Tuesday, August 25, 2015

Nutrition Tip: Healthy Affirmations

Positive affirmations can be a great way to keep yourself motivated when you are trying to make a healthy lifestyle change. 

Here are a few of my favorites!

-- I am in charge. I am responsible for the direction of my boat.

-- I will live my life in the way I want to be remembered.

-- I am grateful for my body, my vessel, and everything that it does for me.

-- My ability to conquer my challenges is limitless; my potential to succeed is infinite.

I encourage my clients and patients to stick a note somewhere that they look daily (mirror, refrigerator, etc) to help remind them of their goals and positive affirmations toward making changes!

Whatever your affirmation, make sure that it's positive!

Thursday, August 13, 2015

80(ish)--- Zucchini Cornbread

Tired of the same old cornbread recipe?  Use up some zucchini from your garden (or your neighbor's garden) and increase your veggie intake for the day!  Zucchini is high in lutein, which is essential for eye health.  It also holds a lot of moisture when grated or shredded, so adding it to muffins or a bread allows you to reduce the amount of added fats that you use, while still keeping it moist.

Zucchini Cornbread
Makes 1 loaf

1/2 cup white sugar
1/4 cup light brown sugar
2 eggs
1/3 cup vegetable oil
1 cup all purpose flour
1/2 cup cornmeal
1/4 tsp salt
1/4 tsp baking powder
1 tsp baking soda
1 1/2 cups grated zucchini

Preheat oven to 350 degrees. Spray a loaf pan with cooking spray.

In a large bowl, mix sugars, eggs, and oil until smooth.  Add in flour, cornmeal, salt, baking powder, and baking soda and mix again until combined.  Add in zucchini and salt, and mix until just combined.

Pour batter into loaf pan and bake for 40-50 minutes, or until a toothpick inserted into the center comes out clean.  Allow to cool slightly, then remove from pan and cut into 8 slices to serve.

Nutrition Info per 1 slice: 241 calories, 10 g fat, 4 g protein, 33 g carbohydrates, 2 g fiber

Tuesday, August 4, 2015

Zucchini Season

I am perfecting my newest zucchini recipe this week.  I inherited a SUPER large zucchini from a friend and needed to put it to good use!  In my recipe development I searched for my previous zucchini recipes..... there are many!  Here's a few to tide you over until my newest creation is ready for you.....



Thursday, July 30, 2015

Tomato Harvest!

If you're a gardener, you may be noticing a tomato harvest coming to fruit very soon!  Now besides eating them raw (the best way in my opinion), what can you do with these precious tasty gems?




Thursday, July 23, 2015

20--- Shortbread-Crusted Brownies

I could not for the life of me decide whether to make homemade brownies or shortbread cookies the other day.  And then I thought, why should I have to choose? And these babies were born.  And then they were adored eaten by everyone.  The End.

Shortbread-Crusted Brownies
Serves 9-18 (depending on your cut size)

1 cup + 1 Tbsp butter, softened (yes, the extra Tbsp makes a difference)
1/2 cup powdered sugar, sifted
1 tsp pure vanilla extract
1/4 tsp salt
2 cups all-purpose flour

Preheat oven to 350 degrees. Use a mixer to combine butter and powdered sugar until well-mixed. Add vanilla extract and salt, then sift in flour gradually and mix until combined. 

Press dough into a 9x9" parchment paper-lined baking dish.  Bake for 10 minutes, or until set.

4 Tbsp butter
2 oz chopped dark chocolate
1/2 cup sugar
1 egg
1/2 tsp pure vanilla extract
1/4 cup all purpose flour
2 Tbsp unsweetened cocoa powder

Sea salt (if desired)

To make brownie batter, heat butter in the top pan of a double boiler. When butter is melted, whisk in chocolate until melted, then add in the sugar. Remove from heat and allow to cool for ~3 minutes, then whisk in egg, flour, cocoa powder, and vanilla extract.

Pour batter onto the top of the shortbread crust (after 10 minutes of baking).  Sprinkle lightly with sea salt if desired.

Return pan to the oven and bake for additional 12 minutes, or until a toothpick inserted into the center comes out clean.

Remove pan from the oven and cool for 5 minutes prior to using a sharp knife to cut into 3" x 3" or 1 1/2" x 1 1/2" pieces.  Allow to cook entirely before removing from the pan and storing in an airtight container.

Tuesday, July 14, 2015

80--- Mashed Greek Chickpea Salad

Looking for a vegetarian substitute for a summery chicken salad? Look no further.  This recipe incorporates my creation of Marinated Chickpeas to boost the flavor of a typical bean. 

Mashed Greek Chickpea Salad
Serves ~4

Marinated Chickpeas recipe
1 lemon, juiced
3 oz crumbled feta cheese
1/4 cucumber, seeded and chopped
10 cherry tomatoes, chopped
3 Tbsp diced red onion
Salt and pepper to taste

After marinating chickpeas for 24 hours, remove them from the liquid and place them in a shallow bowl to mash.  Mash until desired consistency is reached (I found that using a potato masher was easiest).  Mix in remaining ingredients and stir to combine.

Serve on toasted bread or with crackers.

Nutrition Info per 1/2 cup serving: 167 calories, 9 g fat, 8 g protein, 16 g carbohydrates, 4 g fiber


Friday, July 10, 2015

Favorite Summer Salads (80s)

I am working on a yummy new salad recipe this weekend.

But until I get that posted, I thought I would share some of my all-time favorite summer salad recipes.