Check out Amanda's segment on King 5's New Day Northwest and find the recipes below!
Quick Fried Rice
Nutrition per serving: 410 Calories; 12.5g Fat; 14g Protein; 45g Carbohydrates; 5g Fiber; 460mg Sodium
Nutrition per mug: 90 Calories; 6g Fat; 7g Protein; 0g Carbohydrates; 0g Fiber; 184mg Sodium
Black Bean Tacos
Nutrition per 2 tacos: 295 Calories; 7g Fat; 13g Protein; 45g Carbohydrates; 11g Fiber; 259mg Sodium
Meals on the Move
Fall is here and with it we are feeling cooler temperatures and are seeing leaves changing color. School is back in session and with that, an increase in after-school activities. Sometimes multiple sports with multiple kids in multiple places. Making family meals seem challenging. Unfortunately, the ever present feeling of being strapped for time can cause families to make unhealthy choices, typically found at the drive-through window.
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!
Quick meals before hitting the road
A little planning ahead makes feeding the troops before heading out simple. Although having options that everyone agrees on can be a challenge. Keeping the ingredient list short and options limited might make dining before you dash a much better deal.
Portable meals - let's wrap this up
I am a firm believer that you can put almost anything in a tortilla to make a meal portable - perhaps soup is the exception. This still leaves many other foods you can wrap up and go! For example, chicken caesar salad or any other salad for that matter. Lightly dress the lettuce in a bowl, place in the center of a tortilla, then add chicken or any other vegetable you fancy. Fold up the ends, roll it up, and wrap in a paper towel and perhaps a small piece of foil on the end and off you go!
This wrapping method can be used for breakfast too. Who doesn’t love a breakfast burrito?
Slow and low - A perfect cooking tempo
Using a slow cooker is a sure fire way to ensure whatever you are preparing will be tender and juicy. One pot meals are also fantastic! Clean up in minimal and the flavors are married perfectly together.
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.
One-Pot Spaghetti and Meat Sauce (Stove-Top Recipe)
Nutrition per serving (scant 1 1/2 cups): 377 Calories; 10.5g Fat; 23.5g Protein; 43.5g Carbohydrates; 5g Fiber; 567mg Sodium
Easiest Salsa Verde Chicken (Slow Cooker or Instant Pot)
Nutrition per serving (1/2 cup): 145 Calories; 2g Fat; 26g Protein; 5g Carbohydrates; 0g Fiber; 415mg Sodium
Beef Tacos (Slow Cooker or Instant Pot)
Nutrition per serving (2 tacos): 382 Calories; 20g Fat; 31g Protein; 24g Carbohydrates; 8g Fiber; 744mg Sodium
~Olivia Mathisen-Holloman, RDN, CD
Let's Get Grilling!
August has arrived in the PNW, and with it warm evenings and golden orange sunsets. Now’s the time of year to be outside as much as possible. That means spending time in the kitchen cooking (and sweating, because who has AC here?) is not high on the priority list. Not to worry. We’ve got all the tips you’ll need to create a delicious feast on your favorite outdoor grill—without sacrificing your health.
There are often concerns regarding food safety and health risks related to grilled foods. However, there are many ways to make grilling a healthy, safe, and delicious way to eat. It’s all about the foods you choose, preparation, and cooking methods.
Does grilling food increase cancer risk?
Studies of have shown that there is an increased risk of developing cancer with consumption of charred grilled foods. This is due to the formation of two main substances: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). When the fats and proteins of a meat or poultry product are heated at high temperatures to the point of being browned or blackened, carcinogens form. This can happen with all forms of cooking, not just grilling.
HOWEVER, this risk can be greatly reduced with a few simple steps. First, cook at lower temperatures by using charcoal briquettes or hardwood chips from hickory and maple. Second, the use of marinades that contain olive oil and citrus juices (such as lemon or lime) can minimize the formation of these cancer-causing substances by as much as 99%. Marinate foods for at least one hour before cooking. Marinades also add a lot of flavor and juiciness to any grilled item—whether it’s eggplant or chicken. Thirdly, reduce the formation of HCAs by cooking with herbs from the lamiaceae family. These herbs include basil, mint, rosemary, thyme, oregano, and sage. Fresh herbs can easily be chopped and added to any marinade.
Grill Prep & Cooking Tips!
