Archive for Dinner

Healthy Meal- POST Workout


Recipe provided by Molly Linek

As a registered dietitian, I know just how important fueling your body is post-workout. Replenishing your muscle and liver glycogen stores is not only crucial in proper exercise recovery, choosing the proper ingredients plays a huge factor as well. I like to opt for a combination of quality protein, green & fiber, complex carbohydrates and healthy fats… for all my meals, really.

Ingredients:

Base of mixed greens

4-oz organic ground turkey (or lean protein of choice)

3 stems broccolini

1 small sweet potato, sliced into ¼-inch thick pieces

½ small avocado

1 persian cucumber

1-2 tbsp hemp seeds

2 tbsp extra virgin olive oil

½ lemon

2 tbsp pumpkin seeds

½ red bell pepper

Directions:

Brown turkey and season to your liking (I love Primal Palate taco seasoning). In a separate skillet, sauté sliced sweet potato and broccolini in 1-2 tbsp olive or avocado oil, sea salt and ground pepper, until tender, about 10 minutes. Add cooked turkey, sweet potato and broccolini to bowl of mixed greens along with sliced bell pepper, avocado and cucumber. Top with a drizzle of extra virgin olive oil, lemon juice and a large sprinkle of hemp seeds for added fiber and healthy fats.

VEGETARIAN RICE AND BEAN BURRITOS

Recipe provided by Registered Dietitian, Molly Linek.

ingredients

● 2 cups cooked rice

● 2 tablespoons ​fresh cilantro​ (chopped)

● 2 limes (juiced)

● 1/2 onion (diced)

 ● 3 to 4 cloves garlic (minced)

● 2 tablespoons vegetable oil (or olive oil)

● 1 (15-ounce) can black beans (or pinto beans; drained)

● 1 tablespoon ​chili powder

● 1/2 teaspoon ​cumin

● 1 tablespoon hot sauce (or to taste)

● Optional: pinch salt (to taste)

● 2 (10-inc​h) ​whole wheat ​ TORTILLAS

directions

1. Gather the ingredients.

2. In a large bowl, toss together cooked rice and fresh chopped cilantro, and drizzle with a bit of fresh lime juice. Heat in the microwave or on the stove just until hot, and give it a quick stir.

3. In a separate large skillet, sauté the garlic and onion in vegetable oil or olive oil for 2 to 3 minutes, or until the onion is soft.

4. Reduce the heat to medium-low and add the black beans or pinto beans and season with the chili powder, cumin, and hot sauce, stirring to combine. You can add a bit of salt if you’d like, but you shouldn’t need too much with all the other seasonings. Allow the beans to cook until heated through, about 5 minutes.

5. Spoonthecilantro-limericeandtheblackbeanmixontolightly warmed flour tortillas, and add any additional toppings you want.

6. Fold the short ends in, then fold one long side over the filling and gently push to ensure the fold is tight before rolling up the remainder of the burrito.

Enjoy 😉

Cemitas

Recipe provided by Registered Dietitian, Molly Linek

CEMITAS: PUERTA RICAN PULLED PORK SANDWICHES

● 1 cemita bun (or other round sesame seed)

 ● 1 tablespoon canned ​adobo​ sauce

● 2 canned chipotle peppers, sliced into strips

● 1/4 cup cooked ​Mexican pulled pork​ (TRADER JOES PREMADE)

● 1 tablespoon ​chopped ​cilantro

● 1/4 cup shredded Mexican string cheese, ​queso Oaxaca

● 4 slices tomato

● 1/2 small avocado, sliced

Gather the ingredients.

-Begin by splitting the cemita in half with a serrated knife.

-Using the back of a spoon, press down on the interior sides of the bun so little indented pockets form to hold all the sandwich ingredients in.

-Add a half tablespoon of adobo sauce to each side of the bun and then add half the chipotle peppers on top of each half as well.

