Nutrition Trends

Dark Chocolate & Walnut Fudge

Beet
Beet

A fun and tasty way to incorporate beets into your diet is here!!! Beets are no longer just for salad..... and it makes for a great table conversation when your loved ones are eating their fudge! This "fudge" has more a texture of a flourless torte and serves well with coconut whipped cream and fresh raspberries!

Dark Chocolate & Walnut Fudge

Sky Castle Gastro Lounge Review

Looking for a casual restaurant, with an upbeat vibe, and upscale, but affordable food? Look no further than Lakeview’s newest Foodie Haven… Sky Castle Gastro Lounge!  Chef Haller Magee has upgraded Lakeview’s culinary offerings in an innovative way that is guaranteed to be a neighborhood favorite!

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What Did I Sample?

For Snacks our table devoured the Roasted Cauliflower and Radish Toast!  Both are highly recommended!  The snacks added enough flavor to wet my appetite while leaving room for my entrée!

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As for main dishes, it was all about the red meat!  The Sky Castle Burger could be up for awards in the near future!  And that’s saying a lot since Birmingham is home to some pretty fine burgers!  The homemade bread and butter pickles paired nicely with the tomato jam, caramelized onions, and smoked cheddar cheese! It’s a triple threat guaranteed to give you flavor explosion!

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I can also personally vouch for the Red Wine Braised Short Ribs that were served with a butternut squash puree and charred brussels sprouts! The short ribs were packed with flavor and seasoned with perfection! Well done Sky Castle!!!

What a great environment to watch your favorite sports team, catch up with good friends, and celebrate good food!  Great memories will be had at Sky Castle Gastro Lounge! This establishment adds new personality to the Birmingham food scene!

Coconut Cream Porridge

Want a tasty alternative to overnight oats?

Today I'm sharing an easy porridge recipe that involves NO COOKING!!! Enjoy!

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Coconut Cream Chia Porridge

Serves 4-5 -- Recipe Inspired By Half Baked Harvest

Ingredients:

  • 1 cup Unsweetened Almond Milk
  • ½ can Coconut Milk
  • 2 Tbsp Local Honey
  • 1/3 cup Chia Seeds
  • 1 Tbsp Vanilla Extract
  • Dash of Sea Salt

Toppings:

  • Sliced Banana
  • Unsweetened Coconut Flakes
  • Hemp Seeds
  • Pistachios
  • Almond Butter
  • Cherries
  • Cocoa Nibs (optional)

Directions:

In a bowl, stir together almond milk, coconut milk. Honey, chia seeds, vanilla extract, and sea salt. Cover and place in fridge overnight. Scoop porridge mixture into bowl and top with toppings of choice! Toppings shown in picture is sliced bananas, hemp seeds, cherries, almond butter drizzle and coconut flakes! Enjoy!

Pumpkin Pie Pancakes 

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Ingredients * 1 can Pumpkin Purée

* 2 Tbsp Cinnamon

* 1/2 Tbsp Pumpkin Pie Spice

* 1 tsp Baking powder

* 3 Eggs + 4 Egg Whites

* 1 cup Oats

* 1 cup Water

Directions:

Put all of the ingredients in a bowl and blend well!

Meanwhile, heat a nonstick griddle (or large nonstick skillet) coated with cooking spray over medium heat. Spoon about 1/4 cup of batter per pancake onto griddle. Serve warm with dollop of Greek Yogurt, a drizzle of Orange Blossom honey and sprinkled with Two Seed Gingerbread granola or granola of choice.

Salmon Meatballs & Avocado Cream Zucchini Noodles

Meatballs: 

  • 1 lb. skinless salmon, cut into chunks
  • ½ medium onion, grated or chopped 
  • 1/4 cup Whole Wheat Panko Breadcrumbs
  • 3 Tbsp Minced Cilantro
  • 1 Egg White
  • 2 Garlic Cloves, minced
  • ¾ tsp Salt
  • ½ tsp Ground Pepper
  • ½ tsp Paprika
  • ½ tsp Ground Oregano
  • 8oz Feta Cheese 

Sauce:

  • 1 Avocado, skin & seed removed
  • 3 Tbsp Plain Greek yogurt
  • 1 clove garlic, minced
  • ½ Lime, juiced
  • 5 Tbsp water
  • 1 tsp Chili Powder
  • 1/2 tsp salt, or to taste
  • 1 tsp ground pepper

Instructions

For Meatballs: Preheat the oven to 350 degrees F. Coat a large baking sheet with cooking spray.

