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Breakfast quinoa with cranberry sauce and almonds

Breakfast quinoa with cranberry sauce and almonds

Yes, Thanksgiving is behind us, but some of the leftovers remain. If you’re like my family, you’ve probably enjoyed turkey soup, turkey tacos, ham and bean soup and Western omelets. Or maybe you froze some of the meat or other goodies?

But what about that delicious cranberry relish? Besides adding it as a condiment to your turkey sandwich, what else can you use it for?

If you’ve followed my blog before, you know I hate food waste. My parents grew up in the depression era (many moons ago), so we didn’t waste a pea on our plates. I fully recognize food insecurity in the US, and it kills me to toss out perfectly good food.

The mighty cranberry

Cranberry relish is popular at holiday time because cranberries are in season from September to November. Their festive crimson color also lends itself to beautiful dishes of sauce, compote and dessert. If you’ve never made homemade cranberry sauce, it’s ridiculously easy. Recipe to follow!

Cranberries are a good source of vitamin C as well as antioxidants to help fight disease. Some research suggests they may reduce the risk of UTIs (urinary tract infections) as well. Cranberry Polyphenols and Prevention against Urinary Tract Infections: Relevant Considerations – PubMed (nih.gov)

Using leftover cranberry sauce

Leftover cranberry sauce should be used within 7 to 10 days or can be frozen and used within a month. I’m sure if you used the cranberry sauce a bit after 10 days (say 12 days), you’ll be OK. It’s acidic by nature and likely won’t mold quickly.

Note- you’ll still have some leftover cranberry sauce with this recipe. If you’ve never tried it in yogurt, now is a good ‘thyme’! It’s great in Greek yogurt or you can also add it to cooked oatmeal.

Quinoa

I enjoy using quinoa in various recipes because of its awesome nutritional profile (good source of fiber, iron and protein), ease of cooking and versatility. I had some mixed quinoa on hand and decided to cook some up for breakfast.

Quinoa is naturally gluten-free, making it a great grain for those with Celiac disease or anyone following a gluten-free diet. While it’s often used in grain bowls, salads or side dishes, it can also be used for breakfast. Why not?

Quinoa should be rinsed before cooking to remove tannins that give the grain a metalic taste. A mesh strainer works well for this.

Breakfast recipe:

Fresh cranberry sauce

1/2 cup water

1/2 cup orange juice

3/4 cup sugar or honey

1/4 tsp. ground cinnamon

1 tsp. orange zest

1 Tbsp. ginger paste

1 (12 oz) bag fresh or frozen cranberries

Directions:

  1. In a medium saucepan, combine the water, orange juice, sugar, orange zest, cinnamon and ginger paste and boil for 3 minutes.
  2. Add the fresh or frozen cranberries and stir to combine.
  3. Reduce the heat and stir the mixture occasionally. Allow it to simmer for 15 minutes. Cranberries will split open as they cook, and the mixture will thicken.
  4. Cool the sauce for 20 to 30 minutes before storing in the fridge or freezer.

Makes 8 servings. Per serving 111 calories, 0 gm fat, .3 gm protein, 27 carbs, 1.7 fiber, 0 mg cholesterol, 15 mg sodium

Quinoa:

1 cup dried quinoa

2 cups water

1/4 cup almonds or other nuts, chopped

Directions:

  1. Rinse quinoa in a mesh strainer before using.
  2. Place quinoa and water in a medium pan and boil for 1 minute.
  3. Reduce heat to a low simmer and cover the pot. Cook quinoa for 13 to 14 minutes until all the water is soaked up.
  4. Serve 1/2 cup warm quinoa with 1 Tbsp. cranberry sauce.
  5. Top with 1 Tbsp. chopped almonds or other nuts.

Quiona and cranberry sauce with almonds

Makes 4 servings. Per serving: 300 calories, 6.3 gm fat, 6.3 gm protein, 50 grams carbs,4.5 gm fiber, 0 mg cholesterol, 217 mg sodium 

 

 

Black Friday- Cyber Monday 25% off!

Black Friday- Cyber Monday 25% off!

I’m whiskin’ it all! Now’s the best thyme to get your food pun swag ordered for the holidays! Take a break from the turkey and have a few laughs while you peruse my shop.

Today through Cyber Monday! Use code BF25 at check out for 25% off all food pun swag. Chews from Praise Cheeses, Olive you, This. Is. The. Wurst, Oh. My Gouda and more!

This includes tees, totes, onesies, hoodies and mugs! From Avo nice day to “Won’t you be vine?”- your foodie friends won’t be disappointed with a fun, food pun tee or tote.

