This is a great recipe and nutrient dense for St. Patrick’s Day at home or in the office. As a Nutrition Coach, I try my best to follow recipes. I always like to add my own flare. So you can follow this recipe and if you like you can follow my flare. Skip the caramel sauce, add more protein with 1/2 cup of greek yogurt like Siggi’s or Fage’ and drizzle the juice from your pan on top for natural sweetness. Enjoy! https://www.eatright.org/food/planning-and-prep/recipes/poached-pears-with-caramel-sauce-recipe
Did you know March is National Nutrition Month….here are 6 steps to help you GO FURTHER WITH FOOD. Include a variety of healthy foods from all of the food groups on a regular basis. Consider the foods you have on hand before buying more at the store. Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week. Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do. Continue to use good food safety practices. Find activities that you enjoy and be physically active most days of the week.
This southwest hummus wrap from chef-in-training.com is light, only 7 ingredients, and will keep you feeling full compliments to the healthy fat in the avocado! This wrap is easy to eat at the office or on the go. You can go with an alternative, grain free wrap such as these from Siete: Grain Free Tortillas. Southwest Hummus Wraps Ingredients 1 (10 inch) Tortilla wrap 3-4 Tablespoons of Southwestern Hummus Recipe 2 Tablespoons corn 2 Tablespoons black beans 1 Tablespoon diced tomato 2 Tablespoons diced avocado 1 cup shredded lettuce For directions click here.
Tropical chickpea salad from Veggies Save the Day— so easy yet so delicious! In case you aren’t entirely convinced to give this refreshing chickpea salad a try, here are NUMEROUS health benefits: Helps Control Blood Sugar Levels Increases Satiety and Helps with Weight Loss Improves Digestion Thanks to a High Fiber Content Helps Protect Against Heart Disease and Cancer Provides Essential Vitamins and Minerals Great Source of Plant-Based Protein This makes a great side item or afternoon snack. It’s also just as yummy for leftovers so whip this salad together and ENJOY! Tropical Chickpea Salad Ingredients 1-15 ounce can chickpeas (1 1/2 cups), rinsed and drained ½ red onion diced 1 mango (any variety), cubed 1 avocado cubed Handful of chopped cilantro 3 Tbsp lemon juice 1 Tbsp olive oil 1/4 tsp ground cumin Dash of chili powder Salt to taste For directions click here.
When it’s summertime and there are endless activities, it never hurts to have some easy no cook meal options! This Chocolate Overnight Oats recipe from Homemade Nutrition is a tasty dish to satisfy your sweet tooth and can be paired with a banana and eaten for breakfast… Enjoy! Chocolate Overnight Oats Ingredients: 1/3 cup instant or quick-cooking oats (can also used steel cut or rolled oats) 1 tablespoon chia seeds 2 teaspoons cocoa powder pinch of cinnamon (about 1/8 teaspoon) 1/3 cup Greek yogurt 1 tablespoon pure maple syrup or honey 1/3 cup milk small splash of vanilla, about 1/8 teaspoon (optional) 1/2 banana, sliced for serving For directions click here.
Coffee lovers this one’s for you! With only 8 ingredients, this coffee banana smoothie from Cookin’ Canuck will provide you with both macro and micronutrients. A quick and healthy breakfast in a cup! Healthy Coffee Banana Smoothie Ingredients 1 cup chilled brewed coffee 1½ bananas, cut into chunks 1 cup nonfat plain Greek yogurt 1 tbsp ground flax seed 2 tsp honey or agave nectar ½ tsp ground cinnamon ¼ tsp grated nutmeg 6 ice cubes For directions click here.
This avocado toast from the Aloha Files makes for a tasty appetizer but with my meal planning, I challenge my clients with dishes that can be done for breakfast. Top a fried egg on top and it makes for a powerful, quick breakfast. Gluten Free? No problem, just grab your favorite GF bread and breakfast is good to go! Avocado Toast Ingredients 1 fresh baguette 6 avocados 2 tomatoes, diced 1 lemon, juiced 1/2 cup balsamic vinegar For directions click here.
