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

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

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

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

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

Local Produce that's in Season: My article on Philly.com

How to: Add more seasonal local produce into your meals this summer

* Disclaimer: I did not get compensated or any kick-backs on the brand names I promoted.

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

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

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

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/