Tag Archives: vegetarian

Image of hands holding up a sign that says BINGO with words: Food Budget Bingo plus recipes: crispy tofu, carrots, rice.

Food Budget Bingo: Cut Costs on Your Food Budget

food shopping, grocery shopping, Healthy Diet, home cooked meal, Meal Prep, plant based, plant-based, Recipe, registered dietitian, Tofu, Vegan, Vegetarian, , , , ,

May 2025. Grocery costs are out of control! Let’s look at some tips to help you cut costs on your food budget with Food Budget Bingo.

Contents of blog: 1. Intro: Living out of a Dorm Fridge. 2. On The Table: Crispy Tofu, Carrots, and Rice. 3. Coach's Corner: Food Budget Bingo.

What is up with appliances these days, amirite?

A brand-new refrigerator that hubs and I purchased six months ago stopped holding temp. We didn’t notice until the ice maker stopped making ice. So, it likely had conked out 1-2 days before we noticed.

Let me start with: Hi! 👋 I’m kind of strict when it comes to food safety. I had to learn about all the food borne illnesses, so… 
 
We lost a bunch of food (!!!) and were living out of coolers and a dorm-sized fridge. The repair guy couldn’t come to do a diagnostic check for 4 days. Don’t get me started on working with warranties. At the time I’m writing this, the repair guy comes tomorrow.
 
Which brings me around to everyone’s ever-increasing food budget. Losing food hurts more now than it did 3 fridges ago when the same thing happened. Especially right after a grocery trip! Back then it was irritating. These days, it hurts.
 
So, this month I am bringing you ideas to save money on food with Food Budget Bingo. There is also a plant-based recipe that uses ingredients many of us may have on hand already. It’s vegan and can easily be made with meat.
 
I know I’m getting older. But… back in my day, appliances didn’t break within the first year of having them. And if anyone has a harvest gold fridge from the 70s to sell, HMU. Those things ran like, well, a machine.
 
“A balanced diet is a cookie in each hand. And a well-stocked refrigerator.” – Source unknown

Yours in good health,
Alexia Lewis, RD
Master’s Level Nutritionist
Registered Dietitian
Certified Health Coach

DYK I still have a ⭐⭐⭐⭐⭐ rating after 158 reviews?!

This month, I want to share a patient’s success story with you.
 
My patient had a goal to get his LDL under 70 in 3 months. If he did so, he would not need to increase to his statin medication. So, we targeted LDL, and I provided lab requisitions for blood draws every 30 days. We added this to his work on less restrictive dieting and food rules.

The result? He is feeling such relief from on-and-off dieting AND his LDL went from 99 to 68. Mission accomplished!

Get my nutrition tips for improving heart health and LDL.

What’s On My Table

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

I love tofu. I know many people do not like it. To that I say, it’s because you haven’t learned how to cook it yet.
 
I’m here to help with a budget-friendly tofu recipe that uses many common ingredients you may already have.
 
For tofu, first things first. For recipes like this you need extra firm tofu.
 
Second things second. You must press the tofu before using it. Otherwise, it won’t absorb the sauce/seasonings as well and it will stay soggy and mushy instead of getting crispy. Here’s a quick web story if you don’t have a tofu press. 

Last things last. You must season tofu, or it tastes bland and blah.

Now, some people encourage freezing the tofu and thawing it out before using it. This is not required, especially if it puts another step between you and your tofu. Freezing will make it more spongy and crumbly, but it will hold the seasonings and flavors more.

Not vegan? No problem. Replace the tofu with the meat or fish of your choice.

Vegan or vegetarian? Get my tips for meeting your protein needs with whole and minimally processed foods.

Crispy Tofu, Carrots, and Rice. 

Makes 4 servings.

  • Cook 1 cup of dry brown rice (or rice of your choice) according to package directions. When done, set aside to cool.
  • Preheat oven to 400ºF (204ºC). Spray a large baking sheet with cooking spray (or use parchment paper if you don’t have anxiety about oven fires. Hi again. That’s also me.)
  • Press 1 package of extra-firm tofu (usually 14ish ounces). Cut block into cubes. Think bite sized.
  • In a large bowl, gently toss tofu cubes with 3 Tablespoons of low-sodium soy sauce. Add 3 Tablespoons of cornstarch to the bowl and gently toss again until tofu cubes are well-coated. Using a spatula helps with this step.
  • Place tofu cubes on the baking sheet and bake for 25-35 minutes, flipping halfway through.
  • Grab 4 serving bowls or meal-prep/storage containers and add to each bowl:
    • 1/2 cup of mixed greens
    • 1/2 of a shredded carrot
    • 3/4 cup of cooked rice (once cooled)
    • 1/4 of the tofu cubes (once cooled)
    • 1/2 Tablespoon of lemon juice

To meal prep:

  • Batch-cooking style: cook rice and tofu, store it in fridge until ready to make meal.
  • Cook-and assemble style: follow recipe, store meal-prep containers in the fridge.
  • For both styles: if not eating within 3-4 days, freeze it. Thaw when ready to eat.

If the rice or tofu needs more time to cool, place it in the refrigerator. Cooked rice is one thing you don’t want to leave on the counter too long because Bacillus cereus. This little bacterium loves cooked rice and pasta. 
 
Have fun and prevent food boredom with variety. Add more non-starchy vegetables. I like broccoli florets or summer squash/zucchini. Swap out brown rice for quinoa or basmati rice.
 
You can get another tofu recipe from one of my weekly meal plans: Baked tofu with zucchini carpaccio. Just please forgive the photography. I was still learning! Speaking of meal planning, DYK I wrote an e-book on Creating Your Own Personalized Meal Plan with Ease. You can read the beginning of the e-book on Amazon.
 
Give this recipe a try and let me know what you think! I would also love your suggestions for ways to jazz it up! Sometimes we all need a little #foodspiration.

What I’ve Been Coaching On

Catch a glimpse of my coaching style in this section, where I share what I’m working on with clients.

