May 23, 2018

Mini Frittata Muffins by Helen Agresti, R.D.

These mini frittata muffins provide a healthy balance of vitamins A and C, protein, fiber, and potassium. They are perfect for those rushed mornings when your kids are running late for school.  They also serve well as an after school snack or pregame fuel. This recipe can easily be modified with your favorite ingredients. Check out the options below to get an idea of how you can add protein and/or whole grains to the recipe.

 

Ingredients
Makes 24 mini muffins (Serving size 3)
•    2 c egg whites or eggbeaters
•    ¾ c pico de gallo or any fresh salsa
•    ½ cup shredded cheddar
*Optional lean protein add-ins: all natural turkey, black beans, or tofu. Place a ½ teaspoon of protein on top of the salsa then add eggbeaters and cheese.
**Optional whole grain add-ins: short grain brown rice or quinoa. Place a thin layer of whole grains on the bottom of the muffin pan then add the salsa, eggbeaters, and cheese. The addition of the brown rice is a family favorite!

Directions:
1. Preheat oven to 350 degrees.
2. Lightly coat each muffin tin with extra virgin olive oil spray.
3. Place 1 teaspoon of salsa into each tin.
4. Fill the remainder of the tins with the eggbeaters and sprinkle with cheddar cheese.
5. Bake for 10-12 minutes. Serve immediately or reheat for later.

Helen is the founder of Professional Nutrition Consulting and The 24_7 Dietitian app. She’s a mom of 5, contributor for the Huffington Post, triathlete, and chocolate lover. Helen is passionate about educating families on how to cook healthy meals and snacks at home. You can now receive Helen’s Personal Nutrition Coaching thru her 24_7 dietitian app-available on iOS and android. Go to www.pronutritionconsulting.com for more info.

Eat On-The-Go Healthy!

Rushing here, rushing there! Late for this appointment, need to return that phone call! Everyone is busy, busy all the time! Rest assured, eating healthy on-the-go IS possible. All it takes is a little planning ahead. Having healthy food convenient is key.

Join #HealthyWayMag Fitness Chat this Monday 5pm(Pacific)/8pm(Eastern) on Twitter and pick up healthy eating tips, nutritious snacking ideas and on-the-go best food choices!

Here’s how to join:

Log onto your Twitter account and follow @HealthyWayMag to see the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Interact with others, chat, exchange ideas, training tips and have fun!

 

 

Monday September 28, 2015 #HealthyWayMag Fitness Chat welcomes Co-Host Helen Agresti, R.D:

Helen is the founder of Professional Nutrition Consulting and The 24_7 Dietitian app. She’s a mom of 5, contributor for the Huffington Post, triathlete, and chocolate lover. Helen is passionate about educating families on how to cook healthy meals and snacks at home. You can now receive Helen’s Personal Nutrition Coaching thru her 24_7 dietitian app-available on iOS and android. Go to www.pronutritionconsulting.com for more info.

Roasted Autumn Vegetables by Helen Agresti, R.D.

Roasted Autumn Vegetables

Eggplant and butternut squash are in season and they happen to be two of our favorite vegetables. We couldn’t resist combining these two colorful veggies in a healthy recipe. Topping off this delectable and easy dish are goat cheese and basil.  Goat cheese adds a creamy texture while the basil offers a slight peppery taste. Together, eggplant and squash provide fiber, vitamins (A, B, C), and potassium. Color your plate and serve these vegetables as a meal by itself or top the roasted eggplant and butternut squash with a savory piece of grilled filet or chicken.

