nutrition

Breakfast Quinoa

Dishing up the best advice and tips!

Recipe of the Week: Breakfast Quinoa

  • 1 cup skim milk
  • 1 vanilla bean, seeded
  • 2 cups cooked quinoa
  • 1 cup fresh berries
  • ¼ cup sliced almonds
  • 1 Tablespoon honey
  • ½ teaspoon cinnamon
  1. Whisk together milk and vanilla. Pour over cooked quinoa. Top with berries, almonds, honey, and cinnamon.

Estimated nutritional information (per ¼ of recipe): 230 calories, 7g fat, 36g carbs, 8g protein, 42mg sodium

Nutrition Goal of the Week: Start your day right with a healthy, filling breakfast every morning this week.

Have nutrition questions? Ask the Expert or schedule a FREE nutrition consultation.

Lentil Sloppy Joe

Dishing up the best advice and tips!

Recipe of the Week: Lentil Sloppy Joe

  • 1 cup dried lentils (1 pound)
  • 1 cup dried bulgur (½ pound)
  • 1 teaspoon olive oil
  • 8 ounces mushrooms, diced
  • 1 medium yellow onion, finely diced
  • 1 medium green pepper, finely diced
  • ½ teaspoon chili powder
  • ¼ cup ketchup
  • 3 ounces tomato paste
  • 1 cup vegetable stock
  1. Cook lentils and bulgur wheat according to package directions until soft.

  2. Heat oil in large skillet. Add the onions, mushrooms, and pepper and saute until soft. Add chili powder, ketchup, and tomato paste and cook through. Add stock and bring to a simmer.

  3. Stir in bulgur and lentils. Adjust seasoning with salt, pepper, and apple cider vinegar. Serve on a whole wheat bun.

Peanut Butter Pudding

Dishing up the best advice and tips!

Recipe of the Week: Peanut Butter Pudding

  • 2 cups skim milk
  • 2 tablespoons creamy peanut butter or PB2
  • 1 package instant vanilla pudding and pie filling
  1. In a bowl, whisk the milk and creamy peanut butter until the peanut butter is broken into tiny specks.  If using PB2, combine the dry PB2 with the pudding mix.

  2. Add pudding mix to the milk and whisk until the pudding is slightly thickened.

Nutrition Goal of the Week: Reduce the fat content in your milk. If you drink Vitamin D milk, try 2%. If you drink 2% milk, switch to 1% milk, and if you drink 1% milk, make the switch to skim milk this week.

Have nutrition questions? Ask the Expert or schedule a FREE nutrition consultation.

Taco Soup

Dishing up the best advice and tips!

Recipe of the Week: Taco Soup

  • ½ medium onion, chopped
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 3 cups vegetable broth
  • 1 15-ounce can black beans, rinsed and drained
  • 1 14½-ounce can diced tomatoes
  • 1 can (16oz) picante sauce
  • 1 cup whole wheat rotini, uncooked
  • 1 small green pepper, chopped
  • 2 teaspoons chili powder
  • 1 teaspoon cumin

Saute the onion and garlic in oil for about 5 minutes. Add the remaining ingredients and bring to a boil. Simmer for 10-12 minutes or until pasta reaches the desired tenderness.

Nutrition Goal of the Week: Go meatless at least 1 day this week.

Homemade Hummus

Dishing up the best advice and tips!

Recipe of the Week: Homemade Hummus

  • 15 ounces canned garbanzo beans, drained
  • ¼ cup sesame seeds paste (aka: tahini)
  • 3 Tablespoons lemon juice
  • 3 Tablespoons olive oil
  • 4 to 6 garlic cloves, crushed
  • fresh parsley
  • whole black olives
  1. Process beans in food processor. Gradually add the remaining ingredients and process until smooth.

  2. Add extra salt or other ingredients to taste. Garnish with fresh parsley and olives, if desired. Serve with whole wheat pita bread, pita chips, or raw veggies.

Nutrition Goal of the Week: Eat regular meal patterns at the same time every day this week. Aim for three meals and 1–3 snacks a day (keep easy, healthy foods like this hummus on hand to help you meet your goal).

Ways to Reach Your Fitness Goal

This time of year people are beginning exercise programs because it’s the New Year, spring is coming, or it’s just time to finally do it. It’s exciting at first, but setbacks can come easy if you don’t watch out for them and pace yourself. Here are five things you can do to keep it going and ensure the great progress you want this year.

  1. Start small. Be realistic with your goals. Working out seven times a week sounds great and it may even be doable in the short term, but you’ll burn out quickly. If you’re new to exercising or just getting back to it, start small and build up. Twice a week for 30 minutes can make a big difference.

  2. Log it. Do it for yourself. You don’t have to publish it or announce to your family and friends. Let others know if it helps, but ultimately it’s for you. Write it down old school style or there are many great free mobile device apps out there.

Pages

Subscribe to RSS - nutrition