My Attempt at 31 Nutritious Recipes

This March, I decided to partake in the festivities of National Nutrition Month by broadening my healthy recipe arsenal. Throughout a normal month, I cook about ten different recipes, never dabbling with ingredients like quinoa, Greek yogurt, curry, kale, or even orzo pasta. As I can always use more nutrition in my diets, I have challenged myself to try thirty-one of our healthy recipes by the end of the month!

Along with adding more nutritious ingredients to my normal cooking, I hope to find a few new recipes that will push my go-to recipe list from ten to at least a dozen! Maybe, if I’m lucky, I will make it a baker’s dozen! Yes, that is audacious!

Summer Smoothie

Summer Berry SmoothieSo, it is now March 6, and how many recipes have I tried? Five! That’s me being on track! I started the week with the Summer Smoothie, providing myself an easy recipe to guarantee a first success! Typically, when I make a smoothie, it consists of an orange juice base and frozen fruit. By switching to cranberry juice and adding Greek yogurt, I upgraded my morning nutrition (addition of protein and calcium with less sugar)!

Though, my biggest recommendation is if you’re using a blender early in the morning, begin by closing the bedroom doors of those sleeping! While the smoothie was delicious, I didn’t need to be called a punk while sipping it down!

Easy Crockpot Chili

EasyCrockpotChili-SingleNext up, easy crockpot chili. As you may have guessed, this recipe was easy as well as tasty! Chili is one of those recipes that is very difficult to screw up! I followed the instructions, only adding a bit of cayenne pepper for a little heat!  Now, I have multiple days of lunch prepared, and only need to grab an apple and carrots for an easy balanced lunch!

Chicken Basil Bowl with Basil Lemon Dressing

Basil Bowl_lemon dressingWhile the chili was simmering, I decided to go on my first adventure into broadening my food horizons. I made the chicken basil bowl with quinoa. I have had quinoa before, but it was always a cold salad purchased at a grocery deli.

Basil Bowl_lemon dressing2I boiled the quinoa as needed, but it was a bit bland without any seasonings. Thusly, I thought the basil bowl was just average. Also, if I make this recipe again, I will plate more greens and less quinoa. As for the dressing, it came out great (refreshing and easy to make), and I have plans to use the remainder on a salad.

5-Step Skewers

Of the five recipes made so far, this has been my favorite! Grilled mangos are another first for me, and I have been missing out! I marinated the pork for an hour before skewering it with the mangos and placing it on the grill. Eight minutes later I was plating the food, with Skewers_Singlesome brown rice (this time with seasonings). With the mangos and pork skewered together, I assumed the mangos would cook faster, and be overdone, but to my surprise the mangos and pork were both perfectly done! The most difficult part of the recipe is waiting the hour for the pork to marinate, which, in my opinion, is well worth the wait! Enjoy this one!

Twenty-six more recipes to try! I will keep you filled in on the journey! And, please send me your thoughts, improvements, and questions as you try these recipes for yourself, especially if you have tips for seasoning quinoa!

Take Care!


Nutrition Month (part 4): Give Your Meal a Makeover!

We’ve reached the grand finale of Laura’s Nutrition Month series (it’s been a wild ride, here’s part 1, part 2, and part 3). Thanks so much to Laura for being such a great guest blogger, and here’s her fourth and final installment of her ode to National Nutrition Month®:

Registered Dietician, Laura

Registered Dietician, Laura

Chili is a delicious way to enjoy a meal that is high in fiber and protein but low in fat. Unfortunately, canned chili is loaded with salt. A typical canned chili con carne with beans has over 1,000 mg of sodium (salt) in a one cup serving. The Dietary Guidelines for Americans 2010 recommends no more than 1500 mg of sodium per day for most adults. Even with very fuzzy math, you really can’t make that cup of chili work into the dietary guidelines.But chili doesn’t need all that salt to taste fantastic. Here’s a staff favorite recipe for chili with our Healthy Life Committee stamp of approval. One cup of this chili has only 370 mg of sodium, so you can enjoy a big serving! 

Hint: If eating beans give you gas, try taking a digestive enzyme that includes alpha-galactosidase which helps break down certain complex carbohydrates the human body can’t break down on its own.

Easy Crock Pot Chili