dietitian, dinner, main dish, nutrition, recipe

Chipotle Lime Fish Tacos

Currently I am battling a nasty cold/bronchitis/the flu that has made my senses a little stuffed up and my mind a little boggled. When your sense of taste/smell has been compromised, I say go with extremes. I have found that when seriously congested, I can only taste foods that are either very spicy or very sweet- no in betweens. Similar to taste changes that occur when a patient is going through chemotherapy (ex.due to side effects of treatment) or natural taste changes as we age, we need to make slight changes in the preparation of our foods so that food will be palatable and nourishing.

My chipotle lime marinade is a great recipe that plays up spice and citrus to battle through my congested sinuses. It is spicy, smoky, zesty, and easy! It can also be used with chicken or other proteins. I’ll use it to top salads, tacos, burritos, or make enchiladas with.


Chipotle Lime Fish Tacos

Ingredients

  • 2 cod fillets (you can also substitute chicken breast or tilapia)
  • 1 can chipotle in adobo
  • 2 limes
  • 1 yellow bell pepper, sliced
  • 1/2 red onion chopped
  • 1 clove garlic, minced
  • 1 tsp cumin
  • 1 tsp paprika
  • 2 TBS chopped fresh cilantro
  • 1/2 tsp oregano
  • 2-3 TBS olive oil
  • salt and pepper

Directions

  1. Remove chipotle peppers from can and dice.
  2. Place fish or chicken in a large zippered bag or covered container. Add chipotle, juice of 2 limes, bell pepper, onion, garlic, spices, herbs, and a couple pinches of salt and pepper. Shake bag or stir to combine. Ensure that the marinade is evenly distributed on the fish.
  3. Marinate over night!
  4. Heat a skillet over medium heat and spray with cooking spray. Pour in fish with marinade. Cook until the fish is opaque and browned on both sides, about 5-7 minutes per side.
  5. Serve with fresh cilantro, shredded cabbage, and salsa. Top with sautéed marinated peppers.

#karionnutrition

dietetic intern, dietetic internship, grad school, life, nutrition, RD2Be, registered dietitian, students, studying

Stone Soup Blog Post

If you’re a member of the Academy of Nutrition and Dietetics, then you receive the fabulous Food and Nutrition MagazineA bi-monthly publication, this magazine features articles written mainly by dietitians on a variety of topics. However, what some people don’t know (but should!) is that the magazine also has a blog! And lucky for me, I was able to create a post for them! I haven’t told my story about my journey to becoming a Registered Dietitian, however this post may lend some insight. Check out my post on Stone Soup to learn my tips to nailing a dietetic internship with an underwhelming GPA. Follow the live link below!

I Had an Underwhelming GPA and Still Scored a Dietetic Internship – Here’s How I Did It

I would love your feedback on the post! Please comment below or on the Food and Nutrition page 🙂 Many of the tips can apply to landing your dream job in dietetics (or any field for that matter!)

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baking, breakfast, dietitian, gluten free, nutrition, recipe, snack, training

No Bake Protein Oat Bars

Three day weekends are the best! Especially when they fall on a holiday! This past weekend was filled with beach volleyball, friends, love, and absolutely gorgeous So Cal weather. I won’t go into too much detail (especially as I know the East Coast has been decimated by blizzard after blizzard..sorry New England friends!) BUT I thoroughly enjoyed summer weather and beach cruises this weekend.

Matt works a busy schedule so I try to keep granola bars (<10 g sugar, ❤ g fat, and 3 g fiber/serving- a lofty goal!) and other healthy snack options on hand. Today as he was packing his lunch, said healthy items were no where to be found. So to remedy that situation, I made use of some extra sunflower seed butter and decided to make my own granola bars!

Homemade granola bars are SUPER easy and you can control what ingredients you add. Want more protein? Add nuts or protein powder. Fiber? Chia seeds and oats can provide a soluble solution. They are so customizable that it makes you question why you spent $3.99 on that box of granola bars from TJ’s (which I did once I was done making these!) Plus, have you read the label on a protein bar from health food stores? Most have ingredients you can’t pronounce and aren’t the “clean eats” that most active individuals want to put into their body. Instead of spending the money on store bought granola/protein bars, control the ingredients and make your own! It’s healthier and YOU’RE in charge of the additives!

