Tuesday, November 4, 2014
Maple Roasted Delicata Squash
Squash is such a cozy food isn't it? Now that we've entered November nothing sounds better than coming home from a long day of work and filling my belly with something warm. Well, one day this little delicate squash was sitting on my kitchen counter just waiting for me to throw it in the oven. In just 15 minutes, I had a delicious side and I was oh so cozy. I paired this recipe with kale and walnuts. I hope you enjoy it as much as I did!
Maple Roasted Delicata Squash
Ingredients:
1 delicata squash
2 tbsp olive oil
2 tbsp maple syrup
1 tsp cinnamon
salt & pepper to taste
1/4 cup raisins (optional)
Directions:
Preheat oven to 425 degrees. Wash squash and slice in half lengthwise. Use a spoon to scoop out the seeds. Slice each half into 1-inch segments. Mix squash, oil, syrup, cinnamon, salt and pepper in a bowl then scatter onto a baking sheet. Place in the oven for 15-20 minutes. Top with raisins or dried cranberries.
Wednesday, October 22, 2014
{Recipe ReDux} Pumpkin Pie Overnight Oats
This month's Recipe ReDux theme, "Spooky Spices" made me realize I really need to stock my spice cabinet. Since I moved to Portland and started the dietetic internship, my meals have been quite spiceless. Sure, my veggies and quinoa have tons of flavor on their own, but I guess it's time to turn up the heat.
This recipe for Pumpkin Pie Overnight Oats is super quick to throw together after a busy day and makes for a delicious breakfast the next morning. The funny thing is, I never cared very much for pumpkin flavored things. Now, I'm going pumpkin crazy. It is so delicious! I especially love pumpkin pie which is why I decided to toss it into my morning mix.
Ingredients:
1/2 cup old fashioned oats
2 tbsp raisins
Directions:
Combine ingredients in a jar and stir. Cover and place in the refrigerator overnight. In the morning top with granola or raisins!
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!
(Please note that this is a closed link-up for Recipe ReDux posts only. Any links added to this collection for non-ReDux posts will be deleted.)
Sunday, October 12, 2014
{Recipe ReDux} Baked Rotini in a Pumpkin Sauce with Parmesan + Pecans
I'm 75% Italian which ultimately means pasta is my favorite meal of all time. The options are endless with pasta which is why we should celebrate National Pasta Month! You can have it with a marinara sauce, pesto sauce, vodka sauce, or garlic and oil. You can have it with veggies, meat, beans, or eggs. You can have penne, rotini, linguini, or fettuccine. Pasta is the perfect foundation for a healthy meal.
I especially love buying whole wheat pasta. It's an affordable way to incorporate whole grains into your diet plus, it's guaranteed to be satiating. As a college student, I often come home in dire need of a quick fix for dinner. This recipe couldn't be any easier to throw together and it enhances the flavors of fall!
1/4 cup olive oil
3 garlic cloves, minced
1/2 medium yellow onion, chopped
1 can pumpkin puree
1/8 cup reduced fat milk
1/4 cup pecans
2 leaves of sage, chopped
1 box whole grain rotini
salt and pepper, to taste
Directions:
1. In a large saucepan, sauté garlic and onion in olive oil. Cook until garlic is brown and onion is translucent. Add the pumpkin and milk. Stir.
2. Stir in sage, pecans, salt and pepper. Cook for 10 minutes.
3. While the sauce is cooking, bring a medium pot of water to a boil. Add the pasta and cook until al dente. Preheat the oven to 375 degrees.
4. Combine the pasta and sauce in a baking pan. Place in the oven for 20 minutes.
Voila!
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. Hope you enjoy!
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!
(Please note that this is a closed link-up for Recipe ReDux Recipe Contest posts only. Any links added to this collection for non-ReDux posts will be deleted.)
Monday, September 15, 2014
Strawberry Yogurt Cake
Yesterday, I celebrated my birthday with wonderful people and delicious food. This reminded me of how powerful a meal can be when spent with the right people. As part of my dietetic internship application, I wrote about food's role in bringing people together, bonding, and celebrating. Well, this recipe is meant to do just that. I strongly encourage you to share a slice of this Strawberry Yogurt Cake with someone you love.
