Blog – Page 32 of 64 – Eat Smart, Move More, Prevent Diabetes

Our new favorite soup: Healthy and Creamy White Bean, Lemon, and Kale Soup

December 4, 2019July 14, 2021 by Kelly Nordby, RD, LDN

It is December and it is SOUP SEASON! There is just nothing better than a warm, cozy bowl of soup on a cold winter night or leftover the next day for lunch. I recently made this soup for my family and my husband commented with an unprompted rating, “I give this an A+”. Let’s just say that not all of my meals get this same type of shout-out, so I interpreted this to mean that this soup is a shining star! Hope that you enjoy as well!

Creamy White Bean, Lemon, and Kale Soup

Recipe adapted from thefirstmess.com

Ingredients

2 tablespoons olive oil
1 medium yellow onion, diced
2 medium carrots, diced
2 celery ribs, diced
Chili flakes, to taste
1 tbsp. minced garlic (~3 cloves)
3 sprigs fresh rosemary, minced
4 (15-oz) cans cooked navy beans, drained and rinsed
2 (32-oz) cartons chicken broth
Juice from two lemons
Salt & pepper, to taste
4 cups chopped kale, washed and rib removed
1 (19.5) oz package of hot Italian turkey sausage (roughly 4-5 links) with casings removed

Instructions

Heat oil in large soup pot over medium heat. Add diced onions, carrots and celery and saute for about 2 minutes. Add sausage to vegetables and thoroughly cook.
Add garlic, chili flakes, and rosemary and stir about 30 seconds. Add chicken stock and stir again. Bring to a boil. Add the lemon juice.
Take 2 cups of beans and just enough chicken stock to cover the beans and add to blender. Pulse the blender until mixture is emulsified and pour into the pot. Add remaining navy while beans to pot. Season with salt and pepper.
Add kale and allow to boil again. Once the kale has cooked down and wilted, season again with salt and pepper. Drop temperature to a low simmer until ready to serve. Serve hot.

Enjoy!

You may also enjoy:

Vegetarian Split Pea Soup

Carrot Ginger Soup

Quick Chicken Noodle Soup

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Fall and Winter Fruit: Easy Persimmon Recipes

December 2, 2019July 14, 2021 by Corinne Goudreault

Persimmons are not as common in the US as other parts of the world, but we have been seeing more of them – which is great! Persimmons ripen in late fall to early winter here, so you’re probably seeing them on the grocery store shelves now. We recently got some in our produce box, so I’ve been looking for a variety of ways to enjoy this tasty fruit.

Persimmons are a good source of many vitamins and micronutrients, particularly vitamin A. They also are an excellent source of antioxidants, which can lower inflammation, reduce blood pressure, and have a positive impact on cholesterol. Finally, persimmons pack a lot of fiber – this makes them more filling than other options which helps with weight maintenance (and fiber helps balance blood sugar levels as well).

Ideas for eating persimmons:

If you really like them, you can eat them just like you would an apple.
Add them to smoothies.
Add them to overnight oats.
Enjoy with Greek yogurt and granola in place of or alongside the usual bananas or berries.
Top salads – anywhere you would use pears or even apples normally, a persimmon will be great as well.

How do you like to enjoy persimmons? Share in the comments below!

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How to Sweeten Your Own Plain Greek Yogurt

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Why the Instant Pot is My Favorite Kitchen Appliance

November 26, 2019November 26, 2019 by Sydney Wills

For many of us, Black Friday shopping is as much a part of our Thanksgiving tradition as the turkey is. Whether you are out at 5 AM shopping on Black Friday, or online shopping from home on Cyber Monday, take advantage of the sales and buy an Instant Pot! You may have heard of the Instant Pot or seen it advertised, but what exactly is an Instant Pot? The Instant Pot is a countertop pressure cooker with multi-function options such as slow cooking, rice cooking, sauté, and yogurt making. It reduces cooking time and uses less energy than traditional kitchen appliances.

