Wellness

@ Moraine Valley

Recipes

Healthy Fall Snacks!

by

Try some of my fall favorite snacks!

Pumpkin Dip for Apples

Pumpkin peanut butter dip for apples
Ingredients:
1/2 can pumpkin puree (NOT pumpkin pie filling)
1/2 cup vanilla Greek yogurt
1 tsp vanilla extract
1/4 cup packed brown sugar (I use Splenda)
1/4 cup smooth peanut or almond butter

Roasted pumpkin seeds: Coat a baking sheet with nonstick cooking spray, and add a layer of pumpkin seeds. Sprinkle the seeds with a dash of sea salt, and then roast them at 325 F for about 25 minutes, or until toasted.

– Popcorn: Place kernels in paper lunch bag, spray with olive oil cooking spray, fold down top of bag two times and microwave on popcorn setting. Add some fall spices to spruce your popcorn up! (cinnamon, nutmeg, allspice, cloves and ginger).

– Honey Crisp apple and slice of cheese

– Thomas’ Pumpkin Spice English Muffins with natural almond butter or peanut butter. Try to limit the topping to one tablespoon.

For nutrition/exercise questions or for more tip ideas, email Kelly at
Kelly Devine Rickert, MS, RDN, CSSD, LDN, CPT
Moraine Valley Wellness Coordinator

Chicken Pot Pie made with Greek Yogurt and Grilled Pork Chop recipe

by

Made a new recipe last week and it was DELISH so had to share.
(this pot pie recipe is much lighter than your standard version!)

Add a tossed salad or some steamed veggies to complete this hearty meal.

Chicken Pot Pie (made with Greek yogurt)

1 cup Greek yogurt, plain
1 small onion, finely chopped
2 Tbsp butter
1/4 c all purpose flour
1/2 tsp salt
1/4 tsp pepper
1/2 tsp garlic
1 cup chicken broth
2 cups shredded chicken (I shredded a no salt rotisserie chicken from the deli to save on time)
1-1.5 cups frozen veggies
Premade pie crust in refrigerated section (2 sides)
1 egg, beaten

Preheat oven to 375 degrees.
1. Saute onions in butter for a few minutes until cooked through. Add flour and combine.
2. In a bowl stir together the yogurt, broth and chicken. Add in seasonings, onion mixture, and frozen veggies.
3. Place 1 side of pie crust down in pie pan, add mixture on top and cover with the second crust. Pinch sides so both sides are sealed together.
4. Cut a few lines on top for the pot pie to breathe. Lightly coat the top layer with beaten egg so top crust browns.
5. Bake for 45 minutes, turning 1 time in the oven. Let stand while you prep salad and any side items. (We added some mashed potatoes for our side last night.)

I’m talking the best tasting pot pie I’ve made with a TON less fat than usual.  Makes for a great Sunday meal with the family!

Let me know how you like!

Grilled Cuban Pork Chops

Cuban Rub
2 Tablespoons grated lime peel
1 Tablespoon cumin seed
1 Tablespoon cracked black pepper
1/2 teaspoon salt
2 Tablespoons olive or vegetable oil
1 clove garlic, finely chopped

Pork Chops
4 boneless pork loin or rib chops, about 1 inch thick (about 2 pounds)

Directions
1. Heat coals or gas grill for direct heat. Remove excess fat from pork. In small bowl, mix all Cuban Rub ingredients; rub evenly on both sides of pork.
2. Cover and grill pork 4 to 6 inches from medium heat 8 to 10 minutes, turning frequently, until pork is no longer pink and meat thermometer inserted in center reads 160°F.  Garnish with mango slices.

Serve with rice or baked potato, roasted broccoli.

In good health,
Kelly Devine Rickert MS RDN CSSD LDN

Chocolate Coffee Protein Shake

by

Here is protein shake recipe that tastes great and fills you up! I make in the mornings when I am in a rush or post run on Saturdays. Enjoy!

Chocolate Coffee Protein Shake

1 cup milk (I use Fairlife but you can also use soy, or alternative milks)
1 tsp instant coffee powder
1 tsp cocoa powder
Ice
1/4 cup whey protein powder (I use Red Mill)

Blend and drink! (I add a Stevia packet to sweeten it up a bit).

Need to boost the calories a bit? Add some strawberries and half of banana if you wish!

Veggies for your 4th of July Grill!

by

What better way to celebrate being an American than firing up that grill this 4th of July?!? Here are some healthy veggie side dishes to add to your July 4th menu this holiday!

4th bbq

Enjoy!

Quick tip: Use a grill basket, or place tinfoil down on grill so you lose less veggies and for a quicker clean up!

1. Asparagus- a powerhouse of nutrients, folate and antioxidants!
After grilling, toss with lemon juice and some shaved Parmesan cheese.

