This is a great recipe that is loaded with CALCIUM to keep you nice and strong.  I absolutely love it!  I went to the local farmer’s market a few weeks ago and sampled some of this goodness.  I was unable to ask for the recipe so I tried to replicate it!  After two tries… This was the golden result!  I made two variations of the recipe: the first without the cheese and the second with cheese.  When the recipe was trialed withfriends the majority liked it with the cheese (so you can do either)!  The amount portioned below is to serve one person but can be doubled or tripled as needed!

Ingredients:

• 1.5 c kale leaves, chopped
• 1 tbsp extra virgin olive oil
• 1/2 lemon, fresh squeezed juice
• 2 pinches sea salt
• 1/2 clove garlic, finely minced
• 1 pinch crushed red pepper flakes
• 2 pinches black pepper
• OPTIONAL: 1.5 tbsp Pecorino Romano Cheese

Methodology

1. Combine all ingredients in a small bowl and mix well.  Allow for the leaves to be covered with oil, juice, and spices (and cheese if used).
2. Chill for about 1 hour prior to serving.
3. Enjoy!

Nutrient Content per serving (analyzed with cheese): 156.5 calories; 13.0 g carbohydrate; 10 g fat; 8 mg cholesterol; 6.5 g protein; 0 g added sugars; 1.7 mg iron; 244 mg calcium; 4 g fiber; 200-400 mg sodium (varies due to the amount of sea salt added)

I love potluck dinners with friends because they allow me to experiment with different ingredients.  I consider myself to be a healthy cook and since it was a fairly large dinner with friends having different taste buds I decided to experiment with a neutral and all-time favorite dish…  A spinach dip but of course I had to add in some personal twists…

This dish combines my some of my favorite ingredients: spinach, tomatoes, and garlic!  I made the dish two ways; the first was with low-fat parmesan cheese and the second was sans the cheese.  I have recently begun to shy away from cheese/dairy products but that does not mean those I cook for shall suffer!  This recipe was a hit and was served as an appetizer as well as a side dish option with the main entree items.

Ingredients

• Two 10-ounce boxes of frozen, chopped spinach
• 3 large vine tomatoes, diced
• 3/4 to 1 cup virgin olive oil
• 10 garlic cloves, minced
• 1 cup low-fat grated parmesan cheese
• SERVED WITH: Vegetable chips and/or raw vegetables

Methodology

1. Defrost both boxes of frozen spinach then set aside.
2. Prepare necessary ingredients (ie. chop the garlic cloves).
3. Combine the olive oil and minced garlic in a large saucepan over medium-high heat – stir as necessary to prevent the garlic from burning.
4. Add the chopped spinach to the garlic/olive oil and mix well so that all the leaves are covered.
5. Toss the tomatoes into the saucepan and stir well.
6. Lower the heat, and if desired, then stir in the parmesan cheese.
7. When the mixture is heated to a desired temperature remove from heat.
8. Serve with vegetable chips and/or raw vegetables.
9. TIME TO RUB THY BELLY!

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Nutrient Content per serving (about 1/2 cup): 215.3 calories; 11.4 grams carbohydrate; 6.9 grams protein; 15 grams fat; 6.5 milligrams vitamin-C; 1,120.4 milligrams vitamin-A; 1.6 milligrams cholesterol; 172.8 milligams calcium; & 3.1 grams fiber

It’s that time of year again…  National Nutrition Month (NNM) 2012!  Starting today March 1st take control of your plate!  Forget about the past – focus on the now and make proper choices.  By paying attention to what is on your plate at mealtimes you can eliminate or minimize the bothersome reality of an expanding waistline!

It is currently a busy time for me but new postings are on the horizon!  Stay tuned.

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Don’t forget that Registered Dietitian Day is March 14th…

Wish your local Registered Dietitian all the best on this special day 😉

Happy Valentine’s Day!  Feed your heart with the right stuff!  Start today with this salad recipe.

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I adore salads.  Creating new mixes with bold flavors is fun but can go wrong sometimes.  Just made this salad the other day and it was fantastic.  I was craving mandarin oranges so I made that craving a reality…   It was a perfect boost of vitamin-C to my day (I prefer to get my vitamins and minerals from tasty food sources rather than taking supplements)!  However some supplements are necessary if you cannot consume a wholesome diet or are hoping to achieve certain health goals! 

Please note that in the recipe below the ingredients are portioned for two individuals.

