Mediterranean Stuffed Peppers

I LOVE stuffed peppers, but this night I wan’t feeling the “usual” stuffed bell pepper.  I wanted new flavors.  Something that hadn’t been done before.  And I found just the cure… Mediterranean Stuffed Peppers.  Bursting with flavors you haven’t thought of before inside of a delectable stuffed pepper.  I’ll be honest- I could eat the filling by the spoonful.  And I may have done just that…

View Post

Pineapple Turkey Burger

Aloha!  Welcome to Hawaii!  Or Denver… same difference, right?  This pineapple turkey burgers got my feelin’ all tropical!  This is such a fun way to serve a burger and pineapple makes a tasty, fun bun substitute.  Whether you’re gluten free, cutting back on refined grains, cutting calories, or just looking to mix things up a bit, this burger is for you!

View Post

Mango Chicken Salad Wrap

As a clinical dietitian, one of the most misunderstood nutrients to my clients is protein.  Protein is the trendiest thing since scrambled eggs, but why?

What? Protein is found throughout the body in muscle, bone, skin, hair, and virtually every other body part or tissue. 

Why? Protein is imperative for muscle growth.  Our bodies use protein to build and repair tissues.  Protein is also a key macronutrient for satiety.  It helps us to control blood sugars, hunger, and energy levels.  Without it, we would be hungry all of the time (and you know that’s not good for your waistline OR wallet)!  You also use protein to make enzymes, hormones, and other body chemicals.

How much? The recommended daily allowance for protein is 0.8 gm/kg of body weight for the average adult.  That’s around 40-70 gm of protein per day for most people.  For athletes, active people, and older individuals, I recommend slightly higher than this, but never over 2 gm/kg protein per body weight.  It is best to evenly distribute protein through all 3 meals, vs back-loading it at dinner, as most Americans tend to do.  A study in the Journal of Nutrition found that people who ate 30 g of protein at each meal had a 25% boost in muscle building, compared with those who ate the same amount of protein but skimped in the morning and loaded up at night.

View Post

Creamy Roasted Carrot Sauce

Don’t get me wrong, I love marinara sauce, but sometimes I need a change.  I had seen recipes around for cream and calorie laden carrot sauces, so I decided to take matters into my own hands to create a healthier version of these recipes.  And guess what?  It was REALLY good.  And surprisingly really easy.

View Post

Seared Scallops with Cannellini Beans

I am late onto the seared scallop bus.  Not in the sense that I never eat them.  I love ordering them at restaurants when I’m not the one cooking.  But as a dish I serve my family?  Never.  Until this one magical night…

View Post
Close Me
Looking for Something?
Post Categories: