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Increase your whole grain intake with these 10 healthy, dietitian approved ancient grain millet recipes!

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Chances are you’ve heard of ancient grains.  They’ve been cultivated and eaten for ages and are now becoming popular in today’s modern diet.  Aside from great taste, there are many nutritional benefits to be gained from them!  You can check out my post on 10 Ancient Grains You Should Be Eating for more information.

As a spin-off to my 10 ancient grains post, I’m doing a series of RD curated recipes featuring each ancient grain.  I’ve already highlighted amaranthbarleybulgur, farrofreekeh and Kamut®.  In this post I am giving you all things millet!

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Before rice was the staple grain in Asia, it’s thought that different forms of millet were the widely consumed grain in this region, dating back to 5000 B.C.E.  Today, India is the world’s largest producer of millet, with eight African countries and China making up the rest of the top ten producers.  Millet is gluten-free and high in antioxidants and magnesium, which makes it helpful in controlling diabetes and inflammation.

Millet grains are usually small and yellowish in color and have a light flavor.  Like most other whole grains, millet can be eaten as a pilaf, breakfast cereal, or added to breads, soups or stews.  It can also be popped like corn and eaten as a whole grain snack!  For your convenience, I have found 10 delicious and healthy dietitian approved millet recipes. Check them out below!

Ever heard of the ancient grain millet? If not, you need to try these 10 RDN approved millet recipes ASAP!
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Cococabana Breakfast Millet from Eat 80/20

Cheesy Millet with Sautéed Vegetables and Fried Egg from RDelicious Kitchen

Sprouted Millet Pumpkin Thumbprint Cookies from The Organic Dietitian

Marshmallow Free Crispy Treats from Rachael Hartley Nutrition

Mediterranean Millet Salad with Roasted Chickpeas from Healthy Aperture

Blueberry Millet Muffins from Sharon Palmer, The Plant Powered Dietitian

Rainbow Millet Salad from Delish Knowledge

Millet and Quinoa Crust Pizza with Pesto, Spinach and Grilled Squash from Rachael Hartley Nutrition

Greek Millet from The Organic Dietitian

Sweet Sprouted Millet Granola from Nutrition Stripped

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The post Ancient Grains: Millet Recipes appeared first on Your Choice Nutrition.

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These healthy patriotic no bake mini cheesecakes are a perfect lightened-up treat for your holiday celebration!

Every holiday celebration deserves a good treat, right?  The thing is, sometimes there are too many treats at holiday celebrations.  Don’t get me wrong, I believe all foods can fit (uh, this is a dessert recipe post!), however too many desserts in one sitting usually doesn’t sit well with me or my belly.  I end up feeling bloated and sick after eating too many sweet treats.

That’s why it’s good to have a lighter dessert option – so I don’t end up so over-sweetened after the meal!  These healthy patriotic no bake mini cheesecakes are the perfect portion size for a treat and add just the right amount of sweetness.

To lighten it up I used Neufchâtel cheese, or the 1/3 less fat cream cheese you see at the store.  I then mixed in plain Greek yogurt and sweetened it with lemon juice, vanilla extract and honey.  You can adjust the sweetness to your liking, adding more or less of each (in particular the honey) until it reaches your desired taste – that’s one of the great things about this recipe! 

Looking a layer below – probably my favorite part – is a graham cracker crust. And not just any graham cracker crust, a healthier graham cracker crust!  I blended ground flax seed into it (think healthy omega-3 fatty acids, fiber and protein), added a bit of cinnamon (mmmm!) and bound it together with melted coconut oil.  You can use butter if you don’t have any coconut oil.  Delish!  I could probably eat the crust all by itself.

Serve up these Healthy Patriotic No Bake Mini Cheesecakes to friends and family this holiday!
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Top it all off with fresh summer berries and you have yourself some healthy patriotic no bake mini cheesecakes ready to serve to your family and friends!  These work great for Memorial Day, Independence Day or Labor Day…or really any day of the year!

