11 01, 2017

Feb 2017 Sample Meal Plan

January 11th, 2017|Nutrition Articles, Recipe|Comments Off on Feb 2017 Sample Meal Plan


  • 1 cup Vanilla Greek Yogurt
  • ½ cup Cashews or mixed nuts
  • ½ cup blueberries

Calories: 584   Carbohydrates: 36 g   Fat: 38 g    Protein: 31 g


  • Whole Wheat Tortilla
  • 3 oz. Turkey
  • 5 oz. Spinach
  • 2 oz. Tomatoes
  • ¼ Cup Cheddar Cheese
  • Medium Apple

Calories: 471   Carbohydrates: 47      Fat: 16 g    Protein: 35 g


  • ¾ Cup Carrots
  • 1/3 Cup Hummus

Calories: 181   Carbohydrates: 25 g   Fat: 7 g                 Protein: 5 g


  • Zucchini Eggplant Lasagna (1/9 of pan)
  • 1 Cup Roasted Turnip Greens

Calories: 357   Carbohydrates: 6        Fat: 1 g                  Protein: 3g


  • No-Bake Dark Chocolate/Peanut Butter Filled Oat Bar

Calories: 292   Carbohydrates: 39      Fat: 14 g    Protein: 6 g


For further questions or to schedule an appointment, contact Susan at

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on blog.

11 01, 2017

No-Bake Dark Chocolate/Peanut Butter Filled Oat Bars

January 11th, 2017|Recipe|Comments Off on No-Bake Dark Chocolate/Peanut Butter Filled Oat Bars


  • 3 Cups Rolled Oats
  • 1/3 cup ground flaxseed
  • ¼ tsp salt
  • 1/3 cup coconut oil, melted,
  • 1 medium ripe banana, mashed
  • ½ cup honey
  • 1/3 cup milk
  • ½ tsp vanilla


  • ½ cup crunchy peanut butter
  • 1/3 cup dark chocolate chips
  • ¼ cup maple syrup


In a bowl, combine oats, flax and salt. Make a well in the center and add in coconut oil, banana, honey, milk, and vanilla. Divide the dough in half and press into an 8×8 baking dish. In a separate bowl, mix together the three ingredients for the dark chocolate peanut butter filling. Spread the filling over the dough. Add the remaining oat dough on top of the filling and press flat. Cover and refrigerate for at least three hours.

Recipe modified from:





For further questions or to schedule an appointment, contact Susan at

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on blog.

20 09, 2016

Cancer Prevention Sample Meal Plan

September 20th, 2016|Nutrition|Comments Off on Cancer Prevention Sample Meal Plan

Sample Meal Plan


  • Egg and hummus breakfast wrap (see blog for recipe)
  • 1 banana
  • 1 cup skim milk

Nutrition: 500 calories, 70 grams carbohydrates, 31 grams protein, 23% calories from fat

Morning Snack:

  • 6 oz. Vanilla Greek Yogurt
  • ¼ cup granola

Nutrition: 270 calories, 37 grams carbohydrates, 15 grams protein, 23% fat


  • Tuna salad on whole wheat English muffin
  • 1 cup of grapes
  • 3 oz. carrots

Nutrition: 367 calories, 54 grams carbohydrates, 21 grams protein, 20% calories from fat


  • One pan chicken and roasted vegetables (see blog for recipe)
  • 1 cup quinoa

Nutrition: 568 calories, 69 grams carbohydrates, 30 grams protein, 35% calories from fat

Evening Snack:

  • 1 Apple with 2 tablespoons peanut butter

Nutrition: 270 calories, 30 grams carbs, 7 grams protein, 53% calories from fat

Total Nutrition for Day: 1,975 total calories, 260 grams carbohydrates, 104 grams protein, 26% calories from fat

For further questions or to schedule an appointment, contact Susan at

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on blog.

17 08, 2016

Product of the Month

August 17th, 2016|Nutrition|Comments Off on Product of the Month


Healthy Eating Out iPhone Appnut in the fast lane
Fast Facts
about Fast Food

Nutrition Facts and tips from the American Heart Association from over 25 restaurant Chains

20 06, 2016

Peanut Butter Banana Protein Smoothie

June 20th, 2016|Recipe|Comments Off on Peanut Butter Banana Protein Smoothie


* I frozen banana

* 1 scoop metagenics vanilla protein powder

* ¾ cup almond milk

* ½ cup vanilla Greek yogurt

* 1 tablespoon peanut butter

Directions: place all ingredients in a blender and mix well. Serve immediately!

This is a great post-workout snack filled with carbs and protein to refuel and rebuild muscles!

Nutritional Facts: Calories: 385, Carb: 55 g, Protein: 21.5 g, Fat: 10.2 g

For further questions or to schedule an appointment, contact Jen at

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

20 06, 2016

Metagenics Product of the Month

June 20th, 2016|Nutrition|Comments Off on Metagenics Product of the Month


Why we love it?

Metagenics products are NNFA, NSF, and TGA certified!PhytoMulti takes you beyond basic wellness support. It has a proprietary blend of 13

concentrated extracts and phytonutrients with scientifically tested

biological activity to protect your cells and maintain DNA stability.


Research suggests that grilling at high temperatures can cause cancer causing agents to enter your body. Antioxidants are known fighters of free radicals and cancer-causing products. The major antioxidants are beta-

carotene, vitamin C, and vitamin E. This multivitamin has 200% of your need for vitamin A and C and 333% of your daily need for vitamin E.

Do I need this supplement?

This supplement might be beneficial if you do not consume a variety of fruits and vegetables.

