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Protein consumption is higher in the U.S. and Canada than in any other region in the world. And it easily wins as the sexiest macronutrient on TikTok. I am not sure when it comes to protein, why do you need to wear the least amount of clothes possible to explain how to create a healthy protein dish 👙 🙃? I do not see carbs and fat getting such sexy vibes, so what is it about protein? Protein may be the most popular yet most controversial of all macronutrients. It is quite confusing, and it is everywhere, so let’s try to dig through the mounds of protein. Do you really need to consume such an abundance of protein? An abundance, no, but you may need to consume more protein than you are consuming today. It is always about balance — each meal or plate being about 50% non-starchy veggies, 25% whole grains, and 25% protein. Our non-starchy veggies provide us with vitamins, nutrients, and fiber. They fill us up at the moment. Whole grains/carbs refuel our muscles and our minds. Proteins repair our muscles. Maintaining your muscle is very important because if it declines, then you’re losing metabolic tissue. When you start to lose your metabolic tissue, you start to accumulate fat, and that is what we are trying to avoid. Yet too much protein does not build more muscle. Adequate protein throughout the day is necessary, but strength training is what leads to muscle growth. You can’t build muscle without the exercise to go with it. Protein overload is not what we need. Protein pacing helps to repair our muscles and keep our appetites in check to avoid those droopy moods😞. Have you ever wondered why some days you may crave sweets more than other days? There are a variety of reasons but one of the most common reasons is you did not eat enough protein at your most recent meal or two. We crave sweets when we are overly hungry. We sometimes become overwhelmed with hunger, a detriment to both our bodies and our minds. Satiating foods (that you enjoy) prevent hunger and, therefore, prevent you from craving sweets. Protein pacing, along with your balanced meals, will help keep your hunger level and mood stable throughout the day😃. So how much is enough? The current RDA for protein is 0.8 grams per kilogram of body weight (body weight in pounds divided by 2.2 = body weight in kilograms), which translates on average to around 45 to 60 grams per day (approximately 120–165 pounds). The tricky part of the RDA is the minimum amount to not see deficiencies. It doesn’t necessarily mean it is the ideal amount for you to healthfully repair your muscles each day. So how much is enough? Once you reach ages 40–50, sarcopenia, or losing muscle mass as you age, begins to set in. Most of the data today suggests between 1.2 and 1.6 grams per kg, which is about twice the RDA or closer to 76 to 105 grams and then some. So what does that mean to you? 20–30 grams per meal; 10–20 grams per snack. Going over and above is a waste of calories, and who wants to waste those?! Eating throughout the day is key to keeping the energy balance of your body and mind. Three meals a day plus 1 to 2 snacks when hungry is the recipe for long-term success. Of course, our meals and snacks need to be balanced — macronutrients need to be personalized; only you know what works and does not work for you. Let’s munch on some ways to prevent excessive hunger and muscle breakdown and create days filled with fuel and satisfaction😋.  SMASHED BANANA PANCAKES Our days start with breakfast, which is often a place we do not consume enough protein. These delicious pancakes provide 20 grams of protein per serving, plus fiber, vitamins, and nutrients. The banana and berries provide plenty of sweetness, along with some optional additions when desired. INGREDIENTS 1 medium banana, mashed with a fork 2 eggs 2 egg whites 1/2 cup oats 1/4 teaspoon cinnamon 2 Tablespoons powdered peanut butter (ie. PB2 brand) 1/8 teaspoon salt Nonstick cooking spray 2 cups fresh berries Options: 1–2 teaspoons mini chocolate chips, 1–2 tablespoons honey or low sugar maple syrup PREPARATION Spray nonstick griddle pan and place over medium heat for 2–3 minutes. While preheating, whisk together mashed banana, eggs, egg whites, oats, cinnamon, powdered peanut butter, and salt in a medium bowl. Using a 1/4 cup measuring cup, scoop about 3 pancakes onto the griddle pan and heat for about 1–2 minutes. Flip and heat for another 30 seconds to 1 minute. Remove from heat and repeat the second batch. Top with fresh berries and any optional desires. Makes 2 servings, 3 pancakes per serving. Enjoy!  TANGY GRILLED SALMON This marinade could be used for any fish, chicken or lean meat, but I am partial to salmon. It is hard to overcook salmon filets, so a simple favorite to throw on the grill. 4–6 ounces of salmon provide approximately 24–36 grams of protein (about 6 grams per ounce). Make extra when preparing for dinner, to easily throw on top of a salad and/or leftover veggies for a satisfying lunch the next day. INGREDIENTS 4 (4–6 ounces each) salmon fillets 2 Tablespoons low-sodium soy sauce 1 Tablespoon Dijon mustard 1 Tablespoon honey 4–5 garlic cloves, crushed Freshly ground pepper Nonstick cooking spray Optional: fresh parsley for garnish PREPARATION Whisk together soy sauce, Dijon mustard, honey, garlic, and pepper in a small bowl. Remove 2 tablespoons and set aside. Place salmon, skin side down, on a platter. Pour the rest of the marinade on top. Marinate at room temperature for 15 minutes or for 1 hour in the refrigerator. Spray clean grill grates with nonstick spray. Preheat grill over medium-high heat to about 400 degrees F. Place salmon on grill skin side down and cook about 4 minutes, then carefully flip and continue to cook another 4 minutes or to desired doneness. Place salmon on a clean serving platter and brush the remaining 2 Tbsp marinade mixture over the salmon. Garnish with parsley if desired.  GRILLED SHRIMP WITH ROSEMARY Rosemary has such a powerful, distinctive flavor, that when you use it, you need to know what flavor you are committing to for your meal. The rosemary provides the shrimp with a strong herby flavor and a true summertime flair. A healthy 6-ounce serving of shrimp is 45 grams of lean protein. Throw some zucchini, eggplant, peppers, or mushrooms on the grill, to balance your plate with fresh veggies and your favorite whole grain. INGREDIENTS 1 1/2 pounds large shrimp, peeled and deveined 1/4 cup dry white wine 2 Tablespoons fresh lemon juice 1 Tablespoon olive oil 1 Tablespoon fresh rosemary or 1 1/2 teaspoons dried rosemary 2 garlic cloves, minced 1/8 teaspoon salt and freshly ground pepper to taste Nonstick cooking spray PREPARATION In a large mixing bowl, whisk together white wine through pepper. Add the shrimp and toss well. Cover and refrigerate for at least 1 hour, tossing every 15 minutes. Spray grill with nonstick cooking spray. Preheat on medium. Remove shrimp from the marinade and either thread on skewers or use a grate on the grill that has been sprayed with nonstick spray. Grill shrimp for approximately 3 minutes per side. Makes approximately 4 servings. Here are some healthy (6–20 grams per serving) proteins to add to your snacks or meals. Plant proteins are awesome options: -Greek yogurt (brands include but are not limited to Oikos, Fage, Chobani) -1–2 hard-boiled eggs -2 tablespoons peanut butter or powdered peanut butter -1 cup edamame -1/4 cup hummus -1–4 ounces lean, low sodium deli meat -1/2–1 cup beans (ie. black beans, kidney beans, black-eyed peas) -1–4 ounces of meat substitutes (ie. tofu, seitan, tempeh) -1–4 ounces of low-fat cheese -1–2 scoops of protein powder (add to your smoothie or oatmeal)
