Category Archives: Bringing Healthy Back

Tex-Mex Soup Bowl

Tex-Mex Soup Bowl

  • Servings: 2-4
  • Time: 30 mins
  • Difficulty: easy
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This is an easy, quick dish that can be used as a hearty soup for 2 people or a dip serving about 4 people. I usually make a vegan cheese sauce from another website (Brand New Vegan). When I make this cheese sauce, I freeze about half of it to use at a later date. Feel free to use 2 oz of shredded cheese instead.


Ingredients

  • 3 oz sliced kale (stripped from the stalk, then sliced)
  • 1 cup black beans (if using canned, make sure to rinse)
  • 4-6 oz diced tomato (any variety)
  • 3 oz chopped scallions
  • 1/2 cup salsa
  • 2/3 cup frozen sweet yellow corn
  • 2 cups of vegetable broth or reconstituted bouillon
  • 1 cup vegan cheese sauce of choice* (optional)

Directions

  1. Place all ingredients in a 2 1/2 quart pot.
  2. Heat on high, covered, until boiling, (about 5 minutes).
  3. Uncover, decrease heat to medium and continue to heat for 10-15 minutes until broth has reduced.
  4. Serve alone, with guacamole, chipotle “cream” or any other accompaniment.

Roast Pork Loin: Jersey Cuban Style

Roast Pork Loin: Jersey Cuban Style

  • Servings: 8-10
  • Time: 15 mins prep time, 8-10 hours cooking
  • Difficulty: easy
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This is a recipe that usually goes over really well at most gatherings I serve it at. All I ask is that when you consume this (or really any meat for that matter), you consume it sparingly and paired with many, many, many plant based selections. Better yet, make sure to have a fiber filled smoothie that morning with loads of calorie burning activities in preparation. Heck do that the next day (and every day) after that.


I serve this with mini rolls (whole grain if you can find them) with sides to make mini Cuban sandwiches, or with black beans and yuca.

Ingredients

  • 1 pork loin, about 3-4 pounds
  • 3-4 tbsp olive oil
  • 1 cup loosely packed parley leaves
  • 1/2 cup loosely packed garlic cloves
  • 1/4 cup lime juice
  • 1/2 cup orange juice
  • 2 tsp salt
  • 1 tsp pepper
  • 2 tsp cumin
  • 2 tbsp organo (dried)

Directions


1.  Cut pork loin in half and pierce flesh several times to create holes in the meat for the marinade to penetrate.
2.  Place the remaining ingredients in a blender or food processor and blend for approximately 2 minutes until a thick liquid forms.
3.  Combine loin and marinade in a dish deep so marinade covers both halves. Marinate for 12-24 hours.
4.  Place in slow cooker for 8-10 hours on low (but check after 6-8).
5.  Shred meat with 2 forks, add salt and/or pepper to taste, and allow to cook on low for another 20-30 minutes before serving.
6.  Serve.

For the Love of Pesto!

Walnut Pesto

  • Time: 15 mins
  • Difficulty: easy
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It has been too long since I posted, so I thought with summer gardens and farmer's markets in full swing I would take advantage. Basil growing all over the place? Pesto time!


  • For those with walnut allergies, feel free to substitute with parmesan cheese.

Ingredients

  • 2 cups basil leaves, rinsed and allowed to dry (if you have a salad spinner, use it)
  • 1 tbsp garlic (about 4-6 cloves) or more (I use closer to 1/4 cup because, well, I love garlic)
  • 3/4 cup walnuts
  • 1 cup shallots
  • 1 tbsp Italian Seasoning
  • 1 tsp red pepper flakes
  • 1-2 tsp salt
  • 1/2 cup extra virgin olive oil

Directions

  1. Place all ingredients in a food processor or blender.
  2. Blend until finely chopped.
  3. Drizzle in olive oil until combined.
  4. Marinate for at least 2 hours before using.

