.wg-default .wg-drop.country-selector a { font-size: 16px!important; } HEALTHY RECIPES | TWC-revamp 2019


TWC's Healthy Recipe of the Week!
  • 1 (15 ounce) can cannellini (white kidney) beans, rinsed and drained

  • 1 (15 ounce) can garbanzo beans, rinsed and drained

  • 1 (15 ounce) can dark red kidney beans, rinsed and drained

  • 1 green bell pepper, cored and chopped

  • 1 red bell pepper, cored and chopped

  • 1/2 cucumber, diced

  • 1 cup chopped red onions

  • 2 cloves garlic

  • 2 tablespoons minced fresh parsley

  • 1/4 cup olive oil

  • 1 lemon

  • Salt and ground black pepper to taste

Mediterranean Three Bean Salad

¡Haga clic aquí para ver el video en español!


Did you know that beans are anti-inflammatory? They contain antioxidants that help reduce inflammation. Here is a recipe with three types of beans! Give it a go! Leave a comment below if you try it out! (If you don’t have these specific beans, try it with any beans you do have. Get creative!


  • Nonstick cooking spray

  • ½ cup chopped green bell pepper

  • ½ cup frozen corn, thawed

  • ½ cup sliced green onion

  • ½ cup chopped tomato

  • 2 tablespoons chopped fresh cilantro

  • 4 (6-inch) flour tortillas

  • ½ cup shredded reduced-fat Cheddar or Monterey Jack cheese

Makes 4 servings - 1 tortilla per serving.


  1. Spray a medium skillet with nonstick cooking spray. Sauté bell pepper and corn until softened, about 5 minutes.

  2. Add green onion and tomato; cook for several minutes more until heated through; stir in cilantro.

  3. Heat tortillas in a large skillet over high heat. Place equal amounts of cheese and vegetables on each tortilla; fold in half and continue to cook until cheese is melted and tortilla is crisp and lightly browned. Serve while hot.

These quesadillas make a great meatless meal for a healthy lunch! Serve with red or green salsa and light sour cream. For more nutritional information on this recipe, please visit Champions for Change.

Vegetable Quesadilla



  • 3 boneless, skinless chicken breasts, cooked and chilled

  • 3 green onions, sliced

  • 1½ cups small broccoli florets

  • 2 medium carrots, peeled and cut into strips

  • 1 red bell pepper, cut into strips

  • 2 cups shredded cabbage

  • ½ cup fat free Asian or sesame salad dressing

  • ¼ cup 100% orange juice

  • ¼ cup chopped fresh cilantro

Makes 4 servings - 1 cup per serving



  1. Cut chicken breasts into small strips and place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage.

  2. In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat. Stir in cilantro. Serve at room temperature.

A colorful salad packed with a variety of healthy foods. For more nutritional information on this recipe, please visit Champions for Change.

Zesty Asian Chicken Salad

  • 2.5 cup cooked lentils

  • 1 cup diced tomatoes

  • 1 cup cooked cactus

  • 1 cup diced green apple

  • ½ cup diced onion

  • ¼ cup lemon juice

  • ¼ cup olive oil

  • ½ tsp. sea salt


  1. In 4 cups of wáter cook 1 cup of lentils drain and cool.

  2. Add the rest of the ingredients and mix.

Lentil Salad 

  • 1 ½ lbs fresh fish filet 

  • 1 lemon

  • 3 Ounces Julliene carrots

  • 3 Oz. celery

  • 3 oz. Julliene onion

  • 4 leaves of spinach in 1 serving

  • 4 12x 12 baking paper


  1. Place half the vegetables at center of baking paper.

  2. Filet then rest of vegetables.

  3. Add lemon juice salt and pepper to taste.

  4. Bake at 350 for 20 minutes.

Wrapped Salmon with Vegetables 


  • Nonstick cooking spray

  • 7 cups frozen mixed berry medley, thawed

  • ½ tablespoon sugar

  • 1 tablespoon all-purpose flour

  • 1½ teaspoons cornstarch

  • ¾ cup old-fashioned oats

  • ¼ cup whole wheat flour

  • ¼ teaspoon salt

  • ¼ teaspoon cinnamon

  • ¼ cup packed brown sugar

  • ⅛ teaspoon vanilla extract

  • 2 tablespoons chilled butter, cut into small pieces


Makes 6 servings - 1 cup per serving.


  1. Place an oven rack in the middle of the oven. Preheat oven to 375˚F.

  2. In a medium bowl, mix berries, sugar, all-purpose flour, and cornstarch.

  3. Spray a 9 x 9-inch baking dish with nonstick cooking spray. Pour fruit mixture into the baking dish.

  4. In a medium bowl, combine oats, whole wheat flour, brown sugar, salt, cinnamon, and vanilla extract. Mix in butter until crumbly.

  5. Sprinkle oat mixture evenly over berry mixture.

  6. Bake until topping is golden brown, about 45 minutes. Serve warm or at room temperature.

This medley of flavors will tantalize your taste buds. For more nutritional information on this recipe, please visit Champions for Change.

Mixed Berry Crisp



  • 1 6-7 oz. lobster tail    

  • 2 teaspoons melted butter

  • ¼ teaspoon sea salt



  1. Secure the lobster on the cutting board with the shell facing you and the tail from left to right. Fit only the tip of the knife on the left side without cutting the lobster meat or as little as possible, cut the shell into a straight line from left to right in the center. 

  2. Peel off the shell carefully remove the meat from the lobster if taking off on the left side, with the meat still intact from one end close the shell and arrange the meat on top. 

  3. Add the butter evenly on top of the lobster, sprinkle the salt and  paprika cook in the oven for 20 minutes to a 135 degrees.

Lobster for Dad









The Wellness Center is closed 

to in-person services until further notice.


The Wellness Center. All Rights Reserved. © 2013

Terms of Use