This garlic shrimp with cilantro spaghetti squash from Eating Well is light and refreshing–perfect for summer! Nicely paired with some sautéed greens on the side. (Also, loaded with fresh cilantro, a natural detoxifier!) Enjoy!! Garlic Shrimp with Cilantro Spaghetti Squash Ingredients 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded 2 tablespoons extra-virgin olive oil 1 tablespoon minced garlic 1 teaspoon ground coriander 1 teaspoon ground cumin ½ teaspoon salt, divided ¼ teaspoon cayenne pepper⅓ cup dry white wine, such as pinot grigio 1 pound peeled and deveined raw shrimp (16-20 per pound), tails left on if desired Shrimp Cooked 1 tablespoon lemon juice ¼ cup chopped fresh cilantro 2 tablespoons unsalted butter, melted ¼ teaspoon ground pepper Lemon wedges for serving For directions click here.
It’s never too hot for soups! Sweet and sour beef-cabbage soup from Eating Well is filled with vitamin A, vitamin C and potassium– all essential micronutrients vital for a healthy immune system. Soups are great to make in a large batch, freeze and have for leftovers throughout the week! Sweet & Sour Beef-Cabbage Soup Ingredients 1 tablespoon canola oil 1 pound lean (90% or leaner) grass fed ground beef 1½ teaspoons caraway seeds 1 teaspoon dried thyme 2½ cups frozen bell pepper and onion mix, thawed, chopped 1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced 6 cups reduced-sodium beef broth 1 15-ounce can crushed or diced tomatoes 1½ tablespoons honey 1 tablespoon paprika, preferably Hungarian sweet 3 cups coarsely chopped Savoy, or green cabbage 1-2 tablespoons cider vinegar ¼ teaspoon salt Freshly ground pepper to taste For directions click here.
Need a quick grab and go snack? These 5 ingredient granola bars from the Baker Mama are simple and an easy way to add in protein and healthy unsaturated fats to hit your macros! Make a big batch and store for the week. These make a great snack or sweet treat to finish the day right! 5-Ingredient Granola Bars Ingredients 1 cup natural peanut butter or 1-1/2 cups natural almond butter ¾ cup honey 4 cups pre-made dark chocolate almond granola (or your favorite pre-made granola flavor) 1 cup old-fashioned oatmeal ¾ cup dark chocolate chips, divided For directions click here.
These Asian-Style Marinated Pork Chops from Martha Stewart are not only tasty, but just 6 simple ingredients! Pair with your favorite side of sautéed greens and voila–dinner is served! Asian-Style Marinated Pork Chops Ingredients 5 tablespoons soy sauce 2 tablespoons hoisin sauce 2 cloves garlic, crushed 1 tablespoon honey 1 tablespoon sugar 4 center-cut pork chops, 1-inch-thick, well trimmed For directions click here.
He is risen! “And they found the stone rolled away from the tomb, but when they went in they did not find the body of the Lord Jesus. While they were perplexed about this, behold, two men stood by them in dazzling apparel. And as they were frightened and bowed their faces to the ground, the men said to them, “Why do you seek the living among the dead? He is not here, but has risen. Remember how he told you, while he was still in Galilee, that the Son of Man must be delivered into the hands of sinful men and be crucified and on the third day rise.” (Luke 24: 2-7 ESV) “HE IS RISEN! Easter is here–the celebration of the Savior who has conquered the grave. Jesus got out of the tomb. This day is meant for celebrating Jesus, the One Who conquered the grave, and not just today,…
A meatless recipe for Good Friday, but first– What is Good Friday? “Good Friday commemorates the day after the Last Supper. Jesus was sent before the Roman governor Pontius Pilate. Pilate found no reason to punish Jesus, and told the Jewish priests to punish him by Jewish laws. The priests insisted that Jesus had broken Roman law, so Pilate went to King Herod of the Hebrew people. Herod too sent Jesus back to Pilate, who (literally) washed his hands of the affair and gave in to the demands of the Jewish priests to execute Jesus. According to Roman custom, Jesus was beaten and crucified, which was a form of both torture and execution meant to instill fear in any who would oppose Roman rule. To mock Jesus for his reputation as a revolutionary leader of the Jews, Roman soldiers made him a crown of thorns and crucified him under a sign…
This Dr. Oz fat flush water recipe from So Fab Food is infused with cucumber, grapefruit, tangerine, and peppermint leaves, providing vitamin C and phytonutrients to help speed up fat metabolism and rid the body of toxins! ***Flavor tip: Remove grapefruit peels before steeping to avoid bitterness Happy Steeping! Dr. Oz Fat Flush Water Ingredients 58 oz Filtered Water 1 Grapefruit 1 Tangerine 1 Cucumber 20 Peppermint Leaves For directions click here.
