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Salmon Summer Rolls

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By Nutrition Student, Deanna Ronne and Laura Cipullo Whole Nutrition Services Team

These light, refreshing, and nutritious summer rolls are simple and fun to make, easily packed for lunch, or stored for leftovers, and even your kids will love them! Try keeping them in the refrigerator and eating them cold after a long hot summer day. Packed with protein and healthy fats from salmon and avocado, this roll will satisfy your hunger without making you feel too full.1

Rich in vitamins, minerals, and omega-3 fatty acids, Salmon has many health benefits. One omega-3 in particular, docosahexaenoic acid (DHA), is the brain’s favorite fatty acid. A diet rich in DHA is associated with improved learning abilities and disease prevention.2,3

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Ingredients:

  • rice paper wrapper (find them in the ethnic foods section of your health food store. I recommend brown rice)
  • carrots
  • avocado
  • cucumber
  • spinach/spring mix/ lettuce
  • salmon

Optional Sauce:

  • ¼ cup soy sauce (reduced sodium)
  • 1 tbs honey
  • siracha sauce (to taste, 1 tbs for a mild sauce)

salmon roll

Recipe:

  1. In a bowl mix the soy sauce, honey, and siracha sauce. On medium heat, add the sauce to a pan with the salmon. Once cooked, set the salmon aside to cool off.
  2. Wet paper towels large enough to cover the bottom of your plate. Place a wrapper on the paper towel and dab it with another wet paper towel. (You don’t want to get the wrappers too wet, because they will break easily.)
  3. Place a handful of spinach in the middle of the wrapper and the rest of the ingredients on top.
  4. Wrap the roll: start by folding the shortest sides in. Fold the bottom up and roll up to the top.
  5. Enjoy! The optional sauce can also be used as a delicious dipping sauce.

salmon roll finished

 

  1. III, V. L. F., Dreher, M., & Davenport, A. J. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008.
  2. Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. circulation, 106(21), 2747-2757.
  3. Horrocks, L. A., & Yeo, Y. K. (1999). Health benefits of docosahexaenoic acid (DHA). Pharmacological Research, 40(3), 211-225.

 

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Green Matcha

Cinnamon Matcha Green Tea Protein Smoothie

By Deanna Ronne and Laura Cipullo Whole Nutrition Service Team

 

Nutrition Student Deanna Ronne’s favorite post run snack:

This smoothie is SO delicious and full of fuel. It leaves me satisfied and energized without feeling bloated. While your body is in a state of recovery after a long run, it is time to refuel your muscles with this easy smoothie. If mom is making this smoothie, read how to share with your child below.

 

Why Matcha and Maca?

Matcha Tea is a powdered form of whole green tea that provides more antioxidants, specifically Catechins, than other green teas.1

These antioxidants have many health benefits and may even boost the break down of fat2. However, I originally bought Matcha Tea because it is used in Starbuck’s green tee lattes, which I love. Now, I use Matcha Tea in smoothies and even baking.

Maca powder is a South American root vegetable originally used to give Incan warriors strength and endurance during long journeys and battles.

Studies show that many compounds found in Maca powder also protect our bodies from oxidative damage and inflammation.3

Maca is neutral in taste but a great boost of antioxidants for a smoothie.

Recipe:

1 Scoop Vanilla Whey Protein Powder

1 tbs. Loose Matcha Tea powder.

½ cup milk (Use dairy, almond, soy, and or coconut milk.)

1 small banana

1 small apple (keep the skin to keep the fiber!)

1 cup spinach

1tsp Maca Powder

3-4 ice cubes

1tsp cinnamon

Blend all the ingredients up with whatever blender you have and enjoy!

If you are not using this as a post workout meal and don’t feel that you need an entire scoop (typically about 20g) of protein, you can just use ½ a scoop, or get rid of it all together! If you are making this smoothie for a child, see below.

 

How Much Protein for a Child?

