VEGAN TOMATO KIBBEH

VEGAN TOMATO KIBBEH

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM

Looking for a new grain to try? Try cracked wheat. It has a nutty flavor and chewy texture. It's made by milling raw wheat berries into smaller pieces, a process that reduces cooking time but still preserves the nutrients and fiber. I love it because it's pre-cooked and is very quick to prepare. You can use cracked wheat in tabbouleh or different types of kibbeh.

 

INGREDIENTS

·       2 cups fine cracked wheat

·       4-5 large fresh tomatoes

·       1 small white onion 

·       2 Tbsp. kibbeh spice mix

·       1 Tsp. salt

·       4 Tbsp. olive oil

 

INSTRUCTIONS

Place the cracked wheat in a medium bowl. In the same bowl, grate tomatoes on largest holes of a grater until all that's left is the flattened tomato skin and stem; discard the rest. Grate onions using the same method. Add kibbeh spice mix, salt & olive oil. Knead mixture. 
Let it sit for 15 minutes before serving. 

What is your eating pattern?

What is your eating pattern?

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM

I often find that most people have no idea how much they eat. They don’t know how many meals, snacks, nibbles or handfuls of food they eat each day. Have you ever caught yourself nibbling on food while you’re cooking? 

Keeping a food record is one of the most important techniques to help you lose weight. You can keep a food record on a piece of paper or use one of the free online Apps. You may also download a free Daily Food Log on our website https://www.mynutritionandme.com/daily-food-log/

A food record can help you identify your daily meal patterns. It can also help you visualize the amount of food eaten per meal and per day. The key is to be true to yourself and record everything. In your food record, make sure to include food and drink, time and amount of food eaten. Will you record that piece of cheese you ate as you were prepping the appetizer for your family gathering?

In addition, a registered dietitian can coach and help recognize the patterns and educate on making changes to lose weight. It is similar to initial piano lessons where you start to read notes and become more creative at playing in your own way.

Get Your Kids Involved with Cooking

Get Your Kids Involved with Cooking

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM

It’s important that kids eat a balanced, mixed diet that contains all the important nutrients such as carbohydrates, protein, healthy fats, vitamins, minerals and fiber.

Kids develop their own taste at an early age but you as a parent may influence your child’s preferences and eating habits.

There are so many benefits to getting your kids involved in the kitchen. A study published by Public Health Nutrition involving a survey of students in 151 schools across Alberta showed that children who helped with cooking showed a greater preference for fruits and vegetables.  In addition to this, cooking creates a bonding experience with the parent and child. It increases children’s math skills, creativity and ability to follow directions. 

Kids always love to eat food they cook or help prepare. Make sure kids are aware of kitchen safety. Be available and patient. Give ownership to your children and praise them for a job well done. Here are some ways to help your kids get involved with meal prep or cooking:

·      Let them wash fruits and vegetables

·      Cut with safe scissors or tear lettuce, greens or chives

·      When shopping, let them help with fruit and vegetable selections

·      When cooking, ask them to peel and slice the vegetables

·       Ask them to add seasoning and stir

·      They can carry ingredients from one place to another

·      Allow them to pour, scoop and mix

·      They can help with the cleaning up or setting the table 

 

Here’s a recipe I enjoy making with my 7 year old son:

chicken orzo.png

ChickenOrzo Soup

 

 

Ingredients:

16 cups canned low-sodium chicken broth

2 ½ lbs cut up chicken breast

8 oz Orzo

½ cup diced onion

3 whole carrots peeled & thinly sliced

3 celery stalks sliced

1 can diced tomato

3 Tbsp fresh lemon juice

2 Tbsp canola oil

1 tsp dried basil

Salt & pepper to taste

Preparation:

·      Using a large pot, add canola oil, onions & chicken breast. Sautee for 5 minutes

·      Add carrots, celery, diced tomato. Cover with chicken broth. Bring to a boil then simmer until vegetables are tender

·      Stir in lemon juice, basil & orzo. Simmer until orzo is tender

·      Season soup with salt & pepper to taste

 

 

If You Haven’t Tried Kale, May be it’s time to try it?

If You Haven’t Tried Kale, May be it’s time to try it?

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM

Kale is not only low in calories but it’s packed with flavor! It’s an antioxidant and has anti-inflammatory benefits. It’s high in vitamin K, vitamin A & vitamin C . 

Here’s an easy 2 step recipe for kale:

 

onion.png


Caramelize one large onion in 2 Tbsp canola oil.  Add 1 Tbsp minced garlic

Add 16 oz raw chopped kale

Keep cooking

Add salt & black pepper to taste

Here you go!

