Friday, April 8, 2016

Dietitian Obsessions & Confessions


Welcome to my new series!  I feel that each month I find new products, recipes, tips, etc. that "will change your life!" If you know me personally you know that the above phrase is something I say quite often but life changes are good right?! Embrace the change!So if you are someone that spends their time wondering...'Hmm what do Dietitians get excited about?' this new series is for you! Sit back and get ready to have you life changed!↞see what I did there?


Hot Cold  Alcoholic ⇹ Luke warm  Caffeinated ⇹ Carbonated ⇹ Fermented 
Doesn't matter what type....I. Love. Beverages.I do enjoy an ice cold glass of water pretty thoroughly but sometimes I am slightly hungry (okay, that's probably all the time) and am feeling like I need a little flavored beverage in my life. Enter obsession #1....Superfood Lattes! My favorite? Give this a try! Heat to desired temperature then pour into blender and blend. This step is technically optional but it gets nice and frothy when it's blended.



It's March and I'm outside in the sunshine with no jacket. Enough said.



This is extra important for all of my vegetarians and vegans out there. This pasta has 25 grams of protein per serving! Also, rejoicing is in order from my diabetics...Only 17 grams of carbohydrate per serving and 12 of those grams are fiber. *Dietitian Tip: Drink lots of water to help that fiber go down (wink face)* Did I mention that a serving is 1/4 of the package. Ingredients: black beans, water. No gross additives! My favorite way to prepare this pasta is to saute lots of veggies in olive oil then toss with cooked pasta, sprinkle with salt and done. 




In sitting down to decide what to confess I realize my 'confessions list' is much much larger than my obsessions list. I'm not sure what that says about me....hmm. At a later date I will be sharing with you (spoiler alert) my love for Indian food. If you know Indian food at all you know a very common ingredient is coconut oil. The other day I was making vegetable curry #yum. I realized that we had no coconut oil in the kitchen cabinet...this is because I started using coconut oil as my body moisturizer and makeup remover so the container was in my bedroom. I promised myself that this was no longer the coconut oil to be used in the kitchen but hey, desperate times call for desperate measures. Needless to say the coconut oil I had been using to smear the mascara off my face and keep my skin velvety smooth was now in the vegetable curry. Now if you are judging me right now just know that only myself and my husband ate the curry. 
Did I tell him? No. 
On a positive note you now know bonus uses for coconut oil so next time you are making curry and you are suffering through dry elbows take a little scoop and enjoy the relief. 



I thought about not confessing this but...I downloaded a Justin Bieber song onto my iPod the other day. I tried to resist it but 'Love Yourself' is just so catchy. I may or not play it daily on my way to work. 
I would say this is the low point of the post so we will end it right here.

Stay tuned for the next edition of 'Dietitian Obsessions & Confessions!'

Sunday, June 28, 2015

Simple Beef and Vegetable Skillet


Most everyone knows that they should eat more veggies, but it seems no one knows how to prepare them or how to add them in throughout the day. This is one of my favorite recipes, it's so simple and it truly tastes like noodle-less spaghetti! Bonus: This recipe uses my favorite vegetable. For those of you that know me, you know I have a love affair with cabbage. It is so versatile, so delicious, and very affordable. This entire recipe cost me less than $7!! Cha-ching!



Dietitian Tip: Instead of storing leftovers in one large container, pre-portion leftovers into separate smaller containers. This makes it that much easier on you during those busy mornings. Enjoy!



Tuesday, March 11, 2014

Sweet and Sour Cabbage-Apple Salad


Many people have the misconception that Registered Dietitians are chefs. They believe that our schooling consists of tall white chef hats and the baking of sugar-free, fat-free, salt-free, calorie-free recipes. I will be the one to tell you, I have had a total of 1 cooking class in my 5 years of schooling. It actually wasn't even a true cooking class, more like a food-science class observing the reactions of ingredients in recipes. This recipe has been adapted from the textbook from that class. It has been a favorite of mine since my sophomore year of college. 



Have I mentioned lately that I LOVE cabbage? Well. I do!
Cabbage is very cheap per pound, stays in the refrigerator for several weeks, and tastes great! I add cabbage to almost everything I make.
 


I also have a love affair with granny smith apples, you will never see another type of apple in my home, I'm very loyal. Granny smith's are the perfect combination of sweet and sour, they also stay firm for quite a while. As much as I love these apples, I refuse to eat one that is even the least bit 'mealy.' Something about that slightly mushy texture gets me every time. The fate of these mealy apples is pictured below. Inevitably they are cooked in some type of dish.



This recipe is perfect for sweet and crunchy cravings. To me, this salad tastes exactly like apple crisp without the added sugars, fat, and calories. Don't believe me? I guess you will have to try it for yourself!







Tuesday, February 11, 2014

Gooey Gluten-free Vegan Protein Cookies


Who doesn't love cookies?
Everyone loves cookies. 
As a Dietitian, people assume that I never eat sweets. On the contrary, I believe dessert is good for the soul but I have a couple of rules for myself and my clients. 

