Tuesday, June 30, 2015

Red, White & Blueberry! Full Circle Health Care 's Greek Yogurt Popsicles

Cool down on the 4th of July with this red, white & blueberry popsicle recipe from our Full Circle Health Care wellness team. 

This treat is terrific for expectant mothers and their growing "firecrackers" because not only are they made with Greek yogurt (a healthful snack during your pregnancy diet that supplies calcium and protein), it contains fresh berries... which are packed with vitamin C, potassium, folate and fiber!

Red, White & Blueberry Popsicles 

- 1 cup raspberries
- 1 cup blueberries
- 1 cup vanilla flavored Greek Yogurt

1. Using a small 4 cup food processor or blender, puree the raspberries until smooth. Set aside.

2. Repeat with the blueberries. 

3. Put the yogurt and each of the berry purees in small measuring cups with spouts. The goal is to thin them just a bit so they can be poured. Use water for the yogurt and the raspberries and, depending on the color of your blueberries, you can use water or yogurt if you need to brighten up your 'blue.' Keep these cups chilling in the refrigerator when you are not using them.

4. To layer your pops, start by pouring a little of the blueberry in the bottom of each mold. 

5. Put the mold in the freezer and freeze till firm (at least an hour or more).

6. Layer a little bit of yogurt into each mold for the next stripe. You will be able to see through the side of the mold to check your progress. At this point, cover the top of the mold with foil, and insert the popsicle sticks. Make sure to get the stick a little bit into the frozen layer so they will stand straight. Return to the freezer until solid.

7. Remove the foil and add your raspberry stripe, and so on until the molds are filled. Make sure to freeze each stripe until solid before adding the next (don't worry if the stripes are uneven, but do try to clean up any dribbles as you go!).

8. Once filled and completely frozen, you can un-mold your pops. Fill the sink with hot water, remove the foil and immerse the mold just up to the lip, being careful not to let any water splash onto the top. Hold it for 30 seconds, remove and try to pull the pops out. If they don't slide out, immerse again for just a few seconds.

9. Keep the popsicles in the mold until you are ready to serve or if you are working in batches, wrap each pop quickly in waxed paper and return to the freezer. 

10. Serve and enjoy your refreshing, nutrition-packed snack (makes 10 popsicles)! 

Nutritional Information
Calories per popsicle: 37
Total fat: 0.53g
Carbohydrates: 6.7g
Sugars: 4.5g
Dietary fiber: 1.2g
Protein: 2.12g
Potassium: 65.6mg

If you are currently pregnant or think you might be, CLICK HERE to contact Full Circle Health Care to schedule a visit.

Have a great 4th of July!
--Your Full Circle Health Care Wellness Team

Tuesday, June 23, 2015

Get Heart Smart! Full Circle Health Care 's Maple BBQ Salmon

If you're concerned about heart disease, eating one to two servings of fish a week could reduce your risk of a heart attack. Fatty fish like salmon contains tons of omega-3 fatty acids. 

Enjoy this recipe from our Full Circle Health Care wellness team for Oven Roasted Maple BBQ Salmon! 

Oven Roasted Maple BBQ Salmon

- 4 (6 oz.) salmon fillets
- 2 tablespoons maple syrup
- 2 tablespoons lemon juice
- 1 tablespoon chili powder
- 1 tablespoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- ½ teaspoon salt
- ⅛ teaspoon black pepper


1. Cover a baking sheet with foil and spray with cooking spray. 

2. Place the salmon on the baking sheet and drizzle on the maple syrup and lemon juice.

3. Mix the chili powder, paprika, garlic powder, cumin salt and black pepper in a small bowl. Sprinkle liberally onto the remaining salmon fillets.

4. Set the oven to 400 degrees and place the salmon into the oven right away (without waiting for it to come to temperature). Bake for 20 minutes.

Nutritional Information

Makes 4 Servings
Calories: 398
Total fat: 23.5g
Carbohydrates: 10.3g
Sugars: 6.6g
Dietary fiber: 1.6g
Protein: 35.6g
Vitamin A: 31%
Vitamin C: 16%
Calcium: 4%
Iron: 10%

Becoming aware of symptoms and risks, eating a heart-healthy diet and exercising can help protect you against heart disease! CLICK HERE to learn more about heart disease and what you can do to prevent it.

Here's to being heart smart!

~ Your Full Circle Health Care Wellness Team

Friday, June 19, 2015

Got Milk? Full Circle Health Care 's Lactation Cookies Recipe

What if we said you can eat cookies to help you produce milk for your baby? Yes, that's right... COOKIES!

This delicious recipe from our Full Circle Health Care breastfeeding support team combines brewers' yeast, wheat germ, flaxseed and whole oats to help boost milk production among lactating moms.

Lactation Cookies

- 2 tablespoons flaxseed meal
 - 1/4 cup water
 - 1 cup butter, softened
 - 1 cup white sugar
 - 1/2 cup brown sugar
 - 3 egg yolks
 - 1 1/2 teaspoons pure vanilla extract
 - 2 cups all-purpose flour
 - 1/4 cup brewers' yeast
 - 1 tablespoon wheat germ
 - 1 teaspoon baking soda
 - 1/2 teaspoon salt
 - 1/2 teaspoon cream of tartar
 - 2 1/2 cups old-fashioned oats
 - 1 cup chocolate chips


1. Preheat oven to 350.
2. Mix flaxseed with water in small bowl and let soak for 5 minutes.
3. Beat butter, white sugar and brown sugar together in a large mixing bowl until creamy. Add egg yolks and vanilla extract; beat to incorporate. Stir flaxseed mixture into the butter mixture.
4. Mix flour, brewer's yeast, wheat germ, baking soda, salt and cream of tartar in a separate bowl; add to butter mixture and stir until just combined. Fold oats and chocolate chips into the dough.
5. Roll dough into walnut-sized balls and place 2 inches apart onto a baking sheet.
6. Bake until edges are golden (about 10 to 12 minutes). Allow cookies to cool on the baking sheet for 1 minute before moving to a wire rack to cool completely.

Nutritional Information

Serving Size: 1 cookie
Servings per recipe: 36
Calories per serving: 158
Calories from Fat: 68
Total Fat: 7.5g
Potassium: 81 mg
Carbohydrates: 21.3g
Dietary Fiber: 1.4g
Protein: 2.4g
Sugars: 11.2g
Vitamin A: 4 %
Calcium 2: %
Iron: 10 %
Vitamin B: 64 %
Folate: 29 %

Think you could benefit from our breastfeeding support services? Click Here to schedule an appointment with one of our Full Circle Health Care lactation consultants!