Angie Lamberson, Author at Nutrition Pair

South of the Border Potato Omelet

September 18, 2016 By Angie Lamberson Leave a Comment

Here is an easy egg & potato recipe to start your day. Eggs are an excellent & inexpensive source of high quality protein. Each has about 80 calories & 7 grams of protein. They are a great source of vitamins A & D, iron, the carotenoids, lutein & zeaxanthin (help to reduce risk age-related macular degeneration) & choline (helps improve brain function). The most common question that we get about eggs is, “But, don’t they raise cholesterol?”. To answer that, the most recent research has found that egg consumption is not associated with an increase in cholesterol levels. Actually, a diet lower in saturated fats is a more effective recommendation for the prevention & treatment of high cholesterol. Thus, it is more important to limit the high saturated fats foods that are commonly served with the egg (bacon, sausage) or cooked with the egg (butter) than the actual egg. Prepare your eggs without fat (boiled) or use non-stick spray or olive oil when cooking to help keep saturated fat intake low.

Ingredients:

1 medium potato, scrubbed & diced

1/3 cup minced onion

2 T diced green pepper

1 T olive oil

Dash salt

Dash pepper

2 eggs, lightly beaten

1/2 cup egg substitute

Directions:

In a large non-stick skillet, saute potatoes, onions & green pepper in margarine for 20 minutes, over low heat, stirring occasionally, until potatoes are tender & lightly browned.
Stir in salt & pepper. Cook, stirring 2 to 3 minutes or more.
Pour eggs into skillet, tilting pan so eggs flow evenly through & around potato mixture.
Cook until set. Loosen edges & fold in half. Slide onto serving dish. Serve with salsa if desired. We recommend a side of sliced tomatoes or fresh fruit.

Nutrition Facts:

Amount Per Serving (2 Servings)

Calories: 250
Total Fat: 11.6 g
Saturated Fat: 2.6 g
Polyunsaturated Fat: 1.6 g
Monounsaturated Fat: 6.8 g
Cholesterol: 186 mg
Sodium: 280 mg
Potassium: 627 mg
Total Carbohydrate: 20 g
Dietary Fiber: 3 g
Protein: 14 g

High in Vit A, Vit D, Vit B-12, Vit B-6 & Vit C

It’s Your Health. It’s Your Life. Make That Change!

Pierogies with Spinach & Tomatoes

September 17, 2016 By Angie Lamberson Leave a Comment

Here is a quick & easy pierogie recipe made with spinach & tomatoes. Perfect for a Meatless Monday (or any day!). Pierogis (pronounced Pi-roh-ghees) are filled dumplings that originated in Eastern Europe. They are made with unleavened dough and can be filled with potato, sauerkraut, ground meat, cheese and/or fruits. Also, they are often served with a topping, such as melted butter, sour cream or sauteed onions.

You can make your own pierogies or buy them in the freezer section of almost any grocery store (usually near the frozen potatoes). We like Mrs. T’s brand: http://www.mrstspierogies.com (in a blue box). They are inexpensive and make very quick and easy meals. There are tons of ways to cook them! Here is one of our favorite ways to cook pierogies:

Ingredients:

1-12 packs box of Mrs. T’s Classic Cheddar pierogies

1/2 of a 1# bag of frozen chopped spinach or 2- 10 oz. boxes frozen spinach (about 3 cups)

2 T olive oil

1 red pepper, chopped

1 small onion, chopped

2 gloves garlic, minced

1-14 oz can no salt added diced tomatoes (do not drain)

Parmesan Cheese

Directions:

Place the spinach in a microwavable bowl and heat approximately 4-5 minutes until it no longer feels frozen. Sauté onion & red pepper garlic in olive oil in a large skillet (cast iron works well) until the onion is transparent. Add the garlic & saute for approximately minutes. Add the canned tomatoes with their water (do not drain) & the spinach. Cover the mixture and turn down the heat to low/simmer. Place the pierogies in a large bowl containing hot tap water. Allow to sit in the water for about 3 minutes. Pour off the water and re-add hot water (to warm them up) & allow to warm until they no longer feel frozen inside. Pour off the water and add the pierogies to your tomato/spinach saucepan mixture. Allow to simmer on a low temp for 5-10 minutes and then serve topped with parmesan cheese. This will make 4 servings (3 pierogies each).

Nutrition Facts:

Amount Per Serving (4 Servings)

Calories: 315
Total Fat: 9.2 g
- Saturated Fat: 1.2 g
- Polyunsaturated Fat: 0.6 g
- Monounsaturated Fat: 5.1 g
- Cholesterol: 6.0 mg
Potassium 109 mg
Sodium: 685 mg
Total Carbohydrate: 52 g
Dietary Fiber: 7 g
Protein: 10 g
High in both Vitamin A & Vitamin C!

