June 18, 2018

Marinated Grilled Asparagus by Helen Agresti, R.D.

Marinated Grilled Asparagus

Asparagus is a powerhouse vegetable that makes any dish look and taste elegantly delicious.  It is nutrient dense in fiber, folate, and iron.  Asparagus is also a natural diuretic and a wonderful detoxifier for the body.  Many people are surprised to learn that asparagus is a prebiotic that supports the healthy bacteria in our digestive tract.  This heart healthy vegetable is also a good source of vitamins A, C, E, and K.  Asparagus is easy to cook on the grill.  And it is incredibly flavorful after it is marinated.  Feeling bloated?  Chew on this!

Ingredients
•    10-12 asparagus spears, washed and bases trimmed
•    ½ c low sodium soy sauce
•    1 tablespoon extra virgin oil
•    2 teaspoons honey
•    ½ teaspoon garlic, minced
•     ¼ teaspoon sea salt
•    6 skewers

Directions
1. Marinate the asparagus in a ziploc bag for 1 hour or longer.
2. Soak skewers in cold water for 15 minutes.
3. Thread together 4 asparagus spears (top and bottom portions of the vegetable) using two skewers.
4. Spray grill generously with no-stick cooking spray.
5. Grill on medium-high heat for 6-7 minutes or until tender. Rotate using tongs to ensure they are evenly cooked.
6. Serve warm with your favorite entree

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC, www.pronutritionconsulting.com. 

NEW! Check out Helen’s new app: The 24_7 Dietitian app will be launched mid-June, download is free, and it will be iOS and Android friendly.  It is a healthy extension of Pro Nutrition’s passion of helping people achieve their weight loss goals by living a more nutritious and healthy lifestyle.  The 24_7 Dietitian app will allow users to journal and track  their nutrition and fitness goals, post questions and pictures, and most importantly have the ability to have personal nutrition coaching anytime of the day (for a monthly fee of $20). Follow her on Twitter @24_7dietitian and on Instagram.

 

No-Fuss Cooking!

Way back in your kitchen cabinet, behind the blender that stopped working a few years ago, sits a super-easy, super-healthy appliance you’ve forgotten about…the Crock Pot! Revisit this oldie but goodie, no fuss healthy mode of cooking!  Simply drop in the ingredients, turn it on and go! Come back to a healthy, well-balanced, hot, ready to go meal for the whole family!

Try the following crock pot recipes by Rachael Roehmholdt.

 

Crock Pot Steel Cut Oats
Serves 6

Ingredients
•    1 cup steel cut oats
•    4 cups water
•    1 mashed banana or 1 chopped apple or 1 cup pumpkin puree
•    ¼ cup raisins or other dried fruit (optional)
•    1/2 tbsp cinnamon
•    1 tsp vanilla extract

Directions
1.    Combine all ingredients in a crock pot.
2.    Cook on low for 7-8 hours.
3.    Stir completely before dishing up.
4.    Sweeten with a teaspoon or two of raw honey or maple syrup.

Veggie Lentil Stew
Serves 6

Ingredients
•    1 onion
•    1 clove garlic
•    2 cups red lentils
•    1 can garbanzo beans
•    1 15-oz can diced tomatoes
•    5 cups water (can also use vegetable or chicken broth)
•    1 tbsp curry powder
•    ½ tsp cumin
•    1 tsp cinnamon
•    1 tsp oregano
•    1 sweet potato
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Drain and rinse the canned garbanzo beans.
3.    Combine all ingredients in crock pot.
4.    Cook on low for 7-8 hours.
5.    Serve with cooked brown rice.

Ham, Bean & Green Soup
Serves 6

Ingredients
•    2 cups diced organic ham
•    1 onion
•    2 cloves garlic
•    1 sweet potato
•    2 cups cooked white beans (can also use canned beans –drain and rinse first)
•    1-10 oz package frozen spinach
•    4 cups chicken broth
•    2 cups water
•    1 bay leaf
•    ¼ tsp nutmeg
•    salt and pepper

Directions
1.    Peel and chop the onion and sweet potato. Mince the garlic.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Sausage, Kale & Potato Soup
Serves 6

Ingredients
•    1 onion
•    2 cloves garlic
•    3 leaves kale
•    2 russet potatoes
•    2 organic chicken-apple sausages
•    1 bay leaf
•    1 tsp oregano
•    salt and pepper

Directions
1.    Peel and chop the onion and potatoes. Mince the garlic. Remove the kale leaves from their stems and chop. Dice the sausages.
2.    Combine all ingredients in crock pot.
3.    Cook on low for 7-8 hours.
4.    Remove bay leaf before serving.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.