The ingredients in this salad can be purchased at any grocery store. Though, I think it is always nice to provide you with the ingredients I used to make the recipe so you can easily find what you need at the grocery store. I bought all my ingredients at Trader Joe’s. 

Ingredients:​

• Trader Joe’s Veggie & Flaxseed Tortilla Chips - a good source of fiber and omega-3 fatty acids
• Trader Joe’s Kale (in a bag) - an excellent source of Vitamins A & C and a good source of calcium & iron
• Trader Joe’s Sugar Plum Tomatoes (wash before use) - an excellent source of Vitamin C and a good source of Vitamin A
• Trader Joe’s Whole Kernel Corn (canned)
• Trader Joe’s Cuban Style Black Beans (canned) - a good source of iron
• Trader Joe’s Shredded Cheese Blend (Pepper Jack) - an excellent source of calcium
• Optional ingredients (ground turkey, avocado, enchilada sauce, cilantro...) can all be found at Trader Joe’s as well.​

Directions:

1. Place one layer of baked tortilla chips to cover a standard size dinner plate (15-20 chips).
2. Place one large handful of kale leaves (or more) atop chips; enough to completely cover the chips. Note: ​The kale will look overwhelming on the chips, but don’t worry, the kale leaves will wilt substantially once you microwave the dish.
3. Sprinkle ¼ cup canned corn kernels, ¼ cup canned black beans, and ¼ cup halved cherry tomatoes or canned diced tomatoes over the top.
4. Sprinkle one handful (~⅓ cup) pepper jack cheese over the veggies.
5. Microwave nachos for about one minute.
6. Optional: add cooked ground turkey for extra protein, add sliced avocado for added heart-healthy fat, add a drizzle of enchilada sauce for a flavor boost, or add fresh chopped cilantro for extra color and flavor.

Enjoy!

~Sara Mussa, RDN, CD

Providing healthy food for your family is a priority for most, however challenging to find on the road. Whether you are feeding everyone in a fury before dashing off to practice or eating in the car on the way to multiple destinations, here are a few ideas to make meals on the move simple and healthy! ​

Here are a few recipes that include a slow cooking and one pot, courtesy of www.skinnytaste.com. They are simple, delicious and every recipe from this site includes nutrition information. Which is super helpful if you are trying to be a mindful eater. ​

Directions:

1. Heat a large pot over high heat. Add beef and salt and cook for about 3 minutes, breaking up beef with a spatula.
2. Add onions and garlic and cook until onions are tender, about 3-4 minutes.
3. Add tomatoes, black pepper, water, and basil to beef. Stir to combine.
4. Add spaghetti, making sure there is enough liquid to cover the noodles without stirring.
5. Turn heat down to medium-low. Cover and cook until the water is absorbed and the pasta is cooked, about 17 minutes. 
6. Serve with parmesan cheese and extra fresh basil, if desired. 

Directions:
Slow Cooker:

1. Combine chicken, garlic powder, oregano, cumin, and salt in slow cooker. Stir to combine.
2. Pour salsa verde over the top. Cover and cook on high for 2 hours. 
3. Remove chicken and shred with two forks.
4. Remove 2/3 cup of liquid from the slow cooker and discard. 
5. Place shredded chicken back in slow cooker with remaining liquid and adjust seasoning to taste.

Instant Pot:

1. Combine chicken, garlic powder, oregano, cumin, and salt in Instant Pot. Stir to combine.
2. Pour salsa verde over the top. Cover and cook on high pressure for 20 minutes. Release pressure using the "quick release" method or naturally.
3.  Remove chicken and shred with two forks. 

Directions:
Slow Cooker:

1. Heat large skillet over high heat. Add beef to brown, breaking it into smaller pieces. When beef is brown throughout, add 2 teaspoons cumin, salt, chili powder, paprika, oregano, onion, garlic, and bell pepper. Cook until veggies are soft, about 2-3 minutes. 
2. Transfer beef mixture to slow cooker and add 1/2 cup water, bay leaf, and tomato sauce. 
3. Cover and cook on high for 3 hours or low for 6-8 hours. Discard the bay leaf and add the remaining 1 teaspoon cumin.
4. Heat taco shells according to package and then place 1/4 cup beef in each shell. Top with romaine lettuce, cheddar cheese, and tomato. 

