Browsing Archive: February, 2011

how to get your greens

Posted by Bree Marsh on Sunday, February 27, 2011,
we all know "greens" are way up there on the density scale.  kale, collards, spinach, beet/mustard/turnip greens and swiss chard...this fabulous foliage should be consumed at least twice a week!  but how do you mix it up and go beyond the simple saute?....which is a wonderfully easy way to cook them!   here are my ideas.....with pics and/or recipes to perk your palate right up!

check out some of my old kale recipes
soups and salads work well with kale.  not too long ago i did a kale and beet so...
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simply roasted....

Posted by Bree Marsh on Thursday, February 24, 2011,
....is how i like to enjoy my veggies!!!  you can roast almost any vegetable!  most of the time i prefer the "high heat" method.  high heat is typically 400 degrees or above.  for most veggies, it takes between 20 and 40 minutes.  sometimes slow roasting at a lower heat is better.  one example is slow roasted tomatoes.  today, during my morning break between clients, i came home, pre-heated the oven, washed and chopped my veggies...turnips, cabbage, and beautiful purple carrots....coated them...
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summer salad...

Posted by Bree Marsh on Wednesday, February 23, 2011,
in winter!  ok, so i obviously did NOT use local veggies for this concoction!   and i bet it would taste even better in the middle of summer using produce from the farmers market!   but since i went to the store without a list this past weekend, i came up with this dish after seeing what Trader Joe's had in stock.  the corn was on the cob and the red peppers were long and skinny, so i thought i could grill um up to boost the flavor.  i always forget about avocado even though i am IN LOVE with...
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false alarm, weekly plan, and my obsession of the moment

Posted by Bree Marsh on Monday, February 21, 2011,
ok, first off....everything is right in the world again(hehe)....my camera isn't kaput!  battery was dead.  what threw me was that it just stopped while it was still on, i couldn't even shut it off or do anything, that has never happened before.  and even after i plugged it in to the charger...nothing!  after about an hour, after i took it to wolf camera with no hope (you'd think they are smart enough there to tell me it was simply the battery!) it finally shut off and charged back up.  it st...
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beautiful saturday dinner, sunday breakfast from the hubby, grocery store without a plan, and OH NO!!!

Posted by Bree Marsh on Sunday, February 20, 2011,
last night we had some friends over and had an amazing, beautiful, nutrient dense, super flavorful, and suprising easy laid back dinner.   i had bought some frozen sea scallops a while ago from a local specialty foods shop (Healthy Gourmet) and was waiting for the right time to use them.  they are caught the same day they are frozen and shipped down from Alaska.  they were some of the best i have ever had.  i thawed them in some cool water for about 45-50 minutes, opened and patted them dry, ...
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super simple 'culture clash' dinner

Posted by Bree Marsh on Friday, February 18, 2011,
tonight i was inspired by a variety of cultures to make one yummy dinner!  if i ran a restaurant or had dinner guests, i probably would not serve these two things together, but for just ryan and i at home, it was more than fine!  Asian slaw and smoked salmon on roasted garlic Naan (Indian flatbread) with lemony dill and caper sour cream spread. 

the was easy peasy to make, not much time at all is needed!

Asian slaw
2 tbsp light mayo
2 tbsp Bragg liquid aminos or light soy sauce
1 tbsp sesame oil
1...
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jalapenolicious venison stew and practice PICS!

Posted by Bree Marsh on Thursday, February 17, 2011,

i have been VERY lucky lately in the venison department!  many people at my gym hunt and frequently offer me some of their meat.  i rarely buy meat at the grocery store any more.  i am so over chicken, and i have a few moral issues with it anyway, along with beef.   i eat fish that are sustainably caught(i hope) and the wild game i am offered!   i prefer the ground venison.  last week a client gave me some that was ground up with jalapenos!   i cooked it up a bit and put it in the crockpot wi...
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luscious and lovely lentil burgers

Posted by Bree Marsh on Tuesday, February 15, 2011,
many different ingredients can be incorporated with lentils to form a patty, here are several i used...

