Cold Smoothie Ideas Perfect for Warmer Weather

As a sports nutritionist, ultra marathoner, busy working mom, and health nut… I love smoothies, especially in warmer weather. They’re quick, easy, and cold! Making them yourself is usually the best way to go because you control the ingredients to keep them good-for-you.

Last week I was on WBAL in Baltimore sharing some of my favorite warm weather smoothie recipes. You can watch the whole video here, visit WBAL’s website for the full recipes, or check out some of the highlights below:

“Red Recharger” Recovery Smoothie

For all those athletes out there, whether you run, swim, bike (or do all three… I know, I’m a triathlete too!) You will love this smoothie. Any exercise you do over 60 minutes is considered “endurance” and needs proper recovery nutrition.

Why, you ask?! Endurance exercise creates inflammation and depletes your body of carbohydrates. You also create “damage” (tiny tears) to your muscle (it’s how you make them bigger and stronger!) Recovery nutrition is important in order to replace those lost carbs and fluids, along with protein for repairing muscle.

I recommend using tart cherry juice and dried tart cherries as part of the Red Recovery Routine. (side note: I did it for New York City marathon and recovered within 2 days!)

Research has shown that anthocyanins, the antioxidant compounds in cherries, reduce pain and inflammation comparable to some well-known pain medications.

This smoothie is made with tart cherry juice, frozen tart cherries (both found year round), strawberries, yogurt, a little nutmeg, OJ concentrate and honey for a little natural sweetness. To try the Red Recovery Routine or for more recipes you can check out www.choosecherries.com.

Soy Banana Nut Smoothie

This makes a great fast meal or pre-fuel for a workout. It’s made with Silk soymilk, banana, peanut butter and honey. I love Soymilk because it is a good source of wholesome, complete soy protein. Eating whole soy foods like soymilk and edamame are associated with lower risk of heart disease, breast and prostate cancer. Silk soymilk is especially great because it’s “GMO free” and has no cholesterol.

I love using peanuts and peanut butter in smoothies! I consider peanuts a “superfood”. They have 30 vitamins and minerals and 7 grams of protein per serving — more protein than any other nut, for “lasting energy”. They’re also affordable and convenient.

To finish up this smoothie, I use banana and honey for “quick energy” carbs, potassium, and some natural sweetness.

Here’s the recipe I created especially for the segment:

Ingredients:

• 2 cups Silk soymilk
• 1 sliced banana, fresh or frozen overripe
• 3 Tablespoons peanut butter
• 2 Tablespoons honey
• ½ cup ice

Directions:
Combine all ingredients in a blender and whip until smooth. Serve in a cold glass.

You can get more recipes in addition to the smoothies at nationalpeanutboard.org and silk.com.

Mango Lassi

This is a great option for a quick snack on a warm afternoon or if you wanted, you could add some ‘spirits’ to this and make it a frozen cocktail.

I made it with Silk PureAlmond unsweetened almond milk which has only 30 calories per serving — less than half the calories of skim milk. I like using almond milk here because you get a good flavor too. For a snack or cocktail, lower calories makes sense to me because a snack is meant to bridge two meals…and most people who drink frozen cocktails are looking for ways to keep the calories lower.

This beverage is made complete with diced fresh mango, fresh lemon juice, honey, ice and beautiful mint garnish. Get the mango lassi recipe at http://silk.com/recipes/mango-lassi.

“Green” Fruit and Veggie Smoothie

It might sound weird, but you can use green vegetables like spinach, celery, and even kale and it can taste good! When you pair it with fruit like green apple or green grapes, it provide sweetness and I promise it does not taste like you are drinking veggies.

In this smoothie I used avocado (also a fruit – and green!) to add a creamy texture, and for the liquid I used coconut water. I like coconut water because its hydrating and it provide potassium, an important electrolyte for muscle contractions.

Get all these recipes on the WBAL website

To get the recipes for all these delicious smoothies in one place, just visit WBAL’s website.

Share your favorite smoothie recipes!

Leave a comment below telling me your favorite smoothie recipes and/or ingredients. I’m always looking for new flavor combos!

Disclaimer: I was compensated for my time to do this segment by Silk, National Peanut Board, and Cherry Marketing Institute, but was not compensated to write this post.