2. Corn
Always a staple in my house, add some corn on the cob to the grill this year! (I husk corn first then grill to get more flavor).
I use Brummel and Brown yogurt spread and then choose from herbs and other condiments to add some more flavor:
garlic, pepper, cilantro, Parmesan cheese, light mayo, sour dream or Greek yogurt spread, the sky in the limit!

Here is directions for Parmesan corn on the cob:
Preheat an outdoor grill for medium-high heat and lightly oil grate.
Brush a thin layer of light mayonnaise on each ear of corn. Sprinkle the corn with the Parmesan cheese, garlic powder, salt, and pepper. Wrap each ear with aluminum foil and place on the grill.
Grill, turning occasionally, until the kernels begin to brown, about 10-14 minutes.

3. Mixed veggies:
Dice up your favorite vegetables, toss lightly in olive oil and throw in some garlic for flavor.. viola!
Choose any combo from the following: Tomatoes (deseeded), onions, red, green, yellow peppers, zuchinni, mushrooms,etc. I typically place some tin foil packets of these veggies where there is room left on the grill. Steam for 10-15 minutes.

4. Green Beans: Toss lightly with olive oil and some salt and pepper and grill for about 10 minutes in the grill basket.

5. Pineapple. (I know, I know, not a veggie but still packed with nutrients!).
Throw some slices of pineapple on the grill to add to your grilled chicken sandwiches, or add to your kabobs!

Happy 4th of July!

Have a safe and happy holiday with your family and friends!

~Kelly

Breakfast Burrito

by

Recipe from the momables.com site.(LOVE her blog and book!)

Mornings are easy when you can grab some of these Freezer-Friendly Breakfast Burritos! Easy to make ahead and way taster than the store-bought ones.

•Author: MOMables.com
•Yield: 6

Ingredients
•6 large eggs (can use egg substitute or egg whites as well)
•1 tablespoon oil
•1 medium tomato, finely diced (add in as many veggies as you want!)
•1 cup shredded cheese (I use 2%)
•6 8-inch tortillas (gluten-free if needed) (I use Mission carb balance tortillas)
•6 parchment paper squares, about 10 inches
•Additional toppings, avocado, and salsa (optional)

Instructions
1.In a medium bowl, whisk eggs.
2.In a medium skillet (about 10 inches) over medium-high heat, heat olive oil and pour in whisked eggs. Once they start cooking, add in your diced tomato and any other add-ins you like in your burritos. Continue to stir the egg and topping mixture until fully cooked and remove pan from heat.
3.On a flat surface, place a tortilla on top of a parchment paper square. Top the tortilla with ⅙ of the egg mixture, top with shredded cheese and any other toppings or salsa.
4.Fold tortilla over the fillings, fold in the sides, and roll into a burrito. Once your breakfast burrito is closed, wrap with the parchment paper square.
5.Repeat the process with remaining tortillas and eggs. Once cooled, transfer assembled burritos into a gallon sized freezer bag and refrigerate for up to a week or freeze for up to one month.
6.To eat, simply warm directly in the microwave until heated through.

Great breakfast to start your workday! (Even if you are at home!)

In good health,
Kelly Devine Rickert MS RDN CSSD LDN

Dinner Recipe X4!

by

Check out these dinner recipes (from an old meal planner I used to have on my website). Hope you enjoy.

P.S. The last recipe is AMAZING!!!


Italian Turkey Burgers
Avocado Quinoa Salad
Pepper Steak
One-Pot Cheesy Italian Pasta and Chicken

Meal 1: Italian Turkey Burgers
 4 turkey burger patties (make from lean ground turkey or frozen patties)
 kosher salt
 Freshly ground black pepper
 4 slices provolone
 3 bell peppers (green, yellow, and red)
 1/4 c. marinara sauce
 8 fresh basil leaves

Ingredients

  1. Heat grill or grill pan to high. Season burger patties with salt and pepper and grill
    until pink, 6 minutes per side for medium. Add cheese and let melt, 1 minute.
  2. Meanwhile, grill bell peppers until charred, 4 minutes. Season with salt. Once cool
    enough to handle, slice into strips.
  3. Assemble burger: Spread bun bottoms with marinara and top each with a patty,
    grilled peppers, and basil. Add top buns and serve.