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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Nourishing yourself is a key part of weight happiness. That is one of the many reasons why diets do not work in the long run. They surely do not make you happy. Happy to lose weight, but not happy with your day-to-day eating regimen. Self-care, including nourishment, is key to weight management success. Self-care is making its way over to the “overused terminology list”, but it is not actually happening nearly enough. We talk about self-care, and we aspire to prioritize self-care, but do we actually achieve it? Often we prioritize other loved ones in our lives, but we cannot give them our best if we are not taking care of ourselves. Let’s really do it — this self-care thing. 🍎 As a dietitian, I will start with food. I am sure you heard this before (and I know I mentioned it….), but food is fuel. Food provides us with the fuel and nourishment we need for our health, both physically and mentally. We need to plan ahead to be sure we have balanced meals and snacks on most days. When raising children we make sure to pack them a healthy lunch each day and have their favorite and balanced (most of the time 😉) food for breakfast. But what about you? Do you make sure you have what you desire and need for your body and brain each day? Aim for balanced plates at your meals (50/25/25) and produce + protein snacks. ✅ Accountability is on the popular word list, right after self-care, and with good reason. You need to hold yourself accountable each day, for your self-care. Put it on your calendar with reminders, or a daily paper list or notes list on your phone — whatever method works well for you. Whether it is a walk outside, a yoga class, or your favorite cup of coffee before your workday starts, it is important to you. So prioritize it. 😴Sleep is honestly one of my least favorite topics :0). But there is study after study after study demonstrating that 7–9 hours of sleep each night is very important self-care. As with most guidelines for health, it is individualized, but your zzz’s are important when it comes to decreasing your risk for obesity, heart disease, high blood pressure, diabetes, and more. 🙌🏾 Insert a couple of pauses in your day. Just to sit and breathe, or meditate if you desire. But make sure you press pause. 5 minutes or more is great, but starting with 1 minute is likely more than you give yourself today. This is a gift to give yourself every day. You will be grateful for it. 🙏🏽 And speaking of being grateful, I will end with gratitude (I know, it is on the popular word list as well!). This world is a fucking mess right now. There are no words for the nightmares we have witnessed and been a part of, especially over these past couple of years...to present day… But being grateful for what you have, what you love, and what makes you happy is not being selfish amongst the madness. It is a necessary part of life. We only have one, so find at least one thing to be grateful for every day. I have failed at the journaling (📝Amazing if you can do it!), but my daughter and I started to text each other about one thing we are grateful for every day. And we are grateful for many things, big and small, silly and serious. Holding each other accountable for being grateful. I think that is a 2 for 1🥰. Self-care for the mamas all around us. Nourishing our hearts and souls. It never gets old. So let’s make a delicious brunch. 🍓🥬🍋 ☕️🍓🥬🍋 ☕️🍓🥬🍋 ☕️ #nourish #accountability4U #sleep #pause #gratitude  PACKIN’ IN THE VEGGIES FRITATTA A frittata is always an adventure in the kitchen. There are so many options you could use that it is hard to make your selections. As long as your choices include at least a few cups of veggies and some herbs and seasonings, it is hard to go wrong. This frittata is a bountiful embrace of some spring veggies, along with a tasty combination of spices and herbs. The combinations are endless, so have fun with your favorite veggies, herbs, and cheese if desired. This nutritious combo of spinach and artichokes provides you with fiber, potassium, vitamins A, C, K, iron, folate, and magnesium. INGREDIENTS 2 1/4 cups egg substitute (the equivalent of 12 eggs, if you desire to mix) 3 Tablespoons nonfat milk (or milk of choice) 3 cloves of garlic, minced 3 cups fresh spinach (or 1 1/2 cups frozen spinach, defrosted, drained) 1/2 cup artichoke hearts, chopped into thirds 3/4 cup reduced-fat feta cheese + 1 Tablespoon (or desired cheese) 1/4 teaspoon salt fresh pepper to taste 1/4 cup fresh basil, chopped into small pieces Nonstick cooking spray Always an option :): hot sauce PREPARATION Preheat the oven to 425 degrees. Place egg substitute, milk, and salt in a medium mixing bowl. Whisk until well-blended. Blend in the 3/4 cup cheese and set aside. Place a medium nonstick skillet (or cast iron) over medium heat. Spray with nonstick cooking spray and heat pan for 2–3 minutes. Add garlic and sauté for 3–4 minutes. Add spinach and artichoke and continue to cook for 5–6 minutes, or until artichokes are slightly browned. Season with pepper to taste. Give the egg mixture another whisk and pour over the vegetables. Stir with a rubber spatula briefly to combine and evenly distribute the eggs and veggies across the pan. Sprinkle with the remaining tablespoon of cheese. Cook for a few minutes, or until the edges of the frittata turn a little lighter in color. Carefully transfer the pan to the preheated oven. Bake for 15 minutes, until the eggs are puffed and the center jiggles just a bit when you give it a gentle shake. Remove the frittata from the oven and allow it to cool for about 5 minutes. Sliced into 8 pieces. Sprinkle with fresh herbs and serve. Other combo options: mushrooms, arugula, goat cheese; broccoli, cheddar, turkey bacon; tomatoes, mozzarella, basil; zucchini, eggplant, mozzarella.  POMEGRANATE KALE SALAD Kale chips are an easy sell in my house, but kale salad is a bit more challenging. I learned taking the time to massage the kale with olive oil is surely key to success — and really only takes a few minutes! The miso adds enough sodium, so just add some sweetness and nuts to balance the flavors along with an awesome nutritional zing! INGREDIENTS 1 bunch kale, washed, stems removed, chopped into bite-sized pieces 1 Tablespoon olive oil 1 Tablespoon white miso paste 1 Tablespoon pomegranate molasses (if you prefer, balsamic vinegar works well here too) 1 Tablespoon lemon juice, freshly squeezed 1 Tablespoon vegetable broth Freshly ground pepper to taste Optional toppings: pomegranate seeds, dried cranberries, dried cherries, sliced almonds, chopped walnuts, chopped pecans, chickpeas PREPARATION Place the prepared kale in a large salad bowl. Add the olive oil, toss around with your hands and massage the leaves for 2–3 minutes. The leaves will actually start to shrink a bit, as your break down the tough fibers. In a small bowl, whisk together the miso paste, pomegranate molasses, lemon juice, broth, and pepper. Taste for any desired seasoning adjustments. Pour over the kale and toss well. Add toppings of choice (ie. pomegranate seeds, dried cranberries, and sliced almonds) and some more freshly ground pepper on top. Makes 6 side-dish servings. Any leftovers make a delicious lunch with some protein on top!  STRAWBERRY AND BLUEBERRY SCONES Scones have always been a favorite of mine. A sweet, savory treat to be enjoyed with fresh jam (my favorite) or traditional cream. They remind me of old-school coffee houses (shoutout to Steep n Brew; Madison, Wisconsin), to be consumed with a strong cup of coffee, a close friend, meaningful conversation, and big smiles. I decreased the butter (though it is still there!), added whole wheat flour, increased the fruit, and added chocolate of course, for a nutritious and delicious mother’s day dessert. The strawberries and blueberries will provide you with fiber, folate, potassium, and vitamins C and K. INGREDIENTS 1 cup whole wheat flour 1 cup all-purpose flour 2 Tablespoons granulated sugar 1 Tablespoon baking powder 1/2 teaspoon salt 8 Tablespoons unsalted butter, softened 1/2 cup nonfat milk (or milk of choice) 1 egg 1 teaspoon lemon zest (about the zest of one lemon) 1 cup strawberries, washed, cored and sliced into about 6 pieces each 3/4 cup fresh blueberries, washed and destemmed 1/3 cup mini semi-sweet chocolate chips or dark chocolate chunks Optional: 1 teaspoon brown sugar and/or 1 teaspoon cinnamon PREPARATION Preheat the oven to 375 degrees. Line a baking sheet with parchment paper. In a medium bowl, whisk together both flours, granulated sugar, baking powder, and salt. Add the butter, and using your clean hands, combine the butter into the flour mixture until the mixture resembles coarse crumbles. In a small bowl, whisk together the milk, egg, and lemon zest. Add to the batter, and combine well (likely you will need to use your hands again). Add the strawberries, blueberries, and chocolate. Mix gently and combine into a ball, though some of the fruit will remain in the bowl (this is okay, as we will add the extra shortly). Place on the prepared baking sheet and pat into an 8-inch round. Add any extra bits of fruit from the mixing bowl (yes, kinda messy, so just do your best). Option to sprinkle with brown sugar for a little crunch, and cinnamon. Cut into 8 wedges and using a narrow spatula (and/or, those clean hands again) separate the wedges by about 1 inch, so they do not spread together when baking. Place the tray in preheated oven and bake for 25 minutes or until golden brown. Let cool and serve. Makes 8 scones, and 8 -16 servings if you are sharing😎.  MAMA’S COFFEE AND KAHLUA Mother’s Day calls for some form of a special drink at brunch! You do not have to include alcohol, but you surely may indulge a bit as well. This coffee drink goes well with your scone, or whatever delights are being consumed. Cheers! INGREDIENTS 1 cup freshly brewed hot coffee 1 1/2 ounce Kahlua 1–2 Tablespoons milk or cream of choice 1 teaspoon dark chocolate syrup Sprinkle of cinnamon PREPARATION Combine the coffee, Kahlua, milk/cream, and chocolate syrup in a mug. Stir and sprinkle with cinnamon. Sip and enjoy.
