September 24, 2017

Homemade Chocolate Trail Mix by Helen Agresti, R.D.

Homemade Chocolate Trail Mix

Looking for a healthy and easy snack to serve your kids after-school?  A game day tailgate party?
This healthy trail mix is kid approved.  After mixing up a few different batches, this one scored big!  I received 5 smiles.  Everyone loved the sweet and slightly salty mix. The Chex cereal and bunny grahams are an all-natural source of whole grains.  The raisins contain antioxidants and fiber.  The peanuts complete this healthy well-rounded mix with their addition of protein, fiber, and “good” fat.

Ingredients
2 c  Chocolate Naturally Flavored Chex Cereal
1 c  Annie’s Bunny Grahams-Honey Flavored
1 c  Chocolate Covered Raisins (*dark chocolate is a healthier option)
1 c  Roasted Peanuts-Lightly Salted

Mix and enjoy!
*For kids – practice portion control by using small snack size bowls or baggies.

 

Recipe courtesy of Helen Agresti, R.D. Helen is a Registered Dietician 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 via @HelenAgresti. For more information, go to www.pronutritionconsulting.com.

Baked Salmon Avocado Cup by Helen Agresti, R.D.

Baked Salmon Avocado Cup

Here’s a filling and nutrient dense meal that’s full of waist slimming healthy fats and immune boosting Omega-3 fatty acids.  And yes, it tastes delicious!

 

 

Ingredients
(serves 2)
2 salmon filets, skinned
orange ginger seasoning, to taste
1 tablespoon extra virgin olive oil
1 ripe avocado
1 fresh lemon
2 pinches sea salt
1/4 c fresh cilantro, finely chopped

Directions
1. Heat oven to 350 degrees. Line baking pan with foil and lightly coat with olive oil.
2. Lightly season salmon with orange ginger seasoning.  Bake for 25 minutes or until internal temperature reaches 140 degrees.
3. While salmon is baking, slice avocado in half and remove pit.
4. Squeeze fresh lemon over each halve and drain excess juice.  Lightly season with sea salt.
5. Allow salmon to cool. Then slice into small pieces.
6. Fill avocado cup with salmon and garnish with cilantro.

 

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

Baked Krispy Kale Chips by Helen Agresti R.D.

Baked Krispy Kale Chips

Have a salt tooth?  This is the easiest and most nutrient dense chip recipe.  Kale is a member of the cruciferous vegetable family.  It’s relatives are broccoli, cabbage, and brussels sprouts.  Kale chips are a healthy alternative to store bought fried corn and potato chips.  They are packed with nutrients like vitamins C, K, and E.  Kale can help lower your LDL or “bad” cholesterol and raise your HDL or “good” cholesterol.

Ingredients
•      1 bunch of kale
•      1 tablespoon extra virgin olive oil
•      2 teaspoons sea salt
•      2 tablespoons balsamic glaze (optional)

Directions
1.  Preheat an oven to 350 degrees F. Line a cookie sheet with parchment paper.
2.  With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and dry kale with paper towels or salad spinner.
3.  Place kale in a bowl. Drizzle with olive oil and combine well.
4.  Spread kale leaves out on cookie sheet and sprinkle with sea salt.
5.  Bake until kale is krispy with lightly browned edges (approximately 15 minutes).
6.  Allow to cool on baking sheet.
7.  Drizzle with balsamic glaze and serve!
1 cup < 50 calories

 

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

Double Berry Crisp by Helen Agresti, R.D.

Double Berry Crisp

This recipe is so delicious and easy.  Feel free to use any type of berry that is in season.  Remember to always wash and dry the berries before you use them.  I’m always modifying my recipes.  You may want to add more butter or sugar depending on your taste buds.

