Win Toby Amidor’s brand new cookbook

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Today is an exciting day! Toby Amidor’s latest cookbook, The Easy 5-Ingredient Healthy Cookbook: Simple Recipes to Make Healthy Eating Delicious, hit the market. This cookbook is all about eating delicious and healthy without a hassle. We caught up with Toby to chat about this awesome resource she has created. Be sure to read this whole blog because at the end, there’s a question for you to answer for a chance to win this incredible cookbook!

Kelly’s Choice:  What inspired you to write the Easy 5-Ingredient Healthy Cookbook

Toby: I’m a busy mother of three children and oftentimes I don’t have the time to shop for a ton of ingredients. I also don’t have time to spend creating complicated recipes that take hours to prep and cook. I’ve been sharing healthy, simple recipes for years on FoodNetwork.com Healthy Eats blog and various other publications I write for but I wanted to share my tips and tricks along with over 150 healthy recipes in one cookbook. Many of the recipes in the cookbook can be cooked in 30 minutes or less, in one pot or pan, in a slow cooker, or are freezer-friendly.

Kelly’s Choice: Off the top of your head, name five versatile ingredients you always keep on hand or in your pantry that readers will find often in your cookbook.

Toby: I actually have a list of SEVEN ingredients that I always have on hand that don’t count towards the 5 ingredients. These 7 ingredients are used many, many times throughout the cookbook. They include cooking spray, salt, ground black pepper, olive oil, honey, garlic, and fresh lemon (for juice and zest).

Do you have breakfast/lunch/dinner options in this book? What about dessert? Can you give us some examples?

Toby: Yes, I have options for every meal, including snacks! Sample breakfast recipes include Blueberry-Spinach Smoothie, Egg in a Hole, Banana-Chocolate Chip Waffles, and Slow Cooker Pear-Cinnamon Oatmeal. Sample lunch recipes include Green Salad with Poached Salmon, Brussels Sprout Caesar Salad with Chicken, Avocado Toast with Balsamic Glaze, Tofu Stir-Fry with Yellow Peppers, and Chicken Quesadillas. For dinner, recipes include Slow Cooker Turkey Chili, Asian Spiced Pork Loin, Meatloaf in a Pinch, Light and Simple Chicken Parmesan, Spanish-Style Chicken, and Coconut Curry Salmon.

Desserts include Coconut-Date Pudding, Berry Yogurt Trifle, Applelicious Apple Crisp, and Pomegranate Pistachio Bark.

Kelly’s Choice: How do you define healthy in terms of these recipes?

Toby: My recipes are always conscious of the ingredients selected and portion size. The ingredients used include lean protein, fruits and vegetables, whole grains, healthy fat, and low or nonfat milk and dairy. I do call for canned or frozen ingredients which I specify should be vegetables or legumes low in sodium or with no sodium added, and if it’s frozen fruit then without added sugar. I am also particular about how much salt I add to each dish, to help keep sodium under control. Each recipe also has the exact portion along with the calories and nutrition information. This helps many individuals keep an eye on calories or other specific nutrients.

This cookbook is no-doubt Kelly’s Choice approved! We will be giving away this cookbook to one lucky reader! In the comments below, tell us one of your go-to quick and easy dinner recipes by Saturday April 7 at 12 p.m. for a chance to win this book. We’ll ship it right to your door! Good Luck!

 

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Toby Amidor’s Miso-Garlic Pork Chops

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I hope everyone had a fabulous Easter! With the busy week ahead, are you looking for a quick and easy dinner recipe? Look no further than Toby Amidor, one of my favorite dietitians! She is releasing her third cookbook tomorrow called The Easy 5-Ingredient Healthy Cookbook: Simple Recipes to Make Healthy Eating Delicious. Tomorrow, I’m posting an interview I did with her and you will have a chance to win a copy of this amazing book. Here is one of my favorite recipes from the book!

Toby Amidor’s Miso-Garlic Pork Chops

Ingredients

  • ⅓ cup white miso
  • ⅓ cup sake
  • ⅓ cup mirin
  • 2 teaspoons minced fresh ginger
  • 1 garlic clove, minced*
  • 4 (5-ounce) boneless, pork loin chops
  • Cooking spray or 1 tablespoon olive oil*

Instructions

  1. In a large bowl, mix the miso, sake, mirin, ginger, and garlic into a smooth paste.
  2. Add the pork chops and turn to coat all sides with the glaze. Marinate in the refrigerator for at least 30 minutes or up to overnight.
  3. Coat a grill pan with cooking spray and heat over medium heat. Alternatively, brush the grates of an outdoor grill with the olive oil. When the pan or grill is hot, cook the pork chops for about 3 to 5 minutes on each side, until they reach an internal cooking temperature of 145-degrees Fahrenheit.

