Recipes: Healthy Fuel for Your Workouts

June 25, 2014

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Chef Kimberly shows us how to fuel your next workout with healthy food.  See her prepare these recipes on KUTV’s Fresh Living, by clicking HERE!

Power Ball Bites & Sweet Potato Cherry Pancakes
Power Ball Bites Ingredients
  1. 1 cup nut butter of choice
  2. 1 cup rolled oats
  3. 1 banana
  4. 1/2 cup honey
  5. 1/3 cup dried whole milk powder or favorite protein powder
  6. 1 teaspoon vanilla bean paste
  1. 1. In large bowl, smash banana. Add in rolled oats. Stir in remaining ingredients and choice of mix-ins.
  2. 2. Combined ingredients completely. This is easiest using a wooden spoon or your hands.
  3. 3. Using a cookie scoop, make 18-24 equal size balls.
  4. 4. Roll between palms of hands to shape.
  5. 5. Roll in ground nuts, sunflower seeds or pumpkin seeds.
  6. 6. Place in refrigerator for at least 3 hours. Store in refrigerator.
Mix in Options
  1. 1 tablespoon flax, chia, or other seeds
  2. 1/4 cup coconut, toasted or untoasted, unsweetened is best
  3. 1/4 cup mini chocolate chips
  4. 1/2 cup diced dried fruits
Sweet Potato Cherry Pancakes Ingredients
  1. 1 1/2 cup whole wheat flour
  2. 1/2 cup oats
  3. 3/4 cup sweet potato purée
  4. 2 tablespoon honey
  5. 2 teaspoons cinnamon
  6. 1 teaspoon ginger
  7. 1 tablespoon baking powder
  8. 3/4-1 cup buttermilk
  9. 2 large eggs
  10. 1 cup fresh cherries, pitted
  1. 1. In medium bowl combined the flour oats, cinnamon, ginger and baking powder.
  2. 2. In separate bowl Whisk the sweet potato purée, honey, eggs and buttermilk.
  3. 3. Add wet ingredients to dry ingredients. For thinner pancake add more buttermilk.
  4. 4. Heat nonstick pan over medium high heat.
  5. 5. Spoon 2 tablespoons batter into pan.
  6. 6. Cook until bubbles start appearing and popping.
  7. 7. Place fresh cherries on top and flip over.
  8. 8. Cook for another minute.
  9. 9. Remove pancakes from heat.
  10. 10. Spread desired filling over one pancake then place second pancake on top. Filling options: nut butters, jam, jelly or preserve, fruit compote. Blog

Recipes: Salmon en Papillote

January 22, 2014
Salmon en Papillote
  1. 4 salmon fillets
  2. 3/4 cup fennel bulb, diced
  3. 3/4 cup carrots, diced
  4. 3/4 cup snow peas, halved
  5. 1 sprig thyme
  6. 8 lemon slices
  7. 2 tablespoons dry white wine
  8. 2 egg whites
  9. Salt and pepper to taste
  1. Preheat oven to 350 degrees.
  2. Take four sheets of parchment paper and fold in 1/2 like a book. Draw a large 1/2 heart on paper with fold of paper being the center of the heart. Cut out heart and open. Lay fennel, carrots, and snow peas on parchment in center to 1 side of fold. Season the veggies with salt and pepper.
  3. Lay salmon on top of vegetables and season with salt and pepper. Top with the thyme, lemons, and wine. Brush the egg white along the outline of the heart. Fold other side of heart over fish and starting at top of heart shape, fold up both edges of parchment, overlapping folds as you move along. Once you reach the end tip, twist several times to secure tightly.
  4. Place on a sheet pan and place in the oven. Cook for 15 minutes. Blog

Recipes: Tuscan Tuna Salad

January 22, 2014
Tuscan Tuna Salad
  1. 3 tablespoons extra-virgin olive oil
  2. 3 tablespoons lemon juice
  3. 2 cloves garlic, finely chopped
  4. 1 15-ounce can no-salt-added white beans (cannellini or Great Northern), rinsed and drained
  5. 2 Roma tomatoes, chopped
  6. 1/3 cup chopped fresh flat-leaf parsley
  7. 1 12-ounce can (or two 6-ounce cans) chunk light tuna in water, drained
  1. Whisk together oil, lemon juice, and garlic in a bowl. Add beans, tomatoes and parsley and toss together. Gently stir in tuna. Blog

Recipes: Seared Salmon

January 22, 2014
Seared Salmon
  1. 4 5-ounce portions of salmon
  2. 2 tablespoons lemon zest
  3. 2 tablespoons cilantro, chopped
  4. 2 tablespoons olive oil
  5. ¼ teaspoon salt
  6. ¼ teaspoon pepper
  1. Warm a large sauté pan on high heat. Salt and pepper both sides of the salmon. Sprinkle the presentation side of the salmon with the lemon zest and cilantro. When the pan is very hot, add the oil and bring it to its smoke point. Add the fish and turn the heat down to medium high. Once the fish has a nice color, flip it and place in a 350° oven until it reaches an internal temperature of 135°. Remove from pan and serve. Blog

