Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Simple Grilled Veggie Kabobs in Balsamic Flax Glaze

Hello friends ūüôā

I have been super busy this Summer. ¬†I think anyone with kids is busier in the Summer ūüôā

I apologize I haven’t been blogging as much lately but I hope to be back in the game soon with some exciting news!

Ok, it’s Meatless Monday. ¬†I don’t eat red meat or any seafood so most days are meatless for me. ¬† I am trying to find some new ideas besides salads and I think I may have found it. ¬†Veggie Kabobs! ¬†Perfect. ¬†Easy. ¬†Healthy. ¬†And meatless. ¬†You can just use whatever vegetables you have on hand. ¬†I have even seen them pre-made in Whole Foods before for convenience!

Ingredients

Sliced veggies of your choice cut into squares (I used red, yellow, orange and green pepper, red onions, portobello mushrooms, yellow and green squash and tomatoes)

10 or 12 inch long wooden skewers

1 tablespoon dijon mustard

5 tablespoons balsamic vinegar

1 Tablespoon oil of your choice (I used olive oil)

1 Tablespoon flax seed, ground

Salt and freshly ground black pepper to taste

1 large garlic clove, finely chopped

1/2- 1 teaspoon corn starch for thickness

  1. Place all the vegetables on the skewers in whatever order you’d like. ¬†Place on a plate.
  2. In a small bowl , put dijon, balsamic, oil, flax, salt, pepper, garlic and corn starch.  Whisk until well blended.
  3. With a pastry brush, brush vegetables with balsamic glaze until thoroughly covered. ¬†Place aluminum foil on top of the vegetables and place in refrigerator to marinate for a couple of hours or longer if you’d like.
  4. After a few hours, fire up the grill and grill both sides evenly for a few minutes.
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Black Bean Salsa~ Lark’s Country Heart

Boy of boy does Lark know me well! Look at what she is sharing with us today! Easy, fresh and healthy! My PERFECT recipe ūüôā
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I am a Small Town Country Girl who loves to Cook/Bake!
I live in the great State of Nevada, with my Husband of 14 yrs. along with our 13 yr. old Daughter.
I have been a food blogger since 2009.
¬†I started Lark’s Country Heart¬†¬†as a way of ¬†organizing some of my favorite recipes.
 I have always wanted to have a series of my own Cook Books published.
¬†And knew I would need to make new recipes to add to my “favorites” list.
So I made a goal to make a up a new recipe every week… it just snowballed since then.
I post a new recipe to Lark’s Country Heart every other day. It keeps me very busy.
Some of my other hobbies are: Running Marathons, Reading, Shopping
 and of course spending time with family & friends!
I am a Manicurist, a substitute Librarian and for the past year I have volunteered
to Teach the Cooking Class for the Middle and High School students.
I cant wait to share ¬†with Y’all My ¬†Flavor Packed¬†Black Bean Salsa!
If the heat is anywhere near what I am experiencing, where you are
¬†you¬†don’t¬†want to heat up the house anymore than you have to, right?!
  *It is super easy to turn this salsa into a meal!
Turn it into a Wrap or Pita Sandwich.
  • 1 (19oz.) Can Black Beans~ drained
  • 1 Lg. Fresh Tomato, diced
  • 1/2 C. diced White Onion
  • 1 (4oz.) can Diced Green Chili’s
  • Juice of 1 Fresh Lime
  • 1/2 tsp. Garlic Salt
  • 1/4 tsp. Chili Powder
  • Cilantro, chopped

Mix everything together.   Let set and marinate for 10 minutes.  Serve with Corn tortilla chips.

Thanks again Lark for this yummy recipe! ūüôā

Please go “like” Lark on Facebook here¬†and go visit her blog here!

