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Who knew there would be so much friction over fruit?! It really is the bullied portion of the balanced plate😣! I went into details on why this should not be the case with fruit about two years ago. Time for a revisit with summer approaching☀️, the ongoing questions, misinformation and confusion out there, and the seasonal fruit in full bloom. Let’s start with the most popular fact about fruit - YES, it has sugar. It always has and always will contain sugar, but it is the natural sugar known as fructose. You cannot compare the sugar in fruits to the sugar in Twizzlers® (and no offense to Twizzlers®, one of my favorite treats💕). It is NOT equal. Let me clear up the disparities, backed by scientific evidence. So let’s break down those natural sugar numbers. According to the American Diabetes Association, one serving of fruit is 15 grams of carbohydrates. Most fruits provide about 15 grams of carbohydrates per 1/2 cup serving, or about the size of a tennis ball. If you are following a low-carb diet, you do not need to limit fruit completely. Actually having fruit throughout the day is beneficial due to its fiber content, as well as vitamins, minerals and antioxidants. For example, if you are following a low-carb meal plan and your goal is 30-45 grams of carbs in a meal, one serving of grain (1/3 cup of brown rice) plus a fruit serving would equal 30 grams of carbs. If you consumed 2/3 cup of brown rice, you would be at 30 grams of carbs as well, or 45 grams if you added a fruit serving. If you are thinking counting the carbs in fruit makes it not worth eating, keep in mind that eating fruits (and vegetables) can reduce your risk of developing heart disease, cancer, inflammation, and diabetes. Enjoy fruit, just be sure to count the carbs closely if following a low-carb meal plan! How can I enjoy fruit and assume it is not skyrocketing my blood sugar with or without prediabetes or diabetes? The fiber content in fruits helps to decrease the impact of the sugar content in fruits, or how quickly the natural sugar in fruit will raise your blood sugar level. Most fruits have a low glycemic index (GI) because of their fructose and fiber content. Adding a protein source (e.g. cottage cheese) or healthy fat source (e.g. almond butter) when consuming fruit will also help to further decrease the glycemic index, or how quickly the fruit will raise your blood sugar level. The addition of protein and healthy fat, as with fiber, will slow down that rise in your blood sugar, helping to keep it more stable. Incorporating fruit into your daily meal plan is key for optimal health, as the fiber helps to keep us full, keep the bowels regular, and helps manage cholesterol levels. I hear you, but what are the lower-carb fruits? So glad you asked!🙂Here are some of the lower carb fruits in order of least to most, but still considered low. 🍅Tomatoes = (1 whole, medium) 3.6g of total carbs; 1.1g of fiber
🍌🍌🍌But what about bananas?! Go green! ~Less ripe bananas, greener versus yellow in color, contain a high amount of resistant starch and pectin, which have been linked to several health benefits…As bananas ripen, there is a breakdown of starch, including some types of resistant starch. This increases the total amount of natural sugar in a banana. Food composition databases report average nutrient concentrations in foods and do not include variables such as the ripeness or maturity of fruits. When it comes to bananas, this can make a difference of 22% less fiber = 15.6 grams to 3.4 grams (slightly ripe) and 122% less 15.6 grams to 1.9 (ripe). WOW! ~When baking, which I do a lot over here, you still need to use overripe bananas for the best results! You are using natural sugar versus processed sugar. ~For example, here is a blog I had written for Diets in Review quite a little while ago, Why is Everyone So Terrified to Eat Bananas? A Dietitian Peels Back the Truth, but it still holds true today! 🍇And I know you have questions about grapes😊: 1 cup red/green = 27.3g total carbs, 1.4g fiber So what is their issue? They are higher in natural sugar which is unfortunately not balanced out with a higher fiber content. This does not make them evil, quite the opposite! But I know they can be addicting, especially if you are sitting with a serving bowl size of them on the couch 🤔…The best way to include these vitamin, nutrient, antioxidant, and hydrating little power houses is put one serving (15-17 grapes) in a small bowl for yourself, and slowly consume and enjoy. Freezing them first works well to even further slow down your eating pace with grapes. Eating more plants🌱is truly a thing that will hopefully never phase out of the popular chat. Fruit is considered a plant. A natural product that grows from the ground. So let’s get cooking with some tasty fruit! 🍓🍎🍍  BLACKBERRY AND FETA SALAD This salad brings true joy from its simplicity, beauty, and combination of sweet, tart, and salty. You could add grilled chicken or shrimp for a balanced main meal, or serve as is for your side dish. INGREDIENTS 4 cups arugula 1 cup + ¼ cup fresh blackberries, rinsed well, divided ¼ cup + 1 Tablespoon crumbled feta cheese, low fat, divided ¼ cup fresh lemon juice (about 1 large lemon) 1 Tablespoon olive oil 1 Tablespoon honey Salt and freshly ground pepper to taste Optional toppings: lemon zest, balsamic glaze, pistachios, or favorite nuts PREPARATION In a large salad bowl, toss arugula, blackberries and ¼ cup of feta cheese. In a small bowl, whisk together lemon juice, olive oil, honey, salt, and freshly ground pepper. Toss the salad bowl ingredients with half of the dressing. Taste and add more dressing if needed. Top with the ¼ cup of blackberries and tablespoon of feta cheese. Suggest further topping it off with lemon zest and balsamic vinegar, and desired nuts. Makes 4 side dish servings, or two servings with a protein (ie. grilled chicken, tofu) for a complete meal.  Photo Credit: The Decorated Cookie APPLE, KALE, AND SAUSAGE STEW Even with the warmer weather, the slow cooker can be a great way to not turn your oven on and produce that extra heat. It keeps things simple for a busy day or night when you want a light bite, without the stress of complicated cooking. You can spice things up as much as desired, or keep it cool. Chicken, veggie or vegan sausage works well here. INGREDIENTS 1 medium apple (Braeburn or Honeycrisp), peeled, cored, chopped 14 ounces vegetable broth, low sodium 2 pounds kale, washed, stems removed and chopped or torn into bite-size pieces 1 15-ounce can of diced tomatoes, low sodium 1/2 Vidalia onion, chopped (about ½ cup) 2 Tablespoons apple cider vinegar 1 teaspoon crushed red pepper 1 teaspoon smoked paprika (yes, the smoked makes a difference here) ¼ teaspoon salt (optional) 1 package sausage (pre-cooked chicken, veggie, or vegan), chopped into bite-size pieces PREPARATION Place apple through smoked paprika in a large slow cooker. Cook on low for 3-4 hours, stirring every 30-45 minutes. Add pre-cooked sausage for the last 30 minutes to heat up. Makes 2-3 dinner servings.  BLUEBERRY AND RASPBERRY CRUMBLE This seasonal and sweet crowd-pleasing dessert makes a well-balanced breakfast too! Just add a generous dollop of yogurt on top for your protein. Perhaps a lovely Memorial Day treat, with leftovers for breakfast😊. INGREDIENTS 2 cups fresh or frozen blueberries 2 cups fresh or frozen raspberries 1/3 cup granulated sugar 1/3 cup plus 3 Tbsp. all-purpose flour, divided 1 1/2 cups oats 2 Tablespoons light brown sugar 2 Tablespoons butter, cut into pieces Nonstick cooking spray Toppings per serving: For dessert: 2 Tablespoons low fat frozen yogurt; For breakfast: ½-1 cup nonfat Greek yogurt plus a teaspoon of honey or maple syrup PREPARATION Spray the bottom of a 1-quart casserole dish or 9” square baking dish with nonstick cooking spray and set aside. In a large bowl, whisk together the granulated sugar and the 3 tablespoons of flour. Add the blueberries and raspberries to the bowl and gently toss to coat. Transfer the coated berries into the prepared baking dish. In another bowl, combine the oats, brown sugar and the remaining 1/3 cup of flour. Add the cut butter pieces (using a pastry cutter, a fork, or your fingers-best method!), until the crumble mixture resembles coarse crumbs. Sprinkle over the berries. Lightly spray top with oil spray. Bake at 350 degrees F for about 30 minutes. Switch to high broil for 2-3 minutes or until golden brown. Watch carefully to make sure it does not burn! Cut into 8 squares and add toppings per serving. Makes 8 servings.
For comments, thoughts, requests, appointments/packages, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com.
