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Plank to Plate Wellness Challenge!

Nutrition Synergy has teamed up with our favorite workout at Btone Fitness Middleton to launch the “Plank-to-Plate” Wellness Challenge coming Feb 1!!

Get on track with your health and wellness goals with this one of a kind combination of our favorite full-body workout and simple nutrition guidance from a registered dietitian!! 

Here’s what’s included;

  • 8 Class Package to btone FITNESS Middleton ($144 value)
  • One 1:1 nutrition consultation at Nutrition Synergy ($175 value)
  • Private Facebook group to answer your questions & hold you accountable (priceless)
  • Weekly recipe 
  • Weekly nutrition topic with videos & challenge 

Total Cost to You: $ 199 (>$319 value)

Don’t miss out… SIGN UP HERE TODAY!

 

 

Fresh, Frozen or Canned… Oh my!

Happy Fall Everyone!  

As much as I love the summertime, fall in New England is something special! The leaves are changing, the weather is nice, and it happens to be my favorite season for cooking! There are plenty of veggies in season for roasting, plus the hearty fall flavors are a hit!

A question I get often is, what type of veggies and fruits should I buy?  Are we limited to only buying fresh produce if we want the healthiest choice for our families, or do canned or frozen veggies offer some nutritional value?  Here’s the skinny on fresh, canned, and frozen veggies so you can add more produce to your life without being concerned about nutrition.

Fresh Produce:  The best choice when available!

          Tip: Buy local produce in season for best price, flavor, and nutrition!

Pro’s Con’s
Local produce will travel short distances May travel far distances out of season
No preservatives needed May not be accessible outside of growing season
Helps to support your local farmers Can be more expensive than frozen / canned
Taste great when in season Short shelf life
Provides optimum nutrient profile  

 

Frozen Produce:  The next best choice for freshness, cost and off-season accessibility!

          Tip: Frozen fruits / veggies are great in smoothies! 

          Keep frozen produce around for days you can’t get to the store. 

Pro’s Con’s
Blanched and frozen at peak ripeness May not “thaw” well
Fairly affordable More expensive than canned produce
Accessible year round Limited availability of organic choices
Healthy with no added sauces May contain sauce with added sugar / salt / fat / other additives. 
Provides nutrient profile similar to fresh produce Not as shelf stable as canned produce
Can be frozen for 8-10 months  

 

Canned Produce : The most affordable choice that can be a great supplement in your diet.

          Tip: Look for low sodium / unsalted varieties when buying canned produce. 

Pro’s Con’s
Most affordable version of produce Lowest nutrient profile
Most accessible version of produce May lack in flavor
Shelf stable for long storage Often contains added sodium and/or sauces
Convenient Limited availability of organic choices

 

With the right combination of fresh, frozen, and canned vegetables you can eat plenty of nutritious produce year round that won’t break the bank! If you’re looking for what produce is in season right now, refer to http://www.nutrition-synergy.com/2019/06/21/summer-produce-is-here/ for a chart of seasonal fruits/veggies. 

Stay cozy everyone! 

Milk Mania!

Milks and “non-dairy milks” are flooding the shelves of the grocery store, but are these alternatives really healthy?  The selection of milks is great for food allergies, lactose intolerance, vegans, or other dietary needs, but can be a bit overwhelming if you’re just trying to make the healthiest choice.  To help guide you to find the best milk for your refrigerator, I reviewed several different “milks” for taste, nutrition, cost, froth, and ranked them overall.  Here’s a link to my Milk Mania Summary so you can see how they all size up!


