Kelly's Pantry

My Favorite New Snack Recommendation: The Only Bean Crunchy Dry Roasted Edamame Made With Avocado Oil

2026-04-18T16:36:00.003-04:00

So it's been almost 4 years since I wrote a blog about any topic. The reason I am writing this blog is because I have been so inspired by a healthy snack that I found, that I feel the need to share it with everyone! For the last decade I have been recommending that clients buy dry roasted edamame as a healthy snack, something to add protein and crunch to salads, and a non-perishable travel snack. The brands I used to eat were fine. They were dry and kind of bland, but they had protein and fiber and I was okay eating them.

Enter... The Only Bean Crunchy Dry Roasted Edamame with Avocado Oil! I found this version at Costco (apparently also available at some Targets) and was immediately intrigued by them since they are made with Avocado oil, which I would argue is one of the healthiest oils you can use. The second I tried a bite I knew they were going to be my new favorite snack. They are SO MUCH better than any other dry roasted edamame that I have ever had (and I have had several brands). They satisfy the crunchy and salty fix that many people yearn for, yet are super nutritious with their 6 grams of fiber and 14 grams of protein per serving. They are a super filling and healthy snack at only 120 calories. I appreciate them for their well-balanced macronutrient profile, making for almost no rise in blood sugar after eating. They supersede any protein bar because they have similar nutritionals, yet much cleaner ingredients (edamame, sea salt, avocado oil): No fake sugars. No added sugar. No added fibers. No fillers. No thickeners/stabilizers. No artificial flavors/colors. Lower calorie. Say what you will about soy, I honestly don't think there are many well-done research studies showing negative effects of soy, and if anything, many are very positive showing the anti-cancer properties, impressive improvements for menopausal women dealing with hot flashes, and potential benefits in lowering cholesterol.

Everyone I have recommended them to loves them and I think you will too. I have no affiliation with The Only Bean and have not been paid or compensated in any way to promote this product. I am writing this rave review because I am genuinely excited for a snack that I think will change the snacking habits of many people who struggle with salty snack cravings and tend to lean towards things like chips and pretzels, which we know are not nutritional powerhouses. Let me know what you think!

I'm Back!

2026-04-18T16:15:00.000-04:00

It's crazy to know that it's been almost 4 years since I wrote my last blog. The last blog I wrote was entitled: "What I feed my 2 year old in a day." That 2 year old is now a 6 year old in kindergarten! I have a new 2 year old girl, and a 4 year old boy in between those two girls.

Note: We don't get many good family photos, so this one is over a year old...

Anyway, it's been a very busy few years with having babies, moving houses, raising kids, owning a business [Wayne Nutrition] and counseling clients, and I am just now finally finding time to get back to prioritize blog writing. I hope to provide more meal and snack recommendations, give my tips and ideas for feeding kids, and tips for staying healthy when you feel like your time is super limited. It's all about priorities, so I am trying to make this blog a priority again.

Stay tuned for some articles that I hope you find helpful and informative. I hope to have content published much more frequently than every 4 years going forward! :)

What I feed my 2 year old in a day

2022-07-25T20:22:00.000-04:00

Aislyn [2.5 yrs]& her cousin Kieran [3 yrs] eating a healthy dinner.

A lot of people tell me they really struggle with finding healthy foods and meals that their toddlers will eat. I often use examples of what I feed my daughter (Aislyn) to provide clients with some healthy ideas. Some people may think this seems like too much work, but many of the dinner ideas I provide you with below take <10 minutes to make. Putting together meals for the day for anyone will take a bit of time, unless you are using literally all packaged foods that require no prep. However, as I say to my clients "if being healthy and fit was easy, everyone would be that way!". So, if your child's health is important, take a few more minutes each day to cut some fresh fruits and veggies for them. I cannot stress enough how much parents serve as role models. Aislyn will want things I would never think a toddler would eat, simply because she sees mommy and daddy using it (eg: wheat bran, high fiber twig cereal, walnuts, pea protein powder, etc.).

People also struggle with getting their kids to eat healthy foods as well as how to encourage them to finish a meal. Should they bribe them with dessert? Do they punish them if they don't eat the green beans? I figure since I have so many clients and friends that struggle with these things, I should write a blog about it to help share some tips and ideas. My undergraduate research focused on "Parental feeding styles and the risk for childhood obesity", and now that I am a mother of two, I feel that I have ample credentials to write on the subject.

My Parenting Style: I feed Aislyn mostly healthy meals and snacks all through the day, and very rarely give her ultra-processed foods. She drinks water for the most part, but I do sometimes mix fruit juice and water together (probably 10% juice, 90% water) to encourage her to drink a little more. She does drink organic 1% milk, which I often mix with kefir. I figure since she is eating pretty healthy most of the time, a little extra sugar to get some more hydration and some probiotics in won't hurt.

I do occasionally give into bribery. There are mixed schools of thought on this, but I feel that sometimes it is necessary. I also have found that I try to bribe with foods that aren't necessarily "treats." Today Aislyn wanted more "boo boo's go bye bye" (broccoli), but I said she needed to eat another bite of her sandwich to get more broccoli. This leads her to think broccoli is special. I've done the same thing regarding finishing a meal: "if you take 4 more bites, I'll give you (plain) cheerios or (unsweetened) applesauce." Now plain cheerios and applesauce are both thought to be treats. However, that is not to say that my husband and I don't also bribe with other stuff if we have it in the house. After family events or parties, we often go home with cake or cookies. I will bribe her with (for example) "if you take 4 more bites, you can have a cookie." For which, we only give her half of a cookie. She does get sugary "junk" food, but in very small quantities. Luckily, she is very good about listening to her body and not overdoing it for the most part. Sometimes she will eat only part of what I give her and says "save for later?". She did this with an ice cream bar- each day she would only eat 1/4 of it and save the rest for later, even though she could have had the whole thing if she wanted.

Aislyn's dinners are generally very healthy, as you would expect having a dietitian as a mother. However, I don't forbid her to eat things that might not be considered healthy. When she's at the grandparents' houses, she may have pasta, mac and cheese, ice cream, and other things. That is special. The other night we were at a friend's house, and she ate pizza. That's fine. I don't buy pizza for her or make mac and cheese because there are enough situations throughout the year where she gets these fun foods. Though, I occasionally have bought the mac and cheese that is made out of bean pasta since it has fiber and protein as a treat. I tell my adult clients the same thing. I don't recommend buying candy and cakes, because between birthdays, holidays, and parties, most people have exposure to these things quite frequently.

I think it's important to expose kids to "treats", but not train them to expect one after every meal. I see this with clients who grew up getting dessert every day, they are the ones that want something sweet after a meal. One of Aislyn's favorite desserts is unsweetened applesauce with cinnamon. I do, however, buy things that aren't necessarily healthy for her to eat occasionally since she is a kid and needs to have fun snacks like her friends do. In those instances, I use things like Teddy Grahams, Quaker Squares cereal, and Wheat Thins, which are 100% whole grain, but do have a decent amount of sugar. I think it's also important to teach kids why they need to eat certain foods. At 2 years old, Aislyn gets a lot of "boo boos". So, I taught her that vegetables like broccoli, asparagus, carrots, and others, make "boo boo's go bye bye"- so she is actually eager to eat them, especially when she has a boo boo. We taught her that her salmon and turkey help build big muscles (and she likes "making muscles" with her arms).

