Home
About
Gardening
Food
    Recipes
    Anti-inflammatory Diet
    Carb Counting
    Dairy Elimination
    Heart Healthy
    Intermittent Fasting
    Liver-Friendly Diet
    MyPlate Guidelines
    Paleo Diet
    Trim Healthy Mama
Fitness
Wellness Tips
    Eating Well in Less Time
    Eating Well on a Budget
Contact
Subscribe
Down Home Dietitian - Healthy doesn't have to be hard.
  • Home
  • About
  • Gardening
  • Food
    • Recipes
    • Anti-inflammatory Diet
    • Carb Counting
    • Dairy Elimination
    • Heart Healthy
    • Intermittent Fasting
    • Liver-Friendly Diet
    • MyPlate Guidelines
    • Paleo Diet
    • Trim Healthy Mama
  • Fitness
  • Wellness Tips
    • Eating Well in Less Time
    • Eating Well on a Budget
  • Contact
  • Subscribe
Browsing Tag
vegetables
Recipes

Fridge Cleanout Green Smoothie

 

Clean out your fridge and blend smoothies in an endless variety of flavors! Smoothies are such a great way to fit in so much good nutrition – get your calcium, protein, healthy carbs, vitamins and minerals, fiber, and anti-inflammatory omega-3s in one delicious glass that goes with you throughout your morning (or day)! Enjoy!

 

Share

  • Print
Share
Pin
Tweet
Continue reading
Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

Salmon and Red Potato Hash with Dijon Aioli

Salmon and red potato hash with dijon aioli

 

This delicious dish is a copycat of a breakfast from a favorite restaurant of ours – the Ironwork Grill at McMenamin’s Grand Lodge in Forest Grove, Oregon. The original is made with a dill sauce but I always swap it for this dijon aioli, and I’ve never been disappointed!

The salmon, veggies, and potatoes make this a complete, protein- and potassium-laden anti-inflammatory power meal. Plus, it is so, so tasty and very easy to make!

 



Print

Salmon and Red Potato Hash with Dijon Aioli

This dish is a complete dinner - it's loaded with omega-3, antioxidants, and other anti-inflammatory power punches. It's also very easy to make!

Total Time 35 minutes
Servings 4 people

Ingredients

Salmon and Vegetables

  • 4 fillets salmon
  • 1 diced red bell pepper
  • 1 medium onion, diced
  • 10 spears asparagus, cut into 2" lengths
  • 1 Tbsp canola oil
  • 1/2 tsp kosher salt
  • 1/2 tsp black ground pepper

Dijon Aioli

  • 1/4 cup avocado oil mayonnaise
  • 1 Tbsp dijon mustard

Instructions

  1. Preheat oven to 375 degrees. 

  2. Place fillets skin-side down in a greased 9 x 13" baking pan. Surround with vegetables.

  3. Drizzle with canola oil and sprinkle with salt and pepper.

  4. Bake for 25 minutes or until thickest part of salmon measures 145 degrees.

  5. While salmon is baking, whisk together mayonnaise and dijon mustard.

  6. Serve salmon with aioli spread on top.

Recipe Notes

Each portion contains 499 calories, 29 g carbohydrate, 32 g protein, 3 g saturated fat, and 458 mg sodium.



Share

  • Print
Share
Pin
Tweet
Continue reading
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.

Share

  • Print
Share
Pin
Tweet
Continue reading
MyPlate Guidelines

Seahawks Super Bowl: My diet game plan

First of all, I would love to shout a huge CONGRATULATIONS to the Seattle Seahawks for an epically awesome Super Bowl win! I had a heck of a great time watching them all season.

This particular game, in typical Super Bowl fashion, was watched by me at a party at my brother and sister-in-law’s house. With food. And drink. Lots of it. So I wanted to have a game plan. Here’s the play-by-play:

  1. Ask my bro what’s on the menu. I found out it was pretty much going to be meat, meat, and more meat.
  2. Ask my bro if I can bring something, and choose strategically. Since I knew what would be there I also knew what would not: fruit, veggies, dairy, and whole grains. I opted to bring a fruit salad so I would have an option for that food group. I also got sneaky and asked my mom to bring a veggie tray so I could get those in too.
  3. Think ahead. I knew where my weak points would be during the game (lunch and dinner times), so I targeted those at breakfast to get me started. One of Charlie and my favorite places to eat in Seattle is the Crumpet Shop, and he always gets a crumpet with ricotta cheese and orange marmalade. I replicated that with whole wheat English muffins, ricotta cheese, and some homemade peach jam. I topped that off with a fruit smoothie with 1 cup berries, 1/2 cup Greek yogurt, 1/2 cup milk, and 1 cup spinach. Superbowl BreakfastThis yummy breakfast started me off with 2 oz of whole grains, 1 1/2 cups dairy, 1 cup fruit, and 1/2 cup vegetables – all of the groups I knew would be tough to get at the party. Though I used some Greek yogurt and dairy to get protein in this breakfast, I avoided meat and eggs because I knew there would be loads of protein at the party later.
  4. Scope out the goods and make a plan. The smorgasboard consisted of meatballs, chicken wings, chili, veggie tray, fruit salad, (whole grain!) chips with dip, pizza, chocolate chip banana bread, and a variety of beverage. I was actually able to follow MyPlate pretty well for the lunch half of the party (had to do it in two plates because they were small).superbowl plates
  5. Relax and enjoy it. Don’t go crazy, but for Heaven’s sake, don’t deny yourself everything you want to eat. I’m a firm believer in the 80/20 rule: eat nutritiously 80% of the time, and the other 20% will help you balance it out. Later in the day, I had two pieces of pizza, some whole-grain chips, and a couple of ciders. I ended up with all of my food groups, 300 extra calories for the day, a Seahawks win and a huge smile on my face. And I don’t regret a thing. =)superbowl collage

Share

  • Print
Share
Pin
Tweet
Continue reading

Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

Subscribe
https://youtu.be/xz9u4pUPFA0

Instagram

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!
.
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!
. 
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.
.
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
.
Add plain or vanilla protein powder or serve with a protein for fullness and blood sugar balance.
.
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? 
.
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!
Load More... Follow on Instagram
  • Welcome to Down Home Dietitian!
  • We got a makeover!
  • Fridge Cleanout Pesto Sauce
  • Support your Mental Health with Physical Activity
  • 9 Wellness Myths I Love to Hate

Categories

© 2021 All rights reserved.