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December 12, 2016

Mediterranean Quinoa Salad - a versatile healthy and very nutritious recipe that can be served hot as a side dish or cold as a terrific alternative to pasta salad.

Serves: Serves 6

Ingredients

  • 1 cu

    p quinoa

  • ½ tsp salt

  • 1½ cups water

  • 2 diced tomatoes

  • 1 cup diced bell peppers

  • 1 cup diced cucumber

  • 1 cup chopped kalamata olives

  • ¼ cup chopped green onion

For the Lemon Oregano Dressing

  • ¼ cup extra virgin olive oil

  • 2 tbsp honey

  • juice and finely minced zest of one lemon

  • 2 tbsp chopped fresh oregano (or 1 tbsp dried oregano)

  • ½ tsp kosher salt

  • ½ tsp black pepper

Instructions

  1. Bring the water, salt and quinoa to a boil over low heat.

  2. Cover and simmer slowly for 15 to 20 minutes until the grains are cooked but still a little firm to the bite.

  3. Remove from heat and add the tomatoes, peppers, cucumber, olives and green onion.

  4. Toss everything together with the Lemon Oregano Dressing.

For the Lemon Oregano Dre...

December 9, 2016

Serves: 8-10
INGREDIENTS
2½ lbs. split chicken breast with ribs, skin removed
1 mediu

m yellow onion, chopped Coupons
3 celery ribs, diced
3 medium carrots, peeled + diced
1 large green bell pepper, cored + diced
2 medium russet potatoes, peeled + diced
1 (14.5 oz) can diced tomatoes (I used no salt added)
2 dry bay leaves
2 large (or 4 small) garlic cloves, chopped
½ cup chopped fresh parsley
½ cup dry ditalini pasta
salt and pepper

INSTRUCTIONS
1. Add chicken, onion, celery, carrots, bell pepper, potatoes, tomatoes, and bay leaves to a large (atleast 6-quart) stock pot or dutch oven.Add cold water to cover by 1 inch. Cover and bring to a boil over high heat.
2. Add garlic and parsley. Season with salt and pepper to taste. 
3. Reduce heat to low and simmer, partially covered, until chicken is falling off bones, about 1 hour.
4. Remove chicken to a large bowl and cool for about 10 minutes, then shred the chicken, discarding the bones. Keep the soup in the pot simmering.
5. Meanwhile, c...

November 6, 2016

It's crock pot season at my house, how about at yours? Anyone else get into a rut of making the same things over and over again? Well, here is a recipe roundup of 27 HEALTHY crock pot recipes from Registered Dietitian Nutritionists, compiled by our dietitian friend at Family Food Fiesta! Which one is your favorite? Do you have a recipe you'd add to this list?

Check out her post with all of the recipes here: http://www.sarahkoszyk.com/27-healthy-crockpot-recipes-from-dietitians/ 

November 4, 2016

This post’s theme, “Plant Protein Power Bowls,” inspired this seasonal creation.  I happen to love bowls, mainly for their variation in flavor and texture.  These bowls emphasize both, and are truly nutritional powerhouses.  They will be the perfect way to get you back on track after Thanksgiving.

These bowls are packed with fiber and antioxidants, yet don’t fall short on flavor.  Using plant-based protein (cannellini beans) is both an economical and healthy way to boost the protein content to keep you feeling full.  I like to prep and then store the components separately at the start of the week, assembling them for each lunch and dinner throughout the week.

Ingredients (Makes 4 Bowls)

  • 1 lb. Brussels sprouts, cleaned and halved

  • 1 sweet potato, peeled and cubed into 1/2″ cubes

  • 2 roasted beets, peeled and diced

  • 3 cups lacianato (dinosaur) kale, ribs removed and chopped

  • 2 cups cooked wild rice

  • 1 Tbsp. olive oil

  • salt & pepper to taste

For th...

October 23, 2016

 It's soup season... and what better way to end a brisk day with a warm cup of soup. Give this one a try. It's from our Registered Dietitian friend The Foodie Dietitian.  

INGREDIENTS

  • 2 medium butternut squash

  • 7 tbsp olive oil, divided

  • 1/2 tsp salt

  • 1/4 tsp white pepper

  • 1/4 tsp pumpkin pie spice

  • 2 medium yellow onions, chopped

  • 1/2 cup dry white wine

  • 4 cups vegetable broth 

  • 2 cups water

  • 3/4 tsp cardamom

  • 1 cup unsweetened canned coconut milk

  • salt & pepper to taste

  • Optional: Plain low-fat Greek yogurt (for vegetarians)

INSTRUCTIONS

  1. Preheat the oven to 350 degrees. 

  2. Peel the butternut squash and cut into chunks. Toss with 3 tbsp. olive oil, salt, white pepper, and pumpkin pie spice and transfer to parchment paper lined baking sheets.

  3. Bake for 45-60 minutes, or until tender.

  4. Meanwhile, heat 4 tbsp. olive oil in a large pot over medium high heat. Add onions and let sweat for about five minutes (before browning)....

