Looking Back at 2013

Wow. This year went by in a blink of an eye! Noms McGee is still a baby and it's so exciting to look back at everything I have written since I first started my blog earlier this year. 

My first blog post was published on June 12,  2013.

The post read, "Welcome to Noms McGee!"

Let me tell you a little bit about myself..

I am a New York girl, born and raised.
I have a twin sister, Brittany who judges and evaluates all of my recipes.
I am a senior at Long Island University, Post majoring in Nutrition.
I am FINALLY graduating this December, 2013 (phew.what a journey).
I love...love...love to write....

In July, I shared my amazing experience in Hawaii.

Aloha! White sand beaches, clear blue oceans, palm trees, and ohana (family). I'm in paradise! If you're looking to hang loose and leave all your worries behind, Hawaii is the place to be. The Hawaiian culture is focused on the many meanings of "aloha"- greetings, love, enjoying life, laying back, and having fun...

 

In August, I shared my top tips for healthy eating in college. 

It's easy to fall out of a healthy lifestyle when you're at school and have so many different influences around you. Here are my favorite tips to follow when life gets a little bit tricky...

In September, the college theme continued with Fuelin' Up for the First Day.

Nutrient dense snacks filled with fiber, protein, and carbohydrates will keep you satisfied all day long. Choose a variety of fruits and vegetables to compliment your meals for an extra boost of antioxidants!

 

In October, I created a delicious Citrus Edamame Salad.

This salad is bursting with colorful antioxidants!

In November, I was put up to the Recipe Redux challenge to make a homemade gift for the holidays.

The Recipe Redux's November theme was "Adding merriment to mixes." My obsession with breakfast foods aided in my inspiration to create a homemade muesli mix in a jar. Whole food ingredients, like whole grains, nuts, seeds, and dried fruit are packed into one merry jar. This gift isn't only from the heart, but provides heart-healthy benefits to those you care most deeply for. 

In December, I was especially pleased with this adorable Apple Cinnamon Muffin recipe. 

Along with the holiday season comes parties and get-togethers with family, friends, and distant relatives. Whether you're hosting or attending, these muffins are the perfect holiday treat! 

Thank you to all who have been following me on this amazing journey! Have a happy and healthy New Year! 

{Recipe Redux} Celery, Yogurt, & Walnut Sticks

Hi everyone! This month's Recipe Redux theme was right on target for the New Year. Members were put up to the challenge to create a recipe signifying "Good Luck Foods." A little bit of luck is exactly what you need when starting your New Year's resolutions off right! Whether it's cutting something out or incorporating something new, it all comes down to maintaining a year of good health. My New Year's resolution is to be more mindful in all aspects of life - emotionally, physically, mentally, and socially.

My great grandmother was the inspiration behind this recipe. Her staple dish was celery, with a cream cheese spread, topped with chopped walnuts. Since she passed, my family has carried on the tradition. During the holidays, this dish will always be served as an appetizer to share with family and friends. So, here's a little luck from my family to yours!

Celery, Yogurt, & Walnut Sticks
This dish is perfect for a light appetizer or snack. Not to mention, it's incredibly quick and easy to prepare. It's a great alternative for kids who aren't so keen on plain celery, as well. You can substitute the yogurt for a low-fat cream cheese or peanut butter, if preferred.

Ingredients:

6 celery stalks
1 cup Greek yogurt
3/4 cup chopped walnuts

Directions:

1. Wash the celery stalks and cut in halves.
2. Evenly spread and fill the crevices of the celery stalks with yogurt.
3. Top with chopped walnuts!

Apple Walnut & Cinnamon Muffins

It's the happiest time of the year! It's the holiday season, which means everyone is gallivanting with a smile on their face. And why shouldn't they! The snow, the lights, the merriment... I could go on. 

Some of my favorite things to do this time of year involve walking the streets of New York City. I love seeing the Christmas tree at Rockefeller Center, watching the light shows on the storefronts down 5th Avenue, and visiting the winter boutiques in Bryant Park. The city is so romantic.

Along with the holiday season comes parties and get-togethers with family, friends, and distant relatives. Whether you're hosting or attending, these muffins are the perfect holiday treat! 

