Thursday, May 29, 2014

80(ish)--- Traveling Omelet Burritos

I have finally mastered making a breakfast burrito that's travel-worthy! No, you shouldn't eat on the run.  But just in CASE, these will withstand the challenge.  It's such a simple concept: making everything into an omelet and then rolling that into your burrito!  Add toppings as you wish!  In mine I added baby kale, avocado, red onion, and tomatoes.

Traveling Omelet Burritos
Serves 2

1 Tbsp olive oil, divided
4 eggs
1/3 cup milk
1/8 tsp salt
Dash ground black pepper
2 tsp hot sauce, if desired
1 cup toppings of your choice (cooked veggies, cheese, meat), chopped small, divided
2- 10" tortillas

Heat 1/2 Tbsp olive oil over medium heat in a 8-10" nonstick skillet.  In a small bowl, whisk together eggs, milk, salt and pepper, and hot sauce (if desired).

Pour half of mixture into the skillet and spread evenly. *Note: eggs should spread relatively thin! As the edges cook, use a spatula to gently push cooked edges toward the center to allow uncooked egg to fill the edge.  Sprinkle your toppings onto the uncooked top of the omelet.  Next, gently flip your omelet. Allow to cook for 3-4 minutes, until toppings are heated through and egg is cooked.

Gently remove from heat and place onto a 10" tortilla of your choice.  Roll and cut in half to eat!  Wrap in aluminum foil to unroll and eat if you are traveling!

Repeat with remaining ingredients for second burrito.

Nutrition Info varies per toppings used.

Tuesday, May 27, 2014

80(ish)--- The Best Grilled Pork and Beans

Quite a few good things came out of this long weekend:

1. A new swing set/playground set up for my wee one (which will double as my new suspension training apparatus- on which I will be demonstrating a new Workout Of the Week for you very soon)

2.  Family time and sunshine

3.  THIS amazing pork and bean recipe.

When you think of Pork and Beans, do you immediately envision a can?  Well enough of that.

This Pork and Bean recipe is made in a skillet on the grill, right beside those vegetables that you are grilling up for dinner (wink wink, nudge nudge).  And the sauce? Made from scratch.  And it makes ALL the difference in the world!

The Best Grilled Pork and Beans
Serves 10-12

2 tsp olive oil
2 tsp minced garlic
1/2 large yellow onion, coarsely chopped
1 can white beans, drained and rinsed (no salt added preferred)
1 can garbanzo beans, drained and rinsed (no salt added preferred)
1 can cannellini beans, drained and rinsed (no salt added preferred)
8 oz cubed ham

1/2 cup yellow mustard
2 Tbsp Dijon mustard
1/4 cup light brown sugar
1 Tbsp molasses
1/2 cup cider vinegar
1 Tbsp chili powder
1/4 tsp black pepper
1 tsp Worcestershire sauce
1/2 Tbsp liquid smoke
1/4 tsp dried thyme
1 tsp smoked paprika
1 tsp dried minced onion
1/4 tsp salt

In a small saucepan, combine all sauce ingredients and bring to a boil over medium heat.  Reduce heat to low, cover, and simmer for 20 minutes.

While sauce is simmering, preheat grill to medium heat.  Heat the olive oil in a cast iron skillet over medium-high heat.  Add onion and garlic and saute until fragrant, 2-3 minutes.  Add in ham and reduce heat to medium-low.  Saute 2-3 minutes, then add in beans and remove from heat.

When sauce is thickened, stir it into the ham and bean mixture.  Cover skillet with foil and place onto the grill.  Cook beans for 20-30 minutes, over medium heat, stirring halfway through cooking.

Serve immediately!

Nutrition Info per 1/2 cup: 143 calories, 2.4 g fat, 9.5 g protein, 14 g carbohydrates, 5 g fiber

Friday, May 23, 2014

Things That I Know

1. One of these camps is on my pre-40 bucket list. Who's with me?

2. Really REALLY want my knee to get better so I can participate in this race. It's said to be one of the most scenic runs in the west! I heart Lake Powell (fun fact: it's where my hubbster and I got engaged!).

