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!).


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

Friday, July 28, 2017

Summer Fruit & Nut Salad with Farro

This recipe I wrote for the July 2017 issue of "Wayne Living Magazine":



SUMMER BERRY SALAD [makes 2 servings]


My favorite salads are those that combine dark lettuces with nuts and fruit. Though oftentimes, these can be a bit calorie dense and high in sugar. Here is my take on a restaurant-style summer berry salad that is full of healthy monounsaturated fats, whole grains, and nutrient packed produce. Just add a few ounces of a healthy protein on top like salmon to make it a super nutritious and well-balanced lunch or dinner!

Ingredients:
4 cups mixed lettuces and greens (lettuce, kale, chard, spinach)
1 cup blueberries and/or strawberries, sliced
½ medium onion, diced (tip: cook in microwave or on sauté pan to sweeten, then cool)
¼ c raw walnuts
½ medium avocado, sliced
1 cup Trader Joe’s 10 Minute Farro, cooked (or any cooked whole grain)
¼ c Bolthouse Farms Organic Raspberry Balsamic Vinaigrette (or any low-sugar, low-fat, simple dressing)

Directions:
1.      Cook farro according to package directions and cool.
2.      Mix greens, berries, onion, walnuts, and avocado in salad bowl.
3.      Add farro and toss with dressing.
* Serve with chicken, shrimp, or fish to make into a more of a substantial meal.



Nutritional Value* Per Serving: 440 calories, 18 g fat, 58 g carb, 12 g protein

*Analyzed by Diet Analysis Pro

Picture source: https://www.justapinch.com/recipes/salad/salad-other-salad/strawberry-blueberry-spinach-salad-dressing.html