Ingredients
•    2 lbs butternut squash, chopped
•    2 large eggplants, chopped
•    3 tablespoons extra virgin olive oil, divided
•    sea salt to taste
•    ¼ teaspoon cinnamon
•    2 tablespoons basil, chopped
•    2 tablespoons goat cheese, crumbled

Directions
1. Set 1 oven to 350 and another to 400 degrees Fahrenheit.
2. Line 2 separate baking sheets with foil.
3. Layer one with squash and the other with eggplant.
4. Drizzle both with extra virgin olive oil and lightly season with sea salt.
5. Sprinkle the squash with cinnamon.
6. Bake eggplant at 350 degress for 30 minutes.
7. Bake squash at 400 degrees for 40 minutes.
8. Combine vegetables; top with goat cheese and basil. Serve warm.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Healthy Eating 101 by Shirley Plant

Many of the foods we are eating today are laced with chemicals, pesticides, and added sugars. Foods like pasta sauce, crackers, cereal and canned nuts even have added sugar. No wonder the average North American consumes more than 150 pounds of sugar a year, its hidden in food we would never suspect. It is estimated that one in three North Americans will be diabetic by the year 2025. Our diet is contributing to this epidemic and yet this is 100% preventable by changing our diet.

Here are 3 top tips to eating clean and healthy:

Stick to the outer perimeter of the grocery store where the fresh food items are displayed.

If it doesn’t grow, don’t eat it.

If its in a box and has an ingredient list that you can’t pronounce its probably not the best thing to put in your body.

Find out more about 3 Foods that are playing a role in your health with this Free 3 -Part Video Series

Click here for more information
http://www.deliciousalternatives.com/21-day-challenge-video-series/

Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

 

Healthy Pumpkin Chocolate Oat Cookies by Helen Agresti, R.D.

Healthy Pumpkin Chocolate Oat Cookies

After experimenting with 5 different pumpkin cookie batches, I found the right combination.  My toughest critics finally devoured these tasty treats.  The difficulty was getting just the right amount of pumpkin flavor and sweetness.  These cookies have the perfect blend of moist and chewy.  They make an easy grab-n-go breakfast or snack.  The flax meal and chia seeds add heart healthy omega-3’s, protein, and antioxidants.  When they are combined with oats, they also add an abundance of fiber that makes them not only delicious, but filling.

Ingredients
(makes approx. 60 mini cookies)
•    2 cups organic oat flour
•    1 ½ cup rolled oats
•    1 cup light brown sugar
•    ¾ cup mini chocolate chips
•    1 tablespoon flax meal
•    1 teaspoon chia seeds
•    1 teaspoon baking soda
•    1 teaspoon pumpkin pie spice
•    1 teaspoon cinnamon
•    ½ teaspoon salt
•    1 cup pure pumpkin
•    ½ cup applesauce, unsweetened
•    1 tablespoon almond milk, unsweetened vanilla
•    1 teaspoon vanilla extract

Directions
1. Preheat oven to 350 degrees.
2. Combine the dry ingredients in a large mixing bowl.
3. In a seperate bowl, combine the wet ingredients.
4. Add the wet ingredients to the dry and mix evenly.
5. Use a small ice cream scooper to scoop cookie dough onto a lined baking sheet.
6. Bake for 8-10 minutes.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Chicken Cauliflower Bake by Shirley Plant

Consider sharing this healthy chicken and veggie one-pan dinner with your friends and family tonight!

Chicken Cauliflower Bake

•  2 1/2 cups cooked chicken, diced
•  1 cauliflower, cut into pieces (approx 3 cups)
•  3/4 cup raw cashews
•  3/4 cup chicken or vegetable stock
•  2 tbsp grainy mustard
•  1 tbsp cornstarch or arrowroot
•  1 tsp paprika
•  1 clove garlic
•  1/2 cup chopped fresh parsley
•  3 kumato tomatoes, sliced or 2 large tomatoes, sliced

Directions:

•  Soak cashews in water for a few hours
•  Drain cashews and in a blender combine cashews, mustard, garlic, paprika, stock and cornstarch until creamy
•  Chop up chicken into bite sized pieces and place in a deep oven proof dish
•  Blanch cauliflower in hot water for a few minutes. Drain and add cauliflower in with cut up chicken
•  Pour cashew sauce over top of cauliflower and chicken and mix well add in chopped parsley
•  Slice tomatoes and place on top
•  Bake 375F for 30 minutes

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Pretzel Chicken Nuggets by Shirley Plant

Prepare a healthy post-school snack or dinner fast!

