Mediterranean Rice Bowl with Tzatziki Sauce

Rice bowls are perfect for quick week nigh dinners! Grab this delicious Mediterranean Rice Bowl with Tzatziki Sauce recipe.

Mediterranean Rice Bowl with Tzatziki

Mediterranean Rice Bowl with Tzatziki Sauce
Serves 4

Ingredients - Rice Bowl:
1 tablespoon extra-virgin olive oil
2 boneless skinless chicken breasts or 1 package (14 oz) extra firm tofu - drained, pressed, and cubed
1 teaspoon oregano
½ teaspoon black pepper
sea salt
2 cup cooked quinoa or brown rice
1 cup halved cherry or grape tomatoes
½ cucumber, chopped
1 avocado, thinly sliced
½ cup kalamata olives, sliced
¾ cup crumbled feta

Ingredients - Tzatziki Sauce:
½ English cucumber, peeled and finely diced
2 cups plain Greek yogurt
4 teaspoon garlic, minced
1/3 cup dill, chopped
1½ tablespoons fresh squeezed lemon juice
⅛ teaspoon black pepper

Directions:

1. Press the cucumbers in paper towels to reduce the water. Then in a small mixing bowl combine all of the tzatziki sauce ingredients. Refrigerate for one hour and then serve with the prepared bowls.

2. In a large skillet over medium-high heat, heat the olive oil. Add chicken (or tofu) and season with dried oregano, pepper, and salt to taste. Cook for about 8 minutes per side - for the chicken, continue to cook until cooked through (at least 165º F). Set aside to let rest 5 minutes, then slice the chicken into thin slices.

3. To assemble bowls: Fill with quinoa or brown rice. Then arrange the tomatoes, cucumber, avocado, olives, feta, and sliced chicken or tofu on top.

Nutrition Facts (per serving): 350 calories, 17 grams fat, 5 grams saturated fat, 0 grams trans fat, 20 milligrams cholesterol, 300 milligrams sodium, 38 grams carbohydrates, 7 grams fiber, 7 grams sugar, 13 grams protein

Oatmeal Raisin Energy Bites

These energy bites are quick and easy to pull together! Plus, they are nut-free.

Oatmeal Raisin Energy Bites
Serves 12 (2 bites per serving)

Ingredients:
2 cup old fashioned oats
1/2 cup sunflower nut butter
1/4 cup maple syrup
2+ teaspoons of cinnamon
pinch of salt
1/2 cup raisins
2 to 3 tablespoons water (if needed)

Directions:

1. In a mixing bowl combine the oats, nut butter, maple syrup, cinnamon, and salt. Mix well to combine. Tip: Add extra cinnamon if desired… it works well to mix with clean hands!

2. Stir in raisins. And if needed add water one tablespoon at a time to help mixture come together.

3. Form into one-inch bites. Place in an air-tight container, store in the refrigerator.

Nutrition Facts (per serving): 155 calories, 7 grams fat, 1 gram saturated fat, 0 milligrams cholesterol, 30 milligrams sodium, 22 grams carbohydrates, 2 grams fiber, 10 grams sugar, 4 grams protein

Lemon Bread

This deliciously light bread is perfect for spring and it is quick and easy to pull together.

Lemon Bread (Photo: Molly Morgan)

Lemon Bread
Serves 12

Ingredients
1/2 cup canola oil
1 cup sugar
2 large eggs
1 tablespoon lemon zest, grated
1/4 cup fresh lemon juice, divided
3/4 cup all-purpose flour
3/4 cup whole wheat pastry flour or whole wheat flour
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup vanilla yogurt
1/2 cup powdered sugar

Directions

1. Prepare a loaf pan with non-stick cooking spray. Preheat oven to 350 degrees F.

2. In a mixing bowl combine oil, sugar, and eggs. Stir until well combined.

3. Add lemon zest, two tablespoons of the lemon juice, all-purpose flour, whole wheat flour, baking powder, and salt. Stir to combine. Once well-combined, add yogurt. Stir until mixture is thick but creamy.

4. Transfer batter to prepared loaf pan. Bake for 45 to 50 minutes or until baked through and lightly browned on top.

5. In a small mixing bowl combine the powdered sugar and remaining two tablespoons lemon juice. Drizzle over lemon bread while warm. Let the bread cool in the pan for about 30 minutes, then remove and slice.

