Thursday, November 2, 2017

RECIPE: HEALTHY VEGETABLE STIR FRY

This recipe appeared in the October 2017 issue of Radnor Life & Style Magazine:



HEALTHY VEGGIE STIR FRY

Love Chinese food, but not all the salt, MSG, and oil? Below is a recipe that is super tasty and a delicious way to get in a lot of veggies at your meal… and it’s even better as a cold leftover the next day!

Serves ~ 3 (2 cup servings)

INGREDIENTS:
1 tbsp avocado oil (or canola/olive)
1 medium onion, sliced
1 cup sliced mushrooms
1 bag Broccoli Slaw and Cabbage Slaw
1 bunch Swiss Chard or Spinach, chopped finely
3 tbsp Trader Joe’s Sesame Soy Ginger Vinaigrette
Water, if needed to keep veggies from burning
Cilantro or red chili flakes, to taste


DIRECTIONS:

1. Heat oil in pan

2. Add onion, mushrooms and slaw until they start to sweat.

3. Add greens.

4. Stir all veggies together and gradually add in vinaigrette. Add water ounce for ounce if not enough liquid to keep veggies from burning.

5. Cook until all vegetables are wilted down and liquid is cooked off.

6. Serve with a protein (fish, shrimp, chicken, edamame, tofu) and grain such as farro, barley, or soba (100% buckwheat) noodles. Enjoy!



NOTE: If you don’t get to Trader Joe’s, any stir fry sauce will do.


NUTRITION INFORMATION* (Per 2 cup serving)
110 calories, 5 g fat (1 g Saturated, 3 g MUFA, 1 g PUFA), 15 g carb (3 g fiber), 4 g protein, 220 mg sodium

*Diet analysis results according to Diet Master Pro

Picture Source: www.foodandwine.com

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