lunch, protein, recipe

Curried Turmeric Tuna Salad

 

A few weeks ago, I went to a corner cafe in Hermosa Beach to get some lunch. I looked at the menu and there was a wrap called “KARI.” I instantly ordered it and didn’t read the ingredients because if there is a menu item bearing your namesake with correct spelling, you order it! What arrived to me wrapped neatly in parchment paper was a whole wheat wrap with avocado, greens, sprouts, and an amazing curried tuna salad. I gobbled it down as I marveled over the fact that there was a wrap called the Kari served a few blocks from my house…day made! (Disappointingly, there was not a story behind why it was called the Kari…)

Tuna salad is an easy way to have lunch made for the week. It can be served with crackers and cut veggies or topped on a salad. I like to make a batch to have on hand for lunches/snack for the boy and I to eat during the week (just be sure to limit to 1 can per week due to the mercury content.) Canned tuna provides a good dose of omega 3’s (EPA/DHA) and I am always looking for food based ways to increase my consumption of omega 3’s. The curry and turmeric add antioxidants (the curcurmin found in turmeric is a powerful antioxidant that has been linked to reductions in pre-diabetes, cancer protection, and improvements in circulation)

This salad is crisp and crunchy, with warmth from the turmeric and curry powder. I am leaving for Europe TOMORROW and can’t wait to enjoy my curried tuna sandwich on the 13 hour journey (mints included!).

Curried Turmeric Tuna Salad

Ingredients

  • 1 can solid white albacore tuna
  • 1/4 c organic/paleo mayo
  • 1/2 c nonfat Greek yogurt
  • 1 heaping teaspoon curry
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon dried dill
  • 1/4 c minced onion
  • 1/4 c chopped fennel fronds
  • 1/4 dried cranberries
  • fresh ground black pepper

Directions

  1. Combine all ingredients in a bowl.
  2. EAT! Goes great with whole grain crackers, wrapped in lettuce, topped on a salad, or classically as a tuna fish sandwich.
baking, blogging, breakfast, brunch, dietitian, healthy

Best Ever Banana Bread 

Its been awhile…but I’ve been waiting for a very special occasion to share a new recipe with y’all! I’m a blogger for Food and Nutrition Magazine’s blog, Stone Soup and had one of my all time favorite eats posted today! Be sure to check out my post on the Stone Soup Blog and read below! 

Looking for a recipe for Mother’s Day brunch? You need a crowd-pleaser — but instead of overloading the table with more egg dishes, appetizers and salads, how about baked goods?

My mom has been making variations of her banana bread for years. Sometimes she will add walnuts or pecans — or, if she’s feeling indulgent, chocolate chips (my personal favorite). Regardless of the additions, it is hands-down the best banana bread I have ever eaten!

In honor of Mother’s Day, I decided to pay homage and put a dietitian’s take on the best banana bread ever.

The “3 R’s”: of Baking: “Reduce, Replace or Remove”

I substituted in whole-wheat flour and cut back on the sugar and fat. Applesauce keeps the bread moist and bananas provide enough sweetness that no one will be able to tell I reduced the amount of sugar.

If you feel like getting fancy for your next brunch, you can also turn this delicious banana bread into an even more delicious banana bread French toast! This recipe also makes great muffins — but be sure to reduce the cooking time to 35 minutes.

Mother's Day Banana Bread | Food and Nutrition Magazine | Stone Soup Blog

Mother’s Day Banana Bread

Recipe by Kari Ikemoto, RD

Ingredients

  • 2 mashed, ripe bananas
  • ⅓ cup buttermilk (I make this from scratch: add 1 tablespoon white vinegar or lemon juice to 1 cup milk)
  • ¼ cup oil (I prefer coconut or canola oil)
  • ½ cup applesauce
  • 2 eggs whites
  • 1¾ cup whole-wheat flour
  • 1 teaspoon baking soda
  • Scant ¾ cup sugar (a little less than ¾ cup)
  • 1 tablespoon chia seeds
  • 1 teaspoon hemp seeds
  • Optional: ½ cup chopped nuts

