Monday, November 28, 2016

80--- Basic Beet Bisque

Either you love 'um, or you don't. If you love 'um you've got to try this.

Beets are loaded with fiber, manganese, folate, potassium, magnesium, and iron, along with other antioxidants found only in beets (betalains).  I've grilled them, roasted them, and made a salsa from them, but this bisque is easily my favorite use for them. 

Basic Beet Bisque
Serves 5

1 Tbsp butter
6 medium beets, cut into 1-2" cubes (wash them well, no need to peel them!)
Olive oil spray
1 medium red onion, chopped
5 cups low sodium vegetable broth
Dash salt
Dash ground black pepper

Preheat oven to 400 degrees.  Lay beet cubes onto a baking sheet lined with parchment paper.  Spray cubes with olive oil spray, then sprinkle with dashes of salt and pepper.

Place baking sheet into the oven and roast for 30 minutes, or until a fork can easily puncture a cube.

When beets are done, melt butter in a soup pot over medium-high heat.  Add onion and saute until onion is lightly brown and softened, 5-6 minutes.  Pour in broth and add beets.  Bring mixture to a boil, then reduce heat to a simmer and cook for ~10 minutes.

Use an immersion blender to puree the mixture (make sure that you keep the blade in the mixture or you will end up with some slightly intensive cleaning on your hands).  Add additional salt and ground black pepper, to taste.  Serve immediately!

Nutrition Info per 1 1/4 cups: 90 calories, 3 g fat, 2 g protein, 15 g carbohydrate, 4 g fiber, 290 mg sodium

Monday, November 14, 2016

80--- Feta and Chive Mashed Cauliflower

Using cauliflower as a substitute for potatoes is not a new concept.  Cauliflower is more nutrient (vitamin, mineral, and fiber) dense and has fewer carbohydrates and calories.  And the result when mashed is quite similar to it's starchy counterpart. 

If you're trying to make some healthy substitutions to your Thanksgiving dinner, this is a great place to start!

Feta and Chive Mashed Cauliflower
Serves 6

1 large head cauliflower, stemmed and chopped
1/4 cup nonfat Greek yogurt
3/4 cup crumbled feta cheese
2 Tbsp fresh chives, chopped
Dash pepper, if desired

Place the chopped cauliflower into a steamer over boiling water or broth and steam until soft, ~ 25 minutes.

In a large food processor, combine yogurt and feta cheese and mix until whipped.  Add cooked cauliflower, salt, and pepper and mix until a smooth puree is formed.  

Transfer puree mixture into a bowl, and fold in fresh chives.  Serve immediately, sprinkled with crumbled feta cheese if desired.

Nutrition Info per 1/2 cup: 82 calories, 4 g fat, 6 g protein, 8 g carbohydrate, 3 g fiber, 209 mg sodium

Monday, October 17, 2016

80--- The Fall Chop

Chopped salads are so appealing.  Everything is a uniform size, making any mixture a bit more tantalizing. This chopped salad has all of the healthy fall favorites; a seed, a squash, a fruit, a grain, and a green.

The Fall Chop
Makes 5-6 cups

1/2 cup chopped red onion
1/2 cup uncooked pearled barley*
1 cup low sodium vegetable or chicken broth *
1 cup butternut squash cubes **
1/3 cup roasted sunflower seeds
2 cups chopped kale
1 apple of your choice, cored and chopped
1/4 cup crumbled feta cheese

1 1/2 Tbsp olive oil
1/4 cup apple cider vinegar
2 tsp pure maple syrup
1 tsp fresh chopped parsley
1/4 tsp sea salt
1 tsp dijon mustard

*In a saucepan bring 1 cup low sodium vegetable or chicken broth and 1/2 cup pearl barley to a boil.  Reduce heat, then cook for 25-30 minutes or until all water is absorbed. Remove from heat, transfer to a bowl, and chill in the refrigerator prior to mixing with remaining salad ingredients.

** Preheat oven to 415 degrees.  Place squash cubes onto a parchment-lined baking sheet.  Spray with olive oil spray, then sprinkle with salt and ground black pepper.  Bake for 8-10 minutes, or until softened and lightly golden.  Allow to cool prior to mixing with remaining salad ingredients. 

Combine all salad ingredients, except for feta, in a large bowl.  Toss to mix.

Mix dressing ingredients in a small bowl, then pour over salad.  Stir gently to coat.  

Toss salad with feta cheese prior to serving.

Nutrition info per 1 cup: 146 calories, 8 g fat, 5 g protein, 14 g carbohydrates, 2 g fiber, 169 mg sodium

Saturday, October 8, 2016

80--- Favorite Fall Breakfasts

Gradually declining temps have you turning towards comfort foods? Start your day with a healthy breakfast and you may be less inclined to choose high calorie choices later in the day.

Here are a few of my favorite fall breakfast recipes:

Monday, September 19, 2016

Healthier Pumpkin Recipes

I know it's on your mind.  Fall is here-- time to indulge in some pumpkin.  Pumpkin is naturally a flavorless, low fat, low calorie ingredient that you can use in place of butter or oil in most baked-good recipes.  But when you mix it with cream and sugar.... that's where it can help you pack on the holiday pounds. 

Give these healthier recipes a try!

Saturday, August 20, 2016

80--- Superfood Trail Mix

Wednesday, August 31st is National Trail Mix Day! This is a holiday that I can truly celebrate. Trail mix is a great way to get a good mix of macros to fuel your activities throughout the day. is having a contest, and I thought it would be fun to get in on the action.  Here is my favorite combo! The salty-sweet mix is the best. You get lots of healthy fats from those nuts, and a nice fiber serving from the cereal and cherries.  Any what's a trail mix without chocolate? 

Superfood Trail Mix
Makes 2 cups

2/3 cup Crackling Oat Bran cereal
2/3 cup shelled pistachios
1/3 cup dried tart cherries
1/3 cup dark (60% or greater) chocolate chips

Combine all ingredients in a bag or bowl, toss to mix, and enjoy!

Nutrition Info per 1/2 cup: 238 calories, 12 g fat, 4 g protein, 31 g carbohydrates, 5 g fiber

Saturday, August 13, 2016

80(ish)--- Avocado Chocolate Pudding

This is a recipe that I have had friends asking me to recreate for quite some time.  I've hesitated, because I always try to invent my own recipes (I feel like this one has been done over and over by others).  But I had some ready-to-use avocados so I gave it a whirl.

I have quite a few clients coming to me seeking advice on how to gain weight.  I like to encourage them to continue to eat healthy, but just choose more calorie-dense foods, like those high in healthy fats.  This recipe is perfect for that! 

The avocados blend to create a very smooth consistency, which enhances the chocolatey flavor.  And, as with my Mexican Chocolate Avocado Brownies, you never suspect that a healthy ingredient is actually responsible for all of that creamy goodness.

Avocado Chocolate Pudding
Serves 4

1 1/2 hass avocados, ripe (**see my tip below for assessing the ripeness of avocados)
1/4 cup unsweetened dark cocoa powder
2/3 cup dark chocolate chips, melted
1/4 cup honey
6 Tbsp milk (you may use almond milk or coconut milk as a non-dairy substitute)
1 tsp pure vanilla extract

**A ripe avocado will give into pressure from your finger at the stem.  Avoid "squeezing" avocados- this may damage their flesh.

Place all ingredients into a large food processor.  Mix until very smooth (several minutes).

Spoon into four small ramekins or dishes and refrigerate for one hour prior to serving. Top with whipped cream, berries, or chopped nuts.

Nutrition info per ~1/2 cup: 371 calories, 21 g fat, 3 g protein, 50 g carbohydrate