Yield: 12 Muffins

Serving Size: 1 Muffin

Ingredients:

1 1/2 c. almond meal

1/2 c. rolled oats

1/4 c. brown sugar

1 T. baking powder

1/4 c. walnuts, chopped

1/4 t. nutmeg

1 t. cinnamon

1/4 t. salt

1 egg + 1 eggwhite

3/4 c. milk (I used SkimPlus)

2 1/2 T. butter, melted

Directions:

1. Preheat the oven to 400 degrees. Prepare a 12-cup muffin tin with muffin cups or nonstick spray.

2. In a large bowl, combine almond meal, oats, brown sugar, baking powder, walnuts, nutmeg, cinnamon and salt. 

3. In a medium bowl, whisk eggs. Stir in milk and butter. 

4. Pour wet ingredients into bowl with dry ingredients. Stir gently until evenly combined. Stir in apples.

5. Pour batter into muffin cups until about 3/4 full. 

6. Bake for approximately 30-35 minutes. Muffin tops should be a golden brown.

7. Let cool and sprinkle on some powdered sugar. Serve!

Happy Holidays!

{College} How to Stay Healthy During Finals Week

It's the busiest time of year! For me, this means school is finally coming to an end. Finals are approaching and graduation is right around the corner (Alleluia!). While these are all positive, healthy habits tend to go out the window. Studying for days on end leaves me sleep deprived, lacking energy. In times like these when I need comfort! I'm not talking getting a pep talk from mom, but surrounding myself with comfort foods like, chocolate, pie, and cookies. Yikes! As a soon-to-be nutritionist, I sit back, relax, and remind myself what I recommend to others every day!

Get enough Zzzz's. First thing's first. Sleep is of prime importance. I know my body needs at the very least 8 hours of sleep to be a functional human being. Sometimes a little thing called procrastination gets in the way and an all-nighter seems like the only option. A recent study found that people who are sleep deprived tend to eat more and gain weight. This time around, I'm putting my foot (and my fork) down and planning my study days in advance.

Breakfast Brain Power. Breakfast is the most important meal of the day. This statement is repeated over and over again...because it's true! Breakfast consumption has been associated with better diet quality, weight management, and increased cognitive and school performance.  Start by building a breakfast with whole grains, low-fat dairy and fruit. My go-to is oatmeal with milk, a tablespoon of peanut butter, and half of a sliced banana.

Plan ahead. Finals week can get a little bit hairy if you don't give yourself enough time to study. The best thing you can do for your mental health is make a plan. A couple of weeks before (at least) sit down and plan out which days will be dedicated to studying for each class. This will save a lot of stress the night before!

Remember, you can do it!

{Recipe Redux} DIY Homemade Muesli Mix

Homemade gifts are the best way to show loved ones just how much you care during the holidays. In fact, anything homemade sure does have a special ring to it: homemade cookies, breads, and pasta. Nothing can beat my dad's homemade meatballs. This goes for all things homemade beyond food. Ever since the first time I picked up a pen, my mom has insisted on me creating a homemade card for birthdays, Christmas, and other special occasions. (She finally stopped asking me to pose in her Christmas card...so this is the least I could do...baby steps). No gift necessary, just a card that I made. While this makes my life a lot easier, it really does contain sentimental value. 

The Recipe Redux's November theme was "Adding merriment to mixes." My obsession with breakfast foods aided in my inspiration to create a homemade muesli mix in a jar. Whole food ingredients, like whole grains, nuts, seeds, and dried fruit are packed into one merry jar. This gift isn't only from the heart, but provides heart-healthy benefits to those you care most deeply for. 

Ingredients: 

3 cups hot multigrain cereal (100% Whole Grain), dry

2/3 cups walnuts, chopped

3/4 cups raisins or dried fruit

2 tbsp hemp seed

2 tbsp coconut oil

1 1/2 tbsp flax meal

1 tbsp sugar

1 tsp cinnamon

1/2 tsp salt

1/2 tsp nutmeg

Note: In this muesli mix, I used a a hot multigrain cereal mix which contains oats, barley, and rye. Old fashioned oats can be used entirely in this recipe or you can experiment with other whole grains as well. Any type of dried fruit will work equally as well for this recipe.  

Directions for Toasted Muesli:

1. Preheat oven to 350 degrees. 

2. Combine all dry ingredients in a large bowl - cereal, nuts, seeds, sugar, and spices. Mix.

3. Add coconut oil and stir well to coat the dry ingredients.

4. Spoon the muesli onto a rimmed baking sheet. Bake for 30-35 minutes.

5. Add dried fruit to the muesli and serve over yogurt or milk.

Yield: 2 Jars

Serving Size: 1/4 cup

Happy Holidays!

