Megan Wroe

Megan Wroe, MS, RD, CNE, CLEC
Wellness Manager & Registered Dietitian,
St. Jude Wellness Center

 

Nutritious and Delicious Breakfast Dishes Nutrition Class & Demo!

Join registered dietitian Megan Wroe in her kitchen once again for a brand new virtual lunch n’ learn! Megan will be showing you how to make some nutritious and oh-so delicious breakfast dishes that are easy to whip up and will keep you energized all morning rather than getting that early afternoon crash!

 

 

    • Almond BarsProtein Bars

      Almond Butter Chocolate Protein Bars

      Servings 6-8

      Protein Bars

      INGREDIENTS:

      • 5 pitted dates
      • 5 Tbls. water
      • ½ cup almond butter
      • ½ cup neutral protein powder
      • 1/3 cup almond flour
      • 1 Tbls. cocoa powder
      • ½ tsp. cinnamon
      • ¼ tsp. salt

      INSTRUCTIONS

      1. Heat dates and water in microwave for 1 minute. Remove and cover with a towel for 5 minutes to “steam.”
      2. Pour dates, water and nut butter into blender and process until smooth. Add protein powder and almond flour and process again until smooth.
      3. Separate the mix into 2 separate bowls. Add cocoa powder into one and cinnamon into the other. Mix well.
      4. Combine the 2 doughs into a large ball so that it starts to looked marbled. Push firmly into an 8x4 loaf pan lined with parchment paper.
      5. Freeze for at least an hour. Slice into 6-8 portions and store in the freezer. Allow to defrost for 2-3 minutes before eating.

      NOTES:

      • Swap 2-3 Tbls. defrosted, mashed berries instead of cocoa powder for PBJ bars.

      Source: www.shawsimpleswaps.com

    • Egg BitesEgg Bites

      Instant Pot Egg Bites

      Servings 7 bites

      egg bites

      INGREDIENTS:

      • 4 eggs
      • ½ cup cottage cheese
      • ¼ cup chopped roasted red bell pepper
      • ¼ - ½ cup sautéed spinach
      • ¼ cup feta cheese
      • 1 Tbls. fresh or dried chives
      • Sea salt & pepper

      INSTRUCTIONS

      1. Whisk all ingredients together and pour into Instant Pot silicone molds that have been sprayed with oil.
      2. Pour 1 cup water into Instant Pot and lower trivet inside.
      3. Cover silicone mold, lower into Instant Pot, lock the lid and put into sealed position.
      4. Press the STEAM button and set for 10 minutes. Once it has cooked, allow to release naturally for 5-10 minutes. Allow to cool before taking out of molds.

      NOTES:

      • Feel free to swap out with other favorite veggies. Broccoli and cheddar, kale and parmesan, etc.
      • These freeze well so double the recipe if you like!

      Source: www.iquitsugar.com

    • egg muffinsEgg Muffins

      Egg Muffins

      Servings 6-8

      Serving 2 Muffins

      egg muffins

      INGREDIENTS:

      • 6-8 medium eggs, beaten
      • ½ sweet potato, grated
      • 2 cups spinach or kale leaves, chopped
      • 1-2 medium zucchini, grated and liquid squeezed out
      • 1 cup almond meal
      • 1 tsp. baking powder
      • 1 tsp. each sea salt and ground pepper
      • Optional: nutritional yeast, favorite cheese, favorite seasonings, hot sauce, herbs

      INSTRUCTIONS

      1. Preheat oven to 350.Grease a 12-hole muffin tin with olive oil
      2. Combine all ingredients in a bowl and stir to combine.
      3. Spoon egg mixture into muffin holes. Bake for 35 minutes, or until set and not “jiggly.” Chill for up to 1 week or freeze.
      4. Eat on the go or serve with diced avocado or salsa!

      NOTES:

      • Feel free to swap out with other favorite veggies, add little bits of sausage or leftovers from the week, etc!
      • You can leave out the almond meal and baking powder for more of a “quiche” texture than muffin texture. Both ways are delish!
      • You can also swap out the sweet potato for more veggie if you want lower starch/carbs in your egg muffins.

      Source: www.iquitsugar.com

    • english muffinEnglish Muffin

      2 Minute Paleo English Muffin

      Serves 1

      english muffin

      INGREDIENTS:

      • ¼ cup almond or cashew flour
      • 1 Tbls coconut flour
      • ¼ tsp baking soda
      • 1/8 tsp sea salt
      • 1 egg
      • ½ Tbls melted coconut oil or avocado oil
      • 2 Tbls water

      For the cinnamon raisin version:

      • ¼ tsp cinnamon
      • ½ Tbls maple syrup
      • 1 ½ Tbls golden raisins

      INSTRUCTIONS

      1. Whisk together dry ingredients in a small bowl.
      2. Add remaining wet ingredients and whisk again.
      3. Transfer mixture into greased ramekin and microwave 2 minutes
      4. Remove from ramekin, slice in half and toast 2-3 minutes in toaster to serve.