Ingredients

• 2 1/2 c spring mix
• 1 c mandarin oranges, pieces
• 1/2 c strawberries, thinly sliced
• 1/4 c walnuts, finely chopped
• Olive oil spray (to coat the frying pan)
• 1/2 tbsp olive oil
• 1/2 red onion, finely minced
• 1 whole vine tomato, diced
• 10 scallops (raw; cooks very quickly)
• 10 shrimp (pre-cooked)
• Spices: garlic powder, cajun, black pepper
• 2 tbsp virgin balsamic vinegar

Supplies

• Cutting board
• French knife
• 2 salad bowls for serving
• Frying pan
• Spatula

Methodology

1. Portion out the ingredients for the salad.
2. Divide the greens amongst the two salad bowls.
3. Evenly distribute the fixings (oranges, strawberries, walnuts, red onion, and tomato) amongst the two bowls.
4. Drizzle balsamic vinegar atop both the salad and its respective fixings.
5. Heat the frying pan over medium heat – coat with olive oil spray then toss in the scallops.
6. Brown the scallops on both sides for about two minutes then add in the shrimp.
7. Sprinkle the spices over the shrimp and scallops then allow for browning before flipping over the items.  Brown both sides for about 2-3 minutes.
8. Place the finished scallops and shrimp on top of the salad.
9. Pour the portioned olive oil over the finished salad.
10. TIME TO EAT! YUM.

Functional foods are items that are loaded with antioxidants in the form of vitamins, minerals, fatty acids, probiotics and prebiotics, fiber, soy protein, and phytosterols.  These additional bioactive components enhance our health by assisting us in the fight against disease.  Functional foods are best consumed on a daily basis as part of a varied eating plan.  Start small by loading up on cruciferous vegetables such as broccoli, cabbage, collards, kale, kohrabi and cauliflower!  These cruciferous vegetables are high in soluble fiber and vitamin-C! 

Fight the winter chill with functional foods!

This is a great addition to the dinner plate if you want to revamp your dinner sides.  I always try to make my plate at dinner 50-75% vegetables with the rest being a high quality biological protein source.  In other words, I eat much like a caveman (…in this case cavewoman).  I am a huge fan of the caramelized taste of vegetables when they are browned!

Ingredients

• 1/2 c zucchini, finely sliced
• 1/2 c green pepper, finely sliced
• 1/2 c red pepper, finely sliced
• 1/2 c yellow onions, finely sliced
• 1 tbsp parsley, fresh
• 1 tsp black pepper, ground
• 1 tbsp olive oil
• OPTIONAL: Salt & additional black pepper as desired

Methodology

1. Prepare and portion out ingredients.
2. Heat up a medium frying pan and add in the portioned olive oil.
3. Toss in all vegetables and mix them up in the pan.
4. Sprinkle the pepper and parsley atop the vegetables then allow for browning (3-5 minutes).  When browning is noticed flip over the vegetables to allow for the other side to caramelize (3-5 minutes).
5. OPTIONAL:  Add salt and extra ground black pepper to the product.
6. Set the finished vegetables aside and serve with a main entrée.
7. Mangia!

***Do not overcook because then the beneficial nutrients (naturally occurring vitamins and minerals which are a source of antioxidants) are removed from the vegetable when dried out.

Nutrient content per serving (1 c): 82.25 calories; 5.12 grams carbohydrate; 0.99 grams protein; 3.5 grams fat; 55.25 milligrams vitamin-C; 216.50 milligrams vitamin-A; 0 milligrams cholesterol; 13.75 milligrams calcium; & 1.17 grams fiber

Health Benefits

• Provides the body with high quality biological protein along with necessary vitamins and minerals
• Fatty fish such as herring, sardines, albacore tuna, salmon, and mackerel are excellent sources of omega-3 fats (specifically eicosapenaenoic acid; EPA and docosahexaenoic acid; DHA)
• The fatty acids help maintain cardiovascular health
• High consumption of fatty fish are associated with a decreased prevalence of coronary heart disease (CAD), potential role in prevention of Alzheimer’s disease and treatment for those with mild depression
• Unlike most biological available meat protein sources, fish is low in saturated fat, especially the white-flesh colored fish – AIM FOR: Cod, halibut, pollack, and bass

• Fish cooks very quickly
• Try new methods of cooking such as poaching or broiling to preserve the texture and juiciness of the fish
• Overcooking will result in a dry, less desirable, and less nutritious product

 

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Tuna Fish Salad

 

 

Ingredients

• 1 can tuna fish packed in water (I prefer chunk light)
• 1/4 c tomatoes, diced
• 1/4 c cucumbers, diced
• 1/4 c red pepper, minced
• TO TASTE/OPTIONAL: Lime juice (1 tsp)

Supplies

• Cutting board
• French Knife
• Serving bowl/plate
• Mixing spoon
• Fork
• Measuring cups and spoons

Methodology

1. Combine all ingredients sans lime juice together in a serving bowl post preparation of portions (ie. chopped tomatoes).
2. Mix ingredients together well.
3. Add lime juice to the mixed product.
4. Enjoy this dish as an addition to a sandwich, as a side, or by itself!