For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at rebelliousrd.com.
Have you ever timed yourself on how long it takes you to eat a meal? Likely you have when you were rushing to get somewhere and knew you had about 10 minutes to shove some food down. But have you ever timed yourself on how long it takes you to eat a clementine? From the peeling to the consuming? I am going to take a wild guess and say no. If you do not like clementines, choose your favorite fruit, and try this experiment with me. I am going to continue with a clementine for simplicity. The objective is to hit your Spring🌷 refresh button, slow down, and simply enjoy a clementine. The goal is to refocus on our mindfulness around food: what we are eating, where we are eating, how much we are eating, enjoying what we are eating and who we eating with, feeling energized from our meal or snack, versus sluggish and regretful for eating too much or not even realizing…we were eating… How slowly do you think you can eat a clementine? More importantly, how capable are you of JUST focusing on eating a clementine? Put your phone out of reach, computer out of reach, television off, music is always allowed :). But otherwise, just you and the clementine🍊 Sit at the kitchen table. Put your clementine on a plate and bring a napkin with you. I trust you will not make a mess if you eat it elsewhere, but table-plate-chair is key for pure mindful eating. Take a look at the clock and note the time. Peel the clementine. Notice the smell, the just, the white stuff you will likely peel away (otherwise known as the orange pith — white spongey substance you see when peeling an orange☺️). Now start to eat it, one piece at a time. I repeat — with nothing else to focus on but enjoying the clementine (and perhaps some music). Slowly pull each piece from the other. Look at it for a moment. Notice how the shape of each piece is oh so slightly different from the other. Slowly chew each piece, noticing the flavor, the smell, the juiciness, the sweetness. And be sure to breathe after each piece. With each breath, be sure to breathe deeply and meaningfully. Then repeat. Another piece of clementine, slowly enjoying, observing, breathing. Repeat with each piece until you are finished. If you find your mind is wandering, as it likey will, just gently remind yourself to slow down and refocus. Wipe your hands and face with your napkin :). How long did it take you? There is no judgement or ‘perfect’ score. It is just to note, so you can see how long it can actually take you to eat just one piece of fruit. This might sound ridiculous to you, but it is NOT easy. It is REALLY hard to slow down and smell the roses…or smell, taste and enjoy a clementine. It is REALLY hard because most of us live most moments of our days, not focusing on just one thing. We are usually focusing on quite a few things at once, which actually means we are not focusing enough on any of those things. We rarely complete one task at a time. Phone or even face-to-face conversations are disrupted by a text, a call, an alert. As for our tasty, sweet, clementine, how did you feel during that exercise? Annoyed😑 …lol? Slow at first but maybe speeding up because you did put your phone out of reach, but you heard a text alert? Or did you realize how enjoyable it was to just focus on slowly eating one thing, and likely felt more satisfied from it because you were focusing on each bite? Somewhat meditative. Yes, it was just a clementine or other fruit, but perhaps you felt fuller than when you usually eat one or more (or anything else) on the couch while watching television, checking Twitter, and talking on the phone. Did you notice you were breathing deeper than you had all day? Most of us will have other thoughts come into our minds, but do your best to push them away and refocus. Taking time just for you and your fruit :). You can repeat this as often as you would like, continuing to improve your pace of eating more slowly, enjoying the moment more and more, and getting stronger at mindful eating. Mindful eating is something that requires discipline and practice, just like working out consistently requires discipline, and overtime - builds strength. Consistency and repetition are the keys to both reducing the necessary discomfort of change and bringing energy into new behaviors. I suggested a similar exercise back in June with The Raisin Challenge, and now is good time for your Spring refresh button. Bring this strength with you to your meals and snacks. Enjoy your food with company, family, and friends, but you can still focus on really tasting your food, enjoying it, and realizing when you have had enough. Pause for deep breaths and check-in with YOU, recognizing you are the ultimate authority on you. Slow down. Taste the clementine🍊. Taste and enjoy your food with intention. Listen deeply and intently to those around you. Pause to notice the sky🌈, the clouds🌥, the sun☀️, the trees🌳, the birds🕊. And as we embrace the world around us🇺🇦, let’s cook up some international eats!  INDONESIAN SATAY This is a traditional Indonesian satay, lightened up a bit on the fat and sugar content. This dish could be served as an appetizer or a protein for main meal. The sauce is rather addicting😋 INGREDIENTS 3 Tablespoons soy sauce, low sodium 3 Tablespoons tomato sauce, low sodium 1 Tablespoon peanut oil 2 garlic cloves, peeled and minced 1/4 teaspoon freshly ground black pepper 1/4 teaspoon cumin 6 chicken breasts, boneless, skinless, cubed (or fresh shrimp peeled, or both!) Nonstick cooking spray For the sauce: 1/4 cup minced onion 1 garlic clove, peeled and minced 1 cup water 1/2 cup peanut butter, no sugar added 2 Tablespoons soy sauce, low sodium 1 Tablespoon freshly squeezed lemon juice skewers to grill chicken/shrimp Optional garnish: 2–3 tablespoons fresh chives PREPARATION In a medium bowl, mix soy sauce, tomato sauce, peanut oil, garlic, pepper and cumin. Place prepared chicken (or shrimp; if using both, use a separate bowl and divide marinade in half) into the mixture. Stir to coat all pieces. Cover and marinate in the refrigerator for at least 15 minutes, but about an hour is plenty. Preheat the grill to high heat. While grill is preheating, prepare the sauce. Spray a medium nonstick skillet with cooking spray and place over medium heat. Add the onion and garlic and sauté until lightly browned, about 5–6 minutes. Mix in the water, peanut butter and the tablespoon of soy sauce. Cook and stir until well-blended, about 2–3 minutes. Remove from heat and mix in the lemon juice. Pour into a serving bowl for dipping and set aside. Thread chicken/shrimp onto skewers and discard the marinade. Grill skewers about 5 minutes per side, until chicken/shrimp is cooked through. Place on serving platter or separate plates and serve with peanut sauce.  ISRAELI TAHINI SMOOTHIE This is another version of our Simple Green Smoothie — but with a twist of chocolate (yes, chocolate!) tahini. If you are not familiar with tahini, it is a paste made with roasted and pressed sesame seeds. It is nutritionally dense, with one tablespoon containing 95 calories, 9 grams of fat (83% healthy fat), 1.5 grams of carb and 3 grams of protein. You do not need a lot to enjoy the smooth flavor and delight tahini can bring to a recipe. This recipe can be a satisfying breakfast or delicious mid-day pick-me-up. What makes it Israeli? The product of tahini I use is from Soom — a company born in Philadelphia by way of Israel and owned by 3 sisters💜💚💕 INGREDIENTS 2 cups fresh spinach 1 cup frozen fruit — any combination like 1/2 cup strawberries + 1/2 cup mango; or banana, blueberries, pineapple, raspberries, etc. 1 cup nonfat milk or milk of choice 1/2 cup nonfat Greek yogurt, plain 1 Tablespoon chocolate tahini PREPARATION Toss all the ingredients in the blender and blend for about a minute. (Tip: If your blender is not super powerful, blend the spinach with the milk first, then add the rest of the ingredients.) Pour into glasses and serve. Garnish with your chosen fruit. Makes 1–2 servings — depending on if it is a full meal or asnack🙂.  