Gutsue Holiday Mini 20185 3

Jessica Gutsue

-Bachelor’s degree in dietetics from Michigan State University,
-Master’s degree in dietetic education from Western Michigan University
-Member of the Academy of Nutrition and Dietetics Association since 2008
-Nutritionist at Cultivate Nutrition

About Me

 

Use your noodle

I tried a meatless dish today that tasted wonderful! It is so satisfying and filling you don’t miss meat, but the original recipe has chicken in it so you could add it if you want to. The original recipe also has over a teaspoon of salt, but it is not needed. The “noodles” are made of zucchini. A Veggetti® tool was used to make zucchini noodles. You could use other vegetables too like carrots, cucumbers, beets etc. and they are all low in carbohydrate if you are limiting them for blood sugar control and low in calories for weight loss or weight management. I talked with someone today who shreds the vegetables and freezes them until ready for use!
Arugula Pesto Vegetable Dish
Makes: 4 servings

  • 4 cups arugula or spinach
  • 1 cup fresh basil leaves
  • ¼ cup pine nuts
  • 1 garlic clove, minced
  • ¼ cup olive oil
  • 4 medium zucchini
  • 2 plum tomatoes, chopped
  • ¼ tsp. pepper
  • Grated Parmesan cheese, optional

Pulse arugula, basil, pine nuts, and garlic in a food processor until chopped. While processing, gradually add ¼ cup oil in a steady stream until mixture is smooth (experiment with adding less). Shred zucchini lengthwise into long strands.
In a large skillet sprayed with olive oil, add zucchini strands. Cook and stir until zucchini is crisp-tender, about 4 minutes. Remove from heat. Add tomatoes, pesto, and pepper; toss to coat. If desired, sprinkle with Parmesan cheese. Serve with a slotted spoon.
Enjoy!

Adapted from recipe on Taste of Home

Strawberry Season!

strawberry 256It is strawberry season in Michigan and here is a recipe using our fresh, local, and delicious berries that are loaded with nutrition and phytochemicals! Use it as a snack with the chips or the salsa as a topping on chicken or fish!

Cool Strawberry Salsa with Cinnamon Tortilla Chips

Serves 6 (1/ 4 cup salsa and 8 chips each)

Ingredients:

Strawberry Salsa:

1 cup chopped strawberries

½ cup chopped kiwi

½ cup chopped seeded cucumber

1 Tbsp. honey

2 tsp. lime juice

½ tsp. cinnamon

¼ tsp ginger

Cinnamon Tortilla Chips:

2 Tbsp. sugar (try to use less-1 Tbsp.)

1 tsp cinnamon

6 whole grain tortillas, (6 inch)

For the salsa, mix all ingredients in medium bowl until well blended. Cover. Refrigerate 30 minutes to blend flavors.

For the chips, preheat oven to 375 degrees Fahrenheit. Mix sugar and cinnamon in small bowl. Spray tortillas lightly with no stick cooking spray. Cut each into 8 wedges. Place on baking sheet. Sprinkle wedges with cinnamon sugar mixture.

Bake 8-10 minutes or until crisp. Cool completely on wire rack. Serve with strawberry salsa.

Visit your local farmer’s market and find strawberries, honey and maybe spices!

Check out this Healthy Recipe!

The meatless meal for this month is “Twice-Baked Sweet Potatoes with Leeks”

I “tweaked” this recipe a bit to make it a bit heathier.  The original recipe title was “Twice-Baked Potatoes with Leeks and Sausage”.  You could use Lean Turkey Italian or hot sausage, but our goal is to make more meatless meals so it was left out of this recipe.  The original recipe also had 1 Tbsp. butter that I omitted also.  I changed the sour cream to plain, nonfat Greek yogurt and left out the salt.  We love this recipe and make it probably more than a couple of times each month!  Enjoy!

“Twice-Baked Potatoes with Leeks”

>Serves 4 as a main course.

