Nutrition Synergy

Recipes

Nutty Granola

All this social distancing has given me some time to actually enjoy the process of cooking again! This granola is delicious and surprisingly easy to make – a great choice to pair with greek yogurt and more natural than any packaged product you will find at the store! A great option for your pregame or post-workout meal and it keeps well in a jar for several days or can be frozen. This recipe was passed along from a running friend, with just a few modifications to add extra fiber and some of my favorite seeds! The chia seeds, hemp seeds, and almonds add some healthy fat, a little protein, and minerals like magnesium & calcium to balance your nutrition.

Ingredients:
1/4 cup honey
1/4 cup olive oil
2 teaspoons vanilla
2 cups old fashioned oats
2 cups sliced or chopped almonds
1/2 cup shredded unsweetened coconut
1/2 cup chia seeds
1/2 cup hemp seeds (if desired, can also use flaxseed)
1/4 cup light brown sugar
1/2 teaspoon salt
1 teaspoon cinnamon

Directions:
1. Preheat oven to 300 degrees F
2. Spread parchment paper on large baking sheet
3. Combine oil and honey in sauce pan over low heat and stir until combined, whisk in vanilla and remove from heat.
4. In a large bowl, combine oats, almonds, coconut, chia, hemp, brown sugar, salt and cinnamon.
5. Pour the oil/honey mixture over the dry ingredients and stir with wooden spoon until coated.
6. Spread granola out on an even layer on the cookie sheet and bake for 40 minutes at 300 degrees F. Stir gently every 10-15 minutes.

Power Pancakes!

Do you have a banana problem in your house? We continue to buy bananas but I find we end up wasting them every week! In this time where we are all trying to minimize grocery store trips, food waste, and be flexible but still healthy with our food choices, this recipe will be a perfect way to repurpose those almost rotten bananas! While not “low carb”, this breakfast is great for anyone still getting plenty of exercise and a wonderful, simple alternative to processed pancake mix.

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Ingredients:
1 medium over-ripe banana
2 large eggs
1 tbsp cinnamon
1 tsp nutmeg
2 Tbsp chia seeds (optional)

Directions:
1) Take your overripe banana and mash it up with a fork or spoon.
2) Crack two large eggs and combine with banana.
3) Add cinnamon, nutmeg, chia seeds and whisk / fork to combine.
4) Heat skillet over medium high heat with non-stick spray, butter, or ghee.
5) Pour half mixture into pan like pancakes, cook for 2-3 min per side and flip.
6) Once cooked through, put onto plate, cook the other half of mixture and top with peanut butter &/or berries to enjoy!

Homemade Kimchi

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. 

Macadamia Crusted Salmon

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.  

 

Kale + Apple Salad

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. 

 

Buff Cauliflower Bites!

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. 

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.