Friday, April 8, 2016

Easy Egg & Spinach Breakfast Bakes

When life starts getting really busy, I find that these egg & spinach bakes are a great way to kick off each morning with a delicious and nutritious boost to help me conquer the day. The GREATEST part about this recipe is that it cooks up in a batch so you can have them readily available to heat up for the rest of the week. And they're inexpensive to make!  Here are the INGREDIENTS:

  • One 10 ounce bag of spinach  (you can also use frozen spinach- just rinse well and squeeze out the excess water)
  • Olive Oil
  • Non-Stick Cooking Spray 
  • 10 eggs (helpful hint- jumbo sized eggs may be too big for these if you choose to put some toppings on them)
  • Roasted Vegetable flavored Ritz Crackers (or any other crackers: if you're gluten-free then these Glutino Vegetable Crackers are the most amazing!)
  • Parmesan-Romano Cheese (or any other cheese sprinkles)

First: Start by cooking down your spinach in a pan with about 2 TBSP of Olive Oil & Preheat your oven to 350'F.
Second: Spray your cupcake pans (I used two pans that hold 6, but if you have a pan that makes 12- that is perfect!) and divide your sautéed spinach into 10 of the holes to make "spinach nests" for your eggs.
Third: Crack an egg on top of each of the spinach nests.
Fourth: Crush up some crackers and top each of the eggs with a tablespoon of crushed crackers and Parmesan-Romano cheese.
Fifth: Bake these in the oven for 20 minutes.
Finally: Remove & run a knife around the edge of each egg & spinach bake before taking them out of the tin.  Enjoy immediately and stow the remainder of the bakes in the refrigerator to enjoy for the rest of the week!

Tuesday, November 17, 2015

Budget-Friendly Hamburger Lentil Vegetable Soup

This is a delicious & simple & very inexpensive recipe that you can make as your main dish chocked full of fiber and nutrients!  I'll be surprised if you pay over $10.00 for all of these ingredients.  When I was interning at the health department before I became a Registered Dietitian, one of the coolest things I saw was a recipe sheet for people who received WIC benefits but didn't know what to do with the food they were getting.  With this recipe, Mom's were able to put together a nutritious meal using the dried lentils, carrots, and tomato juice they were receiving.  I put this together in a pot for some of the WIC clients to sample and it was a huge hit.  One of my favorite days of my internship.  I still make it often because it FREEZES so well (I always double the recipe because of this) and I vary between adding hamburger and eating it without any meat.  I hope you enjoy! Makes 6 Servings


1 pound ground beef
46 ounce can of V8 juice
(I use the low-sodium or you can use 5 3/4 cups of tomato juice)
4 cups of water
1 cup lentils, rinsed
1 cup diced carrots
1 cup diced cabbage
1 cup chopped celery
1/2 cup chopped onion
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon green pepper (or green pepper flakes) *optional*
1 bay leaf


  • Brown ground beef until crumbly
  • Bring juice and water to a boil in a large saucepan or stockpot.  Add vegetables, salt, pepper, green pepper, and bay leaf.  Bring to a boil again.  Reduce heat and add browned ground beef.  Simmer for 1 1/2 hours.

Friday, November 13, 2015

Gluten-Free Party Mix with Glutino Salted Caramel Covered Pretzels

This is such a busy time of year for me between school & getting the kids to soccer games that it is always good to have a quick snack on hand that is always tasty.  This is so incredibly easy to make and once you try the Glutino Salted Covered Pretzels, I imagine it will be hard for you to put any other sweet into the mix because it is one of the best GF pretzels and GF sweet snacks I have ever had.  In fact, the reason why the bag looks a bit wrinkled in the picture is because I couldn't keep my kiddos away from these.  The sweet & salty of the salted caramel with the savory party mix is a wonderful combination.  Put this mix in a couple of snack size ziplock bags and if hanger hits in your family, you'll be well prepared.