For further questions or to schedule an appointment, contact Susan at

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

20 06, 2016

Sample Meal Plan

June 20th, 2016|Nutrition|Comments Off on Sample Meal Plan


* 2 Egg Veggie Omelet

* Whole wheat avocado toast

* 1 cup Berry Salad

Nutrition: 472 calories, 38% calories from fat, 24 g protein, 56 g carbs


* 1 baked tilapia filet (½ tsp. olive oil)

* 1 cup quinoa

* 1 cup steamed broccoli

* 2 cups Greek salad with feta cheese

Nutrition: 508 calories, 22% calories from fat, 39 g protein, 53 g carbs


* 1 cup edamame

* 1 apple

Nutrition: 261 calories, 28% calories from fat, 17 g protein, 34 g carbs


* 1 serving hawaiian chicken kabobs (1-2 kabobs)

* ½ cup roasted asparagus with parmesan

* 1 cup grilled potatoes and onion

Nutrition: 549 calories, 27% calories from fat, 34 g protein, 68 g carbs


* ⅛ cup dark chocolate covered almonds

Nutrition: 122 calories, 70% calories from fat, 3.5 g protein, 6.5 g carbs

Total Nutrition for Day: 1,890 calories, 26% fat, 118 g protein, 217 g carbs

For further questions or to schedule an appointment, contact Jen at You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

20 06, 2016

Grilled Potatoes and Onions

June 20th, 2016|Recipe|Comments Off on Grilled Potatoes and Onions

Prep Time: 15 m

Cook Time: 30 m

Ready In: 45 m


o 4 potatoes, sliced

o 1 red onion, sliced

o 1 teaspoon salt

o 1 teaspoon ground black pepper

o 4 tablespoons butter


  1. Preheat grill for medium heat.
  2. For each packet, measure out 2 or 3 squares of aluminum foil large enough to easily wrap the vegetables, and layer one on top of the other. Place some of the potatoes and onion in

the center, sprinkle with salt and pepper, and dot with

butter. Wrap into a flattened square, and seal the edges.

Repeat with remaining potatoes and onion.

  1. Place aluminum wrapped package over indirect heat,

and cover. Cook for approximately 30 minutes, turning

20 06, 2016

Parmesan Asparagus

June 20th, 2016|Recipe|Comments Off on Parmesan Asparagus

Prep Time
5 minutes

15 minutes

Ready In
20 minutes


o Olive oil cooking spray

o 1 pound fresh asparagus, tough ends trimmed

o 1/4 cup shredded Parmesan cheese

o 1 teaspoon sea salt

o 1/4 teaspoon garlic powder, or to taste


1. Spray the inside foil with olive oil cooking spray (or spray grill basked to place on the top rack of the grill or indirect heat). Place asparagus in the foil and lightly spray spears with cooking spray.

2. Sprinkle asparagus with Parmesan cheese, sea salt, and garlic powder.

3. Grill in preheated oven until fork easily punctures thickest part of stem, about 12 minutes.

20 06, 2016

Hawaiian Chicken Kabobs

June 20th, 2016|Recipe|Comments Off on Hawaiian Chicken Kabobs

 Time :10 m

 Time: 20 m

Ready In: 
2 h 30 m


o 3 tablespoons soy sauce

o 3 tablespoons brown sugar

o 2 tablespoons sherry

o 1 tablespoon sesame oil

o 1/4 teaspoon ground ginger

o 1/4 teaspoon garlic powder

o 8 skinless, boneless chicken breast halves – cut into 2 inch pieces

o 1 (20 ounce) can pineapple chunks, drained

o Skewers


  1. In a shallow glass dish, mix the soy sauce, brown sugar, sherry, sesame oil, ginger, and garlic powder. Stir the chicken pieces and pineapple into the marinade until well coated. Cover, and marinate in the refrigerator at least 2 hours.
  2. Preheat grill to medium-high heat.
  3. Lightly oil the grill grate. Thread chicken and pineapple

alternately onto skewers. Grill 15 to 20 minutes, turning

occasionally, or until chicken juices run clear.

20 06, 2016

Grilling Season

June 20th, 2016|Nutrition|Comments Off on Grilling Season

As July 4th approaches, the fireworks are out and grilling season is upon us!  Follow these simple and healthy grilling tips to cook up delicious, nutritious food that will send your family, friends, and neighbors running…

Cooking meat at high temperatures while grilling, boiling, and frying over an open flame creates 2 cancer-causing substances such as “heterocyclic amines” (HCAs) and “polycyclic aromatic hydrocarbons” (PAHs).  HCAs are also found in cigarette smoke and have been shown to cause stomach, colon, liver and skin cancer.  PAHs are formed when juices from meat drip onto coals or other hot surfaces and create smoke; the carcinogens are deposited onto the surface of meat as the smoke swirls around the food.  There are ways to minimize exposure to carcinogens when grilling by precooking food slightly before grilling to reduce cooking time, marinating the meat, and eating sensible serving sizes.  Additionally, grilling fruit and vegetables instead of meat DO NOT create carcinogens when they char. Phytochemicals are biologically active compounds found in plants which reduce inflammation and oxidative damage that spark cancer growth.  Therefore, make sure to include fruits and vegetables with a variety of colors to increase the carotenoids, flavonoids, polyphenols, and other phytochemicals to inhibit cancer cell growth and aid in immunity.

Top Grilling Tips for Healthy Eating

  1. Marinate your meat

The marinade may create a protective barrier between the meat’s proteins and the heat of the grill or the antioxidants in the marinade may combat the carcinogens head-on.

  1. Keep your grill clean

Scrubbing keeps the buildup of carcinogens left on the grill grates to a minimum and makes your food taste so much better.

