Archive for the ‘Dining with your Dietitian’ Category

Dinner Tonight: June 17th, 2011

Posted on: June 24th, 2011 by Healthlete


Kale Pesto Pizza on homemade wheat dough
Strawberry Butter Leaf Salad with Framboise Vinaigrette

Recipe Highlight: Kale Pesto (sauce base for pizza or whatever you want to mix it in!)

1 c. Kale
2 cloves garlic
1/4 c. Smoked Almonds
1 tsp. Italian Herbs of choice
Salt and Pepper to taste
Zest and Juice of 1/2 Lemon
1 tsp. Red Wine Vinegar
3 marinated Sun Dried Tomatoes

Place all ingredients in food processor and puree. I made my thicker, like a paste, and without Parmesan since I was topping it with cheese. You could add more oil and Parmesan to make it a true pesto consistency.

Makes about 3/4 c. Pesto

1 Serving (1 Tbsp.)= 37 calories, 3g. fat, 35mg. sodium, 2g. carbohydrate, 0.5g. fiber, 0.7 g. protein

Dinner Tonight: June 16, 2011

Posted on: June 24th, 2011 by Healthlete


Toasted and Roasted Spinach Salad

Recipe Highlight: Toasted and Roasted Spinach Salad

2.5 c. Cauliflower florets
1 Yellow Bell Pepper
1 c. Garbanzo Beans, cooked
1 large Portobello mushroom
1/2 c. Green Onion, chopped
4 c. Fresh Spinach
4 c. Fresh Kale, chopped
2 cloves garlic, minced
1 tsp. balsamic vinegar
1 tsp. red wine vinegar
2 Tbsp. Olive Oil
1 tsp. Fennel Seed, crushed
Salt and Pepper to taste

Roast Yellow Bell Pepper. Cook, peel, and slice into thin strips. Set aside. Sprinkle cauliflower with salt, pepper, and roast. Set aside. Roast chick peas with fennel seed, salt, and Pepper. Toast Kale with Garlic. Set aside. Pour both vinegars on portobello mushroom. Salt and pepper mushroom. Place in oven and roast. Slice thinly when cool and set aside. Chop fresh spinach. Toss with green onion, olive oil, and all roasted items. Place in bowls. Top with toasted garlic and kale.

Makes 2 servings

1 serving= 427 calories, 16.5g. fat, 350mg. sodium, 58g. carbohydrate, 16.5g. fiber, 16 g. protein

Dinner Tonight: June 15, 2011

Posted on: June 24th, 2011 by Healthlete


Openface Banh Mi Egg Sandwiches
Spiced Edamame

Recipe Highlight: Modified Banh Mi slaw (part of sandwich)

2 carrots, shredded
1 large cucumber, shredded
1 small Red Onion, shredded
2 Daikon, shredded
1 Tbsp. finely minced pickled jalepeno
1 tsp. Black Sesame Seeds
2 Tbsp. Chopped Cilantro
2 Tbsp. Rice Wine Vinegar
1 Tbsp. Low Sodium Soy Sauce
Juice of Lime
1 tsp. Sugar or sugar substitute

Mix all ingredients and allow to marinate over night. To serve, place on top of favorite protein on toasted Whole Wheat baguette half.

Slaw Recipe Makes 4 servings

1 Serving Slaw= 59 calories, 1.5g. fat, 150mg. sodium, 10.5g. carbohydrate, 2g. fiber, 2g. protein

Dinner Tonight: June 14, 2011

Posted on: June 24th, 2011 by Healthlete


Monkfish Provincial or Cottage Cheese
Braised Kale and Onion
Tomato and Mushroom Compote

Recipe Highlight: Braised Kale

4 c. Fresh Kale, chopped
1 Red onion, sliced thinly
1 Tbsp. Olive Oil
2 cloves garlic, minced
1 c. low sodium Vegetable Broth
1 tsp. Red Wine Vinegar
Salt and Pepper to taste

In a large skillet, over high heat, add oil. When oil is hot, add onion, salt and pepper. Stir-fry 2 minutes. Add garlic and kale. Cook 1 more minute. Stir and add broth. Reduce heat to medium and cook for another 8-10minutes. Remove from heat. Stir in vinegar and serve.

