Recipes Archives - Page 2 of 4 - Banister Nutrition, LLC | OKC Dietitian

Summertime Watermelon Salad with Cucumber, Feta, and Blueberries

May 26, 2021/in Recipes/by Banister Nutrition

Do you know what you are making for the fourth of July celebrations? This is a great one to take to an outdoor cookout or other Summer events! It is booming with colors – RED, WHITE and BLUE! It is juicy, flavorful and refreshing.

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Summertime Watermelon Salad with Cucumber, Feta and Blueberries

Author: Banister Nutrition
Total Time: 15
Yield: 8 1x

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Ingredients

Scale

4 cups watermelon, cut into cubes

1 cup fresh blueberries

1.5 cups cucumber, diced

1 cup crumbled feta cheese

Mind and basil leaves to your liking, chopped

Honey lime dressing:

Juice of 1 lime

2 Tbsp olive oil

2 Tbsp honey

Salt to taste

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Instructions

Mix all ingredients of the honey lime dressing vigorously until well combined.
In a large serving bowl, combine cubed watermelon, blueberries, diced cucumber, feta. Toss with the honey lime dressing.
Serve and enjoy!

Prep Time: 15

5 Quick, Tasty Marinades

May 26, 2021/in Recipes/by Banister Nutrition

Instead of buying premade sauces and marinades, try these tasty, quick marinades at your next cookout! If you’re tired of eating the same old chicken recipe, these marinades are a great way to add flavor to your meals with some pantry staples.

These marinades work with all kinds of protein and taste awesome baked or pan-fried too. You can make them ahead for meal prepping or to marinate and freeze until you are ready to cook. I like to marinate my protein the night before I cook to get as much flavor as possible in the protein.

Pro tip: For easy cleanup, I like to make my marinade in a ziploc bag and then add my chicken or pork in!

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5 Quick, Tasty Marinades

Author: Banister Nutrition

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Ingredients

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Cilantro Lime Marinade

1 Lime

1/2 cup of Cilantro

3 Garlic Cloves (Crushed)

1 tablespoon Olive Oil

1 teaspoon Salt

1 teaspoon Pepper

Spicy Gochujang Marinade

1/4 cup Gochujang (Spicy Korean Pepper Paste)

1 tablespoon Honey

2 Garlic (Crushed)

2 Green Onions

1 teaspoon Fish Sauce

2 teaspoon Sesame Oil

Teriyaki Marinade

1 tablespoon Low Sodium Soy Sauce

1 tablespoon Sake

1 tablespoon Mirin

1/2 teaspoon Ginger (Minced)

1 teaspoon Sugar

1 teaspoon Pepper

Chimichurri Marinade

2 cups Cilantro

1 cup Parsley

1/2 cup Olive Oil

1/4 cup Red Wine Vinegar

3 Garlic Cloves (Sliced)

2 Shallots (Sliced)

1 teaspoon Salt

1/3 teaspoon Red Pepper Flakes

Honey Garlic Marinade

3 Garlic Cloves (Minced)

2 tablespoon Soy Sauce

1/4 cup Honey

2 tablespoon Neutral Oil like vegetable or canola oil

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Instructions

Add all ingredients into a gallon bag or container with 1 pound of your choice of protein. Cover and marinate for at least 30 minutes to an hour, up to a day.
Grill and enjoy!

Roasted Pumpkin Seeds

May 26, 2021/in Recipes/by Banister Nutrition

When you’re carving pumpkins, don’t throw away the seeds! Pumpkin seeds are nutritious and so tasty. They are a great source of potassium, magnesium, and calcium and high in antioxidants and omega-3s. Roasted pumpkin seeds are a great snack and they are super easy and fast to make. You can sprinkle them on your soup for some crunch or toss them in your salad.

The great thing about pumpkin seeds is they can be sweet or savory! My favorite way is to use cajun seasoning or with paprika, cumin, and garlic powder. Nutritional yeast is also a great option for a cheesy flavor. To make it sweet, just add sugar and cinnamon.

