Browsing Archive: January, 2010

wrapped up beans with a bang!

Posted by Bree Marsh on Saturday, January 30, 2010,
Black Bean Brownies are DA BOMB!  yes, you heard right!  one of the best brownies i've ever had!  no joke peeps!

so, like i always do...i changed a few of the ingredients!  instead of butter, i used canola oil.  and i didn't have instant coffee granules, so i just brewed some regular coffee and used an equal amount of the liquid.  these brownies are more fudge-like than cake-like, mostly because there is NO flour!  you cannot taste the beans at all!  of course, they are still considered a high...
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lovin legumes!

Posted by Bree Marsh on Thursday, January 28, 2010,
having a great week with legumes...and i am definitely NOT floating away!  hehe
tuesday night, we had lentil soup, super simple...4 cups vegetable broth, 8oz lentils, 2-3 diced new potatoes, 3 diced celery stalks, 1/2 chopped onion, 2-3 minced garlic cloves, 1 can diced tomatoes, salt, pepper, 1 tsp ground cumin and coriander, all in the crock-pot on high for 4-5 hours.  served it with a piece of whole wheat toast.  even better the next day!
i made some hummus wednesday morning...one can chic...
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BEANS BEANS, they're good for your heart....

Posted by Bree Marsh on Tuesday, January 26, 2010,
the more you eat um, the healthier your heart  ;)   and that's as far as i am going with that saying!!!

so, ok, beans, or legumes (their official name), do produce some gas in your intestinal tract....but so does sugar-free gum!!!  and what else does sugar-free gum do for ya???  nothin' honey! 

what do legumes do for ya?....well, a whole heck of a lot!
they are packed with fiber, both soluble and insoluble, which regulates digestion, normalises bowel function, improves blood lipid levels, may r...
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nutrient dense pumpkin muffins!

Posted by Bree Marsh on Sunday, January 24, 2010,

i have a great recipe for pumpkin bread!  it was my mom's recipe that i believe has been passed down through a few generations.  she died in 2004, and since then i have been making the bread during the holidays.  this year, i changed it up a bit, and made muffins instead, but used the same recipe, and made a ginger icing to go with it...so good!  now, i am trying to make the muffins more nutrient dense by changing up some of the ingredients.  here is what i have come up with so far...
agave ne...
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VIDEO BLOG!

Posted by Bree Marsh on Saturday, January 23, 2010,
hey super food peeps!  today i did a video blog!  first, let me say, i am sorry about all the "ums"  I can't believe i say it that much!!!  hehe!  anyhoo, here is a food demo for pizza dough.  tonight, we had acorn squash, gorgonzola, and arugula pizza....it was pretty darn good.  i was going to make a 2nd video to show you how i assemble the pizza, but it didn't work out.  so this is what i ended up doing....i basically followed the general recipe on food network, but gave it my own twist......
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"Mindful eaters tend to focus on expanding their diets rather than restricting them"

Posted by Bree Marsh on Thursday, January 21, 2010,
in the past two weeks i have cooked two veggies i have never even thought about preparing before!  rutabagas and spaghetti squash.  i am so glad i am doing this blog and expanding my diet!  i made the squash tonight by cutting it in half length-wise, scooping out the seeds, seasoning it with salt, pepper and a little olive oil and baking it at 375 for an hour.  *note - cutting this squash is extremely difficult, it is a very hard veggie, please be careful!  i cut off both ends, then stood it ...
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tastes like a treat, but it is a clean eat!

Posted by Bree Marsh on Tuesday, January 19, 2010,
tonight i made my pumpkin, or should i say squash, pancakes!  they are so yummy!  ryan (my husband) loves them!  i need to have him write a testimonial!  each serving is only about 350 calories, and that is with 1 tablespoon agave syrup.  here is the recipe...
2/3 cup whole wheat flour
1/4 cup almond meal
1 scoop unflavored whey protein powder (optional)
1.5 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1 egg
3/4 cup skim milk
3/4 cup canned pumpkin

combine all dry ingredients, then add wet and sti...
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acorn, butternut, and spaghetti...

Posted by Bree Marsh on Sunday, January 17, 2010,
what do all these words have in common?

they are all varieties of winter squash....my next super food!
i will be preparing all of these varieties this week, as well as some pumpkin treats!
to start things off, i have to say that i am IN LOVE with butternut squash!!!!  and even though botanically, winter squash is a fruit, i consider butternut squash one of my favorite veggies!    so why is it a functional food?...why the hell not?...that is the question!!!
1)  It is a good source of Vitamin K, R...
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rockin my week with fennel and leeks!