-Add the pork to the bottom half of the bun and then add the papalo (or cilantro), queso Oaxaca, tomato, and avocado to the top half.

-Close the sandwich and wrap tightly in butcher paper.

-Slice it down the middle and serve.

enjoy 😉

Cilantro Lime Tofu….Grilled

Recipe provided by RD Molly Linek

Enjoy! ☺️

Orange Cashew Chicken

Recipe provided by a registered dietitian, Molly Linek.

Simple and EASY

Ingredients

● 2 tablespoons peanut oil

● 4 boneless, skinless chicken breasts cut into thin strips

● 1/4 teaspoon salt and 1/8 teaspoon pepper

● 3/4 cup orange juice

● 2 tablespoons soy sauce

● 1 tablespoon cornstarch

● 2 cups frozen baby peas, thawed, or frozen broccoli

● 1/2 cup cashew pieces

Directions

1. Heat the oil in a heavy skillet or wok over medium-high heat. Sprinkle the chicken with salt and pepper on all sides.

2. Add the chicken to the wok.

3. Stir-fry until the chicken is cooked through, about 3 to 4 minutes.

4. Combine the orange juice, soy sauce, and cornstarch in a small bowl. Add this mixture to the chicken in the skillet or wok along with the

5. Add this mixture to the chicken in the skillet or wok along with the thawed peas.

6. Stir-fry for 2 to 4 minutes until the sauce thickens. Then stir in the cashew pieces and serve immediately over hot cooked rice or noodles.

Enjoy 😉

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ASIAN PEANUT NOODLES

The secret to this recipe is how easy it truly is to create!  And it makes a great new flavor from leftover chicken

Since the peanut sauce is so versatile, triple the  quantity and store in the refrigerator.   You can thin it down with chicken broth or water and use it as salad dressing.  Add it to full fat greek yogurt for a veggie dip.  Create rice buddha bowls and add it as a condiment.

PEANUT SAUCE:  In a bowl combine 1/2 cup peanut butter, 4 Tbsp soy sauce, 2 tsp fresh ginger, 4 Tbsp sweet chili sauce and 1/2 cup chicken broth. Taste and adjust if needed. Add some sriracha if desired.

Ingredients

8 0z Rice noodles

1 bag broccoli slaw

Diced leftover chicken or whatever meat is available

1 diced apple

1 large chopped bell pepper

Directions:

Bring a pot of water to a boil. Add 8 ounces rice noodles and one bag broccoli slaw. (HACK:  Cook both at the same time in one dish) Cover, remove from heat and let sit for 10 minutes. Drain the water and return to pot. Mix in diced chicken 1 large chopped apple and 1 large chopped bell pepper and stir to combine.Pour peanut sauce over noodle mixture and stir to combine.

Enjoy 😉

Cauliflower Mac & Cheese Recipe 🧀

Recipe provided by Registered Dietitian, Molly Linek.

She guarantees you’ll like this one 😋

Ingredients

● 3 cups cauliflower florets chopped small

● 1 cup uncooked elbow macaroni

● 1 1/2 cup milk of choice

● 3 tbsp  flour

● optional 2 tbsp butter

● 1/2 tsp salt and dash pepper if desired

● 2 cups Extra sharp Cheddar cheese

● 1/4 cup Italian breadcrumbs gf if desired

● 2 tsp oil buttery spread, or oil spray

● optional nutritional yeast as desired (2 tbs)

Instructions

Boil the water in a large pot. Add cauliflower and macaroni; cook over medium heat, stirring occasionally, 7 minutes or until macaroni is al dente. Drain; return to saucepan, and cover to keep warm.

Meanwhile, heat the oven to 350°F. Grease an 8×8 pan.

In a medium pot, stir milk, flour, optional butter, and salt with a whisk until smooth. Cook over medium heat, stirring constantly, until mixture boils and thickens. Remove from heat. Stir in cheese until melted.

