Hummus Platter

 

Bring this pretty, no cook dish to your Super Bowl party!

Ingredients:

  • 16 oz your favorite hummus
  • 1 cucumber
  • 1-2 roma tomatoes
  • 1 small red onion
  • 1- 3.5 oz package of crumbled feta cheese
  • 1 bag of carrot chips

Instructions:

  1. Spread the hummus in the middle of the platter, leaving space around the edges
  2. Dice up the cucumber, onion and tomato
  3. Place the cucumbers and tomatoes on a paper towel to soak up the excess liquid; season with salt and pepper; let sit for about 5 mins
  4. Assemble your veggies on top of the hummus
  5. Sprinkle the feta cheese on top of the veggies
  6. Place the carrot chips around the edge of your platter

Happy Dipping!

hummus-platter

 

EWG’s Guide to Plastics

KNOW YOUR PLASTICS

It’s just about impossible to avoid plastics altogether, but you can look for plastics that are safer for your family and the environment. So get to know the recycling codes imprinted on the underside of plastic products.

Look for these numbers before you buy:

Safer choices are coded 1, 2, 4 and 5.
Avoid 3, 6 and most plastics labeled 7.
Here’s what you should know about each code:

CODE 1: PET OR PETE (NYLON)

Qualities: Thin, clear

Common usage: Bottles for water, cooking oil, peanut butter, soda

Studies indicate that this plastic is safe for one-time use. As a precaution, however, these bottles should not be reused or heated. This plastic can be recycled once into new secondary products such as fabric, carpet or plastic lumber.

CODE 2: HDPE (HIGH-DENSITY POLYETHYLENE)

Qualities: Thick, opaque

Common usage: Milk and water jugs, juice bottles, containers for detergent, shampoo and motor oil, and toys

Limit how often you refill containers made of HDPE. It can be recycled one time into products similar to those made of recycled Code 1 plastic.

CODE 3: PVC (POLYVINYL CHLORIDE)

Qualities: May be rigid or flexible

Common usage: Bibs, mattress covers and commercial-grade plastic wrap, as well as a few types of food and detergent containers

Avoid it. The manufacture of PVC creates dioxin, a potent carcinogen that contaminates humans, animals and the environment. PVC may also contain phthalates to soften it. These hormone disrupting chemicals have been linked to male reproductive problems and birth defects. PVC is not easily recycled, but some recycling plants may accept it.

CODE 4: LDPE (LOW-DENSITY POLYETHYLENE)

Qualities: Soft, flexible

Common usage: Grocery store bags, plastic wrap for household use and garbage bags

LDPE is one of the safer plastics, but recycle it – and limit waste by bringing reusable bags when you’re shopping.

CODE 5: PP (POLYPROPYLENE)

Qualities: Hard but flexible

Common usage: Ice cream and yogurt containers, drinking straws, syrup bottles, salad bar containers and diapers

PP is one of the safer plastics, but be sure to recycle wherever possible.

CODE 6: PS (POLYSTYRENE)

Qualities: Rigid

Common usage: Styrofoam coffee cups and meat trays; opaque plastic spoons and forks

Avoid it. PS can leach styrene, a known neurotoxin with other harmful health effects.

CODE 7: OTHER (INCLUDING POLYCARBONATE, BIOPLASTIC AND ACRYLIC)

Code 7 is a grab bag. It includes polycarbonate, a plastic made from BPA, a harmful synthetic estrogen. Manufacturers use polycarbonate to make five-gallon water bottles, sports bottles, clear plastic cutlery or the lining of metal food cans. New plastic alternatives to polycarbonate, such as co-polyesters, are marked Code 7 as well.

This code also includes some new, compostable green plastics, such as those made from corn, potatoes, rice or tapioca. Bio-based plastics hold promise for reducing waste, but you must put them in regular trash or your city’s compost containers, not in standard recycling bins. Bio-based plastics cause huge problems if they enter the normal plastic recycling stream.

Investigate #7 and avoid polycarbonate. Don’t heat or reuse bio-plastics unless they are expressly designed for that.

Remember: Whatever plastics you choose, never heat them in the microwave or subject them to other extreme stresses, like being kept in a hot car. Always recycle or throw away containers once they start to crack or break down.