photo by Peta :) LENTIL STUFFED CABBAGE ROLLS As the war in Ukraine weighs heavily on each and everyone of us, I wanted to share a traditional dish. This is a vegan dish (and could be a Passover-safe dish, if you eat rice or skip the rice). #prayforukraine 🇺🇦 INGREDIENTS 6 cups water 8 cabbage leaves 1 24-oz. jar tomato sauce, low sodium 1 Tablespoon olive oil 1 onion, peeled and chopped 1 12-oz. can or box (Trader Joe’s has an excellent pre-cooked box) lentils, drained and rinsed 1 cup brown rice, cooked Salt and pepper, to taste PREPARATION In a large pot, bring the water to a boil. Add the cabbage leaves and cook for about 2 minutes each, or until soft. Set aside and discard the water. Pour in the tomato sauce and simmer over low heat. Place a large saucepan over medium heat and add olive oil. Add the onions and sauté 6–7 minutes, or until onions begin to brown. Add the lentils and cook for 1 minute. Add the cooked rice, salt, and pepper. Cook for 5 more minutes, then remove from the heat and set aside. Spread out the cabbage leaves on a clean surface and place a large spoonful of the lentil mixture in the center of each, on top of the stem. Roll the cabbage leaf up over the filling, burrito-style. Place all the rolls seam side down in the pot with the tomato sauce and simmer on low heat for another 10 minutes. Makes 2 main dish servings or 4 side dish 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. Remember when skim milk became “fat-free” milk, and 2% milk became “reduced-fat”? Maybe not😉, but as a Registered Dietitian Nutritionist, I thought it was quite the big deal at the time. Who knew what was to come?! Have you seen the dairy section of the market recently? I am all for options, but sometimes they can be quite overwhelming! There was always the whole milk, low fat, or nonfat milk dilemma. Now we have quite the choice of cow varieties and non-dairy varieties of milk on the shelves. Let’s dig in to understand what these milk are all about and what might be best for you🥛. There are two main types of milk, cow’s milk and dairy-free milk alternatives, otherwise known as plant-based milk. Two types might sound simple, but there are many, many🙃varieties in our plant-based alternatives. Let’s start with cow’s🐄 milk, as it has been around the longest. There are four main options of cow’s milk, which differ in the amount of fat they contain, and therefore calories. Plus, there is lactose-free milk, which still comes from the cow, but the milk sugar has been removed. These are excellent options for people who are lactose intolerant. They have basically the same nutritional breakdowns. One of the huge benefits of cow’s milk is the amount of calcium in a serving. (Check back here for your calcium needs and facts!) Let’s compare what 1 cup of each type of cow’s milk contains:  A few other terms to clarify around cow’s milk:
🥥🌱Let’s move on to our dairy-free milk alternatives (plant-based milk). As I mentioned, there are quite a few, with new ones still heading to the market quite frequently. Milk alternatives can be a great option for someone who is lactose intolerant, does not like the taste of cow’s milk, or if you are avoiding animal products. It is a personal choice, but let’s dig into the nutritional breakdowns of the vast array of milk alternatives. Let’s compare what 1 cup of each type of plant-based milk contains (*note — with all the different brands on the market, the nutritional analysis will vary):  Which milk is healthier: cow’s milk or plant-based milk?  Photo by Kim Gorga on Unsplash No one milk is better than the other. And really, it comes down to what is best for you. We all have different likes (and dislikes) and dietary needs. Here are some other nutritional facts to keep in mind when making your choice.
Plant-based milk products provide options to those who don’t drink or cannot tolerate cow’s milk. There are many types, and many brands, with various nutrients and ingredients. It is super important to read labels! Fortification of non-dairy milk alternatives is not federally regulated, so some brands may fortify more while others fortify less. There may also be additional ingredients, including stabilizers and emulsifiers (ie. gellan gum, locust bean gum, and sunflower lecithin). That’s why it’s important to read and compare nutrition labels and ingredient lists to make a well-informed choice, that works best for you. Keep in mind, it is NOT just what you put in your cereal or use in your smoothie, but your overall diet each day. Whichever type of milk you choose, always keep in mind your total nutrition for the day☀️
For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com or visit me at: https://www.rebelliousrd.com/ Have the winter blues set in yet? Not a familiar term? If not, you likely live in the south😉. The winter blues could be defined as when cold weather arrives, the sun shines less, you are freezing your derrière off, and on top of it, you feel like you have less energy. Yup, winter has arrived. If your symptoms feel more extreme, you might be suffering from SAD or Seasonal affective disorder. SAD is a type of depression that’s related to changes in seasons — SAD usually begins in the fall months and continues into the winter months. It can sap your energy, making you feel moody, and with no desire to remove your body from a warm blanket and the couch. If this is relatable, I highly recommend discussing it with your physician. Whether it is a case of the winter blues, or the more extreme SAD, do not just brush off that yearly feeling of a seasonal funk. You do NOT have to tough out on your own. Seek the help you need. And hell yes, the ongoing challenges of Covid could surely be adding to your lack of sunshine bliss. One way to tackle the chilly times is to warm up with some hot and tasty foods and beverages. You can feel your best during the winter months, but it likely will take some effort. Preparing and consuming hot meals and drinks during the colder months helps to warm you from the inside out. Here are some tips to get started:
INGREDIENTS 2 cups egg whites or egg substitute 4 cloves garlic, minced 1 cup onion, chopped (tip: caramelize a whole bunch for another dish) 1 bell pepper, chopped 1 cup cooked crumbled chicken or veggie sausage 1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes) 1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted) 2 cups egg whites or egg substitute pinch of chili flakes, kosher salt, and freshly ground black pepper Nonstick olive oil cooking spray or olive oil spritz PREPARATION Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray. Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta). Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture. Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving. Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.
INGREDIENTS 1 1/2 cups Old Fashioned Rolled Oats 2 cups almond milk (or desired milk: cow, cashew, or coconut milk) 1/2 teaspoon vanilla extract 3 Tablespoons chia seeds Optional toppings (ANY combination):
PREPARATION In a medium bowl, combine oats, milk, vanilla and chia seeds. Pour oat mixture into 6 small storage containers and cover with a lid. Place in fridge overnight. Remove lid and heat each serving for 1–1 1/2 minutes in the microwave, stirring halfway and adding more time as needed. Top with your favorite combinations, stir and enjoy! Makes 6 servings. *Just want one serving? Go with 1/6 of all listed ingredients!
INGREDIENTS ½ medium onion, chopped 4 cloves garlic, minced 1 pound lean ground turkey (or other lean meat or meat substitute of choice) ½ teaspoon kosher salt ½ teaspoon red pepper flakes (more if you really like to spice things up!) 1 Tablespoon basil ½ Tablespoon oregano 28 ounce can diced tomatoes, no salt added 1 Tablespoon balsamic vinegar 12 ounces whole grain pasta Nonstick cooking spray Optional toppings: fresh Parmesan cheese, fresh basil leaves, fresh parsley PREPARATION Place a large sauté pan over medium heat. Spray with nonstick cooking spray. Add onions and garlic and sauté for 5–6 minutes, until onions start to brown. Add turkey and sauté for about 4–5 minutes, until the turkey begins to brown, stirring frequently to break turkey meat apart. Lower heat to medium-low. Add salt, red pepper flakes, basil, oregano, and tomatoes (with liquid). Stir well and heat another 5–6 minutes, until warm. Reduce heat to low and stir in balsamic vinegar. Prepare pasta according to package directions (make sure to just use 12 ounces for this dish). Place pasta in a large serving bowl, mix in 3/4 of turkey sauce. Top with remaining turkey sauce and optional toppings. Makes 4–5 servings.
INGREDIENTS 1-ounce tequila 1/2 ounce elderflower liqueur 4 ounces hot chocolate PREPARATION Heat the hot chocolate until warm. Add the tequila and elderflower liqueur. Stir well. Pour into a mug and garnish with marshmallows Every 30 minute recipe is a lie. ~Stephen Colbert — @StephenAtHome ~ The comments on this tweet are hilarious 😂 — highly recommend checking it out!
