Happy Halloween! Chicken Tortilla Soup

Prep 15 minutes
Cook time 20_25 minutes
Yield 12, 1 cup servings

2 cans reduced sodium chicken broth
1 can green chili enchilada sauce
2 cans no salt added diced tomatoes
2 Tbsp. Chopped jalapeno peppers
1 1/2 tsp. cumin
1 whole chicken skin removed,diced
1 bag of sweet corn
1/2 cup cilantro chopped

Combine first 5 ingredients in stockpot, cook over medium heat until simmers. Reduce heat to med.low. Add chicken & corn. Simmer15 minutes. Add cilantro; stir. Simmer another 5 minutes & serve.
Source: Weis Healthy Bites

Published with Blogger-droid v1.7.4

Cook’s Corner: Oatmeal Pecan Waffles (or pancakes)

A Fun & Healthy Breakfast!

 

 

 

For waffles:
1 C whole-wheat flour
½ C quick-cooking oats
2 tsp. baking powder
1 tsp. sugar
¼ C unsalted pecans, chopped
2 large eggs, separated (for
pancakes, see note)
1½ C fat-free (skim) milk
1 Tbsp. vegetable oil
For fruit topping:
2 C fresh strawberries, rinsed, stems
removed, and cut in half (or
substitute frozen strawberries,
thawed)
1 C fresh blackberries, rinsed (or
substitute frozen blackberries,
thawed)
1 C fresh blueberries, rinsed (or
substitute frozen blueberries,
thawed)
1 tsp. powdered sugar

 

Preparation:
1. Preheat waffle iron.
2. Combine flour, oats, baking powder, sugar, and pecans in a
large bowl.
3. Combine egg yolks, milk, and vegetable oil in a separate
bowl, and mix well.
4. Add liquid mixture to the dry ingredients, and stir together.
Do not over mix; mixture should be a bit lumpy.
5. Whip egg whites to medium peaks. Gently fold egg whites
into batter (for pancakes, see note below).
6. Pour batter into preheated waffle iron, and cook until the
waffle iron light signals it’s done or steam stops coming out
of the iron. (A waffle is perfect when it is crisp and well-browned
on the outside with a moist, light, airy and fluffy
inside.) (Batter also can be used to make pancakes; see
note below.)
7. Add fresh fruit and a light dusting of powdered sugar to
each waffle, and serve.

 

10 minutes
cook time:
30 minutes
yield:
4 servings
serving size:
3 small (2-inch) or 1 large
(6-inch) waffle (depending on
waffle iron size) or pancakes
each serving provides:
calories 340
total fat 11 g
saturated fat 2 g
cholesterol 107 mg
sodium 331 mg
total fiber 9 g
protein 14 g
carbohydrates 50 g
potassium 369 mg
vitamin A 8%
vitamin C 60%
calcium 30%
iron 6%

Source:  Deliciously Healthy Meals

Food Facts label—What changes should be made?

Food Facts label?  What Changes Should be made?

Here’s a link; what do you think?

http://www.foodnavigator-usa.com/Regulation/What-changes-should-be-made-to-the-Nutrition-Facts-panel

With a Heart of Gold-Registered Dietitian, Michelle Angarita: Conquers!

 

Michelle Angarita, MS, RD, LDN

 

Michelle Angarita MS, RD, LDN is a mother, registered dietitian, chef and food lover.

Her passion for food began when she was a child helping out in her mother’s kitchen in the western suburbs of Chicago. This passion led Michelle to begin her culinary studies. At the age of eighteen Michelle was diagnosed with thyroid cancer. This was a shock to the young college student, but left Michelle with a desire to learn more about health, wellness and how food impacts one’s health.

After receiving a clean bill of health Michelle completed her bachelor’s degree in food science and nutrition. She also completed culinary training on vegan and raw food cooking. Wishing to gain greater knowledge on the topics of food and health, Michelle completed a dietetic internship and achieved the status of registered dietitian. Most recently Michelle completed her master’s degree in management.

Michelle’s studies on food and its direct impact on health led her to remove animal products from her diet and follow a more conscientious lifestyle.

Today Michelle is the Head Chef with Vegin-In, a vegan food company, and provides personal dietetic services. Her focus is on continuing to educate people on how to achieve a healthier lifestyle through proper food choices. Her goal is to inform the public that a well-balanced vegan diet can be fulfilling for both the body and soul. Michelle currently lives in Middle Tennessee with her husband and one year old son.

 

 

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Michelle Angarita.