Impress Your Guests and Enjoy the Party with Easy Entertaining Ideas

Anyone who knows me knows that I love to entertain. I want to put out a spread that’s memorable and delicious. For me, the food I serve is like a gift to my guests. I want to impress them, but I don’t want to work my butt off while everyone else is having fun at the party. Ya with me?

I was on Let’s Talk Live this week sharing some of my tips to help you look like you spent all day in the kitchen (without actually doing it!). Read on for some highlights from my segment or check out the full video below:

Idea #1: Easy, Creative Cheese Pairings to Make Your Gathering Fun

Instead of the typical “wine and cheese” pairings, why not try something a little unexpected – KIND and cheese pairing. KIND bars make a great flavor accompaniment to a variety of cheeses, and they’re made with wholesome ingredients you can see and pronounce like nuts, dried fruits, and spices. Plus they’re a great source of protein and fiber, and they taste delicious.

KIND and Cheese Flavor Pairing Fun

Experiment with flavor pairings like:

• KIND Plus Blueberry Pecan paired with fresh goat cheese
• Dark Chocolate Cherry Cashew with  hard cheese like Parmesan
• Apple Cinnamon and Pecan with a nutty, sharp cheddar

Idea #2: Save Time With Make-Ahead Dishes You Can Re-purpose Different Ways

Instead of making a dozen different dips for your next party, just make one realllllly good one, and then offer up a bunch of different choices to scoop it up with.

This yummy mango salsa recipe is a great choice because it’s delicious and nutritious. You can make it 1-2 days ahead of the party and the last-minute serving prep takes no time at all!

One cup of mangoes has only 100 calories and gives you 100% of your vitamin C for the day, plus fiber and vitamin A!

I serve this salsa a million ways — here are just a few:

• with pita or tortilla chips for dipping
• topped on warm crostini with a bit of goat cheese (toast french bread slices in a 450 oven for 8 minutes)
• on top of red pepper “boats” (cut big chunks of the peppers and top with the salsa)

If there’s salsa leftover use it to top tacos or salads later in the week. For even more mango recipes AND to learn how to cut a mango properly, you can visit www.mango.org. Watch me show Melanie Hastings, Let’s Talk Live’s co-host how to to cut a mango.

Idea #3: Surprise Them With Something “Special”

Everyone expects beef and chicken at parties. Next time you’re entertaining, impress your guests with a surprising flavor that’s easy and delicious — like lamb! You can cook it just like beef and chicken. Sub lamb in your tried and true recipes. I’ve even made lamb pizza!

Lamb is versatile, lean, and nutrient-rich. On average, 3 oz. of lamb provides protein, B12, and other key vitamins and minerals — all for only 175 calories!

For your next gathering, try these easy-to-prepare, impressive lamb and vegetable kebabs or lamb satay. Serve either alongside a cucumber yogurt or peanut sauce and your guests will gobble them right up. For more recipe ideas and inspiration you can check out www.leanonlamb.com.

What Are Some of Your Favorite Tips and Tricks for Easy Entertaining?

Leave me a comment below and share your favorite tips and tricks for being the hostess/host with the most. I’m always looking for new ideas!

Disclaimer: I was compensated to do the tv segment, but was not compensated to write this blog.

Join #EggChat Tuesday, April 23rd 7pm ET – New Protein Research, Recipes, Prizes

tomato avocado egg salad

I couldn’t be more excited to be working with @IncredibleEggs  and the Egg Nutrition Center to host a Twitter chat next week sharing the latest egg protein research, recipes, and more! Mark your calendars for Tuesday, April 23^rd at 7pm ET, 4 Pacific Time and get in on the conversation by following #EggChat. Read on and see my video below for more details. I hope to see you there!

The “Who/What/Where”

Date: Tuesday, April 23rd

Time: 7-8 p.m. ET / 4-5 p.m. Pacific

Where: #EggChat and your favorite “chat” platform (e.g. TweetChat.com)

Prizes: We’re giving away prizes, including gift cards and a chance to win a grand prize gift card at the end of the chat.

RSVP: It’s not required, but we’d love if you share your twitter handle and/or blog below so we can get to know you and follow you before the chat.