If you are looking for a way to sneak some protein into your child’s diet, smoothies are a great idea. However, children (ages 4-8) only need about 19 grams of protein a day, compared to the 46 grams an average adult female needs.4 One scoop of whey protein is about 20 grams of protein, exceeding what a child needs for the entire day! The serving size of most protein powders is 25-30 grams per scoop (about 1.5-2 tbs.).* So, for children, ages 4-8, it might make more sense to only use ½ tbs. of protein powder, only providing about 5 grams of protein. For children, ages 9-13, the protein requirement increases to 36 grams a day.

(*estimated.)

 

  1. D.,& Anderton, C. (n.d). Determination of catechins in matcha green tea by micellar electrokinetic chromatography. Journal of Chromatography A, 173-180.
  2. Dulloo, A. G., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., … & Vandermander, J. (1999). Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition, 70(6), 1040-1045.
  3. Wang, Y., Wang, Y., McNeil, B., & Harvey, L. M. (2007). Maca: An Andean crop with multi-pharmacological functions. Food Research International, 40(7), 783-792.
  4. National Academy of Sciences. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005).

 

 

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Double Chocolate Cupcakes

Double-Chocolate Cupcakes

With Valentine’s Day in just a couple of days, we’re sure that spending time with your loved ones is on your mind.  Get your dose of love by baking these yummy cupcakes with your kids.  Try these delicious double chocolate cupcakes as a sweet snack!

Courtesy of Cooking Light

Ingredients

  • 1 cup all-purpose flour
  • 1/3 cup unsweetened cocoa
  • 1 teaspoon baking soda
  • 1/8 teaspoon salt
  • 2/3 cup granulated sugar
  • ¼  cup butter, softened
  • ½  cup egg substitute
  • 1 teaspoon vanilla
  • ½  cup buttermilk
  • 1 ¼  ounces dark (70 % cocoa) chocolate, finely chopped
  • 2 tablespoons powdered sugar

Method

1. Preheat oven to 350°.

2. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, cocoa, baking soda, and salt; stir with a whisk.

3. Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well combined (about 3 minutes).

4. Add egg substitute and vanilla, beating well. Add flour mixture and buttermilk alternately to granulated sugar mixture, beginning and ending with flour mixture.

5. Fold in chocolate.

6. Spoon batter into 12 muffin cups lined with muffin cup liners.

7. Bake at 350° for 18 minutes or until cake springs back when touched lightly in center or until wooden pick inserted in center comes out clean.

8. Remove from pan; cool completely on a wire rack.

9. Sprinkle with powdered sugar just before serving.

The recipe and photo used in this post were courtesy of Cooking Light. To see the originally posted recipe please click here.

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Crockpot Chicken and Chickpea Tagine

Are you hosting a New Years Eve party this year? If you are, we have a deliciously easy recipe for you to serve! This recipe is from our friends at Cooking Light and uses a slow cooker. That’s right, all this recipe needs is a bit of prep work, and a few hours of cooking to become a tasty main entree for NYE! While this recipe serves 8, you can adjust accordingly to fit your needs.

Photo Courtesy of Cooking Light

Ingredients

  • 1 1/2 tablespoons canola oil
  • 8 (5-ounce) bone-in chicken thighs, skinned
  • 1 1/4 teaspoons kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper
  • 2 1/2 cups chopped onion
  • 1/4 cup finely chopped fresh garlic
  • 1 1/4 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • 3/4 teaspoon ground turmeric
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground red pepper
  • 1 cup unsalted chicken stock
  • 1 1/2 teaspoons honey
  • 1 (3-inch) cinnamon stick
  • 2/3 cup chopped dried apricots
  • 2 (15-ounce) cans organic chickpeas, rinsed and drained
  • 1/4 cup cilantro leaves
  • Lemon wedges

 

Preparation

1. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle meaty side of chicken with 1/2 teaspoon salt and black pepper. Add chicken to pan, meaty side down; cook 5 minutes or until well browned. Remove from pan (do not brown other side).

