Nutritionist NYC, Certified Personal Trainer, Registered Dietitian

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Freekeh and Butternut Squash

Curious to try freekeh, yet not sure where to go after eating it as a hot cereal? Blogger, amateur chef and former high-school teacher Lauren Martin created this slow-cooker recipe. If you don’t eat meat, it’s just as delicious if you leave out the chicken and substitute vegetarian broth. 2 bone-in chicken breasts ½ C (dry) freekeh 1 large carrot 2...

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Butternut Squash with Pumpkin Seeds and Cranberries

Ingredients: 1 lb. butternut squash, cut into ½ inch cubes 2 tsp. Dijon mustard 1 tsp. balsamic vinegar 2 tbsp. pomegranate juice or orange juice 1/8 tsp. kosher salt (table salt will do) 2 tbsp. extra virgin olive oil 1/3 cup pumpkin seeds toasted 3 tbsp. dried cranberries Directions: Steam the squash until fork tender, 3-5 minutes. Drain off any water....

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Pumpkin (or other winter squash) Pancakes

Ingredients: 1 cup cooked mashed winter squash ¾ cup unbleached flour 1 tsp. baking powder ½ tsp. baking soda ½ tsp. cinnamon 2 large eggs, separated 1 tbsp. brown sugar 1 cup buttermilk 2 tbsp. melted butter or, coconut, canola or grapeseed oil Place the cooked squash, egg yolks, butter or oil and brown sugar in a deep bowl and mix until well blended....

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Pumpkin Oatmeal

Ingredients: ½ cup rolled oats 1 cup 1% fat milk ½ cup cooked pumpkin (from a can) Cinnamon to taste 1 Tablespoon brown sugar, honey or coconut sugar ¼ cup chopped pecans Put the oats, cinnamon, sugar and milk in a saucepan and bring to a boil over medium heat. Once the mixture comes to a boil turn the heat down to allow the mixture to simmer. Add the...

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Feta Chicken with Zucchini

2 tablespoons olive oil 1 lemon 4 boneless, skinless chicken breasts (1 lb.) 1⁄4 teaspoon kosher salt 2 medium zucchini 1⁄4 cup fresh flat-leaf parsley leaves, chopped 1/8 teaspoon black pepper 1/3 cup (about 2 ounces) crumbled Feta Heat the oven to 400°F. Drizzle 1⁄2 tablespoon of the oil in a small roasting pan. Remove the zest from the lemon in...

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Pasta with Escarole and Beans

This is a very satisfying and tasty dish. Escarole, which is an endive lettuce, is a good source of postassium, calcium, vitamin K, folate, vitamin C and niacin. It packs a whopping 16 grams of fiber per head the amount found in the my recipe. Cannellini beans are a white kidney bean and the contain calcium, postassium, magnesium, phosphorous and vitamin K....

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Spiced Turkey Cutlets

1 lb. skinless turkey cutlets (salt and pepper to taste) 2 teaspoons canola oil 1⁄2 cup sliced scallions 1 medium red pepper, cut into 14 inch strips 1 cup low-fat, reduced sodium chicken broth 1 tablespoon brown sugar 1 teaspoon cinnamon 1 teaspoon allspice 1⁄2 teaspoon cumin 1⁄4 cup dark raisins Sprinkle the turkey cutlets with salt and pepper. Heat...

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Rosemary Roasted Potatoes

1 tablespoon olive oil 3⁄4 lb. small yellow potatoes, halved, skin on 2 tablespoons fresh rosemary or 1 tablespoon dried rosemary 1⁄2 teaspoon kosher salt 1⁄2 teaspoon black pepper Preheat the oven to 400°F. Toss all ingredients together in a large bowl. Spray a large baking sheet with cooking spray. Spread the potatoes in one layer onto the baking...

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Roasted Asparagus with Balsamic Browned Butter

42 asparagus spears, rinsed and trimmed 1⁄4 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 2 tablespoons butter 2 teaspoons soy sauce 1 teaspoon balsamic vinegar Preheat oven to 400°F. Arrange asparagus in a single layer on a baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake 12 minutes. Melt butter in a small...