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I recently completed a small research activity of my own (nothing official 😊), but super helpful insights from some of you (thank you again and again💜!). One of my greatest discoveries is how we are all searching for peace with our food, our food choices, our weight, and our minds. This includes removing the immense amount of ongoing confusion out there. As much as I try to simplify topics, there could be TikToks, Instagram posts, products, etc, all saying something different. Something new and exciting, usually more enticing than real science. My goal has always been and will always be, to share the real science behind food and nutrition. The definition of science, Science is the pursuit and application of knowledge and understanding of the natural and social world following a systematic methodology based on evidence. We tell our kids not to believe everything they hear, and when it comes to nutrition, it could not be more truthful! So let’s dig into a couple of topics that have been present on social media recently, and what the science is behind the actual facts: Topic #1: Sucralose Sucralose, brand name Splenda, is an artificial sweetener usually in a yellow packet, hanging out with the other blue, pink, and white packets. Is the yellow packet the best one to grab? The difference between Splenda and "the others", like aspartame (Equal) and saccharin (Sweet’N Low), is that Sucralose is created from real sugar. This provides you with a less artificial taste than the other sweeteners, but it is not exactly natural. As research continues to evolve, we need to approach artificial sweeteners with caution. Sucralose is chemically altered (shall we say enhanced😳?) so it is 600 times sweeter than real sugar, yet with almost no calories. Talk about all the benefits without the cost! To top it off, the yellow packet does not leave anything behind, so no unpleasant aftertaste in your mouth. As far as digestion goes, sucralose is also chemically changed so that most of it passes through your body instead of being stored like other excess calories. This chemical changeup takes specific parts of the sugar molecule, called hydroxyl, and swaps them out for chlorine. So not a "natural" choice, but it is calorie-free with no additional ingredients. Does this sound too good to be true? Well, there are rumors (okay, some studies but more research is needed) out there that sucralose may stimulate your appetite, may reduce your GI system's good bacteria in half, and lastly, increase inflammation in your body, possibly lead to obesity and diabetes...even though your reason for consuming Splenda is to avoid or manage all of that in the first place. Whether it is healthy or not remains to be a mystery. As we continue to remain cautious with our use of artificial sweeteners, pure stevia extract is safe to include in a balanced diet that includes whole, natural foods, as part of your healthy lifestyle. Topic #2: Fiber Fiber is incredibly beneficial to your body, for the following reasons: *Contributes to lower cholesterol levels *Contributes to lower blood sugar levels *Helps you feel full so that you can avoid overeating *Keeps food moving along in the intestines, which helps to keep your bowel habits more regular So how much fiber is recommended? 28 grams per day of fiber is recommended by the FDA, based on a 2,000-calorie diet. If you eat less than 2,000 calories per day, then you need less fiber and a bit more for more calories consumed per day. What you do NOT need is 50-60 grams of fiber per day, which was a huge and dangerous recommendation from a diet known as the F-Factor Diet. Some tips on how to increase your fiber intake include consuming high-fiber veggies like Brussels sprouts, kale, peas, broccoli, artichoke hearts, and avocados. Also, pulses, like lentils, black beans, and garbanzo beans, are 5 grams of fiber per serving, another quality source of fiber. If you are working on adding fiber to your diet, be sure to consume even more water than your usual intake. Increasing your water intake helps your body adequately process your increased fiber intake. Let’s continue to work together to find ✌️peace✌️ in our food choices and our bodies and minds. Celebrating life together provides us with the sweetness and fullness we all crave. These recipes are meant for those moments. 💜💜💜  MEDITERRANEAN DIPPING PIE This is a fun, easy, and tasty way to get the happy hour going this summer! This blend of Mediterranean yum and produce is a crunchy and satisfying appetizer. Feel free to get creative with it and make any preferential changes :). Serve with fresh veggies and whole wheat pita. Enjoy with a refreshing cocktail, mocktail, or your favorite summer-quenching beverage. INGREDIENTS 17 ounces hummus (family size or 2 8-10 ounce containers) ½ cup reduced-fat feta cheese, crumbled, and divided 1 cucumber, peeled, seeds removed, and diced 1 red bell pepper, seeds removed, and diced ½ cup kalamata olives, chopped into quarters, plus extra for garnish 2 Tablespoons red onion, chopped 2 Tablespoons extra virgin olive oil 2 Tablespoons fresh parsley, chopped 2 Tablespoons fresh oregano, chopped (or 1 teaspoon dried) PREPARATION In a ceramic pie dish (not one where the bottom drops out😉), spread the hummus evenly on the bottom. Sprinkle evenly on top of the hummus: ¼ cup of feta cheese, cucumber, bell pepper, olives, and red onion. Pour olive oil all around on top. Sprinkle parsley and oregano on top. Garnish with ¼ cup feta cheese and a few more olives. Dig in with your fresh veggies and whole wheat pita. Makes 10-12 appetizer servings.  LEMON GARLIC VEGETABLE ROAST I wanted to make the miso vegetable dish I had created in August of 2020, but this was for Passover. Miso is made from soybean, which some Jews do not include during Passover (There are many rules that some follow and some do not follow for Passover, for many different reasons 🙂! If you are curious, here is part of the reason why.). I decided to give a lemon vinaigrette of sorts a try. Though I still love the miso vegetable creation, this one turned out to be a delightful lemony way to celebrate the fresh and bright vegetables of spring. A great dish for company, or cut the recipe in half for fewer people. The extra vinaigrette could be used as a salad dressing or marinade. INGREDIENTS For the vegetables: 2 medium eggplants, washed and sliced into thin rounds, placed into a medium bowl 3 large zucchinis, washed and sliced into thin rounds, placed into a separate medium bowl 1 sweet onion, peeled and sliced into thin rounds, placed into a small bowl 1 pound small portobello mushrooms, cleaned, destemmed, sliced into medium pieces, placed into a separate small bowl 3 bell peppers, yellow and red, washed, cored, and sliced into thin rings, placed into a large bowl For the vinaigrette: 1/2 cup fresh lemon juice 2 small garlic cloves, crushed 2 teaspoons Dijon mustard 1/2 teaspoon salt Freshly ground black pepper 1 teaspoon honey 1/2 cup extra-virgin olive oil 1 teaspoon fresh or dried thyme, plus extra for garnish Olive oil cooking spray PREPARATION Preheat oven to 400 degrees F. Prepare all of the vegetables according to the directions listed above, placing each veggie into its’ own bowl. Add the vinaigrette dressing ingredients, lemon juice through thyme, into a small blender. Blend until smooth. Pour vinaigrette into each vegetable bowl, making sure to have enough for all veggies. Toss each vegetable well with the vinaigrette. Spray two rimmed roasting pans with olive oil spray. Layer all the vegetables, keeping them somewhat separate for easy preparation after the cooking, onto prepared roasting pans. Roast for about 50 minutes. Remove from oven and let cool. In a large, round casserole dish, layer one slice of the eggplant, zucchini, and onion, repeating in a circle around the perimeter of the dish. Toss peppers together and place in the middle of the dish. Add mushrooms in a circle between the peppers and other veggies. Sprinkle with thyme. This can be served immediately at room temperature or stored in the refrigerator for a few days and brought to room temperature. Makes 20 ½-cup servings.  BANANA PROTEIN MUFFINS A muffin for breakfast or a snack can be a tasty treat, but even better when it is a balanced treat. These muffins are made with both Greek yogurt and more egg whites than the average muffin, to help you meet your protein needs, with 5 grams of protein per muffin. They will satisfy your sweet tooth, and provide fiber, potassium, vitamins, and other nutrients, helping keep you satisfied for longer between meals or snacks. INGREDIENTS 3 overripe bananas, peeled ¼ cup unsweetened applesauce 4 egg whites 1 cup nonfat Greek yogurt, plain 1 cup whole wheat flour ⅓ cup white flour ¼ cup sugar 1 teaspoon baking soda 1 teaspoon salt ⅓ cup mini chocolate chips or chopped dark chocolate pieces Nonstick cooking spray PREPARATION Preheat oven to 325 degrees F. Spray the muffin tin with nonstick cooking spray and set aside. In a large mixing bowl, mash bananas with a fork. Add applesauce, egg whites, and yogurt, and stir well. In a medium mixing bowl, add the flours, sugar, baking soda, and salt, and mix well. Add mixture to the large mixing bowl and stir to blend, but do not overmix. Mix in chocolate chips. Using a ¼ cup measuring cup, scoop the mixture into each muffin cup. Note: You will need to do a second batch for two more muffins. Bake for 23-25 minutes, or until the toothpick comes out clean from the center of a muffin. Cool for 10 minutes in the muffin tin. Remove and continue to cool on track. Makes 14 muffins. Serve warm and enjoy! Muffins will keep in a container for up to a week, or 1 month in the freezer. To reheat from room temperature: microwave for 12 seconds. To reheat from frozen, microwave for 20-30 seconds, or until warm. Nutrition Facts (per muffin): Calories: 110; Total fat: 2 g; Saturated fat: 1 g; Sodium: 279 mg; Cholesterol: 1 mg; Total carbs: 19 g; Fiber: 2 g; Sugars: 8 g; Protein: 5 g
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com. REFERENCES
March has always been one of my favorite months as it is the start of spring. I was born on the first day of Spring which was always fun until the day changed - seriously😡… Apparently, the first day of spring, also known as astronomical spring, March equinox, spring equinox, or the vernal equinox, varies from year to year (obviously 🙄). Spring begins on March 19, 20, or 21, all based upon the Earth's revolution around the sun which is actually 365.25 days, not just 365, which creates the inconsistency of the first of spring, and in case you are not yet aware the extra quarter of a day is also why we have a leap year every four years. If you are wondering why I am sharing this with you here, it is because the one thing we can always count on is change. Whether it is the earth’s rotation around the sun disrupting our calendars, or that Ben and Jerry’s stopped making your favorite flavor, or you favorite vodka has been discontinued🤗, shit happens. And how we roll with it is what matters. The best way to roll with changes in your eating world is to try something new. A new flavor, a new brand, a new fruit or vegetable, a new source of protein. These do not have to be truly newly created or produced, but new to you. Spring is all about new beginnings and transformations – think of it as a season that symbolizes starting fresh. So even if your favorite chicken dish is still on the restaurant menu year after year, try something new. Take some time with spring approaching and reflect on what changes you would like to make to your eating habits, as well as why you want to make them, and how to make them happen. Reflect: take some time to think Drill deeper into your thoughts and feelings about your eating habits before getting into the nitty-gritty details of how you will get there. Take time to journal, think or discuss your thoughts on the following prompts:
WHY: what is your WHY? It’s essential to think about why you want to make a change. Who or what are you doing it for? Finding your motivation for change can help you stick to your goals when the going gets tough. How: how am I going to make this happen for me? We gotta keep it real. Setting huge goals or too many goals at once can feel overwhelming, making it harder to stick to them. My personal and professional rule of thumb is to go for one at a time. Use the SMART goal framework (see my When Life Gives You Lemons blog for more details on this topic, too!) to help you set and keep your goal(s): Specific Measurable Achievable Relevant Time-bound And most importantly, words matter. Speak to yourself as you would your close friend. So instead of using diet language or harsh language like “I need portion control”, use the more empowering, kinder terminology like “I need to be aware of my appetite..”. Which means that you listen to your special body's special signals to let you know when you are hungry, full, satisfied…and ready to spring forwards! Here are some springy recipes to help us get into the groove🕺🏽🤸🏾♀️🚴🏿♂️💃🏾~ Happy Spring🌷  SPRINGY SALMON Salmon is one of the most nutritious fish on the market, as it is low in saturated fat and a good source of protein. It's also one of the best sources of vitamin B12, along with a significant source of potassium, iron, and vitamin D. I also love that it is really hard to overcook salmon (not to say it could never happen 😉), so always moist and tasty. This sweet and sour twist is quite pleasing to the palate. INGREDIENTS 4 6-ounce salmon fillets 1 ½ Tablespoons soy sauce, low sodium 1 Tablespoon honey ½ teaspoon chili garlic sauce 1 teaspoon fresh ginger, minced (yes, this could come in a jar) Optional: fresh parsley and lemon slices for garnish PREPARATION Place salmon fillets in the baking dish. Whisk together soy sauce, honey, chili garlic sauce, and ginger in a small bowl. Pour over the salmon and marinate at room temperature for 15 minutes or in the refrigerator for 2 hours, occasionally mixing a bit to make sure all is marinating well. When ready to cook, preheat the oven to 425 degrees F. Roast salmon for 12-15 minutes. Before removing from oven, broil on high for 1-2 minutes to get desired crispiness. Remove from oven and serve with fresh parsley and lemon for garnish. Makes 4 servings.  MISO YOUR MUSHROOMS Sauteéing the mushrooms first, then mixing in the miso butter ensures that every bite is glazed with the rich buttery, miso flavor…without too much richness. INGREDIENTS 2 pounds small portobello mushrooms, washed, destemmed, and sliced into bite-size pieces 3 garlic cloves, peeled and minced 1 Tablespoon extra-virgin olive oil ¼ teaspoon kosher salt 1 Tablespoon butter 1 Tablespoon miso paste 1 Tablespoon mirin 1 Tablespoon fresh parsley, chopped PREPARATION Place a large sauté pan over medium-high heat. Add olive oil and heat for 1-2 minutes. Add mushrooms and garlic and sauté for 6-7 minutes, until mushrooms and garlic begin to slightly brown. While mushrooms are cooking, place butter in a small bowl, cover, and microwave for about 15-20 seconds until mostly melted. Add miso paste and mirin to butter and stir well. Place mushrooms in a serving bowl. Add miso mixture and toss well. Garnish with parsley. Makes 4 servings.  BARBECUE-SPICED ROASTED POTATOES These bbq seasonings get me excited for grilling time, yet keep the cooking indoors for hopefully just a few more weeks. These were a huge hit in my house - barbecue chip seasonings on fresh potatoes are a win-win.🥔 INGREDIENTS 3 medium-sized russet potatoes 2 Tablespoons extra-virgin olive oil 1 Tablespoon chili-lime seasoning (Trader Joe’s is awesome!) ½ Tablespoon granulated sugar (just a touch per serving, and well worth it for the overall flavor) ½ teaspoon kosher salt ½ teaspoon paprika ½ teaspoon ground cumin ½ teaspoon ground coriander ¼ teaspoon garlic powder Nonstick cooking spray PREPARATION Preheat oven to 425 degrees F. Spray a roasting pan with nonstick spray and set aside. Scrub potatoes and chop them into bite-size pieces. Place in medium-sized microwave-safe bowl. Add olive oil and mix well. Cover and microwave for 8-10 minutes, stirring halfway, or until potatoes are slightly soft. While the potatoes are cooking, in a small bowl, mix all of the spices (chili-lime seasoning through garlic powder). Add the spice mix to the potatoes and mix well. Place the seasoned potatoes on the roasting pan and spread out as much as possible. Roast for 15 minutes, mixing every 5 minutes, or until crispy. Serve immediately. Makes 4 servings.  CHERRY BLOSSOM This original recipe calls for a salted or sugared rim, which is an option, but not necessary. A fun and refreshing drink to celebrate cherry blossom season🍒and our uphill climb to Spring.🌷 INGREDIENTS 1½ ounces tequila 1-ounce lime juice, freshly squeezed 1-ounce grapefruit juice, freshly squeezed is best, but not a must ½ Tablespoon grenadine Optional garnishes: fresh or frozen cherries, lime slices, grapefruit slices PREPARATION Fill a shaker halfway with ice cubes. Add all ingredients and shake well. Pour into a martini glass and garnish to your liking. Makes 1 serving. Cheers🍸!  PEANUT BUTTER BANANZAS I usually do a drink or a dessert in each blog, as I think that it is a choice to make - drink OR dessert most of the time, but not always.😉These could be considered a dessert, but absolutely could be consumed as part of a breakfast meal with some fresh fruit, or as a power-it-up afternoon snack - especially for kids who are on-the-go-go! INGREDIENTS ¾ cup ripe bananas (2-3, depending on their size) 1 cup all-natural peanut butter ½ cup brown sugar 1 egg 1 Tablespoon vanilla extract ½ cup whole wheat flour ½ cup instant oats 1 teaspoon baking soda ½ teaspoon salt ⅓ cup mini chocolate chips PREPARATION Preheat oven to 350 degrees F. Line a cookie tray with parchment paper and set aside. In a medium mixing bowl, mash bananas with a fork. Add peanut butter, brown sugar, egg, and vanilla. Using an electric mixer, beat until smooth. In a separate small bowl, whisk together the flour, oats, baking soda, and salt. Slowly add to the peanut butter mixture, beating until well-combined. Stir in the chocolate chips. Using a tablespoon measure or cookie scoop, form them into rounded balls and place them on the prepared cookie sheet. Bake for 9 minutes or until lightly browned. Makes about 2 dozen cookies. Store in an airtight container for up to a week, or in the freezer for up to a month. Either way, heat before consuming (approximately 8 seconds in the microwave if fresh; 15 seconds if frozen), as they are best warmed!
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com. REFERENCES https://spectrumlocalnews.com/nc/charlotte/weather/2022/03/18/spring-equinox-fluctuates#:~:text=Believe%20it%20or%20not%2C%20it,about%20six%20hours%20every%20year. https://www.researchgate.net/publication/318390296_Why_written_objectives_need_to_be_really_SMART https://www.benjerry.com/flavors/flavor-graveyard Valentine’s Day is a day to spread some extra love and consume some extra chocolate perhaps ☺️, but there is no reason it should only be once a year. Love should be distributed every day.♥️ And chocolate has some profound nutritional benefits which can also be a part of your daily consumption as well! Of course, that does not mean diving into a box of chocolates every day, but enjoying chocolate as part of your meal, snack or treat, can be a healthy habit, even post-Valentine’s Day. **If you are thinking, hold on a second, didn’t I just hear some news about chocolate containing heavy metals? You may be aware Consumer Reports sounded the alarm around the presence of heavy metals in chocolate this past week. No alarms are necessary, but if you want to read more, cuttothechasenutrition did a great job explaining the facts. Chocolate is the most craved food in the world, especially by women, and for good reasons:
And while there are lots of glutinous varieties out there, dark chocolate 🍫 can be a healthy option when you’re craving a treat but want to keep your calories and blood sugar in check. So why dark chocolate? Dark chocolate is the second most popular type of chocolate and is noticeably less sweet than milk chocolate. It’s made from just a few ingredients: cocoa solids, cocoa butter, and sugar. Because it has less sugar and no dairy (unlike milk or white chocolate), dark chocolate has a firmer texture and a pure, rich chocolate flavor. Those numbers on the packages of dark chocolate show how chocolaty they are (versus how sweet they are). The higher the percentage, the more intense the flavor and the less sweet they are. For example, 50% dark chocolate will be much sweeter than 70% chocolate. The 70% contains more cocoa, however, and that is important when it comes to the health benefits of dark chocolate. Cocoa, which is the base of dark chocolate, is rich in plant chemicals called flavanols, and dark chocolate contains up to two to three times more flavanol-rich cocoa solids than milk chocolate. Research shows that flavanols may help to protect the heart, and they’ve also been shown to increase insulin sensitivity, which makes dark chocolate a healthier treat for those managing their blood sugar. To get the most health benefits from your dark chocolate, choose a 70% or higher bar: more flavanols and minerals (iron, magnesium) and less sugar. You can go all the way up to 100%, but make sure to check the label — anything over 85% could include additional fat or sugar to mellow the intensity of the chocolate. So there are health benefits of eating dark chocolate, but of course in moderation. Dark chocolate is still fairly high in calories = 170 calories per ounce of 70-85% cocoa; 2g protein, 12g fat, 13g carb, 7g sugar, and 3g fiber. Make sure to stick with a higher percentage of chocolate (less sugar) and eat mindfully. How exactly do I eat chocolate mindfully? 🤔 When going for a dark chocolate square or treat, enjoy it after a meal when you’ve had some protein and fiber to balance things out and slow down the absorption of sugar into your bloodstream. Looking for some other ways to enjoy dark chocolate? Including cocoa powder and small portions of dark chocolate within your meals works well too. Here are some recipes that focus on the deliciousness of dark chocolate as part of your balanced plate. A win for your stomach, your cravings, and your heart. ♥️♥️  MOUTHWATERING MOLE SAUCE Raw cocoa powder is even higher in antioxidants and flavonoids than dark chocolate, providing you with the heart-healthy benefits of chocolate consumption. Mole sauce is one of my favorite ways to enjoy chocolate, without any excess fat and sugar, and with an amazing combination of spice and flavors. This sauce can be enjoyed with fish, chicken, tofu, vegetables, and any Mexican-style dish you are cookin’ up. INGREDIENTS 1 small Vidalia onion, finely chopped 4 clove garlic, crushed 1 Tablespoon cornstarch 2 Tablespoons chili powder (more if you like extra heat; less if you do not like much heat) 2 chipotle peppers in adobo sauce, chopped into small pieces 1 teaspoon cumin 1 teaspoon cinnamon 1/2 teaspoon dried oregano 2 1/2 cups vegetable stock, low sodium 2 tablespoons smooth peanut butter or almond butter 1 tablespoon tomato paste 1 tablespoon unsweetened cocoa powder ½ teaspoon sea salt Nonstick cooking spray PREPARATION Spray a large nonstick skillet with nonstick cooking spray and place over medium heat. Add onions and sauté 4-5 minutes. Add garlic and continue cooking for another 3-4 minutes. Add cornstarch, chili powder, peppers, cumin, cinnamon, and oregano, and stir until everything is evenly mixed. Continue sautéeing for 1 more minute, stirring occasionally. Remove pan from heat. Add the cooked ingredients to a blender, along with the vegetable stock. Remove the tiny cap opening on the lid of the blender and cover it with a kitchen towel. Blend until smooth. (*Note: if using an immersion blender, prepare the recipe in a medium saucepan.) Return the mixture back to the skillet and place over medium-high heat. Add the nut butter, tomato paste, cocoa powder, and sea salt to the skillet. Stir with a whisk until well-combined and heated through. Taste and add more seasonings if desired. Serve over chicken, fish, veggies, etc. Any amount you are not using should be cooled to room temperature and refrigerated in a sealed container for up to 3 days, or frozen for up to 3 months. Makes about 3 cups of sauce.  