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Soup Season is Upon Us

10/13/2020

Soup Season is upon us. The crisp Autumn days are perfect for a warm and comforting meal. I love soups from a nutritional stance, as they tend to be high in nutrient density (ie nutrients compared to energy) and are also hydrating. The colder weather can sometime signal a decrease in fluid intake, so soups help to fill-in the hydration gaps during these months. The following recipe is a elevated tomato based soup with lots of veggies and complete plant proteins. The spice blend is what makes it extra special and a go-to Autumn favorite. Enjoy!
~Megan

Follow along with this start-to-finish cooking demo preparing the soup below:
Algerian Soup Demo in Megan's Kitchen

Algerian Tomato Soup

This aromatic dish is infused with a Northern African spice blend. The spices and fresh ingredients make a tasty soup that can be served immediately or prepared beforehand. The quinoa and edamame add a source of complete protein (ie all the essential amino acids) to this vegetarian meal. This recipe has been adapted from the Moosewood Cookbook.

Ingredients:

2 T olive oil
2 cups diced onions
3 garlic cloves, minced or pressed
1/8 tsp cayenne
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp ground curry
1/2 tsp ground cinnamon
1/2 tsp salt

1 T fresh grated orange or lemon peel
3 cups (28oz can) undrained canned chopped tomatoes
4 cups reduced sodium vegetable stock or water
2 cups diced bell peppers
2 cups thinly sliced celery
1 cup shelled edamame
1/2 cup quinoa uncooked

Preparation:

1. Heat olive oil in a nonreactive soup pot over medium heat
2. Sauté the onions for about 5 minutes or until translucent
3. Add garlic, spices, salt and orange peel and stir for 1 minute
4. Add tomatoes and stock/water, cover, and bring to a boil
5. Add quinoa, peppers and celery, cover, and simmer about 15 min
6. Add the shelled edamame and cook for another 5 minutes
7. Serve immediately or refrigerate for later

Makes 8.5 cups
Serve with a salad and some crusty bread for a satisfying meal.
Nutrition per 1 Cup Serving: Calories 120; Fat 5g; Protein 5g; Carbohydrate 17g; Fiber 5g; Sodium 290mg

Got Rhubarb?

6/5/2020

Got Rhubarb? Simple solutions for an abundance of this perennial.

Do you have a rhubarb plant in your garden or know someone who does? This perennial plant is a giver. It is not fussy, requiring very little attention, to the point that sometimes we forget about it.... Until the Spring, when it turns into something from the Jurassic Era and takes over that forgotten-about corner in your yard.

The abundance that one plant provides is staggering and you may find yourself pawning off stems to neighbors, family, friends, priests, and passersby. Sharing is good... But remember to keep some for yourself using the strategies listed below.

First, let's talk about the botanical and nutritional nature of this amazing plant. Rhubarb (Rheum rhabarbarum) is a vegetable, but we often use it like a fruit. The plant is perennial, meaning that it will regrow year-after-year from the rhizomes and roots that are left in the ground. If your plant is becoming too big for your space, you can divide the crowns to share with others. You want to harvest the rhubarb stalks through the Spring and Summer when they are about a foot long. You can cut the stalks off at the base or apply a twisting motion at the bottom of the stalk to remove from the plant (the preferred method).

Always remove the leaves....they are toxic if ingested!

Nutritionally, the stalks are mostly water and fiber with a good amount of potassium, vitamin C and vitamin A. There is also quite a bit of calcium in rhubarb (~100mg/cup), however, this is bound with oxalate and not easily absorbed when ingested. This calcium is actually helpful to us, as the binding to the oxalate in the rhubarb plant helps to lower risk of kidney stones (the most common form being calcium-oxalate). By binding in the plant itself, the absorption of oxalate via our gut decreases. This works with food pairings as well - think goat cheese (calcium) on your spinach salad (oxalate). The binding within the food or within our gut prevents the oxalate from being absorbed and traveling to our kidneys where it could then bind with calcium and form little crystals of pain and terror. Still, even with this calcium content, rhubarb is considered a high oxalate food with amounts similar to dark leafy greens.... So you will want to put some ice cream on your rhubarb pie for even more calcium. :)

Desserts, jams, and syrups with plenty of added sugar are the most common ways to use the naturally tangy-tart stalks. On it's own, rhubarb has an astringent quality that can leave the mouth feeling dry and the sour-tanginess is pucker-worthy. These attributes are why it is such a great foil to sweet desserts and other sweetened marinades and sauces, such as BBQ.

