Ocnutrition’s Blog


Peanut Butter Banana Granola Wrap
September 26, 2012, 4:15 am
Filed under: Recipes

Peanut Butter and Bananas in a clear glass bowlA quick and healthy snack that provides you with protein, whole grains and fruit to keep you fueled for your busy day.

Ingredients

  • 1 whole wheat tortilla
  • 1-2 Tbsp peanut butter
  • 1 banana
  • 1/3 cup granola
  • ½ Tbsp honey (optional)

Preparation: 5 minutes

  1. Spread peanut butter on whole wheat tortilla.
  2. Place banana on tortilla.
  3. Sprinkle granola over banana.
  4. Drizzle with honey, if desired.
  5. Roll into a wrap.

 Makes 1 wrap

 *This recipe was adapted from www.allrecipes.com

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Marchell Bailey, CSULB Dietetic Intern. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
http://www.ocnutrition.com
(949) 933-6788



Middle Eastern Chickpea Sliders
June 5, 2012, 4:48 pm
Filed under: Recipes

High in protein and fiber and full of healthy fats, this delicious meatless option is a great way to change it up from the usual hamburger this summer!

Ingredients:

1 (8oz.) red, purple, or yellow potato
3 T olive or canola oil, divided
1 tsp minced garlic
1 (15.5 oz. can) chickpeas (garbanzo beans), rinsed, drained, and divided
1 T chopped fresh parsley
½ tsp salt
½ tsp grated lemon rind
½ tsp smoked paprika
¼ tsp freshly ground black pepper
2 large egg whites, lightly beaten

Preparation: 45-55 minutes

1. Place potato in saucepan, cover with water. Bring to a boil, cook for 20 minutes or until very tender. Drain and cool slightly.
2. Coarsely chop and place in a medium bowl.
3. Add 1 T oil and garlic to bowl. Mash potato mixture with a potato masher until slightly chunky.
4. Remove 3 T chickpeas and place in a small bowl.
5. Add remaining chickpeas to potato mixture, mash until well blended.
6. Stir in remaining 3 T whole chickpeas, parsley, and remaining ingredients.
7. With moistened hands, divide mixture into 6 equal portions (about 1/3 C mixture per portion), shaping into a 3-inch patty.
8. Heat 1 T oil in a large nonstick skillet, over medium high heat. Or, if you don’t have a nonstick skillet, try spraying a regular skillet with nonstick cooking spray.
9. Add 3 patties to the pan and reduce heat to medium. Cook 4 minutes or until bottoms are golden.
10. Carefully turn patties over. Cook 3 minutes or until bottoms are golden and patties are set. Repeat procedure with remaining 1 T oil and 3 patties.
11. Serve on a whole wheat slider bun with your choice of toppings! Some suggestions for toppings are: spinach or mixed greens, crisp radish slices, tomatoes, roasted bell peppers, pickles, avocado, your favorite cheese, red onion, caramelized onions, sauteed mushrooms, pesto, BBQ sauce, guacamole, or tzatziki sauce. Be creative, have fun, and enjoy!!

Makes 3 servings (2 sliders per serving)

*This recipe was adapted from www.cookinglight.com

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
http://www.ocnutrition.com
(949) 933-6788



SUGAR-FREE PEANUT BUTTER COOKIES
April 2, 2012, 3:09 am
Filed under: Recipes

The perfect dessert for people with diabetes.  Only 5 grams of carbohydrate!

 Ingredients

  •  ¾ cup plus 2 tablespoons natural peanut butter
  • 2 tablespoons margarine, softened
  • ¾ cup all-purpose flour
  • 1/3 cup calorie-free sweetener, such as splenda (measures like sugar)
  • 1 large egg, lightly beaten
  • ¼ teaspoon vanilla extract

 Preparation 20 minutes

  1. Preheat oven to 350°.
  2. Beat peanut butter and margarine with a mixer at medium speed until blended.
  3. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and sweetener in a medium bowl. Add flour mixture to peanut butter mixture, beating well. Add egg and vanilla; beat well.
  4. Shape dough into 24 (1-inch) balls. Place balls, 2 inches apart, on ungreased baking sheets; flatten cookies in a crisscross pattern with a fork. Bake at 350° for 12 minutes. Cool completely on baking sheets.

 Makes 2 dozen cookies, serving size is 1 cookie

 *This recipe was adapted from www.myrecipes.com

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills, and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS,MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com



Baked Barley Risotto with Butternut Squash
February 19, 2012, 10:14 pm
Filed under: Recipes

A whole grain twist on classic risotto.

