Add some zing to winter eating with these EASY recipes!

Although it is officially March, around the Midwest, it still pretty much feels like winter: cloudy, cold, windy and - yes - snow. While we are SO close to spring, this is about the time I start getting pretty tired of my winter cooking recipes. They taste boring; I need a change. So, here are some great recipes I have incorporated into my cooking this last week that have brightened my days. They have a warm weather feel without going summer too soon. You know what I mean?

Pickled onions top pork tacos. Yum!

Pickled Onions
If you don't like onions, don't scroll on! I hate onions. Seriously. But, these are not your regular onions. These onions are tangy, zesty and a bit sweet. You can add these to just about anything you want: tacos, nachos, rice and beans, salads, hamburgers, etc. So, give them a try. They will add a nice pop of flavor. Check out the simple recipe here.

5 ways to eat breakfast within 30 minutes of waking up

Too many athletes make one of the worst fueling mistakes: skipping breakfast. From lack of time to lack of hunger, there is no lack of excuses out there for why breakfast doesn't happen. However, eating breakfast really IS important. In fact, eating within 30 minutes of getting up is needed to get your body re-energized and re-hydrated after fasting and dehydrating overnight. You can't drive your car anywhere without gas, so don't ask your body to go anywhere without fuel! For those of you who don't know how to make breakfast happen, here are 5 ideas, depending on your morning style.

The pre-planner
From your lunch to your clothing, you set up everything needed before you go to bed the night before. Why not do the same with breakfast? Here are a couple of options:
-Overnight oats: A Pinterest favorite, first grab a mason jar or a good ole tupperware. Combine 1/4 cup old-fashioned oats (not quick or steel), 1/3 cup non-fat milk or soy milk, 1/4 cup non-fat plain Greek yogurt, 1/4 cup diced fresh fruit of choice, 1 tsp sweetener of choice (if desired) and any extras you like such as chia seeds, ground flaxseed, coconut flakes, etc. Mix, place lid on jar and leave in refrigerator overnight. In the morning, grab the container and a spoon and head on out!
-Breakfast at the table: Who says you can't set the table the night before? Here is an easy option: grab a bowl and fill with bran flakes, nut of choice and dried fruit of choice. Set on table. Grab a piece of fruit and set next to bowl. In the morning, all you have to do is add milk or Greek yogurt to your cereal and munch on!

Spiralizing Veggies - the Newest Trend: Should you do it?

One of the newest trends in nutrition is using a spiralizer to spiralize your vegetables. Spiralizing means taking vegetables such as carrots, sweet potatoes or zucchini and turning them into noodles. These vegetable noodles can then be used in place of regular grain-based noodles. While the dishes look very pretty, is this a trend you should follow? The answer is depends on your goal....

If you are a high level athlete putting in long training hours

The more training required of an athlete, the more carbohydrate that needs to be present in the diet. Using spiralized vegetables instead of pasta noodles cuts down significantly on carbohydrate content of the meal. This is not entirely bad if the athlete is then getting carbohydrate from another food source, such as fruit, bread, etc. However, that carbohydrate does need to come from somewhere, as lacking carbohydrate intake on a daily basis can lead to poor recovery, increased risk of injury and a weakened immune system.

Lentils: A hearty and healthy friend...here's why!

Perhaps many of you have heard of them, but not all have tried them. Lentils are a fantastic pantry staple: easy to cook, versatile and packed with powerful nutrition. To find out why and how to cook with them, read on.....

1. High in fiber
Because lentils contain a high amount of soluble fiber, they may help lower blood cholesterol levels. Maintaining good cholesterol levels lowers risk of heart disease over time. Plus fiber helps keep you full for longer, potentially lowering overall caloric intake.

One food you should be eating during Super Bowl XLIX

As we near this weekend, I'm sure many of you are planning your menu for the big game on Sunday night. Amid the delicious dishes you might choose, there is one ingredient you should be sure to include: avocados. Why? Avocados are packed with nutrients that are especially important for football fans....

Lutein
Lutein is an antioxidant that may help maintain eye health as we age. This antioxidant helps protect and maintain healthy cells inside the eye. One ounce of avocado contains 81 micrograms of lutein! Keep your eyes sharp during the game by getting your daily lutein!

