Author Archives: The FitBonVivant

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About The FitBonVivant

The Registered Dietitian and Fitness Enthusiast who makes healthy living FUN!

Oh My Gourd: Savory and Sweet Squash – Serves 2+

Posted by The FitBonVivant in Food & Fitness and tagged with , , ,

Hello all! Another season is upon us and I would like to welcome Courtney Cocheo (student at Johnson & Wales University in Rhode Island set to matriculate December 2024) to the scene. The following has been written by her and the recipe is absolutely fabulous. Give it a try and let me know your thoughts.

Now that the leaves are changing colors, and the weather is starting to cool down, this is the time where we put our autumn produce to use! This simple accompaniment or side dish is vegetarian and gluten-free but that doesn’t make it boring.. When mentioning fall, butternut squash is one of the many things that comes to mind! It is THE fall vegetable that can amp up any dish or have it be the star of the show.  

This dish is packed with natural fiber (butternut squash, quinoa, kale, and apples). The benefits of fiber in the diet are endless. Some of the many benefits include improvement with bowel movement regulation, lowering LDL levels (the clinical abbreviation for the bad cholesterol), improved blood sugar regulation, and much more!

Butternut squash being the star of the show, can either be stuffed with our quinoa mixture or chopped up and mixed in with the quinoa. Not only is quinoa high in fiber as previously mentioned but it is also higher in protein than other grains. Quinoa is one of the grains that is considered a complete protein which means it contains all 9 essential amino acids that you need in your body. This is why many vegetarians and vegans love this ingredient! It is a great side dish for any fall gathering mixed with kale, almonds, cranberries, apples, and some other additives. 

Kale is dark leafy green high in vitamins (A, B6, C, and K), folate, iron, and high in fiber which is our goal for this dish. Apples are another fall ingredient that elevates this dish. Apples are not just high in fiber but also vitamin C which is great when you are fighting a cold since it helps boost immunity when fighting infections!  The old adage comes to mind: ‘An apple a day keeps the doctor away!’ Almonds are one of those nuts that are high in fiber, as well as high in calcium and great for your GI tract. Lastly, cranberries are full of vitamins and great for you in moderation. This is because if you use regular cranberries they include some sugar. Too much sugar can lead to raising blood sugar levels which isn’t so healthy. You want to consume 1/4 cup dried for one serving and one cup not dried.

This is a great savory fall and winter dish if you are looking for a crunchy texture with a hint of sweetness. Time to amp up your health!

Accompaniment to a Main Dish or Side Dish

Gluten-Free

Ingredients

Stuffing/Primary Base

1 cup dried quinoa (white or tricolor)

1 whole butternut squash or 4 cups of diced butternut squash

1/4 cup dried cranberries (sweetened or unsweetened)

1 small apple or 1/2 of a big apple (diced)

1/2 cup chopped almonds

1 cup kale (roughly chopped)

1/2 red onion

1 garlic clove

Salt + Pepper to taste

Tossed Dressing: 

4 Tbsp lemon juice 

1/4 cup olive oil

2 Tbsp apple cider vinegar 

2 Tbsp Dijon mustard 

Salt + Pepper to taste

Methodology

  1. Clean and prep squash if doing the stuffed method and cut in half. If not, peel and dice squash.
  2. Once diced or sliced/cleaned, place on a sheet pan with sliced onion, garlic, and drizzle with olive oil, salt, and pepper until tender.
  3. Cook quinoa as directed by package (normally 1 cup quinoa:1.5 cup water).
  4. Massage kale with olive oil, salt and pepper.
  5. To make the dressing, combine lemon juice, olive oil, mustard, and salt and pepper then mix!
  6. Once all components from steps 1-3 are cooked,combine with the chopped almonds, cranberries, quinoa, kale, and dressing.
  7. Stuff your cooked butternut squash or mix diced squash with quinoa mixture.
  8. Serve and enjoy!