Ingredients:
1 1/2 cups whole wheat pastry flour
1/2 tsp baking powder
1/4 tsp baking soda
dash of salt
1/4 cup olive oil
2 tbsp maple syrup
1 egg
1 cup vanilla Greek yogurt
1 cup fresh berries
1/4 cup hemp seeds
Directions:
1. Preheat oven to 350 degrees.
2. In a medium-sized mixing bowl, combine flour, baking powder, baking soda, and salt.
3. In a separate bowl, whisk eggs. Add to flour mix.
4. Stir in olive oil, maple syrup, yogurt, berries, and seeds. Mix.
5. Pour into a greased cake pan.
6. Bake for 40 minutes.
I like a to smear a little bit of jam on top and serve with fresh berries for breakfast.
Tuesday, August 26, 2014
Whole Wheat Linguini with Poached Egg
I love to cook, but I especially love to cook something that's quick. Well, this pasta recipe just worked its way to the top of my list as it cooks in less than a half an hour. If that's not satisfying enough, the added bonus is that it's hearty, healthy, and absolutely delicious! The addition of the eggs adds a punch of flavor to this traditional pesto dish.
1 cup whole wheat linguini
1 cup mushrooms, chopped
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
1/2 medium onion, finely chopped
homemade pesto
4 eggs, (1 egg per serving) poached
parmesan cheese
Place a pot of water over medium heat. Bring to a boil. In the meantime, heat olive oil in a skillet over medium heat. Add the garlic and onion and let brown. Then, add the mushrooms and cook until tender. When pasta is cooked, strain and pour in a bowl. Add the mushrooms and pesto. Mix. Divide pasta equally and top with parmesan cheese and a poached egg.
Enjoy!
Friday, August 22, 2014
{Recipe ReDux} Banana Bread Bars
School has officially started.
It's been a great first week, but I'm so happy that it's Friday! The first week is always tough. After a whole summer of sleeping in, waking up at 5 AM just doesn't feel natural. For me, breakfast is usually at 6, but by the time 9 rolls around, I'm hungry again! In order to stay sane, I pack some snacks. I love this month's Recipe ReDux theme, because bars, bites, and brown bag snacks are so important for us, kids to stay alert throughout the school day.
This recipe for Banana Bread Bars has only 4 wholesome ingredients making it very easy to pop in the oven on a Sunday night. It kind of resembles a Larabar which happens to be one my favorite on-the-go snacks.
Ingredients;
3 very ripe bananas
3/4 cup whole wheat pastry flour
1/2 cup applesauce
1 tbsp cinnamon
Directions:
Preheat the oven to 350 degrees. In a small bowl, mash the bananas. Fold the flour into the mashed bananas. Then, add the applesauce and cinnamon. Mix well and place into a small greased pan. Bake for 30 minutes.
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!
(Please note that this is a closed link-up for Recipe ReDux posts only. Any links added to this collection for non-ReDux posts will be deleted.)
Wednesday, August 20, 2014
What I Ate Wednesday
Commence exploration.
Beginning in my quaint neighborhood, Hillsdale, I came across a place I knew I would spend countless hours at doing homework and chugging coffee. Baker & Spice, a local cafe is where I ate breakfast...
Breakfast: Harvest Grain Bread + Coffee
Bread was made with a mix of veggies.
After breakfast, I explored the downtown area of Portland which is home to Powell's Bookstore and also where the Saturday Market is held. I eventually made my way back to Hillsdale and stopped for lunch at Verde Cocina...
Lunch: Sweet Potato & Black Bean Salad
This was a day filled with walking. When I say walking, I really mean hiking (there are hills everywhere!). So, my appetite was through the roof and this led me to Seasons & Regions.
Dinner: Fish tacos + rice & beans
Seasons and Regions restaurant uses produce from their own farm and other local farms to make their menu items. These tacos made excellent leftovers for the following night as well.
This blog post is a part of a ‘dietitian tag’ to see what other registered dietitians from around the world really eat!