If Aislyn doesn't eat her meal, we don't give her a treat. We keep reintroducing the meal she didn't eat as her snack option. If she doesn't finish her oat bran, I will present that when she is hungry later. Didn't finish her turkey sandwich? That can be her afternoon snack. That way you don't waste food and the child learns that they need to eat their meals to get anything fun. It's also a tip I give to my clients who find themselves finishing their kids PB & J or eating those goldfish that their child didn't eat. If it's more than 1/2 a bite, it's worth saving for later.

School Lunch #1: This is a picture from prior to my son being born when I would pack breakfast for Aislyn as well (whole wheat pancakes & yogurt in a re-usable pouch)

School Lunch #2: A recent picture of her school lunch, though I usually add another container of cereal, puffs, nuts, or crackers.

WHAT I FEED MY 2 YEAR OLD (now almost 3 yo) IN A DAY:

So, enough on my philosophy of what I feed a toddler... what do I actually feed her in a day? Here is a typically school day:

BREAKFAST:

2 options:

1. Cereal= Trader Joe's high fiber cereal or a bran flake type cereal mixed with a more fun cereal like Life, Multi-grain Cheerios/Grain Berry Honey Nut Os, or sometimes just Nature's Path Heritage Flakes + 1 or 2% milk and a fruit (banana, sliced berries, etc.).

2. Oat bran w/ banana or berries, cinnamon, 1 tsp maple syrup, milk and sometimes Trader Joe's vanilla pea protein powder (she really likes it!). Sometimes she eats this cold, and sometimes she wants me to add in wheat bran since she sees me using that.

Sometimes I will mix flavored kefir with milk for her to drink along with water, or if she's still hungry, she'll get plain yogurt mixed with fruit. At some point during the day, I make sure she gets "cultured dairy" for the calcium, protein & probiotics.

AM SNACK: Sliced banana (or if I don't have that, another sliced fruit)

LUNCH: Sandwich: Avocado, hummus, or turkey w/ a part skim mozzarella cheese stick and sliced vegetables (cherry/grape tomatoes, broccoli, cooked carrots, or cucumber); occasionally I'll throw in whole grain crackers like Wasa or Trader Joe's Seeds & Grains Crispbread

PM SNACK: Sliced fruit (apples, berries, grapes) + a "somewhat fun" snack which often is just more cereal like cheerios/Quaker Squares/Life or sometimes crackers like wheat thins

DINNER: Protein, veggies & a starch

Dinner Examples: Salmon, broccoli & sweet potato; pork tenderloin, whole wheat couscous & mixed vegetables; chicken sausage, beets, carrots & TJ's cauliflower gnocchi; Lentil or Chickpea Pasta w/veggies & marinara (or oil & parmesan); tofu w/ stir fry veggies & quinoa; air fried 'healthy' chicken nuggets w/ air fried potatoes & ketchup, asparagus; lox (&chix), quinoa blend, broccoli (picture below), sauteed shrimp, mixed veggies & avocado toast

DESSERT: Applesauce, cheese & crackers, popcorn, or sometimes a treat like Teddy Grahams or a cookie/other baked good that we got from somewhere.

WEEKENDS

Aislyn knows weekends are special, so that's where she gets her pick of a special breakfast*:

1. Homemade Whole wheat pancakes or waffles

2. "Eggies" (eggs w/ cheese and often a small slice of toast)

3. Homemade Whole wheat French toast

* All served with milk, water, and fruit

If I do take the time to make her whole wheat waffles or pancakes (often Grain Berry or Kodiak brands), I will make a big batch and freeze a bunch so I don't have to do it all the time. If I really don't have time, I will buy the Kodiak Cake frozen waffles or pancakes and use those. I do put some butter and maple syrup on them.

Lunch is often a PB & J (all natural, no salt peanut butter w/ low sugar jam that is just made of fruit), lunch meat or fresh cooked turkey/chicken for protein, and of course, a vegetable on the side.

Of course, as with any kid, Aislyn goes through periods where she won't want to eat what I make. That's when I either just let her eat what she wants from the meal, or occasionally I will give her another option if it's already made in the fridge. I will not go out of my way to cook a whole other meal. One meal where she doesn't get protein isn't going to stunt her growth, so it's not a big deal. Sometimes it isn't worth the fight. It's not 100% perfect every day, but Aislyn has been eating healthy her whole life and at times does actually enjoy the food. For example, she asks for oats on the weekends sometimes, when she could be eating waffles. She asks for more broccoli when she could be eating more French fries. So, my advice to parents is to make healthy foods the norm, but still allow your child some treats a few times during the week. Try to make things that are actually fairly healthy seem like a treat. Hopefully with these suggestions, you will raise your kid to be healthy and actually want to eat foods that are good for them.

Healthy Family Dinner Ideas

2022-01-15T21:48:00.002-05:00

When clients meet with me, I almost always ask "what did you have for dinner last night?". This sometimes throws people off guard and they can't remember. For my long standing clients, they say "I knew you were going to ask that!". I ask this question because sometimes it is very telling in terms of what types of foods they have in their house. Sometimes, they tell me an excuse of why they ate poorly, and we try to come up with a plan to help make a better choice next time that situation occurs. I do find that people struggle with coming up with fun, interesting, and healthy meal ideas that they want to make and that the family will eat. So, I find myself rattling off what I made for dinner that week so far to give them ideas. I recently realized that I should just write a blog about this to provide my readers with ideas, and I can even send my clients to this post to have the ideas at their fingertips. Below are meals that I make on a regular basis... and some that I don't make all that frequently, but I have made. I've also included some that are maybe not 100% healthy, but hey, you have to live a little, and it's a heck of a lot healthier to eat these than to eat most takeout or frozen pizzas.

MEAL IDEAS YOU CAN MAKE EVERY WEEK:

Turkey Meatloaf with a side of mashed butternut squash and a steamed green vegetable (green beans, broccoli, etc.) OR mashed cauliflower
Air Fried Salmon with air fried Brussels sprouts and sweet potato or parsnip wedges
Lentil Loaf with a side green salad*
Lentil Curry (I use "light coconut milk") over quinoa/farro/barley
Chicken sausage with cauliflower gnocchi (like Trader Joe's or Green Giant) and pan fried cabbage (in a touch of oil with chicken broth)
Homemade Greek Salad with grilled chicken or chickpeas and farro
A Mostly egg-white omelet or Frittata with LOTS of veggies and a slice of whole wheat/grain toast
Shrimp Stir Fry with frozen stir fry vegetables over cooked quinoa
Lentil Pasta Primavera with marinara sauce and lots of cooked veggies (zucchini, peppers, broccoli, tomatoes, etc.)
Grilled chicken and veggies - served with side sweet potato or grain
Turkey Burger on a 100% whole wheat bun with grilled or steamed veggies
Kelly's Turkey Pumpkin Chili
Kelly's Bean Pasta Casserole
Tacos or Fajitas made with ground turkey, chicken, or beans. Wrap with an organic whole wheat pita and lots of veggies. Serve with fresh salsa and plain Greek yogurt.

