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


Sunday, October 8, 2017

Trader Joes Treasure Post # 3: Everything But the Bagel Sesame Seasoning

Thought I'd share another Trader Joes product that is popular in our household. It is called "Everything But the Bagel Sesame Seasoning Blend" and its REALLY tasty!!  We love to sprinkle it on cooked vegetables, salad, toast... and I even used it in my previously posted "Everything" Baked Broccoli and Tofu recipe.  1/4 teaspoon is just 5 calories, and 80 mg of sodium. It brings the taste of everything bagels to liven up other foods!!


Thursday, September 21, 2017

Recipe ReDux Post # 62 “Everything” Baked Broccoli and Tofu

September’s Recipe ReDux is “Sheet Pan Meals” where our challenge was to create an entrée that is cooked all together on one sheet for a simple meal with less clean up!  This was a fun one for me because aside from pizza, or maybe lasagna, I had never really cooked an all in one meal in the oven!  My daughter loves tofu and broccoli and I happened to have those on hand, not to mention the new Trader Joes “Everything But the Bagel” seasoning in my cupboard which I had been waiting to try!! After pressing the tofu, I combined cubes of it and broccoli with a simple sauce and the seasoning , baked it in the oven and it came out delicious! If you do not have the Trader Joes seasoning you can also substitute plain sesame seeds as well. I hope you will try it along with the other Sheet Pan creations from the RecipeReDux group!


¼ cup low sodium soy sauce (use gluten free brand if on gluten-free diet)
2 tablespoons seasoned rice vinegar
2 tablespoons canola oil
1 teaspoon garlic powder
1 tablespoon Traders Joes “Everything But the Bagel” seasoning or sesame seeds
16 ounces extra firm tofu, cut into ½ inch cubes
8 cups raw broccoli florets
parchment paper or cooking spray


Preheat oven to 400 degrees. In a small bowl, whisk together the soy sauce, vinegar, oil, garlic power and seasoning/sesame seeds.  Add the tofu to a large bowl, pour in half of the soy sauce mixture and toss to coat.  Spread the tofu on one side of a large baking sheet topped with parchment paper or coated with cooking spray.  Add the broccoli to the bowl, pour in the second half of the sauce and mix to coat.  Spread the broccoli on the other half of baking sheet.  Bake for 15 minutes, turn over and then bake for another 5-10 minutes until lightly browned.  Sprinkle with additional sesame seeds for serving if desired

Makes 6 heaping cups 6 servings

Serving size: 1 heaping cup  Calories 190 Protein  14 g Carb 9 g Fiber 2 g Sugars 3 g Fat 9 g Saturated fat g Sodium  655 mg


Sunday, September 17, 2017

In the News: The Latest and the Greatest From the Cranberry Institute

Check out the latest news and recipe sent to me from the Cranberry Institute!
Cranberries and Health
Deep Data Dive: Cranberry Products and UTIs
Even with evidence to support the health benefits of a food, assessing the culmination of data allows practitioners to confidently make recommendations to their clients and patients. This is true for the medicinal use of cranberry products to protect against urinary tract infections (UTIs). Led by Ângelo Luís, a team of scientists took on the task of taking a deep dive into clinical studies involving cranberry products and UTI. The systematic review and meta-analysis of data revealed that through the years, studies have confirmed that there is significant support of the use of cranberry products in reducing the incidence of urinary tract infections. Their work also found that for those with some risk for UTIs, the effects of cranberry products were more pronounced. The outcome of their analyses provided support for their conclusion statements: [the results] could be used by physicians to recommend the ingestion of cranberries to decrease the incidence of UTIs, particularly in patients with recurrent UTIs.

With just a few exclusive months of fresh cranberry season, the weeks between late September and early December are some of our favorites! There are just so many fresh cranberry recipes, and so little time!

Below, we’ve shared some of our favorite ways to use the first fresh cranberries of the season. Over the next few weeks, we’re excited to see how you enjoy the #FirstCranberriesOfTheSeason!

4 Reasons, 4 Seasons 
We LOVE fresh cranberry season – but that doesn’t mean we don’t enjoy cranberries all year! Our newest resource, 4 Seasons, 4 Reasons for Cranberries Year-Round, can help your readers discover a healthy reason – and recipe – to enjoy cranberries (and their health benefits) during every season of the year.

And don’t let these Insta-worthy recipes go unnoticed – keep an eye out for news in just a few weeks with the annual Cranberry Friendsgiving Photo Contest (hint: there will be $4,000 in prizes!).