This is based on my experience with my patients and is provided solely for educational purposes. It may NOT be appropriate for you. Please check with your healthcare provider before making changes based on the information provided here.

Image of hands holding up a sign that says BINGO with words: Food Budget Bingo plus recipes: crispy tofu, carrots, rice.

Rewind a few years to when I had my private practice… I created this Food Budget Bingo game as a challenge and offered a prize to those who got bingo. No more prizes, but each spot on this bingo card provides a way to stretch your food budget.

And that, my friends, is quite the prize these days. 

Have fun!

Click for PDF to print or use on your electronic device.

Want strategies just for you to stretch your food budget while still enjoying your food? Schedule an appointment with me through Nourish.

Medical Nutrition Therapy

Yes, RDs are kinda an expert on saving on your food budget. We help with finding recipes, teaching how to cook different cost-effective foods, and meal planning with your budget in mind! You may be surprised at how much this can help! So much more than doom-scrolling recipes on social or bookmarking a zillion recipes you never make. (You are not alone!).

My main jams are heart health, breaking food rules to improve people’s relationship with food, and weight loss including supporting those on weight loss medication and stopping binge eating.

If you are ready, let’s do it!

  • Click right here to go to my Nourish scheduling page.
  • Choose a date/time and start the scheduling process.
  • Before you finish, you will enter your insurance information and get an estimate of the expected costs.
  • 94% of people have no out-of-pocket costs!!

If I’m not licensed in your state, you can go to my page and click on “Find Your Dietitian.” To search for another RD. And, of course, you can reply to this email with questions or for help choosing another amazing RD at Nourish.

About Alexia Lewis RD

Hi there! I’m Alexia. I believe in science, humor, and delicious food.

I believe you shouldn’t sacrifice your mental health in pursuit of better physical health. You deserve to be both happy and healthy. You don’t have to choose just one. I’ve been working with people to improve this balance while still meeting their food and lifestyle goals since 2012.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you.

Banner with the words "Alexia Lewis. The Real Deal Nutrition" with a red heart next to it.

References and Links

Creating Your Own Personalized Meal Plan with Ease: https://www.amazon.com/ASPIRE-Strategy-Creating-Your-Personalized-ebook/dp/B0D3GPTC9C/

The Basics of Hearth Healthy Eating: https://alexialewisrd.com/2013/07/12/the-basics-of-heart-healthy-eating/

How to Press Tofu without a Tofu Press: https://theliveinkitchen.com/web-stories/how-to-press-tofu-without-a-press-story/

Three Whole Foods to Boost the Protein in Your Plant-Based Diet: https://alexialewisrd.com/2024/06/15/boost-protein-plant-based-diet/

Foodborne Illness Bacillus cereus:https://health.clevelandclinic.org/fried-rice-syndrome

Meal Plan Yumminess – Baked Tofu with Zucchini Carpaccio: https://alexialewisrd.com/2016/05/29/meal-plan-yumminess/

Food Budget Bingo PDF: https://alexialewisrd.com/wp-content/uploads/2025/05/alrd-food-budget-bingo-1-3.pdf

Header with words, "Hello 2025" and background picture of a clock about to strike midnight.

Hi There 2025!

Dietitian, goals, gut health, Healthy Diet, Heart Healthy, Lunch, Meal Prep, microbiome, motivation, nutrition, plant based, probiotics, Quinoa, Recipe, registered dietitian, Vegetables, Vegetarian, , ,

Hello Bubbly Buddies!

The new year is the time when people are ready to stop buffering and hit Ctrl-Alt-Delete on their habits. Clicking over into a fresh start, and hopefully, one that gets you to what you want. 
 
If you have been around a minute (Hi, I appreciate you!), then you have heard me talk about NOT setting New Year’s resolutions in the past.

I have been a firm believer that you should not wait to start a new healthy habit. I often start new habits on Thursdays or Fridays. If that’s when the commitment happens in my mind, I get right to it instead of waiting for a Monday.
 
After all, Jan 1 and Mondays aren’t magic days. Or… are they?
 
Let’s talk about motivation. Oh, motivation. It comes and it goes.

Many believe they should be able to maintain a motivated mindset all. the. time. But it doesn’t work that way. Sorry about that.
 
But… new beginnings = increased motivation.
And… increased motivation = more action.
And… more action = better results.
And… better results = more motivation!
 
If you rinse and repeat, this can put you in the middle of a big ole upward spiral. And that is why I changed my mind and now encourage you to set some resolutions!
 
Check out The Monday Campaigns if you want more info on this “fresh start” approach.
 
And remember, I don’t recommend setting up resolutions that are focused on NOT doing something or deprivation. Instead, add in new things and you may find the old things get crowded out on their own.
 
In other words, don’t set a resolution to never eat another cookie… you may just crumble under the pressure! #badpun.

January 1 “is the first blank page of a 365-page book. Write a good one.” – Brad Paisly.

Yours in good health,
Alexia Lewis, RD
Master’s Level Nutritionist
Registered Dietitian
Certified Health Coach

Header with words, "Hello 2025" and background picture of a clock about to strike midnight.

What’s On My Table

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

I have been getting back into Meal Prep Sundays lately and have been enjoying salads for lunch. One that has been in my rotation a lot lately is a Fall Harvest Salad. It’s not incredibly budget-friendly due to some of the ingredients, but man, is it ever delicious!

Fall Harvest Salad

Picture of the Fall Harvest Salad in a bowl.

Not a lot of measuring in this one. So, if not noted, just divide ingredients evenly among 5 containers.

  • Pomegranate arils, 8-ounce container
  • Crumbled feta cheese (light or regular), 2 Tbsp per salad
  • 2 cans of black beans, low sodium, rinsed
  • Quinoa, cooked, 1/2 cup per salad
  • 2 16-ounce bags of pre-cut Butternut squash, fresh (not frozen) and roasted in oven until soft
  • Pepitas (pumpkin seeds), 1 Tbsp per salad
  • 16-ounces (1 lb) raw Brussels sprouts, rinsed and shredded (use a food processor if you can!)