Rule #1: Do not buy pre-packaged and processed cookies. If you want cookies, you get to make them from scratch.   
Rule #2: Always make a very small batch, nobody needs 42 cookies sitting around. 
Rule #3: Do not use inflammatory oils such as canola or vegetable. Instead use a good quality butter or cold-pressed organic coconut oil.
Rule #4: Enjoy them! Savor them slowly and you will be surprised how 1 or 2 cookies is all you need.



I like to gain at least some health benefit from everything I eat, I call it 'eating with a purpose.' These cookies were developed to taste delicious and provide a healthy dose of protein along with healthy fats to fight inflammation. I swapped many 'normal' cookie ingredients for new ones you may have never tried. Here are the benefits of the swaps!



Flaxseed: Vegan replacement for eggs when mixed with water, healthy fats that fight inflammation
Oat 'flour': Gluten free alternative to white flour, gluten causes many underlying problems for a lot of my clients. *Not all oats are gluten free
Protein powder: Added dose of protein especially for all of my vegans out there
Almond flour: Gluten free flour alternative plus those healthy anti-inflammatory fats
Coconut sugar: Lower glycemic index vs cane sugar
Coconut oil: MCT's contained in this oil may increase calorie burn throughout the day. These fats are also great for hormone control and healthy skin.
Enjoy Life chocolate chips: Allergy friendly!




I also wanted a cookie that was allergy-friendly, a cookie that encompasses all family members' health needs; Dad's high protein, mom's low carb, daughter's veganism, and son's gluten intolerance. Everybody wins! 

Protein-packed Chocolate Oatmeal Cookies

Gluten-free. Vegan. Low(er) carbohydrate. High protein.


1 Tbsp ground flaxseed + 3 Tbsp water (sub: 1 egg)
1 cup gluten free oats, divided
1/2 cup Garden of Life Raw/Vegan Vanilla Protein Powder
1/2 cup almond flour
1/4 cup coconut sugar (sub: brown sugar)
1 tsp cornstarch
1 tsp baking soda
1/2 tsp salt
1/3 cup coconut oil, melted
1 tsp vanilla
1/4-1/2 cup Enjoy Life Chocolate chips (sub: mini dark chocolate chips)
1.5 tsp hot water

Preheat oven to 350 degrees Fahrenheit. 
In small bowl combine flaxseed and water, let sit to form gel-like consistency.
Grind 1/2 cup of oats to powder in food processor. Combine ground oats, remaining 1/2 cup oats, protein powder, almond flour, coconut sugar, cornstarch, baking soda, and salt in mixing bowl. Next add flaxseed mixture, coconut oil, and vanilla to mixing bowl. Stir until well combined. Add chocolate chips and hot water, mix well. *The hot water partially melts the chocolate chips to better hold the mixture together. Form into cookie shape and place on greased cookie sheet, these will not spread when baked. Bake for about 8-9 minutes. Yields about 18 cookies.

Friday, February 7, 2014

Vanilla Protein Pancakes-Vegan


Vegan. Vanilla. Coconut. Low carb. Easy. Delicious.

That pretty much sums it up. These little circles of deliciousness are vegan! For those of you that are not vegan, including myself, I will provide substitutions for the ingredients that are not found in most kitchens. For me, along with many of my clients, breakfast tends to be the least diverse meal of the day. I have my certain go-to breakfast foods and I keep them on a tight rotation. Pancakes were never part of this rotation until these beauties came into my life. I have created many pancake recipes, most turning into a complete fail. There have even been a few which my dogs will not even touch. A simple google seach for "healthy pancakes" will produce pages upon pages of recipes all including a slightly rotten banana. I have nothing against bananas but if I am going to have a pancake, the last thing I want to taste is brown banana. 

As Frederick Douglass stated in 1857, "If there is no struggle, there is no progress." Something tells me he wasn't speaking about pancakes but this is exactly how I feel. Many failed attempts were necessary to develop this perfect recipe! Vegan or not...I hope you enjoy!

Vanilla Protein Pancakes

Yield: 10 pancakes (at 2 Tbsp each)


2 Tbsp ground flaxseed with 6 Tbsp water (or substitute 2 egg)

1/4 cup AP or whole wheat flour

1/4 cup almond flour

1/4 cup + 2 Tbsp Garden of Life Vanilla Raw Protein (or substitute other protein powder)

1 tsp baking powder

pinch of salt

1 tsp raw chia seeds

2 Tbsp unsweetened, shredded coconut

1/2 cup almond milk (or substitute regular milk)


Preheat skillet, drizzle with olive oil or non-stick spray.

Add flaxseed and water in mixing bowl, let sit for 1 minute. Mixture should form a slight gel. Add the rest of the ingredients. Mix thoroughly. 

To ensure that the skillet is preheated, run fingers under the water and flick droplets on the skillet, if the skillet sizzles, it's ready! Pour about 2 Tbsp for each pancake. Once lightly browned, flip and repeat. Drizzle with pure maple syrup or your favorite fruit. 


Nutrition facts per pancake:

Calories: 65

Carbohydrate: 3grams

Fat: 4 grams (mostly anti-inflammatory Omega-3's)

Protein: 5 grams

*Compared to a regular pancake of this size each pancake contains 11grams less of carbohydrate, and 3 more grams of protein! 


                                                                                                                                                                Mostly adapted from foodologie.com