Ingredients:

4 small sweet potatoes (about 8oz. each)

1 Tbsp. extra-virgin olive oil

1 lb. leeks, white and light-green parts only, quartered lengthwise and thinly sliced (about 2 cups)

1 tsp. chopped fresh sage (you can use dried sage also)

¼ tsp. chopped fresh thyme (you can use dried thyme also)

½ cup plain, nonfat Greek yogurt

¼ cup grated Gruyere cheese

Directions:

Poke the sweet potatoes a few times and I microwave them on the baked potato setting.  It is so much quicker!  While the potatoes are cooking, heat the oil in a 10” skillet over medium-high heat.  Add the leeks, sage and thyme.  Cook, stirring, until the mixture just starts to sizzle.  Reduce the heat to low and cook, stirring frequently, until the leeks are very soft and starting to turn golden, 10-15 minutes.  When the sweet potatoes are cool enough to handle, carefully scoop the flesh into a medium bowl, leaving about 1/8” of flesh in the shells.  Mash the scooped flesh with a fork or potato masher until smooth.  Stir in the Greek yogurt.  Fold the leeks into the mashed sweet potato.  Position a rack 6” from the broiler element and heat the broiler on high.  Mound the filling into the potato skins and top with the cheese.  Put the potatoes in a 9x13” baking dish and broil until the cheese is golden, about 4 minutes.  Serve immediately.

Reference: The Best of Fine Cooking Magazine

Meatless Meals!

The meatless meal for this month is Brussels Sprout and Sweet Potato Israeli Couscous Salad. I tend to make changes to all of the recipes and this time I changed a food in the title of the recipe! I used quinoa instead of couscous (to add protein), and left out the salt. I have never been a fan of Brussels sprouts, but I didn’t mind them in this salad and with the dressing! Enjoy!

Ingredients:

For the Salad:

  • 1lb Brussels sprouts, trimmed and halved (quartered if large)
  • 1 medium sweet potato, peeled and cut into ½ inch chunks
  • 2 ½ Tbsp. olive oil
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 2 cups water
  • 1 ½ cups quinoa
  • ½ cup sliced green onions
  • 2/3 cup dried cranberries
  • 1/3 cup sliced raw almonds

For the Dressing:

  • 3 Tbsp. olive oil
  • 1 ½ Tbsp. pure maple syrup
  • 1 Tbsp. apple cider vinegar
  • 1 clove garlic, minced
  • Pepper to taste

Directions For the Salad:

Preheat the oven to 425 degrees Fahrenheit. Place the sprouts and sweet potato on a rimmed baking sheet. Drizzle with the olive oil and sprinkle with pepper. Toss to combine and spread in an even layer. Bake for about 20-22 minutes, stirring once halfway through, until the veggies are tender and starting to brown. Set aside. Cook the quinoa according to package directions. Remove from heat and add to a large bowl. To the large bowl, add the roasted veggies, the green onions, and cranberries and toss to combine. For the dressing: In a small bowl, whisk together the olive oil, maple syrup, vinegar, garlic, and pepper. Pour into the bowl with the quinoa and toss to combine. Season with pepper to taste.

Don't Miss Meat!

The meatless meal my daughter and I tried for this month is “Spicy Thai Peanut Sauce over Roasted Sweet Potatoes and Brown Rice”. We made some changes to this recipe and absolutely loved it!

We replaced the coconut oil with canola oil because canola oil is a monounsaturated fat as opposed to coconut oil which is a saturated fat. Saturated fats can increase cholesterol. We never use salt to flavor recipes so we just left it out and flavored with a bit more cumin. You could also use a little more red pepper too if you like spicy. We used natural peanut butter because there is no sugar, sodium or hydrogenated fats added. Always look for processed foods with the least amount of ingredients.

You have to try this recipe! The link to the recipe is below. You won’t miss the meat! Recipe source: http://cookieandkate.com/2013/spicy-thai-peanut-sauce-over-roasted-sweet-potatoes-and-rice/