Tag: dietitian approved recipes

Autumn Broccoli Salad

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This Autumn Broccoli Salad features seasonal fruits and vegetables with an easy to make homemade Greek yogurt dressing – making it a perfect side dish for your next holiday gathering!

This recipe is for the nights you find yourself saying, “I have to bring a side dish to a party, but have no time!” Just chop up your seasonal vegetables listed below, and whisk together a few simple salad dressing ingredients, and there you have a nutritious side dish that all your friends and family will love!

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Creamy salad dressing typically use mayonnaise as the base. For extra protein, we decided to swap mayonnaise with Greek yogurt in this recipe. The tang of yogurt and sweet hints of honey pair together nicely on this salad.

Enjoy this salad as a simple side to dinner, or enjoy it as your meal prep for the week! For a light lunch, try adding chicken or salmon on top for your source of protein.

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Autumn Broccoli Salad

Serves: 6

Total Time: 10 minutes

Salad Ingredients:

  • 4 Cups kale, chopped
  • 3 Cups raw broccoli, chopped
  • ½ Cup red onion, diced
  • 1 Red apple, diced
  • ⅓ Cup slivered almonds

Dressing Ingredients:

  • 1/2 Cup 0% Greek yogurt
  • 2 Tablespoon organic honey
  • 1 Tablespoon lemon juice
  • 1 Teaspoon apple cider vinegar

Directions:

  1. Massage kale in a large bowl and set aside. (Note on how to massage kale: put kale into a bowl and squeeze with your hands. Massage kale for 1-2 minutes until soft)
  2. Add all other salad ingredients to the large bowl with kale. Mix together using large wooden spoons.
  3. Whisk together the dressing ingredients in a separate medium-sized bowl. Pour on top of the salad, and mix again.
  4. Allow the salad to sit for 30 minutes before serving (This allows the kale to absorb the dressing making your salad more soft and enjoyable to eat. Or just put it in the car and head to your party!)

Notes:

  • Apples can be substituted with dried cranberries or pomegranate seeds
  • This recipe is gluten free and vegetarian
  • To make the dish dairy-free/vegan, swap the Greek yogurt for ¼ Cup tahini and 2 Tablespoons of water

If you make our Autumn Broccoli Salad, let us know! Share your creation on Instagram and tag @britanyjonesrd for a chance to be featured on our stories. 

-Recipe and photography by Gabriella Childers, Brittany Jones Nutrition Group Intern

Heart Healthy Cooking Segment with Fox Carolina

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Did you know that the recommendation for sodium per day is 2400mg which is 1 TEASPOON total per day?

Most Americans are getting way more than the recommend amount (not to mention some restaurant dishes can have 2000mg+ sodium in them). High blood pressure is known as the “silent killer” because it’s symptoms are not always obvious, and watching your salt intake is one way you can combat this risk factor.

Instead of adding salt to foods in cooking or at the dinner table, try using herbs and spices instead! Watch my Fox Carolina segment below for more tips, and click here to get the Go Red for Women  Herbed Veggie Skillet recipe that I demonstrated on the show!

10 Healthy Afternoon Snack Ideas

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The 3pm hunger strike is real! t’s been a long day, you ate lunch 3-4 hours ago and it’s not time for dinner yet. Your afternoon “snack attack” can make or break the rest of your afternoon, either giving you a major sugar high and energy crash OR giving you sustainable energy through the rest of your work day!

But exactly how do you get this “sustainable snack energy?”

By combing healthy carbohydrates, protein and healthy fat.

The healthy carbs will give you the energy boost you need and the protein and healthy fat will help sustain that energy until dinner time.

10 Healthy Afternoon Snacks

  1. 1 small apple + ¼ cup unsalted nuts
  2. ½ banana + 2 Tablespoons of natural peanut butter
  3. 1 small orange + 1 string cheese stick
  4. 1 cup raw vegetables + 2 Tablespoons hummus
  5. 6oz of Greek yogurt + ½ cup fresh berries
  6. 3 cups air popped popcorn + 1oz cheese
  7. 1 hard-boiled egg + ½ medium orange
  8. 3 celery stalks + 2 Tablespoons natural peanut butter + 1 Tablespoon dried cranberries
  9. 1 cup diced watermelon + 1oz feta cheese
  10. 1 piece of Ezekiel toast + ¼ avocado

As always, be sure to plan your meals and snacks with the Blush Nutrition Meal Planner ahead of time to stay on track! Happy afternoon snacking!

(This blog was originally published by Brittany L. Chin Jones, MS, RD, LD for Pure Barre Corp LLC)

Peanut Butter Thumbprint Cookies Two Ways

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Who doesn’t love peanut butter cookies during the holidays? I put a spin on this classic recipe using almond flour (gluten free) and giving my guests the option of choosing peanut butter and jelly, or peanut butter and chocolate.