Instant Pot:

1. Press saute button on Instant Pot. Add beef to brown, breaking it into smaller pieces. When beef is brown throughout, add 2 teaspoons cumin, salt, chili powder, paprika, oregano, onion, garlic, and bell pepper. Cook until veggies are soft, about 2-3 minutes. 
2. Add 1/2 cup water, bay leaf, and tomato sauce. 
3. Cover and cook on high pressure for 20 minutes. Natural release. Discard the bay leaf and add the remaining 1 teaspoon cumin.
4. Heat taco shells according to package and then place 1/4 cup beef in each shell. Top with romaine lettuce, cheddar cheese, and tomato. 

~Olivia Mathisen-Holloman, RDN, CD

Tempeh is one of those foods that may not be on everyone's weekly grocery list. Often confused with tofu, tempeh is made from fermented soybeans and offers a whole host of health benefits. Let's see why you should incorporate more tempeh into your into your healthy diet. 

• Tempeh is a prebiotic: Tempeh feeds the good bacteria in your gut, so that you can continue to have better gut health. 
• Better bioavailability: The fermentation process that tempeh undergoes makes the soy proteins and calcium molecules easier for our bodies to digest and absorb. 
• High in protein: One 3 ounce serving of tempeh has 16 grams of protein! 
• Versatility: Tempeh can be used in a variety of dishes. It can be baked with a simple marinade, crumbled as a ground meat alternative, or cut into strips to be used in sandwiches. 

These tasty tacos are quick to prepare and will be sure to impress! The combination of spices and seasoning pack a punch of flavor that won't leave you missing the meat. You can use whole-wheat flour tortillas or pre-made tostadas in place of the corn tortillas. Enjoy! 

~ Lauren, Dietetic Intern

With the temperatures cooling down, its human nature to start craving hearty, cooked meals that warm you from the inside out. Soups and stews are a popular choice, but by mid-November it’s easy to get bored of the regular recipes. When I start getting chilly, I reach for my curry powder.
 
The word curry actually means “sauce” in Indian and Asian cultures. It is typically made with a cream base, cooked with meats and vegetables of choice and served over rice. There are many different kinds of curries from the dairy-based Indian curries to the coconut milk-based Thai curries.
 
The fun part about making your own curry is that it is pretty much impossible to mess up! They can be a one-pan meal or even done in a slow-cooker. You can use any vegetables that you like, your favorite protein source, and can use cow’s milk, coconut milk, or a vegetable stock as your liquid base. Additions like curry powder, red curry paste, lemongrass, garlic, and onion will bring ethnic flare to your dishes and can be found in most grocery stores.

This next recipe uses seasonal vegetables, is vegetarian, and is easy on the wallet! The lentils pack a ton of iron, fiber and protein to help satiate you until your next meal. Butternut squash lends a slight sweetness, and bright green kale adds a great dose of vitamin K. Curry powder is made of a blend of healthy spices, but doesn’t make the dish spicy-hot. This may be better for children and folks with sensitive palates. Since this dish is so hearty, it doesn’t need to be paired with rice and can be eaten more as a stew. Feel free to add in whole grain brown rice if you miss it.

Curries are a wonderful way to satisfy your comfort food cravings and still pack in a ton of nutrients. These two recipes are very versatile, so feel free to add and take out any vegetable or other ingredient that you like. Try out your own variations and leave us a comment about what you did!
 
Enjoy!

​Lauren - Dietetic Intern 

Happy New Year! With the bustle of the holidays behind us, we can all settle into our daily routines again and get pumped up for an exciting year ahead. One new venture that Sound Dietitians will be pursuing in 2016 is teaching hands-on family cooking classes at Verdant Community Wellness Center in Lynnwood, Washington. Our first class in January will be all about pizza, from homemade dough to freshly blended marinara sauce to simple tips for quick prep. And the best part is, we’ll get to directly involve kids in the cooking process. Actively including kids in meal planning and food preparation helps develop important life skills and is one of the best ways to promote appreciation for healthy eating early on.
 
One recipe we will be teaching in our pizza class is a personal favorite: tortilla pizza! This is a quick recipe for those days when you’re craving a crispy, tasty pizza but want to get dinner on the table in 20 minutes or less. There is no need to fuss with dough because a whole wheat tortilla or flatbread makes the perfect base. Just add sauce, top it, and bake for 10 minutes at 400°F – quick, easy, and delicious!

Stay tuned for more posts about all things food and nutrition throughout 2016. Check out the Verdant Community Wellness Center events calendar if you are interested in learning about other health and wellness classes, seminars, and activities available to the public. Cheers to a healthy and delicious year!
 
~ Holly, RDN