Kellie Blake RDN, LD, IFNCP, CMHIMP

&

Brandi Sentz CDE, MA, RDN, LD

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606-615-2585

or 304-412-2530

© 2016 by NutriSense Nutrition Consulting, LLC. Proudly created with Wix.com

The information provided is not intended to treat any condition and is for educational purposes only

 

Blog

November 30, 2019

We had some leftover turkey again this year, thankfully not nearly as much as last year though!  I wrote an article in 2018 about my 3 favorite leftover turkey recipes and you can find that here, but I've created a new favorite!  I love creating healthy dinner bowls - they can be modified based on what you have in the fridge or pantry and combinations are endless!  This turkey black bean bowl is full of protein, fiber, and healthy fat.  And did I mention the burst of flavor from the dairy-free dressing is unbelievable???  

 

Turkey Black Bean Bowl with Dairy-Free Avocado Ranch Dressing:

Serves: 4

To make the turkey and beans:

Ingredients:

1 pound leftover turkey, chunked or ground

1 (15 ounce) can of black beans, drained and rinsed

Homemade taco seasoning:  (chili powder, garlic powder, onion powder, crushed red pepper flakes, dried oregano, paprika, ground cumin, salt and pepper)

Directions:

1. Brown the turkey in a medium skillet, sprinkle half the taco seasoning to season the...

This recipe is a little spicy and a little sweet - perfect combination!  

Ingredients:

1 lb chicken breasts, cubed

1 red onion, cut into chunks

1 yellow onion, cut into chunks

3 multi-colored bell peppers, cut into chunks

1/2 cup PALEOCHEF peach bbq sauce

1/4 cup olive oil

1/4 tsp cumin

1/4 tsp cayenne pepper

1/2 tsp turmeric

1/2 tsp salt

Directions:

1. Mix the bbq sauce, olive oil, cumin, cayenne pepper, turmeric and salt in a large bowl.

2. Add the chicken, onions and bell peppers to the bowl and mix well.  Marinate in the fridge for at least 1 hour.

3. Preheat the oven to 375 degrees (or these can be made on the grill).

4. Alternate the chicken, onions, and bell peppers on the skewers

5. Bake for 25 minutes, rotate the skewers and bake again for 15 minutes or until an internal temperature of 165 degrees is reached.

I complete this meal with a green vegetable and cauliflower rice.  It's great for dinner, but also can be reheated for lunch!

     

     

     Animal protein is ok in limited amounts.  But, it's definitely not a requirement at every meal.  When I tell clients to try meat-free meals, I always here these words: "then what do I eat?"  Meat has long been the focus of the standard American diet, but it can be problematic in several ways.   I won't go into too much detail here, but think about your dinner plate.  If you have a huge piece of meat, chicken, or fish on your plate, how many vegetables will you really eat?  To get the maximum nutrient value from your meals, plant based foods should really be the focus.  Meat has taken the main stage, when it should really be a side item.  To get away from eating animal protein at every meal, we've created this awesome black bean burger recipe and it's become a weekly staple at our house.  

Ingredients:

2 (15 oz) cans organic black beans, drained and rinsed

...

     We love Mexican food at our house!  Before making the necessary lifestyle changes to reverse my autoimmune disease, we would eat out at our favorite Mexican restaurant once per week.  I have a weakness for tortilla chips and salsa, but have to be careful about eating refined carbohydrate, especially processed products made with corn.  Mikey's tortillas are a great option as they have only 7 simple ingredients.   They're gluten-free, grain-free, dairy free, soy free, paleo, and vegan!

     Instead of waiting for taco Tuesday, we made some simple Saturday tacos!  By using basic, healthy ingredients, we made an awesome, flavorful dinner loaded with nutrients that definitely fits into my meal plan.  I don't have to sacrifice anything!  Thank you Mikey's for the free samples!

Shredded Chicken Street Tacos - allergen friendly, gluten-free

Serves: 2

Ingredients:

4 Mikey's Tortillas

10  oz chicken breast, cooke...

February 25, 2019

     I get a lot of requests for simple, healthy dinner ideas.  Most of us have breakfast and lunch covered, but dinner seems to be in a league of its own.  There's no shortage of recipes online, but sometimes it's overwhelming to search.  And trying to determine what's healthy and what's not so healthy can be so confusing.  So, I've compiled a list of ten of my favorite recipes that anyone can make.  They're simple, quick, and cost efficient.  If you make any of these, post a picture and tag us.  We'd love to see your interpretation.

Skillet Beef

Serves: 4

Ingredients

  • 1 lb grass fed ground beef

  • 1 head cauliflower, riced

  • 16 oz organic tomato sauce

  • 2 cups fresh spinach

  • 1 cup multi-colored peppers, chopped

  • 1 Tbsp cumin

  • 1 tsp chili powder

  • 1 tsp garlic powder

  • Salt and Pepper to taste

  • 2 Tbsp Olive oil


Directions

  1. In a skillet, brown the beef and drain.

  2. In a separate large...

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