You will notice that different rhubarb plants may have different external stalk colors. This is most dependent upon the variety of rhubarb, with stalks ranging from green, to pink, to red, and even speckled. Contrary to popular belief, the stalk color is not found to affect the tartness.

Freezing is a fantastic option, as this vegetable holds up well being frozen and is a lovely pairing in deep winter with other fruits for a hearty cobbler or crumble. Use a sheet pan to individually freeze the chopped pieces, allowing plenty of room, so that they do not stick together.

Once frozen, then you can transfer into a long-term storage container, such as a freezer-weight plastic bag or container. This way you can use exactly the amount you want in the future without needing to thaw the whole container. This method works well for other fruits, such as berries.

I would recommend freezing some specific quantities that are usable for recipes. Ideally, you would label your containers with what, when and how much. For example: rhubarb from mom, June 2020, 4 cups.

Another fun use for extra stalks is to make a rhubarb simple syrup or a rhubarb shrub for Summer cocktails and mocktails.

Cheers to an abundance of fresh produce this Summer!
Remember to share as well as save some for yourself.

~Megan

If in doubt about how to start using your rhubarb, proceed immediately to making a crisp. There is nothing quite as simple and delicious as a Summer crisp with fresh fruit.

Here is an easy recipe to get you started:

4 cups fresh or frozen diced rhubarb
1/2 cup sugar
2 tablespoons chia seeds
Crisp Topping:
1/2 cup brown sugar
1/2 cup whole wheat pastry flour
1 cup old-fashioned oats
1/2 cup butter (1 stick), melted
1 teaspoon ground cinnamon

Directions:

Heat oven to 375 degrees.
Grease bottom and sides of square 8 x 8 inch pan.
Pour in diced rhubarb and sprinkle with 1/2 cup sugar and chia seeds.
Mix remaining ingredients together in a bowl and sprinkle over rhubarb.
Bake for about 30 minutes or until the topping is golden.
Serve with vanilla ice cream. Enjoy!

Homemade Yogurt

6/2/2020

Earlier this year, Sound Dietitians presented a series of Instant Pot / Slow cooker classes. I’m going to be honest, before planning these classes I only used my instant pot for a few things: Bone Broth/Stock, Meats, Stews, and occasionally rice. In planning for these classes, I dug into every possible way to use this multi-talented kitchen device. I was most curious about the elusive “yogurt” button. After lots of internet research and a couple of trial runs, the yogurt function is now my favorite feature! Below I have outlined exactly what you need to do, step-by-step, to make your own yogurt in an instant pot.

To make homemade yogurt:

STEP 1:
*Sanitize your pot*
I’ve tried a couple of ways and the best way is to fill your inner pot (the lining that is a stainless steel pot) with water and put it directly on the stove like you would any other pot. Bring the water to a boil and then allow to boil for 10 minutes. Once the time is up, dump the water out, dry, place back into the instant pot base, and you are ready to start!

STEP 2:
Pour 1/2 gallon of whole milk into your instant pot. (Note* make sure your milk is homogenized. The first couple times I made it without homogenized milk and although it still tasted good, it wasn’t the classically creamy look that you expect from yogurt.)

Lock the lid on and turn the valve to sealing. Typically the sealing feature is for when you are pressure cooking but I do it anyway, it won’t affect your end product either way.