Vegan Lentil Pumpkin Chili

Yield: 6 Cups; (1 cup each)

Ingredients:

1 tablespoon vegetable oil

1 cup chopped onion

1/2 bell pepper

1 clove garlic, mined

1 ounce dried wild mushrooms (morel, shiitake or porcini would all work)

8 oz Seitan cut into pieces

1 (14.5 oz) can diced tomato

1 (14.5 oz) can red kidney beans

2 cups (14.5 oz can) pumpkin puree

1 cup vegetable broth

1 1/2 tablespoon chili powder

1/2 tablespoon cumin

3/4 teaspoon salt

1/2 teaspoon fresh ground pepper

Cayenne pepper to taste

 

Directions:

Boil one cup of water and soak the dried mushrooms for thirty minutes. Put the soaking water to the side, do not discard.

Heat oil in a large skillet over medium- high heat.

Sauté onion, bell pepper, sweet potato and garlic until tender, about ten minutes.  Stir in tomatoes, beans, mushrooms, pumpkin, seitan and broth.  Season with chili powder, cumin, pepper, salt and cayenne. Add half of drained soaking water, cook for about five more minutes.

Reduce heat and simmer for about 20 minutes until you achieve consistency desired.  Serve topped with cheese. Enjoy :)

 

Please stop by and visit Michelle: 

michelleangarita.blogspot.com

Congratulations, Elizabeth Ward, MS, RD !

Member Writes Consumer Book on Dietary Guidelines

A new book titled MyPlate for Moms, How to Feed Yourself & Your Family Better: Decoding the Dietary Guidelines for Your Real Life (Loughlin Press 2011) has been written by ADA member Elizabeth M. Ward, MS, RD. The book explains the DGAs and how to make them work on a daily basis. It also provides nearly 60 family-friendly recipes.

Learn More >>

Cook’s Corner: Chicken Gumbo Soup!

Chicken Gumbo

Prep: 15 min, Cook: 55 min.

• 1 lb. chicken pieces
• 1 cup water

 

• 1 cup chicken stock
• 2 tsp. vegetable oil
• 2 tsp. all purpose flour
• 1/3 cup onions, finely chopped
• 1/4 green bell pepper, seeded and finely chopped
• 2-3/4 tomatoes, peeled and chopped
• 5 ounces okra, cut into 1/4 inch pieces
• 2 Tbs. plus 2 tsp. long grain white rice, uncooked
• 3/4 celery rib, chopped
• 1/8 tsp. thyme
• 1/4 bay leaf

Bring chicken, water and stock to a boil in a heavy pot over medium high heat. Reduce heat to medium low, cover and simmer 30 minutes. Using a slotted spoon, transfer chicken to another bowl and set aside. Heat oil in large Dutch oven over low heat. Add flour and cook about 10 minutes, stirring frequently until roux is golden in color. Add onions and bell pepper and cook about 5 minutes, stirring frequently until onion is translucent. Slowly stir in warm stock. Increase heat to high, stirring until mixtures boils. Add chicken, remaining ingredients and salt and pepper to taste. Return to a boil. Reduce heat to low and simmer about 40 minutes, until mixture is thickened and chicken is cooked through.

Per serving: calories 231, fat 4.5g, 18% calories from fat, cholesterol 66mg, protein 30.0g, carbohydrates 16.8g, fiber 3.2g, sugar 5.1g, sodium 293mg, diet points 4.9.

 

Source: meals for you

Did you know?

 

• There are over 7000 varieties of apples from which to make applesauce.
• The FDA recommends adding more fruit and vegetables to your diet, and applesauce, is a great way to do just that!
• Applesauce can be flavored with:  cinnamon, all spice, honey, nutmeg, cloves and other spices you like.  The easiest way to make flavored applesauce is to mix 4 cups of store-bought applesauce with a 1/4 cup of concentrated fruit juice, such as strawberry or orange, and serve. (100% is best!) Enjoy.

Source: Meals on Wheels Gazette

 

Cook’s Corner: Chicken Crusted with Almond and Flax

 

 

Chicken Crusted with Almond and Flax

This recipe for lean chicken features a wonderful crust of almonds and flax with no frying. Almond butter can amp up the marinade, along with garlic and some classic herbs. Add a little kick (or a lot) with cayenne pepper and paprika. Flaxseed contains the plant form of omega-3 fats. Scientists generally agree that including more omega-3s (also found in cold water fish) in our diet provides heart health benefits. Flax is currently being studied for its impact on breast cancer.

Makes 4 servings.

