Author: Ede B

  • LEMON BLUEBERRY ZUCCHINI BREAD

    Prep time 20 mins Cook time 45 mins Total time 1 hour 5 mins  Serves: 16

    Ingredients
    ½ cup butter, softened
    1-1/4 cups sugar
    3 large eggs
    ½ cup plain Greek yogurt
    1 tablespoon lemon zest (about 1 medium lemon)
    2 tablespoons fresh lemon juice (about ½ of a medium lemon)
    2 cups Gold Medal™ all-purpose flour
    1-1/2 teaspoons baking powder
    ½ teaspoon salt
    1-1/2 cups shredded zucchini (2 small or 1 large)
    1-1/2 cups blueberries
    Glaze: (optional)
    2 tablespoons fresh lemon juice (about ½ of a medium lemon)
    ½ cup powdered sugar

     

    Instructions
    1. Preheat oven to 350°F. Lightly grease and flour two 9×5-inch loaf pans. Set aside.
    2. In the bowl of an electric mixer, beat the butter and sugar until light and fluffy. Add the eggs, beating until well combined. Beat in the yogurt, lemon zest and 2 tablespoons lemon juice until smooth.
    3. Mix in the flour, baking powder and salt until just combined. With the mixer on low speed, beat in the zucchini. Stir in the blueberries.
    4. Divide batter evenly between prepared pans. Garnish each loaf with some thin zucchini slices and a handful of blueberries, if desired. Bake for 45 minutes or until a toothpick inserted in each loaf comes out clean.
    5. In a small bowl, whisk together 2 tablespoons lemon juice and powdered sugar. Immediately brush over warm bread while it’s still in the pan. Let bread rest in pans for 20 minutes then invert onto a wire rack to cool completely or serve warm.

    Source: http://thebakermama.com/recipes/lemon-blueberry-zucchini-bread/
    Facebooktwitterpinterestinstagrammail
  • Summer Quinoa Salad with Cherries & Spinach

    Ingredients

    1/4 cup slivered almonds
    1 cup quinoa, rinsed and drained
    2 cups baby spinach
    2 cups fresh cherries, pitted and halved
    1 15-ounce can chickpeas, rinsed and drained
    1/4 cup plain low-fat yogurt
    3 Tablespoons olive oil
    2 Tablespoons freshly squeezed lemon juice
    1 clove garlic, minced
    1/2 teaspoon sea salt
    1/2 teaspoon freshly ground pepper

     

    Instructions

    Preheat oven to 350 degrees. Spread almonds on a baking sheet and toast for 5-7 minutes until golden brown. Set aside to cool. Combine quinoa and 2 cups water in a medium pot. Bring to a boil, then simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat to cool. Roll several spinach leaves at a time into a cylinder on a cutting board then slice into slivers. Repeat with all spinach and set aside. In a large mixing bowl, toss together quinoa, spinach, cherries and chickpeas. In a separate small bowl, whisk together yogurt, olive oil, lemon juice, garlic, salt and pepper. Pour over salad and fold gently to combine all ingredients. Add almonds and stir to incorporate Chill at least 30 minutes.

    Source: http://www.champagnenutrition.com/summer-quinoa-salad-with-cherries-and-spinach/
    Facebooktwitterpinterestinstagrammail
  • Roasted Halibut with Lime and Papaya and Avocado Salsa

    MAKES 4 SERVINGS • PREP TIME: 5 minutes • COOK TIME: 12 minutes

    3 1/2 tablespoons freshly squeezed lime juice
    1 teaspoon grated lime zest
    1/4 teaspoon sea salt
    1/4 teaspoon ground cumin
    Pinch of cayenne
    1 tablespoon extra-virgin olive oil 2 teaspoons finely chopped fresh cilantro
    4 (6-ounce) halibut fillets
    Papaya and Avocado Salsa (below)

    Combine the lime juice, lime zest, salt, cumin, cayenne, olive oil, and cilantro in a small bowl and whisk until thoroughly blended. Spread 3 tablespoons of the marinade evenly over both sides of the fillets. Reserve the remaining marinade. Cover and refrigerate for 30 minutes.