Hurry Up & Wait


We live in an extremely fast paced world.  Many of us go nonstop from the moment our feet hit the ground, not even taking a break to eat. We eat in the car, at a desk or event standing, shoveling it all in.  Slowing down during meal times is imperative to moving forward on your journey towards optimal health.  I present to you one of my favorite and most inexpensive ways to slow down when eating: chopsticks. Using chopsticks at meal times really forces me to slow down, because there is just so much I can pick up with them.  Although I have really improved my skills using them throughout the years, it always works to get me to slow down.  One rule though: the plate stays on the table or at least away from your mouth.  No “shoveling” the food in.  How do you slow down?

 

Working Out While “Working”

I present the latest addition to the Nutrition Map office.  The price came down on #Amazon and we promptly snagged one up plus the desk expansion kit. How does it compare to walking while working? I find it easier to get work done on the bike however prefer the treadmill for webinars and lectures. If you find yourself on any device, mindlessly surfing the net, I still recommend getting up and moving. Might as well burn some calories while “surfing”.  

When Sitting Can Kill You (Sooner)

Researchers often aim to “figure it out” or determine the one factor that is the cause of whatever they are investigating.  We want to know the magical component that can be THE cure.  We live in a reductionist culture. This couldn’t be more the case when it comes to obesity and the quest to lose weight and find good health.  There are so many theories surrounding why humans weights are climbing.  Everything from hormones, antibiotics, low activity, stress, vitamin deficiencies (just to name a few) are being investigated. We actually want it to be one single component. We NEED it to be.  Unfortunately, this is not the case.

There are so many roads I can go with this, but I am only tackling one contributing factor today.  Sitting on our bums.  The longer you sit, the more your risk of dying increases (sleeping time excluded, that you need of course).  Now you may be thinking, “I workout most days of the week so I am good” and I am sorry to report you are wrong. The longer you sit without getting up and moving, the worse it is for you.

One discovery I have made in my travels has been converting to a standing desk.  You may be thinking this is an expensive new age concept and my employer will never go for it.  I introduce what my husband came up with.

Where the Magic Happens at Nutrition Map

My standing desk is made from an old side table we found in the basement in our downsizing quest (that post is for another time). A shelf for the key board and trackpad completes the set up for my docking station.  I sit when I am with patients, stand while charting, and when I need to complete online trainings, back to the treadmill I go.” Even my watch reminds me to stand.

I Was Standing!?

Have you transformed your workspace? We would love to see it!  Comment below or on Facebook, Twitter, GooglePlus, or Instagram.  I am on Tumblr but have no clue what I am doing there.

Thai Coconut Curry with Zucchini Noodles

Thai Coconut Curry with Zucchini Noodles

  • Servings: 1
  • Time: 30 mins
  • Difficulty: easy
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When I buy zucchinis, I buy 4-5 at a time and use my “spiralizer” to make them into noodles. I usually use several cups immediately and pack the remainder into freezer safe containers, about 2-3 cups each. This recipe uses 1 container of my frozen zucchini spaghetti combined with whole wheat fettuccini. Serves 2. This recipe can totally be multiplied to make more servings.




Ingredients

  • 2 oz dry whole wheat fettuccini noodles
  • 3 cups of spiraled zucchini
  • 1/2 cup water
  • 1/2 cup thinly sliced carrots
  • 2 oz shallots, chopped
  • 3 oz sliced baby bella mushrooms
  • 1/2 cup white beans
  • 1 tbsp red curry paste
  • 1/2 cup coconut milk
  • 1 ounce chopped scallions (optional)
  • Prepared peanut sauce (optional)

Directions


1. Cook pasta according to manufacturer’s directions. If your zucchini is frozen like mine, you can use the boiling water to thaw quickly before putting in the pasta.
2. In another pot (4 quart minimum) or large sauté pan, combine the water, carrots, shallots, mushrooms, and beans. Heat on medium for 10-15 minutes until vegetables have soften.
3. Toss in the curry paste and coconut milk stirring until combined and heat for another 5 minutes.
Toss in pasta and serve immediately topped with scallions and peanut sauce (if using).