Meal 2: Avocado Quinoa Salad
This Avocado Quinoa Salad is a powerhouse salad packed with good-for-you ingredients
and the best healthy lemon vinaigrette.
Servings: 8 as a side
Calories: 313 kcal
Ingredients
Salad
 1 cup uncooked quinoa
 8 ounces fresh cherry tomatoes, halved
 1 large cucumber, chopped
 1/4 cup red onion, finely chopped
 5 ounces fresh spinach, roughly chopped
 2 large ripe avocados, pit removed and chopped ( I would lower to one to cut some kcals)
 1/4 of 1 bunch fresh cilantro, optional and to taste
 1/3 cup Feta Cheese, optional and to taste
Dressing
 4 tablespoons red wine vinegar
 2 tablespoons Dijon mustard, do not use regular mustard
 1 teaspoon dried oregano
 1 clove garlic, minced
 1/2 cup olive oil
 1 lemon (2-3 tablespoons fresh lemon juice)
 Salt and pepper
Instructions

  1. Cook the quinoa according to package directions. Fluff and set aside to cool.
  2. Meanwhile, prep the dressing. Whisk the red wine vinegar, Dijon mustard, oregano, garlic, 1/2 teaspoon salt (or to taste), and 1/4 teaspoon pepper (or to taste) together in a small bowl. Slowly add in the olive oil into the vinegar mixture while whisking briskly. Whisk in the lemon juice. Pour into a jar and store in the fridge while prepping the vegetables.
  3. Prep the veggies: Halve the cherry tomatoes, chop the cucumber (peel if desired, we leave the peel on), finely chop a quarter of a red onion, roughly chop fresh spinach, remove the pits and chop the avocados. Finely chop the cilantro if desired.
  4. In a large bowl, add in all the prepped veggies and quinoa. Remove the dressing from the fridge and shake it well and then pour over the salad*. Toss the salad and then top with feta cheese if desired.
  5. Enjoy!
    Recipe Notes
    *If you aren’t planning on finishing this salad all in one day, I’d recommend keeping the
    dressing separate from the salad and only dressing what you’ll be eating. Also, only prep
    the amount of avocados to what you’ll be eating that day (so if you’ll have leftovers, only
    add 1 avocado and add the other one the next day)

Meal 3: Easy Pepper Steak
Ingredients
1/4 Cups Less-sodium soy sauce
1/3 Cups Water
2 Tablespoons Rice wine vinegar
1 Tablespoons Cornstarch
1/8 Teaspoons Black pepper, to taste
1 pound Certified Angus beef sirloin steak, cut diagonally across the grain into thin strips
2 Tablespoons Olive oil
2 Sweet peppers, thinly sliced
2 Green onion, sliced diagonally into 1-inch pieces, white and green pieces separated
2 Tablespoons Fresh ginger
Preparation

  1. Marinade: add all marinade ingredients to a large bowl or zip lock bag and stir to
    combine. Add the sliced steak, and toss in the marinade. Refrigerate for 15 minutes.
  2. Heat 1 tbsp. oil in large skillet over medium-high heat. Add the sweet peppers and white
    part of the green onions, ginger, garlic, and saute for 3 minutes, stirring occasionally.
    Transfer to plate.
  3. Add the remaining 1 tbsp. oil to skillet. Remove half the steak from the marinade with a
    slotted spoon (reserving the marinade) and sauté about 2-3 minutes until browned,
    stirring occasionally. Transfer steak to plate with veggies. Sauté the remaining steak,
    then transfer to plate.
  4. Add the reserved marinade to the skillet and cook for 1 minute or until thickened. Add
    the steak, veggies and green parts of the green onions to the skillet, and stir to combine.
    Cook for an additional minute, then remove from heat.
  5. Serve with:
    Meijer Instant Brown Rice
    Meijer California Blend Vegetables

Meal 4: One-Pot Cheesy Italian Pasta and Chicken
SERVES 6 | ACTIVE TIME 20 Min | TOTAL TIME 30 Minutes
8 ounces baby spinach leaves, divided
1 cup sun-dried tomatoes packed in oil and Italian herbs, drained (about 7 ounces) (or
substitute 1 diced tomato)
1 large yellow onion, sliced
1 pound uncooked boneless, skinless chicken breasts (cut into 1/2″ bite size pieces)
6 garlic cloves, sliced
1 pound dry linguine
2 teaspoons dried Italian seasoning
2 teaspoons kosher salt
1 teaspoon fresh ground pepper
1 teaspoon crushed red pepper flakes (reduce for a less spicy dish)
4 cups (32 ounces) reduced sodium chicken stock
1 cup (8 ounces) chardonnay wine
4 ounces fresh Parmesan cheese, shredded
Combine 1/2 of the spinach with the tomatoes, onion, chicken, garlic, linguine, Italian seasoning, salt, pepper and crushed red pepper in a 5-quart Dutch oven over medium-highheat. Pour chicken stock and wine over top. Cover and bring to a boil.
Cook 7-9 minutes until pasta is al dente (with a bite to it). Toss pasta with tongs occasionally to keep the pasta from sticking to the bottom of the pot. You will still have some liquid in the pan when the pasta is done cooking. This is going to make the base for our delicious cheese sauce.
Turn off the heat and add the cheese to the pasta. Toss pasta with tongs until the cheese melts into the pasta. Toss in remaining spinach.