REFERENCES: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 https://foodandnutrition.org/blogs/student-scoop/5-ways-to-feel-your-best-during-seasonal-change/ It is getting quite chilly out there. There is nothing like a nutritious, delicious soup to warm your heart and bring some cozy to your dinner table, lunchtime, or even breakfast or snack (for real️❗).️ Soup makes a savory, satisfying meal, brimming with flavor and garden-fresh ingredients. It is no wonder soup has quite the reputation for being a bowl of delightful satisfaction. And satisfaction is key for weight management. Several studies have found that eating soup as a preload can decrease hunger, increase fullness, and reduce subsequent meal intake. Borrowing the “pre-game” phrase college kids use when drinking before they go out (not encouraging this here😜), but pre-gaming your meals with a cup of soup this winter may help decrease your appetite, feeling fuller with less food intake, therefore eating less at meals…hitting your weight loss or weight management goals. Sounds simple, right? Nothing is ever simple, but there are many reasons to grab a spoon this season. What you are scooping up with your spoon from your cup or bowl of soup of course matters. For a meal, a balanced bowl can easily meet the standards of our balanced plate (50% non-starchy veggies, 25% lean protein, 25% whole grains). Going with a clear-broth-based soup, with lots of wholesome non-starchy veggies, whole grains, lean protein, and savory herbs, can bring satisfying goodness. For a pre-game cup, it may not contain the full balance of the plate as in your bowl, but including veggies and some lean protein in your cup will provide you with added fiber, vitamins, and nutrients, increasing your sense of fullness and satisfaction from your overall meal…possibly decreasing your total caloric consumption for your meal. Be sure to be mindful of sodium in store-bought or restaurant soups, and while cooking at home. Keep your daily sodium levels to less than 2,300 mg, or less than 1,500 mg if you have high blood pressure. When purchasing soups, the healthiest options contain about 350–600 milligrams of sodium per serving, but one cup of canned soup can contain 800 or more milligrams of sodium! Just be sure to check the nutrition facts label before purchasing 👀. Soups were originally created to stretch expensive meats with economic staples such as corn, potatoes, rice, and legumes, naturally concentrating on fiber and complex carbohydrates. Our ancestors were well ahead of the health craze with their nutritious balance in soups! Staying away from the creamy soups with their added saturated fat and calories, yet enriching your meals with flavorful vegetables, herbs, spices, and full-bodied broths, you do not need any or very little sodium, to enhance the flavors. Soups could be created for a week at a time, or even frozen in single portions to consume as needed. As we enter a new year, focus on creating nourishing, healthful, varied, and delicious meals. Soups can be a quick, easy option, providing hydration, extra fiber, loads of vitamins and nutrients, satisfying your appetite, your soul🍲. Before we get cookin’, for an extra twist, let’s test your knowledge of various global soups (thank you Hirsch 🥰!). Here are the names of a specific soup or a stew. You have to name the country where it originated. Answers at the bottom — but don’t cheat! 1 Borscht 2 Miso 3 Bouillabaisse 4 Tom Yum 5 Goulash 6 Gumbo 7 Phở 8 Gazpacho
INGREDIENTS 2 large sweet potatoes, peeled and chopped into small cubes 2 small shallots, peeled and chopped 3 garlic cloves, minced (or 2 tablespoons of pre-minced) 2 Tablespoons olive oil, in spritz bottle if possible Freshly ground pepper and salt to taste 1/8 teaspoon cayenne pepper 1/2 teaspoon turmeric 4 cups vegetable broth, low sodium, divided 1 cup nonfat Greek yogurt, divided PREPARATION Preheat oven to 375 degrees. Place nonstick foil on a roasting tray and spritz with olive oil. Place prepared sweet potatoes, shallots, and garlic on the tray. Spritz generously with olive oil (or use about 1 tablespoon). Sprinkle with salt, pepper, cayenne pepper, and turmeric. Mix well. Place the tray in the oven and bake for 30–35 minutes, stirring every 5–8 minutes (be sure to keep an eye on the shallots, so they do not burn). Remove from oven and cool slightly. Place 2 cups of vegetable broth in a blender. Carefully add sweet potato mixture and blend for 1–2 minutes, adding more broth until a smooth, soupy texture. If your blender has the warming option, go for it! If not, place in a soup pot with a lid, bring to a boil, lower and keep warm until serving. Makes 4 1-cup or 8 1/2-cup servings. Top with 1–2 tablespoons of yogurt, or 1/4 cup if consuming as your meal. Garnish with fresh herbs. *This soup contains approximately 500 mg sodium per cup; 250 mg sodium per half-cup.
INGREDIENTS 1/2 Tablespoon olive oil 1 yellow onion, peeled and chopped 3 bell peppers (red, yellow, orange — any color combo), chopped 2 cloves garlic, minced 1 Tablespoon curry powder 1/2 teaspoon cayenne pepper 2 (13.5-ounce) cans light coconut milk 4–5 cups vegetable broth, low sodium (*or thai coconut broth) 2 cups shredded rotisserie chicken or 2 cups cubed tofu 1/3 cup fresh cilantro, chopped, plus for garnish 1 8-ounce packages rice stick noodles Optional toppings: fresh lime wedges, crushed peanuts, siracha PREPARATION Place a large soup pot over medium heat. Add olive oil and warm 1–2 minutes. Add onion and bell peppers and cook until tender, about 6 to 8 minutes. Add garlic and stir until fragrant, about 1 minute. Add curry powder and cayenne and stir until well combined. Add coconut milk and broth and bring to a boil. Add rice stick noodles and continue to boil for 3 minutes. Lower heat to medium and add shredded chicken or tofu and cilantro, and cook until warm. Continue to add broth until a soupy, desired consistency. Garnish with cilantro and serve with optional toppings. *This soup contains less than 600 mg sodium per cup; less than 300 mg sodium per half-cup. 🎉New Year 🎉— A great time to hit the refocus button. Pick one thing to start to do different next year, and embrace your healthy energy🌈. Here are some ideas, but you do you! Plan my meals 🍽
I am grateful for a new year, a new beginning, a fresh start. I am grateful for the sunrise and sunset each day. I am grateful for my family, my friends, the love, the laughter, and the joy in my life. ~Amy Margulies, The Rebellious RD ANSWERS to soup quiz: 1. Borscht = Ukraine, 2. Miso = Japan, 3. Bouillabaisse = France, 4. Tom Yum = Thailand, 5. Goulash = Hungary, 6. Gumbo = United States, 7. Phở = Vietnam, 8. Gazpacho = Spain For comments, thoughts, requests, or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES: Cassady BA, Considine RV, Mattes RD . Beverage consumption, appetite, and energy intake: what did you expect? Am J Clin Nutr 2012; 95: 587–593 https://pubmed.ncbi.nlm.nih.gov/23093339/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/ My first couple of blogs had the same title, as I wanted to push the theme of my blog (and I had no idea what I was doing, but that is beside the point☺️). Eat. Drink. Be Healthy. Be Happy. Maybe another drink. Yup, 20 months later, that is still the theme. Especially with the Winter holidays blowing our way. Food becomes a major focus on the holidays, taking the challenge of eating and drinking healthfully, and being happy, to a whole other level. Let’s start with the happy😃. If you are not there already, it is time to inject more gratitude in your day to day life. Be grateful for all you are surrounded by — your family, friends, the beauty of nature, and all that brings you joy. Let go of the little things. Exude appreciation, connect with your sincerity, pay it forward. Have a fuckin’ good time❗️Remember last year when most of us were not with our extended families and friends?! Focus on the togetherness. Focus on others in need. And focus on the fun. Food is surely part of the fun, just not all of it. How do you manage these indulgent times? Mindfulness. Or, not being mindless. Being more present when you are eating, how much you are eating, and if you are enjoying what you are eating. One way to stay mindful of your food and beverage choices is to accept that you will desire or crave heavier foods than usual, and likely more food (and drink) than usual. Understand that cravings are an inevitable part of being human, and will come and go throughout the holiday season. They are to be expected. Observing cravings, even welcoming them (rather than judging them) takes away much of their power. Push your pause button. Try distracting yourself for bit and see if the desire fades away. Still there? Sit with the temporary discomfort of your craving or desire for more. Keep focusing on something else. Switch rooms, conversations, or positions. If you are alone, meditate or head outside for a walk. Just as all of your core exercises build up muscle and strength, your ability to distract/delay/deflect improves with practice. Not allowing your craving or desire for more to dictate your immediate behavior is a skill that easier with time, bringing a liberating sense of self-control. Enjoy and savor every bite, every sip, every hug, every kiss, every smile. Savor those around you, and savor you, as you are always worth it. These recipes are a delightful combination of possible holiday meal additions, as well as balanced suggestions for all the times in between. And of course there is a cocktail. Cheers🥂.
