Wednesday, July 30, 2014
Watermelon can be a delicious and filling snack in the summer. It has a natural sweetness that satisfies. This sparkling water is a way to take this refreshing flavor on the road- in your water bottle. And the best part? The natural sweetness of the watermelon means you won't need to add sugar (that is a common ingredient in agua fresca).
Watermelon Basil Agua Fresca
3 cups watermelon
12 fresh basil leaves
1 liter plain sparkling water
In a mixing bowl, combine watermelon, basil, and 1/2 liter sparkling water. Muddle watermelon and basil until mashed. Place bowl covered in refrigerator for 2 hours.
Place a fine mesh strainer over a serving pitcher and pour watermelon mixture into the strainer. Use a large spoon to press the majority of the liquid from the watermelon through the strainer and into the pitcher. Add in the remaining sparkling water, mix well, and serve over ice.
Nutrition Info per 1 serving: impossible to calculate so let's just call it minimal
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 1:23 PM
Monday, July 28, 2014
Pistachios are packed full of antioxidants and monounsaturated fats, both of which will keep your heart healthy!
Cherry Pistachio Fridge Oats
1/3 cup quick cooking steel cut oats
6 oz plain nonfat Greek yogurt
1/2 cup coconut milk, or other milk of choice
2 Tbsp shelled pistachios
12-15 pitted fresh cherries, halved
1 tsp honey or maple syrup
Combine all ingredients in a covered container, mix well, then cover and refrigerate overnight. Enjoy in the morning!
Nutrition Info per 1 serving: 420 calories, 10 g fat, 26 g protein, 55 g carbohydrate, 9 g fiber
Wednesday, July 23, 2014
My favorite nephew and brother-in-law are in town! Forgive me, but we've been playing in the beautiful Montana mountains this week and recipe development has taken a back burner! Here are a few recipes from some other folks, however!
Gluten-Free Soft Pretzels- rejoice my GF friends!
Farmer's Market Potato Salad- love this fresh take on potato salad!
Tropical Fruit Salad with Coconut Cream- as if fruit wasn't delicious enough on it's own!
Chinese Chicken Salad Burgers- one of my favorite salads as a burger!
Feta Bread Bites-- you had me at feta........and bread....and bite
Now go plan your dinner menu, then head outside and enjoy the summer!!
Monday, July 21, 2014
Tis the season for homegrown tomatoes coming out your ears! Thanks to my cherry-tomato stealing toddler I hardly have this problem this year. But I wanted to pass on some great recipes to help you include some tomatoes in every meal!
Thursday, July 17, 2014
Peach Pistachio Oatmeal
1/2 cup rolled oats
2/3 cup unsweetened vanilla almond milk (or other milk of choice)
1 tsp honey
2 Tbsp crushed unsalted pistachios
1/2 cup chopped fresh peaches
Mix rolled oats and milk in a bowl. Heat in the microwave for 2 minutes. Allow to sit for 1 minute to cool slightly. Remove bowl from microwave and stir in honey, pistachios, and peaches. Enjoy!
Nutrition Info per 1 serving: 370 calories, 12 g fat, 14 g protein, 51 g carbohydrates, 8 g fiber
Tuesday, July 15, 2014
Wait!!! I know that this meal appears to be time-intensive. It's gorgeous, isn't it? But I promise that it will be one of the quickest, freshest meals you will make all summer.
Encrusting your ahi tuna in chia seeds adds more powerful omega-3 fatty acids...... and who doesn't need more anti-inflammatory action in their body?
Chia-Crusted Seared Ahi Tuna with Simple Cucumber Salad
1 1/2 cucumbers, peeled and thinly sliced
2 shallots, thinly sliced
1/4 cup fresh cilantro leaves
1/2 tsp lime zest
1/3 cup seasoned rice vinegar
Dash crushed red pepper flakes
6 oz ahi tuna filet
1 1/2 Tbsp chia seeds
1/2 tsp sea salt
2 tsp sesame oil
For salad, combine all ingredients in a covered container and toss to mix. Refrigerate for 2 hours, or until ready to serve (overnight works too!).