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Healthy Patriotic No Bake Mini Cheesecakes
  • Author: Brittany Poulson
  • Prep Time: 20 minutes + 5 hours
  • Total Time: 20 minutes + 5 hours
  • Yield: 12
  • Category: dessert
  • Method: no bake
Description

These healthy patriotic no bake mini cheesecakes are a perfect lightened-up treat for your holiday celebration!

Ingredients

For the crust:

  • 3/4 cup graham cracker crumbs (about 5-6 sheets graham crackers)
  • 1/4 cup ground flax seed
  • 1/2 teaspoon ground cinnamon
  • 4 Tablespoons melted coconut oil

For the cheesecake:

  • 1 (8 ounce) package Neufchâtel cheese, softened
  • 1/2 cup plain nonfat Greek yogurt
  • 1 Tablespoon lemon juice
  • 1 1/2 Tablespoons honey
  • 1 teaspoon vanilla extract

Topping options:

  • sliced fresh strawberries
  • fresh blueberries
  • fresh raspberries
  • fresh blackberries
Instructions

For the crust:

  1. Prepare a muffin tin by inserting paper liners; set aside.
  2. In a medium bowl, combine the graham cracker crumbs, ground flax seed and cinnamon.  Stir in the coconut oil until mixture begins to bind together.  Spoon into prepared muffin cups and press down firmly to form crust.

For the cheesecake:

  1. Place the Neufchâtel cheese and Greek yogurt in a bowl and beat with an electric mixer until smooth and blended.  Add in the lemon juice, honey and vanilla extract and beat again until everything is well combined.  Adjust sweetness by adding more honey, if desired.
  2. Evenly divide the cheesecake mixture among the each muffin cup, topping the graham cracker crusts and smoothing over until level.  Cover with plastic wrap and refrigerate for 4-6 hours, or until fully set up.  Alternatively, you can place in the freezer for 1 hour, or until set up.
  3. Top with desired red and blue berries, such as fresh sliced strawberries, blueberries, blackberries or raspberries. Serve immediately out of the fridge to prevent them from softening too much.  Keep stored, covered, in the fridge when not being served.
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Tag @bpoulsonrd on Instagram and hashtag it #yourchoicenutrition

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The post Healthy Patriotic No Bake Mini Cheesecakes appeared first on Your Choice Nutrition.

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Discover the ancient grain Kamut® by trying out these 8 dietitian approved healthy, whole grain Kamut® recipes today!

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Ancient grains – you see them everywhere today.  They are grains that have been around for ages and are now coming back into the modern kitchen.  And no wonder, there are so many nutritional benefits to be gained from them!  You can check out my post on 10 Ancient Grains You Should Be Eating for more information.  As a spin-off to my 10 ancient grains post, I’m doing a series of RD curated recipes featuring each ancient grain.  I’ve already highlighted amaranthbarleybulgur, farro and freekeh.  Today I’m featuring the ancient grain Kamut®!

Kamut® (pronounced kah-moot) Khorasan grain is an ancient Egyptian variety of wheat, now called just Kamut® (an ancient Egyptian word for wheat).  It is rich and buttery-tasting.  The Kamut® grain has more protein and Vitamin E than common wheat and is a good source of fiber.  While it is NOT gluten-free, some people who consider themselves sensitive to modern/common wheat report this ancient wheat variety seems easier to digest, causing less gastrointestinal distress or inflammation than they normally experience with modern wheat products.

Kamut® takes a little bit longer to cook than some whole grains, but you can soak the grains overnight to reduce cooking time.  You can also make big batches and freeze it, using when needed on busy nights.  Kamut® works great in pilafs, soups, breads, and cold salads.  Any way you choose to eat it, this ancient grain is worth trying!  To help out, I’ve gathered 8 delicious dietitian approved Kamut® recipes for you!

