Embrace the flavors of spring. Focus on the fresh and flavorful.
Every season brings its own variety of fresh veggies, fruits and herbs. Spring brings a treasure trove of produce including arugula, artichokes, mushrooms, leeks, onions and herbs. Colors are exceptional this time of year, along with the strong presence of fresh garlic...so brush your teeth often :). And be sure to get outside, breathe in the fresh air and take in the colors of spring.
#stayhome #essentialworkers #inhale_exhale
GRILLED YOGURT-MARINATED CHICKEN
Greek yogurt is the secret to keeping this chicken tender. Laced with fresh garlic, basil, oregano and lemon juice, the marinade also infuses the chicken with lots of flavor.
1 1/2 pounds chicken, boneless, skinless thighs, excess fat removed
1 cup nonfat greek yogurt, plain
1 Tablespoon basil, dried + 2 Tablespoons fresh basil, chopped
1 Tablespoon oregano, dried + 1 Tablespoon fresh oregano, chopped
1/2 Tablespoon rosemary, fresh, chopped
3 cloves garlic, minced
1/4 cup fresh lemon juice, about the juice from 1 lemon
salt and freshly ground pepper to taste
Mix yogurt, dried basil, dried oregano, fresh rosemary, garlic, lemon juice, and a few sprinkles of salt and pepper in a large bowl. Add chicken and mix well. Marinate in the refrigerator for at least 2 hours or overnight, mixing every so often.
Preheat grill to medium heat. Place chicken on grill. Grill for about 4–5 minutes side one and 3–4 minutes side two. Grill temperatures vary, so be sure to check for doneness. Heat thoroughly but do not over grill.
Remove from grill, place on serving platter and sprinkle with fresh basil and oregano.
I am just speaking of the plentiful variety of mushrooms out there now (in case anyone was taking it elsewhere ;) ), from shiitake to oyster, or portobello, their shapes, sizes and various textures can be fun to meld in the saute pan.
2 pounds mushrooms (any variety desired, or keep it simple with the button basic)
2 Tablespoons Olive Oil, divided
3 garlic cloves, minced
2–3 Tablespoons balsamic vinegar
salt and freshly ground pepper to taste
Place large saute pan over medium heat. Add 1 tablespoon of olive oil and use a fork to spread across pan. Add garlic to pan to and saute about 3 minutes. Add mushrooms and continue to saute for about 7– 8 minutes, mixing frequently.🌶Place in serving bowl, mix with salt and pepper to taste. Top with a few drizzles of balsamic glaze.
HACKS. Cooking hacks are always appreciated, especially these days, so let’s do it:
🌶Spicy Salmon — Pour your favorite salsa over salmon. Bake until done (generally at 350 degrees for 8–10 minutes). Dollop with a tablespoon of plain greek yogurt or light sour cream and/or some slices of avocado. Done and yum.
🥦Frozen Veggie Stir Fry — In a medium pan, heat 1/2 teaspoon sesame oil with 1 teaspoon olive oil. Add about 2 cups of frozen veggies, for example 1/2 cup frozen edamame, 1/2 cup frozen corn, 1 cup frozen broccoli. Add some fresh lime juice, low sodium soy sauce, saute until done. Top with a couple tablespoons of crushed peanuts. Veggie good.
🍲Creamy is not just dreamy — you can have a cream sauce and still keep it healthy! Substitute the cream in any recipe (ie. a soup or pasta dish) with fat free half and half or evaporated fat free milk. You get the same creamy sauce without the excess fat.
For comments, thoughts, requests or anything else you feel the need to share, please do: firstname.lastname@example.org
Why the name “Rebellious RD?” Let’s start with the rebellious part. As a middle child my nature has always been a bit free-spirited. From my cooking (never follow a recipe exactly), eating (healthfully, but tweaking as desired), exercising (always pushing the limits), drinking (I like it :)), sleeping (sort of an afterthought), to my general behavior (fun is always priority). I mostly play by the rules, but whenever I think it is a better choice to go a bit off course, I’m on it. RD = Registered Dietitian. I received my Bachelor of Science degree from the University of Wisconsin-Madison in Dietetics, became a Licensed Dietitian-Nutritionist (LDN), Certified Diabetes Care and Education Specialist (CDCES), and have been practicing in the fields of weight management and diabetes for over 27 years…yikes.. My mission is to share my nutrition expertise, in the form of recipes, tips, and whatever I feel like sharin’, to promote health and wellbeing, in relatable fashion. In these uncertain times, while everyone is in lockdown and having a hard time fitting into jeans and getting out of the kitchen, I thought I would share my uncomplicated style of cooking and living healthfully, to support you in health ~ but with a healthy dose of rebellion
Eat food. Mostly plants. Not too much food.
