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 cotija 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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new product favorites (june)

New Product Favorites | A Nutritionist Eats

oat revolution steel cut maple & brown sugar oatmeal. I have a confession to make. I’m going through a major obsession with maple & brown sugar instant oatmeal. Would I recommend it as a Nutritionist? NO! But it’s kind of addicting and so easy…

greek

sweet earth ‘the greek burrito.’ It’s a blend of white beans, baby spinach, feta and oregano with 13 grams of protein and 5 grams of fiber. It was delicious! (I found it at Target, but have seen it in natural food stores too.)

CLover_CreamOnTop_Plain-e1349343478569

clover ‘cream on top’ whole milk yogurt. I bought this on a whim and I must say that it’s been a while since I’ve boughten non-Greek yogurt. I loved it. The protein isn’t as high (obviously) but it was so lovely…I’ll definitely buy it again.

g & b cold brew coffee. G & B was recently featured in The New York Times as the “best iced latte in America.” It’s made with their homemade almond and macadamia milk. It was delicious, but I love their cold brew coffee even more. I never thought I would say this, but…it doesn’t even need cream.

New Favorite Foods (June) | A Nutritionist Eats

earthbound farm chia & soba noodles & asian greens powermeal bowl. These bowls are a little small for the price, but they would make a great meal (that’s certainly cheaper than a restaurant) when paired with some grilled chicken or tofu. An easy, delicious and organic meal! 

better booch kombucha. I’m still on a fermented foods/kombucha kick (I should really make my own) but I found this LA-made version in Peach Tea flavor (called Morning Glory) and it’s fantastic.

New Product Favorites | A Nutritionist Eats

massel concentrated liquid stock. I love having stock in the pantry, but I have a tiny kitchen and just don’t have the room for boxes upon boxes of stock. I’ve started cooking my quinoa with a mix of water and stock and it is SO much better than all water. Massel recently sent me some of their concentrated stock and I love that it is made with simple ingredients and is vegan and gluten-free.

Have you recently tried a new food that you love and/or I NEED to try?