I used to be pretty skeptical of this kitchen appliance- I thought it was another “fad” kitchen item that would just end up in a box in my garage before long. Here at Eat Smart, Move More, Weigh Less, the Instant Pot is a favorite kitchen appliance and after hearing some of the amazing benefits from my coworkers (like frozen chicken breasts ready in 12 minutes!), I had to try it. I ended up receiving the Instant Pot as a gift and after using it for the first time, it definitely lived up to the hype.

Now, I use my Instant Pot on a regular basis, usually at least three times per week. I make everything in it from chicken dishes, pasta, hard boiled eggs, and steamed vegetables. A fun part of using this new appliance for me has been trying out new recipes like this Instant Pot Weeknight Chicken and Rice Burrito Bowls. To find new recipes, I usually just google “Instant Pot” and then whatever I am in the mood to make. There are also plenty of great cookbooks out there featuring Instant Pot recipes.

If you do end up buying an Instant Pot, I recommend starting out with something relatively simple to learn how the process works. An easy starter recipe is making mashed sweet potatoes. Simply wash, peel and dice the potatoes into 2-inch chunks. Add 1 cup of water to the inner pot and add potatoes. Seal the Instant Pot and set on high pressure for 4 minutes. If you are interested in buying one, this Top 100 Instant Pot Questions Answered is a great resource for beginners.

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Instant Pot Mexican Quinoa

A Dietitian’s Review of the Air Fryer

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How to Make Overnight Oats: Meal Prep for a Healthy Breakfast

November 22, 2019July 14, 2021 by Corinne Goudreault

Why Overnight Oats?

This is one of the fastest recipes to put together that I know of.
Oatmeal has a lot of fiber, and overnight oats recipes can pack a good amount of protein as well. This should keep you full for longer, give you a lot of energy to start your day, and fiber helps lower blood sugar.
Doing meal prep means you can make these the night before so that it’s something you can grab and go to start your morning. This means you’ll be less likely to skip breakfast.
It’s delicious!

Recipe for Overnight Oats

Use this as a ratio and scale up or down as needed.

1 cup rolled oats
1 cup milk (any kind)
½ cup Greek yogurt
1-2 tsp chia seeds (optional)
¼ tsp ground cinnamon or other flavoring

Combine ingredients and divide into individual jars or containers if desired. Refrigerate for at least 4 hours, preferably overnight. This will store well in the fridge for 3 to 4 days. Top with fruit and nuts just before serving.

Tips for overnight oats:

– Use rolled oats, sometimes called old fashioned oats, rather than instant or steel cut. If you want, you can get more information about the different types of oats.

– Get creative with your milk! This is a great recipe to try out non-dairy milk options – my favorite is almond milk since it brings some additional flavor to the mix (just be sure you find unsweetened milk).

– Using cinnamon and a drop of vanilla can bring a lot of flavor to your oats and prevent the need for added sugar. If you’re using unsweetened/unflavored milk and yogurt, you could also include a small squeeze of honey for some added sweetness.

– The sky is the limit when it comes to fruit and nut toppings to include! Bananas and berries are the most popular toppings – though don’t soak these overnight with the oats; add as a topping just before eating. Or try something unique, such as persimmons, which go great with vanilla and almond flavors.

– Chia seeds are a polarizing ingredient. If this will make you hate the texture, leave them out. Chia provides a ton of omega-3s, fiber, and protein per serving, which makes them an awesome addition. Honestly, I just like the texture better with them in there.

– Nut butters are a great addition as well, which would go in at the beginning if you decide to use them. You can put in a couple tablespoons of natural peanut or almond butter.

– Feel free to adjust any ingredients to make it how you like – if this ratio isn’t thick enough for you, cut back on the amount of milk you include, for example.

