Achieve Wellness

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Ranchero Sauce

This sauce is easy to make and freezes well.  Try it on eggs, chicken, or as a sandwich spread.


Ranchero Sauce



  1. Heat oil in a large skillet over medium-high heat, add onion and cook until transparent.
  2. Stir in tomatoes, tomato sauce, cilantro, jalapeno,salt, and pepper.
  3. Simmer for 10 minutes; add black beans and cook 5 additional minutes.
  4. Remove from heat, add cotija cheese and stir well.
  5. Allow the sauce to cool then separate into 8 individual containers.  Freeze, if desired.
  6. Enjoy!!!!

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Cottage Cheese Danish


Eating healthy doesn’t need to be boring.  This protein packed “danish” made with non-fat cottage cheese and flavorful spices is a delicious way to satisfy your sweet tooth and start your morning with whole grains and calcium.


  • 1 slice toasted whole grain bread (or gluten free bread)
  • 1/4 cup non-fat cottage cheese
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon nutmeg
  • 1/2 teaspoon sugar or sugar substitute
  • 1/4 cup berries (if desired)


  1. Toast the bread.
  2. Combine cottage cheese, cinnamon, nutmeg, and sweetener.
  3. Spread on toast and place under the broiler until the cottage cheese begins to bubble.
  4. Top with berries.
  5. Serve while warm.

Makes 1 serving.