Single Ingredient Benefits

Quinoa: high in fiber, vitamins, and minerals. Higher protein than other grains such as brown rice, couscous, oats, etc. Quinoa is naturally gluten free which is a good alternative for those with celiac disease, inflammatory conditions, or looking to clean up their diets. This super grain is considered to be a complete protein which means it contains all nine essential amino acids you need in your body.

Butternut Squash: great source of dietary fiber, which is essential for digestive health. It is full of vitamins and minerals such as vitamins C and A as well as potassium.

Kale: a vegetable that is rich in antioxidants, vitamins, and minerals, such as vitamin C and K, and folate. It is high in fiber. Many variations are dark green in color meaning that it is high in iron.

Almonds: a nut variety that is high in fiber and calcium.  Like most fiber items this is great for your GI tract.

Cranberries: full of vitamins and great for you in moderation. Eating too many cranberries increases your consumption of sugar intake and also too many can not be so healthy for your liver. You want to consume 1/4 cup dried for one serving and one cup not dried.

Mega Oat Chip Cookies – Serves 10+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , ,

New decade, new goals. Who’s with me? I’ll be discussing my primary focus right now and I hope this helps you get motivated! Especially those of you that are mamas!

Lots of changes occurred since my last post. My mother passed away August 2019 after a brave battle with an aggressive rare case of Mantle Cell Lymphoma (MCL). She is forever with me and especially in my son.  The best part is that he has reddish hair and my mother had red hair… His smile lights my heart on fire.

From the moment I knew he was going to make an entrance into this world my dietitian brain was sending me signals. I knew that breastfeeding would be the best gift I could give my son. Not every mother can breastfeed and there is nothing wrong with that or formula but luckily I found success with breastfeeding. I exclusively breastfed which was a real challenge when at work full-time. So many colleagues asked how I did it and frankly the credit must go to my diet.  I went back to work when Dominic was 6-weeks old and that is when I began to really pay attention to the types of foods I ate since I wanted to ensure that my milk production did not decrease.

Foods that promote lactation may not always work for some women but its a good idea to ensure that your diet includes them for the overall nutritional benefits. These foods are called galactagogue foods which need to be consumed in variety and daily in the diet. These foods include: flaxseeds, sweet potatoes, fennel seeds, oatmeal, almonds, garlic, dark leafy greens, and brown rice.

So to sum it up… my focus was being as healthy as possible with some indulgences to ensure that my nutrition was ideal to promote lactation.

These cookies are loaded with galactagogue foods. More importantly, these cookies taste amazing so they are NOT just for you but for the whole family!

Ingredients:

  • 3 cups old fashioned oats
  • 1 1/2 cups almond flour
  • 1/2 cup ground flaxseed meal
  • 1/2 cup white granulated sugar
  • 1 cup light or dark brown sugar
  • 1-1 1/2 tsp vanilla extract
  • 2 eggs
  • 1 cup coconut oil (or butter)
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1 tsp sea salt
  • 1/2 cup chocolate chips
  • 1/4 cup macadamia nuts (or whatever nut strikes your fancy)
  • OPTIONAL: To change up the sugar content you can decrease the amount of brown sugar and sub with 2-3 finely chopped medjool dates (tastes amazing)

Methodology:

  1. In a large bowl combine all the dry ingredients (including the chocolate chips and nuts) and mix.
  2. Add in the liquid ingredients and mix.
  3. Using a tablespoon or ice cream scooper – create little balls and place evenly spaced on parchment paper.
  4. Bake for 15 minutes or 20 minutes depending on how large your cookies are. If they do not flatten then use a fork to gently press them down.
  5. Enjoy with hot tea, milk, or even wine… I choose wine.

xxx – Sarah

How to Eat for Cancer: Cooked Caprese Salad – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , , , , , ,

January of 2018 is a month I’ll never forget and in particular Saturday, the 28th. My mother called and notified me that she was diagnosed with Non-Hodgkin Lymphoma (NHL) earlier that month shortly after her 70th birthday.  After months of grueling radiation she hit remission however it was short-lived.  On my birthday in October I received a call that changed my world. My mother changed, my family changed, and I changed.  She was diagnosed with a rare form of lymphoma called Mantle Cell Lymphoma (MCL) stage four and for her it is incurable since it will always come back.  Recently she has been deemed in ‘remission’ and is about to start a chemotherapy maintenance drug to keep the cancer at bay and hopefully it shall extend the years she has with us free of pain.

