MyPlate Meal: Asian Style Quiche

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Have you ever had quiche with wild-rice in it? Try this recipe out and you will be in love! This recipe will pump you up with whole grains, protein, low-fat dairy, and veggies! Make it a truly MYPLATE meal by adding a side of fruit!

Ingredients:

  • 1 pie crust
  • 1 cup cooked wild rice
  • 3 large eggs
  • 2/3 cup low-fat or fat-free plain yogurt (Greek is best)
  • ¼ cup unsweetened almond milk
  • 1 cup green beans chopped into 1-inch pieces
  • 2 carrots shredded or grated
  • 1 teaspoon sesame oil
  • 3 Tablespoons rice vinegar
  • 3 Tablespoons Bragg’s liquid Amino Acids or soy sauce
  • ½ teaspoon ginger powder
  • ½ teaspoon toasted sesame seeds
  • 1 Tablespoon minced garlic
  • Pinch of black pepper

Instructions:

  • Prepare wild rice according to package instructions
  • Pre-heat oven to 425.
  • When oven is heating, add sesame oil to pan over medium heat and add carrots and green beans, Gradually add one Tablespoon at a time of rice vinegar and Bragg’s/soy sauce and continue to stir until beans and carrots are soft. Add the wild rice to the green bean and carrot mixture. Toss in garlic, ginger powder and sesame seeds and stir for three minutes.
  • When oven is heated, put the pie crust in until golden brown (usually 10 minutes)
  • While pie crust is browning, mix together eggs, almond milk and yogurt and black pepper.
  • Pull the pie crust out of the oven and spread the green bean/carrot/rice mixture to the bottom of the quiche, filling about 2/3 of the pie crust (you may not use all the mixture you made).
  • Next pour the egg mixture over the green bean/carrot/rice mixture until the pie crust is filled.
  • Reduce oven to 375 and bake for 35-40 minutes or until a toothpick poked into the quiche comes out clean.

 

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Healthy Choices for a Hectic Life

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Should you go Keto? Paleo? Intermittent Fasting? My answer is none of these! There is so much false information swarming around out there about how to lose weight, boost energy and improve your health, but guess what? It doesn’t have to be so complicated!

There are a few simple rules to follow that will help take your health and nutrition to new levels!

Come to my FREE Healthy Choices for a Hectic Life presentation at Cayuga Community College’s Student Lounge on Monday April 1 at 7 p.m. You will leave with a lot of tangible tips and healthy food swaps you can implement right away to improve your family’s health. Click here to signup for this free event on the the Kelly’s Choice Facebook event page.

In this presentation, I will take you through a virtual tour of a grocery store.

In the produce department, one thing you will learn is that the more colors you eat, the more antioxidants you get.

You will learn that meat is a great source of protein, but many varieties are also high in fat.

In the seafood department, you will learn why fish is important for your heart and brain and you will also learn which types to avoid due to high mercury levels.

In the bread aisle, you will learn what ingredients assure that your bread is whole grain as opposed to refined.

In the dairy aisle, I will explain why you want to choose low-fat options.

Guess what? I will even take you through the snack aisle and reveal tips to make healthy choices there as well!

Come see me on April 1—this presentation will inspire you to take your health to a higher level. You deserve it and your family does too!

 

MyPlate Power Salad

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As promised, I am providing fun MyPLate recipes for National Nutrition Month! This yummy salad has all five food groups: fruits, veggies, low-fat dairy, whole grains, and lean protein.

Here’s the Breakdown:

Fruit: Blackberries

-Full of Vitamin C, fiber, and antioxidants

-Perfectly bittersweet

Vegetable: Kale

-Vitamin A, C, K; fiber, and even protein

-When massaged (I’ll get to this later) it takes away the harsh texture

Bonus Veggie: Butternut Squash

A great source of fiber and beta-carotene!

Grain: Barley

-Loaded with fiber, which improves digestion and controls blood sugar levels

-Adds a chewy and nutty element

Protein: Rotisserie Chicken Breast

  • Perfectly lean and loaded with protein

Bonus Protein: Walnuts and Pumpkin seeds

  • Not only rich in protein, but full of healthy fats, vitamins, and minerals

Dairy: Feta Cheese

-Easier to digest than a lot of dairy, full of calcium, -salty, crumbly, cheesy goodness

As you can tell by the ingredients, this isn’t your boring house salad with cucumbers and tomatoes. It’s so much better. Try it out to get your full MyPlate meal- you won’t be disappointed!