Gluten- Free Pretzel Chicken Nuggets with Dipping Sauce
 
Ingredients
•    1lb boneless, skinless chicken cut into strips or bite sized pieces
•    2 cups Mary’s plain or curry flavoured gluten-free pretzels
•    1/4 cup tapioca starch
•    1 tsp sea salt or garlic powder
•    1/4 tsp pepper
•    1 egg
•    2 tbsp honey
•    2 tbsp grainy Dijon mustard

Ingredients
Dipping Sauce
•    1 cup peaches
•    1/4 cup water
•    2 tbsp tomato paste
•    2 tbsp honey
•    1 tbsp lemon juice
•    1 tsp grainy Dijon mustard
•    1 tsp garlic

Directions
1.    Place pretzels in a plastic bag and with a rolling pin crush into small pieces
2.    In a bowl mix tapioca, salt and pepper
3.    In a bowl mix egg, honey and mustard
4.    Take a few pieces of chicken at a time and dredge in tapioca mixture, then in in egg mixture, then put into plastic bag and shake and coat with pretzels
5.    Place on a parchment lined cookie sheet and bake 350F for 15-20 minutes depending in size of chicken pieces
6.    Mix sauce ingredients together in a blender or food processor and dip chicken into sauce.

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

Nettle Frittata by Kristen Yarker, R.D.

Nettle Frittata

Nettles grow in the wild in many parts of North America and Europe. As one of the earliest edible greens to appear in the Spring, they’ve long been associated with health and Springtime cleanses.

Nettles taste similar to spinach. But they have one big difference, which you can likely guess when I call them by their full name: stinging nettles. Yes, they will sting your skin (and mouth) when raw. So be sure to cook them well before eating! And, don’t touch them with your bare hands when picking or washing.

You can forage for nettles but I usually buy them at my local farmers’ market or grocery store that has a great local produce section.

Ingredients:
1 TBSP vegetable oil
1 leek, finely diced
3 cups nettles
5 eggs
1/4 cup milk
1 generous tsp powdered mustard
1/2 tsp salt
½ cup shredded cheese of your choice, such as mozzarella, cheddar (optional)

1. Preheat the oven to 375 degrees F.

2. Lightly grease a 9 inch glass pie plate. Set aside.

3. Fill your sink with cold water. Add the nettle leaves. Using tongs, swish the nettles in the water to wash well. Using tongs, remove from the water. Remove the excess water by spinning in a salad spinner. Using the tongs and a knife, carefully remove the nettle leaves from the stalks.

4. Combine eggs, milk, mustard and salt in a small bowl. Whisk together and set aside.

5. In a frypan, heat the oil. Sauté the leek until softened. Add the nettles in batches as they wilt.
Cook until the nettles are well-wilted (remember you need to cook them until you’ve taken out the sting.)

6. Transfer veggies to the pie plate. Pour in the egg mixture. Top with the cheese (if using).

7. Bake in the oven about 20 to 25 minutes, until the centre is golden brown. Let rest a few minutes before serving.

Kristen Yarker, MSc, RD helps Moms and Dads support their picky eaters to try new foods on their own (without being forceful or sneaky). From introducing solids through the picky eating years, she helps Moms and Dads be confident that they’re giving their kids good nutrition today… and instilling a life-long LOVE of healthy eating. Get scientific evidence-based answers to real questions from real parents (recipes too!) by signing up for her 101 Healthy Snack Ideas at: vitaminkconsulting.com

Try a New Whole Grain this Week by Gretchen Scalpi R.D.

Most of us eat the same grains over and over again:  pasta, rice, and wheat.  How about trying a new whole grain in place of one of your old standbys?  One whole grain that we think is really worth a try is buckwheat.  Japan, China and Korea have been cultivating buckwheat for over 1,000 years and a favorite food item soba noodles made with buckwheat has become very popular in the United States.

