Home Nutrition Solutions

Leading you to a healthy lifestyle!

Kerri Napoleon, RDN, CSSD

Office: 3527 Hendrick's Ave

Jacksonville, FL 32207

Favorite Recipes

I am always trying new recipes below are some new recipes to try!

Seared Haddock with Corn, Tomato & Zuchinni Saute

  • 4 Haddock fillets, or other firm fish such as halibut, cod, or salmon
  • 1 tsp. Kosher salt
  • ½ tsp. freshly ground pepper
  • 2 tbsp. olive oil
  • 2 medium zucchini
  • ½ onion, sliced thin, and then in 1/2
  • 4 Corn on cob (cut of cob)
  • 2 clove garlic, minced
  • 1½ c. cherry tomatoes
  • 2 tbsp. butter
  • ¼ c. fresh basil leaves, cut into pieces
  1. Sprinkle fish with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Cook fish 4 minutes on each side until browned and cooked through. Remove and keep warm. Or to Grill – Put Fish in aluminum foil sprayed with cooking spray, fold aluminum foil into a pocket and grill for 6-8 minutes.
  2. Sauté zucchini and onion 4 minutes or until crisp-tender. Stir in corn and garlic, and sauté 2 more minutes. Reduce heat to low, and stir in tomatoes, butter, and basil, cooking until butter is just melted and tomatoes are cooked. Season with salt and pepper to taste. Spoon vegetables onto serving plates, and top with fish.

Brussels Sprout Salad with Blue Cheese and Walnuts

1 pound Brussels sprouts, thinly sliced

1 apple shredded

½ cup toasted walnuts, chopped

¼ cup blue cheese

¼ cup extra virgin olive oil

¼ cup lemon juice

½ tsp salt

Fresh ground black pepper to taste

Place Brussel sprouts and apple in a mixing bowl and toss lightly to separate the layers of sprouts. Add walnuts and cheese. Combine olive oil, lemon juice, salt and pepper, whisking well. Drizzle over sprout mixture. Toss well. Serves 8: 162 calories, 12 g fat, 10 g carbs, 3.5 g fiber, 4 g protein

Almond Butter Quinoa Blondies

(To make your own quinoa flour, grind raw quinoa into a powder in a clean coffee grinder.)

¼ cup salted butter, softened

¾ cup smooth or crunchy natural almond butter

2 large eggs

¾ cup packed light brown sugar

1 tsp vanilla extract

¾ cup quinoa flour (grind ½ cup raw quinoa)

1 tsp baking powder

¼ tsp salt

1 cup semisweet chocolate chips

Preheat oven to 350 degrees. Line an 8 inch square baking pan with parchment paper, allowing it to slightly overhang opposite ends. Coat with cooking spray.

Beat butter and almond butter in a mixing bowl with an electric mixer until creamy. Beat in eggs, brown sugar and vanilla. Whisk quinoa flour, baking powder and salt in a small bowl. Mix the flour mixture into the wet ingredients until just combined. Stir in chocolate chips. Spread the batter evenly into the prepared pan.

Bake until a toothpick inserted into the center comes out with just a few moist crumbs on it, 30-45 minutes. Do not overbake. Let cool in the pan for 45 minutes. Using the parchment, lift the whole panful out and transfer to a cutting board. Cut into 24 squares. Let cool completely before storing. Makes 24 blondies: 147 calories, 9 g fat, 3 g saturated fat, 15 g carbs, 2 g fiber, 3 g protein

Quick Creole Shrimp and Grits

Prep: 15 min Cook: 13 min

Cooking Spray

2 cups chopped green bell pepper (about 2)

1 (14.5 oz) can petite diced tomatoes with garlic

4 slices precooked bacon, crumbled (could try turkey bacon)

½ tsp Creole seasoning

1 ½ pounds peeled and deveined large shrimp

1 2/3 cups skim milk

2 cups fat free, less sodium chicken broth

1 cup uncooked quick cooking grits

¾ cup light cream cheese, softened

Heat a large skillet coated with cooking spray over medium high heat. Add chopped pepper; sauté 5 minutes. Add tomatoes, bacon and Creole seasoning; cook 5 minutes. Add shrimp, and cook 3 minutes or until shrimp are done.

Combine milk and broth in a saucepan; bring to a boil over medium high heat. Stir in grits; return to a boil. Reduce heat; simmer, uncovered, 5 minutes to until thickened. Stir in butter and cream cheese until melted. Serve shrimp mixture over grits. Yield 5 servings (serving size: ¾ cup grits and 1 cup shrimp mixture), 400 calories, 11 g fat, 35 g protein, 42 g carbohydrates, 2 g fiber, 220 mg cholesterol, 1225 mg sodium.

Quinoa Chickpea and Avocado Salad

Servings: 4 • Size: 1 1/4 cups

Calories: 248 • Fat: 7 g • Carb: 41 g • Fiber: 8 g • Protein: 9 g


1 cup quartered grape tomatoes

15 oz can garbanzo beans, rinsed and drained

1 cup cooked quinoa

2 tbsp red onion, minced

2 tbsp cilantro, minced

1 1/2 limes, juice of

kosher salt and fresh pepper, to taste

1 cup diced cucumber

1 bell pepper (any color – red, yellow, orange), diced

4 oz diced avocado (1 medium hass)


Combine all the ingredients except for avocado and cucumber, season with salt and pepper to taste. Keep refrigerated until ready to serve. Just before serving, add cucumber and avocado. Makes 5 cups

BERRY CHIA OAT BARS

PREP: 30 mins COOK TIME: 50 mins

TOTAL TIME: 1 hour 20 mins

Yields/Serves: 12

  • 2 cups Berries (strawberries, raspberries, blueberries)
  • ¼ cup chia seeds
  • 2-4 tablespoons sugar
  • 1 cup whole wheat flour
  • ½ cup oats
  • ½ cup ground almonds
  • ⅓cup sugar
  • ¼ teaspoon salt
  • ¼ teaspoon baking soda
  • ¼ teaspoon ground cinnamon
  • ⅓cup butter, melted
  • ½ cup applesauce
  • 1 tablespoon vanilla

Cut fruit into pieces.

In a saucepan combine berries, chia seeds and 2 tablespoons sugar. Place over medium heat and bring to a boil, stirring occasionally. Boil gently and stir 3-5 minutes until it has thickened slightly. Set aside to cool.

Preheat oven to 375 degrees.

Meanwhile in medium bowl combine whole wheat flour, oats, ⅓cup sugar, ground almonds (almond flour) salt, baking soda, and cinnamon. Stir in melted butter, applesauce and vanilla.

Line an 8x8-inch baking dish with parchment paper, letting it hang over the sides.

Press a bit over half of the oat mixture into the bottom of the baking dish. Spread the berry "jam" over the top. Then sprinkle on the remaining oat mixture. This does not need to be pressed down at all.

Bake in 375 degree oven 45-55 minutes until top is lightly golden brown. Allow to cool completely then remove by grabbing the sides of the parchment paper and pulling the entire thing out. Cut into bars and enjoy.

e to edit text