Per serving: 210 calories, 11 g total fat (1.5 g saturated fat), 3 g carbohydrate,
25 g protein, 2 g dietary fiber, 300 mg sodium.

• 4 (4 oz.) boneless chicken breasts
• 1/4 cup almond meal (crushed almonds may be substituted)
• 2 Tbsp. ground flax meal
• 1/2 tsp. salt
• 1 Tbsp. olive oil
• 1 Tbsp. almond butter, optional

• 1 tsp. lemon juice
• 2 cloves garlic, minced
• 1/4 tsp. cayenne pepper or to taste
• 1/4 tsp. paprika
• 1 tsp. dried parsley
• 1 tsp. dried thyme
• 1 tsp. dried basil
• 1 tsp. dried oregano

Directions

1. Preheat oven to 350 degrees.
2. Using kitchen mallet, pound breasts uniformly flat, if desired.
3. Combine almond and flax meal and salt in small bowl and stir to mix uniformly.
4. Combine oil, almond butter (if using), lemon juice, garlic and all spices and herbs in medium bowl. Mix thoroughly. Add chicken to mixture and let marinate for at least 5 minutes.
5. Remove chicken from marinade and place on baking dish. Sprinkle half of almond-flax mixture evenly over chicken. Pat each breast with your hand to ensure it adheres and forms a crust. Gently turn over each breast, being careful not to disturb coating, and repeat the process using remaining almond-flax mixture.
6. Bake 25 to 30 minutes or until meat thermometer reaches 165 degrees F when inserted into chicken.

Source:  Health e recipes

Follower Sunday & Monday: Thank You Readership! Awesome Dietitian Nancy Clark Has Developed Yummy “Thick & Frosty Milkshake” Recipe

 

 

Nancy Clark

About Nancy

Nancy Clark MS RD CSSD is author of the best selling Nancy Clark's Sports Nutrition Guidebook. This milkshake recipe is one of many yummy recipes in the book. Nancy has a private sports nutrition practice in the Boston area. She counsels the spectrum from casual exercisers and professional athletes, helping them win with good nutrition. Her website offers more information: www.nancyclarkrd.com

© Copyright 2010. All Rights Reserved. Recipe Developed and Reprinted with Permission of Nancy Clark’s Sports Nutrition Guidebook.

Thick & Frosty Milkshake

Yield: 1 serving

Ingredients:

1) 1 cup low-fat milk

2) 1/4 cup instant pudding

3) 1/4 cup powdered milk mix

4) 3 ice cubes

Optional: 1/2 to 1 cup (frozen) fruit chunks

Preparation:

1) Place all ingredients in a blender.

2) Blend until smooth.

This thick and tasty milkshake is a healthful alternative to ones made with ice cream. The instant pudding adds a nice thick texture and the ice cubes make it frosty and refreshing. I like to make these for my kids—an enjoyable way to boost their protein and calcium intake. By varying the flavor of the pudding (vanilla, lemon, chocolate), you can create numerous variations. You can also add fruit (preferably frozen chunks) for extra nutritional value.

Note: The shake thickens upon standing; you can add more (or less) pudding mix, depending on how thick you like your shakes. If there are pieces of ice cubes remaining in the shake, worry not—they’ll just keep the beverage cool.

Nutrition Information:

Total Calories: 280; Carbohydrates 55; Protein 15; Fat —

Follower Sunday: Thank You Readership! London RD Shares Her Heart & Brings a Jalapeno Black Bean Burger to “From A Dietitian’s Perspective”

Renee Rogers

About Renee

Renee Rogers, RD, LDN. I am a registered and licensed dietitian passionate about nutrition, health, but most of all happiness.  I believe that what you put into your body affects how you feel, look, and go about your daily routines.  Improving your eating habits will improve your overall quality of life.  Therefore, I am devoted to teaching proper nutrition and educating on healthy habits, so people can go out and live the happy, healthy life they deserve. www.reneerogers.com

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Renee Rogers.

Yield: Makes 3medium-sized patties

Jalapeño Black Bean Burger

These easy to make burgers require few ingredients and are so delicious.

© Photo Courtesy Renee Rogers

Ingredients:

1) 1/4 cup dry rolled oats

2) 1/4 cup sliced almonds

3) 1 (15-ounce) can black beans, rinsed and drained (about 1.5 cups)

4) 1 tablespoon extra virgin olive oil

5) 2 carrots, peeled and grated

6) 1 jalapeño, seeded and minced

7) 2 tablespoons diced white onion

8) Dash of hot sauce (optional)

9) Sea salt and pepper to taste

Preparation:

1) Preheat oven to 350°F.