4 Reasons You Should Eat Squash This Fall

The butternut squash is ready to be harvested in our garden. There is no arguing that fall is upon us. Squash is a common staple around Thanksgiving, but why should you start eating it now? Here are few reasons squash is a fantastic nutritional choice:

1. It's low calorie

This makes it a great choice because it means those with higher calorie needs can eat more volume (and who doesn't like that)? Those with lower calorie needs can trust that this is a smart option that won't tip the scales. Use it as a perfect substitute for white potatoes.

2. It's full of Vitamin A

Vitamin A is powerful anti-oxidant whose beneficial properties have only been seen when eaten (versus supplemented). In addition, Vitamin A is important for healthy eyesight - especially night vision. 

3. It's high in B-Vitamins

Essential to fueling metabolic processes, b-vitamins are plentiful in squash. Make sure you get your metabolism revving by incorporating squash.

4. It's versatile

You can find a large variety of squash, including butternut, acorn and spaghetti squash. From that, you can make dishes such as butternut squash pizza (sub squash for sauce and/or use as a topping), pasta (sub spaghetti squash for the noodles) or butternut squash lasagna (sub squash for sauce). You can even toast the seeds as a great source of fiber.

Looking for a tasty recipe for your own newly-harvested (or purchased) butternut squash? Here is one that will bring the family to the table:

Butternut Squash and Spinach Risotto

Serves: 2

Ingredients:

10 oz butternut squash

1 large red onion

2 cloves garlic

1 red bell pepper

3.5 oz fresh spinach

Handful of flat leaf parsley

1 tsp olive oil

7 oz arborio risotto rice

1 pint vegetable stock

black pepper, to taste

1. Peel the squash, scrape out seeds and cut into cubes around 1/2 inch across (note, you need 10 oz AFTER peeling)

2. Finely chop onion, garlic and red pepper.

3. Heat oil in a large, heavy-based saucepan.

4. Fry the squash, onion, garlic and red pepper together over a low/medium heat until the squash starts to soften.

5. Add the rice and stock; simmer 15-20 minutes (check instructions on your rice), stirring frequently and adding additional hot water as required to keep the rice from boiling dry.

6. Season liberally with black pepper.

7. Once rice is cooked, add spinach and fresh parsley and stir it through until the leaves wilt. Serve immediately.

Picture & Recipe Source: http://blog.rachelcotterill.com/2013/11/butternut-squash-spinach-risotto.html

Be Extraordinary,

RDKate

Athlete Dads: Why you should grill this Father's Day Weekend!

With the summer season here, it is prime grilling time. And what better weekend to do this than Father's Day weekend? Whether you are the dad taking the lead or the son grilling up something special for the occasion, you are making a great choice! Grilling is a healthy way to prepare food for many reasons.

1. Grilling decreases fat
Instead of cooking in fat, the fat drips off of the food, which decreases the overall fat content of the meat.

2. Grilling retains moisture
Grilling sears the food, which helps retain moisture. This means added fats such as butter are unnecessary, which further helps to reduce total calories.

Four Warm Foods to Fight the Never-Ending Cold

As I sit here in my office in Chicago-area, it is snowing outside. Last I checked it was March. So, Mother Nature...what gives?! Two can play at this game. Here are four warm foods to combat this cold weather.

1. Sweet potatoes
Sweet potatoes are not only delicious but full of immune-enhancing nutrients (a good idea in the cold weather). Whether baked, microwaved, pan-fried in slices, or baked wedge-style in the oven, they make a warm, sweet treat full of Vitamins A and C and fiber. Here is one of my personal favorite recipes that involves sweet potatoes. I make this at least 3 times a month because it is easy, fast and super healthy...not to mention delicious.

Sweet Potato and Lentil Soup
Source: All Recipes...with a few modifications
Yield: 6 Servings

Athlete Dads: Why you should grill this Father's Day Weekend

With the summer season here, it is prime grilling time.  And what better weekend to do this than Father's Day weekend? Whether you are the dad taking the lead or the son grilling up something special for the occasion, you are making a great choice! Grilling is a healthy way to prepare food for many reasons.

1. Grilling decreases fat
Instead of cooking in fat, the fat drips off of the food, which decreases the overall fat content of the meat.

2. Grilling retains moisture
Grilling sears the food, which helps retain moisture. This means added fats such as butter are unnecessary, which further helps to reduce total calories.

