Slow Cooker Turkey Tacos

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Turkey Taco Bowl – Get Creative

Looking for a new slow cooker recipe? We’ve found just the one to zest up your menu! This Turkey Taco Bowl makes some simple healthy alternatives that help lower sodium and fat while increasing protein, all while using lots of pantry staples. It’s easy and super versatile! Check it out!

Ingredients:image1 (6)

Spice Mix

1 T chili powder

2 tsp ground cumin

2 tsp onion powder

1 tsp dried oregano

½ tsp sea salt

Turkey Fillingimage2

1 ½ lbs turkey breast cutlets

1 (15 ¼ oz) can no-salt-added corn, drained and rinsed

1 (14 ½ oz) can no-salt-added diced tomatoes

1 (15 oz) can no-salt-added black beans, drained and rinsed

2 ¼ C water, divided

1 ½ C dry brown rice

Taco Toppingsimage3

1 ¾ C tomatoes, diced

1 C (about 1 large) avocado, diced

½ C shredded sharp cheddar cheese

½ C nonfat, plain Greek yogurt

 

 

Instructions

In a small bowl, mix together chili powder, cumin, onion powder, oregano, and sea salt.

Place turkey in a single layer in a slow cooker (crock-pot). Sprinkle spice mix on top of turkey. Layer corn, diced tomatoes and black beans on top of turkey. Pour 1 ½ cups water on top of turkey and vegetables. Cook in slow cooker on high for 3 hours.

Add brown rice and remaining ¾ cup water. Stir to mix ingredients. Cook on low for 2 hours.

Before serving, mix filling with a fork, breaking cooked turkey into small pieces. Serve as a taco bowl with tomato, avocado, cheese and Greek yogurt.

Nutrition Facts:

Servings per recipe – 7; serving size – 1 ½ C; calories – 428; total fat – 8g; protein – 37g

To add some variety to this recipe– enjoy it by itself, put it on top of tortilla chips, broil the filling in half of a bell pepper topped with cheese, or try rolling it into tortillas for easy enchiladas. Get creative! –SY

A Change in Fast Food Trends – Fast Casual

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When I say “fast food” your mind probably goes instantly to an image of greasy burgers, fries, and drive-thru service. With over 60 years of business, it’s hard to imagine not being able to get a hot meal in a matter of seconds, pay for it with pocket change, and go on with your day. Gallup research has found 8 in 10 Americans state that they eat fast food at least monthly and 57% of young adults report eating it at least weekly. When picturing our typical image of fast food this becomes frightening for the health of our nation. But what if we can make a change to the fast food trend?

With more people being conscious of what they’re
eating and wanting healthier options

comes a new type of restaurant that we call “fast casual”. Fast casual restaurants dance between traditional, counter-service fast-food restaurants and casual dining with table service (ex. Cool Greens, Chipotle, Panera, Provision Kitchen, etc). They have interior designs that show a sense of sustainability and community, and they strive for transparency in ingredients by utilizing more local, organic foods.

As consumers continue to change their taste preferences, the fast food market will change alike. A study found that about one-third of consumers stated they would pay more for healthier and more transparent ingredients and that 76% of adults would return to a restaurant if it started offering healthier options. Would you? -SY

Let’s Talk Diabetes – Traveling

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Planned or spontaneous, road trips for a person living with diabetes requires a little extra planning. “Okay, how long will we be gone? What will we be doing? Will we be walking a lot or active? Will there be a refrigerator for my insulin?” If you have Type 1 diabetes these might be questions you’ve asked before a long trip or vacation (or if not, you should be!).

The worst is when your friends plan a spontaneous trip and it takes them ten minutes to throw some clothes in a bag while it takes you twice the time because you have to make sure you have enough snacks, insulin, snacks, glucagon, test strips, pump supplies…and did I mention snacks? “Sorry guys! I’m almost ready!” Oh and then you have twice the amount of luggage because of all the extras you have to pack just in case (hey, you never know).

