Browsing Archive: May, 2011

staying dense at the lake!

Posted by Bree Marsh on Tuesday, May 31, 2011,
this past weekend, even though we were on a little vacation and there were hotdogs and hamburgers all around, we tried to keep it dense by making some smarter choices for dinner sunday night.  all recipes were concocted by my good friend Jane and had some really flavorful and nutrient dense ingredients!   along with our grilled porkloin, we had whole wheat pearl couscous salad with fresh tomato, basil, and balsamic, chickpea and parsley salad with lemon, olive oil, and parmesan, and fresh cor...
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spinach, artichoke, and sun-dried tomato frittata

Posted by Bree Marsh on Friday, May 27, 2011,

serves 2
2 cups spinach (about 85grams), roughly torn
1 14oz can artichoke hearts, drained and quartered
1/3 cup sun-dried tomatoes, cut into strips, reserve 1 tbsp oil if they were jarred
4 whole eggs
1/3 cup egg whites
2 tbsp liquid - milk, water, stock
2oz feta cheese, crumbled, mine was flavored!
1/4 tsp salt
pepper to your taste

heat up a large OVEN-SAFE skillet, non-stick or cast-iron, over medium heat.  add oil (if you didn't reserve oil from sun-dried tomatoes then use olive oil), then add spi...
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Parm and panko fish with fennel and pepper couscous

Posted by Bree Marsh on Wednesday, May 25, 2011,

serves two

2  3-5 ounce white fish fillets, i had some trout in the freezer, tilapia or cod would work well too
1 tsp fresh or dried dill
2 tbsp grated parm cheese
2 tbsp panko (can use regular breadcrumbs also)
a little oil to drizzle or spray tops with

2 tbsp olive or canola oil
1 bell pepper, red, yellow, or orange, small dice
1 fennel bulb, cut out the core, small dice
1/4 tsp salt
2 garlic cloves, minced
4 green onions, rough chop
2/3 cup stock, veggie or chicken
1/2 cup whole ...

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monday and tuesday

Posted by Bree Marsh on Wednesday, May 18, 2011,
last night, we had coconut and panko crusted salmon with lime coconut broccoli stir-fry.  very satisfying! 

2  4-6 ounce salmon fillets
1/4 cup shredded unsweetened coconut
1/4 cup panko
1/2 tsp kosher salt
1/4 cup + 2 tbsp fresh lime juice
1/2 cup light coconut milk
2 tbsp light soy sauce or Bragg liquid aminos
2 garlic cloves, minced
1 head of broccoli, cut into bite-size pieces
olive oil

Pre-heat oven to 450.  Place the 2 tbsp lime juice in a large bowl.  Combine shredded coconut, panko, and salt in...
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cheesy tuna puttanesca pasta and race report

Posted by Bree Marsh on Monday, May 16, 2011,

1 tbsp olive oil
2 cloves garlic, minced
8 kalamata olives, quartered
2 tbsp sun-dried tomatoes, in strips
1 can(5-6oz) albacore tuna, drained
2 tbsp white wine (optional)
2 tbsp nutritional yeast (optional)
1 tsp dijon mustard
1/4 cup chicken or veg stock
8-10 small fresh mozzarella balls, halved
2 tbsp fresh grated parm cheese
7oz dry pasta

bring about 6 cups water to a boil in medium sauce pan.  heat up a large skillet over medium high heat.  add oil and garlic and cook for about 2 minutes....
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roasted carrot and cauliflower couscous AND race preview!

Posted by Bree Marsh on Friday, May 13, 2011,

3 carrots, small dice
1 head cauliflower, cut up into bite sized pieces
2 tbsp olive oil
1/2 tsp salt
1 cup stock
1 garlic clove, smashed and peeled
1 cup whole wheat couscous
1/2 cup orange juice
2 tbsp balsamic vinegar
1/2 cup chopped fresh herbs, i used green onions and lemon balm(thanks Jes!)...parsley, basil, mint, they all work too!

pre-heat oven to 325.  coat carrot and cauliflower pieces in oil, salt and pepper and spread out evenly on cookie sheet.  bake for about 45-50 minutes, until te...
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Sweet potato pecan pancakes with REAL maple syrup

Posted by Bree Marsh on Tuesday, May 10, 2011,

i am sorry i haven't posted in a while, i have been super busy, but i will try to get in a few this week! 

this recipe is very similar to my sweet potato maple pecan muffin recipe.  one difference is the syrup goes on top instead of in the batter. 

1 cup whole wheat flour
4 tbsp ground flax seeds
1 tsp baking powder
1/2 tsp salt
1/4 tsp cinnamon or allspice (optional)
1/4 cup water
1 cup almond milk (cow's milk or soy milk work too)
1 cup cooked sweet potato
1 tbsp honey
1 tbsp canola or vegetable oi...

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Broccoli sage pesto

Posted by Bree Marsh on Friday, May 6, 2011,

2 large broccoli crowns, just use the flowers, save the stems for something else, like stir-fry or soup
1 packed tbsp sage leaves
1/3 heaping cup walnut halves and/or pieces
1 garlic clove and/or 4 scallions
juice from 1/2 lemon
1/4 cup grated parm cheese
1/2 tsp salt
1/4 tsp pepper
2/3 cup stock, chicken or veggie
2 tbsp extra virgin olive oil

put everything, except oil and stock, in the food processor (oh how i LOVE my food processor!) and pulse on low until the majority of it is broken up, then turn...

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tator tots baby!

Posted by Bree Marsh on Wednesday, May 4, 2011,
all i did was pull um out of the freezer and bake um according to the package directions.....

HA!.....fooled ya for a minute, didn't I?   no way did i go that route!!!

it took a little more effort than that! 

12 ounces baby gold potatoes
2 tbsp egg whites
1 tbsp corn starch
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp cayenne pepper
1 tsp whole wheat flour
2 tbsp vegetable/canola oil
1/4 tsp salt

put potatoes in a large pot of cold water, bring to a boil, reduce heat and cook for 10 minutes, un...
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sweet and sour bok choy

Posted by Bree Marsh on Monday, May 2, 2011,

4 bunches of bok choy

chopped and washed

1 tbsp vegetable/canola oil
1 green onion, small dice
1 clove garlic, minced
1" cube fresh ginger, peeled, minced
1 tsp honey
1 tsp brown sugar
1 tbsp cornstarch
2 tbsp soy sauce
1 tbsp red wine vinegar
1 tsp sesame oil
1/2 tsp chili sauce or cayenne pepper
1/2 tsp fish sauce (optional)
1 tbsp chopped fresh parsley (optional)

heat up a large skillet over medium high heat.  add oil, bok choy, and green onion.  saute for 8-10 minutes.  in meantime, combine all other in...
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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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