Who to follow: @ScritchfieldRD (me) and @IncredibleEggs

Who should attend: Everyone is welcome! We hope to have a lot of health experts on the chat, including dietitians, doctors, nurses, nurse practitioners, physicians assistants, trainers, and chiropractors. As the front line contact to our clients and patients, it’s essential that we are up-to-date on the latest research. We also hope to see parents, runners, athletes, and other health-conscious consumers on the chat.

Why eggs are one of my go-to healthy foods?

Not only do they taste amazing, but they’re nutritious too. One large egg has 6 grams of highly digestible high quality protein – and about 40% of it is found in the yolk, so don’t toss those yolks! They’re also packed with important nutrients like selenium, choline, vitamin D and phosphorus. Plus, if you’re active like me, eggs make a great workout recovery snack because they have 9 essential amino acids that our bodies need to get from food and help repair our muscles after a workout.

Get cookin’ in the meantime!

For loads of amazing egg recipes check out the Incredible Eggs website. They’ve got tons of ideas for everything from traditional breakfast dishes, to delicious appetizer and main dishes that are perfect any time of day.

Join the conversation on April 23rd!

I hope you’ll mark your calendar and join us on Tuesday, April 23^rd at 7pm ET (4pm Pacific). You won’t want to miss all the new research that will be shared, along with some egg-cellent prizes like Amazon Gift Cards. Live participants will get useful information about egg nutrition, recipes, and resources. Save the date now, and I hope to see you there!

Disclosure: I will be compensated for my time to host the #EggChat

Win a copy of “Clean Eating For Busy Families” by Michelle Dudash, RD

Revive Family Mealtime With Easy, Healthy Recipes

Between work, school, extracurriculars, and trying to fit in a workout, it’s no wonder we’re all crunched for time these days. If you’ve felt like family mealtime is getting put on the back burner lately, then now it the time to revive it and reconnect with your family! Michelle Dudash’s book, Clean Eating for Busy Families is a great tool to help you make the revival a little easier. A few lucky readers will be able to win a free copy.

Enter to Win a Free Copy of Michelle’s Book

Simply leave a comment below and tell me how cooking at home with more whole-food recipes will improve your life, and I’ll draw a few winners on May 1st.

I know you will love this book as much as I do. Michelle is a chef, food and nutrition expert, RD and mom! She knows her stuff and is sharing it all in this awesome book!

For more recipe ideas, motivation and other giveaways don’t forget to sign up for my monthly newsletter, follow me on Twitter and Pinterest, and ”Like” me on Facebook.

More Than Just Delicious Recipes

In addition to all the easy, family friendly recipes Michelle offers up suggested weekly, monthly and quarterly shopping lists and shares a list of cooking tools and tips to help you feel confident and prepared in the kitchen. (Who hoo!)

She even gives advice for dealing with picky eaters. Many of the recipes even include notes that provide suggestions for using up excess ingredients, and easy substitutions.

What Are People Saying About the Book?

This refreshing cookbook truly reflects our time by delivering what we all crave: decidedly delectable meals that boast fresh, natural ingredients, robust flavors, exciting textures, and vibrant colors.”

- Robin Miller, author of Robin Takes 5, nutritionist, TV personality

“Clean Eating for Busy Families is a valuable resource for busy parents who yearn to serve their families great tasting, nutritious meals in the time they have available.”

-Cheryl Forberg, R.D., James Beard award-winning chef and the original nutritionist for NBC’S The Biggest Loser

Enter Today, Limited Number of Copies Available!

To enter to win your own copy of Michelle’s book, Clean Eating for Busy Families, leave a comment below telling me how cooking at home and using more whole-food recipes will improve your life.

I’ll draw winners on May 1st! You will get an autographed copy of the book.

Don’t Wait… Order the Book Now!

This book would make an excellent gift for any family – or just for YOU! Find it online. Here is the Barnes & Noble link to buy the book .

For more book giveaways, recipes and wellness tips don’t forget to follow me on Twitter and Pinterest, “Like” me on Facebook, and sign up for my monthly newsletter.

Disclosure: I did not receive compensation for writing this post or running the drawing. Michelle is a dynamo. I love her book and I asked her if I can do this for her.