As always, part of proceeds goes towards those suffering food insecurity in Cincinnati including https://lasoupe.org 

#blackfriday #blackfridaysale #foodpuns #foodpungifts #chefsgifts #foodiegifts #teeshirts #teeshirtsale #cybermonday #cybermondaydeals #blackfridaydeals #holidaygifts #holidaygiftideas #holidaysale #onsale

Headache triggers, tips and tricks

Headache triggers, tips and tricks

Is coffee a friend or foe when it comes to headaches? I recently researched and wrote a full article on the topic for Today’s Dietitian.

Personally, I enjoy coffee and couldn’t start my day without it. It’s been found to have several health benefits including diabetes prevention, Parkinson’s disease prevention and reduction in heart disease risk, particularly in women.

On the downside, a recent study showed that excess coffee (6 or more cups/day) may increase the risk of dementia. Like anything- moderation is key (meaning 2-3 cups per day for most people).

Check out my article on headaches and see what you can do to prevent them:

Integrative Nutrition: Nutrition for Headaches and Migraines – Today’s Dietitian Magazine (todaysdietitian.com)

In addition, I’d like to mention that I’m open to more freelance writing opportunities. If you need someone to write food, health or nutrition copy for your food brand, social media pages, newsletter or web site, please message me for more information.

I’ve signed up for https://www.listiller.com to find more writing jobs as I move away from 1:1 nutrition counseling.

Giveway! Free Avo Nice Day tote & Live Cooking Webinar

Giveway! Free Avo Nice Day tote & Live Cooking Webinar

Nothing gives me more satisfaction than collaborating with other dietitians. Each of us has a unique skill or talent and it’s so fun to combine forces for good.

This week, I’ve collaborated with Chefs Abbie Gellman and Julie Harrington, who are also RDs. They run the Culinary Nutrition Studio where they offer culinary classes for chefs, dietitians or anyone that wants to learn to cook. I participated as a beta tester and LOVED the course. Both are amazing chefs and dietitians who making cooking more fun.

Join our IG contest! US residents only.

One winner will receive my Avo nice day Eco tote bag and one free live virtual culinary nutrition workshop of their choice with Chefs Abbie and Julie. Enter here to win: Culinary Nutrition Studio on Instagram: “✨GIVEAWAY✨ We are so excited to partner with Lisa Andrews, aka @nutrigirl66 of Sound Bites Nutrition for this giveaway! One winner will…”

The winner can choose from the following workshops:

Culinary Nutrition for Diabetes Management
Thursday, June 17th
6-8 pm EST

Culinary Nutrition for Food Allergies
Tuesday, July 20th
6-8 pm EST

Culinary Nutrition for Cancer
Tuesday, September 21st
6-8 pm EST

Cuisines from Around the World
with Guest Chef and Food Network Star Palak Patel
Tuesday, October 12th
6-8 pm EST

 

 

Health benefits of family meals

Health benefits of family meals

If you’re tired of your family “bubble”, I get it. While I love my husband and 2 teenage daughters, being in the same 4 walls for several months can get under your skin. I miss my friends, in-laws and extended family. Working from home can also be tricky.

Personally, I’m used to working from home. Prior to the pandemic, I was home at least 2 or 3 days a week writing. I enjoyed the quiet and was quite productive. It’s certainly different now that my husband is also working from home and my girls have remote school.

Our meals haven’t changed too drastically from before, though I have to sometimes remind my daughters to come out of their rooms to take a snack break. They often grab food between classes and run back upstairs in time for class.

If your family meals have been a bit out of whack, read my article below published in Today’s Dietitian. It may encourage you to keep cooking and meeting around the table with your “bubble”. Stay healthy friends!

Family Meals for Better Health – Today’s Dietitian Magazine

Sour dough starter food pun tee

Sour dough starter food pun tee

For those of you that don’t know, my husband is a huge sour dough fan. He’s a bit of a science geek like me, but his has a Bachelor’s in biology and a knack for fermentation.

He used to brew beer in our early years of marriage, but has switched his love of beer to bread over the past 5 years. He made his sourdough starter from scratch and is quite proud of it.

He named it “Tim”- which I hear is a thing with sour dough bakers. Their starter has a name since you kind of have to treat it like a pet- feed it and take care of it every few weeks.

When the pandemic was a few months in, we noticed sour dough becoming a ‘thing’. It’s kind of like when you were the ONLY one wearing overalls then all of a sudden, they became cool. 

Believe me, we were both excited to see bread be back in fashion. After so many fad diets banning bread and other carbs, we welcomed the return of bread, and in particular, sour dough.

This tee is in honor of Tim and all the other starters, bakers and bread lovers out there! Use code BOGO50 at check out and get 1/2 off your second food pun item til Monday at midnight. Bready or not, here I crumb Short sleeve t-shirt | Sound Bites Nutrition

Happy shopping (and baking)!

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