 

Ingredients:
2 ½ cups blackberries
2 ½ cups raspberries
2 tablespoons sugar
1/4 cup all-purpose flour
1/4 teaspoon cinnamon
1-teaspoon brown sugar

Crisp topping:
1 cup rolled oats
1/2 cup all-purpose flour
1/4 cup brown sugar
1 tablespoon sugar
1 cup unsalted butter, cut into small pieces
1 pinch of sea salt
1-teaspoon vanilla

Instructions:
1. Preheat the oven to 350°F. Butter a 9-inch Pyrex pie plate.
2. Gently combine the berries with the sugar, flour and cinnamon; place in the prepared pie plate.
3. Prepare the topping: Combine the oats, flour, sugars, salt, and vanilla in a bowl. Use a pastry blender or 2 knives to work in the butter until topping resembles coarse meal. Sprinkle evenly over the berries.
4. Place the pie plate on a baking sheet. Bake in the center of the oven until the fruit is bubbling and the topping is golden brown, baking time may vary- at least 1 hr.  Remove the crisp to a rack to cool slightly.

Serve in dessert bowls with vanilla ice cream or whipped cream.

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 Chicken Tacos by Helen Agresti, R.D.

Healthy Shredded Chicken Tacos
Who doesn’t love a fiesta at home?  It’s easy, quick, and never disappoints.  The already cooked rotisserie chicken saves so much time in the kitchen.  I usually remove the skin and white meat in advance.  Then, the chicken is prepped and ready to be reheated.  The salsa can also be prepared ahead of time.

 

Ingredients (serves 8-10)
•    2 rotisserie chickens, skin removed, white meat only, shredded
•    4 roma tomatoes, seeded and chopped
•    1 c sour light sour cream
•    ½ c fresh cilantro, chopped
•    ¼ c red onion, finely chopped
•    4 scallions, finely chopped
•    1 tablespoon hot sauce
•    ½ teaspoon garlic, minced
•    ¼ cumin, ground
•    ½ fresh lime, juiced
•    1teaspoon sea salt
•    ½ teaspoon black pepper, ground
•    16-18 (6 in) tortilla shells
•    1 c lettuce, shredded
•    ½ c goat cheese, crumbled
•    ½ c Mexican cheese, shredded

Directions:
1. Salsa-combine the tomatoes, sour cream, cilantro, red onion, scallion, hot sauce, garlic, cumin, and lime juice in a medium bowl.
2. Refrigerate at least 1 hour and season with salt and pepper before serving.
3. Warm shredded chicken and taco shells in oven or microwave.
4. Fill tortillas with chicken, top with lettuce, salsa, and cheeses.

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

Blueberry Jam by Shirley Plant

If you’re looking for a low-fuss and healthy way to add nutrition into your snacking, food prep doesn’t get much easier than this recipe. Make one batch or several and give away as gifts!

Blueberry Jam

 

Ingredients
•    2 cups fresh blueberries
•    1/4 cup chia seeds
•    1 tbsp honey
•    pinch cinnamon

Directions
1.    Mix all ingredients in a food processor until well combined. Spoon into a glass dish and put in the fridge to gel
2.    Serve a top your favorite toasted bread

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

 

Build a Simple, Satisfying Salad by Laura Maydak

Build a Simple, Satisfying Salad (& Examples to Get You Started):

It’s time to end your love-hate relationship with salads.  Learn to find the right balance between flavor and nutrition by following these tips:

1. Choose a Leafy Base (at least 2 cups)
- Darker greens are more nutritionally dense.  While iceberg lettuce isn’t bad, you get more nutritional bang per bite with darker greens.

2. Choose a Lean Protein (3 – 4 oz)
- Prepare your protein in a healthy way (grilling vs. frying), and don’t forget vegetarian sources – use these proteins alone or in combination.

3. Choose a Healthy Fat (1-2 serving – amounts vary by ingredient)
- Certain vitamins and phytonutrients in fruits and vegetables need fat for absorption – so don’t leave it out!  Keep serving size in mind, though – more isn’t necessarily better.

