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Recipes to Celebrate Better Breakfast Day + National Breakfast Month

Yummy Healthy Breakfast Ideas from 14 Registered Dietitian Nutritionists

Rise and shine with these Registered Dietitian Approved Breakfast Recipes. You and your family will JUMP out of bed and LOVE waking up to these yummy healthier versions of breakfast. You will not find boring cereal here. Happy Better Breakfast Day!

Samina Qureshi RDN, LD
Owner of Wholesome Start, LLC, Integrative & Functional Nutrition

This crustless quiche recipe is great because it can be made in advance to set you up for a successful week ahead! Not only is it an easy mix-and-bake recipe, it’s delicious and packed with nutrient-rich veggies to keep you full and energized until your next meal or snack. 

Thanks, Samina!  @WholesomeStart


Sarah Schlichter, MPH, RDN, LDN
Healthy Blogger at Bucket List Tummy

Sarah loves this Cherry Chocolate Chia Pudding recipe because it can be prepared in advance (a lifesaver for many of us), and can be substituted with any in-season fruit. It’s great for yours and my sweet tooth but are looking for a healthy alternative.

Thanks so much Sarah!  @bucketlisttumRD


Julia Robarts, MS, MPH, RDN, LDN
Owner of Juggling with Julia

There is nothing better than waking up to homemade muffins, but what if one family member is gluten-free like me? No problem with this recipe for gluten-free flour, roasted butternut squash, and a delish maple glaze will make these muffins a favorite of everyone in the family! Bake up a batch of Julia’s Gluten Free Butternut Squash Muffins today.  

Thanks Julia for the gluten-free recipe. @jugglingjuliaRD


Kim G. Beavers, MS, RDN, LD, CDE
Cookbook Author and RDN at University Health Care

This recipe for Good Morning Kefir Smoothie is a great way to start your morning because of the probiotics of Kefir (twice that of yogurt). The Greek yogurt provides the protein punch needed to start the day. The addition of spinach, blueberries, and flaxseeds just make this more nutrient-rich and decidedly delicious. 

Thanks, Kim for letting us know about Kefir!  @timetoeatwell 


Kelly R. Jones MS, RD, CSSD, LDN
Owner of Kelly Jones Performance Nutrition

Kelly loves to whip up a batch of buckwheat pancakes almost every weekend, and always has leftovers for an easy breakfast during the week. Did you know that the buckwheat flour’s texture is similar to a more refined flour but more nutrient dense? This Pumpkin Buckwheat Pancake recipe is packed with antioxidants from pumpkin and uses a spiced apple topping, eliminating the desire for the syrup and an overly sugary start to your day.

Thanks, Kelly!  Who doesn’t adore pancakes! @kellyjonesrd


Judy Barbe, MS RD
Owner of Live Best and author of6-Week Guide to Live Best: Simple Solutions for Fresh Food & Well-Being

Judy loves this recipe for Berry Cardamom Baked Oatmeal as it hits all the right notes for her. Fiber from oats, flavor from fruit and spices and cottage cheese pumps up the protein so this breakfast stays with Judy through the morning. 

Thanks, Judy. I am always looking for recipes with cardamom. @JudyBarbe


Klara Knezevic RD, LD
Team member of Rebecca Bitzer MS RD And Associates

Klara loves this recipe for Sweet Potato Hash because it can be made ahead of time (yay for meal prep) and is a fun and nutritious twist on a classic breakfast hash. She pairs this with eggs for extra protein. She loves that it is also FODMAP friendly.

Thanks, Klare lots of people need ideas for FODMAP.  @rebeldietitians 


Stefanie Dove, RDN
School Nutrition Marketing Coordinator for Loudoun County Public Schools

One of Stefanie’s favorite breakfast items happens to be the same breakfast item she offers students in Loudoun County each morning  –  yogurt parfaits! Stefanie loves this peach parfait because it incorporates fresh, locally grown, peaches which help enhance the flavor without requiring extra sweeteners! Parfaits are versatile because you can mix and match the type of yogurt and fruit you want to include. Stefanie loves her job as it allows her to work with students directly, while also working on her interests of marketing and communications.