Recipes: Steamed Salmon Salad

January 7, 2014

Steamed Salmon Salad
  1. Steamed Salmon
  2. 4 6 ounce portions salmon
  3. 1 teaspoon sesame oil
  4. 2 teaspoons lemon juice
  5. ½ tablespoon cilantro, chopped
  6. 2 tablespoons black and white sesame seeds
  7. 1 tablespoon olive oil
  8. Salt and pepper to taste
  9. Ingredients - Salad
  10. 1 cup baby spinach or arugula
  11. ¼ cup snow peas, cut on a bias
  12. 1 grapefruit, cut into segments
  13. 1 red bell pepper, diced
  14. ½ English cucumber, diced
  15. ¼ cup slivered almonds, toasted
  16. Ingredients - Lemon ginger vinaigrette
  17. ¼ cup olive oil
  18. 3 tablespoons lemon juice
  19. 2 tablespoons cilantro, chopped
  20. 1 Serrano pepper, seeded and chopped
  21. 1 tablespoon ginger, chopped
  22. Salt and pepper to taste
  1. Combine all the ingredients in a bowl and let marinate for twenty minutes.
  2. Place a bamboo steam basket on top of pot of water and bring the water to a simmer. In a bowl combine all the ingredients and place the salmon in the marinade. Once the water comes to a simmer place the salmon in the steam basket. Make sure the pieces do not touch each other. Steam the salmon until the internal temperature comes to 135 degrees. When the salmon is cooked remove it from the steam basket and place it with the salad.
  3. Add the vinaigrette in a bowl and add the salad ingredients toss just to coat each ingredient.
  4. Vinaigrette Directions: In a blender, combine all the ingredients except the olive oil. Puree until smooth, and then slowly add the oil to emulsify the dressing. Add the dressing to the salad making sure not to over dress. Blog

Survive Holiday Indulgence With Sensible Every Day Eating

December 2, 2013
Laura, Registered Dietitian

Laura, Registered Dietitian

We have officially reached the holiday season. Some of us might call it the holiday eating season. Food is an essential part of our celebration with friends and family. I am a huge supporter of celebration, especially with food — even unhealthy food.* If you want to eat an especially large, rich, tasty Thanksgiving meal, I say more power to you. Celebrating with friends and family over the holidays is an appropriate time to indulge. However, for many of us, our everyday eating can look just as indulgent as our celebratory eating. And that is where we Americans are lacking — everyday eating habits. 

The USDA Economic Research Service put out this graph a few days before Thanksgiving. It compares the typical US consumption pattern of eating with the USDA’s MyPlate recommended pattern of eating. As you can see, we eat more meat and grains than necessary and not enough fruits, vegetables, and dairy.

On average, we eat about 1 1/2 cups of vegetables per day, just 63% of the recommended 2 ½ servings. And surprisingly, we are doing even more poorly on fruit! Our nation’s average is one-third of the 2 cups recommended each day. In the dairy category, we are averaging about half the recommended servings. Continue Reading »


November 19, 2013
Jonnell, Registered Dietitian

Jonnell, Registered Dietitian

For me, one of the joys of living in a state that has four seasons is really enjoying the foods that are in season. As the weather cools off, I enjoy the change from summer’s cold or grilled vegetables to fall’s roasted vegetables and vegetable soups. One of my favorite vegetables to roast is winter squash. Not only is it delicious, many of the varieties can be pureed to make a delicious soup with very little effort. The orange winter squashes (pumpkin, butternut squash, acorn squash, buttercup squash) contain beta carotene, potassium, and vitamin C and are low in calorie with 1 cup of cooked cubes having only about 100 calories (this will vary depending on the exact variety).

Here are a few ideas for adding nutritious winter squash to your menus:

  • Simple roasted squash as a side for roasted chicken or turkey
  • Roasted squash soup: Sauté a little onion and garlic in olive oil with a small amount of fresh sage. Add low-sodium vegetable or chicken stock and the flesh from your roasted squash (the stock should cover the squash). Allow to simmer for at least 15 minutes and puree either in a blender or with an immersion blender (you may want to allow the soup to cool before this step as a safety measure). Season soup to taste with salt and pepper and enjoy. I’ve found this soup freezes well and often make a double batch, so that I can enjoy this soup on a night when I don’t have time to cook.
  • Roasted squash and farro: Roast cubed squash and cook farro according to package directions. Toss together with a small amount of parmesan and your favorite roasted nut or seed.
  • Pumpkin pie oatmeal: Add pumpkin puree (this is a good use for canned pumpkin puree) and pumpkin pie spice to oatmeal. Add a small amount of maple syrup to taste.
  • Pumpkin smoothie: Puree pumpkin, cinnamon and vanilla yogurt together. Top with a little granola if desired.

What is your favorite way to enjoy winter squash?

Simple Roasted Squash
  1. Winter Squash
  2. Olive Oil
  3. Salt and Pepper
  1. Preheat oven to 400°F. Remove the stem from the squash and carefully cut in half lengthwise. Remove seeds (you can save these for roasting), place on a baking sheet and brush the cut halves with olive oil, sprinkle with a little salt and pepper unless you are planning on adding the roasted squash to your morning oatmeal or smoothie. Roast until tender (this will vary depending on the size of your squash, but plan on 45 minutes to an hour), scoop the flesh from the squash and serve or use in soups or other dishes.
  2. For beautiful chunks of roasted squash you can toss squash cubes (butternut squash can be purchased already peeled and cubed if you are short on time or patience) with olive oil, salt and pepper and roast until tender (the time will depend on the size of your squash cubes). Blog