Tips for the milk-conscious consumer:

  • Watch out for added sugars!
    • If choosing a milk alternative, look for unflavored, and/or unsweetened varieties to lower your sugar intake if this is something you are concerned with.
  • Find your serving size
    • “Milks” will provide nutrition facts based on an 8 ounce (1 cup) serving.
    • Coffee creamers provide nutrition facts based on 1-2 Tbsp servings. For the heavy handed, 16 Tbsp = 1 cup so watch out if you’re choosing a creamer.
  • Prioritize your dietary needs
    • There is no “good” or “bad”, everyone has different needs. Refer to the Milk Mania Summary to help decide what is best for your eating pattern.
    • I tend to lean towards lower carb options with less processing. A few highlights for special dietary needs;
      • Athletes: Look for moderate protein and carb (Cow’s Milk, Soy Milk, Oat Milk).
      • Weight management: Look for lower sugar, lower calorie (Almond Milk, Coconut Milk, Cashew Milk, Fairlife).
      • Blood sugar control: Look for lower carb, lower sugar (Fairlife, Cashew Milk, Almond Milk).
  • Sustainability, hormones, pesticides
    • Organic milk or milk from grass-fed cows contain more healthy fats (Omega 3’s) that are good for heart health.
    • Organic nut-milks use ingredients from farmers who follow strict USDA certified organic requirements (sustainable farm practices, limited pesticide use etc).
  • Texture and shelf stability
    • Ultra-filtered milk and organic milks may have a later expiration date than standard cow’s milk.
    • Many nut-milks and oat milk need a binder to avoid separation. Be cautious if you are intolerant to these ingredients.
  • Nutrition is important!
    • Cow’s milk naturally contains calcium, vitamin D. Choose a substitute that is fortified with calcium, vitamin D and protein if you rely on this as a source of nutrition.
  • Froth-ability
    • For those using a milk frother at home; Soymilk, Cow’s milk & Oatmilk perform best in a frother.  Some cashew milk or almond milks will froth, but many don’t stand up to the heat!
  • Not all milks are equal
    • Read labels to find a milk that fits your needs. Here are my favorite brands;
      • Cow’s Milk: Stonyfield Organic 1% lowfat milk or Hood Simply Smart
      • Higher Protein Milk: Fairlife 2% Milk
      • Almond Milk: Califa Farms Unsweetened Plain
      • Soy Milk: Silk Organic Unsweetened
      • Cashew Milk: Forager Organic Plain or Elmhurst Unsweetened Plain
      • Oatmilk: Oatly Original
      • Coconut Beverage: So Delicious Unsweetened
      • Didn’t make the cut: Rice Milk, Hemp Milk, Flax Milk, Pea (protein) Milk

Thanks for diving into milks, non-milks, and milk alternatives with me!  I’d love to hear from you if you have comments or questions about what milk fits into your lifestyle.  

Summer Produce is Here!

If you live in New England, you have been waiting a LONG time for the warm weather and sun to shine.  It’s finally time to get outside, get grilling, and enjoy all fresh, local fruits and vegetables that are in season! 

I am growing some of my favorite fruits and vegetables in the garden, but they aren’t quite ready yet.  The good news is, there are tons of local farmers markets, wherever you live, that can provide seasonal produce at a great price! To check out farmers markets near you, use this great Massachusetts Farm Locator;

https://massnrc.org/farmlocator/map.aspx?Type=Farmers%20Markets

Now that we have access to so much produce year round, why shop seasonally?  There are quite a few benefits to choosing vegetables and fruits that are in their prime growing season;

  1. They are cheaper!  It costs more money to transport produce overseas, then it does to transport down the street to your local market. 
  2. They taste better! Foods picked in their peak and eaten sooner after picking look and taste fresher.  I don’t know about you but I don’t even touch tomatoes outside of summer season  because the sweetness and crunch of tomatoes from my summer garden is just too good. 
  3. They pack more nutrition! After picking, your produce actually starts to lose nutrients. The longer we wait after picking to eat them, the more nutrients are lost when they make it to your plate. 

So dive in, enjoy all the local farmers markets your area has to offer, or just buy seasonal produce at your local grocery store.  