    Preheat the oven to 400°F. Lightly oil an ovenproof pan large enough to accommodate all of the fillets in a single layer.

    Pat the fillets dry with paper towels and put them in the prepared pan. Bake for 10 to 12 minutes, until the flesh is opaque and flakes easily.To be certain the fish is cooked through, push a two-pronged kitchen fork straight down into the flesh; the fish is done when it is no longer translucent.

    Drizzle the reserved marinade over the fillets and top each with a generous dollop of the salsa. Serve immediately.

     

    Papaya and Avocado Salsa
    MAKES ABOUT 2 CUPS • PREP TIME: 10 minutes • COOK TIME: not applicable

    1 cup diced papaya
    1 cup diced avocado
    3 tablespoons finely diced red bell pepper
    3 tablespoons finely chopped fresh cilantro
    2 tablespoons freshly squeezed lime juice
    1 tablespoon extra-virgin olive oil
    1/4 teaspoon sea salt
    Pinch of cayenne

    Put all the ingredients in a bowl and stir gently to combine. For optimal flavor, cover and let sit at room temperature for 30 minutes before serving.

    Variations: Substitute mango, pineapple, or tomato for the papaya. Substitute pomegranate seeds for the red bell pepper.

    Source: http://www.rebeccakatz.com/recipe-box/roasted-halibut-with-lime-and-papaya-and-avocado-salsa
    Facebooktwitterpinterestinstagrammail
  • Zucchine alla Scapece

    Total time:1 hr 10 min Yield: 4 servings Level: Easy

    Ingredients:
    Extra-virgin olive oil, for searing, plus extra for seasoning
    5 small zucchinis, thinly sliced
    Small bunch fresh rinsed mint, leaves picked and chopped
    2 cloves garlic, slivered
    White wine vinegar
    Salt (use in moderation)

    Directions:
    Heat up extra-virgin olive oil in a deep, heavy-bottomed pan for cooking. Gently place the zucchini in hot oil and cook until golden. Then place the zucchini on an absorbent paper towel to drain excess the oil. Allow to cool. Layer the seared zucchini, mint leaves, and garlic in an air tight container. Season the zucchini with fresh extra-virgin olive oil, white wine vinegar, and salt.

    This dish can be eaten right away or allow to marinate in the fridge as flavors will intensify. Use within 3 days.

    Recipe courtesy of David Rocco

    Source: http://www.cookingchanneltv.com/recipes/david-rocco/zucchine-alla-scapece-zucchini-finished-in-vinegar-1961424
    Facebooktwitterpinterestinstagrammail
  • Seared Salmon with Blackberry-Date Chutney

    Prep Time: 10 minutes Cook Time: 20 minutes
    Makes 1 cup or 16 servings. (Serves 4)

    Salmon Ingredients:
    1 tsp. black mustard seed
    3/4 tsp. salt
    1 tsp. ground turmeric
    1/2 tsp. coarsely ground black peppercorns
    1 lb. wild salmon (if wild not available, use sustainably farmed)
    1 Tbsp. extra virgin olive oil, divided
    1 Tbsp. lemon juice