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Roasted Pumpkin Seeds

Author: Banister Nutrition
Total Time: 80

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Ingredients

Scale

1 cup of Pumpkin Seeds

2 teaspoons of Olive Oil

Paprika

Cumin

Tumeric

Garlic Powder

Salt

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Instructions

Put all the seeds in a bowl of water. Clean off all the pulp and remove the seeds from the water. Let dry on paper towels for at least an hour or two. You want to make sure that the pumpkins seeds are as dry as possible so they will crisp up in the oven.
Set oven to 350 degrees. Once the pumpkin seeds are dry, place them on a baking tray. Make sure they are spread out and are not crowded in the tray.
Dizzle 2 tsp of olive oil. Add salt and spices of choice. Depending on the size of your pumpkin, you will get a different yield of seeds. Add more oil and seasoning if needed. You want to make sure that there is enough oil to roast the seeds.
Bake for 15- 20 minutes. Shake and turn the baking tray halfway of baking time to make sure that all of the seeds are getting roasted. Roast until pumpkin seeds are golden brown.
If the seeds are soft after resting for a few minutes, put them back into the oven for another five minutes.

Prep Time: 60
Cook Time: 20

Mix & Match Autumn Salad

May 26, 2021/in Recipes/by Banister Nutrition

Making the perfect autumn salad doesn’t have to be complicated! In fact, some of the ingredients listed below might already be a part of your other holiday dishes which means more time and money spent on other things – something that is always welcomed this time of year.

Nutrition-Bonus:

With cold and flu season now in full swing, it is even that much more important to do what we can to strengthen our immune system. Greens like spinach and kale pack a powerful punch of beta carotene and vitamin C while healthy fat sources such as nuts and seeds add vitamin E for enhanced immune support.

Have a safe and joyous holiday season! ~ AS

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Mix & Match Autumn Salad

Author: Banister Nutrition
Total Time: 20

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Ingredients

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Green Base

4 cups of Spinach

4 cups of Arugula

4 cups of Kale

4 cups of Romaine Lettuce

Vegetables

1 cup of Brussel Sprouts (shredded)

1 cup of Cold or Roasted Beets (chopped or sliced)

1 cup of Roasted Squash (chopped or sliced)

Fruit

1/2 cup of Pears

1/2 cup of Pomegranates

1/2 cup of Apples

Protein

1/2 cup of Garbanzo Beans (rinsed and drained)

1/2 cup of Cheese of Choice (Fall Favorites – Feta & Blue Cheese)

1/3 cup of Toasted Almonds/Pecans

1/3 cup of Roasted Pumpkin Seeds

Dressing (2 tbsp per serving recommended)

1/2 cup of Balsamic Vinaigrette

1/2 cup of Apple-cider Vinaigrette

1/2 cup Honey Mustard

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Instructions

Pick ONE (or two) item from each group listed below (Tip: IF including two items from one group, use 1/2 servings for each)
Toss all ingredients EXCEPT the dressing together (Tip: add nuts and seeds right before serving for more crunch!)
Encouraged guests to pour their own dressing so that each guest can add the amount that is just right for them!

Prep Time: 20

Nutrition

Serving Size: 4

Oven Roasted Baby Bakers

May 26, 2021/in Recipes/by Banister Nutrition

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Oven Roasted Baby Bakers

Author: Banister Nutrition

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Ingredients

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2 lbs of baby potatoes (we used baby multi-colored potatoes), scrubbed

1/2 cup of olive oil, divided

1/2 cup of chopped parsley

1/4 cup of fresh Parmesan cheese, shredded

Kosher salt, to taste

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Instructions

Preheat oven to 450°F. In a pot, add potatoes and cover with cold water. Season with salt and bring to a boil over medium-high heat. Cook until tender, 10-12 minutes. Let cool slightly.
Transfer potatoes to a sheet pan and toss gently with ¼ cup of the olive oil and salt. Roast, flipping halfway through, until golden brown and crisp, 35-40 minutes.
In a medium bowl, whisk together parsley with the remaining ¼ cup olive oil.
Transfer potatoes to a bowl and toss with oil mixture, top with Parmesan cheese. Serve hot.

Go Nuts for Holiday Nuts

May 26, 2021/in Recipes/by Banister Nutrition

Crunch, sweet and spicy – what’s not to love? These easy to make, spiced nuts are sure to be a hit at any holiday gathering, mid-afternoon snack, or as a gift for the holidays.