Gemma Critchley, Dietitian Without Borders (Liverpool, UK)
Nic’s Nutrition – Week Day Edition (West Yorkshire, UK)
Helen West, Food & Nonsense (Uluwatu, Bali)
Diana Chard, Bite My Words (Nova Scotia, Canada)
Mark McGill, Glipho (Ottawa, Canada)
Debra Riedesel, CycleDiet.com, Sensitive Dietitian’s Kitchen.com (Iowa,Florida, New Jersey, USA)
Aaron Flores, Balance Variety and Moderation RDN (Los Angeles, CA)
Michaela Ballmann, Wholify (Los Angeles, CA)
McKenzie Hall, Nourish RDs (Los Angeles, CA)
Jaime Ruisi, Noms McGee (Long Island, NY)
Monday, August 11, 2014
{Recipe ReDux} Back to School Banana Berry Oatmeal
Why is it that the summer always goes so fast and the winter always feels so long?
Tomorrow is my first day of orientation for my dietetic internship at OHSU. It's going to be a busy week and is only going to get busier once classes begin. So, a hearty breakfast is so important! This bowl of oats is packed with fruit providing you with a lot of nutrition. It is the perfect way to start your day and a great school year!
2 ripe bananas, mashed
1 cup rolled oats
1 cup milk
1 teaspoon cinnamon
Pinch of salt
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!
(Please note that this is a closed link-up for Recipe ReDux Contest Entries by Members only. Any links added to this collection for non-ReDux posts will be deleted.)
Friday, July 18, 2014
Staying hydrated (flavorfully) & an agua fresca recipe
Thursday, July 17, 2014
Simple Tomato & Avocado Salad
This salad has a place at the table for almost every meal. It's so easy to make and adds color to any dish. It's your new summertime staple.
Ingredients:
2 medium tomatoes
1 medium avocado
2 tablespoons extra virgin olive oil
Salt and pepper to taste
Wednesday, July 2, 2014
Tuna & Avocado Lettuce Wraps
This recipe for Tuna & Avocado Lettuce Wraps is the perfect summertime meal. It's quick and easy to make, either as an appetizer, lunch, or dinner. The avocado is a healthy substitute for mayonnaise and packs in a lot of light and refreshing flavors.
Ingredients:
1 head Boston lettuce
2 cans tuna
1 avocado
1 medium tomato, sliced
2 tablespoons olive oil
salt & pepper, to taste
Directions:
Separate and wash lettuce leaves.
In a bowl, mix tuna and avocado until evenly combined. Stir in salt and pepper.
Place 1 scoop of tuna into a lettuce cup. Top with a slice of tomato and serve!
Tuesday, June 24, 2014
Rosemary Roasted Cauliflower
Directions:
1. Preheat oven to 375 degrees.
2. Wash cauliflower and chop into florets.
3. In a large bowl, mix florets with olive oil, cheese, and garlic. Mix in a dash of salt and pepper.
4. Spread cauliflower florets onto a baking pan.
5. Chop rosemary and spread on top of the cauliflower.
6. Place in the oven until cauliflower is fork tender and lightly browned (30-40 minutes)
Thursday, June 19, 2014
Chocolate Peanut Butter Oatmeal For One
For whatever reason, the earlier I wake up, the hungrier I am. As a consistent 6 "a.m.-er," I'm always searching for something fast and filling for breakfast. The only thing that satisfies this growing (still hoping) girl is a big bowl of oatmeal, and why not a bit of chocolate? Here's to starting the day right!
Ingredients:
1/2 cup rolled oats
1 cup milk (skim or plant based)
1/4 tsp vanilla extract
2 tbsp cocoa powder
1 eggwhite
1 tbsp unsalted peanut butter
1 tbsp ground flaxmeal
1/4 tsp cinnamon
1 tsp maple syrup
Banana + Nuts (optional)
Directions:
1. Combine oats and milk in a small saucepan over high heat. Bring to a boil and then lower to medium heat, stirring occasionally.
2. Add the cocoa powder and vanilla to the pan and mix.
3. Stir in the eggwhites and continue to mix thoroughly.
4. Add the remaining ingredients to the pan and cook until mixture thickens. Top with a chopped banana and nuts, and serve!
