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About LS

I am a registered dietitian turned MD who believes in a realistic approach to a healthy lifestyle. Visit my "about" page to learn more - http://nutritionhealthlife.wordpress.com/about/.

Beet Pancakes

Recipe from: yummy kitchen

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INGREDIENTS

  •  1/2 medium beet, shredded with food processor
  •  2/3 cup milk
  •  1 large egg
  •  1 tablespoon melted butter or coconut oil
  •  1/3 cup plain Greek yogurt
  •  1 teaspoon vanilla extract
  •  2/3 cup all purpose
  •  1/3 cup quick oats
  •  1 teaspoon baking powder
  •  1 tablespoon white sugar
  •  pinch of salt

INSTRUCTIONS

  1. Preheat a griddle to medium-low heat. Coat lightly with cooking spray or butter.
  2. In a blender, puree beet with milk until no lumps remain. Add egg, oil, yogurt, and vanilla and blend just to combine.
  3. Add flour, oats, baking powder, sugar, and salt on top. Pulse a few times or stir in with a spatula taking care not to over blend. Some lumps are good.
  4. Spoon or pipe using a squeeze bottle onto griddle. When bubbles pop on the surface, flip and continue to cook until cooked through. Serve with butter, syrup, and berries. I like to eat my pancakes slathered with almond butter.
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Posted by on July 30, 2019 in Bread, Breakfast, left overs, Vegetarian

 

Pumpkin Spice Latte

Fall is in full force, which means it is officially pumpkin spice season! Here’s a simple recipe to make yourself at home.

Pumpkin Spice Latte (large batch)

Ingredients

  • 1 can pumpkin
  • 12 cups strong coffee (see directions)
  • 1 cup milk
  • 1/4 sugar
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp vanilla

Directions

  1. Brew coffee – 1 cup of grounds for 12 cup water
  2. Add all of the ingredients to a large bowl or crockpot. Using a hand blender, blend the pumpkin into the liquid to make a thicker, frothy consistency
  3. Serve warm immediately
  4. If you decide to store this for later, be sure to shake it well before serving as the spices and pumpkin will settle
 
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Posted by on October 26, 2018 in Uncategorized

 

Zucchini bread

I was searching my blog for a zucchini bread recipe and realized that in the last 10 years I’ve never once posted one! How is this possible?! I’ve been making zucchini bread for years and it’s such a staple for late summer produce. It turns out that every time I make a batch I just search for a new recipe. Well the buck stops here. I found a zucchini bread recipe that is tasty and easy. And relatively healthy.

Spiced Raisin Zucchini Bread

Modified from: butter with a side of bread

Makes 2 loaves

Ingredients:

  • 3 cups of flour – I used 1 cup whole wheat, 1 cup buckwheat and 1 cup all purpose
  • 1 tsp nutmeg
  • 3 teaspoons ground cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 1 cup sugar
  • 1/2 cup canola oil
  • 1/2 cup plain yogurt
  • 3 eggs
  • 3 tsp vanilla extract
  • 2+ cups grated zucchini
  • 1 cup chopped walnuts
  • 1 cup raisins

Directions

  1. Preheat oven to 350f and prepare two bread pans
  2. Mix flours, salt, baking powder, soda, nutmeg and cinnamon together in a small bowl. Set aside.
  3. Beat eggs, oil, yogurt, vanilla, and sugar together in a large bowl until smooth.
  4. Add dry ingredients to the wet mixture and stir until combined.
  5. Add zucchini, nuts and raisins to the mixture until well combined. Pour batter into prepared pans.
  6. Bake for 45 minutes, or until tester inserted in the center comes out clean.
  7. Cool in pan for 20 minutes. Remove bread from pan, and completely cool. Enjoy!
 
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Posted by on April 27, 2018 in Nutrition

 

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Homemade bread 

We’ve been making homemade bread for years. Typically we would make it in the breadmaker, but since moving to Colorado we’ve noticed the  bread doesn’t turn out nearly as well since were baking at altitude. Jason searched for a number of bread recipes and after about half a dozen trials I think he’s come up with a winner.

Mile High Homemade Bread 

Makes 2 standard loaves


Ingredients:

  • 1 package of yeast (2 1/4 tsp)
  • 2 1/4 cup warm water (110-115F)
  • 3 tbsp sugar
  • 1 tsp salt
  • 2 tbsp canola oil
  • 3 cups whole wheat flour
  • 3 1/4 cups bread flour 

Directions

  1. Activate the yeast by adding it and the sugar to the warm water. Stir and let sit 5 minutes. 
  2. Add the oil, salt and activated yeast to your stand mixer bowl with a dough blade. Add the flour and mix/knead  for 5 minutes. If you don’t have a stand mixer you can do this the old fashioned way in a bowl with your hands 🙂
  3. Remove from bowl and place in a lightly oiled oil. Cover and place in a draft free location for 1 hr
  4. Punch down and split in half. Place each half in a lightly oiled bread pan. 
  5. Let rise 30-40 min until doubled in size. 
  6. Preheat oven to 375F. Bake for 30-35 minutes. 
 
