strawberries & cream oatmeal smoothie

In the name of all things “back to school,” I’m deeming this week breakfast week!

Strawberries & Cream Oatmeal Smoothie | A Nutritionist Eats

It’s starting out on a really good note. Yup. Breakfast is sounding realllllllly good.

And lucky for us all, it also tastes realllllllly good. And it’s a healthy, well-balanced way to start your day.

Strawberry & Cream Oatmeal Smoothie | A Nutritionist Eats

We’re talking a smoothie made with oats + milk + cottage cheese + frozen strawberries + a touch of honey. No fancy ingredients, just simple foods you have at home blended together. Have you ever tried oats in a smoothie? It may sound a little odd at first, but when they’re blended, they’re hardly noticeable. They provide a dose of whole grains, protein and fiber. I think they really take the smoothie from being part of a meal, to making it the entire meal.

This smoothie is creamy, its a touch sweet, and its really filling thanks to the 19 grams of protein (without any protein powder!) and 6 grams of fiber. (If you use cows milk, you’ll have even more protein!)

Strawberry & Cream Oatmeal Smoothie | A Nutritionist Eats

Quick nutrition lesson: protein is often lacking at morning meals, when cereal and breads are the norm but it’s important to make sure that each meal contains protein to prevent blood sugar crashes and mindless snacking later in the day. More on the why + protein-rich breakfast inspiration here:

Breakfast can be the most important – and tastiest – meal of the day.

Strawberries & Cream Oatmeal Smoothie
 
Prep time
Total time
 
Author:
Serves: 1
Ingredients
  • ½ cup oats
  • 1 cup milk
  • ½ cup cottage cheese
  • 1 cup frozen strawberries
  • 1 Tbsp honey
  • 1 tsp vanilla
Instructions
  1. Place the oats and milk in blender.
  2. Add remaining ingredients and blend until smooth.
Nutrition Information
Calories: 311 Fat: 5 grams Carbohydrates: 45 grams Sugar: 30 grams Fiber: 6 grams Protein: 19 grams

 

tzatziki

Tzatziki | A Nutritionist Eats

This is my ALL-time favorite dip. ALL. Time. Favorite.

And if you have no idea what tzatziki is, I’ll explain.

Tzatziki | A Nutritionist Eats

Years ago, we visited Greece with my parents and (in addition to having a different color hair) I was introduced to Greek cuisine and I totally fell in love with it. Some of my favorite memories from the trip are the ones that happened around a table. We started our days with these amazing phyllo dough pastries, had the best gyros in a restaurant with dirt floors and no power, some of the freshest seafood I’ve ever had and “extra-amazing” gyros on New Years Day after dancing (if you can call it that) until dawn the night before.

A Nutritionist Eats

It was in Greece that I was introduced to their version of yogurt – which was so thick it reminded us of sour cream. And we were totally smitten with it. It’s also where I was introduced to tzatziki and it’s been a staple in my diet ever since. I can’t even believe I haven’t written about it more, because its something I make on a regular basis and it’s surprisingly easy!

Tzatziki | A Nutritionist Eats

It’s one of those foods that if you’ve ever been intimidated to make it yourself and you buy it from the store – you’ll be blown away by how much better your version is. Seriously, no comparison.

Even better, it doesn’t even require any fancy ingredients. The most exotic ingredient is greek yogurt…and nowadays you can find greek yogurt everywhere. A note about the yogurt: I use reduced-fat or full-fat – never fat-free! The extra flavor and satiety factor are so worth the minimal extra calories in my opinion. Fat-free works fine…if you must!

Tzatziki | A Nutritionist Eats

Tzatziki is so versatile and it’s honestly good on anything. I’ll often make some for the protein portion of my lunch and serve it with toasted pita bread and some fresh veggies. It’s filling and delicious. It’s great on kebabs or with grilled lamb burgers. And most recently, we determined that it’s fantastic on grilled bread. (Everything is good on grilled bread, but tzatziki really is too!)

Tzatziki | A Nutritionist Eats

I’m thinking next week’s lunches might have to feature an epic pita sandwich stuffed with hummus, tzatziki, sliced tomatoes and kalamata olives…who’s with me?!

5.0 from 1 reviews
Tzatziki
 
Prep time
Total time
 
Author:
Cuisine: Greek
Serves: 4 servings
Ingredients
  • ¾ medium/large cucumber
  • 16 oz greek yogurt (about 2 cups)
  • 3-4 cloves of garlic, minced
  • 2 Tbsp olive oil
  • 1 Tbsp dried dill
  • salt & pepper
Instructions
  1. Peel and seed cucumber.
  2. Grate cucumber with a cheese grater and squeeze excess water out with paper towel.
  3. You should have about 1 cup of packed cucumber shreds.
  4. Stir together remaining ingredients, adding salt and pepper to taste.
  5. Refrigerate for at least 30 minutes before serving.
Nutrition Information
Calories: 163 Fat: 9 Carbohydrates: 9 Sugar: 5 Sodium: 42 Fiber: 1 Protein: 12

 

 

roasted corn, tomato & basil salad

Roasted Corn, Tomato & Basil Salad | A Nutritionist Eats

I need to brag for a minute.