Nutrition Information per Serving

Serving Size: 8 ounces
Calories: 270
Fat: 7 grams
Sodium: 105 mg
Carbohydrates: 38 grams
Fiber: 6 grams
Sugars: 9 grams (Includes 0g Added Sugars)
Protein: 16 grams

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Making Sense of the Different Types of Oatmeal

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Slow Cooker Chicken and Butternut Squash

November 20, 2019July 15, 2021 by Sydney Wills

With the holidays fast approaching, it usually means that schedules become busier with less time to make meals at home. Around this time of year, I turn to my trusty slow cooker-both as a time saver and for a warm, comforting meal. For me, it doesn’t quite feel like fall until I bring out my slow cooker and make something involving pumpkin or butternut squash. This chicken and butternut squash dish is my go-to recipe not only for the savory fall flavors, but it’s the type of meal where you can literally dump all of the ingredients into the slow cooker, turn it on, and forget about it. And that is one of the many reasons why I still love my slow cooker.

Slow Cooker Chicken and Butternut Squash

Recipe adapted from Crock-Pot Dump Meals

Ingredients

6-8 boneless, skinless, chicken thighs
2 cups butternut squash, cubed into 2-inch pieces
1 teaspoon garlic powder
2 tablespoons balsamic vinegar
6 sage leaves
Salt and pepper to taste

Directions

Place cubed butternut squash in the slow cooker. Next, layer the chicken over butternut squash. Sprinkle salt, pepper, and garlic powder. Drizzle balsamic vinegar over chicken. Place a few torn sage leaves on top. Set on low for 4-6 hours.
One note about the cooking time: make sure it does not cook longer than 6 hours or the butternut squash will have a mushy consistency- this is speaking from experience!

Nutritional Information

Serving size: 4-6. Calories: 304; Total Fat: 8g; Total Carbohydrates: 18 g; Total Protein: 40 g

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Easy Weeknight Dinner: Slow Cooker Chicken Fajitas

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Quick Weeknight Meal: Korean Turkey Lettuce Wraps

November 14, 2019July 15, 2021 by Madi Johnson

My criteria for a weeknight meal: Quick. Easy. Healthy. How can I get a plate on the table in a short amount of time, cook while keeping an eye on my busy infant, and make sure it’s a dish I feel good about eating? I have a few recipes that fit the criteria and that we keep in weekly or bi-weekly rotation. One of them being these Korean Turkey Lettuce Wraps. We make these all the time as it is one of my husband’s favorite meals and it is SO quick and easy.

Korean Turkey Lettuce Wraps

Adapted from skinnytaste.com and the Skinnytaste Fast and Slow Cookbook

Ingredients

6-8 outer lettuce leaves such as Iceburg, Romane, or Bibb lettuce
1 pound ground turkey (or can use ground chicken)
2 cups cooked brown rice
1/2 onion, diced
1 clove or 1 teaspoon minced garlic
1 teaspoon fresh grated ginger
1/4 cup low sodium soy sauce
1 teaspoon brown sugar
1 teaspoon toasted sesame oil
Sprinkle of red pepper flakes (up to 1/2 teaspoon if you like it spicier)
1/2 Tablespoon sesame seeds for topping
Drizzle of Siracha (optional)

For quick pickled slaw on top (optional)

1 cup shredded carrots
2 radishes, cut into matchsticks
6 tablespoons distilled white vinegar
1/4 cup granulated sugar
1/4 teaspoon salt

Instructions

Combine the soy sauce, brown sugar, toasted sesame oil, and red pepper flakes in a small bowl. Set aside.
Heat nonstick pan over med-high heat and add the ground turkey. Cook, breaking the meat up with a spatula or wooden spoon, until meat is cooked through and no longer pink. Add the onion, garlic, and ginger and cook for 1-2 minutes. Pour the sauce over the meat and let simmer on med-low for 5 minutes.
To assemble the lettuce wraps, place 2-3 Tablespoons brown rice over each leaf, top with 3 1/2 Tablespoons of turkey. Sprinkle with sesame seeds and siracha if desired. Top with picked slaw. Wrap the lettuce around the meat and eat as little bundles right away.

Nutrition Information per Serving

Serving Size: 6-7 ounces
Calories: 240
Fat: 7 grams
Sodium: 670 mg
Carbohydrates: 29 grams
Fiber: 2 grams
Protein: 19 grams
Sugars: 10 grams (Includes 9g Added Sugars)

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Easy Weeknight Meal: Burrito Bowls

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Why is Pickleball so Popular?