2) In a food processor, pulse raw oats and almonds until finely chopped. In a medium sized bowl, mash the black beans with a fork until thick and pasty. Stir in oat and almond mixture, grated carrots, jalapeño, onion, hot sauce, salt, and pepper. Form into 3 patties. Place patties on a baking sheet and bake for 25-30 minutes, flipping once.

Recipe Note: To grill: simply cut the baking time in half and grill for 8-10 minutes.

Nutrition Information:

Nutrition facts per serving (1 patty): 246 calories, 9 g total fat, 1 g saturated fat, 69 mg sodium, 32 g total carbohydrates, 8 g fiber, 11 g protein

© Photo Courtesy Renee Rogers

Guest Chef Erin Macdonald, RD Rocks with Blueberry Crisp

Erin Macdonald

About Erin

Erin Macdonald, R.D.
Nutrition, Fitness, and Wellness Coach
President and Co-founder, U Rock Girl!
www.urockgirl.com
Private Practice, Complete Wellness, NOW!
www.ErinMacdonaldRD.com
email: ErinMacdonaldRD@aol.com
cell: (818) 458-1487
Office: 26671 Aliso Creek Road, Suite 304
Aliso Viejo, CA 92656
(949) 389-9409

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Erin Macdonald.

Yield: Serves 6 (1 cup) servings

Blueberry Crisp

BLUEBERRY CRISP

The beauty of this recipe is that you can make it with almost any type of fruit, whatever is in season. I’ve done peaches, nectarines, plums, apples, pears, mixed berries, and combos (peach/blackberry, peach/plum/nectarine, apple/pear, apple/cranberry) and they all turn out great. It’s also a fantastic way to use fruit that’s unripe, as the high-temperature roasting draws out the water and concentrates the sugar, all without adding any additional sugar or sweetener to the dish. Zest is always a nice touch as it adds a ton of flavor.

Ingredients:

1) 4 cups fresh organic blueberries

2) Zest of 1 lemon

3) Juice of 1 lemon

4) 1 tsp. cornstarch

5) ¼ tsp. ground cinnamon

6) ½ cup granola (I like to use Nature’s Path Organic hemp Plus Granola)

7) 1 tsp. vanilla extract

8) ½ cup nonfat plain Greek yogurt

9) 2 tsp. agave nectar

Preparation:

1. In a large mixing bowl, combine the blueberries, ½ of the lemon zest, the lemon juice, cornstarch, and cinnamon. Spoon into 4 individual-sized ramekins. Cover each ramekin with aluminum foil and place on the bbq over medium heat. Cover the bbq and cook 20 minutes or until the blueberries collapse and liquid is bubbling.

2. While the blueberries are cooking, combine the rest of the lemon zest with the vanilla extract, Greek yogurt, and agave nectar. Set aside.

3. Remove the foil from the blueberries and add 2 tbs. granola to the top of each ramekin. Cook an additional 5 minutes, uncovered. Remove the ramekins and top each with 2 tbs. yogurt mixture. Serve.

Nutrition Expert & Guest-Chef Gretchen Scalpi, RD Shares “Caribbean Kiwi Salsa” with “From A Dietitian’s Perspective”

Gretchen Scalpi

About Gretchen

Gretchen Scalpi, RD, CDE. Gretchen Scalpi has worked in the nutrition field for over 25 years and promotes good nutrition and wellness as an entrepreneur, cookbook author, health and wellness coach, consultant and speaker. She is a Registered Dietitian, Certified Diabetes Educator, and Wellcoaches® trained coach. Gretchen opened her wellness coaching and private nutrition practice in 2002, and has expanded to two office locations in New York's Mid-Hudson Valley. Her practice provides individual nutritional counseling, health, and wellness coaching in the areas of diabetes, weight management, food sensitivities, gastrointestinal disorders, and general wellness. She also offers wellness and weight management packages and classes where clients receive coaching guidance every week to help them reach their health and wellness goals. Gretchen is author of the “The Everything Diabetes Cookbook, 2nd ed.” and “The Everything Guide To Managing and Reversing Pre-Diabetes." You can find Gretchen at the following addresses:

http://www.nutritionxpert.com

http://www.facebook.com/NutritionandWellnessCoaching

http://www.twitter.com/gscalpiRd_CDE

http://www.linkedin.com/profile/view?id=42473149&trk=tab_pro

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Gretchen Scalpi.

