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Category Archives: Nutrition

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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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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Grown-Up Mac and Cheese

gourmet mac and cheeseAs a kid, J and I both loved macaroni and cheese. How were we to know that it wasn’t made with real cheese? Thankfully, we’ve come to see how much more amazing this childhood favorite can be. I’ve made a number of takes off macaroni and cheese before, but this is probably my favorite. We don’t plan to feed Eli the box mac and cheese, so we’re hoping something like this will be his favorite go-to childhood meal. Give it a try – I promise you won’t be disappointed.

Grown-up Mac and Cheese

Ingredients

  • 1 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 1/4 tsp salt
  • 1 clove garlic, minced
  • 1  medium red onion, diced
  • 1/4 cup all-purpose flour
  • 2 cups 1% or skim milk
  • 5 ounces (1/2 package) of frozen spinach thawed or 1 bag of fresh spinach cooked down
  • 8 ounces gruyere cheese
  • 1.5 cups elbow macaroni (preferably whole grain)
  • 1 pound cooked chicken, diced

gourmet  (2)Directions

  1. Prepare pasta as directed on package; set aside to cool.
  2. Heat olive oil in a skillet. Add onion, salt, and garlic. Cook down until soft. Add vinegar and cook for 1 more minute. Set aside.
  3. Prepare the white sauce (slurry version)
    1. Pour 1/2 cup milk into a measuring cup. While whisking, slowly add flour, making sure none sticks to the bottom. Once fully incorporated, add remaining milk and whisk well.
    2. Spray a skillet with cooking spray and pour milk mixture into the room-temperature pan.
    3. Heat pan over medium-low heat, stirring continuously to prevent sticking.  Continue to heat until the mixture begins to bubble. Once slightly bubbling, allow to bubble while stirring for 3 minutes (this is the thickening stage) and then lower heat to low.
  4. Add cheese to the white sauce and stir until fully melted. Add onion, chicken, spinach, and pasta; mix well until well incorporated.
 
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Posted by on May 3, 2015 in Nutrition

 

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Chocolate Avocado Pudding

Chocolate Avocado Pudding

It seems like one of the latest food makeovers is chocolate avocado pudding. I keep seeing it everyone I go online when I’m searching for recipes. Avocados have TONS of health benefits and they just happened to be on sale at Aldi’s this week for $0.68 each – basically a steal. I went early Sunday morning before the crowds, so I had a nice selection of ripe and unripe to choose from. I wasn’t sure how the pudding would turn out, but if it was tasty, we’d have a nice stockpile of avocados to choose from 🙂

I couldn’t find a recipe that was quite what I wanted, but made my own after looking at a few. The results – a.m.a.z.i.n.g. It doesn’t taste a thing like avocado (if you can say avocado really has a taste). Just like straight-up whole milk, dark chocolate pudding. It was so rich and creamy! Since there isn’t added sugar, I didn’t feel bad letting Eli lick the bowl with me. He was begging for more when we finished up.

2015-03-30 12.52.57

Chocolate Avocado Pudding

2015-03-30 12.57.16Ingredients

  • 2 ripe avocados
  • 1/2 cup cocoa powder
  • 1/2 cup dates or dried fruit puree (I used sunsweet lighter bake)
  • 1 tsp vanilla
  • 1/2 cup milk
  • 1/4 cup – 1/2 cup water (based on your desired consistency)
  • Slivered almonds, crushed peanuts, or fresh berries for toppings

Directions

  1. Peel avocados and remove pits. Place in food processor.
  2. Add remaining ingredients to food processor, except water. Process until smooth (about 2 minutes)
  3. Add water to thin to desired consistency. Remember it will thicken a bit when chilled.
  4. Pour into a large glass bowl for storage or individual serving bowls. Chill for at least an hour.
 
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Posted by on March 31, 2015 in Nutrition

 

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Infant Iron Muffins

Eli enjoying his iron muffins with grapefruit (citrus increases iron absorption!)

Eli enjoying his iron muffins with grapefruit (citrus increases iron absorption!)

As I’ve mentioned before, I started Eli on a hybrid of BLW. I have a little issue with messes, so baby cereal wasn’t really on my radar for a BLW item. While he was getting some red meat and spinach, his iron intake was pretty minimal. I am breastfeeding, so by 6 months he really needed an iron supplement. I did introduce some spoon-fed iron-fortified cereal, but there were so many other real foods I wanted to give him, that I decided to get him an iron supplement. Well, until he tried the supplement – and proceeded to vomit it everywhere (and stain his cute PJs). So, back to the iron cereal, right? Wrong. Turns out I can’t make it thick enough for him anymore – if it’s thin, he gets mad he can’t chew it and just plays with it in his mouth, spitting out most of it. And he’s started to grab the spoon to feed himself. Which works great when something solid is on the spoon, but not so great when it’s a runny mess. But then it hit me – make infant cereal muffins. I did a little search and there are a few people out there who have done it already, but none of them put iron supplement in theirs. I asked an RD friend who confirmed I could cook with the supplement, so I was set. The end result – nothing you’d buy in the store, but perfect for Eli. It was bland (which is what you want for infants) and had a strange greenish-brown color, but it didn’t taste much like iron and he loves them. I put them in mini muffin tins, so he is able to handle the whole muffin all by himself. Each one has about 75% of his daily iron needs, so I’m satisfied with not having to force feed him any other iron supplements. I kept 5 out for the week and froze the rest, with the plan of just taking them out when I need them.