1 cup cooked lentils
1/4 large onion, small dice
2 garlic cloves, minced
1 long sweet red pepper, small dice
1/4 cup rolled oats
1/8 cup spelt flour (whole wheat would work too)
1 egg white
about 2 tbsp prepared pesto, check out my recipe
salt and pepper
olive oil
saute onion and red pepper in about 2 tbsp olive oil for about 5 minutes on medium heat, then add garlic and cook another minute or so...i...
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OH...sardine pasta, how do i love thee....

Posted by Bree Marsh on Friday, February 11, 2011,
let me count the ways!

1. you give my body the essential omega 3 fatty acids it needs to improve my heart health, make my hair, skin, and nails beautiful, cushion my joints, and boost my immune system without being overly fishy
2. you excite my eyes and tingle my taste buds with bold, beautiful, sweet and savory sun-dried tomatoes
3. you provide just the right bite with salty and satisfying small bundles of flava aka capers
4. you mellow me out with the slight touch of lemon zest and juice and ...
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a rare "weight loss" post

Posted by Bree Marsh on Wednesday, February 9, 2011,
i usually like to focus on nutrient dense foods/meals and how they affect your health and NOT on weight loss, even though it is an enormous issue in this country, but i saw a blurb on msn website after i signed out of my hotmail account that caught my eye and i thought i would expand on it and provide my insight!  check out my agree factor...1-5 at the end of each tip (5 = i fully agree with the argument
here is the article
5 signs...
MY THOUGHTS...
1. the all-powerful scale, i think it could be...
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cabbage cups are...

Posted by Bree Marsh on Monday, February 7, 2011,
a great way to make simple ground turkey breast more fun! 

recipe adapted from Food & Wine magazine

heat 1 tbsp olive oil in a large skillet over medium heat, then add 1 pound ground turkey breast.  break up meat as it cooks.  when about half of the pink is gone, add 2 stalks minced lemongrass*, 2 sliced green onions, and one minced shallot, cook this with meat until all the pink is gone.  now add 1/3 cup chicken or vegetable stock, 1 tbsp fish sauce**, and 1 tbsp lime juice (fresh is best!). ...
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almost ready for the start of my "season"

Posted by Bree Marsh on Monday, February 7, 2011,
if i really want to call it that!!!  breaking the norm a bit tonight, and talking about training instead of nutrition!  last season, i did 4.5 triathlons (one i didn't finish due to heat exhaustion!) and one figure show.  that was A LOT for me!  this "season" i have one for sure race, Iron Girl in may, and a few maybes down on the calendar!  i do enjoy racing and the training that is involved to be competitive, but decided to focus a little more on some other things that usually get thrown on...
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kale, avocado, and edamame soup topped with...

Posted by Bree Marsh on Friday, February 4, 2011,
beets, apples, balsamic, and toasted walnuts.  uh, yum! 
at first, this soup was labeled "interesting" by both ryan and I, which is typically the kiss of death!  however, after about 3 to 4 spoonfuls, it was extremely hard to slow my pace!  i probably downed the entire bowl in about 2 minutes!!!  so much for the slow food revolution :)  i got inspired to make this by a recipe in whole living magazine for a kale and beet salad with avocado dressing....i thought "that would be great as a soup!"...
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"butternut squash wontons" is...

Posted by Bree Marsh on Thursday, February 3, 2011,
not the simplest and quickest recipe in the book, BUT it was good!  do these when you got a lot of time, a little patience, and maybe a tall glass of wine!  it is definitely a process.  first up....roast the squash.  you are only going to need about half of a small butternut squash, unless you want to fold and glue wontons all day, but roast the whole thing anyway and save the other half for some soup or risotto!  cut the ends off the squash, cut it in half length wise, scoop out seeds (you c...
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breakfast of champions

Posted by Bree Marsh on Wednesday, February 2, 2011,
after training my 5:45am client and completing a challenging speed workout on the treadmill, i came home, showered off, and made my 2nd breakfast of the day!  my first breakfast was an experiment.  i made THIS RECIPE.  it was pretty good, but i heated it up a bit, i couldn't eat it super cold right out of the fridge!  for my 2nd breakfast, i made my protein pancakes(recipe is in 'dense dishes' section!) in the waffle maker.  i smudged some PB between the 2 and topped it with strawberries, blu...
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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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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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