Place the salmon in the bowl of a food processor. Pulse until finely chopped. Transfer to a large bowl.

To the salmon, add onion, panko breadcrumbs, cilantro, egg white, garlic, salt, pepper, paprika and oregano. Stir to combine.

Form meatballs by rolling between the palms of your hands. Each meatball is between 2-3 Tbsp of salmon mixture. Place the meatballs on the prepared baking sheet, spacing evenly.

Bake until the meatballs are firm to the touch and cooked through, 15 -20 minutes.

Serve the meatballs over zucchini noodles tossed in with the avocado cream sauce and garnish with feta cheese! 

For Sauce: In the bowl of a food processor or blender, combine the avocado, greek yogurt, garlic, lime juice, water, chile powder, salt and pepper. Blend until smooth.

Recipe Originally From: Cookin Canuck

Savory Balsamic Fig & Heirloom Tomato Tart with Prosciutto

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Having company over and need a crowd pleasing recipe?

Want a creative recipe that showcases the beautiful heirloom tomatoes you found at the farmer's market?

Looking for a quick weeknight dinner option that provides flavor and nutrition for your family?

This recipe will be your new best friend!! This recipe is full of flavor, loaded with healthy vitamins and minerals, and is ready with minimal effort in the kitchen!!!

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Savory Balsamic Fig & Heirloom Tomato Tart with Prosciutto

Ingredients

  • Prepared Puff Pastry Sheet, thawed (I recommend Dufour’s Puff Pastry)
  • 1/3 cup Fig Preserves
  • 2 Tablespoons Balsamic Vinegar
  • 1 Tablespoon Olive Oil
  • 2 cloves Garlic, Minced
  • 1-2 Tablespoons Dried Oregano
  • Pinch of Salt + Pepper
  • 2 Heirloom Tomatoes, sliced
  • 2 cups Cherry Tomatoes
  • 4 ounces Blue Cheese, crumbled
  • 8 ounces Fresh Mozzarella Cheese or Burrata Cheese
  • 8 slices Thinly Sliced Prosciutto
  • 2 -3 Tablespoons Fresh Basil

Instructions

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

Stack two pieces of puff pastry one on top of the other and press gently to adhere. Repeat with the other two sheets. Cut each pastry into a large circle or leave as a square. You may also make mini tarts by cutting the pastry into smaller circles or squares. Whatever shape you prefer works fine.

Place the puffed pastry sheet on the prepared baking sheet and spread about 1/3 cup of fig preserves over the puff pastry.

In a bowl, whisk together the balsamic vinegar, olive oil, garlic and oregano. Add the cherry tomatoes to the balsamic mix and toss well. Arrange the sliced heirloom tomatoes over the puff pastry sheet evenly. Add the cherry tomatoes along with any remaining balsamic mixture left in the bowl. Sprinkle the tart with crumbled blue cheese.

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tart 1

Bake the tart for 20-25 minutes or until the crust if puffed and golden and the cherry tomatoes lightly burst. Remove from oven and top with torn mozzarella or burrata cheese and prosciutto. Let tart stand for 5-6 minutes to set. Garnish with basil. This tart makes 6 servings.

This tart is great to serve alongside a simple arugula salad tossed in a lemon vinaigrette for lunch and/or dinner. This tart reheats very well! If you have leftovers, consider topping with a fried egg and serving for breakfast!