I recommend using organic fruit preserves (without high fructose corn syrup) for the jelly option, and you can use Nutella or the Trader Joe’s Cocoa Almond Butter for the cocoa ones! You’ll also want to be sure to get the NATURAL peanut butter without hydrogenated oils, as these are trans fats which will build up plaque in the arteries. The World Health Organization is banning hydrogenated oils due to it’s tie in with heart disease in 2023, but until then just read the ingredients and be sure to avoid them to keep your heart healthy.

Check out my easy to make recipe below, with only 6 ingredients! Each cooke comes in between 90-100 calories (depending on filling), has less than 10 grams of carb, and over 3 grams of protein to keep you full!

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Gluten Free Peanut Butter Thumbprint Cookies

Serves: 24 Cookies

Ingredients:

  • 1 Cup Natural Peanut Butter (no hydrogenated oils in the ingredients)
  • 1/2 Cup Almond Flour
  • 1/2 Cup granulated sugar, more for rolling
  • 1 Egg, beaten
  • 1/2 teaspoon Vanilla
  • Organic Fruit Preserves and/or Cocoa Spread

Directions:

  1. Preheat the oven to 350°F
  2. In a bowl, combine all ingredients (except filling) and mix with a wooden spoon or your hands
  3. Line a baking sheet with parchment paper
  4. Shape dough into 24 small 1-inch balls
  5. Roll each ball in granulated sugar to coat
  6. Place on parchment-lined cookie sheet
  7. Lightly press the center of each dough ball with your thumb to create a well
  8. Add ¼ teaspoon of jam or cocoa spread in the center of each cookie
  9. Bake for 7 – 9 minutes, until set on the outside but still very soft – do not over bake!
  10. Slide the parchment papaer from the baking sheet onto the counter. Let cool for 5 minutes before enjoying!

 

Blush Nutrition One Day Meal Plan

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I shared some of my healthy eating tips for the New Year with Scene on 7 on Monday. Learn how to spot a fad diet, how to have a healthier 2018 and my cauliflower rice burrito bowl recipe (featured at the end of this blog post)!

I am a firm believer in meal planning to help you reach your health and wellness goals! Through Blush Nutrition, I offer custom meal planning for my clients complete with recipe books and grocery lists. Check out my sample One Day Meal Plan below!

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Blush Nutrition One Day Sample 1550 Calorie Meal Plan

Breakfast 7:00AM 6oz Vanilla Greek yogurt with ½ cup blueberries and 1oz almonds (286 calories)
Snack 9:30AM 1 medium apple and 2 Tablespoons natural peanut butter (216 calories)
Lunch 12:30PM Pomegranate Grilled Chicken Salad: 2 cups baby spinach, ½ cup pomegranate seeds, 1oz fat free feta cheese, 3oz grilled chicken breast (no skin) and 2 Tablespoons light balsamic vinaigrette dressing (486 calories)
Snack 3:30PM Balanced Breaks® Gouda Natural Cheese with Honey Roasted Peanuts and Dried Cranberries (170 calories)
Dinner 6:30PM Cauliflower Rice Burrito Bowl (386 calories)
  1544 Calories Total*

* To find out your individualized calorie recommendations please consult a physician or Registered Dietitian

Cauliflower Rice Burrito Bowl

Serves: 1

Ingredients:

  • 1 Tablespoon olive oil
  • ½ Cup bell pepper slices
  • ½ cup onion slices
  • ½ teaspoon black pepper
  • 5oz (½ Package) Steamfresh Cauliflower Rice, cooked
  • ¾ Cup (half 15.5oz can) low sodium black beans, rinsed
  • ½ Cup grape tomatoes
  • 1 100 calorie guacamole package
  • 1oz reduced fat Mexican cheese (optional)

Directions:

  1. In a sauté pan over medium heat, add the olive oil, bell pepper slices, onion slices and black pepper. Sautee until vegetables are cooked, about 3-5 minutes. Remove from heat.
  2. In a large bowl add the riced cauliflower. Add the black beans in the upper left corner, the grape tomatoes in the upper right corner, the sautéed peppers and onions in the bottom left corner and the guacamole in the bottom right corner.
  3. Option to top with reduced fat Mexican cheese, mix, and serve!

Nutrition Facts (1 serving, without cheese): 386 Calories, 24.8g Total Fat, 3.3g Saturated Fat, 0g Trans Fat, 0g Cholesterol, 524mg Sodium, 36.5g Total Carbohydrate, 10.8g Fiber, 10.1g Sugar, 9.7g Protein

Want to know more about my custom meal planning services? Contact me to set up your FREE 15 minute appointment!