Directions

  1. Preheat oven to 325°F.
  2. Spray pan loaf pan with cooking spray.
  3. Combine banana, buttermilk, eggs, applesauce and oil in a bowl.
  4. In a separate bowl mix the flour, sugar and baking soda.
  5. Add dry ingredients to wet ingredients. Stir in nuts or other additions (like blueberries or chocolate chips).
  6. Pour into loaf pan. Bake for 1 hour and 30 minutes.
dietitian, exercise, food blogger, Hermosa Beach, recipe, registered dietitian, South Bay, sports nutrition, workout fuel

Poise Fitness

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Well! It’s been awhile! A lot has been going on in the Kari On Nutrition camp. Here’s what’s happened since I last posted:

  • I accepted a position at UCLA as a radiation oncology RD (!!!)
  • Spent a week in Kauai for my birthday (check out my Instagram @kari_on_nutrition for photos!)
  • Collaborated with #RD2Be Tawnie Kroll of Kroll’s Korner on a Q&A post for students (check the post out here!)
  • Had my roomie from my dietetic internship visit from Boston
  • Repeal the Seal and the Kids Eat Right Kraft debacle

Two weeks packed into 5 bullet points…impressive I know!

Sprinkled in between all this was a visit to Poise Fitness in Hermosa Beach. A few of my friends had been telling me about a class they had been taking at Poise, so I decided to take the plunge and e-mail Justin (the owner). After exchanging some e-mails with him, I decided to take the plunge and sign up for a 5:30 AM class (!!!)My friends were right! I loved the class! Each week, Poise focuses on a different goal or movement. The week I came in, the focus was abs. The gym is split into three sections – functional movement (body weight exercises, flexibility, core), cardio (in the form of treadmills), and strength (weights, kettle bells). There are 10 rounds in each section, for a total of 30 rounds, 1 minute each. What I loved the most about this set up was:

  1. There were tablets that showed each movement. Along with the coach explaining the movement, we had a demonstration of how to do the movement correctly, ensuring proper form and optimizing our work out
  2. The movement changed every rotation. Talk about zero workout boredom. By constantly changing what movement we did, I knew that I was getting a total body workout
  3. You could control the intensity on the cardio. I remember during one of our last sets on the treadmill, the instructor was pushing us to increase our speed. I was feeding off his positive energy and upped the speed to 9.0, which I would not typically do in the gym on my own

This class was the ultimate HIIT workout. I wore my Polar heart rate monitor to track my fitness. I like using a heart rate monitor because it allows me to push myself more to get within my training goals to optimize fat burning and maximize my cardio effort. Tracking systems help me to monitor my progress and give me a way to gauge how I can improve. I highly recommend getting a heart rate monitor if you are looking to up the ante on your fitness goals. It’s a great motivator and can help you to challenge yourself to do more.

According to my Polar:

  • Max heart rate: 173 bpm
  • Average heart rate: 128 bpm
  • Calories: 606
  • 61% fitness (cardio)
  • 39% fat burning

To re-fuel my muscles after this workout, I like to combine protein, carbs/fiber, and healthy fats. This will replenish my muscles and keep me satisfied until lunch. A favorite post workout breakfast is my power breakfast sandwich. It’s a perfect mix of complex carbs to replenish muscle glycogen and healthy fat to provide satiety and a dose of fiber. The addition of 1 egg provides 6 grams of protein, to help with muscle rebuilding, and increase the meal’s staying power. I choose sprouted bread because it is higher in fiber and I feel is more nutritious than other whole wheat varieties. There are no fillers/additives and the ingredients are all items I can pronounce 😉

Power Breakfast Sandwich

Ingredients

  • 2 slices sprouted bread (like Ezekiel), provides 30 g carbs
  • 1/2 avocado
  • 1 egg
  • handful of spinach

Directions

  1. Toast bread.
  2. Heat a skillet over medium heat and spray with cooking spray (I prefer coconut oil spray). Crack egg into pan and cook until desired level of doneness.
  3. Mash avocado on the toast with a fork. Sprinkle fresh cracked pepper and a sprinkle of red pepper flakes. Add salt if desired.
  4. Top toast with avocado and handful of spinach.
  5. Eat & enjoy!