  1. Shorter cook time = better

The faster foods are cooked, the less likely they’ll develop dangerous charring. Size matters when it comes to grilling meat. Cube or slice meat into smaller portions to speed up the cook time or choose a quick-cooking option like shrimp or fish.

  1. Go beyond the meat

Try adding in vegetables and fruits such as peaches, asparagus, apples, pineapple, corn, peppers, or cabbage.

  1. Be sensible about serving sizes

Appropriate serving sizes:

  • 1/4 pound burgers
  • Filet mignon-sized steaks
  • Kabobs made with small pieces of meat, alternated with vegetables
  • Link sausage, cut lengthwise in half instead of grilled whole
9 05, 2016

Strawberry Lemonade Smoothie

May 9th, 2016|Recipe|Comments Off on Strawberry Lemonade Smoothie

Strawberry Lemonade Smoothie- naturally replenish electrolytes and energy levels post-sweat session with this refreshing, summer-ready smoothie.

1/2 cup frozen strawberries

1/2 cup frozen pineapple

1/2 lemon, juiced

1-2 dates for sweetness

12 oz coconut water

Combine all ingredients in a blender. Pour into your favorite drinking vessel and hydrate.

– Susan Caciano, MS, RD, LD


17 01, 2016


January 17th, 2016|Nutrition|Comments Off on Omegas

Metagenics Product of the Month:Omegas


Why we love it?

Metagenics products are NNFA, NSF, and TGA certified! The OmegaGenics line of oils reflects a high level of purity, safety, and quality for reliably effective use. OmegaGenetics fish oils offer the industry’s most comprehensive professional line of omega oil formulas to satisfy a broad range of clinical applications and patient preferences. Formulas are tailored with specific omega ratios and dosages for targeted protocols. Available in liquids, softgels, chewables, enteric options, and triglyceride and ethyl ester oils.


Research on Omegas

Research has determined that for secondary prevention of cardiovascular disease, 1 g of fish oil has shown to reduce overall and cardiovascular mortality, myocardial infarction, and sudden cardiac death. Higher doses may be used for its potent triglyceride-lowering effects and for patients with rheumatoid arthritis to reduce nonsteroidal anti-inflammatory use.


Do I need this supplement?

If you do not consume a diet high in foods containing omegas or do not eat fish at least 2x per week taking a this supplement may be beneficial.


For further questions or to schedule an appointment, contact Susan at


You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

17 01, 2016

February Heart Health Sample Meal Plan

January 17th, 2016|Nutrition|Comments Off on February Heart Health Sample Meal Plan

Breakfast: Power lentil wrap & fruit

1-6” tortilla

½ cup lentils, cooked (Trader Joe’s has precooked lentils in the produce section)

¼ cup raw spinach

Optional 1-2 scrambled eggs

Dash of Paprika, chili powder

2 Tbsp. fresh salsa

½ cup of berries


Snack: Greek yogurt w/honey & nuts

1/2 cup Greek yogurt

1 Tbsp. honey

¼ cup chopped pecans and walnuts

Mix together and enjoy!


Lunch: Moroccan Farro& Lentil Soup (see recipe on the blog at )



½ cup cauliflower

¼ cup hummus

10 almonds


Dinner: Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (see recipe on the blog at )


Snack: Peanut Butter & Banana Sandwiches

2 tbsp. Peanut Butter (or other nut/seed butter), 1 medium banana, 1 slice whole grain bread.

For further questions or to schedule an appointment, contact Susan at


You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

10 12, 2015

7 Day Home Cooked Challenge, Meal Plan & Recipes

December 10th, 2015|Nutrition, Recipe|Comments Off on 7 Day Home Cooked Challenge, Meal Plan & Recipes

Get excited about the 7 Day Home Cooked Challenge and Take Back Your Kitchen!

Here is a 7-day menu plan that can be used as guidance or if you are just feeling stuck after the holidays.

For more recipes go to www.NutriFormance.comclick blog tab > nutrition > recipes!

For Questions or comments contact Susan @

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Overnight Oats Smoothie Egg Sandwich Grapefruit Steel Cut Oatmeal Oatmeal Pumpkin Pancakes Mint Smoothie Breaded Kale Frittata
Lunch Tempeh Tacos Spring Salad Avocado Fruit Salad Salmon Pinwheels Spicy Oat Crusted Chicken Apple Salad w/Figs & Almonds Broccoli & Cauliflower Salad
Dinner Cauliflower Pizza Kick’n Chicken Seared Tuna with Pistachio Burger Tex-Mex Soup Toasted Coconut & Chicken lettuce wraps Veggie Burger

Day 1



Overnight Oats


  • ½ cup rolled or quick oats (steel cut will not work)
  • ½ cup milk of your choice
  • ½ cup plain Greek yogurt
  • 1 tsp. cinnamon or pumpkin pie spice
  • ¼ cup pumpkin puree


  • Combine all ingredients into Pyrex glass container with lid or mason jar.
  • Place in refrigerator covered overnight
  • Stir in the morning, heat in microwave or serve cold as is

Options instead of pumpkin: vanilla extract or brown sugar

Options to added in the morning: nuts, seeds, dried fruit, fresh fruit, shredded coconut, nut or seed butters.



Tempeh Tacos

serves 4// active time 20 minutes, total time 30 minutes

Tempeh is a high-protein, high fiber soy product traditionally used in Indonesia. It has a satisfying texture and rich flavor that pairs well with a side of black beans and guacamole/salsa as taco toppings.


12 oz. package tempeh (refrigerated section at Schnucks, Trader Joe’s, Whole Foods)

3 tablespoons low-sodium soy sauce

2 teaspoons cumin

2 teaspoons chili powder

1/2 teaspoon oregano

1/4 teaspoon salt

1 red bell pepper

1 white onion

2 cloves of garlic, smashed and roughly chopped

1 teaspoon olive oil

12 corn tortillas

1/2 cup cilantro

1 orange, cut into segments



  1. Cut tempeh into short strips and place into a shallow tupperware.
  2. Mix soy sauce, cumin, chili powder, oregano, and salt in a small bowl and pour over tempeh. Let sit for 5-10 minutes.
  3. While letting tempeh marinate, slice bell pepper, onion, and garlic, and stir-fry in a large skillet with 1 tsp. olive oil.
  4. Remove veggies and place in a small bowl. Coat same skillet with remaining olive oil and pan-fry strips of tempeh, about 2-3 minutes each side or until crispy.
  5. Warm tortillas in the oven at 200F wrapped in foil or in a dry skillet or wrapped in paper towel in the microwave.
  6. Build tacos: scoop tempeh strips and vegetables onto heated tortilla and top with orange segments, and cilantro.




Cauliflower Pizza

serves 3-6// active time 30 minutes, total time 1 hour

This non-traditional, yet highly flavorful, pizza-style dish is made with a cauliflower, ground almond and chia seed crust. Top the crust with your favorite toppings and enjoy this healthy meal any night of the week. Serve with a side salad and a vinaigrette dressing.


1/4 cup chia seeds

3/4 cup water

3/4 cup ground almonds or almond meal
1 head cauliflower
2 tsp. dried oregano
sea salt, or to taste
freshly ground pepper, to taste

1/4 cup nutritional yeast (optional)

1 onion, sliced
2 cups sliced mushrooms
1 green pepper, sliced
1 cup tomato sauce
2 tbsp. chopped sun-dried tomatoes (optional)
1/4 olives, sliced
chiles flakes, to taste


To make the crust, combine together the chia seeds and water and let sit for at least 20 minutes.

Meanwhile, preheat the oven to 400°F (200°C).

Next, clean and roughly chop the cauliflower. Place the pieces of cauliflower into a food processor and pulse until it has a fine rice-like texture.

Measure out 3 cups of the cauliflower and place into a large bowl. Add the ground almonds, oregano, salt, pepper and nutritional yeast (if using). Other flavorings, such as garlic and/or onion powder can be added to the crust if you like.

Make a hole in the center and add in the Chia mixture.

Using your hands, combine the ingredients and shape into a rough ball. The mixture will obviously not resemble a traditional flour dough.

Next, place the mixture onto a baking tray and press into an even flat crust — making sure that the sides of crust are the same thickness as the middle, otherwise they will burn more easily. If desired, the crust can also be shaped into individual pizzas.

Bake the crust for approximately 20 to 25 minutes, or until golden brown around the edges. At this point, the crust could be used as is, but it won’t be firm enough to lift with your hands. For a firmer crust (which we recommend), carefully flip the crust onto the back of another baking tray that has been lined with a clean piece of parchment. Next, carefully lift or slide the crust back onto the same baking tray and then gently and slowly remove the parchment paper from the top of the crust. Place the tray back into the oven and bake for another 5 minutes or so.

Assemble the pizza: Top with your favorite toppings or use the ingredients listed above as inspiration.

For this particular combination of ingredients, it is best to cook the ingredients first. To do this, heat a large fry pan over medium to medium-high heat. Once hot, add the onions and dry-sauté for a minute and then add the mushrooms and let cook for another 2 or 3 minutes, or until most of the moisture has evaporated. Next, add the green onion and let cook for another minute or so.

No matter which vegetables or ingredients you use, keep in mind that they will not really get cooked in the oven. So if they you want them cooked once the pizza is done, you will need to do so before you add them to the pizza.

Lastly, mix together the pizza sauce and sun-dried tomatoes (if using). The sun-dried tomatoes just add a bit of depth and richness to the sauce.

Next, spread a thin layer of the sauce onto the crust and top with the vegetables, sliced olives and chile flakes. Bake the pizza for another 5 to 10 minutes, just to fully heat the crust and toppings through.







½ cup nonfat or low-fat Greek yogurt

½ cup frozen strawberries

1/2 cup frozen blueberries

1 cup spinach leaves

1 small banana

1 Tbsp. peanut butter (or nut/seed butter of your preference)

½ cup milk (more liquid for thinner consistency, milk alternatives may be used as well)


Put all ingredients in blender, and blend until smooth.


Spring Salad

This recipe is light and packed with vegetables. If you would like to add more protein, you could add in white beans, chick peas, or lentils. If you are making this salad in advance, add the strawberries in right before serving as they will leave pink juices in the salad.

1 cup uncooked quinoa, rinsed and well-drained

½ Tbsp. extra virgin olive oil

1 leek, sliced into rounds or half moons

2 garlic cloves, minced

1 bunch asparagus, ends broken off and chopped into 1-inch pieces

1 cup diced strawberries (optional)

¾ cup fresh or frozen peas

1 cup fresh parsley, roughly chopped

2-3 Tbsp extra virgin olive oil, to taste

3 Tbsp fresh lemon juice

½ Tbsp pure maple syrup (or other sweetener)

¼ tsp sea salt

Pepper, to taste

  1. Rinse quinoa in a fine mesh strainer and place into a medium pot. Add 1 ½ cups of vegetable broth (or water) and bring to a low boil. Reduce heat to low-medium, cover with a tight-fitting lid, and cook for 15-17 minutes, or until fluffy and all the water is absorbed. Fluff with a fork, remove from heat, and let sit covered for 5 minutes.
  2. Meanwhile, grab a very large skillet or wok. Sauté the leek and garlic in the oil for about 5 minutes over medium heat. Season generously with salt and pepper. Add in the asparagus and sauté for another 5-10 minutes or until the asparagus is just tender, but still a bit crisp. Stir in the strawberries (optional), peas, and parsley. Heat for a few minutes and then remove from heat.
  3. Whisk together the dressing ingredients (olive oil, lemon juice, maple syrup, and ¼ tsp salt) to taste. Pour dressing onto skillet mixture and stir in the cooked quinoa. Season to taste with salt and pepper and enjoy!




