Ocnutrition’s Blog


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



Power-up Breakfast
October 24, 2011, 4:17 am
Filed under: General Nutrition, Weight Management

Are you busy like most people? Life is constantly adding new things to your plate and you don’t have enough energy to do it all. Let’s reacquaint you with the mighty breakfast. There are many reasons why you should not only eat but also enjoy your breakfast and here are a few:

1. Eating a balanced breakfast gives you energy to start your day and remain energized throughout.
2. Breakfast wakes up your metabolism and can help with weight maintenance or weight loss.
3. Studies show that if you eat breakfast you’re less likely to overeat at other meals.
4. If you include protein and carbohydrates in the morning then you’re providing fuel for your brain and steady fuel for the morning to reduce hunger for 3-5 hours.

Here are some quick and easy breakfast ideas. New recipes can help make you excited and motivated to include this ever-important meal in your morning routine.

• Oatmeal with milk (instead of water), raisins, dried cranberries and walnuts (a good source of omega 3)
• Toaster waffle with yogurt and fresh fruit
• Whole-wheat pita with hard boiled egg and low-fat cheese
• Almond butter on whole grain bagel with apple slices
• Tortilla with peanut butter and banana
• Add berries, peaches or strawberries to your favorite cold cereal with low-fat or nonfat milk
• Smoothie with low-fat milk, frozen fruit (such as berries) and a banana

If your palate doesn’t prefer breakfast foods try:

• Deli turkey and a slice of cheese on whole wheat bread
• A slice of leftover veggie or lean meat pizza (chicken or Canadian bacon)

Don’t be afraid to try something new or shake-up your morning routine. If you treat yourself to breakfast then your body will thank you by carrying you through your busy day with energy!

Inspired by Eat Right: Food, Nutrition and Health Tips from the American Dietetic Association handout, Power-up with Breakfast.

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