I hope you enjoy this entrée as much as I did! Don’t forget to check out my blog tomorrow evening April 3, for a chance to win Toby’s incredible new cookbook!

Toby Amidor’s Brussels Sprouts Caesar Salad with Chicken

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One of the things I totally love about being a dietitian is connecting with other amazing dietitians across the country! Toby Amidor is a dietitian I admire and adore. She has been featured on Dr. Oz and has been quoted by dozens of health, fitness, and nutrition magazines, including: Oxygen Magazine, Dr. Oz The Good Life, Mic.com, Reader’s Digest, Shape.com, Women’s Health, Redbook, Men’s Journal, Huffington Post, Everyday Health, and more.

Last year, she published an awesome cookbook called The Healthy Meal-Prep Cookbook, which is filled to the brim of easy ways you can prepare your meals without stress. And now, she is about to publish another cookbook called the Easy 5-Ingredient Healthy Cookbook: Simple Recipes to make Healthy Eating Delicious. The book will be released April 3. I’m so excited—what’s better than the duo of easy and healthy?!

Here’s one of the recipe’s in the cookbook that I have had the pleasure of trying!

Brussels Sprouts Caesar Salad with Chicken

Ingredients:

  • 1 pound skinless chicken tenders
  • ½ teaspoon salt
  • ¼ teaspoon fresh ground pepper
  • Cooking spray
  • 1 pound Brussels sprouts, shredded
  • ½ cup Lighter Caesar Dressing
  • ½ cup grated Parmesan cheese

Instructions:

  1. Season both sides of the chicken with salt and pepper.
  2. Heat a large skillet coated with cooking spray over medium-high heat. When the cooking spray is shimmering, add the chicken tenders and cook for 5 minutes on one side, then f lip and cook for an additional 5 minutes.
  3. In a large bowl, add the Brussels sprouts and drizzle with the dressing. Toss evenly to coat. Sprinkle with the Parmesan cheese and top with the cooked chicken.
  4. To make the dressing: In a small bowl whisk together the g1 minced garlic clove, zest and juice, of 1 lemon, 1 teaspoon yellow mustard, and ½ teaspoon anchovy paste. Whisking continuously, slowly drizzle 3 tablespoons of olive oil until well combined. Store dressing in the refrigerator for up to 2 weeks.

Enjoy!!!

Win a Copy of The Healthy Meal Prep Cookbook

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Cover Meal Prep.jpgToby Amidor is an extraordinary dietitian; she has been featured on Dr. Oz and has been quoted by dozens of health, fitness, and nutrition magazines, including: Oxygen Magazine, Dr. Oz The Good Life, Mic.com, Reader’s Digest, Shape.com, Women’s Health, Redbook, Men’s Journal, Huffington Post, Everyday Health, and more.

I am so excited about her brand new cookbook, THE HEALTHY MEAL PREP COOKBOOK. Toby provides practical and simple solutions with easy-to-follow directions. She shows you how simple it is to enjoy fresh and flavorful meals on even the most hectic days.

I have posted two of her amazing recipes earlier this month: her Root Vegetable and Bean Stew and her Coconut Lime Flounder in Parchment.

I caught up with Toby recently and asked her a few questions about the book and her lifestyle. Her answers will inspire you.

At the end of this blog, I am going to ask you readers a question and if you answer it in the comments section of the blog, you have a chance to win a copy of Toby’s new cookbook!

Kelly Springer: What inspired you to develop this cookbook?

Toby Amidor: I am a working mother of three kids, so I am very busy. If I don’t plan my meals, then my kids will be eating take out or fast food every night. Since I want them to eat healthy, plus I am on a budget meal prepping has become second nature. I wanted to share my tips and tricks with meal prepping with others so they can plan for healthy meals too.

KS: What type of health benefits would you anticipate people to reap by using this book as a go-to for their home-cooked meals?

TA: There are several health benefits that someone would have by following The Healthy Meal Prep Cookbook. First is portion control. All of my recipes list exact portions and measurements for every ingredient, including salt. Once the dish is done, you measure out the portions and store it for the week. Calorie control is a key component of weight loss and weight management. Second, you’ll eat healthier. Instead of stopping at a fast food joint or hitting up the vending machine, you’ll be armed with healthy meals and snacks throughout the week. Last, you’ll reduce mid-week stress. Many folks become stressed to get healthy food on the table, especially during the hustle and bustle during the work week. When everything is planned, it helps decrease stress related to weeknight meals.

KS: Do you consider the recipes to be kid-friendly? If so, tell me about a couple recipes that you think that kids will particularly love?

TA: Many of the dishes are kid-friendly recipes including my Apple Walnut Loaf, Wild Blueberry Whole Grain Scones, Lighter Panzanella Salad (my 12-year old LOVES it!), Maple Orange Glazed Carrots, and Slow Cooker Barbecue Chicken.

KS: If you had to pick three top-favorite recipes in this book, what would they be?