Prep by cooking the squash and quinoa. Factor in some time for this to cool down before you assemble the salads.

Layer the ingredients into your container in the order listed.

I’ve been using a Creamy Ceasar dressing (so yum) but use whatever you like – or nothing, this is full of flavor already.

Depending on your storage containers, these can last anywhere from 3-5 days. But I must tell you, to be on the safe side, the food safety rule is to toss things out after 3 days. You do you.

What I’ve Been Coaching On

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

This is based on my experience with my patients and is provided solely for educational purposes. It may NOT be appropriate for you. Please check with your healthcare provider before making changes based on the information provided here.

One of the recommendations I make for many of my patients is to add some probiotics to their diet. I’ve been talking a lot about gut health, and specifically bloating and distention.
 
Probiotics are the trillions of little guys (bacteria) that live in your gut – and this is a good thing! You may have heard of them as your gut microbiome, microbiota, or microflora. They account for 3-4 pounds of your body weight and there are over 400 strains in our guts.
 
Probiotics live in food, specifically fermented foods. Think yogurt, kefir, miso, tempeh, kimchi, sauerkraut and kombucha. Not all probiotics survive their trip through our guts, and processing (like cooking sourdough bread) kills them off. Yogurt is your best bet to get these guys where you need them.
 
There are also many supplements on the market. Supplements are the Wild West of Big Wellness (yep, I said that) and what is in that supplement bottle is a crapshoot.

If you choose this path, look for supplements that are independently verified for quality by USP, NSF, or other organizations. In other words, someone besides the seller should test it to make sure it actually has what it says it has in it… and it doesn’t have things in it that aren’t on the label (hello heavy metals). Also, check out What You Need to Know about supplements.
 
Speaking of Big Wellness, the probiotics market in the USA was over $1.2 million in 2024.
 
You will see CFUs (colony forming units) which is how the “dose” is measured. And you will likely see different types of lactobacillus and bifidobacterium on the labels. Many companies have copyrighted a unique combination of strains, which can make their supplements seem extra special. (They’re not).  
 
While probiotics can have many benefits, they do specifically impact heart health (which is my jam). They may lower total and LDL cholesterol, but it does appear this benefit is from multiple strains. Studies are providing inconsistent results for reducing body weight, so stay tuned on this one.

Antibiotics and the standard American diet (high in saturated fat, added sugar, and processed foods) can suck the life out of these little guys.
 
Finally, you should  know that there are no official dietary recommendations for probiotics. Adults and littles with specific conditions should not include these in their diets.
 
For many, grabbing a yogurt, or lactose-free yogurt, is a delicious way to support these little guys who are always hard at work supporting you. 
 
For more information:
https://ods.od.nih.gov/factsheets/Probiotics-consumer/
https://media.market.us/probiotic-statistics/

Medical Nutrition Therapy

Wanna talk about probiotics or gut health with me? More ideas for meal prep salads?

Let’s do it!

Click right here to get to Alexia’s provider page, choose a date/time and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health chasing better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you boo.

Picture of Alexia
Banner with the words "Alexia Lewis. The Real Deal Nutrition" with a red heart next to it.
Close up image of hand with chopsticks over bowl of food with overlay text saying: Three Whole Foods to Boost the Protein in your Plant Based Diet.

Three Whole Foods to Boost the Protein in Your Plant-Based Diet

Diet, Dietitian, Food, Healthy Diet, nutrition, nutrition coach, plant based, plant-based, Protein, registered dietitian, Vegan, Vegetarian, , , , , , , , , , ,

If you are wondering about getting enough protein in your plant-based diet, check out these three healthy, minimally processed plant-based foods that can boost your protein right up. Also get registered dietitian and culinary nutritionist, Alexia Lewis RD’s take on protein supplements and vegan meat alternatives.

When you start following a more plant-based dietary approach, including vegetarian and vegan diets, you might be concerned about eating enough protein. And it’s a valid concern. It can be more difficult to eat enough protein when following a plant-based, vegetarian, or vegan diet.

But… let’s be real. Without proper planning, any kind of dietary approach can be poorly done, even those that include animal-based foods. Just sayin.

Sure, you could easily boost your protein in a plant-based diet by including a plant-based protein powder or supplement. And there is room for these foods in an overall healthy diet – more on that below.

But what if you want to avoid too many highly or ultra-processed foods like these?

It’s too early to draw any sweeping conclusions, but you may have seen that recent studies are starting to show a link between highly processed foods and negative health outcomes.

So, how can you get enough protein in your plant-based diet if you want to start cutting back on these ultra-processed foods?

Protein in Meats Verses Plant-Based Foods

Generally, foods with protein come from meats (including poultry and seafood), eggs, legumes (beans, peas, and lentils, which also includes soy), and nuts or seeds. Even though veggies and grains have protein, they aren’t considered protein-rich foods.

If you are wondering why, it’s because meats generally have the most protein per bite. Sure, all foods have some protein, but plant foods typically have less protein per bite than meats.

Consider that a 3.5 ounce chicken breast, which is about the size of an average palm, has about 31 grams of protein. To get that much protein, you would need to eat 8 cups of broccoli.

Take a look at these foods and their protein content.

FoodGrams in a ServingOr about…Has this much protein
Chicken Breast, cooked100 * 3/4 cup31 grams
Black beans, cooked1001/2 cup9 grams
Quinoa, cooked1001/2 cup7 grams
Broccoli, cooked1001/2 cup2 grams
* 100 grams is the reference size in the USDA Food Data Central Database.

Okay, well I love a good dinner bowl and I chose those foods for a reason. Because I would totally smash a quinoa, black bean, and broccoli bowl with avocado, salsa, and sriracha!

