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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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Fun Ways to Put Milk in Your Diet – Chere Bork on Twin Cities Live

Chere Bork on Twin Cities Live Fun Ways to Put Milk in your Diet

Many people are deciding to ditch dairy for various reasons but what they don’t realize is cutting out an entire food group can have some major health impact especially for kids and young adults. 

Data is showing that 60% of boys and 83% of girls are not drinking enough milk which means they are not able to get nutrients to grow.

Check out these super easy ways to include more milk in your diet

@cherebork #dietitianlifecoach @twincities_live ‏

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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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Celebrate National Hot Fudge Sundae Day!

This indulgent 10-minute fudge sauce mounds from your spoon and will help you celebrate Hot Fudge Sundae Day. You will want to celebrate this day several times a week after you taste this delectable sweet rich sauce.  I have made this fudge sauce a zillion times for company to always rave reviews. “Homemade fudge sauce” they shout! Easy peasy! But they don’t know it takes 10 minutes and has ingredients you always have on hand. What’s not to love!

1 cup sugar
¼ tsp salt
1 can (5.3 oz) evaporated milk
2 squares (2 oz) unsweetened chocolate
2 Tbsp butter
1 tsp vanilla

In a 2 quart covered casserole, stir together the sugar, salt, and milk until blended. Microwave on High for 5 to 6 minutes, until boiling hard. Stir every 2 minutes. Into boiling mixture stir in chocolate until completely melted. Stir in butter and vanilla. Serve immediately. Warm up in the microwave if there is any left! Yield: 1 ½ cups.


Indulgent 10-Minute Fudge Sauce
Yields 1
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Total Time
10 min
Total Time
10 min
Ingredients
  1. 1 cup sugar
  2. ¼ tsp salt
  3. 1 can (5.3 oz) evaporated milk
  4. 2 squares (2 oz) unsweetened chocolate
  5. 2 Tbsp butter
  6. 1 tsp vanilla
Instructions
  1. In a 2 quart covered casserole, stir together the sugar, salt, and milk until blended.
  2. Microwave on High for 5 to 6 minutes, until boiling hard. Stir every 2 minutes.
  3. Into boiling mixture stir in chocolate until completely melted.
  4. Stir in butter and vanilla.
  5. Serve immediately. Warm up in the microwave if there is any left!
Taste Life, with Chere Bork http://cherebork.com/blog/

@cherebork #dietitianlifecoach

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Holley Grainger’s PB and Strawberry Sushi

Gotta love July… with the sizzling hot summer weather and the start of the back to school excitement.

And, when you think “school,” you think “Oh no I have got to make school lunches again.”

No worries we have you covered. I asked Holley Grainger MS, RD “aka the lunchbox queen” for one of her lunch box favs. Begin this school year with this fresh, fun lunch idea. All you need is 5 minutes and 3 ingredients. Your kids and you will adore this tasty lunch! Thank you Holley!

Holley Grainger’s PB and Strawberry Sushi
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Ingredients
  1. 1 whole wheat tortilla
  2. 2 tbsp. natural peanut butter (can use sunflower seed butter or almond butter)
  3. 1 cup diced strawberries
Instructions
  1. Place tortilla on a cutting board and spread with peanut butter. Making sure the peanut butter reaches the edges.
  2. Dice the strawberries and place on the edge of the tortilla in a line.
  3. Roll strawberries in the tortilla.
  4. Ensure the edge is “sealed” with peanut butter.
  5. Cut roll into 1 inch squares and arrange on a plate/ lunch box with cut side facing up.
  6. Enjoy! See the smiles on your kid’s faces!
Nutrition
  1. Serving Size: 1
  2. Calories 379
  3. Fat 18 grams
  4. Carbohydrate 42 grams
  5. Protein 12 grams
  6. Sodium 247 mg
Taste Life, with Chere Bork http://cherebork.com/blog/

Here 125 healthy lunchbox ideas from Holley the “lunchbox queen.”

Holley promises that these lunchbox ideas will help you cut back on the mommy/ daddy guilt. They will empower you to try new foods with your child. And they will help your children enjoy many new foods that are tasty and will not break the bank for you.