I have successfully grown plants. Yes, plural! I’m not going to publicly call it a garden quite yet, but in my mind it is. I can’t tell you how many times I’ve tried to grow edible plants. Ok, I’ll tell you. Pretty much every year, I’ve tried – and failed – to grow vegetables, herbs, and really anything.

Roasted Corn, Tomato & Basil Salad | A Nutritionist Eats

But that all changed. And this year, I have jalapenos, flowers, succulents, a money tree, cactus and a big OL’ pot of basil. The basil just started multiplying. And then I started to panic…how do I use it fast enough? What can I do besides make pesto (which is a whole conversation in itself)?

So I took the best produce of summer and combined it all together in one, tasty salad.

Can we talk about summer for a minute though? We have done NOTHING. We haven’t gone to the beach, we haven’t been to Malibu, we haven’t even been to the Hollywood Bowl and we haven’t gone to one outdoor movie. We’ve visited our pool once – pathetic. Our favorite outdoor movie location isn’t happening this summer, which is really depressing, we have a few outdoor shows later this summer and we keep talking about the beach, but ugh, we really need to get going.

Roasted Corn, Tomato & Basil Salad | A Nutritionist Eats

Another important topic: not only is this the summer of plants, but it’s the summer of corn. And, I like it. Mexican Street Corn Crostini was a great start to the corn season and I think I’ve got at least one more in me!

But this corn salad could also be considered a salsa, a topping for anything grilled, scrambled eggs or a topping for a green or tomato salad. The possibilities are endless. (And what I really mean is, put this on anything and everything.)

Roasted Corn, Tomato & Basil Salad | A Nutritionist Eats

This recipe comes together really quickly, simply shake together the dressing and toss all ingredients together.

Enjoy! (Are you crossing things off on your summer-do list?)

Roasted Corn, Tomato & Basil Salad
 
Prep time
Cook time
Total time
 
Author:
Serves: 8
Ingredients
  • 16 oz fire roasted corn, or about 4 cups of grilled corn
  • 16 oz grape tomatoes
  • ¾ cup thinly sliced red onion
  • 2 cups basil
  • 2 Tbsp lime juice
  • 1 Tbsp honey
  • 1 tsp mustard
  • 2 Tbsp olive oil
  • salt & pepper
Instructions
  1. Sauté corn lightly if using frozen. Set aside.
  2. Slice tomatoes in half.
  3. Soak onion slices in cold water. (To lessen the intensity.)
  4. Thinly slice the basil into ribbons.
  5. Combine remaining ingredients in small jar. Shake together.
  6. Stir together all ingredients but basil, then gently add basil and stir just until combined.
Nutrition Information
Calories: 93 Fat: 4 Saturated fat: 0 Carbohydrates: 14 Sugar: 5 Sodium: 11 Fiber: 2 Protein: 2 Cholesterol: 0

black bean quinoa salad

Black Bean Quinoa Salad | A Nutritionist Eats

It’s been three weeks, so clearly you need another quinoa salad, right?

I honestly feel a little behind the times with the whole quinoa salad trend.

Black Bean Quinoa Salad | A Nutritionist Eats

But as they say, better late than never! Especially because quinoa is a nutritious little seed that boasts 8 grams of (complete!) protein and 5 grams of fiber per cup (cooked). Even more than that though, I love the convenience of making a big batch of quinoa salad and eating it over greens for quick weekday lunches. The combination of beans + quinoa = one satisfying salad.

Black Bean Quinoa Salad | A Nutritionist Eats

When I was testing quinoa salad recipes for self.com, this was one of the versions I came up with and I love it for a few reasons. One: I am currently going through a MAJOR black bean phase. Two: I love the contrast of the light quinoa and dark bean. (It’s purely a cosmetic reason.) Three: CHEESE! (No explanation necessary.)

Black Bean Quinoa Salad | A Nutritionist Eats

Serve it alongside grilled chicken for dinner or bring it to your next summer party, it’s sure to be a hit!

nutrition facts: 584 calories, 29 grams of fat, 59 grams carbohydrates, 14 grams fiber, 3 grams sugar, 23 grams protein

Black Bean Quinoa Salad

by Emily Dingmann

Prep Time: 10 minutes

Cook Time: 15 minutes

Keywords: entree salad side gluten-free high fiber vegetarian high protein

Ingredients (6 servings)

  • 1 cup quinoa
  • vegetable broth (optional)
  • 1/4 cup lime juice (about 1 lime)
  • 1/2 cup olive oil plus 1 Tbsp
  • 1 shallot
  • 1 Tbsp honey
  • salt & pepper
  • 2-15 oz cans black beans
  • 1/2 cup sliced green onion
  • 1 cup chopped cilantro
  • 1 cup crumbled cojita cheese

Instructions

Prepare quinoa: Rinse quinoa in fine mesh strainer.

Add quinoa and 2 cups water to small pan. (I’ve started adding broth to the cooking liquid. Two cups total liquid.)

Stir, season with salt and bring to a boil.

Lower heat, cover and cook for about 15 minutes.

Prepare vinaigrette: while quinoa is cooking, whisk together lime juice, olive oil, honey, shallot and salt & pepper.

Remove quinoa from heat and let sit for 5 minutes.

Fluff with a fork and toss with vinaigrette.

Drain and rinse black beans.

When quinoa is cool, toss with remaining ingredients. Chill for at least 3 hours or overnight.

Powered by Recipage