Tag Archives: healthy snack

edamame

Edamame

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!

What is Edamame?

Edamame is considered a legume and is really just boiled green soybeans.

What nutritional value does Edamame have?

In a 1/2 cup serving of shelled edamame you will find:

  • Calories: 120
  • Fiber: 9 grams
  • Fat: 2.5 grams
  • Protein: 11 grams
  • Carbohydrates: 13 grams
  • Sodium: 15 grams
  • 10% of the Daily Value for vitamin C
  • 10% Daily Value for iron
  • 8% Daily Value for vitamin A
  • 4% Daily Value for calcium

Edamame and Sweet Potato Salad

Servings: 6          Time to prep: 30 minutes            

Ingredients:

  • 4 Large Sweet potatoes
  • 5 Tbsp. olive oil
  • ½ red onion (sliced thinly)
  • ½ edamame, shelled
  • 1 cup thinly sliced celery
  • ¼ cup fresh parsley chopped
  • 1 Tbsp. fresh chives minced
  • 2 Tbsp. lemon juice
  • 1 Tbsp. Dijon mustard
  • Freshly ground pepper and salt (optional)
    • (Add your favorite spices to make it unique! Try red pepper or cumin)

Directions:

  1. Using a vegetable brush, scrub sweet potatoes under running water. Cut each potato into 1-inch cubes
  • Add 1 Tbsp olive oil to large skillet on medium-high heat. Add half the potatoes to the skillet in a single layer, reduce heat to medium and cook covered for 4 to 5 minutes (stir after 2 minutes)
  • Once potatoes are tender, transfer to a bowl or plate, and repeat process with the other ½ of potatoes
  1. Next, mix onion, edamame, celery, and parsley in a large bowl. Add the potatoes and set bowl aside
  2. In small bowl whisk lemon juice, mustard, and remaining olive oil together. Pour over sweet potatoes and gently toss until potatoes are evenly coated.
    • At this point you can add a dash of salt (optional) and pepper to taste (give it a twist by adding red pepper or cumin)
  3. You can serve this dish immediately or cover and refrigerated until ready to serve.
mom and child picnic

Healthy Habits Start at Home

by: Jillian Ouhrabka, MS ,RD, LDN, CHC

Attention Parents! Do you have a picky eater or worry what your child is or is not eating? Well, help your child learn how to eat right, you are your child’s first teacher and they follow your example. This means your child picks up on all your habits and behaviors (good and bad)! 

 You are their role model and they want to be like you

 They will copy what they see you (the parent) do

 If you do or don’t try a food, they likely will too

 If you eat healthily, they will too!

Set a Good Example

  • Try new foods: If you try it, your child is more likely to too!
  • Keep introducing new foods: It often takes children about 11 times of seeing a new food before he/she will even attempt to try it. Don’t make a fuss if your child does not try it, just offer it and let them do the rest! 
  • Eat meals together and SIT down:
    • Use meal time to catch up on everyone’s day and be a family
    • Even if your child does not want to eat, have them sit at the table until everyone else is done and the meal is over (often times kids think if they don’t eat they can go play, breaking that notion will help them realize meal time is important)
  • Turn off distractions
    • This means television, cell phones, and video games
  • Shop, Cook, and Bake together
    • At the store, let your child pick out some new fruit or vegetables to try
    • Your child will be more likely to try new foods if they are involved in making them
  • Keep it positive
    • Avoid making faces at food or judging it before you eat it
    • If your child does not want to eat it, don’t force it-then food starts to become about control or lack there of

Your job is to provide healthy, nutritious food for your child, their job is to listen to their body and determine what they want and how much!

hummus

Healthy Hummus with Tomatoes and Cucumber

Make your own hummus as a healthy snack, side dish, or appetizer!

Prep Time: 15 minutes           Servings: 4

Ingredients:

  • 1 can (14 oz) garbanzo beans (drain them in colander and rinse under running water)
  • ½ cup tahini
  • 1 garlic clove (finely chopped)
  • 2 teaspoons white wine vinegar
  • 6 tablespoons lemon juice
  • ½  teaspoon salt
  • 1 teaspoon black pepper
  • 2 tomatoes (diced)
  • 1 large or 2 medium cucumbers (diced)
  • 1 tablespoon chopped fresh parsley
  • 2 tablespoons extra virgin olive oil
  • 1/8 teaspoon cayenne pepper

*Serve with pita bread, flat bread, or vegetable sticks (carrots, broccoli, celery, pepper, etc)

Directions:

  1. Using a food processor, combine: garbanzo beans, tahini, garlic, vinegar, 4 tablespoons lemon juice, cayenne pepper, salt and pepper. Mix until ingredients form a smooth mixture (I actually like to leave my hummus a little thick and chunky so you can mix it less if you like this too!)
  2. In large bowl gently toss tomatoes, cucumber, parsley, 1 tablespoon olive oil and remaining lemon juice (you can add more pepper, herbs, or other spices to this if you wish)
  3. Serve hummus on small plates with tomato and cucumber salad on top
  4. Add pita bread, flat bread or vegetable slices
  5. Enjoy!
quinoa

Quinoa and Bean Salad

Makes 4 to 6 servings for a main course or 8 as a side dish

Ingredients

  • 1 ½  cups quinoa
  • 1 ½  cups cooked black beans
  • 1 ½ cups cooked kidney beans
    • Tip: If you buy canned beans always rinse them so cut down on the sodium content
  • 1 ½  tablespoons red-wine vinegar
  • 1 ½  cups cooked corn
  • 1 ripe avocado diced
  • Tip: Use fresh corn in the summer, or frozen in the winter, again if you use canned rinse it before cooking
  • 1 ½ cups diced tomatoes
  • ¾ cup finely chopped green bell pepper
  • ¾ cup diced banana peppers
  • ¼  cup finely chopped coriander
  • 5 tablespoons fresh lime juice
  • 1 teaspoon salt
    • Tip: If you are watching your sodium intake, use salt substitute
  • 1 ¼  teaspoons ground cumin, or to taste
  • 1/3 cup olive oil

Making the Dish:

  1. Clean and prep quinoa as indicated on box or bag: Typically you will need to wash the quinoa under water until the water is clear
  2. In a large saucepan bring water to boiling, then add quinoa and cook for about 10 minutes
  3. While the quinoa is cooking, start another saucepan with about 3 cups of water for step 5
  4. Drain quinoa and rinse under cold water
  5. Next, using a sieve you will put the quinoa over a saucepan with boiling water, cover the quinoa with a towel and lid
    1. The object here is to steam the quinoa so you don’t want it touching the boiling water
    2. Steam until it appears light and fluffy (usually about 8 to 10 minutes)
    3. Once light and fluffy, put quinoa into a large bowl and let it cool (stir it occasionally to help cool faster)
  6. Mix the beans, vinegar, salt and pepper in a small bowl
  7. Once the quinoa is cool, add the bean mix from step 6, the bell pepper, banana pepper, coriander, avocado, tomatoes and corn
  8. Make the dressing: Combine the lime juice, salt, and cumin ina small bowl.  As you whisk these ingredients together, add the oil and continue whisking. Once combined, add to the quinoa salad.
  9. Serve salad at room temperature and enjoy!

     

     

images[8]

Egg Sandwich-To Go!

Short on time in the morning? Trying to follow a healthy diet and get good nutrition despite your busy schedule? Try this delicious, and quick breakfast idea:

Ingredients:

  • 1 Egg (or egg substitute)
  • 1 slice fat-free or low fat cheese
  • 1 whole wheat English muffin

Directions:

  • 1. In microwave safe bowl add egg or egg substitute, cover with a sheet of wax paper. Heat for 1 minute (note: you may need to stop and stir egg with a fork). Egg is done when it has formed a solid patty.
  • 2. Toast English muffin in toaster oven while egg is cooking
  • 3. Once the English muffin is toasted, add the egg patty, and slice of cheese (add a little mustard or butter the toast for flavor), add a dash of pepper
  • Grab a piece of fruit (banana, grapes, berries, apple, peach) and Go!

This is a great low calorie breakfast idea that will give you great protein, fiber, and energy to fuel your morning. No excuses, you can make this in 5 minutes!

image via harvard school of public health

12 week weight loss challenge 2014 Starts January 3rd

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Taught by a former food addict, she knows the challenges you face. You can lose weight, live healthier and enjoy the foods you love while doing it! Program includes:

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  • Weekly education and support  ($900 value for 12 weeks)
    • Topics include:  Basics of healthy eating, eating for energy, snacks vs. treats, reading and understanding food labels, mindful eating, balancing a busy schedule, exercise, dining out, sweets and treats, budgeting and shopping, and how to keep weight off!

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veggies

Healthy Holiday Tips

The holiday season is fast approaching, and for many its become a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can lead a one to two pound gain every year…multiply that times 5 and that is 5 to 10 extra pounds. Don’t let this holiday season undo all the hard work you have done the last year. Learn how to enjoy the holidays with a balance of food, friends and family, and fun. Try these tips to stay healthy and keep added weight off!

