Category Archives: Uncategorized

Happy Birthday Recipe Redux!: Mini Key Lime Tarts with Coconut Whip Cream

This month’s Recipe Redux theme is “Small Bites to Celebrate a Big Event!” and I am happy to bring you a mini dessert that I hope you will try. Thank you to all the dietitians and foodies involved in Recipe Redux, it is great to see such wonderful recipes every month.

I love desserts. Yes, I will admit that I like a good sweet here and there. I also love to bake so this month it was really difficult to decide what I really wanted to make. I knew I wanted to go out of my comfort level and truly make something that was completely original and unlike anything I have ever made.

I spent a whole train ride home from San Francisco,  a good 30 minutes texting with my fellow dietitian/best friend Jessi and two hours in the gym contemplating my game plan for what to make. Finally, I decided that I wanted to make an key lime tart with a gluten free almond tart. Something cool and creamy to help cool down on a summer night.


-Key Lime Custard-

-1 tub or 17 oz Total Fage Greek Yogurt

– 2 Avocados

– 3 Tbsp Honey

– Juice of 3 limes

1. Blend all of the ingredients in a blender until silky smooth.

2. Refrigerate until tart shells are done.

-Almond Tarts Shells-

– 1 cup raw blanched almonds

– 4 Tbsp almond meal

– 6 dates

– 1 oz almond milk

– 1/2 cup shredded raw coconut

– silicone cupcake cups

1. In a food processor, blend the almonds, almond meal, dates together. Add the almond milk and pulse to make the mixture come together to look like wet sand.

2. Place the mixture in a bowl, and mix in the coconut with your hands.

3. Place the mixture in the silicone cups 1/3 of the way and bake at 350 degrees in the oven for 10-15 minutes.

Place the cooled custard in the cooled almond tarts and chill for at least 2 hours. Add whipped coconut milk for a silky, creamy finish, but also just plain good by itself.

Happy Birthday Recipe Redux!

Check out the other mini desserts below:


Recipe Redux: Don’t Be Afraid of the Sea Creatures

This month’s theme was “Sea What You Have Been Missing”, and our the inspiration was because American unfortunately do not eat much fish, nor explore and utilize it’s tiny little treasures such as sardines, anchovies, seaweed, and kelp.

I have to admit that I don’t even use these items in my normal cooking routine, but I do love the occasional seaweed or kelp salad. What I was not familiar with was sardines. I honestly didn’t even know what the flavor profile was like until I tried it for this recipe. I had a recent experience at St. Honore, eating their Nicoise salad that I found out quickly that I highly dislike anchovis. Salty. Salty in a bad way.

I totally went out of the box for this recipe because not only did I use sardines, but I also made an Asian inspired dish, which I do not frequently venture into to. I used the sardines to build flavor, texture, add protein, and fat to this dish and I was very pleased with the turn out.  Sardines are also a great source of vitamin D and omega-3s which are unfortunately not consumed frequently in the American diet as much as those little sea creatures.



-soba noodles

-extra firm high protein tofu

-water chestnuts

-salad greens

-orange glaze sauce

-wasabi powder

-lemon juice


1. Bring water to a boil to cook the soba noodles. Add the soba noodles and cook until tender (about ten minutes).

2. Rinse the noodles with cold water and set aside.

3. Cut the super firm tofu into 1/2 inch cubes and place in a bowl. Add the orange sauce until all the tofu is covered. Add a tablespoon of lemon juice.

4. In a large bowl, cut the sardines into small pieces and place at the bottom of a large bowl. Add the soba noodles, water chestnuts, marinated tofu, and some salad greens. Toss with tongs. Add extra orange glaze if needed.

5. Mix water and wasabi powder until it forms a thin liquid. Add to the salad and toss.

6. Keep refrigerated overnight for the best flavor.

P.S. I did not put the amounts of these ingredients because you can as much as little as you want. You really can’t make a mistake.

What is your favorite sea creature?




Recipe Redux: Green is Spring’s IT Color

Yesterday truly marked the beginning of spring in the Bay Area. San Jose reached a high of 90 degrees and hipsters in San Francisco were out in their muscle tees and shorts eating ice cream. Not only can you see that Spring has finally arrived by the weather, just take one step into your grocery store.

This leads me to this month’s Recipe Redux theme, “First Shoots of Spring”, which wanted us to create a recipe that celebrated all the wonderful spring vegetables such as scallions, leeks, asparagus, garlic, ramps, etc. Check out the link to all the other recipes created by our group of wonderful dietitians.