Thanks Stefanie for taking extra special care of our kids!   @LCPSCafe @StefanieDoveRDN


Abbie Gellman, MS RD CDN
Owner of Culinary Nutrition Cuisine, a New York Based Registered Dietitian and Chef

Abbie loves this delicious and crowd pleaser Mushroom Broccoli Frittata. A healthy meal that’s easy to get on the table any time of day, providing great protein from the eggs and vitamin c from the broccoli. 

Thanks, Abbie always on the hunt for good frittata recipes!  @CNC_Abbie


Nancy Robinson RDN
Owner of Food For Osteoporosis

Nancy loves this recipe for Quark Strawberry Shortcake because it is quick and easy, and has 23 grams of protein. (This is a lot…one egg is 7 grams of protein) It also provides an amazing 387 milligrams of calcium (a glass of milk is 300 milligrams) This recipe gets you off to a great start at the beginning of your day and it makes you feel like you are having dessert for breakfast. 

Thanks, Nancy who doesn’t love dessert for breakfast!


Barbara Spalding, MA, MS, RDN
Owner of Second Act Kitchen and Breast Cancer Kitchen

Barbara loves this Egg White Veggie Scramble to jumpstart our day with a combo of high-quality protein and veggies. Gets you started on the right track for the rest of your day.

Thanks, Barbara a great fallback egg breakfast idea!  @bspaldingrdn


Beth Dunlap, RDN
Creator of Kiwi the Koala Bear

Beth writes, “I’ve made Star War Pancakes for my kids & their friends for years.  When we have birthday sleepovers, out come the pancakes for breakfast!  It’s a yummy start to the day!  One of our good friends knows we are big Star Wars fans and bought these molds for us at Williams Sonoma. I’ve adapted this recipe to increase the fiber and substituted oil for applesauce which we enjoy the consistency much better! My kids will tell their friends it was made with applesauce!”

Thanks for the fun breakfast idea Beth!   @kiwiandbeth


Lauren Harris-Pincus, MS, RDN
Author of the Protein-Packed Breakfast Club

Lauren wants you to power up your morning with protein. The Protein-Packed Breakfast Club is filled with delicious, easy to make recipes containing 300 calories or less and packed with a minimum of 20 grams of protein. She has great recipes for hot trends like overnight oats, smoothie bowls and mug cakes. And yummy healthier versions for pancakes and French Toast too. Perfect for weight loss, managing your pre-diabetes or Type II Diabetes or a healthier lifestyle. Plus lots more. 

Thanks Lauren! @LaurenPincusRD


Deb Winder RDN
Free Lance Registered Dietitian Nutritionist 

Deb is a Free Lance Registered Dietitian Nutritionist loves this recipe because it can be used any time of day…breakfast, lunch or a light dinner.

Deb loves to serve this with a green salad!

Thanks, Deb!

 

Spanish Flavors Egg Casserole with Turkey & Sweet Potato
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Ingredients
  1. 16 oz. ground turkey (Organic at best, “No Antibiotics or Hormones” at least)
  2. 1 large onion, chopped
  3. 2 medium sweet potatoes, shredded (~4 cups shredded)
  4. 2-3 Tbsp. fresh thyme leaves (or 1 ½ tsp. dried)
  5. 1 ½ -1 Tbsp. smoked paprika
  6. Sprinkling of ground chipotle pepper to taste (or not)
  7. 1 ½ tsp. sea salt
  8. Several grinds black pepper to taste
  9. 9 free-range eggs
  10. Olive oil
  11. Clarified butter/ghee (can use regular butter)
Instructions
  1. In a large sauté pan or Dutch oven, sauté the onion in 1 Tbsp. each olive oil and clarified butter until translucent.
  2. Add the thyme, ground turkey and smoked paprika and blend well.
  3. Add sweet potatoes and stir until well combined, sprinkle with ground chipotle if using.
  4. Grease a 9x13 inch rectangular baking dish with olive oil.
  5. Crack eggs into medium large bowl and whisk briskly until frothy and well beaten.
  6. Transfer the sweet potato and turkey sausage mixture to the baking dish and spread evenly.
  7. Pour the beaten eggs over and use a spatula to distribute.
  8. Bake for approximately 30 minutes, until lightly browned and set, or until an instant read thermometer reaches 160-165°F.
  9. Let stand for 5-15 minutes before cutting, cool to room temp, or chill in fridge for later use.
  10. Can be frozen and used within a week for best quality.
Taste Life, with Chere Bork http://cherebork.com/blog/

We all hope you find a new breakfast idea that will power up your morning and jumpstart your day. All of my Registered Dietitian Nutritionists friends are here to help you love your health and body again through nutrition and your fork.  Visit their websites as they are waiting to help you.

@cherebork #dietitianlifecoach

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Kathleen Oswalt’s Peach and Tomato Salad with Grilled Shrimp

Have thirty minutes and a hankering for shrimp? This colorful recipe has you covered.

This month I want to highlight Kathleen Oswalt, MS, RDN, LD, CLT a registered dietitian nutritionist and food sensitivity detective. She loves the crunchy, soft and creamy textures of this salad poppin’ with flavor from the spicy shrimp, sweetness from the peaches and savory from the blue cheese. With this combination, this dish is sure to please everyone. The best?This dish has basic ingredients without preservatives. Feed your body some goodness today with Kathleen’s recipe.

Kathleen Oswalt’s Peach and Tomato Salad with Grilled Shrimp
Serves 2
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Grilled Shrimp
  1. Metal or wood bamboo sticks (soaked in water)
  2. 1lb wild caught shrimp, peeled/deveined
  3. 1-2 tsp packed brown sugar
  4. 1 tsp ancho chili powder
  5. 1 tsp smoked paprika
  6. ½ tsp ground cumin
  7. ¼ tsp cayenne pepper
  8. Salt/pepper to taste
Peach and tomato salad
  1. 3 ripe peaches, chopped
  2. 1 medium-large heirloom tomato, chopped
  3. 1-2 celery stalks, thinly sliced
  4. 1 Tbsp blue cheese, crumbled
  5. 1-2 tsp olive oil
  6. Salt/pepper to taste
Instructions
  1. In a medium sized bowl, toss shrimp with spices and allow to rest for approximately 15-30 minutes.
  2. While shrimp is marinating, in a large bowl add chopped peaches, tomato and sliced celery.
  3. Season with salt and pepper to taste.
  4. Drizzle with olive oil and add blue cheese, gently toss.
  5. Your salad is now just waiting for you to eat it.
  6. Turn on grill and heat to 350°F. Thread marinated shrimp onto skewers.
  7. Cook on grill 1.5 minutes each side.
  8. Be sure not to overcook.
  9. Wah-lah, your dinner is ready to eat!
  10. Scoop a ½ - 1 cup salad onto your plate and top with spiced shrimp.
Notes
  1. Serves two.
Taste Life, with Chere Bork http://cherebork.com/blog/

Kathleen’s Food Tips:

Kathleen always like to use fresh caught wild shrimp when possible, but in a pinch, she uses Trader Joe’s uncooked Argentinian red wild caught frozen shrimp. This shrimp is already peeled and deveined. All you have to do is cook it. If you like spicy add a little more cayenne pepper.

Kathleen Oswalt, MS, RDN, LD, CLT is a cooking enthusiast, wellness coach, and your food sensitivity detective.  She works with clients who suffer from autoimmune disorders, chronic migraines/headaches, arthritis, a plethora of tummy troubles and depression, low motivation, fatigue, and insomnia. Her goal is to make you the boss of your health and wellness. With food sensitivity testing she can create a diet full of foods that love your body so you can start eating better, feeling better and living the life you dream of. To learn more, you can find her at https://www.kathleenoswalt.com

In Kathleen’s spare time she loves to cook and try new recipes, enjoys traveling to new places, loves to jump on her bike and go riding with a local ladies group and enjoys playing “head cheerleader” to her Ironman husband, Don! 