Avo Chocolate Pudding

Chocolate pudding with a healthy fat spin? Yes please!  Don’t let the ingredients scare you, this avocado, banana, peanut butter, chocolate combo is delicious, creamy, and refreshing! No baking needed, this chilled dessert is easy to make and fun for entertaining!  Using avocado and peanut butter adds a few servings of omega 3 fats turn your every day pudding into a good-for-you treat. Simply blend the ingredients, chill for a couple hours, add your favorite toppings, and enjoy! Best if fresh, but this recipe can last up to 3 days in the refrigerator. 

ingredients:

  • 1 1/2 ripe avocado
  • 1 large ripe banana
  • 1/2 c unsweetened cocoa or cacao powder
  • 1/2 cup natural peanut butter
  • 1/4 cup unsweetened almond milk or alternative of choice
  • 2 Tbsp truvia or 1/4 c honey/maple syrup
  • Berries, unsweetened coconut or nuts for topping  

directions:

  • Add all ingredients to a blender and blend until smooth.
  • Divide into custard dishes, or serving container.
  • Chill overnight.
  • Before serving, drizzle with peanut butter, nuts, coconut or berries.

servings: Makes 6 servings

time: 15 min prep, 6 hours refrigerate

level of difficulty: low

nutrition facts:  Per Serving: Calories 245, Total fat 17 g, Saturated fat 3 g, Sodium 95 mg, Total Carbohydrate 23 g, Dietary fiber 7 g, Sugar 10 g, Protein 8 g. 

 

Bison Meatballs

Another snowy day in the North Shore… I spent some of my snowy afternoon making homemade marinara sauce and these “bison balls”.  Using grass-fed ground bison for your meatballs is a healthy swap that won’t make you sacrifice flavor. Bison is low in saturated fat, high in essential fatty acids, and rich in iron. Per 4 oz serving it contains only 3g saturated fat and has over 3mg of heme iron.  Bison is widely available at most grocery stores and using it for meatballs in red sauce is a great way to ease into a new type of protein. Ingredients:

  • 1 egg, beaten
  • ½ cup parmesan cheese
  • 1 cup finely chopped kale
  • ¼ cup bread crumbs or almond flour
  • 3 cloves garlic minced
  • 1 teaspoon dried oregano
  • ½ teaspoon fennel seeds
  • ½ teaspoon parsley
  • ½ teaspoon dried basil
  • ½ teaspoon red pepper
  • 1 lb. ground bison (grass fed and antibiotic free if available)
  • 2 Tbsp extra virgin olive oil
  • Salt and pepper

Directions:

  1. In a large bowl, combine egg, parmesan, kale, bread crumbs, garlic, oregano, fennel, red pepper, and a dash of salt and pepper.
  2. With clean hands, add ground bison to the large bowl, and mix until well combined.
  3. Roll the mixture firmly into 2-inch meatballs (makes about 12).
  4. Warm oil in a large, heavy pot with a lid over medium-high heat and add meatballs and cook until brown on all sides, turning carefully.
  5. Cook with marinara sauce or enjoy plain!

Servings: Makes about 12 meatballs

Time: 30 minutes

Level of Difficulty: Medium

Quick Tips:

  • Put into homemade marinara sauce and serve over whole grain or chickpea pasta.
  • Gluten free, or looking for more veggies? Try over zucchini noodles, spaghetti squash, lentil pasta.
  • Try putting directly into a crockpot with marinara sauce and cook for 4-6 hours.
  • Freeze meatballs in an airtight container or freezer bag and save for later use!
  • No bison? Use ground beef or turkey as an alternative.

Nutrition Facts: Per 3 meatballs. Calories 421, Total Fat 28g, Saturated Fat 8g, Sodium 403mg, Total Carbohydrate 5g, Dietary Fiber 2g, Sugar 1g, Protein 38g.

Bomb Chicken Salad

This recipe features homemade chicken salad with healthy fat (mono and polyunsaturated fat) in place of saturated fat by using avocado and Greek yogurt instead of store-bought mayonnaise. Fresh tarragon in place of salt reduces sodium content, and adds a new flavor to your bland chicken salad.  Finish it off with a hearty crunch from the apples, celery and walnuts! Enjoy this salad plan, spread on whole grain toast, or enjoy over leafy greens and you have some BOMB chicken salad for the week!