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Posted by on January 7, 2017 in Uncategorized

 

Fresh Asian Salad

Finally a short day! I have been on service for the past 8 weeks. That’s 560 hours of work in 8 weeks – basically what most people work in 16 weeks. Needless to say I wasn’t complaining when I got done at 3pm today. So, I figured I’d celebrate by hanging out with my little man Eli and make some fresh, delicious food. This salad was inspired by a recent post over at NaturallyElla.com.  Enjoy!

Fresh Asian Salad

(Inspired by Naturally Ella’s Carrot Spring Rolls)

 
Ingredients

  • 1 small head of purple cabbage, shredded
  • 6 medium carrots, shredded
  • 1 small bunch of scallions, chopped
  • 4 ounces rice noodles
  • 3 tablespoons rice vinegar
  • 2 tablespoons Tamari Soy Sauce
  • 3 tsp sesame oil
  • 1/2 tsp garlic powder
  • 3 tsp sugar
  • 3 tsp olive oil
  • 1/4 cup crushed cashews
  • 1/8 cup sesame seeds

Directions

  1. Shred the cabbage and carrots (I used a food processor and it took a whole 5 minutes). Add chopped scallions.
  2. Bring a medium pot of water to a boil. Turn heat off and add 4 oz rice noodles. Cover and let stand for 5 minutes. Once finished, drain water and rinse with cold water. 
  3. In a small bowl, add vinegar, oils, Tamari, garlic powder, and sugar. Whisk well. Pour over the vegetables and stir well. 
  4. Add rice noodles, cashews, and sesame seeds to the vegetable mixture. Stir well. 
  5. Refrigerate for at least 3 hours. Serve cooled. Enjoy!
 
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Posted by on March 7, 2016 in Uncategorized

 

Healthy Halloween Treats

It’s pretty hard to escape sugary treats for Halloween, but here are a few healthy and cute treats to try at home to balance your trick-or-treat indulgences:

Frankenstein Avocado Toast

How silly and fun are these Frankenstein Avocado Toasts!

Banana Ghost Pops

Banana Ghost Pops Recipe | Healthy Ideas for Kids

Deviled Eggs

64 Non-Candy Halloween Snack Ideas

Spooky Strawberries

Strawberry Ghosts @candiquik

Banana Monster Pops

Monster Banana Pops are the new Halloween treat.

Banana Ghosts and Clementine Pumpkins

Halloween Idea - Ghosts and Pumpkins  http://onelittleproject.com/banana-ghosts-and-clementine-pumpkins/:

Cheese Broomsticks

Witch's Broomstick Snacks ~ easy and fun:

Clementine Jack-O-Lanterns

jack o lantern clementines

 
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Posted by on October 11, 2015 in Life, Nutrition

 

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Creamy Fall Pasta with Squash, Onions, Kale, and Goat Cheese!

2015-09-22 17.19.17I know I’ve been MIA – per my usual routine of being really excited about blogging, followed by an overwhelming about of work to do, and ending with complete neglect. Well, I’m back. At least for this one post. I am on a lighter rotation right now and was able to make a more involved, delicious dinner last night that I’d felt I needed to share with the work. Eli agreed, this dinner was hands-down delicious! He was picky all day and wouldn’t eat anything but bananas (or nanas as he calls them now). I placed a bowl of this goodness in front of his screaming face and viola! he was silent. It was glorious.  The end result was one super happy (and messy) kid. I am looking forward to when he figures out how to effectively use his silverware; until then I’ll deal with the mess since that means he’s actually eating.

Roasted Butternut Squash, Onion, and Kale over Pasta with Spiced Goat Cheese White Sauce

2015-09-22 17.14.22

Ingredients

  • 1 large butternut squash
  • 1/2 white onion
  • 1 large bunch of curly kale
  • 2 cups cooked pasta
  • 2 cups 1% or skim milk
  • 1/2 cup all-purpose flour
  • 1/4 tsp salt
  • 1/4 tsp all spice
  • 1/3 tsp cinnamon
  • 1/4 tsp pepper
  • 4 ounces goat cheese

Directions

  1. Preheat oven to 350F
  2. Peel butternut squash cut in 1/2 lengthwise. Remove the seeds. Cube squash and place in a sprayed cooking dish.
  3. Dice the onion and kale. Add to the cooking dish.
  4. Roast for 45 minutes, or until squash is fork-tender. Stir part-way through to prevent burning.
  5. Create a slurry (white sauce) by adding 2 tbsp to 1 cup of milk. Whisk well to completely dissolve. Add the remaining flour and milk, whisking while adding. Pour into a sprayed frying pan (not heated yet!). Place the pan over medium heat and stir continuously with a rubber spatula to prevent sticking. Add spices while stirring. Continue to stir until the mixture just starts to bubble. Add the goat cheese and continue to stir until melted and fully incorporated.
  6. Add pasta and roasted vegetable mixture to a pan. Pour white sauce over and stir completely. Enjoy!

2015-09-22 17.19.10

 
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Posted by on September 24, 2015 in Nutrition

 

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