October 18, 2016

The following information is provided to you from the FARE website: 

What’s the Teal Pumpkin Project®? 
The Teal Pumpkin Project encourages people to raise awareness of food allergies and promotes inclusion of all trick-or-treaters throughout the Halloween season. The steps to participate are:

  1. Provide non-food treats for trick-or-treaters.

  2. Place a teal pumpkin – the color of food allergy awareness –in front of your home to indicate you have non-food treats available.

  3. Display a free printable sign or premium poster from FARE to explain the meaning of your teal pumpkin.

Why is this important?

Halloween can be a tricky time for families managing food allergies. Many traditional Halloween treats aren’t safe for children with life-threatening food allergies. The Teal Pumpkin Project promotes safety, inclusion and respect of individuals managing food allergies. This worldwide movement offers an alternative for kids with food allergies, as well as other childr...

October 16, 2016

This is not a trick... this is truly a healthier treat! We love this recipe from our Registered Dietitian friends at Healthy Ideas Place 

But first, here are some of the "benefits" of pumpkin:

  • It’s a good source of vitamins and minerals like some of the B vitamins, iron, and magnesium

  • It’s low in saturated fat, cholesterol, and calories with only about 50 calories per cup of cooked pumpkin

  • It’s a very good source of vitamin A, vitamin C, potassium, and fiber

  • It’s rich in the anti-oxidant beta-carotene (think orange here) which the body can convert into vitamin A

Ingredients

  • 1 c. milk

  • 4 chai tea bags

  • 1 c. all-purpose flour

  • 2 c. white whole wheat flour

  • 2 Tbsp. ground flax seed

  • 1 Tbsp. baking powder

  • 1/2 tsp. salt

  • 1/2 c. brown sugar

  • 1/2 tsp. cardamom

  • 1 tsp. cinnamon

  • 1/2 tsp. allspice

  • 3/4 c. dried cranberries

  • 1 c. pureed pumpkin

  • 1/4 c. honey

  • 2 eggs

  • 1/2 c. canola oil

  • 2 Tbsp. ground walnuts

  • ...

October 9, 2016

Fall is here in full swing... well, maybe not so much here in Southern California. But a girl can dream, right? Back "home" on the East coast, it's fall and that means Chili season! Keeping with the pumpkin theme, I'd like to share this healthy, Registered Dietitian Approved recipe from Meal Makeover Moms .

Chili recipes are typically pretty flexible, and this Pumpkin Turkey Chili is no exception. You can add more heat by increasing the spices, use any type of bean that you like, and your choice of toppings can include a variety of things: shredded low-fat cheese, low-fat sour cream or plain Greek yogurt, diced avocado, and fresh cilantro.

Ingredients

  • 2 teaspoons canola oil

  • 1 small onion, cut into ¼-inch dice (1 cup)

  • 1 pound lean ground turkey

  • One 28-ounce can crushed tomatoes, undrained

  • One 15-ounce can 100% pumpkin purée

  • One 15-ounce can pinto beans, drained and rinsed

  • 1 cup frozen corn kernels, thawed

  • 2 teaspoons chili powder

  • 2 teas...

October 2, 2016

Who loves pumpkin spice ANYTHING? Many people can't wait for this time of year to get their favorite flavor infused into anything.... lattes, cookies, ravioli, waffles, cheesecake. But, many of these pumpkin spice treats generally come with a high calorie price tag. So, here is one of my favorite lighter, HEALTHIER, easter on your waistline, but still oh-so-pumpkin-spice-ness recipes to help fill your void and your tummy!

5 Minute Smoky Pumpkin Hummus (from The Every Kitchen)

Ingredients:

  • 1 15-ounce can chickpeas, drained and rinsed

  • 1 cup canned pumpkin puree

  • ¼ cup tahini

  • 2 garlic cloves

  • 1 tablespoon honey

  • ½ teaspoon McCormick Chipotle Chile Pepper

  • ¼ teaspoon cinnamon

  • 2 tablespoons pumpkin seeds, optional

Instructions:

  1. Place all the ingredients (except the pumpkin seeds) into a food processor and blend until smooth. If your hummus is a little thick, thin it out with a little more honey or add a little olive oil or lemon juice.

  2. Transfer...

September 20, 2016

Back to school doesn't have to mean back to boring lunches. Gone are the days of the repetitive soggy turkey and cheese sandwich in a zip-top bag and welcome the more and more popular Bento-box lunch. Cuteness is key when building your Bento box, but getting back to basics is a great way to make healthier food choices, which, can help you meet your goals. Follow these tips to build a healthy Bento box!

1. Focus on fresh. Keep the foods you select as close to natural as possible and try to avoid processed, boxed, packaged "junk" foods.

2. Load up on colorful fruits and vegetables. Aim to fill half of your Bento box with some fruit and/or non-starchy veggies. Cutting them into cute shapes or arranging them in colorful patterns gives you bonus points.

3. Select lean proteins. Think: low-fat poultry or beef, healthy fish like salmon, baked tofu, lentils, beans and hummus.

4. Pick whole grains like whole wheat pasta, bread, crackers. Select brown rice over white rice. Or branch out and try anot...

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