Sausage, Egg and Cheese Wrap

Sausage, Egg & Cheese Wrap
Ingredients

Serving size 4
For dressing:
1 tablespoon olive oil
1 small onion, diced
1 large clove minced garlic
2 low-fat turkey breakfast sausages, casings removed, crumbled
4 sun-dried tomatoes (not oil-packed), thinly sliced (about 1/4 cup)
1 cup basil leaves, thinly sliced
4 eggs and 8 egg whites, beaten
3/4 cup shredded part-skim mozzarella
1/4 teaspoon salt
1/4 teaspoon pepper
Cooking spray
4 10-inch whole grain wraps
Hot sauce (optional)
Ingredients

10 minutes / Start to Finish: 25 minutes
Heat oil in 10-inch nonstick skillet over medium-high heat. Add onion and cook, stirring occasionally, until soft and translucent, 6 minutes. Add garlic and cook an additional minute. Add sausage and cook, stirring, until browned, 4-5 minutes. Add sun-dried tomatoes and basil and cook an additional minute. Remove from heat, transfer to a large bowl and cool until no longer hot to the touch, about 10 minutes. Add beaten eggs and egg whites, mozzarella, salt and pepper and stir to combine. Wipe skillet with a paper towel and spray with cooking spray. Heat skillet over medium-high heat and pour 1/4 of the egg-sausage mixture (about 3/4 cup) into the skillet. Cook for 2 minutes, then flip and cook an additional 2 minutes. Remove from heat, fold in half and place in the center of one of the wraps. Sprinkle with hot sauce if desired and fold, burrito-style. Eat immediately, or wrap in aluminum foil and take on the go.

Shop Smart at the Farmers’ Market

In much of the country, we’ve been enjoying the summer bounty at farmers’ markets for a few months now and are about to enjoy the last few weeks of farm-fresh goodness. (Those of us lucky enough to live in relative warmth year-round can keep enjoying, while the rest of us are already looking forward to next June.) But wherever you live, hopefully you’ll have a chance to head out to a nearby market soon – and stock up on the season’s bounty until your bags are bursting at the seams.

Before you do so, here are some pointers on how to be a better shopper at the farmers’ market. If you follow these tips, you’ll save money and time, avoid the crowds and simply have a more enjoyable experience overall.

Shop early . . .

There’s a benefit to beating the crowd, even if it means rising early on a Saturday morning. You get the first (read: best) pick of everything, and solo time at the stalls with purveyors. The chocolate mint and spiky cardoons you found at the market early this morning? The stragglers will arrive hours later to find they’re sold out.

. . . or shop really late.

If you missed the early shift, try hitting the markets when they’re closing down. Farmers who don’t want to carry produce home with them will be more willing to cut costs and make deals with you to liquidate their inventory.

Come prepared.

This sounds obvious, until you find yourself sunburned, ridden with blisters and short of cash an hour into the shopping session. Be sure to bring large tote bags, storage containers, cash, a hat, a snack — anything you think you’ll need over the course of a few hours, especially if you’re at a larger market.

Turn fruit shopping into social hour.

Bring two types of friends to farmers’ markets: the serious foodies who live to eat, and the ones who know less about food (trust us, even they can’t resist!). The more friends to split snacks and gush over produce with, the more fun!

Get friends and family in on the action.

If you can convince friends and family to go in with you on a case of food, you’re more likely to get a bulk discount. And what’s better than ultra-fresh fruit and vegetables at dirt-cheap prices?

Hit up smaller markets.

While we love the Ferry Building Farmers’ Market in San Francisco, it’s one of the most famous greenmarkets in America and it takes place on prime property, so stalls crowd up fast and produce prices can be pretty expensive. We visit for inspiration, but when we’re looking for a bargain, we trek out to smaller, lower-profile markets.

Don’t go overboard.

Before you make every purchase, be sure to visualize how and when you plan to eat it. Buying 10 pounds of corn might sound like a brilliant idea at the time — but not so much when they’re starting to rot a few days later.

Get to know your farmer!

Being a farmer is not a glamorous job, so treat your friendliest farmers as if they’ve got rockstar status and they’ll be good to you, too. One favorite farmer sold us his last carton of tayberries out of the back of his truck. Another kind grower explained how to pick the best of the peach litter.

Don’t shy away from foreign-sounding fruits and vegetables.

The first time we saw garlic scapes, we shied away from buying them because we didn’t know how to prepare them. But greenmarket sellers are all the happier when explaining how to prepare their produce. All you have to do is ask.

Cook simple things.

When you’re buying a ripe, dry-farmed heirloom tomato that was hand-picked off the vine this morning, you’re really doing a disservice to your palate if you try to muddle its flavors with 10 other ingredients. So keep the prep uncomplicated: For tomatoes, we’d suggest a straightforward heirloom salad. When cooking simple things, you’ll get to know each produce variety’s subtle flavor differences, and you’ll spend less time in the kitchen and more time at the table.