INGREDIENTS 3 overripe bananas 1 cup puréed pumpkin 1 egg 1 1/2 cups whole wheat flour 4 ounces unsweetened applesauce 1 teaspoon baking soda 1 teaspoon salt 1/3 cup chocolate chips, mini-morsels Nonstick cooking spray PREPARATION Preheat oven to 325 degrees. Spray a loaf pan with nonstick cooking spray and set aside. Peel bananas and place in a medium mixing bowl. Mash well with a fork. Add pumpkin through salt and mix together until a smooth consistency. Stir in chocolate chips. Pour into prepared pan. Bake for 50–60 minutes. Bread should be just lightly browned along the edges when done, but go with the toothpick check. Cool in pan for 10 minutes. Remove and slice into 12 pieces.
INGREDIENTS 1 large bunch kale, washed, remove stems Nonstick cooking spray 1 teaspoon truffle oil 1/4–1/2 teaspoon crushed red pepper ¼ cup freshly grated Parmesan cheese salt and pepper to taste Balsamic glaze, drizzle PREPARATION Place a medium sauté pan over medium-high heat. Spray with nonstick cooking spray. Add kale and saute for about 8 minutes, or until slightly frizzled. Add truffle oil, red pepper, Parmesan cheese, salt, and pepper to taste. Stir and continue to cook for 1 more minute. Place in a serving bowl. Drizzle with balsamic glaze and red pepper flakes. Makes 4 side dish servings.
INGREDIENTS 4 6-ounce salmon fillets 3 Tablespoons apple cider vinegar 3 cloves or 3 Tablespoons garlic, minced, divided 1 cup nonfat Greek yogurt, plain 3–4 Tablespoons freshly squeezed lemon juice (about 1 lemon) salt and freshly ground pepper Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Use 1 clove or 1 tablespoon of garlic to rub all over each fillet. Sprinkle with salt and pepper. Spray baking sheet with nonstick spray. Place salmon on top and bake in the oven for 20–25 minutes, or until well-done. Remove and keep warm. While fish is cooking, place cider vinegar, the other two garlic cloves (or 2 tablespoons), Greek yogurt, lemon juice, a few twist of salt and pepper, in the blender. Whirl for about one minute. Taste and adjust seasonings. Garnish with your fresh herb of choice. Serve on top of fish, as well as a side dip for some veggies. What veggies? Slice 3 medium zucchinis into thin circles. Place in a medium mixing bowl. Add 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, red pepper flakes, and a few grinds of salt. Mix well, making sure all slices are marinated. Preheat the air-fryer to 400 degrees for 5 minutes. Cooking in batches, add a single layer of zucchini. Air fry for about 15 minutes per batch, flipping halfway. Serve with horseradish sauce (and the salmon or protein of choice). Leftover sauce can stay in the refrigerator for 3–4 days.
INGREDIENTS 1 1/2 cups cranberry juice, no sugar added 1/2 cup pomegranate juice, no sugar added 1 cup sparkling water 9 ounces of vodka (1.5 ounces per serving or 1 shot glass), divided ice cubes 1 cup frozen cranberries 6 sprigs fresh rosemary PREPARATION Pour cranberry juice, pomegranate juice, and sparkling water into a small pitcher. Stir well. Fill shaker about halfway with ice. Add 1/2 cup of mixture in a pitcher, plus 1.5 ounces vodka. Shake well. Pour into a martini glass or cocktail glass. Garnish with about a tablespoon of frozen cranberries and a rosemary sprig. Sip the sweet and savory. Makes 6 servings. Prefer a mocktail? Skip the vodka and spritz with more sparkling water. Just as fancy. .It always seems impossible until it’s done. ~ Nelson Mandela
For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES: Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Dec;30(2):272–283. doi: 10.1017/S0954422417000154. Epub 2017 Jul 18. PMID: 28718396. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017;30(3):171–174. doi:10.2337/ds17–0015 https://www.health.harvard.edu/staying-healthy/mindful-eating 51 Pharm or Farm? The farm is our pharmacy. We are always looking for what medication, supplement or vitamin we should be taking. What about which fruits and vegetables we should be eating to help us prevent heart disease, cancer, diabetes, prediabetes, and the list goes on. We are quick to take a pill, but not as quick to try to a new vegetable. The seasonal list of fruits and vegetables is one nutrient power-packed entourage. The health benefits of pumpkins, carrots, sweet potatoes, winter squash, beets, apples, cauliflower, Brussel sprouts, broccoli and all kinds of greens, include beta-carotene (vitamin A), vitamin C, vitamin E, iron, potassium, magnesium and more. Pumpkins and carrots are filled with beta-carotene, which give them their characteristic orange color. This vitamin-stimulating antioxidant helps protect cells from aging, which in turn keeps your body and mind functioning at their peak. Do not let some of those pumpkin-crazed items on the market like pumpkin cookies, pumpkin lattes, pumpkin muffins give pumpkin a bad rap. One serving of real pumpkin contains only 30 calories, 8 grams of carbohydrate, 1 gram of fiber and a gram of protein. Similarly, carrots contain only 25 calories per serving, 6 grams of carbohydrate, 2 grams of fiber and about a half gram of protein. The pumpkin is a very versatile fruit. That’s right — pumpkin is arguably the largest member of the fruit world. It is useful in both sweet and savory dishes. You could take an adventure in the kitchen and chop up a fresh pumpkin. However, this could take quite a while, be quite messy, and risk an injury for sure😳! My recommendation is for the 100% pure pumpkin in a can. Pureed pumpkin can easily be substituted for oil or shortening in sweet dish, or oil or cream in a savory dish. A note on numbers ~Though at times I mention calories, fat, protein, salt, and other macro and micronutrient content, I did specifically decide not to include nutritional analysis with each recipe. Why you might ask🤨? Numbers can be confusing and misleading, causing more stress and concern than they are worth. Embrace the commonsense approach ~ Go for the plate balance of 50–25–25 (50% non-starchy veggies, 25% lean protein, 25% whole grain). Keep the numbers simple. They are easier to keep :). However, if you have a chronic illness where the numbers are key to your success, by all means, happy to help count with you! So let’s cook up some nutrient-dense goodness, with two of our rockstar fall ingredients 🎃 🥕
INGREDIENTS 1 Tablespoon olive oil 1/4 cup scallions, sliced 1 pound fresh carrots, peeled and sliced into coins 1 1/2 teaspoons fresh ginger, minced 1/8 teaspoon cayenne pepper 1 1/2–2 teaspoons curry powder 2 cups (divided) vegetable stock, low sodium 1 cup water 1 handful cilantro sprigs 1/2 cups light coconut milk 1 teaspoon fresh lime juice salt and freshly ground pepper to taste Optional garnish: fresh cilantro leaves and pepitas PREPARATION Place large saucepan over medium heat. Add oil and heat for 1–2 minutes. Add scallions and sauté for about 2 minutes. Add carrots, ginger, pepper and curry powder. Stir well and cook for 3–4 minutes. Add vegetable stock, water and cilantro sprigs (yes, you are throwing in the whole sprigs!). Increase heat to high and bring to a boil. Once boiling, reduce heat to simmer, stir and cover. Simmer for 30 minutes or until carrots are soft. Remove pan from heat and cool for about 10 minutes. Using tongs, scoop out and toss cilantro sprigs. Pour soup mixture into blender. Add coconut milk and lime juice. Place lid on blender, removing middle section. Hold a towel over top of blender to avoid any splatter and blend for about 1 minute, or until smooth. Return the soup to the saucepan and place over medium heat until warm. Season with freshly ground pepper and salt to taste. Ladle into 4 serving bowls and garnish with cilantro leaves and pepitas if desired. Makes 4 1-cup servings.
