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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!    

Cook Once, Eat for a Week

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If your week looks busy, I encourage you to PLAN AHEAD!!!! Declare this the week that TIME stops being your excuse and starts being your advantage in making nutrient-dense food choices!!!

Planning proceeds production. By simply taking time to plan ahead, you can prepare nutrient dense meals with half the effort!!! Start your week by preparing Salsa Verde Chicken in a slow-cooker and be ready to feed your family in a variety of ways for the rest of the week!!!!

SALSA VERDE CHICKEN

(Recipe From SkinnyTaste )

    • Organic Chicken Breast (4-8 Skinless, Boneless Chicken Breast Depending on Size)
    • 1 Jar of Your Favorite Salsa Verde or Tomato Salsa
    • Cook on High for 4-Hours

SALSA VERDE CHICKEN WEEKLY MENU:

    1. Salsa Verde Chicken Breast served over Mexican Rice and Roasted Asparagus
    2. Salsa Verde Chicken Taquitos with Sriracha Cream Dipping Sauce served with Guacamole Salad
    3. Salsa Verde Tacos served with Refried Beans and Guacamole Salad
    4. Salsa Verde Chicken Salad with Roasted Cumin Sweet Potatoes

SALSA VERDE CHICKEN TAQUITOS

(Recipe Inspired by Just a Taste )

Ingredients:

  • 3 Tablespoons Olive Oil
  • 1 cup Diced Onion
  • 2 Cloves Garlic, Minced
  • 2 Tablespoons Lime Juice
  • 1 Tablespoon Cumin
  • 2 teaspoons Smoked Paprika
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Fresh Black Pepper
  • 3 cups Salsa Verde Chicken or Rotisserie Chicken (Shredded)
  • 1/2 cup Shredded Mexican Blend or Colby Jack Cheese
  • 1 1/2 cups Chicken Broth 12 (6-inch) Corn Tortillas

Directions:

Preheat the oven to 425ºF and line a baking sheet with parchment paper.

In a large saucepan, heat the olive oil over medium heat. Add the diced onion and cook until it's translucent, 3 to 5 minutes. Add the garlic, and cook, stirring occasionally, for about 3 minutes until it's golden and fragrant.

Reduce the heat to low, and then add the lime juice, cumin, paprika, salt and black pepper to the pan, stirring to combine. Add the chicken, tossing to combine.

Transfer the chicken mixture to a large bowl and let it cool for 10 minutes, and then stir in the shredded cheese.

In a medium saucepan over medium heat, bring the chicken broth to a simmer. One at a time, dip each tortilla into the broth for 10 to 15 seconds, just until it's pliable enough to roll. Transfer the tortilla to your work surface and place about 3 tablespoons of the chicken mixture on the lower third of each tortilla. Tightly roll up the tortilla, and then place it seam-side down on the prepared baking sheet. Repeat the filling and rolling process with the remaining tortillas.

Bake the taquitos for 15 to 20 minutes until golden brown and crispy.

Serve with Sriracha Cream Sauce for dipping (Sriracha Sauce mixed with Low-Fat Sour Cream and Fresh Ground Black Pepper and Minced Garlic) and Guacamole Salad.

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SALSA VERDE CHICKEN TACOS:

No recipe needed… it is simply an assembly night! Top a corn tortilla with fat free refried beans, salsa verde chicken, cheese, and leftover sriracha cream sauce or fresh guacamole! Serve with a simply guacamole salad. I recommend Wholly Guacamole if you wish to save time on making fresh guacamole!

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SALSA VERDE CHICKEN SALAD:

It is another assembly night!!! Toss your favorite organic greens in a low-fat dressing or high quality olive oil. Top with your favorite vegetables. For added texture and a nutrient dense starch, add Roasted Cumin Sweet Potatoes (Cube 2-3 Sweet Potatoes, Toss in Olive Oil, Salt, Pepper, and 2 Tbsp Cumin and Roast in Oven at 400 for 30 minutes). Be creative with your salad toppings but do not forget the Salsa Verde Chicken!!!!

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Breakfast Bruschetta

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I LOVE BREAKFAST!! The old saying goes that breakfast is the most important meal of the day... And if that's the case, I want to capitalize!!!

Instead of reaching for coffee to wake up my body, I reach for nutrients!!! The more living foods, live enzymes and antioxidants I can squeeze in my meal, the more ALIVE and ENERGIZED my body will be!!!

The most common excuse for avoiding breakfast is a LACK OF TIME! Well I'm here to help....

BREAKFAST BRUSCHETTA takes normal Superfood Staples and teams up for a quick, protein packed, antioxidant rich breakfast!!!

BREAKFAST BRUSCHETTA: 2 slices Sprouted Grains Bread, Toasted in Toaster 1 slice Cheddar Cheese, Cut into Triangles 2 Turkey Sausage Links, Cut into Small Pieces Organic Salsa 1 Whole Egg + 1 Egg White Organic Spinach

While bread is toasting and turkey sausage is in microwave for 30-seconds.... Cook eggs with spinach on stovetop. Eggs will take approximately 2-4 minutes. Assemble bruschetta by cutting toast in triangles, layer cheese, eggs, sausage and garnish with salsa!!! Estimated time from start to finish: 7 minutes!!!