  • Have realistic goals- don’t try to lose weight over the holidays, try to maintain your weight instead
  • Never go to a party hungry- always eat regular meals and snacks so that you don’t over eat at a party and consume extra calories
  • Before going to a party, have a small snack such as a salad, vegetables and low fat cheese, or a handful of nuts
  • Move! Aim to exercise most days of the week, if you are traveling and can’t get to the gym get outside! Go for a walk or jog in the morning for 30 minutes, or break it up into three 10 minute walks or two 15 minute walks a day. (Ask a friend of family member to come and it will be a great chance to reconnect)
  • Make time to stay active and exercise- exercise not only helps prevent weight gain but it can help with the stress that happens around the holidays
  • Look before you eat. Buffets can be a quick way to overeat. Look at all the options available on the table, and then fill your plate with mostly vegetables and fruit, and then start with small servings of the less healthy options. You can always go back for more but start out small. When deciding between what food to eat, opt for the ones that you don’t get to have all year
  • Enjoy your food. Eat it slowly and mindfully. Pause between bites and talk during meals so you are less likely to overeat
  • Choose drinks carefully-eggnogs and alcoholic beverages can add extra calories very quickly
        • Opt for diet sodas, light beers, and/or wine
      • Have a glass of water between each drink to help fill you up
      • If you overeat at a meal, don’t skip the next meal but eat a smaller portion
      • When you go to a party or event, always bring a healthy dish that you can  have without feeling guilty (i.e. salad, vegetable sticks, fruit bites, and so forth)
      • If there is a food you really want, let yourself have it! If you deny yourself foods you will likely end up overeating later so its better to just enjoy it (start out with a small piece to start and see if you can be satisfied with that!)
      • Lastly, make the holidays about being together and not all about eating. Plan active activities such as ice skating, walks, and shopping to spend time together
cucumber onion salad

Delicious Cucumber Salad

Servings: 4 and ½ cups   Prep Time: 15 minutes

Ingredients:

  • 2 medium size cucumbers (about 2 cups)
  • 1 red onion (about 1 cup)
  • 4 oz non-fat Greek yogurt
  • 2 Tablespoons lemon juice
  • 1 Tablespoon sugar
  • 1 teaspoon dill weed (fresh if you have it!)
  • 1 teaspoon pepper

Directions:

  1. Slice cucumbers to desired thickness (1/4 inch or less is suggested)
  2. Slice red onion thinly
  3. Combine onion, Greek yogurt, lemon juice, sugar, pepper and dill weed in a bowl
  4. Add cucumbers and stir gently to coat them
  5. Once all ingredients are combined cover bowl and place in refrigerator to chill until ready to serve!

Nutrition Information:

50 calories, 0 grams fat, 0 grams saturated fat, 0 grams cholesterol, 10 grams carbohydrate, 1 gram fiber, 7 grams sugar, 4 gram protein, 15 mg sodium

  • Hint: To spice this recipe up, try a flavored Greek yogurt (such as raspberry or lime)!
berries-tequila-l[1]

Take advantage of berries this summer!

Berries are a delicious, low calorie, high fiber snack that contains many vitamins and minerals that are essential for your body’s healthy function. With such a variety of berries there is a type for everyone to enjoy- strawberries, blueberries, raspberries, cranberries, and blackberries to name a few!

 Health Benefits of Berries

Berries are a good source of antioxidants and offer a variety of health benefits.

  • Berries contain phytochemicals and flavonoids which have been shown to help prevent some types of cancer
  • Cranberries can help prevent bladder infections
  • Blueberries help promote healthy vision with the lutein they contain

Where can I get berries?

Summer is a great time to enjoy berries- they are in season and so taste very fresh! They are widely available during summer months:

  • Berries are typically less expensive at the supermarket since they are in sease
  • If you can’t afford to buy fresh berries look in the frozen food section and buy frozen berries (just avoid added sugar and/or syrups)
  • Local farmers markets are a great place to buy berries and get to know your farmers!

How can I eat more berries?

Simply start adding them to foods you already enjoy eating, or get creative with new healthy dessert ideas:

  • Add blueberries to cereal and oatmeal
  • Slice raspberries and strawberries into yogurt
  • Blueberry pancakes and muffins are always a hit!
  • Serve mixed berries (pick whichever combination you like) as dessert with a little low fat whip cream instead of sweets
  • Add some raspberries to your favorite white wine
  • Dress up a salad with raspberries, blueberries, and strawberries (add some walnuts to your salad to get more heart healthy omega-3 fatty acid)
  • Offer berries as a snack to your kids- get them involved with picking berries at a local farm or try growing some yourself!

 Nutrition Information for berries:

  • 1 cup of strawberries has only 54 calories and contains vitamin C, calcium, magnesium, folate and potassium
  • 1 cup of blueberries has only 83 calories and contains vitamin C, minerals and phytochemicals
  •  1 cup of raspberries has only about 64 calories and contains vitamin C and potassium
  • 1 cup of cranberries has only 44 calories and contains vitamin C, minerals and phytochemicals

 With so many reasons to eat berries, which is your favorite?