3 Comments »

Veggie Egg Scramble

I will admit this is not the fanciest Meatless Monday dish, but it just may be one of my favorites ūüôā It is so easy and the best part is hat you can use whatever you have in your fridge! ¬†It’s packed with protein and it’s a great way to get your servings of veggies in for the day. ¬†I made my family grilled shrimp for dinner and since I don’t eat any seafood, I made this for myself. ¬†I know, I know, I am so boring. ¬†Yeah, I’ve heard it all before. ¬†I’ll take this over seafood ANY DAY. ¬†Well, I guess I’d even take burnt toast over seafood but you get the idea.

Back to my dinner….so simple. ¬†Yummy. ¬†Try it.

Veggie Egg Scramble

  • 1 cup of chopped broccoli
  • 1/2 cup sliced grape tomatoes
  • 1 Tablespoon grapeseed oil
  • 1 clove garlic, chopped
  • fresh basil
  • 1/2 teaspoon sea salt
  • 1 teaspoon oregano
  • 1 Tablespoon shredded cheese of your choice (I used manchego)
  • 1 whole egg, 3 egg whites

Instructions

  1. Place oil and garlic in saute pan.  Add veggies and seasonings and cook until they are still crunchy.
  2. While veggies are cooking, place egg and egg whites in a bowl and whisk them until frothy.
  3. Pour eggs into saute pan and continue to mix thoroughly while eggs form and scramble.  * I like my eggs cooked WELL but cook until your desired consistency.
  4. ENJOY ūüôā

YUMMY!

5 Comments »

Artichoke Brown Rice Salad from the lovely Mia (Mia’s Domain)

I could seriously go on and on and on and on (you get the picture) about how AMAZING Mia is from Mia’s Domain. ¬†I mean, she is so unbelievably talented that I could almost drool over her pictures. ¬†Mia is so creative with her recipes and the beauty of it all is that she uses all REAL food. ¬†A girl after my own heart ūüôā

About Mia…

I have no formal training and I’m not a professional chef, nor do I claim to be a photographer. I am simply sharing my joy of food with you. It’s also important to mention that my recipes are not as much about dieting, as they are about enjoying REAL unprocessed food. I will also continue to share recent articles that further support my beliefs regarding food and wellness related issues.

Ok, Mia take it away….

Artichoke Brown Rice Salad (Vegan and Gluten Free)
3 cups cooked brown rice
1 large carrot, cut into strips
1 cup cooked baby artichoke, sliced
1 white onion, sliced
1/4 cup raisins
1/4 sliced almonds
Extra virgin olive oil
Fresh parsley
Sea salt and black pepper

In a deep sided skillet on high heat, add three tablespoons of olive oil. When hot, add onions, carrots, and artichoke. Sauté until soft (about 4 minutes). Add rice, almonds, parsley, and raisins and toss well to combine. Season with sea salt and black pepper. Drizzle extra olive oil on top.

Serve warm or cold.  Enjoy!

Thank you so much Mia for sharing this yummy recipe with us!

If you haven’t already, please go go and “like” Mia’s page on Facebook¬†and follow her blog.

I PROMISE, you will NOT be disappointed ūüôā

7 Comments »

Strawberry Frozen Yogurt

I was SUPER excited to play with my new Cuisinart Ice Cream/Frozen Yogurt Maker that I won from My Judy the Foodie! ¬†First off, I know everyone says this , but I seriously NEVER win anything. ¬†No joke, nothing. ¬†So when Shari (the face behind My Judy the Foodie) emailed me to tell me that I was the lucky winner of her giveaway, I was SHOCKED! ¬†And then when she told me it was for a Cuisinart Ice Cream/Frozen Yogurt Maker, it really was my lucky day!! ¬†With three little (always hungry) boys, what could possibly be any more perfect? ¬†It is so easy to use, even my 2 year old can help ūüôā

I started with a basic frozen yogurt recipe. ¬†I wanted to use fresh strawberries from our local farmers market and only used 3 Tablespoons of sugar in the entire recipe. ¬†Compare that to Breyer’s or Edy’s! ¬†My frozen yogurt has just 4¬†INGREDIENTS! ¬†Woooohooooo! ¬†Again, I am thrilled about my new prize ūüôā