Nutrition Facts (per slice): 240 calories, 10 grams fat, 2 grams saturated fat, 30 milligrams cholesterol, 110 milligrams sodium, 34 grams carbohydrate, 3 grams fiber, 20 grams sugar, 3 grams protein, 2% DV vitamin A, 2% DV vitamin C, 5% DV calcium, 7% DV iron

Recipe! Impossible Spaghetti Sauce

Impossible Spaghetti Sauce - A meatless sauce! Pictured here is a look at the sauce as it is started to cook down.

Have you heard about the new Impossible Burger? It is now available just like you would buy ground ‘beef’ at the grocery store. I gave it a try as a substitute for beef in our favorite homemade spaghetti sauce recipe.

The result - it tasted GREAT and had wonderful texture. Bottom-line, it worked really well as a meat-substitute in my favorite homemade spaghetti sauce. For more on Impossible Foods, visit their website: https://impossiblefoods.com/

Source: Getty Images

IMPOSSIBLE SPAGHETTI SAUCE

Serves 8

Ingredients:
1 tablespoon extra virgin olive oil
1 bell pepper, chopped
1 sweet onion, chopped
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
12 ounces Impossible Burger (Made from Plants)
12 ounces tomato paste
1/4 cup applesauce
2 quarts canned tomatoes or crushed tomatoes
3 tablespoons sweet pickle relish

Directions:

1. In a large stock pan heat olive oil, over medium heat.

2. Add the bell pepper and onion, cook until tender and starting to lightly brown.

3. Then add the garlic powder, black pepper, salt, and Impossible Burger ‘meat’.

4. Cook until the meat is browned and cooked through.

5. Then add the tomato paste, applesauce, tomatoes, and relish. Simmer over low for 60 - 90 minutes. The sauce will gradually thicken.

Serve over your favorite pasta or veggie noodles!

Nutrition Facts (per serving): 180 calories, 7 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 210 milligrams sodium, 21 grams carbohydrates, 4 grams fiber, 11 grams sugar, 10 grams protein

Overnight Oats: 3 Ways

Breakfast is such an important meal and opportunity to fuel the body. As the name suggests, this is the meal that literally breaks the fast. While there isn't one perfect breakfast option, there are definitely nutrients to look to include like whole grains, fruit, healthy fats, and protein. This mix of nutrients will help to fuel and refuel the body.

Overnight oats are such a great option because you make them ahead of time and then let the oats sit overnight. You can then warm them up before you eat them or just enjoy them right out of the refrigerator. Oats deliver fiber and protein to help fill you up; one cup of oats has about 10 grams of protein. In comparison - one large egg has about 6 grams of protein. 

The oats then serve as a perfect foundation for nutrient-rich toppings and additions like fruit, nuts, chia seeds, hemp seeds, and more! There are almost endless options for overnight oats so experiment and find the mixture that is best for you - even try savory options with toppings like avocado, egg, and chopped scallions. Below are three overnight oats recipes for you to try!

Chia Berry Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond milk
1 Tablespoon (15 mL) chia seeds
1/3 cup (80 mL) frozen blueberries
1/3 cup (80 mL) frozen strawberries
1/3 cup (80 mL) frozen raspberries

Directions:
1. Mix the oats, almond milk, and chia seeds together in a small mixing bowl.
2. In a pint-size jar, start with 1/3 of the oatmeal mixture. Then layer frozen raspberries. Top with 1/3 of the oatmeal mixture. Then layer with frozen blueberries. Top with 1/3 of the oatmeal mixture. Finish with a layer of frozen strawberries.
3. Cover and refrigerate overnight.

Optional: To serve finish with 1 - 2 teaspoons maple syrup or agave nectar.

Topping suggestion: Top with fresh bananas, fresh raspberries, and/or coconut chips.

Nutrition Facts (per serving): 400 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 80 milligrams sodium, 73 grams carbohydrates, 15 grams fiber, 13 grams sugar, 12 grams protein 

Golden Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) tumeric
1/4 teaspoon (1 mL) vanilla
2 teaspoons (10 mL) agave nectar
1/4 teaspoon (1 mL) cinnamon
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the spices and agave nectar to the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with raisins, sliced pear, coconut flakes, and/or hemp seeds.

Nutrition Facts (per serving):  470 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 80 grams carbohydrates, 10 grams fiber, 16 grams sugar, 15 grams protein

Maple Cinnamon Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) cinnamon
2 teaspoons (10 mL) maple syrup
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the cinnamon, maple syrup, and the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with chopped apple slices, walnuts, chocolate chips, sliced banana, and/or pecans.