Two nights ago, I walked into my local market searching for the best of this season’s bounty. I walked out with 3 ginormous (yes that is a word) leeks, and a bunch of bright green asparagus. While driving home in the car, I got inspired to make a dish.

Now, it was 10 after 8 o’clock, I had just worked an 8 hour day and finished a 2 hour workout. I needed to make something quick, yet absolutely amazing. That is when I got the idea to utilize what I had in my fridge along the with beautiful vegetables I just purchased.

Grilled Asparagus and Fried Egg over a Leek and Potato Puree with Carmelized Leeks and Blue Cheese Crumbles


-2 cups cooked potatoes (Yukon golds or Fingerlings would be great)

-4 oz of non-fat Greek Yogurt

-1 large leek, cut, and diced

-1/4 cup non-fat milk

-3-4 asparagus stems

-1 egg, large

-cooking spray

-2 Tbsp olive oil

-1-2 tsp salt and pepper

-1 oz crumbled blue cheese


-In a medium sauce pan, bring 2 tbsp of olive oil to medium heat. Add the leeks and cook them until nice, tender, and golden. (what we call caramelized 🙂 )

-In a blender, add 2 cups of already cooked potatoes. These can be leftover from roasted chicken and potatoes (like I did), or microwaved that evening. Also, add the greek yogurt, most of the caramelized leeks (leaving some for garnish), 1/4 cup non-fat milk. Blend until a smooth texture, but still have some bits of leeks that can be seen. Set aside.

-Cut three asparagus stalks into about 1 inch pieces. On a pan over medium heat, quickly cook the asparagus until tender and with some brown color. Set aside.

-On the same pan, place one egg on a pan over medium heat and cook until just all the white looks firm. (While the egg is cooking, place about 1/2 cup of the puree on a plate, and place the asparagus on top.)

-Once the fried egg is cooked, place the egg over the puree and asparagus. Add the caramelized leeks for garnish, and about 1 oz of crumbled blue cheese for a nice bite.

This recipe looks amazing, yet it is so easy. The key is to utilize the wonderful vegetables that are in season, and amazing quality ingredients.

Check out the rest of the recipes below!

To a Happy, and Healthy New-U!

What are you all doing on this beautiful weekend??

My Confession..and Things I Learned this Week

Okay, so you might think I have abandoned you.. but I haven’t. I have embarked on a new, exciting part of my life as a dietitian.

Early March, I accepted a position to work in a private practice for a Laparoscopic surgeon in San Francisco. Big deal for my first real job as a dietitian? Totally. I work full time, see clients constantly over the phone and in person, write newsletters, manage our supplement store, organize support group meetings, and did I mention I get my very own, large office?

This does not give me the right to abandon my blog, nor other clients I may have from New-u-trition.

Did I also mention I am now an aunt, and I commute 3 hours a day… while maintaining my normal workout schedule. Okay, okay. This STILL does not give me the right to abandon you.

So I promise, I won’t do it again. I even have my Recipe Redux recipe that is extra yummy and delicious that I managed to squeeze in at 8:00 last night to create.

What I learned this week

1. Sugar truly is the root of all food addictions. Do I have to go into this on why?

2. You cannot judge a book by it’s cover, nor can you assume what someone’s diet is like before you talk to them.

I had the opportunity to talk to a very handsome man in a coffee shop this week, who looked very much in shape, almost below his ideal body weight. His name was Gabriel (half italian and from England…) so we started talking based on the fact that no one has our names. I had an idea that this man was super fit, ate very healthy possibly vegan, and would never touch sugar. As we were talking, he orders a large piece of carrot cake that looked absolutely delicious, but easily could rake in 700 calories. He admitted to me that he eats healthy, but is addicted to sugar. (UM well I just proved #1)

3. Meal planning is so key when it comes to weight loss.

A co-worker who I typically get lunch with is trying to lose weight for an upcoming Miami trip. She utilized her resources and asked me to help her lose weight or at least get tips. When we started to plan what she would eat in the morning, snack, etc. weight started to come off. She even successfully followed her diet eating at a fabulous restaurant for her boyfriend’s birthday because we talked about it! SUCCESS.

I am off to Sacramento to speak at a support group, which is one of the favorite parts of my job. To work with clients who have lost more than twice their body weights is amazing. These patients inspire me and they do work hard.

Stay tuned tomorrow for a yummy recipe!

To a Happy, Healthy New-U!

