Healthy Recipes: Wellness Resources

1 cup almond milk

¼ cup chia seeds

1 teaspoon pure maple syrup

Mix well and refrigerate for 2-3 hours. Once the pudding is set up you can top with berries and slivered almonds and serve.

Makes 2 servings.

Per serving

Calories: 120

Total fat: 4.5g

Saturated fat: 0g

Sodium: 75mg

Total carbohydrate: 13g

Dietary fiber: 7g

Protein: 4.5g

1 half pork shoulder (bone-in)

1½ cups cider or white vinegar (or a combination of both)

1 teaspoon black pepper

1 teaspoon crushed red pepper flakes

½ teaspoon salt

8 100-percent whole wheat dinner rolls or slider buns

For the cabbage and carrot slaw:

1 head red cabbage (shredded)

2 carrots (scrubbed and shredded)

¼ cup canola oil

¼ cup vinegar

¼ teaspoon salt

¼ teaspoon black pepper

Pulled pork

Put pork, vinegars, peppers and salt in the slow cooker and turn the heat to medium. Cook, undisturbed, for 8 hours or until it is fork-tender (about 190 degrees with a meat thermometer). Remove the pork from the slow cooker but keep the liquid. While still hot, use two forks to shred the meat. Remove any fat found between the shreds. Skim as much fat as possible from the liquid in the slow cooker. Add about 1 cup of the cooking liquid to the shredded pork.

Red cabbage and carrot slaw

Put the shredded cabbage and carrots in a bowl. Make the dressing by mixing the canola oil, vinegar, salt and pepper in another small bowl and stirring or whisking well. Add the dressing to the cabbage mixture and coat thoroughly. Place ½ cup of pulled pork on each roll or bun and top with ½ cup cabbage and carrot slaw. Serve immediately.

Calories: 487

Total fat: 28g

Saturated fat: 8g

Cholesterol: 140mg

Sodium: 454mg

Total carbohydrate: 14g

Dietary fiber: 3g

Total sugars: 6g

Total added sugars: 1g

Protein: 42g

Recipe courtesy of USDA Center for Nutrition Policy and Promotion.