Makes 2 servings

1 Serving= 171 calories, 9g. fat, 117mg. sodium, 20g. carbohydrate, 7g. fiber, 6.5g. protein

Dinner Tonight: June 5th, 2011

Posted on: June 24th, 2011 by Healthlete


Sesame Glazed Tuna
Chili Garlic Roasted Broccoli
Egg White Wild Rice Pilau
Asian Pear and Mango Salad

Recipe Highlight: Chili Garlic Roasted Broccoli

4 c. Fresh Broccoli Florets
1 Tbsp. Sesame Oil
1/4 tsp. Chili and Garlic Sauce
1 Tbsp. Low Sodium Soy Sauce
1/4 tsp. Crushed Red Pepper Flakes

Preheat oven to 425 degrees.
Spread broccoli on roasting pan and roast in center of oven for 10-12 minutes or until desired tenderness. While broccoli is roasting, combine remaining ingredients in small bowl and whisk together. Remove broccoli from oven and put it in a bowl. Immediately toss broccoli with oil mixture then serve.

Makes 3 servings (1 serving= 1 1/3 c. florets)

1 Serving= 90 calories, 4.5g. fat, 219mg. sodium, 8 g. carbohydrate, 2.6g. fiber, 4.6g. protein

Dinner Tonight: June 4th, 2011

Posted on: June 16th, 2011 by Healthlete

Kale and Veg Torte

Dinner Tonight: June 1st, 2011

Posted on: June 16th, 2011 by Healthlete

Jerk Tuna or Tempeh
Caribbean salad topped with zesty matchstick Sweet Potatoes

Recipe Highlight: Caribbean Salad

4 c. Arugula and Red Leaf Lettuce
1/2 Mango, sliced into strips
1/2 Red onion, diced and lightly sauted
1/4 c. Smoked almonds, crushed
Juice squeezed from fresh lime, and all zest from peel
2 oz. Goat Cheese crumbles
1/2 c. Fresh Fennel Bulb, julienne and lightly sauted
2 Tbsp. Walnut Oil
1 tsp. Fresh minced Ginger
1 Tbsp. Orange Juice

Combine lettuces, mango, onion, fennel, and goat cheese. In a small bowl, whisk together juices, zest, ginger, oil. Toss salad mixture with dressing. Sprinkle with smoked almonds. Serve.

Dinner Tonight: May 31, 2011

Posted on: June 2nd, 2011 by Healthlete


Creamed Kale over Whole Wheat Gnocchi
Fresh Tomato slices

Recipe: Creamed Kale

4 c. Kale, stems removed and sliced into ribbons
1/2 large red onion, diced
1 tsp. garlic, minced
3 Tbsp. Balsamic Vinegar
1/2 c. veg broth, low sodium
3/4 c. low fat Buttermilk mixed w/ 2 Tbsp. Whole Wheat Flour
2/3 c. freshly grated parmesan
Salt and Pepper to taste

In a large saucepan, saute onion in vinegar and garlic. When onion softens, add kale and veg broth. Cover and cook over medium-low heat until kale is soft. Stir in buttermilk mixture and continue to cook 3 more minutes. Stir in grated Parmesan and serve.

Makes 2 servings

1 serving= 283 calories, 11g. fat, 370mg. Sodium, 26 g. carbohydrate, 7g. fiber, 20g. protein

Dinner Tonight: May 30th, 2011

Posted on: June 2nd, 2011 by Healthlete

Veg & Bean Burger topped with Blue Cheese
Roasted Asparagus sprinkled with toasted walnut crumbs
Baked Sweet Potato Wedges
Fresh Cantaloupe

Recipe: Veg & Bean Burger topped with Blue Cheese

3/4 c. black beans, cooked
2.7 oz. (1/3 block) Tempeh
1/2 large Red Onion, diced
3/4 c. Baby Portobello mushroom, diced
1/4 c. carrot, diced
1/2 c. bulgur, dry
1.5 c. veg broth, low sodium
1 tsp. garlic, minced
1 Tbsp. Balsamic Vinegar
2 egg whites
1/4 c. Blue Cheese Crumbles
Salt/Pepper to taste