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Roasted Asparagus Salad with Romaine and Cherry Tomatoes

1 lb. medium-width asparagus, bottoms snapped and stems trimmed with a peeler 1 tablespoon lemon juice 2 teaspoons olive oil Salad 8 cups torn romaine lettuce leaves 1 pint cherry tomatoes 1 medium carrot, peeled and shredded 1⁄2 medium red onion, sliced thin 1⁄2 cup reduced fat Italian dressing 1⁄2 cup fat free croutons Preheat oven to 400°F. Place...

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Quinoa Tabbouleh

4-5 cups cooked quinoa, cooled to room temperature 2 stalks celery, finely minced 2 large carrots, grated or finely minced 4 scallions, finely minced 2 cups finely minced fresh parsley 1/4 cup olive oil, preferably a fruity green, flavorful one 1/2 cup freshly squeezed lemon juice, bottled lemon juice may be substituted but will flavor may be somewhat...

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Pumpkin Bran Muffins

1 large egg 3⁄4 cup packed brown sugar 1 1⁄2 cups cooked, mashed pumpkin 1⁄2 cup chopped walnuts or raisins 1/3 cup canola oil 1 teaspoon vanilla extract 3⁄4 cup unbleached flour 3⁄4 cup whole wheat flour 1⁄2 cup oat bran or unprocessed wheat bran (miller’s bran) 2 teaspoons baking powder 1⁄2 teaspoon baking soda 1 teaspoon cinnamon 1⁄4...

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Provencal Lemon Chicken

4 boneless, skinless, chicken breast halves (about 1 1⁄4 pounds) 2 tablespoons chopped fresh basil leaves 2 tablespoons chopped fresh parsley 2 tablespoons lemon juice 2 teaspoons olive oil 1⁄2 teaspoon salt 1 finely chopped garlic clove Trim the fat from the chicken. Make the lemon sauce by whisking the remaining ingredients (except garlic) until...

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Promise™ Chewy Oatmeal Raisin Cookies

2 cups quick or old fashioned oats ¾ cup all-purpose flour ¾ cup whole wheat flour 1 ½ tsp. baking powder 1 tsp. salt 6 Tbsp. Promise activ™ (can substitute Promise® Buttery Spread) 1 ¼ cups firmly packed light brown sugar 1 large egg ½ cup low-fat vanilla yogurt 1 tsp. vanilla extract ½ cup raisins ½ cup chopped walnuts Preheat the oven to 375°....

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Pear Oatmeal Muffins

1 cup all-purpose flour 1⁄2 cup whole wheat flour 3 Tbsp. rolled oats 3 Tbsp. brown sugar 1 tsp. cinnamon 1⁄2 tsp. cloves 1⁄4 tsp. nutmeg 1 tsp. baking powder 1⁄4 tsp. baking soda Pinch of salt 1 cup plain non-fat yogurt 1 egg 1 egg white 1 tsp. almond extract 1 medium pear, peeled, cored, and diced Preheat the oven to 400°F. Coat a 12 cup muffin...

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Pasta with Beans and Greens

1 cup chopped onions 5 to 6 garlic cloves, minced 2 teaspoons olive oil 1 pound of fresh greens, such as chicory, endive, escarole, Swiss chard, kale or spinach, well rinsed and chopped or cut in strips 3 cups cooked cannelli beans ( two 15-ounce cans with liquid) 1/2 cup finely chopped fresh basil, or dried basil to taste 6 cups cooked whole wheat, short,...

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Overnight Swiss Oats & Fruit

1 1⁄2 cups of oats (quick cooking or old-fashioned) 1 1⁄4 cups skim or 1 % milk or soy milk 2 Tbsp. honey 1⁄2 Tsp. vanilla 1⁄2 Tsp. ground cinnamon 3 cups of any variety of fresh or dried fruit Sliced bananas Sliced strawberries Blueberries Raspberries Chopped apple Raisins Dried cranberries Dried apricots, chopped Dried cherries 1⁄2 cup chopped...