"FUN"/EASY MEALS FOR THE WEEKENDS OR OCCASIONALLY

Bagged salad (eg: kale salad from Costco) diluted a LOT with other greens and veg (arugula, spinach, chopped broccoli, cole slaw veg) and served with leftover or Rotisserie chicken breast
Cauliflower Crust Frozen Pizza with a side salad*
Tastybite Lentils/Chickpeas served over cauliflower rice
Veggie Burger (I look for ones with >10 g protein, <150 calories, and mostly bean ingredients) with a side salad, 1/2 whole wheat pita (I like Wegman's Organic 100% Whole Wheat) with hummus.
Green Giant Protein Bowls (freezer section) with additional frozen non-starchy veggies added
Breakfast for dinner- Kodiak Cake Whole Grain pancakes with a side of an egg white veggie omelet
BBQ Pulled Chicken Sandwiches with a side of sauteed Brussels Sprouts
Turkey Sandwich/wrap (on 100% whole wheat/grain bread/tortilla) with a side salad*

*For side salads, I recommend using a healthy green base such as arugula, spinach, or spring mix. Add lots of solid veggies (tomatoes, cucumbers, steamed broccoli, celery, broccoli/cole slaw) and a homemade dressing (oil, vinegar or lemon juice, mustard, salt OR plain Greek yogurt mixed with salsa), or Bolthouse Farms yogurt-based dressings (found in the refrigerator part of the produce section).

Hopefully this helps provide you with some healthy meal ideas going forward the next few weeks. And maybe, just maybe, some of these ideas helped you brainstorm and come up with your own meal idea that your family will enjoy.

Lentil Pasta Pasta Salad

2021-11-19T14:24:00.000-05:00

I apologize for the lack of posts... this year has been quite busy and I am now a mother of two! I had my baby boy "Tommy" on October 7th, who is a superstar baby. That being said, I haven't been doing much besides breastfeeding, laundry, and changing diapers. However, I make sure to get out for stroller walks (for not only exercise, but fresh air, sunlight, and to see the world!) and have been cooking a ton! Cooking is very therapeutic and fun for me, and it is something that keeps my whole family healthy and exposes my daughter to new flavors and cuisines. At the end of my pregnancy, I bought a lot of (healthier) frozen dishes and packed items like the quick cook Tastybite packs and quick cook quinoas. However, I found I haven't even used them since there is enough time to make quick meals almost every day.

So, while I breastfeed, I search for recipes or just try to create some fun and different meals for my family (now of 4!) with ingredients I have on hand. My hope is to post about these meals more regularly than I have been to show relatively easy things you can create when you are busy with kids, work, and keeping the house in order.

An extremely easy meal that I often recommend to my clients to make in bulk and take to work is a pasta salad. However, this isn't just any pasta salad, it's made with a bean based pasta (I use Barilla's Lentil or Fusili penne) and tons of veggies. So it's full of protein, fiber, and super healthy. You can make a big batch of this, and since you eat it cold, it is an easy and well-balanced meal to keep on hand for a quick meal. You can really use whatever vegetables you have on hand (or like in a pasta salad), but I provide some ideas below.

PASTA SALAD BASE INGREDIENTS:

1 box bean-based pasta (such as Barilla Lentil Penne or Fusili)

1 cup grape tomatoes- sliced in half

1/2 bunch of kale, mustard greens, or Swiss Chard (optional) - chopped into bite size pieces

1 - 8-10 oz container raw arugula

2 cups other veggies such as blanched broccoli, cauliflower, carrots

1 cup reduced-fat feta cheese, chunked or cubed

1/2 c black or kalamata olives, sliced in half (optional)

DRESSING:

1/3 c olive oil

1/4 c red wine vinegar

1/4 c water

2 tsp garlic, minced

1/4 tsp salt

1/8 tsp black pepper

2 tbsp each fresh cilantro and parsley (or herb of your choice!)- chopped fine

DIRECTIONS:

1. Cook pasta according to box directions

2. Cook down kale/collards/Swiss chard in pan or steam then chop. If blanching other veggies, do so at this time.

3. Let pasta and greens cool while you whisk together dressing ingredients in a jar.

4. Combine pasta and veggies in large bowl.

5. Mix in Feta and olives.

6. Pour dressing over pasta mixture and stir until everything is dressed.

7. Chill in refrigerator for at least 1 hour before serving.

Serves 8. NUTRITION LABEL BELOW (using Diet Master Pro software)

Winter Vegetable Stoup

2021-01-03T15:10:00.003-05:00

This soup can be modified to suit your tastes and can use whatever vegetables you have on hand. It is a hardy soup that can be made more like a stew, hence the name "Stoup". It is well balanced with vegetables, healthy carbs, fiber, and protein that everyone in the family will hopefully like. I made a big batch and froze half of it for when future Kel is craving a soup but doesn't have hours to make one.

INGREDIENTS:

1/2 medium white onion, chopped

2 tbsp. olive oil

2 celery stalks, chopped

1 cup carrots, sliced into small pieces

1 small head broccoli, sliced into bite size pieces

1 small container white mushrooms, sliced into bite size pieces

2 tbsp. minced garlic

1 tbsp. oregano

1 tbsp. parsley

1/4 c lemon juice

6 cups vegetable broth

1 cup of Trader Joe's Organic chickpea & red lentil Risoni (can sub 1 cup of any other "bean" based pasta)

1 - 15 oz can of diced tomatoes

1 - 15 oz can chickpeas, rinsed and drained (can sub cannelini or any other bean you'd like)

1/2 medium butternut squash (optional, see "optional" directions)- sliced lengthwise and seeds removed

DIRECTIONS

OPTIONAL: Heat oven to 375 F degrees. Drizzle a touch of oil over the butternut squash and roast until soft, about 40 minutes. Cool on pan. Once cool, take a spoon to scoop out flesh into a bowl. Proceed to step 5 below:

1. Sauté onion, celery, mushrooms, and broccoli in oil with garlic, oregano and parsley for a few minutes in a large soup pot.

2. Add lemon juice to pot once veggies start getting soft and let cook for another minute or two.

3. Add vegetable broth, diced tomatoes, chickpeas, and risoni. Let simmer for about 10 minutes.

4. Using a soup ladle, remove about 2 cups of the soup including broth and all solid bits.

5. With an immersion blender or regular blender, blend the soup from step #4 until thick and almost uniform in texture. (NOTE: You can add the butternut squash at this step)

6. Add back pureed soup into big soup pot.

7. Simmer soup up to an hour longer to allow flavors to marinade. Season with salt and pepper as needed.

8. Enjoy!

NUTRITION INFO:* Makes about 10 cups:

Per cup: 180 calories, 4.5 g fat, 27 g carb (5.5 g fiber), 593 mg sodium, 8 g protein

*nutrition includes butternut squash and was determined using DietMaster Pro software

Creamy Bean Pasta and Vegetable Casserole

2020-05-17T18:42:00.000-04:00

I am a huge advocate of all the bean and lentil pastas that are now on the market. They serve as the "protein" in the meal as well as the "starch", so I tell clients you basically just need to add veggies to make it a complete and well-balanced meal (even frozen veggies are fine!). How easy is that? These pastas typically cook in 8 minutes or less, so they make for a quick meal when you don't want to spend much time preparing food. Furthermore, they don't have much flavor, so you can treat them like normal pasta by adding marinara, making into a creamy pasta dish, or even creating an Asian noodle stir fry. This particular recipe (below) eats like an indulgent comfort-food dish, but has been "healthified" by using bean pasta, lower fat dairy, and bulking up the quantity of vegetables compared to a traditional casserole. It's gooey and creamy and tastes like it's bad for you... but it's not! It's full of protein, fiber, and not a lot of fat.

