Browsing Archive: June, 2010

cabbage cups

Posted by Bree Marsh on Wednesday, June 23, 2010,
dinner last night...

spicy turkey and lentil cabbage cups....here is what i did...
ingredients - 10-12 large cabbage leaves, 1 lb ground turkey breast, 2 tsp olive oil, 1/2 chopped onion, 1 cup dry lentils, 1 can diced tomatoes, spices(you do NOT need all of these to make it taste yummy!-1/2 tsp red cayanne pepper, 1/2tsp tumeric, 1/2 tsp salt, 1 tsp coriander, 1 tsp cinnamon, 1/2 tsp ground ginger, 1/2 tsp garlic powder, 1/2 tsp mustard seeds, 1/2 tsp cumin seeds).
1. blanch the cabbage leaves ...
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in search of sulforaphane....

Posted by Bree Marsh on Tuesday, June 22, 2010,
AND I FOUND IT....
bringin back the super food of the week and starting with a true star!
cabbage!
it is a cruciferous veggie, in the same family as Brussels, kale, cauliflower, and broccoli.
it is super high in vitamin K and vitamin C....one large leaf = 20% vitamin C!  and even more K. very low in calories.
it is a super cancer fighting food, especially colorectal, breast, and prostate...full of anti-oxidants and phytochemicals, including sulforaphane.
it is very versatile....not only for coles...
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what is kohlrabi?

Posted by Bree Marsh on Friday, June 11, 2010,
CLICK HERE FOR A PIC!!!

high in vitamin C, fiber, potassium, and B6 and a good source of folate, thiamin, and magnesium, kohlrabi is a great veg to experiment with.  this was the very first time for me.  of course, it is very low in calories and is 15% protein!  kohl = cabbage and rabi = turnip.  it is considered a wild cabbage plant, along with cabbage, cauliflower, broccoli, kale, brussels sprouts and mustard greens, and we all know how good those are for us, right!?  you can eat it raw or c...

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some things i do almost every week...

Posted by Bree Marsh on Monday, June 7, 2010,
that help me stay consistent with my nutrition. 
1. i cook a grain in bulk.  right now i am sticking with quinoa.  you could do brown rice, whole wheat pasta, barley, bulgur, farro, millet, couscous.....just make sure it is a WHOLE grain!  i like to cook it in a broth to increase the flavor!
2. i make a pesto.  this can be done with pretty much any fresh green herb or dark leafy green, nuts or seeds, and oil.  that is the base.  then you add flavor with garlic, lemon, salt/pepper, and parmesa...
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more on planning...

Posted by Bree Marsh on Thursday, June 3, 2010,
get a dry erase board and write down your dinners for the week.  this is a good way to hold you accountable AND make it fun for the family.   when the family sees what is coming up for dinner, they may get excited.  you can either make it very descriptive for those adventurous folks or hold back a bit if you have some picky eaters!   if you are planning a new fruit or vegetable each week, underline it on the board.  let the family in on the planning...remember from my previous post, pick a da...
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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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