3.  What a fun twist on a wedge salad! I will be making this Greek version very soon.

4.  Seeing that roasted broccoli is a staple in my house, I think it would be fantastic to broaden my horizons with this chipotle version. Genius!

5.  Have you had these chocolate-covered coconut pieces yet from Costco? Amazing. And not filled with junk.  Here is a recipe to make your own!

6.  This fava bean and ricotta app sounds delightful. So springy! Fava beans are a good source of protein and fiber, and also contain plant sterols, which may help to lower your cholesterol!

7.  One of my favorite parts about being a dietitian is the new information that we get to learn about each and every single day. It is a field that is constantly changing! Unfortunately, it can also be frustrating with the amount of "information" that is out there (which may or may not be legit).  I purposely try not to post controversial information on my blog.  That's just not what this is about.  But this dietitian knocks this article out of the ballpark with her take on "trends".

Wednesday, May 21, 2014

20(ish)--- Morel Mushroom Tortilla Pizzas

It's morel mushroom season!  Hunters are abound searching for these gems to harvest.  I, myself, have never taken part in the hunt.  But lucky for me I have friends who do!

Mushrooms are a fantastic source of vitamin D- which is relatively rare for a plant! Morels have great flavor and are easy to cook.  

This pizza recipe preserves the flavor of the mushrooms, meaty and earthy all at the same time. Great way to enjoy your own (or a friend's) harvest!

Morel Mushroom Tortilla Pizzas
Serves 4

4 whole wheat tortillas
2 Tbsp olive oil
2 tsp minced garlic
2 Tbsp butter
3 cups morel mushrooms, washed well
1/4 tsp salt
1/4 tsp ground black pepper
1 tsp light brown sugar
1 1/2 tsp all-purpose flour
2 Tbsp toasted pine nuts
2 oz crumbled feta cheese

Preheat oven to 400 degrees.

In a large skillet, melt butter over medium-high heat.  Add mushrooms and stir to coat, then reduce heat to medium. Stir in salt and pepper.  Saute for 7-8 minutes, or until cooked through.  A liquid will be formed, which will form a gravy once flour is added.  Stir in brown sugar, then sprinkle mushrooms with flour.  Mix well and cook until liquid is thickened, 3-4 minutes.  Remove from heat and set aside to cool for 5 minutes.  When cooled, transfer mushrooms to a cutting board and chop (somewhere between coarse and fine).

Place tortillas onto baking sheets.  Brush each with olive oil and sprinkle evenly with minced garlic. Spread mushrooms evenly on tortillas, then sprinkle with 1/2 Tbsp pine nuts and feta cheese.

Bake for 4-5 minutes, then transfer directly to an oven rack.  Bake for additional 2-5 minutes, or until tortilla is crisp (watch closely to prevent burning).

Remove from oven and cut into even pieces prior to serving.

Monday, May 19, 2014

80--- Blueberry Protein Spread

I would have to say that a good 75% of my patients/clients really struggle with getting in some protein in the morning.

Why do you need protein?

Well, among other things, it is more slowly digested than carbohydrates so it can help to stabilize your blood sugars, and keep you fuller, longer.

This spread is a great alternative to peanut butter on your toast! I know many many people who have an aversion per say to cottage cheese.  Texture maybe?  This pureed version is delicious without the texture, and no added sugar either!

Blueberry Protein Spread
Serves 2

1/2 cup cottage cheese (I prefer the 4% version- you NEED some fat in your diet)
1/4 cup fresh blueberries

Combine both ingredients in a small food processor.  Mix until a puree is formed.

Spread on crackers or toast!