Spinach, Strawberry & Kamut Salad from Eat 80/20

Kamut and White Bean Salad with Pistachio Green Goddess Dressing from Tasty Balance Nutrition

Discover the ancient grain Kamut® by trying out these 8 dietitian approved healthy Kamut® recipes today!
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Kamut Fruit Salad from Eat 80/20

Kamut Margherita Salad from MJ and Hungryman

Grilled Summer Veg Kamut Salad from Chef Catherine Brown at A Seat at My Table

Winter Squash Salad with Pomegranates, Goat Cheese & Kamut from Fork in the Road

Christmas Kamut with Pomegranate Seeds & Peas from Eat 80/20

Crock-Pot Hot Cereal With Kamut & Steel Cut Oats from Daily Dietitian

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The post Ancient Grains: Kamut® Recipes appeared first on Your Choice Nutrition.

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Have you been diagnosed with prediabetes? In this post I talk about how to manage prediabetes and prevent it from developing into type 2 diabetes by focusing on lifestyle changes.

First things first: what is prediabetes?

With prediabetes, your blood glucose (sugar) levels are higher than normal but are not high enough to be diagnosed as diabetes.  Prediabetes can lead to type 2 diabetes and heart disease. Diabetes can lead to many health complications, so it’s best to prevent it before things get worse. The good news? There are many steps you can take to reverse prediabetes and delay or prevent type 2 diabetes and heart disease and all the complications that go along with them.

Right now you may be asking yourself, “Why do I have prediabetes?”

Certain risk factors can increase your risk for developing prediabetes. These include if you:

• Are age 45 or older

• Belong to one of these racial and ethnic groups: African American, Hispanic/Latino, American Indian, Asian American, or Pacific Islander

• Have a parent, brother, or sister with diabetes

• Are overweight

• Are physically inactive

• Have high blood pressure

• Have low HDL “good” cholesterol and/or high triglycerides

• Are a woman who had gestational diabetes during pregnancy

• Have been diagnosed with Polycystic Ovary Syndrome (PCOS)

Some of these things, like your age or your family history, you can’t change. However, there are some things like your weight and how much you exercise, you can change. Being aware of your risk factors can help you take smart steps to lower your risk.

How can I prevent diabetes?

As suggested in the title for this blog post, what you do every day (your lifestyle) can affect your likelihood of developing type 2 diabetes.  Below are steps you can take to prevent type 2 diabetes:

  • Making healthy food choices
  • Being physically active every day
  • Taking time for self-care
  • Losing weight, if needed. If you’re overweight, losing just 5-7% of your total weight can help a lot.
Where do I start?

You don’t have to make a bunch of big changes all at once.  Small changes can add up to big results.  Think about ways you enjoy being active, such as walking, swimming, playing a sport, doing yoga, riding a bike, or joining a local exercise group class. If you are strapped for time, you can always find ways to be more active in your day-to-day activities such as parking further from the store, taking the stairs instead of the elevator, performing simple desk exercises at work, or walking in place during TV commercials.

How to prevent Prediabetes from becoming Type 2 Diabetes with lifestyle changes
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Practicing self-care is one thing I think gets overlooked all too often when it comes to making healthy lifestyle changes.  After all, if we need to take care of ourselves both on the inside and out – physically, mentally and spiritually.  This can help decrease stress and anxiety, which in turn helps improve your overall health. Finding what self-care means to you and choosing a goal in that category is a great step in making healthier lifestyle changes!

Another step you can take to lower your risk for developing type 2 diabetes is to make a plan to that includes healthier food choices. Ideas include:

  • Switching from regular soda and juice to water
  • Choosing whole grains over refined grains (i.e. wheat bread instead of white bread or quinoa or brown rice instead of white rice)
  • Including a vegetable at dinner every night
  • Eating a healthy breakfast every day
  • Opting for lean protein choices, such as poultry without the skin, beans and legumes, lean beef, fish and shellfish, eggs, low-fat dairy or tofu
  • Watching portion sizes
  • Eating more mindfully
  • Learning to cook from scratch at home instead of eating out (i.e. you could cook one new recipe at home each week!)
  • Cooking with healthier fats, such as olive oil
  • Baking your chicken instead of frying it
  • Having fruit for dessert

Again, you don’t need to start with every single one of these goals all at once.  You won’t succeed that way.  Pick one or two goals at a time that you feel comfortable with, but will still push you to do better.  When you decide on a goal, make sure it is a SMART goal.  After you have achieved your goal, move on to a new goal while still keeping your previous goal(s) a habit.