Kicken Chicken served with homemade ranch dip

Yield: 8-12 servings


  • ¼ cup olive oil
  • ¼ cup lime juice (fresh is best, optional from bottle)
  • 1 cup hot sauce of your preference
  • 2 cloves garlic chopped
  • 2 lime wedges
  • 2-3lbs of chicken tenders (breasts cut into strips)


  1. Mix together the hot sauce, olive oil, lime juice, and garlic. Pour into a Ziploc bag.
  2. Place chicken strips into the bag with the mixture. Marinade the chicken for at least 15 minutes, but can be as long as 12 hours.
  3. Grill chicken until cooked to an internal temperature of 165F or broil in oven on low rack until cooked
  4. Once cooked, squeeze lime juice from lime wedges on top of the chicken and enjoy


Note: see our blog for homemade ranch dip to accompany your chicken strips


Day 3



One & half minute Egg Sandwich


  • 1 whole wheat English muffin or sprouted grain
  • 1 egg
  • Cooking spray or oil & paper towel
  • 1T milk
  • Salt & pepper to taste
  • Small handful of chopped fresh spinach or just under 1/4c of thawed & drained frozen spinach
  • Optional additions: cheese, deli meat, hummus, avocado, spinach


Spray microwave safe bowl with cooking spray or drizzle oil and use paper towel to spread around. (hint: use bowl that has same size circumference at bottom as the English muffin).  Place 1 whole grain or sprouted English muffin in toaster. Crack 1 egg and add milk scramble with fork and then add spinach, salt and pepper. Scramble. Pour egg mixture into greased microwave safe bowl. Cook 1 minute in microwave (may need 1.5 minutes). Slide egg onto English muffin, add your additions, and enjoy!

The ease of this is in that while the toaster is working so is the microwave and you just slide the egg out of the bowl onto your toasted English muffin.

Also freezes well (prep once, eat breakfast for the week)

Great for active individuals & athletes to start their day.



Avocado Fruit Salad

  • 1 grapefruit
  • 1 pear
  • 1 orange
  • 1 avocado
  • 10 strawberries
  • ½ lemon, juice squeezed
  • ¼ cup 0% Greek yogurt
  • 2 tbsp pure vanilla extract
  • ¼ cup chia seeds


  1. Wash, peel, core and remove seeds from fruit and cut into desired size. Add to a large bowl.


  1. To make dressing, in a separate bowl, whisk together Greek yogurt, lemon juice, vanilla extract and chia seeds. Pour over fruit and mix just enough to combine. Serve chilled.
  2. Store covered in the refrigerator for up to 1 day. Stir gently before serving to lift juices from the bottom of the bowl.




Seared Tuna with Pistachio crust on a bed of Farro & Amaranth

This is a great source of lean protein and an easy way to get in some nutrients such as vitamin B12, vitamin D, calcium, and iron. Prepare Farro and Amaranth per package directions.

One 2 ¼ pound piece tuna loin

2 TBSP olive oil

Coarse sea salt

Freshly ground black pepper

Scant 1 ¼ cups raw or roasted unsalted pistachios

Finely grated zest of 1 lemon

5 TBSP Dijon-style mustard


  1. Heat a grill pan or large cast-iron skillet over high heat. Use a sharp knife to cut the tuna loin lengthwise, along natural divisions of the fist, into 2-3 cylindrical pieces. Brush them all over with the oil, then season with salt and pepper to taste. Add to the pan or skillet and sear on each side, for a total of no more than 3-4 minutes; the tuna should be rare at the center and just cooked on the edges. Transfer to a plate and refrigerate until well chilled for about thirty minutes.
  2. Chop the pistachios, preferably in a food processor, consistency of fine crumbs. Scatter them on a rimmed baking sheet and mix with the lemon zest. Lay 2-3 good-size pieces of plastic wrap on the work surface. Place a piece of seared tuna loin on one-piece of plastic wrap. Brush with some of the mustard on the three visible sides, then invert and transfer to the pistachio-lemon mixture. Press gently to completely coat on the three sides. Brush the top with mustard, then invert to coat the fourth side, pressing gently so the mixture adheres. Transfer to a piece of plastic wrap; wrap tightly and refrigerate. Repeat with remaining tuna pieces, mustard and coating. Chill for several hours and up to overnight.
  3. To serve, unwrap the tuna and cut it crosswise into 1/2 -3/4 inch slices.


Day 4


Grapefruit Steel Cut Oatmeal

This hearty breakfast is a great source of fiber and helps lower your cholesterol


¼ cup oats

¾ cup soy milk (or whichever milk you prefer)

½ tsp vanilla extract

½ grapefruit (sub: 1 banana; if on blood pressure medication to avoid nutrient-drug interaction)


Pour in vanilla extract and milk into a pot. Bring to boil. Stir in oats. Lower heat and stir for approx. 5 minutes. Have it sit for a minute to thicken. Top with grapefruit, a handful of walnuts, and a drizzle of honey for sweetness!



