Tuesday, February 20, 2018

Recipe ReDux Post # 67 Protein Packed Banana Chocolate Chip Bread

February Recipe Redux is Bake Some Bread, and the challenge was to bake a bread with a special twist.  I haven't quite got into baking yeast breads yet (that will be a future goal for sure) but our family loves quick breads!  I decided to try making a banana bread with added protein and chocolate chips which came out delicious!  This recipe is easy to make, does not have a lot of extra sugar or fat and is higher in protein which packs a punch. It;s a great breakfast, snack or dessert choice and I hope you will give it a try along with all the other yummy bread recipes from the Recipe ReDux group!

1 cup rolled oats (old fashioned, not quick, use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
3/4 cup oat flour (use a gluten free brand such as Bob's Red Mill if you are on a gluten-free diet)
3/4 teaspoon baking powder
1/4 teaspoon baking soda
6 Tablespoons protein powder *(preferably natural
unflavored, see notes on the one I use below)
3 large sized over ripe bananas, mashed
6 Tablespoons liquid egg white
¼ cup (packed) brown sugar
1/4 cup milk (I used unsweetened vanilla almond milk)
1 tablespoon vanilla extract
1/2 cup mini chocolate chips
cooking spray
aluminum foil


Preheat oven to 350 degrees. Combine the oats, oat flour, baking soda, baking powder and protein powder in a small bowl.  In a large bowl, mix together the mashed banana, brown sugar, egg whites, milk and vanilla. Add the oats/flour mixture to the wet ingredients and mix well. Stir in the chocolate chips. Spoon into a 8x4 loaf pan coated with cooking spray and bake on the bottom rack of the oven for about 30 minutes.  Then cover top loosely with aluminum foil and bake for another 30 minutes until the top lightly browned and a toothpick comes out mostly clean when inserted into the center.

* I have had great success with using Nature’s Best
Isopure Perfect Natural Protein Powder, unflavored- it is gluten-free, lactose free

Makes 12  servings

Serving size 1/12, 1 slice Calories 170 Protein 6 g Carb 28 g Fiber 4 g Sugars 14 g Fat 4 g Saturated fat 1 g Sodium 81 mg



Thursday, February 1, 2018

Nutriton News For the New Year: The Latest New Bites!

Happy New Year everyone! The first month of 2018 flew by and I am back on track to provide you some delicious recipes and interesting nutrition news and info.  Here is the latest edition of Nutrition News Bites:

Check out this new research and commentary comparing nutrition benefits of various non-dairy milks, soy milk seems to top the list, see that HERE

This latest behavioral study on food intake study showed that choosing healthier, less calorically dense foods, even in larger portions seemed to be the most effective strategy rather than being strict on portion control overall.

The super popular Paleo diet was put to the test in a clinical study in Sweden in postmenopausal women, and it showed promising effects in helping maintain weight loss and decrease risk factors for CV disease and type 2 diabetes.  Hopefully more research on this trendy diet in other populations will be put to the test soon!

And...yet another benefit of the mediterranean diet revealed- increasing fertility!

Stay tuned for more nutrition news and recipes coming your way!


Sunday, January 21, 2018

Recipe ReDux Post # 66 Detox Salad

The Recipe ReDux for January  is “Favorite Kitchen Tool!”  To start off 2018 we were encouraged to develop a recipe featuring one of our favorite kitchen gadgets.  I absolutely LOVE my julienne peeler. In fact I got a new one recently. Currently, the main culinary purpose it  serves in my household is to make zucchini noodles, so for this ReDux challenge I wanted to try something new.  

The New Year is a time to begin fresh and for many, to clean up eating habits after indulging over the holidays. I decided to try making a yummy “detox” salad including flavorful beet and carrot shreds  (brought to you by the julienne peeler of course) along with some other nutrient packed ingredients like apples and walnuts.  I tossed all of this in a simple dressing of lemon, olive oil, rice vinegar and honey which brought it tighter perfectly. It’s a great side to brighten up your meal, or you can serve it as a main meal atop your favorite greens with added protein like chicken or fish.  I hope you will try it out along with all the other yummy recipes made with cool kitchen gadgets by the Recipe ReDux team!


