Raspberry Chai Muffins

March 3, 2013 By Leave a Comment

Raspberry Chai Muffins

Dry Ingredients:
3/4 C whole wheat pastry flour
3/4 C all purpose flour
3/4 C oat bran
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt
1 tsp cinnamon
3 scoops chai powder mix (9 Tbsp)

Wet Ingredients:
1 egg
6 oz unsweetened organic soy milk
1/4 cup plain nonfat yogurt
4 oz unsweetened applesauce
1 tsp vanilla

1 cup frozen raspberries

Preheat oven to 400 degrees F.  Spray muffin tin with canola cooking spray. Mix dry ingredients in a large bowl. With a mixer, combine all wet ingredients in a separate bowl. Add dry ingredients in to wet ingredients mixing on medium speed. When ingredients are mixed add raspberries. Do not over mix.  Fill muffin tins half-way. Bake for 12-15 minutes. Let cool before removing from tin.

Nutrition Facts:  Makes 14 standard size muffins
Per muffin: 120 cal ; Carbohydrate 23 g; Fiber 3 g; Sugar 7 g; Protein 4.5; Fat 1 g

Filed Under: Breakfast, Recipes

Shrimp and Veggie Fried Quinoa

January 17, 2013 By Leave a Comment

Shrimp Quinoa RecipeThis recipe is loaded with fiber, nutrients, protein, and flavor! Uploaded after popular demand from our Facebook fans!

INGREDIENTS:
1 cup quinoa, dry
2 cups water
1 large carrot
1 cup snow peas
1 cup bean sprouts
3 stalks celery
1 cup chopped broccoli
1 large green bell pepper, sliced
Ponzu sauce
Low sodium soy sauce*
1 egg
Crushed red pepper flakes
3 cloves garlic
1 Tbsp grated fresh ginger
2 Tbsp sesame oil
1 lb shrimp, cleaned & shelled
Green onion
Sesame seeds (optional)

 

DIRECTIONS:
In small sauce pan cook 1 cup quinoa in 2 cups water according to directions. In a large pan or pot: Heat sesame oil over medium high. Add shrimp, garlic, red pepper flakes (optional), and ginger. Cook 3-4 minutes until shrimp are opaque and pink. Remove shrimp from pan and set aside. In the same pan you used for the shrimp, add broccoli, carrot, celery and green peppers. Cook vegetables with 3 Tbsp ponzu sauce and about 2 Tbsp low sodium soy sauce. (Start small with the sauces, you can always add more later at the end if you need.) Cook veggies for about 5 minutes on medium heat… careful not to over cook or you’ll get mushy veggies. Add in cooked quinoa and 1 raw egg. Turn up heat and stir to cook egg thoroughly. Add snow peas and bean sprouts and heat through. Season with more ponzu or soy sauce if needed. Top with chopped green onion and sesame seeds (optional).
Makes about 4 servings.

*Use gluten free soy sauce to make this a gluten free meal.

Filed Under: Recipes

My Favorite Way to Make Quinoa… [for now]

August 2, 2012 By 1 Comment

Favorite healthy Quinoa recipePeople are always asking me “How do I eat quinoa?” and “What is it?“. Quinoa (pronounced keen-wah) is a lovely little grain from the quinoa plant, pictured. It is prepared similar to rice, cooked in boiling water. I love it because it is inexpensive, fast, and takes on whatever flavors you add to it. You can make quinoa sweet, like oatmeal, or savory for lunch or dinner. It can be served cold or hot and the icing on the cake is that is is a good source of vegetarian protein. Keep in mind, it is a grain, so the main nutrient is carbohydrate, yet the type of protein in it is “complete” meaning it provides all the essential amino acids that animal proteins contain.

Try this savory, satisfying, all around yummy recipe with basil and parmesan. Leftovers will keep quite well in the refrigerator up to 3 days.

Italian Quinoa  Makes 4 Servings.

Ingredients:
1 cup dry quinoa (rinsed in a fine sieve)
1 cup water
1 cup chicken or vegetable broth
1 cup shredded fresh basil
1/4 cup shredded parmesan
2 tsp dried italian seasoning
1 tsp garlic powder
1 Tbsp extra virgin olive oil
salt & pepper to taste

Cook quinoa in water and broth according to directions (bring to a boil in a saucepan, then cover on low for approx 15 min).  Finely chop fresh basil leaves into ribbons or however you fancy.  Add basil, salt, pepper, seasonings, and olive oil. Stir to combine. Add the parmesan while quinoa is still hot so it melts throughout, dispersing flavor.

