Wendy

Roasted Cranberry Kale Salad

January 4, 2018 by Wendy 3 Comments

With the winter in full swing, a comforting seasonal salad is a must. That’s why we’re bringing you this Roasted Cranberry Kale Salad. Packed with feel-good ingredients, super satiating, and flavorful af.

Can I get a kale yeah? Kale is a powerhouse full of vitamin K, A, and C, folate, B vitamins, copper, manganese, and fiber. Just one cup of kale provides your daily value for vitamin A and vitamin C for the day. Cranberries are also loaded with vitamin C, manganese, and are a good source of vitamins E and K. Cranberries contain powerful antioxidants, which may reduce free radical damage. Free radical damage has been linked to various cancers, aging, and a variety of diseases.

This salad can be added on to your lunch or dinner. Add chickpeas or your favorite protein for a well balanced meal that will keep you full throughout the day.

Let’s get to it! Preheat the oven to 450F. Add the cranberries to a baking dish, drizzle lemon juice and maple syrup, and bake for 10 minutes. In a large salad bowl, add the kale, walnuts or quinoa, pumpkin seeds, and sun-dried tomatoes, and toss well. Top with baked cranberries, cracked black pepper, and massage in your favorite dressing! You can also use our simple lemon dressing (3 tablespoons olive oil, juice of half lemon, pinch of salt). Enjoy!

Do you love massaging the dressing into kale as much as we do? We’ve said it before, but it is unusually therapeutic. What do you think of this combo of winter flavors? Let us know what you think in the comments below!

Roasted Cranberry Kale Salad

Ingredients

1 1/2 cups fresh cranberries
Juice of 1/2 lemon
1 tablespoon maple syrup
4 cups curly kale, finely chopped
1 cup quinoa, cooked
1/2 cup chopped walnuts or sunflower seeds
1/4 cup sun-dried tomatoes
Cracked black pepper to taste

Instructions

Preheat oven to 450F
Add the cranberries to a baking dish, drizzle lemon juice and maple syrup, and bake for 10 minutes
In a large salad bowl, add the kale, quinoa, pumpkin seeds, and sun-dried tomatoes, and mix well
Top with baked cranberries, cracked black pepper, and massage in your favorite dressing! You can also use our simple lemon dressing (3 tablespoons olive oil, juice of half lemon, pinch of salt). Enjoy!

Why You Should Rethink New Year Resolutions

January 3, 2018 by Wendy Leave a Comment

2018 is officially here and so are all the weight loss, detox, and cleanse programs that usually come along with the new year. You’re probably seeing Pinterest boards, ads, and social media posts encouraging you to develop (oftentimes) unrealistic goals for the new year. So we want to talk about why you should ditch those resolutions and commit to a lasting, balanced, and healthy lifestyle instead.

Think about how it usually goes down. We get super pumped with the idea of a “new year, new you.” The idea of starting with a clean slate is very appealing, so we get out our notebooks and write out our wildest dreams in hopes of going for the gold. Week one usually goes great…motivation is at an all-time high and those wheels are turning. Week two works alright, but you had a friend’s birthday that you had to celebrate or work ran longer than usual so you picked up some delicious (not so healthy) fast food on your way home. By week 3, you slowly realize that these goals aren’t going as well as you had planned. And by week 4, you’ve called it quits.

Sound familiar? You’re not alone. We’ve set plenty of failed goals too. This isn’t necessarily because of lack of motivation or willpower either. Often, it’s because of the way that we set goals. They are either focused on the wrong thing, are unrealistic, or don’t have an action plan to help get it executed. Despite all of the promises of Pinterest and social media, there is no magic pill. True lifestyle changes take time. That being said, we’re not against wanting to live a healthier, more mindful, and active lifestyle. We are in favor of creating a life you enjoy living…one that doesn’t revolve around cleanses and detoxes at the start of a new year. So here are our top five ways to live your best, healthiest life, without setting lofty New Year’s resolutions:

