Call NOW to get scheduled!
Nutritional Education
The Registered Dietitian helps you to learn which foods your body needs and how your body responds to food.
Part of the weight loss journey is learning about YOUR body and what you can do to improve how it functions.
recipes
Spinach Artichoke Dip
Ingredients
- 1 tsp olive oil 1 shallot
- diced 6 cups fresh spinach
- chopped 13oz can artichoke hearts
- chopped 8oz package low fat cream cheese, softened to room temp
- 1 cup plain greek yogurt
- 3/4 cup shredded low fat mozzarella
- 1/4 cup grated parmesan cheese
- 1 tsp garlic powder
- 1/2 tsp black pepper pinch of salt
Instructions
- Preheat oven 400 degrees
- In medium skillet add olive oil, sauce shallot, stir occasionally until tender
- Stir in chopped spinach until wilted, remove from heat & set aside
- In a bowl, mix together all remain ingredients, fold in spinach and shallot, spread mixture into a baking dish
- Bake in oven for 20-30min, depending on size of baking dish, until bubbling light on the sides and golden on top
- Remove from heat, let cool for about 3-5 minutes, then serve
Author: everyday dishes
Air Fryer Buffalo Cauliflower
Ingredients
- 1/2 head of cauliflower
- 1/2 cup buffalo sauce
- 2 Tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp salt
Instructions
- Cut cauliflower into bite-size pieces
- In alarge bowel gently stir/mix with all remaining ingredients
- Lightly grease airfryer basket or rack
- Place cauliflower in single layer and cook 375 degrees for 12-15 minutes or until fork tender or slightly brown
Author: Live Eat Learn
Creamy White Chicken Chili
Ingredients
- 2 tbsp extra virgin olive oil
- 1 medium yellow onion, chopped
- 4 cloves garlic, minced or grated
- 2 poblano peppers, seeded & chopped
- 1 jalapeno, seeded & chopped
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp chili powder
- Kosher salt & black pepper
- 1 lb boneless chicken, skinless chicken breast or thighs
- 4-6 cups low-sodium chicken broth
- 4oz cream cheese (at room temp)
- 1 can white beans, drained
- 1/2 cup salsa verde
- 1 cup shredded cheddar cheese
- 1/2 cup fresh cilantro, chopped
- avocado, cheddar cheese & yogurt for serving
- Lime zest & juice, for serving
Instructions
- In the bowl of your crockpot, combine the onion, garlic, poblano peppers, cumin, paprika, and chili powder. Add the chicken, then stir in 4 cups broth and cream cheese. Season with salt and pepper.
- Cover and cook on low for 6-7 hours or high for 4-5 hours.
- Shred the chicken using two forks. Stir in the white beans, salsa verde, cheddar, and cilantro.
- Ladle the chili into bowls. Top, as desired, with yogurt/sour cream, cheese, avocado, cilantro, and green onions. Zest lime over each bowl. Eat and enjoy!
Author: Half-Baked Harvest
Chocolate Hummus
Ingredients
- 1/4 cup milk chocolate chips
- 1 (15oz) can chickpeas, drained & rinsed
- 1/2 cup unsweetened cocoa powder
- 2 tbsp maple syrup, or to taste
- 1 tsp vanilla extract
- 1/2 tsp salt
- 2 tbsp milk (of your choice), or more as needed
Instructions
- Place chocolate chips in microwave-safe bowl, heat in microwave until melted
- Combine all ingredients in food processor except milk, add milk then add 1 TBSP at a time until blended to desired smoothness
Author: Allrecipes
Mediterranean Chickpea Salad
Ingredients
- 2 (14oz) can chickpeas, strained and rinsed
- 1/2 Cucumber, diced
- 1/2 Red Onion, diced
- 1/2 bell Pepper, red/yellow/orange, diced
- 1 cup Cherry Tomatoes, halved
- 1/2 cup Kalamata Olives, pitted and halved
- 1/4 cup Parsley, finely chopped
- 1/4 cup Olive Oil
- 1/2 Lemon, juiced
- 75 gram Feta Cheese, crumbled
- 1/4 tsp salt
- 1/8 tsp black pepper
Instructions
- In large bowl, combine Chickpeas, Cucumber, Red Onion, Bell Pepper, Cherry Tomatoes, Olives and toss to combine.
- Drizzle with Olive Oil, Lemon Juice, salt and pepper and toss until everything is well coated.
- Add Parsley and Feta Cheese and toss again until everything is well coated
Prep Time: 10 minutes
Total Time: 10 minutes
4 Servings
Author: Stephanie Kay
Cauliflower Mashed Potato Recipe
Ingredients
- 2 heads of Cauliflower
- 1/2 C grated Cheddar Cheese (about 2.5 oz)
- 1/4 C Sour Cream
- 2 Tbsp Butter (softened)
- 1/2 tsp Salt (or to taste)
- 1/8 tsp Black Pepper
- 2 Tbsp Chopped Chives
Instructions
- Cut the Cauliflower head down into florets, then steam or boil for about 8-10 minutes, until completely for tender/soft.