Here are a few tips to help ease some of the stress that arises when traveling with diabetes:

Plan as much as you can. While you never know when you’ll have another random trip, you can still make yourself a little more prepared. Have a container always packed and ready that has enough supplies (pump supplies, needles, test strips, snacks, etc.) to at least get you through a weekend. (Pictured below is my travel pack.)travel box

Don’t forget your insulin! If you have a cold-pack carrier for your insulin you might consider setting it on top of your supplies container. Nothing is worse than having to cut a trip short because you forgot your insulin.

Make sure the people you’re traveling with know you have diabetes. Not only is it important they know you have diabetes but it’s also important they have a general idea of how to take care of you if there was an emergency. Ensuring this can help put you at ease throughout the trip.

Remember: Diabetes doesn’t control us, we control our diabetes! Happy travels! -SY

Balsamic and Parmesan Roasted Cauliflower

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You may have heard through “fad-diets” to avoid colorless foods and to only eat the foods that bring a lot of color to your plate. While a colorful plate can be appreciated, don’t count cauliflower out! Cauliflower contains antioxidants and phytonutrients that can protect against cancer, fiber that helps with satiety (feeling of being full), healthy digestive tract, and properties that are essential for learning and memory. Below are some fun facts and a super easy cauliflower recipe, check it out!

Cancer Prevention: Cauliflower’s antioxidants are known to help prevent cellular mutations and reduce oxidative stress.

Digestion: Cauliflower is high in fiber and water content, helping to prevent constipation and maintain a healthy digestive tract. Recent studies have shown that consuming adequate amounts of dietary fiber could play a role in regulating the immune system and inflammation (which, in turn decreases the risk for conditions such as heart disease, diabetes, cancer, and obesity).

Memory: Loaded with choline, cauliflower is a very versatile food that has the ability to help with sleep, muscle movement, learning, and memory.

Balsamic and Parmesan Roasted Cauliflower

Ingredients:

8 C 1-inch-thick slices cauliflower florets (about 1 large head)

2 tablespoons extra-virgin olive oil

1 teaspoon dried marjoram

¼ teaspoon salt

Freshly ground pepper to taste

2 tablespoons balsamic vinegar

½ C finely shredded Parmesan cheese

Instructions:

Preheat oven to 450° F.

Toss cauliflower, oil, marjoram, salt, and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated (5-10 minutes).

Serving Size: 1 cup

Makes: approximately 4 servings

149 calories per serving, 10g fat, 10g carbohydrates per serving, 7g protein, 4g fiber

Easter Dinner from a Dietitian’s Kitchen – The Entrée

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easter table

This recipe is packed with flavor and is sure to hit all of your taste buds!

Moroccan Cornish Hens

Ingredientseaster ingredients

4 large oranges, sliced

2 C whole pitted dates (about 8 ounces)

4 (1 ½ pound) Cornish hens

Paste (best made the night before):

2 C cilantro sprigs

½ tsp ground cardamom

2 tsp ground cumin

¼ tsp ground coriander

12 garlic cloves

½ C pimento-stuffed olives

Marinade (marinate the day of the party):

½ C balsamic vinegar

½ C dry Marsala

¼ C honey

easter entreeInstructions

Arrange orange slices in 2 (13×9) baking dishes, and sprinkle evenly with dates.

Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Remove skin, and trim excess fat. Split hens in half lengthwise. Place hen halves, meaty side up on top of dates.

Prepare paste: Place cilantro in a food processor; pulse 4 times or until coarsely chopped. Add cardamom, cumin, coriander, and garlic, and process until finely chopped. Pat cilantro mixture onto hens; arrange olives around hens.

Prepare marinade: Combine vinegar, wine, and honey; stir well with a whisk until well-blended. Place in refrigerator for up to two days, if desired.

Slowly pour marinade over hens. Cover and marinate in refrigerator 2-24 hours, basting once with the vinegar mixture.

Preheat oven to 350 degrees F.