A note on weight loss – weight loss in and of itself is NOT a lifestyle change, or behavior.  It is often times the result of healthy behaviors. Please don’t focus solely on the scale!  When making goals, choose behavior based goals. For example, don’t choose a goal of “I will lose 15 pounds in 3 months” because this doesn’t explain HOW you are going to do that.  Instead, pick something you can actually DO, such as “I will go walking in my neighborhood for 30 minutes, 5 days a week for the next 2 months”.

If you find yourself slipping out of your new habits, it’s okay!  Just reassess where you are at and make it a goal again.  Constantly striving to do better and working towards you goals will help ensure success!

What does having prediabetes mean for my health in the future?

Having prediabetes is not a death sentence. It does not mean you will go on to develop diabetes.  Think of it more as an early warning sign.  You  can take action now to make changes before the problems and complications of diabetes and heart disease arise.  You are responsible for your own health, so put your foot forward and make a step in the right direction today!  Small lifestyle changes CAN make a big difference in your overall health.  Simply choosing 1 or 2 small changes to start working on this week can help you on your path to reverse your prediabetes!

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The post Prediabetes: How to Prevent it from Becoming Type 2 Diabetes with Lifestyle Changes appeared first on Your Choice Nutrition.

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This Peanut Butter Banana Oatmeal Smoothie is an easy, filling and delicious breakfast option that is sure to satisfy!

For those of you who don’t know, aside from this blog, I also work at my local WIC clinic one day a week.  I love being able to get out of the house and talk nutrition with pregnant women, children, infants and their families each week.  One major aspect of WIC is that alongside the education we provide, we offer supplemental foods like yogurt, whole wheat pasta, beans, fresh fruits and vegetables and many other healthy foods to our clients.  I am always looking for new and fun ways for my clients to use WIC foods at home.

This peanut butter banana oatmeal smoothie contains 5 WIC ingredients: milk, yogurt, peanut butter, oats and banana.  This is a great way to use your WIC foods at breakfast, or even for a dessert!  If you have a child who you are trying to help gain weight, this is also a great option for power packing in some nutrients and healthy fats, especially if you use whole fat yogurt and milk (the recipe originally calls for low-fat milk and nonfat yogurt).  The flax seed and peanut butter add a healthy dose of good-for-you fats. Plus, there’s 22 grams of protein in each serving and it’s gluten-free!

If you are watching your calories, you can omit the ground flax seed (70 calories, 2 g fat, 2 g protein) or cut it in half and add only 1 Tablespoon instead of 2.  I love getting in the extra omega-3’s in my diet so I always add them.  Either way you go, this smoothie is a yummy breakfast both you and your kids will love!

What's for breakfast? Try this Peanut Butter Banana Oatmeal Smoothie!
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This peanut butter banana oatmeal smoothie is easy to make, filling and delicious!  I like to slice the banana into coins and freeze them beforehand for an icier/colder smoothie consistency.  You can also add some ice until you reach your desired consistency, too.

VIDEO: HOW TO MAKE PEANUT BUTTER BANANA OATMEAL SMOOTHIE

Peanut Butter Banana Oatmeal Smoothie Recipe - YouTube

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Peanut Butter Banana Oatmeal Smoothie
  • Author: Brittany Poulson
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: ~16 oz
  • Category: Breakfast
  • Method: Blender
Description

This Peanut Butter Banana Oatmeal Smoothie is an easy, filling and delicious breakfast option sure to satisfy!

Ingredients
  • 3/4 cup lowfat milk
  • 1/2 cup plain nonfat Greek yogurt
  • 1/4 cup natural peanut butter
  • 1/3 cup oats
  • 2 Tablespoons ground flax seed (optional)
  • 1 medium banana (I like to slice mine into coins and freeze them beforehand for an icier smoothie)
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1-2 Tablespoons honey or pure maple syrup
  • 1/4 cup ice (optional)
Instructions
  1. Place all ingredients in a blender and blend for 30-60 seconds or until smooth. Pour into two cups and enjoy!
Nutrition
  • Serving Size: ~8 oz
  • Calories: 456
  • Sugar: 22 g
  • Sodium: 196 mg
  • Fat: 21 g
  • Saturated Fat: 4 g
  • Unsaturated Fat: 17 g
  • Trans Fat: 0 g
  • Carbohydrates: 47 g
  • Fiber: 7 g
  • Protein: 22 g
  • Cholesterol: 10 mg
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Tag @bpoulsonrd on Instagram and hashtag it #yourchoicenutrition

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Looking for more peanut butter recipes?  Check out the recipes below!