Press the yogurt button a couple of times until the screen of your instant pot reads BOIL. The pot will automatically get to work and you can go about your routine. Perhaps throw in a load of laundry or empty the dishwasher. The pot will beep many times to signal that the milk is to temperature. Take a thermometer and make sure the milk is at 180 degrees F.

STEP 3:
For the next step you can either let the pot cool on the counter or if you’re impatient (like me), fill a large bowl with ice water, and rest the inner pot in the ice to cool it down quickly. When the thermometer reads between 110 and 115, you are ready for the next step.

STEP 4:
Remove the film that has accumulated on the top of the yogurt. Whisk in 2 Tbsp plain whole milk yogurt with live active cultures. Make sure the cultures have been added after the pasteurization process otherwise the heat from the pasteurization will have killed all those beneficial bacteria. And without those live active cultures, your yogurt won’t be a success. It’s also of the utmost importance that there is no sweetener added to this yogurt. Any added sugar, syrup, sweetener, flavor, or fruit will inhibit your yogurt success as well.

STEP 5:
Once your yogurt is fully incorporated into your warm milk, add the inner pot back into the instant pot base, close and lock the lid, place the valve in sealing position, press the yogurt button until you see “8:00” (8 hours) on the screen. The pot will start and you can forget about the yogurt for the next 8 hours.

The pot will beep again and read “yogurt” to let you know that the yogurt is done. Open it up, give it a good whisk and store in the fridge in an airtight container for 10-14 days (if it lasts that long! Mine gets devoured in about a week).

My favorite way to enjoy it:
1/2 cup homemade yogurt
1 tsp flax oil
1 tsp honey
1-2 tbsp fresh orange or lemon juice
2 tbsp post shredded wheat (that I blitzed up in the food processor)
1 Tbsp hazelnuts or walnuts (also blitzed up in the food processor)
A handful of your favorite berries

To see the video of how I make this, click here → https://youtu.be/7BqD78SD24M

Gillian Schultz, MHSc, RDN, CD

Whole Foods Recipe Round-Up

4/23/2020

A whole foods diet is one that is made up of foods that are as close to their natural form as possible. Foods are minimally processed and there is an emphasis on eating fresh fruits and vegetables, whole grains, tubers, legumes, lean animal proteins and plant proteins, and low-fat dairy. It is possible to incorporate whole foods into any diet style and has been shown to be beneficial for overall health and wellness. This is a simple method of eating and one that is high in nutrients, fiber, vitamins, and minerals. We've gathered up some of our favorite recipes that showcase these whole foods throughout the day!

Breakfast

Healthy Banana Bread Breakfast Cookies: Monique of Ambitious Kitchen
Veggie Scrambled Egg Muffins: Anne Mauney of fANNEtastic Food
Warm Kale Breakfast Salad: Kaleigh McMordie RD of Lively Table

Snacks/Appetizers/Sides

Zucchini, Bacon, and Basil Side Salad: Diana Rogers RD LDN of Sustainable Dish
Mediterranean Hummus Party Dip: Laura Ligos MBA RD CSSD of The Sassy Dietitian
Whole Wheat Flatbread: Lindsay Livingston RDN of The Lean Green Bean

Dinner

Vegan Chickpea Walnut Tacos: Alexis Joseph MS RD LDN of Hummusapien
Thai Butternut Squash Soup: Lily Nichols RDN CDE of Pilates Nutritionist
Quinoa With Vegetables and Maple Ginger Tahini: Lizzie Streit MS RDN LD of It’s a Veg World After All
Simple Shakshuka: McKell Hill of Nutrition Stripped
Sesame-Crusted Salmon: Rachael DeVaux RD of Rachael’s Good Eats
Vegetarian Ramen Noodle Soup: Rachael Hartley RD CDE CLT of Rachael Hartley Nutrition

Desserts

Chinese Five Spice Chocolate Truffles: Sara Korzeniewski RD CLT FDN-P of The Organic Dietitian
Vegan Chocolate Mousse: Whitney English RDN of Whitneyerd.com
Piña Colada Sherbet: McKell Hill of Nutrition Stripped

The Cheapest Vegetables

4/16/2020

The cheapest vegetables are the ones already in my garden. No need to go to the store... and I can continue social distancing while also getting some sunshine.