-EWG’s Healthy Child, Healthy World

http://www.healthychild.org/know-your-plastics/

 Here are some of my favorite non-plastic options:

Pyrex 18 piece Storage set- on sale $25.00

Ball 4oz Jars – good for storing spices and homemade baby food

Ball 16oz Jars – good for storing flours and nuts, pre-made salads and overnight oats

Stainless Steel Tumbler , Stainless Steel Straws

Tabbouleh Salad

I had a dinner party this weekend with some close friends and I wanted to share with you one of the recipes everyone enjoyed, my Tabbouleh salad.  Usually, this traditional Middle Eastern salad is loaded with parsley (almost 3 cups) but I prefer my salad to be a little lighter on the parsley side.  Parsley has a mild bitter flavor and a little goes a long way. So in my version, I used both equal parts parsley and mint making it very summer-y, refreshing, and still high in vitamin A & C.

Serves: 6 people, 1/3 cup servings

Ingredients:

  • 1 cup bob’s red mill red bulgur
  • 1-3 sprigs of parsley (2 tbsp chopped)
  • 1-3 sprigs of mint (2 tbsp chopped)
  • 2-3 medium organic plum or vine tomatoes
  • 1 medium organic seedless cucumber
  • Redmond’s Real Salt
  • Black pepper
  • 3 tbsp fresh lemon juice
  • 3 tbsp fruity extra virgin olive oil

Instructions:

  1. Bring one cup of water to a boil; add the bulgur, cover, turn off heat, and let sit for 1 hour.  DO NOT remove the lid for that 1 hour
  2. After 1 hour, remove lid, divide cooked bulgur evenly into two glass containers, and place in frig to cool offIMG_8128
  3. Remove the stems from the parsley and mint and put all the leaves in a mini food processor.  Blend until the herbs are small, minced pieces.  It should yield about 1/4 cupIMG_8125
  4. Chop up tomatoes and cucumbers into a small dice, removing all seeds from tomatoes and some from cucumber if necessary
  5. Add the herbs, 1 cup tomato, and 1 cup cucumber to one of the bowls of bulgur
  6. Season with salt and pepper; add salt, stir, then taste; keep adding salt until it’s to your likingIMG_8129
  7. Add the lemon juice and stir all the ingredients together; put back in the frig so all the flavors come together
  8. Right before you eat/serve it, stir in the olive oilIMG_8130IMG_8131

 

Pregnancy Beauty Routine

Hi everyone! It’s been a little while since I posted…life has been so busy preparing for this baby boy.  I wanted to share with you guys some changes I’ve made since becoming pregnant.  Not only am I conscious about what I put in my body, I’m also aware of what I put ON my body.  Did you know it takes 26 seconds for chemicals to enter the bloodstream?  “Environmental Working Group published a combination of two studies that found toxic chemicals in the umbilical cord blood of newborn babies born in the U.S.. They screened for more than 400 chemicals, and an astounding 287 toxins were detected within the umbilical cord blood of these newborns. Of these 287 chemicals, 217 were neurotoxins, and 208 are known to damage growth development or cause birth defects.” -Deborah Burnes.  You can read more about those studies published HERE

Check out my new routine:

Pregnancy Beauty Routine

I’ve been using the EWG’s app and the Think Dirty app to check on the safety of my beauty products and cosmetics.  They are both free to download through the app store.

Hair:  Rahua Shampoo and Conditioner;  switched from Pureology Strength Shampoo and Conditioner

Face:  Acure Cleansing Gel and Brightening Facial Scrub; switched from Obagi 360 Exfoliating Cleanser

Teeth:  David’s Premium Natural Toothpaste; switched from Crest Complete Scope

Body:  100% Pure Vanilla or Coconut Body Cream and Aura Cacia Grapeseed Skin Care Oil; switched from FarmHouse Fresh and Bath and Body Works

Nails:  Trust Fund Beauty; switched from O.P.I

Serums: Kypris Beauty Elixir 1,000 Roses and Antioxidant Dew; switched from retin A cream, lightening cream, Caudalie Vinosource S.O.S Serum

