olives

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!    

RECIPE RAVE!

I made this recipe on Thursday night for my husband and myself with a little hesitancy, but  I was pleasantly surprised!!  If you need a quick weeknight meal this recipe is for you! This pasta dish contained a lot of flavors and made enough for a large group or lunch leftovers! Mike and I both ate the leftovers for lunch on Friday cold,  and the dish cold was just as good as the original dish right off the stove! The star ingredients contain vitamins and minerals that have a major impact on our health as indicated below:

  • Spinach in this dish makes it a great source of  potassium, iron, and folate
  • Olives make it a great source of Vitamin E which has anti-inflammatory actions, helps reduce the severity of conditions caused by high levels of free radicals (asthma, rheumatoid arthritis, cancer), and may help reduce the frequency and/or intensity of hot flashes in women going through menopause.
  • Whole Wheat Pasta makes this recipe a great source of dietary fiber and provides other health benefits such as lowering risk of metabolic syndrome, lessens chronic inflammation, and promotes gastrointestinal health!
  • Olive Oil is rich in monounsaturated fats which lowers rates of heart disease, diabetes,  and asthma. By reducing inflammation and free radical damage , dietary olive oil protects the lining of our blood vessels, helping to maintain its ability to relax and dilate which prevents high blood pressure.
  • Feta Cheese is rich in calcium, riboflavin, phosphorus, and vitamin B12.  Calcium is required for the development of bones. Riboflavin is required by the body as it aides in metabolism of macronutrients (carbs, pro, and fat). Phosphorus plays a major role in the formation of bones and teeth and Vitamin B12 is required by the human body to keep red blood cells healthy, supports function of the immune system, and prevents heart disease.

It reminded me of a dish that would be served at Taziki's, maybe similar to the oh so famous Friday's Special!! I highly recommend this recipe to my NutriFocus family!! If you try this dish, please share your comments!! Bon Appetit!!

Penne with Spinach, Feta, and Olives Yield:  4 servings (serving size: 2 cups) 2 tablespoons extra-virgin olive oil 1 tablespoon balsamic vinegar 3 garlic cloves, crushed 6 cups hot cooked whole wheat penne (about 12 ounces uncooked tube-shaped pasta) 2 cups chopped spinach 1/4 cup chopped pitted kalamata olives 2 tablespoons capers 3/4 cup (3 ounces) crumbled feta cheese

Combine first 3 ingredients in a large bowl. Add pasta, spinach, olives, capers, and cheese; toss well.

Cooking Light, May 1998