Nutrition Info per ~1/3 cup: 62 calories, 6 g protein, 2 g fat, 4 g carbohydrates

Saturday, May 17, 2014

Nutrition Tip: Healthy Eating while Traveling

I had the blessing this past week to spend five days with my family in Iowa. It was a great trip and my wee one is a pro at air travel.  But, as with many vacations, we had travel difficulties.  Two flight cancellations later, we found ourselves in the Des Moines airport for a lot longer than expected (Chicago O'Hare was closed for two days).  At one point, all of the airport restaurants closed (at 8pm) and the small shop there was in the process of closing.  We were among many many stranded travelers and people were purchasing snacks right and left, because no one really knew when, or if, their flights would be leaving that evening (it's super interesting to observe people's actions when they don't know when their next meal is going to be- but that's another topic).  The choices were not great.  Especially for a toddler.  And I was unprepared.

We survived. We made it home. But the experience made me even more aware of the challenges of eating healthfully while traveling.  

Is travel in your summer plans?  Here are a few tips:

1.  Bring your own healthy meals and snacks

Don't rely on airports, or stops along your drive, to have the healthy choices.  Yes, liquids can't make it past security in your carry-ons, but food can!  That's right- you can pack your own fruits, veggies, and even sandwiches and such! If you are traveling by car, pack a cooler with fresh foods and healthy choices.  Good choices include apples, oranges, bananas, grapes, nuts, carrots and celery sticks, tuna fish packets, oatmeal bowls, hummus, olives, cheese sticks, and peanut butter.

2. Research your options

Tis the age of the smartphone.  And thank goodness in times when you are unfamiliar with your surroundings.  Many times you can look at a restaurant's menu and make a healthy choice prior to even entering the building.  Check out this list of apps to help you find a restaurant near you!  And don't forget about grocery stores! They are great places to find a quick, healthy meal.

3. Be smart when eating out

- Always assume that a restaurant meal has more calories (and sodium) then the same meal would have if you made it at home.

- Share a meal with someone to decrease your portion size.  Or have half of your meal boxed up before it even reaches your table.

- Once you have a healthy choice in mind, order before anyone else at your table does! Others' choices may influence you to order something else. Stick to your guns!

- Ask (politely) for healthy substitutions. Don't be afraid to ask for things not on the menu. Most restaurants will have fresh fruit and vegetables.  Ask how things are prepared.  Don't feel like you are being a burden. Trust me- they have dealt with more difficult customers than you.

What other travel tips do you use?

Wednesday, May 14, 2014

Mesothelioma and Women

This week is National Women's Health Week!  I was asked by the Mesothelioma Cancer Alliance to share some information with you about this disease. 

When it comes to cancer, there are quite a few unknowns.  But what we DO know is is that mesothelioma is a completely preventable cancer (caused only by asbestos exposure), knowing more about the disease and its risk factors truly does make a difference towards protecting yourself. 

Take a look at this link for more information on mesothelioma and women.

Monday, May 12, 2014

20(ish)--- Chocolate Mint Chia Pudding Pops {Dairy-Free}

Chia seeds are so versatile! Mix a few of those little suckers with a liquid and you have instant gelatin, no animal by-products required! And to boot they are great sources of omega-3 fatty acids and some claim that they help ease digestion.

These are perfect little treats for your summer evening! 

Chocolate Mint Chia Pudding Pops {Dairy-Free}
Makes 5-6 pops (depending on the size of your molds)

2 Tbsp unsweetened cocoa powder
3-4 Tbsp sugar (to taste)
1/4 cup chia seeds
2 Tbsp fresh mint, finely chopped
1 cup unsweetened vanilla almond milk
1/4 tsp pure mint extract (if desired)

Whisk together sugar and cocoa powder, then add in chia seeds and mint.  Mix in vanilla milk and allow to sit for 10 minutes.  Whisk again, then taste.  Add in mint extract if desired.  Cover and refrigerate for 30 minutes.  Whisk and return to refrigerator for additional 6o minutes.  Whisk again, then spoon mixture into popsicle molds, filling nearly to the top.

Freeze molds overnight.  Enjoy!

