Wednesday, September 27, 2017

RECIPE: SOUTHWESTERN QUINOA BOWL

This recipe appeared in the September 2017 issue of "Radnor Life & Style" Magazine



SOUTHWESTERN QUINOA BOWL
I make this southwest bowl quite often since I usually prepare several in bulk on a Sunday to use for my lunches for the week. This recipe is super easy, healthy, and quite delicious! I often tell my clients about this bowl since it’s a simple way to get a balanced meal without lots of unhealthy additives- all the flavor comes from foods that are naturally nutritious. Plus, it’s very high in fiber and protein, so will help to keep you full for several hours. Eating this sure beats going to a fast food chain for your burrito bowl-  significantly cheaper and healthier!


“DRESSING” INGREDIENTS
1/3 c plain Greek yogurt, or low-fat cottage cheese
¼ c fresh salsa
1/3 medium avocado or 3-4 tbsp guacamole
Cilantro, parsley, chili powder (all optional), to taste
Juice of 1 lime or lemon

SALAD INGREDIENTS:
½ c quinoa, cooked
1/3 c black beans, cooked
2-3 cups mixed salad greens
½ c cherry tomatoes, cut in half
¼ c onion, diced
½ c bell peppers, chopped


DIRECTIONS
1.       I recommend cooking quinoa and other grains in bulk, so this recipe is assuming that you have already cooked a big batch ahead of time.
2.       Mix together “dressing” ingredients in large bowl.
3.       Add in quinoa, black beans, salad greens, onion, and peppers, and mix all together until dressing is well distributed.
4.       Enjoy!

TIPS:
1.       To make several bowls, simply multiply each ingredient by the servings you need to make and place in individual Tupperware containers.
2.       Feel free to add more vegetables of your choosing, the more the merrier!


NUTRITION INFO: Per serving (Recipe serves 1)
400 calories, 9 g fat (6 g MUFA, 3 g PUFA), 62 g carb (~1/3 carbs from fiber!), 22 g protein, very good source of Vitamin A, C, and folate. *Analysis done using DietMaster Pro

Picture source: http://www.dishinanddishes.com/wp-content/uploads/2012/11/IMG_01071.jpg

Monday, September 18, 2017

My recommendations on Amazon

I often find myself "Google-ing" products that I am recommending to my clients in order to provide a visual as to what they should be looking for when they grocery shop. Many of these products end up being available on Amazon. So, I have created an "Amazon List" that shows many of the products I approve of in one spot.

If you are curious as to which products I recommend, check out my Amazon List: https://www.amazon.com/shop/waynenutritionllc

Wednesday, August 30, 2017

GRILLED TURKEY CHOPS AND VEGGIES


This recipe appeared in the August issue of "Wayne Living Magazine"


It's the final weekend of summertime BBQ's and Turkey chops are a great meat to throw on the grill on a warm summer’s night. These are much leaner and healthier than any red meat and are a nice hearty cut of poultry that grills evenly.

Ingredients:

Turkey:

1 pack Shady Brook Farms Turkey Chops (I like this brand because the turkeys are raised by family farmers without growth-promoting antibiotics)
2 tbsp. avocado or olive oil
¼ c lemon juice
2 tsp fresh rosemary
2 tbsp. garlic, crushed

Veggies:

1 large onion, sliced
1 bunch fresh asparagus, ends chopped off
2 medium zucchini, sliced into ½” pieces lengthwise
1 head broccoli, sliced into florets
1 eggplant, sliced into ½” pieces
2-3 Bell peppers, sliced and seeds removed
1 tbsp. avocado or olive oil
2 tbsp. balsamic vinegar
1 tbsp. garlic, crushed
Juice of 1 lemon
Salt, to taste
Pepper, to taste

Directions:

1.      Put turkey chops in large Ziploc bag with oil, lemon juice, rosemary and garlic. Marinade in refrigerator for ~ 4 hours.

2.      About 20 minutes prior to grilling, put all veggies in a large plastic bag or bowl and toss with oil, vinegar, garlic, lemon juice, salt and pepper. After veggies are well coated with marinade, place a batch of the veggies on a grill pan.

3.      When grill is heated, place grill pan on medium heat and grill first round of veggies for about 10 minutes, turning regularly so that veggies char evenly. Veggies are done once they are soft and some are partially charred. You will need to do several batches of this, depending on size of your grill pan.

4.      When last batch of veggies go on the grill, place each marinated turkey chop directly on medium hot grill and cook on each side for about 5 minutes, or until turkey is cooked through and no longer pink inside. Flip with long tongs.

5.      Once all veggies are cooked and turkey is done, serve immediately. Turkey can be eaten alone or with sauces such as ketchup, barbeque sauce, or tzatziki sauce (also great on vegetables!).


---------------------------------------------------------------------------------------------------
Picture Source: https://i.pinimg.com/236x/36/9f/fc/369ffc32aac3984fb81ee0163d9d95d1--turkey-cutlets-grilled-turkey.jpg