Peanut Butter Energy Bites

Peanut Butter Banana Chocolate Chip Muffins

Chocolate Peanut Butter Dessert Hummus

Peanut Butter Protein Pancakes

Pressure Cooker Peanut Butter Banana Steel Cut Oats

Peanut Butter and Jelly Energy Bites

The post Peanut Butter Banana Oatmeal Smoothie appeared first on Your Choice Nutrition.

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Bring back ancient grains to your kitchen with these 15 healthy and delicious Freekeh recipes from registered dietitians!

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Have you heard of ancient grains or been wondering why you should eat them? They are grains that have been around for ages but are coming back to modern kitchens – and for good reason!  There is so much nutrition packed in each ancient grain and many health benefits to be gained from them.  You can check out my post on 10 Ancient Grains You Should Be Eating for more information.

If you’ve follow my blog you know I’ve been doing a series of RD curated recipes featuring each ancient grain from my 10 ancient grains post.  I’ve already featured amaranthbarleybulgur, and farro. Today the star ingredient is Freekeh!

A traditional grain of the Middle East and Northeastern Africa, Freekeh, also known as “Green Wheat”, is made from roasted young wheat.  It is high in protein and fiber, and low in available carbohydrates (making it low on the glycemic index).

Freekeh’s flavor is nutty and chewy,  and it takes about 20 minutes to cook – making it a great addition to pilafs, soups and stews.  Below I’m sharing dietitian created freekeh recipes so you can get started cooking with ancient grains in your kitchen!

Bring back ancient grains with these 15 healthy #dietitian approved #Freekeh recipes!
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Freekeh Salad with Roasted Grapes and Brussels Sprouts from Rachael Hartley Nutrition

Freekeh Soup with Du Puy Lentils and Kale from 80 Twenty Nutrition

Grilled Strawberry and Asparagus Freekeh Salad from Robin Plotkin, RDN

Fall Salad Bowl with Roasted Butternut Squash from Healthy Ideas Place

Rosemary Sage Freekeh Stuffed Zucchini Boats from Triad to Wellness

Freekeh-licious Corn and Tomato Salad from Craving Something Healthy

Portabella Freekeh Burgers from Fraiche Nutrition

Freekeh Pilaf with Mint and Pine Nuts from Kroll’s Korner

Thai Freekeh Salad with Spicy Peanut Sauce from Street Smart Nutrition

Moroccan Freekeh Pilaf from Sharon Palmer, The Plant Powered Dietitian

Greek Roasted Chickpeas with Tofu Feta and Freekeh from The Grateful Grazer

Freekeh and Black Bean Salad with Lime Cilantro Dressing from Triad to Wellness

Freekeh Chicken and Cabbage Soup from Emily Kyle Nutrition

Tamari Freekeh Salad Bowl from Triad to Wellness

Freekeh with Sausage and Sweet Potatoes from Street Smart Nutrition

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The post Ancient Grains: Freekeh Recipes appeared first on Your Choice Nutrition.

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This dairy free Creamy Tomato Chicken Skillet made with Sabra Hummus is a healthy, easy and delicious recipe for any day of the week!

I received free samples of Sabra mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.

I am a big hummus fan. If you are unsure about that fact, check out my hummus recipes here, here, here and here.  I love the flavor hummus brings to dishes while making it so easy to pull a recipe together.  Because it is already packed with delicious ingredients blended so nicely together, all I have have to do is compliment the hummus with a few extra ingredients. For example, in this Creamy Tomato Chicken Skillet.