But when I have a bowl like this, I typically use about 1 cup of quinoa and 3/4 cup of black beans plus about 2 cups of veggies. Good news – that actually has the same 31 grams of protein as that chicken breast. (yay!)

And, you may have realized, there’s the rub.

You may have to eat a huge portion of plant-based foods (4 cups!) to equal the protein in a small portion of animal-based foods (about 3/4 cup). For some, this big portion is welcome news; but others may have difficulty eating this amount of food at each meal.

So, let’s get on to the three minimally processed foods that I recommend for boosting the protein in a plant-based diet, so you don’t have to stuff yourself to meet your protein needs.

Food Number One: Tempeh

Tempeh should be at the top of your list if you are a plant-based eater who does not like tofu.

Tempeh is made with soybeans, just like tofu, but the beans are fermented which holds the beans together in a solid layer. It’s kind of like being able to take a slice of soybeans.

You get about 20 grams of protein for each 100-gram serving of tempeh, making it one of the plant-based foods that gets close to the meat-based foods, bite for bite.

Tempeh has a savory and slightly nutty flavor. It needs to be cooked and, well, you may have no idea what to do with it if you haven’t had it before.

You can slice it and pan-sauté it to make a vegan “BLT” with the crispy tempeh replacing the bacon. Fun fact – this breakfast sandwich, which also has avocado, was Alexia Lewis RD’s first Instagram post.

Close up of sandwich on toasted bread with lettuce, tomato, avocado, tempeh, and egg

You can also rough chop tempeh or pulse it in your food processor to break it up then toss it in a pan to use as a replacement for ground beef in tacos, spaghetti sauce, or chili. The extra flavors in these dishes will give more flavor to the tempeh.

Food Number Two: Nut Butters and Pressed Nut Powders

Nuts are a nutritious food, but the calories add up fast. This is great if you are working to gain weight, but not so great if you are on a weight loss journey.

The reason nuts are higher in calories than many other foods is that they have a high percentage of fat, which translates to more dietary fat and calories per bite.

Graphic showing 1 cup of broccoli having 35 calories, 1 cup of quinoa having 220 calories, and 1 cup of peanuts having 820 calories.

Nut butters are considered a minimally processed food, especially if you check the food label to make sure the ingredients are limited to the nut and salt (ex: peanuts, salt). Be wary as some brands add more ingredients to emulsify, stabilize, and sweeten the nut butter.

You may think that nut butter powders are a highly processed food since it’s basically turning peanuts into a powder. But hear me out.

Yes, you are correct that this is a more processed food. However, it’s not heavily modified. The peanuts are roasted, pressed to remove the oils, then ground into powder, reducing the fat and keeping a lot of protein. Again, look for the nuts and salt on the ingredients list.

For each 100-gram serving, you get about 22 grams of protein in peanut butter (and 600 calories) and whopping 48 grams of protein in powdered nut butter (and 460 calories).

But don’t get too excited because you likely won’t eat this much in one sitting. I mean, that would be a 1-cup measuring cup full of peanut butter powder before you even mix it with something.

Use the nut butter powder in smoothies or sprinkle some in any dishes that pair well with the nutty flavor and could use a little protein boost. It would be great in this pineapple curry tofu recipe, which is one of my faves. You can also mix the powder with a little water and stir to mimic the consistency of peanut butter.

Food Number Three: Chia Seeds

Just like nuts, seeds are higher in fat and calories than many other types of foods. You get 17 grams of protein in a 100-gram serving.

WARNING – please do not eat 100-grams of chia seeds. If you do not eat a high-fiber diet, do not go crazy on these because they can lead to GI issues and constipation in large quantities. So, take it slow and drink more water.

Chia seeds can be used as a vegan egg substitute when baking by mixing with water and letting them sit until they form a gel-like consistency. Try using 2-3 tablespoons of water for each tablespoon of seeds.

I love them as a chia seed pudding, which you can meal-prep for a quick, filling snack or dessert. Here is one of my faves – a vanilla chia seed pudding with fresh berries.

Picture of chia seed pudding topped with berries.

Protein Summary

Here are how these three minimally processed plant-based foods stack up when added to our chart on protein.

FoodGrams in a ServingOr about…Has this much protein
Chicken breast, cooked100 * 3/4 cup31 grams
Powdered nut butter50 **1/2 cup24 grams
Peanut butter1001/3 cup22 grams
Tempeh1001/2 cup20 grams
Chia seeds1001/2 cup17 grams
Black beans, cooked1001/2 cup9 grams
Quinoa, cooked1001/2 cup7 grams
Broccoli, cooked1001/2 cup2 grams
* 100 grams is the reference size in the USDA Food Data Central Database. / ** Serving size reduced to more closely match the volume of the other foods.

As you can clearly see, these plant-based foods pack in more protein than the foods you may typically think of when looking for a plant-based protein.

Protein Supplements

Okay, let’s circle back to the easy way to boost protein – with supplements.

First and foremost, there is no shame – nada, zip, zero, none – in using a protein supplement.

These are a great option if you can’t meet your protein needs with less processed foods, you don’t have time to (or want to) cook or meal prep, or you are in a hurry and need a grab-and-go. Or really, any other reason. You don’t have to justify how you eat to anyone.

In fact, when I have a nighttime craving for something sweet, I love to use the Transform Protein Powder or Meal Replacement Powders in a smoothie or in my Ninja Creamie to make a protein ice cream. And this is where I let you know that I am an affiliate for Transform, which means you can get a deal on these products.

Also, on mornings where I don’t have time for a proper breakfast, I often will add a pre-made caramel protein drink to my coffee for a delicious pick-me-up and protein/calories to start my day.

Vegan Meat Alternatives

And if you are wondering why I didn’t include any vegan “meats,” it’s because I am incredibly wary of these foods. They are very highly processed and I’m putting my money down now that these are going to turn out to not be a healthy approach to plant-based eating in any way.

You heard it here first.