You can find Ironman Don at https://www.linkedin.com/in/don-oswalt-a556141/

Don and Kathleen ate at the awards breakfast for Ironman Chattanooga on September 28, 2015, where he found out he QUALIFIED for the world championships in Kona Hawaii where he would race the following October. Two straight years of Ironman works only because teamwork makes the dream work! Way to go Don and Kathleen!  

Family cheered Don on at mile 9.

Hawaii was where dreams came true. Don had a fantastic race, finishing in10:42:24, all the while surrounded by his family rooting for him along his 140.6-mile journey!  

After Don completed the World Championship Ironman he gave Kathleen a medal that said: “You are my superstar.” Way to go Don!

After a week full of Ironman, they celebrated with a fun-family filled week of vacation exploring Hawaii.  They loved the lava tubes! The week was priceless!

Thanks for sharing Kathleen your Ironman experience!

Let us know when you try this recipe and what you think of the pairing of the fruits, and veggies with the shrimp in this salad!

@cherebork #dietitianlifecoach

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Mango Quinoa Black Bean Salad

Judith Scharman Draughon (AKA Judes) Mango Quinoa Black Bean Salad

This month I want to highlight Judith Scharman Draughon, MS, RDN, LD, (AKA Judes) the “How to Dietitian Nutritionist.” She takes the science and translates it into delish, easy and healthy everyday meals! Her recipes are practical for the busy person on the go.

This Mango Quinoa Salad is a sneak peek to one of the delicious recipes included in the Judes’ new book, Lean Body Smart Life; 12-Fix Plan to a Leaner, Healthier, Happier Life. This refreshing salad is packed with healthy nutrients. Quinoa, a complete protein, combined with crunchy celery, sweet tangy mango, and lime, makes this salad a winner. 

Mango Quinoa Black Bean Salad
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Salad Ingredients
  1. 2 1/2 cups quinoa, cooked (3/4 cup dry)
  2. 1 cup celery, chopped small
  3. 1 red bell pepper, diced (optional)
  4. 3 green onions, diced
  5. 1 firm but ripe mango, diced
  6. 1/4 cup cilantro (to taste)
  7. 1 can black beans, drained and rinse
Dressing Ingredients
  1. 2 tbsp olive oil
  2. 4 tbsp red wine vinegar
  3. 2 1/2 tbsp lime juice
  4. 2 tbsp real maple syrup or raw honey salt and pepper to taste
Instructions
  1. Cook quinoa with 1 1/2 cups water (as directed by the package).
  2. Meanwhile, chop celery, red pepper, onion and cilantro. Mix all these ingredients with black beans in a bowl.
  3. Add cooled quinoa (my brother puts the cooked quinoa in the freezer, pan and all while, while he finishes the other ingredients) and toss.
  4. Mix olive oil, red wine vinegar, lime juice and real maple syrup together to make dressing.
  5. Add dressing to salad and serve. If serving later, reserve some of the dressing to add to the salad just prior to serving, and keep salad in refrigerator to chill.
Taste Life, with Chere Bork http://cherebork.com/blog/

Judith Scharman Draughon, MS, RDN, LD, (AKA Judes) is your How-To Dietitian Nutritionist. She translates nutritional scientific research into what you can eat to make the biggest difference to your health and happiness. Through speaking engagements, seminars, and workshops, she can help you and your staff, colleagues, and friends make healthy, great-tasting food without spending too much time in the kitchen.

Judes is excited to announce her new book, Lean Body Smart Life: 12 Fix Plan to a Leaner, Healthier, Happier Life coming August 25, 2017. She has identified the 12 most important “fixes” to help you take charge of your health and feel better – all without being on a diet. These fixes are based on scientific findings, and the latest research continues to support these fixes even more! These 12 fixes are your formula for a leaner body and a smarter, healthier life.

Rather than another fad diet, this is a plan that helps you enjoy food without guilt.

This Lean Body, Smart Life book is packed with practical tips, how-to videos, and delicious, easy recipes. It even has an app to help you get started and track your progress!

To learn more about the book, go to Judes new website, FoodsWithJudes.com

Judes has traveled extensively, raised four children, and recently remarried and relocated to Durham, NC.