As a Registered Dietitian everything was tested for me.  I no longer felt motivated to help people since I felt helpless with my own mother.  I became bicoastal to help my parents whether it was to simply be a distraction with laughs or to navigate the muddy medical terminology world. She endured several setbacks and hospitalizations which tested her resolve but she fought and she’s never looked more beautiful to me.

This past April I left my thriving career in San Francisco, California to come to Melbourne, Florida where my parents reside.  The world works in mysterious ways.

For several months my mother has followed a ‘neutropenic‘ diet.  This is basically a diet of sterilized food otherwise known as a way to limit the amount of bacteria in the diet which is necessary with immunocompromised individuals.  Many including my mother think of this way of eating as ‘bland’ and ‘downright awful.’ Foods to be withheld on a neutropenic diet include: certain canned foods, undercooked meats, raw foods (fruits, vegetables, oats, and nuts), protein powders, unpasteurized dairy products, and much more.

Mother’s Day this year was not to be impacted and so I decided to come up with a menu of foods that were tasty but followed the right protocols since she was feverish. Due to her lack of an immune system going out in public was out of the question due to fear of catching the average cold which would be much worse for her.  The menu included: grilled lobster and shrimp, corn on the cob, my special favorite of all time aka the Goat Cheese Spiked Brussels minus the butternut squash, and this delicious cooked caprese salad (so yum x 100).  This was definitely by far was my favorite Mother’s Day with her for so many reasons. 

In a basic caprese recipe the tomatoes and basil are raw but in my version it was cooked.  This allowed my mother to eat one of her favorite recipes that she hadn’t had in months.  Sometimes all it takes is some creativity and proper cooking techniques to have mouthful of flavor.

INGREDIENTS:

  • 3 large heirloom tomatoes (yellow, red, multi); thick slices
  • Fresh pasteurized mozzarella (8 oz); diced
  • EVOO for the pan
  • Balsamic vinegar
  • Fresh basil leaves; shredded
  • Sea salt
  • Crushed black pepper

METHODOLOGY:

  1. Prior to the recipe preparation ingredients were well washed thoroughly with warm water.
  2. Under medium heat add EVOO to a frying pan and sear each tomato slice then cook each side for about 1-minute.
  3. Layer the tomatoes in a serving dish.
  4. Add the shredded basil to the frying pan and turn off the heat. Gently cook the leaves until slightly browned/shrunken in size.
  5. Evenly toss the mozzarella and basil atop the tomato.
  6. Drizzle balsamic vinegar atop the tomatoes and season with sea salt and black pepper.
  7. Pair with your favorite protein and some other fun sides.
  8. Time to eat the rainbow!

xxx – Sarah

Where have I been?!

Posted by The FitBonVivant in Food & Fitness

Hello!  So it’s been a hot minute since I last wrote.  Life has been a roller coaster but I learned something along the way in regards to balance which I plan to share.  Fitness has always been a huge part of my life but as I get busier and busier it gets harder to incorporate ‘gym’ style workouts.

Therefore I’ve reset my mentality around working out and have created a ‘fluid’ model of fitness.  What does ‘fluid’ mean?  It means that fitness that is not just at the gym but it is being active throughout the day whether it is taking the stairs to the ninth level on the parking garage, obtaining 12,000 steps daily, or even trying a new way to sweat.  I’ve begun to enjoy is challenging myself in areas of fitness that I am NOT good at – this includes yoga and running.