Strawberry Frozen Yogurt

Ingredients

  • 3/4¬†cup¬†reduced fat milk of your choice
  • 1/4 cup turbinado sugar (or sweetener of your choice)
  • 4¬†cups vanilla non fat greek yogurt
  • 2¬†cups strawberries,¬†pureed

Directions:

  1. In a medium bowl, mix the milk and sugar until the sugar is dissolved (about 1 to 2 minutes on low speed).
  2. Stir in the yogurt and strawberry puree.
  3. Freeze according to manufacturers instructions.  (I spooned it into a tall, upright plastic container to place in the freezer).

I can not wait to create some new fun things with my new Ice Cream Maker!! ¬† Thanks again Shari ūüôā

7 Comments »

Seared Chili Ginger Tuna Loin from Bachelor Kitchen

Who is the man behind Bachelor Kitchen? ¬†That would be the extremely talented Chris Hill. ¬†Chris is a chef with a love of food, cooking and desire to make people happy. ¬†I know this recipe makes ME happy ūüôā

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All I need is the kitchen, with a glass of wine, and some music in the background and life is good. Add family to that sentence, and life is great. I hope that you enjoy what I have for you in the following pages, and know that I, am in many ways, just like many of you, you corporate America types, I just hated my job more than you. Also, remember that cooking is fun, especially when you are doing it with someone you care about, or for people you care about. It is more fun with a glass of wine, a cold beer, or some good Kentucky Whiskey. Every now and then pour some of that wine into your pasta sauce, or your beer into the soup or some whiskey into your dessert ‚Äď it will only add flavor, and when you get frustrated from nearly burning the house down, laugh it off, or take a shot, both have been successful rebound tools for me, and at the end of the day, it really is never that serious.

Recipe for Seared Chili-Ginger Tuna Loin:

 

We always see Tuna in either a steak, sliced or as perhaps as a tartare/sashimi.  This recipe treats the Tuna loin like pork or beef tenderloins, by keeping them intact, and grilling the entire loin, or portion, thereof.  It is a great recipe too, because, since not everyone wishes for the same desired doneness in meat, the tuna will be rare in the middle, while becoming more well done as the extremities of the loin are reached.

Serves Dinner for 4-6 People

 

Ingredients

1 Tuna Loin, 2-3 Pounds

2 tbsp Hoisin Sauce

2 tsp Low Sodium Soy Sauce

1 tbsp Mirin

2 tbsp Onion or Shallot, chopped

1 tbsp Dark Brown Sugar

1 tbsp garlic, minced

¬Ĺ tsp Sriracha (optional for heat)

2 tbsp Peanut Oil or Extra Virgin Olive Oil (for greasing the grill)

 

Preparation

Combine all Ingredients in sauce pot, except for Tunaand simmer until sugar is dissolved, and everything is well incorporated.

Allow to chill for 30 minutes and mix in food processor

Set aside ¬Ĺ of sauce, while using remaining half to marinate Tuna for up to 2 hours.

Once marinated, on a well oiled grill, cook Tuna for 5-6 minutes per side, there should, in essence, be three sides.

Glaze Tuna after the final turn, and remove from grill.  The center should be rare to medium-rare, with the doneness increasing, as you work your way to the outer portions of the loin.