Commit to self care: Ditch all the guilt, self-loathing, and regret that are associated with resolutions, and diets specifically. Instead choose to treat your body right. Do for yourself whatever your body may need. More alone time, mindful movement (ie: yoga or walking), or a rejuvenating meal. Listen to your body.
Choose to nourish your body: This is a goal that helps to focus on the foods that you eat without committing to diets. Nourishing your body means that you are feeding it what it needs. We of course want to honor nutrition, and so aiming for plant-powered meals will provide tons of nourishment. We also want to honor cravings, and enjoy that slice of cake or glass of wine. Listen to your body and practice eating intuitively. Check out our article on intuitive eating here.
Start saying yes: Say ‘yes’ to things that push you outside of your comfort zone. Choose to take on new challenges and opportunities to learn more about yourself. Say yes to active movement that feels good to your body. Say yes to things that make you happy. And enter the new year with a curious mind…be open to exploring new activities that promote healthy lifestyle habits.
Start saying no: Say no to people, places, things that no longer serve you is equally as important as saying yes to new opportunities. If you need alone time, know that it is perfectly okay to decline plans with friends or say no to a task that will overwhelm you.
Set SMART Goals: We might be anti-resolutions, but we are not anti-goal setting. We fully believe in setting goals the right way and achieve one small goal at a time for sustainable changes. SMART goals prepare a roadmap to actionable steps that lead to a desired outcome.

S – Specific: Choose a specific goal so you know exactly what it is you are trying to accomplish.
M – Measurable: Your goal must be measurable in some way to know when you have achieved it.
A – Achievable: Can you do this? Is this goal something that you know you can achieve? If not, then choose a new goal.
R – Realistic: Is this goal realistic with your life, your time, and your schedule? Don’t set a goal that has any amount of doubt attached to it. We want you to set goals that set you up for success.
T – Time-bound: Your goal must have a timeline associated with it so that you know when it is time to evaluate it. By _____ time, I will have achieved _____.

For example…”I will drink 2 cups of water every morning, Monday-Fridays, before leaving to work, for the next month.” You see, it doesn’t have to be anything crazy. Small steps for the win!

Choose to be kind to yourself in 2018. Say yes to what you need, say no to what doesn’t serve you. Nourish your body. Nourish your mind. What is your mantra? What will you do to be kind to your body in the new year? Share your thoughts on 2018 with us in the comments below!

Dietitian Spotlight: Sylvia Klinger

December 29, 2017 by Wendy Leave a Comment

1. Tell us a bit about yourself? Hey there! I am the founder of Hispanic Food Communications, a nutrition communications and culinary consulting company. I’m a Hispanic native who is a leading expert in cross-cultural Hispanic nutrition and health issues. I enjoy using in-depth culinary and cultural expertise to introduce new strategies for wellness to an increasingly health-conscious population. For years, I have served as a consultant for global food, beverage, and pharmaceutical companies and non-profit organizations.

I co-authored a recent award-winning publication, the Hispanic Family Nutrition Counseling Kit, which was published by the Academy of Nutrition and Dietetics in December 2015. Other publications include “The Role of Breakfast in Health: Definition and Criteria for a Quality Breakfast”, published by the Journal of the Academy of Nutrition and Dietetics in December 2014, and “A Systematic Review of the Relationship between Acculturation and Diet among Latinos in the United States: Implications for Future Research”, published by the Journal of the Academy of Nutrition and Dietetics in August 2008. I also co-authored “The Alli Cookbook: More than 200 ALL-NEW Recipes and Meal Plans” (Meredith Books) in 2007.

I serve on several boards, including the Grain Foods Foundation Advisory Board and the FAMA Center for Family Caregivers Board. I’m also a visiting adjunct professor at the University of Medicine and Pharmacy Tirgu Mures in Romania, teaching clinical nutrition therapy.

2. What’s your favorite part about being a dietitian? No words can describe the joy I feel when I am sharing my nutrition knowledge with the public. Seeing their face expressions as something clicks with them is priceless. I could be helping people with their health and nutrition journey 24/7. Nutrition is my passion and even after practicing nutrition for over 30 years, I still feel the same passion and commitment I felt right as I started my career in nutrition. It is truly and honor and privilege to share my knowledge with my people.

3. Describe what your typical week looks like? My days are so different – I start by waking up early to allow some me time – to read or review something I started the day before. Then it’s on to making breakfast, exercise and some household chores. Then back to my projects, which could be writing stories, radio interviews or preparing for a presentation. Then I may run some errands, deliver a presentation, a cooking class, a TV segment or I’m off to catch a flight to work an event, presenting at a conference or teaching overseas. The versatility of my consulting work is what makes my job so interesting!

4. How do you find balance between work & personal? Balancing work and family is no picnic, but is also not impossible. As a mom, I feel like I should be spending every minute tending to my family, but at the same time I feel that my contribution to the dietetics profession allows me share my passion with so many people that otherwise would not have an opportunity to learn about nutrition and speak to a dietitian. My contribution to a healthier world fills my heart with joy, which ultimately results in a happier mom who is ready to embrace the family with renewed energy.