 

To market, to market

A farmers’ market is the ideal place to sample the local flavor when you’re traveling, and these famous five are all destinations in and of themselves.
Portland, OR
Local farmers (many organic-certified) offer unique and colorful foods like white eggplant, purple beans and seedless yellow watermelon, as well as baked goods, meats and cheeses.
New York, NY
In a city of foodies that never sleep, you won’t be surprised to find the epitome of farmers’ markets here, with more than 140 vendors selling the finest local goods. Known as much for the people watching as the produce.
San Francisco, CA
If you’ve never experienced a cardoon, pawpaw or purple carrot, this is your chance to purchase all three and get a lesson on what on earth to do with them.
Boulder, CO
Tables are picturesque displays of the latest harvest; boxes and baskets overflow with hearty vegetables, meats, gourmet cheeses and wines, all sold by the farmers who make them.
Austin, TX
With some of the most delicious food in the U.S., this market prides itself on quality fare like super-ripe fruits and vegetables; grass-fed, pasture-raised beef; and fresh milk and cheeses. You may even catch a glimpse of a real, live cowboy.

Chickpea and Couscous Salad

Chickpea & Couscous Salad with Feta & Herbs
Ingredients

Serving size 6 (1 serving = 1 cup salad)
For dressing:
1 cup dried whole-wheat couscous
1 cup boiling hot chicken or vegetable stock
one 15 oz. can low-sodium chickpeas, drained and rinsed
1/2 cup crumbled feta cheese
1 cup grape tomatoes
1/4 cup chopped parsley
1/4 cup chopped basil
1/4 cup chopped mint
2 scallions (greens and whites), thinly sliced
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon lemon zest
1/4 teaspoon salt
1/4 teaspoon black pepper

Ingredients

5 minutes / Start to Finish: 15 minutes
Place couscous in a bowl and cover with hot stock. Cover tightly until all stock is absorbed, about 5 minutes. Remove cover, fluff with a fork and let come to room temperature, about 10 minutes. Add chick peas, feta, parsley, mint, basil, scallions, olive oil, tomatoes, lemon juice and zest, salt and pepper. Toss well to combine. Serve at room temperature, or chill.

Lemony Smoked Salmon, Green Pea and Chive Pasta Salad

Lemony Smoked Salmon, Green Pea & Chive Pasta Salad
Ingredients

Serving size 6 (1 serving = 1 1/3 cups pasta salad)
12 oz. whole-grain penne pasta, cooked according to package directions (6 cups cooked)
1 cup reduced-fat sour cream
Juice and zest of one lemon
1/3 cup chopped chives
1/2 teaspoon fresh ground pepper
6 oz. smoked salmon, finely diced
1 10 oz. package frozen peas, defrosted and drained (about 2 cups)
Ingredients

5 minutes / Start to Finish: 20 minutes
Place cooked pasta in a large mixing bowl. In a separate small bowl whisk together sour cream, lemon zest and juice and pepper. Add to pasta, then add chives, smoked salmon and peas. Fold gently until all ingredients are incorporated. Serve immediately, or pack in plastic containers to take on the go.

Sweet and Spicy Five-Bean Salad

Sweet & Spicy Five-Bean Salad
Ingredients

Makes 7 cups
This salad contains both fresh and canned beans, making it easy to put together. Chances are you’ve already got a lot of the ingredients in your pantry! Make sure to use low-sodium beans if possible, and don’t oversteam the fresh beans – they’ll lend a crispy crunch to your salad.

½ cup white vinegar
¼ cup canola oil
3 tablespoons sugar
½ teaspoon salt
¼ teaspoon black pepper
½ lb. green beans, trimmed and lightly steamed
½ lb. yellow wax beans, trimmed and lightly steamed
1 15 oz. can low-sodium kidney beans, drained and rinsed
1 15 oz. can low-sodium black beans, drained and rinsed
1 15 oz. can low-sodium chick peas, drained and rinsed
½ small red onion, thinly sliced
⅓ cup sliced sweet-hot peppers, drained
¼ cup chopped parsley

Ingredients

Prep: 10 minutes / Start to Finish: 20 minutes
In a large bowl, whisk together vinegar, oil, sugar, salt and pepper. Add all other ingredients to bowl and toss to coat in dressing. Refrigerate at least 4 hours or overnight.

Dried Blueberry Breakfast Bars

Dried Blueberry Breakfast Bars
Ingredients

Makes 10 bars
Full of good-for-you ingredients, these ‘breakfast’ bars are actually good for you any time of the day. For extra nutrients, swap flaxseed for the sesame seeds. Applesauce replaces some of the fat here, and both honey and agave have a lower glycemic index than sugar, meaning you won’t suffer the same energy spikes and dips you would if you ate a candy bar instead.

