Short on time for breakfast?
Bored of the same old thing everyday?
That is no excuse!
If you like to microwave you can cook oatmeal, eggs (60 seconds on high), quinoa, and now Try these Microwave- Mini- Frittatas !
Short on time for breakfast?
Bored of the same old thing everyday?
That is no excuse!
If you like to microwave you can cook oatmeal, eggs (60 seconds on high), quinoa, and now Try these Microwave- Mini- Frittatas !
By: Sandy Spitler (Dietetic Intern)
Pumpkin is everywhere as the fall season comes full circle, from carving them at Halloween to the endless variety of pumpkin flavored coffee drinks, it can incorporated into almost anything you can think of. While pumpkin compliments breads, ravioli, beer, and pie, this fall squash also packs a bounty of health benefits. Below provides evidence to why it is perfectly acceptable to obsess over pumpkin not only this fall but all year long:
The endless supply of pumpkin goes hand in hand with its long list of health benefits, giving perfect reason for the obsession with this fall super-food. As the fall air cools down and winter nipping at our toes we begin searching for warm, filling, meals to fuel our bodies through. Warm up with this comforting, delicious, and nutrient dense pumpkin chili, easily modified to please any palate. Recipe below:
Slow Cooker Pumpkin & Bean Chili
Ingredients:
Directions:
Tip: You may also replace 1 can of beans with ¾ lb. lean ground turkey by simply browning the turkey in sauté pan and then combine with remaining ingredients in crock pot.
By: Jillian Ouhrabka MS, RD, LDN,CHC
Recently I have had clients asking me about edamame and the nutritional value of it. Many of us enjoy edamame steamed but how to incorporate it into recipes? I have a great Edamame and Sweet Potato recipe for you to try!
Edamame is considered a legume and is really just boiled green soybeans.
In a 1/2 cup serving of shelled edamame you will find:
Servings: 6 Time to prep: 30 minutes
Ingredients:
Directions:
By: Jillian Ouhrabka MS, RD, LDN, CHC
We all love it but what is Pesto exactly? Pesto is easily made in a food processor and while there are variations, it is typically composed of basil, garlic, pine nuts, olive oil, Parmigiana-Reggiano cheese.
Spice up your Pesto with a little orange rind or add home grown veggies! If your garden has cilantro, thyme, chives, mint, or parsley (or any other green) add it for a twisted Pesto or try a new Pesto Recipe:
Grilling is a great way to cook healthy foods with little to no kitchen cleanup. Grill veggies on the grill using aluminum foil or try kabobs! Fish and Chicken are great on the grill, and this is a healthy way to cook, draining excess fat from the meat. Try this lemon dill tilapia recipe to get started!
Lemon Dill Tilapia
Servings: 4, 8oz servings Prep: 15 minutes Cooking Time: 20 minutes
Nutrition Per Serving: 240 calories, 10g Fat, 1.5g saturated fat, 55mg cholesterol, 65mg sodium, 13g carbohydrate, 2g fiber, 4g sugar, 26g protein
Ingredients:
Directions:
Takes about 20 minutes to prepare and cook
Ingredients
Directions
Prep Time: 15 minutes Servings: 4
Ingredients:
*Serve with pita bread, flat bread, or vegetable sticks (carrots, broccoli, celery, pepper, etc)
Directions:
By:Jill Ouhrabka
My favorite healthy meal is a Peanut Butter Stir Fry-first introduced by my boyfriend’s sister. It is a very healthy, quick meal that is full of nutrients and tastes like a treat!
Servings: 2 (if main dish) 4 (if side dish)
Ingredients:
1/4 cup minced garlic
1 cup diced carrots
2 cups chopped broccoli
1 medium onion chopped or diced
4 cups whole pea pods
4 oz water chestnuts sliced
onion powder, garlic powder, chili powder (optional)
1 package Lomein Noodles
1 cup peanut butter
Soy Sauce
Directions:
Boil a little water in bottom of fry pan, add minced garlic
Add carrots, broccoli and onion to frying pan
Then add a little bit of water (1/4 cup), onion powder, pepper and garlic powder
As the vegetables cook, alternate adding water with rice vinegar
Next, add whole pea pods and sliced water chestnuts
Let cook for about 5 minutes
Then add 1/2 cup peanut butter, three tablespoons soy sauce. Let the sauce mix with the water/rice vinegar to coat the veggies, add some crushed cashews and serve over a bed of rice noodles or brown rice.
Enjoy!
By: Catherine Amoriggi
Is that a rainbow?? Nope, it’s only carrots! Only carrots? Carrots are a great source of vitamin A and antioxidants so unleash the power of beautiful skin while eating something simply delicious.
This is a really great simple side dish that would go great with any main course (particularly a nice roasted meat or a hearty pasta). Carrots are a refrigerator essential. They have a good shelf life and are relatively inexpensive. Sometimes carrots get a bad rap for not being the most flavorful vegetable, but I simply adore them. When you roast carrots, they take on a very sweet, caramelized flavor. I roasted different colored carrots for this dish. This is the perfect side dish because although the carrots would be great served hot, you can also enjoy them at room temperature or cold. So lets get cooking!
Ingredients:
1 bunch of purple carrots
5 medium sized orange carrots
3 tbs. olive oil
2 whole garlic cloves, still in the peel
sea salt
freshly cracked black pepper
crushed red flakes
1/2-1 tbs. balsamic glaze
1/2 tbs. roughly chopped fresh parsley
This is not the most traditional pumpkin bread recipe that I make; however, it is special. The olive oil adds a nice citrusy note and the whipped egg whites make it super light and airy. It is a nice change of pace from the typical pumpkin bread.
Ingredients:
2 cups all-purpose flour
2 teaspoons baking powder
pinch of fine sea salt
1/2 tsp. ground ginger
2 tsp. ground cinnamon
1 cup packed brown sugar
1/3 cup+ 1 tbs. olive oil
1 tbs. vanilla extract
1/3 cup chocolate chips
5 eggs
1 cup canned pumpkin
1/4 cup milk
Preheat the oven to 350 F. Grease two 9 by 5 by 3 inch loaf pans with olive oil.