A delicious and healthy twist on traditional pizza! This recipe is also a creative way to use fresh produce from the farmer’s market (triple win)! This Pea Prosciutto Spring Pizza from What’s Gaby Cooking has everything you need–an egg, fresh mozzarella, prosciutto, fresh peas and asparagus, and drizzled basil vinaigrette! Any dish with greens AND an egg, we love over here at Nutrition by Laine! Pea Prosciutto Spring Pizza Ingredients 1 recipe fresh pizza dough 1/3 cup Basil Vinaigrette 1 cup fresh mozzarella, sliced 1/2 cup fresh peas, blanched 1 bunch asparagus, tips only, blanched 2 eggs 4 ounces prosciutto Kosher salt and freshly cracked black pepper to taste Fresh Basil, torn into pieces For directions click here.
These peanut butter banana kefir pancakes are mouthwatering from Kara Lydon, the Foodie Dietitian! *Additional Tips by Laine: 1. Make on the weekend and freeze for the week. 2. Kids will love them! 3. Maple syrup can be substituted for agave or honey….provides lower glycemic index. 4. Sub applesauce for butter. 5. Sub out Bob’s Red Mill or King Arthur GF baking flour for whole wheat flour. 6. Top with fresh berries for extra natural sweetness. Peanut Butter Banana Kefir Pancakes Ingredients: 2 cups white whole-wheat flour 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 2 cups vanilla kefir 2 eggs 2 small or 1 large banana, sliced 2 tablespoons butter 1/3 cup maple syrup 1/3 cup unsalted creamy peanut butter For directions click here.
Turmeric–are you implementing this powerful spice into your diet? Turmeric is widely known for its anti-inflammatory properties due to it’s main active ingredient, curcumin. Turmeric has also been linked to improved brain function and decreased risk for heart, brain and Alzheimer’s disease. Increase your intake with this mango ginger turmeric smoothie by Lively Table! Mango Ginger Turmeric Smoothie Ingredients 3/4 cup mango cubes (fresh or frozen) 1/4 cup oats 1/4 cup nonfat plain greek yogurt 1/2-in piece of ginger 1/2 tsp ground turmeric 3/4 cup milk of choice (option: unsweetened vanilla almond milk) 3-4 ice cubes (if using fresh mango) Honey to taste For directions visit here.
The weather is starting to warm up and spring is nearing! As the temps rise, this salad from the Clever Carrot is a nice meal prep option that won’t leave you feeling too heavy. It is light and nutritious yet refreshingly juicy with cara cara oranges! Cara Cara Orange Salad Salad ½ c. slivered almonds, toasted 2 leftover chicken breasts (grilled or roasted) 2 Cara Cara oranges 4 handfuls of mixed greens, washed & spun dry Miso Vinaigrette 3 tbsp. white miso ¼ garlic clove 1 tbsp. honey 2 tbsp. mirin 2 tbsp. rice wine vinegar ½ tsp. toasted sesame oil ¼ cup vegetable or mild olive oil 2 tbsp. water For directions click here. Enjoy!
Your next meal, eat some omega-3’s in these tasty smoked salmon and smashed avocado tartines from Baker by Nature! These are simple and could work for breakfast, lunch, or dinner! Besides containing omega-3 fatty acids, salmon contains vitamins and minerals, such as vitamin A, B, D, and selenium just to name a few. Salmon helps cardiovascular health, correct muscle and tissue development, improve eye health and aids in the overall metabolism of the body. Smoked Salmon & Smashed Avocado Tartines Ingredients: 2 slices bread of choice, toasted 1 ripe avocado 4 ounces smoked salmon 4 slices tomato 8 thin slices cucumber 1 tablespoon capers 1 tablespoon olive oil Fresh lemon juice for squeezing 1/2 teaspoon crush red pepper flakes 1/2 teaspoon flaky sea salt 1/4 teaspoon freshly ground black pepper For directions click here
Load up on protein and omega 3’s with this delicious smoked salmon salad from the Natural Nurturer! Packed with cucumbers, avocado, blueberries, spinach, and, of course, smoked salmon–all drizzled in a tangy lemon Dijon dressing! This salad is hearty and will leave you feeling entirely satisfied. Smoked Salmon Salad Ingredients: Serves 2 For Salad: 1 avocado, pitted, peeled, and diced 4oz wild smoked salmon 2 Persian cucumbers 3-4 big handfuls of baby spinach ¾ cup fresh blueberries For dressing: ¼ cup avocado oil or a good quality olive oil Juice of ½ a lemon 2 teaspoons Dijon mustard Sea salt & black pepper to taste For Directions keep reading here.
It’s the holidays, that time of year that’s filled with lots of sweets and goodies! Instead of stressing and eyeing the cookie platter from across the room in yearning, know that it is OK to have treats just be MINDFUL. Being mindful of your eating habits during the holidays allows you to enjoy some of your favorite treats and avoid over indulging when you get alone with those cookies! Mindful eating allows you to be happy and avoid the binge eating that would just make your waistline angry with you in 2017, so relax and enjoy your cookie! These gingerbread cookies from My Wife Can Cook are easy and look delicious… Easy Gingerbread Cookies For the cookies: 1 c. butter, softened 1/2 c. brown sugar 1/3 c. molasses 1/8 tsp. baking soda 1/2 tsp. cinnamon 1/2 tsp. ground ginger 1/2 tsp. ground cloves 2 1/2 – 2 2/3 c. flour For the frosting…
Want to lose weight? Eat more of these 7 high-fiber foods that do the weight-loss work for you. Why is fiber good for weight loss? For starters, it fills you up. When people were told to eat 30 grams of fiber daily, but were given no other dietary changes, they lost a significant amount of weight, according to a study in the Annals of Internal Medicine. Plus one study published in the Journal of Nutrition found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost in 2 years. Check out these 7 foods to get your fill of fiber and remember eating organic, whole clean foods is treating your body well. Source: Eatingwell.com Green beans Raspberries Apple Pumpkin Chickpeas Strawberries Sweet Potatoes Fiber is also a source of food for the healthy bacteria in your gastrointestinal tract, known as prebiotics! Prebiotics act…
Apple Cranberry Sweet Potato Bake Recipe from Stupid Easy Paleo is the perfect grain-free dish full of spice and warmth! Throw these 5 ingredients together and you have a fun fall twist on regular sweet potatoes to bring to your next Thanksgiving potluck! Apple Cranberry Sweet Potato Bake Ingredients: 6 small sweet potatoes, peeled and diced 2 apples, diced ½ cup fresh cranberries* 2 tbsp ghee or coconut oil 1-2 tsp cinnamon or Primal Palate Apple Pie Spice Pinch of sea salt For full directions visit Stupid Easy Paleo here.
Thanksgiving is around the corner and this recipe is a delicious alternative for regular mashed potatoes! These garlic mashed cauliflower florets from Ultimate Paleo Guide are super simple and a perfect way to sneak in more veggies! Garlic Mashed Cauliflower Ingredients: 1 head Cauliflower (cut into florets) 2 cloves garlic 2 tbsp olive oil 1/4 cup Coconut milk Fresh chopped herbs (optional) Sea salt and fresh ground pepper (to taste) Directions: For full directions visit Ultimate Paleo Guide here.