It’s Your Health. It’s Your Life. Make That Change!

Fueling Youth Athletes to Maximize Performance

August 23, 2016 By Angie Lamberson Leave a Comment

To maximize your youth athlete’s performance in the classroom AND on the field, it is important to pay attention to the foods we eat. Proper fueling and nutrition can help them feel better, be more alert and learn more. During competition, adequate nutrition can help your child athlete stay injury free or recover quicker if injured. Good nutrition does not have an off-season. To get the most benefit, you need to start now and continue throughout the year. Remember, you set the example for your family!

Ahhhh….our favorite time of year—fall sports! We have compiled information that we use for our own children who are active in sports as well as in our work with schools and youth sports teams. For these talks, we have brought in “urine specimen” cups for the athletes to view how their urine looks when they are well and not-so-well hydrated. The kids go nuts when John tries to drink the “specimens”, but it does help them to remember this easy way for them to gage their own hydration status

The Nutrition Playbook:

1.Start each day with Breakfast!

Any food can count towards breakfast. Be sure to include fruit, grains, proteins and dairy.

2. Focus on powerhouse foods:

Fresh or Frozen Fruits and Vegetables: give your body the energy and nutrients you need to stay active, focused and healthy
- Aim for 2 pieces of fresh fruit and 1-2 cups of Vegetables everyday. Fruit juices are a source of liquid and nutrients but more benefit comes from eating the whole fruit.
Lean Sources of Protein: provide the nutrients needed to help build new muscle and repair damaged tissues. Baking, grilling, broiling boiling or steaming are great ways to prepare meats. Lean choices include:
- Fresh or frozen Fish, Canned Tuna or Salmon
- Skinless Chicken Breast
- Eggs
- Peanut Butter
- 1%, 2% or Part Skim Cheese
Whole Grains, breads and cereals: are great source of vitamins, minerals and fiber. They provide a strong source of Carbohydrates, the body’s preferred fuel source! Sources include:
- Oatmeal, Grits or Whole Wheat Cold Cereals
- Whole Wheat Breads, English Muffins, Tortillas
- Wheat Pasta, Brown Rice

3.Drink 8 oz. of 1% or Fat Free Milk or Eat Yogurt at least twice everyday!

Milk supplies protein and carbohydrate and is an excellent source of calcium, potassium and many other important nutrients!

4. Plan on adding snacks during the day to fit around practices and games

Snack Ideas: [Good to use as pre or post game snack!]
- Peanut Butter Crackers, graham crackers or sandwich with a Banana and Glass of Milk
- Cup of Yogurt, piece of fruit, and pretzels with water
- Cup of Yogurt with granola cereal
- 3 Fig Newton’s with a glass of water or milk
- Cheese and crackers, grapes, and water
- Homemade Trail Mix:
  - Handful of nuts (any type will work) mixed with a ½ handful of dried fruit (raisins, cranberries, apricots, etc.)
- Celery and or Apple with peanut butter
- Cereal and low fat milk. Add some fruit!

5. Limit Fast Foods! While convenience and price makes eating fast food desirable, most restaurant meals short change you in fruits and vegetables. In addition, they often contain excessive amounts of sodium. If you choose fast foods, make sure to add fresh fruit to the meal. Choose Low Fat (1%) or Fat Free (Skim) milk in place of sodas or tea.

6.Stay hydrated during the day by drinking plenty of fluids.

You should be urinating at least every 2-3 hours. Sports drinks may help some, but your first choice should be water. You can monitor urine color to get a better idea of how well hydrated you are. Try to keep urine color between the numbers 1 and 3. (See chart below)

7. Rest and Recovery! Games and practices can make it difficult to keep a regular sleep pattern. It is important to get proper rest to help reduce risk of injuries and provide for time to recover from training. Get a jump on nutrition by planning meals and snacks in advance to help when time becomes limited.

It’s Your Health. It’s Your Life. Make That Change!

Vegetarian Beer Chili

May 10, 2016 By Angie Lamberson Leave a Comment

Vegetarian Chili This Vegetarian Beer Chili is a perfect Meatless Monday recipe because it’s so easy & cooks in only 20 minutes. Add a beer for best flavor. Enjoy!