With the use of Sabra Hummus,  all you need is 6 other ingredients to pull this delicious recipe together!  Sabra is my go-to brand of hummus for a many reasons, but I’ll just highlight a few here. First, it is a plant based protein that is versatile – it works great as a snack or in a variety of recipes. Second, Sabra hummus is available in more than a dozen flavors, so you’ll never get bored of it! And third, it’s delicious! No matter which flavor of Sabra hummus you choose, you’re sure to get a tasty, quality hummus.

Try this 7 ingredient Creamy Tomato Chicken Skillet (dairy free, gluten free) for supper tonight! #AD
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This dairy-free creamy tomato chicken skillet comes together in as little as 20 minutes and is packed with nutrition!  One serving has a whopping 28 grams of protein, contains 30% of your daily vitamin C, and is a good source of potassium, calcium, iron and vitamin A.

This recipe is a crowd pleaser at my house -my hubby and both kids cleaned their plates of this!  I hope you’ll give it a try, then come back and let me know in the comments how it turned out for you!

HOW TO MAKE CREAMY TOMATO CHICKEN SKILLET:

Creamy Tomato Chicken Skillet Recipe - YouTube

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Creamy Tomato Chicken Skillet
  • Author: Brittany Poulson
  • Cook Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings
  • Category: entree
  • Method: stove top
Description

This dairy free Creamy Tomato Chicken Skillet made with Sabra Hummus is a healthy, easy and delicious recipe for any day of the week!

Ingredients
  • 1 1/2 Tablespoons extra virgin olive oil
  • 4 boneless, skinless chicken breasts (4 oz each)
  • 1 container (10 oz) Sabra Sun Dried Tomato with Italian Herbs Hummus
  • 1 can (14.5 oz) no salt added diced tomatoes
  • 1 Tablespoon Italian seasoning
  • 1 Tablespoon lemon juice
  • 1 cup baby spinach
Instructions
  1. Heat the olive oil in a skillet over medium heat. Add the chicken and saute on both sides until cooked through (internal temp reaches 165°F), about 8-12 minutes. Transfer to a plate; set aside.
  2. Add the Sabra Hummus, diced tomatoes, Italian seasoning and lemon juice to the skillet; stir to combine and cook until heated through, about 3 minutes. Add the chicken breasts back to the skillet. Toss in the spinach and cook until it’s wilted, approximately 2 minutes.
  3. Remove from heat and enjoy! If desired, serve alongside mashed potatoes, pasta, brown rice or quinoa and your favorite veggie.
Nutrition
  • Serving Size: 1 serving
  • Calories: 360
  • Sugar: 5 g
  • Sodium: 550 mg
  • Fat: 20 g
  • Saturated Fat: 3 g
  • Trans Fat: 0 g
  • Carbohydrates: 19 g
  • Fiber: 4 g
  • Protein: 28 g
  • Cholesterol: 55 mg
Did you make this recipe?

Tag @bpoulsonrd on Instagram and hashtag it #yourchoicenutrition

Be sure to stop by The Recipe ReDux to find more delicious recipes filled with Sabra Hummus!

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These Peanut Butter Energy Bites are rich in peanut butter flavor and are an excellent healthy on-the-go snack or post-workout refuel option!

Peanut butter is meant to be enjoyed in every which way and for every meal of the day. Well, maybe not all in the same day, but it can definitely be enjoyed in a variety of dishes!  I love it in my pancakes, muffins, dessert, and everything in between!

Besides the taste, peanuts and peanut butter are nutrient-dense, containing protein, healthy fats, vitamins and minerals.  Their health benefits are mostly due to the mono- and polyunsaturated “healthy” fats in them. They are considered to be heart healthy, especially when replacing saturated fats in your diet and have been shown in studies to be associated with a decreased risk of stroke & gastric cancer as well as age-related macular degeneration (a leading cause of blindness).  If all that isn’t enough to cause you to get out the PB jar, I don’t know what is!

The other night I was craving some delicious PB and decided to make it into one of my favorite snacks: energy bites! I love creating and eating these tiny little bites. They are a great way to refuel post-workout, easy to take on the go, and satisfy my after dinner sweet tooth.

