By Laura Cipullo Whole Nutrition Services
To prepare for the upcoming school year, I’ve been trying to focus on finding meals I can make ahead and then have ready to heat and eat during the week. This yogurt marinade recipe is my recent favorite because in addition to a marinade for chicken, I’ve also used the recipe as a sauce or even dressing for other meals and side dishes. It keeps chicken moist–whether grilled or baked–and is a tangy and fresh compliment to seasonal veggies and sides!
Makes 4 servings (marinates 4 chicken breast fillets)
2 cups Greek yogurt, plain
2 tbsp honey
1 medium lemon, juiced
1/4 cup cucumber peeled and diced, finely
2 medium strawberries diced, finely
1/4 medium onion, diced
1-2 cloves garlic, made into paste
1 tbsp olive oil
salt and pepper
1. In medium bowl, stir to combine yogurt, olive oil, lemon juice and honey.
2. Dice onion, cucumber and strawberry. Paste garlic. Combine all with yogurt mixture. Season with salt and pepper.
For Marinade: Pour into gallon-sized ziplock to cover chicken breasts and squeeze bag to coat chicken. Allow to marinade in refrigerator overnight. Grill or bake chicken to desired doneness, checking for an internal temperature of 165F.
For Sauce: Chill yogurt mixture in airtight container and enjoy with veggies, grains, salads or proteins as a dipping sauce or dressing.
By Laura Cipullo, RD, CDE, Author of The Diabetes Comfort Food Diet Book
I’m excited to be sharing another recipe from my book, The Diabetes Comfort Food Diet Book! This is an easy, and tasty granola recipe that you can make ahead for the week, for breakfast, snacks and on-the-go!
1 1/2 cups old-fashioned (large flake) rolled oats
1/4 cup millet
1/4 cup unsweetened dried cranberries
2 tbsp ground flaxseeds
1/4 cup unsalted sunflower seeds
3 tbsp pure maple syrup
1 tsp ground cinnamon
1/2 tsp ground cardamom
1. Preheat oven to 350F and spray large rimmed baking sheet with nonstick cooking spray.
2. In a large bowl, combine oats, millet, cranberries, flaxseeds, sunflower seeds, almonds, maple syrup, cinnamon, and cardamom. Stir well to combine.
3. Spread evenly onto prepared baking sheet. Bake in preheated oven for 35 minutes or until golden brown, stirring carefully once or twice. Remove from the oven and break up any large pieces of granola while it’s still warm.
4. Cool completely before sorting into airtight containers. You can store at room temperature for up to 1 week. Enjoy!
Fall Remedies For Overwhelmed Mommies
By Elyse Falk, MS, RD
Fall is almost here! With school starting and the laid back days of summer ending, schedules begin to get busy again. Even though I am a dietitian, I am still a mom, and have to admit that even I get crazed with having to decide what to cook for dinner for my family and myself. I have to figure out when to prepare it, and if I have enough time to do so, along with coordinating when to have food ready with my boys coming home at different times. It is exhausting! My clients face these same challenges and oftentimes have no one to help prep, cook, or clean up. So what would I, with these same problems, tell them? First, remember that no one can be superman or superwoman every night. Not every dinner will be a home-cooked meal and that’s okay! Go through your schedule and be realistic; figure out the days where cooking will be the most feasible and then consider this advice:
Photo Credit: BobPetUK
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- Pick a weekend day and use it for prep; cut vegetables for soups or salads, cook rice or beans to refrigerate until ready, and chops onions and garlic for easy flavor boosts
- If you have time earlier in the day, prepare food and save it to heat and eat later
- Buy one prepared item and use it in a multitude of ways! If you a buy a rotisserie chicken, for instance, you can add it to lots of things: tortillas, yellow rice and beans, soups, pasta, quinoa, salad, or chop it up to make chicken salad
- Tacos are fun and easy to prepare, so make it taco night! Chop your toppings beforehand, store, and pull them out while the meat or beans are cooking
- Stock up on organic, low sodium, high nutrition frozen foods and prepare a vegetable and whole grain to accompany it. My kids love Amy’s Organic Mexican Bowls, Amy’s Organic Pizza Spinach Munchies, Dr. Praeger’s Fish Sticks, and pre-frozen veggie burgers that you can top with cheese and avocado and put in a whole grain bun. Remember, kids can have carbs!!
- Everyone loves breakfast for dinner! Omelet’s and pancakes are quick and easy. Add the chopped veggies from Sunday and throw some fruit in the pancakes and enjoy!
- Soup is another great “heat and eat” meal! Prepare on a weekend or less busy night and freeze until needed. Chicken noodle with veggies, hearty bean soups, barley soups, or thick chili on a cold night are wonderful. Pair with some crusty bread and top with cheese or avocado and you have an easy meal
- And last but not least, experiment with a slow cooker. This is a great way to prep casseroles, pulled pork, or even pasta sauces with little effort except for setting it and forgetting it.