dietetic intern, nutrition, paleo, RD2Be, recipe, salad, vegan

Kale Avocado Salad

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Kale, the superfood de jour, is a way that you can add major nutrition brownie points to any dish.  Rich in Vitamin K, Vitamin C, and beta carotene, this superfood is low in calories, good source of fiber, and a great substitution for lettuce.  One complaint is that the leaves tend to be bitter and tough.  Tenderize by massaging the leaves and you have a dark, leafy green that can be added to just about any dish.


This salad was created in honor of National Nutrition Month.  It incorporates unsaturated fats, dark leafy greens, and a variety of colorful vegetables.  Avocado is the main base for this dish- it provides that creaminess that we desire from most salad dressing without the saturated fat associated with that Hidden Valley ranch dressing.  

Ingredients

  • 1 bunch kale, de-ribbed and shredded
  • 1 ½ cups shredded red cabbage
  • 2 cups fresh herb salad
  • 1 red bell pepper, diced
  • 2 avocados
  • 2 lemons
  • 2 tablespoons olive oil
  • Garlic and herb salt free seasoning
  • 2 tablespoons sliced almonds
  • 1 tablespoon Dijon mustard
  •  2 tablespoons dried cranberries
  • 1 teaspoon pumpkin seeds

Directions

1)   Take 1 whole avocado (peeled and sliced) and sprinkle with garlic and a squeeze of lemon juice.  Mash the avocado onto the shredded kale with your hands, evenly coating the kale with avocado.  Let sit for 30 minutes to help soften the kale.

2)   To make dressing- combine the olive oil, remaining lemon juice, Dijon mustard, and 1 TBS garlic and herb salt-free seasoning.  Whisk together to combine.

3)   Chop 1 whole avocado.  Add remaining ingredients to kale and combine.

4)   Drizzle dressing and top with chopped avocado.

5)   Eat and Enjoy!

baking, dietitian, gluten free, instagram, nutrition, paleo, RD2Be, recipe, vegan

Blueberry Banana Muffins

We made these muffins late one night while craving a sweet snack, that wasn’t packaged or filled with cups of sugar (though the thought of a homemade muffin from Primo Passo Coffee in Santa Monica, CA sounds delicious and very needed as we work on our grant proposals!)  The recipe for these muffins were adapted from the blog The Minimalist Baker.  They use minimally processed ingredients and have recipes that meet a variety of dietary needs and preferences.  These muffins were first made on a snowy, day before Valentine’s Day baked good for boyfriend who was flying in the next morning (It was during one of the worst 2014 polar vortex storms- the California intern just about died!).  The simplicity and ease of the recipe makes these muffins great for anyone who is new to the kitchen!

They can be made gluten free, vegan or paleo by switching a few ingredients.  This batch were vegan and were delicious!  We’re still modifying the recipe but thought we would share our modifications and tips with you!

Blueberry Banana Bran Chia Seed Muffins

Ingredients

  • 2 flax eggs (2 TBS flax, 5 TBS water)
  • 3 TBS agave nectar
  • 1/4 c unsweetened apple sauce
  • 2 med ripe bananas
  • 1/2 c frozen blueberries
  • 3 TBS almond milk
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • 1 c almond meal
  • 1/2 c plus 2 TBS wheat bran
  • 1/4 c chia seeds

Directions

1) Preheat oven to 350 degrees.  Line a muffin tin with liners (recipe makes about 10 muffins)

2) Prepare flax egg.  Add flax and water and let sit for a couple minutes.

3) Add banana and mash.  Add blueberries agave, baking powder, vanilla, applesauce, and almond milk.  During this step we began eyeballing the ingredients.  The muffins aren’t super sweet so you can be flexible in how much agave you add.  Since there are no raw eggs, you can taste the batter for sweetness!

4) Add almond meal and wheat bran and stir.  Be careful not to over mix batter as this can lead to tunneled muffins! (Thank you food science class!)  Depending on how dry or wet your batter is, add more liquid (applesauce/almond milk) or bran.  You can also adjust sweetness here.  We added a little honey at this point.  Add the chia seeds and give one final mix!

5) Fill muffin cups to the top and bake for 30-35 minutes.  Check for doneness by pressing the tops of the muffins.  We found that they were still fairly liquid at this point (still experimenting with the baking temps and ratios of the recipe…will keep you updated!) and turned up the temperature to 450 and baked for an additional 10 minutes.  This did the trick!

6) Enjoy with all natural almond or peanut butter!  Delicious and nutritious!  Great way to Get Your Nutrition On!

 

We will continue to experiment with this recipe to perfect it!  To make the recipe gluten free, omit wheat bran and use Gluten Free flour (The Minimalist Baker used ground GF oats!) of your choice.  To make paleo, use almond meal flour.

 

Check out our Instagram feed for photos of the the muffin!  @getyournutritionon