Everything I used in the bars today, I had on hand- that’s how easy they are! Add your favorite mix ins and experiment with what works for you! It literally took me 10 minutes start to finish to make these!

granola bars

No Bake Protein Oat Bars

Ingredients

  • 1 1/2 cup old fashioned oats
  • 3/4 c sunflower seed butter (or any nut butter)
  • 1/2 c pepitas
  • 2 scoops vanilla protein powder (any type, I used whey)
  • 2 TBS chia seeds
  • 2 TBS hemp seeds
  • 1 TBS cinnamon
  • drizzle of maple syrup
  • almond milk

Directions

  1. Add oats, sunflower seed butter, pepitas, protein powder, chia and hemp seeds, and cinnamon, stirring to combine. Mixture with be very thick.
  2. Add drizzle of maple syrup and a pour of almond milk. Combine mixture. It should begin to form together. If it is too thick to stir, add more almond milk.
  3. Combine until the mixture resembles cookie dough.
  4. Line a 9×9 baking dish with wax paper. Press granola bar mixture into dish. Fold over wax papper and remove from dish
  5. Place in the freezer to hardern for 15-20 minutes. Remove and cut into bars. Store in the freezer/refrigerator or airtight container.
dietitian, dinner, instagram, main dish, nutrition, RD2Be, recipe, vegetable

Stuffed Bell Peppers, Greek Yogurt Dressings, and Other Musings

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Since moving back to LA and with more time on my hands (thank the lord!), I’ve been able to work out more and COOK more! Both the cooking and working out are helping me build back the good habits and back to my previous not-constantly-stressed-out-about-the-internship-life (post about the internship coming soon!). In between studying for the RD exam and job hunting, I have been able to focus on myself and my passions- running, working out and cooking.

With a little less than 3 months until the Nike Women’s Half Marathon in San Francisco, I have been trying to run, tone up, and eat healthy to lose a couple extra pounds that I gained during my dietetic internship (oh, the impact of stress!). While I like to focus on progress not perfection, I know that over the last month of my internship and the road trip back to LA, I did not make any sort of progress. So with that here I am, half marathon training and making stuffed peppers and Greek yogurt salad dressings!

Stuffed peppers are an easy go-to meal, incorporating all the food groups. I first made them while working at Camp Ronald McDonald at Eagle Lake as a food service intern. Then while living in New Hampshire, fellow my fellow intern (and roommate!) would make them for our house! Since being back  in LA my boyfriend has been the gracious recipient of my recipe experimentation and on the menu was stuffed bell peppers and salad with creamy green chile dressing! This recipe was also a use-up-all-the-leftovers-in-the-fridge kinda meal too!

I love using Greek yogurt as a dressing. Its creamy and tart texture imitate sour cream and the added dose of protein ain’t too bad either. I will add it to everything- tacos, tuna, watermelon (see my previous post!) and will make salad dressing out of it too! I’ll typically add an acid (think lemon juice/apple cider vinegar) and then spices and seasonings depending on the theme I am going with (cumin and cayenne pepper for Mexican, basil and garlic for Italian, etc). I love experimenting to create something new that will tantalize the taste buds and you typically can’t go wrong with doing it yourself! Much cheaper and healthier than buying a bottle of salad dressing!

Without further ado (thank you for reading this far!) here is the Stuffed Peppers recipe

Ingredients

  • 4 green bell peppers, tops sliced and seeds taken out (dice the tops to use with the meat)
  • 1 cup cooked quinoa (this was leftover quinoa pilaf that had carrots, celery, and mushrooms in it)
  • 1/2 pound grass fed ground beef (8o % lean)*
  • 1/2 c green enchilada sauce
  • 1/2 yellow onion, diced
  • 2 roma tomatoes, diced
  • 1 clove garlic, minced
  • 1 tsp cumin
  • 1/4 c shredded cheese
  • olive oil

Directions

  1. Preheat oven to 375 degrees F.
  2. Hit a pan over medium heat. Add a swirl of olive and bring to temp.
  3. Add onions and let them saute until fragrant then add the garlic.
  4. Add the cumin, pepper tops, and tomatoes and  cook down, allowing some of the juices to release and the vegetables to release some of their water and cook down (about 5 minutes).
  5. Add the ground beef and cook until browned. Throw in the quinoa and enchilada sauce and heat through.
  6. Remove from heat. Spray a baking dish and the outside of the peppers with nonstick spray. Fill the hollowed peppers with the meat mixture and top with shredded cheese.
  7. Cook in the oven for 15-20 minutes until the cheese is melted and browned.
  8. Serve with a side salad and avocado! Yum!