On the other hand, getting up really early does help to get ahead of my work (as I am doing right now) while getting breakfast ready and even lunch. Then multitasking is a skill most working moms master quite well. I can be on a conference call while doing laundry or dishes at the same time. Or catching up on the phone with friends while packing for a trip. You would be surprised by how much friends and family can help you pick up outfits or provide the final touches to a presentation!

5. What are 3 foods you can’t live without?

I LOVE all foods, but here are some of my top favorites:

Eggs

Strawberries

Avocados

and Milk/Yogurt

[line]

Thank you so much Sylvia! It’s such an honor to have you featured on our RD spotlight. Want to learn more about Sylvia? Check out her website, Hispanic Nutrition. xo

Roasted Rosemary Fingerling Potatoes w/ Homemade Ranch

December 28, 2017 by Wendy Leave a Comment

We don’t know about you, but potatoes are one of our favorite foods! I picked up these fingerling beauties at the farmers market, and had to whip up a recipe for you all. These Roasted Rosemary Fingerling Potatoes w/ Homemade Ranch are the perfect addition to your next meal. Paired with some protein and leafy greens, and you’ve got yourself a meal!

Fingerling potatoes have a more cylindrical shape when compared to your classic Russet potatoes. They are also much smaller which makes them perfect for roasting. I’ve also used them to make mashed potatoes, and they work really well! They have a robust, buttery flavor. Many fad diets in the 90s and early 2000s shunned potatoes, giving them a bad reputation that has seemed to latch on throughout the decades. However, potatoes are a great source of complex carbohydrates. They are high in vitamin C and a excellent source of potassium. Plus, they have more fiber when baked with the skin on.

Hands up if you’ve tried coconut aminos? We hope you love them as much as we do. Coconut aminos are a great alternative to soy sauce, and adds a hint of saltiness and color. It is a great alternative for anyone with allergies to soy or gluten and it is lower in sodium for anyone watching their sodium intake. Alternatively, you can also use soy/tamari sauce for this recipe if you can’t find the aminos! Although coconut aminos have been touted for vitamin and amino acid content, the amount typical used as a dressing or sauce is not quite enough to reap those benefits. But, it tastes great and that’s what we were looking for!

To start these off, begin by preheating the oven to 425F. In a large pot with boiling water, boil the whole potatoes with the lid on for 10 minutes. Remove from the water, allow to cool, and cut the potatoes lengthwise into wedges. Depending on how thick the potatoes are, you can either cut into halves or quarters

Add them onto a parchment paper-lined baking dish. Add the rosemary leaves, oil & aminos/tamari onto the potatoes and massage together so all potatoes are coated. Roast for 20 minutes, flip with a spatula, then roast for another 10-15 minutes, or until potatoes are tender and golden. While that’s roasting, blend the ingredients for the ranch and set aside. Once done roasting, enjoy with the ranch dip!

What do you think of our Roasted Rosemary Fingerling Potatoes w/ Homemade Ranch? Let us know what you think in the comments below!

Roasted Rosemary Fingerling Potatoes w/ Homemade Ranch

Servings: 4

Ingredients

7-9 medium sized fingerling potatoes or 3 large potatoes, skins on
1 tablespoon fresh rosemary, minced
1 1/2 tablespoons vegetable oil
1 tablespoon coconut aminos or low-sodium tamari sauce

For the ranch

1/2 cup mayo, can use vegan as substitute
1/2 teaspoon garlic powder
1 teaspoon fresh parsley
1/4 cup milk (nut milk ok)
1/8 teaspoon ground black pepper

Instructions

Preheat the oven to 425F
In a large pot with boiling water, boil the whole potatoes with the lid on for 10 minutes
Remove from the water, allow to cool, and cut the potatoes lengthwise into wedges. Depending on how thick the potatoes are, you can either cut into halves or quarters
Add them onto a parchment paper-lined baking dish
Add the rosemary leaves, oil & aminos/tamari onto the potatoes and massage together so all potatoes are coated
Roast for 20 minutes, flip with a spatula, then roast for another 10-15 minutes, or until potatoes are tender and golden
While that's roasting, blend the ingredients for the ranch and set aside
Once done roasting, enjoy with the ranch dip!

Recipe Notes

Store the leftover ranch in the fridge for up to a week!