      NOTES:

      • Feel free to experiment with herbs and seasonings! Try garlic powder, Everything But the Bagel seasoning or parmesan cheese!

      Source: www.runningtothekitchen.com

    • prozen protein pancakesProtein Pancakes

      Freezer Protein Pancakes

      Servings 4-6

      prozen protein pancakes

      INGREDIENTS:

      • 1 cup water or almond milk
      • 1 egg
      • 1 banana
      • ¼ - ½ cup protein powder
      • 1 cup chickpea flour
      • 1 Tbls. baking powder
      • 2 Tbls. arrowroot starch
      • Cinnamon
      • Coconut oil for pan
      • Optional add-ins (1/4 cup each): chocolate chips, dried cranberries, fresh blueberries or raspberries, unsweetened coconut flakes, 1 tsp. vanilla, ¼ cup lemon juice, poppy seeds
      • Toppings: Greek yogurt, berry chia syrup, fresh fruit, lemon zest

      INSTRUCTIONS

      1. Blend all ingredients other than toppings in a blender until smooth. Add add-ins by stirring by hand.
      2. Melt 1 Tbls. coconut oil in large pan and pour round pancakes of batter onto pan. Let cook until you see bubbles form, then flip and cook another 2-3 minutes per side.
      3. Serve with toppings or let cool and freeze in airtight container.

      NOTES:

      • Add 1 scoop favorite protein powder to give this even more satiating power.
      • To Reheat: Pop in toaster or toaster oven on low. Alternatively, warm in the oven at 350 for 6-8 minutes.

      Source: www.culinarynutrition.com

The Health Benefits of Taco Tuesday!

You’ve heard of the Mediterranean Diet, but did you know that the Taco Diet (if done right) can provide many of the same health benefits? Join dietitian Megan Wroe for a virtual cooking class where she will show you how to make a heart-healthy, anti-inflammatory, delicious dish for your Taco Tuesday! Megan will walk you through the nutritional reasons why certain taco ingredients are beneficial and will discuss ways to use the same ingredients in multiple ways to give your taco nights variety. Who knows, a margarita demo just might be included too! 

 

Video Recording of Taco Tuesday 

Access Password: 3Y?%POv*  
Link expires 30 days after April 28, 2020 

    • TortillasCassava Flour Tortillas

      Cassava Flour Tortillas

      Servings 6-10 tortillas

      flour tortillas

      INGREDIENTS:

      • 1 cup cassava flour
      • ½ tsp. sea salt
      • 3 Tbls. melted coconut oil or avocado oil
      • ½ cup + 2 Tbls. warm water

      INSTRUCTIONS

      1. Whisk flour and salt together in a large bowl.
      2. Use a fork to work the oil into the flour until uniformly crumbly.
      3. Add the warm water to the mixture using the form, mixing until it becomes a sticky dough. Once it seems uniformly sticky, use your hands to shape it into a large ball.
      4. Separate the large ball into 6-10 smaller balls, place into a large bowl and cover the bowl with a damp towel to let rest for 5-10 minutes.
      5. Use your hands or 2 pieces of parchment paper or a tortilla press to roll small balls of dough to preferred thinness (ideal is around the thickness of an orange peel).
      6. Preheat skillet or griddle over medium-low heat. Do NOT grease the pan. Transfer tortillas to griddle and heat 30-60 seconds per side. Place heated tortillas on a plate covered with a towel to keep warm and moist.

      NOTES:

      • Turn these into chips by slicing your tortillas into triangles. Lightly brush with olive oil and sprinkle with sea salt, then bake on a baking sheet at 425 for 10-15 minutes, flipping halfway through. Season before baking however you like: cumin, smoked paprika, lime juice, or even cinnamon and sugar!
      • Chickpea flour can replace cassava flour, but the texture is a bit more bready, like a pita.
    • SlawCitrus Slaw

      Citrus Slaw

      Servings 4-6

      slaw

      INGREDIENTS:

      • 1 large bag of coleslaw mix (or ½ head green and ½ head red cabbage, chopped)
      • ½ -1 bunch cilantro, chopped
      • Juice of 2 limes
      • 1-2 Tbls. rice vinegar
      • 1 Tbls. olive oil
      • 1 Tbls. taco seasoning

      INSTRUCTIONS

      1. Mix everything together in a large bowl, using your hands or tongs to make sure the slaw is well coated.
      2. Let chill for at least 30 minutes, but several hours is preferable.