Combine sauce and pasta mixture, stirring and breaking up any large cauliflower pieces. Taste, and season as desired.

Add a pinch of nutmeg and nutritional yeast.  

Smooth into the 8×8 pan. Toss breadcrumbs with the 2 tsp buttery spread or spray with oil. Sprinkle breadcrumbs on top of the pan. Bake on the center rack for 30-40 minutes or until edges are bubbly and breadcrumbs are golden.

Enjoy!

The International SuperMarket

This weeks nutritious and delicious pose isn’t of a recipe but to highlight a food that if you haven’t tried it you should. I was introduced to rhubarb about three years ago. Had never heard of it before.

The person who recommended me giving it a try knew that I like making greens with turnip and mustard greens so  they suggested me to try rhubarb in the mix of it. not only would it give some additional flavor but the good nutritional facts that it would give as well.

I say all of that to say if you have not tried shopping outside of your normal local store you should really try shopping at an international market. It exposes you to a lot of foods that you never knew existed and provide great benefits to the body. You definitely would not see them in your regular visited store.

Take a look at these from the International Market I visited:

Bread Fruit
Rambutan
looks like a furry kiwi 🥝
Green Chayote
Jack Fruit
Rhubarb


If you haven’t tried cooking rhubarb with other greens, you should! 

I take a big pot on the stove fill the pan just enough with water and then add all of my greens in and let them steam. I did add my favorite herbs and spices and some chopped up onions and let it all marinate. Once the greens are thoroughly cooked it’s time to eat!

If you want a more heartier flavor you can add smoked turkey sausage, neck bone, or bacon into the greens. 

Moral of this post, try new things get out of your comfort zone and do your research on food that you’ve never tried before.

I took other pictures of food I have never seen before and to be honest they look scary  but I honestly thought although they may look creepy from the outside they are probably very sweet on the inside. 

I’m glad I was willing to try something different than I was use to. By doing this from time to time it’s increased my kitchen library of foods to make!

 Here is the benefit highlights on Rhubarb!

Rhubarb is also a great source of vitamin K1, which is important for blood clotting and bone health. A half cup of cooked rhubarb provides more than one-third of the recommended dietary intake of vitamin K1, along with two grams of fiber (which helps prevent colorectal cancer), some calcium and vitamin C.

What are YOU willing to try different?

Creamy Cauliflower Soup Recipe

Ultra creamy, healthy, and delicious!

Total Time

20 minutes

Yield

8 cups

Ingredients

● 6-8 cups cauliflower florets (about 1 head) or use frozen riced cauliflower (always on hand)

● 1/4 cup onion, chopped

● 2 tbsp minced garlic

● 1 tsp salt

● 1/2 tsp onion powder, and optional pinch nutmeg

● 4 cups milk of choice

● 3 tbsp butter

● optional 1 1/2 cups grated cheese

Instructions

Simply add all ingredients except optional cheese to a medium pot. Bring to a full boil. Once boiling, cook on medium—stirring occasionally—for 10 minutes or until cauliflower is soft. If using, stir in cheese until melted. Use a blender  to pulverize the soup until creamy. Garnish if desired. Leftovers can be refrigerated or frozen for another day.

Optional garnishes include chopped chives or scallions (green onions), roasted cauliflower florets, broccoli, mushrooms, or carrots, croutons, bacon bits cheddar, parsley, etc.

Hack: If you don’t have fresh cauliflower to use, you can use frozen bags of rice cauliflower to still do the trick.

Kale and Veggie Dish

I wanted to share a vegan meal one of my dear friends/clients sent me a picture of and it looked sooooo good and healthy I had to share with you!!

Ingredients:

  • Sautéed Kale 🥬
  • Mushrooms 🍄
  • Onion 🧅 Powder
  • Baby Tomatoes 🍅
  • Garlic 🧄
  • Black Pepper

Prep Time: 15 Minutes

Easy, nutritious and delicious meal in no time!!!

Enjoy!