Salmon Pinwheels


    1/2 cup coarse dry breadcrumbs, preferably whole-wheat

1 tablespoon extra-virgin olive oil

1 tablespoon whole-grain mustard

1 tablespoon chopped shallot

1 tablespoon lemon juice

1 teaspoon chopped rinsed capers

1 teaspoon chopped fresh thyme, or 1/2 teaspoon dried

1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips

4 teaspoons low-fat mayonnaise




  1. Preheat      oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Mix      breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a      small bowl until combined.
  3. Working      with one at a time, spread 1teaspoon mayonnaise on a salmon strip. Spread      about 3 tablespoons of the breadcrumb mixture over the mayonnaise.      Starting at one end, roll the salmon up tightly, tucking in any loose      filling as you go. Insert a toothpick though the end to keep the pinwheel      from unrolling. Place in the prepared dish. Repeat with the remaining      salmon strips.
  4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the    toothpicks before serving.




Greek Hamburgers – Featured on “How to” Video

Beeftakia – Ellie Huff’s “Beeftakia”




1 pound ground beef

2 Tbsp parsley chopped

1 chopped onion

½ cup breadcrumbs (sub whole oats)

1 egg

1 ounce ouzo



1 tsp oregano

1 lemon (Greek secret ingredient)




Preheat oven to 350. Mix all ingredients together. Shape into burgers. Place on foil lined broiler pan. Bake for 20 minutes.


Makes 4 servings


Nutritional Information per Serving


Calories: 248

Fat: 8g

Carb: 13g

Protein: 28g



Day 4


Oatmeal Pumpkin Pancakes with maple Greek yogurt topping


  • ¾ cup rolled oats
  • ¾ cup milk
  • 1 egg
  • 1/3 cup whole wheat flour
  • ½ tsp. sugar
  • ½ tsp. baking soda
  • 1 tsp. cinnamon
  • *Mix-ins – pumpkin puree, blueberries or whatever else you like for pancakes!

Topping (makes enough for 2-3 pancakes)

  • ½ cup plain Greek yogurt.
  • ½ tsp. cinnamon (or more if you like)
  • 1 tsp. maple syrup (more or less to taste)


  • Mix the oats and milk together in a bowl and let sit for 5-10 minutes to soften.
  • Add egg, flour, sugar, baking soda cinnamon and any other mix-ins that you would like. Stir to combine.
  • Lightly spray non-cook skillet and place over medium heat. When skillet is hot, pour 3-4 tablespoons of batter onto skillet. Flip when batter starts to bubble.  Cook until both sides are lightly browned.  Makes 5-6 medium sized pancakes.  Store leftovers in air-tight container and reheat leftovers in the toaster oven or on stove-top.
  • Top with Greek yogurt topping or fruit and enjoy!



Spicy Oat Crusted Chicken

2 T canola oil

1 T melted butter or coconut oil

2 t chili power

1t garlic powder

1 t ground cumin

¾ t salt

1.5 c quick oats, uncooked

1 egg, lightly beaten

1T water or milk

4 skinless chicken breast

Fresh prepared Pico de Gallo

1 can no-salt added cannellini beans, rinsed


Preheat oven to 375. In a flat, shallow dish, stir together oil, melted butter, chili powder, garlic powder, ground cumin and salt.  Add oats, stirring until evenly moistened.

In another flat, shallow dish, beat egg and water with fork until frothy.  Dip chicken into egg wash.  Then coat completely in seasoned oats.  Place chicken on a foil-lined baking sheet.  Pat any extra oat mixture onto top of chicken.

Bake 30 minutes or until chicken is cooked through and oat coating is golden brown.

Mix Pico de Gallo with beans and set aside.

Serve chicken over the Pico de Gallo and bean mixture. Makes 4 servings.


Tex-Mex Tomato and Bean Soup

Makes 6 servings


2 carrots, chopped (or 1c shredded)

1c celery, chopped

1 red bell pepper, chopped (about 3/4c)

1T olive oil

1 med onion, chopped (1c)

¼ t salt

1 large can (28oz) no-salt-added black beans, rinsed and drained

1/2c cilantro leaves, chopped

2 T siracha

1/4c lime juice

3 corn tortillas (6”), sliced into ¼- inch strips

6T non fat Greek yogurt (optional)

1 sliced avocado (optional)



  1. Place carrots, celery and bell pepper in small microwave bowl. Add ¼ c water, cover top of bowl and microwave on high for 5 minutes or until vegetables are just tender.
  2. Heat oil in stockpot over medium heat. Add onion and sauté until translucent, about 5 minutes. Add steamed vegetables and season with salt. Sauté and additional 5 minutes or until vegetables are slightly caramelized.
  3. Add tomatoes with juice and water. Add beans, cilantro, and sriracha. Stir to blend, bring to a simmer, reduce heat to low, and cook 25-30 minutes. Add lime juice.
  4. Top each serving with tortilla strips and a tablespoon of plain non fat Greek yogurt and 2-3 slices of avocado.

Day 6


 Mint Smoothie

This recipe tastes more like a milk shake than a smoothie, which means kids will love it. It contains protein-rich Greek yogurt, antioxidant-rich spinach, and heart-healthy monounsaturated fat from avocado, which makes this a nutritionally sound treat. The chocolate chips are optional, but good for the soul.