Thursday, May 8, 2014

80(ish)--- Strawberry Mint Shortcake Salad with Whipped Greek Yogurt and Toasted Angel Food Croutons

Yes, it's a mouthful.  And, yes, your mouth will be full because you won't be able to stop eating this one!

Strawberrry shortcake is a traditional lighter (lower in calories and fat that is) dessert.  So how do you health-ify it? You use less of the not-so-good stuff (ie: sugar-laden angel food cake) and add in some healthier stuff (ie: protein-rich Greek yogurt).  

This is a fun twist on a yummy dessert that will be perfect for your Mother's Day brunch/lunch/dinner! 

Strawberry Mint Shortcake Salad with Whipped Greek Yogurt and Toasted Angel Food Croutons
Serves 6

2 lb fresh strawberries, washed, stemmed, and sliced
10 fresh mint leaves, chiffonade
2/3 cup whipping cream
4 oz nonfat plain Greek yogurt
2 Tbsp honey
3 - 1/2" slices angel food cake (store bought or make your own in a loaf pan), cut into 1/2" cubes

To make salad: Toss strawberries and mint together in a large bowl.  In a smaller bowl, using a mixer, whip whipping cream until stiff peaks form (tip: use a cold metal bowl and cold beaters).  Mix in Greek yogurt and honey until combined.  Spoon yogurt mixture over strawberries and mint and fold to coat.  Cover bowl and place in refrigerator for 30 minutes prior to serving.

To make croutons: Preheat oven to 350 degrees.  Place angel food cake cubes onto a baking sheet lined with parchment paper.  Bake for 7-8 minutes, flipping halfway through cooking.  Remove from oven and allow to cool for 10 minutes prior to serving on top of salad!

To serve: Spoon ~1 cup strawberry salad into a bowl and top with 1/4 cup croutons.  Enjoy!

Nutrition Info per 1 salad: 147 calories, 6 g fat, 4 g protein, 18 g carbohydrates, 3 g fiber

Monday, May 5, 2014

20--- Strawberry Beergarita

Happy Cinco de Mayo! In honor of this fantastic holiday I am reposting my delicious Strawberry Beergaritas! Enjoy!

This is a yummy twist on my classic, Cervezagaritas.  Try them both!  The best part about them is the beer.  I am not a big beer drinker, but in this recipe it helps chill out some of the sweetness that can overpower a margarita.  

Strawberry Beergaritas
Serves 4

1 can limeade concentrate
8 large strawberries, stemmed and chopped
1 cup tequila
24oz Mexican beer

In a blender, combine limeade, strawberries, and tequila.  Puree until smooth, then transfer to a pitcher and refrigerate for 2 hours.

To serve, pour 6 oz limeade mixture into a 16 oz glass half-filled with ice.  Top with 6 oz beer and stir gently to mix.


Friday, May 2, 2014

80--- Crock Pot Chicken Enchilada Soup

Cinco de Mayo is on a Monday this year.  I know, booooo!!! This recipe goes out to all those cinco-loving peeps who don't have all day to prepare a celebratory meal.  Toss 'er in the slow cooker and you can still enjoy with a healthy meal when you get home from work/school/whatever you do without a ton of time spent in the kitchen!

Crock Pot Chicken Enchilada Soup
Serves 10-12

8 cups low sodium chicken broth
20 oz can enchilada sauce
1 can diced tomatoes
1 can pinto beans, drained and rinsed
1 can white beans, drained and rinsed
1/2 white onion, coarsely chopped
2 stalks celery, chopped
1 green bell pepper, seeded and chopped
4 oz can diced green chilies
1 cup frozen corn kernels
2 cups shredded precooked skinless chicken breast
1 cup uncooked long grain brown rice
2 tsp chili powder
1 1/2 tsp ground cumin
1/4 tsp ground black pepper

Place all ingredients in a slow cooker and cook for 6 hours on low.  

Serve with a small dollop of sour cream.

Nutrition Info per 1 1/2 cups: 225 calories, 1.8 g fat, 18 g protein, 30 g carbohydrates, 6 g fiber