Gluten-Free Party Mix:

  • 4.5 cups of Gluten -Free Corn Cereal (such as Chex)
  • 4.5 cups of Gluten-Free Rice Cereal (such as Chex)
  • 1 cup of unsalted peanuts or other nut of your liking
  • 1 cup of Glutino salted caramel pretzels 
  • 6 tablespoons of butter or margarine (I like Smart Balance, myself)
  • 2 tablespoons of Worcestershire sauce
  • 1 1/2 teaspoon of seasoning salt or Old Bay seasoning
  • 1 teaspoon of garlic powder
  • 3/4 teaspoon of onion powder

  • Instructions:  *I recommend taking the above ingredients and preparing it in two batches because I don't have a microwavable bowl that comfortably fits >11 cups, but if you do- great!**
1)  Mix up the cereal and nuts in a microwave bowl.
2)  In another bowl, microwave the butter (or margarine) for about 40 seconds to melt it and then stir in your seasoning salt (or Old Bay), Worcestershire sauce, garlic & onion powder.
3)  Pour butter mixture over the cereal and nuts & stir.
4)  Microwave mixture for 5 minutes, stirring halfway through.
5)  Remove mixture from microwave and spread it out on paper towel for drying.
6)  Once dry, add in the pretzels and store in an air-tight container
7)  Enjoy!!!

Friday, August 28, 2015

THD's Stuffed Eggplant Recipe

:NOM:NOM:NOM:  I really didn't think I liked eggplant, but then we got a farm share box from our local Lowes Foods and I thought I would give it a shot because the eggplants looked really good.  Then, I noticed an unopened package of Johnsonville New Orleans Spicy Smoked Sausage Links and thought...maybe this could work?  I was SOOOOOO right!

4 Servings

20 minutes prep time
40 minutes bake time
Total time:  1 hour

Preheat your oven to 350 F

2 Eggplants
2 TBSP olive oil
2 Garlic Cloves, minced
1/2 cup Parmesan Cheese, divided into 1/4 cups
1 cup Italian flavored breadcrumbs
1 egg, beaten
1 large tomato, chopped
1/4 cup fresh parsley, chopped
3 Johnsonville New Orleans Smoked Sausage links, chopped (these are flavorful and do not have too much heat to them but feel free to go meatless or add some ground turkey or lean ground beef for a lower sodium option)

1)  Cut eggplant in half, lengthwise.  Scoop out the flesh from the inside and chop up the eggplant flesh.  It will be used in the filling.

2)  Heat up 2 TBSP olive oil in a medium saucepan.  Add the chopped eggplant and minced garlic and cook for 5 minutes, until soft.  Transfer to a large mixing bowl.

3)  Stir egg into mixing bowl with eggplant mixture.  Add breadcrumbs, 1/4 cup of parmesan cheese, chopped tomatoes, and sausage to bowl.  Fold together until well combined.

4)  Line large baking dish with foil and place the eggplant shells inside with skins facing down.  Fill the eggplant holes with the eggplant mixture from bowl, evenly distributed to each eggplant.

5)  Sprinkle remaining parmesan cheese on top of the eggplant mixture and put in the oven to bake for 40 minutes.

6)  Remove those delicious stuffed eggplants and ENJOY!!!

*If you make these, let me know what you think!  If you have an eggplant recipe that is amazing, please leave it in the comments for us!*

Tuesday, February 24, 2015

Glutino Gluten-Free Goods- Love! Love! Love!

What is that always want what you can't have?  That is how I felt when I first tried eliminating gluten with the Fodmap diet to help identifying the foods that were causing abdominal distention/bloating in my diet.  I had tried a few "bread" products and really was not optimistic.  Then, one day, I took a leap of faith and found Glutino's Gluten-Free Bagels in the freezer section of the Food Lion by my house.  And my husband and I were so happy because they are really, really good!  I wanted to see what other GF products the Glutino company carried.  Maybe, just maybe, they would be able to answer my prayers and make a GF English muffin.  Prayers answers.  See here.  I am in love with the original premium english muffins that Glutino makes.  I am a huge fan of making my own breakfast sandwiches and generally prefer the english muffin over bread when it comes to sandwiches (especially the peanut butter and banana combo).  They also make a multigrain english muffin and although I do not like breads with nuts and seeds in them, my handsome husband found them to be quite delightful.  But the happiness didn't stop with the english muffins and bagels.  Glutino makes other exceptional products for those people who have true Celiacs disease, gluten-intolerance, or people like me who are just playing around with an elimination diet to get my gut in check.  They have pretzels, bagel chips, pizza dough, cookies, pasta...everything you could ever want that has gluten...only they're GLUTEN FREE!  I loved the honey mustard pretzels.  And since our local stores are carrying the Glutino products, we have used the Vegetable Crackers not only as snack crackers, but as bread crumbs in our meatloaf.  So even though I am still searching for a GF bread that makes me excited for a sandwich, I am very happy with the GF bagels and english muffins for my bread substitution.

