Fiber · Under 100 calories · Vegetarian

Grilled Parmesan Cabbage Steaks

If you’re anything like me you’ve been counting down the days until the long holiday weekend since Monday.

I’m super excited not only for a little break from the daily grind, but to get out of town and explore a new city since my Memorial Day weekend will consist of a little travel to Ashville, North Carolina! I am looking forward to a few days filled with hiking, exploring and, of course, great food.

If you’ve ever been to Ashville and have recommendations send them my way!

Regardless if you are staying home or traveling this weekend, there is a good chance you’ll be enjoying the sweet smell that goes along with grilling, and if you aren’t, well, I would seriously recommend re-thinking your weekend plans. There is nothing that kicks off the summer season quite like a little Mem-Day Grilling- plus the smell is just heavenly.  

Slide over those rib eyes and make room for this

  • low calorie
  • fiber rich
  • MUCH more inexpensive

steak I am about to throw at you. This recipe is sure to be a crowd pleaser to vegetarians and carnivores alike.

Yum and a half.

Take a chance, try something different, and let me know what you think!

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Grilled Parmesan Cabbage Steaks

Yield: ~6 steaks

Ingredients

  • 1 medium cabbage
  • 2 tsp olive oil
  • 2 tbsp grated parmesan cheese
  • Dash of salt and pepper

 Directions

  1. Slice cabbage into ~ ½ to 1 inch slices, this will make about 6 slices, or “steaks”.
  2. Brush each steak lightly with olive oil on both sides.
  3. Sprinkle one side of each slice with parmesan cheese and a dash of salt and pepper.
  4. Place steaks on grill for ~3 minutes per side

 Nutrition Information per steak:  59 calories, 2.4g fat, 8.3g carb, 2.9g protein

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Hot Topics/Trends

Instaperfect

I am not perfect. You are not prefect. No one is perfect.

I love scrolling through Instagram as much as the next person, don’t get me wrong. But I can’t help but think if too much focus is being put on perceived “healthy” food, and a perfectly “fit” lifestyle, and not enough focus on a healthy relationship with food and body image.

It’s easy to feel inferior when every other post is of someone with a rock hard bod drinking a green smoothie. And it’s even easier to spiral those feelings into restrictive eating habits or creating food rules in order to achieve a “healthier” diet or what you think is an “improved” physique.

Now, think about how much time you actually spend on IG. Don’t lie, I know it’s a lot! I’m guilty too. Which can only cause us to further obsess over these feelings of being imperfect, lesser or needing to improve.

Having a healthy relationship with food, body image and self worth is something that I cannot stress enough, not only as a Registered Dietitian, but as a human. I know all too well what it is like to be in that obsessed mind state, which it’s not great (understatement of the year). So, in an effort to spare others from that obsession I want to remind you today that imperfection is reality and is what brings happiness and contentment. Striving for an idea of perfection is impossible, frustrating, demeaning, exhausting, shall I go on???

The next time you scroll through the ‘gram, keep these words of wisdom in mind

  • Use IG for inspiration, don’t try to copy someone else’s diet/lifestyle- one size does not fit all!
  • No one is perfect (lighting and high-waisted compression pants do wonders)
  • IG is not the law, do not believe everything it says or shows (don’t even get me started on some of those nutrition plans out there)
  • It’s about what you do most of the time, not what you do on occasion (i.e. no remorse for the birthday cake you ate yesterday)
  • There is no “good” or “bad” food- all foods fit (see above)
  • Don’t try to fit an image (if you don’t like kale, don’t force yourself to eat it)
  • You’re damn fabulous, don’t compare yourself to anyone else!

im-not-perfect-youre-not-perfect-lets-be-imperfect-together-lovable-quote

 

Entree · Fish & seafood · Protein · Under 300 calories

Avocado Topped Chili & Brown Sugar Salmon

Like so many people this past weekend, I ate my weight in guac in honor of Cinco de Mayo. Literally, Every. Single. Meal. contained the green goodness.

I had bought salmon to grill for dinner on Saturday- who eats salmon on Cinco de Mayo? Where were the tacos?! Meal planning fail. However, I was determined to make do and add some Mexican flair.

Sweet and spicy, creamy and flaky, the combos in this recipe were spot on. Plus, it’s made on the grill and the flavors are so refreshing, making it the perfect addition to your usual summer time grilling repertoire. I plan on making this one from Cino de Mayo straight till Labor Day.

Enjoy!

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Avocado Topped Chili & Brown Sugar Salmon

Yield: 4 servings

Ingredients

  • 4, 4 oz salmon filets, fresh or frozen
  • 2 tsp chili powder
  • 1 & ½ tsp Garlic powder (divided)
  • 1 tbsp brown sugar
  • 1 medium avocado
  • ½ tsp onion powder
  • Dash of salt

Directions

  1. Heat grill to medium high heat, thaw salmon if needed.
  2. Place salmon onto large sheets of aluminum foil lightly sprayed with non stick spray. Foil should be large enough to create a packet.
  3. In a small bowl combine chili powder, 1 tsp garlic powder and brown sugar.
  4. Rub each salmon filet with seasoning mix, folding foil to create packet.
  5. Grill for 12-15 minutes, until easily flakes.
  6. While salmon is cooking, mash avocado and stir in ½ tsp each of garlic and onion powder, plus a dash of salt.
  7. When fish is fully cooked and ready to serve, top with avocado mixture.

Nutrition Information per filet: 230 calories, 11.4g fat, 24.2g protein, 8.5g carbohydrate

Soups, salads, and sandwiches · Under 300 calories

Simple Avocado, Cherry & Chicken Spinach Salad

I am a very regimented person, I thrive on routine. Ask anyone where I am at a certain time on any day of the week and they could probably tell you what I am doing. Type A personality for you or what? I’ve been trying to be a little more spontaneous and get myself out of my comfort zone. There IS such a thing as too much structure, as much as I hate to say it!

My love for routine usually holds true for my eating habits. Meal planning is great, but in order to have a well balanced diet full of different vitamins and minerals it is important to eat a wide variety of foods. I’ve been on the wrap train for lunches for MONTHS, typically chicken or tuna salad + avocado for healthy fats + lettuce for some crunch and vit/mins. With the warm weather – and knowing I needed to change things up – I opted for a fresh, sweet salad this week… and I am IN LOVE.

This salad is like spring on a plate (or in a Pyrex container, lets be real).  Not only is it SUPER easy to make- Hello, 4 ingredients!!! – It is packed with nutrition- Antioxidants, heart healthy fats, and lean protein. I pair mine with a cheese stick and an apple for a well rounded meal.

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Simple Avocado, Cherry & Chicken Spinach Salad

Yield: 1 serving

Ingredients

  • 3 cups raw spinach, washed
  • 4 oz canned chicken
  • 1/4 avocado, diced
  • 1/3 cup pitted cherries, roughly chopped (may use fresh or frozen)

Directions

  1. Assemble in the following order: Spinach, Chicken, Cherries, Avocado
  2. Top with favorite dressing- I used light balsamic

Nutrition Information: 247 calories, 30g protein, 10g fat, 13.5g Carb

Breakfast · Sweet Treats · Under 200 calories

Low Fat, Glazed Sour Cream Donuts

 

FRI-NALLY, TGIF! And I am so excited to share this recipe with you!

Donuts are super trendy right now. I feel like every time I scroll through Instagram or browse Facebook there is an article about a bakery with over the top, gourmet donuts. I am all about this craze! You all know by now that my sweet tooth is out of control, there’s no denying that. There is also no denying that donuts just elicit happiness- which, who doesn’t want?

As a kid my donut of choice was whatever one had the most neon frosting and thickest coating of sprinkles. Lately, I’ve been all about plain looking, simply glazed, sour cream ones. Is this how getting old starts?? Oh god.

It had been a while since I used my donut pan (or Joe’s?? I’m pretty sure that was a Valentine’s gift to him…for me… at some point) and I needed a break from doing SO MUCH yard work for three days straight, so I took to the kitchen and created this recipe. I give you low fat sour cream donuts that taste JUST as indulgent as the real deal. They passed the father test (my toughest critic for healthier recipes)- he had no clue they were a “healthier” version.  

