Monday, October 17, 2016
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
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 6:53 PM
Saturday, October 8, 2016
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:
Here are a few of my favorite fall breakfast recipes:
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 12:45 PM
Monday, September 19, 2016
Give these healthier recipes a try!
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 10:48 AM
Saturday, August 20, 2016
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.
Nuts.com 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
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 7:59 AM
Saturday, August 13, 2016
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
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
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 2:46 PM
Saturday, August 6, 2016
We eat caprese with homegrown tomatoes and basil weekly in the summer. This is a fresh twist on the classic, incorporating some Mexican ingredients. Serve it as an appetizer to fish taco night or by itself for a quick summery meal.
I used a spicy olive oil from Pomora. If you haven't checked out their quarterly deliveries of fresh oils, make sure you do! It's the best oil that I have ever used and the concept is genius.
Mexican Caprese Salad
16 oz fresh mozzarella, sliced
1 avocado, cubed
2 cups cherry tomatoes, halved
1/2 cup fresh cilantro, chopped
2 Tbsp chili olive oil (you get it in shipment two when you sign up for Pomora or infuse your own with red pepper flakes)
2 limes, juiced and zested
1/4 tsp sea salt
Place mozzarella slices onto a plate. Combine tomatoes, cilantro, and avocado and place into the center of your plate. Drizzle mozzarella with oil and lime juice, then dust with lime zest. Sprinkle with sea salt and enjoy!
Nutrition info per 1/6 recipe: 282 calories, 14 g fat, 16 g protein, 8 g carbohydrates, 78 mg sodium
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 9:16 AM
Saturday, July 30, 2016
I have had many patients asking about the recipe/ingredient delivery services that are now available. These companies provide you with fresh ingredients and recipes, as you request, to save you on the often time-consuming meal planning and shopping aspects of dinner preparation.
Companies such as Sun Basket, Blue Apron, Plated, and Hello Fresh are some of the popular choices, and last week I had the chance to try out three Hello Fresh recipes!
The process is simple: You go to the company's website, choose the number of meals and number of servings for the week, peruse the recipes offered that week (along with the nutrition information), make your selections and choose your delivery date. The ingredients are overnighted to your doorstep, packed carefully with ice packs. My MIL was home with my kiddos when mine was delivered and she graciously unpacked for me- so I do not have a photo... but she assures me that everything was still very cold and well-packed. Each ingredients is measured out in the amount that the recipe calls for.
You do need to be involved in the meal preparation process. You chop and prep the ingredients, and follow the steps that the recipes provide (with photos). Within 20-40 minutes (typically), you have a fresh meal!
Last week my family and I enjoyed a Nectarine and Chicken Panzanella Salad, Pork Schnitzel (a first for me!), and Chili Con Carne Meatballs. I prepared the first two, and my husband prepared the latter.
1. I typically enjoy planning dinners for the week and shopping for the ingredients. However, this trial came at a really great time when my schedule was crazy. I really enjoyed not having to stress about what was for dinner!
2. Trying NEW recipes. Even though I really want to prepare new things for my family, I do get stuck in a rut preparing the same things week after week. These recipes were a perfect way to break up the monotony. AND you get to keep the recipes (which tell you the amounts of ingredients used too) so that you could prepare them again (by purchasing the ingredients yourself).
3. The directions were straight forward and easy to follow. You do need basic kitchen gadgets, utensils and ingredient basics such as olive oil, salt, and pepper. And you do need basic food prep knowledge. But if you have those you are set!
4. The portion sizes were BIG. We had two servings in each meal. My hubby is an eater, and we like leftovers, so I typically make meals for 4-6 servings. I was afraid that there wouldn't be enough food. But I was surprised that we even had leftovers from the meals!
1. The calories were a bit high for a couple of the meals (600-700 calories per serving). If I had been planning those meals I would have likely make a few ingredients swaps and changed the portions of oils used, etc. to lower the calorie content. You CAN preview the nutrition information prior to ordering the meals, so if you are calorie-conscious you can choose lower calorie options for the week if needed.
2. The ingredients are not entirely organic or non-GMO (they will provide them if the choices are available however). I'm not saying that I purchase organic foods 100% of the time. But I know that some of my readers do try to, so I wanted to disclose this detail!
2. The cost per meal was similar to what we would pay to dine out ($10-12 per person). It's affordable, and shipping is free, but more than I pay when I am planning meals and purchasing my own ingredients.
OVERALL I would recommend trying Hello Fresh, especially if you have a busy week coming up or if you want to break up the boredom a bit!
** Hello Fresh graciously provided me with three complimentary meals to write this post. However, the opinions are my own and are not in any way driven by financial incentives.
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 3:08 PM