Super Bowl Swaps

Super Bowl Swaps

It’s almost game time!  Although you and/or your guests may enjoy and be looking forward to all the traditional football fare, you can try some of these tips to keep everyone healthy and happy!

Crush it with Crudités 

Instead of a couple of celery and carrot sticks to compliment the wings, make chopped veggies a colorful centerpiece. Use bell peppers, broccoli, cauliflower, tomato, asparagus, cucumber, jicama, zucchini or any other vegetable you like. Serve with healthy dips.  I love Cava brand for hummus/tzatziki as it lower in calories. Make sure there is no sugar added to your salsa.  Serve fresh guacamole or make your own. Try your own creamy creation using Siggi’s plain Icelandic yogurt as a base.  I love adding: olive oil, lemon juice, and Everything but the Bagel Seasoning for a savory snack.  Choose healthy alternatives for ranch dressing/dip. I like Sir Kensington’s and Tessamae brands for ranch. 

Root for Fruit!  

Whether it’s part of the cheese board, on its own, or for dessert, fruit is high in fiber to keep you full and sweet to curb that sweet tooth.  Add dried fruit to your cheese board (make sure it has no added sugar or oil) as well as all natural fruit spreads (Trader Joe’s, St. Dalfour, Polaner All Fruit are all good!). 

Change up the Cheese Board

Some of my favorite cracker brands are: Simple Mills, Mary’s Gone Crackers, Flackers and GG Fiber crackers. All are high fiber and made with healthy ingredients.  Many other crackers out there are made with white flour, hydrogenated oils, sugar and other additives/preservatives.  Choose some cheeses that are lower in fat: Parmesan, feta, mozzarella, goat, Camembert to name a few.  Add fruit as mentioned above: fresh and/or dry. Also add nuts. Make sure there is no oil or anything added to the nuts, expect a little salt.  

Salty Snacks

Select healthier versions of chips and popcorn for that crunch.  I recommend popcorn that is organic and contains ONLY popcorn, olive/coconut/avocado oil and salt (Note that non-organic popcorn is often made from GMO corn!)  Lesser Evil is a favorite brand in my house.  The same goes for potato chips: I recommend those made ONLY with potatoes, olive/avocado oil and salt.  My boys and I love Kettle Brand Chips made with avocado oil.  For tortilla-style chips, my favorite are Siete. They are grain free made only with cassava flour, avocado oil, coconut flour, chia seeds and salt!  Serve with salsa and guacamole as recommended above. 

Bites of Buffalo

Is it really SuperBowl without some sort of Buffalo something?!  I love recipes that use chicken breasts (instead of thighs or wings with skin because those have higher calories, fat, saturated fat and cholesterol). Try almond (you can substitute almond for regular flour in recipes), oat, brown rice or whole wheat flour for white flour. Use avocado or olive oil instead of vegetable oil. Also use ghee, coconut oil or olive/avocado oil in recipes that call for butter. Select a Buffalo sauce or hot sauce with all natural ingredients. I LOVE Siete foods hot sauces. And I like Noble Made Mild Buffalo sauce. It’s here but I found at Whole Foods. 
 
I really like these two Buffalo chicken recipes:
 
You can also sauté shrimp in Buffalo sauce. 
 
For my friends who prefer a vegan or vegetarian option, try these Buffalo cauliflower recipes! 
If you don’t have an air fryer, cook at 400 degrees in the oven for 10 more minutes!

Chill with Chili

There’s nothing better than a warm cup of chili on a cold winter day watching the Super Bowl.  Instead of traditional chili that can be high in saturated fat, made with ground beef, sour cream and cheddar cheese and mostly carbs (just beans), you can lighten it all up!  Even if you want to add meat (lean ground beef, chicken or turkey), I recommended starting with a mostly vegetable-based one like this one:
 
You can add the meat PLUS 2 cups baby spinach leaves (I always add more greens to all my cooked saucy dishes!) after step 1. 
 
For toppings try plain Siggi’s yogurt (instead or sour cream), shredded Parmesan or mozzarella instead of cheddar cheese, avocado, lime, or scallions to garnish. You could also dig in with your Siete chips! 

Not your Typical Nacho!

You can often enjoy the flavor of a favorite food with a twist on the traditional recipe. I love this Turkey Nacho recipe that doesn’t actually contain nachos. The turkey meat is placed inside mini bell peppers:
 
This paleo version is made with potatoes instead of chips and skips the cheese:

Pizza Power!

 
Why not try cauliflower pizza?!  Lots of your guests will thank you!!  I love the Cali’flour crusts that you can buy on Amazon. These are the best in my opinion. BUT I also have a super simple recipe where you can make your own. Check it out here:

 

 

Chicken Bolognese

Chicken Bolognese

I make some version of this sauce at least once a week-it’s really pretty easy and quick.  Sometimes I use ground turkey, sometimes chicken and different veggies end up in the pot. Traditional Bolognese often has carrots, mushrooms, red wine, tomato paste, but I often use what I have on hand and what is quickest. This meal is FULL of veggies (think tons of #antioxidants and #fiber .) The #lycopene – great for skin, bone, and heart health – in the tomatoes is made more bioavailable (meaning it works better in the body) by being cooked with olive oil, since it’s fat-soluble.

Tag me if you try and ENJOY!  

Don’t forget to make extra for leftovers. The sauce is even better the next day!

Ingredients:
1 medium sweet onion chopped
2 Tbsp olive oil 
1 pound ground chicken breast 
1 bottle Rao’s Tomato Basil sauce (24-ounce size)
3 cups baby spinach leaves
1 Tbsp oregano 
1 tsp chili flakes (or to taste)
1 cup cauliflower rice (I used frozen organic from @traderjoes
1/2 cup steamed broccoli 🥦 (see my blog for the best way to cook!)

Directions:

  1. Pour olive oil into large pot/saucepan on medium heat. Sauté onions until they are browned. (I love the caramelized onion flavor so I cook them awhile!) 
  2. Add ground chicken and break apart/cook until all pink is gone and it is just about cooked through (about 4-5 mins if fresh, longer if you start with frozen, which I often do.)
  3. Add in the sauce. 
  4. Add in spinach and stir until it wilts into the sauce. 
  5. Add oregano and chili flakes to taste. 
  6. Simmer on low for at least 20 minutes ( I sometimes do 30-40 minutes or make earlier in the day then reheat for dinner. This blends all the flavors together and helps develop a richer taste as some of the water evaporates.)
  7. In a separate pot or pan warm up or cook cauliflower rice. I use olive oil spray so it doesn’t stick. Both fresh and frozen only need 3-5 minutes to cook.
  8. Steam broccoli. (Recipe on my blog under  “Simple Solutions”.)
  9. Layer sauce and broccoli over cauliflower rice and enjoy! Top with grated Parmesan as desired. (My husband enjoyed his over whole wheat pasta. You can use zoodles too!)
ENJOY!!

Chicken Bolognese

I make some version of this sauce at least once a week-it’s really pretty easy and quick.  Sometimes I use ground turkey, sometimes chicken and different veggies end up in the pot. Traditional Bolognese often has carrots, mushrooms, red wine, tomato paste, but I often use what I have on hand and what is quickest. This meal is FULL of veggies (think tons of #antioxidants and #fiber .) The #lycopene – great for skin, bone, and heart health – in the tomatoes is made more bioavailable (meaning it works better in the body) by being cooked with olive oil, since it’s fat-soluble.

Tag me if you try and ENJOY!

  • 1 Medium Sweet Onion Chopped
  • 2 Tbsp Olive Oil
  • 1 Pound Ground Chicken Breast
  • 1 Bottle Rao’s Tomato Basil sauce (24-ounce size)
  • 3 Cup Baby Spinach Leaves
  • 1 Tbsp Oregano
  • 1 Tbsp Chili Flakes
  • 1 Cup Cauliflower Rice ( I used frozen organic from @traderjoes )
  • 1/2 Cup Steamed Broccoli  ( See my blog for the best way to cook!)
  1. Pour olive oil into large pot/saucepan on medium heat. Sauté onions until they are browned. (I love the caramelized onion flavor so I cook them awhile!)

  2. Add ground chicken and break apart/cook until all pink is gone and it is just about cooked through (about 4-5 mins if fresh, longer if you start with frozen, which I often do.)

  3. Add in the sauce

  4. Add in spinach and stir until it wilts into the sauce

  5. Add oregano and chili flakes to taste

  6. Simmer on low for at least 20 minutes ( I sometimes do 30-40 minutes or make earlier in the day then reheat for dinner. This blends all the flavors together and helps develop a richer taste as some of the water evaporates.)

  7. In a separate pot or pan warm up or cook cauliflower rice. I use olive oil spray so it doesn’t stick. Both fresh and frozen only need 3-5 minutes to cook.

  8. Steam broccoli. (Recipe on my blog under  “Simple Solutions”.)

  9. Layer sauce and broccoli over cauliflower rice and enjoy! Top with grated Parmesan as desired. (My husband enjoyed his over whole wheat pasta. You can use zoodles too!)

Cranberry Sauce with Pears

Cranberry Sauce with Pears

Yield: Serves 8

Ingredients

  • 12 ounces fresh or frozen cranberries
  • 2 medium pears, peeled, cored, and cut into 1/4-inch chunks
  • 3/4 cup coconut sugar
  • 1/2 cup water
  • 3 tablespoons agave
  • 2 tablespoons orange juice
  • 1/2 teaspoon kosher salt

Direction

Combine cranberries, pears, coconut sugar, water, agave, orange juice, and salt in a medium saucepan.  Bring to a boil over medium-high heat.  Cook, stirring occasionally until berries start to pop, about 5 minutes.   Press berries against side of pan with wooden spoon and continue to cook until berries have broken down and sauce thickens to a jam-like consistency, about 5 minutes more.  Remove from heat and let cool for 30 minutes.  Adjust consistency with water as needed.  Stir in crystallized ginger.

Serve immediately or place in an airtight container and store in the refrigerator. Can be served cold or reheated.

 

Cranberry Sauce with Pears

  • 12 Ounces Fresh or Frozen Cranberries
  • 2 Medium Pears, Peeled, Cored, and Cut into 1/4-inch chunks
  • 3/4 Cup Coconut Sugar
  • 1/2 Cup Water
  • 3 Tbsp Agave
  • 2 Tbsp Orange Juice
  • 1/2 Tsp Kosher Salt
  1. Combine cranberries, pears, coconut sugar, water, agave, orange juice, and salt in a medium saucepan.

  2. Bring to a boil over medium-high heat.

  3. Cook, stirring occasionally until berries start to pop, about 5 minutes.

  4. Press berries against side of pan with wooden spoon and continue to cook until berries have broken down and sauce thickens to a jam-like consistency, about 5 minutes more.

  5. Remove from heat and let cool for 30 minutes.

  6. Adjust consistency with water as needed.

  7. Stir in crystallized ginger

Serve immediately or place in an airtight container and store in the refrigerator. Can be served cold or reheated.

Butternut Squash + Pomegranate Quinoa Stuffing

Butternut Squash + Pomegranate Quinoa Stuffing

YIELD: Serves 8

INGREDIENTS

  • 1 cup vegetable stock
  • 1 cup quinoa
  • 2 ounces olive oil
  • 1 onion, chopped
  • 6 stalks celery, diced
  • 1 tablespoon fresh sage
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh flat-leaf parsley
  • ½ cup chopped hazelnuts
  • ½ cup pomegranate seeds
  • ½ cup roasted butternut squash cubes
  • ½ cup cubed whole wheat sourdough bread toasted in oven with olive oil, salt and pepper

PREPARATION

  1. Roast cubed butternut squash tossed in 1 tbsp olive oil in a 400 degree preheated oven for 25-30 minutes until browned. Set aside.
  2. Preheat the oven to 350°F.
  3. Combine the stock and 1 cup water in a medium saucepan and bring to a boil over high heat. Stir in the quinoa and bring back to a boil. Reduce the heat to low, cover, and simmer for 12 minutes, or until the quinoa has absorbed all the liquid.
  4. Meanwhile, pour olive oil into large skillet over medium heat. Stir in the onion and celery and cook, stirring occasionally, until translucent, about 10 minutes.
  5. Remove the onion mixture from the heat and add the quinoa to the pan. Stir in the sage and salt and pepper and mix thoroughly. Transfer the stuffing to an 8-inch square pan. Add bread and roasted butternut squash.  Bake for 30 minutes.
  6. Toss with hazelnuts and pomegranate seeds before serving.
  7. Garnish with parsley and ENJOY!

Butternut Squash + Pomegranate Quinoa Stuffing

  • 1 Cup Vegetable Stock
  • 1 Cup Quinoa
  • 2 Ounces Olive Oil
  • 1 Pc Onion Chopped
  • 6 Stalks Diced Celery
  • 1 Tbsp Fresh Sage
  • 1/2 Tsp Kosher Salt
  • 1/2 Tsp Fresh Ground Black Pepper
  • 2 Tbsp Chopped Fresh Flat-leaf Parsley
  • 1/2 Cup Chopped Hazelnuts
  • 1/2 Cup Pomegranate Seeds
  • 1/2 Cup Roasted Butternut Squash Cubes
  • 1/2 Cup Cubed whole wheat sourdough bread toasted in oven with olive oil, salt and pepper
  1. Roast cubed butternut squash tossed in 1 tbsp olive oil in a 400 degree preheated oven for 25-30 minutes until browned. Set aside.

