Lauren Kelly Nutritionist

Better Health, Better Food, Better You

We are very lucky to have the talented Bia Rich as our guest recipe blogger today!

My name is Bia Rich and food is my passion!!! Our bodies need food to survive… good food that is… food that is cooked from scratch with love! That’s who i am and how i cook! I love to entertain. I love wine. But more than anything, I love food!  (And trust me, you are going to LOVE this recipe from Bia…)

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French Tomato Tart:

Ingredients:
For the pastry:
9 tablespoons unsalted butter, chilled and cut into slices
1 1/2 cup all purpose flour
1/2 teaspoon salt
1 egg, beaten
2-3 tablespoons ice cold water
11 inch tart pan with removable bottom
For the filling:
5 medium size tomatoes, sliced
2-3 tablespoons dijon mustard
2 tablespoons chopped fresh basil and fresh oregano
2 tablespoons olive oil
Salt and fresh pepper
Directions:
In the bowl of a food processor, pulse flour and salt until mixed. Add 1 piece of butter at a time and pulse after each addition. Beat egg and cold water and add slowly to flour/butter mix.
It should get thick and dough like. Place dough on a lightly floured surface. Roll it out to the size of the tart pan, placing on pan and pressing the bottom with your fingers.
Preheat oven to 425F.
Spread mustard evenly on bottom of pan(on top of dough), and if the love for mustard is there, by all means go for the full 3 tablespoons or more if needed. Let mustard dry out a bit, about 5 minutes.
Lay tomatoes on top of mustard. Pour olive oil over it and sprinkle with fresh herbs, salt and pepper.
Bake it for 30 minutes. Let it rest 5 minutes before slicing.

Please go and “like” Bia on her Facebook page, Rich and Sweet and go follow her blog here!  Thank you again Bia!

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I will admit it, I am a convert….I LOVE scones!!! Delightful Whole Wheat Lemon Berry Scones

I have always said that I didn’t like scones.  I didn’t like how dry and crumbly they were.  They just didn’t appeal to me.  At all.  And then I saw a Lemon Cranberry Scone on the menu at a restaurant in California.  I love lemon and I love cranberry so I gave it a try.  IT WAS AMAZING!!!!

So now that I am back home, I decided to try and recreate these yummy scones.  I wanted to make it healthy by cutting the butter and using whole wheat flours, I just didn’t now how it would come out since I have never attempted to make scones before.  Then I saw this recipe from Chocolate & Carrots and knew I had to try to make them.  If you are intimidated AT ALL by making scones, try this recipe.  I promise it’s easy!!!  The whole wheat flours add fiber, the milk and greek yogurt add protein.  How could I go wrong?

 

Delightful Whole Wheat Lemon Berry Scones

Adapted From Chocolate & Carrots
   

Ingredients:

  • 1 1/2 cups whole wheat pastry flour
  • 1/2 cup whole wheat flour
  • 1 tablespoon baking powder
  • 3 tablespoons turbinado sugar, plus more for sprinkling on top ( I used Trader Joe’s Turbinado)
  • 1/8 teaspoon salt
  • 3 tablespoons cold unsalted butter
  • zest of one lemon
  • 1/4 tsp natural lemon extract
  • 3/4 cup of dried (or fresh berries of choice)  I used dried golden raisins, dried cherries, dried cranberries & dried blueberries
  • 1/2 cup plain non fat Greek yogurt
  • 1/2 cup low fat milk (I used 2%)

Instructions:

  1. Preheat oven to 425°.
  2. Combine flours, baking powder, sugar and salt in a bowl and whisk together.
  3. Slice butter and drop into dry ingredients. Mix sliced butter into the flour.
  4. Add dried berries,lemon extract and lemon zest and gently stir.
  5. Gently mix in milk and yogurt. Eventually you’ll need to use your hands to knead the last of the flour into the dough.  Since we used less butter in this recipe, you really have to work with your hands to make sure all the ingredients are mixed.
  6. Form dough into a circle about that’s about an inch deep all around. Cut the circle into 8 slices.
  7. Separate slices and place on a baking sheet covered in parchment paper or foil.
  8. Sprinkle the tops of the scones with a bit of raw sugar.
  9. Bake for 15 minutes or until light brown.

