Zucchini Lasagna

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Yield: 9 servings

Ingredients:
1 lb. lean ground turkey
1/2 large white onion, chopped
3 cloves garlic, minced
1 (14 oz.) can tomato sauce
1 (14 oz.) can crushed tomatoes
1 1/2 tsp. salt
1 tsp. pepper
3 medium zucchini, sliced 1/8″ thick
1 large egg
1 1/2 c. part-skim ricotta
4 c. reduced fat mozzarella cheese
1/4 c. parmesan cheese

Directions:
1. Pre-heat oven to 375 degrees.
2. Spray medium sauce pan with non-stick cooking spray. Dice onion and cook in pan with garlic until translucent. Add turkey and cook until browned.
3. Add tomato sauce and crushed tomatoes. Cook for 20-25 minutes until sauce thickens up. Set aside.
4. Peel zucchini, then slice into 1/8″ thick slices. Place sliced zucchini on a non-stick cooking pan and roast in the oven for 15-20 minutes to help dry it out.
5. In a medium bowl, combine ricotta, egg, and parmesan cheese.
6. To assemble lasagna, spread half of the turkey/meat sauce mixture on the bottom of a 9×13 inch pan coated with non-stick cooking spray.
7. Place zucchini slices evenly over the meat sauce, then add 1/2 of the ricotta mixture over top of the zucchini. Next, sprinkle 2 cups of the mozzarella cheese. Repeat with remaining layers, starting with the other half of the meat mixture.
8. Cover with foil and bake for 30 minutes. Remove foil, and bake for 15 minutes uncovered.

Nutrition Facts (1 serving):
230 calories, 15g CHO, 20g pro, 10g fat

Turkey Sloppy Joes

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Ingredients:
1 lb. lean ground turkey (93/7)
2 garlic cloves
1 small onion
1 red pepper
1/4 cup BBQ sauce
1/4 cup buffalo wing sauce
1 cup tomato sauce
3 tbsp. tomato paste
1 tsp. Worcestershire sauce
1 tsp. chili powder
1 tsp. red pepper flakes
salt and pepper to taste
Whole wheat bun or sandwich thin

Directions:

  1. Sautee onion, red pepper, and garlic in a medium size pot over medium heat for about 3-4 minutes.
  2. After onion becomes translucent and garlic becomes fragrant, add ground turkey.
  3. Cook the turkey for 10-12 minutes
  4. While turkey is cooking add salt, pepper, red pepper flakes, and chili powder.
  5. Stir in BBQ sauce, tomato sauce, tomato paste, and worcestershire sauce.
  6. Reduce heat to low and let simmer for 10-15 minutes.
  7. Serve on whole wheat bun or sandwich thin.

Nutrition Facts (without bun):
190 calories, 14g CHO, 20g pro, 6g fat

Light Broccoli Salad

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Allison Wade MS, RD, LDN 
4 cups broccoli florets (chopped into small bite sized pieces)
1 1/2 cups seedless red grapes (sliced in half)
1/2 cup red onion, diced
1/4 cup raw sliced almonds (can substitute other nuts or seeds)
1/3 cup light mayo
1/4 cup plain greek yogurt
1 tbsp. white vinegar
1/2 cup reduced fat cheddar cheese
Directions:
1. Cut broccoli into small pieces, slice grapes in half (long ways), and dice red onion. Add to large mixing bowl.
2. Add almonds.
3. In a separate bowl, whisk greek yogurt, light mayo, and white vinegar.
4. Pour mixture over broccoli and top with cheese.
Yield: 12 cups
Nutrition facts for 1 cup:
Calories: 60
Carbs: 5g
Fat : 3g
Protein: 3g

Black Bean Protein Muffins

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Yield: 8 muffins

Ingredients:
1.5 c. black beans (1 15 oz. can)
1/2 c. oats
1/4 tsp. salt
1 scoop daily whey chocolate protein powder
1/3 c. honey
1/4 c. coconut oil
2 tsp. vanilla extract
1/2 tsp. baking soda
1/4 c. dark chocolate chips (70% cocoa)

Directions:
1. Pre-heat oven to 350 degrees.
2. Mix all ingredients (except chocolate chips) in a food processor until well blended. Stir in chocolate chips after blended.
3. Spray muffin tin with non stick cooking spray.
4. Bake for about 15 minutes or until middle is no longer runny.
5. Store in refrigerator.

Nutrition Facts (per muffin):
200 calories, 10g fat, 25g CHO, 6g protein

Buffalo Chicken Stuffed Sweet Potatoes

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Ingredients:
1 medium sweet potato (6 oz.)
3 oz. shredded rotisserie chicken breast
1/2 tbsp. butter, melted
2-3 tbsp. buffalo wing hot sauce (can add more as desired)
Dash garlic powder
Dash salt and pepper
Cilantro
1 tbsp. Bolthouse Farms yogurt ranch dressing (for topping)

Directions:

  1. Pre-heat oven to 350 degrees. Bake potato for approximately 30-35 minutes or until feels soft and tender.
  2. When potato is close to done, mix shredded chicken, butter, hot sauce, garlic powder, salt and pepper in a small bowl. Microwave on high for approximately 30 seconds or until warm.
  3. Remove potato from oven, cut a slit in the middle (not all the way through). Let cool for about 5 minutes. Stuff potato with shredded chicken. Pour any remaining sauce into the middle of the potato.
  4. Top with a sprinkle of cilantro (fresh or dried). Drizzle yogurt ranch over potato for flavor.