What’s Next?

Switching to a more plant-based diet?

Curious if you are eating enough protein for your body’s needs and health goals?

Talk to Alexia through Nourish. You can even use your health insurance!

References:

  1. Harvard Health: More Evidence That Ultra-Processed Foods Harm Health.
  2. USDA FoodData Central: Legacy Foods Search
  3. PB2: PB2 Original Powdered Peanut Butter
  4. University of Wyoming Extension: Appetite for Knowledge – Powdered Peanut Butter

For the Love of Pumpkin!

Dairy-free, Dietitian, Food, health, health professional, Healthy Diet, Heart Healthy, home cooked meal, meal planning, Meal Prep, nutrition, Power Bars, pumpkin, Recipe, Smoothie, Snacks, Vegetarian, wellness, , , , , , , , , , , ,

Why do we have such a fascination with pumpkin every autumn? Could it be the childhood memories of pumpkin carving, roasting pumpkin seeds, and the fun of dressing up for Halloween to go trick-or-treating? Or could it be the bombardment of some delicious pumpkin goodies being brought back on the market – hello PSL and Pumpkin Spice Cheerios – I see you!

 

I am firmly in the pro-pumpkin camp and will share some tidbits from an article I wrote way back in 2012:

Choose a pumpkin that is firm and has no visible damage or soft spots. The whole vegetable can be stored for months in a cool, dark, dry place. There is no need to refrigerate your pumpkins; they keep best around 55 Fahrenheit. Once you cut the pumpkin, however, it begins to deteriorate and only lasts a couple of days.

Pumpkin is a low calorie, fiber-rich, and nutrient-rich starchy vegetable. (Sorry my low-carb friends – pumpkin does not fall into the non-starchy veg category!) Pumpkin rates as a nutrition rock-star due to its vitamin A content. This is from the pigment, beta-carotene, which is a precursor to vitamin A and gives pumpkin its orange color. Vitamin A promotes healthy eyes and vision and is involved with immune function and reproduction. It appears that vitamin A reduces risk of certain cancers in non-smokers and may slow vision loss associated with age-related macular degeneration. While there are concerns with too much vitamin A from supplements, beta-carotene has no adverse health effects except for a change in skin tone to an orange hue. This could be an advantage if you find yourself without a costume for Halloween…

Seeds are typically packed with vitamins and minerals and pumpkin seeds do not disappoint. If you have the calories to spare, you will also get a hefty amount of magnesium, phosphorus, copper, and zinc (all over 50% DV) as well as 25% DV of iron. Only 5 of the 28 grams of fat is saturated fat and there is no trans fat.

My company – N.E.W. Motivation Coaching – is hosting a Pumpkin Love Make & Take Workshop next week and I would love to have you join us if you are local!

Whatever the reason, pumpkin is a delicious and versatile addition to your meals and snacks. And I’m not just talking baked pumpkin deliciousness like pumpkin pie or pumpkin breads… I’m talking some new ways to add pumpkin to your plate with a Pumpkin Vinaigrette, a Pumpkin-Nilla Chai Smoothie, and Pumpkin Power Bites!

Pumpkin-Love

Recipe: Spicy Mexi-Bowl (Gluten-Free!)

celiac disease, cooking, Dairy-free, Dietitian, Food, gluten, gluten-free, Grains, health, Healthy Diet, Heart Healthy, home cooked meal, Lunch, mason jar, meal plan, Meal Prep, Quinoa, Recipe, Vegan, Vegetarian, , , , , , , , , , ,

Here is another delicious gluten-free, dairy-free, and vegan recipe. This spicy Mexican-inspired quinoa and beans bowl is a quick to prepare, heart-healthy, and nutrition-rich meal that can be made ahead for take-to-work lunches or you can mix up a big batch for a family dinner.  You could even top it with an over-easy egg and make it a breakfast (although it won’t be vegan with that egg on it!).

Spicy-Mexi-Bowl

And, before I forget – if you join up for our email newsletter before October 1, you will get a special offer on the Go Gluten Free or the Get Started Coaching Packages! Join today!

Here is the printer-friendly PDF: Recipe -Spicy Mexi-Bowl

Spicy-Mexi-Bowl

A Mason Jar Meal-Prep Workshop Recipe by Alexia Lewis RD / N.E.W. Motivation Coaching

Makes 1 serving

INGREDIENTS & SUPPLIES

1                          Mason Jar, 2-cup size

1 Tbsp                Red wine vinegar (or to taste)

1 tsp                    Lime juice

1/4 medium      Avocado (Florida), peeled and chopped

7                          Grape tomatoes, halved

1 Tbsp                Red onion, chopped (or to taste)

1 Tbsp                Jalapeño, deseeded and chopped

1/2 cup               Quinoa, cooked

1/2 cup               Black beans, low-sodium canned, rinsed or cooked from dry

1 tsp                   Cilantro, fresh, chopped

DIRECTIONS

  1. Layer all ingredients in mason jar in order listed.
  2. Store refrigerated for 3-5 days depending on quality of mason jar seal
  3. To serve, shake food from jar into a bowl, toss to combine, and enjoy!

Nutrition per serving:

365 calories, 10 grams fat (1.5 grams saturated fat, 0 trans fat), 0 cholesterol, 153 milligrams sodium, 59 grams carbohydrates, 13 grams fiber, 4 grams natural sugar, 14 grams protein.

Notes:

We recommend making four servings at once – that way you use up the whole avocado – and can cook 3/4 cup of dry quinoa which should give you about 2 1/4 cups cooked.

Recipe: Coco-Choco-Chia Pudding (Gluten-Free!)

celiac disease, Dairy-free, Dessert, Dietitian, Food, gluten, gluten-free, health coach, Healthy Diet, mason jar, meal planning, Meal Prep, Recipe, Snacks, splenda, sugar, Vegan, Vegetarian, , , , , , , , , , , ,

We are so excited about publishing our first Celiac Disease ebook that we are sharing gluten-free recipes in advance of our gluten-free focused special deals for October! First up is a coconut, chocolate, chia seed pudding. So much yes!