  2. Preheat the oven to 350°F.

  3. Combine the stock and 1 cup water in a medium saucepan and bring to a boil over high heat. Stir in the quinoa and bring back to a boil. Reduce the heat to low, cover, and simmer for 12 minutes, or until the quinoa has absorbed all the liquid.

  4. Meanwhile, pour olive oil into large skillet over medium heat. Stir in the onion and celery and cook, stirring occasionally, until translucent, about 10 minutes.

  5. Remove the onion mixture from the heat and add the quinoa to the pan. Stir in the sage and salt and pepper and mix thoroughly. Transfer the stuffing to an 8-inch square pan. Add bread and roasted butternut squash.  Bake for 30 minutes.

  6. Toss with hazelnuts and pomegranate seeds before serving.

  7. Garnish with parsley and ENJOY!

Baked Apple Recipe

Baked Apple Recipe

Try this sweet, healthy alternative to apple pie on Thanksgiving or any time during the year.

  • 6 apples (choose your favorite variety!)
  • 1/2 cup raisins and/or dried apricots
  • 1/4 cup chopped walnuts OR pecans (or other nuts)
  • 3/4 tsp grated orange zest
  • 3/4 cup water
  • 3/4 tsp powdered cinnamon
  • 3/4 tsp powdered nutmeg 

Preheat oven to 350F.  Remove apple cores and peel around core opening.  Place apples in shallow baking pan.  Stir together raisins, nuts, and zest in a small bowl.  Add water and spices to saucepan and heat until it boils.   Simmer at low heat for 2 minutes.  Fill each apple core with nut mixture.  Spoon the hot mixture over each apple.  Place pan in oven for 30-35 minutes or until apples are soft.  Enjoy!

Baked Apple

  • 6 Pcs Apple
  • 1/2 Cup Raisins and/or Dried Apricots
  • 1/4 Cup Chopped Walnuts OR Pecans (or other nuts)
  • 3/4 Tsp Grated Orange Zest
  • 3/4 Cup Water
  • 3/4 Tsp Powdered Cinnamon
  • 3/4 Tsp Powdered Nutmeg
  1. Preheat oven to 350F.

  2. Remove apple cores and peel around core opening.

  3. Place apples in shallow baking pan.

  4. Stir together raisins, nuts, and zest in a small bowl.

  5. Add water and spices to saucepan and heat until it boils.

  6. Simmer at low heat for 2 minutes.

  7. Fill each apple core with nut mixture.

  8. Spoon the hot mixture over each apple.

  9. Place pan in oven for 30-35 minutes or until apples are soft.

Wild Mushroom Gravy

Wild Mushroom Gravy

Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Yield: 8 servings

Ingredients:

  • 1 tbsp. olive oil
  • 1/2 c. chopped onion
  • 1 tsp. dried thyme
  • 1/4 tsp. salt
  • 8 oz. oyster mushrooms, sliced
  • 1/4 c. dry sherry
  • 3 c. mushroom stock
  • 1 1/2 tbsp. almond flour (or use all-purpose, wheat, oat, rice etc)
  • 2 tbsp. water
  • 2 tbsp. olive oil (or ghee/butter/margarine as desired)
  • 1/8 tsp. black pepper

Instructions:

  • Heat oil in skillet over medium-high heat. Add onion and sauté at least 1 minute. (I cook a little longer as I love the caramelized onion flavor.)  Add thyme, salt, and mushrooms and sauté about 8 minutes, or until mushrooms are browned. Add sherry and cook until liquid evaporates. Stir in mushroom broth. Bring to a boil and cook until gravy is reduced to about 2 cups (about 14 minutes).
  • Whisk together almond flour and water in a small bowl. Add mixture to skillet; return to boil. Reduce heat to low and simmer until slightly thickened, about 2 minutes. Remove from heat; stir in oil (or ghee/butter) 1 tablespoon at a time and pepper.

Wild Mushroom Gravy

  • 1 Tbsp Olive Oil
  • 1/2 Cup Chopped Onion
  • 1 Tsp Dried Thyme
  • 1/4 Tsp Salt
  • 8 Ounces Sliced Oyster Mushrooms
  • 1/4 Cup Dried Sherry
  • 3 Cup Mushroom Stock
  • 1 1/2 Tbsp Almond Flour (or use all-purpose, wheat, oat, rice etc)
  • 2 Tbsp Water
  • 2 Tbsp Olive Oil (or ghee/butter/margarine as desired)
  • 1/8 Tsp Black Pepper
  1. Heat oil in skillet over medium-high heat.

  2. Add onion and sauté at least 1 minute. (I cook a little longer as I love the caramelized onion flavor.) 

  3. Add thyme, salt, and mushrooms and sauté about 8 minutes, or until mushrooms are browned.

  4. Add sherry and cook until liquid evaporates.

  5. Stir in mushroom broth.

  6. Bring to a boil and cook until gravy is reduced to about 2 cups (about 14 minutes).

  7. Whisk together almond flour and water in a small bowl.

  8. Add mixture to skillet; return to boil.

  9. Reduce heat to low and simmer until slightly thickened, about 2 minutes.

  10. Remove from heat; stir in oil (or ghee/butter) 1 tablespoon at a time and pepper.

Back-to-School LUNCH

Back-to-School LUNCH

Here we go again!  The long, hot, lazy days of summer are coming to an end, and that means back to class, routine, crazy schedules, sports, carpool, and…packing countless lunches and snacks for school.  I must admit that I did NOT miss this prep work these couple of weeks that my kids were not in camp and school, so I can imagine many of you feel the same AND don’t always know what to give your kids to eat. 

Read on for some of my tips and tricks, as a Registered Dietitian AND busy working Mom of two young boys. 

  1. Keep the Kids Involved

Whether you take the kids grocery shopping with you, allow them to assist in making their own school lunch, offer choices, or include items you baked together, they will feel empowered and maybe even excited about what’s in their lunch box.  By taking my 6-year-old son with me to the deli counter in Whole Foods, we learned that he really enjoys turkey pastrami.  He (sometimes) likes helping me put popcorn in a Ziploc bag for lunch or picking out his snacks.   The kids love baking (healthy!) cookies and muffins and telling their friends about it when they eat them at lunch.  Even just asking my 4-year-old if he wants a banana or apple in his lunch makes him happy that he had a say in the matter.

  1. Offer a Balanced Meal

The goal of a healthy school lunch, as part of a balanced diet, is to enhance learning skills, thought processes, and school performance, while maintaining energy levels to fuel the remainder of the afternoon, which often includes after-school sports/activities.  “Balanced” means including a variety of foods from each food group with different sources of protein, fat, and carbohydrates.  Here are just a few examples:

Protein-helps keep little tummies full and kids grow strong.

Turkey (deli, ground, fresh)
Chicken  (tenders, grilled, sliced)
Fish (tuna, salmon, nova, fish sticks)
Eggs (scrambled, boiled, omelets)
Dairy (yogurt, milk, cheese)
Nuts and Seeds (nut butters, raw/roasted nuts, pumpkin/sunflower seeds)
Tofu
Beans (hummus, black beans, chickpeas, edamame/soybeans)

Carbohydrates-great for energy and crunch is good for concentration.

Whole grain bread/muffin/bagel
Brown rice
Whole wheat, brown rice or whole grain pasta
Popcorn
Carrots
Corn
Peas
Tortilla chips
Whole grain crackers
Potatoes or chips (made with avocado oil or olive oil are the best)
Fruit

Fat-also helps keep kids more full, important for brain health

Found in:

Animal protein (eggs, chicken, turkey, meat, cheese, full or low-fat dairy)
Nuts and seeds
Oils
Avocado

  1. Keep it Simple, Small, Easy (AND a little FUN!)

Easy lunches are the simplest for Moms (or caretakers) to make, and kids feel confident eating (mostly) familiar foods.  Bite-size, or cut up foods are just easier for little fingers to hold, or eat with a fork.  Most kids have limited time for lunch periods, so the easier to eat the better: smaller pieces and easy-open containers are helpful!  Making lunch colorful with fruits and veggies makes it more appealing.  If a cute smiley face made out of raisins or even chocolate chips and M&M’s will help, then go for it! 

  1. Include New and Non-Favorite Foods

Familiarity breeds liking:  it can take up to 50+ exposures (seeing, licking, tasting, biting) to new or different foods for a child to actually accept and eat it.   Definitely, include foods that you know your child to eat.  You DO want to keep their bodies and brains fueled for the busy school day.  But, you can also add foods that they sometimes or never eat:  when they are hungry and that’s all that’s in front of them they may just (surprisingly) eat AND enjoy it!

  1. Leftovers for Lunch

When cooking dinner (pasta, pizza, vegetables, chicken, burgers), make extra:  thermoses and other containers can keep this food warm for lunch OR kids may even enjoy some of it cold.  This also saves Moms times when making lunch.

  1. Contain it!

Let your kids select and get excited about their lunchbox or bag.  Include a note or a sticker to add a little more fun.   Try new and different containers. 

I found these, which are PERFECT for dressings, hummus, sauces, etc. 
https://www.containerstore.com/s/1.18-oz.-dressing-to-go/d?productId=10035499&q=sistema

And I like these for fruits and vegetables so they don’t get a sandwich and other items wet:
https://www.containerstore.com/s/stainless-steel-leakproof-nesting-trio-set/d?productId=11003894&q=metal%20food%20containers

The containers in the lunch photos are similar to these. 
https://www.amazon.com/Bento-Lunch-Compartment-Food-Containers/dp/B01DYKB59W/ref=lp_9557050011_1_4?srs=9557050011&ie=UTF8&qid=1535305974&sr=8-4

None of these above containers are perfect or magic.  I use a combination of these and Ziploc bags depending on the day, what’s clean, available and easiest at the time.  Find which works best for you and your kids!

Below are FIVE different ideas for lunches. 

Feel free to mix and match and swap in your kids’ favorite foods.  These are just suggestions, and may not work for all kids, but hopefully will spark some lunch creativity in your house!

  1. Almond butter and strawberry jelly on whole grain bread with strawberries, cucumbers, and popcorn
    • Choose any nut (or seed) butter that is made ONLY from the nut and maybe salt.  There should be no added oils, sugars, or additional ingredients.
    • Select a jelly that has no added sugar.  Fruit juice is so sweet on its own.  Try this one from Trader Joe’s.  I also like the brands: St. Dalfour and Polaner All Fruit.
    • Choose bread that has the first ingredient as WHOLE wheat flour (just “wheat flour” means WHITE flour).  Also make sure there are no added sugars, preservatives and/or ingredients you cannot pronounce.  This is Bread Alone brand.  I also like Ezekial bread and English muffins. -I recommend using ORGANIC produce as much as possible.  See my blog to learn more:  https://www.robinbarrie.com/is-organic-the-right-choice/
    • Try selecting air-popped popcorn that is homemade or made with ONLY olive oil or coconut oil and a pinch of salt.
  2. Siete chips with guacamole, carrots and ranch, turkey pepperoni
    • These grain-free Siete chips are made with cassava flour, coconut flour, avocado oil, and chia.  Not only are they healthy, they are delicious and a great alternative to regular corn chips.
    • The organic guacamole single packs are made by Wholly Guacamole.
    • This is Applegate Farms turkey pepperoni made without added nitrates.
    • I use Primal Kitchen ranch dressing made with avocado oil.
    • For the younger kids, I recommend slicing the carrots into thinner strips so they are easier to eat.
  3. Pizza, steamed broccoli, red grapes, Simple Mills almond flour crackers.
    • For pizza I like both Amy’s Organic and Trader Joe’s organic, both which are frozen.  I also love Cali’flour Foods cauliflower pizza and Cappello’s brands for gluten free options.  Or you can make your own by following my recipe:   https://www.robinbarrie.com/?s=cauliflower+pizza
    • Simple Mills makes single packs of their plain and cheddar crackers, which are great healthy, gluten-free alternatives for traditional Wheat Thins or Cheeze-Its.
  1. Turkey and cheese roll-ups, red peppers, cantaloupe, veggie chips
    • This is organic honey-roasted turkey breast and organic cheddar cheese slices from Whole Foods.  You can try other types of turkey (pepper, smoked, pastrami, etc.) and chesses to switch it up.  Or try cucumbers or peppers in the roll up.
    • I use either the 365 Whole Foods brand or Good Health Veggie Chips.
  2. Siggis vanilla yogurt, veggie sticks, watermelon, edamame
    • I love this yogurt because it’s thick and great for dipping, high in protein with 15 grams per cup and low in sugar.
    • My kids like to use these Veggie Stix (Whole Foods or Good Health) to dip in the yogurt.
    • I keep frozen edamame in the freezer.  Both shelled and in the pod versions are available at Trader Joe’s, Whole Foods and most other markets. 

 

HAVE A HAPPY, HEALTHY START TO YOUR SCHOOL YEAR!!

All my best to you and your families!

****For additional individual or family Nutrition Counseling, contact me via the phone number or email address below.  Check out my website and social media for additional recipes and ideas!

 ****None of these recommendations or products are sponsored.  They are simply items that I like and use for my kids and clients. 

Robin Barrie Kaiden, MS, RD, CDN, CSSD
Registered Dietitian, 
Certified Personal Trainer
917-648-1421
rkaiden@robinbarrie.com
www.robinbarrie.com

Instagram/Twitter: @RobinBarrie
Facebook: @robinbarrienutrition

 

 

 

Spinach Berry Salad

Spinach Berry Salad

It’s FINALLY Summertime!  Memorial Day Weekend is here. Let the summer BBQs begin!  This year I would love to help you think of all the healthy options that can be part of your party or family meals all season long. This is THE time of year to take advantage of all the fresh, organic, local, and delicious produce.  Barbecues and dining al fresco are certainly NOT just about burgers and hot dogs!  

