Classic Green Chile Stew Every year when the temperature drops, I start thinking soups and stews. They are such a great way to get a complete meal in one pot! This stew has a wonderful mix of sweet (from the corn) and spicy (from the green chiles). Green chile is one of my favorite ingredients. It is full of vitamins A and C, fiber, and potassium. It also has some powerful antioxidants to help improve your immune system! Most of you know that I grew up in Iowa and I…
What the Health? Sorting out the TRUE Nutrition Claims If you haven’t watched this documentary, you don’t have to in order to gain some insight from this article. In fact, it isn’t necessarily a documentary I would recommend. They do make some interesting and thought provoking points throughout, however, they do it with an underlying sense of extremism, fear mongering, and they do it all with an emotional twist. This is the point of the movie: A vegan diet is the most healthful and least problematic for the environment and…
Teriyaki Chicken and Vegetables This teriyaki chicken recipe is so fast to make! When I don’t have time to plan a meal, I almost always have these ingredients on hand and can make this dinner in about 30 minutes! It is full of fresh veggies and good protein, and best of all the kids LOVE it! I know I say that in a lot of my recipes, but it’s true! If my kids love it, it must be a winner. Enjoy! Serves 6 Prep Time: 30 minutes, including marinating time…
By:Jennifer Bryant, MS, RD, LD, CDE Recently, you have probably heard some buzz about how coconut oil is truly a healthy fat. You have perhaps even heard promises that it will help you lose weight, look younger, and that it may cure many of your diseases and health ailments. You have also heard the opposite view that it is really not that great, and you shouldn’t be eating it. What is the coconut oil’s true story? First, let me just say that I have “nothing to declare”. I am not…
Sweet and Spicy Fish Tacos Sweet and spicy flavors make these fish tacos extra special. You can easily make them gluten-free, and you can adjust the “spiciness” of the recipe for the kiddos if you need to. Fast, easy, and delicious is ALWAYS what I am looking for in a recipe! Pro tip: I live in New Mexico and it is really hard to find good fresh fish. I like to use the individually wrapped frozen fillets of white fish. You can thaw them quickly by placing them with their…
It’s all about the Sugars Jennifer Bryant, MS, RD, LD, CDE So your friend told you that agave syrup has a lower glycemic index than sugar, and so you started buying it to put in your morning cup of coffee. Your grandma tells you that honey will get rid of your cough, and your spouse is upset with you that you are spending more money on the sweetener that you think is better for you. With so much conflicting information, how do you know what you should be consuming? About…
These almond flour brownies are so delicious and chocolaty you won't believe they are gluten free! Almond Flour Brownies Warning for Chocolate Lovers: these almond flour brownies are so chocolaty and delicious, you won’t believe they are gluten-free! Prep time: 15 minutes, Bake time: 35-40 minutes Serves 12 Ingredients: ¾ cup Almond Flour, finely ground ¼ tsp Salt 2 Tbsp Unsweetened Cocoa Powder ½ tsp Baking Powder ¾ cup Sugar 3 Large Eggs 1 tsp Vanilla ½ cup Butter ¾ cup Chocolate Chips, divided Directions: 1. Preheat oven to…
The whole family will love this made from scratch pizza. Easy and much more nutritious than the store bought stuff! Make it a meal with 2 slices and a salad! Makes 10 Slices Crust: ¾ cup Whole Wheat Flour ¾ cup AP Flour 1 package Fast Acting Yeast ¼ tsp Salt ¼ tsp Sugar 2/3 cup Hot Water 2 tsp Olive Oil Sauce: 3 oz Tomato Paste 4 oz Tomato Sauce ½ tsp Sugar ¼ tsp Salt ¼ tsp Black Pepper ½ tsp Oregano ½ tsp Garlic Powder 1…
This meal is a nutrition rock star! This super easy meal is gluten-free, high in protein and fiber, and most importantly, it is seriously delicious. Even the kids will love it! Total Nutrition per SERVING including Tilapia, Brussel Sprouts, and Fruit: 335 Calories, 12 g Total Fat, 23 g Total Carbohydrates, 6 g Fiber, 40 g Protein Prep Time: 10 Minutes, Bake Time: 15 Minutes Serves 4 4 Tilapia fillets (about 1.5 pounds) 15 Tortilla Chips (about 1 oz) ¼ cup Cilantro, chopped ½ tsp Salt ½ tsp Garlic…
Chili Pork Stir-Fry This recipe steam cooks the veggies to reduce the amount of oil needed in the recipe. Did you know that oil is the most Calorie dense food we have? At 120 Calories per Tbsp, it even trumps butter (102 Cals per Tbsp). Serves 6 Prep time: 15 minutes Cook time: 30 minutes Ingredients: 1 pound boneless pork loin chops, sliced into strips 1 tsp chili powder ¼ tsp garlic powder ½ tsp salt ½ tsp cumin 1 Tbsp corn starch 2 Tbsp soy sauce ¼ cup…