* You can also substitute ground turkey, chicken, or crumbled tofu for the stuffed peppers. This truly is a super versatile dish!

breakfast, dessert, dietetic intern, dietitian, gluten free, instagram, nutrition, RD2Be, recipe, salad, snack

Greek Yogurt with Blueberries, Watermelon & Basil

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Summer in LA has brought warm temperatures and a plethora of summer produce. On a recent trip up north to Sacramento, California’s bounty was on full display. I picked up tree ripened nectarines, peaches, apricots, plums, and pluots of every variety along with okra and a sun ripened watermelon! (See our Instagram post last week for more info on how to choose a watermelon!)

I love taking a road trip to Northern California solely so that I can visit all the farms that dot the highways! They have some of the BEST produce I have every tasted and I love that I can meet the person who grew the food that I am about to DEVOUR! This recipe makes a great breakfast, snack, or dessert! The basil adds amazing flavor without having to add extra granola or sweetener. Lots of filling protein from the Greek yogurt and antioxidants from the berries, this recipe is sure to please! Plus the colors are so pretty, how could you resist?!

Ingredients

  • 3/4 c nonfat Greek yogurt (LOVE Fage brand- absolute creamiest nonfat Greek yogurt around!)
  • 1/4 c blueberries
  • 1/2 cup cubed watermelon
  • 2 basil leaves, torn into pieces
  • honey or agave (if desired)

Directions

1) Scoop Greek yogurt into dish. Top with blueberries and watermelon. Sprinkle basil on top.

2) Can drizzle with a little honey or top with homemade granola!

dietetic intern, dietitian, instagram, main dish, nutrition, paleo, RD2Be, recipe

Lemon Basil Cod

afterlight
This lemon basil cod was a quick, last minute Monday dinner prep. After a weekend of celebrating Germany’s World Cup win (awesome game and overtime goal!), my boyfriend and I wanted to prepare a meal that was quick, healthy, and would cook while doing the P90x ab ripper! And voila- lemon basil cod was born.

Cod is a light, quick cooking fish, that when cooked is moist and flaky. Add a mustardy lemon sauce with fresh basil and it’s like summer is dancing on your taste buds! We served this with cast iron skillet sweet potatoes and Brussels sprouts and oven roasted lemon cauliflower (though my food service teacher from undergrad would be disappointed in my use of a white fish with white cauliflower-oh well!). We wanted to eat light and clean, so we limited the starches with this meal to the sweet potatoes and the crushed pita chip fish topping! 

Let us know what you think in the comments! Did you try the lemon basil cod? What are you favorite ways to prepare cod or fish? Any thoughts on the P90x ab ripper (it was my first time doing the any of the P90x series!)?

#getyournutritionon

Ingredients

  • 2 cod filets (around 6 oz each)
  • Juice from one lemon
  • 2 cloves garlic, minced
  • 2 heaping TBS german mustard
  • 2 TBS olive oil
  • 2 TBS chopped fresh basil
  • salt and pepper to taste
  • 4-5 pita chips, crumbled

Directions

1) Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with cooking spray.

2) Combine lemon juice, garlic, mustard, olive oil, salt, pepper, and basil.

3) Pour marinade over cod.

4) Top with crumbled pita chips.

5) Bake for 5-10 minutes. Fish should become opaque and flake easily.

6) Eat and enjoy!

 

baking, breakfast, dietetic intern, gluten free, nutrition, RD2Be, recipe, snack

Cranberry Quinoa Power Bars

This recipe makes a delicious heart healthy snack or breakfast option for when you’re on the go. Chock full of omega 3’s, fiber, whole grains, and healthy fats, it’s filled with hearty guilt-free goodness.

Ingredients

  • 2 c cooked quinoa
  • 2 c raw oats
  • ½ c dried cranberries
  • ½ c pepitas (pumpkin seeds)
  • ½ c smooth almond butter
  • ½ c unsweetened almond milk
  • 1/3 c brown rice syrup
  • 1/3 c unsweetened applesauce
  • ¼ c ground flaxseed
  • ¼ c chia seeds
  • ¼ c unsalted sunflower seeds
  • 1 tsp vanilla
  • 1 tsp cinnamon

Directions

1)     Preheat oven to 350 degrees

2)    Toss all ingredients into a bowl and stir to combine

3)    Lightly coat pan with cooking spray. Press into a 8×8 baking dish and put into the oven.

4)   Cook for 15-20 minutes until golden brown.

5)    Slice into bars and enjoy. Store in an airtight container.

For a special heart health treat, drizzle with melted dark chocolate! Dark chocolate has antioxidant properties that may have some benefit to reducing blood pressure.