Wondering what you will eat tomorrow? Here it is...

Every so often I like to feature recipes I have come across that are quick, easy, and inexpensive. With a four-month old at home and an endless to-do list at work, I certainly don't have time to waste. While many of us value well-rounded entrees, time is often the limiting factor. So here are 3 of my favorites. I make these in my very own kitchen on a regular basis because they are just so delicious that you would never know they could also be good for you. Drum roll please.......

Breakfast: Power Packed Breakfast Cookies
Make a batch of these ahead  of time, wrap individually in saran wrap and throw in the freezer. In the morning grab one, remove saran wrap, pop in the microwave for 10 seconds (or not) and pair with a Greek yogurt or one hard-boiled egg (make those ahead of time too). Pair with a cup of coffee because it is just so delicious. In fact, dunk in coffee for added goodness. Mmmmm....

Ingredients
2 large eggs
1/2 cup brow sugar, packed
1/4 cup canola oil or applesauce
1/2 teaspoon ground cinnamon
1/3 teaspoon ground nutmeg
1 teaspoon vanilla extract
1/3 cup dried cherries or other dried fruit
1/3 cup raisins, seedless
1.5 cup whole wheat flour
1/2 cup raw oats (either quick or old-fashioned will work)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup sliced almonds or chopped walnuts
1/3 cup chocolate chips (optional)

Directions
Preheat oven to 350 degrees.
In a large bowl, lightly beat egg. Stir in brown sugar and oil. Add spices and dried fruit. Mix.
In a medium bowl, combine all remaining ingredients.
Gently stir flour mixture into egg mixture until everything is just combined (be care not to overmix).

Line a baking sheet with parchment paper or spray with non-stock oil. Drop 2 tablespoons cookie dough each about 2 inches apart. Gently flatten with damp hands (rinse in water) to assure more even cooking.

Bake for 8-10 minutes or until set and very lightly browned at the edges.
Yield: 16 cookies
Source: I can't remember, but I would surely thank them if I knew.

Lunch: Quinoa Tabbouleh
In light of typing this entire recipe, I will defer you to its source and my newest obsession: Budget Bytes. Click on the title above to get there. This blog is fantastic. Each recipe's items are listed along with prices to prove that each is healthy, yet affordable. Her motto is "my wallet is full and my stomach is too". Love her recipes; every one I have tried thus far is easy and delicious. One caution about this particular recipe: it only lasts a few days due to the fresh veggies. So, make enough to have for 2-3 lunches or you might try keeping the dressing to the side and adding when you are ready to enjoy to help everything last longer.

Dinner: Chicken Fried Rice with Vegetables
I love this recipe because it uses one of my best friends: frozen veggies. If you don't have chicken on hand (did you know you can freeze already cooked chicken to use for later???), you can also grab a rotisserie chicken at the store if you are super short on time. Or try cooking chicken in the crock pot while you are at work so it is ready to go when you arrive home. And invest in a rice cooker. Another great "set it and forget it" kitchen appliance. This is hands-down one of my quickest recipes that doesn't taste like it.

Ingredients
1 12-oz skinless, boneless chicken breast half, chopped
2 tablespoons low-sodium soy sauce (or 4 teaspoons Worchestire sauce + 2 teaspoons water)
1 teaspoon oil (sesame if you got it - otherwise canola or olive oil is fine)
1/4 cup vegetable oil
3/4 cup chopped onion (about 1 medium or 1/2 large onion)
1/2 of 10-oz package frozen mixed vegetables, thawed (or just use the whole package like me - I love my veggies)
4 cups cooked brown rice
3 large eggs
Pepper to taste

Directions
In a bowl, toss chicken with soy sauce and the 1 teaspoon of oil. Cover; let stand/marinate for 10 minutes.
Warm a skillet over medium-high heat. Stir-fry chicken and marinade until cooked through (about 4 minutes). Transfer chicken to a plate.
Warm vegetable oil in that same skillet over medium heat. Saute onion for 3 minutes. Add mixed vegetables; saute for 1 minute. Increase heat to medium-high; stir in rice and cook for 3 minutes.

Form a well in the rice mixture. Add eggs to well; scramble just until soft. Mix into rice and season dish with pepper.