Here are some examples of what you will see when you search for products on Think Dirty:

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Turkey Fennel Meatballs & Quinoa Pasta

Cooking for someone who doesn’t like the taste or texture of onions?  Try substituting with fennel!  Raw it has a slight licorice taste however when you cook it down it doesn’t taste like much.  It’s refreshing and adds a nice crunch!!  In addition, fennel is high in vitamin C, B vitamins, and fiber as well as being soothing to the stomach and intestines.  My recipe below has both onion and fennel but you can simply omit the onion and double the fennel if need be.  Also, adding veggies to your ground meat can help you extend the serving sizes and feed more people.  This is a good tip if you’re wanting to buy organic on a budget.

Fennel bulb, sliced

Fennel bulb, sliced

Yields: 7-8 meatballs

Ingredients:

  • 1 pound organic turkey breast (90-94 percent lean)
  • 1/2 cup cooked quinoa (instead of bread crumbs; provides extra moisture and protein)
  • 1/2 cup chopped fennel bulb
  • 1/2 cup chopped onion
  • 3-4 chopped fresh garlic cloves
  • 2 tbsp dried or fresh Italian parsley
  • 3 tbsp good olive oil plus a bit more for brushing meatballs
  • 1 organic large egg, lightly beaten (optional)
  • Celtic sea salt and freshly ground black pepper
  • One jar marinara sauce, preferably organic
  • One box dried quinoa pasta, preferably Andean Dream

Instructions:

  1. Preheat oven to 400 degrees
  2. In a large mixing bowl, mix together all the ingredients with a fork or gently with your handsIMG_7891
  3. Lightly roll the mixture into 2 inch round meatballs and place on a parchment lined baking sheet
  4. Spray or brush the meatballs with extra oil (I use my Misto olive oil sprayer or Kelapo coconut oil cooking spray)
  5. Bake meatballs for 30 minutes or until tops are brown and center is completely cooked (or bake for 25 minutes and broil on high for the last 5 minutes to brown tops)
  6. While the meatballs are baking, place the marinara sauce in a sauce pot on low to warm through and in another pot boil about 4-6 quarts of filtered water
  7. Cook the pasta according to the package directions, 6-8 mins, and drain
    My favorite pasta brand!

    My favorite pasta brand!

    IMG_7908

    Great Target find! So good

  8. Serve about 3/4 cups of pasta, 1/2 cup sauce, and 2-3 meatballs for each person
  9. I also served mine with roasted eggplant
  10. Top with Parmesan cheese, parsley and enjoy!
IMG_7914

Served on an 8.5″ salad plate

 

2016 Mother’s Day Gift Guide

Wondering what to give your Mom for Mother’s Day?  Give her the gift of health with some of my favorite supplements +20% off your first order !  Every women should have these basics.

Here are my top 5 recommendations:

Screen Shot 2016-04-26 at 10.01.21 AM

 

#1- Wellness Essentials Women– Each packet contains: 2 PhytoMulti with Iron tablets (green), 2 OmegaGenics EPA-DHA 500 softgels (golden yellow), and 2 Cal Apatite Bone Builder Extra Strength tablets (white); GREAT DEAL!

Or

#1 Wellness Essentials Women’s Prime– Each packet contains: 1 PhytoMulti tablet (green), 2 OmegaGenics EPA-DHA 500 softgels (golden yellow), 2 Ostera tablets (yellow), and 2 Cal Apatite Bone Builder with Magnesium tablets (off-white); GREAT DEAL!

#2- UltraFlora Balance Daily Probiotic– support for gastrointestinal and immune Health; LOVE!

#3- SpectraZyme Complete– broad spectrum digestive support; LOVE!

#4- UltraMeal Daily Support– nutritious protein drink with phytonutrients and 25 vitamins and minerals; great for a mini-meal or snack!

#5- Phytoganix– organic superfruits & greens powder drink mix; great for an afternoon pick me up instead of another cup of coffee and/or something sweet! 60 servings will last you months!!

 

My favorite things about this brand-

It’s a professional brand only available through healthcare providers and backed by research for the highest possible quality!

They have updated their formulas to the methylated forms of folate and vitamin B12!