Ingredients:

1 chopped onion
1 red pepper
1 cup chopped celery
1 cup chopped green pepper
1 cup shredded carrots
1-16 oz. bag frozen corn
2 cans beans, drained & rinsed (one can black, one can red)
12 oz fresh or jarred salsa- mild, medium, spicy- your choice!
1 can diced tomatoes (no salt added)
1-12oz. can or bottle of light beer (non-alcoholic works as well!)
1 cup wheat germ

Instructions:
Combine all ingredients & cook on stove top on simmer for 20 minutes or in crock pot for at least 2 hours on high. (Top with reduced fat cheese and/or reduced fat sour cream if desired). Further reduce the sodium in the recipe by rinsing the beans or choosing reduced sodium canned beans or cooked dried beans.

Avocado Cucumber Mint Soup

April 19, 2016 By Angie Lamberson Leave a Comment

It’s late April and it is starting to get warmer outside. This healthy dish is a gazpacho soup (a cold Spanish or Mexican soup made from vegetables and served chilled). When the temperatures begin to rise, you will find this soup to be incredibly cool and refreshing. The mint and cucumber aid in the cooling effect. This recipe is also amazingly fast, easy and healthy!

Ingredients

(Makes 2 servings)

2 medium-sized cucumbers, peeled & lightly chopped (~ 2 cups)

1 avocado

Juice of 2 large lime (or 1/4 cup lime juice)

2 packed tablespoons fresh mint

1 teaspoon green onion

Chili powder, pinch

Directions

Combine cucumber, avocado, lime juice, mint & green onion in a blender and purée well. Serve in chilled bowls and top with a pinch of chili powder. Eat immediately, or refrigerate until ready to enjoy. Can be served topped with sliced green onions, finely chopped tomatoes & slice of cucumber as an appetizing garnish.

(Recipe adapted from eatnaked.com)

Nutrition Facts

2 Servings (Amount per Serving)

Calories 194.0

Total Fat 14.3 g

Saturated Fat 2.0 g

Polyunsaturated Fat 1.9 g

Monounsaturated Fat 8.6 g

Cholesterol 0.0 mg

Sodium 49.8 mg

Potassium 828.0 mg

Total Carbohydrate 16.7 g

Dietary Fiber 8.8 g

Sugars 3.9 g

Protein 3.5 g

It’s Your Health. It’s Your Life. Make That Change!

Mexican Quinoa Casserole

February 17, 2016 By Angie Lamberson Leave a Comment

mexican quinoa This is an easy, healthy, kid/teen approved casserole made with chicken, quinoa & black beans. It’s a perfect dish when you are cooking for a crowd or if you are one who likes leftovers or “planned overs” like we do. It makes 10 servings! Also, this dish is gluten-free which is helpful for those folks who need to avoid gluten in their diet.

Quinoa is high in protein (has the most protein of any of the grains) and gluten free. Additionally, it is high in magnesium, zinc, iron and folate. Do you have any favorite quinoa recipes? Please feel free to post & share with us!

Ingredients:

1.5 cup uncooked quinoa (rinsed in water)

1-14 oz. can low sodium cooked black beans, rinsed

1.5 cups low sodium salsa (“Marie’s” has a low sodium brand)

1.5 cup unsalted chicken broth (We like “Kitchen Basics”) (plus ½ cup more, if needed)

1-2 cloves minced garlic

1.5 cups Kraft 2% Mexican 4 Cheese Blend Shredded Cheese

1 T olive oil

1-2 T sliced jalapeno

1 medium onion, chopped

2 green peppers

2 red peppers

1.5 lb. boneless skinless chicken tenders, cut into small pieces

2 T homemade taco seasoning (1 T chili powder, 1 T onion powder & pinch of cumin)

Instructions:

Preheat oven to 375 degrees. Mix quinoa, black beans, salsa, chicken broth, garlic & ½ cup of the shredded cheese in a large bowl. Transfer to a well-greased casserole dish (approx. 9X13 inch size). We use our Pampered Chef Deep Covered Baker and it works perfectly for this dish. Bake for 30 min.
While this mixture is baking, heat the olive oil in a large skillet. Add the jalapeno, onion, and peppers. Saute until golden brown and tender-crisp. Remove from heat and set aside.
Toss the raw chicken with the taco seasoning. When the quinoa is done with the first 30 minutes of baking, stir it really well and add the raw chicken. Stir the chicken into the mixture to get the chicken mostly covered by the mixture, and return to the oven for another 30 minutes of baking. If you notice any uncooked pieces of quinoa on top, just stir and bake a bit longer (may help to add a little more chicken broth).
When the quinoa is done, top with the peppers and remaining cheese. Bake another 5-10 minutes or until the cheese is melted.