  • Grilling is one of the healthiest ways you can cook, primarily because as the meat cooks, fat dissipates, and melts into the grill, where as in most other cooking methods, the fat lingers, clinging to the meat, veggies, or whatever it is that you are cooking.¬† To help execute grilling, here are a few tips:
  • Let your grilling meat sit out for 30 minutes or up to an hour before cooking.¬† This allows for the internal temperature of the meat to become closer to that of room temperature, and will help control the evenness of cooking, so if you like a steak medium-rare or medium, there will be a larger percentage of ideally cooked steak versus the more down steak on the outside.
  • Let the grill burn for a good 15 minutes before putting any meat on the grill surface.¬† When the meat hits the grill surface, you want a sizzle, in the same way that you want that when you put a piece of chicken or fish in a hot saut√© pan.¬† This ensures you get a good sear on the meat.
  • Don‚Äôt overcrowd the space on the grill ‚Äď overcrowding leads to the inability to properly flip and rotate your meats.¬† Additionally, it causes uncontrollable flame ups do to fat drippings, especially if you have a fatty meat like burgers, brats or ribeyes.
  • Oil your grill the same way you would a pan ‚Äď for fishes and chicken use some pan spray or brush some olive oil on either side.
  • Put the side of the meat you plan on presenting (making look pretty) down first.¬† When you put the meat on the grill, you only want to touch it 4 more times.¬† (1) Rotate it 90 degrees 1/3 of the way through cooking to form a checkerboard pattern.¬† Let the same amount of time elapse, and then (2)flip it, and do the same (3) 90 degree rotation, and let time elapse, and then pull it off the grill
  • If you are basting your meat with BBQ Sauce or anything else sweet, i.e. Teriyaki for fish, only baste during the second half of cooking, otherwise the sugars will over caramelize and the outside of your meat before the meat is done cooking inside.

Thank you so much for this amazing, healthy recipe Chris!

Please go visit Chris at his blog Bachelor Kitchen and Chef Chris Hill.

Go “like” him on Facebook!

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Drumroll Please….The winner of the bona chia pasta from Al Dente Pasta is…

Linda Barvinchak Hackley!

Linda you are the lucky winner of the 3 pack of bona chia pastas from Al Dente Pasta!

Thank you to all who entered!  Please go visit their page if you would like to order some of their chia and specialty pastas!

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~Lemon Orzo with Pine Nuts~

This is one of my favorite side dishes. ¬†It’s quick and easy, healthy and goes with just about any entree. ¬† It’s light, super flavorful and the looks pretty fancy ūüôā

My kids don’t love it too lemony, so sometimes I only zest one lemon. Personally for me, the more lemon the better. The toasted pine nuts add a great crunchy texture. ¬†Jeez, whenever I make this I always remember how much I LOVE pine nuts. ¬†Especially toasted pine nuts. ¬†But I digress….

Ok, now on to the recipe. ¬†Check out how EASY this is….

Lemon Orzo

Ingredients

1 box of orzo

1 Tablespoon grapeseed oil

2 lemons, zested

juice of 1/2 lemon

1/4 cup of fresh parsley

1 clove garlic, finely chopped

1 Tablespoon toasted pine nuts

salt and pepper

1 Tablespoon parmesan cheese (optional)

Instructions

  1. Cook orzo in salted water according to package.
  2. Drain well. Do not run under water.
  3. In a small bowl, mix lemon juice and olive oil.
  4. Transfer orzo to serving bowl, add garlic, drizzle with oil and lemon juice and season with salt & pepper.
  5. Add lemon zest, pine nuts and parsley and toss.  Top with parmesan cheese if desired.  Makes 6 servings.

Nutritional Information

Serving Size 1 cup
Amount Per Serving
Calories 211    Calories from Fat 39
Total Fat 4.4g
Cholesterol 1mg
Sodium 14mg
Total Carbohydrates 35.8g
Dietary Fiber 1.9g
Sugars 2.6g
Protein 6.5g

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

2 Comments »

New Twist on RAW Broccoli Slaw with Fruit, Veggies & Walnuts & CHIA Balsamic Vinaigrette

Happy 4th of July everyone! ¬†If you are like me and plan on cooking out with family and friends, here is an easy, healthy twist on a fattening salad. ¬†Broccoli slaw usually contains mayo or some other type of fattening dressing. ¬†Well this one is DELICIOUS and doesn’t need all the high calorie dressings! ¬†It’s low in calorie and all raw. ¬†You can add whatever you like to this. ¬†I bet dried beans would be great too. ¬†I mean, how pretty is this?

