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Recipes

Your Club Wellness books come with a wide selection of healthy, tasty recipes that are easy to prepare, and require basic ingredients, and basic cooking utensils. Here we provide some additional choices for you.

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WHOLE FOOD/PLANT BASED - The science supporting health benefits of a whole food-plant based diet is overwhelming - especially for those with Diabetes or Pre-Diabetes. If you're interested in furthering your whole-food plant based journey, you'll find some delicious recipe options here. 

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Healthy Rice Bowls

 

Here are some ideas to get you started on rice bowl combinations. You can get creative with your choices, just remember to keep those choices healthy!

 

We begin with Brown Rice:

 

 

 

 

Directions for Cooking Brown Rice:

 

Combine

 

1 cup of uncooked brown rice

2 ½ cups of water

 

Place in a 2-3 quart saucepan.  Heat to boiling, stirring once or twice. Reduce the heat.  Cover and simmer for 40-45 minutes or until tender.

 

 A Quicker/Easier Option for Cooking Brown Rice:  You can buy the Boil-In-Bag Brown Rice (see picture). You boil water in a pot, and then drop the whole bag of rice into the boiling water and let it cook for 10 minutes.

 

Leftover Rice: You can store any leftover cooked rice in the refrigerator for up to 5 days or in the freezer for up to 6 months.

 

 

 

 

 

 

 

 

 

 

 

 

DIRECTIONS FOR LUNCH OR DINNER RICE BOWL

 

Start with a scoop of rice, and add your choice of the following:

 

Protein of Choice

Veggies of Choice (examples)

Sauce/Garnish

Black Beans

Pinto Beans

Kidney Beans

Garbanzo Beans

Cooked chicken (cut into bite

     sized pieces or strips)

Tomatoes

Black olives (sliced)

Sliced carrots (raw or cooked)

Green onions (chopped)

Green or red peppers (chopped)

Cooked broccoli (chopped)

Cooked corn

Cooked peas

Avocado (sliced)

Cucumbers (sliced)

Salsa

Salad Dressing

Shredded Cheese

Plain Yogurt or Sour Cream

Fresh Cilantro

 

 

 

IDEAS FOR A FRUIT & NUT BREAKFAST RICE BOWL

 

Start with a scoop of brown rice (which is your whole grain) and your choice of the following:

 

Protein of Choice

Fruit of Choice (examples)

Sauce/Garnish

Walnuts

Almonds

Pecans

Banana

Blueberries

Apples

Strawberries

Pineapple chunks

Orange sections

Yogurt

Milk

Hint of brown sugar

Hint of maple syrup

Cinnamon

Raisins

 

 

IDEAS FOR AN EGG BREAKFAST RICE BOWL

 

Start with a scoop of brown rice (which is your whole grain) and your choice of the following:

 

Protein of Choice

Veggies of Choice (examples)

Sauce/Garnish

Scrambled or fried egg

Healthy type of bacon

Black Beans

Tofu scrambled

Diced tomatoes

Green onions (chopped)

Sautéed mushrooms

Cooked broccoli (chopped)

Black olives (sliced)

Green or Red Pepper (chopped)

Salsa

Plain Yogurt or Sour Cream

Shredded Cheese

Fresh Cilantro

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