This is one of three gluten-free, treats (snacks or desserts) we are showcasing at our next Make & Take Meal Prep Workshop but we love it so much we are sharing it with you here too. By the way, this recipe is also dairy-free and vegan! And yes, it can be all these things and still delicious!

coco-choco-chia-pudding

If you want to also learn to make Peach (or Pineapple!) Cheesecake and the Peanut Pecan Dream, we invite you to join us at the October 13, 2017 workshop (or see Upcoming Events to find the next workshop!) where you get to make three gluten-free, healthy, and delicious desserts – that can also fit in as a great afternoon snack – and take four meal-prepped treats home with you.  You will get the recipes and learn about what makes these treats a healthier option and what’s really going on with sugar and your health.

Yes, I said healthy AND delicious. I mean, where else can you get 10 grams of fiber, 20% of the Daily Value (%DV) for Vitamin D, and 50% of the DV for calcium in a dessert!?? This is one treat you can feel good about giving your little ones (or enjoying for yourself!) because this sugar comes with some solid nutrition as well!

Without further ado – here is the recipe! Click for printer-friendly PDF!

Coco-Choco-Chia Pudding

A Mason Jar Meal-Prep Workshop Recipe by Alexia Lewis RD / N.E.W. Motivation Coaching

Makes 1 serving

INGREDIENTS & SUPPLIES

 1                        Mason Jar, 1-cup size

3/4 cup           Almond milk, dark chocolate

2 Tbsp             Chia seeds

1 packet          Alternative sweetener

1 Tbsp             Coconut, shredded, no sugar added

1 pinch            Salt

2 Tbsp             Coconut whipped topping

DIRECTIONS

1.      Measure all ingredients except coconut whipped topping into blender

2.     Blend for 30 seconds

3.     Pour mixture into mason jar

4.     Top with whipped topping

5.     Close jar tightly and store in refrigerator until ready to eat (up to 3-5 days)

NUTRITION PER SERVING

250 calories, 14 g fat (5 g saturated fat, 0 trans fat), 0 mg cholesterol, 275 mg sodium, 30 g carbohydrates, 10 g fiber, 15 g sugar, 5 g protein plus 50% DV calcium and 20% DV Vitamin D

NOTES

This will have a slightly “gritty” texture due to grinding the chia seeds, you can skip grinding (and skip alternative sweetener) but you should refrigerate 2 days before serving or pudding will be much more liquid. 

Reduce added sugar/carbohydrates by using unsweetened almond milk plus 1 scoop chocolate protein powder.

 

 

Delicious, Easy, and Healthy Vegan CrockPot Quinoa Chili

Eat More Beans! Crockpot Quinoa Chili Recipe (Vegan)

Dietitian, Food, Grains, Healthy Diet, Heart Healthy, Quinoa, Recipe, Vegan, Vegetarian, , , , , , , , ,

Imagine this. You are in the grocery store and you need to buy some beans. In one hand, you hold a can of beans. In the other hand, you hold a bag of dried beans. Which one do you buy?

You probably consider a few things before you decide.

The first consideration may be convenience. The canned beans are ready to go. You can throw those in the microwave and have hot, cooked beans in just a couple of minutes. The dried beans will take much more time because you have to soak them for many hours and then cook them for another couple of hours. Do you have time for this? Do you know how to cook dried beans? Will you forget and then have to come up with a Plan B dinner?

The second consideration may be nutrition. Beans are a nutrition-packed food! If you cook dried beans, then in 1/2 cup of black beans you get 7 grams of protein, 20 grams of carbohydrates, 14 grams of fiber, and 10% daily value of iron with only 115 calories, 1/2 gram of fat, and no cholesterol or sodium! If you choose the canned beans, much of this stays the same; but you get more sodium. If you choose regular black beans, that 1/2 cup can have 500 milligrams of sodium and reduced sodium black beans can have 240 milligrams of sodium. Some canned products are also packaged in cans that have BPA.

Many people don’t consider cost because those other two things are more important. A 15 ounce can of beans gives you approximately 1 3/4 cups of beans for $1.00 to $3.00. A 16 ounce bag of dried beans contains 3 1/4 cups of dried beans which gives you about 9 cups of cooked beans for about  $1.00 to $2.00. If you do the work of cooking dried beans, you get about five times a much for your money!

I used dried beans most of the time and save canned beans for when I don’t want to rely on myself to remember to cook dried beans the day before I need them or I decided on having beans for dinner on the day I grocery shop. I went in search of dried bean recipes that eliminated the need to cook the beans the day before. After reviewing a few recipes for cooking times and methods and a few trial runs, here is what I ended up with.

Crockpot Quinoa Chili

Makes 9 cups cooked chili

Prep time: 15 minutes, Cook time: 6 hours 15 minutes

Skill level: low

Ingredients

1 1/2 cups dried pinto beans

1/2 cup uncooked quinoa, rinsed

1 teaspoon or 2 cloves minced garlic

2 cups frozen corn

1 package (10 ounces) spinach

2 cups low-sodium salsa

1/2 large red onion, chopped

5 cups water

1/2 teaspoon each: Hot Shot (red/black pepper blend) and red pepper flakes

1/4 teaspoon of each ground spice: turmeric, paprika, cayenne pepper, cumin, and chipotle chile pepper

Quinoa Chili Ingredients
Ingredients – Yes, those are pinto beans from Hatch, New Mexico courtesy of a great neighbor!

Directions

1. Layer all ingredients except spices in crockpot in order listed above.

2. Cook on high heat for one hour and then reduce to low heat for five hours. If home, stir occasionally making sure beans and quinoa stay covered by liquid.

