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11/18/2018 0 Comments Broccoli cheese soup! Broccoli cheese soup!
3 cups steamed broccoli 1 medium steamed zucchini 1 medium steamed onion 4 medium carrots 2 tbsp garlic 2 tbsp chicken bouillon paste (can use veggie) 2 cups milk 1 cup cheese 1 can garbanzo beans I used my vitamix, but any blender would work. If you do not have a blender, use a food processor for the steamed veggies and beans and throw it in a pot on the stove! Can add additional veggies to your liking! I have used chard, spinach, and kale in it too. Makes 8 cups!
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11/18/2018 2 Comments Protein Blueberry Pancakes Made some delicious blueberry pancakes high in fiber, protein, iron, and antioxidants this morning!
1 cup cooked quinoa (Can also use 1 cup whole wheat flour or 1 cup raw oats) 1/2 teaspoon baking soda 1/4 teaspoon salt 2 tablespoons brown sugar 2 tablespoons hemp seeds, flax seeds, or chia seeds 2 tablespoons cinnamon 4 eggs 1 cup cottage cheese (Can also use greek yogurt) 1/2 cup milk 2 tablespoons olive oil 1 tablespoon vanilla extract 1 cup blueberries (I used frozen) Mix dry ingredients and wet ingredients separately. Then mix them together. Pour batter onto a med high heat pan (add a little butter/oil to prevent sticking). Once bubbles occur in the middle of the batter, flip the pancakes. The bubbles indicate it has cooked through. If the batter seems a little thick, add more milk or another liquid (I added a little applesauce). I also add frozen blueberries once I put the batter on the pan. You can mix this up however you'd like! Switch up fruits, flours, sugars, seeds, etc. Great source of protein and fiber! These are easy to hold in the fridge and have later in the day or week! You can also freeze and heat up for later too in your toaster oven or microwave! 1/14/2018 1 Comment Protein Powerhouse Balls! Combine into a food processor:
2 cups oatmeal 4 carrots 2 cups whole dates 1/4 cup hemp seeds 1 cup almonds 1 tablespoon vanilla extract 2 tablespoons cinnamon Add ground mixture to a bowl with 1 cup peanut butter. Combine. Roll into balls. Place on parchment paper and put into freezer or refrigerator for an hour or two. Place balls either in baggies, plastic wrap, or into containers. Store in fridge for ~ 1 week or freezer for a few months (if they will last). These power balls are packed full of fiber, omega 3 fatty acids, protein, whole grains, healthy fats, and many vitamins! A great snack for on-the-go and/or post exercise! The recipe above is just one of MANY different ways to create your own powerhouse snack balls! Use a variety of different nuts (walnuts, peanuts, pecans, cashews), seeds (chia, flax, sunflower), nut/seed butters (almond, cashews, sunflower), and fruits (raisins, berries). You can even add coconut flakes or chocolate chips! Total time ~20 minutes from start to finish. I will post new recipes as I create them, so be on the look out!!! 7/2/2017 2 Comments Quiche Recipes Have recently been trying new quiche recipes. They are quick, fast, and tasty! Fave beans and zucchini have been plentiful in the garden, so the latest one used them with garlic, salt, and olive oil as the "crust" and turned out hearty and delicious! The beauty of this recipe, is that you can substitute or add additional veggies that you enjoy! Try it with onions, asparagus, broccoli, kale, chard, bell peppers, and other cheeses (feta or blue cheese)... tasty varieties are endless! Recipe: 6 eggs 1 cup milk (or alternative milk drink of choice) ~2 cups cleaned and boiled fava beans 4 garlic cloves 1 portabella mushroom ~1 cup shredded zucchini ~ 1/2 cup cheese A few dashes of salt and pepper
***A previous quiche included a yam crust in replacement of the favabeans. This made the dish sweeter, but with less protein. Follow the recipe as above, but replace the crust with thinly sliced yams lightly coasted with olive oil and baked for ~ 10 minutes prior to adding the veggies and egg mixture. Again, veggies can vary. I used chard, kale, zucchini, button mushrooms, and broccoli with feta cheese... and it was tasty! Quiche is a great way to increase your your protein and fiber in the morning! My 14 month old even enjoyed both recipes! |
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November 2018
CategoriesYOUR FRIENDLY DIETITIAN, LLC
Registered Dietitian Nutritionist in Eugene, Corvallis, and Newport, Oregon To set up an appointment, please contact me at: [email protected] 541-579-1823 |
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