This past Fall I was a little busy and left a few things to "winter over" in our mild PNW climate. Now they are coming back full-force. The flowering bok choy in particular is a bright spot in my day and the bees are enjoying it too.

Below is a family favorite recipe for grilling bok choy, followed by a link to a post from last year all about this amazingly versatile vegetable from RDN, Nancy.

Cheers to Good Eating on a Budget!
~ Megan

Tangy Grilled Bok Choy

Fresh Bok Choy, rinsed and patted dry - for baby bunches leave whole, for medium bunches cut in half leaving the stem intact and for large bok choy you can grill individual whole leaves

Marinade/Grilling Sauce:
1 garlic clove minced (~1 tsp)
1 tsp minced fresh ginger or 1/4 tsp ginger powder
2 Tbsp olive or avocado oil
1 tsp sesame oil
2 Tbsp rice vinegar
2 Tbsp soy sauce, tamari or coconut aminos
1-2 Tbsp gochujang or sriracha, to desired spiciness

Mix all marinade ingredients together. Drizzle over bok choy just to coat. Grill bok choy until desired doneness, rotating often. Cover extra marinade, place in the fridge and use within a couple weeks on other vegetables, proteins or as a salad dressing.

For fun info & another recipe, click: Bok Choy: A Vegetable With Many Names

Harbinger of Spring

4/9/2020

To me, asparagus is the harbinger of Spring. There is something so hopeful about seeing that first bunch in the grocery store or, better yet, seeing those first stalks peeking through the soil in your own garden. I like the thicker stalks from more mature plants because they are more tender. There is a higher ratio of "heart" and less stringy outer cellulose as the diameter increases.

This time of year, asparagus goes into everything: sauteed in an egg scramble for breakfast, fresh in salads for lunch and roasted for dinner. To keep asparagus fresh and crisp in your fridge, place the whole bunch in a glass jar or measuring cup with about an inch of water in the bottom and then cover loosely with a plastic bag. We often use only a couple spears at a time, so this method helps the bunch last over an entire week.

For a simple side-dish of asparagus:

Preheat oven to 400 degrees
Rinse asparagus in water and trim off woody ends (bottoms)
Coat evenly with a heat-tolerant oil, such as avocado (~1 tsp/cup veggie)
Sprinkle with salt, pepper and red pepper flakes to taste
Roast in the oven on a sheet pan or baking dish with sides for about 10 minutes or until desired browning occurs. Shake the pan half-way through baking to redistribute (roll) the asparagus to brown other sides.

Science Side-Note:
Asparagus is one of the only known foods to contain asparagusic acid, which when digested produces the sulfur compounds responsible for creating the particular smell in urine. Don’t let the smell put you off asparagus, as it is full of great nutrition, such as fiber, Vitamin C and folic acid. Asparagus is also a natural diuretic and may be beneficial for prevention of urinary tract infections.

If your oven is not available, use your stove-top. For our Simply Sauteed Asparagus recipe, click here.

Spring Fritatta

1 Tablespoon olive oil
½ cup sliced Spring green onions, leeks, chives or scapes
1 cup chopped fresh asparagus – set aside 2-3” tip pieces
1 cup chopped Spring greens, such as arugula, baby spinach, bok choy or broccoli leaves
2 garlic cloves, minced
6 eggs
¼ cup water or milk
1/8 teaspoon salt & pepper, each
¼ cup fresh mozzarella
¼ cup feta, crumbled
¼ cup fresh chopped leafy herb, such as parsley, oregano, tarragon or basil

Preheat the oven to 375 degrees F. Using an 8-9 inch oven-safe skillet, heat oil over medium on the stove-top. Sauté onions and chopped asparagus pieces, followed by adding in greens, garlic and other vegetables (eg tomatoes) until desired tenderness. Keep asparagus tips separate for arranging on top if you wish.