Nutrition Facts
Serving Size 1 scone
Amount Per Serving:
Calories 188   Calories from Fat 44  *** 5 Weight watchers Plus Points Each

Total Fat 4.9g

Saturated Fat 2.9g

Cholesterol 12mg

Sodium 75mg

Total Carbohydrates 28.6g

Dietary Fiber 3.2g

Sugars 9.8g

Protein 4.9 g

*Nutrition Information supplied by http://www.caloriecount.com, not 100% guaranteed accurate

3 Comments »

Drumroll please…..and the lucky winner of the Yogi Tea Giveaway is……

STEPHANIE LITOOY WATSON!

Stephanie, congratulations, you are the lucky winner of this amazing giveaway!

The package includes:  

Green tea Kombucha (my personal FAVORITE!! 🙂  )

Lemon Ginger

Vanilla Spice Perfect Energy

Green Tea Blueberry Slim Life

Egyptian Licorice Mint

Skin Detox

Thank you Yogi Products for this amazing giveaway! I love their tea and hope you do too!


1 Comment »

Hello, it’s another MEATLESS MONDAY! Mexican Lentil Salad? Yes please :)

I love lentils.  There, I said it.  I always have.  I love lentils in soups, wraps and especially SALADS!!  This one is definitely a keeper.  The combination of cumin, cilantro and dijon are perfect together!! Lentils are packed with protein, fiber and are low in fat.  Since they are high in protein and fat they help keep you fuller longer.  They are also filled with lots of vitamins and minerals such as Vitamin B6, folate and magnesium.

Mexican Lentil Salad

adapted from allrecipes.com

  • 1 (15 ounce) can black beans, thoroughly rinsed and drained
  • 3 cups cooked lentils
  • 1 1/2 cups fresh or frozen corn
  • 1 cup chopped red onion
  • 1/2 cup chopped red pepper
  • 1/2 cup chopped orange pepper
  • 1/2 cup chopped plum tomatoes
  • 1/4 cup minced fresh cilantro
  • 1/4 cup grapeseed oil
  • 1/4 cup cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 1/2 teaspoons ground cumin
  • 1 clove garlic, minced
  • 1/2 fresh lime juice
  • zest of 1/2 fresh lime
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

Directions

  1. In a large bowl, combine the first six ingredients. In a jar with tight-fitting lid, combine the remaining ingredients and shake well. Pour over vegetables and toss. Cover and refrigerate for at least 2 hours.

This recipe is so fresh and delicious.  It’s a perfect example that you don’t need meat to have a well balanced, protein packed meal 🙂

4 Comments »

You don’t need salt to add flavor to your foods, try some seasonings!

I don’t know about you all, but I LOVE seasonings!  I love to add herbs and spices to just about all of my dishes.  They are packed with flavor, but did you also know they they are good for you too?  Enhance the flavor of your foods with these wholesome seasonings:

Cinnamon:  Sprinkle 1/2 tsp on oatmeal, cereal, sweet potatoes, fruit and yogurt and get as many antioxidants as 1/4 cup blueberries!  It has shown to help lower LDL (bad) cholesterol and may help regulate blood sugar (helpful for management of Type 2 Diabetes).

Oregano:  I love to put oregano on grilled cheese, pizza, pasta, hamburgers or on top of salads.  1/2 tsp of this seasoning has as many antioxidants as 3 cups of spinach.

Garlic:  This powerhouse of antioxidants has shown to have many disease fighting properties. Furthermore, garlic is so versatile!  Mix with roasted vegetables, potatoes, meats, chicken, pasta, hummus…the list can go on and on!  I also enjoy roasting garlic cloves:  Preheat the oven to 400°F.  Peel away the outer layers of the garlic bulb skin, leaving the skins of the individual cloves intact. Cut off 1/4 to a 1/2 inch of the top of cloves, exposing the individual cloves of garlic.  Place the garlic heads in a muffin pan. Drizzle 2 teaspoons of olive oil over each head.  Cover with aluminum foil. Bake at 400°F for 30-35 minutes, or until the cloves feel soft when pressed.  YUM!

