Southwestern Broccoli Slaw

Southwestern Broccoli Slaw

I’ve been a fan of broccoli slaw for a long time.  This is a simple combination of ingredients that’s not only colorful, but really nutritious.  Broccoli slaw adds a crunchy texture and is high in vitamin C, potassium and folate.  Black beans add a nice dose of fiber and protein.  Paired with sweet mango and savory Litehouse home style ranch dressing, this salad is great for a picnic, brunch or shower.  Quinoa or bulgur could be added to make it a complete vegetarian meal.  #sponsored https://www.litehousefoods.com/ Litehouse dressings have a fresher taste and are “sold in the cold” (refrigerated section) with your favorite fruits & veggies.  Cause nobody wants warm salad…

Ingredients:

1 (10 oz.) container broccoli slaw

1 (15 oz.) can black beans, drained & rinsed

1 mango cut into 1” chunks

1 red bell pepper, cleaned and diced

¼ cup red onion, minced

1 avocado, peeled and chopped into chunks

Juice from 1 large lime

¾ tsp. cumin

¾ tsp. oregano

½ cup Litehouse home style ranch dressing

½ cup chopped cilantro

Directions:

Place the broccoli slaw in a large bowl.  Add canned beans, chopped peppers, cilantro and onions.

Whisk lime juice with cumin and oregano and set aside.

Add chopped mango and avocado to the broccoli slaw.  Pour lime juice mixture over the mango and avocado and lightly toss.

Add ½ cup Lighthouse home style ranch dressing to the slaw mixture and toss until fully coated and serve cold.
Makes 8 servings.  Nutrition facts per serving:  153 calories, 3.59 protein, 11 gm fat, 1.7 gm saturated fat, 12.2 gm carbohydrate, 5.1 gm fiber, 4 mg cholesterol, 432 mg sodium

Coconut spice chicken

Coconut spice chicken

A few things you should know about me.  I love to play in the kitchen, but am terrible at following recipes.  To come up with one that includes measurements and ingredients that I would have on hand, well- this is just not my norm.  I also love a challenge.  So, when I read about Siggi’s recipe challenge, I figured, what the heck?

To my surprise, my recipe was chosen to be voted on for their upcoming cookbook.  Using as much social media, email and other communication I could think of, I won!  I have to say, this is one of the tastiest, most versatile chicken recipes you’ll find.  I used it in a chicken pita recipe (bread compliments of my husband).  I hope you enjoy it!  #siggis #ambassador

Ingredients

1 (5.3 oz.) cup of SIggi’s 2% milk coconut yogurt

½ tsp. ground cumin

½ tsp. ground coriander

¾ tsp. salt

¼ tsp. cayenne pepper

1 Tbsp. ginger paste

2 cloves garlic, minced

1 ½ Tbsp. olive oil

1 lb. chicken breast or chicken tenders

Directions:

  1. Turn your oven on to broil and move the oven rack so it is 6” away from the broiler element.
  2. In a medium sized mixing bowl, place 1 (5.3 oz) container of Siggi’s coconut yogurt.
  3. Add cumin, coriander, salt and cayenne pepper and blend.
  4. Add ginger paste, minced garlic and olive oil. Whisk all ingredients together.
  5. Dredge each piece of chicken in the yogurt mixture until fully coated.
  6. Place the chicken on a broiling pan and broil for 10 minutes.
  7. Check the chicken after 10 minutes. Once it has started to brown, flip the chicken over and broil for another 10 minutes until done.

Serves 3-4.

https://www.instagram.com/p/BSPX4KRgfe8/?taken-by=nutrigirl66

Hakuna Potata

Hakuna Potata

Eat potatoes!  No worries.

I don’t know about you, but I’m real tired of the low carb diet phase. Sure, Atkins may be dead (literally and figuratively), but any number of carb bashing diets keeps popping up at any given time.

 

Rather than avoid carbs, why not embrace them for the awesome macronutrient they are?  Yes, they raise your blood sugar, but they’re what your body and noggen need for fuel.  And potatoes are complex carbs- meaning they break down more slowly and don’t raise blood sugar as quickly as simple carbs like jelly beans and soda.  Potatoes boast a decent amount of fiber as well as potassium.  And while French fries are not the healthiest way to eat a potato, you can try this simple recipe without the guilt.

 

Ingredients:

3 Russet or other baking potatoes

non-sticky cooking spray (Olive oil type)

1/2 tsp. Seasoned salt

1/2 tsp. Rosemary

 

Directions: 

Pre-heat oven for 425 degrees.

Clean and peel potatoes, then cut them into wedges

Spray a baking pan with non-stick spray and spread the wedges out on the pan.

Sprinkle the potatoes with seasoned salt and rosemary.

Bake for 30-40 minutes until potatoes are crispy, but not overdone.

 

Makes 4 servings.  Nutrition facts per serving: 107 calories, 1.5 grams fat, 2.1 grams protein, 25 grams carbohydrate, 1.8 grams fiber, 0 mg cholesterol, 299 mg sodium

 

What my mother taught me

What my mother taught me

Happy Mother’s Day!

My mom raised 5 kids. FIVE. I can’t even fathom this. But my mom never skimped on meals.  She spoiled us with home cooked meals daily. I am blessed to have 2 awesome daughters that may be mothers one day themselves.  In honor of Mother’s day, I’d like to give you a few pieces of food advice my mom passed on to me.

 

  1.  You are not starving.  Yes, you may be hungry, but there are people in the world that are literally starving.
  2. Don’t waste food.  Take only what you can eat and leave the rest on the table, at the buffet or in the frig.
  3. Check the eggs before you buy them.  Open the carton and take a peak.  No one wants broken eggs.
  4. Make your own sauce.  It’s not that hard or time consuming.  All you need is tomato sauce, paste, garlic, oregano, basil, salt and a little confidence.
  5. Be creative with leftovers.  Leftover chicken becomes soup, tacos, chicken with pesto, chicken salad or chicken pot pie.
  6. Beans stretch everything.  Not enough meat in your soup or chili?  Add beans.
  7. Freeze soup, sauce, rice or chili so you don’t have to eat them over and over.  Freeze in glass, not plastic.  It’s better to reheat in glass.
  8. You have a coupon for something you’ll never eat.  Don’t waste your money.  Pass the coupon on.
  9. Buy seasonal produce– it’s cheaper and tastes better.
  10. Taste everything before you salt it.  It may not even need salt!

What did you mom teach you? Please share!

Diet is a 4-letter word

Diet is a 4-letter word

I haven’t met one client that hasn’t been on a “diet’ at one time in their life. Adkins, Paleo, Weight Watchers, Whole 30, Jenny Craig, you name it.  I mean, they’re coming to see me to put them on a diet.  In reality, what should be worked on, is their attitude towards food.  It’s human nature to label foods good and bad- even health professionals do this.  What about working on how you feel about yourself, your health and what makes sense for you?  I find that many clients fall prey to the endless cycle of diet, cheat, repent, repeat.

I ran across this article today and while it’s focused on a bride-to-be’s experience on a low carb diet, the quote hit home, “Dieting is “an abusive relationship that we all need to end once and for all.”  Eating should not be punishment.  To me, this is no way to live. Getting healthy is a journey, not a race.  Change takes time. What is the hurry? Here’s a great perspective:

https://www.washingtonpost.com/lifestyle/wellness/im-a-professional-dietitian-i-still-fell-victim-to-the-allure-of-the-wedding-diet/2017/05/01/9c933e70-28f6-11e7-a616-d7c8a68c1a66_story.html?utm_term=.8ccd62a7c702&wpisrc=nl_sb_smartbrief

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