(Note: Recipe Adapted from “Pinch of Yum”)

NUTRITION FACTS (Per Serving):

Calories: 320

Total Fat: 8 g

Saturated Fat: 2.8 g

Trans Fat: 0 g

Cholesterol: 55 mg

Sodium: 300 mg

Carbohydrates: 33 g

Dietary Fiber: 7 g

Sugars: 2 g

Protein: 27 g

It’s Your Health. It’s Your Life. Make That Change!

Quick & Easy Salmon Cakes

November 17, 2015 By Angie Lamberson Leave a Comment

This is a budget-friendly, diabetes-friendly, very quick and very easy salmon cake recipe. Salmon is an extremely healthy food—it’s high in Vitamin D & very rich in omega-3 fatty acids (which can improve lipid values, reduce arthritis pain, boost immunity and possibly reduce memory loss & depression). All this for less than $3 a can and under a dollar per serving! We keep cans of salmon in the pantry for those nights when we need a “throw together fast” meal. For quick, easy & healthy sides, add cooked spinach (microwave from frozen and drizzle with olive oil and the same Mrs. Dash blend here) & brown rice (instant, boil in bag).

Ingredients:

2 Tbsp. (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend

1/2 cup (120mL) plain dry bread crumbs (Panko-unsalted variety is our favorite)

1can (15 ½ oz.) red salmon, drained (or 2 cups cooked, flaked salmon)

1 tsp. onion powder

¼ cup diced red pepper or 4 Tbsp. drained pimento from jar

½ cup plain/regular oatmeal

1 tsp. lemon juice

4 drops Tabasco sauce

1/4 cup Egg Beaters

2 T olive oil

Instructions:

Mix together Mrs. Dash® Garlic & Herb Seasoning Blend & dry bread crumbs/Panko in a small bowl. Set mixture aside.
Combine all remaining ingredients (except the olive oil) in a medium sized bowl. Mash salmon bones (do not remove bones-they are a great source of Calcium!).
Shape salmon mixture into four cakes.
Sprinkle ¼ of the bread crumb mixture onto a plate. Coat one of the cakes on both sides with the mixture (can roll it on the sides to coat the edges as well). Repeat this process three more times.
Add olive oil to a non-stick skillet or cast iron skillet and allow to heat. Add cakes to skillet and cook over medium heat, turning once, until lightly browned on each side.

Tip: Make a large batch of the bread crumb mixture and keep in the refrigerator. We also use this mixture for making chicken fingers- http://nutritionpair.com/diabetes/mrs-dash-chicken-fingers

NUTRITION FACTS:

Serving Size: 4 oz.

Calories: 310

Total Fat: 15 g

Saturated Fat: 2 g

Trans Fats: 0 g

Cholesterol: 0 mg

Sodium: 60 mg

Carbohydrates: 17 g

Dietary Fiber: 2 g

Sugars: 1 g

Protein: 25 g

Pumpkin Spice Cheesecake

October 23, 2015 By Angie Lamberson Leave a Comment

This recipe for Pumpkin Spice Cheesecake was featured on the Morning Joy (ECSU) radio show this week. Pumpkin, especially “Pumpkin Spice” is everywhere this year–from lattes to beer to yogurt and even Oreo’s! Pumpkin as a vegetable is actually very low in calories (about 50 calories per 1 cup, raw) and is high in fiber as well as being a very good source of vitamin A, vitamin C, vitamin E, Magnesium, Potassium and Iron. For those of you who cannot get enough “pumpkin spice” this season, here in another way to get your fix but in a lighter way (only 85 calories per slice!).

Pumpkin Spice Cheesecake

Ingredients:

24 oz. nonfat cream cheese (bar-type)
¾ c. canned pumpkin
1 t vanilla extract
¾ c. egg substitute
2 T cornflake crumbs
½ c. sugar
½ t cinnamon
¼ t ground cloves
12 T Fat Free Whipped Topping

Directions:

Preheat oven to 325 degrees. In large bowl, combine cream cheese, pumpkin, sugar and vanilla. Use electric mixer and beat at high speed until well blended. On low speed, beat in egg substitute and spices. Increase speed to high and continue to beat until well blended.

Use 9-inch pie pan coated with nonstick cooking spray. Add cornflake crumbs to the pan and shake lightly to coat bottom and sides with crumbs. Pour in cream cheese mixture. Bake at 325 degrees for 45 minutes until center is set but not firm. Cool on wire rack. Cool several hours before serving.

