Lauren Kelly Nutritionist

Better Health, Better Food, Better You

Deviled Egg Spread~ Guest Post by Ann from The Fountain Avenue Kitchen

I am THRILLED to have Ann from The Fountain Avenue Kitchen here as our guest blogger today!!  I am a HUGE fan and absolutely love Ann’s recipes and her blog.  She is a true inspiration!

Take it away Ann….. 🙂

I am the wife of a great guy I have known since I was four and the mom of two fabulous boys…as well as a dog and four chickens.  As a young girl,  I developed a love of cooking working alongside my grandmother in the original Fountain Avenue kitchen.  I currently write for a local magazine and newspaper, and when I’m not cooking, running carpools, or folding laundry, I enjoys squeezing in a run, a swim, a yoga class, or a good book!

Deviled Egg Spread

 

Deviled eggs are favorite picnic and cookout fare in my family.  My sister-in-law, Mary, and my mom make the best ones!  This deviled egg spread is a fun twist on the traditional stuffed egg and, as such, serves as a perfect light lunch or dinner.  I like it for breakfast, too!

My favorite way to eat it is spread on whole grain bread, which has been toasted until it is crunchy, with a side of vine-ripened tomatoes. As an option, serve alongside your favorite seasonal greens or in a hollowed-out tomato.  Serve as bruschetta with some diced tomato on top for an excellent hors d’oeuvres option.

Deviled Egg Spread:

6 hard-boiled eggs

2 tablespoons plain Greek yogurt (I typically use 2% Chobani)

2 tablespoons mayonnaise

1 teaspoon Dijon mustard

dash of Worcestershire sauce

kosher or sea salt and freshly ground pepper to taste

optional toppings or mix-ins:  chopped greens olives, avocado, fresh basil or dill

Toasted whole-grain bread (or bead of choice) or tomatoes for serving

 

Instructions:

Slice the eggs in half, remove the yolks, and place the yolks in a mixing bowl.  (Keep the whites on the cutting board.)

Mash the yolks, then add the yogurt, mayonnaise, Dijon, Worcestershire, and salt and pepper.

Chop the egg whites, add to the bowl along with the optionals add-ins, and stir to combine.

Spread the mixture over toast or stuff into a hollowed-out tomato, on cucumber rounds, or whatever else sounds good to you.  Top with optional garnishes, as desired.

Note:

This recipe can easily be doubled and will last several days stored, covered, in the refrigerator

Thank you so much Ann for sharing this delicious recipe with us!

Please stop by Ann’s Facebook Page and “like” her!

Please go visit Ann’s blog, The Fountain Avenue Kitchen, you will not be disappointed!

 

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Strawberry Kale Protein Smoothie

I love smoothies.  They are so versatile and easy and filling and healthy. I seriously could go on and on but I think you get the picture 🙂

So today I made a Strawberry Kale Protein Smoothie…check it out…

Nope, not the prettiest drink (even in my martini glass) but it certainly was delicious!!

Strawberries-  These yummy berries are packed with Vitamin C, fiber, potassium and folate.  They are also filled with antioxidants that may help fight cancer and lower your risk for heart disease.  Strawberries are among the Environmental Working Group (EWG)’s dirty dozen list for produce with the most amount of pesticides.  So buy organic strawberries whenever you have the opportunity.  Better yet, take advantage of your farmers markets and BUY LOCAL! (I used frozen strawberries for the smoothie)

Kale-  This powerhouse green vegetable really does live up to its name! Get this, kale is packed with fiber, Calcium, Vitamin B6, Magnesium, Vitamin K, Vitamin A and Vitamin C.  (See I told you it was THAT good for you!)

Almond Milk- This dairy free milk has a hint of sweetness and the creaminess of regular milk.  It has a slightly nutty flavor (shocking since it is made from ALMONDS).  Almond milk may not have as much protein as regular milk, but it is loaded with Vitamin E and is also low in fat and sugar.  I use Trader Joe’s Unsweetened Vanilla Almond Milk.

Protein Powder- I love adding protein powders to smoothies. They come in different flavors, textures and brands.  I used Sun Warrior Raw Vegan Vanilla Protein Powder for this smoothie which is a brown rice protein.  Brown Rice Protein is an easy, gentle, allergy free powder that works great in smoothies!   Use whatever kind you like,but I do think the vanilla flavor gives a really nice taste.

Blend them all up and enjoy!  Super healthy and ridiculously EASY! 🙂

6 Comments »

Simple Grilled Veggie Kabobs in Balsamic Flax Glaze

Hello friends 🙂

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

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 🙂
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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! 🙂

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 🙂 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 🙂

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 🙂

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 🙂

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 🙂

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 🙂

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 🙂

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 🙂

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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 – 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

½ 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 ½ 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 sauté pan.  This ensures you get a good sear on the meat.
  • Don’t overcrowd the space on the grill – 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 – 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 🙂

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

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