recipe

11 01, 2017

Zucchini Eggplant Lasagna

January 11th, 2017|Recipe|Comments Off on Zucchini Eggplant Lasagna

Ingredients:

 

1 large eggplant, cut crosswise into 1/4-inch-thick slices

3/4 teaspoon salt, divided

2 teaspoons olive oil

3/4 cup chopped onion (about 1 medium onion)

3 garlic cloves, chopped

3/4 teaspoon ground black pepper, divided

1/2 teaspoon chopped fresh oregano

1/8 teaspoon ground red pepper

1 (28-ounce) can crushed tomatoes

1 cup fresh basil leaves, chopped

1 cup (8 ounces) part-skim ricotta cheese

1 (8-ounce) package precooked whole grain lasagna noodles

2 medium zucchinis, cut into 1/4-inch-thick slices

2 1/2 cups (10 ounces) shredded part-skim mozzarella cheese


Directions:

  1. Preheat oven to 350°.
  2. Arrange eggplant slices in a single layer on several layers of paper towels. Sprinkle evenly with 1/2 teaspoon salt; let stand 15 minutes.
  3. Heat oil in a large skillet over medium-high heat. Add onion and garlic to pan; sauté 2 minutes, stirring frequently. Add 1/4 tsp salt, 1/4 tsp black pepper, oregano, red pepper, and tomatoes; bring to a boil. Reduce heat, and simmer for 10 minutes, stirring occasionally.
  4. Combine basil, ricotta, and remaining 1/2 teaspoon black pepper in a small bowl. Spread 1/2 cup tomato mixture into the bottom of a 13 x 9–inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of eggplant and half of zucchini. Spread ricotta mixture over vegetables; cover with 4 noodles. Spread 1 cup tomato mixture over noodles; layer with remaining eggplant and zucchini slices. Arrange remaining 4 noodles over vegetables, and spread remaining tomato mixture over noodles. Top evenly with mozzarella. Cover with foil coated with cooking spray. Bake at 350° for 35 minutes. Uncover and bake an additional 25 minutes or until browned.

 

Serving Size: 1/12 of Lasagna

Calories 216

Fat 7.7g

Saturated Fat 4.2g

Monounsaturated fat 2g

 

Polyunsaturated fat 0.4g

Protein 12.7g

Carbohydrate 25.7g

Fiber 4.2g

 

Cholesterol 21g

Iron 1.3mg

Sodium 393mg

Calcium 247mg

 

Recipe from: http://www.myrecipes.com/recipe/zucchini-eggplant-lasagna

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

susanc@nutriformance.com

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

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

18 11, 2016

Healthy Holiday Recipe Series

November 18th, 2016|Recipe|Comments Off on Healthy Holiday Recipe Series

NutriFormance presents healthy holiday recipe series with one of our RD’s, Susan!cranpumpkin-scone
cranberry pumpkin scones🍁 + the start of our #healthyholidays series featuring #recipes of #nutrient packed, #allergyfree favorites that will be showing up at our holiday table 🍂🌲🍁❤️ -cranberry pumpkin scones-
serves 6
1 cup all-purpose flour
½ cup whole-wheat flour
1/2 cup cornmeal
½ cup cranberries
¾ cup canned pumpkin
¾ cup almond milk
¼ cup walnut or olive oil
¼ cup pure maple syrup

Preheat the oven to 450°F. Line a baking sheet with parchment paper.
Mix dry ingredients. Mix wet. Pour wet into dry and mix until just combined.
Drop a large spoonful onto baking sheet until you form 6 scones.
Bake for 12-15 minutes until golden.
Great with ☕️ or with your #thanksgiving spread. Easily sub cornmeal #glutenfree flour. #recipe #thanksgiving #eatwelllivewell

20 09, 2016

Product of the Month

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

Having trouble planning healthy meals for yourself or for you and your family? We have a solution for you and it is the Mealime app!

mealime

  • Let’s you filter recipes by diet type, allergies, and food restrictions.
  • Select meal plans for 2-4 servings
  • Choose between 2 and 6 recipes per week
  • A well-organized grocery list is also created for each weekly meal plan.
  • Each meal takes just 30 minutes to make!

Check it out, it’s free!