Experience Umami “The Fifth Taste” with this Ratatouille Recipe

How Humans Experience Taste

If I asked you to name a food you’ve had that fits into each of the categories of sweet, sour, bitter, and salty, you could do it with ease. But what about umami? (ewww-mom-e)

Umami is the least known taste in our culture and satisfies the heading of savory flavors. Asian countries celebrate this wonderful flavor with fermented beans and grains, as well as shiitake mushrooms. The most common umami product is soy sauce, a fermented condiment. Glutamate (an amino acid) is responsible for the unique umami taste.

You’ve probably had umami before, perhaps without realizing it. Examples include meat like ham, fish, and some vegetables like tomatoes, spinach, and mushrooms. Although your first experience may have come very early – it’s in breastmilk! We’re born to love umamai.

Umamai Lovin’ Ratatouille

Why not share the ‘ummami’ flavor with the family? This recipe for Ratatouille from UmamiInfo.com, is abundant in seasonal vegetables like tomatoes, egg plant (which can be swapped out for zucchini), and peppers.

Ratatouille

“This healthy dish makes the most of an array of colourful vegetables. The tomatoes are bursting with natural umami flavour, and because it can be enjoyed cold, it is the perfect dish for a summer garden party!”

Serve 4

Ingredients:

• 3 large tomatoes
• 2 1/2 aubergines/eggplants
• 4 courgettes
• 1 red pepper
• 1/2 yellow pepper
• 2 medium onions
• 2 cloves of garlic
• 2 red chillies
• 2 bay leaves
• salt and pepper to taste
• fresh basil or parsley to taste
• 1 cup extra virgin olive oil

Method:

Cut the vegetables into fairly large bite-sized chunks. Crush the garlic with the flat blade of a knife.

Heat some olive oil in a deep saucepan, and add the crushed garlic, chillies, bay leaves and chopped vegetables. Stir, and when everything has been coated in oil, put the lid on and leave to cook, stirring occasionally, until the courgette has softened.

Add the salt, pepper and basil or parsley. If there seems to be too much liquid in the pan, decant it to another pan and boil to reduce it before returning it to the vegetables.

Arrange the mixture on plates, and add salt to taste.

Cozy Up to this Healthy Vegetable Chili Recipe

I originally found this recipe in Food and Wine magazine. I tried it out with my friend and marathon running buddy Rolando. He’s the kind of guy who buys stuff from the store and “pretends” he made it. I really don’t care because he is an amazing host and friend — and he always provides enough wine!

I can also say as a new mom, dinner is harder than ever to get on the table (y’all with me). This is an easy recipe that lasts and freezes well. It’s also versatile. You can change the toppings, wrap it in a tortilla with some spinach, or even add a little to a couple eggs for a savory breakfast.

You will love this recipe. Make it now, before the warmer weather really sets in. You will not regret it. Just one note, don’t do what my other friend (and marathon buddy) Margaret did — use a WHOLE CAN of Chipotle pepper in adobo. You will set some mouths on fire!

Enjoy! (preferrably with a nice red)! Thanks to Food and Wine for an awesome recipe. My friends and clients love it.
This chili is perfect for the cooler months. You can cozy up to a warm fire with this vitamin packed stew. The spices, veggies and beans make this my favorite recipe. You can make swap out different veggies and types of beans depending on your preference. I recommend this recipe to my clients that are looking for a simple, warm, and nutritious meal during these cold winter months!

Ingredients

• 1/4 cup vegetable oil
• 1 onion, chopped
• 2 medium garlic cloves, very finely chopped
• 1 large red bell pepper, cut into 1/2-inch pieces
• 1/2 pound parsnips, peeled and cut into 1/2-inch pieces
• 1/2 pound carrots, cut into 1/2-inch pieces
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• Salt
• One 14-ounce can peeled Italian tomatoes
• 1 canned chipotle in adobo, plus 1 tablespoon adobo sauce
• 1 1/2 cups water
• 1 cup canned hominy, drained
• 1 cup canned red kidney beans, drained
• Brown rice, chopped red onions, cilantro, sour cream and tortilla chips or bread toasts, for serving

In a medium, heavy enameled cast-iron casserole or Dutch oven, heat the oil. Add the onion and garlic and cook over high heat, stirring, until slightly softened, about 3 minutes. Add the bell pepper, parsnips and carrots and cook, stirring occasionally, until lightly browned in spots, about 5 minutes. Stir in the chili powder and cumin and season with salt. Cook for 1 minute.