TA: That’s a tough question! That’s like asking a parent “who is your favorite child!” But if I had to choose it would be:

  • Lighter Panzanella Salad
  • Apricot Chicken Drumsticks
  • No Bake Maple Cinnamon Bars

Okay readers, now I have a question for you!

“How would a cookbook filled to the brim with easy to put together, delicious healthy meals benefit you and your family?

Answer this question by this Friday September 1st at 5 p.m. EST and I will choose a winner over the weekend to receive a signed copy of Toby’s book!

~Kelly Springer, RD,  MS, CDN

 

Root Vegetable and Bean Soup

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(Serves 4)

I have sad news for you: winter in Central New York will be here before you know it. Halloween is just over two months away and the snow has been known to start flying that early around here. But hang in there; I am going to help you get through with warming recipes.

Try this delicious soup of Toby Amidor’s when the coldness starts making its presence known. I guarantee you will love it! This is just one of several of her amazing recipes in her new cookbook, The Healthy Meal Prep Cookbook. Click here to check out this new favorite cookbook of mine. Enjoy!

Ingredients:

  • 1 packed cup baby spinach
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 medium carrot, chopped
  • 1 celery stalk, chopped
  • 1 medium parsnip, chopped
  • 1 medium turnip, chopped
  • 1 (15-ounce) can low-sodium kidney beans, drained
  • and rinsed
  • 6 cups low-sodium vegetable broth
  • 1 tablespoon mirin
  • 2 bay leaves
  • ¼ teaspoon freshly ground black pepper
  • Stack spinach and cut in ribbons Work in batches if
  • In a large pot over medium heat, heat the olive oil until it shimmer Add the onion, carrot, celery, parsnip, and turnip, and sauté until the onion is translucent, about 4 minutes. Add the beans, and stir to combine. Add the vegetable broth, mirin, and bay leaves, and stir to combine. Increase the heat to high and bring the liquid to a boil, then reduce the heat to low, cover the pot, and simmer until the beans are tender, about 20 minutes.
  • Remove and discard the bay Stir in the spinach

ribbons and black pepper.

REFRIGERATE: Store the cold soup in a resealable container for up to 1 week. Reheat in a pot over medium-high heat. Bring the soup to a boil, then reduce the heat to low and simmer for 10 minutes. Single servings can be reheated in the microwave on high for 2 to 3 minutes.

FREEZE: Store the cooled soup in individual freezer-safe containers or in one large container for up to 2 months. Thaw in the refrigerator overnight. Reheat in a pot over medium-high heat. Bring soup to a boil, then reduce the heat to low and simmer for 10 minutes. Single servings can be reheated in the microwave on high for 2 to 3 minutes.

 

Coconut Lime Flounder in Parchment

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Every now and then, I meet a nutrition expert that I admire. Toby Amidor is one of them. You may have seen her on Dr. Oz or quoted in Readers Digest, Redbook, Women’s Health, Oxygen Magazine, or many other publications. She is a nutrition expert extraordinaire and I am so excited about her new cookbook, The Healthy Meal Prep Cookbook, which will be released in just a couple weeks!

This is one of my favorite dishes in the cookbook and it only takes 15 minutes to prepare and 15 minutes to cook! Enjoy! For more delicious recipes, be sure to visit http://bit.ly/HealthyMealPrepCookbook.

Coconut Lime Flounder in Parchment

Ingredients:

  • ¼ cup coconut cream (not coconut milk)
  • Zest of 2 limes
  • 2 teaspoons low-sodium
  • soy sauce
  • 2 limes, cut into
  • 6 rounds each
  • 12 fresh basil leaves
  • 4 (5-ounce) flounder or
  • cod fillets
  • 4 tablespoons unsweetened, shredded coconut, divided

Instructions

  1. If cooking the fish right away, preheat the oven to 400oF.
  2. In a small bowl, whisk together the coconut cream, lime zest, and soy sauce.
  3. Place 1 piece of parchment paper flat on the counter.
  4. On the lower half lay down 3 rings of lime and then a layer of 3 basil leaves. Place the fish on top of the basil and lime.
  5. Spoon 2 teaspoons of the coconut mixture over the fish and sprinkle it with 1 tablespoon of shredded coconut.
  6. Fold the parchment paper in half over the fish. Working your way around, gently roll the edge of the open sides of the paper, tucking the ends under the packet. Repeat this step for the remaining three packets.
  7. At this time, you can store the raw-fish packets in the refrigerator and cook as needed.
  8. To cook, place up to two packets on a baking sheet and roast until the fish is opaque and reaches an internal temperature of 145oF, about 10 minutes. Using a sharp knife, carefully cut several 3-inch slits in the packets.

REFRIGERATE: Store the uncooked packets for up to 3 days. Once cooked, transfer the fish and seasonings to a resealable container and refrigerate for up to 5 days.