In a separate medium-large bowl, whisk eggs, liquid, salt and pepper until foamy. Pour mixture into skillet and cook on the stove-top over medium-low heat until beginning to set on the bottom. Sprinkle with cheeses and arrange asparagus spears on top. Move skillet to the oven and bake for about 10 minutes or until eggs are set. Top with fresh herbs as desired.

Nutrition per 1/4th recipe: 200 Calories; 14g Fat; 14g Protein; 4g Carbs; 2g Fiber; 320mg Sodium

Happy Almost-Spring!
~Megan

Recipe Roundup: Pantry Edition!

4/2/2020

These days grocery shopping and cooking may look a bit different. Pantries are filling up with canned vegetables, rice, pasta, and other shelf-stable items. Freezers are being stocked with frozen produce and heat-and-eat meals. There are many different ideas about which types of processed foods are “healthy” and which are not. Is fresh better than canned? Does freezing destroy nutrients? Check out our answers below, along with a list of nutritious pantry staples and a roundup of mouth-watering recipes!

Is fresh better than frozen?
Both fresh and frozen fruits and vegetables are full of nutrients! Frozen produce is a great option because the nutrients are “locked in,” while fresh produce can lose nutrients over time as it sits on your counter or in your fridge. Frozen produce also lasts longer! This doesn’t mean that you should only buy frozen produce - but know that frozen is just as nutritious as fresh.

Does freezing destroy nutrients?
As you can probably guess from the previous answer - no (at least not very quickly)! Many fruits and vegetables are frozen right after they’re harvested and are frozen at peak ripeness. This means that the vitamins in these fruits and vegetables are preserved in the freezing process. Your frozen produce may start to lose nutrients over time, but you should be able to store your produce for up to a year.

Is canned food as good as fresh?
Canned fruits and vegetables are also often canned at peak ripeness, which ensures the best flavor and lots of nutrients. Some water-soluble vitamins may be lost in the canning process, but this process can also increase the availability of nutrients, as well! For example, canned tomatoes and tomato sauce provide antioxidants that are better absorbed when cooked!

Tip: The Canned Food Alliance has some great resources. Check out how long your canned foods will last and how to read can codes on their website!

Pantry & Freezer Staples
Protein:

Dried beans/legumes (try soaking them overnight and rinsing again before cooking to help with any discomfort due to gas)
Canned beans (look for low-sodium or no-sodium and rinse before using)
Canned tuna, salmon and sardines
Frozen edamame
Frozen lean meat & poultry
Nuts & seeds
Nut & seed butters

Grains:

Brown rice
Whole-wheat pasta
Barley
Farro
Quinoa (rinse before cooking to prevent a bitter flavor)
Whole-grain bread
Whole-grain flours
Frozen pre-cooked grains (like rice and quinoa) are also a nice option

**Try to make half of your grains whole - but remember that refined grains (white rice, white pasta, etc.) can also be a nutritious part of your diet!

Fruits & Vegetables:

Canned vegetables (look for low-sodium or no-sodium and rinse before using)
Canned fruit (look for fruit packed in water, 100% fruit juice, or its own juices)
Frozen vegetables (look for plain vegetables without sauces or seasonings and have fun experimenting with your favorite spices in the kitchen!)
Frozen fruit
Dried vegetables (kale chips anyone?)
Dried fruit (look for no-sugar-added fruit)

Now you may find yourself wondering what to do with all these items. We reached out to our dietitian colleagues for a list of 13 recipes that you can make using pantry staples and items from your freezer!