4. Bulk it Up with Fruits and Vegetables
- Pump up your salad’s color, volume, and nutritional value – just be cautious of the serving sizes for starchier vegetables.

5. Jazz it Up
- These toppings aren’t necessary, but they add extra flavor.  Some are higher in carbohydrates and fat than others – so consider your needs, and choose portions wisely.

6. Dress it Up
- Use citrus juice, vinegar, or olive oil-vinegar mix.  If using store-bought dressings, read the Nutrition Facts panel and ingredients to choose the best option.

Here are some examples to get you started:

Southwestern:
- Base: Romaine
- Protein: Black beans and/or grilled chicken
- Healthy Fat: Avocado or olive oil-based dressing
- Bulk it Up: Carrots, corn, onions, peppers, tomatoes
- Jazz it Up: Cilantro, low-fat cheese
- Dress it Up: Lemon or lime juice (Bonus: This will help keep the avocado from browning!) or olive oil-based dressing

Mediterranean:
- Base: Mixed greens
- Protein: Chickpeas, tuna or salmon (Bonus: Fatty fish double as a protein and healthy fat)
- Healthy Fat: Fatty fish, olives, olive oil-based dressing
- Bulk it Up: Artichoke hearts, cucumber, peppers, red onion, tomatoes
- Jazz it Up: Low-fat/fat-free feta cheese, whole-wheat orzo
- Dress it Up: Vinegar or olive oil-based dressing

Roasted Vegetable:
- Base: Kale
- Protein: Grilled chicken or tofu
- Healthy Fat: Olive oil-based dressing or walnuts
- Bulk it Up: Roasted – Asparagus, broccoli, carrots, cauliflower, mushrooms, onions, sweet potatoes
- Jazz it Up: Low-fat cheese, wheat berries
- Dress it up: Lemon juice or olive oil-based dressing

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Connect with Laura on LinkedIn or on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

Post-Workout Power Parfait by Helen Agresti, R.D.

Mango Pineapple Power Parfait

Replenishing after a workout with nutrient-rich complex carbohydrates is essential for building lean body mass.  The fruit and granola that are in this parfait recipe will do just that!  Timing is key when it comes to refueling after exercising.  Consuming a protein and carbohydrate rich snack within 40 minutes of a moderate to high intensity workout will replenish energy stores and prevent muscle mass from breaking down.  I topped this parfait with chia seeds for additional fiber and to promote a healthy balance in blood sugar levels.

In a parfait glass layer…
1. fresh mango
2. plain greek yogurt
3. all natural granola
4. fresh pineapple
5. plain greek yogurt
6. fresh mango
7. all natural granola
8. Top with a dollop of greek yogurt and chia seeds.

Replenish, Rebuild, and Enjoy Eating Healthy!

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

Summer Veggie Slaw by Samantha Lynch MS RD

Summer Veggie Slaw

¼ Cup Each. Mix all ingredients together for a refreshing summer slaw!

Yellow squash
Zucchini
Red pepper strips
Carrots
Radish, sliced and cut into strips
Green onions sliced diagonally
Red onion strips
Fresh picked basil and parsley
Torn spinach leaves
Parmigiano Reggiano or Feta Cheese
Extra Virgin Olive Oil & Lemon  Juice

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

Artichoke Dip by Shirley Plant

Artichoke Dip

1 can ( 398ml) artichoke hearts in water
2 tbsp olive oil
2 garlic cloves
1 tsp basil
1 tsp oregano
1 tsp sea salt
Handful fresh parsley or cilantro, chopped
Daiya Mozzarella Cheese Shreds

Drain and rinse artichokes. Put all ingredients except cheese in a food processor and blend until smooth.

Put mixture in an oven proof dish and sprinkle cheese on top. Place under the broiler for a few minutes to melt cheese and warm up the dip. Serve with vegetables or (gluten- free) crackers.

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