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tart 2

Recipe Inspired by Half Baked Harvest

Honey Dijon Pretzel Crusted Chicken

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Honey Dijon Pretzel Crusted Chicken

Recipe Inspired By: Halfbaked Harvest

Ingredients:

Honey Dijon Mustard Pretzel Crusted Chicken

  • 1 lb boneless skinless chicken breast (butterflied) or chicken cutlets
  • 2 egg whites
  • 1/4 cup Dijon Mustard
  • 1 Tablespoon Honey
  • 1 teaspoon seasoned salt
  • 1 1/4 cups crushed pretzel crisp
  • 1/2 cup walnuts, crushed

Honey Dijon Mustard Dressing

  • ½ cup Dijon Mustard
  • ½ cup Honey
  • ½ cup Olive Oil
  • 1 Lime, juiced
  • 1 teaspoon Smoked Paprika
  • 2 teaspoon Pepper

Strawberry Avocado Basil Salsa

  • 2 cups fresh Strawberries, diced
  • 1 Avocado, pitted + diced
  • 1 small Jalapeno, seeded+ chopped
  • 1/2 cup Fresh Basil, chopped
  • juice of 1 lime

Preparations:

  • Preheat the oven to 350 degrees F. Prepare your baking sheet by lining with foil and spraying with cooking spray.
  • In a large bowl, combine the honey, mustard, egg whites and seasoned salt, whisk well. Toss the chicken in the honey mustard wash and set aside. The longer you can allow it to marinate the better. In a shallow bowl, combine the crushed pretzels and walnuts.
  • Remove one piece of chicken at a time from the mustard wash. Place chicken in the pretzels crumbs and then use your fingers to press the pretzels mixture onto the chicken.  Place on the prepared baking sheet and repeat with remaining chicken.  Bake in the oven for about 20-28 minutes or until chicken is cooked through.
  • While the chicken cooks combine all the ingredients for the dressing in a small bowl. Whisk well and adjust seasoning to taste.
  • For salsa, combine the strawberries, avocado, jalapeno, basil and lime juice in a bowl. Gently toss and season with salt if desired. Store in the fridge.
  • Serve chicken warm with a drizzle of honey Dijon mustard dressing and garnished with strawberry salsa!

Smoked Salmon & Farro Salad 

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INGREDIENTS

  • 1 cup uncooked Farro
  • 2 diced Fuji apples
  • 1/2 cup diced red onion 
  • 1/2 cup chopped walnuts
  • 4 ounces smoked salmon, cut into 1-inch pieces 
  • 2 medium celery stalks, thinly sliced 
  • 2 tablespoons extra-virgin olive oil 
  • 2 tablespoons fresh lemon juice 
  • 1 tablespoon Dijon mustard 
  • 1/2 teaspoon kosher salt 
  • 1/2 teaspoon ground black pepper

PREPARATION

Place farro in a medium saucepan. Cover Farro with water to 2 cups water; bring to a boil. Reduce heat, and cook, uncovered, 30-35 min or until tender. 

Combine cooked Farro, diced apples, and next 4 ingredients (through celery) in a large bowl. Combine oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle dressing over Farro mixture; toss to coat.

3 Ways to Celebrate No Diet Day!! 

Healthy bodies come in all different shapes and sizes. We see it every time we hit the gym, get our hair done, or just walk down the street.  May 6th is International "No Diet Day" - a day where people everywhere can say "I don't need no stinkin' diet." Wouldn't it be great to throw some self-love motivation out to the universe? 

  

Here are three ways anyone can celebrate "No Diet Day"

  1. "I love me some ME!" There’s no point in trying to look like a celeb on a magazine cover. Did you know that those celebs don’t even look like that? Over 95 percent of media images are altered (not real). We can rock our different sizes and unique shapes.  You can do it: Share what you value about your body and why - with yourself, a good friend, or on social media. 
  2. "Because I'm HAPPY..." We often think if we choose to be content, we’ve become complacent. That’s simply not the case. We can find health and happiness along the way. Try to let go of the “if/then” attitude. Being happy in the body you have is possible even while you’re working on making it healthier. You can do it: reflect on what you are grateful for today and why. Can you share three things?
  3. "Can I Live?" Life is happening whether you are there or not. Might as well join the party. Remember that experience trumps appearance. So what happens if you don’t get out on the beach (the dance floor, the doctor’s office, the dinner club)? It’s very likely that you lose what could have been a delightful or enlightening event. Choosing the experience is the first step in making wonderful memories. You can do it: Share a picture of a recent joyful experience - and talk about how it made you feel. 

