We can’t think of a smoother way to fill your day with more fruits and veggies! This 6 Ingredient Blueberry Walnut Pomegranate Smoothie blends the sweet-tart flavors of blueberry and pomegranate for a refreshing treat. Even better, it has all the health benefits of spinach and walnuts wrapped up in one bold, fruity package.
The Instant Pot® has been popular for a few years and many of you have maybe even received one as a gift for the holidays over the years or gone out and purchased one yourself. These pressure cookers are great for many reasons, but they can often be intimidating; they can be so intimidating in fact that many individuals may still have their pressure cooked hiding in their pantry or storage closet, and just aren’t quite sure where to start with it.Today we’ll be sharing a few of our favorite ways our Dietitian Team loves to use their Instant Pot® and/or pressure cooker. These next few recipes are EASY, and are great for meal prep for the week.
Ingredients:
• 2 raw, fresh chicken breasts
• 1 Jar of Low Sodium Salsa Verde (or your favorite salsa!)
Directions: Add the chicken breasts and the entire jar of salsa into the Instant Pot®. Set to MANUAL, HIGH pressure for 10 minutes. Allow to slow release for 5 minutes after cooking. Remove the chicken from the Instant Pot® and shred with a fork. Then add back into the Instant Pot to help the chicken absorb more of the Salsa Verde. Add to your favorite dishes such as a Mexican powerbowl, enchiladas, or even tacos!
Ingredients:
• 1 Tbsp Olive Oil
• 1 Cup Quinoa, dry
• 1 1/2 Cups of Water or low sodium vegetable broth
• Pinch of Salt
Directions: Gently coat the instant pot with olive oil to prevent the quinoa from sticking. Add in quinoa, water, and salt. Seal with the lid and set to MANUAL, HIGH pressure, for 1 Minute (yep! ONE Minute!). Let the steam naturally release for about 8-10 minutes. Fluff with a fork and it’s ready to be used it any of your favorite dishes!
Ingredients:
• 6-12 Eggs
• 1 Cup Water
• Metal trivet accessory for instant pot
Directions: Place Eggs on top of the metal trivet in the Instant Pot®, then add 1 Cup of water. Set on MANUAL, HIGH pressure for 5 minutes. Once cook time is complete, allow steam to naturally release for 5 minutes, then, place in a bowl with ice-cold water to stop the cooking process and cool the eggs. Once cooled, just peel them and enjoy or use in your favorite dishes!
Originally published May 9, 2019
Revised Dec. 31, 2020
Hey there! The holidays are just around the corner. Although our holiday gatherings may look a bit different this year, we truly wish you wonderful holiday season. Did you know that November is National Diabetes Awareness Month? For those of us that have prediabetes and diabetes and for those that are focusing on improved health, the holidays can be a time of stress. The temptations can be overwhelming, but our team of Registered Dietitians have some great tips for you to ensure that you are still full of holiday cheer, and can ENJOY your favorite holiday foods.
It is all about selecting the right ingredients. We’ve made it easier to find better-for-you
options of all your favorite ingredients through our shelf-tag programs like Food Facts & Dietitian’s Choice – These programs will help guide you towards more nutritious options in every aisle. Items have been hand selected by our team of Registered Dietitians as better-for-you options. Swapping out ingredients in your favorite recipes for some better for you options is a great place to start making small, sustainable changes. Here’s a list of some of our favorite healthier substitutions.
Still not sure what to make? Check out this great vegetable side dish for Sweet and Spicy Brussels Sprouts.
The first few bites are the most satisfying when compared to the last bites. This is all about being present and mindful when eating. Be sure you are enjoying your time and conversations with family and friends.
Add color to your plate with fruit and vegetables. For individuals with diabetes or prediabetes, focus on your non-starchy vegetables and balancing our your plate with protein, whole grains, and fruit.
You can find so many of our resources for Diabetes on www.celebratemore.com/dietitians –> Resources
Living with Diabetes: Dietitian’s Tips
Counting Carbohydrates – Dietitian’s Tips
Don’t think you should save your carbs and calories for a dinner or party. It is very important to eat consistent amounts of carbs throughout the day to keep your blood glucose levels more consistent, minimizing those peaks and valleys. It will help you feel better throughout the day, too!
Happy & healthy eating throughout the holiday season!
Peace & wellness,
The Coborn’s Dietitian Team
Boo!
I hope I didn’t scare you too badly! But let me tell you, the leaves are changing color, the air is getting cooler and it’s giving me the chills! Where did summer go? As we know, the cooler weather is inevitable, but fall isn’t so bad, especially when we have Halloween to look forward to!
As a dietitian, I would love to say that handing out a healthy apple instead of candy is a perfect way to make the holiday a little more nutritious… but I would be lying. Truth be told, that was my least favorite trick or treat goodie. Of course, that’s not to say we can’t make Halloween healthy – c’mon, I’m a Dietitian!
So, how do we make the season healthy? By getting the kids involved and making it fun! I’ve gathered some of my favorite Halloween ideas that will be fun for the kids and also provide some good nutrition!
Fruits and vegetables are all you need to make this adorable Halloween scene! This is great for the little ones in your family, because they can help peel the bananas and oranges and they can add the face to their ghost! I personally like to use raisins for the ghost, but I’m sure the kids won’t argue if you use chocolate chips instead.
Everyone loves pizza! Start by taking your favorite whole wheat pizza crust and add-on a lower sodium pizza sauce. When topping with cheese, do a light layer of reduced fat cheddar cheese and then add-on slices of reduced fat mozzarella. The cheddar will add a bright orange color, while the sliced mozzarella will be perfect for your ghosts! Use black olives to make spiders and small faces for your spooky little ghosts. Tip: We have numerous whole wheat pizza crust options at the store! Check in both center store as well as near the deli for some great options. Be sure the first ingredient reads: whole wheat flour. This is a simple trick you can use to find whole grain products throughout the store!
We all know avocado toast is trending, but let’s switch it up a bit and make these fun little Frankensteins at breakfast. Avocados are one of the only fruits that provide healthy monounsaturated fat, which will also keep you fuller longer! Be sure to use whole wheat toast as well. You can use olives, red peppers and the egg whites from hard-boiled eggs to make your Frankenstein as friendly or as scary as you’d like!
These adorable little monster mouths are easy and so fun to make with apples, nut butter, and macadamia nuts! Tip: When choosing a nut butter, look for an option with lower sodium and sugar. Did you know, we have some nut butters where the only ingredients is “peanuts?!”
You’ve heard our dietitian team loving up on veggie spaghetti, but how cool is this meal!? You can heat up the veggie spaghetti with some pesto in a skillet for a few minutes until cooked through. Then, add-on slices of cooked egg yolks, black olives, and some red peppers to make a perfect meal for Halloween!
Happy & healthy eating,
Emily
This Apple Cider Bean Salad is great as an appetizer, a side dish for dinner or part of an easy lunch. Detailed recipe and nutrition information can be found at the National Kidney Foundation Website. This recipe is appropriate for individuals with diabetes, CKD Stage 1, 2, CKD Stage 3, 4, and transplant. For more information, please visit the National Kidney Foundation Website.
Recipe Difficulty: Easy
Oven: No
Stovetop: No
Knife: Yes
Recipe Difficulty: Easy
Oven: No
Stovetop: No
Knife: Yes (cutting fruit)
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