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Meet Our Featured Dietitians…The Nutrition Twins!

Nutrition Twins

Tammy Lakatos Shames and Lyssie Lakatos, The Nutrition Twins®,” love beans so much that they can’t choose their favorite variety! In their practice as registered dietitians and personal trainers, they encourage clients to incorporate beans into their diets as a of versatile and economical source of plant-based protein. They also love that beans contain fiber, phytonutrients, antioxidants, vitamins and minerals, which are essential for good health. Tammy and Lyssie have more than 15 years of experience helping thousands to lose weight, get healthier, happier and into tip-top shape. They are the authors of The Nutrition Twins’ Veggie Cure, Fire Up Your Metabolism and The Secret To Skinny. The duo has been featured as experts on The Doctors, Good Morning America Health, CNN and Fox and Friends, USA Today, Health Magazine and Vogue. Tammy and Lyssie live in New York City where they enjoy running and biking to keep fit as well as chasing after Tammy’s twin daughters.

Try this Chickpea Blondie recipe, which is a favorite of the Twins and will become a go-to recipe for those afternoon snacks for the kids!
Chickpea Blondies

Chickpea Blondies

recipe courtesy of The Nutrition Twins®

Ingredients (serves 16)

1, 15-oz can chickpeas, also may be found as garbanzo beans
1/2 cup all natural peanut butter
1/3-cup honey
2 tsp. vanilla
1/2 tsp. salt
1/4 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. ground cinnamon
1/3-cup dark chocolate chips, plus 1 Tbsp., reserve for top
1 Tbsp. unsweetened coconut flakes, reserve for sprinkling

Directions

  1. Preheat oven to 350 degrees F.
  2. Spritz an 8×8 pan with oil in a spray container.
  3. Rinse chickpeas and place in food processor. If using a blender, after rinsing chickpeas, remove their skin before placing in the blender by pinching the chickpea between your fingers. The skin will easily fall off and will take about five extra minutes and will ensure a very smooth blended product.
  4. Combine all ingredients except the chocolate chips and unsweetened coconut flakes in a food processor and blend until completely mixed.
  5. Fold in 1/3-cup dark chocolate chips.
  6. Spread batter evenly in pan, top with reserved 1 Tbsp. of chocolate chips
  7. Bake for approximately 18 – 20 minutes. This will vary depending on your oven. You do not want to overcook these so check on them to see if they are ready sooner in your oven. They should be moist and a little brown around the edges. Insert a toothpick; if it comes out clean they are done. Cool pan on a wire rack until pan is cool to touch, sprinkle with unsweetened coconut flakes.
  8. Cut into squares. Makes 16 blondies
  9. Delicious immediately or cool in a refrigerator for a delicious cold treat. If you prefer them to be firmer, simply allow them to cool in the fridge.

Nutrition Facts Per 1 Serving: 123 Calories, 6 g Fat, 2 g Saturated Fat, 0 mg Cholesterol, 35 mg Sodium, 15 g Carbohydrate, 2 g Fiber, 8 g Sugar, 3 g Protein

Make sure to follow Tammy and Lyssie on their website and Social Media!

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Meet our Featured Dietitian, Jill Nussinow!

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Jill Nussinow is a bean lover and loves to teach others how to cook beans that make them taste great so that they will eat them every day of the week! Jill Nussinow, aka The Veggie Queen™, is what she calls a hybrid – a Registered Dietitian and a culinary educator who has been teaching plant-based cooking for almost 30 years.

Jill has been on the culinary faculty of Santa Rosa Junior College for more than 25 years, and has been teaching at cooking schools throughout the US, at vegetarian and other festivals (National Heirloom Exposition, Mother Earth News Fair, and Green Festival) and events, farmer’s markets and more. She teaches cooking for the McDougall Program in Santa Rosa, CA where she lives.

Jill is the author of several books including: The Veggie Queen™: Vegetables Get the Royal Treatment, The New Fast Food: The Veggie Queen Pressure Cooks Whole Food Meals in Less than 30 Minutes, Vegan Under Pressure and the DVD; A Fresh Look, Delicious Dishes in Minutes

Q & A with Jill

Why do you encourage patients to incorporate dry beans into their diet?
Because they are versatile, tasty and healthy which is a great combination.