3. Add spices and stir before serving.

Quinoa Chili Start
How it starts…

Nutrition Information per 1-cup serving: 138 calories, 1 gram fat (0 saturated, 0 trans), 0 milligrams cholesterol,  225 milligrams sodium, 34 grams carbohydrate, 13 grams fiber, 8 grams protein.

Serving suggestion: Stir in plain Greek yogurt (not vegan!) to cool it down or top with chopped chipotle peppers and hot sauce to kick it up a notch! I added homemade cornbread muffins on the side (also not vegan) following this recipe and sliced tomatoes.

Delicious, Easy, and Healthy Vegan CrockPot Quinoa Chili
Delicious, Easy, and Healthy Vegan CrockPot Quinoa Chili

 

Prepping for the Tart

Weekly Meal Plan: Puff Pastry Tart & Cottage Cheese Enchilada

Dietitian, Food, Healthy Diet, Recipe, Vegetarian, , , , ,

This is the first in a new recurring post. My plan is to do my personal meal planning for the week and then share the recipes and tips from the week with you. My hope is that you will try something new and be inspired with your own weekly meal planning.

One of my recipes this week was based on the foods I had that needed to be used, specifically a big bag of spinach and thawed puff pastry. I found a recipe for a Sweet Potato, Spinach, and Caramelized Onion Tart with Balsamic Reduction that sounded delicious and I had every single ingredient on hand. I reduced the amount of oil from 3 Tbsp to 1/2 Tbsp only used when caramelizing the onions; but that can even be swapped out for starting the onions with cooking spray. If you are trying to improve your cholesterol numbers, use the olive oil and if you are trying to reduce calories, use the cooking spray. I also replaced the honey with agave syrup (what I had) and used about 1/2 Tbsp for the balsamic reduction, which thickened up beautifully!

Prepping for the Tart
Prepping for the Tart

I found this to be scrumptious… but… the toppings were too thick. If you make this, I’d recommend using half the spinach and onions (or make two tarts). I piled it up anyway and I think this contributed to the pastry being a bit doughy in the middle (or it could have been that I should have cooked it a little bit longer). I also recommend you serve this on a day that you’ve had enough protein (meat, dairy foods, eggs, beans, nuts, etc.) since it is low in protein. I served this with grape tomatoes that I halved and roasted with mozzarella cheese on top. One tart serves 2-4 people depending on their appetites and what else you serve it with.

Tart Ready for the Oven
Tart Ready for the Oven

My other new recipe this week was enchiladas. I’ve been playing with using cottage cheese in cooking. While I love cottage cheese on its own; I’m kind of enthralled with cooking with it right now. Last week, I made lasagna rolls and they were delicious. I’ll be tweaking that recipe and posting it here in the future. I found myself with 1-cup of cottage cheese and I found a Cottage Cheese Enchiladas recipe. I’m not a huge fan of corn tortillas so I had to purchase those and I need your advice on these (see below).

Of course, I modified this recipe as well. We were out of cheddar cheese so I used shredded mozzarella as the only cheese, I omitted the chives and lime wedge, and I made the enchilada sauce. The sauce was simple, I used diced tomatoes (what I had) and pureed those in the food processor, then added chipotle powder, cumin, garlic powder, red pepper flakes, cayenne pepper and a touch of Splenda. Perfection! To the filling, I added some boiled chicken I had since my dog is currently not feeling well and is on a chicken and rice diet. Omit the chicken to keep this vegetarian.

Enchilada Filling
Enchilada Filling

These were INCREDIBLE in terms of flavor; but they completely fell apart. So, readers, if you know how to handle corn tortillas so they don’t fall apart, please comment on this post – I need your help since I will be making this dish again. I served this with chips and salsa and a side salad of halved grape tomatoes, diced avocado, and lime juice. As you can see, it makes a hefty portion!

A Whole Lotta Enchilada
A Whole Lotta Enchilada

I do apologize for the quality of the photographs. My wonderful husband got me a Galaxy Tablet for the holiday and I am still learning how to best use the camera… and to be honest, hunger was a factor in not having the patience to get that perfect picture!

Huevos Delicioso

Five Food Group Friday: Huevos Delicioso

Dietitian, Eggs, Healthy Diet, Heart Healthy, Recipe, Vegetarian, , , , ,

Planning a heart-healthy balanced meal can be a challenge. To help with the concept of balance, I bring you a Five Food Group (FFG) Friday meal.

I’ve based these FFG meals on the Choose My Plate model, which is the US Government’s initiative to promote healthy eating habits. MyPlate is an easy-to-understand visual of a healthy plate of food incorporating the five food groups: protein, grains, fruit, vegetables, and dairy.

Choose My Plate
Add balance to your meals with Choose My Plate

The rationale behind including all five food groups on the plate is that each food group provides different nutrients, all of which our body needs in order for us to be at our best. This is a very heart-healthy way of eating since it includes a nice amount of fiber by incorporating three food groups with fiber (fruits, vegetables, and grains). Making heart-smart choices for protein and dairy by choosing lean or reduced fat foods and including heart-healthy unsaturated fats kick the heart-healthiness of MyPlate up a notch.

It is not, however, always easy to get all five of those food groups on every plate. I counsel my clients to eat the food groups they miss at their main meals as their snacks. For example, if they have cereal with a banana for breakfast (grains, dairy, fruit), then to include a protein and vegetable snack (celery with peanut butter). That way, over the course of the day, all food groups end up in balance.

I am bringing you FFG Fridays to help with the difficult challenge of building a plate with all the food groups.

Introducing the FFG Omelet Sandwich – Huevos Delicioso!

Huevos Delicioso
Huevos Delicioso – A Five Food Group Friday Meal

This hearty breakfast is made from egg whites (protein), mushrooms, onions, salsa (vegetables), reduced fat cheddar cheese (dairy), a Flat Out fold-it (grain), and avocado (fruit).

Using egg whites and reduced fat cheddar make the dish more heart healthy by reducing the amount of saturated fat and cholesterol, while the avocado adds a nice amount of heart-healthy monounsaturated fats.