¾ cup vanilla (or plain) low-fat Greek yogurt

½ cup tightly packed spinach

1/3 – 1/2 cup milk (can be regular or non-dairy milk)

5 ice cubes

½ avocado

½ – 1 Tbsp. honey (to taste)

1 Tbsp. chocolate chips

¼ tsp. pure mint extract (can also use ¼ cup fresh mint)

  1. Blend all ingredients in a blender until smooth. Enjoy!




Apple Salad with Figs and Almonds

Figs are in season through December and are a good source of iron, calcium and phosphorus. You can eat figs raw, with or without their peel, or use them in baked goods. Apples are also in season throughout fall and early winter, which means they are at their peak sweetness and flavor. Use this recipe as a fresh appetizer or a palate cleansing side dish!

Makes 6 Servings


2 large red apples, cored and diced

6 dried figs, chopped

2 ribs of celery, diced

1/2 cup non-fat Greek yogurt

1 tablespoon lemon zest

2 tablespoons slivered almonds

2 carrots, peeled and grated


In a small bowl, combine apples, figs and celery. Add yogurt and mix thoroughly. Top with almonds and grated carrots. Serve.






Toasted Coconut & Chicken Lettuce Wraps


  • 2 chicken breasts (about 1lb)
  • 1 cup unsweetened shredded coconut flakes
  • 2 large shallots-thinly sliced
  • 1 tsp of chili powder
  • ½ cup fresh cilantro leaves- roughly chopped
  • Dash of salt
  • 1 tbspgrapeseed oil, sunflower oil, or coconut oil
  • Squeeze of fresh lime juice
  • ½ head of romaine or endive lettuce- whole leaves separated to create wraps
  • 1 avocado-diced
  • Lime wedges


  1. Bring a pot of water to boil. Add the chicken breasts, lower heat to simmer, cover the pot & cook for about 15-20 minutes. When chicken is done- drain water, allow meat to cool & pull into thin strips.
  2. While the chicken is cooking in Step 1, take out coconut flakes & a small, non-stick skillet. Place the coconut flakes in skillet and toast over low heat until lightly brown. Set aside.
  3. In a large bowl, combine shredded chicken with shallots, 2/3 of the toasted coconut flakes, cilantro, and chili powder. Season with salt, add lime juice, oil, & mix well.

To assemble:

  • Place the coconut-chicken salad mix on the lettuce wrap. Top with diced avocado and some more coconut flakes, and squeeze lime juice over. Serves 5-6 as an appetizer or 2-3 as main course.


Day 7



Braised Kale Frittata

Prep Time: 12 minutes

Cook Time: 30 minutes

Yield: Makes: 4 servings (serving size: 1/4 frittata)


  • 6 large eggs
  • 4 large egg whites
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 ounce Gruyère or Parmesan cheese, grated (3 TBSP)
  • 2 tablespoons chopped oregano
  • Cooking spray
  • 2 cups Braised Kale without cheese, drained, finely chopped
  • 3/4 cup chopped cherry tomatoes



  1. Preheat oven to 375°F. In a large bowl, whisk the first 6 ingredients (through oregano).
  2. Lightly coat an 8-inch ovenproof cast-iron or nonstick skillet with cooking spray. Heat over medium. Add the kale and tomatoes. Cook, stirring, until hot (about 3 minutes). Add the eggs and swirl to distribute.
  3. Transfer to the oven and bake until set and hot (about 20 minutes). Cut in wedges.
  • 3/4 cup chopped cherry tomatoes



Broccoli & Cauliflower Salad

Salad doesn’t always mean lettuce.  Try this nutritious, twist on the traditional Broccoli, Cauliflower salad and take to your next outdoor picnic or BBQ.  Then you know you will have a healthy option to keep your intake balanced.


1 bunch broccoli, florets trimmed

1 bunch cauliflower, florets trimmed

2c shredded carrots

1 medium red onion (optional)

1/2c shelled sunflower seeds (optional)


1c Greek yogurt

1T Dijon mustard

1/3c vinegar

1/2c sugar


Whisk together in medium bowl yogurt, mustard, vinegar and sugar. Set aside.

In Large bowl, combine broccoli, cauliflower, carrots, onion and sunflower seeds.

Mix together dressing with broccoli mixture.

Chill 1 hour and serve.  (If you prefer the vegetables to stay crisp, keep dressing and broccoli mixture separate until serve.)


Veggie Burger – Featured on “How to” video

2 cups raw almonds *

1 small cloves garlic

2 T balsamic vinegar

1 T soy sauce

1.5 T tomato paste

1/2 tsp. dried rosemary

1/4 tsp. sea salt

1 cup green onions

1/2 cup sun-dried tomatoes (not oil packed)

1.5 cups cooked quinoa or brown rice


In a food processor, add almonds, garlic, balsamic, tamari, tomato paste, rosemary, and salt. Puree until the nuts are very finely ground, and becoming a little sticky. Be sure to grind them fine enough so that the almonds release some oils and become a little ‘sticky’, that will help bind the burgers – you don’t want almond butter, but a very fine meal that is becoming clumpy. Then add green onions and sun-dried tomatoes and pulse through until the mixture becomes dense and is starting to hold together. Add quinoa and process/pulse through again until well incorporated. Remove blade, and shape into patties (or refrigerate first for 1/2 hour, helps make easier to shape patties). To cook, heat a non-stick skillet over medium heat. Cook patties, about 5-7 minutes on first side, and then another 3-5 minutes on second side until golden brown. These patties hold their shape well, but if they are flipped a lot and overcooked they become more crumbly and dry. Serve with fixings of choice.  Makes about 6 patties.

Sun-dried tomato note: Some varieties/brands of sun-dried tomatoes can be very tough and hard, and others quite soft. If the ones you have are soft, go ahead and add them straight – but if they are very hard, it is useful to soak them in boiling water for a few minutes to soften (fully drain and pat dry before adding to processor).

