Category Archives: protein

beef & vegetable noodle stir-fry

We often hear that eating healthy, fresh foods is too expensive and that it’s much cheaper and easier to pick up fast food on the way home then to make a meal at home.

One of my goals is to dispel this myth. Eating healthy doesn’t mean slaving away at the stove or breaking the bank. What it does take is some planning ahead, a little creativity and a love for great food.

The next time I make a stir-fry I’ll be reviewing a wok set sent to me by CSN Stores. CSN Stores has everything from dishes to dining room tables. Look for the review and a new stir-fry recipe coming soon!

Here is a meal that is well-balanced, comes together quickly, tastes great and costs $10.20 for four servings! ($2.55/person)

Even better? The pasta and vegetables were organic and the beef passes the Whole Foods Meat Quality Standards.

Money-Saving Tip: Add frozen veggies to your grocery list! They won’t go bad, they are often cheaper and have just as many nutrients as fresh ones!

Beef & Vegetable Noodle Stir-Fry – 4 servings

  • 4 oz whole-grain spaghetti
  • 16 oz bag of frozen Chinese Stir Fry Vegetables
  • 8 oz skirt steak
  • 3 Tbsp soy sauce
  • 2 Tbsp sesame oil
  • 1 tsp sriracha (if desired)

Prepare the pasta as directed.

Heat large pan over medium heat. Coat with cooking spray. Add steak to pan and season with salt & pepper. Cook for about 3 minutes per side. Transfer to a cutting board to rest.

Meanwhile prepare the sauce. Mix together soy sauce, sesame oil and sriracha.

Add the frozen vegetables to pan and saute for about 6 minutes, until cooked through.

Turn off heat and add pasta and sauce to pan. Toss to combine. Slice steak into thin slices and serve over pasta.


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Filed under great meals, pasta, protein, Recipes, sriracha, Uncategorized, vegetables, whole foods, whole grains

ask the nutritionist: breakfast on the go

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Breakfast is often times the first meal that we neglect, whether we are trying to skip meals or would prefer to spend the extra time sleeping. But as we’ve been told since we were young, “breakfast is the most important meal of the day” and there really is some truth to that. We’ve been “fasting” all night and we need some energy to focus and perform our best, whether it be at school, work, or play.

When I was in high school, eating breakfast, was like, totally not important to me. I was focused on the essentials: finding the perfect Abercrombie & Fitch outfit and making sure my bangs were curled just so.  My mother being oh-so-wise would make fresh waffles for my brother and I, which if we couldn’t eat whilst getting ready for school, we could take along in the car with us. Very Pleasantville of her, don’t you think?

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Abercrombie & Fitch is no longer cool (I don’t think?), my bangs no longer need curling and I’ve fully embraced breakfast. My day just wouldn’t be the same without it, nor would you want to be in my presence if it was missed.  Here are some of my breakfast staples – I often eat my meals in courses- an egg at home first thing and then something a little more substantial at work. I prefer splitting my meals up a bit, but obviously everyone will have different preferences!

Normal Breakfast:

  • First Course: Coffee and Coconut Creamer
  • Second Course: An Organic Egg (fried or hard boiled)
  • Third Course: Oatmeal & Peanut Butter, Hemp or Sprouted Bagel or Smoothie

Oddly enough, I rarely find the need to switch up my breakfasts, I love having a combination of proteins, fats and carbs. On weekends at home the taster will often make some omelets or something a little more exciting! (ie. bacon) But if you like some variety, here are some other ideas:

  • Cedarlane’s ready-to-go omelette
  • hard boiled egg and slice of sprouted bread
  • fruit, bread and peanut butter/almond butter
  • greek yogurt, cereal and peanut butter/almond butter
  • smoothie: almond/coconut milk, juice, spinach, fruit, amazing grass and/or protein powder, flax seeds, chia seeds, etc.

Do you eat the same things for breakfast or do you have to switch it up?

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Filed under ask the nutritionist, coffee, eating local, eggs, fats, protein, Uncategorized, whole foods, whole grains

classic chicken salad

For some reason I’ve had a hankering for chicken salad lately – I’m not sure if it was inspired by the cherry chicken pasta salad that I recently made or the desire to find something new and exciting for lunch, but this is the perfect light lunch for a sunny, summer day. This lunch proved to be quite filling over a bed of arugula and I love the juicy sweetness that the grapes added. An added bonus? Two lunches completed on Sunday, which significantly cuts down on my normally ridiculous lunch prep. 🙂

Chicken Salad – 2 servings

  • 1 organic chicken breast
  • 4 stalks celery, chopped
  • 2 green onions, sliced
  • 2 cups red grapes, sliced in half
  • 1 Tbsp light mayonnaise (I used a vegan canola oil mayo)
  • 2 Tbsp Simply Boulder Culinary Honey Dijon Sauce
  • salt & pepper

Poach or cook chicken breast. Let cool and cut into pieces. Combine all ingredients and chill for at least 1 hour. Serve over greens or on bread.