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Honey Glazed Pork Tenderloin

2 1 lb. pork tenderloins, trimmed of any excess fat Marinade 3 tablespoons light/reduced sodium soy sauce 3 tablespoons fresh orange juice 3 tablespoons rice vinegar 2 tablespoons honey 1 1⁄2 tablespoons olive oil 1 teaspoon Chinese five-spice powder (available at most major markets or Asian specialty stores) In a large bowl, combine the marinade...

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Herbed Chicken Bites

1⁄4 cup plain dried bread crumbs 2 tablespoons grated Parmesan cheese 1 tablespoon all-purpose flour 1 teaspoon dried oregano 1 teaspoon dried basil 1/8 teaspoon ground white pepper 2 tablespoons low-fat (1%) milk 1 1⁄4 pounds boneless, skinless chicken breasts, cubed Preheat the oven to 375°F. Line a baking sheet with parchment paper or spray with...

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Gingered Pork-Vegetable Soup with Wonton Noodles

2 cups roasted pork tenderloin, cut into ½ inch cubes 3 cups canned reduced-sodium chicken broth 1 ½ cups water ¼ cup rice wine vinegar 1 tablespoon reduced-sodium soy sauce 2 cloves garlic, minced (1 teaspoon) 1 teaspoon grated fresh ginger root ¼ teaspoon freshly ground black pepper 8 whole baby corn, canned, quartered crosswise 2 ounces fresh snow...

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Frozen Banana Mousse

3 frozen bananas 1⁄4 cup part-skim ricotta 3 tablespoons skim milk Pinch of nutmeg Peel and place the bananas in a heavy plastic bag. Freeze at least 6 hours. Remove the bananas from the freezer and cut each into five or six pieces. Place the banana pieces and the remaining ingredients in the work-bowl of a food processor fitted with a metal blade....

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Curried Beef with Yellow Split Peas and Root Vegetables

3 Tbsp. (45 ml) canola oil 1 lb. (500 g) lean boneless stew beef, cut into 1” pieces 1 large onion, coarsely chopped 3 stalks celery, coarsely chopped 1 clove garlic, finely chopped ½ tsp (2 ml) salt ¼ tsp. (1ml) pepper 2 tsp. (10ml) curry powder ½ tsp. (2ml) tumeric 2 tbsp. (30ml) lime juice) 2 ½ cups (625 ml) water ¾ cup (175ml) yellow split...

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Chicken Salad with Mint and Feta Cheese

3 cups chopped skinless, boneless cooked chicken breast 1⁄2 cup chopped yellow bell pepper 1⁄2 cup chopped red bell pepper 1⁄2 cup cubed peeled English cucumber 1⁄2 cup (2 ounces) crumbled feta cheese 1⁄4 cup chopped fresh mint 1 1⁄2 tablespoons chopped fresh oregano 2 tablespoons fresh lemon juice 1 1⁄2 teaspoons extra virgin olive oil 1⁄4...

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Creamy Potato Chowder

1 teaspoon olive oil 1⁄2 cup chopped onion 1⁄2 cup chopped celery 2 cloves garlic, minced 2 cups cubed red potato, skin on 2 tablespoons flour 2 cups fat-free milk 1 1⁄2 cups reduced-sodium, low-fat chicken broth 1 cup frozen corn, thawed 1 teaspoon dried thyme Salt and pepper, to taste 1⁄4 teaspoon ground nutmeg Heat the oil in a large saucepan...

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Country French Barley Vegetable Potage

(Recipe from Diabetes Forecast) 6 cups water 1 tablespoon low-sodium, fat-free beef bouillon powder 1⁄2 cup pearled barley Vegetable cooking spray 2 cloves garlic, minced 1 cup sliced leek 1 cup sliced fresh carrot 1 cup sliced celery 2 cups sliced fresh mushrooms 1 teaspoon herbes de Provence 1/2 teaspoon black pepper In a large pot, combine 3 cups of...