Turmeric: This is widely known for its anti-inflammatory properties.  Its bright yellow color helps to add flavor as well as color to many different dishes.  Turmeric can be found in curries, egg salads, and rice dishes.

Cayenne Pepper:  Known to help reduce cholesterol and triglyceride levels, cayenne pepper is used in many spicy dishes.  I love cayenne pepper in chili, marinades, chicken dishes and anything that I want to give an extra kick to! Some studies even show that cayenne pepper can help speed up metabolism.  Just another great reason to add some to your favorite recipes!

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Please give a warm welcome to Christine Simmerman who is our guest blogger today!

Christine Simmerman is a hilarious, self professed,  “home chef”  who enjoys giving cooking classes, demonstrations and writing original recipes.  She is the author of the food blog “FoodThoughtsOfaChefWannabe” and will be a featured contributor to the 2012 summer catalog for Penzeys Spices.  Christine is an advocate for families eating meals together around their table, spending time communicating.   
These look delicious!!  Just remember your portion sizes 🙂
PINEAPPLE UPSIDE DOWN MINI’S!!

1 yellow cake mix 
1 can sliced pineapple rings in juice
1 bottle pineapple soda

I am going to say to prepare cake mix as directed but WAIT!  Instead of using the water it calls for, use the juice from the pineapple rings.  That will not fulfill the entire measurement required so here is where you will use the pineapple soda.  (I got 1/3 cup of juice and needed 1 1/3 cups so used 1 cup of soda).  Mix until completely combined and set aside.  
1 stick butter (for 12 mini cakes)
2 cups brown sugar 
pineapple rings cut into small pieces
muffin tin

Melt your butter.  I used a glass measuring cup with a pouring spout.  Pour enough butter to cover the bottom of each muffin bottom plus just a bit more.  Use a pastry brush and dip it in the butter on the bottom and paint up the sides and on top a bit so the cake doesn’t stick. 
Next, using a regular teaspoon, add 1-2 tsp of brown sugar into each cake bottom.  When you are done, add in a few pieces of pineapple, just enough to cover the bottom. 
You will then add about 2 tbsp’s of batter on top of each.  Fill until a bit more than 3/4 full.  Bake as directed for cupcakes.  WARNING…you may not need them to bake as long since there is so little cake in them.  Just keep an eye on it.  

When they are done, remove from the oven and let sit 5 minutes.  I ran a knife around the edges of mine but I didn’t really need to.  I used a fork to carefully get down under them and lift them out.  Flip it over so the pineapple is on top and there you go.  INCREDIBLY delicious!
Join her on her blog or Facebook Fan Page, for some humor, some blunt truths about life and 
the hits and sometimes misses of her kitchen!”
Thank you SO much Christine!!! 🙂
1 Comment »

Panko Parmesan Crusted Pork Chops… the other white meat :)

This recipe is easy and can also be made with boneless chicken breast.  Many people steer clear of pork because they think pork is high in fat and overall unhealthy.  If you choose the proper cut of pork, it can even be lower in fat and calories than chicken breast!  Pork can also be a great source of lean protein.

So let’s talk about the leanest cuts of pork to look for.  These are “loin” or “round”.

To help you the next time you’re buying pork, use the following chart. It shows the major cuts of meat along with the fat, calories and protein per 3 oz. serving. Cuts in GREEN are the healthiest options, YELLOW indicates caution while those in RED should be avoided or saved for a special occasion.

Chart and guide from WeBeFit.com

Panko Parmesan Crusted Pork Chops

1/4  cup freshly grated parmesan cheese

1 cup whole wheat seasoned panko bread crumbs

4 egg whites and 1 whole egg, beaten

1 garlic clove, chopped

6 pork chops ( I used center loin, lean chops)

  1. Preheat oven to 425 degrees F.
  2. Place parmesan cheese, bread crumbs and garlic in a medium sized deep bowl.
  3. Place eggs in another medium sized deep bowl and beat eggs until well mixed.
  4. Dip pork chops into egg mixture, then thoroughly dredge into bread crumb mixture until completely coated.
  5. Place in 9 x 13 pan (you can lightly coat with cooking spray if you’d like to)
  6. Bake at 425 degrees for 30-40 minutes until internal pork temperature reaches 160 degrees F.