      NOTES:

      • Swap out 1 lime for juice of ½ orange or lemon to change up the zesty flavor.
      • Add any other shredded veggies you like, such as onion or carrots.
    • beansHomemade Refried Black Beans

      Homemade Refried Black Beans

      Servings 6

      beans

      INGREDIENTS:

      • 1 can black beans, drained and rinsed
      • 1/3 cup water or bone broth
      • ½ tsp. each onion powder, garlic powder, cumin, sea salt
      • 1 Tbls. lime juice

      INSTRUCTIONS

      1. Heat water or broth in a saucepan with seasonings.
      2. Add beans, bring to boil, then reduce heat to simmer 5-7 minutes, mashing as you go. The more you mash, the creamier your refried beans will be. Mash until you reach desired consistency.
      3. Add lime juice and let it sit for another 5 minutes (uncovered will continue to thicken, covered will stay pretty much the same. covered with a towel to keep warm and moist.

      NOTES:

      • Add any seasonings you like. Cilantro is delicious in these! Or make it spicy with diced jalapenos!
      • Make this a complete meal by mixing in roasted tomatoes and bell peppers!
      • Any bean will work here. Pinto beans make a traditional refried bean, whereas chickpeas make more of a Mediterranean bean dish.

      Modified from original recipe www.joyfoodsunshine.com

    • taco barPerfect Taco Bar

      Perfect Taco Bar

      Servings varies

      taco bar

      INGREDIENTS:

      BASE (choose 1)

      • Homemade or store-bought tortillas
      • Homemade or store-bought tortilla chips
      • Rice
      • Quinoa
      • Cauliflower rice

      PROTEIN (choose 1-2)

      • Beans or homemade refried beans
      • Grilled chicken
      • Grilled or baked white fish (cod, tilapia, mahi mahi)
      • Flank steak
      • Vegan chorizo
      • Shrimp
      • Crumbled, sautéed tofu

      FILLINGS (unlimited)

      • Citrus slaw
      • Roasted vegetable medley (zucchini, bell peppers, tomatoes, onions, mushrooms)
      • Roasted corn
      • Raw veggies (tomatoes, onion, lettuce, cabbage)

      TOPPINGS (unlimited)

      • Avocado or guacamole
      • Cilantro
      • Salsas or hot sauce
      • Feta or shredded mozzarella cheese
      • Jalapenos
      • Limes
      • Taco seasoning & sea salt

      INSTRUCTIONS

      1. Roast or grill any vegetables in avocado oil and taco seasoning. Use same oil, seasoning and some lime juice to prepare desired proteins.
      2. Choose your items and set them out for people to assemble as tacos, bowls or even nachos!

      NOTES:

      • If preparing nachos, layer toppings onto sheetpan of chips, cover with cheese and broil a few minutes until melted.
    • roasted peppersRoasted Mini Bell Pepper Snacks

      Roasted Mini Bell Pepper Snacks

      Servings varies

      roasted peppers

      INGREDIENTS:

      • Mini bell peppers

      INSTRUCTIONS

      1. Set oven to 400.
      2. Lay bell peppers on a parchment-lined baking sheet and bake for 30-40 minutes until soft and blackened to your liking.

      NOTES:

      • Enjoy as a snack on their own or dipped in guacamole or bean dip! Delicious and pretty on a party platter!
      • Serve as a side dish alone or drizzle with olive oil and lime juice.
      • Chop up for use in fajitas or tacos.
      • Blend with lime juice and spices for a yummy spread.
      • Drizzle with balsamic vinegar for a Mediterranean flavor.
    • margaritasSkinny Citrus Margarita

      Skinny Citrus Margarita

      Servings 2

      margaritas

      INGREDIENTS:

      • 3oz tequila
      • Juice of 2 oranges
      • Juice of 2 limes
      • 1 can sparkling water (lime or lemon flavored is even better!)
      • Sea salt or smoky sea salt

      INSTRUCTIONS

      1. Shake together tequila with citrus juices.
      2. Pour into two cups rimmed with sea salt, add ice and top off with sparkling water. Sprinkle with sea salt on top to serve.

      NOTES:

      • Also delicious with mezcal for a smoky flavor.
      • Add jalapeno slices for a spicy margarita!
      • Ditch the tequila and it’s a yummy mocktail!