Uncover hens and bake for 1 hour and 25 minutes or until juices run clear, basting occasionally with the vinegar mixture. Shield wings with foil, if needed.  (Serves 8) -SY

Easter Dinner from a Dietitian’s Kitchen – The Vegetables

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easter table

Crispy Salt and Vinegar Potatoes

Ingredients

4lb baby Yukon gold potatoes, halved (quartered if long)

1 C

1 T kosher salt

2 T unsalted butter

Fresh ground black pepper

2 T chopped fresh chives

Flaky sea salt

Instructions

Combine potatoes, 1 C vinegar, and 1 T kosher salt in a large saucepan. Add water to cover potatoes by 1 inch. Bring to a boil and then reduce heat to simmer for 20-25 minutes.

Drain and pat dry.

Heat butter in a large skillet over medium heat. Add potatoes and a pinch of kosher salt and fresh ground black pepper to taste. Cook, tossing occasionally to ensure even browning (8-10 minutes).

Top with sea salt and chopped chives.

 

Fresh Asparagus with Lemon Zesteaster salad and asparagus

Ingredients

Asparagus

Olive oil

Lemon pepper

Lemon zest

Instructions

Preheat oven to 450 degrees F.

Wash and trim asparagus. Brush with olive oil and sprinkle lightly with lemon pepper. Bake for 10-12 minutes and then sprinkle with lemon zest.

Easy-peasy!

Easter Dinner from a Dietitian’s Kitchen – Beverage and Hors d’oeuvre

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Following up with those Easter recipes from ours truly!

easter table

Hibiscus Sparkle

With an earthy, hibiscus flower base and effervescent fizz, this mild tea-tail celebrates spring.

Ingredients

1/3 C dried hibiscus flowers

¼ C sugar

¼ C fresh lime juice, plus 1 lime, thinly sliced for garnish

½ C Cointreau

2 C seltzer

Instructions

In a pot, bring 3 ½ cups water to a boil. Remove from heat and add hibiscus flowers. Cover and steep for 4 minutes.

Strain liquid into a pitcher. Stir in sugar, lime juice, and Cointreau, and refrigerate until chilled, about 30-40 minutes.

Just before serving, stir in seltzer.

Serve over ice, and garnish with lime slices. (Serves 4-6)

Broccolini Ricotta Toasts with Preserved Lemon

Ingredients

1 15oz tub whole milk ricottaeaster horduerve

1 T finely chopped preserved lemon (peel and pulp), plus 1 whole preserved lemon, thinly sliced for garnish

1 clove garlic, minced

1 baguette cut on the diagonal into 12 half inch slices

4 T olive oil, divided

4 C broccolini florets, cut into 2-inch lengths

¼ C orange marmalade

Chili flakes and leaves from fresh thyme sprigs for garnish

1 lemon, halved

Instructions

Preheat oven to 450 degrees F.

Line two baking sheets with tinfoil.

In a medium bowl, whisk together ricotta, finely chopped preserved lemon, ¼ tsp sea salt, and garlic until well combined. Set aside.

In a large bowl, toss the baguette slices with 2 T olive oil and a pinch of salt. Spread slices out onto one lined baking sheet and bake for 10 minutes or until golden brown.

Transfer toasts onto a serving platter.

Lightly baste broccolini with 2 T olive oil and spread on the two baking sheets, allowing room for even browning. Bake florets for 10 minutes, rotate pans, and continue baking for 5 minutes more, until leaves are crisped and browned. Remove from oven.

Spread each toast with a thin layer of marmalade, and top with 1 T of the ricotta mixture and about 3 broccolini pieces. Garnish with a sprinkling of chili flakes, fresh thyme leaves, salt, and preserved lemon slivers, plus a little squeeze of fresh lemon juice. (Makes 12 toasts.) -SY

Say Cheese!