Note: top may crack. Serve with a dollop of whipped topping to hide cracks. Serves 12

Nutrition Facts Per Serving:

Calories 85	Saturated Fat 0 gm	Carbohydrate 14 gm
Fat 1 gm	Sodium 300 mg	Fiber 0 gm

Nutrition Pair ™

It’s Your Health. It’s Your Life. Make that change! ™

Brussels Sprouts with Balsamic Vinegar Sauce

October 22, 2015 By Angie Lamberson Leave a Comment

Here is our simple & delicious Brussels sprouts with a balsamic vinegar sauce recipe that was featured on the Morning Joy ECSU radio show this week. In our experience as Dietitians, it has come up as the absolute top least favorite food of our clients! Why? Well, maybe they have memories of plain boiled sprouts or the way the house really gets smelly when you cook them.

Our suggestion– try them again using this recipe! Approach them with a beginner’s mind. They are incredibly good for you—high in Vitamins A & C, folic acid and fiber. Also, they are cruciferous vegetables. Cruciferous is a Latin word meaning “cross-bearing” due to the shape of their flowers, whose four petals resemble a cross (Cool!) Cruciferous vegetables include cauliflower, cabbage, bok choy and broccoli. Research indicates that these vegetables have anti-cancer properties.

Our kids love this recipe as as well. Let us know what you think of this recipe. Happy Fall to you all!

It’s Your Health. It’s Your Life. Make That Change!

~ Angie & John

Brussels Sprouts with Balsamic Vinegar Sauce

Preparation time: 10 minutes
Serves: 6

Ingredients:

1-1/2 pounds fresh Brussels sprouts
2 cloves garlic, peeled and sliced
1 medium yellow onion, peeled & sliced
2 tablespoons olive oil
1/4 cup balsamic vinegar
dash salt
1 teaspoon freshly ground black pepper
2 tablespoons tub margarine

Directions:

Trim off the stems and remove any limp leaves from the sprouts
Blanch sprouts in boiling water w/top for 5 minutes
Drain and rinse under cold water to stop cooking
Heat a large frying pan and add the olive oil, garlic and onion
Sauté until the onion becomes tender
Add the blanched & drained sprouts.
Sauté a few minutes until the sprouts are cooked to your liking
Add the vinegar and toss so that all the sprouts are coated
Add the tub margarine, salt and pepper and toss together

Nutrition Facts per Serving:

Calories: 136

Fat: 8 gm

Saturated Fat: 1 gm

Carbohydrate: 13 gm

Protein: 4 gm

Fiber: 5 gm

Sodium: 109 mg

Chicken, Rice, & Vegetable Casserole

October 20, 2015 By Angie Lamberson Leave a Comment

This is a healthy and delicious casserole meal that can be put together quickly or even made ahead of time. The other wonderful thing is that it cooks on its own while you take care of other things in your life. Easy assembly and easy clean up. John prepared this on our first date almost 21 years ago! Needless to say, I was quite impressed. A man who can cook…how wonderful!!!

Ingredients:

2 lb. Boneless, Skinless Chicken Breasts
1 cup (uncooked) Instant Brown Rice
4 cups raw Broccoli and Carrots mixed
2-15 oz. cans No Salt Added Italian Stewed Tomatoes
Your choice of seasonings: Italian Seasoning, Oregano, Basil, and/or Garlic Powder
Non-stick Spray
4 T Grated Parmesan Cheese

Directions:

Preheat oven to 375⁰ F. Clean and prepare vegetables, set aside. In large Pyrex baking dish, coat bottom with cooking spray. Sprinkle your choice of seasonings over bottom of dish. Add rice to dish, spread to cover entire bottom. Place 1 piece of chicken in each corner of dish. In center, arrange vegetables around chicken. Sprinkle again with your choice of seasonings. Add stewed tomatoes to cover chicken & vegetables. Top with Parmesan cheese and seasonings, if desired. Bake at 375⁰ for 35-45 minutes. Do not overcook!! Serves 4

Nutrition Facts Per Serving (~4 oz, Chicken, 1 Cup of Vegetables, 3/4 Cup of Rice):

Calories 500	Saturated Fat 2 gm	Carbohydrate 54 gm
Fat 8 gm	Sodium 300 mg	Fiber 10 gm

South of the Border Potato Omelet

Pierogies with Spinach & Tomatoes

Fueling Youth Athletes to Maximize Performance

Vegetarian Beer Chili

Avocado Cucumber Mint Soup

Mexican Quinoa Casserole

Quick & Easy Salmon Cakes

Pumpkin Spice Cheesecake

Brussels Sprouts with Balsamic Vinegar Sauce

Chicken, Rice, & Vegetable Casserole

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