Let cook undisturbed until a crust forms (about 1 minute). Turn rice with a spatula. Repeat until rice is uniformly golden. Add chicken and stir to combine.

Yield: 4 servings
Source: All You Magazine


Let me know how you like these recipes!

Be Extraordinary,


RDKate

Quinoa: A Nutritious & Easy Way to Add Staying Power to Your Training Diet

This week, enjoy a guest blog from one of my fellow sports dietitians, Kim Schwabenbauer, RD, LDN. Kim is a Registered Dietitian, USA Triathlon Coach, Professional Triathlete, Speaker, and Model. She is the founder of Fuel Your Passion, LLC. Check out Kim's website and blog, and follow her on Twitter and Facebook!

Be Extrarordinary,

RDKate

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It’s a one of those words that until you hear it pronounced (and maybe even after) sounds a bit like you are speaking a foreign language. Trust me, as an athlete and a dietitian, this word is one you should get to know! Quinoa (pronounced KEEN-wah) is a food that has so many benefits that you’ll want to include it in your every-day training diet without hesitation.  It is an ancient Peruvian seed with a mild nutty flavor that packs a powerful nutrition punch!

Just a few of the reasons to add it to your list of healthy quick go to meals is because it’s a complex carbohydrate that offers a full spectrum of amino acids.  While most grains are incomplete sources of amino acids (meaning they must be either eaten with other foods such as beans or legumes or served up with a protein source), quinoa is considered a complete protein and can stand alone.  Quinoa also contains considerable amounts of the amino acid lysine which is important for tissue growth and repair after resistance and endurance exercise (aka what we do every day as athletes!).  It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. 

For those athletes who have a gluten sensitivity or gluten allergy (Celiac Disease), Quinoa is a great alternative to regular pasta and is gluten-free.   Finally, Quinoa is an excellent source of dietary fiber which is important for regulating blood sugar spikes and digestive health. 

A 6-ounce serving of quinoa contains 132 calories, 23 grams of carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat.

One of my favorite recipes utilizing this nutrient gem is from www.allrecipes.com entitled Quinoa & Black Beans.  You can even watch a video available on their site on how to make this wonderful dish.  I make a batch at the beginning of the week and heat it up again and again when I’m pressed for time and it’s even better the second and third day!

Take a chance on this delicious grain by trying this recipe below.

Quinoa and Black Beans

Prep Time: 15 mins

Cook Time: 35 mins

Ready In: 50 mins

Ingredients

·         1 teaspoon vegetable oil

·         1 onion, chopped

·         3 cloves garlic, peeled and chopped

·         3/4 cup uncooked quinoa

·         1 1/2 cups vegetable broth

·         1 teaspoon ground cumin

·         1/4 teaspoon cayenne pepper

·         salt and pepper to taste

·         1 cup frozen corn kernels

·         2 (15 ounce) cans black beans, rinsed and drained

·         1/2 cup chopped fresh cilantro

Directions

1.      Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.

2.      Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,

3.      Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Amount Per Serving: Calories: 153 | Total Fat: 1.7g | Cholesterol: 0mg

Fall Flavored Swaps: Your favorite comfort foods in performance-enhancing form

This week, please enjoy a guest blog by my new intern, Angie!

Be Extraordinary,

RDKate
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Can you have your pancakes, burgers, fries, and eat it too? Yes, you can! You don’t have to compromise your taste buds to eat right. Fall is here, and you may have cravings for a homemade meal. Pumpkin, squash, and sweet potatoes are a great way to celebrate this season mindfully. Cure your cravings with these simple guilt-free meals. Turkey is a great warm fall food, and a delicious substitute for red meat, saving you sodium and saturated fat. If you are an athlete you know the importance of carbohydrate intake. By swapping for carb choices that are more slowly digested and utilized by your body, you will drastically improve your energy levels and performance.

Pumpkin Protein Pancakes

Makes 3 servings (1 small pancake each)

Regular pancakes are mainly simple carbohydrate (i.e. white flour), which can spike blood sugar and leave you feeling hungry within an hour. Packed with complex carbohydrates and healthy fats, these pumpkin pancakes are a quick and perfect way to start your day. Each pancake has ~15gm protein, making this a great pre-workout meal 60 minutes pre-workout.

