Pesto Hummus Dip

Pesto Hummus Dip

It’s almost the weekend!  Looking for a simple, guilt-free appetizer for your next party or book club? Look no further!  Just 2 ingredients- you can’t go wrong.  White beans offer a smoother texture than traditional chick peass and boast plenty of protein and fiber.  Use Great Northern, Navy or Cannellini beans and your favorite pesto.  This dip can be served with pita chips, bread or fresh veggies.

Ingredients

One (15 oz) can Great Northern or other white bean (drained and rinsed)

½ cup prepared/jarred pesto

 

Directions

  1. Place beans and pesto in a food processor or Kitchenade.
  2. Blend on pulse setting until mixture is smooth.
  3. Serve with bread, pretzels, crackers or fresh vegetables.

 

Makes 16 (2 Tbsp) servings.  Nutrition facts per serving:  108 calories, 3.2 grams fat, 14.7 grams carbohydrate, 5.7 grams protein, 4.7 grams fiber, 2 mg cholesterol, 47 mg sodium.

Tomato Watermelon Salad

Tomato Watermelon Salad

I know what you’re thinking.  This sounds like a weird combination of produce, but trust me.  You won’t be sorry you tried this seasonal salad. Watermelon and tomatoes are both excellent sources of fiber, vitamin C, potassium as well as cancer-fighting lycopene.  Putting it over a bed of romaine boosts the volume and fiber (as well as pretty color) of this seasonal favorite.  Add some fresh, chopped basil at the end for a little twist.

 

Ingredients:

5 cups (3/4-inch) seeded watermelon cubes

1 1/2 pounds ripe tomatoes, cut into 3/4-inch cubes

3 teaspoons sugar

1/2 teaspoon salt

1 small red onion, quartered and thinly sliced

1/2 cup red wine vinegar

1/4 cup extra virgin olive oil

Romaine lettuce leaves (optional)

Cracked black pepper to taste

Fresh basil leaves (1/2 cup chopped)

 

Directions:

  1. Combine watermelon and tomatoes in a large bowl; sprinkle with sugar and salt, tossing to coat. Let stand 15 minutes.
  2. Stir in onion, vinegar, and oil. Cover and chill 2 hours. Serve chilled with lettuce leaves, if desired. Sprinkle with cracked black pepper and chopped fresh basil to taste.

 

Makes 8 servings.  Nutrition facts per serving:  112 calories, 6.6 grams fat, 13.3 grams carbohydrate, 1.4 grams protein, 1.7 grams fiber, 0 mg cholesterol, 230 mg sodium.

What to expect from a nutrition consult

What to expect from a nutrition consult

I am not proud to admit this, but recently, I had a very unsatisfied customer.  From the time she walked in from the time she left, I could tell she was going to be difficult.

 

Maybe she’d had an off day and was taking it out on me, or maybe she expected me to just give her some printed handouts of what to eat and what not to, but it made me think- what do my clients expect of me?

 

For starters, she showed up early and I hadn’t arrived yet. Normally, I am there before my clients, but traffic was heavy and she arrived 10 minutes before me.  Was I late?  Nope.  But she sure made me feel like I was.  Note to self- arrive earlier than early.

 

I asked a lot of questions (a lot).  I send a long, detailed client profile form that clients fill out before meeting me.  This includes medical history (if applicable), eating style, supplement use, shopping habits, reactions to stress and a 3-day diet history.  In her case, the diet history was left off, so I asked a lot about eating habits and food preferences.  I do this to find out where you may need help with your diet.  It’s a 2-way street.  I ask questions, and I expect answers in return (detailed if possible)!

 

I provide articles and handouts based on your interests and health goals.  Sometimes I obtain this information before we meet, but many times, our hour together is where I glean the most information.  It’s helpful to tell me why you’re there and what I can help most with (shopping, recipes, meal planning or information).  I may also give you coupons if I have them to try new foods.

 

After the visit, I put together diet materials suited to your situation or health goals.  If weight loss is desired, I’ll give you a 1-day sample blue print of serving sizes and foods to eat, based on what you normally like to eat.  It would be foolish for me to give you exact foods to eat on certain days as I know most people don’t eat this way and circumstances change from day to day.  Ideally, dietitians want to give you the tools to make your own food choices and provide meal and snack ideas instead of planning your whole meal schedule.  I also provide recipes and tip sheets to help with ideas.

 

Finally, after your visit, I write a progress note for your doctor or other care provider to let them know about what we covered.  Visits are often due to physician referral, so I keep them posted of your health goals and progress.  This also gives me an opportunity to market for more referrals.

 

Peach & bulgur salad with yogurt dressing

Peach & bulgur salad with yogurt dressing

It’s peach season!  You really need to embrace this fragrant fruit of summer.  Here’s a salad idea that combines high fiber bulgur with peaches, peppers and cucumbers in a simple yogurt dressing.

 

Bulgur, a traditional staple of Mediterranean cuisine, has been found to reduce the risk of heart disease and cancer.  Peaches and peppers provide vitamin C and a decent source of potassium. If you’ve never tried ground lemon grass, it’s a great way to season veggies or use in stir fries. This salad does not disappoint!

 

Ingredients

 

Salad:

 

2 cups dry bulger (soak for 1 hour before cooking)

2 fresh peaches

1 red or yellow bell pepper

1 cucumber- sliced and quartered

¼ cup red onion

½ cup chopped fresh cilantro

 

Dressing:

 

½ cup plain Greek yogurt (non-fat)

½ cup fresh orange juice

1 tsp. orange zest

3 tsp. white sugar

1 tsp. lemon grass paste

 

Directions

 

Cook bulger according to directions and set aside to cool.  Clean and cut peaches into chunks and add to cooled bulger.  Chop bell peppers and add to bulger.  Add quartered cucumbers, cilantro and onions to salad and blend.

 

Whisk ingredients together for dressing.  Add dressing to salad and blend well.

 

Makes 6 servings.  Nutrition information per serving:  206 calories, .9 grams fat, 7.2 grams protein, 42 grams carbohydrate, 9.8 grams fiber, 1 mg cholesterol, 17 mg sodium.

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