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Low Fat Baked Sour Cream Donuts
Yield: 8 donuts
Adapted from: SemiSweet Sisters

Ingredients

  • ½ cup light sour cream
  • 1 large egg
  • ½ teaspoon vanilla extract
  • 1/3 cup applesauce
  • 1/3 cup sugar
  • 3 tbsp Stevia or other no calorie sweetener
  • 1 cup all purpose flour
  • ½ teaspoon baking soda
  • ⅛ teaspoon nutmeg (optional)
  • ¼ teaspoon salt
  • 1 cups powdered sugar
  • 3 tablespoons unsweetened vanilla almond milk (or milk of choice)

Directions

  1. Preheat oven to 350 degrees. Lightly spray a donut pan with non-stick spray.
  2. In a large bowl use an electric mixer to combine sour cream, egg, extract, applesauce, sugar and stevia until smooth.
  3. Add remaining ingredients, mixing until just combined. Batter will be thick.
  4. Spoon batter into the donut pan and bake for ~14 minutes, until golden brown. Allow to cool completely before glazing!
  5. Combine powdered sugar and milk until a thick glaze forms. Dip each donut into the glaze to coat, place glazed donuts on wax paper to allow glaze to harden
  6. Store in an airtight container- I would suggest placing wax paper between donuts if stacking

Nutrition Information Per Donut: 178 calories, 2g fat, 38g carbohydrate, 3g protein

Uncategorized

Whole Wheat Chicken Sausage, Spinach and Mushroom Pizza With Creamy Cauliflower Sauce

On Sundays, we eat pizza.

This has held true for the past three years.

Exceptions: Major holidays that fall on Sunday…. mmm, Yep, that’s about it.

Usually, if I am being honest, it is a frozen thin crust pizza paired with soup or broccoli and  mac n cheese. And I am talking the canned condensed soup and florescent elbows. And I love it. I know this might actually appall some people, but I am okay with that.

Nutrition 101: It’s about balance- all foods fit.

We do get creative and make our own pies now and again, but pizza crust has always been something that has intimidated me. I worked in a pizza kitchen for a hot second right after college- and I am pretty sure I made the pizza dough wrong each time- Whoops!

Trader Joe’s pizza crust is a LIFESAVER for home made pizza pies. Plus, they have whole wheat dough, which this RD digs. Try this super simple recipe in place of your next pizza night instead of reaching for the cardboard box. With how easy this crust is to work with, we will definitely be doing less frozen ones.Pizza image

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Whole Wheat Chicken Sausage, Mushroom, and Spinach Pizza With Creamy Cauliflower Sauce

Yield: 4 servings (2 slices each)

Ingredients

  • 8 oz whole wheat pizza crust
  • 1.5 cups cauliflower, steamed
  • 1/4 cup milk of choice
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 3 cups fresh spinach
  • 1/2 cup canned mushrooms
  • 2 chicken sausages
  • 2 oz low fat mozzarella

Directions

  1. Preheat oven to 400 degrees F
  2. Stretch pizza dough until you have a thin, 12″ crust. Place on lightly greased and floured pizza pan
  3. In a food processor or blender, combine steamed cauliflower, milk, onion and garlic powders until smooth and creamy.
  4. Slice chicken sausage and sautee in a stovetop pan with mushrooms for 2-3 minutes
  5. Assemble pizza by first spreading cauliflower sauce, next sprinkle spinach followed by 3/4 of the cheese, sausage/mushroom mixture, top with remaining 1/4 cheese. Top with a dash of salt and pepper.
  6. Bake for 12-15 minutes, until crust is golden and crisp.

Nutrition Information per serving: 243 kcals, 7.75g fat, 15g pro, 30g carbohydrate

Fiber · Hot Topics/Trends · Misc.

Heart Health Month- Oatmeal Recipe Roundup

Hearts are everywhere in February- and I am talking more than just the tiny neon ones with cutesy sayings like “be mine” or “kiss me”. In addition to February housing Valentine’s day, it’s also heart health month.  Heart health is something that can so easily be taken for granted- and something that can change without you even necessarily knowing. So, why do you need to be concerned about the health of your ticker? In the US, heart disease is the leading cause of death for men and women– and there are ways to keep your heart healthy to help prevent this.

In honor of Heart Health Month, here are a few ways to keep your heart healthy:

  1. Limit sodium intake- this includes salt from the salt shaker and processed foods (<2,300mg for a healthy adult)
  2. Watch cholesterol intake (<200mg)
  3. Avoid trans fats (they increase the bad cholesterol)
  4. Limit refined carbs (think white bread, sugary beverages, etc.) and add more whole grains (oats, wheat bread, brown rice)
  5. Get your heart pumping- aim to incorporate 30-60minutes of physical activity most days

Want more? Try any one of my favorite oatmeal recipes to increase soluble fiber intake to help reduce bad cholesterol and keep you full (i.e. NOT reaching for that mid-morning snickers bar)Oatmeal Recipe Round Up!

 

 <3,

Colleen