Ingredients:

  • 1 ½ lbs. boneless skinless chicken breast
  • 1 tsp olive oil
  • ½ tsp salt and pepper
  • ½ large avocado or 1 small avocado
  • ¼ cup plain low-fat Greek yogurt
  • 3 Tbsp lemon juice
  • ¼ cup fresh Tarragon (or 2 Tbsp dried)
  • 1 shallot finely chopped
  • 1 large granny smith apple sliced (or your favorite variety)
  • 4 celery stalks chopped
  • ½ cup unsalted walnuts chopped

Directions:

  1. Preheat oven to 400⁰ F.
  2. Put chicken on baking sheet, rub with olive oil, sprinkle with salt and pepper
  3. Roast chicken at 400⁰ for 15-20 minutes, check the internal temperature until it is 165⁰.
  4. Meanwhile, mix together avocado, yogurt, tarragon, shallot, lemon juice, salt and pepper with a whisk or using food processor.
  5. When chicken is done, let it cool, then fork or chop into small pieces.
  6. Add chicken, walnuts, apple, and celery to homemade mayonnaise, and stir to combine.
  7. Chill in the refrigerator and enjoy!

Servings: 7 servings, (½ cup per serving).

Time: 30 min

Level of Difficulty: Medium

Quick Tips:

  • Great over mixed greens, whole grain bread or pita.
  • Make a big batch for your week! This recipe is good for 3 days in the fridge in an airtight container. If you skip the apples, or add them before eating, it will last a little longer.
  • No tarragon? This recipe is also nice with rosemary or basil instead.
  • If you don’t have fresh spices, you can always use dried spice, just cut the portion in half.

Nutrition Facts: per ½ cup serving.  Calories 275, Total Fat 11g, Saturated Fat 1g, Sodium 604mg, Total Carbohydrate 8g, Dietary Fiber 3g, Sugar 3g, Protein 38g.

Kale, Chard and Farro Salad

This recipe packs so much nutrition with leafy greens, root vegetables, whole grains, and homemade dressing. Farro is a whole grain that is quick cooking, full of dietary fiber, and has 6g protein per half cup serving. With all these superfoods together, this salad is very high in fiber, loaded with potassium, includes healthy fats, protein, and is also a great source of calcium! We know that leafy greens are some of the most nutrient dense foods around, and by gently massaging this salad, it breaks down the texture, so your greens are more tender and enjoyable.

Ingredients:

  • 6 cups fresh kale rinsed and roughly chopped
  • 2 cups fresh rainbow chard rinsed and roughly chopped
  • 1 cup farro cooked
  • 1 butternut squash rinsed
  • 1 bunch beets rinsed
  • 2 Tbsp olive oil

Basic Balsamic:

  • 1/4 cup Balsamic Vinegar
  • 1/3 cup extra-virgin olive oil
  • 1 tsp garlic
  • 1 Tbsp Dijon mustard
  • Sprinkle of salt and pepper

Directions:

  1. Preheat oven to 375 degrees.
  2. Roughly chop butternut squash and beets into bite sized pieces and put on baking sheet.
  3. Drizzle veggies with olive oil, and roast for about 40 minutes at 375 degrees.
  4. While veggies are cooking, make farro according to package directions.
  5. Make basic balsamic by adding all ingredients in a small mason jar and shake to combine.
  6. In a colander, rinse and drain kale and chard. Roughly chop into bite sized pieces.
  7. In a large bowl, drizzle half the dressing over kale and chard. With clean hands, gently massage dressing into the greens until combined. Keep half the dressing in the fridge for another use.
  8. Once farro and veggies are cooked, let cool, add to greens, mix and enjoy!