This is one of my favorite salads, not only because of the fun flavor combinations BUT due to its super skin powers. In addition to wearing sunblock, moisturizing and hydrating with plenty of water, eating meals that include this dish will definitely enhance your glowing summer skin.  

Spinach Berry Salad
Ingredients: 
1.5 cups spinach leaves
8 raspberries 
8 blackberries
1/4 avocado diced
1 tbsp sliced almonds
Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper to taste 
OR 1.5 Tbsp of one of my favorites: Tessamae’s Organic Lemon Garlic dressing (I find this at Whole Foods!)

Directions:
Toss all ingredients together and ENJOY!

Here’s why this salad has super skin powers:

  1. The spinach is very high in Vitamin A. With more than the Daily Value of Vitamin A just in one cup, it can help promote cell turnover and inhibit oil gland activity and help prevent acne.  Without sufficient Vitamin A, skin can become dry, rough and scaly. Vitamin A is fat soluble and spinach contains no fat, BUT the olive oil and avocado help for the best absorption. 
  2. The spinach, berries, avocado, AND almonds all contain FIBER. Fiber improves digestion, helps rid the body of waste and decreases inflammation, all of which is great for the skin.
  3. Spinach, berries, lemons, and avocados are great sources of Vitamin C, which is an antioxidant that protects the skin from environmental pollutants and toxins and prevents bruising. It also aids in collagen production and improves blood vessel dilation, which brings more blood and nutrients to the skin.  It helps in quicker healing.
  4. Spinach is one of the best sources of Potassium, which helps with fluid balance, and skin is healthiest when hydrated.
  5. Almonds and avocados are high in Vitamin E, which is an antioxidant that helps repair and protect the skin. It helps protect skin from UV light and free radical damage. 
  6. Avocados contain healthy fat, which helps keep skin moisturized from the inside out. They also have antioxidant and anti-inflammatory benefits that are great for the skin.

I hope you (and your skin!) love this dish as much as I do!!  Have a great long weekend everyone!

Spinach Berry Salad

  • 1.5 Cup Spinach Leaves
  • 8 Pcs Raspberries
  • 8 Pcs Blackberries
  • 1/4 Cup Avocado Diced
  • 1 Tbsp Sliced Almonds
  1. Toss all ingredients together

  2. 1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper to taste Or 1.5 Tbsp of one of my favorites: Tessamae’s Organic Lemon Garlic dressing (I find this at Whole Foods!)

Homemade Cauliflower Pizza

Homemade Cauliflower Pizza

Ingredients
  • 1 cup cauliflower rice, cooked 
  • 1/2 cup grated Parmesan Cheese
  • 1 egg
  • 1 tsp Italian seasoning
  • 1/2 tsp fresh garlic (or use garlic powder- I use a small sprinkle only.)
  • 1/2 cup Rao’s Marinara sauce 
  • 1/2 cup part-skim shredded mozzarella cheese
  • Handful raw spinach leaves
  • Other veggies, toppings as desired
Directions:
  1. Preheat oven to 450 degrees. 
  2. Cook/heat up cauliflower with a touch of olive oil cooking spray. I used Trader Joe’s frozen cauliflower, cooked in a pan for 4-5 minutes until it was clear in color. I then placed between paper towels and let sit to remove all excess fluid, changing the towels a couple of times. You can also use a dish towel. I measured the one cup dry after fluid absorbed. 
  3. While cauliflower rice is “drying”, combine 1 beaten egg, Parmesan cheese, Italian spice, and garlic. 
  4. Add the cauliflower rice. 
  5. On a parchment paper lined cookie sheet/tray form an 8-9 in the circle with the dough, taking care to not make it too thin or create holes. 
  6. Cook this crust in 450 for 15 minutes.  
  7. Remove from oven and add toppings: sauce, spinach, cheese, etc. 
  8. Place pizza back in the oven on broil until cheese melts/bubbles. Watch close so it doesn’t burn!  Should take a couple of minutes. 
  9. ENJOY!!!!

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Homemade Cauliflower Pizza

  • 1 Cup Cauliflower Rice, cooked
  • 1/2 Cup Grated Parmesan Cheese
  • 1 Pc Egg
  • 1 Tsp Italian Seasoning
  • 1 Tsp Fresh Garlic (or use garlic powder- I use a small sprinkle only.)
  • 1/2 Cup Rao’s Marinara sauce
  • 1/2 Cup Part-skim Shredded Mozzarella Cheese
  • 1 Handful Raw Spinach Leaves
  • Other Veggies, Toppings as desired
  1. Preheat oven to 450 degrees. 

  2. Cook/heat up cauliflower with a touch of olive oil cooking spray. I used Trader Joe’s frozen cauliflower, cooked in a pan for 4-5 minutes until it was clear in color. I then placed between paper towels and let sit to remove all excess fluid, changing the towels a couple of times. You can also use a dish towel. I measured the one cup dry after fluid absorbed. 

  3. While cauliflower rice is “drying”, combine 1 beaten egg, Parmesan cheese, Italian spice, and garlic. 

  4. Add the cauliflower rice.

  5. On a parchment paper lined cookie sheet/tray form an 8-9 in the circle with the dough, taking care to not make it too thin or create holes.

  6. Cook this crust in 450 for 15 minutes.

  7. Remove from oven and add toppings: sauce, spinach, cheese, etc. 

  8. Place pizza back in the oven on broil until cheese melts/bubbles. Watch close so it doesn’t burn!  Should take a couple of minutes.

Roasted Lime Asparagus

Roasted Lime Asparagus

Ingredients:
1 bunch asparagus, with 1-inch, cut off from the end of the stem
1/2 lime
1 Tbsp olive oil
salt and pepper to taste

Place asparagus in a single layer in a roasting tray. Coat with olive oil and squeeze the juice of the lime. Stir for even coating. Sprinkle with a pinch of salt and pepper. Roast for 25 minutes in a pre-heated 400-degree oven.

ROASTED LIME ASPARAGUS

  • 1 Bunch Asparagus, with 1-inch, cut off from the end of the stem
  • 1/2 pc Lime
  • 1 Tbsp Olive oil
  • Salt and Pepper (as per taste)
  1. Place asparagus in a single layer in a roasting tray.

  2. Coat with olive oil and squeeze the juice of the lime.

  3. Stir for even coating.

  4. Sprinkle with a pinch of salt and pepper.

  5. Roast for 25 minutes in a pre-heated 400-degree oven.

Vegetable Turkey Burgers

Vegetable Turkey Burgers

Ingredients:
20 oz or 1.25 pounds lean ground turkey
1.5 cups finely chopped kale
1 cup onion chopped then sauteed in 1 tbsp olive oil on a stove
1.5 cup finely chopped red, yellow, orange peppers
2 Tbsp almond or quinoa flour
2 egg whites
1 clove fresh garlic minced
2 tbsp chopped cilantro
salt and pepper to taste

Mix all ingredients together in large bowl. Form into palm-sized burger patties-about 6-8. Place on cooking pan coated lightly with olive oil or olive oil cooking spray. Cook in the oven pre-heated to 375 degrees. Flip once during cooking time. OR cook on medium-high grill for about 4 minutes each side. (internal temp of 165 degrees)

VEGETABLE TURKEY BURGERS

  • 1.25 Pounds Lean Ground Turkey
  • 1.5 Cups Finely Chopped Kale
  • 1 Cup Onion chopped then sauteed in 1 tbsp olive oil on a stove
  • 1.5 Cup Finely chopped red, yellow, orange peppers
  • 2 Tbsp Almond or Quinoa Flour
  • 2 pcs Egg Whites
  • 1 Clove Fresh Garlic Minced
  • 2 Tbsp Chopped Cilantro
  • Salt and Pepper (as per taste)
  1. Mix all ingredients together in large bowl.

  2. Form into palm-sized burger patties-about 6-8.

  3. Place on cooking pan coated lightly with olive oil or olive oil cooking spray.

  4. Cook in the oven pre-heated to 375 degrees.

  5. Flip once during cooking time OR cook on medium-high grill for about 4 minutes each side. (internal temp of 165 degrees)

Gluten-Free Zucchini Muffins

Gluten-Free Zucchini Muffins

Ingredients:
1/2 cup coconut flour
1/4 cup almond flour
2 tsp cinnamon
1/4 tsp nutmeg
1 tsp baking soda
1/2 tsp salt
4 eggs
1/4 cup maple syrup (or honey or agave)
1 tsp vanilla
2 TBSP coconut oil
1/2 tsp apple cider vinegar
1 banana, mashed
1 cup unpeeled, finely shredded zucchini
1/2 cup chocolate chips (optional, but takes the muffins to a new level of deliciousness!)

Directions:
1. Preheat the oven to 350, fill a standard muffin pan with liners.
2. Combine flours, cinnamon, nutmeg, baking soda and salt in a bowl. In a separate bowl, blend eggs, maple syrup, vanilla, and coconut oil until well combined. Add dry ingredients and pulse to combine.
3. Allow the mixture to sit 3-5 minutes to allow coconut flour to absorb liquids. Add apple cinder vinegar, banana, zucchini and pulse to combine. Add chocolate chips.
4. Scoop the batter into lined muffin pan. Bake for 20 – 25 minutes. Enjoy!!!

GLUTEN-FREE ZUCCHINI MUFFINS

  • 1/2 Cup Coconut Flour
  • 1/4 Cup Almond Flour
  • 2 Tsp Cinnamon
  • 1/4 Tsp Nutmeg
  • 1 Tsp Baking Soda
  • 1/2 Tsp Salt
  • 4 pcs Eggs
  • 1/4 Cup Maple Syrup (or honey or agave)
  • 1 Tsp Vanilla
  • 2 Tbsp Coconut Oil
  • 1/2 Tsp Apple Cider Vinegar
  • 1 pc Mashed Banana
  • 1 Cup Unpeeled, Finely Shredded Zucchini
  • 1/2 Cup Chocolate Chips (optional, but takes the muffins to a new level of deliciousness!)
  1. Preheat the oven to 350, fill a standard muffin pan with liners.

  2. Combine flours, cinnamon, nutmeg, baking soda and salt in a bowl. In a separate bowl, blend eggs, maple syrup, vanilla, and coconut oil until well combined. Add dry ingredients and pulse to combine.

  3. Allow the mixture to sit 3-5 minutes to allow coconut flour to absorb liquids. Add apple cinder vinegar, banana, zucchini and pulse to combine. Add chocolate chips.

  4. Scoop the batter into lined muffin pan. Bake for 20 – 25 minutes. Enjoy!!!

Gluten Free Fruit and Nut Muffins

Gluten Free Fruit and Nut Muffins

These muffins are made from all natural ingredients. With about 250 calories, 6 grams of protein and 4 grams of fiber, they make a great breakfast or filling snack. They are gluten free, dairy free, vegetarian, and very filling and satisfying. Not to mention, they are toddler and husband-approved in my house!

Ingredients:
For the muffins:

¾ cup golden raisins
½ cup dried figs
½ cup dates
1 cup unsweetened almond milk
¼ cup applesauce
¼ cup pomegranate juice
1 teaspoon cinnamon
2 eggs
¼ cup light olive oil
¼ cup maple syrup (or coconut sugar)
1 ½ teaspoons vanilla extract
1½ cups almond flour
½ cup buckwheat flour
2 teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
½ cup chopped walnuts

Tools:
Blender or food processor
Nonstick cooking spray or paper muffin tin liners

Cover the raisins with water and bring to a boil. As soon as the water boils, turn off the heat and let the raisins sit in the water to plump for 10 minutes. Drain and pat dry with a paper towel.

Preheat oven to 400 degrees. Chop up the dates and figs. Set aside.

Use a blender or food processor to blend together the dates, figs, almond milk, applesauce, pomegranate juice, and cinnamon until very smooth. It can take up to 2-3 minutes to blend all ingredients to a smooth consistency, depending on the power of your blender. The end result should be similar to the texture of apple butter or smooth fruit preserves. Set mixture aside.

In a medium mixing bowl, whisk together eggs, light olive oil, maple syrup, and vanilla extract.

In a large mixing bowl, sift together flours, baking powder, baking soda, and salt.

Make a “well” in the middle of the dry ingredients. Pour mixture from the blender into the well, and then add the egg mixture to the bowl. Fold the dry mixture into the wet ingredients until the dry ingredients are just moistened and a lumpy batter forms. Do not overmix — if you do, your muffins will turn out heavy and dense. Don’t worry if you see a few small pockets of unmixed flour, they will dissipate during baking. Fold plumped raisins and chopped walnuts into the muffin batter with a light-handed stir.

Prep your muffin pan by spraying a small amount of nonstick cooking spray into the bottom of each muffin tin (not the sides), or use paper muffin cup liners. Divide batter equally into muffin cups, filling each cup to the top. Use a spoon, small ladle or an ice cream scoop.

Place muffins in the oven and immediately turn heat down to 375 degrees. (That extra heat blast at the beginning of the baking cycle will help to activate the baking powder and soda.) Bake for 23-27 minutes, until the tops of the muffins, are golden brown and a toothpick inserted in the center comes out clean. Let muffins cool for 10 minutes before removing from the tin and cooling on a rack. Do not let the muffins cool completely in the tin; they are quite moist and will stick to the tin if you leave them there too long. Serve warm. ENJOY!!!