Yield: Serves 6

Caribbean Kiwi Salsa

© Photo Courtesy Gretchen Scalpi

Caribbean Kiwi Salsa - Serves 6

Ingredients:

1) 1 cup kiwi, peeled and chopped

2) 1 cup pineapple, chopped

3) 1 cup mango, peeled and chopped

4) 1/4 cup red onion, chopped

5) 1 cup red bell pepper, chopped

6) 1/3 cup black beans, cooked (or rinsed & drained if canned)

7) 2 Tb. fresh cilantro, chopped

8) 2 Tb. lime juice

9) 1/2 tsp. chili powder

Directions:
1. Mix all ingredients together in medium bowl
2. Chill at least 2 hours before serving.

Nutrition Information:
Calories: 79, Protein: 2g, Fat: 0g, Carbohydrates: 19g, Cholesterol: 0g, Fiber: 3g, Sodium: 28g

Visit at nutritionxpert .com thanks,

Anthony

Another Great Recipe from Dietitian, Lorraine Huntley, M.Ed., RD, LD: Avocado & Blueberry Fruit Salad

Lorraine Huntley

About Lorraine

Lorraine Huntly, M.Ed.,RD, LD. Lorraine Huntley, M.Ed., RD, LD, is a nutrition and fitness expert in Edwardsville, IL and the owner of Right Balance, LLC ~ Nutrition and Fitness Consulting, a private practice whose mission is to provide nutrition and fitness information and education to people within the community. She is licensed and registered as a dietitian with the State of Illinois and a member of the American Dietetic Association.

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Lorraine Huntly.

Yield: Serves 6 (1 cup) servings

Avocado & Blueberry Fruit Salad

1) 1 large ripe avocado, cut into slices

2) 2 cups fresh blueberries, rinsed and drained

3) 2 cups apples, Red Delicious, peeled and diced

4) 2 cups fresh mango, diced

5) 2 Tbls chives, chopped

6) 2 Tbls walnuts, chopped and toasted

Dressing:

1) 2 Tbls agave nectar

2) 1/4 cup vanilla low-fat yogurt, Stonyfield Farms®

3) 1/2 tsp. ground cinnamon

4) 1/4 cup fresh orange juice

5) 1/8 tsp. ea: salt and pepper

Preparation:

1) Whisk together dressing ingredients and set aside.

2) Place avocado, blueberries, apple, and mango in medium bowl.

3) Toss with dressing.

4) Sprinkle with chopped chives and walnuts.

Nutritional Facts per serving:

Calories: 197; Total Fat: 7gm; Carbs: 34gm; Protein: 3gm; Fiber: 6gm; Sodium: 14mg

Dietitian, Nutrition & Fitness Expert Wow’s with Mango & Strawberry Salad

Lorraine Huntley

About Lorraine

Lorraine Huntly, M.Ed.,RD, LD. Lorraine Huntley, M.Ed., RD, LD, is a nutrition and fitness expert in Edwardsville, IL and the owner of Right Balance, LLC ~ Nutrition and Fitness Consulting, a private practice whose mission is to provide nutrition and fitness information and education to people within the community. She is licensed and registered as a dietitian with the State of Illinois and a member of the American Dietetic Association.

© Copyright 2011. All rights reserved. Recipe Developed and Reprinted with Permission of Lorraine Huntly.

Yield: Serves 6 (1/2 cup) servings

Mango & Strawberry Salad

Ingredients:

1) 3 cups strawberries, sliced

2) 3 cups mango, sliced

3) 3/4 cup walnuts, chopped

4) 1 1/2 Tablespoons apricot brandy or orange juice

5) 1 Tablespoon freshly squeezed lemon juice

Preparation:

1) Combine all ingredients in a medium sized bowl.

2) Toss to combine.

Cook’s Corner: Anthony’s Shells with Clam Sauce

Ingredients:

Pam Spray

8 Scallions, diced

3 garlic cloves, minced

1/4 teaspoon of red crushed red pepper flakes, if desired

3 cans chopped clams, drained ( reserve liquid)

1/2 cup chicken broth

2-3 tablespoons Basil

1 Tablespoon oregano

Cooked shells per package directions

Parmesan Cheese, as desired

 

Directions:

• Spray a large nonstick skillet with nonstick cooking spray; heat. Add the scallions, garlic and red pepper flakes; cook, stirring as needed until softened 2-3 minutes.
• Add the clams, the reserved liquid,chicken broth, oregano; bring to a boil. Reduce the heat and simmer, uncovered. until the liquid is reduced bu on-third, 10-12 minutes.
• Place the shells in a large serving bowl; add the clam sauce and toss to coat.  Serve, sprinkled with the cheese, if desired.