Browsing Archive: January, 2014

Breakfast for Brighan

Posted by Bree Marsh on Wednesday, January 15, 2014,
who's Brighan? ask...that's me!!!

Brighan Lee :)

Here's my three favorite breakfasts right now…

1/2 cup egg whites
1 banana OR 1/2 cup cooked sweet potato or pumpkin
2 tbsp ground flax
1/2 scoop whey protein (~2 tbsp/10 grams)
1 tbsp chia seeds
flavorings…a little cinnamon and/or vanilla extract
other additions…1 tbsp cocoa powder or cocoa nibs

put everything in a blender and blend until smooth.  cook like a pancake (or put in waffle maker). makes one big one or two small.  top with...
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Creamy coconut risotto

Posted by Bree Marsh on Wednesday, January 8, 2014,

2 tbsp virgin coconut oil
1/2 onion, small dice
4 celery stalks, small dice
2 carrots, small dice
2 garlic cloves, peeled and minced
1/2 cup arborio rice
2 tbsp rice wine vinegar 
1.25 cups chicken or vegetable broth
1 can (14oz) coconut milk, i used light
1 tsp gound coriander
1 tsp ground ginger
1/2 tsp paprika
1/2 tsp tumeric
OR…you can use 2 tsp of a pre made curry powder, instead of the four spices above
1/2 cup chopped cliantro
juice from small lemon or lime
avocado (optional)

heat up oil in a large n...
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Roasted Red Pepper Pesto Pasta with Kale and Chickpeas

Posted by Bree Marsh on Sunday, January 5, 2014,

One jar (12oz) roasted red peppers
1/4 cup (1oz) sun-dried tomatoes
1/4 cup (1oz) walnuts
1 tbsp capers
2 tbsp extra virgin olive oil, divided
salt and pepper
2 cups (5oz) kale, roughly chopped
one can (14oz) chickpeas, drained and rinsed
12oz(dry) pasta of choice, I used brown rice spaghetti
feta cheese (optional) for topping

In a blender or food processor, combine peppers, sun-dried tomatoes, walnuts, capers, and 1 tbsp oil, and puree until smooth and creamy, set aside.  At the same time, heat a larg...
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Sweet and sour crockpot chicken

Posted by Bree Marsh on Friday, January 3, 2014,

One large onion, thinly sliced
2 chicken breasts, boneless, skinless
3 cloves garlic, peeled and minced
one small piece(~1/2sq. inch) fresh ginger, peeled and minced
1/3 cup soy sauce
1/4 cup rice vinegar
3 tbsp ketchup
2 tbsp brown sugar
1 tbsp canola oil
1/2 cup roasted cashews (optional)

served with kale brown rice
1/2 cup brown rice, dry
5oz kale, about 2 cups
1.25 cups chicken stock

place sliced onions in the bottom of crockpot. Place chicken breasts on top of onions. Sprinkle garlic and ginger over c...
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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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