CHOCOLATE CHIPOTLE CHICKEN Smokey heat and chocolate apparently go very well together! To keep this heart healthy, I used chicken here, though a lean flank steak or even tofu could also be used. If it is warm enough to get outside, the grill is the best way to go. However, if it is too chilly, a grill pan will also work. About a 10-minute prep, but try to give it at least 1-2 hours for the flavors to marinate. INGREDIENTS 12 chicken thighs, skinless, boneless, trimmed 3 Tablespoons unsweetened cocoa powder 2 chipotle peppers in adobo sauce, stems removed 1 Tablespoon Worcestershire sauce 2 teaspoons light brown sugar 2 Tablespoons chicken or vegetable broth, low sodium ¼ teaspoon salt PREPARATION Place cocoa powder, chipotle peppers, Worcestershire sauce, brown sugar, and salt in a blender and blend until smooth, about 1 minute. Rub over prepared chicken (yes, it will look like tasty mud 🙂). Cover and refrigerate for 1-2 hours. Preheat grill. Grill chicken over medium heat for about 5-6 minutes on each side or until chicken is cooked through. Makes 6 servings.  QUICK CHICKEN AND SAUSAGE JAMBALAYA With the start of Mardi Gras later this month, I wanted to include at least one New Orleans dish! I have made some long-winded jambalayas :), but during the week a speedy recipe is much desired. Cajun food can be rich at times, but this recipe uses fresh and tasty ingredients that are lower in calories, fat, and sodium - but never flavor! Though there is no chocolate in here 😉, there is a nice spicy kick of heat. Tip: This is a great recipe to use leftover chicken. If you do, just add it for the last 5 minutes to heat it up. INGREDIENTS 1 pound chicken breasts, skinless, boneless, cut into bite-size pieces 1 pound chicken sausage, low sodium, cut into bite-size pieces 1 15-oz can chopped tomatoes, no sodium, drained 1 small onion, chopped (about a cup) ½ cup green pepper, finely chopped 2 ½ cup chicken stock or vegetable stock, low sodium ¼ teaspoon ground thyme ¼ teaspoon ground oregano ¼ teaspoon red pepper flakes 2 cups brown rice, cooked 2 Tablespoons fresh parsley, finely chopped Nonstick cooking spray PREPARATION Spray the inside of a large cast-iron skillet with nonstick cooking spray and place over high heat. Heat the skillet for 2-3 minutes and add the chicken and sausage. Cook for 7-8 minutes, stirring constantly, until lightly browned. Add the tomatoes, onions, and green pepper and continue cooking for 10-12 minutes, or until the onions are slightly browned. Stir in the stock, thyme, oregano, and red pepper. Reduce heat to a simmer. Place lid on top of the skillet and continue to simmer for 8-10 minutes, stirring every few minutes. Remove the skillet from the heat and stir in the rice. Cover and let stand for 5 minutes. Remove the lid, stir, and garnish with parsley. Makes 6 servings.  BLUEBERRY, CHERRY, AND CHOCOLATE MUFFINS These moist and tasty muffins provide sweetness, but not too much, along with fiber and nutrients from the three different types of fruit, plus some dark chocolate, of course. I use a mallet to both crush and chop the chocolate inside a sealed sandwich bag, using less pressure when going for the chopped, larger chunks of chocolate. INGREDIENTS 2 overripe bananas, mashed with a fork ½ cup plain nonfat Greek yogurt 1 large egg ½ cup whole wheat flour ½ cup all-purpose flour ¼ cup sugar or a sugar substitute equivalent 1 ½ teaspoons baking powder ¼ teaspoon baking soda 1 cup fresh or frozen blueberries ¼ cup dried cherries 1 ½ ounces dark chocolate, crushed ½ ounce dark chocolate, chopped Nonstick cooking spray PREPARATION Preheat the oven to 375 degrees. Spray 9 muffin cups with nonstick cooking spray. In a small bowl, whisk together the bananas, yogurt, and egg. In a medium bowl, combine the flours, sweetener, baking powder, and baking soda. Add the blueberry and cherries and toss well. Add the yogurt mixture and stir just until the ingredients are well-blended. Using a ¼ cup measuring cup, fill each prepared muffin cup about ⅔ full. Bake for 18-20 minutes, or until the tops a lightly browned and a toothpick comes out clean from the center of a muffin. Cool in the muffin tin for 5 minutes. Remove and finish cooling on a wire rack. Makes 9 muffins. Other easy ways to add some dark chocolate to your daily healthy eating: 🍫Crush and sprinkle on top of your oatmeal 🍫Drizzle 1-2 tablespoons of melted dark chocolate on top of your yogurt 🍫Dip a few strawberries or banana pieces in melted dark chocolate 🍫Blend into your protein shake or smoothie
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com. REFERENCES Risk factors and comorbidities associated with magnesium deficiency in pregnant women and women with hormone-related conditions: analysis of a large real-world dataset Gender-related Differences in Food Craving and Obesity Use of dark chocolate for diabetic patients: a review of the literature and current evidence Harvard - The Nutrition Source: Dark Chocolate Welcome to 2023! New years can be exciting because they are something new, something spicy 😉, something that may inspire us to create new beginnings, or not. And not is fine too! Just because it is January, you do not have to change a thing about yourself or your life. If you are feelin’ it, pivot, readjust, shift in any shape or form. But if you are not, you are still amazing just as you are today. Whether you desire to make a change or not, make sure you stay true to yourself. What are your thoughts and goals? No matter what you decide to do or not do, always remember to love yourself, respect yourself, and treat yourself with the best of intentions, just as you would your favorite people out there in the universe. Self-love is not selfish. It is necessary. You cannot treat others with the love and respect they deserve, or expect in return if you do not give it to yourself first. Self-discipline can be a part of self-love. It is not to make you feel bad or set yourself up for failure. It is a form of love that can be hard at times, but you are worthy of the strength and perseverance it takes to reach your goals. To keep going. To forgive yourself as needed, to push yourself at times, but never with judgment or negative thoughts. With grace, kindness, wholeness, respect, balance, toughness, energy, courage, and forgiveness. As we enter this new year, think about what is your happy healthy? You cannot “diet” forever and expect to feel happy and joyful around food, one of life’s simple pleasures. Yes, dieting can bring weight loss, but what is the cost to your happiness? It is usually not sustainable, which will not make you happy. Find your healthy space where you feel happy. This place should be where you make healthy choices most of the time, but when you choose not to, you still feel happy. Or when you feel you did not necessarily need to have that third drink 🙃 and dessert, but you did, which is okay. Do not judge yourself for it. Be kind to yourself, forgive yourself, and make your next choice a healthy one. Keep moving forwards, keep loving yourself exactly how you are today, and love the process of evolving new behaviors and new habits of your choosing, always choosing you.♥️❣️ Happy healthy meals are leaving the table satisfied, both physically and mentally, but not overly full. One of the most consistent ways to make this happen is lots of veggies. They help to bulk up your meal and provide lots of nutrients, fiber, and color. I focused on lots of veggies this month, lean protein, and of course a sweet treat - happy cooking! 🥬 🍗 🥦  CRUNCHY ASIAN SALAD Ready for some crunch and zing with your greens? This salad is a lightened-up version of your typical recipes, which call for frying the noodles, as well as adding a lot of sugar and excess fat to the dressing. It is fun to make for a crowd, and a great one to add protein to for multiple lunches or dinners throughout the week. INGREDIENTS For the salad: 1 large head Nappa cabbage (or 2 small head), rinsed and chopped or torn into bite-size squares 4 green onions, white parts diced 1 package Ramen Noodles 6 ounces peanuts, low salt (could also use slivered almonds, sunflower seeds, or a combination of all) For the dressing: 3 Tablespoons low-sodium soy sauce 10-12 packets of sugar substitute (ie. Splenda) ½ cup apple cider vinegar 2 Tablespoons olive oil 2 Tablespoons vegetable broth, low sodium 1-2 garlic cloves, crushed (about 1 teaspoon) 1 teaspoon fresh ginger, finely chopped PREPARATION Preheat the oven to 350 degrees. Cover the roasting pan with parchment paper. Open the Ramen noodles and remove the seasoning packet. Place noodles in a sealable bag. Using a mallet, lightly pound noodles into bite-size pieces. Pour onto parchment paper. Add peanuts or nuts of your choice. Roast for 10-15 minutes, or until noodles are lightly browned, stirring halfway. Remove from the oven and let cool. Set aside ½ cup of noodles and nut mixture. While noodles are roasting, toss cabbage and green onions in a large salad bowl. Set aside. Place dressing ingredients in a blender. Blend for 1-2 minutes. Toss cabbage and green onions with half of the dressing. Add bulk of noodles and nuts, more dressing to your liking, toss and top with the remaining half cup of nuts and noodles. Suggested other toppings: edamame, shredded red cabbage, shredded carrots, roasted chicken, tofu, etc.  WHOLE ROASTED CAULIFLOWER This has been on the must-do cooking list for a while, and it did not disappoint. Easy prep work with a fun and delicious result. My daughter created the sauce as well, which is a yummy addition to this pretty, fun, light, and tasty “flower.” INGREDIENTS 1 head cauliflower, 3 Tablespoons olive oil 1 teaspoon dried parsley 1 teaspoon dried basil 3 cloves garlic, minced 2+1 Tablespoons Parmesan cheese, grated ½ teaspoon smoked paprika ¼ teaspoon salt ¼ teaspoon freshly ground pepper 2 Tablespoons freshly squeezed lemon juice PREPARATION Preheat the oven to 400 degrees F. Rinse the cauliflower head and pat dry. Remove the outer leaves. Carefully cut off the bottom so that it's flat, being careful not to cut off so much that it falls apart. We need the head to stay intact! In a small bowl, whisk together the olive oil, parsley, basil, garlic, 2 tablespoons of Parmesan cheese, smoked paprika, salt, black pepper, and lemon juice. Place nonstick foil on a roasting pan. Place the cauliflower head upside down (core side up) onto the foiled pan. Using a pastry brush, generously brush the cauliflower all over with the sauce, making sure to let some drip into the core of the cauliflower. Flip over and brush the remaining sauce all over the top. Roast in preheated oven for 45 minutes, or until the cauliflower is tender and pierces easily with a fork. Sprinkle the top of the cauliflower with the remaining tablespoon of Parmesan cheese. Place the cauliflower under the broiler and broil for about 3-4 minutes, until the cheese is browned. Sprinkle with basil and parsley and any other desired spices. Makes 4-5 servings side-dish servings, or 2 main-dish servings.  