Nutrition Facts (per serving):  380 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 70 grams carbohydrates, 9 grams fiber, 15 grams sugar, 11 grams protein

Q and A: Are energy drinks recommended for teens?

Are energy drinks recommended for teens? (Image source: iStock)

A. No. Energy drinks are not recommended for teens or children. Energy drinks are those drinks that combine a caffeine plus a variety of vitamins, minerals, amino acids, and herbs (ginseng, guarana, etc.). The combination of the caffeine plus the additives, along with a potentially large volume of consumption is a recipe for disaster.

From a sports dietitian perspective, Molly Morgan, recommends all athletes, including teens, regardless of health and fitness level, should avoid energy drinks before, during, and after strenuous activities. There have been alleged deaths due to energy drink consumption when consumed before and/or during strenuous activity. 

Caffeine is not recommended for children (under 12 years of age) and is recommended in amount less than what energy drinks have for teens. While caffeine a primary concern, it is also the additional added vitamins, minerals, amino acids, and herbs that have not been tested in combination for safety or for their safety in children and teens.

How much caffeine is safe? The American Academy of Pediatrics recommends children under 12 years of age should not consume caffeine and healthy teens (up to age 19) are recommended to limit caffeine intake to 100 mg per day or less.

As for healthy adults, the daily max is recommended to be 400 mg per day. Women who are pregnant or breastfeeding are recommended to limit caffeine to 200 mg per day or less. 

For teens looking to boost energy for workouts, try these tips:

• Arrive to games and practices hydrated

• Have routine meals and snacks to provide a solid foundation of fuel that will provide the nutrients your body needs to perform at its peak,

• Get adequate sleep each night

References:

Higgins, et al. Energy Drinks: A Contemporary Issues Paper. Current Sports Medicine Reports. February 2018. 

American College of Sports Medicine, News Release, May 2018
https://www.newswise.com/articles/acsm-announces-new-recommendations-and-warnings-regarding-safety-of-energy-drinks

Holiday Survival Tips

As the holiday season is upon us and your schedule gets extra busy! Here are some tips to help you through the holiday whirlwind.

Holiday Preparation Burns Calories

Schedule time and sneak in time to stay active throughout the holidays! Although, also embrace the other ways that you will burn calories during the holiday season preparing for gatherings. For example, one hour of wrapping presents burns about 90 calories, one hour of cleaning burns about 150+ calories, one hour of cooking burns about 240 calories.

Calorie counts based on 150-pound person. Click here for a calorie calculator.

Stock up on healthier snacks!

Sure there will be extra snacks and treats around throughout the holidays. Also stock up on healthier staples like: almonds, pistachios, sunflower seeds, etc. They are perfect to put out at holiday gatherings or grab to take with you to keep your energy up while running errands.

Other quick and easy ideas to have on hand: clementines, bananas, fruit and nut bars (opt for lower sugar varieties), popcorn, whole grain fig bars

It’s all about balance!

Holiday celebrations often come along with drinks! Balance out alcohol by mixing in a glass of water or club soda between drinks. It will help to keep your overall intake in check, hydrate you, and leave you feeling better the next day.

Plus remember the calorie count that comes along with drinks to help balance out your intake! For example: long island iced tea (8 ounces) 780 calories, eggnog with rum (8 ounces) 370 calories, gin and tonic (7 ounces) 200 calories, light beer (12 ounces) 95 - 135 calories, red or white wine (5 ounces) 120 calories,

If you are throwing a party, serve up a fun non-alcohol “mocktail” like a Sparkling Holiday Mule! See the recipe below.

Sparkling Holiday Mule Mocktail

Sparkling Holiday Mule Mocktail

Ingredients:
Ice
Poland Springs Ginger Lime Mule Seltzer
Fresh Lime Slices
Whole Cranberries (for garnish)
Sprig of rosemary (for garnish)

Directions:

1. Muddle a lime slice in a copper mug (or other serving glass).

2. Add ice and fill with ginger lime mule seltzer.

3. Garnish with whole cranberries and a sprig of rosemary.

Cheers!

Utica Greens

These are hands down one of my favorite recipes! I hope you love the recipe too! - Molly Morgan

Utica Greens (Image Source: Molly Morgan)

Utica Greens

Serves 4 to 6

Ingredients - Topping:
1/2 cup extra- virgin olive oil
1 cup breadcrumbs (or gluten-free alternative)
1/2 cup Parmigiana-Reggiano, grated

Ingredients - For the Greens:
1 head escarole or baby kale (about 1 1/4 pound)*
2 tablespoons extra-virgin olive oil
4 slices prosciutto (about 2 ounces), sliced thin*
4 to 6 hot cherry peppers, tops and seeds removed, sliced thin
2 cloves garlic, minced
Sea salt and pepper, to taste
1/2 cup Parmigiana-Reggiano, grated

*Notes: Traditionally escarole is used in this dish, although, I really like kale! Instead of prosciutto use 2 oz of vegetarian sausage crumbles or skip all together.