By Leslie Schilling and Rebecca Scritchfield, Co-Founders of Dietitians for Body Confidence www.RD4BC.com

About: Leslie Schilling and Rebecca Scritchfield are registered dietitian nutritionists and fitness experts and moms of girls. They co-founded "Dietitians for Body Confidence" to establish a dialogue about the valuable role dietitians can play in helping to improve body image. Learn more at www.RD4BC.com

Spice of Life - Health Benefits of Herbs and Spices

Spices have health benefits!! Spices and herbs have one of the highest antioxidant and polyphenol (a plant compound) level in food particles!! Both polyphenols & antioxidants help fight chronic health problems such as heart disease.

Not only do spices and herbs make our food taste great, but they serve as a substitute for ingredients that do not add value to our health such as salt, saturated fat, and sugar!

My hope is that you enjoy this easy, weeknight chili recipe that Im sharing in this post!! The recipe includes several spices that will benefit your body and satisfy your taste buds!!

Chili Powder - Helps rev metabolism and eases indigestion!

Paprika - potent vitamin A source which promotes immune function, good eyesight, healthy skin, and wound healing

Cumin - aides digestion, relieves constipation, helps with insomnia, and promotes healthy skin

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Sweet Potato & Black Bean Chili

INGREDIENTS: 2 Tablespoon Extra-Virgin Olive Oil 2 Medium Sweet Potato, Peeled & Diced 1 Large Yellow Onion, Diced 4 Cloves Garlic, Minced 2 Tbsp Pickled Jalapeño, Diced 3 Tbsp Chili Powder 1 Tbsp Ground Cumin 1 Tbsp Smoked Paprika 1 teaspoon Sea Salt 3 cups Water 2 15-ounce cans Black Beans, Drained & Rinsed 2 14-ounce cans Diced Tomatoes 3 teaspoons Lime Juice

DIRECTIONS: Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion to the Dutch oven and cook until onion softens.

Add minced garlic, chili powder, smoked paprika, cumin, and sea salt to onion mixture. Stir constantly for 30-seconds.

Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook for 10 minutes, or until sweet potato is tender.

Add black beans, diced tomatoes, diced jalapeños, and lime juice and return soup to a simmer for another 5-6 minutes.

Serve warm and garnish with diced avocado, sour cream or French fried onions. Serve alongside cornbread or cold guacamole salad!!!

RECIPE INSPIRED BY EATING WELL

Cookie with Benefits!!

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2015/01/img_5536.jpg This nutrient dense, delicious cookie recipe will actually improve your health!!

Increase your fiber and satisfy your hunger levels. (Thank you Oats)

Sustained Energy levels. (Thank you Oat & Nuts)

Elevate HDL and Reduce LDL Cholesterol (Thank you Oats)

Reduce your blood pressure and increase digestive enzymes in your stomach (Thanks Bananas!)

Fight off infection with Vitamin C (Thanks Applesauce)

Reduce inflammation in the body with magnesium! (Thanks Pecans)

Support Bone & Teeth Formation. (Thanks pecans)

Reduce stomach pains, improve mental performance, reduce hunger pains, relieve stress, and increase antioxidant levels (Thanks Vanilla)

Stabilize blood sugar and protects neurons in your brain!! (Thanks Cinnamon)

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Peanut Butter Banana Cookie Recipe Yields 1 Dozen (Recipe inspired from Amanda's Apron - www.amandasapron.com)

COOKIE:

2 Bananas

1.5 cup Old-Fashion Oats

2/3 cup Homemade Peanut Butter (or a natural store bought with peanuts and/or salt only)

2/3 cup Organic Unsweetened Apple Sauce

1/2 cup Chopped Pecans, Raw Almond, or Cashews

1 Tbsp Vanilla Extract

1 Tbsp Cinnamon

FROSTING:

1/4 cup Natural Peanut Butter

1 Tbsp Organic Coconut Oil

Optional Sweetener Add-ins: Dried Cranberries, Raisins, Cacao nibs, Cocoa powder, Dried Cherries, 2-3 Tbsp Honey or Agave Nectar

Pre-Heat oven to 350 degrees. Mash bananas until soft. Add all other ingredients for cookie to bowl and mix well. Place dough in 1-2 inch balls on a baking sheet lined with parchment paper. Mash to make into cookie shape. Bake for 20-25 minutes. When cookies are done, place on wire cookie rack to cool and too with frosting.

