Wednesday, August 31, 2016

Atlantic Cod with Fresh Herbs and Greek Yogurt

Living on the East Coast has truly turned me into a big seafood eater! I already loved fresh fish, but truly didn't know what 'fresh fish' even was until I moved here! I tried to branch out of my comfort zone of shellfish and salmon and go for a fish slightly more "exotic" in my book, Cod.

You're probably thinking, how could she think cod is exotic? To be honest, I've probably had Cod once, maybe twice in my lifetime. I'm not sure why because we would always resort to flaky tilapia or wreck-your-grill halibut for our white fish. (You like those names?) Cod truly holds it's own when it comes to cooking and when cooked properly will flake at the slightest touch of your fork. It truly is something amazing and I'm stunned and disappointed that i've waited so long to try this.

Usually, I've seen recipes like this include lots of fatty mayonnaise in order to get that juicy, melt in your mouth texture and taste profile. But being that mayonnaise is just pure fat and not welcome in my body (it's not the good kind of fat everyone!) I subbed that out with some non-fat greek yogurt for some added protein with fewer calories! Mixed with the fresh herbs and the slightest hint of parmesan cheese on top, this was a true winner!
8 oz. Cod fillets (2, 4 oz. fillets)
1/2 c. Non-fat greek yogurt (any brand works, I used Siggi's Plain so it wouldn't be super sweet)
1 tsp. Garlic Powder
1/2 tsp. Mustard powder, ground
1 tsp. Smoked Paprika
1/2 c. Cilantro, fresh, chopped
1/2 c. Italian Parsley, fresh, chopped
1/4 c. Parmesan cheese, crumbled or shredded
sea salt & black pepper to taste

Yields ~ 2 servings 

Directions: Preheat oven to 450 deg F. Place Cod fillets on non-stick baking sheet and season with salt and pepper. In a small bowl, combine yogurt, garlic, mustard powder, paprika, and fresh herbs. Mix well and spread evenly on top of cod fillets. Bake for 15 minutes (or until meat thermometer reaches 140 deg F). Pull out the baking sheet and sprinkle cheese on top. Change oven setting to broil to allow cheese to crisp on top (meat thermometer should now be > 145 deg F) Bake for ~ 5-7 minutes. I served my cod fillets on a bed of plain Cauliflower rice. Serve warm and ~ENJOY! 

Saturday, July 30, 2016

High Protein Omelet with Fresh Blueberries

I was always trying to encourage my clients to try and incorporate vegetables into their diets. I made it a point to say, "eat a vegetable at every meal". So they stop me and ask (rightfully so), "do you eat vegetables for breakfast?" Why 'YES I do!' The natural question after that point is, how do you spruce up your breakfast meals and refrain from eating some kind of scramble with chopped vegetables every day. That my friends is a fantastic question.

When people are trying to eat more healthy or end up changing their diets in any way, after a period of time they will encounter something we call mental fatigue.  Clients often describe mental fatigue as the feeling of being "on" all the time. They can never take a break, their brain is always considering what the next meal is going to be or thinking how do I get in more vegetables, what do I eat today so that it is remotely different than yesterday, etc. I usually like this blog to serve as your one place be all for "new" ideas, but still, it is hard to have to find a new recipe every day.

I get it.

People often think that Dietitians have it so easy, they know exactly what to eat. Well as one of my awesome colleagues would say, "there is a difference between knowing and doing". He's absolutely right! Yes, we know what is good, healthy, etc. Most of the time we also do it as well, but we do also encounter some type of mental fatigue because we too are always thinking about food. So stay encouraged, Dietitians don't like to eat the same item multiple times in a row; so we too are always trying to be creative and sneak in more protein and veggies— just like we often tell you!

Really this recipe came into flourishment because I had just visited a local farm with my intern class and stumbled upon 6 lbs. of fresh blueberries— awesome right? So there were a few things I could think of doing with them: 1) eating them all (that almost happened), 2) freezing them for later use, 3) making some sort of sugar-laden dessert (this also happened, oops!) of 4) trying to think of something creative to do with them for breakfast that was not oatmeal. Not because oatmeal is not good— because believe me, I love oatmeal. But just because I wanted a change from my normal routine.

Ready for it?

3 large Eggs (whites-only)
1 tbs. Fat-free Cottage cheese (low-sodium preferred)
1 tsp. Ground Turmeric
1/2 c. Raw Spinach, wilted (in a saute pan with a little bit of water)
1 oz. Fat-free Feta cheese, crumbled
1/4 c. Blueberries, raw

Yields 1 omelet

Directions: In a small bowl, mix together egg whites, cottage cheese, and turmeric. In a saute pan spray down non-stick cooking oil and add in your egg mixture. Cook like you would an omelet. Flip it when ready to cook both sides, but before folding over add in your previously cooked spinach, feta cheese, and your blueberries. Fold the other side over and plate it up! ~ENJOY!

Saturday, March 19, 2016

Quinoa and Kale Soup

With this big Nor'easter that is about to hit New England this weekend, I decided it was best to gear up for this storm with some hearty soup. I hate staying indoors all weekend long, but sometimes I can justify it for meal prepping. Since everyone is gearing up for the storm, I wanted to make a soup that is in essence "my kitchen sink" but still provided a hearty bite. Plus, I had some cut up butternut squash in my freezer that needed to be used up!
This soup is not only packed with protein and veggies, it is also vegan! Now, I'm not a vegan but I think it's nice to try and eat a mostly plant-based diet, most of the time. So vague-- right? I don't try to "schedule" my no meat days, but I usually follow Meatless Monday, stay away from it on Fridays and maybe a few other times during the week. I know that meat has protein, but so does quinoa, beans, tofu, etc. There are so many ways to get protein... so following a mostly plant-based diet, it forces you to be creative!

So put on your thinking caps, get in your nutrients, and help save the environment by eating your greens!
2 13 oz. can Red kidney beans, drained
6 c. Butternut squash, cubed
3 cloves Garlic
3/4 c. Roasted corn, frozen (I used a Trader Joe's brand)
2 c. Kale, raw, rough-chopped
8 c. Vegetable broth
2 tsp. ground Cumin
1/2 tsp. ground Nutmeg
1 c. Quinoa, uncooked
Sea salt & Black pepper to taste
Juice of 2 lemons

Yields ~ 8 servings

Directions: In a large boiling pan, add in beans, squash, corn, kale, and vegetable broth and bring to a boil. Drop heat to medium before adding in the uncooked quinoa. Place lid on top and simmer for 30 minutes (or until quinoa is cooked). After everything cooked through, I added the cumin, nutmeg, salt and pepper and just let the soup simmer for ~ 12 minutes (let everything combine together).  Before serving, I added fresh squeezed lemon juice to help brighten up the flavor as everything is pretty heavy in this soup. Serve with some nice toasted baguette ~Enjoy!