 iron muffins (4)Baby Iron Muffins
Makes about 30 mini muffins

Ingredients

  • 1 cup baby cereal (I used happy bellies multigrain)
  • 3/4 cup old-fashioned rolled oats
  • 1 15oz-can pumpkin puree (not pumpkin pie filling)
  • 2 eggs
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 cup applesauce
  • 1/2 cup butter or coconut oil
  • 15ml liquid iron supplement

Directions

  1. iron muffins (3)Preheat oven to 375F. Spray a mini muffin tin with cooking spray
  2. Mix cereal oats, baking soda, and cinnamon together in a medium bowl.
  3. Cream butter and eggs in a large bowl. Mix in pumpkin, applesauce  and iron supplement together. Fold in dry ingredients.
  4. Spoon batter into each muffin cup. Bake for 20-25 minutes, or until a toothpick comes out clean and the edges are pulling away.

Notes
– I noticed that these took awhile for the center to be completely done. Be sure the tooth pick comes out clean! If you used instant oats instead of old fashioned you might have better luck – let me know if you try this!

– Technically babies aren’t supposed to have eggs until 1 year – use at your own risk.

 
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Posted by on March 29, 2015 in Nutrition

 

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Veggie Burgers

While I’m not a vegetarian, I really enjoy vegetarian foods. Veggie burgers are one of my favorites because they often highlight delicious vegetarian flavors and are so versatile. In addition to eating them as a burger you can put them on top of salads or crumble them in egg scrambles. Store-bought veggie burgers often are full of salt and additives, so I prefer to make my own. They can be a little time consuming, so I prefer to make a bunch of them and freeze them for use later. I had a.m.a.z.i.n.g. walnut veggie burger at Jac’s in Madison and decided it was time I tried a few few new recipes. These burgers turned out great. J and Eli love them too!

These burgers can be prepped and frozen to be cooked fully from frozen when you are ready. Another option that saves a lot of time later is to prepare them fully, let them cool, and them freeze them individually. The latter option allows you to just warm them up in the microwave, on a GF grill, or in a skillet when you are in the mood. It saves a lot of time and is less messy since they are fully cooked already.

The key to freezing these is to line a baking sheet with wax paper and place the burgers on the paper individually. Be sure they are not touching. Put this in the freezer for about 2 hours, or until the burgers are hard. At this point you can remove them from the paper and place them in a freezer bag. It is critical that you do it this way so the burgers are individually frozen. If you don’t the burgers will freeze stuck together. This isn’t a huge deal if you plan to thaw them all at once, but it makes it impossible to remove individual burgers from the freezer. It is also a problem if they aren’t pre-cooked, because they will need to be thawed and then they will just a be a big pile of mush. This approach of freezing individually has been a live saver and can be used for anything you are freezing. We use it all the time in the summer when berries are in season!

 

veggie burgers-blackbeanSpicy Sweet Potato and Black Bean Burgers
Recipe from Ambitious Kitchen

 

 

veggie burgers-chickpea walnutChickpea-Walnut Burger
Recipe Adapted from Big Mike Eats

veggie burgers3veggie burgers2

 

 

 

 

 
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Posted by on March 24, 2015 in Nutrition

 

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Banana Oatmeal Cookies

banana choc chip cookies (4)These cookies are a.m.a.z.i.n.g.

banana choc chip cookiesThey are basically an oatmeal banana bread baked into cookie form. The original recipe is from Two Peas and Their Pod, who also just welcomed a new little man into their life. I made the first batch last night, following the original recipe except for adding 1 cup of chopped walnuts as well. They turned out delicious and I have eaten more than I’ll ever admit (I’m telling myself that Eli needs them for healthy breast milk).

However, once they cooled off and sat in the storage container they got super soft. The texture reminded me of banana bread, not a cookie. I decided to make a few changes to the recipe. First I wanted to make them healthier – so healthy they could pass as a breakfast cookie. Second, I wanted to see if I could improve the texture for storage purposes. The original recipe’s texture is still great, just not something that should be kept in the pantry for more than a day or two to since mold could start growing pretty quickly (yes, they are that moist).

The modified recipe was a success! The cookies are a little darker and the center was much more crumbly, but not too dry. The taste is great. The whole wheat flour adds some nuttiness and the coconut oil adds just a hint of coconut. I think it is safe to say that these will please anyone looking for a tasty treat while also being healthy enough to eat at breakfast.