So the breakdown of my current regimen is the following, but in no apparent order, rather the goal is to fit this into my busy schedule:

  • Weight lifting workouts:
    • Day 1: Shoulder/Tricep/Abs
    • Day 2: Back/Chest
    • Day 3: Legs/Glutes
  • Yoga once weekly (usually Friday evenings): I have realized I love Vinyasa since it is a lot of balance and stretching which I’m terrible with PLUS it gives me a chance to wind down from the craziness of my job.
  • Running (currently half marathon prep style) about two or three days per week with distance being added each week.
  • Swimming once weekly with a Master’s program which is awesome since I used to do this but competitively so now it’s actually FUN – on a serious note, no one ever looks good in a one piece Speedo.

xxx – Sarah

Spicy Flake Chicken – Serves 4+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More!

Do you like simple protein dishes?!  Yes, and yes.  I’m all about the simple meal prep ideas that save time and do not weigh down my bank account.  Best of all this only has FOUR ingredients which really limits how much you can screw it up… but anything is possible.  Also, this is literally my favorite chicken based dish I’ve made to date – it is seriously BOMB!

Spicy Flake Chicken

INGREDIENTS:

  • 1 pound chicken breasts; chopped into ‘nugget’ sizes, chunks, or strips
  • 2 whole eggs; well beaten
  • 1 cup unsweetened coconut flakes (possibly more if you want the chicken super coated)
  • Sriracha sauce; enough to drizzle (or more if you have a heavy hand like me…)

METHODOLOGY:

  1. Preheat oven to 450 degrees fahrenheit.
  2. Line a baking sheet with parchment paper.
  3. Dip both sides of chicken breast into egg then dip into coconut flakes allowing the chicken to be well coated.  Once the chicken is coated as desired transfer to the baking sheet.
  4. Drizzle sriracha over the chicken.
  5. Cook for 25 minutes.
  6. Serve atop a salad or as part of a meal with sides… be sure to have the water on standby…

xxx – Sarah

 

Rainbow Italian Zoodles and Sausage – Serves 4

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , ,

Zoodles are the new noodles and now Sunday has gotten even healthier in my book!  Now you can have your pasta Sundays sans the guilt and gluten.  This meal is a great way to fuel up for the week and have some leftovers for lunch(es) and/or dinner(s).

Now grab a spiralizer and get to work!  I’m a fan of the Kinzi brand which is great for creating a healthy alternative to spaghetti by using various vegetables to become ‘noodle-like.’  Some vegetable options that are great for spiraling include zucchini, squash, carrots, and beets.

Rainbow Italian Zoodles and Sausage

Ingredients:

  • 3 yellow squashes (ea); raw and spiralized
  • 3 beets (ea); raw and spiralized
  • 3 carrots (ea); raw and spiralized
  • 4 c of cherry tomatoes; halved
  • 2 tbsp garlic; minced
  • 1/3 scallions; minced
  • 1/2 c olive oil
  • 1/2 c cilantro; minced
  • Eyeball amounts to create an Italian blend: chili powder, garlic powder, coriander, clove, garlic, cardamon, cumin, and salt
  • 12 oz sausage of choice

 

Methodology:

  1. In a saucepan combine the olive oil, garlic, cilantro, and scallions to simmer over medium-high heat for 5-10 minutes.  Toss in cherry tomatoes and cover saucepan allowing the tomatoes to cook in the oil mixture for 5-10 minutes.  Remove from heat.
  2. Saute the raw zoodles with a splash of olive oil until slightly tender then remove from heat.  Divide the zoodles into four portions.  Drizzle the tomato mixture over the zoodles.
  3. Cook sausage as usual and chop into various chunks.  Top the zoodles and tomato mixture with sausage.
  4. Happy Game of Thrones (GOT) watching day!