Ingredients

· ~8 ounces bean or lentil pasta (such as Banza chickpea or Barilla/Trader Joe’s Lentil)

· 1 ½ cups 1% small-curd cottage cheese

· 1 package (10 ounces) frozen chopped spinach

· 2 cups sliced mixed vegetables of your choosing (e.g: broccoli, peppers, onions, cauliflower)

· ¾ cup plain non-fat or low-fat Greek yogurt

· ¼ cup fat-free milk

· 3 tablespoons grated Parmesan cheese

· 2 teaspoons whole wheat flour

· 1 teaspoon dried dill or 1 tablespoon snipped fresh dill

· ½ cup 2% or part-skim mozzarella cheese, shredded

Directions

1. Cook the bean/lentil pasta according to package directions; drain.

2. In a large bowl, combine the remaining ingredients except for the shredded cheese. Add pasta and toss to coat.

3. Spray a 2 quart baking dish with cooking spray and pour pasta mixture into it.

4. Top with the shredded cheese.

5. Cover and bake at 350° for 40 minutes.

6. Uncover; bake 5-10 minutes longer or until heated through or broil on high for a few minutes to brown the shredded cheese.

7. Let the casserole stand for 5 minutes before serving. Enjoy!

NUTRITION FACTS for 1/4 recipe:

*Nutrient analysis conducted on Diet Master Pro software; ingredients are in reverse order (lightest ingredient to heaviest)

* Recipe adapted from Taste of Home's Ham and Noodle Casserole

Easy Greek Vegetarian Bowl

2020-01-20T12:51:00.001-05:00

I'm really into Greek/Mediterranean food lately, and luckily, more of these types of restaurants are popping up all over. As far as eating out or getting takeout, Greek is the way to go. Greek salads are one of the better salads to order at restaurants since you actually do get some decent vegetables and not (m)any "bad" toppings. Nova Grill in Villanova is great because they even have salmon on their menu and whole wheat pitas. The Simple Greek in Wayne also has a lot of veggie options and whole wheat pitas to choose from. New Wayne Pizza in downtown Wayne has some Greek offerings as well, but I just like them because they have plentiful salad options.

Anyway, after having bought several Greek salads when eating out the past few months, I decided I should just buy these key ingredients to keep on hand. This led me to experiment and come up with new recipes. I have found one of my laziest meals, or for days I don't "have time" to make an omelet for lunch, is this Mediterranean bowl below. This bowl is full of veggies and protein, and is a good hit of fiber. It's quick, it's cheap, it's easy, and it's nutritious:

Kelly's Simple Greek Mediterranean Bowl

Ingredients:

1/2 cup chickpeas, washed and drained

1/2 cup 2% cottage cheese (like Nancy's or Daisy Brand)

5 Kalamata Olives

2 tbsp Feta cheese

>2 cups vegetables (raw for salad, cooked for warm bowl)- I like spinach, cucumbers, tomatoes, kale, or whatever I have around

Optional toppings: lemon juice, balsamic glaze, sun dried tomatoes, parsley

Directions:

1. Mix all ingredients in a bowl. For a salad, eat as is.

2. If you are feeling cold and want a warm bowl- heat in microwave or on pan on top of stove until the cottage cheese melts.

Enjoy!

Nutrition facts: The analysis was done using Diet Master Pro software based on 1 c cooked + 1.25 c raw vegetables + 1 tsp balsamic glaze as an optional topping. The sodium can be lowered by using a no/low sodium cottage cheese.

My Healthy Pick at: Teresa's Next Door, Wayne, PA

2019-08-28T16:42:00.002-04:00

It's been a long time since I last blogged, so I thought I was due for a "Healthy Pick" to help my local readers navigate food choices in the area. This healthy pick I've been meaning to write about for months (I am now 9 months pregnant, so obviously have not eaten this meal in the past 9 months due pregnancy rules and the tuna being partially raw). But, back in my non-pregger days, I would get this dish quite often. It's filling, delicious, and healthy!

What is it? It's the Teresa's Next Door Tuna Burger. All of their burgers are served with a mixed green salad, which I give high praise. The waiter/waitress will always give you the option of adding pommes frites, but be careful because that is a lot of extra calories and an extra cost! I recommend you eat the tuna burger with the salad and go sans bun (it is buttery and delicious, but refined grain + butter= bad for health). If you want to doll up the burger, you can add any assortment of toppings from avocado to portabella mushroom.

Teresa's Next Door Tuna Burger & Mixed Greens salad

I highly recommend this burger if you are into seared tuna and want to eat something healthy at Teresa's... since finding a healthy dish takes some work in these types of establishments. Be sure to drink your water and try to skip some of the heavier beers. Remember, my general rule of thumb is the higher the ABV= higher the calories. Teresa's is always a good time and one of my favorite local joints (even when pregnant!), so I know from experience you don't need to overindulge in the food or alcohol to have a good time. Enjoy!

Recipe: Turkey & Quinoa Halupki (Stuffed Cabbage Leaves)

2019-04-25T17:09:00.001-04:00

Growing up in a family that is part Eastern European (Ukrainian & Hungarian), I have been lucky to have become exposed to some of the foods traditional to that area of the world. This past Easter as my relatives were eating Paska (Easter Bread), my aunt brought up Halupki, which is traditionally cabbage stuffed with ground beef/pork and rice, and topped with a sweet and tangy tomato sauce. It is also known as Gołąbki in Polish. I haven't had Halupki in years, but I remember that I liked it, mainly because I am a big fan of cabbage and this is a tasty and unique meal. So, this inspired me to come up with my own recipe that is somewhat healthier by cutting out the red meat and rice, and replacing with ground turkey and quinoa. I realized that this is actually a very well balanced meal since it has the vegetable (cabbage), protein (turkey), and grain (quinoa). While I can't say that my grandparents would approve of this recipe modification if they were still alive today, I would think they'd be proud that I am at least still interested in cooking somewhat in a traditional way. This recipe makes several Halupki, which is great for meal prepping for the week and an easy thing to heat up for lunch the next day. Enjoy!

Cooked Halupki

INGREDIENTS

1 small head of cabbage (or half of a very large head)

water to cover

1/4 teaspoon salt

1 lb. 93% lean ground turkey

1 cup cooked quinoa

½ cup finely chopped onion

2 tablespoons chopped parsley

1 egg, slightly beaten

1 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 (15 ounce) can tomato sauce

1/4 cup white vinegar

2 tablespoons white sugar

DIRECTIONS

1. Place the cabbage in a large pot with enough water to cover.

2. Add 1/4 teaspoon salt to the water and cabbage.

3. Bring water to a boil over medium-high heat. Turn cabbage every few minutes and remove leaves that separate from cabbage and place in a strainer to cool. Boil until all the large leaves pull off and middle is somewhat soft.

4. Reserve 10 fl oz. of cabbage water.

5. Preheat the oven to 350 degrees F.

6. Cut off the tough stem of each cabbage leaf.

7. In a large bowl thoroughly mix together, ground turkey, quinoa, chopped onion, parsley, egg, garlic powder, salt, and pepper.