 Ingredients

  •  2 Tablespoons olive oil
  • 1 small butternut squash (about 1 ½ pounds)—peeled, seeded, and cut into 1 inch pieces (about 3 cups)
  • 1 onion, finely chopped
  • Kosher salt and black pepper
  • 1 cup pearl barley
  • ½ cup dry white wine
  • 3 cups low sodium vegetable broth
  • 5 ounces baby spinach
  • ½ cup grated Parmesan cheese (2 ounces)
  • 1 tablespoon unsalted butter

 Preparation–Hands on time: 20 minutes, Total time: 50 minutes

  1.  Heat oven to 400˚F. Heat the oil in a Dutch oven or large oven-safe saucepan over medium-high heat.
  2. Add the squash, onion, ¾ teaspoon salt, and ¼ teaspoon pepper and cook, stirring often, until the onion begins to soften, 4 to 6 minutes.
  3. Add the barley to the vegetables and cook, stirring, for 1 minute.
  4. Add the wine and cook, stirring, until evaporated, about 1 minute.
  5. Add the broth and bring to a boil; cover the pot and transfer it to oven. Bake until barley is tender, 35 to 40 minutes.
  6. Stir in the spinach, Parmesan, and butter and serve.

 Makes 4 servings.

 *This recipe was adapted from Real Simple magazine.

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills, and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS,MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
http://www.ocnutrition.com



QUINOA TABBOULEH
January 15, 2012, 4:52 pm
Filed under: Recipes

Use this dish in place of your typical starch to bring a fresh element to your meal!

INGREDIENTS

  • 1 3/4 cups water
  • 1 cup uncooked quinoa
  • 1/2 cup coarsely chopped seeded tomato
  • 1/2 cup chopped fresh mint or parsley
  • 1/4 cup raisins or golden raisins
  • 1/4 cup chopped cucumber
  • 1/4 cup fresh lemon juice
  • 2 tablespoons chopped green onions
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons minced fresh onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

 

PREPARATION 25 MINUTES (CHILL FOR 1 HOUR)

  1. Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed.
  2. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour.
  3. Serve chilled or at room temperature.  

MAKES 5, 1-CUP SERVINGS

*This recipe was adapted from CookingLight

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

 
Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
http://www.ocnutrition.com
(949) 933-6788



Italian Sausage Soup
October 27, 2011, 3:24 am
Filed under: Recipes

 An easy soup that’s customizable to whatever you have on hand.

 Ingredients

  • 1 pound Italian, chicken, or turkey sausage
  • 1 (16 oz) package of elbow macaroni
  • 1 clove garlic, minced
  • ½ chopped small onion
  • 2 (14 ounce) cans low sodium chicken broth
  • 1 (14.5 ounce) can Italian-style stewed tomatoes
  • 1 cup sliced carrots
  • 2 (14.5 ounce) can dark red kidney beans
  • 2 small zucchini, cubed
  • 2 cups spinach – packed, rinsed and torn
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon Italian seasoning

Preparation 50 minutes

  1. In a stockpot or Dutch oven, brown sausage with garlic and onion. Stir in broth, tomatoes and carrots, and season with pepper and Italian seasoning. Reduce heat, cover, and simmer 15 minutes.
  2. Cook macaroni according to directions in a separate pot
  3. Stir in beans with liquid (for 1 can only) and zucchini. Cover, and simmer another 15 minutes, or until zucchini is tender.
  4. Remove from heat, and add spinach and macaroni. Replace lid allowing the heat from the soup to cook the spinach leaves. Soup is ready to serve after 5 minutes.

Makes 6 servings

*This recipe is adapted from Italian Sausage Soup, By: SallyJun, at www.allrecipes.com*

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Amanda Trimmell, Iowa State Dietetic Intern. OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
http://www.ocnutrition.com



CORN SALAD WITH BLUEBERRIES AND BASIL*
June 30, 2011, 3:20 pm
Filed under: Recipes

A colorful corn salad with plenty of picnic potential!

INGREDIENTS

3 cups fresh corn kernels (from about 6 ears of corn) or
2 cans (15 ounces each) whole kernel corn
1 medium red onion, peeled and finely chopped
1 ½ cups fresh blueberries
zest of 1 lime
¼ cup lime juice
¼ cup olive oil
salt and freshly ground black pepper
½ cup thinly sliced fresh basil leaves
 
PREPARATION: 15-20 MINUTES

  1. Steam corn with ¼ cup water in a large saucepan over medium heat, covered, until bright yellow, about 4 minutes.
  2. Remove lid and continue to cook corn, stirring frequently, until the water evaporates, about 3 minutes longer.
  3. Transfer corn to a large bowl and cool slightly.
  4. Mix in red onion, blueberries, lime zest, lime juice, and olive oil.  Add salt and pepper to taste.
  5. Cover bowl and refrigerate until chilled, about 2 hours.
  6. Remove salad from refrigerator and mix in basil.  Serve immediately.

MAKES 6 SERVINGS

* This recipe was adapted from Home by Design Magazine June/July 2011

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH,
RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788




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