Browsing Archive: June, 2011

Creamy coconut mango rice topped with....

Posted by Bree Marsh on Wednesday, June 29, 2011,
soy glazed garlicy and gingery peppers and edamame.....what a mouth full....literally!
i have to say this was way more than just deliciously was a party in my mouth and flava was definitely on the guest list!  am i a dork or what?

Creamy coconut mango rice
2 cups cooked rice....
i cooked up a huge portion of brown basmati rice and saved some for the rest of the week to mix with beans and pesto
1 (14.5oz) can light coconut milk
1 tsp ground coriander
pinch of salt ~1/8 tsp
1.5-2oz na...
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Shrimp and greens

Posted by Bree Marsh on Tuesday, June 28, 2011,

A yummy dish from last week.  4 servings.
1 pound frozen (or fresh) shrimp, medium-large, peeled and de-veined (pink shrimp, wild-caught in the US are the best choice, try to avoid grey/black shrimp that are caught oversees)
sprinkle of salt and pepper
2 tbsp olive oil
1 tbsp dried dill (optional)

6 cups roughly chopped mild* greens, i used Brussels Sprout greens
1.5 cups stock
1 cup couscous, whole wheat if possible
Juice from one lemon, zest also if you have a rasp/zester/microplane**
1/4 cup grate...

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Chocolate chia soaked oats

Posted by Bree Marsh on Wednesday, June 22, 2011,
awesome easy breakfast.  can be made the night before!

combine dry ingredients in bowl - 1/3 cup rolled oats, 1 tbsp (1/2 oz) chia seeds, 1 heaping tbsp (1/2 oz) cocoa nibs

you can maybe find chia seeds and cocoa nibs at the regular grocery store, but i order mine on-line at either or

combine wet ingredients in a bowl or directly in a measuring cup - 1/2 cup plain, low-fat kefir (could also do almond milk), 1 tbsp natural peanut butter, 1 tbsp honey

pour wet ingredients int...
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WAHOO! tacos

Posted by Bree Marsh on Monday, June 20, 2011,
or should i say.....wahoo fish tacos....

Before i let you in on the recipe for these yummy looking bundles of flava, i must tell you that i would in fact change a few things, it wasn't the best it could be!
1) i used soft CORN time i will use flour
2) i used wahoo fish, which was very good, but a little firm for tacos, next time i will use tilapia or trout maybe
3) i used all green cabbage, time i will use a mixture of red and green cabbage and i will shred it mysel...
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My trip to Vietnam

Posted by Bree Marsh on Saturday, June 18, 2011,
well, i went Asian again, but this time it wasn't Chinese, Japanese, or Thai, it was Authentic Vietnamese! 

I know what you are going to think when i tell you about this recipe..."are you serious"...but it was truly a delight!  Thanks so much to my client Carol for telling me about it! 

I tried to keep it very authentic except for one modification, it is typically done with pork belly aka slab bacon, which is almost all fat, so instead, i used pork loin.  also, i did it in the crockpot instea...
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Meat and Potatoes!

Posted by Bree Marsh on Thursday, June 16, 2011,
you heard right!  not a typical dinner for us, but since they had ground lamb at the farmers' market and i have been wanting to try to cook it for a while, we changed things up a bit and got a red meat boost this week!  

Lamb meatballs and creamy mint potato salad

1 lb ground lamb

3 tbsp breadcrumbs, i used panko
2 garlic cloves, minced*
3 tbsp grated parm cheese
1 tsp dried oregano or Italian seasoning
1 tsp ground coriander
1 egg
1/2 tsp salt

3 tbsp olive oil
1/2 cup stock, i used vege...
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spiced up cabbage and toasted walnuts....

Posted by Bree Marsh on Tuesday, June 14, 2011,
with orange ginger chicken strips.

Chicken first....

all i did was marinate 6 boneless skinless chicken breast tenders in some leftover orange juice and zest and minced fresh ginger that i had from my orange ginger muffins i made on sunday.  i would say it was about 1/2 cup of juice, 1 tbsp of zest, and 2 tsp minced ginger.  i let it marinate for a couple hours.

before you start cooking the chicken, pre-heat the oven to 375, shred up one medium head of green cabbage (or you can buy pre-shredded...
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another great pie to give a try

Posted by Bree Marsh on Monday, June 13, 2011,
i love pizza...who doesn't?!

yes, i like the good old meat and cheese as much as anyone, but i am always looking for ways to make it more nutrient dense of course!!!  i like changing up the sauce....sometimes i'll do butternut or acorn squash puree, sometimes i'll do pesto....this time, it was eggplant and white beans....hey, don't knock it til you try it!!!

one medium eggplant, chop up into big (about 2 inch) pieces
1/2 large yellow onion, big chucks or slices
3 garlic cloves, smashed and peeled...

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Fennel and celery salad with...

Posted by Bree Marsh on Friday, June 10, 2011,
smoked salmon on sliced roasted baby potatoes.

Like i mentioned in my previous blog, i haven't been feeling super creative lately, so i have been asking others for ideas and am trying to keep it pretty simple.  Wednesday night, I made a fennel and celery salad that my friend Jane has made a few times that i LOVE! 

i paired this with some smoked salmon spread that i served on top of sliced roasted potatoes.  i roughly chopped some store bought smoked salmon and mixed it with some capers, choppe...
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Asian Flavors Amaze Again!

Posted by Bree Marsh on Thursday, June 9, 2011,

12-16 ounces of veggies, chopped up into bite sized pieces, 2-4 cups raw
1 tbsp oil, olive or canola
4-6 ounces extra firm tofu
1" square fresh ginger, peeled and minced
2 garlic cloves, peeled and minced
juice from one lime
1/2 tsp ground coriander
4 ounce can green chiles, drained and diced
2 tbsp tahini
1 tbsp soy sauce
1 14 ounce can light coconut milk
4 ounces dry thin spaghetti

Start with veggies
i used broccoli and carrots.  dice up and saute in a large skillet with a tbsp or so of oil over medium ...
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Pizza Please!

Posted by Bree Marsh on Monday, June 6, 2011,
with some greens and 3 kinds of cheese!

Start by making the dough using my recipe on the 'dense dishes' page.
Allow the dough to rise for 20-40 minutes in a warm spot.  I put mine in the sink (in a bowl) in a little hot water and cover it with a towel.

It should almost double in size!

Then, spread the dough out gently on a pan or pizza stone using your hands, which have been slightly greased up, and top with some dense ingredients. 

I used some roughly torn kale and broccoli greens, diced tomato...
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roasted sweet and spicy slaw

Posted by Bree Marsh on Wednesday, June 1, 2011,

1 head of red/purple cabbage, cored and roughly shredded (mine was exactly one pound after shredding)
6 ounces of shredded carrots, about 2 cups
5 ounces diced mango, fresh or frozen, about a cup
1 tsp salt
3 tbsp canola oil

pre-heat oven to 450 degrees F.  spread out veg and fruit on large baking sheet, drizzle with oil and sprinkle with salt, and toss around to coat.  bake for 25 minutes, turning once half way through. 

while that is roasting, make sweet and spicy sauce by whisking the following...
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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!

Help me out with some of my future projects!!!


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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