    Blackberry-Date Chutney Ingredients:
    10 Medjool dates, pitted
    1/4 cup blackberries
    2 Tbsp. freshly grated ginger
    Dash red pepper flakes
    Dash salt
    2 Tbsp. fresh rinsed cilantro, roughly chopped
    Directions (salmon):
    1.Toast mustard seeds in dry skillet over medium heat, moving skillet to prevent burning, for 5 minutes or until lightly toasted.
    2.In small bowl, place mustard seeds, salt, turmeric, and black peppercorns.
    3.Rub salmon skin side with ½ Tbsp. oil, and turn salmon over. Drizzle lemon juice over top, and use your fingers to spread spice rub all over the flesh side of salmon.
    4.Cut salmon into four equal sized filets.
    5.Coat skillet with remaining oil and heat over high heat. Sear salmon, flesh-side down, until flesh turns opaque about halfway up the fish, 5 to 10 minutes. Use a spatula to turn fish over.
    6.Continue cooking until fish is opaque throughout but still very moist, about 5 to 10 minutes.
    7.Serve with blackberry-date chutney and garnish with lemon wedges.
    Directions(chutney):
    1.Place dates in bowl of food processor and process until finely chopped.
    2.Add blackberries and ginger to food processor.
    3.Add 2/3 cups boiling water, or enough to make the mixture a spreadable consistency. Process until smooth.
    4.Add cilantro, salt and red pepper flakes. Pulse briefly.
    5.Store for up to 3 days in the fridge, or serve directly on the salmon.

    Per Serving (Salmon with 1 Tbsp. chutney): 235 calories, 12 g total fat (2 g. saturated fat), 11 g carbohydrate, 23 g protein, 1 g dietary fiber, 490 mg sodium.

    Source: 
    http://www.aicr.org/health-e-recipes/2017/seared-salmon-with-blackberry-date-chutney.html?utm_campaign=her&utm_medium=email&utm_source=05232017email
    Facebooktwitterpinterestinstagrammail
  • Green Tea Slush with Apricot Nectar

    3 cups prepared green tea (use decaffeinated if desired)
    1 cup apricot nectar
    1 cup crushed ice
    In blender or food processor, combine all ingredients and puree until smooth. Garnish with mint leaves.

    Source: http://preventcancer.aicr.org/site/News2?page=NewsArticle&id=7362&news_iv_ctrl=0&abbr=dc_rc_
    Facebooktwitterpinterestinstagrammail
  • Cranberry almond energy bites

    PREP TIME

    5 mins

    COOK TIME

    10 mins

    TOTAL TIME

    15 mins

    SERVES

    16

     

    INGREDIENTS

    1 c. oatmeal

    ⅓ c. almonds, chopped

    ⅓ c. sweetened shredded coconut [may be optional]

    1 Tbsp. ground flaxseed (optional)

    ½ c. nut butter (peanut or almond are both good)

    ¼ c. honey

    1 Tbsp. chia seeds

    ⅓ c. dried cranberries, roughly chopped

     

    INSTRUCTIONS

    1. Bake oatmeal, almonds and coconut for 8-10 minutes at 350°, stirring after 5 minutes. Allow the mixture to cool.
    2. In a medium bowl microwave the nut butter for 20-30 seconds until runny, add the baked mix along with flaxseed, honey, chia seeds and cranberries to the bowl. Form into 1.5″ balls and refrigerate. Store in an airtight container refrigerated for up to one week or freezer for 3 months.

     

    Source:

    Cranberry Almond Energy Bites

     

    Facebooktwitterpinterestinstagrammail
  • Sweet Potato Chili with Peanuts

    Ingredients

    2 Tbsp. canola oil
    1 medium onion, chopped
    2 medium carrots, peeled and thinly sliced
    1 medium green bell pepper, seeded and chopped
    1 medium red bell pepper, seeded and chopped
    3 garlic cloves, minced
    2 pounds sweet potatoes, peeled and cut into bite-sized chunks (about 4 cups)
    1 1/2 cups unsalted roasted peanuts
    1 can (28 ounces) crushed tomatoes in juice
    1 can (6 ounces) tomato paste
    2 cans (4 ounces each) diced mild green chiles with liquid
    4 to 6 Tbsp. chili powder, to taste
    1 Tbsp. ground cumin, to taste
    1 Tbsp. sugar
    Salt and freshly ground pepper, to taste

    Makes 10 servings
    Per Serving: 385 calories, 15 g fat (2 g saturated fat), 55 g carbohydrate, 11 g protein, 8 g dietary fiber, 409 mg sodium.
    Prep Time:15 minutes Cook time:30 minutes