Looking to spice up a traditional spaghetti squash meal with some zest and life? Get excited because this flavorful Pad Thai inspired spaghetti squash from A Couple Cooks is perfect and happens to be gluten and grain free! Spaghetti Squash Pad Thai Ingredients: 1 large spaghetti squash Olive oil Kosher salt Fresh ground black pepper 3 carrots ½ red pepper 4 cloves garlic 5 green onions 2 eggs ½ cup chopped fresh cilantro 3 tablespoons sweet chili sauce 3 tablespoons soy sauce 1 lime Sriracha (optional) 2 tablespoons peanut oil 1 and ½ cup bean sprouts, divided ½ cup roasted salted peanuts, chopped Directions: Preheat oven to 400°F. Using a large, sharp knife, cut the spaghetti squash in half. Scrape out the seeds using a spoon and sprinkle the cut sides with olive oil. Season with kosher salt and freshly ground black pepper. Place the squash cut side down on…
Who doesn’t love fajitas? These Chicken Fajita Roll Ups from Follow the Ruels are delicious and packed with lean protein! Ingredients 1tsp olive oil 1 green bell pepper, sliced 1 red bell pepper, sliced 1 onion, sliced 1 lb chicken tenders 1 tbsp taco seasoning Instructions Preheat oven to 375. Saute the peppers and onions in the olive oil over medium high heat until the peppers are slightly tender and onions turn opaque. About 7 minutes. Sprinkle 1 to 2 tsp of the taco seasoning over the peppers and onions part way through cooking. Lay the chicken tenders out on a cutting board and, one at a time, pound out the tenders with a meat mallet or the back of a pan until thin and flat. Sprinkle the surface of the tenders with taco seasoning. To assemble the roll ups, place a small stack of the peppers and onions in the…
These Pumpkin Chocolate Chip Energy Balls from Clean Food Crush are fun and festive for fall and not to mention delicious! They are super easy and no bake–just mix, roll, and refrigerate! Pumpkin Chocolate Chip Energy Balls Ingredients: 3 cups dry, uncooked oatmeal 1 cup all-natural Pumpkin Puree 1 cup all-natural Peanut butter, or Almond butter 2/3 cup pure maple syrup or raw honey 1/2 tsp cinnamon 1/2 tsp pumpkin pie spice 1/2 Tbsp vanilla extract 4-6 Tbsp ground flax seeds 1 cup small chopped walnuts, chopped almonds, chopped peanuts, coconut flakes, or any combination of mix-ins that equal 1 cup total. 1/2 cup mini dark chocolate chips. You could use dark chocolate/cacao pieces, or just skip them altogether. Instructions: Combine all ingredients together in a medium bowl until very thoroughly mixed. Roll into balls of about 1″ in diameter (mine were a bit larger). Place on a cookie sheet covered…
A quick and easy breakfast recipe to help start your day off right! This creamy whipped Toasted Coconut Breakfast Spread from A SPICY PERSPECTIVE has a secret ingredient that will give you a little pep in your step throughout the day 4-Ingredient Toasted Coconut Breakfast Spread Ingredients: 16 ounces Real California Milk Low Fat Cottage Cheese 1 tablespoon honey 2 teaspoons vanilla extract 1 cup shredded coconut Directions: Preheat to oven to 400 degrees F, and spread the coconut evenly over a baking sheet. Place the baking sheet in the oven on the upper rack. Toast the coconut for 2-4 minutes. *Do not take your eyes off the coconut, it can turn from white to black in a matter of seconds. Cool the coconut on the baking sheet. While the coconut is cooling, place the cottage cheese, honey, and vanilla extract in a food processor (or blender.) Puree until smooth. Add the…
To understand what is the difference between greek yogurt and regular yogurt, it helps to know some “yogurt–making 101.” When both types of yogurt are made, liquid whey from fermented milk is drained off. More liquid whey is drained off to make Greek yogurt than to make regular yogurt. Less liquid makes Greek yogurt thicker and creamier than regular yogurt. It also accounts for nutritional differences between the two.* Greek yogurt contains more protein than regular yogurt. A cup of plain fat–free Greek yogurt contains 23 grams of protein compared to 13 grams in a cup of plain fat–free regular yogurt. Comparing those same yogurts reveals that regular beats Greek for calcium content. The regular yogurt contains a whopping 450 mg calcium versus 250 mg calcium in the Greek yogurt. However, the Greek yogurt is still an excellent source of calcium. The Greek yogurt contains about half the carbohydrates of regular…