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

susanc@nutriformance.com

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

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

17 08, 2016

Barbecue Chicken Pizza

August 17th, 2016|Recipe|Comments Off on Barbecue Chicken Pizza

Prep Time: 15 m

Cook Time: 9 m

Ready In: 24 m

Ingredients

  • 1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
  • 3/4 cup tomato chutney
  • 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
  • 2/3 cup diced plum tomato
  • 3/4 cup (3 ounces) shredded extra-sharp white cheddar cheese
  • 1/3 cup chopped green onions

Directions

  • Preheat oven to 450°.
  • Place crust on a baking sheet. Bake at 450° for 3 minutes. Remove from oven; spread chutney over crust, leaving a 1/2-inch border.
  • Top chutney with chicken. Sprinkle diced tomato, cheese, and green onions evenly over chicken.
  • Bake at 450° for 9 minutes or until cheese melts. Cut pizza into 6 wedges.

 

 

Serves 6.  Nutritional Profile for 1.

Nutritional Information Amount per serving Calories 300 Calories from fat 26 % Fat 8.5 g Sat fat 3.9 g Protein 21.3 g Carbohydrate 35.2 g Fiber 1.2 g Cholesterol 48 mg Iron 1.7 mg Sodium 622 mg Calcium 247 mg

For further questions or to schedule an appointment, contact Jen at jens@NutriFormance.com

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

17 08, 2016

Healthy Fettuccine Alfredo

August 17th, 2016|Recipe|Comments Off on Healthy Fettuccine Alfredo

Prep Time: 10 min

Cook Time: 15 min

Ready In: 25 min

Ingredients

  • 1 tablespoon unsalted butter
  • 1 clove garlic, minced
  • 1 teaspoon grated lemon zest
  • 2 teaspoons all-purpose flour
  • 1 cup low-fat (2%) milk
  • Kosher salt
  • 2 tablespoons Neufchtel or low-fat cream cheese
  • 3/4 cup grated parmesan cheese, plus more for topping
  • 3 tablespoons chopped fresh parsley
  • 12 ounces fresh fettuccine
  • Freshly ground pepper

 

Directions

1. Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk and 3/4 teaspoon salt and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.

2. Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 2 to 3 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.

3. Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

Nutritional Analysis Per Serving- Serves 4

Calories: 490 Fat: 15 g Saturated Fat: 8 g Cholesterol: 48 mg Sodium: 734 mg Carbohydrate: 66 g Fiber: 3 g Protein: 20 g

For further questions or to schedule an appointment, contact Jen at jens@NutriFormance.com

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

 

 

 

 

20 06, 2016

Peanut Butter Banana Protein Smoothie

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

Ingredients:

* 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

jens@NutriFormance.com

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

Ingredients

o 4 potatoes, sliced

o 1 red onion, sliced

o 1 teaspoon salt

o 1 teaspoon ground black pepper

o 4 tablespoons butter

Directions

  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

Cook
15 minutes

Ready In
20 minutes

Ingredients

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

Direction

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

Prep
 Time :10 m

Cook
 Time: 20 m

Ready In: 
2 h 30 m

Ingredients

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

Directions

  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.

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

Chickpea Stuffed Portabella Mushroom

January 17th, 2016|Recipe|Comments Off on Chickpea Stuffed Portabella Mushroom

Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (Can be put on pizza.  Gets crispy.)

Ingredients

1 can Chickpeas/garbanzo beans or 1.5 cups cooked chickpeas
1/2 cup small chopped carrots
1/4 cup finely chopped red onions
3-4 scallions chopped
1/2 – 3/4 tsp. salt (depends on if the chickpeas are already salted or not)
1/2 tsp. garlic powder
1/2 tsp. smoked paprika
1+ tsp. Italian herb blend (Thyme, oregano, rosemary, basil, marjoram)
2 Tablespoons tahini
black pepper to taste
1/4 cup raw cashew halves
1/4 cup bread crumbs or ground oats
2 tsp. extra virgin olive oil (optional)
5-6 Portabellas, stems removed. Remove gills if you like

salt, pepper, thyme to taste
extra virgin olive oil
1 tomato sliced

Method:
Wash and scrub the bellas. Pat dry. Brush olive oil all over and place with tops down on parchment lined baking sheet. Sprinkle a little salt, pepper and thyme on the bellas.