Yuca Con Mojo (Cassava with Garlic Sauce)

Yuca Con Mojo

  • Servings: 1-2
  • Time: 30 mins
  • Difficulty: easy
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This is a simplified way of making this dish quickly and with less oil than the traditional version. This recipe will serve 2 people (or 1 if you really want, I won't tell anyone).

Ingredients

  • 1 serving of frozen yuca (cassava), about 200 grams
  • 1 tbsp olive oil
  • 1 large shallot, sliced (approximately 1/2 cup)
  • 4-6 garlic cloves (I go for 6 large ones)
  • Juice of 1/2 small lemon
  • Salt to taste

Directions

  1. Place frozen yuca in a sauce pan of boiling water. Boil for 10-15 minutes until a knife able to slice easily (similar to when boiling potatoes). Save the water.
  2. Heat olive oil separately in a skillet for 1-2 minutes at medium heat.
  3. Add shallots and garlic to the olive oil, stirring often for 3-5 minutes until the shallots become somewhat translucent. Don’t walk away or your garlic may burn, then yuck!
  4. Remove yuca from the boiling water and slice into 1 inch pieces.
  5. Add yuca to the skillet with shallots and garlic. Toss to combine.
  6. Add 1/4 cup of the boiling water. Continue heating and stirring until water reduced.
  7. Toss in the lemon juice and serve. My favorite is with black beans and guacamole (and roast pork for you omnivores out there).

Tex Mex Pasta

Tex Mex Pasta

  • Servings: 1
  • Time: 25 min
  • Difficulty: easy
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This recipe serves 1, however it can easily be multiplied or split into multiple portions if you are using it as a side dish.

Ingredients

  • 2 oz whole wheat penne
  • 1/2 cup of vegetable broth
  • 2 oz shallots, chopped
  • 3 oz chopped baby bella mushrooms
  • 3 oz frozen (or fresh) kale
  • 1/2 cup black beans (canned), rinsed
  • 1/2 cup frozen corn kernels
  • 1/2 cup “cheese” sauce (I am a fan of the Happy Herbivore version, vegan or diary based (1oz of shredded cheese of choice if using dairy based)
  • 1/4 cup salsa verde
  • 1/4 tsp chipotle chile flakes (optional)
  • 100 calorie pack of guacamole (optional), served on the side

Directions

  1. Cook penne according to package directions.
  2. Heat 1/2 cup of vegetable broth in a separate pot until boiling.
  3. Add shallots, mushrooms and kale and simmer for 5 minutes until mushrooms soften and kale is cooked through.
  4. Add beans, corn, cheese sauce, and chipotle chile flakes. Stir until completely combined.
  5. Add cooked pasta.
  6. Stir and serve immediately.

Buffalo Tofu Pasta

Buffalo Tofu Pasta

  • Servings: 1
  • Time: 15 mins
  • Difficulty: easy
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This is a super easy meal that is ready in about the same amount of time is takes to cook the pasta. I chose tofu, however I am sure any protein (e.g. chicken, wheat gluten etc.) you choose will go well in this dish. Serves 1 and easily multiplied


Ingredients

  • 1/2 cup of water
  • 2 oz onion of choice (scallions or shallots work great), chopped
  • 3 oz chopped celery
  • 1/2 cup chopped tofu
  • 1/2 cup buffalo sauce
  • 2 oz whole wheat penne
  • 1 oz cheddar style cheese (vegan or dairy based)
  • 1-2 oz sour cream or mayo (vegan or dairy based), optional

Directions

  1. Cook penne according to package directions.
  2. Boil 1/2 cup of water in a separate pot until boiling.
  3. Add onions & celery and boil until reduced.
  4. Add tofu and buffalo sauce and heat for 5 minutes.
  5. Add cooked pasta, “cheese” and cream or mayo if using.
  6. Stir until combined.
  7. Serve immediately.