Chocolate Chip Oat Cookies

December 26, 2017 by Wendy 2 Comments

It’s the day after Christmas, and I don’t know about you, but I’m still in fuzzy, curled up under the sheets mode. I made a few batches of these Chocolate Chip Oatmeal Cookies for a Christmas brunch I went to yesterday, and had to share the goodness with you all. They’re soft and melty, perfect for a cozy night in or to bring to that last minute holiday reunion.

Sweets are a perfect part of a healthy and balanced diet. As dietitians, we always say that there are no “bad” foods and all foods have their place. If we restrict ourselves from indulging entirely, we are more likely to fall into the binge and restrict cycle.

These are made with oatmeal which helps to give the cookies a light and airy texture, without compromising flavor.

Let’s get to baking. In a bowl, mix the flour, baking powder, salt, and sugar. In another bowl, whisk the egg, and add in the coconut oil and vegan butter (we use this one). Using a hand whisk, whisk for 1-2 minutes or until ingredients are evenly distributed. It should look like a thick, curd-like liquid mixture. Slowly whisk in the dry ingredients into the wet bowl, mixing in the ingredients together well as your pour in the dry. You can also use a small spoon to do this. Once you have a consistent dough-like texture, fold in 1/4 cup of chocolate chips with a spatula. Fold a few times so the chocolate chips get evenly distributed. Place into the fridge for 1 hour. Preheat the oven to 370F. Using an ice cream scoop, pack the dough 3/4ths of the way tightly into the scoop, flatten out the dough onto the opening, and release onto a parchment lined baking sheet. Press the remaining 2 tablespoons of chocolate chips into the tops of each dough ball. Bake for 10 minutes. Allow to cool for 7-10 minutes and enjoy!

What do you think of our Chocolate Chip Oatmeal Cookies? What are your favorite healthy treats during the holiday season? Drop us a comment below to let us know what you think!

Chocolate Chip Oatmeal Cookies

Ingredients

1 1/2 cups oat flour, blend rolled oats until flour-like consistency is reached
1/2 teaspoon baking powder
1/4 teaspoon salt
1/4 cup light brown sugar
1 egg
1/4 cup coconut oil, melted
2 tablespoons of vegan butter at room temp
1/4 cup + 2 tablespoons baking dark chocolate chips

Instructions

In a bowl, mix the flour, baking powder, salt, and sugar
In another bowl, whisk the egg, and add in the coconut oil and vegan butter
Using a hand whisk, whisk for 1-2 minutes or until ingredients are evenly distributed. It should look like a thick, curd-like liquid mixture
Slowly whisk in the dry ingredients into the wet bowl, mixing in the ingredients together well as your pour in the dry
You can also use a small spoon to mix ingredients together
Once you have a consistent dough-like texture, fold in 1/4 cup of chocolate chips with a spatula. Fold a few times so the chocolate chips get evenly distributed
Place into the fridge for 1 hour
Preheat the oven to 370F
Using an ice cream scoop, pack the dough 3/4ths of the way tightly into the scoop, flatten out the dough onto the opening, and release onto a parchment lined baking sheet
Press the remaining 2 tablespoons of chocolate chips into the tops of each dough ball
Bake for 10 minutes. Allow to cool for 7-10 minutes and enjoy!

Recipe Notes

Store in an airtight container at room temp and enjoy over the week!
Yields 10-12 cookies, depending on the size of your scoop

Plant-Based Monday: Fingerling Potatoes

December 25, 2017 by Wendy Leave a Comment

This week we’re talking fingerling potatoes! These cuties are perfect as a side dish or base for your meals. Fingerling potatoes come in an array of colors. Their versatility and flexibility make them adaptable to so many delicious recipes!

Fingerling potatoes are easily recognized by their yellow, purple, white, and red varieties. They look like long fingers, which adds a fun twist when it’s time to cook them up. They are more petite in size than other potatoes, which means they usually don’t take as long to cook. Fingerling potatoes have a similar nutrition profile to a standard potato. They are an excellent source of vitamin C, potassium, and a good source vitamin B6.

Fingerling potatoes have an earthy and buttery flavor with a soft texture when cooked. They’re best prepped with the skin on due to their small size. Leaving the skin on is also a great way to boost fiber intake. Cut them length-wise, roast in the oven, and enjoy with a delicious dipping sauce. Fingerling potatoes can be purchased year round at your grocery store or local farmers market. To store fingerling potatoes, keep them in a cool, dark place for about one to two weeks.

We love fingerling potatoes in recipes like:

How do you enjoy fingerling potatoes? Which colors are your favorite? Let us know in the comments below!