Tag Archives: nutrition

Spicy Whole Roasted Cauliflower

4 Feb

I feel like cauliflower is often overlooked because it doesn’t have a distinct flavor. I think this is a reason to love it because it can take on other flavors so well. I saw this recipe from Pure Wow a while ago and finally got around to making it.

I did not have all the ingredients in the original recipe, below is what I did.

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Ingredients

1 head cauliflower

1/2 cup plain Greek yogurt

1/2 lemon, zested and juiced

2 tsp chile powder

2 cloves fresh garlic, minced

1 tsp curry powder

1/2 tsp Himalayan salt

1 tsp black pepper

Method

1.Preheat oven to 400°F and line a baking sheet with foil. Remove any green leaves and stem from cauliflower.

2. In a small bowl combine yogurt, lemon zest and juice, chile powder, garlic, curry powder, salt, and pepper.

3. With cauliflower on baking sheet cover with yogurt mixture, evenly over entire surface.

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4. Roast cauliflower for 30-40 minutes, until surface is dry and lightly browned. The yogurt will form a crust in the cauliflower.

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5. Let cauliflower cool for 10 minutes before cutting in to wedges and serving.

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Dietitian vs. Nutritionist: What’s the Difference?

18 Jun

I have been MIA from blogging because I have been completing a dietetic internship. This internship is one distinguishing feature between a Registered Dietitian and a Nutritionist. These terms are often used interchangeably and incorrectly. The purpose of this post is to clarify the differences.

Registered Dietitian

  • Undergraduate degree usually in nutrition
    • Many also have masters degrees
  • Completion of an internship
    • 1200 hours of supervised practice
  • Must pass national registry exam
    • Maintain registered status with continued education throughout career
  • National standards for professional legislation
    • The title of dietitian is protected by law
  • Experts in food and nutrition
  • Credentials RD (Registered Dietitian) or RDN (Registered Dietitian Nutritionist)

Nutritionist

  • Undergraduate and/or graduate degree in nutrition
    • Some do not have degrees
  • In most states anyone can all themselves a nutritionist regardless of education and training
    • States with licensing requirements- Alabama, Alaska, Delaware, Florida, Illinois, Kentucky, and Maine.
  • Non-accredited title; not protected by law

When you need nutrition or nutrition related health information seek a registered dietitian, because they are experts in their field and they have completed the necessary education and training. If you are going to work with a nutritionist do your research to be sure they are a reliable source of information.

I have a few months left in my internship and I am excited to get my credentials and begin my career as a registered dietitian. I am also excited that I will have more time to blog, as I have many topics I want to discuss and recipes to make and share.

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Yogurt Buttons

24 Jul

Yogurt buttons are a cool and refreshing treat during the hot summer months. I like this recipe because it is versatile, quick, and easy.

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Ingredients

1 cup Plain Greek Yogurt

1/2 cup Fresh Fruit (I used mango)

1 tablespoon Fresh Lime Juice

Method

1. Puree yogurt, fruit, and lime juice using a blender, food processor, or an immersion blender.

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2. Pour mixture in to a ziplock bag and cut off the corner. The yogurt mixture will begin to pour out once you cut the corner, have your cookie sheet ready.

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3. Squeeze quarter sized dots on to a baking sheet lined with parchment or wax paper.

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4. Freeze until ready to eat.

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Other Considerations

  • Use any fruit you like
  • For more fruit flavor use 3/4 cups of fruit
  • For more sweetness use orange juice instead of lime juice

Eat The Rainbow

20 Jun

To get all the vitamins and minerals your body needs it is important to eat a balanced diet and have variety within that balanced diet. Variety is important because different fruits and vegetables provide different nutrients.

eat-the-rainbow

Red

  • Nutrients: lycopene and antioxidants
  • Properties: Anti-inflammatory, reduce the risk of cancer, and heart health
  • Foods: Tomatoes, strawberries, red bell peppers, cherries, raspberries, watermelon,  pomegranates, and goji berries

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Orange/Yellow

  • Nutrients: Beta carotine, vitamin C, vitamin B6, and potassium
  • Properties: Anti-inflammatory, antioxidants, eye health, immune function, skin health, heart health, and cancer prevention
  • Foods: Oranges, lemons, carrots, bananas, butternut squash, mango, apricots, nectarines, pumpkin, summer squash, sweet potato, pineapple, orange and yellow bell peppers, and cantaloupe

foods-breast-cancer-prevention-10-pg-fullyellow-fruits-and-vegetables

Green

  • Nutrients: Lutein, indoles, folate, and vitamin K
  • Properties: Eye health, cancer prevention, cell regeneration, anit-inflammatory, heart health, skin health
  • Foods: Spinach, kale, asparagus, cabbage, broccoli, kiwi, honeydew, green beans, artichoke, Brussels sprouts, celery, cucumbers, swiss chard, and avocado