Directions:

1. The greens: Trim the escarole and rinse the leaves. Bring a large pot of water to boil. Once the water is boiling, add the greens and blanch for about 2 minutes. Drain and then cover with ice to stop the greens from cooking. Set greens aside. Notes on types of greens: If using collard greens, simmer in vegetable broth on low for 45 minutes to soften. For kale, blanch for 2-3 minutes until the kale is bright green and tender.

2. Prepare the topping: mix the oil, whole wheat breadcrumbs, and cheese. Stir to mix. Set aside.

3. Preheat the broiler.

4. Coat a skillet with olive oil and over medium heat, sauté the cherry peppers, prosciutto, and garlic for about 5 minutes. Then add the greens to the pan and season with salt and pepper.

5. To the skillet add half of the prepared topping and 1/2 cup of the Parmigiana-Reggiano cheese. Stir continuously to keep from burning.

6. Transfer the mixture to a baking sheet. Top with the remaining topping. Broil for 2 - 3 minutes, or until the topping is lightly browned.

7. Serve immediately.

Check out our Facebook page for video tutorial of us making this recipe!

This recipe was adapted from: https://cooking.nytimes.com/recipes/1018594-utica-greens

Coconut Skillet Chicken

Coconut Skillet Chicken (Photo: Molly Morgan)

Coconut Skillet Chicken

Serves 4

Ingredients:
4 skinless boneless chicken breasts (about 1 1/2 pounds) or firm tofu
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 tablespoon coconut oil
1/2 cup red onion, sliced
1 cup vegetable stock
2 tablespoons lime juice
1 tablespoon fresh cilantro, chopped
1/2 teaspoon red chili flakes (adjust to taste preference)
1/2 cup coconut milk
1 tablespoon corn starch mixed into 1 tablespoon water
2 cups cooked brown rice

Directions:
1. Season each side of the chicken with salt and pepper.
2. In a large skillet, melt the coconut oil over a medium high heat. Add the chicken breasts and cook each side for 5 to 7 minutes or until browned on each side.
3. In the same skillet, add the chopped onion and sauté for a few minutes to soften. Add the vegetable stock, lime juice, cilantro and chili flakes. Bring the mixture to a boil and then reduce to a simmer, continue to simmer for 5 to 10 minutes to let the sauce reduce down.
4. Stir in the coconut milk and bring to simmer again for another 5 minutes. Add the prepared corn starch and bring to a boil to thicken the sauce.
5. Add the chicken back to the skillet and let the chicken continue to cook until it is cooked through (about 5 to 10 minutes).
6. Serve over the brown rice or quinoa.

Click here to watch a video of this recipe from the video archive from Molly’s cooking project with Olum’s.

Buffalo Chicken Wing Dip

Get ready for Football season with this creamy baked buffalo chicken wing dip! This twist on the classic is still full of flavor, and gets a protein boost, from the addition of plain Greek yogurt to the base of the dip.

For a chilled Buffalo Wing dip recipe, check out this recipe I shared with Men’s Journal: https://www.mensjournal.com/food-drink/buffalo-wing-dip/

Buffalo Chicken Wing Dip (Image Source: iStock)

Buffalo Chicken Wing Dip
Serves 8

Ingredients:
4 ounces light cream cheese (room temperature)
1 (12½-ounce) can of chicken, drained
1 cup plain Greek yogurt
1 cup shredded light cheddar cheese
½ cup crumbled blue cheese
¼ cup hot sauce (or more to taste)

Directions:

1. Preheat the oven to 350°F.

2. In a mixing bowl combine all the ingredients and mix together. Transfer the mixture to an 8 x 8-inch baking dish.

3. Bake for 20 to 25 minutes, or until the cheese is bubbly.

Serving suggestion: Serve the dip with sliced carrots, celery sticks, and/or multi-grain tortilla chips.

Nutrition facts (per serving): 150 calories, 8 grams fat, 5 grams saturated fat, 0 grams trans fat, 40 milligrams cholesterol, 450 milligrams sodium, 5 grams carbs, 0 grams fiber, 3 grams sugar, 16 grams protein