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Go Nuts for Holiday Nuts

Author: Banister Nutrition

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Description

1 cup almonds

1 cup cashews

1 cup peanuts

1 cup pecans

1 cup walnuts

1 tsp cinnamon

½ tsp cardamom

1 tsp nutmeg

1 tsp chili powder

1 tsp salt

½ tsp black pepper

⅓ cup pure maple syrup

2 Tbsp water (or use melted butter instead)

Ingredients

Scale

Preheat the oven to 350 degrees.
In a small bowl, whisk together spices and set aside.
In a medium bowl combine nuts and set aside.
Whisk together pure maple syrup with water (or butter) until frothy.
Pour syrup mixture over the nut mixture until well coated.
Dust nuts with spice mix and stir.
Arrange nuts onto a baking sheet lined with parchment paper in a single layer.
Bake for 10 minutes.
Remove from the oven and allow to cool.
Store in an airtight container.

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Bi Bim Bap (Korean Mixed Rice with Bulgogi and Vegetables)

May 26, 2021/in Recipes/by Banister Nutrition

One of my favorite Korean dishes when I go out to eat is Bi Bim Bap! If you don’t know what Bi Bim Bap is, it’s Korean mixed rice with vegetables and beef. What I love about Bi Bim Bap is that you can add whatever you like to it. I love to make it when I have lots of vegetables that are about to go bad. I just sautee them up, add some rice, and add the spicy sauce and you have dinner!

If you want to make some Korean food at home, check out our recipe for Bi Bim Bap! AN

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Bi Bim Bap (Korean Mixed Rice with Bulgogi and Vegetables)

Author: Banister Nutrition

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Ingredients

Scale

Beef Bulgogi

2 pounds of Sliced Sirloin

2 tablespoon of Garlic

1 Green Onion

1 tablespoon of Sesame Oil

1 tablespoon of Low Sodium Soy Sauce

1 Fiji Apple or Very Ripe Pear

1 tablespoon of Brown Sugar

Toppings

2 Medium Carrots (Julienned)

1 Bunch of Spinach

1 Box of Shitake Mushrooms or Button Mushrooms (Sliced)

1 Zucchini (Julienned)

Eggs

Spicy Bi Bim Bap Sauce

2 tablespoon of Gochujang (Korean Chili Paste)

1 tablespoon of Low Sodium Soy Sauce

1 tablespoon of Sesame Oil

1 tablespoon of Rice Wine Vinegar

1 tablespoon of Honey or Brown Sugar

2 teaspoon of Garlic (Finely Minced)

1 tablespoon of Mirin

Steamed Rice

2 cups of Short Grain Rice

4 cups of Water

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Instructions

Rinse the rice three times until the water runs clear. Put in a pot and add four cups of water or until there is an inch of water above the top of the rice. Place lip on top and bring to a boil. When a boil is reached, lower the temperature to low to a simmer. Cook the rice for about 15 minutes. If you are not sure, you can take a spoon and check the tenderness of the rice. Leave the pot with the lid on for 5 minutes to allow the rice to finish steaming. Fluff with a fork when done.
Place all the ingredients for the bulgogi marinade in a blender. Blend until the sauce is uniform in consistency. Pour over the sliced beef. Marinate for 30 minutes. After 30 minutes, stir fry on medium-high heat for 5-7 minutes until the beef is cooked.If you are a vegetarian, tofu is a great substitute! Drain firm tofu and press out as much water as you can. Sear the tofu to a golden brown on both sides with some cooking oil. Add the marinade and simmer on low until the sauce thickens.
To make the Spicy Bi Bim Bap sauce, add all the ingredients to a bowl and mix thoroughly. Place to the side until assembly.
Prep the vegetables when you are waiting for the beef to finish marinating. Rinse, peel, and julienne the carrots into short, thin sticks. Rinse and julienne the zucchini into short, thin stick. Cut the mushroom into thin, slices. Wash the spinach.Sautee the vegetables separately and season with salt and sesame oil to taste.
Now put together your Bi Bim Bap! Place rice at the bottom and top with vegetables, meat, and an egg. Add as much sauce as you want, depending on how spicy you want it to be. Garish with an egg and some sesame seeds.Viola! You have your very own homemade Bi Bim Bap!