1/3 cup oats

4 egg whites

1 egg
½ 16oz can plain pumpkin
1.5 scoops Whey protein (vanilla)
2 TBSP almond milk- or milk of choice
2 tsp each Cinnamon & pumpkin spice
Toppings of choice (blueberries, nut butters, Greek yogurt or honey)

Mix ingredients into a batter and pour into heated skillet on medium. Flip once edges are set.

There are endless variations to this pancake. Try experimenting with an equal amount banana, cottage cheese or Greek yogurt instead of the pumpkin.

Note: Remove the protein powder from the recipe to enjoy 2 small pancakes pre-workout vs. only one, as this will decrease the total grams of protein in one pancake.

Turkey Burger and Sweet Potato fries

Makes 4 (4oz) burgers + 4 servings fries

This turkey burger with a side of sweet potato fries makes a great recovery meal! It is packed with protein, carbohydrate, and healthy fats to get those muscles ready for tomorrow’s workout.

5 cups spinach (shredded into small pieces) *Can also use frozen spinach, but be sure to press out as much water as possible
1 lb lean ground turkey
1 tsp each: garlic powder, onion powder and dried basil
½ tsp each: salt & black pepper
Whole wheat or Ezekiel bread bun
Toppings of choice: tomato slices, avocado, lettuce,onion, etc.

2 medium sweet potatoes

2 TBSP olive oil
Sea Salt to taste

Mix ground turkey, spinach and spices in large bowl. Shape into 4 medium-size patties. Heat patties in skillet on medium heat. Cook each side for 4-5 minutes or to internal temperature of 165 degrees Fahrenheit. Top burger with tomato slices, avocado and lettuce.

Preheat oven to 425 degrees. Cut sweet potatoes into large wedges. Toss in olive oil and sea salt to taste. Place on nonstick baking sheet. Bake for 15 minutes or until crispy. Fries serve 4.

Sweet Spaghetti and Meatballs (serves 2-3)

If you have not tried spaghetti squash you are in for a treat. Extremely versatile and nutrient dense, you can use spaghetti squash as a substitute for any recipe that calls for pasta! Spaghetti squash contains more vitamin B6, Vitamin A, potassium, and folic acid than regular wheat pasta. This can make a great lunch or dinner!

1 medium spaghetti squash

2 Tbsp low sodium marinara red sauce

¾ lb ground turkey or ground chicken
1 egg white
¼ cup low fat mozzarella cheese  
½ cup bread crumbs with Italian seasonings in mix

Preheat oven to 400 degrees

Microwave squash for 5-10 minutes, or bake at 350 degrees for 30-40 minutes. Once soft, cut in half lengthwise. Remove seeds and throw away. With a fork, scrape out spaghetti strands into a large bowl.

In a separate bowl, combine raw ground turkey, egg white and bread crumbs. Shape into 5 small meatballs. Heat skillet over medium heat and spray with non stick spray. Add the meatballs and cook for 10 minutes or to an internal temperature of 165 degrees Fahrenheit (meatballs will brown).

Place 3-4 meatballs in a large bowl of spaghetti squash and garnish with 1-2 Tbsp cheese. Pour the marinara sauce over the meatballs and squash. Add extra sauce as desired

Kale Chips

Nutrient dense kale is the powerhouse of vegetables.  Try this super simple recipe next time you’re craving a crispy salty French fry. Kale chips are perfect for a late-night snack or in between meals.

1 head Kale- washed

2 Tbsp Olive oil
Sea salt to sprinkle

Preheat oven to 300 degrees. Remove kale leaves from the thick stem and tear into small (~1.5 inch) pieces. Spray pan with non-stick spray. Lay kale pieces on baking sheet and drizzle with olive oil. Bake until crispy - about 15 minutes; turn leaves halfway through.

Dinner in a Snap: Recipes For the Health-Conscious Athletes Short on Time

I love to experiment with recipes in the kitchen. Whether it's adjusting a bakery item's recipe to make it more heart healthy or improvising to see if a recipe with 20 ingredients can be just as good with 10, I enjoy a good challenge. However, the best feeling is when I come across recipes that are not only delicious, but are fast and don't require a trip to the grocery store for an ingredient I would never think to stock in my kitchen.

Since we're getting into the time when the allure of New Year's Eve Resolutions are wearing off, I thought it was time to re-start your food and fitness goals with three delicious dinners that require minimal prep and attention and include ingredients you likely already have in your kitchen. These are all tested by myself and my husband. Four thumbs up. And when it comes to nutrition, they are spot on.