As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. Thank you for visiting. We hope you enjoy!

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How to Get Antioxidants This Fall

Fall is officially upon us. The bright colors of fruits and vegetables have entered hibernation until the warm weather returns. Packaged with these bright colors are antioxidants, the vibrant pigments which protect our bodies from the development of chronic disease and illness. Just when you thought all was lost (including your tan), comes a new harvest of fruits and vegetables – pumpkin, squash, eggplant, cauliflower, cranberries, figs, and apples. These too, are bursting with colorful antioxidants!

Antioxidants in Autumn

Thanks to the American Institute for Cancer Research, fruits and vegetables that fight cancer are summarized for our convenience. Let’s take a closer look at their powerful antioxidant package:

Squash (Winter)

There are several varieties of winter squash depending on their color, texture, and flavor. Most importantly, each variety is high in the antioxidants beta-carotene and vitamin C.  According to the AICR, diets high in these compounds have been shown to reduce your risk of developing cancers of the mouth, esophagus, pharynx, larynx, and lung. Steam, puree, or roast squash to release its rich, sweet flavor. Add in with your favorite whole grain, pasta, or stew for a squashingly, low-calorie fall meal.

Try this: Quinoa and Winter Squash Bake 

Cranberries
We all know the Ocean Spray commercials where the two guys stand in a bog filled with cranberries. Every autumn, cranberries are harvested at their peak flavor and color. Cranberries have long been known for their protection against urinary tract infections. High in vitamin C, cranberries are associated with a lower risk of esophageal cancer. Anthocyanins are the antioxidants that are responsible for their amazing red color. Studies are currently examining their effect on lowering risk of breast, colon, and prostate cancers. Typically consumed in their juice form, this tart fruit can be incorporated into baked goods, breakfasts, and smoothies.

Try this: Balsamic Kale Salad with Cranberries 

Cauliflower

Compared to the other green cruciferous vegetables, cauliflower is often overlooked due to its dull, white color. Cauliflower is blossoming with antioxidants including: vitamin C, carotenoids, and glucosinolates. Glucosinolates are currently being evaluated for their ability to suppress tumors and slow cancer growth. Vitamin C and carotenoids are active agents in preventing cancers of the mouth and esophagus. Steam, puree, or mash cauliflower into a bright, vegetable medley.

Try this: Cauliflower and Red Pepper Chowder

Apples

Apples may be the most commonly consumed fall fruit due to their versatility and variety of flavors. Some are best eaten raw and others are the perfect baking ingredient. From Honeycrisp to Honeygold, apples are bursting with antioxidants, quercetin and flavonoids. These potent plant compounds may have a role in slowing cancer progression in multiple stages including that of the breast, lung, and colon. I recommend enjoying apples fresh or dried for convenient snacks. Apples are great additions to desserts and other savory dishes.

Try this: Maple & Cinnamon Baked Apples 

Am I getting enough?

Now that you know how to get an ample amount of antioxidants this fall, how do you know if you’re getting enough? Since antioxidants are primarily found in plant foods, we can turn to the Dietary Guidelines for recommendations. Americans are advised to replace refined grains such as, white breads, white rice, crackers, and noodles with delicious whole grain options like, whole wheat breads, brown rice, oats, bulgur, and quinoa. The recommendations further suggest making half of your total daily grain intake from these whole grain foods. When it comes to fruits and vegetables, aim to consume at least two-and-a-half cups per day for heart health benefits. You’re all shouting, “Enough! Get to the wine!” One four-ounce glass of wine is considered one serving. Ladies benefit from consuming one serving, while men can drink up to two. It seems as if we always get gypped, but let’s face it ladies, we know how to do it right. At your next girls-only night, cut up some cheese with a plate of whole grain crackers and fruit, then pop open a bottle of red. 

{Recipe} Banana & Kale Smoothie

Ingredients:

1 small banana
1/2 cup frozen kale
1/2 cup greek yogurt
1/4 cup skim milk
2 tbsp unsweetened apple sauce
1 1/2 tbsp chia seeds
1/4 tsp cinnamon
1/2 tsp vanilla extract
1 cup crushed ice

Directions:

Pour all ingredients in to a blender, excluding ice. Blend on high for approximately 30 seconds. Add the ice and blend until smoothie thickens. Pour into a glass and serve.

Makes 1 serving