    Directions

    In a large, heavy pot, heat the canola oil over medium heat. Add the onion, carrots, and bell peppers and sauté, stirring occasionally, for about 8 minutes, until vegetables are golden. Add the garlic and sauté stirring constantly for 30 seconds, until fragrant. Stir in the sweet potatoes, peanuts, tomatoes and juice, tomato paste, chiles and their liquid, chili powder, cumin and sugar.
    Bring to a boil, then reduce the heat to low immediately and simmer gently, stirring occasionally, for 15 to 25 minutes until the sweet potatoes are just tender. Halfway through the cooking process, adjust the seasonings, adding more chili powder and cumin, if desired. Season to taste with salt and pepper and serve.

    Source: http://www.aicr.org/health-e-recipes/2016/sweet-potato-chili-with-peanuts.html
    Facebooktwitterpinterestinstagrammail
  • Are you a Nutritionist?

    Are you a Nutritionist?

    My patients and colleagues ask me that question almost daily!

    I am a registered dietitian (RD), which also makes me a nutritionist. It’s fitting that I start my blog on this confusing topic on RD day! Here’s what a typical journey to becoming a registered dietitian is like.

    Education

    A minimum of a bachelor’s degree at a US regionally accredited university or college and course work accredited or approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND) of the Academy of Nutrition and Dietetics (AND) must be completed. My journey began in Rutgers University, where I completed most of the accredited course work with my fellow pre-med, pre-nursing, pre-pharmacy, and almost all other pre-healthcare professionals students. At Rutgers, I learned that dietetics is an art that combines the science of food, nutrition, and health.

    Dietetic Internship

    An ACEND-accredited supervised practice program, also known as the dietetic internship (DI), must be completed.  Students apply to a traditional DI program, distance program, or dual DI and master’s degree program.  The practice program aka internship (which by the way is almost always UNPAID), runs between 6-12 months, depending on the type of program. The master’s degree with the DI (or dual program) may last 2-3 years.

    The DI will cost time and money! There is tuition and fees to attend (almost all) of these programs. The total costs vary between programs. The DI program is VERY competitive and is done by a computerized match process (similar to MDs or pharmDs when they apply to their residency programs). In the past few years, the match rate has been discouraging due to the shortage of available internship spots and programs around the country.  But, congratulations to those who matched and good luck! For approximately 1 year (depending on the practice program), their lives will be on hold and the grueling practice program will be their first (if not, only) priority.

    My dietetic internship was completed from the School of Health Related Professions at Rutgers.  During the internship, students complete at least 1,200 total hours of supervised practice and gain experience in the three areas of dietetics: clinical dietetics [medical centers setting such as ICU, medicine, surgery, etc], community dietetics [ambulatory setting such as outpatient dialysis, diabetes, or cancer centers; corporate wellness; health fairs; food pantry; WIC, etc] and food-systems management [working beside chefs, kitchen staff, and foodservice managers and purchasers to plan, prepare, cook, budget or purchase food supplies]. Depending on the internship program, they may also offer additional experiences in research, sports nutrition, or other areas.

    RD Exam/RD professional:

    Once students complete an accredited DI and the Verification Statement has been obtained from the internship director, they may sit in for the national board registration examination (as with any other healthcare professional). The RD exam is administered by the Commission on Dietetic Registration (CDR), which is a computer-based exam that covers the three major areas of dietetics: clinical, community, and food service. Once students pass the RD exam, they obtain the credentials “Registered Dietitian” or “Registered Dietitian Nutritionist” after their names.  At least 75 hours of approved continuing professional education within a specific 5-year reporting period must be completed in order to maintain the credentials.

    Specialization/Certifications:

    Many RDs or RDNs have certifications in specialized fields such as sports (CSSD), pediatrics (CSP), renal (CSR), oncology (CSO), or gerontology (CSG). The certifications are awarded through CDR, the credentialing agency for the Academy, and/or other medical and nutrition organizations and are recognized within the profession. The eligibility criteria includes maintenance of the RD status with CDR for a minimum of 2 years and documentation of a minimum number practice hours as an RD in the specialty area within the past five years.