 

xxx – Sarah

Chili Spiked Watermelon and Strawberry Medley – Serves 5+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

Summertime and the livin’ is easy… food dishes should be easy to make too!  No one has a hour or more to whip up food dishes to please the hungry.  Whether you’re adding this dish to your fridge as a staple for snacks, addition to a BBQ, or as a dessert, it is sure to be a crowd pleaser.

This dish contains watermelon and cucumbers which are filled with water.  Hot weather calls for dishes high in water content to contribute to overall hydration.  When I would be poolside in Texas, a good friend from Mexico City used to always slice cucumbers and season them with chili, which I loved but still wanted something a little sweeter…

Rule of thumb (at least my thumb) – aim to drink at minimum half your body weight in ounces.  For example, if you weigh 120 pounds, try to aim for 60 ounces or more.  Personally I like to drink my body weight in ounces or at least come close – this means near 130 ounces of water daily (slightly more than a gallon).

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Ingredients:

  • 1 large cucumber; peel off some of the skin and then slice thinly
  • 16 ounce container strawberries; halved with the stems removed
  • Half of 1 large watermelon; cubed
  • 1/4 cup cilantro; minced
  • 1/4 lime; juice (fresh is preferred but lime juice is a good option as well)
  • Eyeball amount of chili powder (I love Tajin –  the low sodium version is my go-to)
  • Optional/to taste: sea salt

Methodology:

  1. Using a disposable tin or large tupperware container combine cucumbers, strawberries, watermelon, lime juice, and cilantro.  Cover container of choice and shake thoroughly.
  2. Season with chili powder and sea salt if desired.  I like to thoroughly cover each piece of fruit and cucumber.
  3. Cover and chill until ready to be served.
  4. Pair with your favorite sparkling beverage whether non-alcoholic or alcoholic…  bottoms up y’all!

 

xxx – Sarah

Guilt Free Pancakes – Serves 2+

Posted by The FitBonVivant in Food & Fitness, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , ,

Hello, it’s me.  Hiatus is over and I’m back.  Oh, and Happy 2017!!!

Since late November I’ve been on a series of adventures which included a drive from Texas to California.  I survived the drive and honestly have a new appreciation for road trips especially those that include utilization of an RV (genius idea).  I think the key to any successful road trip is movement, food, hydration, and whomever you are with.  My trip spanned five days and each day was a new adventure.  The only one who didn’t really enjoy the road trip was my poor pup, Theodore Roosevelt III aka Teddy (#TRIIIthecav).

Day 1: Drove straight from the Alamo (San Antonio, Texas) to Santa Fe, New Mexico with a stop in Roswell to find aliens (failed but did find McDonalds), Day 2: Flagstaff, Arizona and dropped my pup off then went to see the Grand Canyon for sunset, Day 3: Phoenix, Arizona where epic friendships were solidified and many laughs were had, Day 4: Oxnard, California with a stop in Hollywood to hike the sign, and Day 5: Drove along route-1 aka the California coast all the way up to San Francisco with multiple photo and hike breaks especially around Big Sur.

pancakes

Now I’m settled and back in the kitchen per usual.  I love easy eats and this is a great staple on my weekends for brunch or during the week.  I absolutely love to pre-make these pancakes to have them ready for a ‘grab ‘n go’ type of post workout item or snack especially since they’re a great source of protein which helps maintain satiety.

Threw together a cool topping for the pancakes which included apple pears which are the new super fruit in my opinion.  They’re loaded with fiber, vitamins (specifically C and K), and minerals.  Therefore, if you have yet to try apple pears, just do it.

