Saturday, April 22, 2017

80--- Grilled Shishito Peppers with Sriracha Greek Yogurt Dip



It's getting close to barbecue season!  Are you the person who always defaults to bringing a veggie tray? Not a bad move, but this is your year to switch it up with this EASY and CROWD-WOWING appetizer.



Grilled Shishito Peppers
Serves 4

8 oz shishito peppers, rinsed and dried
1 tsp olive oil (I always use a good quality oil like Pomora- for extra spice use their pepper oil)
Dash of sea salt

Preheat your grill to high heat.  Place peppers in a grill pan and toss with olive oil and salt.  Grill over high heat for ~4-5 minutes, then toss pan to flip peppers, grilling for an additional 4 minutes or until a small bit of char is present on each side of the pepper.  

Remove from heat and serve!



Sriracha Greek Yogurt Dip
Makes ~1/2 cup

1/2 cup plain nonfat Greek yogurt
1 Tbsp mayo
1 tsp Sriracha hot sauce
1 1/2 tsp fresh lemon juice
1/2 tsp dried cilantro
1/4 tsp salt
1/4 tsp smoked paprika

Mix all ingredients together in a small bowl. Cover and refrigerate for at least one hour prior to serving.  Serve as a dip to the peppers.

Nutrition info per ~9 peppers and 2 Tbsp dip: 78 calories, 4 g fat, 4 g protein, 8 g carbohydrates, 2 g fiber

Friday, April 7, 2017

80--- Cinnamon Sweet Potato (Yam) Pancakes

My family knows that I really dislike throwing away food.  I use leftovers whenever possible! That's how these pancakes came to be.  

Use your leftover Easter yams with this easy to please breakfast dish that's high in fiber, vitamin A, and potassium.

Cinnamon Sweet Potato (Yam) Pancakes
Makes ~ 8 pancakes (4")

2 medium baked sweet potatoes or yams, skinned, mashed well
4 eggs
2 Tbsp flour (substitute GF flour if needed)
1 tsp ground cinnamon
1 tsp pure vanilla extract

Whisk all ingredients together in a medium bowl.  Heat a griddle or nonstick skillet over medium-high heat.  Spoon 3-4 Tbsp batter onto the skillet and allow to cook through for ~4-5 minutes on each side.

Top with pure maple syrup and a bit of butter if you desire!

Nutrition info per 2 pancakes: 237 calories, 5 g fat, 4 g carbohydrate, 2 g fiber, 7 g protein

Sunday, February 26, 2017

80--- Avocado Greek Yogurt Ranch Dip



You're not alone.

Raw veggies go down a bit easier with dip.

The good news?

This dip can be a good way to get some protein and healthy fats in too.  

Avocado Greek Yogurt Ranch Dip
Makes ~12 oz

1 ripe avocado
5 Tbsp nonfat plain Greek yogurt
2 Tbsp lemon juice
1/4 tsp salt
1/4 tsp celery salt
1 tsp dried chives
1/2 tsp dried dill
1/4 tsp onion powder
1/4 tsp garlic powder
Dash ground black pepper

Place all ingredients in a small food processor and blend until a smooth puree is formed. Store in a covered container in the refrigerator.

Nutrition info per 2 Tbsp: 103 calories, 4 g fat, 5 g protein, 15 g carbohydrates, 3 g fiber, 106 mg sodium


Monday, February 6, 2017

What I'm Eating Now......

You may have noticed that I've been AWOL a bit.  Sorry about that-- I'm just giving a bit more focus to my wee babes (ages 4 and 1).  That leaves a bit less time for healthy recipe creation.  

However I'm still planning my family's meals every week (future post to come soon on that) and using some of my tried and true recipes in that process!

I am often asked by patients "What do you eat?".  So I thought that I would share some of my favorite recipes that my family and I eat often!

(I have this nearly daily for lunch at the moment)



These are made with Greek yogurt-- I also use Kodiak Cakes mix on occasion


Sunday, January 29, 2017

Healthified Super Bowl Line-Up

The big game is coming up! What will you be serving?  If you've made an effort to make some healthier changes, don't sabotage yourself by offering the same chips and queso that you typically go for.  Make a few healthier substitutions and give yourself the advantage! And the bonus? Your guests won't mind a bit because these recipes still pack in the flavor without the guilt.






Thursday, January 12, 2017

80--- Chimichurri Sauce



Have you made some healthy changes in the New Year?  Fantastic!

Occasionally when we start a healthier eating plan, we can find ourselves getting into a rut with our food choices.

What's the solution? Find ways to beat the boredom with some new recipes!

Looking for a tasty way to jazz up that otherwise boring grilled chicken breast or steamed veggies? 

Chimichurri is your answer.  This sauce is a blending of herbs, onion, vinegar, and oil, to form a pureed spread.  It's fantastic on everything.  Check it out in my Chimichurri Butter Bean Salad too!

Chimichurri
Makes ~ 1 cup

1 cup fresh cilantro leaves
1 cup fresh flat leaf parsley leaves
1/2 cup chopped red onion
1/4 cup vegetable oil (olive oil will solidify when refrigerated, which is fine- just FYI)
3 Tbsp red wine vinegar
Juice of 1 lemon
1 tsp minced garlic
1/4 tsp salt
Dash ground black pepper

Combine all ingredients in a small food processor.  Chop until a course puree is formed.  Serve immediately, or refrigerate until ready to use.  Will keep in refrigerator for ~ 1 week in a covered container.

Nutriton info per 2 Tbsp: 65 calories, 6 g fat, 0 g protein, 2 g carbohydrate, 0 g fiber, 70 mg sodium

Sunday, January 1, 2017

Teeny Tiny Resolution Tip {Repost from 2015}

It's that time again!  Resolution season.  If the first day of 2017 seems like a good time for you to set forth with a new goal, go for it!

My tip for you in setting a resolution?

Think small.

Actually, the smaller the better.

Why?

Because reachable goals will keep your momentum moving forward.

Example?

In 2017 I want to lose 40 lbs
vs.
I would like to lose 4 lbs by February 1st.

Losing 40 lbs is a HUGE goal! You may be tempted to "give up" on your goal if you do not see it approaching soon enough. But 4 lbs? It seems much more do-able, don't you think? And when you reach that goal..... you will set another..... and another.... and before you know it- you will have lost those 40lbs!


Another example?

I want to exercise five times per week in 2017.
vs.
I want to exercise 100 minutes per week by February 1st.

Those 100 minutes per week will turn into 300 minutes per week before you know it- with small, short-term goal setting!


So instead of a New Year's Resolution.... how about a January resolution?  To be followed by a February resolution. So on and so forth.  Each month is a new opportunity to improve.