.....with your favorite pairing (for example chicken breast)

Enjoy! 

Light Summer Recipes

Light Summer Recipes

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM

Seasons come and go; so do fruits and vegetables. Take advantage of the different fruits and vegetables every season offers. Vegetables in season include radishes, arugula, cucumber, beets, bell peppers, carrots, zucchini, garlic, corn and rhubarb. Fruits in season include apricots, plums, cherries, blackberries, nectarines, strawberries, peaches, tomatoes, passion fruit, melon, lemon and lime.

Make sure to visit your local farmers’ markets for the freshest fruits and vegetables..

One of my favorite vegetables in season is cucumber. It’s grown all over the world in numerous varieties. It’s available all year round but peak in the summer.

Cucumber Dip Recipe:

Ingredients:

1 (16 ounce) container low-fat sour cream

2 cucumbers, peeled, seeded & chopped

2 Tbsp green onions, chopped

2 Tbsp lemon juice

1 cup fresh dill, chopped

1 tsp salt or to taste

Directions:

Mix sour cream, cucumber and dill in a bowl until thoroughly blended. Stir in lemon juice and salt. Cover and refrigerate 1-2 hours.

Enjoy with pita or vegetable chips.

My favorite fruits of the season is watermelon. This fruit is thought to be native to Africa. It’s grown in different varieties and can vary in size and shape. Watermelons are in season from May to September, and at their peak from mid June to late August.

Watermelon Salad Recipe:

Ingredients:

1 small seedless watermelon, rind removed, cut into 1” cubes

6 oz crumbled feta cheese

1 cup lightly packed mint leaves

Directions:

Place watermelon pieces in a large bowl. Add feta cheese and mint. Mix as needed. 

Childhood food experiences are important to eating behaviors in adulthood

Childhood food experiences are important to eating behaviors in adulthood

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM

Did you know unhealthy eating habits established early in life may extent into adulthood?

Evidence indicates that dietary habits acquired in childhood persist through to adulthood. Healthy eating patterns are associated with a reduced risk for certain types of cancers, cardiovascular disease, type 2 diabetes, overweight and obesity. 

Teach your kids to eat healthy. Some healthy eating patterns include:

Make healthy snacks available. Keep fruits and vegetables on hand and ready to eat. Other healthy snacks include low-fat yogurt, peanut butter and celery or apple, and whole-grain crackers and cheese.

Get them involved. Let them help with meal planning and cooking.

Introduce new foods and ask them to eat at least one bite.

Eat your meals together without any distractions. According to a number of reports issued by the National Center on Addiction and Substance Abuse at Columbia University(CASA), children who eat at least five times a week with their family are at lower risk of developing poor eating habits, weight problems or alcohol and substance dependencies, and tend to perform better academically than their peers who frequently eat alone or away from home.

Be a role model. Eat healthy yourself!

Enjoy these fun recipes with the kids:

Ants on a Log:

 Cut several stalks of celery in half. Spread with low-fat cream cheese or peanut butter. Sprinkle raisins.

Fruit Kabobs:

 Use various pieces of fresh fruit such as: Cantaloupe, blueberries, strawberries, honey melon, and pineapple. Thread fruits onto kabob skewers as desired. 

Try a Green Smoothie This Weekend!

Try a Green Smoothie This Weekend!

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM

Smoothies are a great way to get your daily allowance of fruits and vegetables. You can create individual serving smoothie bags and freeze them for convenience.

Thicker smoothies make you feel fuller. Include ingredients such as chia seeds, flaxseeds, ice, frozen yogurt, oats, wheat bran, wheat germ, or frozen fruits to thicken smoothies.

Your smoothie can be sweet without adding all the sugar....just use ripe fruits to give you the most bang for your buck. Vanilla extract, cinnamon, and nutmeg will add sweetness without adding calories. You may also use sugar substitutes, honey or maple syrup in small quantities.

If you want to use your smoothie as a meal replacement for breakfast, make sure to add protein. You can use milk, Greek yogurt, kefir, cottage cheese, ricotta cheese, tofu, chickpeas, white beans, or protein powders as protein sources

Ingredients:

I frozen banana

2 cups baby spinach

1/4 cup almond milk

1/3 cup orange juice

1 tablespoon flaxseed meal

Directions:

Place the banana, spinach, and flaxseed meal into blender. Pour the almond milk and orange juice. Cover and blend until smooth. Serve & enjoy! 