You have heard this before, and likely quite a bit lately. Well, at least before everything has rightfully been about the coronavirus. So let’s combine these thoughts. We are all putting quite a bit of effort into our cooking these days. Some of us with larger households than usual. Some of us just cooking for one or two. Whatever your number, you are now a chef.
SHRIMP FRIED RICE
This dish went super fast in my house, but perfect portions for a table for 5, or leftovers are always a bonus.
1 1/2 pounds large shrimp. deveined, tails removed
1 small head of broccoli
4 large eggs
1/2 teaspoon Kosher salt, divided
1 Tablespoon sugar
4 teaspoons soy sauce, low sodium
2 teaspoon ginger, crushed
2 garlic cloves, crushed
3 Tablespoons olive oil
3 cups cooked rice, brown for more fiber and nutrients; white if preferred
1 Tablespoon toasted sesame oil
1 Tablespoon rice vinegar
Slice broccoli florets from stem. Further chop so all florets are about the same size. Place in medium-size mixing bowl.
Trim white part of scallions into the size of dimes. Add to bowl.
In a separate small mixing bowl, whisk 4 eggs to combine and season with 1/4 teaspoon salt.
In another small mixing bowl, whisk sugar, soy sauce and 1/4 teaspoon salt. Mix in ginger and garlic cloves.
Heat 1 tablespoon olive oil in large cast iron skillet over medium-high heat. Add broccoli and scallions and toss with oil. Allow broccoli and scallions to cook without mixing for about 5 minutes, or until slightly charred. Then mix and cook for about 2 minutes. Transfer to same bowl.
Quickly add shrimp to skillet, cooking for about 5 minutes, or until shrimp are fully pink and heated through. Place in bowl with broccoli and scallions.
Heat remaining 2 tablespoons of olive oil in cast iron skillet. Add eggs and cook, stirring constantly with a rubber spatula, until large curds begin to form, about 30 seconds.
Add the rice and soy sauce mixture to eggs, tossing well to combine. Press down on mixture, to create an even layer in the skillet. Cook without mixing until rice is slightly crisped on one side, about 5 minutes.
Return veggies and shrimp to skillet and toss well to combine.
Add sesame oil and rice vinegar, continue to stir. Remove from heat.
Divide evenly amongst 5 bowls (or save a bunch for leftovers :).
Too complicated? Let’s simplify:
Heat a teaspoon of sesame oil in a large skillet. Add minced garlic and onion and 1 cup frozen broccoli. Cook until vegetables are tender. Microwave a 90-second pouch of brown rice. Add rice to skillet with 1–2 tablespoons low sodium soy sauce. Push rice mixture to the side of pan, add two eggs and scramble. Mix it all together. Top with leftover chicken or shrimp, or not…season and enjoy!
Though this is a vegetable recipe meant as a side dish, tofu or chicken (cut into 1-inch cubes) could easily be added to create a main dish.
1 medium-size butternut squash, peeled cut into cubes (or buy as such!)
1 pound fresh Brussel sprouts, washed and sliced in half
2 fresh lemons (or 2 tablespoons lemon juice)
1 Tablespoon garlic, chopped or smashed
2 Tablespoons olive oil
3 Tablespoons balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup cashews, crushed
Preheat oven to 400°F. Place a roasting pan in oven (do not remove pan while oven preheats).
Combine butternut squash, Brussel sprouts, olive oil, balsamic vinegar, garlic, salt and pepper in a bowl; toss to coat. Carefully remove pan from oven. Coat pan with cooking spray. Arrange vegetable mixture in a single layer on pan. Bake at 400°F for 25–30 minutes, stirring every 5–10 minutes. Remove pan from oven, once Brussel sprouts are browned on edges.
Squeeze or pour lemon juice on veggies and stir well. Sprinkle with cashews.
YES. Put these on today, and most days right now. As someone who has been working from home for over 8 years, this tip is not one I ever took “lightly” so to speak…If you want to fit into your jeans and other clothes once we are granted freedom again, you need to wear your jeans today, and tomorrow, and the day after that. Sure, if you must, a sweats or PJ day is fine maybe twice a week, but you will feeeeeel the difference.
The rebellious Rd
As 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.