Category Archives: General

My Recipe for a Great Salad

09 Wednesday May 2012

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Posted by Jennifer (the RD) on May 9, 2012

When I make salads for the family, I like to make a salad bar type of scenario so everyone can be happy.  Here’s what I prepared for an early Mother’s Day celebration:

Mixed greens and spinach

Chopped boiled eggs

Sautéed vegetables (I used zucchini, red, yellow, and green bell peppers, green onions, and sliced mushrooms)

Edamame

Chopped tomatoes

Green peas

Corn

Chopped carrots

Tortilla strips

Chicken breast strips

Tofu (recipe from the tofu sandwiches a couple of weeks ago)

2 types of salad dressings (I used one homemade salad dressing and one balsamic vinegar spray dressing from the store)

 

Directions:  prepare the ingredients above and let everyone serve themselves! 🙂

 ♥ ♥

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My 4th WIAW – Finals Week Edition!

08 Tuesday May 2012

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Posted by Jennifer (the student) on May 8, 2012

Hello, everyone. Happy Wednesday! This is my forth WIAW and I am having so much fun joining in. Finals week is finally here and I am happy I was able to get this post together. Thank you to Jenn at Peas and Crayons for hosting the party!

This is what I ate:

 

Breakfast (6:45 am)

I had my usual coffee with hazelnut milk and stevia (and I actually had 2 cups, it is finals week after all), with a few slices of yummy homemade banana bread and blueberries. I received the banana bread from my friend Rosanne as part of a finals week care package.  Thank you Rosanne 🙂

Mid-Morning Snack (9:30 am)

A NuGo Dark –chocolate Chip Protein bar. I really like these bars for a quick snack.

Lunch (12:30 pm)

Miso Ramen Soup, while I was out running a few errands.

Mid-Afternoon Snack (3:00 pm)

Roasted Golden Beets. I love these from the farmers market.

Dinner (5:45 pm)

Homemade Potato Enchiladas with Beans. Super tasty and also part of my finals care package from Rosanne.

Dessert (7:00 pm)

My homemade “almost” ice cream. It is just blended bananas, peanut butter and cocoa powder put in the freezer for about an hour.

Thank you for joining me! I hope your day is full of healthy meals! 🙂

♥ ♥

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May 6th – Exercise Log

07 Monday May 2012

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Posted by Jennifer (the student) on May 6, 2012

 

5/6/12            Off √

5/7/12            Off √

5/8/12            Walk 2 miles, Weight-Training 30 min √

5/9/12            Off √

5/10/12            Walk 2 miles, Weight-Training 30 min √

5/11/12            Off √

5/12/12            Tennis 1 ½ hr class √

♥ ♥

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Health Benefits of Korean Cuisine

04 Friday May 2012

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Yummy Korean dishes I had at my friend Soo’s house!  🙂

Posted by Jennifer (the RD) on May 4, 2012

Korean food is becoming increasingly popular.  I remember when the Korean Taco truck came into popularity.  I think it made more people aware of what Korean cuisine had to offer.  What some people don’t realize is that the typical Korean meal is not only varied and exciting due to including so many different dishes, but also contributes an abundance of health benefits.  Here are just a few:

  • Kimchi (cabbage pickled with garlic, chile pepper, and scallions) may help to protect blood vessels and may be associated with lowering cancer risk
  • Most Korean meals include some type of soup full of tofu and vegetables which contributes to satiety and nutrient density, not calories
  • Heart healthy seafood is also a very important part of their cuisine.  It’s not just beef, like some Korean BBQ restaurant fans may think
  • I think the best part of the Korean diet is their love of fresh fruit.  Every meal is finished off by a huge plate of a variety of fresh fruit. If you have ever visited a Korean market, you know that these markets are the best places to buy fruit.  Since Koreans love fruit so much, the quality is top notch.  Most of the fruit is bought by the case!

 ♥ ♥

 

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Creamed Potatoes and Peas

03 Thursday May 2012

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 Posted by Jennifer (the student) on May 3, 2012

This is a dish my mom used to make but she used cream and butter. I used to love it but have not had it in years. I tried to make it healthier and just as tasty as the old version. I hope you enjoy it!

