Tag Archives: nutritionist

Meet our Featured Dietitian Emily Kyle!

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Emily Kyle, founder of Emily Kyle Nutrition, is always looking for new ways to encourage her patients at Highland Hospital to get more beans into their diets. Emily loves them not only because they’re versatile, but also because they’re an affordable nutritional powerhouse.

Eating a serving of beans every day adds fiber, protein, and a wide variety of healthy vitamins, minerals, and antioxidants to your diet. Try Emily’s favorite, the cannellini, for its versatility and smooth, creamy texture. Here’s her recipe for Greens and Beans Stuffed Portabella Mushrooms.

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Greens and Beans Stuffed Portabella Mushrooms
Recipe courtesy of Emily Kyle, MS, RDN
Serves: 2 servings

Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes

Ingredients:

2 portabella mushroom caps
1 tablespoon olive oil
1 tablespoon minced garlic (or more if you love garlic!)
4 cups of kale or other leafy greens, chopped
1 cup of vegetable stock
1 can of white, cannellini, or pinto beans, rinsed
2 lemons, juiced
2 tablespoons mozzarella cheese

Instructions:

Preheat the oven to 375 degrees.

Line a baking sheet with parchment paper or foil.

Lightly drizzle olive oil over the cap of the mushroom and flip over so the mushroom is gill side up.

Lightly drizzle olive oil over the gill side. Season with salt and pepper to taste and place into the oven for 10 minutes.

While the mushrooms are cooking:

Add 1 tablespoon of olive oil to a cast iron skillet and set the heat low.

Add 1 tablespoon of garlic and let cook for 60 seconds.

Begin to add the kale by the handful (it will begin to wilt down as it cooks). Gradually add the vegetable stock as the kale wilts.

After you’ve added all of the kale and it has cooked down, add the beans and the lemon juice. Let cook for another two minutes.

When the portabella mushrooms are done, remove them from the oven and fill the caps with the greens and beans. Sprinkle with a bit of mozzarella cheese, if desired. Place back into the oven for three minutes, or until cheese has melted.

Remove and enjoy!

Follow Emily on social media!
Website
School of Health and Happiness
Facebook
Pinterest
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Twitter
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Meet our Featured Dietitian Alexandra Caspero!

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Alexandra believes that beans are one of the healthiest foods! As the owner of Delish Knowledge, her goal is to make healthier eating simple and accessible. Alexandra is a registered dietitian, yoga teacher, and vegetable lover. She specializes in plant-based diets (beans!), weight management and sports nutrition. She recommends beans to her clients because they are a terrific source of protein, fiber, and essential nutrients and at roughly $1 a pound they are an inexpensive protein source.

Alexandra is convinced that compared to other proteins, beans have a low carbon footprint and are a great choice for health and the environment. Beans are also heart healthy! They contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. Beans have been shown to reduce your cancer risk; it’s recommended to eat 3 cups of beans per week to reduce the risk of chronic diseases thanks to their antioxidants and fiber content. Since beans combine protein and fiber incorporating them in your diet will keep you satisfied for hours, which is great for weight loss and weight management!

Make sure to check out Alexandra’s book Fresh Italian Cooking for the New Generation: 100 Full-Flavored Vegetarian Dishes That Prove You Can Stay Slim While Eating Pasta and Bread.

You will find delicious recipes using beans such as:

Chickpea & Mushroom Marsala
Spicy Broccoli Rabe & Gemelli Pasta
Pasta E Fagioli
Simmered White Beans with Crusty Bread
Chickpea Salad
Couscous, Arugula and Mushroom Salad with kidney beans

Please follow Alexandra’s social media!
Website
Facebook
Instagram
Pinterest
Twitter
Email

Alexandra shares one of her favorite bean recipes. Garbanzo beans are her favorite to eat because they are so creamy and delicious. She enjoys them in hummus, soups, salads and also roasted. This Roasted Chickpea Salad with Hummus Dressing highlights how you can use one bean two different ways!

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photo courtesy of Alexandra Caspero

 

Roasted Chickpea Salad with Hummus Dressing

Recipe courtesy of Alexandra Caspero
Vegan & Gluten-Free
Serves: 4 salads

Ingredients

  • Roasted Chickpeas
  • 2 cups cooked chickpeas
  • ½ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • ¼ teaspoon paprika
  • ⅛ teaspoon cayenne pepper
  • ⅛ teaspoon ground cinnamon
  • 1 tablespoon olive oil
  • Salt/pepper
  • Hummus-Dill Dressing:
  • ½ cup hummus
  • ⅛ cup lemon juice
  • 1 clove garlic, minced
  • 2 tablespoons freshly chopped dill
  • Water, to thin, if needed
  • Salad Ingredients:
  • 6-8 cups chopped lettuce chopped lettuce
  • 2 large tomatoes, sliced (preferably heirloom)
  • ½ cup very thinly sliced red onion
  • 1 cup finely sliced cucumber
  • ¼ cup chopped pistachios

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    photo courtesy of Alexandra Caspero

Instructions

  1. Preheat oven to 450 degrees F.
  2. Pat chickpeas dry with a paper towel to dry them. In a bowl, toss chickpeas with olive oil, and seasonings. Spread on a baking sheet, and bake for 30 minutes, until browned and crunchy.
  3. While the chickpeas are cooking, prep the vegetables and divide among four bowls.
  4. Make the dressing. Whisk together all ingredients for the hummus dressing until smooth and creamy. Thin with water, if needed.
  5. Divide chickpeas on top of salad and drizzle with dressing. Garnish with pistachios and extra dill, if desired.
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photo courtesy of Alexandra Caspero

photo courtesy of Alexandra Caspero

photo courtesy of Alexandra Caspero

 

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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!

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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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