GLUTEN FREE FRUIT AND NUT MUFFINS

These muffins are made from all natural ingredients. With about 250 calories, 6 grams of protein and 4 grams of fiber, they make a great breakfast or filling snack. They are gluten free, dairy free, vegetarian, and very filling and satisfying. Not to mention, they are toddler and husband-approved in my house!

  • 3/4 Cup Golden Raisins
  • 1/2 Cup Dried Figs
  • 1/2 Cup Dates
  • 1 Cup Unsweetened Almond Milk
  • 1/4 Cup Applesauce
  • 1/4 Cup Pomegranate Juice
  • 1 Tsp Cinnamon
  • 2 Pcs Eggs
  • 1/4 Cup Light Olive Oil
  • 1/4 Cup Maple Syrup (Or Coconut Sugar)
  • 1 1/2 Tsp Vanilla Extract
  • 1 1/2 Cups Almond Flour
  • 1/2 Cup Buckwheat Flour
  • 2 Tsp Baking Powder
  • 1/2 Tsp Baking Soda
  • 1/4 Tsp Salt
  • 1/2 Cup Chopped Walnuts
  1. Cover the raisins with water and bring to a boil. As soon as the water boils, turn off the heat and let the raisins sit in the water to plump for 10 minutes. Drain and pat dry with a paper towel.

  2. Preheat oven to 400 degrees. Chop up the dates and figs. Set aside.

  3. Use a blender or food processor to blend together the dates, figs, almond milk, applesauce, pomegranate juice, and cinnamon until very smooth. It can take up to 2-3 minutes to blend all ingredients to a smooth consistency, depending on the power of your blender. The end result should be similar to the texture of apple butter or smooth fruit preserves. Set mixture aside.

  4. In a medium mixing bowl, whisk together eggs, light olive oil, maple syrup, and vanilla extract.

  5. In a large mixing bowl, sift together flours, baking powder, baking soda, and salt.

  6. Make a “well” in the middle of the dry ingredients. Pour mixture from the blender into the well, and then add the egg mixture to the bowl. Fold the dry mixture into the wet ingredients until the dry ingredients are just moistened and a lumpy batter forms. Do not overmix — if you do, your muffins will turn out heavy and dense. Don’t worry if you see a few small pockets of unmixed flour, they will dissipate during baking. Fold plumped raisins and chopped walnuts into the muffin batter with a light-handed stir.

  7. Prep your muffin pan by spraying a small amount of nonstick cooking spray into the bottom of each muffin tin (not the sides), or use paper muffin cup liners. Divide batter equally into muffin cups, filling each cup to the top. Use a spoon, small ladle or an ice cream scoop.

  8. Place muffins in the oven and immediately turn heat down to 375 degrees. (That extra heat blast at the beginning of the baking cycle will help to activate the baking powder and soda.) Bake for 23-27 minutes, until the tops of the muffins, are golden brown and a toothpick inserted in the center comes out clean. Let muffins cool for 10 minutes before removing from the tin and cooling on a rack. Do not let the muffins cool completely in the tin; they are quite moist and will stick to the tin if you leave them there too long. Serve warm. ENJOY!!!

Simple Sides: Baked Sweet Potato Fries

Simple Sides: Baked Sweet Potato Fries

Carbs seem to have a bad reputation lately, but there IS such a thing as a good carb: a sweet potato is one of them! The orange-colored flesh of sweet potatoes is packed with health-promoting beta-carotene, which is converted in our bodies to Vitamin A. Vitamin A plays a role in maintaining healthy vision, neurological function and even improves the look of skin (hello glowing, gorgeous face!). The phytonutrients in sweet potatoes also help protect the body against damaging free radicals with their antioxidants and combat excess inflammation. What’s even more amazing is that, unlike the traditional white variety, sweet potatoes can help CONTROL and REGULATE blood sugar levels which = fewer cravings and higher energy levels. Talk about a healthy carb! Don’t forget about those purple sweet potatoes either: the anthocyanins and other phytonutrients in this variety have additional antioxidant, anti-inflammatory, and antibacterial properties.

Because one of the key nutrients in sweet potatoes, Vitamin A, is fat-soluble it is best to incorporate a healthy fat into your cooking method to maximize its absorption. One of my favorite ways to cook sweet potatoes is to slice and then bake them with a healthy dose of coconut oil and cinnamon. The coconut oil serves as the healthy fat, is packed with antioxidants, and is a rich source of MCTs (medium chain triglycerides, which are easily-absorbed fats that may improve digestion, energy, brain function, mood and body fat). Don’t worry this will not make you fat or gain weight, but I recommend using supplements from reportshealthcare.com/ just in case. The cinnamon not only adds GREAT flavor but does double duty with its essential oils providing anti-inflammatory and anti-microbial properties. It also helps to control blood sugar by slowing the rate at which the stomach empties and therefore preventing a sharp spike in blood sugar.

I love to bake these fries and eat them alone as a snack or side dish, or top them with a little bit of yogurt and Supernola (see my shop page to purchase!) for a healthy breakfast that keeps me going all morning. Check out the recipe below!

Coconut, Cinnamon Sweet Potato Fries

Ingredients

  • 3 medium sweet potatoes, peeled and cut into French fry, wedge, or round shape
  • 1.5 tablespoons coconut oil
  • 1 tablespoon cinnamon
  • 3/4 teaspoon kosher salt

Directions

  • Preheat oven to 400 degrees.
  • Melt coconut oil over low heat in small saucepan.
  • In a large bowl, toss the potatoes, melted oil, salt and cinnamon.
  • Evenly spread the potatoes on a parchment lined baking sheet and bake for 30-40 minutes tossing or flipping occasionally.
  • Remove from the oven and serve.

ENJOY!!!!

BAKED SWEET POTATO FRIES

  • 3 Medium Sweet Potatoes, Peeled And Cut Into French Fry, Wedge, Or Round Shape
  • 1.5 Tbsp Coconut Oil
  • 1 Tbsp Cinnamon
  • 3/4 Tsp Kosher Salt
  1. Preheat oven to 400 degrees.

  2. Melt coconut oil over low heat in small saucepan.

  3. In a large bowl, toss the potatoes, melted oil, salt and cinnamon.

  4. Evenly spread the potatoes on a parchment lined baking sheet and bake for 30-40 minutes tossing or flipping occasionally.

  5. Remove from the oven and serve.

Chocolate Fondue

Chocolate Fondue

Does anybody else feel like this coooold March on the East Coast keeps dragging?  Well, it is still National Nutrition Month, so we might as well keep working on our summer bodies while we wait for the weather to warm up. Speaking of warm, I have another healthy, guilt-free substitute to feed cravings for CHOCOLATE.  This time, it’s a recipe for dessert!

Whether you are craving a bit of a treat after a savory meal OR you are entertaining for a dinner party, this dish will be a hit……hot chocolate fondue!   That melty, sweet, rich, and even a bit savory sensation will have you licking your bowls and fingers.  Not only is it guilt-free, it has many health benefits too!  (See below.)

I started with Barely Bread’s 100% Grain-Free Cinnamon Raisin Bagel.  I simply sliced, lightly toasted, and diced the bread.  (I used some berries for dipping as well to add flavor, antioxidants, and color.) Then I heated up the chocolate mixture over the stove.  And, that’s it-almost too easy:  A satisfying chocolate, health-conscious desert that is higher in protein, good fat and fiber than most traditional dishes, and has many more nutrition benefits than the original version.

Here some the health benefits of this recipe’s ingredients:

Barely Bread: Not only is it gluten-free, grain-free, paleo and have an amazing flavor, the higher protein and good fat content help you feel fuller longer than regular white bread.  It is also lighter and easier to digest than many traditional loaves or bagels.
Dark Chocolate:  Dark chocolate is a good source of soluble fiber, iron, magnesium, copper, manganese, and also contains potassium, phosphorus, zinc, and selenium.  It contains a variety of strong antioxidants.  It may improve blood flow and lower blood pressure.  It also can decrease bad cholesterol, increase good cholesterol and decrease overall cardiovascular disease risk.  Studies also show that it can improve blood flow to and hydration of the skin and protect against sun damage.  By increasing blood flow to the brain, it may improve cognitive function.  And let’s not forget how GREAT chocolate tastes!
Coconut Sugar: This sweetener is made by boiling and dehydrating the sap from the flowers of coconut trees.  It is all natural (with nothing artificial added), is NOT chemically altered, and earth friendly.  Coconut trees require small amounts of fuel and water and can produce this sugar for over 20 years (while sugar cane production requires a lot of fuel).  Although it does contain the same number of calories and carbohydrates as regular sugar, it has more nutrition benefits.  First, it is not as refined and altered as white sugar.  Second (unlike white sugar), it has small amounts of vitamin C, inositol (B vitamin), calcium, magnesium, potassium, phosphorus, copper, iron, zinc, as well as phytonutrients and antioxidants.  Coconut sugar also has a lower glycemic index than cane sugar, meaning it will cause less spikes in blood sugar.  It contains inulin, a prebiotic fiber beneficial to gut health.  It also has a lower fructose content than other sweeteners, such as agave and high fructose corn syrup.  (Fructose is the sugar that naturally occurs in fruit.  However, since it can turn to fat quickly, overconsumption in other foods is not recommended.) 

Coconut sugar also has a lower glycemic index than cane sugar, meaning it will cause less spikes in blood sugar.  It contains inulin, a prebiotic fiber beneficial to gut health.  It also has a lower fructose content than other sweeteners, such as agave and high fructose corn syrup.  (Fructose is the sugar that naturally occurs in fruit.  However, since it can turn to fat quickly, overconsumption in other foods is not recommended.) 

Coconut Oil:  This healthy fat improves digestion and metabolism.  The type of fat it contains is called medium chain triglycerides (MCTs).  Studies have shown these MCTs can burn calories quicker than other sources of fat, thus ultimately leading to weight loss over the long term.  They also keep you fuller longer and can reduce appetite and calorie intake, as well as decrease abdominal fat.  Coconut oil is also has antibacterial properties, is high in antioxidants, and Vitamin E, and is great for skin and hair. 
Chocolate Fondue
Ingredients:

  • 5 ounces (1 bar) of dark chocolate (I have used Eating Evolved, Hu Kitchen, and Juice Press. All are more than 70% cacao and sweetened with coconut sugar.)
  • 1 Tbsp coconut oil
  • 1/2 tsp vanilla extract
  • 1/4-1/2 tsp salt (if desired OR you can use already salted chocolate)
Directions:

  1. Place coconut oil in a saucepan on VERY low heat and allow it to melt.
  2. Break apart chocolate bar and begin to stir continuously.
  3. Add vanilla and salt (if desired).
  4. Remove from heat immediately after all is melted and transfer to a glass or ceramic bowl.
  5. Using toothpicks (or traditional fondue sticks, or just a fork), dip Barely Bread chunks and fruit in chocolate as desired!****This warm chocolate would also taste great drizzled over pancakes, oatmeal, yogurt, a smoothie, nut butter and toast, or anywhere else you would like to use chocolate.  ENJOY!!

CHOCOLATE FONDUE

  • 5 Ounces Dark Chocolate (I Have Used Eating Evolved, Hu Kitchen, And Juice Press. All Are More Than 70% Cacao And Sweetened With Coconut Sugar.)
  • 1 Tbsp Coconut Oil
  • 1/2 Tsp Vanilla Extract
  • 1/4 – 1/2 Tsp Salt (If Desired Or You Can Use Already Salted Chocolate)
  1. Place coconut oil in a saucepan on VERY low heat and allow it to melt.

  2. Break apart chocolate bar and begin to stir continuously.

  3. Add vanilla and salt (if desired).

  4. Remove from heat immediately after all is melted and transfer to a glass or ceramic bowl.

  5. Using toothpicks (or traditional fondue sticks, or just a fork), dip Barely Bread chunks and fruit in chocolate as desired!

This warm chocolate would also taste great drizzled over pancakes, oatmeal, yogurt, a smoothie, nut butter and toast, or anywhere else you would like to use chocolate.

Superfoods for Heart Health

Superfoods for Heart Health

Since February is American Heart Month, I wanted to share with you some amazing heart-healthy foods. Each of these ingredients is great on its own, BUT they are all found together in one of my favorite new products: Supernola, which is a new superfood granola. Check out these ingredients and some Supernola recipes below!

Chia Seeds: Full of antioxidants, these small seeds provide more omega-3 fatty acids than any other plant, packing more protein, fiber, calcium, magnesium, phosphorus, and manganese than all other foods. They also help to regulate insulin levels, and provide a feeling fullness. 

Flax Seeds: These brown seeds contain a significant amount of fiber, as well as omega-3 fatty acids.  Due to their lignan content, they are a great anti-inflammatory food, and may help lower cholesterol levels. Be sure to grind flax seeds so your body can easily digest and absorb their nutrients!

Organic Extra Virgin Coconut Oil:  This superfood oil is not only known to promote healthy cholesterol levels, help boost the immune system through anti-microbial lauric acid, and boost energy, but it is easily digestible and may help your body burn fat. Be sure to get unrefined, cold-pressed organic coconut oil, and not the refined or ‘high heat’ versions.

Natural Almonds: These delicious and nutritious nuts are higher in vitamin E, manganese and protein than other nuts.  Adding almonds to your diet has been proven to lower your LDL cholesterol, or bad cholesterol, which is involved in creating plaques in your coronary arteries that can cause heart attacks.