Nutrition Facts
Serving Size: 1 pork chop

Calories

320

Total Fat

10.3 g

Saturated Fat

7.1g

Cholesterol

197mg

Sodium

189mg

Total Carbohydrates

7.2g

Sugars

0.6g

Protein

24.6g

*Nutritional information provided by http://www.caloriecount.com, not 100% guaranteed accurate

2 Comments »

“Love what is ahead by loving what has come before”~ Some more words of wisdom from my Yogi tea bag

Is anyone wondering why I am constantly quoting my Yogi tea bags?

 

Two reasons:

1.     I absolutely LOVE and ADORE Yogi tea! I drink several cups a day in many varieties.  Green Tea Kombucha is currently my FAVORITE! 🙂

 

2.     It’s time for another giveaway!!  You guessed it…. IT”S A YOGI TEA GIVEAWAY!!

One lucky U.S. resident will win one Yogi Tea gift package!

The package includes:  

Green tea Kombucha (my personal FAVORITE!! 🙂  )

Lemon Ginger

Vanilla Spice Perfect Energy

Green Tea Blueberry Slim Life

Egyptian Licorice Mint

Skin Detox

Thank you Yogi Products for this amazing giveaway! I love their tea and hope you do too!

RULES:

Must write on my Facebook page saying that you are entering the contest.  Please share my contest and page on your Facebook page as well.

Please visit Yogi’s Facebook page and let them know I sent you.

Finally, please follow my blog and share with your friends 🙂

GOOD LUCK!! Contest ends next Wednesday March 28 at 12:00 A.M. EST

23 Comments »

It’s not a grapefruit, it’s not a lemon, or an orange….it’s a PUMMELO!

A WHAAAAAAAAT?  A Pummelo.  Yes, you heard me 🙂

Pummelos are the largest of the citrus fruit family.  Large in size just like a grapefruit, it is much sweeter and less acidic.  These exotic fruits should be firm and feel heavy for their size.  As well as other citrus fruits, pummelos are high in Vitamin C, potassium, fiber and folate.  Approximately 1/3 of a pummelo contains about 70 calories.

I haven’t seen pummelos in local stores in a long time and I haven’t had one in ages.  So you can imagine how surprised (and thrilled)  I was to see this sign in Trader Joe’s??

So go ahead, try it if you see it! They are delicious and naturally sweet 🙂

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How about Pesto Arugula Yellow Tomato Pizza with fresh Basil for Meatless Monday?

This recipe is so easy and sooooo delicious!  The pesto and the sweetness of the yellow tomatoes compliment each other so well!  Making pizzas are easy and a great way to get the kiddies involved.  Hey, maybe they will even try it with all the veggies??  This is a perfect meatless meal 🙂

Ingredients:

1 package of whole wheat dough ( I used Trader Joe’s)

3 cups fresh arugula

1 pint of yellow cherry tomatoes, cut in half

2 cups of pizza sauce, I made my own but I have used Trader Joe’s sauce before and it’s good

1 cup reduced fat mozzarella cheese

1/4 cup freshly torn basil leaves

1/2 cup pesto, I used homemade (see below) but again I have used Trader Joe’s before

For the Pesto:
4 ounces extra virgin olive oil
3 garlic cloves
1 ½ ounces pine nuts
2 ounces parmesan cheese
2 ounces fresh basil leaves , torn

Add ingredients to Vita-Mix (or other blender) in the order displayed.
Turn machine to Variable Speed 1, then increase quickly to Variable Speed 7.
Blend for 1 minute. 

Make sure you leave the dough out on the counter for at least 30 minutes to make sure it rises.  I usually spray my pizza pan with canola oil spray first so dough doesn’t stick.   After dough has risen, knead it and work into whatever shape you like.  You can put flour on your hands to make sure it’s not too sticky.

Spread sauce evenly on top of dough.  Next, spread pesto evenly on top.   Saute’ arugula in a small pan until soft.  Once done, pour evenly over pizza.  Next sprinkle cheese, add sliced tomatoes and add fresh basil on top.

Bake at 425 for about 10-15 minutes, until crust is light brown and cheese has melted.  Enjoy!!

3 Comments »