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