What is your personal favorite bean to eat and why?
It’s a toss up between black beans and chickpeas because they each have their redeeming qualities.

Black beans might be my favorite because of their deep smoky flavor and the fact that the darker the bean, the more antioxidants they contain.

The garbanzo bean has so much going for it because it makes truly amazing hummus, burgers due to its starchiness. The flavor and color and they blend well with many other foods. It can easily be the star of a stew or soup, if you ask me.

What is your favorite bean recipe?
My current favorite bean recipe is black bean burgers, but that’s just because it’s what I am making today.

Jill shares a great recipe for an easy, healthy bean dip.

 Spicy Black Bean Dip
©2106, Reprinted with permission from The New Fast Food© by Jill Nussinow, MS, RDN

Makes about 2 cups

You can use this dip to make veggies more interesting or you can use as a spread for wraps. I have even taken the dip and mixed it with cooked grains to make quick and tasty burgers. I recommend making your black beans from scratch for the best flavor but canned beans work too.

Ingredients:
2 cups cooked black beans
2-3 cloves garlic, pressed
1 teaspoon cumin powder
2 teaspoons chili powder
1 dash of cayenne pepper
2 teaspoons chopped onion
1 tablespoon lime juice
1 tablespoon Bragg’s liquid amino acids or tamari
4 tablespoons minced cilantro, save 1 for garnish

Directions:
Combine all ingredients except 1 tablespoon cilantro into the food processor. If the mixture seems too thick, add water or lime juice 1 tablespoon at a time until it is the desired consistency. Top with the remaining cilantro.

©2106, Reprinted with permission from The New Fast Food by Jill Nussinow, MS, RDN

Make sure to follow Jill on Social Media!
TheVeggieQueen™, Facebook, Twitter, Pinterest and Veggie Queen™ Blog.

 

 

Meet Our Featured Dietitian Stephanie Langdon!

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Steph Langdon is a Registered Dietitian, entrepreneur, and the owner of Something Nutrishus with a BSc. in nutrition from the University of Saskatchewan.

Q&A with Steph

Why do you encourage patients to incorporate dry beans into their diet?

They’re budget friendly, shelf stable (so always on hand) and a great source of protein, fiber and nutrients. I always recommend beans as a way to help reduce chronic disease risk by going with plant-based meals more often.

What is your personal favorite bean to eat and why?

Black beans – I find that they’re great hot or cold and are very versatile.

Please provide your top 3 nutritional insights about beans, explaining why people should eat them.

As above, they’re budget friendly, nutrient dense, and a sustainable protein source.

More About Steph!

Steph played volleyball for Team Saskatchewan, Team Canada, the University of Saskatchewan Huskies and two professional teams in Finland, which has helped her to understand the nutrients and fuel the body needs for health and performance. Steph is passionate about health, wellness, and the enjoyment of food. With more than six years counseling experience and having worked with thousands of people in presentations/workshops, as well as having been a busy student-athlete, she understands the daily struggles, nutrition concerns, and confusion that people face as they strive to live their best life. Steph works with commodity groups/brands on communication strategies/media, blogs, and does freelance work.

One of Steph’s favorite recipes is Choco-Bean Zucchini Loaf! Keep reading…yum!

PB180858Choco-Bean Zucchini Loaf

Makes 1 loaf

Ingredients

1 – 540 ml (about 18 oz.) can of black beans, rinsed and drained
2 eggs
1/3-cup canola oil
1/2 cup cocoa powder (I like Camino)
1/2 tsp. baking soda
1/2 tsp. baking powder
1 tsp. vanilla
1 2/3 cup white flour
1/4-cup brown sugar
1/4 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. espresso grounds (optional)
1-cup zucchini, grated/shredded
1/2-cup semi-sweet chocolate chips

Directions

  1. Grate or shred zucchini, I used my food processor to make quick work of it. Preheat oven to 350F and lightly grease a loaf pan.
  2. Combine beans, eggs, oil, and cocoa in blender until smooth.
  3. Combine baking soda, baking powder, vanilla, flour, sugar, salt, cinnamon, and espresso in a large bowl.
  4. Fold in bean mixture.
  5. Add zucchini and chocolate chips.
  6. Spread into loaf pan. Bake for 45-50 minutes until a toothpick comes out clean. Cool on a rack for 2-5 minutes before removing from pan. Serve warm or room temperature.