- you can also steam in an instant pot,
sauce pan or microwave
- Let the cauliflower drain and cool, then squeeze in a kitchen towel to remove most of the water.
- Chunkier Mash - mix Cauliflower with remaining ingredients by hand
- Smoother Mash - puree the squeezed Cauliflower in a food processor with remaining ingredients minus the chives for about 1 min, until smooth
- Mix in the Chives if desired, or sprinkle on top to garnish.
Prep Time: 10 minutes
Cook Time: 10 minutes
4 Servings
Author: Fifteen Spatulas
Cauliflower Crust Margarita Pizza
Ingredients
- 1 2-lb head Cauliflower, stem removed, cut to florets
- 1/2 C Water
- 1 large Egg
- 1 tsp Salt
- Pinch of Crushed Red Pepper
- 4 Oz of Mini Mozzarella Balls or Shredded Mozzarella
- Fresh Basil for topping
Instructions
- In a food processor, add the florets, pulse until resembles "rice".
- Add to a medium saucepan along with the Water.
- Cook 10 min over medium/low heat until very soft/tender.
- Transfer to the center of a few sheets of cheesecloth or towel. Allow to cool.
- Squeeze the Cauliflower until it no longer leeches water.
- Place it in a bowl and mix in the Egg and Salt.
- Preheat oven to 500 degrees.
- Line a baking sheet with parchment paper, spread the Cauliflower mixture into a thin circular layer (like pizza).
- Bake for 15 to 20 minutes, until lightly golden brown.
- Decrease temp to 300 degrees and remove the crust.
- Spread a think layer of Marinara sauce atop the crust and a few pieces of Mozzarella. (to combat sogginess, you can put a layer of cheese on the crust prior to adding the sauce).
- Return to oven until the sauce is warm and cheese has melted, (about 5 to 7 minutes)
- Top with fresh Basil and a few pinches of Red Pepper Flakes.
Prep Time: 15 minutes
Cook Time: 25 minutes
4 Servings
Author: A Cozy Kitchen
Egg White Frittata
Ingredients
- 1 carton of Egg Whites
- 2 tablespoon Avocado or Olive Oil
- 1 cup Cherry Tomatoes, halved
- 1 cup Baby Spinach
- 1/2 tsp Salt and Pepper
Instructions
- Preheat oven to 400 degrees.
- Grease a large shallow round baking dish/cake pan with oil, making sure to grease the sides well.
- Add remaining ingredients, stirring well and gently with a fork.
- Place baking dish on top of a baking sheet lined with parchment paper/aluminum foil just in case a bit of the oil rises above the egg white mixture (optional)
- Bake in over for 30-45 minutes until egg whites are firmly set
- Remove from oven and slice into 4-5 pieces when cooled.
Prep Time: 5 minutes
Cook Time: 30 minutes
4 Servings
Calories: 181 kcal/serving
Author: Taylor Stinson - the Girl on Bloor
5 Ingredient Baked Chicken Parmesan
Ingredients
- 4 boneless skinless Chicken breasts
- 1/3 C Parmesan Cheese, grated
- Marinara/Spaghetti Sauce, 24 oz, no sugar added
- 10oz Fresh Mozzarella Cheese, sliced
- 1 1/2 C Italian Panko Bread Crumbs (optional)
Instructions
- Preheat oven to 350 degrees.
- Spray a casserole dish with non-stick spray.
- Place the chicken breasts in the bottom layer.
- Top with Marinara/Spaghetti Sauce.
- Add a layer of sliced mozzarella.
- Stir together the panko bread crumbs and the parmesan cheese. Once combined, sprinkle the mixture on top to thoroughly cover.
- Bake at 350 for 40-50 minutes or until chicken cooked thoroughly (165 degrees)
Serve with roasted veggies or salad
4 Servings
Recipe from NutritionExpert.com
Nutrition Education
February Educational Series: Heart Health
Just in time for Valentine's Day! Dark Chocolate: Is it Heart Healthy?
Nutrition Facts Label: Cutting Through The Confusion
Let’s face it...most of us just want to get in and out of the grocery store as quickly as we can. Grocery shopping may just get squeezed in between other tasks on our ever-growing “to do” list.
We are often simply trying to remember what we have to get (if no list in hand), or distracted by any kids that are in tow. If that’s case, it’s no wonder we don’t take the time to read labels on the products we are buying, much less take the time to understand all those numbers.
While the goal is to choose more whole foods that don’t come in a box/can/container, we can still make informed and more healthful choices for packaged items. There are also many healthy whole foods that can come in a package (e.g. frozen or pre-cut raw vegetables/fruits).
However, there are no exact target numbers to make the “perfect” product choice. Our health and weight management goals depends on the total amount of calories and nutrients that we eat most often.
Use the QUICK GUIDE above to start making a habit of reading nutrition labels. Once you get the hang of it, it will become an automatic habit that takes only a few seconds while shopping.
Still a little confused? Let us know if you would be interested in a live and interactive workshop on label reading, or a guided educational video to walk through the steps.