Turkey Vegetable Meatloaf Cups with a Cheesy Surprise

I didn’t know reduced fat cheese could be good, until I tried Cabot Creamery cheese. For my day job, I work with clients who are on very high protein, low carbohydrate diet so I am trying to come up with different recipes to help keep them satisfied. These veggie meatloaf cups are packed with protein and vegetables, and are very low fat and carbohydrates. An added plus is they are also super easy to make!

This recipe is not your Grandma’s meatloaf recipe. I use extra lean white meat turkey, vegetables, fabulous allium flavors, and reduced fat sharp cheddar cheese. No ketchup. Period.

I chose to use 75% Reduced Fat Cabot Creamery Sharp Cheddar cheese for my cheese of choice, but they also have a 50% Reduced Fat Sharp Cheddar cheese as well. This cheese has the same great taste and melting qualities of a high fat cheese without the added calories.


-1 cup finely chopped onion

-1/2 cup finely chopped orange bell pepper

-7 finely chopped Shitake mushrooms

-1 tsp salt

-1/2 tsp black pepper

-few shots of Tabasco

-1 cup almond meal (instead of bread crumbs)

-2 eggs (lightly beaten)

-1 1/4 pound ground turkey (lean, white turkey meat)

-Cabot Creamery 75% Reduced Fat Sharp Cheddar Cheese, cut into 1 oz cubes

-1/4 cup tomato sauce


-Preheat oven to 375F. Spray a muffin tray with Pam non-stick spray.

-Place all ingredients (except cheese and sauce) in a large bowl. Mix gradually with your hands, trying not to over mix.

-Using a ice cream scooper, place 2-3 ounces of meatloaf mix in the muffin tins. Add one (1 oz.) cube of cheese on each cup and push down. Add one teaspoon full of tomato sauce on top.

-Bake for 20 minutes and let stand for 5.

*I received free samples from Cabot Creamery of the cheese and giveaway items mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Cabot Creamery Cooperative and am eligible to win prizes associated with the contest. I was not compensated for my time.*

Check out all the other yummy cheesy recipes below!

One lucky reader that is the first to comment will receive a coupon for free Cabot Creamery Reduced Fat cheese.

To a Happy, Healthy New You!

My Favorite Foods That Will Keep You Feeling Full and Satisfied

A decade ago researchers in Australia came up with the “satiety index,” a way to determine how satisfied you feel after eating certain foods. Researchers conducted a study that helped them compile a top ten list of foods that best keep you satisfied. I picked out my favorites from the top ten that you should try and why!

1. white and sweet potatoes 

These foods have always been seen as a “no-no,” but when not fried they are actually a great source of fiber that will keep you feeling full for up to two hours and are a great source of potassium. Remember french fries don’t count!

 2. eggs 

Eggs have been noted as a perfect protein and it is that protein that help satiety. “University of Washington researchers found that people who ate a 30 percent protein diet consumed 441 calories fewer each day than those on a 15 percent protein diet.”  Try my omelette recipe below to get the benefits from protein in the whites and the essential vitamins from the egg yolk.

Perfectly Satisfying Omelette 

-1 whole egg

-2 egg whites (from a fresh whole eggs)

-pinch of sea salt

-pinch of pepper

Make it your own by adding any vegetables you like such as spinach, tomatoes, or even low-fat cheese. 

1. Use a non-stick pan and heat to medium.

2. Beat the eggs until fully combined and pour onto the pan. Once the eggs start to look firm but not fully cooked, flip one side of the eggs over the other and cook for about 30 seconds. Then serve.

3. beans

I am very vocal about the power of beans and what they can do for your body and aid in weight loss. The key to why they keep you full and satisfied longer is how they are metabolized. “Research shows that high fiber foods, like beans, are processed slower and last longer in the stomach, resulting in a feeling of fullness after they have been eaten.” says Ida Laquatra, Ph.D., R.D.

4. apples

Not only does an apple a day keep the doctor away..but it also keeps the hunger pains away. Apples rival many of their fruit counterparts for their high fiber content as well as water content that in combination make for a great “feel-full” longer effect. Foods that contain water have more bulk and a lower energy density which means you get more food for less calories.

Try to combine both #2 and #4 together for a great protein and fiber packed snack; have a hard-boiled egg and apple to keep you full until your next meal!

5. salad

When made right, most salads are packed with vegetables and fruits that are high in water content and fiber. Salad adds bulk to the meal that keeps you full with fewer calories. Just remember that adding cheese, nuts and salad dressings add calories to the low calorie side. Use sparingly and make your own dressing at home with vinegar, citrus juices, and mustard.

What are your favorite foods that keep you feeling full and friendly? 🙂

To a Happy, Healthy New-U!