To make frosting microwave 1/4 cup peanut butter with 1 Tbsp organic coconut oil. Drizzle over cookies and let set.

Store cookies in airtight container in a cool place.

Feel good about serving this cookie to your friends, family, or most importantly to YOU!!

Remember, food is our medicine and is meant to be enjoyed!!!

6 Local Birmingham Eats

Support our lovely city of Birmingham by eating local!

Babalu

The best part about their food: locally grown! One of my favorite dishes involved their delicious grits that are grown in Wilsonville, AL, McEwen & Sons. They were the perfect amount of flavor underneath the Braised Beef Short Rib, which was also amazing. The portions are the exact right amount for full satiety without being too large.

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When you taste their food you can tell that it is made with care and fresh, fresh, fresh! Their food items are made daily and even their margaritas are made with fresh ingredients (I highly recommend their baba-rita).

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They are partnered with Jones Valley Teaching Farm, a non-profit organization, to promote the education on locally grown foods. Jones Valley Teaching Farm is dedicated to educating the young community on what these fresh foods can do for your body! They provide many opportunities to volunteer and get involved here.

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Sprout and Pour

Sprout & Pour has been around Alabama for some time at various farmers markets but has just opened a storefront in the heart of Edgewood!  Sprout & Pour is family owned and uses fresh and local produce to make their cold pressed juices and serves up whole food smoothies!  Many juicing techniques lose key nutrients in their methods, but Sprout & Pour utilizes a cold-pressed method that preserves the vital nutrients in the local produce they use to create their nutrient dense treats!!

Galley and Garden

The galley is the kitchen and the garden is the area for you to enjoy your delicious meal. The chef, James Boyce, originates from Huntsville and owns three successful restaurants there. The restaurant has only been open for a short time and already has stirred talk around the town. The menu features modern American-French style with southern influences. I recommend trying the Grilled Hearts of Romaine salad and Pan Roasted Gulf Mangrove Snapper.

Dreamcakes

Dreamcakes is a locally owned bakery in the heart of Edgewood!  This bakery shares the cupcake love by sending cupcake trucks around the city!!! The creative team at Dreamcakes are consistently impressive at serving up whimsical excitement throughout the year with cupcake flavors and festive treats!  For example, during a pit-stop in October, the Wednesday special was the Sorting Hat cupcake. The Sorting Hat is Harry Potter themed and underneath the chocolate dipped topping is a SURPRISE FLAVOR! Nothing gets me like a hidden surprise inside a delicious cupcake.  Besides cupcakes there are cakes, brownies, chocolate strawberries, macaroons, and oatmeal crème pies. The shop is quaint and in the perfect area to eat outside and walk around to shop locally afterwards.  NutriFocusRD urges everyone to experience this unique & delectable bakery!!!

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Oli.O

Another family owned operation, Oli.O sells fresh olive oils and balsamic vinegars. These oils are from all over the world including: Spain, Italy, South Africa, Australia, California, and more! The shop provides tastings so you can see which oil or vinegar your taste buds prefer! One of my favorite new things to test out in recipes is infused olive oils and Oli.O has some great varieties like: chipotle, cilantro and roasted onion, organic basil, organic butter, and more! If you check out their website, they provide some recipes for your everyday needs.

Hotbox

Hotbox is considered a “permanent food stand” in the courtyard of Parkside in Avondale. I love the Avondale area, especially on a warn day when you can grab a dish at surrounding restaurants and eat at Avondale Brewery. Hotbox would be perfect for that very idea! Their menu has so much variety I would not know how to describe it besides: my perfect menu. Spicy soba noodles, beets and bok choy, carnitas tostada, and pork belly drunken noodle are on the top of my list. My mouth is watering as I type…

Therese Bridges

3 Reasons to Start Eating Chickpeas!

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I love foods that are versatile!!!  This is probably the main reason I love chickpeas!! Chickpeas can be used in salads, soups, curries, chilis or stews.  I highly recommend that you consider roasting chickpeas as a tasty and inexpensive protein source!

