Monday, June 3, 2013

Mom's Gets An A+

I know it sounds silly, but nothing pleases me more than when my family loves what I have cooked them for dinner. I am ALWAYS trying new recipes on them and ... not always getting the most favorable critiques. So tonight when my husband gave me a standing ovation ( I am not kidding) and my kids said, "Mom this dinner was an A+, I thought it would be a good one to share with all the mom's out there that feel the same way as me. It feels great when we give our family a dinner packed with healthy ingredients that everyone enjoys.

Chipotle Turkey Taco Filling   
Recipe from Diabetes Living Summer 2013
Prep: 10 minutes
Cook: 35 minutes
Makes: 6 servings

1/2 Tablespoon extra virgin olive oil
1 medium onion chopped
1 Tablespoon fresh oregano, plus leaves to garnish
1.3 lb package ground meat turkey
1 canned chipotle chiles in adobe ( I used a little less than half the amount because this is spicy)
15 oz can no salt added chopped tomatoes
1/2 teaspoon of salt ( I omitted this)
1 teaspoon course ground pepper
Whole grain tortilla
Romaine lettuce chopped
1/2 cup chunky salsa

In a large skillet, warm oil over medium heat. Stir in onion, cover and cook, stirring occasionally until beginning to color, 5 to 6 minutes. Stir in cumin and oregano.
Add turkey, raise heat to medium high. Cook stirring often, until cooked through and most of liquid evaporates, 12-15 minutes. Stir in chiles, tomatoes, salt and pepper. Cook until some of the liquid has evaporated about 10 minutes, Garnish with oregano leaves.  Put 1/2 cup meat in wrap, add lettuce and salsa

I am sure you may be thinking, who needs to bother, El Paso and Taco Bell make it so easy with just pouring in  their ready made powders and some water into ground meat. But I promise you, this is an easy one to make, free of added preservatives and much lower in sodium than those packaged powders and very flavorful. 
* I made guacamole with Trader Joes's Guacamole Kit and served with baked chips on the side-Delish!!

Friday, March 22, 2013

Breakfast: Don't Skip It!

Making time to eat breakfast is extremely important. After a night of sleep, your body needs fuel to give you proper energy throughout the day

 A healthy nutritious breakfast can consist of protein, fiber, whole grain and dairy 

Too rushed in the morning? Here are some tips to help make time for breakfast...

Set your alarm 15 minutes earlier 

Set the table the night before

Prepare a yogurt parfait-layer greek yogurt with berries/whole grain cereal or slithered almonds.  Cover with saran wrap in fridge overnight for a yummy morning delight

Pack your breakfast-if you intend to eat at work or on the bus to school, try making a trail mix the night before of whole grain cereal/raisins along side a yogurt for a perfect easy grab and go meal

Try having a smoothie-all you need to do is add milk, fruit and ice to the blender and you have a delicious drink in a 1 1/2 minutes

Invest in the Tupperware Breakfast Maker: what a great invention!!  you have a beautiful omelet in minutes without dirtying a pan (look at utube video).  Have with a slice of whole grain bread on the side (great to bring to work)

When you have more time to prepare on the weekends, be creative with your breakfast. It is probably the only time the whole family can eat breakfast together, so make it special. 

Here is a  family favorite in my home...
Whole Grain French Toast

2 eggs
1/4 cup skim milk
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
Agave nectar
Fresh berries
Pam cooking spray

Mix eggs, milk, vanilla, and cinnamon in a bowl. Heat non stick pan and spray with Pam cooking spray. Dip bread in egg mixture and then into hot pan and cook until brown on both sides. Sprinkle fresh berries and drizzle of agave nectar-Enjoy!!


Wednesday, March 6, 2013

10 Great Snack Ideas

It is important to provide your body with healthy nutrient dense snacks in between meals. Here are my top
10 snacks high in fiber, protein and packed with vitamins and minerals to keep you fueled throughout the day

     10 Great Snack Ideas 
  • Banana cut up, 1 tablespoon peanut butter, sprinkle of cinnamon
  • Hummus, whole grain crackers, carrot and celery sticks
  • Trail mix-almonds, cheerios, raisins
  • Greek yogurt, slithered almonds, fresh fruit, all natural jam
  • Cooked oatmeal, chopped walnuts, cranberries 
  • Cottage cheese, fresh fruit
  • Edamame
  • String cheese with grapes
  • Mashed avocado, whole grain baked chips, sliced pepper

Thursday, February 7, 2013

How can we get our kids to eat more vegetables?

Getting kids to eat vegetables is always a challenge. Studies show most kids eat less than 2  servings of vegetables a day when they should be having 4-5 servings daily. The most common vegetables kids are consuming are potatoes from french fries and potato chips and tomatoes from tomato sauce 
I came across a great vegetable recipe in Food & Nutrition Magazine this month that I think will be a huge hit with your children and family. Not only does it incorporate the vegetable cauliflower which is part of the cabbage family-an excellent source of Vitamin C, Vitamin K, folate and fiber, when cooked it looks like a pizza crust which is a huge crowd pleaser for all ages!  You can then add other vegetables as the toppings making it even more nutritious. Let your children help decide what vegetables to put on top of the crust.  I have passed this recipe on to friends and family and everyone has tried different toppings that all taste yummy-Enjoy!!

                              Developed by Jamie VonEaten  Food & Nutrition Magazine Jan/Feb 2013
                                                                    Serves 8
1 cup cooked, riced cauliflower *                                        1/2  teaspoon dried fennel
1 egg                                                                                          1 teaspoon oregano      
1 cup mozzarella cheese, shredded                                    2 teaspoons dried parsley

Preheat oven to 450 degrees F. Spray a cookie sheet with non-stick spray. Combine cauliflower, egg and mozzarella. Press evenly into the pan. Sprinkle with fennel, oregano and parsley. Bake for 12-15 minutes. Remove from the oven.

Top with your favorite vegetable toppings. Place under a broiler at high heat until cheese is melted. 
The above recipe has broccoli rabe sauteed in garlic and red pepper flakes added

* After cauliflower is cooked and slightly cooled, shred cauliflower with a cheese grater or potato ricer ( I used the grater on  my food processor)

                  Here are a few more ideas to get kids to eat more vegetables...
  • When making a salad for dinner, give salad extra sweet crunch by adding jicama, a sweet root vegetable to your greens
  • Roasting vegetables in the oven  gives a crispy texture to skin rather than a mushier consistency when boiled or steamed 
  • Bring your kids to the supermarket and let them choose a new vegetable to try and then have them find a recipe on the computer to make for dinner with that veggie
  • Have "salad bar night"  and let them decide what veggies to put over their greens but tell them they need to pick at least 3 different colors
  • Instead of potato chips to go along side a sandwich for lunch, serve carrots shaped like ruffled chips.  You can buy prepackaged or slice your own
  • Prepare fresh vegetables with hummus, salsa or low fat dressing for snack
  • Try vegetable casseroles  baked with cheese (use low fat)  
  • Keep cut up colorful raw vegetables in the fridge so when they open up looking for a snack, that is the first thing they see 

Monday, January 21, 2013


Welcome to Nutrition by Pam, my new blog that will give daily nutrition advice. I am a registered dietitian dedicated to bringing nutritious food options to adults, families and children. I was inspired to start a blog since my clients, friends and family are always asking for my advice. Check out my blog every day for creative delicious recipes that not only taste good, but are good for you!