INGREDIENTS 1 pound whole grain pasta (or gluten-free) 1 Tablespoon plus 1 teaspoon extra virgin olive oil 4 garlic cloves, peeled and sliced 1 vidalia onion, peeled and chopped 2 red bell peppers, washed and sliced into thin 1-inch strips 1/2 pound shiitake mushrooms, washed and sliced thin 8 ounces fresh baby spinach 1 15-ounce can 100% pumpkin purée 1 1/2 cups vegetable broth, low sodium 1/2 teaspoon chili powder 1/4 teaspoon nutmeg 1/4 teaspoon red pepper flakes 1/4 teaspoon salt freshly ground pepper to taste 1 pound sea scallops (or protein of choice) 1/2 cup nonfat Greek yogurt, plain 1/4 cup freshly grated Parmesan cheese PREPARATION Bring pot of water to boil and boil the pasta until al dente. When done, drain the pasta and return it to the pot. In a large nonstick skillet, heat 1 tablespoon olive oil over medium-low heat. Add the garlic and onion. Sauté for 5 to 6 minutes, or until the onion is slightly browned. Add the peppers and mushrooms and continue cooking for another 5 to 6 minutes, until the peppers are soft. Stir in the spinach. Add the pumpkin purée and broth to the skillet and stir to fully combine. Add the chili powder, nutmeg, red pepper flakes, salt, and several grinds of black pepper. Continue to cook over medium-low heat for 8–10 minutes or until thickened, stirring occasionally. While cooking, place a medium skillet over medium-high heat. Add 1 teaspoon olive oil, swirling to coat pan. Add scallops and sprinkle with freshly ground black pepper. Sauté 4–5 minutes per side. Keep warm. Stir the Greek yogurt into pumpkin mixture until well-blended. Taste and adjust seasonings as desired. Pour the pumpkin mixture and scallops over the pasta and stir well to combine. Garnish with Parmesan cheese and freshly ground pepper. Makes 8 servings.
If you are going to achieve excellence in big things, you develop the habit in little matters. ~Colin Powell, former U.S. Secretary of State, first Black Secretary of State #RIP For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES: van Asten F, Chiu CY, Agrón E, Clemons TE, Ratnapriya R, Swaroop A, Klein ML, Fan R, Chew EY; Age-Related Eye Disease Study 2 Research Group. No CFH or ARMS2 Interaction with Omega-3 Fatty Acids, Low versus High Zinc, or β-Carotene versus Lutein and Zeaxanthin on Progression of Age-Related Macular Degeneration in the Age-Related Eye Disease Study 2: Age-Related Eye Disease Study 2 Report №18. Ophthalmology. 2019 Nov;126(11):1541–1548. doi: 10.1016/j.ophtha.2019.06.004. Epub 2019 Jun 12. PMID: 31358387; PMCID: PMC6810822. https://www.webmd.com/diet/health-benefits-pumpkin#1 As summer comes to a close, and many of us get back to more intense work schedules, back to school, and back to more normal routines, it is easy to slip into cozier habits. With the cooling temperatures and earlier sunsets, often those habits include less time out of the house at night and more time on the couch. And while we are sitting on the couch, a snack sounds like a tasty idea 🤔. Sure, why not? If you are trying to lose weight or keep up with your healthier lifestyle you adapted this summer, staying attuned to some of your cooler weather habits starts now. As they often sneak up on you, you need to have your mindset on high alert. Enjoying snacks (or wine🍷or sweets🍧) after dinner is a common behavior which many of us struggle to balance. We have very legit reasons for these snacks, which may include a long day at work, a frustrating day or moment, being bored or anxious, or an evening ritual with your significant other. Whatever the reason you are turning to food, it is a habit you want to take control of. It does not mean never, but it does mean that your health goals no longer matter just because you are not putting on a bathing suit this weekend. For starters, if you finish dinner and grab something on your way to the couch, wait. Approximately how long does it take for your body to recognize it is full? About 20 minutes! If you grab a sweet before your butt hits the cushion, you are not giving your stomach the time it needs to tell you it is satisfied. Sensations of fullness are not immediate, thus we need to slow ourselves down so we feel full before we eat more food. Sometimes it is the most simple of habit changes that can render the biggest results. Grab a glass of water or make a cup of tea instead. It is still warm enough to go for that post dinner walk. Make a phone call, clean. Do a 5–10 minute stretching or yoga or meditation session. Distraction is an awesome tool. Another awesome tool is to eat well. Say what? Yes, eat. Eat balanced meals throughout the day. Eating well-balanced meals throughout the day will allow you to go into your evening with a strong mindset. The less you eat or meal(s) you skipped throughout the day, the hungrier you are in the evening, and the easier it can be to justify those late-night snacks. Can you relate? Most of us have surely been there at times — whether occasionally or frequently. Eating balanced meals (50–25–25=50% non-starchy veggies, 25% lean protein, 25% whole grains), plus 1–2 produce + protein snacks when and if hungry, are key to keeping both your mind and your body satisfied. When you are satisfied, you are not looking for more. Creating a nightly habit that helps you transition from your busy day to a relaxing night and restful sleep is key for long-term weight-management success and living a healthy lifestyle. You do deserve to enjoy the time! Just find a new or summer healthful habit that was working for you, and keep it going all year long. It is your lifestyle, your habits, your mindset. Let’s embrace sweater weather 🍂 and make some balanced, bountiful plates🍽!
INGREDIENTS 1/3 cup cidar vinegar 2 Tablespoon light maple syrup 1 Tablespoon dijon mustard 2 garlic cloves, crushed 1/4 teaspoon freshly ground pepper 1/3 cup olive oil 1/3 cup vegetable brown, low sodium Salad options: arugula with sliced apples or pears, roasted walnuts or pine nuts and/or tofu; butter lettuce with chopped red onion, blue cheese crumbles, sliced apples, roasted chicken PREPARATION In a medium bowl, whisk together all of the ingredients. Toss with your protein to marinate, or with your salad option. Store any extra in a covered container in the refrigerator up to 3 days.
INGREDIENTS 1/2 pound (or small bunch) of kale 2 teaspoons olive oil + 1 teaspoon in spray bottle 2 Tablespoons finely chopped onion 2 garlic cloves, crushed 1/4 teaspoon freshly ground pepper 1/4 teaspoon salt 1 1/2 pounds sweet potatoes, chopped into small cubes Optional toppings: fresh thyme, balsamic glaze, nonfat Greek yogurt, low fat sour cream PREPARATION Wash and pat dry kale. Remove leaves from stems (my favorite tool) and discard stems. Tear or cut the leaves into 2-inch pieces. You should have about 4 cups. Set aside. Heat olive oil in a 12-inch nonstick or cast-iron skillet over medium heat. Add onion and sauté for about 2 minutes. Add garlic and kale and continue to sauté for another 4–5 minutes, or until kale is slightly wilted and garlic is lightly browned, stirring occasionally. Place in medium bowl and set aside. Do not wash skillet! Spray skillet generously with olive oil. Place half of the sweet potato cubes, covering the bottom of the skillet. Spray lightly with olive oil and sprinkle with half of salt and pepper. Spoon kale mixture over the potatoes, spreading evenly. Arrange the remaining sweet potatoes on top, covering mixture. Spray with olive oil, and lightly sprinkle with remaining salt and pepper. Cover with foil and place a smaller, heavy skillet or lid on top, weighing down the mixture. Cook over medium-low heat for 30–35 minutes, checking occasionally to make sure the crispy is not burnt :). This will create a crusty potato sensation on the bottom, with tender potatoes and steamy kale on top. Option to invert mixture onto serving plate, or just cut and serve from skillet. Sprinkle with some fresh thyme (or other suggested options) for a beautiful side dish, or top with any cooked meat or non-meat crumbles for a full meal. Satisfaction => always reach for nature first!