In a blender, puree the tomatoes and their juices with the chipotle, adobo sauce and water until very smooth. Add the mixture to the casserole along with the hominy and beans and bring to a boil. Cover partially and simmer the chili over moderate heat until the vegetables are tender, about 20 minutes. Season with salt. Serve with rice, red onions, cilantro, sour cream and chips.

This dish is a perfect make-ahead meal. The chili can be refrigerated for up to 2 days.

Six-O’Clock-Scramble Recipe: Chicken Tikka with Indian Quinoa Pilaf

I’m always in search of flavorful, healthy recipes, so when I came across The Six O’Clock Scramble I knew I hit the jackpot. It’s a web-based subscription service that sends you weekly menus and shopping lists that not only taste amazing, but they’re good for you too! You can visit my website and click on the link on the right side of the page to click through and subscribe. Use the coupon code RSRD13 to save 10%!

Below is their recipe for Chicken Tikka and Indian Quinoa Pilaf that I wanted to share with all of you.  The aromatic flavors in this dish come from the ginger, cumin, and curry powder. It’s a perfect weeknight dish, but is elegant enough to serve for company:

Chicken Tikka with Indian Quinoa Pilaf

Marinate Time: 4 hours; Prep: 15 min.; Cook: 15 min.; Total: 4 hours and 30 min.; Serves: 6

Ingredients for main dish

• 1 1/4 cups plain reduced-fat Greek or traditional yogurt, (use soy yogurt for dairy free alternative)
• 1 tsp. minced garlic, (about 2 cloves)
• 1 – 2 Tbsp. fresh ginger, peeled and minced, to taste
• 1 tsp. ground cumin
• 2 tsp. curry powder
• 1/4 tsp. salt
• 1 lime, juice only, about 2 Tbsp.
• 1 1/3 Tbsp. peanut or vegetable oil
• 1 1/2 – 2 lbs. boneless, skinless chicken breasts, halved crosswise
• 1 Tbsp. butter
• 1/2 cup mango chutney, for serving (optional)

Ingredients for Indian Quinoa Pilaf

• 1 cup quinoa
• 1 cup frozen peas
• 1 Tbsp. canola or other vegetable oil
• 1/2 yellow onion, finely chopped
• 1 tsp. fresh ginger
• 1/2 green chili pepper, minced (optional)
• 1 tsp. turmeric
• 1/2 tsp. ground cumin
• 1/4 tsp. ground cinnamon
• 1/2 tsp. salt

In a food processor, blender, or by hand, mix together the yogurt, garlic, ginger, cumin, curry powder, salt, lime juice and 1 Tbsp. oil until it is smooth. Reserve 1/2 cup of that yogurt mixture in a small bowl and refrigerate it to serve with the cooked chicken later. Place the remaining yogurt mixture in a shallow container. Cut thin slits in the chicken breasts; add them to the yogurt mixture, and turn to coat them well. Cover and marinate them, refrigerated, for at least 4 hours and up to 24 hours.

(Start the quinoa, if you are making it.) When you are ready to cook it, remove the chicken from the marinade, scraping the excess marinade from the chicken and discarding it. Place a large nonstick skillet over medium to medium-low heat and add the butter and remaining 1 tsp. oil. When the butter has melted, add the chicken breasts in a single layer. Sauté them, flipping once or twice, until the chicken starts to brown on its surface and is no longer pink in the center, 10 – 12 minutes total. (If the outside is cooking much faster than the inside, reduce the heat slightly and partially cover the pan.) When the chicken is cooked through, remove it from the pan to a cutting board and slice it crosswise into strips. Serve it immediately with the reserved marinade and the chutney (optional) or refrigerate it for up to 3 days.

