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Healthy Recipes: Wellness Resources

Barbecue sandwiches are almost as American as baseball and apple pie. Enjoy this favorite of Dan Wilson, Seattle Mariners Hall of Famer and Virginia Mason Franciscan Health Northwest Healthy spokesperson.

Chia seed pudding

  • 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

Pulled pork sandwich with red cabbage and carrot slaw

  • 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.