Sunday, February 22, 2015

Green's Gluten-Free Beer- YES! YES! YES!

Growing up in Kalamazoo, Michigan I have had the opportunity to be exposed to some of the finer things in life including great live music, good coffee, and the best microbreweries in the country.  I appreciate my diverse taste in beer, knowing that there are times, tastes, and places for all of the different varieties.  I have been skeptical of divulging in the Gluten-Free Beer genre because honestly, all of the ones I have tried have been "meh".  However, my thoughts, feelings, and preferences have all changed after being exposed to Green's Gluten Free Beers.  Green's GF Beers are Belgian brews that are made with millet, sorghum, buckwheat (soba), and rice.  There are no sulfites (no headaches!) and are appropriate for vegans & vegetarians.  Since I have a preference for dark and ominous brews, I was especially excited to try the Endeavor Dubbel Ale.  It is dark.  It has satisfying hints of dark sugar and toffee and was a welcoming brew to enjoy after a hectic day when you just need to sit and relax for a bit.  In the future, what I would like to do (although I can never pour them as well as the bartenders) would be to mix the Endeavor Dubble Ale with the Samuel Smith's Organic Cider to make a Snakebite:  1 part cider + 1 part beer.  The Samuel Smith's Organic Cider is naturally GF and I can see why it has won many awards, as it is crisp and light and is a heavy contender against my beloved Strongbow Cider.  Now, I have to admit that the genre of beer that I am least likely to order is the IPA.  I am not a huge fan of super hoppy brews where I feel like I have remnants of a floral garden in my nose after drinking.  But, I was extremely surprised by Green's India Pale Ale and would confidently say that this would be the perfect IPA for people who do not typically enjoy IPAs.  It is hoppy, but not overwhelming.  You can taste the hints of caramel and the beer paired perfectly with our GF Pizza from the Mellow Mushroom.  Last, but certainly not least, was my absolute favorite of all of the beers:  Green's Enterprise Dry-Hopped Lager.  This beer is refreshing and at the first sip.  I was yearning for the summer- visions of grilling out and swimming in the pool danced through my head.  This brew has citrus tones and I certainly tasted hints of grapefruit (yum!). This is certainly the #1 GF Lager on my list.  Overall, I was extremely impressed with the Green's GF Beers and the Samuel Smith's Organic Cider.  My previous mostly negative experiences with other GF beers have been replaced with positivity.  If you are a beer snob like me, these are the GF brews to try!

Monday, January 12, 2015

The FODMAP Diet for IBS, etc.

There are lots of people out there who suffer from Irritable Bowel Syndrome with either diarrhea, constipation, or a combination of both.  There are some medications that can alleviate symptoms, however, there are no medications that can specifically treat the painful bloating that some people experience.  I know many, many people who can bloat out to the size of a 5-6 month pregnant female after meals and even through allergy testing, upper endoscopies, colonoscopies, various medications and digestive enzymes, nothing seems to help discover the root cause to the discomfort.

I've been watching the progression of interest in the FODMAP diet in the USA for some time now.  Dr. Sue Shepard and Dr. Peter Gibson created the FODMAP Diet in the 2000's and for many people, it has brought much comfort.

So what is a FODMAP?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.  The idea is to limit foods that have been proven to be poorly absorbed by some people.  The foods that are limited include foods with:

Excess Fructose:  apples, pears, honey, high fructose corn syrup
Lactose:  cow milk, ice cream, cottage cheese
Fructans:  garlic, onion, brussels sprouts, watermelon
Galactans: beans, lentils, chickpeas
Polyols:  Sugar alcohols such as xylitol, maltitol, avocados, prunes

Now, the point of the FODMAP diet is to eliminate FODMAPs from the diet for 6-8 weeks and then reintroduce the foods back into your diet to determine which foods may trigger symptoms.  There are many resources on this diet, including Grocery Shopping Lists that make giving this dietary change a shot- a little bit easier.

My husband and I went FODMAP free for an entire week this year and we both had a major decrease in our unattractive GI discomforts.  In fact, the only reason why I didn't make it longer than a week with being completely FODMAP free is because I found it very, very difficult to comply on the road. I would love to see someone develop a really good "FODMAP Guide to Eating Out".  And today, after eating a FODMAP filled lunch, I am really looking forward to giving it another shot.  I also have some great recipes that my husband and I experimented with during our FODMAP free week that I will post.

Skeptics:  I pretty much am in LOVE with Nutrition Issues in Gastroenterology- Read This