Coconut Date Balls: Kelsey of Simply Nourished Home

Daal Makhani (Coconut Lentil Curry): Shahzadi of Desi-licious RD

Slow Cooker Vegetarian Chili: Megan Byrd of The Oregon Dietitian

Homemade Nut & Seed Butter: Registered dietitian Judy Barbe, author of Your 6-week Guide to LiveBest

Thai Peanut Noodles with Chicken: Lisa Andrews, MEd, RD, LD Sound Bites Nutrition LLC

Spiced Healthy Roasted Chickpeas: Amy Gorin Nutrition

Chickpea Meatballs: Jamie of Dishing Out Health

Salmon & Corn Fritters: Chrissy of Dairy Free for Baby

Roasted Frozen Broccoli - 5 Ways! Lizzie Streit, MS, RDN, LD of It’s a Veg World After All

West African Peanut Stew with Chicken: Kara Lydon, RD, LDN, RYT, Owner of Kara Lydon Nutrition and The Foodie Dietitian Blog

Sweet Potato Oatmeal Bake with Blueberries: Sarah Schlichter, MPH, RDN of Bucket List Tummy

Slow Cooker Vegan Chili: Melissa Altman-Traub MS, RDN, LDN

Zero Waste Cinnamon Apple Chickpea Cookies: Erin Hendrickson, RDN

~Leah Swanson, MHSc, RDN, CD

Keep Calm and Wash Your Hands....Then Make Soup

3/6/2020

With all the paper towels, soap and hand-sanitizer flying off the shelves, it leaves one to wonder... "What were people doing with their hand hygiene before COVID19?"

I am glad this public health message has gotten out....washing hands really does make a difference! Next step - let's also get back to basics with dietary measures you can be taking to stay well.

It might be as easy as a bowl of soup - see recipe below.

But first, some information on nutrients for immune function.

What are basic Nutrients for Immune Function?

Nutrients that are fundamental to immunity include Protein, Vitamin A, Vitamin C, Vitamin E, Zinc and Polyphenols. A strong immune system requires healthy eating habits all year round. In fact, a quick burst of Vitamin C does not provide protection against catching a seasonal cold. Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and children in your care stay a step ahead of germs all year round.

Dietary Sources of Nutrients:

Protein

What it Does: builds muscles, helps protect the body against foreign particles such as viruses and bacteria, provides structure and support to cells
Dietary Sources: seafood, lean meat, poultry, eggs, beans and peas, soy products and nuts and seeds
Considerations: Older adults often tend to decrease their protein intake just at the time when immunity becomes more of a concern. Some easy to prepare and chew proteins include canned fish, nut butters and eggs.

Vitamin A

What it Does: helps regulate the immune system and protects from infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy
Dietary Sources: Sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, eggs or Vitamin A fortified foods such as milk and cereal
Considerations: Vitamin A is a fat-soluble vitamin, meaning it is better absorbed in the presence of some fat. Thus, dressing on salad or veggies tossed in oil prior to roasting make great pairings for improved absorption.

Vitamin C

What it Does: improves the absorption of non-heme iron from plant-based foods, stimulates the production and function of white blood cells and protects the body from oxidative damage
Dietary Sources: citrus fruits such as oranges, grapefruit, and tangerines; red bell peppers, papaya, strawberries, tomato juice, and broccoli or foods fortified with Vitamin C, such as some cereals
Considerations: Vitamin C is both water soluble and heat sensitive, so try to avoid over-cooking your foods and avoid cooking submerged in water. Boiling tends to reduce Vitamin C the most, so choose steaming or a dry heat method, such as a light saute or roasting.

Vitamin E

What it Does: has antioxidant and anti-inflammatory actions, improves immune function and normalizes blood clotting
Dietary Sources: sunflower seeds, almonds, hazelnuts, peanuts, avocado, fish and seafood, kiwi, broccoli and dark leafy vegetables
Considerations: Naturally occurring Vitamin E is actually a mix of 8 different chemical forms. Get this nutrient from foods, as supplements tend to have only one type of Vit E and are often in higher amounts than the recommended dietary intake. Also, research on Vit E supplementation has shown some potential adverse health outcomes.

