Hands-on time: 15 minutes Serves 4 Ingredients 1 1/2 pounds young kale, stems and leaves coarsely chopped 3 tablespoons olive oil 2 cloves garlic, finely sliced 1/2 cup vegetable stock or water Salt and pepper 2 tablespoons red wine vinegar Directions Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not …
Roasted Swiss Chard with Feta
Hands-on time: 45 minutes Serves 4 Ingredients 1 bunch rainbow chard – leaves & stems separated and chopped 1 large onion, chopped 1 tablespoon olive oil salt and black pepper to taste 2 tablespoons olive oil 4 ounces feta cheese, broken into 1/2 inch pieces Directions Preheat an oven to 350 degrees F (175 degrees C). Grease …
Roasted Red Potatoes
Hands-on time: 45 minutes Serves 8 Ingredients 3 pounds of small red potatoes, halved 1/4 cup Olive Oil 1 teaspoon of salt and freshly ground black pepper Directions Adjust oven rack to lowest position and heat oven to 450 degrees. Toss potatoes with oil, salt and pepper. Arrange, cut side down, on a large lipped cookie sheet or …
Roasted Red Pepper Vinaigrette
Hands-on time: 45 minutes Serves 6 Ingredients 3 large red bell peppers 1/2 cup olive oil 1/4 cup red wine vinegar 2 tablespoons mayonnaise 2 tablespoons grated Parmesan cheese 3 cloves crushed garlic 1/2 teaspoon dried basil salt and pepper to taste Directions Preheat oven to 450 degrees F (230 degrees C). Rub peppers with enough oil to coat; …
ROASTED KOHLRABI
Hands-on time: 10 minutes Time to table: 45 minutes Serves 4 (smallish servings since roasted vegetables shrink so much) 1 1/2 pounds fresh kohlrabi, ends trimmed, thick green skin sliced off with a knife, diced 1 tablespoon olive oil 1 tablespoon garlic (garlic is optional, to my taste) Salt Good vinegar Set oven to 450F. Toss the diced kohlrabi with …
DETOX Program
Step 1- Decreasing Inflammation 7- 10 days Anti-Inflammatory Diet included with menus Weekly Nutritional Guidance and follow ups $75.00 Step 2-Metabolic Cleansing (rids toxins) 10-20 Days Detox Diet included with menus Weekly Nutritional Guidance and follow ups $300.00 Step 3-Regeneration and Repair (cell & joint damage) 30 days or more Approved food list and recipes included Weekly Nutritional Guidance and …
Healthy Snacks
Snacking myths Snacking makes you fat Calories in = Calories out Snacking causes cavities Snacking gets in the way of good nutrition Snacking spoils your appetite Healthful snacking means giving up some fun foods Understand the need for the snack Snacking is a part of a healthy lifestyle Snack only when you are hungry and not because of boredom Decide …
Sports Nutrition
By: Laura Burk MPH, RD, LD, NASM www.elb-consulting.com Pre Event Meal Physical activity on an emptied stomach will increase muscle wasting. Consume protein and carbohydrate two hours before workout Pure carbohydrates 30 minutes before exercise (low in fiber and fat) Recovery Nutrition Timing carbohydrate consumption following exercise can facilitate your recovery. By consuming carbohydrates within 2 hours after physical activity …
Sugar….How Much Are You Consuming???
On average Americans consume 1/3 pound of sugar a day. American Heart Association recommends less than 150 calories coming from sugar for men and less than 100 calories coming from sugar for women. How much is this? Less than one can of soda. SWEET TEA Serving Size: 16 ounces Sweet tea has its name for a reason … it’s full …
Power foods
Vary your diet for Energy Fruit – disease fighting, health body antioxidant, and photochemical Dairy – bone building calcium Red meat – iron and zinc for absorption of b vitamin metabolization Complex carbs Most diets are deficient in calcium, zinc, and fluids Building muscle Excess protein turns into storage as fat Muscle grows by making the muscle work for it …