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What is your favorite post-workout breakfast? How do you re-fuel your muscles?

A special thank you to Poise Fitness for having me! It was a great workout and I can’t wait to come in again (aka tomorrow!).

Note: Poise Fitness provided me with a free class. All opinions expressed in this post are my own. 

blogging, dietitian, dinner, gluten free, running, training

Superfood Wild Rice

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Happy New Year and happy new domain! I took the plunge and went all in! I have made it my goal for 2015 to blog more and dedicate some time to learning about WordPress, developing my blog, and web design! I want to develop Kari On Nutrition into a forum for all things nutrition, dietetics, cooking, working out, with some of my life sprinkled in between. So, with that being said, let me know what you are looking to see!

Another goal for 2015…..drumroll…..

About to cross the finish line at the 2013 LA Marathon!
About to cross the finish line at the 2013 LA Marathon!

I want to run another marathon! If I keep it to myself, there is no one holding me accountable. However, if I share it on the internet there’s the world wide web holding me accountable, which if I do the math has the potential to be a lot of people! The last marathon I ran was the LA Marathon in 2013. I decided to run 26.2 miles for my 26th birthday and I had one of the best experiences! The course ran through my favorite city and the weather was the most perfect running day ever recorded. I also exceeded my expectations and kept on pace, running it in ~4:24 (chip time). After my lackluster Nike Women’s Half performance in October, I knew I wanted to run another race. What better way to ring in 2015 than with a marathon. I’m still deciding what race to run but am leaning towards staying in California. However, I can always be convinced to travel somewhere fun! 🙂 Any recommendations?

The second part of this goal is that I want to PR! More on that to come in another post though…

My very first marathon! Buzz Johnson Trail Run!
My very first marathon! Bizz Johnson Trail Run!

In thinking about marathons and blogging and New Years resolutions and goals comes a pretty amazing and versatile recipe that’s can make any goal seem just a little be easier to accomplish! I was inspired by a recipe I found on Chow and modified to include some superfoods for extra nutrition power! Full of Vitamin E rich pumpkin seeds, cruciferous power house brussels sprouts, and dried tart cherries rich in anthocyanins (anti-inflammatory properties that can help with muscle recovery and improved sleep, among others) this versatile whole grain/fiber friendly dish goes great stuffed in acorn squash, topped on a salad, or eaten as a post workout recovery snack! Plus, you can custimize it with whatever tickles your fancy!

Superfood Wild Rice

Ingredients

  • 8 oz wild rice, cooked
  • 1 1/2 cup roasted cherry tomatoes, mushrooms, and brussels sprouts (Toss in olive oil and roast at 400 degrees for 20-30 minutes-great second meal use for leftover roasted veggies!)
  • 1/4 cup dried tart cherries
  • 2 TBS roasted (unsalted) pumpkin seeds
  • 2 medium zuchinni, diced
  • 1/2 onion, chopped
  • 2 garlic cloves minced
  • 1 TBS coconut oil
  • 1 TBS Herbs de provence (I’m obsessed)
  • Salt and pepper to taste

Directions

  1. Cook wild rice according to directions on the package. Meanwhile, heat coconut oil in saucepan over medium heat.
  2. Add onions and cook until golden brown and translucent. Add garlic and cook until fragrant.
  3. Throw in zuchinni and herbs de provence and cook until softened, about 5 minutes. Remove from heat.
  4. Add cooked wild rice, roasted vegetables, pumpkin seeds, and dried cherries. Stir to combine, season with salt and pepper to taste.
  5. Eat and enjoy!
Acorn squash roasted and stuffed with superfood wild rice! Topped with goat cheese of course!
Acorn squash roasted and stuffed with superfood wild rice! Topped with goat cheese of course!

#karionnutrition