For tuna, heat sesame oil in a nonstick skillet over medium-high heat. Mix chia seeds and sea salt in a shallow bowl. Place filet into bowl and press down firmly to coat with seed mixture. Flip over the filet and repeat coating. Place filet into the skillet and cook for 1-2 minutes (depending on desired doneness). Flip filet over and repeat cooking for 1-2 minutes. Remove from heat and transfer to a plate, cover and place in the refrigerator for one hour.
Once tuna has cooled, slice filet thinly and serve over cucumber salad.
Nutrition Info per 1 cup salad and 3 oz tuna: 219 calories, 20 g protein, 9 g fat, 13 g carbohydrates, 6.5 g fiber
Friday, July 11, 2014
1. It's fig season! I love love love fresh figs- but they are hard to find in my neck of the woods. This smoothie with almond milk and figs looks amazing!
2. I've admitted before that I'm not a salmon lover. But this Bruschetta Salmon recipe has me rethinking that...........
3. Tacos with spicy potato filling? Yep- my hubby will love me forever for making this one!
4. Salt and vinegar anything can't be bad. These sweet potato wedges look fabulous!
5. I've never met a homemade veggie burger that I didn't like. I'm sure this smokey sweet potato and black bean burger would fall into that category as well.
6. And then how about something to wash it down? This peach and grapefruit sangria should do the trick!
7. And here's some good reading on sugar and cancer for you! Just a little FYI from the Cancer Dietitian.
Wednesday, July 9, 2014
When I met my husband he was eating a lot of Chef Boyardee. Poor fella. I am relatively sure he hasn't eaten it since. But I had a patient recently who told me about this recipe- a homemade version per say. So I didn't hesitate to whip some up for my love. With a few additions to make it a bit more than just sauce and noodles.
Homemade Adult Spaghettios
8 oz pasta of your choicek, cooked al dente
1 can condensed tomato soup
3 Tbsp milk
4 oz Italian sausage, cooked and crumbled
1 cup fresh chopped tomatoes
1 tsp olive oil
1 tsp fresh minced garlic
Heat a skillet over medium heat. Add olive oil and garlic and saute until fragrant, 2-3 minutes. Add in tomato soup and milk and use a whisk to combine. Allow mixture to heat through. Mix in cooked sausage, then add pasta and use tongs to gently toss until pasta is coated. Sprinkle with chopped tomato and serve!
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 8:14 AM
Monday, July 7, 2014
This one is delicious on Wasa crisps!
Coconut Vanilla Cashew Butter
1 1/2 cups raw cashews
1/2- 1 Tbsp water
1/2 cup unsweetened shredded coconut flakes
2 1/2 Tbsp coconut oil
1 tsp pure vanilla extract
2 tsp honey
Add cashews to a food processor and mix until well ground. Add water and continue to mix for 2-3 minutes, or until a puree is formed (may still be a bit dry). Add in remaining ingredients and continue to mix until texture is smooth. Serve immediately or cover and refrigerate until ready to serve (to increase storage time).
Nutrition Info per ~2 Tbsp: 195 calories, 17 g fat, 4 g protein, 6.5 g carbohydrates, 2 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 2:48 PM
Wednesday, July 2, 2014
A healthy breakfast is SUPER DUPER patriotic. Don't you think? I mean, what says "I love America" more than fueling your metabolism in the morning?
This pizza, with it's ricotta and berry topping, can be grilled or cooked in the oven. Super easy- which is also very American!
Red, White and Blue Breakfast Pizzas
2/3 cup part skim ricotta cheese
2 tsp honey
1 cup blueberries, halved
4 large strawberries, stemmed and sliced
2 Tbsp ground walnuts
2 tortillas or other 8-10" pizza crusts
Preheat oven to 400 degrees. In a small blender combine ricotta cheese and honey. Mix until smooth.
Place tortillas or crusts on a baking sheet, and spread each with 1/3 cup ricotta mixture. Evenly spread 1/2 cup blueberries and 2 sliced strawberries on each, then sprinkle with 1 Tbsp ground walnuts.
Bake pizzas on the baking sheet on the middle rack of the oven for 5-6 minutes, then transfer pizzas directly to the rack for an additional 3-4 minutes, watching closely. When crusts are crisp, remove pizzas. Allow to cool for 2-3 minutes prior to cutting into slices and serving.
Nutrition Info per 1 pizza: 349 calories, 11 g fat, 18 g protein, 44 g carbohydrates, 5 g fiber