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Filed under fruit, gluten-free, great meals, protein, Recipes, salad, Uncategorized, vegetables, whole foods

a better nacho

This summer at Camp Endeavor I will be leading a lot of cooking classes and I couldn’t be more excited! Last year we made Spring Rolls and they were a big hit, I love seeing kids try new foods and enjoy things they don’t think they will. I wanted to test out some new recipes before camp starts and this one is so delicious I had to share!

After watching Food Revolution, I was really inspired by Jamie’s addition of vegetables in everyday dishes like sloppy joes and nachos. In a quest for healthier alternatives to kid favorites I thought that nachos would be a great meal to have the kids at camp prepare as well as a recipe that they could then prepare for their families once they returned home.

The mission: Make nachos into a healthy meal and include as many vegetables as possible.

The result: A filling, well-rounded meal that is stuffed with vegetables and enjoyed by everyone – kids and adults.

Beef & Veggie Nachos – 4 servings

  • 16 oz grassfed beef
  • 1 onion, chopped
  • 1 zucchini, chopped
  • 4 oz mushrooms, roughly chopped
  • 1 green pepper, chopped
  • 1 can fiesta corn, drained
  • seasonings: cumin, cayenne pepper, salt & pepper
  • tortilla chips
  • shredded cheese
  • toppings: chopped tomatoes, green onions, black olives, lettuce, salsa and sour cream
  • 1 can refried black beans

Heat large pan. Add beef and onions to pan, cooking for about 4 minutes. Add zucchini, mushrooms, peppers and seasonings. Let simmer until no pink meat remains, about 4-5 minutes.

Heat can of refried beans or black beans and turn on broiler. Layer tortilla chips on pan. Top with beans, beef mixture and top with a sprinkle of cheese. Broil until the cheese has melted, about 3-4 minutes.

Serve nachos with additional toppings and napkins. 🙂



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Filed under beans, cheese, eating experiment, great meals, lose weight, protein, Recipes, Uncategorized, vegetables, whole foods, whole grains

ask the nutritionist: buying bread

Choosing a loaf of bread in the endless bread aisle can be confusing and down-right overwhelming!

It doesn’t have to be though, with a few quick tips and key things to look for you can leave the store with a wholesome loaf of bread, without spending a ton of time!

  • 100% Whole Grain – look for the whole-grain stamp and check the ingredients, the first few ingredients should at least be whole-grain
  • No sugar or high fructose corn syrup (If a sweetener is in the bread, it should not be in the first 5 ingredients)
  • Each slice should have at least 2-3 grams of fiber and 2-3 grams of protein – the combination of protein and fiber will help fill you up
  • All-Natural or Organic is always a bonus – long ingredient lists with tons of preservatives is never a good thing

I generally stick with sprouted bread and my beloved hemp bagels which are often found in the freezer, depending on the store. (And baguettes made with white flour on special occasions 🙂 )

What kind of bread do you buy?

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Filed under ask the nutritionist, protein, whole foods, whole grains

peel & eat shrimp

Peel & Eat shrimp always takes me somewhere warm and somewhere along the beach. I spend those long Minnesota winters imagining myself eating fresh shrimp in between sips of a salty corona and white sand beneath my toes. Winter is long gone, but I have yet to see the ocean so I can only think of the next best thing.

I’ve had some amazing salt & pepper shrimp before so that is where I wanted to go with this. So flavorful that cocktail sauce isn’t even given a thought. The marinade is simply olive oil, salt & pepper and then the shrimp were grilled, making them so good and so reminiscent of the beach that I could almost feel the sand beneath my toes.

Peel & Eat Shrimp – 2 servings

  • 1 lb peel-on jumbo shrimp
  • 1 Tbsp olive oil
  • salt & pepper

Toss shrimp with olive oil and salt & pepper. Heat grill to medium-high. Place shrimp on grill and grill for about 3 minutes per side until shrimp is cooked through. Grind a little more pepper on if desired.



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Filed under appetizers, great meals, protein, Recipes, seafood, whole foods

truffled deviled eggs

One thing I’ve been wanting to make since I received truffle salt is deviled eggs – with truffle. Doesn’t it just sound heavenly? I tried it in scrambled eggs, which turns them into a decadent treat but deviled eggs was next on my list.

I figured these upscaled deviled eggs could benefit from the addition of caramelized shallots in replacement of raw onions- a decision that I can confidently say, was a good one.

They would make the perfect cocktail party fare or be a wonderful addition to a brunch. Either way they are sure to impress.

Truffled Deviled Eggs – makes 16

  • 8 hard-boiled eggs
  • 1 shallot, minced
  • 1/2 Tbsp olive oil
  • 3 Tbsp light mayonnaise
  • 1 tsp mustard
  • 1 1/2 tsp truffle salt
  • pepper
  • chives

Peel eggs and cut in half, lengthwise, being careful not to break the whites. Remove yolks and set in a medium size bowl. Heat olive oil in pan over medium heat and add shallots, cooking until starting to brown, about 4-5 minutes. Add shallots and remaining ingredients to egg yolk bowl and mash to combine. Fill egg whites with yolk mixture. Top with chopped chives if desired.

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Filed under appetizers, eggs, fats, herbs, protein, Recipes, Uncategorized