Turkey & Broccoli Stir-Fry
Woe! Before you scroll past this, I guarantee this is likely the easiest stir fry recipe you will ever encounter. Don't like turkey? Swap out with lean beef, chicken, or shrimp.

Ingredients - Serves 4
1 lb turkey, sliced into thin strips
4 tsp. canola oil, divided (don't use olive oil for this one)
6 Tbsp slivered almonds (could be optional, but oh so tasty)
*1 lg onion, peeled, thinly sliced
2 gloves garlic, minced or pressed (from jar okay too)
1 c. low-sodium turkey broth, fat removed (chicken broth okay too)
*1 lb broccoli
1 c dry white wine or additional broth (wine provides better flavor)
*1/2 lb fresh mushrooms, sliced
1 tsp. cornstarch
4 Tbsp low-sodium soy sauce (Worcestershire sauce + water at 3:1 works too)

*If you want, simplify by getting a 16 oz. bag of store-brand frozen stir-fry veggies instead - just as good for you and saves on time! Don't thaw first.

1. Heat wok or large pan over high heat. Add 2 tsp oil and almonds. Stir 2 minutes; set aside (= toasted almonds!).
2. Add remaining oil and turkey; stir until brown; set aside
3. Combine onion, garlic and 1/2 c broth in wok (garlic and broth only if using frozen veggies). Stir until onions soften - about 4 minutes.
4. Add broccoli, wine, and remaining broth (or all veggies if using frozen mix). Stir over medium heat 4 minutes.
5. Add mushrooms; cook until broccoli tender.
6. Mix cornstarch and soy sauce; stir into liquid to thicken; add turkey; stir 3 minutes.

Garnish with almonds. Serve with brown rice.

Tex-Mex Turkey Soup
Want to go vegetarian? Just leave out the turkey and add an extra can of your favorite beans.

Ingredients
1 Tbsp olive oil
1/2 c minced onion
3 cloves garlic, minced (from jar okay)
1/2 tsp cumin
1/2 tsp oregano
4 cups water
1 (28 ounce) can diced tomatoes
1 cup salsa
4 cups shredded cooked turkey (optional)
1 Tbsp dried parsley
1 (14 ounce) can black beans, rinsed, drained)
2 cups frozen corn (optional)
1/2 cup low-fat plain yogurt
1/4 c chopped fresh cilantro (if you've got it)

Toppings
Corn tortilla chips, chopped green onion, shredded Cheddar-Monterey Jack cheese blend, cilantro, low-fat plain yogurt (amount  of each depends on how many are eating that night - you choose!)

1. Heat olive oil in a large saucepan over medium heat. Add minced onions and cook until onions begin to soften, about 4 minutes. Add garlic, cumin, oregano and cook, stirring, for 1 minute.

2. Stir in water, diced tomatoes, salsa, shredded turkey and parsley. Bring to a boil, then reduce heat and simmer 5 minutes. Add black beans, corn, sour cream and cilantro. Simmer 20-30 minutes.

3. Serve with desired toppings. Cornbread is also a great addition.

Caribbean Sweet Potato & Bean Stew
This one is for all you slow-cooker lovers. Warning: The ingredients - in my opinion - make the dish sound less than appetizing, but take my word for it and give it a try. I think you'll be surprised.

Ingredients
2 medium sweet potatoes (about 1 pound), peeled and cut into 1-inch cubes
2 cups frozen cut green beans
1 can (15 ounces) black beans, rinsed and drained
1 can (14.5 ounces) vegetable broth (low-sodium if possible)
1 small onion, sliced
2 tsp Caribbean jerk seasoning (or whatever seasoning you have that is most similar to this)
1/2 tsp dried thyme
1/4 tsp ground cinnamon

1. Combine all ingredients in slow cooker.
2. Cover; cook on Low 5-6 hours or until vegetables are tender.

Serve with brown rice.
*This recipe modified from one in Crock-Pot Slow Cooker Best-Loved Recipes book.


Happy cooking and let me know what you think!

Be Extraordinary,

RDKate

Why Wait? Super Bowl Foods Ready in a Snap!