Qualified non-GMO ingredients!

Plus, you set up your own account to deal directly with the brand!

All of these products and more are available on my ‘store’ tab located at the top of the page.  If you have any questions, email me via the ‘contact me’ tab.

Happy Shopping!

*Remember, professional brand/grade supplements are different from over the counter supplements because they are tested and regulated.  Read more about how retailers like GNC, Target, Walgreens and Walmart were found to sell products where four out of the five did not contain any of the herbs on their labels. <here>

EWG’s 2016 Shopper’s Guide to Pesticides in Produce

EWG stands for Environmental Working Group and they are “a non-profit, non-partisan organization dedicated to protecting human health and the environment.”   Their mission is “to empower people to live healthier lives in a healthier environment. With breakthrough research and education, we drive consumer choice and civic action.”

Every year the EWG puts out updated lists on the dirtiest produce and the cleanest produce available in the US.  The dirty dozen list is the produce you should buy organic if you are trying to avoid pesticides in your food.  The clean fifteen list is the produce you can buy conventional (and save money) because they have the lowest pesticide residue.  You should still wash all your produce very well before handling and/or eating.  See the 2016 lists below.

Also “The American Academy of Pediatrics recommends EWG’s Shopper’s Guide to pediatricians when consulting with parents about reducing pesticide exposure in their children’s diets.”

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* If you are trying to avoid genetically engineered (or GMO) crops, buy the organic varieties of sweet corn, papaya and summer squash.

See the full list here: ALL 48 FRUITS AND VEGETABLES WITH PESTICIDE RESIDUE DATA

**All 48 foods are listed below from worst to best (lower numbers = more pesticides).

Strawberries

Look at the difference from 2015 to 2016 (see 2015 list below).  Strawberries went from #11 to #1 on the dirty list!  All the EWG’s data comes from the USDA testing and Pesticide Data Program.  “USDA tests found that strawberries are the fresh produce items most likely to be contaminated with pesticide residues, even after they are picked, rinsed in the field and washed before eating. ” If you would like to read more about how your strawberries are grown, check out this article: Pesticides + Poison Gases = Cheap, Year-Round Strawberries

EWG's 2015 lists

Links to both 2016 lists can be found in my ‘Resources’ tab at the top of the page https://floridadietitian.com/resources/

Beef Turkey Tacos

Organic and grass-fed meats are pricier than conventional meats so the best way to get more meals out of each package is to add veggies!  Adding in veggies like peppers and onions can almost double the yield you would get if you just browned up the meat.  Do you have a picky eater that doesn’t like the taste or texture of veggies?  Blend the green peppers and onions in a mini-food processor instead of dicing them.  The veggies should just melt into the ground meat mixture and they won’t even know they are in there!!

Serves: 8-15 people          4 oz portions

Ingredients:

  • 1 pound grass-fed ground beef
  • 1 pound organic ground turkey
  • 2 organic green bell peppers
  • 2 medium yellow onions
  • Kelapo spray coconut oil
  • I head organic Bibb lettuce (Boston lettuce)
  • Salt, pepper, granulated garlic to taste
  • Optional- Organic carrot chips; Wholly guacamole; Sky Valley Sriracha sauce; Siggi’s Plain Greek Yogurt

Instructions:

  1. Wash your Bibb lettuce in running cold water and pat dry with clean paper towel
  2. Dice up both your onions and green peppers
  3. Spray coconut oil in your cast iron skillet and brown turkey meat. Season with salt, pepper, and granulated garlic; put aside
  4. Spray more coconut oil in skillet and brown ground beef. Season with salt, pepper, and granulated garlic; put aside
  5. Put the diced green peppers in the skillet and sauté in coconut oil until soft; put aside
  6. Put the diced onions in the skillet and sauté in coconut oil until translucent
  7. Put everything- ground turkey meat, ground beef, and green peppers- back in the skillet with onions to warm through
  8. Place two Bibb lettuce leaves on a plate and add about 2 oz portions of the ground meat mixture in each leaf
  9. Top with you favorite toppings! (pictured with Sky Valley Sriracha with a side of organic carrot chips and Wholly Guacamole)

Beef Turkey Taco #1