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Chicken Crunch Apple Salad

2 cups cooked cubed chicken 1 cup diced Gala apple 1⁄2 cup diced celery 2 tablespoons chopped scallions 1⁄4 cup dark raisins or dried cranberries 1/3 cup low-fat mayonnaise 1 tablespoon low-fat sour cream 1 teaspoon lemon juice 1⁄4 teaspoon cinnamon 1⁄4 teaspoon salt 1⁄4 teaspoon fresh ground black pepper Combine the chicken, apple, celery,...

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Strawberry Bran Muffins

3 cups miller’s bran flakes 1 cup whole wheat flour 1 cup all-purpose flour 1⁄2 cup granulated sugar 1 Tbsp. baking powder 1 tsp. baking soda 2 eggs, beaten 1/3 cup canola oil 1⁄2 cup molasses 2 cups low-fat buttermilk 1 cup fresh or frozen (no added sugar) sliced strawberries 1. Preheat the oven to 375°F 2. In a large bowl, mix together the bran,...

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Stuffed Red Pepper

1⁄2 pound lean ground turkey 4 large red peppers, halved, cored, and seeded 2 stalks celery, finely chopped 1 small onion, finely chopped 5 cloves garlic, minced 1 cup cooked brown rice 1 cup Muir Glen fire roasted, crushed tomatoes 2 tsp. olive oil 2 tablespoons pine nuts 1⁄4 cup dried cranberries 1 tsp. ground cinnamon 1 tsp. ground coriander 1⁄2...

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Tangy Two Rice Salad

3⁄4 cup wild rice 3 cups lower-sodium chicken broth 1 cup water 1⁄2 cup instant brown rice 1⁄2 cup sliced green onion 3 cloves garlic, chopped 3 tablespoons olive oil 3 tablespoons lemon juice 2 tablespoons cider vinegar 1⁄4 cup chopped fresh parsley 1⁄2 teaspoon salt 1⁄2 teaspoon ground pepper 1⁄2 cup dried sweetened cranberries 1⁄2 cup...

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Zucchini Parmesan

Olive oil cooking spray 1 3⁄4 cup slice fresh mushrooms 1⁄2 cup minced shallots 6 cups peeled, seeded, chopped tomato 1 1⁄2 cups no-salt-added tomato juice 1 (6 ounce) can no-salt-added tomato paste 2 tablespoons chopped fresh basil 2 teaspoons chopped fresh oregano 1⁄2 teaspoon fennel seeds 1⁄4 teaspoon salt 1 bay leaf 5 large zucchini 1 1⁄4...

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Tuscan White Bean and Spinach Soup

1 teaspoon olive oil 1⁄2 medium onion, chopped 1⁄2 cup chopped celery 1 clove garlic 1⁄4 teaspoon black pepper 1⁄4 teaspoon thyme 1 can (15 ounce) white beans (cannelloni) with liquid 1 cup low-sodium, fat-free chicken broth 1 cup water 2 cups packed fresh spinach leaves, rinsed, drained, and sliced 1 teaspoon lemon juice In large pot, add olive oil...

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Baked Kale Chips

These delicious baked kale chips will satisfy your snack cravings while giving you a healthy serving of nutritious greens! Ingredients: 1 head of kale (any variety will work 2 Tablespoons olive oil 1/2 teaspoon cayenne pepper ( or to taste) Sea salt ( lightly) 4 tablespoons grated Parmesan or Romano cheese Directions: Preheat oven to 275 degrees F. Choose...

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Colcannon

This is a traditional Irish dish of mashed potatoes and greens. You can try different types of potatoes like Yukon gold or red new potatoes. Try not peeling the skins one time for added texture and fiber. The dish is usually made with kale or cabbage but you could use Swiss chard, spinach, collard green or mustard greens. I used both kale and cabbage in my...

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Raspberry Lime Iced Tea

Looking for ways to cut the sugar but not the flavor? Try this delicious and satisfying raspberry lime iced tea recipe! 3 Raspberry tea bags 64 oz boiling water 1 lime cut into thin slices 2 tsp. honey (optional) Purchase a package of raspberry (or other fruity tea bags) and place the tea bags in a large 1/2 gallon container. Boil the water. While the water...

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