Add mushroom, carrot, and veg broth to medium saucepan. Bring to boil. Add Bulgur. Reduce heat to simmer and cook until liquid is absorbed. Meanwhile, saute onion, vinegar, and garlic until translucent. Set aside. Use food Processor to pulse tempeh and black beans. Add bean mixture to onion mixture. When bulgur is finished cooking, add to bean mixture along with egg white. Use your hands to mix thoroughly. Form 4 patties (they will be very loose and will spread some). Place each patty on top of wax paper lined baking sheet. Refrigerate at least 30 minutes if possible. Pre-heat oven to 350 degrees. Place in pre-heated oven and cook 20 minutes. Top each patty with blue cheese. Return to oven. Turn oven to broil setting and broil until cheese is melted.
Makes 4 servings (1 patty=1 serving)

1 serving= 206 calories, 4g. fat, 350 mg. Sodium, 30g. carbohydrate, 9g. fiber, 13g. protein

Dinner Tonight: May 27, 2011

Posted on: June 2nd, 2011 by Healthlete


Sesame Ginger Tuna Pieces
Wild Rice Cake topped with Sesame Shitake Mushrooms
Massaged Asian Kale Salad

Recipe: Massaged Asian Kale Salad

4c. Kale, cut into thin ribbons
3/4 c. Edamame, shelled and steamed
1/3 c. Carrot, shredded
1/4 c. Green Onion, chopped
Juice of 1 fresh Lime
1/2 tsp. Lime zest
1 Tbsp. Sesame Oil
2 tsp. Rice Wine Vinegar or Sake
2 tsp. Soy Sauce
1 tsp. ginger, freshly minced

Place Kale in bowl. Squeeze Lime Juice and Lime zest over Kale. Add vinegar/sake. Using your hands, massage liquids into kale for 2 minutes. This should break down the cellulose in kale and soften it. Add remaining ingredients and mix well.
Makes 2 servings

1 serving= 253 calories, 10 g. fat, 300 mg. Sodium, 30g. carbohydrate, 10g. fiber, 12g. protein

Dinner Tonight: May 26, 2011

Posted on: June 2nd, 2011 by Healthlete


Tangy Salmon Croquette or Cottage Cheese

Mixed Greens Sour Salad

Recipe: Tangy Salmon Croquette

1 can (3/4 c.) Alaskan Salmon, bones included
1/2 Roasted Orange Bell Pepper
1/4 c. Green Onion, chopped
1/2 c. Panko
2 Tbsp. Sweet Mustard
3 Tbsp. Horseradish sauce
Salt and Pepper to taste

Preheat oven to 350 degrees.
Combine all ingredients working through with your hands. Form into 4 patties. Place each patty on foil that has been coated with cooking spray and placed on top of a baking sheet. Leave enough foil overhang so that you can fold foil over top of all 4 patties. Place wrapped patties in oven and bake 15 minutes. Unfold foil wrap and allow patties to brown in oven 5 more minutes.
Makes 2 servings (2 patties= 1 serving)
1 serving= 304 calories, 9g. fat, 800mg. Sodium, 19g. carbohydrate, 1 g. fiber, 35g. protein

Dinner Tonight: May 25, 2011

Posted on: June 2nd, 2011 by Healthlete

Steamed Artichoke
Sun Dried Tomato Aioli
Creamy Polenta
Grilled Portobello Mushroom and Eggplant
Olive Tapenade
Parmesan Frico

Recipe: Sun Dried Tomato Aioli

1/2 c. Plain Greek Yogurt (0% fat)
3 Sun Dried Tomatoes, packed in oil
1/2 tsp. garlic, minced
1/2 tsp. basil, finely chopped

Use the food processor to puree Sun Dried Tomatoes. Add tomato puree to yogurt, garlic, and basil. Stir until blended smooth.