Celebrating National Nutrition Month

Celebrating National Nutrition Month

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM

Put Your Best Fork Forward!

This month is a reminder that each bite counts! Making small shifts in your food choices, can add up over time. Throw out those diet books and magazine articles that offer your false hope of losing weight quickly, easily and permanently.

  • A healthy diet should be based on variety to help meet your nutrient needs and may reduce cravings. Focus on reducing foods that are high in fat.

  • Don’t eat while doing other things, such as driving or watching TV. Focus on your food. Eat slowly and savor each bite. Listen for your body signals that tell you that you are no longer hungry.

  • Avoid skipping meals. This will only cause overeating at your next meal. It’s also believed to slow down metabolism. Control portion sizes of all foods.

  • Drink 6-8 glasses of water each day & exercise on most days of the week. 

Great Recipe for Quinoa Lovers!

Great Recipe for Quinoa Lovers!

Quinoa Vegetable Salad

Quinoa Vegetable Salad

BY KAROLIN SAWERES @MYNUTRITIONANDME.COM
Pronounced “KEEN-WAH”......I have had many people ask me about the recipe of my quinoa vegetable salad so I decided to post it on our website.....if you have not tried it yet, you may just  become a quinoa lover....

Quinoa is high in protein compared to other plant-based foods. It contains all nine essential amino acids. It’s high in fiber; mostly soluble fiber. It also contains magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various antioxidants. Antioxidants are substances that neutralize free radicals and are believed to help fight aging and many diseases.

There are three main types of quinoa: white, red and black.

Quinoa is Gluten-free and appropriate for people with celiac disease or Gluten-intolerance

Below is my quinoa vegetable salad recipe.......give it a try! 

Ingredients:

1 cup Quinoa

2 ½ cups water

1 cup halved baby tomato

¼ cup diced red onion

¾ cup diced English cucumber

½ cup yellow bell pepper

½ cup orange bell pepper

½ cup canned/drained chickpeas

½ cup crumbled feta cheese

¾ cup chopped parsley

1 tsp sumac

½ to 1 tsp salt as desired for taste

1 tsp ground black pepper

1 Tbsp dried mint

2 Tbsp olive oil

3 Tbsp white wine vinegar

Instructions:

1.    Cook quinoa according to package instructions or add 2 ½ cups water to 1 cup quinoa with a pinch of salt in a pot and bring to a boil. Lower the heat to medium-low and cook for 25 minutes. Transfer to a large bowl and refrigerate until cold.

2.    Once quinoa is cold, add all remaining ingredients and gently stir until evenly mixed.

 

 Enjoy! 

 

February is National Heart Month!

February is National Heart Month!

By Karolin Saweres @mynutritionandme.com

According to the American Heart Association’s 2016 Heart Disease and Stroke Statistics Update, one of every three deaths in the U.S. in 2013 were from heart disease, stroke and other cardiovascular diseases, while heart disease and stroke were the No. 1 and No. 2 killers worldwide.

Create lasting changes in your life today to help prevent heart disease and other cardiovascular issues. One small step at a time.

 Eat Smart

Eat fiber rich foods to keep you feeling fuller longer. Include fruits, vegetables, whole grains, beans & legumes, nuts & seeds, lean protein, low-fat dairy and healthy fats (non-tropical liquid oils, seeds, avocados & fatty fish).

Limit sweets & saturated fats (from animal sources like meat & dairy and tropical oils like coconut & palm). Also, limit processed meats, salty or highly processed foods, and solid fats like butter.

Avoid hydrogenated oils/trans fats found in some processed foods.

Keep healthy foods and snacks available. Remember, out of sight, out of mind!

 Exercise

American Heart Association Recommendations:

For Overall Cardiovascular Health:

   At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150

OR

   At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity

AND

   Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits

For Lowering Blood Pressure and Cholesterol

   An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week

 Remember to start slowly. Make exercise enjoyable, affordable, and convenient. Exercise helps you lose fat and inches. It also reduces stress and increases well-being. So start moving!

Have you made your New Year’s Resolutions yet?

Have you made your New Year’s Resolutions yet?

by Karolin Saweres @mynutritionandme.com

Begin your new year by turning your resolutions into real solutions. Improve your health through dietary changes and lifestyle modifications.

The Dietary Guidelines for Americans 2015-2020 (DGA) encourage Americans to increase their fruit, vegetable and whole grains intake and limit intake of added sugars and solid fats. The calories you get from added sugars and solid fats provide low nutritional benefits.