Eat Well


  • General Info
  • Recipes
  • 7-Day Meal Plan
  • Healthy Cooking
  • Resources
  • Success Stories - Videos
  • General Info

    Welcome to our Eat Well section! At Mohawk, we encourage you to live a healthy lifestyle. Visit often for healthy recipes, tips and resources.

    Please note: The information presented on this web site is for educational purposes only and not intended to take the place of your personal physician’s advice or to diagnose, treat, cure or prevent any disease. Always consult with your physician or healthcare provider before making any significant changes to diet and lifestyle to determine what is right for you. 

  • Recipes

    Mohawk and it's partners have created recipes that help you eat well to live well, because food can taste good and be good for you. What are you waiting for? Try one today! Also, be sure to check out the 7-Day Meal Plan by clicking the link above.

    10 Under 10  

    10 under 10: 10 Recipes for under $10 with
    10 ingredients or less!

        July 20 garlic lovers salmon 1    Garlic Lovers Salmon 
    July 20 cauliflower hash brown breakfast bowl   Cauliflower Hash Brown Breakfast Bowl      July 20 herb roasted zuccnini and carrots 1   Herb Roasted Zuccnini and Carrots
     July 20 corn avocado and black bean salad   Corn Avocado and Black Bean Salad     July 20 five minute chocolate ice cream 1    Five Minute Chocolate Ice Cream
    July 20 dark chocolate coconut bites   Dark Chocolate Coconut Bites
         July 20 honey lime quinoa fruit salad 1   Honey Lime Quinoa Fruit Salad
     July 20 Kung Pao Chickpeas 1   Kung Pao Chickpeas      July 20 frozen crunchy bananas 1   Frozen Crunchy Bananas
     Black Bean Burger By Allrecipes   Black Bean Burger      Thai Lettuce Wraps 1   Thai Lettuce Wrap
     kale pizza   Portabella & Kale Pizza with Roasted Garlic Sauce      GarlicKaleSalad   Roasted Garlic Kale Salad
     okra   Roasted Okra      zucchini fritters   Zucchini Fritters
    Pumpkin Soup Lunch Dinner 1   Pumpkin Soup      Salted Pistachio Chocolate Bark Dessert 1   Salted Pistachio Chocolate Bark
    Oct 18 Butternut Squash Soup 1   Butternut Squash Soup     Oct 18 Pumpkin Soup 1   Pumpkin Soup 
     Nov 18 Blistered Green Beans with Coconut 1   Blistered Green Beans with Coconut       Nov 18 Maple Ginger Apple Pie 1   Maple Apple Ginger Pie
     Nov 18 Spatchcock Turkey with Sage and Thyme 1   Spatchcock Turkey with Sage and Thyme      Nov 18 White Bean Pumpkin Hummus 1   White Bean Pumpkin Hummus
     sugar cookie   Ultimate Healthy Cut-Out Sugar Cookies      chicken cacciatore   Slow Cooker Chicken Cacciatore
     eggnog    Low-fat Egg Nog    

    choc bark 

       White Chocolate Holiday Bark
     Screen Shot 2019 07 15 at 3.06.35 PM   Ice Cream Recipes
        July 20 almond crusted chicken with bruschetta 1     

    Almond Crusted Chicken with Bruschetta

    Almond Crusted Chicken 











    fall recipe

    Spaghetti Squash Alfredo
    Healthy Life Minute Video

    Chicken Enchilada Stuffed Spaghetti Squash

    Chicken Pot Pie

    Simple Grilled Steak Fajitas

    Vegetarian Black Bean Pasta
  • 7-Day Meal Plan

    Mohawk and it's partners have developed 7-day meal plans. Try out one or try them all! Click a link below for recipe details.

    March 2020 7-Day Menu - Highlights include: Belgian Waffles, Italian Vegetable Soup, Pasta with Basil and Tomatoes, Twice Baked Potatoes, Pineapple Muffins

    February 2020 7-Day Menu - Highlights include: Green Goddess English Muffin Sandwich, Salmon and Asparagus, Popovers, Garlic-Parmesan Wings, Blueberry Pie Smoothie

    January 2020 7-Day Menu - Highlights include: 5-ingredient pancakes, Tostadas, Lemon Chicken + Potatoes with Kale, Tomato and Artichoke Chicken, Black Bean Nacho Soup

    2020 Pink Line

    December 2019 7-Day Menu - Highlights include: Almond Milk Hot Chocolate, Keto Sugar Cookies, Winter Fruit Salad, Turkey Sausage Balls

    November 2019 7-Day Menu - Highlights include: Blistered Green Beans with Coconut, White Bean Pumpkin Hummus, Maple Ginger Apple Pie, Spatchcock Turkey

    October 2019 7-Day Menu - Highlights include: Avocado toast with egg, sweet potato waffles, Sesame Roman Noodles, Roasted Butternut Squash Soup

    September 2019 7-Day Menu - Highlights include: Paleo Chicken Teriaki, Lemon Flank Steak Skewers, Coconut Matcha Green Tea Oatmeal, Lemon Smoothie

    August 2019 7-Day Menu - Highlights include: Easy Italian Baked Tilapia, Gluten-Free Blueberry Bread, Lemon Butter Chicken, Easy Fajitas

    July 2019 7-Day Menu - Highlights include: Coconut Flour Pancakes, Garlic, Sweet potato and chickpea soup, Ancho Chicken Tacos, Strawberry Banana Baked Oatmeal

    June 2019 7-Day Menu - Highlights include: Jumbo Chickpea Pancake, Epic Breakfast Burrito, ‘Catfish’ Po’ Boy, Turkey Chili with White Beans Recipe

    May 2019 7-Day Menu - Highlights include: Avocado Pesto Zucchini Noodles, Roasted Sweet Potato and Chickpea Meal Prep Bowls, No Cook Mediterranean Hummus Pizzas