CRISPY SMASHED BRUSSEL SPROUTS I always serve at least two veggies to choose from at dinner, and when pressed for time, a veggie plus a fruit, just to make sure there is plenty of produce - to be sure we hit the 50% mark for the meal! Here is a second favorite veggie from this past month, which of course involves Brussel sprouts. These are seriously tasty and are NOT dripping with oil as most restaurant versions seem to be the case lately. The use of the air fryer is a bonus if you have one, adding that crispiness without the extra oil. INGREDIENTS 1 ½ pounds Brussel sprouts, trimmed and halved 2 Tablespoons olive oil ¼ teaspoon salt ½ teaspoon freshly ground pepper 2 tablespoons Parmesan cheese Nonstick cooking spray or olive oil spray Optional toppings: balsamic glaze, hot honey, hot sauce PREPARATION Preheat oven to 400 degrees F. Cover the roasting pan with nonstick foil and nonstick cooking spray. Place prepared Brussel sprouts in a large mixing bowl. Add oil, salt, and pepper and mix well. Spread out evenly onto the prepared pan. Roast in the oven for about 20 minutes, or until easily pierced with a fork. Remove from oven and let cool slightly. Flatten the sprouts with the bottom of a sturdy glass, pushing straight down on each one. Preheat the air fryer to 400 degrees F. In batches as needed, place sprouts on the air fryer tray. Spray lightly with nonstick cooking spray or olive oil spray and sprinkle with Parmesan cheese. Air fry for 4-5 minutes, or until sprouts are crispy and cheese is melted. Repeat with additional batches. Serve warm. Sprinkling with a sauce of choice. Makes about 6 servings.  PORTUGUESE-STYLE PERI PERI CHICKEN with CILANTRO SAUCE As we were recently in Portugal, I could not wait to create some Portuguese dishes upon our return. Though seafood is an absolute favorite of mine, by the time we got home, we were craving chicken 😀. The original recipes use whole chicken or chicken pieces, but to keep things leaner, I used boneless skinless chicken thighs and breasts. I tweaked some of the spices for a delicious and moist combination, especially with the sauce. I suggest serving it over brown basmati rice, with lots of fresh veggies! INGREDIENTS 2 pounds boneless, skinless, chicken thighs and/or tenderloins, trimmed For the marinade: 1 Tablespoon Ancho chili pepper 2 Tablespoons smoked paprika (yes, the smoked is needed here, if possible) 6 cloves of garlic, peeled ½ Tablespoon kosher salt 1 teaspoon coriander ¼ cup plus 1 Tablespoon red wine vinegar ¼ cup olive oil ½ teaspoon black pepper For the sauce: 10 ounces plain Greek yogurt, nonfat 1 bunch of fresh cilantro, finely chopped (yes, if not a cilantro fan, you can substitute basil) ¼ teaspoon kosher salt ½ teaspoon coriander 1 ½ Tablespoons freshly squeezed lemon juice PREPARATION Preheat oven to 400 degrees F. Cover the roasting pan with nonstick foil and set aside. To prepare the marinade, add the Ancho chili pepper through black pepper into a blender. Blend into a paste. Place chicken pieces into a large bowl. Pour marinade on top and mix well, until all pieces are covered with marinade. (*Note: You could marinate the chicken overnight or in the refrigerator for an hour or longer, but not necessary.) Spread chicken onto prepared pan. Place pan in the oven and bake for about 15 minutes, flip chicken, and back for another 15-20 minutes, or until chicken is thoroughly cooked through. Place on a serving platter and sprinkle with extra cilantro and smoked paprika. While the chicken is cooking, place the sauce ingredients in the clean blender and blend until smooth. Serve with chicken. Makes 7-8 servings. Suggest serving with the tastiest sauce ☺️:  Optional Tahini Dipping Sauce ⅓ cup water ⅓ cup tahini paste (I always recommend the Soom brand, just the best!) 3-4 Tablespoons fresh lemon juice 2 tablespoons Greek yogurt ½ teaspoon cumin powder ½ teaspoon kosher salt plus more to taste ½ teaspoon garlic powder Add all ingredients to the blender. Blend and add more water for desired consistency. Enjoy!  CHOCOLATE CHIP PB BANANA BARS Okay, these contain chickpeas as well, but there are only so many words one can put in a title! They are tasty, warming treats, which could be consumed as part of breakfast, a snack, or an after-dinner treat. They are naturally balanced, as they contain protein, whole grain, and produce. I even prepared the nutritional analysis so you could see for yourself! Be sure to remove them from the oven at the timer, as they should still be soft to the touch. If not eating them directly from the pan ;), heat a serving for about 10-12 seconds in the microwave. INGREDIENTS ½ cup chickpeas, rinsed ⅓ cup natural peanut butter 2 bananas, medium, mashed 1 egg 1 teaspoon vanilla extract ½ cup whole-wheat flour ½ cup all-purpose flour ½ teaspoon baking soda ½ teaspoon salt ⅓ cup mini chocolate morsels PREPARATION Preheat the oven to 350 degrees F. Line an 8x8-inch baking pan with parchment paper, draping it over the sides, for easy removal. Place the chickpeas in a medium mixing bowl and mash with a masher. Add the peanut butter and mashed bananas and blend using a fork. Add the egg, vanilla, flours, baking soda, and salt. Stir well until a smooth consistency. Add the mini chocolate morsels and stir to combine. Place the mixture in the prepared baking pan. You can spread a bit with the spoon but will need to use your cleans hands to spread it out evenly. Bake for 18 minutes and remove from oven. Grab the parchment paper sides to immediately remove from the pan and let cool for about 10-15 minutes. Slice into 16 bars. You can keep the extras in an airtight container in the pantry for 5-6 days, or the freezer for a month. Be sure to heat your serving in the microwave when indulging! Nutrition Information Serving size: 1 bar Per serving Calories: 116; Total fat: 4g; Saturated fat: 1g; Sodium: 153mg; Cholesterol: 39mg; Total carbs: 16g; Fiber: 2g; Sugars: 4g; Protein: 5g
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com. REFERENCES Ayala EE, Winseman JS, Johnsen RD, Mason HRC. U.S. medical students who engage in self-care report less stress and higher quality of life. BMC Med Educ. 2018 Aug 6;18(1):189. doi: 10.1186/s12909-018-1296-x. PMID: 30081886; PMCID: PMC6080382. Clay, R. A. (2020, July 1). Self-care has never been more important. Monitor on Psychology 51(5). https://www.apa.org/monitor/2020/07/self-care Davis, T. (2018, December 28). Self-care: 12 ways to take better care of yourself. Psychology Today. https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself We can always depend on December to bring quite a flurry of activity. As we are still digesting our Thanksgiving meal, we are blasted by the holiday sales, shopping excursions, decorating, gatherings, giving opportunities, and travel. December is mostly a wonderful time, but often some anxiety and exhaustion creep their way into our minds, not to mention the eating opportunities that start to creep their way into our waistlines. With the holidays quickly approaching, and the end of 2022 in sight, it is a great time to think about what your health priorities will be in 2023. As I have been working with people on their weight loss goals for over 30 years now (o.m.g…), I have experienced the intensity of what it takes to lose weight and maintain weight loss. I have also observed the growth in diabetes, including the creation of the term “prediabetes.” Prediabetes was not even a thing way back when, or at least something of which we were scientifically aware. It was not until 2003 that the American Diabetes Association issued guidelines and coined the term “prediabetes” to better motivate doctors and patients to take diabetes risk seriously. Today’s latest statistics show 38% of US adults have prediabetes, but only 2 out of 10 are even aware that they have the condition. This lack of knowledge is scary, as prediabetes left untreated can begin to do damage to your body. The extra sugar floating around in your bloodstream causes inflammation in your blood vessels, which can lead to damage to your heart, kidneys, and blood vessels. Not pleasant facts, but there is good news! Prediabetes can be reversed. I will repeat, prediabetes can be reversed. But it takes hard work…weight loss. And as we know, weight loss is no easy or simple accomplishment, but it can be done. As we gain more weight, especially with aging (another fun fact), our cells become more and more resistant to the effects of insulin. Insulin is the hormone produced by the pancreas, which allows glucose (blood sugar) to enter the body's cells to provide energy. After you eat, carbohydrates break down into glucose, the body's primary source of energy, which then enters the bloodstream. Insulin is the key to opening your cell doors, allowing you to use your glucose for energy. Without insulin or enough insulin, it is like trying to break into your front door without a key. Most likely, not happening. Hence, you start to have higher amounts of blood sugar floating around in your bloodstream. The key for you - know your number and what it means. There are other important numbers to know, but an important one for prediabetes: A normal fasting blood sugar level (mg/dL) is below 100; whereas, the level of a person with prediabetes is between 100 and 126. Greater than 126 is classified as type 2 diabetes. If you do not know your number, I would suggest this as your first goal for 2023. Knowledge is power. Back to our good news on the reversal of prediabetes - eating healthy foods, making physical activity part of your daily routine, and obtaining and maintaining a healthy weight can help bring your blood sugar level back to normal range. This takes us right back to our ongoing discussions that when it comes to your health, be the best you can be!!! So here’s to breaking into 2023 with knowledge, power, laughter, celebration, and moderation - making this your healthiest year yet!! Wishing you a very happy and very health new year  THAI CURRY SQUASH SOUP Everyone I speak with lately is busy making soup. Rightfully so with the chilly temps, as well as the delicious flavors a fresh soup can bring to any meal (or be the meal). I lightened this original recipe by cutting out the butter and oil, using light coconut milk, and simplifying some of the ingredients, without changing the delightful flavors. INGREDIENTS 1 medium onion, thinly sliced 1/4 cup thinly sliced fresh ginger 2 Tablespoons Thai red curry paste 3 pounds butternut squash, peeled, seeded, and cut into 2-inch pieces 5 cups of water 2-13.5 ounce cans lite coconut milk 1 teaspoon lime zest 1 stalk fresh lemongrass, smashed and cut into quarters 2 Tablespoons sugar 2 Tablespoons fresh-squeezed lime juice freshly ground pepper and salt to taste Nonstick cooking spray Garnish suggestions: 2 scallions, thinly sliced plus about a 1/4 cup of fresh cilantro, chopped PREPARATION Spray the bottom of a large soup pot with nonstick cooking and place over medium heat. Add the onion and ginger and cook for about 6–7 minutes, or until the onion is softened. Add the curry paste and cook for another 2 minutes. Add the squash and water and bring to a boil. Cover partially and simmer over low heat until soft, about 25 minutes. Add the coconut milk, lime zest, and lemongrass, stirring to combine. Continue to cook with the lid slightly ajar, for another 30 minutes. Discard the lemongrass. Working in batches, purée the soup in the blender, making sure to remove the center cap from the lid of your blender and cover the top with a towel (*If you have an immersion blender, go for it!) Repeat until all of the soup has been puréed and returned to the soup pot. Stir in the sugar and lime juice. Add freshly ground pepper and salt to taste. If not serving immediately, store in the refrigerator for up to 3 days. When ready to serve, reheat and ladle into bowls. Garnish with scallions and cilantro. Makes 12 1-cup servings.  