Tuesday, June 17, 2014
Eat the Rainbow for National Fresh Fruit & Vegetable Month
For the past two years, I've been bi-coastal - a few months in LA, a few months in New York, back to LA, you get the idea. Now, I'm in New York and one thing I really miss about Southern California is the farmers markets. It became tradition to spend Saturdays at the Santa Monica Farmers Market, grab some snacks, and hit the beach. No matter how many times I had visited the market, it never cease to amaze me the variety of fresh produce being sold. The size of the farmers market and quality of the produce is something we unfortunately don't have on Long Island.
But, I am lucky that it's summertime and fresh produce is within reach. Peaches, berries, and watermelon fit into all of my summer meals. They make delicious additions to oatmeal, yogurt, and salads. Plus, they even work well on the grill. A slice of grilled pineapple on top of a burger is heaven on a dish. Let's celebrate National Fresh Fruit and Vegetable Month by visiting the local farmers market, growing your own produce, or just taking a bite into your favorite fruits and veggies.
Here are some of my favorite fruit and veggie recipes.
Banana & Kale Smoothie

Raspberry & Mango Guacamole

Citrus Edamame Salad

Enjoy!
Wednesday, June 4, 2014
{Pretty in Pink} Strawberry & Watermelon Smoothie
It's finally feeling like summer here, in New York. It's 80 degrees and nothing but sunshine. This kind of weather makes me crave anything cold - iced tea, frozen yogurt, and the variety of fresh fruit that's in season.
Yesterday was one of those days, and I wanted something cold. And, when I crave something... I don't wanna wait for it. So, what could I whip up in just a few short minutes? A smoothie!
This refreshing smoothie is nutrient-dense, packed with antioxidants, and SCREAMS summer. It's a delicious way to stay hydrated, too! #DrinkPink
Ingredients:
1 cup watermelon, chopped
1/2 cup strawberries, chopped
1/4 cup yogurt
1/2 cup ice
Monday, June 2, 2014
Blueberry Oatmeal Muffins
Blueberries are just so perfect. They're perfect in cereal, yogurt, smoothies, salads, and pies. And how about those blueberry muffins?!
The best part about this recipe is that there are more than just blueberries baked into these muffins. The product is still your classic blueberry muffin, but with a healthier, fruitier twist.
Blueberry Oatmeal Muffins
Ingredients:
1 cup almond meal
1 cup old-fashioned oats
1/4 cup brown sugar
1/4 cup walnuts
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 bananas, mashed
1 cup milk or milk alternative
2 large eggs, beaten
1 tbsp olive oil
1 tsp vanilla extract
1 cup blueberries
Directions:
Preheat oven to 375 degrees.
Coat a muffin tin with nonstick spray.
In a large bowl, combine almond meal, oats, sugar, walnuts, baking powder, baking soda, and salt. Mix in the mashed bananas.
In a separate bowl, whisk together the milk, eggs, oil, and vanilla. Pour mixture over the dry ingredients and stir until moist.
Add blueberries and gently toss to combine.
Scoop the batter into a muffin tray. Place into the oven and bake for 40 minutes.
Let cool and serve.
Thursday, May 22, 2014
{Recipe ReDux} Black Bean Brownies with Matcha Tea Frosting
I love a cup of tea. My day isn't complete unless I end it with a cup of green and an episode of Modern Family. I've been drinking tea for years, but cooking with it... never. So, when I found out this month's Recipe ReDux theme was "Cooking with Tea," I was intrigued.
As I began to brainstorm, I immediately thought GREEN TEA ICE CREAM. But, I wanted to be a little more creative so I turned to Pinterest for some ideas. A recipe for chocolate cupcakes with matcha green tea frosting sparked my imagination. Brownies sounded even better. But, black bean brownies sounded even healthier. A black bean brownie topped with matcha green tea frosting, now we're in business.