• Slow Cooker Directions: There’s no need to marinate in advance. Prepare the yogurt mixture and reserve 1/2 cup as directed. Place the chicken and remaining yogurt mixture in the slow cooker and cook on low for 6-7 hours or on high for 3-4 hours.
• Do Ahead or Delegate: Peel the garlic, peel and mince the ginger, combine dry seasonings, juice the lime, make the marinade and marinate the chicken in the refrigerator, or fully prepare and refrigerate the dish.
• Flavor Booster: Double the cumin and use 1 Tbsp. curry powder.
• Tip: When browning food on the stovetop, make sure to use a heavy pan that has plenty of room — a cast iron pan works especially well for browning. If the pan is overcrowded, the heat from the stove can become trapped under the food and steam it instead of browning it. If you don’t have a pan large enough to give your ingredients plenty of room, try cooking in batches, keeping the first batch warm on a plate with foil or in a low temperature oven.

Serve with Indian Quinoa Pilaf

Rinse the quinoa (unless using pre-rinsed quinoa such as Ancient Harvest) in a fine strainer. In a medium saucepan, heat the oil over medium heat and sauté the onions until they are translucent, about 4 minutes. Add the ginger, quinoa, chili pepper (optional), turmeric, cumin and cinnamon and stir for about 1 minute. Add the salt and 1 3/4 cups water, bring it to a boil, cover, reduce the heat and simmer it for 15 minutes. Remove the cover, stir in the frozen peas, and serve it immediately or refrigerate it for up to 3 days.

Nutritional Information Per Serving (% based upon daily values): Calories 280, Total Fat: 9g, 14%; Saturated Fat: 3g, 16%; Cholesterol: 125mg, 42%; Sodium: 222mg, 9%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 0g, 0%; Sugar: 2g; Protein: 45g

Nutrition with side dish(es): Calories 431, Total Fat: 13g, 20.5%; Saturated Fat: 4g, 18%; Cholesterol: 125mg, 42%; Sodium:464mg, 19%; Total Carbohydrate: 26g, 8.5%; Dietary Fiber: 4g, 14%; Sugar: 4g; Protein: 51g

Don’t forget, to subscribe to the Six O’Clock Scramble just visit my website and click on the link on the right side of the page to click through. The coupon code RSRD13 will save you 10%!

Do you have a version of Chicken Tikka you’d like to share? Leave a comment!

Personalized Nutrition – Making Food Choices that Work for You

As March marches on, I’m still finding ways to celebrate National Nutrition Month’s theme of “Eat Right, Your Way”.

I was on WBAL (watch the full WBAL clip here) and Let’s Talk Live DC recently and shared some ideas to make eating healthier work for you. It’s all about personalized nutrition. My view: Not everything has to be absolutely perfect all of the time. I wrote about that in my blog for US News Health. Instead of thinking “all or nothing,” make choices that work for you and help you enjoy your meals.

We know that eating wholesome foods delivers nutrients. The “My Plate” guidance of half plate fruits and veggies, getting whole grains on your plate, and eating fish at least twice a week is simple and practical advice.

In this post, I offer some of my ideas to help you get more whole grains, fruits and veggies and fish.

 Thomas’ 100% Whole Wheat Bagel Thins

Everybody loves bagels for breakfast, but not everyone needs those big deli-size bagels all the time. Thomas’s Bagels Thins might be a better size for you! They have only 110 calories, and the 100% Whole Wheat variety has 21 grams of whole grain and 5 grams of fiber, which makes them good for your heart. Try them with  peanut butter and sliced fruit, hummus and avocado, or make your own breakfast sandwich with scrambled eggs and sautéed veggies. They’re also available in Cinnamon Raisin, Everything and Plain varieties.

Avocados From Mexico

Many people don’t know this, but avocados are actually a FRUIT. They’re nutritious and delicious, and are high in mono- and polyunsaturated fats, which are the “good fats.” Avocados from Mexico are available year round, so you can enjoy them any time of year. They’re extremely versatile, beyond just guacamole. Use them in breakfast burritos, over your morning eggs, or topping your lunch sandwiches. Heck, I’ve been known to literally eat a ripe avocado with nothing but a spoon! This smoothie I made, is full of pineapple, avocado, and lime juice — so refreshing! You can find this recipe and more at www.theamazingavocado.com.

