Ingredients: For seasoning mix: 1 tablespoon chili powder 1 teaspoon ground cinnamon 2 teaspoons kosher salt 1/8 teaspoons ground cloves ½ teaspoon ground nutmeg ¼ teaspoon cayenne pepper For chili: 2 teaspoons olive oil 1 medium onion, diced 2 large cloves garlic, minced 2 tablespoons fresh ginger, finely minced 1 jalapeno, seeds and membrane removed,…
Protein is having a moment right now. From muscle-building claims to weight-loss promises, it’s easy to get caught up in the hype. But how much protein do we really need, and when does “more” become “too much”? Let’s cut through the noise and uncover the truth about this essential macronutrient. Why Your Body Needs Protein…
Serves: 4–6 Prep time: 15 minutes Cook time: 20–25 minutes Ingredients · 8 large eggs · 1/4 cup 1% milk · 1 tablespoon olive oil · 1 small yellow onion, diced · 1 red bell pepper, diced · 1 small zucchini, diced · 1 cup baby spinach · 1 cup mushrooms, sliced · 1/2 cup…
If you are anything like me, you might find yourself mid-August, desperately hanging on to summer and dreading September. What if, instead of focusing on the end of something, we looked at September as a way to make a fresh start? While most people think of January 1st as a good time for a fresh…
By: Barbara Broggelwirth, MS, RDN, CDN Fat is an important part of a healthy diet. In addition to adding flavor and helping us feel full, fat has many essential functions in the body. Why is fat important? We need fat to: make hormones support healthy cell membranes maintain skin and hair health absorb the fat-soluble…
We are fortunate to live on Long Island where there are many local farms. Some of these farms sell their products directly to consumers at various farmers markets. One benefit of eating fruits and vegetables from a local farmers market is that the produce is at its freshest with peak flavor! Much of the fruits…
Importance of Cardiovascular Exercise By: Michelle Murdolo, MS, RD, CDN You may hear your doctor tell you to “get your heart rate up.” When they say this, they are suggesting cardiovascular exercise. There is a reason they tell you this – cardiovascular exercise, or cardio as it’s often referred to, benefits your heart! Cardio is…
Sheet Pan Easy Low‑Sodium Nut‑Crusted Salmon with Brown Rice and Asparagus Ingredients (1 serving) 4 oz salmon fillet (skinless, boneless) 2 tbsp finely chopped nuts (walnuts, almonds, or pistachios — unsalted) 1 tsp olive oil (or avocado oil) 1 tsp Dijon mustard (low sodium) or plain Greek yogurt for binding 1 tsp lemon juice…
Yields: 6-8 servings (Note: RNY patients will have much smaller portion sizes) Prep time: 15 minutes Cook time: 6-8 hours Ingredients: · Corned Beef: o 1 (3-4 lb) lean corned beef brisket flat cut (choose flat cut over point cut for less fat). o 1 packet corned beef seasoning (usually included). o Optional (for…
Southwestern three-bean & barley soup 6 servings, about 1 1/3 cups each | Active Time: 30 minutes | Total Time: 2 1/4 hours Ingredients 1 tablespoon extra-virgin olive oil 1 large onion, diced 1 large stalk celery, diced 1 large carrot, diced 9 cups water 4 cups (32-ounce carton) reduced-sodium chicken broth, “no-chicken” broth or…