Stay Connected with Steph!
Facebook: https://www.facebook.com/somethingnutrishus
Twitter: https://twitter.com/nutrishusRD
Instagram: https://www.instagram.com/langdonsteph/
Pinterest: https://www.pinterest.com/NutrishusRD/
Blog: http://nutrishus.blogspot.ca/

 

Featured Dietitian Jessica Fishman Levinson

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Jessica Fishman Levinson, MS, RDN, CDN is a registered and New York State-certified dietitian nutritionist and the founder of Nutritioulicious, a New York-based nutrition communications and consulting business with a focus on culinary nutrition. Jessica has extensive experience as a recipe developer, writer, editor, and speaker. She is the co-author of We Can Cook: Introduce Your Child to the Joy of Cooking with 75 Simple Recipes and Activities (Barron’s, 2011). Jessica is also the Culinary Corner columnist for Today’s Dietitian Magazine, and maintains the popular Nutritioulicious blog.

Jessica has been featured as a nutrition expert on television and radio outlets, including NBC, Fox 5, and NY1, in national magazines like Prevention, Glamour, Fitness, and Woman’s Day, and on numerous health and lifestyle websites. Jessica has an MS in Nutrition and Dietetics and a BA in Psychology, both from New York University. She is an active member of the Academy of Nutrition and Dietetics (AND) and various Dietetic Practice Groups of the AND, including Nutrition Entrepreneurs, Dietitians in Business and Communications, and Food and Culinary Professionals. In addition to her professional work, Jessica enjoys all things related to food and wine and spending time with her husband and twin daughters.

Make sure to follow Jessica on all her social media sites!
Facebook: Nutritioulicious
Twitter: @JlevinsonRD
Instagram: @JlevinsonRD
Pinterest: @JlevinsonRD
Blog: http://www.nutritioulicious.com/blog
Website: http://www.nutritioulicious.com

Questions

Why do you encourage patients to incorporate dry beans into their diet?
Because they are nutrient-rich, delicious, cost-effective, and can be used in so many ways in the kitchen!

What is your personal favorite bean to eat and why?
Chickpeas because there are so many amazing culinary uses for them that span every meal of the day, snacks included!

Please provide your top 3 nutritional insights about beans, explaining why people should eat them.
Rich in fiber, which is a nutrient of concern, as most people don’t get enough in their diet. Helps keep blood sugar levels stable and adds to the satiety factor of meals; High in folate, a B vitamin that’s important for reproductive, nervous system, and cardiovascular health; beans are a good source of lean vegetarian protein, which is important for maintaining lean muscle mass and satiety at meals.

Please share your favorite bean recipe and explain why it is your favorite recipe.
This is a hard one – I have so many! One of my favorites is my Sweet Potato Black Bean QuesadillaI. I love it because it’s full of flavor, full of nutrition, and a recipe my whole family loves -including my 4 year old twin girls!

 

 

Meet our Featured Dietitian Heather Mason!

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Heather Mason is a Registered Dietitian who holds a Masters Degree in Nutritional Science. She currently works at Sierra Vista Medical Clinic in Simi Valley, California, where she counsels adults and children with diabetes, obesity and cardiovascular disease. She has a passion for blogging and delivering her healthy eating messages in a fun and humorous way. Her hobbies include baking and cooking, snowboarding, and any outdoor activities. She is also an avid group exerciser and loves teaching Zumba fitness classes.   You can read more posts from her on her blog, Nutty Nutrition and Fitness.

Questions:

Why do you encourage patients to incorporate dry beans into their diet?

Beans are a great source of protein and fiber and they are delicious!

What is your personal favorite bean to eat and why?

Pinto beans in tacos!

Please share your favorite bean recipe and explain why it is your favorite recipe.

I eat some version of vegetarian tacos with beans at least once a week.

Please provide your top 3 nutritional insights about beans, explaining why people should eat them.