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Blue/Purple

  • Nutrients: Antioxidants and Anthocyanins
  • Properties: Anti-inflammatory, cancer prevention, and cognitive health
  • Foods: Eggplant, red grapes, blackberries, blueberries, purple potatoes, plumbs, cabbage, red onions, and figs

Blue-purple-Fruits-Vegetables

White

  • Nutrients: Antioxidants and potassium
  • Properties: Anti-inflammatory, cancer prevention, and heart health
  • Foods: Cauliflower, parsnips, potatoes, leeks, onions, garlic, mushrooms, shallots, and coconut  

White-Color-Vegetables-Packed-with-Vitamins-Nutrients-and-Proteins

 

 

 
Last Updated: 04/06/2011

Black Lentil Soup

26 Nov

Compared to their traditional counterparts black lentils are tiny spherical black legumes also known as beluga lentils because they look like caviar. Due to their smaller size they cook quicker and make a great side dish, salad addition, or soup. I like this soup because the spices make it a warming dish, great for chilly winter weather.

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Ingredients

1 cup Black Lentils

1-1 inch piece of fresh Ginger, peeled and thinly sliced, plus 2 Tbs minced

3 Tbs Unsalted Butter

1 medium Onion, diced

2 cloves Garlic, minced

1/2 Tsp ground Coriander

1/2 Tsp ground Cumin

1/4 Tsp Cayenne Pepper

1/4 Tsp Gram Masala

2 quarts Low Sodium Chicken Stock

1 cup Crushed Tomatoes

Salt to taste

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Method

1. In a medium pot cover lentils and sliced ginger with 1 inch of water. Bring to a boil and cook over medium heat until lentils soften, about 10 minutes.

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2. Drain lentils and set aside, discard sliced ginger.

3. Melt 3 tablespoons of butter in the pot. Add onion, garlic, and minced ginger. Cook over medium heat until softened, about 8 minutes.

4. Reduce heat to low and add spices, cook stirring, until fragrant about 4 minutes.

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5. Add stock, tomatoes, and lentils bring to a boil over high heat. Reduce heat and simmer until lentils soften further and soup has thickened, about 1 hour. Season with salt portion in to bowls and serve.

 

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Considerations

  • Make this soup vegan buy using vegetable stock and olive oil or coconut oil instead of butter.
  • Top soup with avocado, which adds richness to the final product.
  • Add chopped kale or spinach just before serving.

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Seasonal Eating

16 Oct

In recent years there has been more emphasis on eating locally grown produce and the concept of farm to table eating. A central idea within these concepts is seasonal eating. Seasonal eating is eating foods that are in season, harvested at their peak.

When you eat foods that are currently in season you get more nutrients compared to eating foods that are out of season. This is because the foods are picked when they are at their peak.  Foods that are made available in their off season have less nutritional value because they are picked before they ripen so they can be shipped without spoiling. Eating foods at their peak also means more flavor! Seasonal eating also impacts the environment. Shipping foods long distances creates more fuel emissions. Food that is grown locally or regionally does not have to travel as far to get to you, with fewer emissions. Finally each season brings different fruits and vegetables to choose from adding variety to your diet.

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What is in season for fall?

Apples Artichoke
Asian Pear Asparagus
Avocado Beets
Broccoli Brussels Sprouts
Cabbage Carrots
Cauliflower Celery
Chard Cherimoyas
Collards Corn
Cucumber Dates
Eggplant Figs
Grapes Grapefruit
Green Beans Ginger
Guava Kale
Kiwi Kohlrabi
Leeks Lemons
Mushrooms Mustard Greens
Okra Onions
Ranges Passion Fruit
Peppers Persimmons
Pineapple Pomegranates
Potatoes Raspberries
Sapote Spinach
Squash-Summer and Winter varieties Tomatillos
Turnips Yams

Pizzadilla

12 Sep

When I’m craving Mexican food this is my go to recipe. It is incredibly easy, tasty, and satisfying.

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Ingredients

1 Ezekiel Whole Grain Tortilla

1 oz grated Manchego Cheese

2 oz Chicken Breast Lunch Meat (or your preferred protein)

1 handful of Kale (or another leafy green)

1 medium Tomato, chopped

1/2 small Avocado, chopped

Optional garnish: cilantro and sriracha sauce

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Method

1. Heat tortilla in a pan over medium heat and sprinkle half of the cheese on it.

2. As cheese melts top with meat and greens. Sprinkle remaining cheese on top and cover pan with a lid.

3. Once cheese has melted transfer tortilla to a plate and top with tomatoes, avocado, and any additional garnish you choose.

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ENJOY!