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

Monday, June 19, 2017

Brain Power Boosters

Infographic courtesy of www.kellyjeep.com
                                                No compensation has been received for posting this.

Wednesday, May 17, 2017

Easy One Pan Chicken Dinner

This article appeared in the last Wayne Living Magazine Resident Recipe Section:


The thing I stress with all my clients is that, to be healthy, you must take the time to grocery shop and prepare your food, as well as take the time to be active throughout the day. There is no way around it, no magic bullet.  However, I realize that not everyone has several hours each day to cook, which is why I always encourage clients to cook in bulk at least once a week. Below is one of the easiest dishes to prepare, that will provide you with several meals worth of food and all the flavors combine to make the veggies taste delicious with no added fat! I make something like this at least once a week, and the leftovers last me quite a few meals. 

INGREDIENTS

  • 3-4 cups chopped mixed  [non-starchy] vegetables (I often use a bunch of kale and slice up zucchini, onions, tomatoes, mushrooms, and broccoli- frozen vegetables are okay to use)
  • 5-6 chicken breasts (I use Wegman’s individually wrapped family pack chicken breasts)
  • 3 large sweet potatoes (poked with knife or fork to allow steam to escape)
  • 1 cup low-sodium chicken broth
  • Salt and pepper to taste
  • Herbs to taste (I often dust with parsley, garlic, turmeric, and/or cilantro)


DIRECTIONS:

Lay mixed vegetables to cover the bottom of a 13” x 9” pan (or larger if you want to use more veggies). Place chicken breasts and sweet potatoes on top of vegetables. Pour the chicken broth over all the ingredients, then season accordingly. Cover the pan with tin foil and bake at 375 degrees for 1 hour, or until chicken is cooked through and potatoes are soft. 


TO SERVE: 
Take ½ - 1 chicken breast (depending on size) as your protein for the meal and serve with ½ a sweet potato and lots of veggies. Enjoy!


Picture Source: https://therealfoodrds.com/wp-content/uploads/2015/10/Sweet-Potato-Broccoli-Chicken-Bake-3-e1447878920589.jpg

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/