Beans are one of the best ways to get fiber into your diet; ½ cup serving has 5-6 grams of fiber.

Beans are a great source of protein.

Beans are vegetarian friendly and taste great!

You can follow Heather on Social Media.

Facebook:The Nutty Nutritionist

Twitter:@NuttyDietitian

Instagram: @nuttyRD

Pinterest:Nutty Nutritionist Heather Mason

Blog: http://www.nuttynutritionandfitness.com

 

Meet our Featured Dietitian Sharon Palmer!

SharonPalmer

Sharon has created an award-winning profession based on combining her two great loves–food and writing. As a registered dietitian with 16 years of health care experience, she channels her nutrition experience into writing features covering health, wellness, nutrition, and cuisine. Sharon is also a passionate writer about food and environmental issues, having published a number of features on plant-based diets, hunger, agriculture, local and organic foods, eco-friendly culinary practices, sustainability, food safety, and food security. Over 850 of Sharon’s features have been published in a variety of publications, including Better Homes & Gardens, Prevention, Oxygen, LA Times, Cooking Smart, and CULINOLOGY. Her books include The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health Beginning Today and Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps & 125 Delicious Recipes. Sharon is the editor of the acclaimed health newsletter, Environmental Nutrition and nutrition editor for Today’s Dietitian. She writes every day for her popular Plant-Powered Blog. In addition, Sharon is a nutrition advisor for the Oldways Vegetarian Network and will serve as a returning judge for the 2015 James Beard Journalism awards. She was the proud recipient of the Loma Linda University Distinguished Alumnus Award in 2013.

Living in the chaparral hills overlooking Los Angeles with her husband and two sons, Sharon enjoys visiting the local farmers market every week and cooking for friends and family.

Questions:

Why do you encourage patients to incorporate dry beans into their diet?
I recommend consuming one serving of beans (legumes) each day in the diet for optimal health and sustainability. It’s a huge part of my message.

What is your personal favorite bean to eat and why?
I like them all, but I love lentils, black beans, garbanzos, and heirloom beans,

Here are Sharon’s top 3 reasons why you should incorporate beans into your diet.

  1. They are a great source of plant-based protein, which is a healthy option for replacing meat  on the plate more often.
  2. Beans are a much more sustainable protein choice than animal proteins.
  3. Beans are a traditional food that has served as a cornerstone of diets around the world.

Sharon has a lot of favorite bean dishes and here is one of her favorites, a Southwester Black Bean, Quinoa and Mango Salad. There are more to be found on her website.

Follow Sharon on Social Media!

Facebook: Sharon Palmer: The Plant-Powered Dietitian
Twitter: @SharonPalmerRD
Instagram: sharonpalmerrd
Pinterest:Sharon Palmer
Youtube: Sharon Palmer

This recipe is from Sharon’s book from The Plant-Powered Diet: The Lifelong Eating Plan for
Achieving Optimal Health, Beginning Today.

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photo courtesy of Sharon Palmer The Plant Powered Dietitian

Southwestern Black Bean, Quinoa and Mango Salad
Recipe courtesy of Sharon Palmer-The Plant Powered Dietitian

The jewel-like black beans shine in this crunchy, zesty salad. Serve it
with corn tortillas and vegetable soup for an easy, refreshing meal.

Ingredients:
1 – 15 oz can black beans, no salt added, rinsed, drained
1 cup cooked quinoa (according to package directions)
1 cup frozen corn
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 tsp dried if not available)
1 small fresh jalapeno pepper, seeded, finely diced
1 lemon, juiced
1 1/2 Tablespoon extra virgin olive oil
2 cloves garlic, minced
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon turmeric

Instructions:

  1. Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeno together in a mixing bowl.
  2. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili
    powder and turmeric together.
  3. Toss into salad mixture and chill until
    serving time.

Makes 6 servings (about 1 cup each)

Nutrition Information per Serving:

Calories: 201
Fat: 5 g
Sat Fat: 1 g
Sodium: 9 mg
Carbohydrate: 36 g
Fiber: 8 g
Protein: 8 g

Recipe from The Plant-Powered Diet: The Lifelong Eating Plan for
Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer,
2012. Reprinted by permission of the publisher, The Experiment.

 

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