Buckwheat flour is commonly added to commercial pancake mix and this is how most people even know of its existence.  However, buckwheat is much more than just an addition to a breakfast pancakes.  In its lesser known forms, there are many health and nutritional benefits that could make buckwheat a wonderful addition to a “whole foods” diet. Contrary to its name, buckwheat is not a form of wheat at all.

Whole buckwheat is a very nutritious food. The protein in buckwheat contains the eight essential amino acids. Buckwheat is also rich in many B vitamins as well as phosphorus, magnesium, iron, zinc, copper and manganese, and has Alpha-Linolenic Acid, which is one of the two essential fatty acids we must have in our diets.

In addition to its nutritional value, there are a few health benefits that make this food worth your consideration:

-Buckwheat is a high fiber food. 1 cup of cooked buckwheat groats contains over 4 grams of dietary fiber.
-Because it is high in fiber and has a low glycemic load, and is a good carbohydrate choice for people with diabetes.
-Many grains lack protein but buckwheat has more than corn, wheat or rice.
-Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure.
-Buckwheat is a gluten-free alternative to grains, which makes it a healthful grain alternative for people with celiac disease or wheat sensitivity.

Buckwheat Groats: hulled grains of buckwheat, triangular in shape and resembles other grains. The seeds from buckwheat can be used to make flour after being removed from the husk.

Buckwheat Kasha:  kasha, or roasted hulled buckwheat kernels, may be sold whole or cracked.  You may find it ground into coarse, medium, or fine consistencies. The variety you use will depend on the consistency you need for the dish you are preparing.  Buckwheat groats and the roasted version, kasha are usually cooked in a manner similar to cooking rice. Either can be used to make hot cereal, added to soups or casseroles, or used as a side dish.

You can find an abundance of recipes in cookbooks and on the internet that include buckwheat so now is the time for you to start adding it to your diet!

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. She is the author of “The EVERYTHING Guide to Managing and Reversing Pre-Diabetes 2nd Ed.”, “The EVERYTHING Diabetes Cookbook 2nd Ed.”, “Virtual Grocery Store Tour: Getting The Most Nutrition Out Of Your Food Shopping”, “Pre-Diabetes: Your Second Chance At Health”, “The Quick Start Guide to Healthy Eating”, “The Quick Start Guide To Pre-Diabetes” and “Quick Start Recipes For Healthy Meals”.  Read her articles, recipes and blog at http://www.nutritionxpert.com and learn more about her books at http://www.gretchenscalpi.com.

 

Watermelon Gazpacho by Samantha Lynch MS RD

Are you looking for an easy, healthy and fresh meal to prepare this weekend? Here’s your no-fuss, full of flavor and nutrients, easy-prep meal solution!

Watermelon Gazpacho Recipe

 

 

8 cups finely diced seedless watermelon, (about 6 pounds with the rind) (see Tips
18 large shrimp deveined and shelled (3 shrimp/serving)
1 medium cucumber, peeled, seeded and finely diced
1/2 red bell pepper, finely diced
1/4 cup chopped fresh basil
1/4 cup chopped flat-leaf parsley
1/2 cup crumbled feta
3 tablespoons red-wine vinegar
2 tablespoons minced shallot
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt

Preparation:
Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl. Puree entire mixture in a blender or food processor to the desired smoothness; transfer to another large bowl and place in refrigerator. Lightly toss shrimp with olive oil, salt and pepper and place on the grill. Once cooked add to soup with 1 Tbsp crumbled feta on top. Serve at room temperature or chilled.

Tip:
Can be made ahead of time and kept in refrigerator covered for up to 1 day.

Recipe courtesy of Samantha Lynch MS RD. Samantha Lynch is a registered dietician who caters to everyone from athletes and celebrities to students and stay-at-home moms. Based in Manhattan, she holds a Master’s Degree in Clinical Nutrition from New York University. After graduating in 2009, she started her own nutrition counseling practice to fulfill her dream of helping people live longer, happier and more energetic lives.  www.SamanthaLynchNutrition.com