I added some chopped red bell pepper, sliced kiwis and apples, dried cranberries and sliced walnuts. ¬†The best part (besides these yummy raw ingredients) is the amazing CHIA Balsamic dressing! ¬†I like to keep this dressing in my fridge AT ALL TIMES (no joke…I am obsessed). ¬†When I make this slaw, I like to dress it right before I eat it so the whole salad doesn’t get soggy, you know what I mean? ¬†Ok, now let’s talk about how EASY this is to make…

Raw Broccoli Slaw with Fruit, Veggies, Walnuts &

Chia Balsamic Vinaigrette 

Ingredients

For the Salad:

1 bag of broccoli slaw (it’s just raw shredded broccoli and carrots)

1 cup diced organic fuji apple, peeled

2 Tablespoons of dried cranberries (unsweetened)

1 organic kiwi, peeled and sliced

1 organic red bell pepper, seeded & chopped

For the dressing:

1 tablespoon dijon mustard

5 tablespoons balsamic vinegar

1 Tablespoon oil of your choice (I used olive oil)

1 Tablespoon Chia seed, ground

Salt and freshly ground black pepper to taste

1 large garlic clove, finely chopped

 basil leaves

Instructions 

  1. Take a clean, empty jar or tupperware with a lid and add the mustard, balsamic vinegar, oil, salt, chia seed and freshly ground black pepper.
  2.  Add a the chopped garlic along with the fresh basil leaves.
  3. Cover the jar and shake well to blend.  Set aside.
  4. Place broccoli slaw in large bowl. ¬†Add chopped apple, kiwi and pepper. ¬†Mix it all together. ¬†Top with cranberries and walnuts. ¬†Mix again. Add dressing just before serving. ¬†Makes 6 servings. ¬†ENJOY ūüôā

A pretty, well balanced RAW salad….hello Summer ūüôā

Nutrition Facts
Serving Size 1 cup
Amount Per Serving
Calories 75   Calories from Fat 29
Total Fat 3.2g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 31mg
Total Carbohydrates 6.1g
Dietary Fiber 2.0g
Sugars 3.2g
Protein 0.8g

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

4 Comments »

Simple Baby Zucchini Parmesan Sticks

These are as simple as simple can be. ¬†I LOVE the flavor. ¬†I broiled them but you can also grill them if you’d like. ¬† I didn’t do the best job of capturing how ADORABLE these baby zucchini are!! ¬†They are so much smaller than the regular size zucchini but they have a similar taste. ¬†This recipe can also be made with regular zucchini as well. ¬†I like to make this simple side dish for entertaining b/c it looks fancy but it is ridiculously SIMPLE!¬†And at 40 calories per serving, what’s not to like? ¬†I mean LOVE???

Simple Baby Zucchini Parmesan Sticks

**Makes 4 servings**

Ingredients

      1 cup of sliced baby zucchini (or regular zucchini sliced)
      1 tbsp shaved parmesan cheese
      misto sprayer filled with oil of your choice
      Non-stick cooking spray

Directions

You can’t really tell but these are baby zucchinis. ¬†I should have put something next to the bowl for scale, but just so you know, that is a condiment dipping bowl! ¬†They are so cute (and small!)

Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray.
Place the zucchini slices out on the pan, then spritz them with the misto sprayer.
Sprinkle on the parmesan cheese and then pop it in the oven.
Broil for a few minutes – until the cheese starts to brown. These are a great snack or side dish any time of the year ūüôā

Nutrition Facts
Serving Size 1/4 of recipe
Amount Per Serving
Calories 40 Calories from Fat 34
Total Fat 3.8g
Saturated Fat 0.7g
Cholesterol 1mg
Sodium 24mg
Total Carbohydrates 1.0g
Protein 0.8g

1 Comment »