To celebrate National Salad Month, we’ve put together a quick guide to creating a delicious and eye-catching main-course salad.

     Salad for lunch or dinner has a lot going for it: Besides being easy to prepare, it can be low in calories and fat, and high in protein, fiber and other nutrients. In fact, it may be your healthiest meal of the day.  

     And here’s a great idea: If you refrigerate some of your leftover salad ingredients, you can roll them in a Fiber One Wrap* the next day for lunch.

     Here’s how to build a main-course salad in 5 easy steps:

1. Go Green. Choose from fresh lettuce, baby spinach, arugula, mixed greens or any other crunchy base. Rinse, tear into bite-sized pieces and pile on your plate or bowl. Healthy rule of thumb: the greener, the better.
2. Add Color and Crunch. Peppers, sugar snap peas, tomatoes, shredded carrots, broccoli or whatever you have on hand. Veggies make the salad festive, and provide an array of vitamins, minerals, fiber and antioxidants for very few calories.
3. Pack in Protein. Grilled chicken, shrimp, lean steak strips, poached salmon, hard-boiled eggs and lean cold cuts are all great choices. Better still – whatever you have left over from last night’s dinner!
4. For Fun and Flavor. Sprinkle on toppings like mandarin orange slices, black or green olives, slivered almonds and other nuts, grapes, dried cranberries, grated low-fat cheese, fresh mozzarella, apple or pear chunks, crumbled feta or gorgonzola, and avocado slices in any combination you enjoy. Choose wisely to add healthy fats, vitamins and minerals, but be mindful of packing in too many extra calories during this step.
5. Dress it Up. Make your own quick salad dressing with heart-healthy extra-virgin olive oil. Here’s one to try: mix 1/3 cup olive oil, ¼ cup balsamic vinegar, 1 tablespoon Dijon mustard, salt and pepper (you can also add a bit of whatever fresh herbs you have on hand). Put all ingredients in blender, or shake well inside a jar with a tight-fitting lid.

     We like to serve our main-course salads with a side of Uncle Wally’s new Sweet Country Corn Mini Muffins, with four flavors to choose from: Buttery Corn, Cheddar Cheese, Cheddar and Onion, and Jalapeño and Cheddar.  

*Fiber One Wraps are available in Traditional White, Garden Vegetable and Honey Wheat varieties. Uncle Wally’s markets Fiber One Wraps and Fiber One Muffins under license for General Mills.

     Turkey and stuffing on a weeknight? Why not?!

     Uncle Wally’s latest recipe adds a spicy southwestern twist to an American classic, and gets it on the table in a fraction of the time.

     With our delectable new Sweet Country Corn Mini Muffins as inspiration, we whipped up a simple, wholesome one-dish dinner that everyone will love.

     Just add a salad or vegetable and dinner is done.

Ingredients

• 4 turkey cutlets (about 1 lb.), or chicken cutlets pounded to an even thickness
• 1 carton Uncle Wally’s Sweet Country Corn  Mini Muffins, any variety* (14 Mini Muffins)
• 1/4 cup butter
• 1 medium onion, chopped
• 2 celery stalks, chopped
• 1 red bell pepper, chopped
• 1 jalapeño pepper (optional), seeded and finely chopped, or 8-10 drops jalapeño pepper sauce
• 1 ½ Tbsp. chili powder
• 1 tsp. cumin
• 1 tsp. dried oregano
• 1 ¼ cups chicken or turkey stock
• ¼ tsp. salt
• Black pepper to taste
• 1/3 cup tomato salsa
• 1 cup grated cheddar cheese

Preheat oven to 350 degrees.

1. Spray large frying pan with non-stick cooking spray, preheat pan on medium-high and fry cutlets for 3 minutes on each side, until browned. Put aside.
2. In mixing bowl or large measuring cup, mix butter, onion, celery, bell pepper, jalapeño (optional) and microwave 5 minutes on high, until tender. Add chili powder, cumin, oregano, chicken stock, salt and pepper.
3. Cut or break Uncle Wally’s corn muffins into 1-inch pieces and place in a sprayed 8X8” baking dish. Spoon vegetable-liquid mixture evenly over the top of the muffin pieces.
4. Arrange turkey cutlets on top of corn muffin mixture and spread a heaping tablespoon of salsa onto each cutlet.
5. Cover baking dish loosely with foil and bake for 20 minutes.
6. Remove foil and sprinkle cheese evenly over entire dish. Bake uncovered for 7 more minutes. Cheese should be completely melted.