LEMON PISTACHIO PESTO It is time for another fresh pesto! It is a simple recipe to create, and one that could be used to sauce up your whole grains, veggies, chicken, tofu, or fish. I did not use any cheese here, but it could easily be added to suit your taste and desires. This could also be frozen in an ice cube tray for about a month or in other freezer-safe containers for about 6 months. Use the amount that works best for your taste buds, as the broth versus excess oil keeps this sauce super light and tasty. INGREDIENTS 4 cups basil leaves 1 1/2 cups flat-leaf parsley 1/2 cup roasted pistachios 1 Tablespoon extra-virgin olive oil 1/2 cup vegetable broth, low sodium 3 Tablespoons freshly squeezed lemon juice 1 teaspoon lemon zest 1/4 teaspoon kosher salt PREPARATION Place all of the ingredients in a blender. Blend for 2–3 minutes, or until well-combined. If you desire a thinner consistency, add more broth and continue to blend. Makes approximately 1 1/2 cups.  FRESH BERRY PARFAIT Desserts tend to make a way-too-often appearance this time of year. And at times, indulging is exactly what you should do! But to keep it all in balance, often something sweet and refreshing satisfies that desire without the excess calories. This tasty and simple delight can be a quick breakfast, mid-day snack, or dessert. INGREDIENTS 1/2 cup vanilla nonfat greek yogurt 1 teaspoon honey 1/4 teaspoon lemon zest 1 cup fresh berries (any combination of blackberries, raspberries, strawberries, and/or blueberries) 1 teaspoon mini chocolate chips (optional :), but if you want chocolate, a little can go a long way) PREPARATION Place 1/4 cup of yogurt in the serving dish. Drizzle with 1/2 teaspoon honey and sprinkle with half of the lemon zest. Place 1/2 cup of berries on top and repeat. Sprinkle with mini chocolate chips. Makes one serving.  RAZZY BUBBLES We cannot bring in the new year without a light and tasty cocktail. This is a simple and refreshing recipe, for hopefully a refreshing year ahead. CHEERS!!! INGREDIENTS 8 teaspoons raspberry liqueur (ie. Chambord) 16 raspberries 2 cups unsweetened cranberry juice 1 bottle champagne or sparkling wine PREPARATION Measure and place one teaspoon of raspberry liqueur into 8 champagne flutes. Place 8 raspberries into a small bowl. Muddle well with a muddler or the bottom of a wooden spoon. Scoop out with a teaspoon, placing one teaspoon of muddled raspberries in each champagne flute. Fill the glass about a third to halfway with unsweetened cranberry juice. Top off with champagne and garnish each glass with a raspberry.
For comments, thoughts, requests, or anything else you feel the need to share, please do! REFERENCES https://www.cdc.gov/diabetes/basics/prediabetes.html Zand A, Ibrahim K, Patham B. Prediabetes: Why Should We Care? Methodist Debakey Cardiovasc J. 2018 Oct-Dec;14(4):289-297. doi: 10.14797/mdcj-14-4-289. PMID: 30788015; PMCID: PMC6369626. Elgart JF, Torrieri R, Ré M, Salazar M, Espeche W, Angelini JM, Martínez C, Martínez J, Giampieri C, Etchegoyen G, Ricart JP, Rodríguez ME, Gagliardino JJ. Prediabetes is more than a pre-disease: additional evidences supporting the importance of its early diagnosis and appropriate treatment. Endocrine. 2022 Nov 9. doi: 10.1007/s12020-022-03249-8. Epub ahead of print. PMID: 36352336. We all have many wonderful intentions to form new healthier habits and rituals, whether food-related, exercise-related, and the many behaviors in between. But most of us kinda suck at it. Honestly😃 — and no judgment — just fact. Why is it so hard to stick to the changes we want to make or even start to make? First of all, we are humans. Being human is amazing, but it is filled with imperfections. This is what us humans. We have a lot of road blocks in our way when it comes to embracing new habits, many of which we cannot change. But we can walk around them. Not just a light stroll of course, but an intense Jalen Hurts kinda squat and push (even if you are not an Eagles fan, you have to give #1 the credit he deserves!) Why so much effort? Because there is so much intensity pulling us the other way. It is common for attempts to alter eating, exercise, and other health-related habits to fail not simply due to a lack of willpower or lack of knowledge, but because of the strength of specific circumstances and triggers to elicit learned responses — or more simply put, our habits. Think about when you have been on a roll with making yourself a balanced breakfast every morning. But then your schedule or someone else’s schedule in your household changes, and you are thrown off course. Getting back on course is hard, harder than it was to start on the new course, which was actually not easy to do either. Hard stuff. As a result, the next thing you know, you are skipping breakfast again and then starving and overeating by lunch. Humans frequently fall back on their habits. Despite our greatest efforts to change behaviors, habits can keep us acting the way we always have. But, there is hope for change🙏🏽! Focusing on the habits we want to change (versus a singular food or food group) and the new ones we want to form can lead to positive results in maintaining our desired behavior change(s). We have chatted about this before here, our triggers — our context. Those situations we find ourselves in where we feel like we are squatting 600 pounds (Jalen Hurts reference again, in case you missed the link above😉) and it calls for our whole self to take part in the situation. Do I walk away? Do I share my struggle? Do I avoid the situation completely? It is easy and human to feel weak when a trigger is pushing against you. This is where habit discontinuity comes into play. Say whaaaat🙃 ? Simply put, we need to figure out how we can reduce or avoid the situation or environment or stimulus that has previously shown potential or we know has potential, to throw us off course. There is research out there suggesting to avoid these situations completely, but I do not find that to often be realistic. Instead, have a plan that works for YOU. And practice it — again and again. Every success is achieved by practice. For example, when you are out with friends who drink more than you, have a plan with yourself before you go, i.e., I will have two glasses of wine at the most and switch to sparkling water. When you have coworkers or family who you know love to order apps and dessert, decide which one you really want to enjoy a mindful portion before you are in the situation. You could even type your plan into your phone, with a reminder alert when you are in the moment. It will not always go exactly as planned, but keep practicing. Empower YOU💪🏼. You are the one who gets to make the final decision and choices. Habit formation occurs by repeating a behavior in a consistent context until it has become automatic, establishing a direct link between the context and the behavioral response such that, eventually, the mere perception of that context automatically triggers the behavior. It is not easy, but the more you practice, the better you will get at it. The less strength and effort it will take, for you to most often, choose you. Here are three of my favorite new recipe creations that are balanced, nourishing, warming the heart and soul, inspired by you.  TAHINI SALMON I had a recent discussion with a client who shared her love for tahini. However, she was feeling guilty about consuming too much of this nutritionally dense, yet calorically dense, sesame seed paste. Here is one recipe we created to enjoy the full flavor of tahini, but balanced with other ingredients to create a delightful and light dish. INGREDIENTS 4 6-ounce salmon fillets 1 Tablespoon tahini 3 garlic cloves, minced 2 Tablespoons fresh-squeezed lemon juice 1 teaspoon oyster sauce freshly ground pepper to taste Optional toppings: fresh thyme or rosemary PREPARATION Preheat oven to 400 degrees. Rinse and pat dry salmon fillets. Cover baking sheet with nonstick foil. Place salmon fillets on baking sheet. In a small bowl, mix tahini, garlic, lemon juice and oyster sauce. Cover salmon evenly with sauce. Bake for 10–15 minutes or until salmon is cooked through. Broil on high for one extra minute and remove from oven. Top with freshly ground peppers and fresh herbs of your choice. Makes 4 servings.  NOT YOUR AVERAGE CHICKEN ENCHILADAS There is something about these, that I keep making them and making them and making them. They are such a tasty, easy, make-ahead if desired, family-pleasing meal. There are many variants of enchilada recipes from various countries. You can make them your way — vegan cheese and protein, shrimp instead of chicken, corn or whole wheat tortillas, heavier or lighter on the spices and toppings. Just have fun with this recipe and enjoy! INGREDIENTS 1 16-ounce jar of salsa (mild, medium, hot, fresh or jarred) 14–16 ounces shredded chicken (3–4 chicken breasts or thighs, skinless**great way to use leftovers) 1/3 cup plus 1 Tablespoon fresh cilantro, chopped 2 teaspoons chili powder (Mexican-style is great, but either works) 1 teaspoon ground cumin 1 teaspoon dried oregano 8 8-inch tortillas (corn, whole wheat, spinach, etc.) 12 ounces enchilada sauce (authentic brands suggested, ie. Rosarita©️, Las Palmas©️) 1 cup shredded reduced fat Monterey Jack and/or Cheddar cheese Nonstick cooking spray Optional garnishes and toppings: fresh avocado, plain fat free Greek yogurt, reduced fat sour cream, fresh lime slices PREPARATION Preheat oven to 400 degrees F. Spray a 9x13 baking dish with nonstick cooking spray and set aside. In a medium bowl, mix together the salsa, chicken, chili powder, cumin and oregano. Place about 2 heaping tablespoons of the mixture into each tortilla, roll up and place seam side down into prepared baking dish. Pour enchilada sauce evenly on top. Sprinkle with cheese. Cover with foil and bake for 25 minutes. Remove foil and broil on high for one minute, or until cheese is lightly browned. Sprinkle with fresh cilantro and any other suggested optional garnishes and toppings. Makes 4–6 servings.  ZUCCHINI BROWNIES Before you yuck my yum :), this was a client request. She had mentioned loving these when someone made them at work all the time and wanted a recipe. Of course the traditional recipes out there contain a lot of sugar and oil, so I did my best to reduce the excess fat, sugar and white flour, yet still create a dessert that provides you with nutrition AND a moist and yummy delight. I do not often bake with sugar substitutes, but this worked really well here. I suggest freezing in single portions, as they only maintain their shelf-life for a few days. They should be consumed warm, so microwave for 10–15 seconds, check for doneness, and gracefully indulge :). My family loved these à la mode, with a dollop of frozen yogurt on top🍧😋. INGREDIENTS 1 cup unsweetened applesauce 1 cup sugar substitute for baking (ie. Splenda) 1/4 cup unsweetened cocoa 2 cups shredded zucchini, NOT drained — the more moisture, the better 1 Tablespoon vanilla extract 2 cups whole wheat flour 1/2 Tablespoon baking soda 1/2 teaspoon salt 3/4 cup mini semi-sweet chocolate chips, divided nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Place a full sheet of parchment paper in a 9x13 inch baking pan and spray with nonstick cooking spray. Set aside. In a large mixing bowl, combine applesauce, sugar substitute and cocoa. Hand mix well until it forms a wet sand (this will get a little heavy to mix). Add shredded zucchini, vanilla extract, flour, baking soda and salt. Mix until well-combined. Stir in a half cup of the chocolate chips. Pour into prepared baking pan and sprinkle with remaining chocolate chips. Bake for 25–28 minutes, or until a toothpick comes out clean from the center of the pan. Lift with parchment paper to remove from pan and cool on counter. Slice into 18 servings. Remember to serve warm! 🦃Holiday tip🧡: We are heading into the holiday season, with Thanksgiving on the horizon. I do not often share holiday recipes, as it seems that would be all my blog is about 😊. But I would love to share some holiday cheer, cheering on each of you: Approximately how long does it take for your body to recognize it is full? About 20 minutes! Sensations of fullness are not immediate, thus we need to slow ourselves down so we feel full before we eat more food. Why this question? Because sometimes it is the most simple of habit changes that can render the biggest results. Slow down🦃.