Servings: Makes 4 large dinner servings of salad

Time: 55 minutes

Level of Difficulty: Medium

Quick Tips:

  • To use all week, separate ingredients, then add dressing and combine right before enjoying. Salad with dressing keeps for 2 days.
  • Leftover salad dressing can keep for up to a week in the refrigerator.
  • No chard? Just use all kale, or any leafy green that you enjoy.
  • Quick cooking farro can be found at most grocery stores, and packs 6g dietary fiber per serving.
  • To save time, use this recipe when you have leftover roasted veggies or grains, and to make it a complete meal, top with 4-6 oz lean protein.
  • Great with quinoa, wild rice, or just add some extra butternut squash instead of farro.,

Nutrition Facts: Makes 4 servings including dressing. Calories 330, Total Fat 15g, Saturated Fat 2g, Sodium 253mg, Total Carbohydrate 45g, Dietary Fiber 11g, Sugar 13g, Protein 8g. 

Smoothie breakfast

Smoothies are a great way to ease into eating breakfast if you don’t normally, or a quick way to hide some veggies if you’re not that fond of them. If you’re getting a smoothie out, make sure to ask about the ingredients. A smoothie may also be a high sugar drink disguised as a healthy choice. Keys to making a good smoothie are to portion your fruit and be sure to add a source of protein for fullness. This savory smoothie is one of my favorites!

Ingredients:

  • 2 cups of organic baby spinach
  • ½ cup frozen raspberries
  • ½ cup frozen strawberries
  • 1 tsp unsweetened cocoa powder
  • ¼ ripe avocado
  • 2 Tbsp chia seeds or ground flax seeds
  • 1 serving of protein powder (20g)
  • Handful of ice
  • 1 cup Water or unsweetened milk

Directions:

  1. Add all ingredients to a high-powered blender
  2. Blend and enjoy!

Servings: Makes 1 16-oz

Time: 2 minutes

Level of Difficulty: Easy

Quick Tips:

  • Frozen fruit is perfect in smoothies! It’s cheaper, and the texture makes your smoothie better.
  • If using fresh fruit, add ice to make it cold and frothy.
  • Working with an old blender? Try blending your liquid + veggies first, then add everything else.
  • Make at night, then grab and go on your way out the door.
  • Substitute any veggie, fruit, protein powder of choice to experiment with flavors.
  • Ask your dietitian for a protein powder that is safe, and a good choice for you! I am currently using Vital Proteins Collagen Peptides Powder.

Nutrition Facts: Makes 1 16 oz smoothie. Calories 320, Total Fat 12g, Saturated Fat 1g, Sodium 200mg, Total Carbohydrate 32g, Dietary Fiber 16g, Sugar 10g, Protein 27g.

 

Cauli rice

Organic Paleo Cauliflower Rice with Herbs and Spices

Cauliflower is a type of “cruciferous vegetable”, a group of veggies known for their health benefits. The texture is like rice, with less carbohydrate, and more dietary fiber than white rice! Added garlic boosts the flavor and disease fighting ability in this dish as garlic contains strong antioxidants that protect against cellular damage. Both cauliflower and garlic may both be associated with a lower risk for cancer and may reduce blood pressure. Try these functional foods today as a great side to your main dish.

Ingredients:

1 large head cauliflower

2 Tbsp olive oil

1 medium onion diced

4 cloves garlic minced

2 Tbsp fresh parsley chopped

Juice of ½ lemon

Pepper to taste

Directions:

  1. Trim cauliflower head into 1-inch florets, and blend in food processor in batches until the texture resembles rice or couscous.
  2. Heat olive oil in large skillet over medium high heat.
  3. Add onions and garlic, stir to coat and cook until golden brown.
  4. Add cauliflower, stirring frequently for 3-5 minutes.
  5. Spoon cauliflower into serving dish, add parsley, lemon juice, and season lightly with pepper.

Quick Tips:

  • No food processor or short on time? You can find cauliflower already “riced” at the grocery store in the prepared produce section.
  • Trying to meal prep in advance? Cauliflower rice freezes well for future meals!

Nutrition Information:  1 serving = ¾ cup (4 servings per recipe). Calories: 110, Total Fat: 4g, Saturated Fat: 1g, Carbohydrates: 10g, Fiber: 3g, Protein: 3g, Sodium: 65mg.