2. Add onion and garlic to pan; sauté 4 minutes. Add cumin and next 5 ingredients (through red pepper); cook 1 minute, stirring constantly. Add remaining 3/4 teaspoon salt, stock, honey, and cinnamon, scraping pan to loosen browned bits; bring to a simmer. Carefully pour mixture into a 6-quart electric slow cooker. Stir in apricots and chickpeas. Arrange chicken, browned side up, on top of chickpea mixture. Cover and cook on LOW for 7 hours. Discard cinnamon stick. Sprinkle with cilantro; serve with lemon wedges.

 

The recipe and photo featured in this post were provided by Cooking Light. To read the original recipe please click here.

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Pumpkin-Applesauce Muffins

Even though Halloween has passed, we are still enjoying pumpkin! Take a peek at this delicious recipe from our contributor Christie Caggiani!

Pumpkin-Applesauce Muffins
From the kitchen of Christie Caggiani, RDN, LDN, CEDRD

Prep time: 20 minutes
Cook time: 15 minutes
Servings: 12

 

Serve with a glass of milk or Greek yogurt, and banana or other fruit for a quick breakfast or snack!  These are even better the next day, and they’re a super way to jazz up your kids’ palate when you mix-in some fruits and veggies.

 

INGREDIENTS:

  • 2 cups whole wheat flour
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 2 teaspoons pumpkin pie spice
  • ¼ teaspoon baking soda
  • 2/3 cup brown sugar, firmly packed
  • ½ cup canola oil
  • 1/3 cup buttermilk
  • ¼ cup applesauce
  • 2 eggs, slightly beaten
  • ½ cup canned pumpkin
  • ¼ cup chopped raisins (optional)
  • ¼ cup chopped nuts (optional)

DIRECTIONS:

  1. Preheat an oven to 400 degrees F.  Grease 12 muffin cups, or line the cups with paper muffin liners.
  2. Whisk together the flour, baking powder, baking soda, salt, and pumpkin pie spice; set aside.  Combine the brown sugar, oil, applesauce, pumpkin, buttermilk, and beaten eggs and mix until well blended.  Pour the pumpkin mixture into the dry ingredients and stir until combined.  Fold in the raisins and nuts, if desired.
  3. Divide the batter evenly in the prepared muffin pans.  Bake in the preheated oven until the tops spring back when lightly pressed, 15 to 20 minutes, or until a toothpick inserted in the center comes out clean.  Cool the muffin pan on a wire rack for 5 minutes before removing the muffins from the pan.

 

Other mix-in options: dried cranberries, granola, apple pieces, chocolate chips, pumpkin or sesame seeds, shredded carrots or zucchini, peanut butter….or get creative and try something new!

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Apple, Almond, and Cheddar Sandwich

This recipe is a great twist on one of the lunch ideas we featured in yesterday’s blog. You could easily swap out the cheese and/or the deli meat to your kids’ liking. Feel free to play around with it and let us know your favorite version!

Photo courtesy of Cooking Light

Ingredients

  • 1 tablespoon unsweetened almond butter
  • 2  whole-wheat bread slices (We like Ezekiel bread!)
  • 1/4 cup thinly sliced apple
  • 1 thin slice sharp cheddar cheese
  • 1 ounce lower-sodium deli ham
  • 1 romaine lettuce leaf (Try kale if your child’s palate approves!)

Preparation

  1. Spread half of almond butter on one side of each bread slice. Layer one slice with apple, cheddar, ham, and lettuce. Top with remaining bread slice, almond butter side down.

 

The recipe and photo used in this post were courtesy of Cooking Light. To see the originally posted recipe please click here.

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Back-To-School Pancakes

We love to make pancakes for breakfast on the weekends at our house. The kids each have their roles in the preparation and we all get to sit down and enjoy a leisurely breakfast together. One thing I love to do is make large batches at one time and save them for the week! All you need is a zip-top bag or a food container and you’ve got weekday breakfasts at the ready. Check out this video of my son and his friend helping me with a fun pancake recipe.

[youtube https://www.youtube.com/watch?v=m9bhLOgtvOY]

What is your favorite pancake recipe or topping? Let us know in the comments below!
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Rice Pudding

If you and your family like rice pudding, then we highly suggest trying out this recipe. Get your little chefs ready to help you make this tasty dessert!