1 cup quick-cooking oats
¾ cup whole-wheat flour
1 tablespoon sesame seeds or flaxseeds
¼ teaspoon nutmeg
¼ teaspoon cinnamon
¼ teaspoon salt
½ cup honey or agave nectar
⅓ cup applesauce
⅓ cup vegetable oil
3 eggs
⅔ cup dried blueberries
¾ cup chopped pecans
Cooking spray

Ingredients

Prep time: 10 minutes / Start to Finish: 40 Minutes
Preheat oven to 350°F. In a bowl combine the oats, flour, sesame or flaxseeds, nutmeg, cinnamon and salt. In a separate bowl, whisk together the honey or agave, applesauce, oil and eggs until incorporated. Stir in the oatmeal mixture until well combined. Add the blueberries and pecans.

Spray an 8 x 8-inch baking dish with cooking spray and pour the mixture into the prepared pan. Bake until a toothpick inserted in the center comes out clean, 30 to 35 minutes. Cool and cut into 10 bars.

Goat Cheese, Arugula and Roasted Red Pepper Sandwiches

Goat Cheese, Balsamic-Roasted Pepper & Arugula Sandwiches
Ingredients

Serves 4
Goat cheese has less fat than hard cheese, and using an herbed version adds extra flavor without fat and calories. Arugula is packed with fiber and nutrients, and the red peppers contain beta-carotene.

4 6-inch whole-grain ciabatta rolls, split
½ cup (4 oz.) herbed goat cheese
3 cups loosely packed baby arugula leaves
4 whole roasted peppers from a 24-oz. jar, drained and sliced in half
3 tablespoons balsamic vinegar

Ingredients

Prep: 5 minutes / Start to Finish: 10 minutes
Spread 2 tablespoons goat cheese on the bottom half of each roll. Stack about ¾ cup arugula leaves on top of the cheese, then gently lay two pepper halves on top of the arugula. Sprinkle the top half of each roll with about 2 teaspoons balsamic vinegar. Close sandwiches, wrap in wax paper, then slice in half before wrapping in aluminum foil or plastic wrap to take on-the-go.

White Chicken Chili

White Chicken Chile
Ingredients

Serves 4 (1 serving = 2 cups chili)
This creamy soup-stew relies on the richness of yogurt and the fiber-filling qualities of white beans to round out its delicious flavor profile. Tomatilloes, a member of the tomato family typically found in Mexico and other Latin countries, have a natural tang – if you’d like, substitute one pound fresh, husked and rinsed tomatilloes for the 24-oz can.

One 24 oz. can tomatilloes, drained
2 tablespoons olive oil, divided
¾ lb. skinless boneless chicken breast, cut into ½-inch cubes
salt and pepper to taste
1 medium onion, diced
2 cloves minced garlic
1 teaspoon cumin
½ teaspoon coriander
¼ teaspoon white pepper
2 celery stalks, diced
one 15-oz. can low-sodium canellini beans, drained
3 cups low-sodium chicken stock
½ cup reduced-fat sour cream
fresh cilantro and lime wedges for garnish
Ingredients

Prep: 15 minutes / Start to Finish: 30 minutes
Preheat broiler. Broil tomatilloes until they collapse and skins are charred, 10 minutes. Remove from oven, cool, drain and chop. While tomatilloes are broiling, heat oil in a large saucepan over medium-high heat. Cook chicken, stirring occasionally, until just cooked through, 5-6 minutes. Remove from heat and reserve. Add remaining oil and cook onion until soft and translucent, 8 minutes. Add garlic and cook an additional minute. Add cumin, coriander and white pepper, salt and pepper, and cook for one minute until spices are toasted and fragrant. Add celery, tomatilloes, white beans, cooked chicken and chicken stock and bring to a boil; reduce heat and simmer for 10 minutes. Remove from heat and stir in sour cream. Divide among 4 bowls and garnish with cilantro and lime wedges.

Curried Tuna Waldorf Salad Wraps

Curried Apple-Tuna-Celery Wraps
Ingredients

Bulking up tuna with apples and celery adds crunch, fiber and color. We swapped in low-fat mayo, then amped up the flavor quotient with the allure of curry powder. We suggest wraps, but this delicious tuna would be just as appealing served over a bed of salad greens.
1 large granny smith apple, cored and finely diced
2 tablespoons lemon juice
3 cans chunk white tuna in water, drained
1 celery stalk, finely diced
¼ cup finely minced red onion
½ cup light mayonnaise
¼ cup lightly toasted walnuts
2 tablespoons minced flat-leaf parsley
8 green- or red-leaf lettuce leaves, spines removed
four 10-inch whole-wheat wraps
Ingredients

Prep: 10 minutes / Start to Finish: 15 minutes
Toss apple with lemon juice and place in a medium-sized bowl. Add tuna, celery, red onion, mayonnaise, walnuts, pepper and parsley and stir to incorporate. Place 2 lettuce leaves on the center of a wrap and top with a scant cup of tuna mixture. Roll wrap, slice in half and either serve immediately or seal in aluminum foil or plastic wrap.

Welcome to NB Wellness


A place where we give in to our desire to feel good
and revel in movement to feel more alive

A place that entices us to live life wholly, from inside out

Where happiness comes from knowing what to embrace
and what to let go.

And where each day is an opportunity to
indulge the mind, body & soul.