Serious PB lovers: snack on these delicious 5 minute Peanut Butter Energy Bites!
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These peanut butter energy bites are ridiculously easy to make. All you do is put everything in a bowl, mix it together and form the mixture into balls.  Easy peasy.  I used natural creamy peanut butter in mine, but if you like some crunch feel free to use chunky peanut butter.  Ground flax seed works as a great binder for the peanut butter and adds fiber, healthy omega-3 fatty acids and antioxidants.

I rounded out the bulk of the mixture with some more PB action: powdered peanut butter powder!  I use the organic PB fit peanut butter powder. To sweeten these you can use either honey or pure maple syrup – both will blend well with the flavor of the peanut butter.

The end results are rich peanut butter energy bites and it only takes 5 minutes!

VIDEO: How to make Peanut Butter Energy Bites

Peanut Butter Energy Bites Recipe - YouTube

Print
Peanut Butter Energy Bites
  • Author: Brittany Poulson
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 18-22 bites
  • Category: Snack
Description

These Peanut Butter Energy Bites are rich in peanut butter flavor and are an excellent healthy on-the-go snack or post-workout refuel option!

Ingredients
  • 1 cup natural peanut butter
  • 1/2 cup peanut butter powder
  • 1/2 cup ground flax seed
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 2 Tablespoons honey (can sub in maple syrup if vegan)
  • pinch of salt
Instructions
  1. Place all ingredients in a medium bowl; stir until well combined.
  2. Taking about 1 tablespoon at a time, roll mixture into balls. Enjoy!

Keep stored covered or in an airtight container in the fridge for up to 1 week.

Nutrition
  • Serving Size: 1 bite
  • Calories: 115
  • Sugar: 3 g
  • Sodium: 66 mg
  • Fat: 8 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 6 g
  • Fiber: 2 g
  • Protein: 4 g
  • Cholesterol: 0 mg
Did you make this recipe?

Tag @bpoulsonrd on Instagram and hashtag it #yourchoicenutrition

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The post Peanut Butter Energy Bites appeared first on Your Choice Nutrition.

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Up your whole grain intake with these 20 healthy ancient grain farro recipes from dietitians!

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Curious about ancient grains? These grains that have been around for ages are coming back to modern kitchens – and for good reason!  There are many nutritional benefits to be gained from them.  You can check out my post on 10 Ancient Grains You Should Be Eating for more information.  As a spin-off to my 10 ancient grains post, I’m doing a series of RD curated recipes featuring each ancient grain.  I’ve already highlighted amaranthbarley and bulgur. Now I’m sharing all things Farro!

Farro, also known as Emmer, is an ancient strain of wheat and the oldest cultivated grain in the world.  It is the traditional grain of the Mediterranean. It is high in fiber and a good source of iron and protein.

Farro is coming back into popularity, showing up in many gourmet specialty dishes.  But don’t let that scare you away!  It is easy to prepare, yet exotic enough to impress your friends and family.  Farro puffs like rice when cooked but is still slightly chewy. To help you get started enjoying the many benefits of farro, I’m sharing 20 delicious dietitian approved farro recipes!

Up your whole grain intake with these 20 healthy RD approved ancient grain Farro recipes!
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Farro “Fried Rice” from Eat Real, Live Well

Farro and Blueberry Salad from Foods with Judes

Asian-Style Farro Buddha Bowl from Jessica Levinson, MS, RDN, CDN

Roasted Tomato, Farro and Kale Salad from Euphoria Nutrition

Warm Farro and Asparagus Salad with Burrata from Jenny Shea Rawn, RD

Farro and Fig Salad with Arugula & Feta from Mom’s Kitchen Handbook

Pomegranate Farro Masan Jar Salad from Byte Sized Nutrition

Arugula, Farro and Pistachio Salad with Raspberry Vinaigrette from Liz’s Healthy Table

Strawberry Avocado Farro Salad from Lively Table

Warm Farro salad with kale, caramelized onions, grilled fennel and harissa from Rachael Hartley Nutrition