Trail Mix & Match

May 26, 2021/in Recipes/by Banister Nutrition

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Trail Mix & Match

Author: Banister Nutrition
Total Time: 5

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Description

It can be hard finding snacks that are healthy and can be easily taken on the go, but luckily our dietitian, Autumn, has created four delicious different trail mixes! Check out her recipes below!

Ingredients

Scale

Heart-healthy: Ingredients like Walnuts and Pumpkin seeds are good sources of Omega-3’s – “the good fat” – which can help manage risk of cardiovascular disease.

1 cup of Pretzels – Low Sodium

1/4 cup of Walnuts

1/4 cup of Dried Cranberries

1/8 cup of Pumpkin Seeds

Blood-Sugar Management: Combining fats and proteins like nuts and seeds to carbohydrates like cereal and dried fruit can help stabilize blood sugars while meeting energy needs.

1 cup of Cheerios

1/4 cup of Almonds

1/4 cup of Peanuts

1/4 of Dried Banana Chips

Low-Sodium: Get creative with things like cinnamon, shaved coconut, garlic, or even a little cayenne pepper for a twist on your classic trail mix!

1/4 cup of Cashews (Unsalted)

1/4 cup of Walnuts (Unsalted)

1/4 cup of Peanuts (Unsalted)

1/4 cup of Dehydrated Apple Chips

1 tablespoon of Coconut Flakes

1/2 teaspoon of Cinnamon

Low-Calorie: Stop cravings by satisfying them! Add dark chocolate or dried fruit to a salty treat like popcorn and nuts to bring balance and flavor.

3 cups of Popcorn

1/2 cup of Assorted Nuts

2 tablespoon of Dark Chocolate Chips

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Winter Slaw with Orange Honey Vinaigrette

May 26, 2021/in Recipes/by Banister Nutrition

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Winter Slaw with Orange Honey Vinaigrette

Author: Banister Nutrition

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Ingredients

Scale

Winter Slaw

8 oz of Shredded Red Cabbage

Fronds of 3 Fennel Bulbs, Diced

1 cup of Lacinto Kale, Shredded

3 Small Mandarine Oranges Peeled, Sectioned, and Diced

Orange Honey Vinaigrette

Juice of 1 Small Mandarin Orange

3 tablespoon of Honey

1/4 cup of Extra Virgin Olive Oil

3 tablespoon of Apple Cider Vinegar

Salt and Pepper to taste

1/4 cup of Chopped Pecans or Walnuts (optional)

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Instructions

Place cabbage, fennel, kale, and oranges in a salad bowl.
Shake together orange juice, honey, oil, and vinegar in a jar. Taste and adjust with more honey or vinegar-based on your personal preference.
Toss vegetables with dressing. Refrigerate salad for 3-6 hours.
Taste the salad and add salt and pepper to taste. Toss with nuts if using and serve.

Confetti Veggie Pasta

May 26, 2021/in Recipes/by Banister Nutrition

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Confetti Veggie Pasta

Author: Banister Nutrition
Total Time: 20-30

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Description

Weekdays can be busy and sometimes you just want a speedy dinner. This simple pasta dish takes only 20-30 minutes to put together and voila you have dinner ready for your family!

Ingredients

Scale

½ pound angel hair pasta

1 red bell pepper, diced finely

4 cloves garlic, minced

1 cup fresh parsley, minced

1 cup fresh baby greens like spinach or kale, chopped finely

¼ cup pine nuts

¼ cup olive oil

¼ cup chopped olives

Zest of 1 lemon

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Instructions

Heat 2 tablespoons of olive oil in a skillet over medium heat. Add bell pepper and garlic and cook until fragrant and garlic starts to golden. Place bell pepper and garlic in a small bowl.
Cook pasta according to package directions.
While the pasta cooks, add pine nuts to the previously used skillet and toast until lightly browned.
Drain pasta and stir in all ingredients except cheese.
Serve pasta topped with parmesan cheese.

This dish is great as a stand-alone main dish or topped with sauteed shrimp or scallops.

Nutrition

Serving Size: 4

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