Recipes
BERRY Blast Smoothie
This smoothie is full of antioxidants and vitamin C. Sure to beat a cold you feel coming on! Ingredients: 2c frozen berry mix (blueberry, strawberry,raspberry) 1 banana 1/2c almond milk Directions: blend well! Nutrition facts: Calories: 220kcal Protein: 5g Carbs: 50g Fiber: 20g Nutrition tip: …
Spicy Mayo Dressing
For salads that have more of an asian flair! Such as avocado chicken cucumber carrot…..my favorite. It also works well on a salad with tofu and roasted vegetables. Since there is sesame oil you really have to pick and choose your flavors in the salad. It should be pretty plain to work well in your recipe.
Ingredients:
1/3c Low fat Hellman’s Mayo
1 tsp sesame oil
2 tbsp soy sauce
garlic and ginger
2 tsp sriracha
water
Directions:
In a small mason jar add all ingredients up to water and shake well. Add water to get desired consistency. Add garlic and ginger to taste. Ginger is very strong so i would use a tiny bit.
Vegetarian Salad
A salad with all kinds of colors! Serves 1 Ingredients: 1/4c Roasted Red Peppers 2 tbsp cooked edamame 4oz Sesame Tofu (see recipe) 1 kirby cucumber, sliced thin shredded carrots 1c roasted butternut squash 1/2 avocado, sliced Dressing: you can use a balsamic vinegarette or …
Pumpkin Dip
What GOES with this people say? Rice cakes, waffle chips, FRUIT. It’s amazingly delicious and NOT a terrible thing to binge on. Bring this to your next party and I bet everyone who says they HATE pumpkin (I don’t understand those people) will be converted.
Ingredients:
1 1/2 c pure pumpkin (canned)
1, 12oz whipped cream cheese
1 can of light whipped cream (cool whip works here too but I didn’t have it on hand)
2 tbsp. maple syrup
cinnamon
Directions:
Mix all ingredients together. Add cinnamon and maple syrup to taste!
Nutirtion Facts:
It’s safe to say about 2 tbsp. of this dip is around 50 calories. Pumkin sure does lighten up the dish but calories from cream cheese and whipped cream are still there. Safe to say, however, a little goes a long way! Use the leftovers to throw on your plain yogurt in the morning or mix it into your oatmeal
Sweet Pea Nutrition Tip: It’s really getting your kid used to the flavor of pumpkin that’s important. Try to utilize this by mixing in yogurt, ice cream, shakes, oatmeal and your kid may start eating it pure soon!
A Dietitian’s Plowman Lunch
Traditional Plowman’s lunches are with bread, cheeses, meats, butter and pickles! But when a dietitian does it, it has to be green! I’m proud of this spread I put together today for some of my co-workers who have been doing a great job for me. …
Mason Jar Salads
Such a simple concept but theres actually a science to this! Read the document I created below and build a good one!
Cranberry Feta Salad
Serves 4
Ingredients:
1 head of Romain lettuce, washed and chopped
1-2c shaved brussel sorouts
1c shredded cabbage
1/2c craisins
1/4c pine nuts
4oz french fera
2tbsp balsamic vinegar
1 tbsp olive oil
directions:
Toss the lettuce, brussel sprouts and cabbage with the oil and vinegar. You can also use a vinegarette here that you like! Try to keep it under 50 calories per serving!
While that’s getting married toss in the remaining ingredients and let the feta attack the lettuces! I like to leave large pieces of feta so don’t go too crazy!
Nutrition facts:
Calories:
Pomegranate Pork Loin
This recipe is my husbands favorite. I don’t eat pork, but if I did i think i’d eat it like this! Serves 4 Ingredients: 2, 8oz pork loin 1 tbsp oil 1/4c pomegranate molasses 1 tbsp pure maple syrup 2 tbsp minced garlic, or buy …