*Uncle Wally’s Sweet Country Corn Mini Muffin flavors include Buttery Corn, Cheddar Cheese, Cheddar and Onion, and Jalapeño and Cheddar.  

     They’re sweet, petite and so tasty to eat!

     Uncle Wally’s latest easy recipe starts with new Orange Cream Ice Cream Mini Muffins, your choice of fillings and some pretty toppings, and ends with an irresistible little tea cake for your Mother’s Day table.

     It’s also a great simple recipe to keep in mind for bridal showers, graduation parties and other celebrations.

     Here’s what you’ll need to make Uncle Wally’s Muffin Tea Cakes:

• 1 carton Orange Cream Ice Cream Mini Muffins (14 muffins), or any flavor you enjoy*
• 1 cup of the filling of your choice: jam, marmalade, lemon curd or frosting
• 1 tub Cream Cheese frosting
• Sprinkles or other decoration

    Cut the top off each muffin. Put a tablespoon of filling on the bottom half of the muffin. Pipe or spread the cream cheese frosting on the muffin top and sprinkle on decorations. (Tip: you might find it easier to frost and decorate the muffin top separately and then use a knife or spatula to place it on top of the filling).

    Our Mother’s Day Muffin Tea Cakes are that simple, and they’re guaranteed to bring a smile to any Mom’s face!

*Uncle Wally’s Ice Cream Mini Muffin flavors also include Chocolate Cookies & Cream, Strawberry Shortcake and Banana Split.

     Brunch is a beautiful way to celebrate most any occasion: Mother’s Day, Father’s Day, bridal showers, graduations – you name it.

     So we’ve come up with this sweet, delicious casserole that’s as breezy and cheerful as the spring brunch season itself.

     This new Uncle Wally’s recipe features our much-loved Rich & Moist Blueberry Muffins, so it’s as easy as it gets and guaranteed to be a hit!

Ingredients

• 8 Uncle Wally’s Rich & Moist Blueberry Muffins (two 4-packs; 32 oz. total)
• 5 eggs
• 4 cups milk
• ½ cup sugar
• 2 tsp. cinnamon
• 1 ½ tsp. vanilla extract
• 1 cup blueberries (optional)

Crumb Topping (optional)

• ¼ cup cold butter
• 1/2 cup brown sugar
• ¼ cup flour
• ¼ cup dry old-fashioned or rolled oats 

Preheat oven to 350 degrees F.

1. Beat eggs in a mixing bowl. Add milk, sugar, cinnamon and vanilla, mixing well with a fork or whisk.
2.  In a separate large mixing bowl, break Rich & Moist Blueberry Muffins into 1-inch chunks and lightly mix in blueberries (optional).
3. Pour liquid mixture evenly over muffin chunks.
4. Let ingredients sit in bowl for 5 minutes, so the muffins can absorb the liquid.
5. Pour mixture into 13 X 9 baking dish coated with cooking spray.
6. For crumb topping, mash ingredients with a fork until well blended and crumbly. Sprinkle evenly over the top of the dish. (If you’re not making the crumb topping, you can simply sprinkle 1 Tbsp. granulated sugar evenly over the top).
7. Bake for 1 hour, or until a knife inserted in the center comes out clean (cover loosely with aluminum foil if top is getting too dark while baking).
8. Let stand for at least 10 minutes before serving.

     Offer guests the option to top theBlueberry Muffin Brunch Bake with whipped cream.

Like Uncle Wally’s on Facebook, if you haven’t already, for more great recipes and ideas.

     Are you taking 10,000 steps a day?

     That’s the approximate amount of daily activity health experts recommend to help maintain a healthy weight, give your heart the workout it needs and reduce the risk of chronic disease and early death.

     Ten thousand is the number of steps in about five miles of walking. On average, Americans take about 3,000-4,000 steps a day. Wearing a pedometer that counts steps may give you a better idea of whether you’re meeting the 10,000-step goal, and may even encourage you to move more.

     Here are some activities you could add to gradually work up to 10,000 steps a day (the approximate number of steps is in parentheses):

• Walk around your neighborhood for half an hour at a steady pace (about 3,000 steps).  Make a walking date with a friend, or take your dog along; they will benefit, too.
• Take a 10-minute walk around the parking lot before work, shopping or appointments (about 1,000 steps).
• Walk in place, or around the house, during every TV commercial (about 1,000 steps for a one-hour program).
• Take stairs whenever you can (up to 500 steps).
• Skip e-mail and walk to co-workers’ offices instead (up to 250 steps a day).
• Waiting for a flight or train? Get up and walk instead of sitting (up to several thousand steps).
• Park at the far end of the parking lot (up to 500 steps).
• Pace around the house when you’re on the phone (up to 800 steps for a 10-minute conversation).