General Safety Guidelines for Choosing, Storing, and Cooking
When shopping, pick your meat products right before checkout. Make sure the packages feel cold to the touch and are not torn. To protect against contamination, put raw goods into individual plastic bags and store in the cart away from produce.
When transferring, use an insulated cooler to keep meat below 40F. Use ground meats and poultry within 1-2 days, and other products within 5 days. Store on the bottom shelf of your fridge. If storing for a longer period of time, wrap in freezer paper or plastic and store at 0F. Raw meat, poultry, or any other perishable food should not be left out at room temperature for longer than two hours.
It is important to use a thermometer to check temperatures of meat and poultry. Cooking to the proper temperature destroys harmful bacteria that may be present. Once the food has reached temperature keep it hot until serving at 140F or warmer. If storing for later consumption, put in refrigerator right after cooking for up to 3-4 days, or freezer up to four months.
Internal Cooking Temperatures
Finally, remember to cook meats separate from produce and always wash hands before and after handling raw foods. Now go and enjoy the outdoors with some grilled foods!
Prawns with Garlic & Smoked Paprika
Nutrition per 4 ounces: 117 Calories; 2g Fat; 20g Protein; 3.5g Carbohydrates; 0g Fiber; 426mg Sodium
Grilled Soy-Ginger Glazed Tofu
Nutrition per 4 ounces tofu: 172 Calories; 10g Fat; 12g Protein; 11g Carbohydrates; 0.5g Fiber; 288mg Sodium
Grilled Watermelon Salad
Nutrition per serving: 156 Calories; 6g Fat; 3.5g Protein; 25g Carbohydrates; 1g Fiber; 405mg Sodium
Jamaican Jerk Grilled Eggplant
Nutrition per serving: 74 Calories; 3.5g Fat; 2g Protein; 10g Carbohydrates; 3g Fiber; 270mg Sodium
~Kelsy, Dietetic intern
Let’s face the facts: as much as we may love our kale, good things do not last forever. We have all faced the disheartening moment when your once-crisp spinach turns into a pile of bruised, unappetizing mush. Never fear, there are a few tips that you can use along the way to prolong the quality your leafy greens! Our last visit to the farmer’s market included sharing such tips, in addition to classifying different greens, and ideas for preparation. Families gathered ‘round to spin the “head of knowledge” and put themselves to the test. Have you used produce wash on your greens? Apparently such an act, despite us believing it’ll benefit us, is a big “no-no”. Are you on top of your salad game? Look below to find out!
We love our spinner - can you tell? This week it is a "salad spinner"!
Top Tips for Washing Leafy Greens from Eatright.org
Bruised greens? No problem.
Both of the recipes below have enough flavor and texture to disguise most lettuce that crosses into the “not ideal for salads” zone. The kale chip recipe is not only packed with B vitamins, it provides a crave-worthy salty and crunchy alternative to the average bag of chips! And the green smoothie is so good, spinach is the last ingredient you- or your family members- will think of when you sip on it.
Preheat oven to 250 F. Wash, spin or pat kale dry. Remove the stem and cut or tear kale into bite site pieces. Toss kale in oil. Cover baking sheets with parchment paper. Spread kale leaves over the sheet and sprinkle seasoning of choice. Bake for 30 minutes. Kale chips should be crunchy and green. They burn easily, so be sure to check on them and adjust the time as needed.
YIELD: 2 servings
2 cups Spinach, 4 Strawberries, 1 cup orange juice, 1/2 cup plain Greek yogurt. Blend until smooth and enjoy!
Combine vinegar, oil, mustard, and sugar in a jar with a tight-fitting lid; shake well.
Toss spinach, blueberries, goat cheese, and hazelnuts in a large salad bowl.
Drizzle with dressing and toss gently; serve immediately.
If you’re lucky enough to frequent the Everett Farmer’s Market, take this recipe along with you! Almost all of the above ingredients can be found at the market right now. If your shopping loyalties lie elsewhere, not to worry. This salad is composed of in-season produce that can be found almost everywhere in the PNW. No hazelnuts? Almonds slices or pumpkin seeds will do the trick! Adding a hardboiled egg, chicken breast or salmon fillet would also revamp this salad from a snack to an evening meal.
I hope salading down in the kitchen with your newly acquired lettuce facts will help you find your inner peas. :)
Feel free to visit us for another beautiful day at the Everett Farmer’s Market, this Sunday, July 24th!
A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!