According to statistics from the National Restaurant Association, 48 million people will have dinner delivered this Sunday during the Super Bowl. Instead of waiting 2 hours for a greasy, cold pizza, why not give your culinary skills a try instead? Game-day foods are not as complicated as you may think. Here are a few quick, easy, and delicious options that your body will thank you for after the last touchdown is scored:

Hummus & Veggies
You couldn't find an easier appetizer if you tried. Just pull out your favorite blender or food processor and throw in the following: 1 can garbanzo beans with half of the liquid, 4 Tbsp lemon juice (fresh not necessary), 2 Tbsp Tahini (sold in a jar at any grocery store), and 2 cloves chopped garlic (can used garlic in a jar if you want). Blend for ~30 seconds. Put the hummus in a bowl and drizzle with 2 Tbsp olive oil. Serve with baby carrots, cut peppers, and any other veggies you enjoy. A great alternative to ranch dip and oh so easy!

Whole Grain Chips & Salsa
You can rejoice because chips & salsa are actually a great choice on game day. The key is to choose a chunky salsa full of veggies. If you can find low-sodium salsa - even better. When you pick your chips, look for chips that are whole-grain. That's the key to a better chip choice. For more nutritional punch - add some avocado to the mix: great tasting and full of fiber and healthy fats. The trick with chips & dip? Don't put them right in front of you during the game - it's too easy to eat an entire bag and jars-worth before the second quarter. Put these on the kitchen counter or on the dining room table and use an appetizer plate each time you take more to remind yourself to evaluate how much you really need to be satisfied.

Make-Your-Own Bagel Pizzas
Yes - you can have your pizza and eat it too. This is great for crowds - especially ones that include kids, who tend to be picky. You'll need whole wheat bagels (make sure the first ingredient on the food label is whole wheat vs. enriched wheat flour), pizza or pesto sauce, and low-fat/part-skim mozzarella cheese. You can either purchase the pizza toppings yourself or ask your guests to each bring a favorite topping. Guests can create their own bagel pizzas at any time during the game. Great topping choices are tomato, spinach, mushroom, peppers, broccoli, lean ground turkey, pineapple, and olives. If you love your pepperoni - try turkey pepperoni for less saturated fat (I guarantee you won't know the difference). Once the bagels are garnished, cook at 350 degrees for 10-12 minutes. Toaster ovens do a great job with these as well.

Chili
What's a football game without a tasty bowl of chili?!? Chili is actually a great choice, as long as you follow some important steps. First, if it contains meat, find the most lean version you can (lean ground turkey or lean ground beef). No need to worry about the meat being dry because it will be covered in sauce. Second, add beans - lots of beans. Beans are full of fiber, which keeps you full for longer. Consider adding half the meat called for in the recipe and substituting with an extra can of beans. Third, add fresh tomatoes to the chili - whether or not the recipe calls for it. Tomatoes will add fiber, vitamins, minerals, and important cancer-fighting Lycopene. Fourth, choose health-friendly garnishes such as low-fat cheese, low-fat sour cream and fresh onions. Try substituting plain low-fat yogurt for the sour cream (again - you won't taste the difference). This will add protein and calcium, while keeping saturated fat intake low.

Most importantly - enjoy the game! Make the event more about spending time with friends and less about the food. Go [insert your team of choice]!

Be Extraordinary,

RDKate

Bonus: Immune-Strengthening Recipe!

Yesterday, my blog focused on nutrients that strengthen your immune system. To apply what you read, try this vegetarian-friendly, easy, quick....yet still delicious meal.

Rice and Beans a la Immune Defense 

Number of Servings: 1

Ingredients:

¾ cup whole-wheat rice, cooked

½ cup beans (black or pinto) - rinsed if canned

2 tsp oregano (dried or fresh)

2 small or ¼ cup tomatoes, fresh

4 basil leaves, fresh

1/8 cup shredded cheese, Italian blend (optional)

1-2 Tbsp olive oil (can also use canola oil)

Directions:

1.    Place rice, beans, and oregano in a micro-wave safe bowl. Heat for 1 minute.

2.    Remove bowl from microwave and add tomatoes, basil leaves. Heat for another 40  seconds.

3.    Remove bowl from microwave and generously drizzle with olive oil. Pair with baby carrots and an apple for an added antioxidant punch!


Be Extraordinary,

RDKate