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Nutrition Synergy

Plank to Plate

Homemade Kimchi

March 1, 2020

Kimchi is Korean fermented cabbage that tastes great on it’s own, with a protein, or in a salad / sandwich! Pretty easy to make on your own, and can be made mild or spicy depending on how much Korean Pepper flakes you use! Fermented foods are a source of live, active microbes that can be a great addition of prebiotics and probiotics to your diet. If you’re interested in cultivating healthy gut bacteria, improving immunity, preventing disease, or improving digestion, fermented foods are a great “real food” to add to your menu this week! 

Ingredients:

  • 1 medium head napa cabbage (2 lbs.)
  • 1/4 c iodine-free / kosher sea salt 
  • Distilled water
  • 1 Tbsp grated garlic (5-6 cloves)
  • 1 tsp grated peeled fresh ginger
  • 1 tsp granulated sugar (optional)
  • 2 Tbsp fish sauce
  • 3 Tbsp Gochugaru (Korean red pepper flakes)
  • 2 Daikon radishes, peeled and cut into matchsticks
  • 4 medium scallions, trimmed and cut into 1-inch pieces

Directions:

  1. Cut cabbage lengthwise and into small pieces
  2. Salt the cabbage with kosher salt and massage into the cabbage until it softens. Cover with distilled water and put a plate / jar on top to weigh it down. Let sit for 1-2 hours.
  3. Rinse and drain the cabbage under cold water 3x, and let drain in colander for 15-20 min. 
  4. Make the spice paste by combining garlic, ginger, sugar, fish sauce, and desired Gochugaru (1 Tbsp for mild, up to 5 Tbsp for spicy). 
  5. Add the scallions, radish, cabbage to the paste and mix thoroughly with your hands. Use gloves to protect your hands if desired. 
  6. Pack the kimchi into 1-2 mason jars. Press down until the liquid rises above the vegetables.
  7. Let ferment for 1-5 days, checking daily and pushing down with a spoon. Once it’s fermented to your liking, refrigerate and eat right away, or wait 1-2 weeks for optimal flavor.  

Notes: Be sure to use distilled water and iodine free salt as chlorinated water and iodine can inhibit fermentation! Your kimchi can be refrigerated for several months, just use a clean utensil when portioning out of the jar. 

Filed Under: Plank to Plate, Recipes

Macadamia Crusted Salmon

February 23, 2020

Macadamia Crusted Salmon

This dish is a staple in my house! This topping is crunchy, crispy, and savory without using traditional bread crumbs so it’s gluten free, and low carbohydrate!  Excellent on white fish, swordfish, and salmon, this topping can be made in bulk and stored for future use if your family loves it as much as mine.  Living in New England we have access to some of the freshest and healthiest fish at local fish markets.  Salmon is loaded with healthy Omega 3 fats, EPA and DHA that we don’t get from other foods aside from fatty fish. These fats are targeted as a superfood for reducing inflammation, preserving cognition, preventing heart disease, increasing good cholesterol, and are essential in pregnancy.  Try this dressed up salmon today to get all of these health benefits in just 15 quick minutes!

Ingredients:

  • 1 lb. fresh Atlantic wild caught salmon
  • 2 Tbsp EVOO
  • ½ cup roasted macadamia nuts
  • 2 Tbsp. unsweetened, shredded coconut
  • 1 tsp ground ginger
  • 1 tsp garlic powder
  • 1 tsp cinnamon
  • 1 tsp brown sugar
  • 1/2 teaspoon S + P

Directions:

  • Preheat oven to 375 degrees.
  • Rinse fish, and pat dry
  • In blender or food processor, combine nuts, coconut, ginger, garlic, brown sugar, and S + P and blend until combined.
  • Place fish on a baking sheet, and top with nutty topping
  • Drizzle with olive oil, and bake at 376 for 15-20 minutes (depending on thickness) until 145 degrees minimum internal temperature.
  • Top over salad, or alongside roasted veggies and enjoy!

Nutrition Facts: makes about 4 (4 oz) servings. Calories 282, Total Fat 25g, Saturated Fat 5g, MUFAs + PUFAS 20 g, Sodium 290mg, Total Carb 6g, Fiber 3g, Sugar 2g, Protein 20g.  

 

Filed Under: Plank to Plate, Recipes

Kale + Apple Salad

February 9, 2020

Looking to boost your nutrition? Dark leafy greens are a great superfood to add to your plate today! They are loaded with fiber, vitamin C, Vitamin K, and phytonutrients, that protect against disease. Green leafy veggies are a source of carotenoids, indoles, saponins, and chlorophyll – all powerful antioxidants that fight against certain cancers, preserve heart health, eye health and are great from immunity! This recipe calls for dinosaur kale, a dark colored variety that is less bitter and nutrient rich. To make it a complete meal, try this salad topped with salmon / chicken, or add chickpeas or tofu for some more plant power!



Ingredients:

  • 1 bunch dinosaur kale or other kale
  • 3 roasted red peppers
  • 1/4 c toasted pine nuts
  • 1 honey crisp apple
  • 1/4 c fresh grated parmesan or pecorino 
  • olive oil to taste
  • juice of 1 fresh squeezed lemon

Directions:

  1. rinse and drain kale, and pull off stalk, breaking into small pieces.
  2. drizzle a bit of olive oil over kale, and gently massage to soften
  3. add toasted pine nuts, and roasted red pepper
  4. slice apple into thin strips and add to salad bowl
  5. top with parmesan cheese, fresh squeezed lime, mix, and enjoy!

Nutrition Facts: Yields 4 (1 cup) servings. calories: 229, total fat 15g, saturated fat 2g, sodium 225mg, total carbohydrate 17g, dietary fiber 5g, sugar 7g, protein 6g. 

 

Filed Under: Plank to Plate, Recipes

Buff Cauliflower Bites!

February 2, 2020

Happy Superbowl Sunday! For those trying to reset their healthy eating after the holidays, there are options for healthy and great tasting appetizers (no, I’m not talking about just eating the raw veggies off the delicious fried buffalo chicken platter).  If you’re looking for a healthy, low carb, flavorful and fun appetizer, try these buffalo cauliflower bites.  These are so delicious without sacrificing nutrition, and easy to whip up for your guests! 

Ingredients:

  • 6 cups fresh cauliflower (2 heads)
  • 2 teaspoons garlic powder
  • 1 Tablespoon butter or ghee, melted
  • 3/4 cup Franks RedHot hot sauce
  • Salt + Pepper

Recipe:

  1. Preheat oven to 450 degrees. Spray baking sheet with nonstick spray or olive oil.
  2. Chop cauliflower into bite-sized florets. 
  3. Mix garlic powder, s + p, butter, hot sauce in small bowl. 
  4. Add cauliflower into large bag or bowl. Pour sauce over bowl and shake or mix until coated.
  5. Spread cauliflower on to baking sheet and bake at 450 for 20 minutes.
  6. Serve with ranch, bleu cheese, and with some celery and carrots if desired! 

Nutrition Facts: Serving Size (1 cup cauliflower). Calories 40, Total fat 0g, Saturated fat 0g, Sodium 950mg, Total Carb 7g, Fiber 3g, Sugar 2g, Protein 2g. 

Filed Under: Plank to Plate, Recipes

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