Adapted from Dreena Burton’s Plant-Powered Kitchen



15 11, 2015


November 15th, 2015|Recipe|Comments Off on Smoothie

½ cup nonfat or low-fat Greek yogurt

½ cup frozen strawberries

1/2 cup frozen blueberries

1 cup spinach leaves

1 small banana

1 Tbsp. peanut butter (or nut/seed butter of your preference)

½ cup milk (more liquid for thinner consistency, milk alternatives may be used as well)


Put all ingredients in blender, and blend until smooth.

Makes 1 serving: Calories 363, Fat 11g, Carbs 54g, Protein 16g


15 11, 2015

Energy Boosting!

November 15th, 2015|News, Nutrition|Comments Off on Energy Boosting!

As we approach the month of December we are faced with many challenges that keep us from staying in compliant with our normal schedules and routines.  From holiday parties to family gatherings it is quite easy to fall off track. For this month’s nutrition spotlight the focus is on Energy Boosting Foods that can help you maximize your workout, keep you feeling great, and keep you on track!  Keep reading to learn more about foods from natural sources that can give you that extra boots before and after workout.  Furthermore, supplementing the body with the nutrients it needs after a workout is important  as well, read more to learn about foods that can  aid in recovery.

Pre Workout

Before performing it is important to consume carbohydrate-rich foods to top off muscle stores. It is also important to include small amounts of protein in your pre-performance meals. Protein helps build muscle tissue and adequate protein before performance may help reduce post exercise muscle soreness. Avoid high-fat, and high-fiber foods to ensure optimal digestion. Choosing fruits, vegetables, lean proteins and whole grains are ideal before any workout. The following foods are great  foods by themselves to give you a boost in energy before performing:

Handful  of Almonds: Almonds are a top source of  antioxidants , like flavonoids, phenolic acid and vitamin E which protect the body from free radicals.

Bananas : Not only are bananas a good source of carbohydrates that are needed before any workout,  but it is also an important source of Potassium. Potassium  plays an essential function in muscle functions. During exercise your body looses  potassium through sweat, thus  eating a banana before performing can boost your potassium levels .

Avocado: This unique fruit primarily consists of carbohydrate and healthy fats. Also high in Vitamin K, C, and Folate!  Great snack before a workout! Half of an avocado with 10 almonds pair great together!

Eggs are an excellent source of high quality protein and are  very inexpensive. Eggs are considered a complete protein , meaning they contain all 9 essential amino acids! So Skip the protein power before performance and enjoy this delicious whole food.


Last month we talked about the importance of consuming adequate amounts of fiber in the diet in order to promote a healthy gut. However, before performance it is  recommended to minimize these foods.  High fiber foods before performance can be upsetting to the stomach. If consuming high fiber foods before performance remember to  drink  plenty of water and eat these foods at least  3-4 hours before exercise .

Post Workout

Post workout it is important to replenish the body  immediately with the nutrients the body needs to recover and perform again. After working out  a nutritious post workout meal will help replenish glycogen stores, promote  protein synthesis, and hydrate the body adequately. What you eat post workouts is usually more of a meal rather than a snack. After completing a workout you want to choose meals that consist of lean proteins, fruits and vegetables, and whole grains. Here are some  healthy energy boosting items that can help in the body’s recovering process:

Salmon  is an excellent source of protein, vitamins and minerals (including selenium, potassium , and vitamin B12)  but it is the content of Omega 3’s that receive more attention.. Most beneficial Omega 3’s  are naturally found in fish such as Salmon.  Omega 3’s are especially important in supporting brain function and a healthy heart.

Quinoa is an excellent source of protein . Eating this super food can provide you with the protein and carbs that the body needs for tissue repair and recovery after a workout.

Hummus :  Hummus is made from chic peas or garbanzo beans which are an excellent source of  protein  and also provides the body with  carbs. Add a side of hummus to any of your meals.

5 11, 2015

Holiday Party Planning – Take Back Your Kitchen

November 5th, 2015|Nutrition|Comments Off on Holiday Party Planning – Take Back Your Kitchen

susancacianocookingNeed an extra hand in the kitchen for your holiday parties?
NutriFormance”s RD, Susan, now provides meal planning, grocery lists, and in-home prep for healthy holiday appetizers, small bites, and meals to feed your gathering.
If your guests have special dietary needs (vegetarian, gluten-free, dairy-free), that’s what we’re best at – just ask!
Take Back Your Kitchen
In-home session starting at $175-$225
Contact Susan at or 314-432-6103 ext. 3101 to book your Holiday Party Planning today!
*Excludes price of grocery and products. Price depending on guest size and special dietary requests.


4 11, 2015

Date Energy Bites

November 4th, 2015|Recipe|Comments Off on Date Energy Bites

Serves 20


2 cups pitted dates

2 cups walnut pieces (or other nut/seed you prefer)

1/2 cup unsweetened cocoa powder

pinch of sea salt


Combine ingredients in a food processor and pulse until well-combined. With a tablespoon, scoop out a small piece and roll into a ball with clean hands until smooth.

Nutrition Facts

1 serving= 146 calories, 8g fat, 20g carb, 3g fiber, 3g protein.

For further questions or to schedule an appointment, contact Susan at

Find recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on         blog.

22 10, 2015

November Product of the Month 2015

October 22nd, 2015|Nutrition|3 Comments

Hemp Seeds

Very easy way to get that extra fiber, protein, and Omega 3 fatty acids needed for a well balanced diet by mixing these seeds into just about any meal – Great addition to smoothies!hemp seeds