½ cup carrots shreds (use 1 medium carrot)
½ cup raw beet shreds ( use ½-1 medium beet)
½ cup chopped apple
¼ cup chopped walnuts
1 teaspoon olive oil
1 tablespoons seasoned rice vinegar
1 tablespoon lemon juice
1 teaspoon honey
salad greens like kale, spinach, field greens (optional for serving)


Peel the carrot and beets, then shred them using the julienne peeler (or a regular peeler or food processor can also be used) . Add them to the chopped apple and walnuts in a small-medium sized bowl. In  a  separate small bowl whisk together the olive oil, vinegar, honey and lemon juice. Pour the dressing into the bowl with the salad ingredients, toss and serve.   .

Makes 2 cups, about 2 servings  Serving Sixe: 1 cup  Calories 184 Protein  4 g Carb  19 g Fiber  3.5 g Sugars 13 g Fat 12 g saturated fat  2 g Sodium  165 mg


Wednesday, December 20, 2017

Recipe ReDux Post # 65 Rosemary Vinaigrette

The Recipe ReDux for December is “Grab a Book and Cook,”  To close out the year we were challenged to find a cookbook recipe on a page # that has any combo of 2017 and put our own creative spin on it. One of the first books I grabbed was Anthony Sepe’s “What’s Cooking Recipes from America’s Greatest Dietitian’s andChefs.”  On page 217,  I came across a Classic Vinaigrette dressing recipe that I thought it would be fun to change up a bit.  I substituted rice vinegar for the red wine and balsamic ones, used garlic salt instead of fresh garlic and tried rosemary instead of chives. The combo came out great and it is a nice subtle dressing that can go with a variety of salads!  I hope you will give my recipe, and the original a try, as well as all the other creations from the Recipe ReDux Group.  Happy holidays!!

The original recipe:

My Version:


3 tablespoons olive oil
6 Tablespoons seasoned rice vinegar
¼ cup low sodium chicken or vegetable broth
¼ teaspoon garlic salt
½ teaspoon dried rosemary


Whisk all of the ingredients in a small bowl and serve.  Refrigerate for up to a few days if not using immediately.

Makes ¾ cup, about 6 servings  

Serving Size: 2 Tablespoons Calories 66 Protein  0 g Carb  6 g Fiber  0 g Sugars 5 g Fat 7 g saturated fat  <1 g="" sodium="" span="" style="mso-spacerun: yes;"> 307 mg



Tuesday, November 21, 2017

Recipe ReDux Post # 64 Festive Sautéed Brussel Sprouts with Tomatoes

November’s Recipe ReDux is “Naturally Colored Treats and Trimmings” and the challenge was to create a sweet or savory dish centered around the colors of the season.  I decided to go with savory and have wanted to create a new Brussels sprout side dish for awhile, so I knew I had the green color right there. When brainstorming about the red I thought I’d try tomatoes since it seemed like an interesting combo and the result was a simple and quick dish that successfully relies a lot on the flavor of these beautifully paired red and green veggies. I hope will try it out this holiday season along with many of the other dishes of naturally festive hues created by the talented Recipe ReDux crew!


10 ounces cups of  raw Brussels sprouts- stems trimmed and halved   
1 tablespoon olive oil
¾ cup halved cherry or grape tomatoes
salt, pepper, garlic salt


Cook the Brussels sprouts until almost done- they can be cooked by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water for about 4 minutes. Drain the cooked Brussels add them to a medium-large pan coated with the olive oil and sauté on medium high heat until starting to brown, about 3-4 minutes Then put in the tomatoes and continue to sauté for another 1-2 minutes until the tomatoes have softened.  Serve with salt /garlic and pepper to taste.

Makes 2 1/2 cups (5 servings)

Serving size: ½ cup Calories 53 Protein 2 g Carb 5 g Fiber 2 g Sugars 1 g Fat 3 g saturated fat 0 g Sodium 11 mg (not including salt/garlic salt)



Wednesday, November 8, 2017

Latest News and Recipes From the Cranberry Institute

Check out the latest cranberry news and  a delicious recipe courtesy of the Cranberry Institute!