#healthylittlelunchbox

Holley Grainger, MS, RD is a nationally recognized nutrition and lifestyle expert as well as a wife, mom and business owner. She does her best to keep it real and have fun with her family, readers, and clients all while balancing a sink of dirty dishes, an adventurous teenager, a kindergartener that lives for endless games of hide-and-seek, and a glass of red wine. Holley’s blog, Holley Grainger Nutrition, shares simple, healthy, flavor-packed meals as well as practical and doable nutrition advice. Holley believes in the power of visual communication and storytelling so showing her readers how to do something (versus telling them) makes her a standout online video star (with over 900 videos to her name including ones for brands such as Cooking Light, MyRecipes.com and Southern Living). 

The former nutrition editor for CookingLight.com and MyRecipes.com, she has instructed millions of accomplished and aspiring home cooks on how to make simple, healthy, family-friendly meals through online video, media appearances, speaking engagements, national and local news, and social media. Holley lives in Alabama, with her husband and two young daughters, Ellie and Frances. Make sure to find and follow Holley cooking up new recipes for with her adorable girls on FacebookInstagram and YouTube

Give this recipe a try! Holley and I can’t wait to hear from you!

@cherebork #dietitianlifecoach

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Jen Haugen’s Chicken Sausage Scramble

This month I want to highlight Jen Haugen, RDN, LD the Down to Earth Dietitian and mom who adores her family by creating amazing meals to nourish their bodies and soothe their spirits. Her recipes are practical for the busy on the go mom and perfect for you too!

Tired of your same old breakfasts?

Instead of toast and eggs try Jen’s
Chicken Sausage Scramble with lots of scrumptious veggies oozing with tasty nutrition. This dish would be an easy meal to whip up quickly after work too. Who doesn’t love breakfast for dinner?   To save precious after work time, dice the onion, red pepper and sweet potato before you head to work or the evening before. Check out Jen’s You Tube video for her demo of this tasty dish.

 

Jen Haugen’s Chicken Sausage Scramble
Chicken Sausage Scramble with lots of scrumptious veggies oozing with tasty nutrition.
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Ingredients
  1. Non-stick cooking spray
  2. ½ cup diced chicken apple sausage
  3. ¼ cup diced onion
  4. ¼ cup diced red pepper
  5. ¼ cup diced sweet potato
  6. 4 eggs
  7. 2 tablespoons fat-free milk
  8. ½ cup chopped fresh spinach leaves
  9. Salt and black pepper, to taste
  10. 2 whole wheat English muffins, split, toasted
Instructions
  1. Coat a nonstick skillet with nonstick spray; heat over medium. Add the sausage, onion, red pepper, and sweet potato and cook, covered, stirring often, until vegetables are tender (test a chunk of sweet potato to be sure).
  2. Meanwhile, beat eggs with milk in a small bowl until blended. When the vegetables are tender, transfer them to a plate. Return the skillet to the burner; add the egg mixture and cook, stirring often, until eggs are softly scrambled. Off heat, stir in spinach, reserved sausage mixture, salt, and pepper. Serve immediately with a toasted English muffin half. Serves 4.
  3. Nutrition Facts per Serving: 210 calories, 10 g fat, 3 g saturated fat, 240 mg cholesterol, 14 g protein, 18 g carbohydrate, 3 g fiber, 410 mg sodium.
Taste Life, with Chere Bork http://cherebork.com/blog/

Jen Haugen, RDN, LD, is an award-winning registered dietitian nutritionist, speaker and author of the inspiring book, “The Mom’s Guide to a Nourishing Garden.”

She has been featured as a food and nutrition expert on media outlets like Food & Nutrition Magazine, Nutrition 411, and Today’s Dietitian. Jen empowers moms to live a more balanced life through workshops, retreats and online courses.  Her goal is to equip moms with tools that bring life into balance all while making meal planning a breeze, boosting confidence in the kitchen, and gardening for healthy plates.  Find her at www.jenhaugen.com.

Give this recipe a try! Jen and I can’t wait to hear how much you love it!

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