November 12, 2019June 16, 2021 by Sarah Myer

I keep hearing about pickleball and have wondered why it is getting so popular. I recently got the opportunity to try it out and I can see why people like it so much!

If you have played any sort of paddle or racquet sport (tennis, badminton, ping pong) the basics are pretty easy to pick up. If you have never played a racquet sport it’s ok. There aren’t too many complicated rules and you can start playing pretty quickly. The best part is the sport is most likely to have been named after a dog!

It is played on a court that is smaller than a tennis court and the net is lower too. The paddle is bigger than a ping pong paddle and the ball is similar to a wiffle ball. It can be played singles or doubles and there is one area of the court by the net that is called the kitchen. There are rules about when you can be in the kitchen (the green rectangle closest to the net) and when you can’t. There are a few rules about serving and the scoring is probably the most complicated part of it.

So after trying out the sport, here are the reasons why I think it is so popular:

It is a lot of fun! I got to join 3 of our participants for an afternoon to learn how to play. They were super gracious in letting me borrow a paddle and gave me pointers and encouragement the entire time we played.
You stay active throughout the game. The court is smaller and the ball is lighter so you spend more time hitting the ball than chasing it. There isn’t a lot of time in between serves so you stay more active throughout the entire game.
It is less harsh on your knees and joints than tennis. I remember chasing so many balls when playing tennis. The Pickleball court is smaller and the ball is lighter so you have more time to get yourself ready for a shot. Also playing doubles cuts down on some of the side to side dodging and moving than you have to do in singles.
There are a growing number of places where you can learn to play. More communities are opening up indoor and outdoor courts where you can play for a night or as part of a team. There may be as many as 2,000,000 people playing Pickleball in the US.
It is perfect for all activity levels. It can be played by those looking to stay active or those who want to seriously compete.
It’s played by people of all ages. People from their 20s to their 80s are playing Pickleball.
There are a lot of resources out there to learn how to play and tips to improve.
- Pickleball.com – equipment, information, and places to play
- Pickleball Kitchen – great instructional videos series on Youtube
- Better Pickleball.com – includes basics and more intermediate skills by someone who is an expert at pickleball

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Air Fryer Spaghetti Squash

November 7, 2019July 15, 2021 by Catherine Hill, RD, LDN

Fall has certainly hit North Carolina which means it is a great time to experiment with spaghetti squash. One of my favorite ways to cook spaghetti squash is in the air fryer.

What is Spaghetti Squash?

Although in the squash family, spaghetti squash is not as starchy as other varieties. At only 42 calories per cup (compared to 220 calories per cup of spaghetti), this low-calorie swap can help keep your calories on track while boosting your veggie intake. Spaghetti squash has a neutral taste making it perfect for a wide variety of dishes. Once cooked, you will be able to rake the spaghetti squash with a fork to produce noodle-like strands.

Tips:

The hard shell of a spaghetti squash can be difficult to cut through.
- Tip: Pierce the skin 3-5 times with a knife and place in the microwave for 5 minutes. This will soften to the squash allowing you to cut lengthwise safely.
Spaghetti squash leftovers? Your spaghetti squash is too watery? Want more of a crunchy texture?
- Tip: place a small amount of olive oil and the spaghetti squash into a frying pan. While on medium-high heat, stir occasionally for 5-8 minutes. This will allow the spaghetti squash to dry out a bit, giving you a crunchier texture.
Running low on time?
- Tip: cook your spaghetti squash in the air fryer for a faster meal! Most are ready in about 25 minutes.
Want to make ahead?
- Tip: cooked spaghetti squash can be stored in an airtight container in the fridge for up to 1 week. Freeze it for up to 3 months.

