seeds

Beets, Sweet Potato and Red Onion

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Beets, Sweet Potato & Red Onion

Yield: 6-8 servings

Beets are a mysterious, antioxidant rich, cancer fighting, blood pressure regulating, inflammation reducing, digestion assisting, brain health supporting, delicious and nutritious super food!  For those new to the beet realm, the addition of sweet potato and red onion make this recipe extra nutritious and fun.  This recipe is also delicious as leftovers served cold.

Ingredients

2 large beets
2 large sweet potatoes
1 red onion
1 tablespoon extra-virgin olive oil
¼ teaspoon salt (or to taste)
¼ teaspoon pepper (or to taste)
A drizzle of honey after plating (optional)

Instructions

1. Set oven temperature to 450 degrees.
2. Evenly chop beets, sweet potato and red onion.
3. On a sheet pan, toss beets, sweet potatoes and onion with 1 tbsp extra virgin olive oil, salt and pepper to taste. Smooth to a single layer.
4. Roast for 10 minutes, stir, and roast for an additional 15 minutes or until tender as desired.
5. If desired, drizzle lightly with honey after plating.

I served this with roasted chicken and brussels sprouts.

 

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What Goes into a Dietitian’s Grocery Cart?

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I LOVE FOOD.  I also love how food makes me feel, when I choose to eat well.  Nutrient diversity is important for gut health, so I select foods from every food group and produce of every color to incorporate throughout each week.  Here is a quick rundown of foods that cultivate my cart. 

Healthy eating begins in your grocery cart!

  1. A variety of colorful fruits and veggies to serve raw or cooked throughout the week. I keep apples, bananas, orange cuties, cherry tomatoes and seasonal produce on the counter and grapes, sliced peppers and carrots in the fridge for quick, easy snacks.  (My dietitian heart flutters when my 5 year old chooses a handful of cherry tomatoes as a snack after school!)

  2. Whole grains for their natural nutrition and fantastic fiber.  This includes quinoa, brown rice, whole wheat bread and pasta, oatmeal and barley – to name a few.

  3. Lean protein such as skinless, boneless chicken breast, turkey, a variety of seafood, beans, nuts, seeds, lentils and cheese.

  4. Healthy fats including extra-virgin olive oil, canola oil, coconut oil, and nut/seed butters.

  5. Milk, which varies weekly and includes organic cow’s milk, almond milk, soy milk and plain Greek yogurt which I flavor at home with fruit, granola, nuts, honey and/or jam.

  6. Condiments and pasta sauces (low in salt and added sugar) with short, simple ingredient lists I can pronounce.

  7. Coffee and Tea leaves or bags for a fresh, warm cup of goodness when I want a change from water.

  8. Dark chocolate in the form of individually wrapped candies, mini dark chocolate chips mixed into homemade trail mix, or dark chocolate cocoa. (Dark chocolate is a must in my house!)

  9. Kid snacks like string cheese, no-sugar added apple sauce, whole grain fig bars, and whole grain pretzels and crackers.

  10. “Sometimes” treats, which vary.  If my kids shop with me and behave in the store, they can choose a “sometimes” treat which is any food or drink in the store that’s kid safe.

Helpful tips when shopping:

  1. Don’t go to the grocery store hungry – your food choices will reflect your hunger rather than your desire for health.

  2. Write a grocery list to help you stay focused and on track while shopping.

  3. Begin shopping in the produce section while you are feeling most ambitious to shop and eat well.

  4. Buy a fruit or vegetable you haven’t tried before, or one that you haven’t tasted recently, and find a good recipe for it!

  5. Set a limit on your “sometimes” treats before entering the store and stick to it.

  6. Schedule a Grocery Store Tour with me to make grocery shopping trips more nutritious, fun and efficient!

 

Sweet Potato, Brussels Sprout, Apple and Onion Medley

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Sweet Potato, Brussels Sprout, Apple and Onion Medley

Yield: 6-8 servings

Autumn harvest has lots to offer! Try this easy fruit and veg sheet-pan medley packed full of flavor, vitamins, minerals, disease fighting phytochemicals, gut friendly fiber and prebiotics!

Ingredients
1 large sweet potato
1-pound brussels sprouts
1 sweet red apple (I like Gala or Honey Crisp)
1 red onion
1.5 tablespoons extra-virgin olive oil
¼ teaspoon salt (or to taste)
¼ teaspoon pepper (or to taste)

Instructions
1. Preheat oven to 425 degrees.
2. Evenly chop sweet potato, brussels sprouts, apple and red onion.
3. On a sheet pan, toss sweet potato, brussels sprouts, apple and red onion with 1.5 tbsp extra virgin olive oil, salt and pepper to taste.
4. Roast for 10 minutes, stir, and roast for an additional 10 minutes or until tender as desired.

 I served this with roasted chicken and fresh orange slices.

 

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Brilliant Broiled Bananas

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Brilliant Broiled Bananas

Yield: 3-6 servings

This delightfully simple recipe will rock your world – if you are a banana lover like me!  My kids frequently request this healthy dessert throughout the week.  Bananas are a great source of potassium and nuts are loaded with essential vitamins, minerals and fiber.  You’re doing your body good with this treat!

Ingredients
3 ripe bananas, starting to speckle with brown spots
3 tbsp chopped pecans, or nut of your choice 
1 tbsp granola (optional)

Instructions
1. Move oven rack up to top slot and set oven to broil.
2. Cut dried necks off bananas. Slice bananas down the center in moon shape.  
3. Leaving peel on, lay bananas flesh up on broiler safe pan or on a sheet of aluminum foil placed directly on top oven rack.
4. Broil for 6-8 minutes until the flesh starts to bubble and caramelize.  Remove from oven and sprinkle with nuts and granola as desired.  Serve right out of peel and enjoy!

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Balsamic-Honey Roasted Apples, Brussels Sprouts and Pepitas

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Balsamic-Honey Roasted Apples, Brussels Sprouts and Pepitas

Yield: 4-6 servings

This recipe incorporates seasonal fall favorites – brussels sprouts, apples and pumpkin seeds!  This dish is rich in antioxidants, vitamin C, vitamin K, prebiotics (to promote gut health), fiber, omega-3 and magnesium!  Enjoy it served alongside a filet of salmon with whole grain brown rice.

Ingredients
2 apples, cored and cubed
1-pound brussels sprouts, halved
¼ cup red onion, sliced
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
2 tablespoons pepitas (green pumpkin seeds)
1 tablespoon balsamic vinegar
1 teaspoon honey

Instructions
1. Preheat oven to 425 degrees. Grease a sheet pan or line with parchment paper.
2. On the sheet pan, toss apples, brussels sprouts and onion with olive oil and salt. Smooth to a single layer. Roast for 10 minutes, stir, and roast for an additional 10 minutes or until tender as desired.
3. Transfer to a serving dish, add pepitas and drizzle with balsamic vinegar and honey. Toss gently to coat. Serve and enjoy!

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