MyPlate Power-Up Salad

Barley

  • ⅓ cup pearled barley
  • 1 cup water
  1. Bring water and barley to a boil in a pot then cover and reduce to a simmer until tender (about 25 minutes)

Butternut Squash

  • ½ butternut squash peeled and cubed
  • 2 tbsp olive oil
  • Pinch cinnamon
  • Salt and Pepper to taste
  1. Preheat your oven to 400 degrees F.
  2. Mix squash, olive oil, salt, and pepper, in a bowl.
  3. Line baking sheet with parchment paper and spray with cooking spray. Pour squash onto sheet and spread evenly.
  4. Bake in oven for 20-25 minutes until squash is tender

Homemade Maple Vinaigrette

  • ¼ cup olive oil
  • ¼ cup balsamic vinegar
  • 2 tbsp maple syrup
  • 2 tsp dijon mustard
  • Pinch of salt and pepper
  1. Mix ingredients together in a bowl and set aside ½ mixture

Rotisserie Chicken Breast

  1. Discard skin off one Rotisserie chicken
  2. Pull off as much of the breast meat in shreds

Kale

  • 10 oz deboned and chopped
  • 2 tbsp olive oil
  • Pinch of salt
  1. Cut the leaf off of the stem and chop the leafy part, throwing away the stem
  2. Add chopped kale and olive oil and salt to a bowl
  3. Massage the kale- just how it sounds. Rub the oil into each piece. It will go from a dull green to a bright and shiny green right before your eyes!

The rest

  • 2 6 oz packages of Blackberries
  • ¼ cup feta cheese
  • ¼ cup walnuts
  • ¼ cup pumpkin seeds

 

  1. Take your massaged Kale and add it to a big big mixing bowl.
  2. Add in the barley, squash, chicken, blackberries, feta, pecans, pumpkin seeds, and reserved vinaigrette mixture.
  3. Toss that salad and serve it up!

*Recipe makes about 6-8 servings

Chicken-broccoli-rice Bake

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I wrote about MyPlate in my last blog. To give you a basic overview, each meal you eat should include five food groups: whole grains, lean protein, vegetables, low-fat dairy, and fruit. This Chicken-Broccoli-Rice-Bake is a one-pot meal that has all food groups, but fruit. Have a small bowl of berries with dark chocolate drizzled over it for dessert and you have one heck of a meal!

Enjoy!

Chicken-broccoli-rice Bake

(Serves 4)

Ingredients:

  • 5 cups of water
  • 5 cups of brown rice
  • 3 chicken breasts chopped in small cubes
  • 1 cup of sliced mushrooms
  • 1 can of lite coconut milk
  • 2 cups of broccoli florets
  • 1 cup of low-fat cheddar cheese
  • 1 teaspoon of sea salt divided
  • 2 tablespoons of olive oil divided
  • 1 teaspoon Italian seasoning
  • Ground pepper to taste

Directions:

  • Combine the rice, ½ teaspoon of sea salt, 1 tablespoon of olive oil, and 3 cups of water in a pot. Bring to a boil. Once boiling, cover and reduce to a simmer for 30-35 minutes. You can do this quicker with a rice cooker or instant pot!
  • 15 minutes prior to the rice finishing, add chicken to a deep pan or Dutch oven, and pan fry for 10-15 minutes over medium heat. Add the mushrooms and sauté for 2 minutes. If the chicken or mushrooms are sticking, add a couple tablespoons of water.
  • 5 minutes before rice is finished:
    1. Preheat oven to 350
    2. Add remaining ½ cup of water to a pot with a steamer basket. Bring to a boil. Place broccoli in basket, cover and steam for 3 minutes.
  • When rice is finished, mix in pan with chicken mushrooms.
  • Toss in broccoli.
  • Mix in coconut milk, remaining sea salt. Italian seasoning, and cheese.
  • Transfer to a casserole dish and add ground pepper to taste.
  • Bake for 15 minutes.

 

Why I recommend MyPlate over fad diets

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Are you on the Keto diet that everyone is raving about? I am not and I actually do not recommend it to my clients either because it is so easy to miss important nutrients when you focus on any fad diet. In honor of National Nutrition Month, I wanted to do an entry on my approach to nutrition.

I follow our government’s recommended nutritional plan called MyPlate. It’s the modern version of the Food Pyramid you may remember from childhood. Using MyPlate is an easy way to make sure you are reaching your health goals in the most balanced way possible.

Here’s the scoop:

The MyPlate plan focuses on what your plate should look like each meal, recommending that you have something from each of the five food groups: vegetables, fruits, low-fat dairy, lean protein, and whole grains.

I’ll dive deeper into those five food groups.

Vegetables

Vary those veggies! Try adding fresh, frozen, or canned vegetables to salads, sides, and main dishes. Choose a variety of colorful vegetables and prepare them healthfully by having them raw, sautéed or steamed.

Fruits

Choose whole fruits. These are nature’s candy. I love using fruit in smoothies or in my salads. I often throw an apple or banana in my purse to have as a snack when I’m on the go. The government says 100 percent fruit juice counts, but I personally recommending nixing the juice and choosing whole fruit.

Lean Protein

Choose lean meats like turkey breast, chicken breast, and lean beef cuts. Also vary your proteins with vegetarian options like beans, tofu, and nuts.