Black Bean Brownies with Matcha Green Tea Frosting
Ingredients:
For Brownies-
1 (15 ounce can) black beans, drained and rinsed
2 tbsp cocoa powder
1/2 cup almond meal
1/4 cup maple syrup
1/4 cup coconut oil
1 tsp vanilla extract
1/2 tsp baking powder
1/2 cup chocolate chips
For Frosting-
1 cup greek yogurt
2 tbsp matcha green tea powder
1 tbsp brown sugar
Directions:
Preheat oven to 350 degrees.
Place all brownie ingredients in a food processor. Blend until smooth.
Pour brownie batter into a nonstick or greased 8x8 baking pan.
Bake for approximately 40 minutes.
While the brownies cool, combine the frosting ingredients in a small mixing bowl. Mix well until frosting becomes a light green color. Using a knife, spread onto the brownies. Serve!
Enjoy!
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!
(Please note that this is a closed link-up for Recipe ReDux posts only. Any links added to this collection for non-ReDux posts will be deleted.)
Friday, May 16, 2014
Tuesday, May 13, 2014
{Recipe} Double Chocolate Espresso Cookies
Directions:
1. Preheat oven to 350 degrees
2. Combine tapioca flour, coconut flour, cocoa powder, baking powder, coffee, and salt in a large mixing bowl.
3. In a separate bowl, stir together the coconut sugar, butter, coconut oil, beaten eggs, and mashed banana.
4. Combine the wet and dry ingredients. Mix until all wet ingredients are moist. Stir in the chocolate chips.
5. Spoon 1-2 inch balls of dough onto a greased or nonstick baking pan.
6. Bake for 15 minutes.
Serve with a cold glass of milk. Enjoy!
Makes 10-12 cookies
Thursday, May 8, 2014
{Recipe ReDux} Pepper, Spinach & Swiss Frittata
Disclosure: I received free samples of Breton Gluten Free Original with Flax and Breton Gluten Free Herb and Garlic from Dare Foods Incorporated mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Dare Foods Incorporated and am eligible to win prizes associated with the contest. I was not compensated for my time.
To honor Celiac Disease Awareness Month, Recipe ReDux teamed up with Dare Foods to create delicious gluten-free recipes. Before participating in this contest, I wasn't very familiar with gluten-free foods. So, when I received samples of Breton's new line of gluten-free crackers, I was amazed at the quality of taste! The crackers come in 2 varieties- Original with Flax and Herb & Garlic, both equally delicious. The crackers are made with wholesome ingredients like, arrowroot flour and green lentil flour, and are certified gluten free by the Canadian Celiac Association's Gluten Free Certification Program.
This recipe is entirely gluten-free and is an easy-to-make main course for breakfast, lunch, or dinner. I used spinach and peppers in my frittata, but you can use any of your favorite vegetables! Heck, substitute the swiss for your favorite cheese. Frittata recipes are perfect for combining your favorite foods into one big dish. Dig in!
Pepper, Spinach & Swiss Frittata with Cracker Crust
Ingredients:
15 Breton Gluten-Free Original with Flax Crackers
2 tbsp butter, melted
1 tbsp extra virgin olive oil
1/2 medium yellow onion, chopped
1 cup spinach, packed
1 cup bell peppers, sliced
4 eggs
1/2 cup skim milk, or plant based alternative
1/2 cup shredded swiss cheese
Salt & Pepper to taste
Directions:
1. Preheat oven to 350 degrees.
2. Crush the crackers and mix with melted butter. Pat down onto the bottom of a pie pan.
3. Heat olive oil in a pan over medium heat. Add the chopped onion to the pan and cook until translucent. Saute the spinach and peppers for 10 minutes.
4. In a separate bowl, whisk the 4 eggs and combine with the milk. Add the cheese to the bowl and mix.
5. Combine the egg mixture and vegetables. Stir in salt and pepper. Pour over the cracker crust.
6. Place in the oven and let bake for approximately 40 minutes.
Serves 8
Enjoy!
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!
Friday, May 2, 2014
The Bucket List
As soon as we entered Santa Barbara, we stopped at a local winery for some wine tasting of course. It was a beautiful day to sit outside and relax. Then, we walked around the farmers market which was extremely impressive! The selection of fruits and vegetables were gorgeous.