Ceylon Cinnamon:  Ceylon cinnamon is amazingly healthy, as it has been found to have anti-microbial, anti-fungal, anti-bacterial, and anti-inflammatory properties.  It may also improve digestion, lower blood sugar levels, improve the body’s ability to respond to insulin, lower cholesterol and boost memory.

Walnuts: Alpha-linoleic acid in walnuts acts as an anti-inflammatory agent. It has actually been shown to help reduce plaque buildup in coronary arteries, so these nuts help to keep your arteries clear. They are also known to improve brain function.

Easy Chia Pudding: Serves 1

  • 1 tablespoon chia seeds
  • 1/3 cup almond or coconut milk (or other milk of choice)
  • ¼ teaspoon vanilla extract for flavor
  • Top with Supernola (flavor of choice)
  • Optional: Sprinkle with cinnamon, nutmeg, ginger

In a jar, mix chia seeds, milk, and vanilla well. Let sit overnight, shaking at least twice. Layer with Supernola, spices, and top with antioxidant-rich berries!

Energizing Breakfast Parfait: Serves 1

  • ½ cup yogurt – Greek or coconut yogurt (or yogurt of choice)
  • ¼ cup Supernola (flavor of choice)
  • Top with seasonal fruits or berries and shredded coconut

Layer ingredients and enjoy!

Grain and Dairy Free ‘Cereal’ Bowl: Serves 1

  • ½ cup almond or coconut milk (or milk of choice)
  • ½ cup Supernola (flavor of choice)
  • Optional: Seasonal fruits or berries

Don’t worry, it won’t get soggy! Get creative and use exotic fruits in season at your local food store or farm!

Trouble with portion control? Supernola comes in pre-measured single serving bags to make your life easier, and your eating balanced!

Click on the link below to order your Supernola now! Use the discount code: ROBINBARRIE to get 20% off!!!!

http://www.eatsupernola.com

Chicken Zucchini Boats

Chicken Zucchini Boats

A few weeks ago, my husband and I went to pick up lunch at a market we like in Westchester. I was getting my usual salad, and he decided on a zucchini boat, which happened to look delicious. As we sat down to eat, I of course had to taste his dish. Yes, it was pretty tasty, but with its red meat, extra cheese and breadcrumbs, it was not something I would select to eat on a regular basis.  BUT I had a feeling I could make my own healthier version.  So I got to work this past week and came up with this simple recipe which was a hit in my house. Give it a try and let me know what you think!

 
Ingredients:
-3 zucchini, ends removed, sliced lengthwise, and inside seeds scooped out
-1 pound ground chicken meat (you can use lean ground beef or lean turkey, but I prefer chicken)
-1 medium onion, diced
-2 tbsp olive oil or cooking spray (to coat pan and baking tray)
-3/4 cup Rao’s marinara sauce (or other red sauce you like)
-1/4 cup shredded part-skim mozzarella cheese
-1/4 cup grated/shredded Parmesan cheese
-red chili flakes, salt, and pepper to taste (as desired)
 
Directions: 
1.  Sauté chopped onion over medium heat in coated pan (olive oil or cooking spray) until onions appear clear and start to brown. 
2.  Add ground chicken to pan. Continue to stir until meat is mostly cooked.  (It’s preferred that it is more under versus overcooked at this point as it will have time to cook more in the oven.)
3.  Add marinara sauce to chicken and onions. 
4.  Place zucchini boats on an oiled baking tray (olive oil or cooking spray and begging to fill with chicken mixture. 
5.  Preheat oven to 400 degrees and cook boats for 40 minutes.
6.  At 35 minutes remove from oven and add sprinkled cheeses as desired.  Place oven on brooks for the last 2 minutes to melt cheese and brown as desired. 
7.  Remove from oven.  Add spices if desired and enjoy!  Don’t forget to make extra because they may even be better as leftovers the next day!  
Green Egg Salad

Green Egg Salad

I have always been a fan of “salads”: tuna salad, chicken salad, and egg salad. And I will admit that I do enjoy the taste of mayonnaise. Since it is high in cholesterol and saturated fat, I love finding alternative recipes to make healthy, but tasty dishes. With tuna, I often use olive oil, lemon juice, and vegetables. This morning I tried something different with eggs: I used avocado. Since avocado is a fat-like mayonnaise, it has a similar “mouth feel”, so I found it to be very satisfying! Give this a try and let me know what you think.

Ingredients:
-3 boiled egg whites
-1/2 small avocado
-salt and pepper to taste
-a squeeze of lemon juice
-red chili flakes
-4 sliced cherry tomatoes

Directions:
Chop up three egg whites in a bowl. Mash in avocado with a fork. Squeeze in the juice of a sliced lemon wedge. Add salt and pepper to taste, and red chili flakes if desired. Spread on a rice cake, all-grain bread, or place on top of a salad. Top with cherry tomatoes. Feel free to add other chopped vegetables too, such as onion, pepper, celery, or even kale. Enjoy!!!

GREEN EGG SALAD

  • 3 pcs Boiled Egg Whites
  • 1/2 pc Small Avocado
  • Salt And Pepper To Taste
  • Squeeze Of Lemon Juice
  • Red Chili Flakes
  • 4 Pcs Sliced Cherry Tomatoes
  1. Chop up three egg whites in a bowl.

  2. Mash in avocado with a fork.

  3. Squeeze in the juice of a sliced lemon wedge.

  4. Add salt and pepper to taste, and red chili flakes if desired.

  5. Spread on a rice cake, all grain bread, or place on top of a salad. 

  6. Top with cherry tomatoes.

  7. Feel free to add other chopped vegetables too, such as onion, pepper, celery, or even kale.

Chocolate Overnight Oats

Chocolate Overnight Oats

Yes, that’s right: I said CHOCOLATE! This is a great, healthy way to give into one of our most popular cravings. Instead of sitting and eating an entire chocolate bar or indulging in a decadent dessert, I’ve created a recipe so you can healthfully enjoy chocolate for breakfast or a snack. I’ve been experimenting a lot lately with overnight oats. They are so easy to make and transport; they are a filling and balanced meal/snack, and the flavor combinations are endless.

Here are the benefits of this combination:
Oats: high in fiber-a good carb that gives energy and helps you feel full
Vanilla Almond Milk: low in calories and nice flavor-I like the Califia Unsweetened Vanilla (I find at Fairway and Whole Foods) since it has NO carrageenan
Chia Seeds: High in protein, Omega-3s and filling since they expand in liquids and the belly
Almonds: high in fiber, protein and good fat, they help decrease cravings and lead to a flatter stomach
Blueberries: high in antioxidants and fiber, low-calorie and super sweet this time of year
Chocolate: high in antioxidants, is anti-inflammatory to protect heart and brain, and improves skin

Try this below, and feel free to switch out milk, nuts, and/or fruits to make new creations. You will definitely be seeing more overnight oat recipes from me here!

IMG_3589Chocolate Almond Blueberry Overnight Oats

Ingredients:

1/4 cup organic old fashioned dry oats
3/4 cup unsweetened vanilla almond milk
1 tbsp chia seeds
1 tbsp almond butter
2 tbsp sliced almonds
1/4 cup blueberries
2 squares dark chocolate (or equivalent dark sugar free chocolate chips, or 1/8 of a 2 oz bar), preferably 70-80% cacao-my favorite is Hu Kitchen Chocolate


Directions:
Add almond milk to the oats in a bowl, jar or cup. Use a cheese grater to shave the chocolate into the mixture-or crush it up, or just use dark chocolate chips. Add the rest of the ingredients. Mix all together and place in the fridge overnight or at least for three hours. Feel free to save some of the blueberries, almond slices, and chocolate for the top to add fresh flavor and crunch-I did! Enjoy!

This dish has 350 calories, 11 g protein, and 9 grams of fiber.

 

IMG_3194

CHOCOLATE ALMOND BLUEBERRY OVERNIGHT OATS

  • 1/4 Cup Organic Old Fashioned Dry Oats
  • 3/4 Cup Unsweetened Vanilla Almond Milk
  • 1 Tbsp Chia Seeds
  • 1 Tbsp Almond Butter
  • 2 Tbsp Sliced Almonds
  • 1/4 Cup Blueberries
  • 2 Square Dark Chocolate (or equivalent dark <a href="https://www.santabarbarachocolate.com/cacao-chocolate-chips-chocolate-liquor/">sugar free chocolate chips</a>, or 1/8 of a 2 oz bar), preferably 70-80% cacao-my favorite is Hu Kitchen Chocolate
  1. Add almond milk to the oats in a bowl, jar or cup.

  2. Use a cheese grater to shave the chocolate into the mixture-or crush it up, or just use dark chocolate chips.

  3. Add the rest of the ingredients.

  4. Mix all together and place in the fridge overnight or at least for three hours.

  5. Feel free to save some of the blueberries, almond slices, and chocolate for the top to add fresh flavor and crunch

Overnight Oats

Overnight Oats

IMG_9880I have a confession: I have been looking at, admiring recipes for, and even recommending overnight oats to friends and clients for a while now. But it was not until yesterday that I actually made some for myself. There is no particular reason: I eat plenty of hot oatmeal and all the other ingredients on a regular basis. Perhaps it was the warm weather that inspired me this week?! (Although yesterday felt like fall again….)

Anyways, since I had time to do a big, long grocery shop trip this weekend, I made sure I had all of the ingredients and put together my fist trail Saturday night for Sunday morning. Let’s just say it was not a success and I ended up adding more ingredients so it was edible. I will add a disclaimer right here: I am not a chef! I am a Registered Dietitian and Mom who cooks, but I do my best, and I get decent reviews from my family on my recipes!

IMG_5576Last night I was determined to get it right because I know this breakfast/snack has such healthy potential:

  • Oats: high in fiber – a good carb that gives energy and helps you feel full
  • Almond Milk: low in calories and nice flavor
  • Chia Seeds: High in protein, Omega-3s and filling since they expand in liquids and the belly
  • Almonds: high in fiber, protein and good fat, they help decrease cravings and lead to a flatter stomach
  • Bananas: high in potassium, they help restore electrolyte balance and decrease excess fluid in the body
  • Strawberries: high in Vitamin C, which is great for skin and fighting colds. 

I got the recipe right last night and enjoyed a great breakfast today to fuel me through my morning routine.  Give it a try and feel free to switch out milk, nuts, and/or fruits to make new creations. I will definitely be doing that to try out new combinations!

IMG_5789 Banana Strawberry Almond Overnight Oats
Ingredients:
1/2 cup organic old fashioned dry oats
3/4 cup unsweetened almond milk
1/2 tbsp strawberry jelly/preserves (no added sugar)
1 tbsp chia seeds
1/3 banana sliced
5 strawberries chopped
2 tbsp sliced almonds

Directions:
Add all ingredients to a bowl, jar or cup. Mix all together and place in the fridge overnight or at least three hours. Feel free to save some of the banana, strawberries and almond slices to add fresh flavor and crunch-I did! Enjoy!

350 calories, 11 grams of fiber and 12 grams of protein. It’s a great big breakfast to fuel you through the morning.

Banana Strawberry Almond Overnight Oats

  • 1/2 Cup Organic Old Fashioned Dry Oats
  • 3/4 Cup Unsweetened Almond Milk
  • 1/2 Tbsp Strawberry Jelly/Preserves (No added Sugar)
  • 1 Tbsp Chia Seeds
  • 1/3 pc Banana Sliced
  • 5 pcs Chopped Strawberries
  • 2 Tbsp Sliced Almonds
  1. Add all ingredients to a bowl, jar or cup. 

  2. Mix all together and place in the fridge overnight or at least three hours.

  3. Feel free to save some of the banana, strawberries and almond slices to add fresh flavor and crunch

350 calories, 11 grams of fiber and 12 grams of protein. It’s a great big breakfast to fuel you through the morning.

Turkey Tacos/Salad

Turkey Tacos/Salad

This is a great low-fat alternative to red meat, filled with fiber, and fun for older kids to help create their signature dish while selecting their own toppings.  Mom and dad can enjoy a low-carb version by enjoying a taco salad.

Ingredients:  Lean ground turkey meat (97-99%), 1 chopped sweet onion, 5 stalks of celery chopped, 1 6-oz can of tomato paste, chili powder, whole grain or corn tortillas, Pam spray or olive oil

Directions:

  1. Coat pan/skillet with thin layer of olive oil or spray with Pam.
  2. In large pan or skillet brown one chopped Vidalia (sweet) onion.
  3. Add 5 chopped stalks of celery and cook to desired texture.
  4. Add 97-99 percent lean ground turkey meat (or similar percentage), cooking and stirring until cooked thoroughly and browned.
  5. Add one small can of tomato paste, more or less as desired.
  6. Add 1-2 Tbsp of chili powder to taste.
  7. The longer this mixture is simmered, the richer the flavor.  Add water if/when needed.
  8. Shells:  Try Ezekial frozen wheat or corn tortillas; heat in pan.  Otherwise select a different brand that has all natural ingredients, no sugar, and is low in fat.
  9. Add 1/2 cup turkey mixture, salsa, chopped tomatoes, and sprinkle of reduced-fat cheese.
  10. Roll up taco and enjoy! OR try turkey mixture on top of a salad.

****For kids under 12 months, skip the tomato paste and salsa.  Go easy on, or skip the spices.  Or just add a sprinkle of seasoning (garlic, pepper, etc).  Take turkey/celery/onion mixture out of the pan and move to food processor or blender.  Add full fat cheese for kids under two years old and beans as long as baby has tried them before.  You can serve with small broken up pieces of tortilla or crackers.