Ingredients:

  • 2 scoops of vanilla protein powder of choice
  • 2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1 whole egg
  • 1 egg white
  • 1/4 cup unsweetened almond milk
  • 2 tbsp water
  • 1/2 apple-pear; diced
  • 6 blackberries; halved
  • oil of choice for the pan (I used coconut)
  • OPTIONAL: honey or syrup

Methodology:

  1. In a mixing bowl combine all ingredients but the fruit and optional items.  Stir well until homogeneous.
  2. Heat a frying with enough oil to moisten the surface well.
  3. Pour batter onto the pan to create 2-4 pancakes depending on the size desired.  Cook each side for 2-3 minutes and flip.  Add a final toss for each side of the pancake (20-30 seconds per side).
  4. Combine the fruit pieces then serve atop the pancakes with a drizzle of honey or syrup.
  5. Pair with a mimosa or two…

 

xxx – Sarah

Goat Cheese Spiked Brussels Sprouts – Serves 6+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , ,

I’ve got news!  In a week from today I start my journey West.  I recently accepted a position in San Francisco…  Time for a whole new adventure.  I am super excited and nervous but I will channel that energy for something positive.  About five months ago I set out to change my career and well, it finally happened, anything is possible.

Fall weather has me reaching for everything pumpkin when I have a sweet tooth but when I want something savory then I reach for butternut squash or sweet potatoes.  I am over pumpkin at the moment; my savory taste buds have kicked in, hence this recipe was born.

Butternut squash is an excellent way to increase your dietary fiber as well as nourish your body with vitamins A & C.  With the winter months upon us your skin needs these vitamins more than ever (#makeyourskinglow).

Before Roasting
Post Roasting

Ingredients:

  • 1# Brussels sprouts; quartered with roots removed
  • 1# butternut squash; diced
  • 1 tsp ground black pepper
  • 3 tbsp olive oil
  • 3 shredded pieces of proscuitto
  • 3 tbsp crumbled goat cheese
  • Drizzle of balsamic vinegar
  • To taste: 1 tsp sea salt

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. In a bowl toss the following ingredients well: Brussels, butternut squash, olive oil, black pepper, goat cheese, proscuitto, and sea salt.
  3. On a parchment lined baking sheet spread out the Brussels and butternut squash.
  4. Drizzle balsamic vinegar over the vegetables.
  5. Bake for 30 minutes.
  6. Set aside and serve with your favorite entree (or in my case, eat from the baking tray and pass out in a food coma).
  7. Cheers!

 

xxx – Sarah

Power Strawberry Pumpkin Pudding – Serves 2+

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , ,

I seriously love all things pumpkin.  You can tell the moment you step into my home – pumpkin scents everywhere.  Now that it is almost fall there are some gourmands here and there…  Imagine, it’s only September which means there is still time for me to up my game even more.  Look out friends.

Pumpkin.  What do you know?  Well for starters: 1) High in fiber which helps with satiety and blood glucose control, 2) High in antioxidants as well as vitamin-A and vitamin-C which supports retinal function, hair, skin, and nail growth/support, and 3) High in water content thus if you’re slacking with fluids this will help.  This awesome beta carotene/orange goodness is full of flavor which can be enhanced by spices such as cinnamon, cumin, and of course, pumpkin pie spice.  This recipe is a wholesome way to get all your nutrients in while on the run and has been a breakfast lifesaver!

Ingredients:fullsizerender

  • 1/2 cup pumpkin; canned
  • 2 frozen bananas; softened
  • 1 cup unsweetened almond milk
  • 2 tbsp almond butter; smooth (unsalted)
  • 2 tbsp dry oats
  • 1 1/2 scoops vanilla protein powder of choice
  • 4 tbsp chia seeds
  • 1/2-1 tbsp pumpkin pie spice
  • 6 medium-large strawberries; fresh and chopped

Methodology:

  1. Combine all ingredients sans strawberries and mix/mash well until a homogenous mixture is formed.  Divide pumpkin mixture among two mason jars or similar containers.
  2. Top with chopped strawberries and seal with a cover.
  3. Refrigerate overnight or 2-3 hours prior to consumption.
  4. Grab a spoon and get moving!

 

xxx – Sarah