daily eats: 8.6.14

It cannot be August. Can it?! Part of me is utterly terrified that we still haven’t even gone to the beach this summer and part of me is really excited because it means that my mom comes out in a few weeks! I can’t wait!

workout: I woke up late (always a great way to start the day, huh?) and so instead of going for a walk, I did 20 minutes of Fitnet cardio workouts. Better than nothing! I also went for two 15-minute walks throughout the day so I managed to hit my nike fuel goal for the day!

beverage: coffee + 1/2 & 1/2, standard!

breakfast: 1 cup strawberries + 1 cup power o’s + 1 Tbsp chia seeds + 1 cup 2% milk. I was really excited to find the power o’s cereal the other day. They are made with beans and brown rice and have 6 grams of protein and 4 grams of fiber per serving. (The plain version of the cereal definitely needs some sort of added sweetness – the fresh strawberries were a perfect addition for me but I’m not sure I could eat it on its own.)

Daily Eats | A Nutritionist Eats

snack: I don’t normally snack in the morning, but if I’ve had cereal, it’s kind of guaranteed. I found this Vega bar in my drawer and it was SO good. It reminded me a bit of kind bars and macaroons. YUM.

Daily Eats | A Nutritionist Eats

yoga: Yoga Wednesday at work! Love it.

lunch: romaine + kale + cucumber + pepper + olive salad + dressing with a turkey burger + slice of cheese + 1/2 of an avocado

Daily Eats | A Nutritionist Eats

I absolutely could not pass these up. I kept trying to, but they are one of my favorite candies and they were staring me in the face. They were SO good. :)

Daily Eats | A Nutritionist Eats

dinner: we’re currently housesitting (yes, again!) and my cousin happens to get blue apron, so we lucked out and got their week of meals! It was a treat because we love blue apron but it’s too expensive to get it on a weekly basis. Hanger Steaks & Roasted Potatoes with Sautéed Long Beans & Tomato was on the menu last night. It was, as always, delicious!

Daily Eats | A Nutritionist Eats

other random bites: a few almonds before dinner, a few bites of corn from Richie at dinner and a few bites of gelato after dinner. :)

approximate nutrition stats: 2,048 calories, 105 grams fat (44%), 187 grams carbohydrates (35%), 31 grams fiber, 74 grams sugar, 107 grams protein (20%)

thoughts: I definitely had a sweet tooth today! I also felt kind of snacky, but that is pretty normal when I have cereal for breakfast.

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

 

 

easy, five-layer burritos

Easy, Five Layer Burrito | A Nutritionist Eats

I love Chipotle. (Is there anyone who doesn’t? Please, make yourself known. We need to talk.)

But I never order a burrito – always a salad. When we were in Mexico, we had the most-delicious burritos EVER and I started to wonder if I was missing out with my typical Chipotle order. I’ve since ordered a burrito at Chipotle, and then at a local Mexican joint, Cactus, but neither compare to the one from Burrito Revolution.

Easy, Five Layer Burrito | A Nutritionist Eats

So for now, I’ve decided that I’ll stick with salads (or burrito bowls!) at Chipotle, tostadas at Cactus and make my burritos at home.

These five-layer burritos have just that: five layers of refried beans, avocado, pico de gallo, sour cream and shredded lettuce. On their own, these ingredients are nothing special, but when combined they make a delicious, easy and nutritious dinner that comes together in minutes. And that’s something we can all use more of.

Easy, Five Layer Burrito | A Nutritionist Eats

It’s hardly a recipe, but more of a reminder / new dinner inspiration.

Here’s my tortilla theory: sprouted is best, followed by whole-grain/corn/flour. I understand that sprouted tortillas aren’t for everyone….and if you solely look at the nutritional facts between flour and whole-grain flour tortillas, the differences are pretty small (think 2 grams of fiber), so I say, eat what you prefer! If the white flour tortilla tastes much better, you’re bound to feel more satisfied after eating it. (And this topic is one that probably deserves a whole post, because it applies to many foods!)

Five-Layer Burrito | A Nutritionist Eats

Dinner is served.

nutrition facts: 333 calories, 11 grams of fat, 48 grams carbohydrates, 12 grams fiber, 6 grams sugar, 13 grams protein

Five-Layer Burritos

by Emily Dingmann

Cook Time: 5 minutes

Keywords: entree high fiber vegetarian soy-free beans Mexican

Ingredients (4 servings)

  • 1 avocado
  • salt
  • 1 head romaine lettuce
  • 1-15 oz can refried beans
  • 4 tortillas
  • 1/2 cup sour cream
  • 1 cup pico de gallo

Instructions

Prepare ingredients: mash avocado (squeeze some lime over it if desired) and season with salt. Wash and thinly slice romaine lettuce.

Heat refried beans in microwave or over stove until hot.

Heat tortillas until warm if desired.

Layer on beans, avocado, sour cream, pico de gallo and lettuce on tortilla, and roll! How to Wrap a Burrito

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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.

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