Let us know when you try this recipe and what foods you pair it with.

 @cherebork #dietitianlifecoach

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A Colorful Vegetarian Dish for the New Year: Harissa Roasted Carrots and Chickpeas

Guest post by Stephanie McKercher MS, RDN 

This simple plant-based recipe is equal parts colorful and nutritious, making it a great way to kick off the New Year. 

This dish may be a bit lighter but it certainly isn’t lacking in festivity or flavor.  Try serving with your favorite cooked whole grains (I love farro) or pile it into a whole wheat pita pocket if you’re looking for a meal that’s more portable!

Harissa Roasted Carrots and Chickpeas
Author: Stephanie McKercher, RDN

Serves: 3
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

 

Ingredients:

  • 1 (15 ounce) can drained, rinsed, and thoroughly dried chickpeas
  • 20 small peeled carrots (about 2 cups)
  • 1 tablespoon harissa (I used Trader Joe’s)
  • 1 teaspoon honey (or maple syrup if vegan)
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon toasted sesame oil
  • Salt and pepper
  • ¼ cup pomegranate arils
  • 1 tablespoon runny tahini
  • 1 tablespoon dukkah seasoning (I used Trader Joe’s)

Instructions:

  1. Preheat oven to 400º F and spread chickpeas and carrots on a baking sheet and set aside.
  2. Whisk together harissa, honey/maple syrup, balsamic vinegar, sesame oil, and salt and pepper. Pour over chickpeas and carrots and toss lightly until fully coated. Place baking sheet on center rack of oven and roast until carrots are tender, and chickpeas are golden brown, about 30 minutes.
  3. Remove baking sheet from oven and transfer carrots and chickpeas to a serving dish. Add pomegranate arils, drizzle tahini over top, and sprinkle with dukkah before serving. Enjoy!

Stephanie McKercher MS, RDN is a private practice registered dietitian and virtual nutrition coach based in Denver, Colorado.

Steph creates delicious plant-based recipes and shares mindful living advice on her healthy food blog, The Grateful Grazer, where she strives to prove that nourishing food can look mouthwatering and taste great too.  Connect with Stephanie on Instagram, Facebook, Twitter, and Pinterest

When I’m not in the kitchen, I’m happiest outside, especially now that my husband and I made the move from the Midwest to beautiful Colorado.  In the winter, I love spending sunny days on the ski hills but really, I live for warmer summer months spent camping, practicing photography, and hiking new mountain trails with our dog, Neil Young.  I call my blog The Grateful Grazer because gratitude has been one of the biggest game-changers on my own path toward health and wellbeing…and I also just really love Jerry Garcia. 🙂

Harissa Roasted Carrots and Chickpeas
Serves 3
A Colorful Vegetarian Dish: Harissa Roasted Carrots and Chickpeas
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 (15 ounce) can drained, rinsed, and thoroughly dried chickpeas
  2. 20 small peeled carrots (about 2 cups)
  3. 1 tablespoon harissa (I used Trader Joe’s)
  4. 1 teaspoon honey (or maple syrup if vegan)
  5. 1 tablespoon balsamic vinegar
  6. 1 tablespoon toasted sesame oil
  7. Salt and pepper
  8. ¼ cup pomegranate arils
  9. 1 tablespoon runny tahini
  10. 1 tablespoon dukkah seasoning (I used Trader Joe’s)
Instructions
  1. Preheat oven to 400º F and spread chickpeas and carrots on a baking sheet and set aside.
  2. Whisk together harissa, honey/maple syrup, balsamic vinegar, sesame oil, and salt and pepper. Pour over chickpeas and carrots and toss lightly until fully coated. Place baking sheet on center rack of oven and roast until carrots are tender, and chickpeas are golden brown, about 30 minutes.
  3. Remove baking sheet from oven and transfer carrots and chickpeas to a serving dish. Add pomegranate arils, drizzle tahini over top, and sprinkle with dukkah before serving. Enjoy!
Taste Life, with Chere Bork http://cherebork.com/blog/
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