Turkey Onion mixture

8. Lightly pack a small amount of turkey quinoa mixture and place in the center of the cabbage leaf.

9. Roll the cabbage leaves with filling like a burrito, making sure the sides are closed tight.

10. Cut the leftover cabbage parts from the pot into pieces and place into the bottom of a roasting pan.

11. Layer the stuffed cabbage rolls over the chopped cabbage parts in the roasting pan.

12. In a bowl, mix the tomato sauce, reserved cabbage water, white vinegar, and white sugar.

13. Pour the tomato vinegar sauce mixture over the cabbage rolls.

Halupki before cooking

14. Cover roasting pan with aluminum foil.

15. Bake in preheated oven until the turkey mixture is no longer pink in the center, about 2 hours. Baste stuffed cabbage rolls every 30-60 minutes to keep moist.

16. If rolls are not browned, broil on high for 2 minutes.

Nutrition determined by DietMaster Pro software

My Healthy(ier) Pick at The Great American Pub: Wayne

2019-02-10T17:49:00.001-05:00

My friends and I go to the Great American Pub (GAP) in Wayne, PA quite frequently. It is a fun spot where lots of locals hang out, and it has a very diverse food menu. Certainly, since there is a lot of bar food, there aren't a ton of "Wayne Nutrition" approved menu items, and even those usually take some special-ordering. Thus I will often will get their salad specials (such as the Greek salad w/ chicken), but sometimes I like to mix it up and not order a salad. When I do that, I tend to get the Scottish salmon that comes with spinach and quinoa, and I request the lemon butter on the side. However, this one night I went, I was not feeling that either.

I always recommend to clients that they scan the menu to see what is available so you can kind of create your own meal if you want. So, one night I got creative and looked at their "Plant Based Vegan Diet" options and chose the Pineapple Quinoa Stir Fry that comes with sweet potatoes, broccoli, cherry tomatoes, toasted sesame seeds and teriyaki. This meal appealed to me because I was in the mood for Asian food and I certainly loved all the veggies it came with, and as an added bonus, it was served with quinoa instead of rice! However, it was lacking in protein. So, I went ahead and added on the salmon (which you can add to other meals, so I figured it would be okay), to balance out the meal. Granted, it is going against the "vegan" meal that was, but I like to have a bit of protein with my meals.

When it came out, it looked delicious. In hindsight, as I always recommend to clients, I should have ordered the teriyaki on the side, since it was pretty sweet. However, after scraping some teriyaki to the side, this meal was flavorful and very veggie dense. I was only able to eat half, and then had the second half for lunch the next day diluted with more veggies. Not bad for ~$20.

So, while this meal was definitely not the healthiest order I could have made, it was a meal that hit my cravings for the night and definitely one of the healthiest options I could have made. I would highly recommend this combo next time you are at the Pub!

Recipe: GROUND TURKEY SWEET POTATO HASH

2019-02-03T16:59:00.003-05:00

This meal is quick and easy and uses very few ingredients. It’s a one pan well-balanced dinner that can provide leftovers for days. Quite tasty too!

INGREDIENTS

1 tbsp. olive oil

1 medium onion, chopped

1 lb. 93% lean ground turkey

1 bunch collard greens (or another leafy green like kale or spinach), chopped finely

2 medium sweet potatoes, previously cooked until just soft, then cut into cubes

1 bell pepper or another vegetable of choice, chopped

Salt and pepper to taste

Optional: 2 teaspoons pure maple syrup

DIRECTIONS:

1. Sauté onion with olive oil until clear, then add ground turkey.

2. Cook turkey until almost fully cooked.

3. Add all the other vegetables and cover with lid until veggies are soft and turkey is fully cooked. You can drizzle with the maple syrup if you want a touch of sweet to this meal.

4. Once everything is cooked, add salt and pepper to taste, and serve warm. Enjoy!

NUTRITION INFO: Makes 4 servings

Per serving: 350 calories, 12 g fat, 35 g carb [9 g fiber], 30 g protein

*adding maple syrup brings it to 360 calories and 37 g carb per serving

My Healthy Pick at: THE GOAT'S BEARD ~ WAYNE, PA

2019-01-05T17:03:00.001-05:00

Wayne, PA is full of fantastic restaurants and several that offer locally sourced produce, proteins, and libations... and I am all about buying local and knowing where your food comes from. Once place my husband and I frequent is the Goat's Beard in Wayne. The drinks are fairly expensive, which helps go along with my recommendation of limiting or avoiding alcohol, and the food is reasonable for an "upscale" bar type atmosphere. The service is usually very good, and it is always a hopping spot with locals.

Previously, I struggled to find a healthy dinner option when I would dine here, with things like TGB nuggets (chicken nuggets), burgers, fish and chips, and scallops with pork belly on the menu. Many of their dishes are unique and delicious, but not necessarily "healthy". However, I have noticed over the past few months they have really amped-up their salad game, creating more meal-like salads that provide vegetables, protein, and whole grains. To date, I have gotten their garden salad that comes with mixed greens, tomato, cucumber, onion, quinoa and sherry vinaigrette (ordered on the side), and I add chicken. The chicken is very good, though not a large quantity. Their Drunken Goat salad is also quite good which contains a scant amount of bulgur wheat, field greens, fennel, apple, walnuts, pickled onions, and I requested they add chicken but leave the goat cheese and cider vinaigrette on the side.

Cauliflower & Quinoa Salad

My new favorite is their Cauliflower & Quinoa salad that comes with pickled shrimp, arugula, yogurt, red onion, tahini, grapes, tomatoes, and cilantro. This dish is very healthy since there seems to be very little added oil or fat and it is not very salty. The pickled shrimp are different, but good, and I am always an advocate of adding yogurt to salads. I was very pleased with this meal and it is a pretty decent serving size for a meal. It was fairly well balanced, though I would like to see a bit more quinoa.

So, if you're looking for a salad, Goat's beard has quite the variety and has all the components that I like to include in a meal (veggies, protein & whole grain). Their entree options are definitely unique and interesting, but don't yet get the Kelly Stamp of Approval for nutrition.

So next time you are in Wayne, check out the Goat's Beard salad menu! More restaurant recommendations to come....

More Ideas for Oat bran

2018-12-14T13:11:00.002-05:00

As I've gone through more years eating oat bran everyday for breakfast, I thought I would update everyone (especially clients) on some new recommendations to help fit various preferences. Note that oat bran can be purchased at Whole Foods in the bulk bins, Wegman's and most stores like Acme/Giant in the "healthy foods/gluten free" aisle. The most common boxed brands you will find are Bob's Red Mill, Hodgson Mill, and Quaker. Trader Joe's has sadly discontinued their oat bran. You may also purchase on Amazon.

My favorite daily oat bran (post-workout):

1/4 c oat bran = 1 oz grain

3/4 c unsweetened almond/cashew milk= 0.75 c dairy

1 scoop Less Naked* Vanilla Whey Protein= brings my almond milk up to normal dairy standards (close to 100 calories and >8 g protein)- so I don't count for a food group

1/4 banana + 1/4 c chopped apple= 0.5 c fruit

Dash of cinnamon

HOW TO MAKE: Mix all ingredients together in a LARGE bowl. Microwave (or cook on stove) for about 2-3 minutes- keep an eye on it as it will boil over. That's the benefit of oat bran, it expands a lot!

Optional: chia/flax/hemp seeds, 1 tsp pure maple syrup, and/or top with plain Greek yogurt or kefir after cooked

Note: You can adjust the oat bran serving to your calorie needs (1/3 c dry oat bran= 1.5 oz grains, 1/2 c dry oat bran= 2 oz grains)

Overnight oat bran
Mix all aforementioned ingredients together in a mason jar or Tupperware, and eat cold the next day.