TURKEY TACOS/SALAD

  • Lean ground turkey meat (97-99%)<br /><br />
  • 1 pc Chopped Sweet Onion
  • 5 Stalks Celery Chopped
  • 16 Ounces Can of Tomato Paste
  • Chili Powder
  • Whole Grain or Corn Tortillas
  • Pam spray or Olive Oil
  1. Coat pan/skillet with thin layer of olive oil or spray with Pam.

  2. In large pan or skillet brown one chopped Vidalia (sweet) onion.

  3. Add 5 chopped stalks of celery and cook to desired texture.

  4. Add 97-99 percent lean ground turkey meat (or similar percentage), cooking and stirring until cooked thoroughly and browned.

  5. Add one small can of tomato paste, more or less as desired.

  6. Add 1-2 Tbsp of chili powder to taste.

  7. The longer this mixture is simmered, the richer the flavor.  Add water if/when needed.

  8. Shells:  Try Ezekial frozen wheat or corn tortillas; heat in pan.  Otherwise select a different brand that has all natural ingredients, no sugar, and is low in fat.

  9. Add 1/2 cup turkey mixture, salsa, chopped tomatoes, and sprinkle of reduced-fat cheese.

  10. Roll up taco and enjoy! OR try turkey mixture on top of a salad.

For kids under 12 months, skip the tomato paste and salsa.  Go easy on, or skip the spices.  Or just add a sprinkle of seasoning (garlic, pepper, etc).  Take turkey/celery/onion mixture out of the pan and move to food processor or blender.  Add full fat cheese for kids under two years old and beans as long as baby has tried them before.  You can serve with small broken up pieces of tortilla or crackers.

Lamb Stew

Lamb Stew

Lean red meat is a healthy option when enjoyed in moderation.  Plus this hearty meal provides some welcoming warmth on a cold winter’s day.  Lamb can be one of baby’s first foods as it is easily digested when pureed.

Ingredients: 1.25 pounds of lean cubed lamb meat (choose kebob instead of stew meat for a leaner product); 1 large sweet onion chopped, 10 stalks of celery chopped, ½ pound (1/2 package) baby carrots, 1 large red pepper diced, olive oil, 6 small or 3 large russet potatoes peeled and chopped into cubes, 1 6-oz can tomato paste, garlic powder, paprika, black pepper, dill, 1 bay leaf.

Directions:

  1.  Place lamb cubes and onion into large pot.  Add 1 tsp garlic, 1 tsp paprika, bay leaf.  Fill with water until lamb and onion are fully covered.  Bring to a boil, then simmer on low-medium heat for 1-1.5 hours to ensure meat is very tender.  Remove bay leaf after this time.
  2. Place potatoes, celery carrot, and pepper on a cooking tray.  Drizzle with 2 Tbsp olive oil, 1/2 tsp black pepper, 1/2 tsp dill.  Mix to ensure all ingredients are evenly coated.  Bake in oven for 20-25 minutes at 450 degrees, mixing at least once to ensure even cooking.
  3. Add oven mixture to lamb pot on stove after the 1-1.5 hours.  Stir all ingredients together.  Add 1 can of tomato paste.
  4. Allow all ingredients to continue simmering on stove at low heat. Continue this for one to two hours. Add a bit of water if needed.  The potatoes will burst/break apart and help make this stew thick.
  5. Add additional spice if needed.

****For kids under 12 months of age, do not add tomato paste.  Remove portion of lamb stew prior to adding tomato paste or additional spices.  Blend or puree in food processor for your little one.  Enjoy!

LAMB STEW

  • 1.25 Pounds Lean cubed lamb meat (choose kebab instead of stew meat for a leaner product)
  • 1 pc Large Chopped Sweet Onion
  • 10 Stalks Celery Chopped
  • 1/2 Pound Baby Carrot
  • 1 pc Large Red Pepper Diced
  • Olive Oil
  • 6 Pcs Small Russet Potatoes Peeled and Chopped into Cubes
  • 16 Ounces Can of Tomato Paste
  • Garlic Powder
  • Paprika
  • Black Pepper
  • Dill
  • 1 Leaf Bay Leaf
  1. Place lamb cubes and onion into large pot.  Add 1 tsp garlic, 1 tsp paprika, bay leaf.  Fill with water until lamb and onion are fully covered.  Bring to a boil, then simmer on low-medium heat for 1-1.5 hours to ensure meat is very tender.  Remove bay leaf after this time.

  2. Place potatoes, celery carrot, and pepper on a cooking tray.  Drizzle with 2 Tbsp olive oil, 1/2 tsp black pepper, 1/2 tsp dill.  Mix to ensure all ingredients are evenly coated.  Bake in oven for 20-25 minutes at 450 degrees, mixing at least once to ensure even cooking.

  3. Add oven mixture to lamb pot on stove after the 1-1.5 hours.  Stir all ingredients together.  Add 1 can of tomato paste.

  4. Allow all ingredients to continue simmering on stove at low heat. Continue this for one to two hours. Add a bit of water if needed.  The potatoes will burst/break apart and help make this stew thick.

  5. Add additional spice if needed.

For kids under 12 months of age, do not add tomato paste.  Remove portion of lamb stew prior to adding tomato paste or additional spices.  Blend or puree in food processor for your little one.

Spicy Crusted Salmon

Spicy Crusted Salmon

Salmon is packed with Omega 3 fatty acids that are essential for baby’s brain development.   They offer improved brain function, mood, and heart-healthy for everyone.  Salmon is also very high in Vitamins D and B12.  The panko and spices will cut any “fish” taste that bigger picky eaters may dislike. After cooking, you can use the inside (plain) part for little ones if this is their first taste of salmon. 

Ingredients:  Wild salmon (a 12-16 oz fillet serves 3-4 big people or 6+ little people!), whole wheat panko or whole wheat breadcrumbs (Whole Foods makes a great whole wheat panko), olive oil, Cajun or Blackened Seasoning (or just salt and pepper to taste for those who don’t like spice).  If you can’t find this in a local store, mix together 1.5 Tbsp paprika, 1 Tbsp garlic, 1 tsp black pepper, 1 Tbsp onion, 1 tsp cayenne pepper, 1 tsp salt to create your own spicy season mix.  Store mixture in an airtight container in a cool, dry place.

Directions:

  1.  Place ½ cup panko or breadcrumbs in a shallow bowl or dish.  Add one teaspoon of Cajun seasoning to bowl and mix evenly.  Use more or less to your taste.
  2. Coat salmon lightly with 1 tablespoon olive oil.
  3. Dip flesh of salmon into panko and spice mixture.  Place skin-side down on baking tray/pan that is non-stick, or coated with cooking spray or olive oil.
  4. Place in preheated oven at 450 degrees.  Cook for 12-18 minutes as desired.  Cook longer when serving to small children who should have well-cooked foods.

SPICY CRUSTED SALMON

  • 16 Ounces Wild salmon<br /><br />
  • Whole Wheat Panko or Whole Wheat Breadcrumbs (Whole Foods makes a great whole wheat panko)<br /><br /><br /><br />
  • Olive Oil
  • Cajun or Blackened Seasoning (or just salt and pepper to taste for those who don’t like spice).  If you can’t find this in a local store, mix together 1.5 Tbsp paprika, 1 Tbsp garlic, 1 tsp black pepper, 1 Tbsp onion, 1 tsp cayenne pepper, 1 tsp salt to create your own spicy season mix.  Store mixture in an airtight container in a cool, dry place.<br /><br />
  1. Place ½ cup panko or breadcrumbs in a shallow bowl or dish.  Add one teaspoon of Cajun seasoning to bowl and mix evenly.  Use more or less to your taste.

  2. Coat salmon lightly with 1 tablespoon olive oil.

  3. Dip flesh of salmon into panko and spice mixture.  Place skin-side down on baking tray/pan that is non-stick, or coated with cooking spray or olive oil.

  4. Place in preheated oven at 450 degrees.  Cook for 12-18 minutes as desired.  Cook longer when serving to small children who should have well-cooked foods.

Lower-Calorie Holiday Drink Recipes

Lower-Calorie Holiday Drink Recipes

Wine Spritzer

(Instead of a full glass of wine/champagne, this has half the calories.)

Ingredients:
3 oz white wine (Sauvignon Blanc, Reisling, etc), 1 oz club soda, handful of ice, lemon or orange garnish

Directions:
Pour wine into glass containing ice.  Top off with club soda.  Squeeze a wedge of orange or lemon and add garnish to glass or rim.

 

WINE SPRITZER

  • 3 Ounces White Wine (Sauvignon Blanc, Reisling, etc)<br />
  • 1 Ounce Club Soda<br /><br />
  • Handful Of Ice<br /><br />
  • Lemon Or Orange Garnish<br /><br />
  1. Pour Wine Into Glass Containing Ice.

  2. Top Off With Club Soda. 

  3. Squeeze A Wedge Of Orange Or Lemon And Add Garnish To Glass Or Rim.


 

 

Eggnog

(Instead of the regular, high-calorie, high-fat version, try this one.)

Ingredients:
3.5 cups 1% or fat free milk, ½ cup sweetened condensed fat free milk, 1 Tbsp all-purpose flour, ¼ tsp grated nutmeg, 1/8 tsp salt, 2 large egg yolks, ¼ cup bourbon, 2 Tbsp brandy, 1 tsp vanilla extract, extra nutmeg to garnish

Directions: 

  1. Combine first 5 ingredients in a saucepan and boil over medium heat on stove, stirring with whisk.    Place egg yolks in a bowl and whisk 1/3 of hot mixture into egg yolks.  Add everything back to saucepan, stir with whisk and continue to cook on medium heat for 1 minute or until thickened.  Pour into pitcher and stir in brandy, bourbon, and vanilla.
  2. Cover pitcher surface with wax paper and refrigerate for at least 4 hours or overnight. Garnish with added nutmeg when serving.

This makes 8 ½ cup servings, each at 147 calories and 2.3 g fat.

 

EGGNOG

  • 3.5 Cups 1% Or Fat Free Milk<br /><br />
  • 1/2 Cup Sweetened Condensed Fat Free Milk<br /><br />
  • 1 Tbsp All-Purpose Flour<br /><br />
  • 1/4 Tsp Grated Nutmeg<br /><br />
  • 1/8 Tsp Salt<br /><br />
  • 2 pcs Large Egg Yolks<br /><br />
  • 1/4 Cup Bourbon<br /><br />
  • 2 Tbsp Brandy<br /><br />
  • 1 Tsp Vanilla Extract<br /><br />
  • Extra Nutmeg To Garnish<br /><br />
  1. Combine First 5 Ingredients In A Saucepan And Boil Over Medium Heat On Stove, Stirring With Whisk.    Place Egg Yolks In A Bowl And Whisk 1/3 Of Hot Mixture Into Egg Yolks.  Add Everything Back To Saucepan, Stir With Whisk And Continue To Cook On Medium Heat For 1 Minute Or Until Thickened.  Pour Into Pitcher And Stir In Brandy, Bourbon, And Vanilla.

  2. Cover Pitcher Surface With Wax Paper And Refrigerate For At Least 4 Hours Or Overnight. Garnish With Added Nutmeg When Serving.


 

Apple Sangria

(Try this fall fruit version instead of the usual sugary one.)

Ingredients:
3 cinnamon stick with extra for garnish, 2 chopped honeycrisp apples, 1 orange sliced thin, 1 bottle red wine (light bodied Spanish works well), 1.75 cups apple cider, ½ cup brandy, ¼ cup orange juice (or juice from 2 medium oranges), juice from one lemon, club soda

Directions:

  1. Place cinnamon sticks, apples and orange slices into a pitcher.  Add wine, cider, brandy, orange and lemon juice.  Refrigerate for 6-24 hours.
  2. Pour into glasses with fruit, and add extra cinnamon stick to garnish as desired.
  3. Add club soda to taste right before serving. The more club soda vs. mixture, the less calories!

APPLE SANGRIA

  • 3 Stick Cinnamon Stick With Extra For Garnish<br /><br />
  • 2 Pcs Chopped Honeycrisp Apples<br /><br />
  • 1 PC Orange Sliced Thin<br /><br />
  • 1 Bottle Red Wine (Light Bodied Spanish Works Well)<br /><br />
  • 1.75 Cups Apple Cider<br /><br />
  • 1/2 Cup Brandy<br /><br />
  • 1/4 Cup Orange Juice (Or Juice From 2 Medium Oranges)<br /><br />
  • Juice From One Lemon<br /><br />
  • Club Soda<br /><br />
  1. Place Cinnamon Sticks, Apples And Orange Slices Into A Pitcher.  Add Wine, Cider, Brandy, Orange And Lemon Juice.  Refrigerate For 6-24 Hours.

  2. Pour Into Glasses With Fruit, And Add Extra Cinnamon Stick To Garnish As Desired.

  3. Add Club Soda To Taste Right Before Serving. The More Club Soda Vs. Mixture, The Less Calories!

Vegetable Macaroni and Cheese

Vegetable Macaroni and Cheese

This white/yellow dish will appeal to those picky eaters who don’t love their vegetables! It is a high-fiber, lower-fat version of the always-favored mac and cheese.  Serve with a salad or green vegetable to balance out the meal.