To make this yummy dish, use a non-stick pan to sauté 2-3 medium mushrooms and a thin slice of onion (both chopped) in a spritz of canola oil until soft then remove from pan. Add another spritz of canola oil and slowly pour in 1/2 cup of egg whites – if you pour down the side of the pan, you will reduce the places were the egg sticks. Once the egg starts to cook and set, add the cooked mushrooms and onions and sprinkle 1/8 cup shredded cheddar on one half of the egg only. I also add some ground pepper and garlic powder at this point. Use a spatula to loosen one edge and flip one half of the egg on top of the other to make the omelet. Slide out of the pan onto your Flat Out and top with 2 Tbsp salsa and 1/4 sliced avocado.

Per serving: 320 calories, 12 g fat, 3 g saturated fat, 0 g trans fat, 10 mg cholesterol, 835 mg sodium, 35 g carbohydrate, 10 g fiber, 26 g protein.

Suggestion: This dish may be a little high in sodium for some people due to the salsa. To reduce the sodium, use sliced tomatoes instead of salsa.

Mangia!

The Vegan Experiment – Day Four: All Protein Powder is Not Created Equal

Dietitian, Food, Recipe, Vegan, Vegetarian, , , , , ,

I made two breakfasts on Day Four. It is rare that I make something that is inedible. Even my most crazy flavor combinations result in edible, even if unusual, dishes. This was not the case on this day. I had to toss my first breakfast. It was truly that bad. Most protein powders that I’ve used have anywhere from 16-22 grams of protein in a scoop. Since plants do not contain as much protein as the other foods used to make protein powders (whey, soy, etc.), the amount of powder that has to be used to get to 21 grams of protein is huge. It completely overpowered my usually-delicious pumpkin pie oatmeal. I couldn’t eat it. I almost forced myself since I dread throwing away food; but I just couldn’t make myself eat it.

So, here we go – food pictures!

Breakfast #1: Pumpkin Pie Oatmeal – adapted from Clean Eating Magazine. I’m sharing the recipe because if you make this with vanilla whey protein powder, it is very yummy!

First, start your oatmeal on the stove by boiling 2 parts water, adding 1 part whole oats (example: 2/3 cup water and 1/3 cup oats), and then simmering until the desired consitency. While simmering, mix one scoop protein powder with a tiny bit of water and stir into a paste. You can see the plant protein powder took up half the bowl!

Nearly half a bowl-full of plant protein powder to get 21 grams of protein
Nearly half a bowl-full of plant protein powder to get 21 grams of protein

Next take the same measuring cup you just used for measuring your oatmeal and water, and fill it half with pumpkin puree (no salt) and half with sliced almonds. If you use the same measuring cup, then you can easily adjust this recipe for any amount of oatmeal without having to do any food math!

Pumpkin puree and sliced almonds
Pumpkin puree and sliced almonds

Once the oats are cooked, simply add them to the bowl with the protein powder and stir in the pumpkin and almonds. Top this with a dash of cinnamon, nutmeg, and ginger.

Pumpkin Pie Oatmeal
Pumpkin Pie Oatmeal

Breakfast #2:  Kashi Heart to Heart Honey Toasted Oats cereal with almond milk, sliced almonds, and raisins. Coffee with almond milk and splenda. Thank you to Jason McDonald for commenting on my blog post to add nuts to cereal because it made me realize I can add some protein and fun to a basic cereal!

Pumped up cereal
Pumped up cereal

Post-workout Snack: Smoothie made with banana, pineapple, peanut butter, and flaxseed. Blend with as much ice and water as it takes to get the volume and consistency that you like.

Smoothie in progress
Smoothie in progress

Smoothie completed!
Smoothie completed!

Lunch: Hummus wrap (homemade with chickpeas, olive oil, garlic, curry powder, and salt) with lettuce, tomato, and cucumber served with pretzel sticks.

The insides of the hummus wrap
The insides of the hummus wrap

Snack #2: almonds

Dinner: Whole wheat spaghetti with homemade sauce of onions, tomatoes, garlic, silken tofu, marinara sauce, garlic powder, Italian seasoning, red pepper flakes, and fresh basil served with sandwich thin garlic toast (olive oil, garlic powder, and Italian seasoning). For this, I first sauted the onions then added the chopped garlic and chopped tomatoes and let those cook just a little. Then I added the marinara sauce and tofu and cooked to heat through. Last step was seasoning with the spices. It looks a little weird as a sauce due to how the tofu stirred in to the sauce in a chunky way. If I make this again, I’ll blend the sauce as a last step to make it smooth. Regardless of what it looked like, it was good! I think this was extra yummy due to the organic onions and basil from the university’s garden!

Pretty tomatoes, onions, and garlic
Pretty tomatoes, onions, and garlic

Vegan spaghetti
Vegan spaghetti

Mangia!
Mangia!

One victory for today is the realization that my usual urge to (over)-snack on the days that I work from home is greatly diminished following this plan. That’s usually a huge struggle for me and I give in to the temptation to graze all day even thought I’m not hungry. Today, I had that urge for a minute and I was able to overcome it. Overall, I’m feeling good and strong; still gassy but my body is (finally!) adjusting to the extra fiber it’s starting to get a little better! My energy levels are normal for me and I can still think clearly and have strength for
yoga class.

In case you are wondering, I did live the vegan lifestyle for five days in a row. I’m just not the fastest blogger. It’s something I’m working on.

Nutrition information: 1415 calories, 235 grams carbohydrates, 46 grams fiber, 395 grams fat, 2 grams saturated fat, 0 trans fat, 0 cholesterol, 55 grams protein, and 1360 milligrams sodium. For the daily values, my numbers were 54% calcium, 77% iron, 30% vitamin D, 36% zinc, and 250% vitamin B12.

Once again, all images are my personal pictures. You may use them as long as you credit me (my name and a link back to my Web site).