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com.
Reach for nature first. Whether you are focusing on balancing your plate, increasing your physical activity, or working on your mental health (and let’s be serious, we are all working on all of these things!), nature is always available. Nature is here with us for an abundance of reasons — vegetables provide us with an obscene amount of vitamins, nutrients, and fiber 🌶. The beauty of nature in the fall creates a walking or running route that takes on a whole new level of appreciation 🍁. There is no better place to take a mindful break than going outside and connecting to the cool, fresh air☀️. Fruits and vegetables are the foods closest to nature, found in their mostly unaltered natural form. Vegetables are the lowest calorie-containing food group, yet with the highest return on investment when it comes to nutrition. Including vegetables as at least 50% of your meal (always keeping the balanced plate in mind, 50–25–25 -> vegetables are half of your plate), or snack, you will always satisfy your appetite. Hungry for more? Eat more veggies. Why do vegetables bring on satiety? They are high in fiber and water, creating that bulking sensation in your stomach, signaling to your brain that you are full. Vegetables 🌶 🍆 🍅 are certainly not the only food your body needs, but they do leave less room for the foods you do not need as much of. When you consume at least 1–2 cups of veggies at a meal, the 1–2 bites of dessert are satisfying too! You should never leave a meal feeling deprived. Eat more, not less. If you are not a huge fan of vegetables or cooking for not-such-huge fans, keep trying all the various flavors out there. From the variety of veggies to the many ways to prepare veggies and season veggies, don’t give up :)! You will find that texture, color, and taste, inspire taste buds to find their produce pulse. Encourage dashing and splashing at the table, creating confidence and enjoyment, for even the most stubborn senses 😋. The focus is always about balance. Balancing these vegetable recipes with a lean protein (1/4 of your plate) and whole grains (the other quarter of your plate), augmented with a little bit of whatever it is you love to eat, will naturally let you be the healthiest you. Don't get too stuck in the details. Get out there and explore the big picture.  GRASPING FOR GAZPACHO We are coming to the end of tomato season out east, but they are still out there! Gazpacho is one of the easiest and freshest dishes you can quickly prepare in the blender. Season it to your liking and keep it around for about 4–5 days in the refrigerator, stored in an airtight container. This nutritionally loaded soup, high in vitamins C, A, and E, as well as minerals and antioxidants, is a filling side dish to any meal, or a quick and refreshing snack. INGREDIENTS 2 pounds ripe plum or Roma tomatoes, halved, core and seeds removed 1 medium cucumber, peeled, sliced into thick coins 1 medium red, yellow, or orange bell pepper, stem and seeds removed, sliced into large chunks 1/2 medium sweet yellow onion, peeled and cut into large chunks 3 cloves of garlic, peeled 1/4 cup fresh cilantro leaves 2 Tablespoons olive oil 2 Tablespoons balsamic vinegar 1 12-oz can low sodium V-8 juice 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1 teaspoon cumin Optional toppings: hot sauce, fresh cilantro leaves, cucumbers PREPARATION Place all of the ingredients in a large blender or food processor. Pureé for about 2 minutes, leaving it slightly chunky. Taste and season as desired. Place in a container and refrigerate for at least 4 hours or overnight, to give all of the flavors a chance to meld together. Serve chilled with suggested toppings. Makes 5–6 servings.  ORZO WALNUT SALAD Sometimes it can be challenging to get all of your favorite foods into one dish. Sometimes it is easy :0). This is one of those dishes you can easily add any of your missing favorites while satisfying your body and your soul. You can make it as a side dish for the family, and add in desired extras to make it a complete meal for lunch the next day. Loading up this dish with Brussels sprouts, you only need about half of the usual amount of orzo. INGREDIENTS 8 ounces whole wheat orzo, prepared according to package directions 1 1/2 pounds Brussels sprouts, thinly sliced and chopped 1 shallot, peeled and chopped 1 Tablespoon olive oil 4 garlic cloves, minced 2 Tablespoons walnut oil 4 Tablespoons water 2 Tablespoons lemon juice, fresh squeezed 1–2 Tablespoons fresh chives, chopped 1 1/2 Tablespoons honey mustard freshly ground pepper and salt to taste Optional toppings: 2 Tablespoons walnuts, chopped and toasted, 1 Tablespoon lemon zest, chickpeas, kidney beans, etc. PREPARATION Place a large skillet over medium heat and add the olive oil and heat for 2–3 minutes. Add the Brussels sprouts, shallot, and garlic, and sauté for 8–10 minutes, or until tender and caramelized. (NOTE: You could skip the caramelizing and microwave to steam instead. I have made both ways, and both are delicious!) While Brussels sprouts, shallots, and garlic are cooking, add walnut oil through honey mustard into the blender and process until smooth, about 2 minutes. Add pepper and salt to taste. In a large serving bowl, combine orzo, Brussels sprout mixture, and dressing. Stir until well combined. Taste to add any additional pepper. Top with walnuts and lemon zest, if desired. Makes 4 servings. This recipe can easily be doubled or tripled for a crowd.  EGGPLANT FRIES Eggplant is one of those vegetables that can be made in at least 10 different ways, creating multiple textures and flavors. I have always been a huge eggplant fan, but these truly surpassed my expectations. A tasty and fun side dish to any meal. INGREDIENTS 1 large eggplant 1 1/2 cups of nonfat milk 1/4 teaspoon salt 1–2 teaspoons chili powder (depending on your preference for heat) 1/4 cup fresh Parmesan cheese, finely grated 3/4 cup panko bread crumbs nonstick cooking spray PREPARATION Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Peel the eggplant with a peeler. Cut into “fry strips” using a sharp knife. Pour milk into a medium bowl. Place the eggplant strips into the milk, gently mix and set aside. Place salt, chili powder, Parmesan cheese, and bread crumbs in a shallow bowl. Dip each of the milk-soaked eggplant strips into the breadcrumb mixture, turning to get all sides coated with the mixture. Place on the prepared baking sheet. Spray the tops with nonstick cooking spray. Bake in the oven for 30 minutes, turning halfway through. Serve warm. Suggest serving with nonfat greek yogurt to dip. Makes 6 servings.  PUMPKIN BLONDIES I cannot share recipes in October without at least one pumpkin recipe. Last year I did a savory recipe (here), so this year I am going with sweet — adding this favorite fall fruit to our chock-full of veggies. I made these blondies gluten-free with coconut flour, replaced the butter with nonfat Greek yogurt, cut the sugar in half, and substituted chopped dark chocolate for double the amount of milk chocolate to make a little go a longer way. These are moist and quite delicious. Be sure to cool in the pan. INGREDIENTS 2 ½ cups coconut flour (you could also use whole wheat pastry flour (not gluten-free) or other gluten-free flours) 1 Tablespoon pumpkin pie spice 1 ½ teaspoons baking soda 1 teaspoon Kosher salt 1 cup nonfat Greek yogurt 1 cup granulated sugar 1 large egg 1 ½ cups pumpkin puree 1 Tablespoon vanilla extract ½ cup dark chocolate chips, chopped fine nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Spray a 9×13-inch baking dish with nonstick cooking spray. In a medium bowl, whisk together the flour, pumpkin pie spice, baking soda, and salt. In a large bowl, combine the yogurt, sugar, egg, pumpkin puree, and vanilla. Slowly add in the flour mixture and mix until combined. Fold in the chopped chocolate chips with a rubber spatula. Spread evenly into the prepared baking dish. Bake for 30 minutes, or until a toothpick inserted in the center comes out clean. Let cool for 20 minutes in the dish. Cut into squares and enjoy! Makes 24 servings.
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com.