Oat Bran Shake

1/4 c oat bran = 1 oz grain

1 c plain non-fat/low-fat kefir= 1 c cultured dairy

1 scoop Less Naked Vanilla Whey Protein= brings my almond milk up to normal dairy standards (close to 100 calories and >8 g protein)- so I don't count for a food group

0.5-1 c frozen fruit= 0.5-1 c fruit

NOTE: You can increase the liquid by adding more kefir, almond milk, or water if too thick.

*Less Naked is the best tasting vanilla whey protein I have found with only 3 ingredients: whey protein, coconut sugar, and vanilla extract. They use no artificial sweeteners or stevia, which is very hard to find even in "natural" or "organic" protein powders. They also have egg white and plant based proteins available. I do not get compensated by Naked Nutrition to endorse these products.

HUNGRY HARVEST: A PRODUCE DELIVERY SERVICE THAT HELPS REDUCE WASTE

2018-11-21T14:04:00.002-05:00

Thanksgiving is about giving thanks, helping others…. and food. Thus the inspiration for my blog today:

A few months ago, I was contacted by Hungry Harvest (HH), which is a produce delivery service that takes produce that is not favorable for grocery stores and delivers it to your doorstep on a mission to end food waste. According to their website, 40% of all food in the US goes to waste in this country, uneaten. These foods often go unsold to grocers because they don't look the part: too large, too small, weird dots, etc. They are the ugly ducklings of the produce world that need love too. And just like people, while some of them may not be too attractive on the outside, they are wonderful on the inside!

A mini harvest with watermelon, kale, potatoes, zucchini, and several other fruits and veggies

This company does a great service to society and environment by not only using food that would otherwise be thrown out, but they also donate produce to SNAP and various food banks and other services that benefit the community. I immediately took an interest in learning more about this company that seeks to reduce waste and help others. Hungry Harvest is trying to provide a service to people looking to eat healthy, but also who want to help make a positive impact, it's a win-win.

After learning about HH, I wanted to test out their service and see the quality of produce, for which I was offered one complimentary mini-harvest. In order to gain access to the produce delivery service, users create an account on their website (for which anyone who uses the code WAYNENUTRITION will receive 30% off their first harvest*). From there, you have the option of various “harvests”, including mini, full, super, and organic, all of which you can edit and swap out items (for a small fee). You can also add on items such as bread, snacks, more veggies and fruit, etc. Users can specify certain produce you love and produce you're not too keen on. HH has done a fantastic job swapping out produce that would normally come with my mini harvest that I don’t really like for produce that I do like (for no additional fee).

I personally think they provide produce and add-ons at a very reasonable price. I have been able to get a dozen jumbo cage free eggs for just $2.49, and an avocado for only $1.00, which I think is a bargain (especially this time of year). Below is an example of my mini harvest with several add-ons (eggs, avocados, grapes, mushrooms, garlic, apples). For only $30, I am getting well over 10 pounds of vegetables and fruit, which is a steal. The quality of the produce is also generally very good, and I have not been disappointed with anything yet. During the summer, I got the tastiest tomatoes I have ever had through Hungry Harvest, and most come from a farm somewhat local (within a couple states of PA). Furthermore, this service provides some more unique fruits and vegetables that I would not typically buy. So, it is a great way to expand your diet with new fruits and veggies.

Example of my order for this week with the mini-harvest and a few add ons

For someone that advocates “eat as many vegetables as you can” to my clients, Hungry Harvest is an economical way to make this happen, while also helping to reduce waste. Even more, Hungry Harvest delivers right to your doorstep (for most locations near Philadelphia and some other major cities), which makes it super convenient for busy people. I try to order as much as I can through Hungry Harvest to keep my grocery shopping to a minimum during the week. To me, it’s a no brainer to use this delivery service.

I cannot say enough about what great of a service Hungry Harvest is, and I wish I had known about this service years earlier. You can’t beat the price, the quality, the convenience, and the mission of the company. I plan to continue using Hungry Harvest indefinitely, and really encourage all clients and blog readers to look into it. Don’t forget to use my promo code to get 30% off your initial harvest: WAYNENUTRITION.

*Besides the first free mini-harvest to test out the company, I have not received any form of compensation for promoting Hungry Harvest and I pay out of pocket every week for my personal Harvest delivery.

My Healthy Pick At: WHITE DOG CAFE (Wayne, PA)

2018-05-11T10:59:00.000-04:00

The White Dog Cafe is a quintessential Main Line restaurant where you will find most well-to-do people in the area dining on a regular basis. I know friends that travel from afar to go to their brunch there, but I have not been. That being said, I make it there every few months for dinner, but definitely not regularly. The menu is pricey (except for their great happy hour specials!) and I also find it difficult to navigate in terms of making a healthy selection. I struggle to find something satisfying for my clients to choose when they go there. The salads need extreme modification, or a healthier appetizer is usually not a lot of food and will leave someone feeling like they haven't had a meal. Months ago I got the salmon with lentils and cauliflower mash, which sounds like it should be healthy, but as with any good restaurant, it was loaded with butter and salt. But I get it, to be a good chef, you have to use a lot of butter, people love that!

Anyway, I went back again last month for my fiance's birthday, and also because I had a $15 gift card, thanks to my Birthday Pak. I went in with the mission to find something that I really enjoyed and that I could recommend to clients. Mission accomplished! I inquired if I could change the steak in the "Thai Steak and Noodle Salad" to chicken. They were very accommodating and allowed me to make that switch. I was also able to get the Thai vinaigrette on the side. This meal was right up my alley since I love the flavors of Thai food, and it was pretty healthy. While there were (refined grain) Udon noodles, there was not a significant portion. I was pleasantly surprised with the quantity of vegetables, and the amount of chicken was perfect. Since I ordered this delicious and satisfying meal, I have recommended it to several local friends and clients.

So I am pleased that I have finally found something I can recommend at White Dog as a dietitian. Don't get me wrong, the food is terrific, which is why it's a popular spot... but generally difficult to eat at if you are trying to eat healthy and/or watching your waistline. So give it ago and see how you like it!

My Healthy Pick at: TERESA'S CAFE IN WAYNE, PA

2018-03-21T16:19:00.002-04:00

When clients come to me and are looking for easy ways to lose weight or decrease salt in their diet I have one main recommendation: LIMIT EATING OUT! I generally advise to my clients that the more you eat out, the harder it is to stay slim and have a well balanced diet. Most restaurants are going to add more butter, oil, and salt to foods, sometimes unbeknownst to you. They sneak butter in places you would not guess... everything is made better with butter!

However, I am guilty of eating out for dinner at least once or twice a week, on average. I find eating out enjoyable and I don't want to deprive myself of fun social situations. This is something I stress with my clients as well: you cannot become a hermit in order to control your eating... that is the sign of a more serious problem. So, you have to learn how to make good choices when you do eat out. Hence, I decided to start a series of blog posts entitled "My Healthy Pick at: ______" where I go around to local restaurants and give my recommendations for more healthy items at these institutions.