Stuffing:
In a bowl, add chickpeas and mash well. Add all the ingredients till black pepper and mix well. Taste and adjust salt and seasoning. When ready to use the stuffing to stuff the portabellas (or to stuff bell peppers or tomatoes or Squash). Add the cashews, breadcrumbs and oil and mix well. Add a few tsps. broth or water if the mixture feels too crumbly.
Note: If you like the veggies well cooked, then sauté the onions in oil, for 4-5 minutes on low-medium heat. Then add carrots, cashews and mashed chickpeas and a few tablespoons of veggie broth, cover and cook for 5-8 minutes. Take off heat, add the rest of the ingredients and mix well and use.
Stuff the seasoned mushrooms with the stuffing. Top with tomato slices. Bake in preheated 350 degrees F for 30-40 minutes, or until the mushrooms are well done and the stuffing is golden.

Adapted from VeganRicha

 

For further questions or to schedule an appointment, contact Susan at susanc@NutriFormance.com.

 

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

17 01, 2016

Moroccan Farro & Lentil Soup

January 17th, 2016|Recipe|Comments Off on Moroccan Farro & Lentil Soup

Moroccan Farro & Lentil Soup

Ingredients

¼ cup lentils dry (or ½ cup red lentils cooked)

¾ cup water

½ tbsp. coconut oil

1 clove garlic, minced

½ cup yellow inion, diced

½ tsp. fresh ginger, grated

2 cups low-sodium vegetable broth

¼ cup faro, dry

½ cup sweet potato, diced into small cubes

½ cup red bell pepper, diced

½ cup globe tomatoes, diced

½ tsp. cumin

½ tsp. cinnamon

¼ tsp. turmeric

½ tsp. nutmeg

2 cups fresh spinach

¼ cups raisins

 

Method:

  1. In a 1 1/2 –quart pot, add dry lentils and water. Bring to a boil and reduce to medium heat. Cook for 10 minutes or until lentils are tender.
  2. While lentils cook, heat oil, garlic, onion, and ginger in a 3-quart pot over medium-high heat. Cook until onions are translucent, about 10 minutes.
  3. Once lentils are cooked, drain excess water and add to 3-quart pot. Add vegetable broth, faro, sweet potato, red pepper, tomato, cumin, cinnamon, turmeric, nutmeg, spinach, and raisins,.
  4. Cover with lid, bring to a boil and immediately reduce to medium heat. Cook for 30 minutes or until farro is tender.

Recipe adapted from Academy of Nutrition and Dietetics

For further questions or to schedule an appointment, contact Susan at susanc@NutriFormance.com.

 

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

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

Breakfast

 

Overnight Oats

Ingredients:

  • 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

Directions:

  • 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.

Lunch

 

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.

INGREDIENTS

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

 

DIRECTIONS

  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.

 

Dinner

 

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.

Ingredients

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

Directions

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.

DAY 2

 

Breakfast

 

Smoothie

Ingredients:

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)

Directions:

Put all ingredients in blender, and blend until smooth.

Lunch

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.
Ingredients:

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
Directions:

  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!

 

Dinner

 

Kicken Chicken served with homemade ranch dip

Yield: 8-12 servings

Ingredients:

  • 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)

Directions:

  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

Breakfast

 

One & half minute Egg Sandwich

Ingredients:

  • 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

Directions:

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.

Lunch

 

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

Directions:

  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.

 

Dinner

 

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.
Ingredients:

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

Directions:

  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

Breakfast

Grapefruit Steel Cut Oatmeal

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

Ingredients:

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)

Directions:

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!

Lunch

 

Salmon Pinwheels

ingredients

    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

 

Directions

 

  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.

 

Dinner:

 

Greek Hamburgers – Featured on “How to” Video

Beeftakia – Ellie Huff’s “Beeftakia”

 

INGREDIENTS:

 

1 pound ground beef

2 Tbsp parsley chopped

1 chopped onion

½ cup breadcrumbs (sub whole oats)

1 egg

1 ounce ouzo

Salt

Pepper

1 tsp oregano

1 lemon (Greek secret ingredient)

 

DIRECTIONS:

 

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

Breakfast:

Oatmeal Pumpkin Pancakes with maple Greek yogurt topping

Ingredients:

  • 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)

Directions:

  • 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!