Farro with Lacinato Kale and Spring Herb Pesto from Katie Cavuto, RD

Spring Farro Salad with Creamy Lemon Tahini Dressing from The Grateful Grazer

Vegetarian Rainbow Buddha Bowl from Lively Table

Spring Pea and Radish Farro Salad from Jessica Levinson, MS, RDN, CDN

Farro Salad with Spinach, Strawberries and Walnuts from RD4Health

Thanksgiving Stuffed Acorn Squash (vegetarian) from Kara Lydon, The Foodie Dietitian


Cheesy Mushroom and Swiss Chard Bake from Jenny Shea Rawn, RD

Roasted Cherry Farro Salad from Jessica Levinson, MS, RDN, CDN

Eggplant, Red Pepper and Spinach Farro from Eat Real, Live Well

Tuscan Asparagus Farro Salad from Sharon Palmer, the plant powered dietitian

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The post Ancient Grains: Farro Recipes appeared first on Your Choice Nutrition.

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This Pesto Pasta Salad with asparagus is a flavorful, healthy side dish perfect for picnics, potlucks or other family gatherings!

This month’s Recipe ReDux theme is a fun one!

“Ready for Picnics: Picnic Day April 23, so get ready to eat al fresco. Show us the healthy recipes you like to bring on a picnic – or serve outside.”

With spring in full swing we have been getting a lot more outside time at my house.  My kids love to play outside, so why not take our meals outside, too?! Picnics are a great way to enjoy the fresh outdoors and some good food at the same time!

I decided to share a side dish that is perfect for picnics, potlucks, BBQ’s or other gatherings with family and friends – Pesto Pasta Salad!  Pasta salads are a classic side dish at many outdoor celebrations, and I wanted to throw in some spring inspiration with this pesto pasta salad recipe.  Instead of a creamy or mayonnaise-based sauce to flavor the salad, I am using my easy basil pesto recipe.  It’s a great flavor-enhancer and a healthier choice compared to the mayo.

Easy side dish alert! Make this Pesto Pasta Salad with asparagus for your next outdoor party!
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I added in fresh asparagus (my FAVE spring veggie), slightly cooked utilizing the same water the pasta cooks in, easy basil pesto, sun-dried tomatoes, and parmesan cheese.  Season with salt and pepper and That’s pretty much it!  Such a simple recipe to toss together and did I mention it’s delicious, too!  I use whole wheat pasta to up the fiber and nutrient content and also adds a bit in the flavor department, too, in my opinion.  This really is a healthy, tasty side dish perfect for a picnic!

VIDEO: How to make Pesto Pasta Salad

Pesto Pasta Salad Recipe - YouTube

Print
Pesto Pasta Salad
  • Author: Brittany Poulson
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: ~6 cups
  • Category: side dish
Ingredients
  • 3 cups (8 oz) uncooked (dry) whole wheat medium shells pasta
  • 20 medium stalks asparagus, trimmed and cut into ~2-inch pieces
  • 3/4 cup pesto
  • 1/2 cup drained and chopped oil packed sun dried tomatoes
  • 1/4 cup (1 oz) shredded parmesan cheese
  • salt & pepper, to taste
Instructions
  1. Cook the pasta according to package directions, adding in the asparagus for the last 2-3 minutes of cooking/boiling time. Drain and rinse with cold water until the asparagus and pasta is cooled, then transfer to a large bowl.
  2. Stir in the pesto, sun dried tomatoes and parmesan cheese.  Season with salt and pepper according to taste. Serve chilled. Enjoy!
Nutrition
  • Serving Size: 1/2 cup
  • Calories: 146
  • Sugar: 1 g
  • Sodium: 215 mg
  • Fat: 8.3 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 6 g
  • Trans Fat: 0 g
  • Carbohydrates: 15 g
  • Fiber: 2.6 g
  • Protein: 4.7 g
  • Cholesterol: 2 mg
Did you make this recipe?

Tag @bpoulsonrd on Instagram and hashtag it #yourchoicenutrition

Head on over to The Recipe ReDux to see all the other picnic-tastic recipes!

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The post Pesto Pasta Salad appeared first on Your Choice Nutrition.

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