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Kerri's Healthy Blog
Kerri's Healthy Blog
What's For Breakfast?
Posted on 20 January, 2016 at 16:35 |
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Breakfast is always a necessity for me to start my day. On the days I am rushing out the door, I want a healthy breakfast to take with me. I will often make these Walnut Chia Blueberry Banana Muffins and freeze them in individual bags so I can grab one, heat it up and go. For a little extra protein, pair it with a hard boiled egg and you have a quick and healthy breakfast to go. Enjoy!
Kerri Napoleon, RDN, CSSD
Walnut Chia Blueberry Banana Muffins
Olive oil cooking spray
1 ripe banana, mashed
1/4 cup chia
1 egg
1/3 cup honey (for a sweeter muffin increase to ½ cup)
1 cup 1% buttermilk
1 tsp baking soda
1/2 tsp sea salt
1 1/2 cups whole-wheat flour
1-2 tsp orange rind, fresh grated
1 cup blueberries
1/2 cup walnuts, chopped
Preheat oven to 375 F. Spray a nonstick muffin pan with cooking spray. In a large bowl, stir together banana, chia, egg, honey and buttermilk. In a separate bowl, mix baking soda, salt, flours and orange rind. Combine dry ingredients into banana mixture. Gently fold in blueberries and walnuts. Pour mixture into muffin pan, bake for 15-20 minutes or until toothpick comes out clean – makes 12 muffins. Per muffin: 165 calories, 5 g fat, 26 g carbs, 4.5 g fiber, 5 g protein
Favorite Holiday Vegetable Recipes
Posted on 22 December, 2015 at 13:05 |
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Christmas is almost here and as I prepare my menu for Christmas dinner, I thought I would share some of my favorite holiday vegetable recipes. It is always a good idea to have a few vegetables on the menu to lighten the calorie load of your holiday meal. Below is my new favorite salad, a Pear Gorganzola Walnut Salad – super simple. I have also included my recipe for Oven Roasted Apsaragus. This recipe is great for a holiday meal, but also simple enough for a weeknight side. Hope you enjoy!
Kerri Napoleon, RDN, CSSD
Pear Gorganzola Walnut Salad
6 cups Spring Mix salad greens
1 pear – sliced & dipped into lime juice
¼ cup chopped walnuts, toasted
¼ cup gorganzola cheese
¼ cup Briannas Poppyseed Dressing
Toss dressing & ingredients. Serves 6 depending on size of salad • Calories: 120 • Fat: 8.6 g • Carb: 8.6 g • Fiber: 2 g • Protein: 2 g
Oven/Grilled-Roasted Asparagus
Prep: 10 min, Cook: 15 min
1 bunch thin asparagus spears, trimmed
1 tablespoons canola oil
1 1/2 tablespoons grated Parmesan cheese (optional)
1 clove garlic, minced (optional)
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1 tablespoon lemon juice (optional)
1. Preheat an oven to 425 degrees
2. Place the asparagus into a mixing bowl, and drizzle with the canola oil. Toss to coat the spears, then sprinkle with Parmesan cheese, garlic, salt, and pepper.
3. Bake Or Grill – See directions below
4. If Baking - Arrange the asparagus onto a baking sheet in a single layer. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with lemon juice just before serving.
5. If Grilling – Place the asparagus in aluminum foil; fold over to make a packet. Place the foil packet on the grill and cook for 10-12 minutes. Sprinkle with lemon juice just before serving.