Summer should get a speeding ticket (Town and Country)…ALWAYS too fast!! We could sit around and be sad it is over, or we could look at this moment as our time to reset ourselves and our healthy habits…or lack thereof ☺️. I am sure I am not alone in hearing or experiencing “I have gained weight this summer” “It has been too hot to exercise” “The chaos of the kids has thrown me off my healthy track.” etc. The summer is often busier than expected, more chaotic than expected, and a hell of a lot of fun. So whether we are managing kids getting back to school or moving out, or just our own summer festivities coming to a close, it is time to get back on track with our health goals and desires. “Back to school” is a great philosophy, whether you are heading there or not 📚. Where to begin? 80% of Americans do not know at 4 pm what they are having for dinner. I honestly think that can be okay, as long as you have options on hand by planning ahead. What we do know, we want our meals to be healthy, tasty, and quick. Whether you are working during the week, going to school, getting your kids to school, or just managing your household, you may feel like you don’t have the time or energy to throw together a balanced dinner. The good news is, that a nutritious home-cooked meal does not have to be overly involved. Keep it simple by using just a few ingredients that help you build a tasty, balanced and nutritious plate, still allowing some time for Netflix binging. Here are some tips to get you there:
📆 Plan ahead. Pick a few recipes, note all of the ingredients on your list, and even add items you might need to manage the leftovers (ie. Grilling chicken this week? Be sure to have wraps and salsa on hand for quesadillas later in the week.)
♨️ The microwave is your friend. The speediest way to steam veggies, reheat leftovers, and defrost your chicken or fish. 🥫Keep staple foods on hand so you always have ingredients to make a few of your favorite meals. 🧊Freeze leftovers for another meal. Even for just part of another meal. Satisfying your body with food helps to satisfy your soul with a sense of energetic satisfaction. Nutritious snacks can help us get there. Snacktime is not just for kids, but adults too! Here are some ideas:
 END OF SUMMER CORN SALAD Let’s celebrate those amazing crops while we still have them available to us! As summer starts to come to a close, grabbing fresh corn helps us linger in the warm sunshine a bit longer. Freezing your fresh corn (once cooked and off the cobb) or purchasing frozen corn, can help create some salad sunshine any time of the year as well. INGREDIENTS 6 ears corn, husked, steamed, (or 16 oz frozen corn, defrosted and steamed) 1–2 Tablespoons chopped jalapeño peppers, fresh or jarred 1 cup grape tomatoes, halved 1–2 Tablespoons fresh cilantro leaves, chopped (or 1 Tablespoon dried) 2 Tablespoons red wine vinegar 1 teaspoon honey 1/2 Tablespoon extra virgin olive oil 1/4 teaspoon crushed red pepper flakes freshly ground pepper and salt to taste Option: 1/2 cup feta cheese, crumbled PREPARATION If using fresh corn, once corn has cooled, slice carefully to remove corn from the ears and place it into a medium-sized serving bowl. Add tomatoes and cilantro. Whisk together red wine vinegar, honey, olive oil, red pepper flakes, salt, and pepper. Pour over the corn mixture and stir well. Option: top with feta cheese and fresh cilantro. Serve warm or at room temperature. Taste the summer goodness, no matter the season. Makes 5–6 half-cup servings  POLYNESIAN CHICKEN COMBO These sweet and sassy flavors bring the sunshine any season, but being able to take advantage of the grill creates a delicious combination. I created this recipe with any chicken in mind, but certainly salmon or seitan would work well. Cooking chicken with the skin on helps to seal in the moisture, but I suggest removing the skin afterward, for a leaner plate :). INGREDIENTS 2 pounds chicken combo (wings, legs, boneless, skinless chicken breasts, etc) 1/4 cup soy sauce, low sodium 1/4 cup water 1/2 cup dry white wine (or low sodium broth) 1 teaspoon fresh ginger, minced 2 Tablespoons dark brown sugar 2 teaspoons Dijon mustard 1/2 teaspoon freshly ground pepper 1/2 teaspoon salt 2–3 scallions, chopped PREPARATION Whisk together soy sauce through salt in a small bowl. Marinate the chicken combination in the marinade for 1–2 hours or overnight, turning frequently. Preheat the grill (or oven to 350 degrees). Grill chicken for 5–6 minutes per side, depending on chicken pieces (check frequently for wings). If baking, place chicken in a 9 x 13-inch baking pan. Bake for 30–40 minutes, or until chicken is cooked through, basting during the last 15 minutes of cooking time. Makes 4–5 servings.  OATMEAL IN A COOKIE Getting back to the grind can mean less time in the morning to create your favorite dish. Though overnight oats (Oh Those Overnight Oats) are a great option, these cookies can provide a sweet, quick, and nutritious breakfast or snack, providing dietary fiber, along with a range of cholesterol-lowering properties, in a small and mighty package. Enjoy a couple with a half-cup of nonfat Greek yogurt, to make sure you get enough protein for breakfast or enjoy 1–2 as a snack or dessert. These cookies are moist and soft, not crispy. They can be stored at room temperature in a sealed container for 1 week, or frozen for 2–3 months. INGREDIENTS 1 cup applesauce, unsweetened 1 1/4 cups brown sugar 1/4 cup granulated sugar 1 large egg 2 teaspoons vanilla extract 1 cup whole wheat flour 3/4 cup white flour 1 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon cinnamon 2 1/2 cups of old-fashioned oats 1 cup dried cranberries, chopped 3/4 cup dark chocolate chunks PREPARATION Preheat the oven to 375 degrees. In a large mixing bowl, add the applesauce through the oats and mix well. Mix in the dried cranberries and chocolate chunks. Scoop by the rounded tablespoon onto nonstick baking sheets. Bake for 10–12 minutes. Makes 26–32 cookies.
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com.
While we are wearing as few layers as possible, density sounds like something that will just weigh us down even more. But nutrient density is actually a light approach to eating, with a hefty benefit. Nutrient density is when foods have a higher nutrient content relative to their calories. It is a more efficient way of eating all you need, without needing to add “extra layers” so to speak. Sound cool 😎? So what makes a nutrient-dense food? For starters, these foods are your least processed foods, meaning they are in their most natural state. Think of your fruits and vegetables heading to you straight from the farm. Yes, an obvious example of lower calorie foods, yet high in vitamins, minerals, and antioxidants. But we can take them one more step. Pairing our produce with certain others types of foods will help in unlocking all of the nutrients within the food combination, increasing the nutritional value of your combination even further. Nutrient balance can provide optimal nutritional value. And cooking your meals at home, even in this heat, has been associated with nutrition resilience, defined as healthier diets at a lower cost. Think of it as if your free perk, is just for making healthy choices. Here are some other tasty combinations to help you get the biggest bang for your buck, with the least amount of calories and yet a mighty amount of nutrients:
 SUMMER VINAIGRETTE This zingy vinaigrette is a tasty, simple, versatile marinade or dressing, or the “secret ingredient” you can add to just about anything. Use as a marinade for chicken, fish, tofu, a dressing on your salad, your summer pasta salad, or a couple of tablespoons in your homemade summer hummus (see next recipe!) INGREDIENTS 2 small shallots, peeled and chopped 1 ½ cups fresh basil leaves, loosely packed 1/4 cup extra virgin olive oil 3/4 cup vegetable broth, low sodium ½ cup red wine vinegar 1 ½ Tablespoon honey 1–2 Tablespoons Dijon mustard freshly ground pepper and salt to taste PREPARATION Combine the shallots through Dijon mustard in a blender. Puree until smooth. Taste and add freshly ground pepper and salt to taste. Makes just under 2 cups. Use about 1 cup to marinate about 4 servings of protein.  BEAT THE HEAT HUMMUS The heat can be stifling at times, so creating those no-heat-needed meals is key for staying cool when you feel like a sweaty betty :). This hummus is a satisfying blend of quality tahini paste (Soom, my favorite brand, which I have previously mentioned), chickpeas of course, and adding a couple of tablespoons of the Summer Vinaigrette above, for a spectacular sizzle. Serve with fresh veggies and whole grain pita or crackers, or spread on your favorite wrap, add lots of veggies, and lunch or dinner is served. INGREDIENTS 3 15-ounce cans of chickpeas, drained and rinsed (or prepared fresh) 3 garlic cloves, peeled and sliced into quarters 1/4 cup freshly squeezed lemon juice 1 cup premium tahini paste 2 teaspoons ground cumin 3/4 cup ice-cold water 2 Tablespoons Summer Vinaigrette 1/2 teaspoon sea salt 1/2 teaspoon freshly ground pepper Optional toppings: extra virgin olive oil, paprika, fresh parsley PREPARATION Combine chickpeas, garlic, lemon juice, tahini paste, and cumin in a blender or food processor and pulse to a dense purée. Remove lid and scrape the sides down a bit. Replace lid and remove middle cap. Turn blender or food processor to medium, slowly add the ice water continue to blend until smooth. Add the Summer Vinaigrette and continue to blend. Taste and add salt and pepper for the desired flavor. Place in a serving bowl or save in a closed container in the refrigerator for up to 1 week. When serving as a dip, suggest topping with extra virgin olive oil, paprika and fresh parsley.  SPICY CILANTRO LIME YOGURT MARINADE This fresh and tangy marinade can be used for shrimp, chicken, fish, tofu, as a dressing for your favorite salad combination, or a sauce for a lean red meat on the barbecue. If using as a marinade, be sure to save extra to drizzle on top! It is a quick way to add some sweet, sour and spicy to your summer meals. INGREDIENTS ½ cup fresh cilantro leaves ½ cup nonfat Greek yogurt, plain 4 limes, squeezed to make about 1/3 cup fresh lime juice 1 Tablespoon olive oil 2–3 garlic cloves, peeled 1/4 teaspoon kosher salt 1/2 teaspoon freshly ground pepper 1/4 teaspoon hot pepper sauce PREPARATION Place cilantro leaves through hot pepper sauce in a blender. Blend until smooth. Makes about 1 1/2 cups.  COCONUT PINEAPPLE COCKTAIL It is hard not to complete a blog about staying cool, making sure you are getting the nutrients your body needs, without a nutritious, hydrating cocktail🍸. A lighter take on the traditional piña colada. This could easily be made without alcohol as well. A tasty and fun way to end a meal, or to sip and enjoy while watching the sunset. INGREDIENTS 1 1/2 ounces rum 2 ounces light coconut milk 1 Tablespoon lemon juice 1/4 cup pineapple chunks, frozen 2–3 Tablespoons vanilla frozen yogurt PREPARATION Place the rum through frozen yogurt in a blender. Blend until smooth. Pour into a cocktail glass and garnish with a fresh pineapple slice. Makes 1 serving.
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com.
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The rebellious RdAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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