Ingredients1 cup uncooked whole wheat or rice pasta (over-cooked for the little ones; diced penne, rigatoni or elbows work well for finger foods), 1 cup fresh cauliflower finely chopped and steamed, 1 cup yellow squash (or acorn or butternut squash) cubed and steamed, 1 yellow pepper diced and steamed, 1 cup mild shredded cheddar cheese, ¼ cup parmesan cheese, 1 Tbsp olive oil

Directions:

  1. Cook pasta as per package directions.  I love using the brown rice shells.
  2. Steam all vegetables.  Make all items softer (steamed for longer periods of time) if you are cooking for younger infants.  Adult portions can be removed first and put aside.
  3. Add all ingredients to a nonstick, cooking-sprayed or olive oiled baking dish.
  4. Bake uncovered in a pre-heated 350 degree oven for about 15 minutes, or until cheese melts and/or bubbles and browns a bit.
  5. Add a small extra layer of cheese and a sprinkle of bread crumbs for a rich finish, if desired.  Broil in oven for additional 10 minutes until top browns.

VEGETABLE MACARONI AND CHEESE

  • 1 Cup Uncooked Whole Wheat Or Rice Pasta (Over-Cooked For The Little Ones; Diced Penne, Rigatoni Or Elbows Work Well For Finger Foods)<br /><br />
  • 1 Cup Fresh Cauliflower Finely Chopped And Steamed<br /><br />
  • 1 Cup Yellow Squash (Or Acorn Or Butternut Squash) Cubed And Steamed<br /><br />
  • 1 Pc Yellow Pepper Diced And Steamed<br /><br />
  • 1 Cup Mild Shredded Cheddar Cheese<br /><br />
  • 1/4 Cup Parmesan Cheese<br /><br />
  • 1 Tbsp Olive Oil<br /><br />
  1. Cook Pasta As Per Package Directions.  I Love Using The Brown Rice Shells.

  2. Steam All Vegetables.  Make All Items Softer (Steamed For Longer Periods Of Time) If You Are Cooking For Younger Infants.  Adult Portions Can Be Removed First And Put Aside.

  3. Add All Ingredients To A Nonstick, Cooking-Sprayed Or Olive Oiled Baking Dish.

  4. Bake Uncovered In A Pre-Heated 350 Degree Oven For About 15 Minutes, Or Until Cheese Melts And/Or Bubbles And Browns A Bit.

  5. Add A Small Extra Layer Of Cheese And A Sprinkle Of Bread Crumbs For A Rich Finish, If Desired.  Broil In Oven For Additional 10 Minutes Until Top Browns.

Peach Sauce

Peach Sauce

Have you ever wondered why those trendy baby food diets are so alluring?  If you have ever made or tasted fresh, delicious foods like this one, you will see why!  This is a fun alternative to typical apple sauce, and is amazing when the fruit is in season.  Using frozen fruit is an option.  You can also substitute other fruits: plums, nectarines, and mangos all work well too.

Ingredients:  Fresh peaches (or other fruit), plain Greek yogurt, cinnamon, nutmeg

Directions:

  1.  Peel peaches (or other fruit), dice into pieces, and place in a pot on the stove.
  2. Add enough water to cover fruit.
  3. Boil until tender.
  4. You may want to cool in the fridge before pureeing, or keep warm.
  5. Enjoy your plain peach sauce OR add a dollop of plain Greek yogurt (0% for you, full fat for your little one under age 2) and sprinkle with cinnamon and nutmeg.
  6. Serve warm if desired.

PEACH SAUCE

  • Fresh Peaches (Or Other Fruit)<br /><br />
  • Plain Greek Yogurt<br /><br />
  • Cinnamon<br /><br />
  • Nutmeg<br /><br />
  1. Peel Peaches (Or Other Fruit), Dice Into Pieces, And Place In A Pot On The Stove.

  2. Add Enough Water To Cover Fruit.

  3. Boil Until Tender.

  4. You May Want To Cool In The Fridge Before Pureeing, Or Keep Warm.

  5. Enjoy Your Plain Peach Sauce OR Add A Dollop Of Plain Greek Yogurt (0% For You, Full Fat For Your Little One Under Age 2) And Sprinkle With Cinnamon And Nutmeg.

  6. Serve Warm If Desired.

Fall/Winter Foods for Healthy Skin

Many factors are involved in decreased skin quality and aging. Hormone imbalance, inflammation, infections, and free radicals (oxidative stress) are internal mechanisms that can exacerbate skin deterioration and aging. To take good care of your skin you can use the best collagen supplements. Foods can help us improve skin quality. It is extremely important to start from the inside out. If our skin does not have all necessary fuel (vitamins and minerals), it cannot be in top shape. Ingesting and digesting these nutrients ensure they get into our blood stream and get delivered to our skin. By the way, for those of you who wish to own a skin care business product, private label skin care can help you. Just fill out the forms on their website to get started.

Fall/Winter Foods for Healthy Skin

PUMPKIN is high in alpha and beta-carotene, which can decrease UV-induced damage, inflammation, and oxidative stress. It is important to say that consuming natural food is way better than consuming artificial stuff or even drugs, stay out of drugs to avoid drug addiction, visit this article http://fherehab.com/news/key-neuron-in-opiate-addiction-and-narcolepsy/ to learn more about. Risk of drug use increases greatly during times of transition. For an adult, a divorce or loss of a job may increase the risk of drug use. In contemporary society, Ibogaine is used as a powerful healing treatment for addiction. Read the history of iboga here experienceibogaine.com to learn more. For a teenager, risky times include moving, family divorce, or changing schools.35 When children advance from elementary through middle school, they face new and challenging social, family, and academic situations, if you are not careful you may have to look up to the How to Show your Child Support Through Addiction Recovery pt 3 article. Often during this period, children are exposed to substances such as cigarettes and alcohol for the first time. When they enter high school, teens may encounter greater availability of drugs, drug use by older teens, and social activities where drugs are used.

PUMPKIN SEEDS are a good source of zinc, which can help protect against oxidative stress and improve acne. It is used in skin building and repair. It also improves immunity. They are also a source of protein, which is required for tissue, or skin, building and repair. Find out The Guys Shaving Club, the best shaving care.

CRANBERRIES are a great source of Vitamin C, Vitamin A, and Vitamin E, and selenium. Selenium helps protect skin against sun damage and improves skin quality and elasticity. Furthermore, you can also achieve a healthy looking skin if you consider the facial treatments of Andres Bustillo, a board certified fellowship trained facial plastic and reconstructive surgeon. Cranberries are great at fighting acne, since selenium, combined with Vitamins A and E, is a great anti-acne nutrient combination before you go to rhinoplasty specialist in Washington DC.

BRUSSELS SPOUTS are great sources of Vitamins C and K. Vitamin K helps promote healthy blood and circulation to the skin. It helps heal skin discoloration, improves healing and appearance of scars, fights against skin imperfections and spider veins in the face.

Try this healthy recipe:

Lime Roasted Brussels Sprouts with Pumpkin Seeds
(makes 4 side dish servings)

  • 2 tablespoons olive oil or olive oil cooking spray
  • 16 ounces Brussels sprouts, halved
  • ¼ teaspoon salt
  • ¼ teaspoon pepperhar
  • 4 tablespoons dried, no sugar added cranberries
  • 4 tablespoons roasted, shelled pumpkin seeds
  • 2 tablespoons lime juice

Preheat oven to 400°F. Coat a 9×13″ baking dish with olive oil or cooking spray. Add Brussels sprouts in a single layer, mixed with dried cranberries. Mist lightly with spray or oil, and sprinkle with salt and pepper. Bake 20-25 minutes. Remove from oven, and mix in lime juice. Sprinkle evenly with pumpkin seeds. Return to oven for 5 minutes, remove, then serve! When you want to take the best care for your skin, go to Waldman Schantz Plastic Surgery Center.

Lime Roasted Brussels Sprouts with Pumpkin Seeds

  • 2 Tbsp Olive Oil Or Olive Oil Cooking Spray<br /><br />
  • 16 Ounces Brussels Sprouts, Halved<br /><br />
  • 1/4 Tsp Salt<br /><br />
  • 1/4 Tsp Pepperhar<br /><br />
  • 4 Tbsp Dried, No Sugar Added Cranberries<br /><br />
  • 4 Tbsp Roasted, Shelled Pumpkin Seeds<br /><br />
  • 2 Tbsp Lime Juice<br /><br />
  1. Preheat Oven To 400°F.

  2. Coat A 9×13″ Baking Dish With Olive Oil Or Cooking Spray. 

  3. Add Brussels Sprouts In A Single Layer, Mixed With Dried Cranberries.

  4. Mist Lightly With Spray Or Oil, And Sprinkle With Salt And Pepper.

  5. Bake 20-25 Minutes. Remove From Oven, And Mix In Lime Juice.

  6. Sprinkle Evenly With Pumpkin Seeds. Return To Oven For 5 Minutes

  7. Remove, Then Serve!

When You Want To Take The Best Care For Your Skin, Go To Waldman Schantz Plastic Surgery Center.

Herbed Chicken and Rice

Herbed Chicken and Rice

This is just good old chicken and vegetables.  The marinating and slow-cooking are the secrets to full tender flavor.

Ingredients:  1 pound raw chicken breast, 1 sweet onion-chopped, 1/2 bag baby carrots and/or 2 chopped yellow or orange peppers, 10 stalks of celery-chopped, olive oil, dill, poultry seasoning, garlic powder, brown rice (or wild or basmati)

Directions:

  1. Prepare rice as per package directions.  Set aside
  2. Add 1 Tbsp olive oil to deep cooking/fry pan.
  3. Add onion and cook on medium heat, stirring often until onions brown.
  4. Add celery and continue to stir until celery begins to look a bit clear.
  5. Add carrots.
  6. Cut chicken into small chunks.  Add to bowl with 2 Tbsp olive oil, 1 tsp poultry seasoning, ½ tsp garlic, 1 tsp dill.  Mix so chicken is thoroughly coated with spices.  Add more or less spices to your taste.
  7. If time permits, place the chicken-herb mixture in a plastic Ziploc or bowl and refrigerate from an hour to overnight.  This marinating enhances flavor!
  8. Add chicken to pan with 1 cup of water.
  9. Simmer mixture for an hour or more adding water if needed as it boils off.
  10. The longer the chicken cooks, the more tender it becomes.  It can be easily broken into pieces which is great for the young ones.
  11. Add portion to blender or food processor to puree.  The rice can be added or served separate.
  12. Use the puree for babies or serve like a chicken salad or pate on bread or crackers.
  13. Serve cooked chicken with or over rice for a hearty meal.

]

HERBED CHICKEN AND RICE

  • 1 Pound Raw Chicken Breast<br /><br />
  • 1 Pc Sweet Onion-Chopped<br /><br />
  • 1/2 Bag Baby Carrots AND<br /><br /> (And/Or 2 Chopped Yellow Or Orange Peppers<br /><br />)
  • 10 Stalks Celery-Chopped<br /><br /><br /><br />
  • Olive Oil<br /><br />
  • Dill<br /><br />
  • Poultry Seasoning<br /><br />
  • Garlic Powder<br /><br />
  • Brown Rice (Or Wild Or Basmati)<br /><br />
  1. Prepare Rice As Per Package Directions.  Set Aside

  2. Add 1 Tbsp Olive Oil To Deep Cooking/Fry Pan.

  3. Add Onion And Cook On Medium Heat, Stirring Often Until Onions Brown.

  4. Add Celery And Continue To Stir Until Celery Begins To Look A Bit Clear.

  5. Add Carrots.

  6. Cut Chicken Into Small Chunks.  Add To Bowl With 2 Tbsp Olive Oil, 1 Tsp Poultry Seasoning, ½ Tsp Garlic, 1 Tsp Dill.  Mix So Chicken Is Thoroughly Coated With Spices.  Add More Or Less Spices To Your Taste.

  7. If Time Permits, Place The Chicken-Herb Mixture In A Plastic Ziploc Or Bowl And Refrigerate From An Hour To Overnight.  This Marinating Enhances Flavor!

  8. Add Chicken To Pan With 1 Cup Of Water.

  9. Simmer Mixture For An Hour Or More Adding Water If Needed As It Boils Off.

  10. The Longer The Chicken Cooks, The More Tender It Becomes.  It Can Be Easily Broken Into Pieces Which Is Great For The Young Ones.

  11. Add Portion To Blender Or Food Processor To Puree.  The Rice Can Be Added Or Served Separate.

  12. Use The Puree For Babies Or Serve Like A Chicken Salad Or Pate On Bread Or Crackers.

  13. Serve Cooked Chicken With Or Over Rice For A Hearty Meal.

Baked Apples

Baked Apples

Perfect for a snack or even with oatmeal and yogurt for breakfast, this sweet treat tastes like the apple pie without the pie.  For those who prefer the crunch, they can enjoy their apple topped with a couple tablespoons of graham cracker crumble or granola.

Ingredients:  apples with core cut out, 2 Tbsp raisins, peaches, apricots or other fruit per apple, 1 tsp cinnamon per apple

Directions:

  1.  De-core apples, but do not cut all the way through to the bottom, just cut enough to fill apple with additional fruit.
  2. Peel apples to be served to babies.
  3. Preheat oven to 350 degrees.
  4. Place apples in shallow baking dish, then sprinkle apple with cinnamon.  Fill baking dish with a thin amount of water at bottom.
  5. Bake for 15 mins or until apples are tender.
  6. Halfway through, remove dish and spoon water/apple juices over top of apples.
  7. Puree apple for infants.  Dice in pieces for an easy, soft, sweet finger food.