My first healthy pick is from a place I rarely eat at, simply because my friends prefer the right hand side (Teresa's Next Door) for the ambiance, nice bartenders, and the fact that the draft beers are on that side. The left side (Teresa's Cafe) is lovely, but it is a different (Italian) food menu, vibe, and you don't have as quick access to the beers. However, I had several clients say they had no idea what to order at Teresa's Cafe, so I decided to go investigate and come up with a recommendation for them at that location.

Upon reading the Teresa's Cafe menu, I decided something that I would enjoy, but would be healthy is their "Roasted Veggie Salad". However, this is lacking a protein... so I decided to add scallops. In hindsight, I only received 3 scallops, so for that price I should have opted for roasted chicken breast and hopefully received a little more protein. I asked for the dressing on the side (as I always advocate!), and found I didn't even need it. The roasted vegetables had oil and salt and were flavorful enough. I found that I couldn't even finish the meal as it was an ample serving of veggies, definitely Wayne Nutrition approved! So, next time you are at Teresa's Cafe in Wayne, and looking to order healthy, try the Roasted Veggie salad w/ roasted chicken breast (or shrimp!).

In the next few "My Healthy Pick at" posts, I will hopefully move to Teresa's Next Door, Christopher's, The Great American Pub, and other Wayne or Main Line/KOP spots. Stay tuned!

Chocolate PB Banana Kefir “Milkshake”

2018-03-03T14:36:00.001-05:00

This recipe appeared in the 2018 February edition of Radnor Life & Style Magazine:

Kefir is one of the foods (and one of the few beverages that I recommend besides water) that I recommend quite frequently to my clients, especially for those with gastrointestinal problems. Kefir is cultured milk that is loaded with billions of healthy probiotics. You can find it at most supermarkets now in the yogurt aisle. Some have a lot of added sugar, so I have most of my clients get the plain, which only has sugar from the natural lactose in milk. Below is a recipe that I have clients make when they are looking for a dessert-like treat, that is more voluminous and nutritious than a bowl of ice cream. It’s something that tastes indulgent but actually is fairly healthy as far as desserts are considered.

INGREDIENTS

· ½ c plain low-fat kefir

· ¾ c unsweetened chocolate almond milk (shelf-stable)

· ½ medium frozen banana

· 1 tbsp Chocolate PB2 (or other powdered peanut butter)

· 1/2 scoop Trader Joe’s Chocolate Whey protein (or another chocolate protein that does not use artificial sweeteners)

· ½ c ice

DIRECTIONS

1. Pour kefir and almond milk in blender.

2. Break up frozen banana

3. Add protein, PB2, and ice.

4. Blend and enjoy!

NUTRITION- makes 1 serving

200 calories, 5 g fat, 29 g carb (3 g fiber), 14 g protein, good source of Calcium and Vitamin D (analysis performed using Diet Master Pro software)

Picture Source: Nature & Health website

Light Vegetable Frittata

2018-01-13T12:04:00.000-05:00

I just came up with this meal the other night when I was trying to get rid of some eggs and veggies that were getting past their prime. I often tell my clients that a very easy, quick, healthy, and cheap meal they can always make at night is a (mostly egg white) veggie omelet. For those that are looking for even more convenience, I say you can use the carton of "All whites" and frozen vegetables if you are really in a time crunch or feeling particularly lazy. One reason I came up with this recipe was when I was feeling lazy and thinking that if I make a giant omelet, I can really eat that for a few days and not have to make a new one every day.

This meal can be used for breakfast, lunch, or dinner and is extremely healthy, easy, and quite cheap! Feel free to use whatever vegetables you have… even thawing frozen vegetables to use would work just fine. This frittata can last several days in the fridge, so is a great thing to make and keep on hand when you need a quick meal. Since I made this and realized how quick, easy, delicious, and healthy it is, I have been recommending it to nearly all of my clients!

INGREDIENTS

10 egg whites

2 whole eggs

Salt, pepper, and other spices to taste (I use cilantro and turmeric)

1 zucchini, sliced into ½” slices

¼ c crumbled feta cheese

1 can diced tomatoes, drained

1 cup mushrooms, sliced

1 medium onion, chopped

5 large leaves of kale, collards, Swiss Chard (or sub spinach), chopped

½ c shredded 2% mozzarella cheese

DIRECTIONS:

1. Pre-heat oven to 350 degrees F.

2. Whisk together egg whites and eggs in a large bowl with spices.

3. Spray 8” round or square baking pan (pie pan, spring form, etc.) with oil spray, paying attention to spraying sides of pan thoroughly.

4. Lay bottom of pan with zucchini slices.

5. Pour egg mixture into pan.

6. Evenly lay feta, tomatoes, mushrooms, onion and greens on egg mixture in pan (some will fall to the bottom).

7. Sprinkle mozzarella cheese on top of egg and vegetable mixture.

8. Bake for 30-40 minutes until eggs are cooked through.

9. If desired, broil on high for about 5 minutes until cheese is brown and bubbly on top.

I serve this with avocado toast (on whole wheat bread) which makes this meal even more well-balanced and satisfying!

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NUTRITION INFO PER SERVING: Serving size= ¼ frittata (analysis using DietMaster Pro)
175 calories, 6 g fat (3 g saturated, 1 g MUFA, 1 g MUFA), 101 mg cholesterol, 10 g carbohydrate (1 g fiber), 19 g protein

Picture source: http://www.simplyrecipes.com/wp-content/uploads/2006/01/spinach-frittata-vertical-a2-1800.jpg

Philly.com Interview: What RD's Eat for lunch!

2017-12-13T20:28:00.002-05:00

6 Easy, Nutritionist-Approved Lunches That’ll Make You Want to Pack Yours Every Day
Read more at http://www.phillymag.com/be-well-philly/2017/11/29/easy-healthy-packed-lunches-nutritionist-approved/#FrbxcEf6sHHwSUlo.99

Butternut Squash Curry

2017-11-22T13:02:00.000-05:00

This Recipe appeared in the November 2017 issue of Radnor Life & Style Magazine. If you're still looking for a Thanksgiving side dish that is veggie heavy, yet healthy, this is a good one! For more of my articles related to Thanksgiving tips and recipes, visit here.

I find that many people, myself included, get into a pattern of cooking the same stuff each week and rarely jazz it up with flavors. I like to try to cook an international dish every so often to add some pizzazz to the weekly routine. I am all about cooking in bulk, so this recipe is great to supply your family with dinner for one, two, or more nights, depending on the size of your family. It’s healthy and tasty, and you don’t need to spend a lot of money going out to dinner to get exotic flavors.

Ingredients:

1 tbsp olive oil

¼ c chicken or vegetable broth

1 butternut squash, medium size, diced into ½” cubes, or about 4 cups

1 medium onion, diced

¼ c Trader Joe’s Thai Yellow Curry Sauce

2 cloves garlic, diced

4 large tomatoes

1 medium head cauliflower, chopped

1 6- oz bag fresh spinach

½ c non-fat or low-fat Greek yogurt

Cilantro and salt, to taste

Optional proteins [add more or less depending on how many people will be eating this dish]:

- 1-2 Can of chickpeas, rinsed and drained

- 1 lb chicken, sliced and cooked

- 1-2 Packs of tofu, diced

Directions:

1. Heat olive oil and broth in large and deep sauce pan on medium-high heat.

2. Add diced squash (skin on is fine) and onion until they begin to soften.

3. Add the curry sauce, followed by the garlic and stir until well mixed.

4. Finally, add tomatoes, cauliflower, and spinach and simmer until cooked to a soft texture (about 15-20 minutes).

5. Once vegetables are cooked, turn off heat and mix in yogurt, salt and herbs.

6. Add one or all the optional proteins and serve over a cooked whole grain such as barely, farro, or buckwheat to complete the meal. Goes well with whole wheat naan or roti as well!