Photo Credit: arsheffield via Compfight cc

Ingredients:

  • 2 quart 1% or 2% milk
  • ¾ cup white rice
  • 1 tsp vanilla
  • ½ cup sugar
  • 1 egg, beaten
  • Pinch of salt
  • Pinch of cinnamon
  • ¼ cup raisins
  • Optional toppings: almonds, pumpkin seeds, fresh blueberries, fresh strawberries

 

Method:

  1. Put milk, rice, vanilla, sugar, salt, and raisins into an enamel stockpot.
  2. Cook stockpot over medium flame, stirring constantly.
  3. When mixture thickens (approximately 45 minutes), mix in beaten egg.
  4. Pour mixture into serving dish and chill in refrigerator.
  5. Sprinkle cinnamon over top and serve.

 

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Grilled Corn on the Cob

It’s no secret that corn on the cob is a summer staple. But what about grilled corn on the cob? Not only does it give the corn a different flavor, it also gives the corn a nice appearance. Try this recipe out with your families at your next summer event and let us know your variations!

Photo Credit: Another Pint Please… via Compfight cc

Ingredients

    • 8 ears corn, pull back husks
    • 2 tablespoons butter of choice
    • Optional toppings: black pepper, red pepper, a sprinkling of salt, lemon or lime juice

 

Method

    1. Preheat grill to medium-high heat.
    2. Pull back the husks, leaving the husks on, remove the strings from the corn, and pull husks back over corn to cover. Place corn in a large pot or bowl and cover with water. Let stand for 30-45 minutes. Drain.
    3. Once drained, place corn on grill, and grill for 8 minutes on each side or until husks appear slightly blackened. Serve grilled corn with butter and toppings of choice.

 

This recipe was adapted from Cooking Light. To see more of Cooking Light’s corn recipes click here.

 

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Baked Tomatoes with Quinoa and Corn

This recipe can be a bit labor intensive, but it serves as a great opportunity to teach your children about tomatoes and have them help you with the prep work. Who knows, your kids who dislike tomatoes may find they enjoy them when baked!

Ingredients

  • 2 cups fresh corn kernels (about 4 ears)
  • 1 cup chopped onion
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lime juice
  • 1 teaspoon salt, divided
  • 3/4 teaspoon ground cumin (can be omitted if not a family favorite)
  • 1/4 teaspoon freshly ground black pepper
  • 6 large ripe tomatoes (about 4 pounds)
  • 1 cup uncooked quinoa
  • 1/4 cup water
  • 4 ounces colby-Jack cheese, shredded (feel free to change to cheese of choice)

Preparation

  1. Preheat broiler to high.
  2. Add corn and onion to pan; broil 10 minutes, stirring twice. Stir in oregano, oil, lime juice, 1/4 teaspoon salt, cumin, and black pepper.
  3. Cut tops off tomatoes; set aside. Carefully scoop out tomato pulp, leaving shells intact. Drain pulp through a sieve over a bowl, pressing with the back of a spoon to extract liquid. Reserve 1 1/4 cups liquid, and discard remaining liquid. Sprinkle tomatoes with 1/2 teaspoon salt. Invert tomatoes on a wire rack; let stand 30 minutes. Dry insides of tomatoes with a paper towel.
  4. Rinse quinoa. Combine reserved tomato liquid, quinoa, 1/4 cup water, and the remaining salt in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Add quinoa mixture to corn mixture; toss well.
  5. Preheat oven to 350°.
  6. Spoon about 3/4 cup corn mixture into each tomato. Divide cheese evenly among tomatoes. Place tomatoes and tops, if desired, on a jelly-roll pan. Bake at 350° for 15 minutes. Remove from oven. Preheat broiler. Broil the tomatoes 1 1/2 minutes or until cheese melts. Place tomato tops on tomatoes, if desired.

 

The recipe and photograph featured in this post are courtesy of our friends at Cooking Light. To view the recipe please click here.