When you align the life you want to live with your life purpose and values, you have a very powerful internal motivation — not to stay on a diet, but to keep living a healthier lifestyle. ~Dr. James Hill, author, State of Slim REFERENCES: Whitelock V, Robinson E. Remembered Meal Satisfaction, Satiety, and Later Snack Food Intake: A Laboratory Study. Nutrients. 2018;10(12):1883. Published 2018 Dec 3. doi:10.3390/nu10121883 Bo S, Fadda M, Fedele D, Pellegrini M, Ghigo E, Pellegrini N. A Critical Review on the Role of Food and Nutrition in the Energy Balance. Nutrients. 2020 Apr 22;12(4):1161. doi: 10.3390/nu12041161. PMID: 32331288; PMCID: PMC7231187. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266069/ Juicy, sweet and endlessly enjoyed🍅. A true summer superstar fruit 🌟. Yes, in case you still feel the debate is unresolved, a tomato is a fruit. Botanically speaking. Why speak botanically? Just to mix things up a little :). A botanical fruit has at least one seed and grows from the flower of the plant. So, tomatoes are classified as a fruit because they contain seeds and grow from the flower of the tomato plant. Yet, if we speak in culinary terms, how fruits and vegetables are used - including their flavor profile, tomatoes are a vegetable. Culinary speaking, a vegetable usually has a tougher texture, tastes blander and often requires cooking in dishes like stews, soups, stir-fries and sauces. Whereas, a ‘fruit’ has a soft texture, tends to be either sweet or tart and is most often consumed raw or in desserts or jellies and jams. Tomatoes are not alone in their culinary confusion, as other botanical fruits culinarily considered vegetables include avocado, olives, pumpkin, cucumber and green peas. If the is-a-tomato-a-fruit-or-vegetable discussion arises again, just make it more confusing by throwing in some of these other flexible fruit-vegetables for variety. Why does this debate even matter? Unless you are a botanist, what is most important nutritionally speaking is the nutrient make-up of a tomato. Tomatoes are a wealth of vitamin C, folate and potassium. They also contain vitamin K, vitamin E, trace elements, flavonoids, phytosterols, and several water-soluble vitamins. Tomatoes also contain phytonutrients, which are natural chemicals present in plants. “Phyto” is the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats, just as they protect humans against disease. The most abundant phytonutrient in tomatoes is carotenoid. Carotenoids create the yellow, orange, and red colors in many fruits and vegetables. Beyond the carotenoids beautiful color creation, they are also antioxidants. As we have discussed in previous posts, antioxidants tackle harmful free radicals that damage tissues throughout your body. Lycopene is the most prominent carotenoid in tomatoes, which has been linked to many health benefits, including reducing the risk of heart disease and cancer. They are a decent source of fiber, providing about 1 1/2 grams per average-sized tomato. Tomatoes can be hydrating in the summer heat, as they are 95% water. The other 5% in your average tomato contains about 18 calories, close to a gram of protein, 4 grams of carbohydrate and negligent amount of fat. Their water and sweetness is what makes a welcome part of any summer meal or snack! A healthy eating pattern is one that provides enough of each essential nutrient from nutrient-dense foods, contains a variety of foods from all of the basic food groups, and focuses on balancing calories consumed with calories expended to help you achieve and sustain a healthy weight~United States Department of Agriculture. Tomatoes, especially this time of year, are nutritious and delicious gift to our plates and our bodies. So let’s slice some up!
INGREDIENTS 1 pint cherry tomatoes (any color combo) 2 1/2 Tablespoons extra virgin olive oil, divided 1/2 teaspoon kosher salt freshly ground black pepper 12 ounces Halloumi or Manchego cheese, sliced into semi-thick planks 1/2 cup fresh basil leaves, chopped Nonstick cooking spray PREPARATION Spray grill topper with nonstick cooking spray. Preheat grill to 350˚to 400˚F (medium-high heat) with grill topper in place. In a medium bowl, toss the tomatoes with 2 tablespoons olive oil, salt and pepper. Place tomatoes on grill topper and heat until tomatoes start to burst, about 5 minutes, moving around frequently while cooking. Remove from grill and place on serving plate. Brush cheese planks with 1/2 tablespoon olive oil and season with salt and pepper. Grill about 1–2 minutes, as soon as you see grill marks on cheese, and it is starting to melt (will be real quick with Manchego). Flip to other side for another 30 seconds to 1 minute. Arrange around tomatoes on serving plate. Sprinkle with fresh basil and more pepper to taste. Serve immediately. Makes 3-4 meal servings and 5–6 appetizer servings.
INGREDIENTS 3 ears of corn, shucked 1/2 teaspoon plus 1/4 teaspoon salt 1–2 ripe peaches, sliced and chopped into small pieces 3 plum tomatoes, washed, seeded and chopped into small pieces 1/2 red onion, chopped into small pieces 1/2 teaspoon of red pepper flakes 1 1/2 Tablespoons extra virgin olive oil 3 Tablespoons red wine vinegar 1/2 Tablespoon honey 1/4 cup fresh basil leaves, chopped plus extra for garnish freshly ground pepper and salt to taste PREPARATION Fill large pot about halfway with water and place over high heat. Add about a half teaspoon of salt and bring to a boil. Using tongs, drop your corn into the boiling water. Return the water to a boil, then cook your corn for 6–8 minutes, or until the corn is just tender to the touch. When the corn is cook enough to handle, carefully use a sharp knife to remove the kernels from the cob. Place in a medium-size bowl. Add chopped peaches, tomatoes and onion to the bowl. In a separate small bowl, whisk together the red pepper flakes, olive oil, vinegar and honey. Pour over top of the corn mixture and toss well. Add basil, salt and pepper to taste. Garnish with basil. Makes 6–8 side dish servings or approximately 12 appetizer servings.
INGREDIENTS 2 red bell peppers 1 garlic clove, peeled 1/2 cup almonds, unsalted 1 6-ounce can tomato paste (or feel free to go for a freshly made purée!) 2 Tablespoons flat-leaf parsley, chopped, plus extra for garnish 1 Tablespoon sherry vinegar 1/4 cup extra virgin olive oil 1/2 cup vegetable broth, low sodium plus extra if needed 4 6-ounce salmon fillets and/or 6 portobello mushrooms freshly ground pepper and salt to taste PREPARATION Preheat grill to medium-high. Place the peppers on the grill. Grill for about 10 minutes, turning occasionally until all sides are charred and the peppers are softened. Place the peppers in a bowl and cover tightly with plastic wrap. Set aside. In a blender or food processor, add the garlic, almonds, tomato paste, parsley and vinegar. Blend until smooth and set aside. When the peppers are cool enough to handle, remove the discard the skins. Slice each pepper in half, remove the stems and seeds and add to blender or food processor. Blend until well combined. Add the oil and blend again. Add the broth until desired consistency. Serve on top of grilled fish, chicken, veggies, pasta ~ one of the most versatile sauces to create! Options:
Knowledge is knowing a tomato is a fruit; wisdom is not putting it in a fruit salad. ~Miles Kington, British journalist, musician and broadcaster For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES:
Beecher GR. Nutrient content of tomatoes and tomato products. Proc Soc Exp Biol Med. 1998 Jun;218(2):98–100. doi: 10.3181/00379727–218–44282a. PMID: 9605204. https://www.nutrition.gov/topics/whats-food/phytonutrients https://pubmed.ncbi.nlm.nih.gov/22129335/ |
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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