Serve warm and enjoy!

What to have on the side?
Try grilled or baked halibut or salmon with garlic and lemon and asparagus. Or, serve it on top of a large colorful salad with light vinaigrette dressing. Tomato soup with more basil on top is a perfect match as well.

Filed Under: Recipes

Almond Meal Muffins

June 28, 2012 By 2 Comments

Almond Meal low-carb Paleo Muffin RecipeRecently, a client brought by a lovely treat for me – a home made muffin! She followed the Carrot Banana Muffin recipe from the Paleo Plan. It was quite delicious but when I went to make a batch at home I didn’t quite have everything I needed. Never fear! Experimenting in the kitchen is one of my most favorite past times.

This recipe is a different version of the Paleo muffin – using Almond Meal as the base. It happens to be gluten free. This is a low-carb muffin compared to most traditional muffins. It actually fulfills more of  your healthy fat needs than carbohydrate needs.  You know me, and know that I’m not pushing Paleo (or any fad diet- ever), including a low-carb diet. However, I am a huge fan of getting adequate healthy fats in daily so this is a perfect addition to your breakfast or any snack.  Make a big batch and freeze for later! The recipe makes exactly 12 regular size muffins.

Here’s the nutrition facts if you’re curious:  Per muffin: 200 calories, 10 g unsaturated fat, 4 g sat fat (primarily from the coconut oil) 11 g carbohydrate, 7.5 g protein, 3.5 g fiber, 4 g sugar.

Ingredients:

2 cups almond meal (w/ skin)

4 Tbsp ground flax

5 tsp baking powder

3/4 tsp salt

1 Tbsp cinnamon

1 tsp nutmeg

2.5 medium bananas, ripe, mashed

2 eggs

3 Tbsp coconut oil, melted

1 scoop vanilla whey protein powder (I used Designer Whey)

1 tsp apple cider vinegar

1/4 cup nonfat, plain, Greek yogurt

3/4 cup frozen mixed berries

Directions:

1. Preheat oven to 350 F

2. In a small bowl, combine almond meal, baking powder, salt, cinnamon, nutmeg

3. In a large bowl combine mashed banana, eggs, vinegar, oil, and yogurt

3. Add half the dry almond mix into the wet ingredients. Mix only until just combined, add other half of dry mix until evenly combined.

4. Fold in frozen berries

6. Lightly spray muffin tin with canola cooking spray to avoid muffins sticking to pan.

7. Bake at 350 degrees for 20-25 minutes (check at 20 min)

ENJOY with fruit salad and some yogurt for a complete meal.

 

Filed Under: Breakfast, Featured, Recipes

Ellie Krieger’s Panzanella Recipe

May 15, 2012 By Leave a Comment

Ellie Krieger's Panzanella RecipeOne of my most favorite recipe books is Registered Dietitian and Food Network star Ellie Krieger’s, So Easy. It has everything from fast lunches and dinners, to slightly lengthier recipes and deserts. They are all simple, full of fresh flavors, and good for you. The recipes come complete with serving sizes and nutrition facts for anyone who’s interested.

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Filed Under: Recipes

10 Easy Ideas to Liven Up your Afternoon Snack:

April 10, 2012 By Leave a Comment

Healthy Afternoon Snacks For Good NutritionAre you tired of the same old protein bar day after day? Your best bet is to be prepared with a little something fresh and delicious that satisfies you. What do I mean by satisfying? Ask yourself, “Do I want something crunchy or soft? Something hot or cold; sweet or salty?” You can get a great afternoon energy boost by having something that didn’t come from the office vending machine or the communal candy bowl. Try bringing one or a couple of these easy, balanced and flavorful snacks with you for when hunger strikes!

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Filed Under: Featured, Recipes, Uncategorized

10 New Ways to Get More Protein with Greek Yogurt

January 28, 2012 By Leave a Comment

Greek YogurtIf you’re looking to get more protein in your diet, you’re about learn ten new ways using one simple ingredient! The answer is Greek style yogurt. Lets first take a look at all the beneficial qualities this Greek goddess possesses.

Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They’re low in calories and packed with calcium and live bacterial cultures. This popular Mediterranean food, Greek yogurt, is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency and undeniable edge. In about the same calories as regular yogurt, Greek yogurt has double the amount of protein and half the sugar content. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. Since protein leaves you feeling full and satisfied, this is yet another benefit of choosing Greek yogurt over regular yogurt.

The straining process involved in making Greek style yogurt removes some of the milk sugar, lactose, making it less likely to upset the lactose-intolerant. But of course, be weary of some brands that may have added sugar. Unless you need the calories, opt for the plain non-fat or low-fat options. A 6-ounce cup typically supplies about 20 percent of the daily calcium recommendation, so eat up!

Now, try these ten ways to add plain Greek yogurt to your diet to optimize all the benefits!

  1. As a topping on a baked sweet potato or sweet potato soup. Try one of these Sweet Potato recipes
  2.  Tzatziki Dip
  3. Strawberry Smoothie
  4. Creamy Balsamic Salad Dressing
  5. Chocolate Frosting
  6. Mashed Cauliflower
  7. Potato Salad with Yogurt and Mustard Dressing
  8. Meat Marinade
  9. Top plain Greek yogurt with 1 Tbsp real maple syrup and 1/2 cup chopped fruit
  10.  Perfect 10 Spinach Dip: Use Knorr Mix Recipe (easy to find in your grocery store) – but substitute all the mayo and sour cream with nonfat plain yogurt except 1/3 cup mayo for flavor. Also double the amount of spinach by using 2 10-oz packages of frozen spinach.

 

This post was contributed by Not On A Diet Intern Melanie Brown.

 

Filed Under: Breakfast, Recipes

Easy At-Home Seafood Cioppino

January 4, 2012 By Leave a Comment

Easy Healthy Cioppino RecipeThis easy, healthy seafood Cioppino recipe was inspired by a lonely bag of frozen mixed seafood and a can of diced tomatoes. I’m pleased to share with you how to turn those ingredients into a delicious hot seafood stew in less than 15 minutes! Don’t forget the nutrition perks: It provides about 18 grams of protein per 1 cup serving, is low in saturated fat and is a good source of potassium, lycopene, and vitamins A and C from the tomatoes!

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Filed Under: Recipes

Looking for a Deal? Black Friday Meals Under $10.00

November 4, 2011 By 3 Comments


Healthy Meals Under $10.00 PizzaSimple budget-friendly meals under $10.00 will help you save money on your grocery bill and feed your family.  With the holidays quickly approaching and Black Friday right around the corner I’m sure many of us find ourselves shopping on a budget.  If you’re not familiar with the term, Black Friday is the holy grail of sales! The day after Thanksgiving when prices are slashed so low you will happily wake up at 3 in the morning and put your life at risk by standing in hour-long lines with other shoppers willing to maim or cause bodily harm to anyone in their path the minute the doors open. Since I am all for helping out my fellow shoppers, it’s time to introduce you to some healthy meals that feed the family for less then $10.00 total. That’s right, we’re talking the Black Friday of meals!

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Filed Under: Recipes

3 Ways to Cook with Pumpkin

October 21, 2011 By Leave a Comment

Heathy pumpkin recipesHello all you “Trick or Treaters” out there. Halloween is right about the corner and its time to get out those magic markers, carving knives and scoopers. But, hold on…  just when you thought the only purpose of these large orange gourds is to scare the bejeezus out of all those costumed kiddies, we’ve found some delicious, healthy pumpkin recipes.

Did you know pumpkin is actually a squash? It’s rich in Vitamin A and fiber! Try out one of these recipes to get started. Come to think of it, those kiddies would probably appreciate these as well; of course, “after” they come down from their sugar highs. Not that I’m judging the little tykes. I’ve been prepping my Godzilla costume for a month!

Blog contributed by Danielle Williams, Not On A Diet Nutrition Intern.

Happy Fall! I’m really excited to be working at Not On A Diet. This is my debut blog and I hope you enjoy it. You can follow me on Twitter @MissNutricity .  Let me know if you like the recipes and what nutrition topics you want to know more about. Cheers!

Filed Under: Recipes
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