Zinc

What it Does: helps the immune system to work properly and plays a role in cell division, cell growth and wound healing
Dietary Sources: lean meat, poultry, seafood (especially oysters, crab and lobster), milk, whole grain products, beans (garbanzo), seeds (pumpkin seeds) and nuts (cashews, almonds)
Considerations: About 35-45% of older Americans (60 yrs and older) have inadequate intake of Zinc. This may be related to lower protein intake as mentioned above. Unfortunately, symptoms of zinc deficiency can be loss of appetite and mental lethargy, resulting in further decline in dietary intake.

Polyphenols

What it Does: antioxidant properties, boosts signalling pathways in immune response and helps with gut health (often our first line of defense against pathogens)
Dietary Sources: dark chocolate, berries, grapes, cherries, plums, nuts, green tea, herbs and spices (clove, cumin, cinnamon, ginger)
Considerations: Polyphenols have gotten some recent press through their presence in red wine. However, the immune suppressant effects of alcohol counter the benefits of the immune-boosting polyphenols we are going for.

The following recipe was created by our intern, Sada Ijaz, last Autumn for a Childcare Provider Workshop to promote healthful intake of the providers and of the kiddos they care for. It is packed full of nutrients, as well as providing hydration. Enjoy the warmth and coziness of this self-care soup.
Happy Hand Washing ~ Megan, RDN

Back-To-Basics Vegetable Soup

Ingredients:

2 Tbsp olive oil (Vitamin E)
1 cup yellow onion, chopped (polyphenols)
1 ½ cups carrots, chopped (Vitamin A)
1/ ½ cups celery, chopped (Vit A & C)
4 cloves garlic, minced (polyphenols)
2 Tbsp ginger, minced (polyphenols)
Salt & Pepper to taste
1 1/2 tsp whole fennel seeds (polyphenols)
1 Tbsp cumin powder (polyphenols)
1 1/2 tsp turmeric powder (polyphenols)
1 can(15 oz) white beans, rinse & drain (protein and zinc)
3 cups butternut squash, cubed (Vit A, C & E)
4 cups kale, chopped (1 bunch) (Vit A & C)
4 cups low sodium broth
4 cups water

Directions:
Heat the oil in a large pot and sauté oil, onion, carrots, celery for 7-8 minutes. Add garlic, ginger, fennel seeds, cumin powder, turmeric powder, salt, and pepper. Puree beans until smooth and stir into the veggie mixture. Add in squash, kale, broth, and water. Bring to boil, cover and simmer for 30-35 minutes, until squash is tender. Serve warm with toppings of your choice.

Toppings (Optional)
Avocado slices (Vitamin E)
6 ounces low-fat Greek yogurt (protein and zinc)
½ cup chopped fresh chives (polyphenols)
Sprinkle of nuts (protein, zinc, Vitamin E)

Makes about 8 cups.
Nutrition per cup: 222 calories, 4.5g fat, 10g protein, 36g carbohydrates, 10g fiber, 480mg sodium

20 Dietitian-Approved Valentine’s Day Recipes

2/10/2020

Valentine’s Day is just around the corner! This holiday tends to revolve around all things sweet and decadent! Chocolate, candy, baked treats, and even sweet drinks (think strawberry milk, sweet seasonal coffee drinks, and sugary cocktails). Whether you like to brave the crowds and dine out or make it a cozy night at home, the treats are abundant!

Although splurging on a decadent dinner and a sweet treat or two is 100% okay, maybe you’re looking for something a little lighter? Check out these tasty recipes all developed by Registered Dietitians for some Valentine’s Day inspiration. And you don’t have to limit yourself to just dessert! We’ve included recipes for all hours of the day, including breakfast, appetizers, snacks, sides, dinner, and of course, dessert.