INGREDIENTS

  • 1 ½ pounds new potatoes (I quartered mine because they were fairly large)
  • 10 oz peas (I used Trader Joe’s English Peas)
  • 1 cup almond milk (or any milk you like)
  • 1 TBSP all purpose flour
  • 1 tsp cornstarch
  • ½ tsp herbes de provence
  • lemon pepper (just a sprinkle)
  • sea salt and fresh ground pepper (to taste)

DIRECTIONS

  1. In large stockpot, steam potatoes until fork tender.
  2. In small saucepan, add peas and about a ¼ cup of water and cook over medium heat for a few minutes. Drain excess water and set aside.
  3. In large saucepan, combine milk, flour and cornstarch. Bring to a boil and reduce heat to a simmer until sauce thickens.
  4. To sauce add herbes de provence, lemon pepper, sea salt and fresh ground pepper.
  5. Add potatoes and peas into cream sauce. Combine ingredients. Serve.

♥  ♥

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My 3rd WIAW!

01 Tuesday May 2012

Posted by in General, Healthy Inspirations

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Posted by Jennifer (the student) on May 1, 2012

Hi everyone! Happy WIAW! I cannot believe this will be my third WIAW already. This week is crazy busy for me with finals next week. Right now, I am trying for healthy and simple. Thank you to Jenn at Peas and Crayons for hosting.

 

This is what I ate:

Pre-Breakfast (6:30 am)

Coffee with hazelnut milk and stevia in my new “special mug.” I swear everything in this mug tastes better. 🙂 I am a huge anglophile, ever since I spent a semester in England years ago.

Breakfast (7:30 am)

Uncle Sam Cereal with slivered almonds, agave nectar, and hazelnut milk. I love this cereal, it reminds me of my grandmother. It was a special treat at her house.

Mid-Morning Snack (9:00 am)

Red grapes with raw cashews.

 Lunch (1:00 pm)

Spinach and mushroom enchiladas with refried beans and rice. Sorry this picture is so dark, we were in a very dark corner. I had lunch with my parents after my mother’s eye surgery.

Mid-Afternoon Snack (3:00 pm)

Decaf ice blended vanilla with soy milk from Coffee Bean.

My afternoon pick me up!

 

Dinner (5:30 pm)

Semi-homemade whole-wheat pizza with roasted zucchini, roasted mushrooms, and Daiya mozzarella topped with a green salad. I used Trader Joe’s pizza dough; I think it is pretty good for a quick meal.

Thank you for joining me this WIAW! I hope your day is full of healthy meals. 🙂

 ♥ ♥

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Getting Kids Involved in the Kitchen

30 Monday Apr 2012

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Posted by Jennifer (the RD) on April 30, 2012

When I was little, I can remember being mesmerized by what was going on in the kitchen. My sister and I used to sit at the kitchen counter just waiting for our turn to be able to stir, pour, or help out in any way we could. It was exciting for us to think that we were actually able to help out and gave us a sense of pride because we felt like we actually helped create what we were eating.  The food always seemed to taste just a little better on those days when we were actually able to help out mom.  As you can see in the picture above, my friend Isabelle had the greatest time cooking with me this past Saturday.   I truly believe that getting children involved with cooking is an easy way to introduce new foods, healthy cooking methods, etc.  Believe me, most children are so excited to be involved in the whole process, they won’t care if you do something like substitute applesauce for oil in a cake recipe or substitute some tofu for ricotta cheese in the lasagna.  Perhaps we can start posting a few kid friendly recipes in the near future.  Happy cooking!  🙂

 ♥ ♥

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April 29th – Exercise Log

29 Sunday Apr 2012

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Posted by Jennifer (the student) on April 29, 2012

 

 

 

I am almost embarrassed to post my almost non-existent workout schedule. This is my last week before finals week, so two more weeks. I have a 20-page paper due and 3 finals next week, so that is where all my focus and energy are for now. I am counting the days to summer break. Wish me luck! 🙂

4/29/12            Off √

4/30/12            Off √

5/1/12            Walk 2 miles, Weight-Training 30 min √

5/2/12            Off √

5/3/12            Walk 2 miles, Weight-Training 30 min √

5/4/12            Off √

5/512              Tennis 1 ½ hr class √

♥ ♥

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