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With most grocery stores carrying a wide variety of cheeses these days, it’s easy to forget the long process it takes to make those cheeses. Thousands of years ago, people were in need of a way to better utilize milk from their cattle, sheep, and goats so they started experimenting. Starting with salt and acid, and then later adding in rennet (an enzyme that changes the structure of milk proteins making them stick together) our ancestors were able to create lots of different ways to say cheese.

Here are a few less common cheeses that might expand your palate for cheese flavors:

Grana Padano: This Italian cow’s milk cheese has a hint of pineapple
sweetness. “Grana” is the Italian word for “grain”, which reflects this cheese’s grainy texture, caused by tiny protein deposits.


Asiago: Older and more aged, Asiago tends to lose its moisture, making it harder causing a more savory, sharp and tangy flavor. This cheese is a great addition to pasta dishes!

Roncal: Due to this cheese’s unique blend of two different sheep’s milk,
it can be a challenge to find but its aroma and flavor is strong and it creates a slightly tangy and buttery taste.


Manchego: Originally getting its name from the Manchego sheep that grazed Spain, this cheese has a hint of bitterness and a warm, nutty flavor. Enjoy Manchego on its own or paired with olives, almonds, dried fruit or crusty breads. -SY

Healthy Eats OKC!

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Eating out can be a fun treat or a necessity.  I love to dine at new places often and try some local favorites. There is a new place in Nichols Hills that is a breath of fresh air with a new twist on healthy eating. Provision Kitchen is a versatile eatery and the most “local” place I have been to!  You can stop in for a yummy unique salad, build your own salad, sample the hot meal of the day, and/or bring meals home for the rest of the week.  Best of all, they can tell you exactly where your food came from and most of it comes just 7 miles from the store!!  Their farm, Provision Organic Farm, fuels their seasonal, fresh, and perfectly portioned meals.

I enjoyed my experience.  Meals range from $8-12.50 and they are easy to get to-go or dine in.  The take away meals are fresh made and individually portioned, like a TV dinner, and ready to heat up anytime. This provides a great place to grab lunch and bring home dinner for later.  Provision Kitchen provides a much needed service that highlights local, balanced, organic meals that informs the patron of calories, allergens, and food origin. Clean eating at its best! –MVC

provisionkitchenlogo

Systemic Chronic Inflammation

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Inflammation, in its broadest sense, is the body’s response to tissue injury. The four cardinal signs of inflammation are redness, heat, swelling, and pain. However, did you know there are different kinds of inflammation? You’re probably familiar with the kind we can see but what if there is a kind that we can’t see that’s causing much worse damage?

Acute Inflammation—this is your body’s response to an injury such as a cut, tooth extraction, bug bite, stubbed toe, etc. (Easily healed and most of the time not too serious.)

Systemic Chronic Inflammation—this kind of inflammation is the kind that we can’t necessarily see. It begins with a slow onset and persists for months or years (sometimes asymptomatically). When we say “systemic” we are referring to inflammation that affects the entire body. Systemic chronic inflammation causes damage to our tissues and often times results in diseases such as heart disease, lupus, celiac disease, arthritis, irritable bowel disease, and much more. (Very serious.)


Common causes of systemic chronic
inflammation include the following: obesity (specifically belly fat), infections, periodontal disease, environmental toxins, drugs and tobacco, autoimmune diseases, lack of exercise, sleep deficiency, stress, low intake of antioxidants, and high intake of foods which contribute to inflammation.

With evidence that chronic inflammation is involved in the cause of fibromyalgia, Alzheimer’s and cancer, I’d say it needs to be tackled. The common denominator of these uncontrolled (and often undetected) age-related diseases is systemic chronic inflammation.

The good news: Chronic systemic inflammation can be significantly affected by one’s daily lifestyle choices. Diet, exercise, antioxidants, stress reduction, and sleep are ALL included in our tool box at Banister Nutrition to help you move from chronic inflammation to a happier, healthier life. -SY

CHANGING HABITS. CHANGING HEALTH. CHANGING LIVES. –Banister Nutrition