     Feel like stepping up to the challenge? To get started, you might consider joining a walking rewards program like “Walk with Walgreens” and logging in your daily steps.

     Like Uncle Wally’s on Facebook, if you haven’t already, and tell us about your progress!

SOURCE: UpAndMoving.org; Walk.Walgreens.com; UC Davis Women’s Cardiovascular Medicine Program.

     If you’re among the millions of Americans who wait till the last minute to file their tax return, don’t worry – you still have time to get it done.

     This year, taxpayers get an automatic extension – till Tuesday, April 17 – to send in their returns (April 15 falls on a Sunday; April 16 is a Washington, D.C. holiday).

     We’ve compiled a few tips to help you get your tax return in on time.

Set the Mood. Set up a pleasant work station with plenty of space, such as a clean desk or dining room table. Turn on your favorite music. Put out a nice snack (we find that we can tackle any job if there is a fresh, delicious Uncle Wally’s muffin waiting for us!).  The caffeine in a cup of coffee or tea also can help get you going.

Think Ahead. If you plan to crunch numbers this weekend, take the time to organize your tax documents beforehand and you will be ahead of the game. Set up some organized folders and you’ll thank yourself later.

Check out the Web. The Internal Revenue Service website has downloadable tax forms and the option to both fill out forms and pay electronically.

Ask for help. Call your local library to find out if it offers free tax preparation assistance. Also, you may qualify for free IRS-sponsored programs that help people prepare their tax returns.

Take a Break. A little exercise can do you good during a long work session. Even a walk around the block may help you think more clearly.

Buy Time. If all else fails, you can always request a filing extension from the IRS.

    We wish you many happy returns!

     Jetting off for spring break? Planning a summer getaway?

     Whether you’ll be hitting the road or the taking to the sky, don’t leave your health behind. Here’s some good advice for staying well on your next vacation:

Brown Bag It. Food on planes and at highway rest stops can be full of unhealthy salt and fats. Consider taking along foods like unsalted nuts, light string cheese, cut-up fruit and vegetables and lean heroes or wraps. Add a few treats, like Uncle Wally’s individually wrapped muffins.

Hydrate. Airplanes have extremely dry air. Drink lots of water to avoid dehydration, boost your immune system and simply feel better (it also helps combat jet lag). You can buy bottled water for the plane after passing through airport security. Avoid alcohol and caffeine, which are dehydrating. On a road trip, modest amounts of caffeine can help a driver stay alert; too much can make you jittery.

Move Around. Avoid dangerous blood clots by walking at least once an hour – whether on a plane or at a roadside rest stop. Also, try to stretch every once in a while, contracting the muscles in your legs to get blood flowing (if driving, it’s safest to do this when the car is stopped).

Carry Medications. Before flying, pack any important medications in your carry-on bag, keeping them in their original pharmacy containers. Checked luggage has been known to get lost. Also consider: headache medicine, antacids and motion-sickness pills.

Nix Nausea. If you’re prone to air sickness, ask for a window seat over the wing. To avoid carsickness: sit in the front seat, don’t read, get some fresh air and stare at a spot on the horizon. Medications can prevent motion sickness, but drivers should be aware they can cause drowsiness.

Exercise. Staying active during your trip helps you fight both jet lag and vacation weight gain.

SOURCE: Delta Airlines, FamilyDoctor.Org, EverydayHealth.Com, MedicineNet.Com

     Why do most recipes for cake pops begin by telling you to bake a cake?

     You can do that – if you truly enjoy spending an extra hour in the kitchen!

     Our recipe for chocolate-dipped “Wally Pops” simplifies the process by starting with Uncle Wally’s fresh and delicious Chocolate Chocolate Chip Muffins. Uncle Wally’s does the baking part – saving you precious time and energy – and you take the compliments.

     We decorated Wally Pops for spring– they’re a delicious, fun and fancy addition to this season’s holiday gatherings, kids’ parties, bridal showers, graduation celebrations and school bake sales (nobody needs to know you didn’t bake!). These cake pops freeze beautifully, so you can make them well ahead of a special event.

