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Greek-Style Green Beans

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Need a quick and simple side dish, but do not want to compromise your nutrient intake? 

Looking for a side dish that provides a nutrient-dense punch with delicious flavor?

Do you have 5-minutes?

If you answered yes, then Greek-Style Green Beans are the perfect side dish for you!!!

Greek-Style Green Beans are extremely versatile. They pair nicely with sandwiches, grilled wraps, or alongside chicken, tuna, or salmon salad. (Pictured below is Greek-Style Green Beans Mediterranean Chicken Salad from Whole Foods on a Bed of Greek-Style Green Beans -- Flavorful Lunch Idea That is Quick on Time and High in Nutrients!!)

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These flavorful beans also provide the crunch that most individuals enjoy about potato chips.

Consider this dish for your next tailgating party. It can be served hot or cold and compliments all grilled meats, burgers, and sliders!

Greek-Style Green Beans:

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Ingredients:

  • 1 package Green Beans in a Steamable Bag
  • 2-3 Handfuls Organic Baby Spinach Leaves
  • ½ Tbsp Extra Virgin Olive Oil (EVOO) or Coconut Oil
  • ½ Red Onion, Diced
  • ¼ cup Crumbled Feta Cheese
  • ½ cup Kalamata Olives (pitted)
  • Garlic Salt to Taste
  • Ground Black Pepper to Taste

Directions:

Microwave green beans according to package directions. Meanwhile, sauté baby spinach and diced red onion in a skillet over medium heat. Once green beans are cooked, add the beans to the spinach and onion mixture. Gentle toss in crumbled feta, garlic salt, pepper and olives. Serve hot or cold.

Wild-Caught Pesto Cod with Tomato & Olive Relish - Dinner in Less Than 15 Min!

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Time.

It seems to be the most common and prevalent barrier between people eating a nutrient-dense diet and fueling their body to do the activities that are taking up so much time!

How many times have you justified going through the drive-thru window b/c of no time? How many times have you skipped a meal due to a “lack of time”? How many times have you microwaved an unappetizing tv dinner due to a time crunch?  

Food Myth: “To eat “healthy” or nutrient dense means I must spend a lot of time in the kitchen cooking, dirty up a lot of dishes, and eat bland foods.”

NutriFocusRD has news for you!!

THAT IS A LIE!!!!! And I can prove it!!!!

Last week, I started with fresh, nutrient-packed ingredients and had dinner on the table on 14min and 23 seconds flat! Yes, I timed it and proud of it!!! I wanted to see exactly how long it would take to prepare and serve a balanced, tasty meal. And I was extremely surprised!!!

I proudly served up Wild-Caught Pesto Cod topped with a Tomato & Olive Relish on a Bed of Wilted Organic Spinach. I finished off the dish by pairing it with warm slices of Rosemary & Sea Salt French Baguette!

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So no more excuses… It’s time to make health our priority so we can enjoy our loved ones, hobbies, and activities to the fullest!!!! I’ve shared the recipe below!!! Bon Appetite!

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 Wild-Caught Pesto Cod Served with Tomato & Olive Relish:

Ingredients:

  • 4 Wild-Caught Cod Filets (Frozen – Allow to Thaw Before Cooking) (Can also use tilapia, mahi-mahi or other white flaky fish)
  • 4 Tbsp Shredded Parmesan Cheese
  • Cooking Spray
  • 4 Tbsp Homemade or Store Bought Pesto
  • 1-2 Small to Medium Sized Tomatoes
  • 8 Kalamata Olives, Pitted & Sliced
  • Garlic Salt
  • Ground Black Pepper
  • Extra Virgin Olive Oil (EVOO)
  • French Baguette
  • Sea Salt
  • Dried Rosemary
  • Organic Baby Spinach or Frozen Spinach Leaves

Directions:

Pre-Heat Oven to 425 Degrees.

Pat fish dry and place on a baking pan covered in cooking spray. Top each cod filet with 1 Tbsp shredded parmesan cheese. Place in oven to cook for 8-10 minutes.

While fish cooks, prepare relish, bread, and spinach. For relish, dice tomatoes and place in small bowl. Add Kalamata olive slices to the tomatoes. Season with garlic salt and pepper to taste. Toss with EVOO and sit to the side.

For bread, slice French baguette into single servings. Drizzle each slice with EVOO and sprinkle with sea salt and dried rosemary. Place in heated oven with fish for 2-3 minutes. Meanwhile, sauté spinach on the stovetop in a skillet over medium high heat with a drizzle of EVOO. If you purchase frozen spinach, place in microwave.

When fish is done cooking, top each filet with 1 Tbsp pesto. Place each pesto cod filet on a bed of wilted spinach and garnish with Tomato Olive Relish. Serve the Rosemary & Sea Salt French Baguette on the side! Delish!    

Merry Kitchen! - Safety Checkpoints to Ensure a Happy Holiday! - Part 1

Christmas is coming and so is the company! If you are hosting a holiday gathering, it is important that you make sure your kitchen passes the safety test! The last thing you want to happen is to pass a foodborne illness to a loved one because of a mistake in your kitchen! For the next couple of days, this series will be giving you several areas to check to make sure your kitchen is ready for the party!

According to the CDC, over 200 known diseases are transmitted through food Foodborne illness include viruses, bacteria, parasites, toxins, metals, and prions. Common symptoms of foodborne illness range from mild gastroenteritis to life-threatening neurologic, hepatic, and renal syndromes. It is estimated that foodborne illnesses cause 6 million to 81 million illnesses and up to 9,000 deaths each year in the United States.

Safety Checkpoint #1

Use a Refrigerator & Freezer Thermometer to Keep Your Food Stored at a Safe Temperature

It is recommended that your refrigerator stays approximately 40 degrees F or low to slow bacterial growth and maintain quality of food.  Since freezing occurs at 32 degrees F, adjust the thermometer between 32 degrees and 40 degrees F to prevent unwanted freezing.  Ensuring that your refrigerator temperature stays at 40°F or colder is one of the most effective ways to reduce your risk of foodborne illness. You can purchase a “refrigerator/freezer thermometer” that range in price from $2 - $25 at most appliance stores or home centers.

To reduce the risk of foodborne illness in your freezer, it is recommended that your freezer temperature remains at 0 degrees F or lower.  At this temperature, bacterial growth will be stopped. However, freezing does not kill most bacteria, nor does it stop flavor changes that occur over time. Though food will be safe indefinitely at 0 degrees F, quality will decrease the longer the food is in the freezer.

Safety Checkpoint #2

Defrost food in the refrigerator, the microwave or in cold water, never on the counter.

The best way to prepare for a large crowd is to make use of your freezer space.  When pulling out foods to thaw for your next party, always thaw foods in the refrigerator and never of the counter!  Perishable foods should never be thawed on the counter for longer than 2 hours because, while the center of the food may remain frozen, the outer surface may enter the Danger Zone, The Danger Zone is temperatures between 40° and 140°F, in which bacteria multiply rapidly. If you’re on a time crunch, use the defrost setting on your microwave or place frozen meats under cold, running water.  In this case, the meat must be used immediately.