SunChips

Know any “chip lovers”? I get it. Sometimes nothing beats the crunch of a snack chip. How can you make it “work” for you? The USDA recommends consuming 48 grams of whole grains a day, and these crunchy SunChips multigrain snacks have 18 grams in a 1 oz serving – about 15 chips. (And I do recommend you stick to portion sizes to keep it balanced.) Pair multigrain Sunchips with your whole grain sandwich and you are almost at your daily whole grain recommendation at just one meal. The new flavor, Sweet & Spicy BBQ SunChips, is packed with flavor, like hints of chipotle and smoked pork. They are really delicious, and satisfy that “crunch craving”.

Gorton’s

The USDA recommends at least two servings of fish per week because it may help prevent heart disease. I love all types of seafood. When it’s flavorful and easy to prepare, I’m even happier.  Gorton’s offers delicious seafood options that are 200 calories or less per serving including Skillet Crisp Tilapia, Simply Bake Tilapia or Shrimp Scampi. They’re so convenient and easy to prepare as a main entrée (paired with a fresh salad), or as part of a recipe or a substitution for a dish that typically calls for chicken or beef – like fish tacos. Keep them on hand for busy weeknights and you’ll have a balanced dinner ready in minutes.

Vita Coco Coconut Water

Of course eating more fruits and veggies is smart. But what about “drinking” them? Why not? Everyone loves smoothies, especially when you make them taste good. This spinach coconut pineapple smoothie is made with fruits, veggies, and hydrating Vita Coco coconut water. Vita CoCo coconut water contains only 45-60 calories/serving and has key electrolytes and nutrients like potassium (more than a banana!), magnesium, calcium, and vitamin C. To make the smoothie, just combine 1 cup coconut water, 2 cups spinach, 1/2 cup pineapple, 1/2 cup plain greek yogurt and a little ice. Blend, and enjoy!

Pirates Booty

This may be my husband’s favorite crunchy snack. Just please don’t tell him it’s baked and not fried. He has no idea. If you have never had Pirate’s Booty – check it out. It’s a great choice to have around at a party or add one of the single serve bags to your “lunchbox.” They’ve got great taste and crunch but, they’re baked, all-natural and have half the fat and fewer calories than regular fried chips. They’re also safe for people with common food allergies, like gluten, peanut and tree nuts.

What do you think? How do you get veggies, fruits, fish, and whole grains?

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Disclosure: I was compensated by brands mentioned above for my TV appearances, but I was not compensated for writing this blog post.

Make Your Own Granola – Chocolate Pecan, Vanilla Almond, Orange Maple

Most people love granola, but what you might not know is how easy AND inexpensive it is to make at home. These three recipes were shared with me by a client, and I couldn’t help but share them with all of you! They’re all packed with whole grain oats, nuts and dried fruit and pure maple syrup which provide fiber, heart healthy fat and natural sweetness. You’ll see how tweaking a few ingredients can create a totally different flavor. Give them a try, switch them up to make them your own, and let me know what you think!

Chocolate Pecan and Vanilla Almond Granola

Image reprinted with permission from http://aggieskitchen.com and http://www.healthyaperture.com

These first 2 flavors start with the same base, then split it in half to make 2 totally different flavors –chocolate pecan and vanilla almond! Both are great on their own or on top of some plain low fat greek yogurt.Ingredients:

• 3 TBS vanilla extract
• Pinch of salt
• 6 cups oatmeal
• 1 cup maple syrup
• 1 cup pecans
• 5 squares (60g) of dark chocolate
• 1 cup almonds
• 1 vanilla bean

Directions:

Preheat oven to 325 degrees and spray large cookie sheet lightly with cooking spray. Combine vanilla extract, salt, oatmeal and maple syrup in a large bowl. Split granola in ½ — into 1 batch add pecans and into the other batch add vanilla bean and almonds.

Stir to combine and pour out onto cookie sheet. Bake for 30 minutes or until dry. Add chocolate into the pecan version once it’s cooled.