 

Lunch

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

Instructions

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.

Dinner

Tex-Mex Tomato and Bean Soup

Makes 6 servings

Ingredients:

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)

 

Preparation:

  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

Breakfast

 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.

Ingredients:

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)
Directions:

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

 

 

Lunch

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

Ingredients:

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

Directions:

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

 

 

 

Dinner

 

Toasted Coconut & Chicken Lettuce Wraps

Ingredients:

  • 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

Directions:

  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

Breakfast

 

Braised Kale Frittata

Prep Time: 12 minutes

Cook Time: 30 minutes

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

Ingredients

  • 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

 

Preparation

  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

 

Lunch:

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.

Ingredients

1 bunch broccoli, florets trimmed

1 bunch cauliflower, florets trimmed

2c shredded carrots

1 medium red onion (optional)

1/2c shelled sunflower seeds (optional)

Dressing

1c Greek yogurt

1T Dijon mustard

1/3c vinegar

1/2c sugar

Directions:

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.)

Dinner:

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

Smoothie

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

 

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 susanc@NutriFormance.com 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

Ingredients

2 cups pitted dates

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

1/2 cup unsweetened cocoa powder

pinch of sea salt

Directions

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 susanc@NutriFormance.com

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

22 10, 2015

Overnight Oats

October 22nd, 2015|Recipe|Comments Off on Overnight Oats

Ingredients:

  • 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

Directions:

  • 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.

22 10, 2015

Banana Berry Oat Bars

October 22nd, 2015|Recipe|Comments Off on Banana Berry Oat Bars

Banana Berry Oat Bars

Ingredients:

For strawberry topping

  • 2 cups (330 grams) finely minced fresh or frozen strawberries
  • 1 T Honey
  • ¼ medium lemon, juiced

For banana oat bars

  • 2 cups (162 grams) uncooked rolled oats, divided (certified gluten-free if necessary)
  • 1 tsp. baking powder
  • 2 tsp. cinnamon
  • 2 medium (262 grams) ripe bananas, mashed (about 1 cup)
  • 2 tsp. vanilla extract
  • 2 T honey, divided

Directions:

  • Preheat oven to 375 degrees F
  • Combine strawberries with 1 T honey and lemon juice (note: if using frozen strawberries, thaw first).
    • Toss with a spoon until well combined
    • Set mixture aside to chill in the refrigerator for at least 20 minutes
  • In a food processor, process 1 cup rolled oats until it reaches a floury consistency and transfer to a large mixing bowl.
  • Add the remaining rolled oats, baking powder, cinnamon, mashed banana, vanilla extract, and remaining 1 T honey
    • Stir with a spoon until well combined
  • Line and 8-inch by 8-inch baking dish with parchment paper
  • Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula
  • Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish
  • Crumble remaining oat mixture on top of the strawberry layer.
  • Bake the bars for 30-35 minutes or until the top is golden brown
    • Remove and cool before cutting into bars
17 10, 2015

Pumpkin Chia Pudding – Taste Test Tuesday

October 17th, 2015|Recipe|Comments Off on Pumpkin Chia Pudding – Taste Test Tuesday

6 T chia seeds

2 cups almond or soy milk

1 tsp vanilla extract

2 T agave or maple syrup

1/2 cup pumpkin

2T cacao nibs (optional)

 

Stir all ingredients in a medium size mixing bowl. Allow the mixture to sit for a minute, then stir again. Continue stirring once every 10 minutes for 30 minutes, then let the mixture sit for a few hours. Serve in glasses and top with 1T cacao nibs for each serving Will keep up to 4 days in the fridge.

17 10, 2015

Zucchini Ranch Chips

October 17th, 2015|Recipe|Comments Off on Zucchini Ranch Chips

Zucchini Ranch Chips

 

3 medium zucchini, thinly sliced (1/4” thick) on a mandoline or with knife

1 T lemon juice

1 T olive oil

1/2 tsp salt salt

1/2 tsp garlic powder

2 tsp dried dill

 

Preheat oven to 450F. Mix all ingredients with clean hands in a large mixing bowl. Place slices on a baking sheet lined with parchment paper or foil and bake for 25 minutes or until lightly browned. Store chips in an airtight container for up to 1 week.