Whole Grains

So many people are kicking whole grains out of their life and it makes me mad because they are such an amazing source of nutrients and fiber—and they help give you energy! Look for whole grains listed first or second on the ingredients list—try oatmeal, popcorn, whole-grain bread, quinoa, wild rice, and brown rice.

Low Fat Dairy

Choose low-fat or fat-free milk and cheese, to cut back on saturated fat. Replace sour cream, cream, and regular cheese with low-fat yogurt, milk, and cheese.

 

There you have it. If you want to get started on MyPlate. Check out the website, it has a plethora of amazing resources!

 

 

Pack in the potassium with a Tropical Chia Parfait

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As Heart Health Month comes to a close, I am compelled to write about the mineral that is so important when it comes to your heart!

Potassium is the mineral I’m talking about. It is a mineral that cannot be produced by the body, so you have to turn to food for this important heart protector.

This mineral is also an electrolyte. You’ve probably heard that electrolytes are good for recovery after a hard workout. They also assist in a number of regulatory functions in the body like: water balance, Ph balance, nerve impulses, digestion, blood pressure, and muscle contractions.

Specific to the heart, eating a potassium-rich diet has proven to lower blood pressure, reducing your risk of heart disease.

If you get muscle cramps, there is a chance you are not getting enough potassium. Reach for a banana or another potassium-rich food if you find yourself coming down with a lot of muscle cramps or spasms.

Foods that contain potassium are those such as:

  • Fruits like bananas, apricots, kiwi, oranges, and kiwi
  • Veggies: leafy greens, carrots, and potatoes and sweet potatoes
  • Lean meats
  • Whole grains
  • Beans
  • Nuts

So let’s pull from that list to make you a delicious and nutritious, potassium-packed dessert!

Tropical Chia Parfait

Ingredients:

  • ¼ cup chia seeds
  • 1 cup milk of choice
  • ½ tsp vanilla
  • 1 tbsp maple syrup/ honey or coconut sugar
  • ½ banana chopped
  • Pineapple chunks
  • Shredded unsweetened coconut
  • Whole grain, low sugar granola

Instructions::

  1. Mix chia seeds, milk, vanilla, and sweetener in a bowl.
  2. Cover bowl and refrigerate for at least 2 hours – overnight is best
  3. Assemble: in a small bowl or mason jar spoon in ¼ of mixture then add fruit, granola, and coconut. Add another ¼ of mixture and top with remaining fruit, granola, and coconut chips
  4. Enjoy!

*recipe makes 1-2 servings. Chia pudding can remain covered in fridge for up to 5 days

 

 

Soak up some soluble fiber with Carrot Lentil Coconut Stew

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Heart disease is the leading cause of death for both women and men; about 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.

Americans do not get enough fiber and this could be one contributing factor of the alarming rate of heart disease in our country. Fiber protects the heart!

One type of fiber is soluble; this type of fiber is found in beans, lentils, peas, oats, oat bran, and apples. Research has shown that fiber can lower LDL cholesterol and total cholesterol, both of which reduce the risk of heart disease.

I have created a delicious lentil stew recipe that is loaded with soluble fiber. Don’t be intimidated by the number of ingredients, they are mostly  warming spices that will give your immune system a boost—perfect for this time of year! Enjoy!

Carrot Lentil Coconut Stew using Crock Pot/Slow Cooker

      Ingredients:   

  • 2 Cups of Dry Red Lentils
  • 1 Cup of Medium Spiced Salsa (I like Newman’s!)
  • 1 Teaspoon of Vegetable Oil
  • 2 yellow onions, chopped.
  • 3 Large Carrots, cut in half length wise and thinly sliced
  • 5 cloves of minced garlic
  • 2 Teaspoons of Turmeric
  • 1 Teaspoon of Cumin
  • 1 Teaspoon of Fenugreek
  • 1 Teaspoon of salt
  • ½ teaspoon of lemon pepper
  • 6 cups of Vegetable Stock
  • Korean Chili sauce (you can purchase at any Asian Market)
  • 1 can of lite coconut milk
  • 1 Tablespoon of Lemon Juice
  • Chopped Cilantro and Unsweetened Shredded Coconut for topping/garnish

 

                Directions:

  1. Rinse lentils and soak overnight in 5 cups of water
  2. In a big soup pot, heat the oil over medium heat.
  3. Add the onions, carrots and cook for 5 minutes, stirring them until they are soft.
  4. Add the garlic, turmeric, fenugreek, salt and lemon pepper and stir for one minute.
  5. Add the salsa and bring to a boil.
  6. Stir in the lentils and vegetable stock.
  7. Transfer this concoction to a slow cooker. Cook on HIGH for 4 to 5 hours or LOW for 8 to 10 hours.
  8. Stir in coconut milk and lemon, cook for 15-20 minutes on HIGH.
  9. Add a couple of squirts of the Korean Chili sauce. Mix Well.
  10. Serve in soup bowls. Garnish with cilantro and coconut.. or a swirl Korean Chili sauce.