A Wonderful Cranberry Recipe!

We’re celebrating #FreshCranFriday with the help of Carlene Thomas, RDN, of Healthfully Ever After – who is creating some unique new dishes with our favorite red berry. Check out her latest recipe Country Cranberry Chili.

Cranberry Health Research Library 
Browse the selections by year to find the most recent publications: http://cranberryinstitute.org/ doclib/doclib_search.cgi

We’re also taking this opportunity to remind you that The Cranberry Institute has an assortment of sharable, cranberry resources that are great year-round.

The newest addition to our library of cranberry information is 4 Seasons, 4 Reasons for Cranberries Year-Round. With tips for each season and delicious recipes for you to try and share, we hope you find it useful in your practice, as well as your kitchen.

And here’s more from The Cranberry Institute’s files: 

All About Cranberries

Resources on Added Sugars

The Latest in Cranberries and Health
Dried Cranberries and Gut Health
Researchers from the University of Wisconsin-Madison discovered that one handful-a-day of sweetened dried cranberries may make a significant change in the gut microbiome. In a recent study in OMICS: A Journal of Integrative Biology, the addition of a typical serving (42 grams; 125 calories) of this tangy fruit resulted in positive changes in the bacterial make-up and proteins present in healthy adults after only two weeks. 

Reference: Bekiares N, Krueger CG, Meudt JJ, Shanmuganayagam D, Reed JD. Effect of Sweetened Dried  Cranberry Consumption on  Urinary Proteome and Fecal  Microbiome in Healthy Human  Subjects.OMICS. 2017 Jun 15. doi: 10.1089/omi.2016.0167. [Epub ahead of print]


Saturday, October 21, 2017

Recipe Redux Post # 63 Blueberry Overnight Oats

The Recipe ReDux for October is “Good Gut Health."  Being that the dreaded cold and flu season is just around the corner we were encouraged develop recipes utilizing ingredients to promote gut health, which fosters overall immunity.  When I was researching key foods that are good for the gut, oats and chia seeds were on the list since they contain prebiotics (mostly fiber) that the gut bacteria feed on and this fermentation produces beneficial by-products for the gut. Of course I had to incorporate yogurt with its naturally contained live culture probiotics too!  Overnight oats are all the rage and I wanted to try my luck at developing my own recipe for them, namely since I could use all of the above ingredients.  As an overnight oats newbie, I lucked out with a nice basic combo or rolled oats, Greek yogurt, chia seeds and milk.  Using a flavored yogurt worked perfectly so I didn’t have to add any additional sweetener and the chia seeds worked great to thicken it up perfectly. Though I chose blueberry yogurt, most any flavor should work (thinking or trying strawberry or pumpkin flavored next- yum!!)  The possibilities with last minute mix ins are endless, and I added banana and bluberries, (which are also gut friendly prebiotic ingredients). The dehydrated blueberries added a nice crunch and nuts would be another great addition as well. This recipe is a powerhouse of healthy carbs, fiber, protein, omega fatty acids, antioxidants and gut friendly ingredients all in one. I hope you will try it along with the other Gut Friendly Recipes from the Recipe ReDux group!


½ cup rolled oats (use gluten free if you are on a GF diet)
one 5 oz container of blueberry Greek yogurt (we used chobani)
1 tablespoon chia seeds
¼ cup milk (we used unsweetened vanilla almond milk)
optional mix ins- banana, blueberries (fresh, dired or dehydrated) nuts, coconut


In a small bowl combine the oats, yogurt, chia seeds and milk. Refrigerate in a 8 z mason jar or airtight container for 4-8 hours, add mix ins (additional mil if desired) and serve.

Makes 1 serving

Serving size: 1 recipe (not including mix ins)  Calories 340 Protein  20 g Carb 51 g Fiber 10 g Sugars 16 g Fat 9 g Saturated fat g Sodium  84 mg


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