Breakfast

Coconut Cherry Dark Chocolate Waffles (Vegan): Sharon Palmer of The Plant-Powered Dietitian

Chunky Chocolate Hazelnut Granola: Kaleigh McMordie of Lively Table

Flourless Blender Chocolate Pancakes: Jamie Vespa of Dishing Out Health

Apps, Snacks, and Sides

Goat Cheese and Concord Grape Juice Crostini: Amy Gorin Nutrition

Chocolate Peanut Butter Dessert Hummus: Brittany of Your Choice Nutrition

Balsamic Roasted Winter Vegetables with Goat Cheese: Chelsea LeBlanc Nutrition

Valentine’s Dark Chocolate Strawberry Smoothie: Jessica Levinson

Dark Chocolate Walnut Butter: Jenny Shea Rawn MS, MPH, RD of My Cape Cod Kitchen

Dinner

Turnip and Beet Gratin with Gruyere: Lizzie Streit, MS, RDN, LD of It’s a Veg World After All

Pomegranate-Cranberry Chicken: Marie of Healthy Ideas Place

Salmon en Papillote: Peggy Korody of RD4Health

Desserts

No Bake Sugar Cookie Bites: Meals with Maggie

Easy Vegan Chocolate Mousse: Ginger of Champagne Nutrition

Chocolate Cranberry Almond Bark: Liz Weiss of Liz’s Healthy Table

4-Ingredient Dark Chocolate Raspberry Hearts: Andrea of Beautiful Eats & Things

Vegan Brownie Pizza: Chelsey Amer Nutrition

Vegan Turtles: Kelly Jones Nutrition

Chocolate Cherry Truffles: Amanda of The Nutritionist Reviews

Red Velvet Beet Cupcakes: Kara Lydon, RD, LDN, RYT, Owner of Kara Lydon Nutrition and The Foodie Dietitian Blog

Dark Chocolate Chia Seed Pudding with Raspberries: Marie Dittmer, MA, RDN of Healthy Ideas Place

Mediterranean Bean Salad

1/30/2020

Mediterranean foods are typically high in vegetables, fruits, whole grains, beans, nuts, seeds, lean proteins like fish, healthy fats like olive oil, fresh herbs, and the occasional glass of red wine. It has also been the most widely researched style of eating and has shown to have heart health benefits.

There are so many reasons why beans are truly one of the best foods we can eat. They are a great source of plant based protein and complex carbohydrates. This means the carbohydrates are rich in fiber which is amazing for your gut health. Did you know that most Americans don’t meet their recommended 30g of daily fiber? Fiber is so important because it’s a prebiotic which helps to feed all the good bacteria in your gut! On top of all that goodness, legumes also contain iron, calcium, phosphorus, zinc, magnesium, and folate. Not to mention they are easy on your budget!

If you happen to be looking for a healthy work lunch, look no further! This lunch is super easy to whip up for the whole week ahead and is packed with nutrition to keep you satisfied.

Since this salad doesn’t contain any leafy greens like a typical salad, it doesn’t get soggy or wilted so you can dress the salad while you are preparing it and you won’t have to worry about it sitting in the fridge during the week. If anything, the veggies will marinate in the dressing making it tastier each day!

I recommend pairing this salad with some homemade hummus and pita for a complete and delicious mediterranean style lunch.

Serves 10

Ingredients for the Salad:

1 - 15 ounce can of chickpeas, drained and rinsed
15 ounce can of white beans, drained and rinsed
1/4 cup kalamata olives, halved and pitted
1/3 cup roasted red peppers, drained, chopped
1/2 of a small red onion, chopped
1 cup cherry tomatoes, halved
1 green bell pepper, seeds removed, diced
1/2 of an english cucumber, diced
1/2 cup crumbled feta cheese {optional}
Handful of fresh parsley, chopped
4 green onions, chopped

Ingredients for the Dressing:

1/4 cup extra virgin olive oil
2 Tablespoons red wine vinegar
1 lemon, juiced
2 garlic cloves, minced
Salt and pepper to taste
1 teaspoon of oregano
Crushed red pepper for extra spice

Directions:

Combine all ingredients in a large bowl.
Mix up the dressing ingredients in a liquid measuring cup or shake together in a mason jar.
Pour dressing over salad.
Mix well.
Enjoy immediately or store in the refrigerator for up to 4 days.

Nutrition Facts per Serving: 165 calories, 21g carbs, 4.5g fiber, 8g fat, 6g protein, 255mg sodium