Poached Eggs over Millet – A Simple Nourishing Breakfast

Posted on May 15, 2012 by Jennifer
poached eggs with millett

For a frugal breakfast that’s also nourishing, it is best to keep things simple. When I was little, I loved it when  my mom would make me poached eggs.  As she prepared the eggs, I would tear up slices of bread into a bowl.  Then she would place the egg on top the bread.  I always enjoyed breaking it open and watching the runny yolk soak into the bread.  This recipe is an update to my childhood favorite.  Instead of nutritionally bankrupt white bread, I serve the poached eggs over millet. Because millet is a whole grain, you get the … Continue reading →

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Healthy Weekly Meal Plan – May 14, 2012

Posted on May 14, 2012 by Jennifer

I hope everyone had a wonderful Mother’s Day!  We had a picnic and did some letterboxing – which is my absolute favorite way to spend a weekend.  In addition, my sweet husband and kids got me tickets to see the musical Wicked in a few weeks.  I am super excited about that! Anyway, it’s Monday and you know what that means.  It’s time to post your weekly menus.  Do you meal plan each week?  Meal planning saves time and money!  It can be a great way to ensure your family eats a healthy home-cooked meal each night. So here’s what … Continue reading →

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Strawberry Rhubarb Muffins Recipe

Posted on May 8, 2012 by Jennifer
strawberry rhubarb muffins

I have 5 gigantic rhubarb plants in my garden, so we have been enjoying the abundance this spring. I have been making rhubarb recipes left and right. One of our family’s favorites is Strawberry Rhubarb Muffins. I just love the taste combination of tart rhubarb with sweet and juicy strawberries. Pure heaven! These make a great breakfast or snack. I like to make a double batch and freeze them. Strawberry Rhubarb Muffins Recipe 1/4 cup butter 1/4 cup coconut oil 3/4 cup honey 2 cups whole wheat flour 1 tsp baking powder 1 tsp baking soda 1/2 tsp salt 1 … Continue reading →

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Taco Stacks – Quick and Easy Dinner Recipe

Posted on May 7, 2012 by Jennifer
taco stacks

At our house, we eat meatless meals a couple of nights a week.  Not only does this help out the grocery budget, but it also reduces the saturated fat and cholesterol in our diets.  On nights we don’t eat meat, we have some form of bean.  Beans are full of fiber – with 11 to 17 grams in a single serving (depending on the type you choose).  When you consider that it is currently recommended that Americans get  around 35 grams of fiber in a day, you could easily reach that goal each day by adding some form of beans … Continue reading →

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How to Lower Your Salt Intake and Still Enjoy Food!

Posted on May 4, 2012 by Jennifer
reduce salt intake

Most people don’t give a thought to the amount of salt in their diet, unless they have been diagnosed with high blood pressure. The hard truth is that most people in the United States eat too much table salt, far exceeding current dietary recommendations.   Current dietary recommendations suggest that sodium intake should be limited to less than 2,300 mg per day.  According to a 2005-2008 study by the Center for Disease Control and Prevention, 88% of Americans exceed this amount.  Do you eat too much table salt? The standard American diet is heavy on processed foods, which contain obscene … Continue reading →

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Healthy Sloppy Joes Recipe

Posted on May 3, 2012 by Jennifer
healthy sloppy joes

One of my favorite parts of my job is showing patients how they can still eat the foods they love.  So many people expect a dietitian to come in and give them a huge list of foods they can’t eat.  Some dietitians are like that, but that’s not how I operate.  I want to help people learn to make their favorites in a healthier way. This recipe is an example of how you can eat healthy, but still enjoy your favorite foods.  This recipe uses a trick I like to teach my cardiac patients.  Replace half the ground beef with … Continue reading →

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Sprouting Lentils

Posted on May 2, 2012 by Jennifer
sprouting lentils

If you were to pop into my kitchen on any given day, chances are I would be sprouting something.  Whether it’s sunflower seeds to use in my green smoothies, broccoli seeds to use on salads, or lentils to use in beef dishes, I generally have a colander or two of sprouts in progress at all times.   When I was younger, I thought only hippie health food nuts ate sprouts.  Now I know better.  Or maybe I am one of those hippie health food nuts Why Sprout? Sprouting is one way of helping unlock the incredible nutrition stored in seeds.  Seeds … Continue reading →

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Portobello Mushroom Wraps Recipe

Posted on May 1, 2012 by Jennifer
portobello mushroom wraps

With 4 school-age kids, some nights can be hectic at our house.  Between Scouts, band concerts, and other activities, I sometimes feel like a taxi driver.  On busy nights, I need a quick and easy meal so we don’t have to resort to eating out.  Portobello Mushroom Wraps are one of my go-to meals for busy nights.  They are so quick to throw together.  In addition, as a meatless meal, they are a help to the grocery budget. I like to serve these with a side dish of steamed edamame to provide a little bit more protein.  Edamame is a … Continue reading →

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Healthy Weekly Meal Plan – April 30, 2012

Posted on April 30, 2012 by Jennifer
menu plan monday

Do you meal plan each week?  Meal planning saves time and money!  It can be a great way to ensure your family eats a healthy home-cooked meal each night. So here’s what we are eating this week: Monday:  Cabbage Roll Casserole, Roasted Radishes, Pineapple Prep work the night before:  Soak rice. Prep work that morning:  Cook rice.  Assemble the casserole so it is ready to pop in the oven in the afternoon.. Tuesday:  Bean Enchiladas, Cilantro Lime Rice, Carrot Sticks, Berries Prep work the night before:  Soak pinto beans.  Soak rice. Prep work that morning:  Cook pinto beans and then … Continue reading →

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Soaked Whole Wheat Tortilla Recipe

Posted on April 28, 2012 by Jennifer
soaked whole wheat tortillas

I am blessed to have a Nutrimill grain mill so I can make fresh flour any time I please.  I read somewhere that flour loses 80% of its nutrients by 3 days after being ground.  Of course now I can’t find where I read that to provide a link.  However, I do know from taking multiple Nutrient Metabolism classes that the fat found in the germ of the wheat will start to go rancid a after being exposed to air, as happens when it is ground into flour.  That is why whole wheat flour should always be stored in your … Continue reading →

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