Sunday, April 16, 2017

Satueed Swiss Chard

This recipe first appeared in the March 2017 issue of Wayne Living Magazine:
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One of my favorite leafy greens to recommend is Swiss Chard because it has an unbelievable nutritional profile while also aiding in blood sugar regulation and it has many anti-inflammatory benefits as well. This green is not as bitter or thick and fibrous as others (ie: kale), and works great in stir fries, soups, and omelets. The recipe below is perfect for those who have not worked with Swiss Chard previously.

Ingredients:
3 bunches Swiss Chard
1 tbsp olive oil
2-3 tbsp chicken or vegetable broth
1 onion, chopped
3 garlic gloves, smashed and chopped (roasted even better!)
Pinch of salt
Juice of 1 lemon

Directions:
1) Wash the Swiss Chard and cut off any dark parts of chard and last 1” of the stalk. Slice into fine pieces.
2) Heat oil, broth, onion, and garlic cloves on pan on medium-high heat.
3) Add chopped chard to the oil mixture in pan and mix together.  Add lemon juice.
4) Cover the pan with a lid until chard is wilted down.
5) Once chard is cooked down, salt to taste and serve. I recommend serving with salmon and a whole grain like farro, kamut, buckwheat, or quinoa. Hot sauce or red pepper flakes go well on the chard too!

Nutrition Info: 4 servings
Per serving: 75 calories, 3.5 g fat (3 g MUFA), 2 g fiber, >100% DV Vitamin A

Analysis performed by Diet Analysis Pro software

Picture Source: http://media.pennlive.com/life/photo/swisschardbrightlightsjpg-a31be7c6bb811421.jpg


Thursday, February 23, 2017

Healthy Turkey Pumpkin Chili

This post previously appeared in Philly.com in a February 2016 Winter Comfort Foods Article I wrote for them:


Kelly’s Pumpkin Turkey Chili 

Nothing says winter like a nice bowl of chili, though the usual fare is robust in saturated fat and sodium. This version, though not your classic bowl, is definitely a great dinner option. Pumpkin is a staple I keep in my pantry at all times as an easy way to add a creamy texture to recipes without cream. It adds a subtle sweetness to recipes tons of Vitamin A and fiber! I recommend serving it over barley or farro with more veggies topped off with plain yogurt for a very well-balanced meal. 

Ingredients: 
1 tbsp olive oil  
1 c onion, chopped
1 c mixed bell peppers, chopped
1 c vegetable of choice (chopped broccoli, cauliflower, cabbage, etc)
1 – 4oz can green chilis 1 large garlic clove, minced
1 pound (16 oz) 99% extra lean ground turkey
1 (14.5 oz) can diced tomatoes, reduced sodium
1 can red kidney beans (no salt added if available)
1 (14.5 oz) can 100% pure pumpkin
1 ½ tbsp chili powder
½ tbsp cumin
½ tsp salt (can add more to taste at end)
½ tsp black pepper
Cayenne pepper – to taste
Optional toppings: chopped cilantro, 0% plain Greek yogurt, 2% shredded cheese 

Directions: 
1. Heat oil in a large skillet over medium-high heat. 
2. Sauté the Bell peppers, vegetables of choice, green chilies, and garlic until tender, about 10 minutes. Push veggies to side of pan and add turkey. Cook turkey until brown, about 10 minutes, stirring occasionally. Stir in tomatoes, beans, and pumpkin. Then add rest of seasonings and more salt if needed.  Reduce and simmer for at least 25 minutes. 
3. Top and enjoy! 


Nutritional Value per serving (1/6 recipe): 255 calories, 4.5 g fat, 419 mg sodium, 30 g carb (11 g fiber!), 27 g protein [Analysis using Diet Master Pro] *analysis using chopped broccoli and no-salt added canned tomatoes and beans 

Picture source: https://www.weightwatchers.com/images/1033/dynamic/foodandrecipes/2010/08/HeartyTurkeyChili_xl.jpg

Thursday, January 5, 2017

Oat Bran Muffin Recipe


All of my clients and friends know that my #1 recommended food is oat bran. I have previously posted on the topic, so read here if you want to learn more about why this is such a "super food". 

For those that are not into porridge, overnight oats, or smoothies with oat bran, here is a recipe I give to clients for a muffin version. Easy to make, simple to eat, and all the while pretty nutritious! I don't think it has the same effect in terms of fullness as when you eat a full bowl of it, but you are still getting many of the oat bran's benefits. Enjoy!

INGREDIENTS:  
1 banana, medium (7") 
1 large Egg 
2 tbsp honey    
2 tsp baking powder, double-acting
1 cup skim or 1% milk
2 cup  Oat Bran, dry 
1 tbsp avocado or canola oil
1/2 tsp salt
1/4 cup brown packed sugar

DIRECTIONS: 
1. Pre-heat oven to 425 degrees F. 
2. Line 12 medium muffin cups with paper baking cups. 
3. Combine dry ingredients. 
4.  Add milk, egg, honey, mashed banana and oil; mix just until ingredients are moistened. 
5. Fill muffin cups 3/4 full. Bake 14-17 minutes or until golden brown.

Makes 12 muffins


TIP: I buy my oat bran from the bulk bins at Whole Foods (and sometimes it is in bulk at Wegmans). Otherwise, you will find oat bran in the "healthy food"/gluten free aisle of most supermarkets. Bob's Red Mill, Hodgskin Mill, and Old Wessex are common brands around.

Recipe adapted from: http://breakfast.food.com/recipe/incredible-oat-bran-muffins-plain-blueberry-or-banana-190507

Makes 12 servings
Nutrition Information per Serving (as determined by Diet Analysis Pro software)

Calories: 127.65 Fat: 3.27g Carb: 23.21g Protein: 4.83g


Picture source: http://allrecipes.com/recipe/8116/oat-bran-muffins/