 

banana coconut choc chip cookies2Banana Bread Breakfast Cookies
adapted from two peas and their pod

Ingredients

  • 1 1/4 cup whole wheat flour
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 3 tbsp coconut oil (room temp)
  • 1/4 cup brown sugar
  • 1/4 cup granulated sugar
  • 1 large egg
  • 1 tsp vanilla
  • 1 large ripe banana (or 1 1/2 small bananas), mashed
  • 2 cups old fashion rolled oats
  • 1/2 cup chocolate chips or raisins
  • 1/2 cup chopped walnuts or pecans

Directions

  1. Preheat oven to 350F. Line two baking sheets with parchment paper (not necessary, but helpful)
  2. In a small bowl, combined flour, salt, and baking soda. Mix well and sent aside.
  3. In a large bowl, cream the coconut oil and sugars by beating well on high. Add vanilla and egg and mix well. Lastly, add mashed banana and beat well.
  4. Add flour mixture to the banana mixture and mix well with a wooden spoon or spatula until just combined. Stir in oats and mix well. Add remaining ingredients and stir until well-distributed.
  5. Spray two large spoons with cooking spray and use them to scoop out 1.5 tbsp size drops of dough. Place about 1-2″ apart on the prepared baking sheets.
  6. Bake at 350F for 12-15 minutes, or until edges are lightly browned.
  7. Let cookies cool for 2-3 minutes and then transfer to a cooling rack to cool completely before storing. Store in an air-tight container or freeze for later.
 
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Posted by on August 26, 2014 in Nutrition

 

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Butternut Squash Pasta Bake

butternut squash pasta bake3

Oh, butternut squash – how I love you. As a kid I never was served butternut squash. While I became more adventurous the older I got, something about squash didn’t appeal to me (probably the texture – I hate mushy food). After hearing my dietetic friends rave about butternut squash this and butternut squash that, I figured I had to break down and give it a chance. How had I been missing out on this heavenly food for so long?!? I was in love instantly. Then I added sage to it and I was in heaven. Ever since I have been making squash dishes a regular occurrence in our house. Since I don’t like mushy foods, I usually use the squash as a sauce or a component of the meal, but don’t often eat it plain. Since I’ve fallen in love with squash, our garden is always full of winter squash and sage plants.

This dish is a simple way to throw together a delicious casserole. Using squash as the sauce cuts out the sodium and sugar often added to other pasta sauces. You don’t need to bake it in the oven unless you choose to put the cheese on to (and who doesn’t love cheese, right?).

butternut squash pasta bake2

Butternut Squash Pasta Bake

Ingredients

  • 1 cup dried whole grain pasta (8 ounces), prepare
  • 1 medium red onion, diced
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 4 cups cooked butternut squash*, cubed
  • Milk (amount needed will vary)
  • 1/8 cup dried sage or 1/4 cup fresh sage, diced
  • 1 package frozen spinach (10 ounces), thawed
  • 1/4 cup pepitas or other seeds
  • 4 ounces part-skim mozzarella cheese, shredded
  • salt and pepper to taste

Directions

  1. Preheat oven to 350F. Spray a 9×13 pan with cooking spray and set aside.
  2. Saute the onion in olive oil. Add the vinegar and mix well. Continue to cook down to desired consistency. Set aside.
  3. In a food processor, place all of the squash. Pulse/process until desired consistency. Add milk to think the mixture if needed.
  4. Add the sage and pulse to mix well. Add salt and pepper to taste.
  5. Add the spinach and pulse until combined. Add the onions and pulse until combined.
  6. Pour the sauce mixture over the pasta and mix well. Transfer to a the prepared dish.
  7. Top the dish with seeds and then shredded cheese.
  8. Bake at 350F for 25 minutes, or until the cheese is melted.

*Tip – preparing winter squash can be a pain. To save time, I dedicate 1 weekend day in the fall to prepare cups of squash. After they are cooked, I portion them into quart freezer bags, so they are ready to go when I need them. I usually portion 1/2 of the squash cubed and 1/2 of the squash already pureed or mashed up.

 
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Posted by on March 15, 2014 in Nutrition

 

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Sunday Food Prep

sunday food prep

Sundays are busy days at our house. J  cleans (could I be any luckier?!) while I cook up a storm in the kitchen. During rotations I just don’t have time to cook during the week. And if I do have time, I really don’t want to slave away in the kitchen after a 10-12 hour day. Here is an example of what we eat for the week:

Back Left – Salads

  • Fresh lettuce washed and chopped, ready to eat
  • Celery sticks, washed and trimmed
  • Cucumbers and Tomatoes, washed and diced, ready for salads

Front Left – snacks

Center – Breakfast and Lunch

  • Roasted mixed vegetables with wheat pasta and balsamic vinegar. Roasted veggies are so easy – just throw them in a large pan, toss with olive oil and spices, and roast at 425F for 30 minutes stirring every 10 minutes or so to prevent burning.
  • Egg Bakes – the easiest way to get a vegetable serving in before 7am

Back Right – Dinner

  • Crock pot chili, half for this week and for the freezer for a week when I don’t want to cook 😉

Front Right – Dessert

  • Black bean brownies, because pregnant women love chocolate and desserts…and since I’m a dietitian I will feel less guilty if I know they are full of nutritious black beans.

 

 

 
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Posted by on March 9, 2014 in Life, Nutrition

 

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