    There are other certifications or specializations that are interdisciplinary. Two common ones are: Certified Diabetes Educator (CDE) and the CNSC (Certified Nutrition Support Clinician). The CNSC is credentialed by the National Board of Nutrition Support Certification (NBNSC), an independent credentialing board established in 1984 by the American Society for Parenteral and Enteral Nutrition (ASPEN).  National Certification Board for Diabetes Educators (NCBDE) is the independent credentialing board for the CDE.

    Optional RD title:

    Note, the new credential name, Registered Dietitian Nutritionist (RDN), was approved for optional use in 2013 by the Academy of Nutrition and Dietetics’ Board of Directors and the Commission on Dietetic Registration. So, when you see the credentials RD or RDN at the end of our names, it means the same. The optional re-branding was to help more accurately reflect to consumers who registered dietitians are and what they do and emphasize that: all registered dietitians are nutritionists but not all nutritionists are registered dietitians.

    RD vs Nutritionist:

    The word “nutritionist” is not regulated as “registered dietitian or registered dietitian nutritionist”.  RDs or RDNs have specific education and professional requirements and scope of practice. A nutritionist is a broad title and is not generally protected. A nutritionist may be someone who completed an undergraduate degree or graduate degree in nutrition. They may be someone working as a research scientist, a health and wellness educator, or a professor at a university. The scary part is that a “nutritionist” may also be someone with little or absolutely no training in food, nutrition, or health.

    State regulatory laws:

    Many states have regulatory laws (of varying degrees) for dietitians and nutrition practitioners. There are 46 states in the US that have legislation regulating the practice of dietetics. New Jersey has no state legislation for dietitians or nutrition practitioners. State licensure and state certification are entirely separate and distinct from registration or certification by the Commission on Dietetic Registration.  State requirements are frequently met through the same education and training required to become an RD or RDN. This means that if you are an RD or RDN, you will only need to fill out some paperwork and pay the fee to abide by your state’s regulatory law for dietetics.

    So, long story short: am I a nutritionist? Yes! But be cautious with that word (nutritionist) because even you or your pet may be a nutritionist (depending on where you live).

    Sources: 
    
    Information about the practice program: http://www.nutritioned.org/registered-dietitian-schools.html
    
    Information on the match process: http://www.eatrightpro.org/resource/acend/students-and-advancing-education/dietetic-internship-match-students/top-10-questions-about-computer-matching-for-dietetic-internships
    
    Information regarding the examination: www.cdrnet.org.
    
    Information on state laws: http://www.nutritioned.org/registered-dietitian-certification.html.
    
    Information on CNSC: http://www.nutritioncare.org/NBNSC/Certification/Certification_Main_Page/
    
    Information on CDE: http://www.ncbde.org/
    
    To find a dietitian near you: http://www.eatright.org

     

    Facebooktwitterpinterestinstagrammail
  • Pistachio Chocolate Banana Sushi

    I saw this awesome but simple dessert recipe! Try it out and good luck!

    Prep time 15 mins Total time 15 mins Serves 4

    Ingredients

    2 bananas
    ½ cup / 70gr high­quality dark chocolate, melted
    1 cup / 100gr chopped pistachio

    Instructions

    1. Peel the bananas and stick a toothpick at both ends, so it’s easier to hold them while you cover them with
    chocolate.
    2. Cover the bananas with melted chocolate, then sprinkle with chopped pistachios.
    3. Put them in the freezer for a couple of minutes, to allow the chocolate to set.
    4. Once the chocolate is hard enough, cut the bananas into bite­sized sushi pieces with a sharp knife.
    5. Serve on their own or with extra melted chocolate for dipping. Enjoy!

    Recipe by The Petite Cook at http://www.thepetitecook.com/pistachio¬chocolate¬banana¬sushi/
    Facebooktwitterpinterestinstagrammail