All posts by Kristin Miller, FNP

Fruits and Veggies

So I started this challenge  with my family (me, hubby, 2 1st grade girls, 10 month old) this week to cut out processed foods in 14 weeks.

Week 1: Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.

Variety of fresh fruit and vegetables

We are on day 2 and not perfect but this is what we have done so far and I like to be transparent with my patients.  I like to share this to show you that at Trinity, we are working to practice what we preach.

Day 1:

B- turkey sausage with onion, red bell peppers, eggs. Kids ate additional banana, apple, or orange.

L- “Annie’s” brand mac and cheese with nitrite free hot dogs, apple with natural peanut butter, baby carrots with ranch

D- Grilled cheddar cheese, bacon*, and green apple sandwhich (on whole wheat bread) from the “100 days of real food” cook book, carrots with ranch, green beans. (** by the way, if you have never baked bacon in the oven, it is the bomb! Preheat to 400. Lay a wire cookie rack on top of baking sheet and then lay out bacon on the wire. Bake for ~20 min. No flipping or burning (the bacon or yourself) and you can feed your 10 month old or do other things while it bakes away).  If you have leftovers, save in fridge and reheat for breakfast the next day.

Day 2:

B- smoothie- banana, strawberry, plain greek yogurt, whey protein powder, unsweetened almond milk, water

L- spinach salad with berries, mandarin oranges, parmesan, chicken and poppyseed dressing, grilled bell peppers and zucchini, brownie :) (Our friends at Brown Bag make it easy to get your fruit and veggies in.

D-  Bacon Apple Crockpot Chicken and frozen green beans or broccoli steamed (whatever I find in the freezer at home).

 

We have successfully made it 2 days!! I haven’t gone organic on my fruits and veggies yet. I am going to do some more research here and will let you know what I find out.

 

How do you like to get your fruits and veggies in? Do you buy organic?  Do you want to do this challenge with us?

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Recipe Review- Breakfast Berry Bowl

Did you make this? Did you like it or not? Make any changes? Let us know below!

Recipe Review- Breakfast Berry Bowl
 
I am always looking for new, quick breakfast ideas and our own Terri delivered!! Dry ingredients can be assembled and placed in baggies in bulk until ready to use. You could try substituting other seasonal fruit.
Author:
Ingredients
  • ⅛ cup ground flax seed
  • ⅛ cup almond or pecan meal
  • 2 tsp coconut oil or butter
  • ¼ cup berries of choice
  • 1 pkg stevia (I use “Sweetleaf” brand)
  • 1 egg
  • ¼ tsp baking powder
  • ⅛ tsp salt
  • Approximately 2 tsp water
Instructions
  1. Melt coconut oil or butter in a microwave safe bowl.
  2. Add other ingredients to bowl & stir together.
  3. Add enough water until batter is approximate consistency of thick pancake batter.
  4. Place in microwave for approximately 2 minutes.

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Recipe Review- Asian Poached Salmon

Recipe Review- Asian Poached Salmon
 
Use wild caught salmon (not farm raised). Salmon is an AWESOME source of good omega 3 fatty acids. I bought minced garlic in the jar instead of cloves to save time. I had to make this one on a weekend while I was home since it would over cook on a work day. Cook time is 3-4 hours in the slow cooker!
Author:
Recipe type: Slow Cooker
Serves: 6
Ingredients
  • 6 frozen salmon fillets, thawed
  • 3⁄4 cup chopped green onions, divided
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons minced fresh ginger
  • 4 cloves garlic, minced
  • 1⁄4 teaspoon salt, 1⁄4 teaspoon pepper
  • 2 heads romaine lettuce, chopped
  • 2 oranges, sectioned
  • 1 (2.25-oz) package sliced almonds
  • 1 cup sliced English cucumber
  • 1 cup organic Asian sesame salad dressing
Instructions
  1. Coat a 5- to 6-quart slow cooker with cooking spray.
  2. Place salmon in slow cooker.
  3. Bring 1 cup water, 1⁄2 cup green onions, soy sauce, ginger,garlic, salt and pepper to a boil in a saucepan.
  4. Pour over salmon.
  5. Cover and cook on LOW 3 to 4 hours or until salmon flakes with a fork; flake salmon into pieces.
  6. Arrange romaine on serving plates.
  7. Top with oranges, almonds, cucumber, 1⁄4 cup green onions and salmon.
  8. Drizzle with dressing.

 photo (9)

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Recipe Review- Vegetable Tian

Vegetable Tian
 
**using a mandolin makes quick work of slicing vegetables but be careful! Option: Can add yellow squash slices too using an 8x8 dish or substitue squash for potatoes
Serves: 6-8
Ingredients
  • 1 T. olive oil and 1 T. butter
  • 2 medium sweet or yellow onions, quartered and sliced
  • 4 plum tomatoes, sliced ¼” thickness
  • 1 medium zucchini, sliced ¼” thickness
  • 2-3 Yukon Gold potatoes (unpeeled), sliced ¼” thickness (may exchange for yellow squash if eating low carb)
  • 1 ½ tsp. kosher salt
  • ¾ tsp. freshly ground pepper
  • 1 tsp. dried thyme or oregano
  • 2 T. butter, melted
  • ½ cup Parmesan cheese or 1 c. Italian blend cheese
Instructions
  1. Preheat oven to 375 degrees.
  2. Melt 1 T. butter with olive oil and sauté sliced onions until almost tender and begin to caramelize.
  3. Spray pie plate or quiche dish with cooking spray and place onions in dish. Toss drained potatoes and zucchini together with salt, pepper, and thyme or oregano. Layer potato, zucchini, and tomato slices over onions and repeat around pan, shingling them and filling in center. Drizzle with 2 T. melted butter. Cover with foil and bake 40 minutes. Remove foil and sprinkle with cheese. Bake uncovered 30-40 minutes or until potatoes tender. Let stand 10 minutes before serving.

 

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