With everyone watching their “grains”, this considerably staple food group has received a lot of bad rap as a food to avoid. As a nutrition coach I agree IF you have been tested for an intolerance…..keyword “TESTED”. Grains are not bad, in fact, they provide TONS fiber to your GI system. One of the questions I always ask my clients is “What is your elimination process?” This tells me many things like: are you eliminating unwanted toxins or are you absorbing unwanted extras, like excess fats. Elimination is key to keeping your GI healthy and your immune system strong. Need help putting the good grains and fiber back into your diet? Schedule a nutrition consultation and we can establish a personalized nutrition plan to get rid of unwanted toxins and with that unwanted extra weight. Read more from the Whole Grains Council and their recommended Grain-of-the-Month here.
Not all granola bars are treated equal and with the hustle and bustle of work, kids, life. Getting nutrient dense foods in your daily meals are key. I like this website and how they broke it down into their TOP 15 granola bars. Simple but educational information. Just a reminder that not all granola bars are created equal. Click here to see the list of the top recommended granola bars.
My best time-saving suppers in the summer are “salads.” Not only are salads are quick, they require not much thinking when it comes to the same old “What am I going to make tonight” Salads are also skinny around the waistline as long as you don’t pile on the salad dressings. My favorite bottled salad dressing is by “Organicville” because it is gluten free. I also like to add a squeeze of mandarin orange on my salad along with a little EVOO (extra virgin olive oil) with a touch of fresh cracked pepper. My favorite salads include the following ingredients: arugula or spinach, avocado, strawberries and a hint of gluten-free balsamic dressing. If you want more protein you can add shrimp, chicken, or summer sausage. So enjoy your summer time with your family and friends and think Salads!…….your waistline will thank you and so will your family and friends.
Ingredients: Serves 4. 6 medium blood oranges* 2 fennel bulbs ¼ cup parsley leaves ¼ cup pistachio flakes Lime & Pepper dressing ¼ cup freshly squeezed orange juice Freshly squeezed juice of 1 lime 1 tbsp maple syrup ¼ tsp ground cinnamon ¼ tsp ground pepper Directions: 1. Using a small sharp knife, remove the skin from the oranges. Thinly slice the oranges into round segments and place into a medium mixing bowl. 2. Carefully chop the end and tips of the fennel. Thinly slice the fennel and combine together with the parsley and oranges. 3. To make the dressing. Combine all ingredients in a small bowl and mix well. 4. Drizzle dressing over the salad, mix well to combine and sprinkle with pistachio flakes to serve. * If you don’t have blood oranges. This can be substituted with regular navel oranges. Recipe from Secret Squirrel Food
June’s Grain of the Month is Sorghum. Ask a hundred people if they’ve ever eaten sorghum and chances are, they’ll have no idea what you’re talking about. However, sorghum, a cereal grain, is the fifth most important cereal crop in the world, largely because of its natural drought tolerance and versatility as food, feed and fuel. In Africa and parts of Asia, sorghum is primarily a human food product, while in the United States it is used mainly for livestock feed and in a growing number of ethanol plants. However, the United States also has seen food usage on the rise, thanks to the gluten-free benefits of sorghum for those with celiac disease. Sorghum is an ancient cereal grain and was collected 8000 years ago in Southern Egypt, in a place called Nabta Playa. Sorghum was domesticated in Ethiopia and Sudan and from there moved throughout all of Africa, where…