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 In addition to their versatility, chickpeas also offer 3 health benefits you do not want to miss.

  1. Reduce Cholesterol Levels: Research has shown that including 3/4 cup of chickpeas in your diet can help lower LDL (bad cholesterol) which in turn, lowers your risk of heart disease!  Research has also shown that individuals that consume chickpeas on a regular basis have better body fat regulation, lower LDL cholesterol levels, lower total cholesterol levels, and lower triglyceride levels.
  2. Control Hunger Cues: Due to their high fiber and high protein content, this powerful combination will stabilize your hunger cues.  My consuming 1/2 cup chickpeas in your daily intake you are more likely to eat an appropriate amount of calories for your body due to more accurate hunger/fullness cues.  The long-term benefit means your body will rest at a healthy body weight.
  3. Improved Digestive Support: Did you know that 2 cups of chickpeas will give you approximately 28 grams of fiber? That is 100% of the recommended daily value!  Consider chickpeas a staple on your grocery list if you want good colon health. 65-70% of the fiber found in chickpeas is insoluble fiber.  This means the fiber is not digested until it reaches the very end of your colon which promotes healthy bacteria growth and reduces your risk of colon cancer!

Today, I'm sharing the easy concept of roasting chickpeas so you can always have a tasty, nutrient dense, meatless protein option available for your main entrée or for a snack!

Roasted Chickpeas:

Ingredients:

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  • 2 - 15oz Cans of Low Sodium Chickpeas
  • 1 Tbsp Extra Virgin Olive Oil (EVOO)
  • Assorted Herbs and Spices of Your Choice (I like to use Dried Thyme, Oregano, Ground Cayenne Pepper, and Crushed Rosemary)
  • Garlic Salt
  • Ground Black Pepper
  • Cooking Spray

Directions:

Pre-Heat oven to 425 degrees.  Spray baking sheet with cooking spray and set aside.  Drain and rinse chickpeas.  Pat dry.  Once dry, toss chickpeas with EVOO, assorted spices and herbs of your choosing, garlic salt, and ground black pepper.  Toss chickpeas to make sure they are evenly coated with EVOO and herbs/spices.  Pour chickpeas onto baking sheet and spread out so that all chickpeas are in a single layer.  Roast at 425 degrees for 20-25 minutes (depending on your oven).  Stir chickpeas halfway through cooking process to cook evenly on all sides. Serve hot or cold.  This recipes makes 4-5 servings.

I like to serve roasted chickpeas on salads or over rice as a curry!  Roasted chickpeas are great to make hummus and delicious as a portable snack!!!  Be creative and enjoy this nutrient dense food!!!

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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!    

11 Signs You Have a Healthy Relationship with Food

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I liked this article and wanted to share with my NutriFocus family!!!!  How many of these signs can you claim?!

http://www.mindbodygreen.com/0-14274/11-signs-you-have-a-healthy-relationship-with-food.html

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Organic Tomato & Avocado Slaw

Feeling Sluggish?! Fatigue? Lethargic? Depressed? Frequently Sick?

Wake yourself up from the inside out!!!

Too often we focus on what we need to REMOVE from our diets instead of ADD to our diets to improve our energy levels, reduce toxins, boost our immune system and promote health!

Removing “labels” such as good, bad, healthy, and unhealthy can change your perspective when it comes to your approach towards food. Food does not have a moral code, but it does offer health benefits!!!

How would your attitude & approach towards food and your body change it you started looking at food for its benefits and not its caloric content?! (Heard the term “missing the forest for the trees?”)  