Posted by Bree Marsh on Friday, January 15, 2010,
hehe!  yes, i am eatin' um up!  tuesday, i chopped both veggies up and mixed them with some pre-julienned cut carrots and broccoli and placed them all on parchment paper, then laid a big piece of wild sockeye salmon on top, seasoned it all with salt, pepper, and ground coriander seed, and topped the fish with orange slices, then baked it all wrapped up in the parchment paper at 375 degrees for 20 minutes...it was delightful!  i served it with some quinoa.  talk about a nutrient dense meal!  t...
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leeks and fennel, a match made in heaven!

Posted by Bree Marsh on Tuesday, January 12, 2010,
so, as some of you who are very close to me know, i DO NOT like onions!  however, as of late, i have been able to tolerate them a bit more...if they are cooked and cut up into small pieces!  i REALLY want to start incorporating them more often, because they do have many great health benefits associated with them and my husband loves them and i do not want to deprive him of a joy in life...hehe!   so i feel in order to become more accustomed to their taste and texture, i am going to start by e...
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you can't afford not to eat it!!!

Posted by Bree Marsh on Friday, January 8, 2010,
as i close out the first week of my new nutrition blog, i want to give a much deserved round of applause to the all-mighty kale!  you are so powerful, yet so under used!  you readers out there all have your reasons for not including this in your diet...haven't heard of it, don't think you like it, don't know how to cook it, simply forget about it, etc, etc, but as you should clearly understand now, you can't afford not to eat it!  i already gave you some easy ways to incorporate it, and here ...
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kale recipes!

Posted by Bree Marsh on Wednesday, January 6, 2010,
last night i made creamy kale soup...quick shout out to my client natalie for finding the recipe in Athens Magazine! 
it was very good....not amazing...but very good!  here is what i did...
one big white potato, peeled, cubed, boiled, and mashed
saute 2 carrot sticks, 2 celery stalks, one onion, 3 garlic cloves (all chopped) in 3 tablespoons olive oil for about 10 minutes, then add all veggies to mashed potatoes in a big pot.  pour 4-5 cups of water over all veggies and bring to a boil.  simmer...
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sick of excuses!!!

Posted by Bree Marsh on Tuesday, January 5, 2010,
just a short rant before i post my kale recipe later today....
i am so sick of all the shortcuts out there!  for instance...
1. cleanses - WTF!!!  just start cleaning up your diet using my easy, clear, clean advice!  you do not need a "cleanse"  plus, it is probably extremely dangerous!!!
2. drinking juice to increase you vegetable intake! - JUST EAT VEGETABLES!  suck it up people...learn to cook them to make them taste good!  don't drink frickin' V8 juice to get your veggies in!!!
3. stupid exer...
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why phytochemicals in food put supps to shame!

Posted by Bree Marsh on Sunday, January 3, 2010,
there are more than 900 different phytochemicals found in foods!  they work together, along with nutrients and fiber, to protect our health.  by eating a variety of fruits and veggies, as well as nuts and whole grains, you can absorb optimal amounts of numerous phytochemicals!  since phytochemicals typically work together, supplementing with single phytochemicals seems like a waste of time and money to me!  and may not even be safe in such large doses!  the main phytochemicals in kale are bet...
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you know you want some GREEN in the New Year!

Posted by Bree Marsh on Friday, January 1, 2010,
NO, i am not talking about money!  i am talking about KALE!  yummy yummy kale!  i just recently started incorporating this super food into my diet, but have been slacking a bit lately....so kale is my first featured functional food in my new blog!  a few tidbits on kale to start off the week...
one cup of cooked kale is only 36 calories, 1g fat, 7g carbs (3g fiber), 2g protein, and over 350% daily value (DV) of vitamin A (most of it is beta-carotene, which is a carotenoid and antioxidant), 90%...
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About Me


Bree Marsh, MFCS, RD, LD Hi, my name is Bree. I love food! I love healthy food! I love sharing my food ideas and tips with you! Follow along and get inspired by all the interesting and easy ways to incorporate super foods into your diet. Check out the 'dense declaration' page for my story!

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 Disclaimer

Please keep in mind that although I am a Registered Dietitian and many of my recommendations are based on years of schooling and research, I am not your personal RD and I do not know of your specific nutritional struggles and/or health problems!  My advice, although many times is intended for the possible prevention of some chronic diseases, is not intended to cure any form of disease and/or medical problem.  Please consult your doctor before making any drastic changes in you diet or exercise routine!


 
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