Follow us! 
In case you missed it: The Cranberry Institute is tweeting! Please tweet with us, tagging @CranInstitute and using #CranberryBogBlogger to share your blogs, recipes and cran-thoughts!

Cranberry Health Research Library 
Browse the selections by year to find the most recent publications:

Cranberry Institute
P.O. Box 497
Carver, MA 02330


Saturday, September 2, 2017

New Segment: Nutrition News Bites!

I've decided to start a new segment called "Nutrition News Bites" to provide some interesting updates going on in the world and nutrition all in one post.  Here is the first edition, enjoy!

Check out this great review on color additives that discusses labeling considerations, labeling and safety!

There was a huge study published about the benefits of plant based eating, recently. This large dietary study which included 18 countries revealed some great results, including that even moderate intake of legumes, fruits and veggies can help lower risk of CVD and death.

Did you know that consuming caffeine can change your tastebuds? This study showed that it may temporarily adjust perception of sweetness of food and drink!

That's all for now, keep an eye out for more updates soon!


Monday, August 21, 2017

Recipe ReDux Post # 61: Bacon N’ Egg Breakfast Fried Rice

Recipe ReDux for August is “Rise and Shine with a Savory Breakfast” and as the title implies we were challenged to create a savory, “dinner inspired” breakfast with our own healthy spin. This was a true challenge for me because I tend to like something neutral or sweet for breakfast and it forced me to think outside the box, which was great!  I happened to have some instant brown rice in the freezer, along with some turkey bacon and eggs, so I decided to try my luck at a breakfast style fired rice. I combined those simple three ingredients along with a little butter and green onion and it came out surprisingly delicious.  A few other bonuses are: its easy to make, reheats well for leftovers (so go ahead and double or triple the batch!), not to mention it has a good amount of protein, includes a whole grain and is low in fat.  So I’d say it’s a winner and I hope you will try it along the other savory breakfast creations brought to you by the talented RecipeReDux bloggers!


1.5 cups cooked brown rice
(I used Trader Joes instant microwavable)
1/3 cup diced green onion   
1/2 cup chopped turkey bacon  (fully cooked variety, I used  Trader Joes, nitrate free peppered variety)
1 teaspoon margarine or butter, divided in half
1 egg
salt and pepper to taste
shredded cheese for garnish


Begin cooking the rice according to package directions. While the rice is cooking, add ½ teaspoon butter/margarine, the turkey bacon and the green onion to a large skillet, wok or flat saucepan and sauté on medium to high heat for 3-5 minutes stirring constantly (until slightly browned.) Set aside. Whisk the egg in a small bowl, and add it to the pan coated with another 1/2 teaspoon butter/margarine and scramble for 2-3 minutes. Add in the rice, bacon and onions and  cook for about 3-4 minutes until rice is lightly browned and the mixture is warmed through.

Makes 2 cups, 4 servings

Serving size:  ½ cup Calories  130 Protein 6  g Carb 18 g Fiber 2 g Sugars 1  g Fat  4 g Saturated fat  1 g Sodium  160 mg  


Thursday, July 20, 2017

Recipe ReDux Post # 60 Slow Cooker Taco Soup

July's Recipe ReDux challenge is "beat the heat" with recipes from your slow cooker and I was happy to participate as it has been awhile since I have used mine! Mexican themed dishes are always a favorite in our household so I decided to try my luck with a taco soup-ish recipe.  I simply browned  some turkey in a pan, added it + canned beans/tomatoes/corn and taco seasoning...and that was it.  7-8 hours later you have a hearty flavorful soup reminiscent of chili in a way.  It's great served with tortilla chips and topped with low fat cheese and avocado.  I hope you will try it out and also check out the other yummy recipes from the recipe redux crew!


1.5 pounds extra lean ground turkey
1 tablespoon olive oil
two 28 ounce cans of crushed tomatoes
one 14 ounce can of black beans, rinsed well
one 14 ounce can of pinto beans, rinsed well
one 14 ounce can of kidney beans, rinsed well
one 14 ounce can of corn, rinsed well
2 tablespoon taco seasoning


Coat a large skillet with the olive oil, put in the turkey and lightly brown it for about 7-10 minutes until mostly cooked through.  Add browned turkey, the beans, corn  and taco seasoning to the slow cooker and cook on low heat for 7-8 hours.

Makes 12 cups, 12 servings

Serving size: 1 cup  Calories  235 Protein 22 g Carb 36 g Fiber  g Sugars 9 g Fat 1 g Saturated fat less than 0.5 g Sodium 674 mg



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