    April 2019 7-Day Menu - Highlights include: Spaghetti Squash Burrito Bowl, Keto Cereal, Chopped Thai Kale Salad with Peanut Ginger Dressing, Skinny Chicken Enchiladas

    March 2019 7-Day Menu - Highlights include: 3 Mellon Smoothie with Mint, Classic Sesame Noodles with Chicken, White Beans & Spinach Quesadillas

    February 2019 7-Day Menu - Highlights include: Avocado Toast with Garbanzo Beans, Healthy Triple-Layer Smoothie, Tuna Stuffed Tomatoes, Glazed Salmon

    January 2019 7-Day Menu - Highlights include: Crock Pot Sweet Potato Chipotle Chili, Mini Artichoke Pita Pizza, Blueberry Bananas Overnight Oats

    2020 Pink Line

    December 2018 7-Day Menu - Highlights include: Honey Lemon Vanilla Gluten Free French Toast, Soft Tacos with Spicy Chicken, Chili Lime Mango Marinated Chicken Bowls

    November 2018 7-Day Menu -  Highlights include: Avocado Egg Toast, Roasted Tofu with Peanut Noodle, Cod with Tomato Cream Sauce

    October 2018 7-Day Menu -  Highlights include: Cauliflower Pizza Crust, Tuna Avocado Salad, Baked Salmon with Pesto and Pecans, Cheddar Broccoli Egg Muffins

    June 2018 7-Day Menu -  Highlights include: Summer Peach Salad with Balsamic Chicken, Greek Black Bean Burger, Easy Chicken Wraps with Cucumber and Apple



     Mon br

    Granola with
    Almond Milk


    Tue br 

    Granola Parfait


    wed br

    Eye Opener


     Thur br

    Apple Oatmeal


     Fri br

    Papaya Boats with
     Peanut Butter Toast


    Sat br

    Egg Frittata


    Sun br

    Eye Opener


     Mon lun

    Apple Salad


    Tue lun 

    Lentil Soup


     wed lun

    Turkey Chili


    Thur dinn

    Lettuce Wraps


    Fri lun

    Cabbage Coleslaw


     sat lun

    Zesty Asian
    Chicken Salad


     Sun lun

    Tortilla Soup


    Mon dinn 

    Sesame Chicken


     Tue dinn

    Turkey Chili in
    Pepper Shells


    wed dinn

    Crusted Chicken 


    Thur lun2

    Salmon Tacos
    with Coleslaw


    Fri dinn 

    Chicken Kabobs


    Sat dinn

    Garlic Chicken


    sun dinn 
    Garlic Tilapia




























  • Healthy Cooking

    Cooking ClassesEat Well to Live Well

    Mohawk partnered with Bradley Wellness Center to host a pilot program for healthy cooking class.

    Mohawk recently partnered with Bradley Wellness Center in Dalton, GA to host a pilot program for healthy cooking classes to a small group of employees and spouses on the Benefits health plan. The premise of the classes is “eat well to live well,” because food can taste good and be good for you.

    Around 20 members participated in the class that included cooking demonstrations by Melissa Krell, Sodexo Executive Chef and Anthony Moon, Sodexo Retail and Catering Manager. Licensed dietitians Jaimee Cooper and Brenda James discussed the importance of fiber and nutrition while learning the proper portions for your plate. Participants were encouraged to start making small changes to form healthy habits because over time, it soon becomes a way of life.

    Participants received a seven-day meal plan complete with groceries. The meal plan focused on foods that are lower in calories, cholesterol, sodium, sugar, and dairy but are high in fiber and flavor. Recipes came from Healthy Eating for California, Sodexo and Pauline Maddox, AGNP, RN, Mohawk’s Clinical Project Manager.

    Recipes included citrus garlic tilapia with brown rice and asparagus, Moroccan lentil soup, egg white frittata with fruit, almond crusted chicken and broccoli.

    The cooking class received great feedback from all the participants.

    “I would like to thank you and all involved in the healthy cooking class,”  Suzette Goley wrote. “We were taught how to experiment with different spices to change the taste of our food. Our chef prepared Tilapia with garden vegetables and rice seasoned with Lawry’s Salt-Free 17 Seasoning that was absolutely delicious. The dish only took 20 to 25 minutes to bake in parchment paper.  While the Tilapia was baking, we were also shown how to make a healthy strawberry & peach smoothie that was also delicious. After we had sampled the first smoothie, spinach was added to it to make it even healthier. I can say I have prepared the 7-day menu plan, and all recipes took a reasonable amount of time to prepare and cook. I never knew good and healthy could be used in the same sentence until this class!”

    The pilot program consists of three healthy cooking classes, so participants from the June class have two more classes to look forward to in July and August. The focus of these classes with be on how to make and enjoy healthy desserts and snacks, a reminder that you can always enjoy those special treats – and keep them healthy too. The participants will also receive support along the way over the next two months, receiving postcards with healthy tips and recipes to continue working on changing habits to eat healthier.

    Want to try the recipes for yourself?

    Visit this new "Eat Well" section of the website frequently to get healthy cooking recipes and information, as well as great tips for a healthy lifestyle.

    It’s always important to remember -  small changes over time make all the difference when creating new habits!

  • Resources

    Substitution List - click here

    5 Colors of Fruits and Vegetables - click here

  • Success Stories - Videos

    susie story w player

    Susie's Story
    Susie uses a biometric screening to help control her weight after
    years at a desk job.

    thomas story w player

    Thomas' Story
    Even though Thomas' weight is in check, a biometric screening discovered that his sugar and blood pressure levels were way over the healthy level.

Express Scripts
TaxSaver Plan
One America
Hodges-Mace / Alight