 Nutrition Info per Serving (Serving size ½ cup):

• Chocolate pecan: Calories 303 | Fat 15g | Carbs 39g | Protein 6g
• Vanilla Almond: Calories 273 | Fat 11g | Carbs 37g | Protein 8g

Image reprinted with permission from http://www.chowvida.com and http://www.healthyaperture.com

Orange Maple Granola

For an orange-maple twist, try this version that uses fresh orange juice and zest, and substitutes some of the oats for dried fruit:

Ingredients:

• 1 Cup Dates
• 1/2 Cup Raisins
• 4 TBS Maple Syrup
• 1 tsp vanilla extract
• Pinch sea salt
• 3 tsp orange zest
• Juice of 1 freshly squeezed orange
• 1 Cup cashews, unsalted
• 1 Cup Sunflower Seeds, unsalted
• 1 Cup Almonds, unsalted
• 1 Cup walnut, unsalted
• 3 cups oats

Directions:

Preheat oven to 325 degrees and spray large cookie sheet lightly with cooking spray. Combine vanilla extract, salt, oatmeal, nuts, orange zest, orange juice and maple syrup in a large bowl. Stir to combine and pour out onto cookie sheet. Bake for 30 minutes or until dry. Add dried fruit.

Nutrition Info per Serving (Serving size ½ cup): Calories 290 | Fat 17g | Carbs 31g | Protein 8g

Let me know what you think!

What are some of your favorite granola combos??

Zesty Slow Cooker Sloppy Joes Recipe

In honor of the 2013 National Nutrition Month theme of “Eat Right, Your Way, Every Day,” I wanted to feature a recipe that balances taste and nutrition. Enter my wholesome sloppy joes bursting with flavor!

I originally created this recipe for Mazola, and it’s great as sloppy joes on a wheat bun, or on its own as a hearty chili (if you are bunless). Sloppy Joes might not be a dish you typically think of as “healthy” but in the spirit of “eating right, my way”, my version has lean meat, 6 colorful veggies, nutrient-rich beans, and spices that add flavor without added sodium.

To make it vegetarian either just omit the meat altogether, or substitute with soy crumbles. Have your older kids help in the kitchen by having them chop the vegetables, while younger kids can help measure the spices. Making dinner together helps you bond as a family, but it also helps introduce kids to cooking early which is a skill to last the rest of their lives.

Zesty Slow Cooker Sloppy Joes

Kid friendly, delicious and nutritious – this recipe provides a full serving of vegetables in every serving.  Black beans and  ground turkey provide fiber and lean protein.  Customize the heat level with the amount of chipotle pepper you choose to add!

Yield: 12 servings // Prep Time: 15 minutes // Slow Cooker Time: 4 hours (on High) or 8 hours (on LOW)

Ingredients:

• 3 tablespoons Mazola Corn Oil
• 3 cloves garlic, minced
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 1 cup shredded OR chopped carrots
• 1 cup mushrooms, sliced
• 1 cup frozen corn
• 2 cans (15 ounces each), no salt added tomato sauce
• 2 tablespoons no added salt tomato paste
• 1 teaspoon Spice Islands Ground Cumin
• 1 teaspoon Spice Islands Ground Mustard
• 1 tablespoon red wine vinegar
• 1 tablespoon molasses
• 1 tablespoon Worcestershire sauce
• To taste, Spice Islands Medium Grind Black Pepper
• 1/2 to 1 chipotle in adobo sauce (use 1/2 for mild, or 1 for spicy), optional
• 1 pound 98% lean ground turkey breast
• 1 can (15 ounces) black beans, rinsed and drained
• 12 whole wheat hamburger buns

Instructions

1. Heat oil in a large skillet over medium heat.  Add garlic, onion, bell pepper, carrots, mushrooms and corn.  Saute for 5 minutes until vegetables are slightly tender and onions are translucent.  Remove from heat and set aside.
2. Stir together tomato sauce, tomato paste, cumin, mustard, vinegar, molasses, Worcestershire sauce, black pepper and chipotle if desired, in a large bowl.
3. Add ground turkey to slow cooker, breaking up into smaller pieces with a large spoon or spatula.  Add sauteed vegetables, tomato mixture and black beans; stir to combine.
4. Cover and cook 4 hours on HIGH or 8 hours on LOW.
5. To serve, scoop a 1/2 cup portion on to a sliced bun.

What are some of your favorite slow cooker recipes????

Leave a comment below to share your favorite go-to slow cooker recipes. Maybe I’ll feature it in my newsletter next month! Don’t forget to “like” my page on Facebook, and “follow” me on Twitter and Pinterest to get other great recipe and wellness ideas.