Nutrition Facts:
320 calories, 8g fat, 35g CHO, 25g pro

5 Dinner Recipes With Consistent Nutritional Values

We all know that sometimes after a long day, it can be hard to get motivated to cook dinner. It can be even harder to make sure that it is a healthy dinner. But finding a healthy dinner recipe doesn’t have to be a chore, and healthy recipes don’t have to be boring! This blog provides 5 dinner recipes that have similar macronutrient breakdowns, and each of the different meals provides a balanced nutritious and delicious dinner! Get excited about cooking dinner again!

Salmon and Asparagus

 Salmon and Asparagus

 Ingredients (prepares 4 servings)

1.33 lbs. raw salmon, remove skin

2 lemons

2 tbsp. butter (or olive oil or ghee)

4 sprigs dill

1.5 lb. asparagus

Salt and pepper

Serve with a side of 1 cup of brown rice/pasta

Directions (more…)

Chocolate Peanut Butter Protein Balls

No Bake Protein Balls Picture
(Makes 14 balls)
1 c oat flour

1/4 c coconut flour
1 scoop chocolate daily whey
1/4 c natural peanut butter
1/4 c honey
20 dark chocolate chips
2 tbsp unsweetened almond milk
1 tsp vanilla extract
Mix all dry ingredients, mix all wet ingredients. Pour dry ingredients into wet ingredients. Mix. Add in chocolate chips until evenly distributed. Roll into balls. Refrigerate for 2 hours.
Nutritional Information (per ball):
95 calories
12g CHO
4g Pro
4g Fat

Sweet Potato Feta Quiche

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Ingredients:
2 medium sweet potatoes, peeled, sliced thinly
1 tsp. oil
1/2 onion, sliced
1/2 bag baby spinach
1/2 c. skim milk
5 eggs, 3 egg whites
1/2 tsp. salt
1/4 tsp. red pepper
1.5 oz. feta cheese
Directions:
1. Preheat oven to 350 degrees.
2. Spray a pie pan with non-stick cooking spray.
3. Peel and slice sweet potatoes into thin slices.
4. Layer the pan with sweet potato slices to mimic a crust.
5.Bake the crust for 20 minutes at 350 degrees.
6. Place 1 tsp. oil in a sauté pan. Add sliced onions and spinach and cook until onions are translucent and spinach is cooked.
7. Next whisk milk, salt, red pepper, eggs, and egg whites together.
8. When crust is done cooking, add onion and spinach mixture on top, then pour the egg and milk mixture over the top.
9. Lastly, sprinkle with feta cheese and bake for 35 minutes at 375 degrees.

Irritable Bowel Syndrome

Student submitted blog post: By Lindsay Smore
Let’s talk about something nobody wants to discuss, but everyone should know: irritable bowel syndrome (IBS). This post will highlight the things you need to understand about IBS, and how nutrition plays a huge role in managing symptoms. First, lets determine if you actually have IBS. Think back to the last couple days, weeks, or even months, have you noticed:

ibs blog post

  • abdominal discomfort that goes away after defecating?
  • change in frequency of having to go to the bathroom?
  • change in the form of your stool?

If you have seen any of these happen at least 3 times per month for 3 consecutive months, then you may have IBS. IBS can be characterized by having diarrhea, constipation, or even both. It is important to understand that IBS is considered a “spectrum disorder,” this means it is not diagnosed by getting lab tests done, but strictly based on symptoms you are facing. Unfortunately, this means that a food that triggers IBS in me may not have the same effects on you.

So then how are you supposed to know what to eat and what not to eat to keep you and your bowel healthy? The answer is trial and error. Everybody is different, and only you know what your body can and cannot tolerate. It is important to keep track of the foods that tend to trigger your IBS symptoms and discuss them with your physician or registered dietitian.

(more…)

No Bake Daily Whey Protein Balls

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Allison Ballina MS RD LDN

Yield: 20 balls
Ingredients
  • 1 c. dry oats
  • 1 scoop daily whey protein (chocolate)
  • 1/4 c. cinnamon life cereal (crushed)
  • 1/4 c. honey
  • 1 tbsp. chia seeds
  • 4 tbsp. dark chocolate chips
  • 1/2 c. natural peanut butter
Directions
  1. Mix all ingredients in large bowl until well combined
  2. Roll into 20 small balls
  3. Refrigerate for at least 1-2 hours or overnight
  4. Enjoy!
Nutrition facts (per ball):
95 calories
10 g CHO
3g Pro
5 g Fat