BAKED APPLES

  • Apples With Core Cut Out<br /><br />
  • 2 Tbsp Raisins<br /><br />
  • Peaches<br /><br />
  • Apricots Or Other Fruit Per Apple<br /><br />
  • 1 Tsp Cinnamon Per Apple<br /><br />
  1. De-Core Apples, But Do Not Cut All The Way Through To The Bottom, Just Cut Enough To Fill Apple With Additional Fruit.

  2. Peel Apples To Be Served To Babies.

  3. Preheat Oven To 350 Degrees.

  4. Place Apples In Shallow Baking Dish, Then Sprinkle Apple With Cinnamon.  Fill Baking Dish With A Thin Amount Of Water At Bottom.

  5. Bake For 15 Mins Or Until Apples Are Tender.

  6. Halfway Through, Remove Dish And Spoon Water/Apple Juices Over Top Of Apples.

  7. Puree Apple For Infants.  Dice In Pieces For An Easy, Soft, Sweet Finger Food.

Banana Blueberry Smoothie

Banana Blueberry Smoothie

Give your baby yogurt without the added sugar of the store-bought brands.  Or add a straw and some ice to create a frozen protein-packed treat for yourself or your budding athlete.

Ingredients:  Greek or nonfat plain yogurt (Greek yogurt is thicker and higher in protein), fresh or frozen banana, fresh or frozen blueberries, protein powder

Directions:

  1.  Combine 6 oz yogurt with 1 fresh or ¾ cup frozen banana, ¼ cup fresh or frozen blueberries
  2. Add to blender or food processor to puree.
  3. Use full fat yogurt for kids under 2, low-fat or non-fat for older kids and adults
  4. For older kids and parents looking for extra protein, add a scoop of whey or other protein to the shake.

BANANA BLUEBERRY SMOOTHIE

  • Greek or nonfat plain yogurt (Greek yogurt is thicker and higher in protein)<br /><br />
  • fresh or frozen banana<br /><br />
  • protein powder<br /><br /><br /><br />
  1. Combine 6 oz yogurt with 1 fresh or ¾ cup frozen banana, ¼ cup fresh or frozen blueberries

  2. Add to blender or food processor to puree.

  3. Use full fat yogurt for kids under 2, low-fat or non-fat for older kids and adults

  4. For older kids and parents looking for extra protein, add a scoop of whey or other protein to the shake.

Breakfast Potatoes/Potato Scramble

Breakfast Potatoes/Potato Scramble

Make your own “Home Fries”, which are just as delicious, and way more nutritious, than deep fried potatoes.  Plus these have added fiber from the vegetables. Enjoy for breakfast, lunch or dinner!

Ingredients:  1 medium diced white, red, or Yukon gold potato, ½ cup chopped onion, ½ cup chopped red and/or green pepper, eggs, 2 Tbsp olive oil, 1 tsp paprika, pinch pepper to taste, cheese as desired.

Directions:

  1.  Preheat oven to 450 degrees.
  2. Place all ingredients in baking dish and stir to mix ingredients so all are moist with the oil.
  3. Bake for about 40 minutes, or until potatoes are tender to fork and crispy on edges, making sure to stir potatoes every 10 minutes.
  4. Serve as a dinner side dish, or with an egg white omelet for a healthy balanced breakfast.
  5. OR place ¼ – ½ cup of potatoes into a non-stick pan or one coated with cooking spray.  Pour egg yolks or whole eggs (for those over 12 months of age, or just the whites for those who are watching cholesterol) over potatoes and move around skillet with spatula until eggs are fully cooled.
  6. Voila: Egg, potato, and vegetable scramble!
  7. Sprinkle with cheese and/or add other vegetables (broccoli, spinach) as desired.

BREAKFAST POTATOES/POTATO SCRAMBLE

  • 1 Medium Diced White, Red, Or Yukon Gold Potato<br /><br />
  • 1/2 Cup Chopped Onion<br /><br />
  • 1/2 Cup Chopped Red And/Or Green Pepper<br /><br />
  • Eggs<br /><br />
  • 2 Tbsp Olive Oil<br /><br />
  • 1 Tsp Paprika<br /><br />
  • Pinch Pepper To Taste<br /><br />
  • Cheese As Desired<br /><br />
  1. Preheat Oven To 450 Degrees

  2. Place All Ingredients In Baking Dish And Stir To Mix Ingredients So All Are Moist With The Oil.

  3. Bake For About 40 Minutes, Or Until Potatoes Are Tender To Fork And Crispy On Edges, Making Sure To Stir Potatoes Every 10 Minutes.

  4. Serve As A Dinner Side Dish, Or With An Egg White Omelet For A Healthy Balanced Breakfast.

  5. OR Place ¼ – ½ Cup Of Potatoes Into A Non-Stick Pan Or One Coated With Cooking Spray.  Pour Egg Yolks Or Whole Eggs (For Those Over 12 Months Of Age, Or Just The Whites For Those Who Are Watching Cholesterol) Over Potatoes And Move Around Skillet With Spatula Until Eggs Are Fully Cooled.

  6. Voila: Egg, Potato, And Vegetable Scramble!

  7. Sprinkle With Cheese And/Or Add Other Vegetables (Broccoli, Spinach) As Desired.

Massaged Kale and Mango Salad with Grilled Chicken

Massaged Kale and Mango Salad with Grilled Chicken

With Summer in full swing, it’s so nice to enjoy a meal from the grill that includes the amazing sweet fruit of the season.  Add in a couple of superfoods that can help naturally detox against those extra summer cocktails and ice cream, and other bad foods but the cocktails are the best and more with whiskey, If you are serious about whiskey, buy one of these whiskey decanters.

  • Avocado: contains glutathione, a compound that blocks fat absorption and helps in cleansing the liver.   It’s also high in fiber to improve digestion.
  • Kale: binds to bile acids to get rid of them and eliminate from the body, thus lowering cholesterol levels.
  • Lemon: detoxes the liver, aids in digestion (increased saliva with its sight, smell, flavor), and stimulates pancreatic juice for digestion.

Ingredients

  • 1 bunch of kale (black, also called Lacinato, works great): remove stalks, and chop leaves thin
  • 1 lemon, juiced
  • ¼ cup olive oil, with extra for drizzling
  • Himalayan pink salt
  • 2 teaspoons maple syrup
  • Fresh ground black pepper
  • 1 cup mango diced
  • 2 heaping tablespoons roasted pumpkin seeds (pepitas)
  • 2 grilled chicken breasts
  • 1/2 avocado diced

Directions

  • In a large bowl, add kale, half of lemon juice, a drizzle of oil and a little salt. Massage with hands (or add these ingredients to Ziploc bag and massage in a bag) until the kale starts to soften up. This takes about 2 to 3 minutes.  Set aside while you make the dressing. 
  • In a small bowl, whisk remaining lemon juice with maple syrup and a generous amount of freshly ground black pepper (to your taste). Stream in the 1/4 cup of oil while whisking until dressing is well mixed.  Add the dressing to the kale, and toss thoroughly. 
  • Add the mango, pumpkins seeds, chicken breast, and avocado.
  • Toss again, serve, and ENJOY!

Twe eat during this time, so is important to learn to have the right diet, using the Keto diet supplement to complement a healthy diet.his recipe serves 2-3 people depending on your appetite!

MASSAGED KALE AND MANGO SALAD WITH GRILLED CHICKEN

  • 1 Bunch Kale (Black, Also Called Lacinato, Works Great): Remove Stalks, And Chop Leaves Thin<br /><br />
  • 1 pc Lemon Juiced
  • 1/4 Cup Olive Oil, With Extra For Drizzling<br /><br />
  • Himalayan Pink Salt<br /><br />
  • 2 Tsp Maple Syrup<br /><br />
  • Fresh Ground Black Pepper<br /><br />
  • 1 Cup Mango Diced<br /><br />
  • 2 Tbsp Roasted Pumpkin Seeds (Pepitas)<br /><br />
  • 2 pcs Grilled Chicken Breasts<br /><br />
  • 1/2 Cup Avocado Diced<br /><br />
  1. In A Large Bowl, Add Kale, Half Of Lemon Juice, A Drizzle Of Oil And A Little Salt. Massage With Hands (Or Add These Ingredients To Ziploc Bag And Massage In A Bag) Until The Kale Starts To Soften Up. This Takes About 2 To 3 Minutes.  Set Aside While You Make The Dressing. 

  2. In A Small Bowl, Whisk Remaining Lemon Juice With Maple Syrup And A Generous Amount Of Freshly Ground Black Pepper (To Your Taste). Stream In The 1/4 Cup Of Oil While Whisking Until Dressing Is Well Mixed.  Add The Dressing To The Kale, And Toss Thoroughly. 

  3. Add The Mango, Pumpkins Seeds, Chicken Breast, And Avocado.

  4. Toss Again, Serve, And ENJOY!

Healthy Chicken Parmesan

Healthy Chicken Parmesan

Who doesn’t like cheese and tomato sauce?  This is a healthy alternative to the regular version, which is often heavily breaded and fried, made with full fat cheese and served with white pasta, so is great for people trying to keep a healthy weight, although other option they can use is to take supplements from sites as tophealthjournal.com/ that are perfect for this.  Offer this version early in your little one’s life, and they will prefer your version to the original.

Ingredients:  Chicken breasts (boneless, skinhrefless) pounded thin with meat tenderizer.  4-5 egg whites in bowl, 1 cup whole wheat bread crumbs or whole wheat panko, spices as desired (see below), 1 can tomato sauce (choose one without added sugar), olive oil or Pam (or other) cooking spray, part-skim mozzarella and/or grated parmesan cheese, 1 box whole wheat pasta.

Directions:

  1.  Dip thin or pounded chicken breasts in egg whites.
  2. Next dip in organic whole wheat Italian bread crumbs. (Whole Foods has a great one, or you can add garlic, basil, oregano, pepper, etc. as desired to plain whole wheat bread crumbs.)
  3. Place on oven tray or pan sprayed in Pam or lightly coated w/olive oil and cook for 25-40 minutes at around 425 degrees, depending on oven and chicken thickness.
  4. Once chicken is fully cooked (check by cutting open and making sure there is no pink color), top with tomato sauce and sprinkle lightly with part skim mozzarella and/or parmesan cheese.
  5. Change oven to broil and cook until cheese browns/bubbles.
  6. Serve with a side of or on top of whole wheat pasta, and don’t forget to add a green vegetable!

****For kids under 12 months of age, dip chicken in olive oil instead of egg whites, or use egg yolk only.  Skip tomato sauce as well for the little ones.  You can add full fat cheese for kids under age 2.   The chicken can be pureed for younger kids, or chopped into smaller pieces.  For older kids, cut into strips and try sauce on the side for “chicken fingers” and dipping.  For infants, cook the pasta way past the box-recommended directions and cut up into small pieces.  Add olive oil and sprinkled mozzarella and/or parmesan, if desired.  This can be great for a finger food (for example rigatoni cut up into “O’s”) for babies starting around 9 months.  Apples, pears, or other fruits can always be added to puree chicken to add moisture and sweetness for your infants.

HEALTHY CHICKEN PARMESAN

  • Chicken breasts (boneless, skinhrefless) pounded thin with meat tenderizer. <br /><br />
  • 4 – 5 Pcs egg whites in bowl<br /><br />
  • 1 Cup Whole Wheat Breadcrumbs or Whole Wheat Panko<br /><br />
  • Spices as desired<br /><br />
  • 1 Can Tomato Sauce (Choose One Without Added Sugar)<br /><br />
  • Olive Oil Or Pam (Or Other) Cooking Spray<br /><br />
  • Part-Skim Mozzarella And/Or Grated Parmesan Cheese<br /><br />
  • 1 Box Whole Wheat Pasta<br /><br />
  1. Dip Thin Or Pounded Chicken Breasts In Egg Whites.

  2. Next Dip In Organic Whole Wheat Italian Bread Crumbs. (Whole Foods Has A Great One, Or You Can Add Garlic, Basil, Oregano, Pepper, Etc. As Desired To Plain Whole Wheat Bread Crumbs.)

  3. Place On Oven Tray Or Pan Sprayed In Pam Or Lightly Coated W/Olive Oil And Cook For 25-40 Minutes At Around 425 Degrees, Depending On Oven And Chicken Thickness.

  4. Once Chicken Is Fully Cooked (Check By Cutting Open And Making Sure There Is No Pink Color), Top With Tomato Sauce And Sprinkle Lightly With Part Skim Mozzarella And/Or Parmesan Cheese.

  5. Change Oven To Broil And Cook Until Cheese Browns/Bubbles.

  6. Serve With A Side Of Or On Top Of Whole Wheat Pasta, And Don’t Forget To Add A Green Vegetable!

For Kids Under 12 Months Of Age, Dip Chicken In Olive Oil Instead Of Egg Whites, Or Use Egg Yolk Only.  Skip Tomato Sauce As Well For The Little Ones.  You Can Add Full Fat Cheese For Kids Under Age 2.   The Chicken Can Be Pureed For Younger Kids, Or Chopped Into Smaller Pieces.  For Older Kids, Cut Into Strips And Try Sauce On The Side For “Chicken Fingers” And Dipping.  For Infants, Cook The Pasta Way Past The Box-Recommended Directions And Cut Up Into Small Pieces.  Add Olive Oil And Sprinkled Mozzarella And/Or Parmesan, If Desired.  This Can Be Great For A Finger Food (For Example Rigatoni Cut Up Into “O’s”) For Babies Starting Around 9 Months.  Apples, Pears, Or Other Fruits Can Always Be Added To Puree Chicken To Add Moisture And Sweetness For Your Infants.