How to cook spaghetti squash in an air fryer

Ingredients:

1 medium spaghetti squash
2 tsp olive oil
Salt and pepper

Directions:

Pierce spaghetti squash 3-5 times with a knife and place in the microwave for 5 minutes.
Preheat air fryer by turning it on 3-5 minutes before you are ready to use it. Set to 380 degrees.
Use an oven mitt or a kitchen towel to remove the spaghetti squash from the microwave and transfer to a cutting board.
With a large knife, cut lengthwise. Then scrape out seeds with a spoon.
Spread 1 tsp of olive oil on each side of the spaghetti squash. Season with desired salt and pepper.
Place spaghetti squash cut-side-down into the preheated air fryer.
Cook for 25-30 minutes. You can tell when the spaghetti squash has finished cooking if the shell gives easily when pressed.
Use an oven mitt or kitchen towel to remove the spaghetti squash. Place on a cooking sheet or cutting board. With the oven mitt or kitchen towel hold the spaghetti squash and scrape the cooked flesh out of each half with a fork.
Can serve within the skins, use right away in your favorite recipe, or store for another time.

Don’t have an air fryer? No problem. Cook spaghetti squash cut-side-down in a 400-degree oven for 45-60 minutes.

Some tasty ways to use spaghetti squash:

Turkey Taco Spaghetti Squash Boats

Baked Spaghetti Squash and Cheese

Spaghetti Squash Chow Mein

Nutrition Information per Serving:

Serves 5

Serving Size: 1/2 cup (88 grams)
Calories: 40 calories
Carbohydrates: 6 g
Fiber: 1 g
Protein: 1 g
Fat: 2 g
Sodium: 15 mg
Total Sugar: 2 g (Includes 0g Added Sugar)

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A Dietitian’s Review of the Air Fryer

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Pomegranate Kale Salad

November 1, 2019July 15, 2021 by Sydney Wills

Pomegranate Kale Salad

Servings: 6 to 8

Ingredients:

1 bunch of kale, stemmed and leaves julienned
1/2 cup pomegranate seeds
1 cup toasted walnuts, chopped
Garnish with Parmesan cheese

Dressing:

1/2 cup olive oil
1/4 cup white wine vinegar
2 teaspoons Dijon mustard
1 teaspoon honey
Salt and pepper to taste

Directions:

Place washed and stemmed kale in a large bowl.
In a small bowl, whisk together the olive oil, vinegar, mustard, honey, salt, and pepper.
Pour dressing over kale and toss to coat. Sprinkle the pomegranate seeds, walnuts, and cheese over the salad.

Recipe adapted from Williams-Sonoma.com

5 Ways to Stay on Track and make it a Healthy Halloween

October 24, 2019July 15, 2021 by Kelly Nordby, RD, LDN

Fall has arrived! Thank goodness!! It’s the time of cool air, football, pumpkins and a steady train of holidays that involve food. Halloween is one of the first stops on the train and is one that often derails our healthy habits. Consider these 5 ways to stay healthy this Halloween.

5 Ways to Have a Healthy and Happy Halloween:

Leave it on the porch. Instead of sitting and passing out candy, leave the candy bucket on the porch and walk with your kids or grandkids while they trick-or-treat. You would be amazed at how many steps you can get walking around your neighborhood. And if the kids empty the bowl because no one is watching, it will just be less for you to eat later.
Procrastinate. How many times have you bought your candy at the beginning of October only to find that you have to replenish it several times before trick-or-treating even happens? Avoid the temptation by waiting to buy your candy until just before October 31st so that the only ones that eat it are the little ghosts and goblins.
Buy the ‘better’. Relatively speaking, there are ‘better’ options when it comes to Halloween candy. If you do happen to sneak a treat, lessen the load on your calorie budget by purchasing these lower-sugar/lower-calorie options.
Buy the Dum Dums. I could have Dum Dums in my house all year long and never be tempted. I cannot say the same thing for snickers bars. What do I do? Buy the non-tempting candy to give to the trick-or-treaters and then maybe ‘borrow’ a snickers from my kids’ treat bag.
Does a ‘treat’ always mean ‘candy’? There are non-candy Halloween treats that might be a nice break from the sweets for the little ones. Here are some ideas.