Philly.com Interview: What RD's Eat for lunch!

6 Easy, Nutritionist-Approved Lunches That’ll Make You Want to Pack Yours Every Day
Read more at http://www.phillymag.com/be-well-philly/2017/11/29/easy-healthy-packed-lunches-nutritionist-approved/#FrbxcEf6sHHwSUlo.99

Butternut Squash Curry

This Recipe appeared in the November 2017 issue of Radnor Life & Style Magazine. If you're still looking for a Thanksgiving side dish that is veggie heavy, yet healthy, this is a good one! For more of my articles related to Thanksgiving tips and recipes, visit here.

I find that many people, myself included, get into a pattern of cooking the same stuff each week and rarely jazz it up with flavors. I like to try to cook an international dish every so often to add some pizzazz to the weekly routine. I am all about cooking in bulk, so this recipe is great to supply your family with dinner for one, two, or more nights, depending on the size of your family. It’s healthy and tasty, and you don’t need to spend a lot of money going out to dinner to get exotic flavors.

Ingredients:

1 tbsp olive oil

¼ c chicken or vegetable broth

1 butternut squash, medium size, diced into ½” cubes, or about 4 cups

1 medium onion, diced

¼ c Trader Joe’s Thai Yellow Curry Sauce

2 cloves garlic, diced

4 large tomatoes

1 medium head cauliflower, chopped

1 6- oz bag fresh spinach

½ c non-fat or low-fat Greek yogurt

Cilantro and salt, to taste

Optional proteins [add more or less depending on how many people will be eating this dish]:

-          1-2 Can of chickpeas, rinsed and drained

-          1 lb chicken, sliced and cooked

-          1-2 Packs of tofu, diced

Directions:

1. Heat olive oil and broth in large and deep sauce pan on medium-high heat.

2. Add diced squash (skin on is fine) and onion until they begin to soften.

3. Add the curry sauce, followed by the garlic and stir until well mixed.

4. Finally, add tomatoes, cauliflower, and spinach and simmer until cooked to a soft texture (about 15-20 minutes).

5. Once vegetables are cooked, turn off heat and mix in yogurt, salt and herbs.

6. Add one or all the optional proteins and serve over a cooked whole grain such as barely, farro, or buckwheat to complete the meal. Goes well with whole wheat naan or roti as well!

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NUTRITION INFO: Serves 6-8 people. Nutrition info based on 6 servings without protein or grain added:
140 calories, 3.5 g fat, 24 g carb, 6 g protein [performed using Diet Master Pro software]

Picture Source: https://www.jessicagavin.com/wp-content/uploads/2015/11/chickpea-cauliflower-butternut-squash-curry-in-cast-iron-pan.jpg

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