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MyPlate Guidelines Recipes

Spinach Lasagna Roll-Ups

The common cold has fogged my brain (or sapped my motivation) enough that I haven’t done much research in the last few days. I have a couple of MyPlate recipes stocked up that I had not yet posted, so I thought I’d grace you with one today. I present to you a fiance favorite: The Spinach Lasagna Roll-Up.

done

Ingredients:

10-12 lasagna noodles (you’ll only use 8 but you want to have extra in case some tear)

1/2 pound lean ground beef

1 tablespoon olive oil

1/2 medium onion, chopped

8-10 mushrooms, sliced

1 cup spinach

3/4 cup fat free sour cream

1 cup shredded part-skim mozzarella

1 (15-oz) can no salt added tomato sauce

1/2 teaspoon dried or 1 teaspoon minced fresh basil

1/2 teaspoon dried oregano

1/2 teaspoon garlic powder

  1. Cook and drain the lasagna noodles according to the package directions, minus about 2 minutes (you want the noodles to hang together well for the roll-ups).cooked noodles
  2. While the noodles are cooking, brown the ground beef over medium heat and drain the fat (if you prefer a vegetarian option, these are deliciously mushroom-y without the beef too). Add in the olive oil, onions, and mushrooms and saute until soft.mushrooms and meat
  3. Reduce heat to medium-low. Add in spinach, fat free sour cream, and 1/2 cup of the shredded mozzarella. Cook until cheese is melted and spinach is slightly wilted.spinach and meat and sauce
  4. Lay the lasagna noodles out on a plate. Spread a thin layer of the beef and mushroom mixture on each noodle. Roll the noodles up and place in a 9×13 baking dish.rolling
  5. In a bowl, stir together tomato sauce, basil, oregano, and garlic powder. Pour on top of lasagna roll-ups. Top with remaining mozzarella cheese.sauce and cheese
  6. Bake at 350 degrees for 30 minutes. Serve two roll-ups with a side of veggies and some fruit for a complete MyPlate meal. Oh, and try not to splash sauce all over the edge of the plate like I did. =)plate

Two roll-ups count for 1/2 cup vegetables, 2 ounces grains, 2 ounces meat, and 1/2 cup dairy. They contain 457 calories, 58 g carbohydrates, 31 g protein, 13 g fat, and 280 g sodium.

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Down Home Dietitian

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downhomedietitian

Healthy doesn't have to be hard.
Dietitian | Exercise Physiologist | Speaker | Youtuber

Becki Parsons
Get yourself on over to my YouTube channel for my Get yourself on over to my YouTube channel for my new video with 10 Tips to Steer Clear of Bad Wellness Advice - click the link in my bio to watch!
Sneak peek at some of the seasonal ingredients goi Sneak peek at some of the seasonal ingredients going into these delicious winter recipes in my upcoming video! You are going to want to make these comfort food dishes, trust me!
#Repost from @yourfitnessdietitian because I could #Repost from @yourfitnessdietitian because I couldn't have said it better my self! 👏🙌 Listen up for New Year's everybody!
As some of you surely have already noticed...I've As some of you surely have already noticed...I've rebranded - Dietitian on a Diet is now Down Home Dietitian! This change comes with a new and improved website, as well as the big news: a YouTube channel!
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I'll be switching it up from written content to video soon, and continue to deliver realistic, down-home wellness info. I'm going to bring you more simple, delicious, nourishing recipes cooked by a real person in a real kitchen. Nothing "gourmet" but the taste. I'll also be adding some gardening tips and you-can-totally-do-this workouts!
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My first video will be up in a few days!! For now, check out my new website at downhomedietitian.com and subscribe to Down Home Dietitian on Youtube so you don't miss out on all the fun new healthy things!

P.S. Every new website switch creates its own set of broken website pieces - I can use your help! Please let me know if you find any I missed so I can get right to work putting them back together!
One of the very, very important parts of my winter One of the very, very important parts of my winter routine is sitting unobtrusively at the top left of this pic: vitamin D supplements. Since we get a significant amount of our vitamin D through sun exposure, well...if you live where I live you know that's preeeetty iffy this time of year. That's something worth talking about because vitamin D is anti-inflammatory and needed for bone health, a strong immune system (sounds good right now, right?), and prevention of certain brain, nerve, and heart disorders.
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Well over half of Washingtonians are vitamin D deficient, particularly in the winter, and I'm one of them! I can't hang in normal ranges without supplementing vitamin D3 from October to April (my reading inside, non-gardening season 😂). Everyone is a bit different and the recommended daily amounts of vitamin D are still up for debate, but it's worth a look no matter where you live! Have your doctor check your vitamin D levels and if you're low, ask your doctor or dietitian for a supplement recommendation to give your body what it needs to serve you well! #vitamind #supplements
Merry Christmas Eve, everyone! My mom always said Merry Christmas Eve, everyone! My mom always said she knew she was a grown-up when she was more excited to give Christmas presents than get them. Tell me about the gift you had the most fun giving!
Winter breakfast recipe: Gingerbread Oatmeal 1/2- Winter breakfast recipe: Gingerbread Oatmeal

1/2-1 c. oats
2 shakes of cinnamon
1 shake each of ginger and nutmeg
1/2 tsp of vanilla extract
1 tsp molasses
1 Tbsp almond butter
1/4-1/2 c. (or more) water, depending on your preference
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Add plain or vanilla protein powder or serve with a protein for fullness and blood sugar balance.
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Mix and cook until oats are soft. I topped mine with chia seeds, bananas, and berries! Mmm...
Is there anything better than a simple breakfast t Is there anything better than a simple breakfast that came entirely from your land or the work of your own hands? ❤️
I'm learning to celebrate the beauty in everything I'm learning to celebrate the beauty in everything, so I wanted a nice little presentation for my evening snack. Because why shouldn't it be fancy and have all the cozy Christmas vibes? 
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Shout out to my alma mater @wsupullman for the most delicious apples ever! #cosmiccrisp #gocougs #winningtheapplecupthatmatters
Happy Halloween from the office of i'mPowered Nutr Happy Halloween from the office of i'mPowered Nutrition & Fitness! Seeing my awesome clients, wearing my kitty ears today!

I decided not to wear my full costume to work since I would need my husband for anyone to know who I am supposed to be! 😆 Any guesses? Have a great holiday everyone!
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