==============================================================

NUTRITION INFO: Serves 6-8 people. Nutrition info based on 6 servings without protein or grain added:
140 calories, 3.5 g fat, 24 g carb, 6 g protein [performed using Diet Master Pro software]

Picture Source: https://www.jessicagavin.com/wp-content/uploads/2015/11/chickpea-cauliflower-butternut-squash-curry-in-cast-iron-pan.jpg

RECIPE: HEALTHY VEGETABLE STIR FRY

2017-11-02T17:01:00.001-04:00

This recipe appeared in the October 2017 issue of Radnor Life & Style Magazine:

HEALTHY VEGGIE STIR FRY

Love Chinese food, but not all the salt, MSG, and oil? Below is a recipe that is super tasty and a delicious way to get in a lot of veggies at your meal… and it’s even better as a cold leftover the next day!

Serves ~ 3 (2 cup servings)

INGREDIENTS:

1 tbsp avocado oil (or canola/olive)

1 medium onion, sliced

1 cup sliced mushrooms

1 bag Broccoli Slaw and Cabbage Slaw

1 bunch Swiss Chard or Spinach, chopped finely

3 tbsp Trader Joe’s Sesame Soy Ginger Vinaigrette

Water, if needed to keep veggies from burning

Cilantro or red chili flakes, to taste

DIRECTIONS:

1. Heat oil in pan

2. Add onion, mushrooms and slaw until they start to sweat.

3. Add greens.

4. Stir all veggies together and gradually add in vinaigrette. Add water ounce for ounce if not enough liquid to keep veggies from burning.

5. Cook until all vegetables are wilted down and liquid is cooked off.

6. Serve with a protein (fish, shrimp, chicken, edamame, tofu) and grain such as farro, barley, or soba (100% buckwheat) noodles. Enjoy!

NOTE: If you don’t get to Trader Joe’s, any stir fry sauce will do.

NUTRITION INFORMATION* (Per 2 cup serving)

110 calories, 5 g fat (1 g Saturated, 3 g MUFA, 1 g PUFA), 15 g carb (3 g fiber), 4 g protein, 220 mg sodium

*Diet analysis results according to Diet Master Pro

Picture Source: www.foodandwine.com

RECIPE: SOUTHWESTERN QUINOA BOWL

2017-09-27T13:41:00.000-04:00

This recipe appeared in the September 2017 issue of "Radnor Life & Style" Magazine

SOUTHWESTERN QUINOA BOWL

I make this southwest bowl quite often since I usually prepare several in bulk on a Sunday to use for my lunches for the week. This recipe is super easy, healthy, and quite delicious! I often tell my clients about this bowl since it’s a simple way to get a balanced meal without lots of unhealthy additives- all the flavor comes from foods that are naturally nutritious. Plus, it’s very high in fiber and protein, so will help to keep you full for several hours. Eating this sure beats going to a fast food chain for your burrito bowl- significantly cheaper and healthier!

“DRESSING” INGREDIENTS

1/3 c plain Greek yogurt, or low-fat cottage cheese

¼ c fresh salsa

1/3 medium avocado or 3-4 tbsp guacamole

Cilantro, parsley, chili powder (all optional), to taste

Juice of 1 lime or lemon

SALAD INGREDIENTS:

½ c quinoa, cooked

1/3 c black beans, cooked

2-3 cups mixed salad greens

½ c cherry tomatoes, cut in half

¼ c onion, diced

½ c bell peppers, chopped

DIRECTIONS

1. I recommend cooking quinoa and other grains in bulk, so this recipe is assuming that you have already cooked a big batch ahead of time.

2. Mix together “dressing” ingredients in large bowl.

3. Add in quinoa, black beans, salad greens, onion, and peppers, and mix all together until dressing is well distributed.

4. Enjoy!

TIPS:

1. To make several bowls, simply multiply each ingredient by the servings you need to make and place in individual Tupperware containers.

2. Feel free to add more vegetables of your choosing, the more the merrier!

NUTRITION INFO: Per serving (Recipe serves 1)

400 calories, 9 g fat (6 g MUFA, 3 g PUFA), 62 g carb (~1/3 carbs from fiber!), 22 g protein, very good source of Vitamin A, C, and folate. *Analysis done using DietMaster Pro

Picture source: http://www.dishinanddishes.com/wp-content/uploads/2012/11/IMG_01071.jpg

My recommendations on Amazon

2017-09-18T17:14:00.001-04:00

I often find myself "Google-ing" products that I am recommending to my clients in order to provide a visual as to what they should be looking for when they grocery shop. Many of these products end up being available on Amazon. So, I have created an "Amazon List" that shows many of the products I approve of in one spot.

If you are curious as to which products I recommend, check out my Amazon List: https://www.amazon.com/shop/waynenutritionllc

GRILLED TURKEY CHOPS AND VEGGIES

2017-08-30T12:02:00.001-04:00

This recipe appeared in the August issue of "Wayne Living Magazine"

It's the final weekend of summertime BBQ's and Turkey chops are a great meat to throw on the grill on a warm summer’s night. These are much leaner and healthier than any red meat and are a nice hearty cut of poultry that grills evenly.

Ingredients:

Turkey:

1 pack Shady Brook Farms Turkey Chops (I like this brand because the turkeys are raised by family farmers without growth-promoting antibiotics)

2 tbsp. avocado or olive oil

¼ c lemon juice

2 tsp fresh rosemary

2 tbsp. garlic, crushed

Veggies:

1 large onion, sliced

1 bunch fresh asparagus, ends chopped off

2 medium zucchini, sliced into ½” pieces lengthwise

1 head broccoli, sliced into florets

1 eggplant, sliced into ½” pieces

2-3 Bell peppers, sliced and seeds removed

1 tbsp. avocado or olive oil

2 tbsp. balsamic vinegar

1 tbsp. garlic, crushed

Juice of 1 lemon

Salt, to taste

Pepper, to taste

Directions:

1. Put turkey chops in large Ziploc bag with oil, lemon juice, rosemary and garlic. Marinade in refrigerator for ~ 4 hours.

2. About 20 minutes prior to grilling, put all veggies in a large plastic bag or bowl and toss with oil, vinegar, garlic, lemon juice, salt and pepper. After veggies are well coated with marinade, place a batch of the veggies on a grill pan.

3. When grill is heated, place grill pan on medium heat and grill first round of veggies for about 10 minutes, turning regularly so that veggies char evenly. Veggies are done once they are soft and some are partially charred. You will need to do several batches of this, depending on size of your grill pan.

4. When last batch of veggies go on the grill, place each marinated turkey chop directly on medium hot grill and cook on each side for about 5 minutes, or until turkey is cooked through and no longer pink inside. Flip with long tongs.

5. Once all veggies are cooked and turkey is done, serve immediately. Turkey can be eaten alone or with sauces such as ketchup, barbeque sauce, or tzatziki sauce (also great on vegetables!).

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Picture Source: https://i.pinimg.com/236x/36/9f/fc/369ffc32aac3984fb81ee0163d9d95d1--turkey-cutlets-grilled-turkey.jpg