 Ingredients (makes about 15 pops)

• 1 three-pack Uncle Wally’s Rich & Moist Chocolate Chocolate Chip Muffins (12 oz. total)
• ¼ cup chilled frosting (vanilla or chocolate)
• 1 package semi-sweet chocolate chips, 12 oz.
• 1 T canola oil
• Sprinkles, any type
• Cake pop or cookie pop sticks
• 1 round piece of Styrofoam base

Directions

1. In large bowl, crush 3 muffins with clean hands.
2. Add chilled frosting to the crumbled muffins and mix by hand until well blended; roll into 1-½ inch balls.
3. Melt ¼ cup of chocolate chips in microwave for 30 seconds. Stir well. (If not melted, microwave at additional 10-second intervals, stirring each time, until smooth).
4. Dip ½ inch of one end of each cake pop stick into melted chocolate and insert coated end of stick halfway into each ball. Lay pops sideways on waxed paper-lined cookie sheet and freeze for 10-15 minutes until chocolate is set.
5. Melt 1-¼ cups of chocolate chips and 1 tbsp. canola oil in a 2-cup glass bowl in microwave. Start by microwaving for 1 minute and stir. (If chocolate is not melted, microwave at additional 10-second intervals, stirring each time, until smooth).
6. Dip pops, one at a time, in the melted chocolate. Rotate the pop for full coverage. Tap stick gently against side of bowl, letting excess chocolate drip off.
7. Immediately apply sprinkles over a clean tray or plate, rotating the pop as you shake on the sprinkles. Or you can roll the pop in a bowl of sprinkles.
8. After completing each pop, stand upright in Styrofoam base to dry.

     By the way, it’s easy to double or triple this recipe. Wally Pops are so good, they disappear fast!

Share this recipe with family and friends, and have them like Uncle Wally’s on Facebook for more great recipes, healthy tips and information about new products.

     Is stress getting the best of you?

     Common signs of stress overload include anxiety, forgetfulness, insomnia, fatigue and irritability. If these sound familiar, be aware that chronic stress can lead to serious physical and mental problems such as depression, heart disease, high blood pressure and obesity.

     Here are some ways to manage stress and keep it from making you sick:

Write it Down. List all the things that cause you stress. Check off problems that you currently have the power to solve. Start by solving the smaller problems – this can give you confidence to tackle the larger ones.

Organize. Keeping a daily or weekly to-do list can help you figure out which items are most important; do those first.

Just Say No. Avoid over-scheduling. Be honest with yourself about what you can accomplish, and say no to the rest.

Get Moving. Exercise helps you relax, improves your mood and fights symptoms of depression and anxiety.

Be Kind to Your Body. Eat well-balanced meals and get enough sleep (7-9 hours). Avoid smoking, excess alcohol and overeating; they make matters worse.

Get a Hobby. Make the time for enjoyable, stress-relieving activities like sports, clubs and volunteering to help others.

Talk it Out. Sharing your problems with family and friends may make you feel better; also, others can sometimes offer helpful solutions.

Breathe. Meditation, yoga, deep breathing, simple stretches and massaging your own shoulders and neck are all good ways of relieving tension.

SOURCE: U.S. Department of Health and Human Services

     This lightning-fast breakfast burrito has it all – plenty of protein, lots of fiber and a taste that just might make it your go-to morning meal.

     A few ingredients and a microwave are all you’ll need for this stress-free breakfast. We used our powerhouse Fiber One Wraps to give you up to 30 percent of your recommended Daily Value of fiber.*

     We kept the recipe simple, but added some ingredient ideas you can use to make it your own:

Ingredients (serves 1)

• No-stick cooking spray
• 1 egg or ¼ cup liquid egg substitute
• 1 Tbsp. milk
• 2 Tbsp. low-fat cheddar cheese, grated
• 1 Tbsp. tomato salsa

Additional ingredient ideas: cooked bacon or sausage, light sour cream, hot pepper sauce, black beans, scallions, grilled peppers, avocado, or any other favorite ingredient.

Directions

1. Coat inside of a microwave-safe glass measuring cup or coffee mug with cooking spray. Add egg and milk and beat well.
2. Microwave on high for 30 seconds until egg is almost set. Stir well.
3. Microwave another 30 seconds, or until egg is fully cooked. Scramble egg with a clean fork. Stir in cheese.
4. Microwave Fiber One Wrap for 5-10 seconds.
5. Place egg and cheese along the center of the wrap, topping with salsa and any optional ingredients.
6. Fold up ends of the wrap and roll up sides.

     Want to freeze these breakfast burritos to have on hand for super-busy mornings (or even a quick lunch or supper)? Prepare as directed above, cover tightly with cling wrap. Freeze. When you are ready to eat it, remove plastic wrap, wrap in a paper towel and microwave for 2 to 2 ½ minutes.

*Fiber One Wraps are available in Traditional White, Garden Vegetable and Honey Wheat varieties. Uncle Wally’s markets Fiber One Wraps and Fiber One Muffins under license for General Mills.