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Organic Tomato & Avocado Slaw:

Ingredients:

  • 1 cup Sauerkraut
  • 2 Organic Tomatoes, Diced
  • 1 Large Avocado, Diced
  • ¼ cup Feta Cheese
  • 2 Tbsp Gourmet Garden Basil Paste
  • Sea Salt
  • Ground Black Pepper
  • 2 Tbsp Lime Infused Olive Oil (I used Organic Persian Lime Oil from Oli.O Shop in Birmingham, AL – You can also use EVOO and Lime Juice)

Directions:

Warm Sauerkraut in microwave or on the stovetop. Once heated, add basil herb paste, feta cheese, sea salt, ground black pepper, and olive oil (or EVOO mixture) and stir. Gently fold in tomatoes and avocado. Enjoy as side dish or as a garnish on eggs, tomato pie, salads, burgers and sandwiches.   

Benefits: fermented foods remove toxins and aids in improving digestion of foods. Tomatoes are full of antioxidants which fight cancer & boost immune system. Avocado provides healthy fats which improves brain function and development and allows you to absorb all the vitamins and minerals in other foods.

Remember, food has the power to give life and to heal so don’t shy away!

Wake Up From The Inside Out..

Waking my #body up from the inside out by adding #Saurkraut to my #Eggs#Fermented Foods Such as Kraut:

Enhance #Nutrients

Remove #toxins and harmful #bacteria found in Foods

Improve #Digestion

Allow #Nutrients to be absorbed properly

Support #Immune function

#Increase B vitamins, #omega-3 fatty acids, #digestive #enzymes, #lactase and #lactic acid that fight off harmful #bacteria.

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#RealFoodForRealLife #FermentedFun #FoodHasPower #Nutrition

Roasted Okra .... Your New Favorite Food

Wash & Pat Dry Okra. Toss with Extra Virgin Olive Oil or Coconut Oil, Thyme, Garlic Powder, Sea Salt, and Freshly Ground Black Pepper.

Place on a Baking Sheet in a Single Layer

Roast for 15 minutes!

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ENJOY AS AN APPETIZER, SIDE DISH OR A NUTRIENT DENSE SUPERFOOD SUMMER SNACK!

Okra is high in antioxidants such as xanthin and lutein, Vit A & C & B, Calcium, Iron, and Fiber!

And the seeds are high in PROTEIN!

Change Your Life by Changing Your Perspective

I'm currently reading "Unglued" by Lysa Terkeurst. If you have not read this book, I can highly recommend it! I want to share a quote from the book that I feel is a great representation of the theories I try to impress upon my clients and ANYONE looking to better their health.

"Brain research shows that every conscious thought we have is recorded on our internal hard drive known as the cerebral cortex. Each thought scratches the surface much like an Etch A Sketch. When we have the same thought again, the line of the original thought is deepened, causing what's called a memory trace. With each repetition the trace goes deeper and deeper, forming and embedding a pattern thought. When an emotion is tied to this thought pattern the memory trace grows exponentially stronger."

We won't develop new responses to life, food, etc until we develop new THOUGHTS!!!

New thoughts come from a new PERSPECTIVE!

What's your perspective?! Is it based on truth or a damaged perspective?

NutriFocusRD is here to help. Check out www.nutrifocusonline.com for information on how to schedule an appointment.

National Nutrition Month 2014

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The theme of National Nutrition Month this year is "Enjoying the Taste of Eating Right." Do you enjoy what you eat?! Do you choose what you LIKE to eat versus what you SHOULD eat?! What criteria do you use to choose your food?!! Is your nutrition information accurate or factual?!!

Try adding JOY back into your diet!!! Try adding color with fruits and vegetables, add variety with different cooking methods, add fresh herbs that you plant at your home, take pride in your food, and take time to enjoy food!!!

In honor of National Nutrition Month I tried a new food to week. I tried ROASTED AVOCADO!!! And was glad I did!!!!

ROASTED AVOCADO: 1-2 Large Avocados, sliced into Quarters Olive Oil Sea Salt Pepper Garlic Powder

Bake at 400 degrees for 15 minutes. Serve on a salad, sandwich, in a taco, or make roasted guacamole!!! Be creative!!!

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I encourage you to seek the professional help and guidance from a dietitian if you feel you are overwhelmed or confused by the mixed messages in the media surrounding food. Get factual information and get guidance on how to improve your health!!! www.nutrifocusonline.com

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