Tuesday, August 28, 2012

Cherry Pecan Sweet Potato Salad

News Flash- sweet potatoes taste good cold!  So what to do with them? Try this recipe!! In a sense, this is like a cool summer version of a popular Thanksgiving side dish.
2 cups cooked, cooled, cubed sweet potato
1 cup pitted, chopped cherries
¼ cup chopped pecans
2 tablespoons pure maple syrup
1 tablespoon olive oil
Combine all of the ingredients in a medium bowl. Chill of not serving immediately.
Makes 3 cups, 6 servings
Serving size:  Calories about ½ cup 150  Protein 2 g Carb  23 g Fiber 3 g Sugars 12 g Fat 6 g Saturated fat  < 1 g Sodium 25  mg


Tuesday, August 21, 2012

Carrot Cake Pancakes- Recipe ReDux Post # 4

This month's Recipe ReDux Challenge was to recreate a healthier version of a memorable summer vacation meal- FUN! A few years ago, soon before my daughter’s first birthday, we took a summer trip to St. Louis to introduce her to my husband’s family and friends.  One of the meals we enjoyed there was a Saturday morning breakfast at a First Watch.  This is a chain of cute little breakfast and lunch spots and I think they are best known for their AM fare.  My husband ordered some Carrot Cake Pancakes which were delicious and I could not stop taking bites off his plate!  (Luckily he was very kind about that!!)  I have enjoyed creating pancake recipes  over the past few years and have really wanted to do a carrot cake version that was healthy- not loaded with sugar or fat and which truly highlights the taste of fresh carrots.  Well- I think (hope!) I have done that with this one.  I looked up the nutrition facts for the pancakes at First Watch and I can attest that mine have way less fat and calories, but they do taste good too!  Plus my daughter, who just turned three this week, gobbles them up :) P.S. Don't forget to check out the other recipes from the talented Recipe ReDux group down below too!
1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill  or you can make your own to by grinding gluten free oats in food processor)
1 teaspoon baking powder
1 tablespoon + 1 teaspoon brown sugar
¼ teaspoon cinnamon
1/8 teaspoon nutmeg
¼ cup egg whites
1 cup nonfat milk (I used unsweetened almond milk)
1/2 teaspoon vanilla extract
6 tablespoons grated carrot
2 tablespoons raisins
1 tablespoon coconut
In a small bowl combine the baking powder, flour, brown sugar, coconut, nutmeg and cinnamon together.  To a larger bowl add the egg whites, vanilla and milk and whisk together. Then slowly whisk in the flour mixture until a smooth, thin batter is formed. Stir in the carrots and raisins and mix well. Allow to thicken for about 10-15 minutes for best results. (This batter is even better when stored overnight.) Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side.  Repeat with ¼ cup mixture 5 more times for a total of 6 small-medium pancakes.
Makes 6 pancakes, 6 servings
Serving size: 1 pancake Calories 100 Protein 2g Carb 15 g Fiber 2 g Sugars  6 g Fat 2 g Saturated fat  0.5 g Sodium 55 mg


Tuesday, August 14, 2012

Mediterranean Quinoa Salad

I enjoyed quinoa so much in my Black Bean and Quinoa Salad recipe that I decided to try it in a Mediterranean inspired version too!


1 cup cooked quinoa
1 cup cooked lentils (I used Westbrae canned, already cooked)
1 cup peeled and chopped cucumber
2 tablespoons chopped kalamata or black olives
1-2 tablespoons chopped fresh basil
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 tablespoon lemon juice
¼ teaspoon garlic powder
2 tablespoons reduced fat feta cheese
Salt and pepper to taste


Cook quinoa and lentils according to package directions and let cool. Meanwhile add the olive oil, lemon juice, vinegar, garlic powder and chopped basil to a small bowl and whisk together.  In a medium bowl, toss together the cooked/drained quinoa, lentils , olives and cucumber. Stir in the olive oil dressing and feta cheese and serve at room temperature or cold. Chill if not serving immediately. 

Makes 3.cups, 6 servings

Serving size: 1/2 cup Calories 110 Protein 5 g Carb 14 g Fiber 4 g Sugars 1 g Fat 4 g Saturated fat   0.5 g Sodium 130 mg  


Tuesday, August 7, 2012

Shout-Out Post Number Four: Tips From My Fellow RDs About Making The Most Of Your Farmer's Market Visit!

This week, August 5-11th,is National Farmer’s Market Week so I thought it would be fitting to write a post highlighting farmer’s markets including some great tips and information from a few fellow RDs in the Food and Culinary Professionals Dietetic Practice Group I belong to, a group Dietitian Shout-Out post per se :) Farmer’s Markets are on the rise, according to the USDA Agricultural Marketing Service Website “direct marketing of farm products through farmers markets continues to be an important sales outlet for agricultural producers nationwide. As of mid-2011, there were 7,175 farmers markets operating throughout the U.S. This is a 17 percent increase from 2010.” Luckily there is increased interest in obtaining foods locally, directly from the farm and I think the USDA website states the purpose of a farmer’s market best: “Farmers markets allow consumers to have access to locally grown, farm fresh produce, enables farmers the opportunity to develop a personal relationship with their customers, and cultivate consumer loyalty with the farmers who grows the produce.”

I wholeheartedly admit that I NEED to visit my local farmer’s market more often, and this is one of my goals this year. I picked up a couple of nice suggestions and some key information about making the most of a farmers market visit from a few of my RD colleagues too! Karen K. Ehrens, RD, LRD of Ehrens Consulting makes an important point- “I think one of the greatest things folks can get from a market is meeting the producers and the folks at the market. Shopping a farmers market is so much more than just a transaction of dollars. It is an opportunity to know from where your food comes and the people who are growing it. You can learn so much about the seed, the care, the time and the challenges of growing food. If your growers are still at market, you are lucky. The drought affecting 65% of the United States is also taking a toll on small produce growers. If you go, thank your grower!” Carrie Peacock MS, RD, LD, a Culinary Dietitian suggests “ask the farmer when the food was picked or harvested and if they have any favorite recipes.” Toby Amidor, MS RD CDN, of Toby Amidor Nutrition, has some AWESOME tips for navigating the farmer’s market, click HERE to check out the post on her blog including how to pick the best produce and some great food safety info too! And for additional important information on food safety at the farmers' market, HERE is a wonderful recent post on the Food Network’s Healthy Eats Blog by Dana Angelo White, MS RD ATC, Nutrition Consultant Certified Athletic Trainer. Need some inspiration for what to do with all the great produce you pick up? Go the veggies section of my blog for some easy recipes! Many of my dessert recipes feature some great fruits as well!!


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