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Be ready ... With this high quality breakfast who knows what you will be fueled to accomplish today!!!!

Good-Bye Mundane, Hello Adventure…..

Tbis morning I awake knowing that one chapter of my life has officially closed and a new chapter has begun. The excitement rest in my soul and uncertainty leaves me a bit on edge.  A friend once told me

“You can’t steal second while your foot is still on first” (Thanks Z.Russell)

and today I have confirmation of this…. In a BEAUTIFUL way!

I begin my morning with my daily devotional from “Jesus Calling” by Sarah Young – The first words read

“WORSHIP ME in the beauty of holiness”

Instantly I’m excited as to what beauty the day holds….

 My husband ask me to move my car so he can go to work so I walk outside and I’m instantly greeted with a BEAUTIFUL, VIBRANT RAINBOW… a sign of God’s covenant with us!  What a remarkable symbol of God’s beauty and God’s faithfulness which is exactly what I needed on this very morning… PERFECTION.

In awe, I walk back inside to finish reading … and a bible verse pops up that speaks directly to my soul….

 “Sovereign Lord, you are GOD! Your covenant is trustworthy, and you have promised good things to your servant”

COMFORTING!

And as if it couldn’t get any more refreshing… I talk a walk, because I have TIME! I actually have time to stop, breathe, walk, and enjoy!

I’m praying for vision, for adventure, for purpose….. and suddenly I feel a raindrop on my arm…. And then my cheek…. And before long it is POURING DOWN RAIN

And I can’t help but to laugh…..and slightly cry… And love GOD all the more!  The verse instantly pops into my head …”Come to me those who are burden”  “My yolk is light”  …. “Jesus came to give us life and life to the fullest”

Is there anything more refreshing than water… Is there anything more pure than water….

As I continued walking I felt light, and felt as if GOD just turned a simple walk into a SOUL FILLING ADVENTURE!  ….. I felt carefree and hardly MUNDANE!!!!

Excited about the future is an understatement!

RD's Recipe Review: Sante Fe Soup for the Soul

Happy Fall Yall
Happy Fall Yall

According to the majority of my clients, the most common barrier to success in terms of following a meal plan is, LACK OF TIME!  As a full-time, working professional, as well as a wife, daughter, and friend, I know time can easily hinder our ability to nutritionally care for ourselves. We live in a fast pace society which is clearly evident by the high number of fast food restaurants, take out menus, and pre-made meals at local groceries.  So if you feel pressed for time, you are not alone. As a young girl, I can remember sitting down to a hot meal every night for dinner. I consider my mom a “super mom” for many reasons, but one reason being her ability to complete a full day of work as a school teacher and still manage to place a piping hot, comfort meal on the table for my two brothers, my dad, and me to enjoy.  I still marvel at her ability to manage time and I’m so thankful for the priority she placed on meal time as a family. It was not only a time to nourish our bodies, but also our souls by reconnecting with each other at the end of an eventful day. All of us may not have the gift of time management, but that does not mean we have to skimp on enjoying delicious, home-cooked dinners on a weeknight!  Each week I will be reviewing recipes that my family personally enjoys and that I find time to make with my busy schedule.  Our bodies are important and the best preventative medicine is nutrition, so I encourage each of you to make meal time a priority, not only for your physical bodies, but also as a time to reconnect with loved ones.  For this week’s “RD’s Recipe Review”, I decided put together a quick “Santé Fe Soup” recipe.

This recipe is a modified version of the Southwestern Soup recipe that can be found in “Super Fast Suppers” by Cooking Light.  This particular recipe caught my attention because of the short amount of cooking time, but more so because the ingredient list contains mostly pantry staples!

Soup Ingredients
Soup Ingredients
Sante Fe Soup II
Sante Fe Soup II

This soup was extremely easy to put together.  It really made my house feel like a home by filling it with the comforting smell of soup bubbling on the stove.  After all, there is no better comfort food than soup!  This soup brings vibrant flavors by combining the taco seasoning, ranch seasoning, and jalapeños. A dollop of sour cream added a nice touch by incorporating a creamy texture and a nice temperature differentiation.

This soup will help you meet your daily vegetable servings by incorporating onions and a heaping amount of tomatoes!  Tomatoes are full of lycopene which is a carotenoid considered a potential agent in the prevention of certain types of cancer. Your protein needs will be met by the fajita chicken strips and the black-eyed peas!  And finally, your carbohydrate needs are partially met by the addition of corn and black-eyed peas.  In order to complete the meal I simply served the soup with a hearty slice of Mexican cornbread, of which I would share the recipe but I must admit, I did not make the cornbread. It’s my mother-in-law’s specialty which she was kind enough to make while visiting us this past weekend in Birmingham!

I can confidently recommend this recipe for a quick weeknight meal or for entertaining guest on a budget!  Enjoy!