Welcome to your first recipe upload! I LOVE breakfast. I would have it for every meal because it is tasty and easy to make! A few good rules for a meal are to make at least half your grains whole, include a fruit or vegetable, and include a lean source of protein. This recipe hits them all! Whole grains are great for lowering the fat and cholesterol in your blood, think of whole grains (fiber) as a dish rag or sponge for the circulatory system! Whole grains (fiber) are also great for digestive health and prevention of colon cancer! Super veggies like bell peppers are full of vitamins and minerals like vitamin A and C! Vitamin A is great for immune function and vision and vitamin C is great for wound healing and immune health. Eggs are a good lean source of protein to help satisfy you at your meals. This recipe will cost you about $1.36 for one serving. However, you might need to purchase a can of cooking spray which will run you about $1.97 for a 8 oz can and a bottle of canola oil, $2.28 for a 48oz bottle, if you do not already have these ingredients. Both the spray and oil will last you a long time, just keep them stored in a cool dry place! A bottle of seasoning blend is about $2.60 which will also last you a long time if stored in a dry cool place. Nutrition information is listed in the document below! Let me know what you think of the recipe! Click on the document below to view or download!
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Hope everyone had a great Valentine's Day! My fur babies got plenty of love and I made sure to get myself a pint of Halo Top ice cream (just 360 calories per pint!). Just when you think you have made it past the Christmas holidays with sweets and treats galore, BAM! Valentine's Day shoots you with a chocolate arrow! Lets come down to reality after that high and talk about life. The decisions we make every day about our diet and lifestyle can be overwhelming when it comes to wanting to get healthier. Slow and consistent changes are what add up and make the most difference towards your goals. There will always be candy and chocolate in the store but why is it so much more tempting when it is front and center during the holidays? Out of sight, out of mind! Picture it, you have done so well at the grocery store; made a shopping list, picked up your fruits and vegetables, and avoided the candy isle, but then you go to check-out and you see the grab-n-go foods and we all know how it goes from here! When you are exposed to what you fear or tempts you, you either give in or make the decision to stay strong! So, is giving in always bad? NO, but your goals rely on the decisions you make so make the best one! So, what can you do to help with exposure? What's on the Dietitian's Plate?
Tips for surviving the grocery store monster: 1. Always eat a balanced snack or meal prior to entering the store. Choose a snack with at least 7g (1 oz) of protein and 15-20g of carbohydrates. Examples: 1 small apple and a tablespoon of natural peanut butter; light mozzarella cheese stick and a small piece of fruit; Low-fat or Greek yogurt with at least 7g of protein per serving 2. Aim to mainly shop the perimeter of the store. Here you will find the freshest foods such as fresh meat and fresh fruits and vegetables. 3. If you grab something you know is a temptation or will steer you from your goals, embrace it! Let it ride in your cart for a while and like a good friend you don't want to charge for gas, put it back in its home. *Remember, it is always okay to treat yourself! Here is one of my favorite chocolate and sweet treat alternatives to keep you going strong! Naked Strawberries An alternative to chocolate covered strawberries Ingredients: Carton of strawberries, Light or fat-free whipped topping (Cool Whip), Unsweetened baking cocoa Steps: Wash and core 5-6 medium strawberries. You can core strawberries with a paring knife(carefully!) or use a straw; push the straw through the bottom until the leaves pop off. Use a small spoon to scoop just enough whipped topping to fill the inside of a strawberry and stuff the berry. Lay all 5-6 berries out on a plate and sprinkle with cocoa power. 'It's the little things that can make us happy; wrinkle-free clothes, a baby smiling, or a recipe turning out perfect. When the little things make us happy, life seems a little better. I am so excited to begin my first blog post of many that will hopefully reach a greater number of people and improve the health and happiness of many. My little thing of happiness is when I prepare a recipe that turns out just like the picture and tastes wonderful. It brings me even more happiness knowing it will fuel and nourish my body but not break the bank. Since working as an outpatient dietitian and now as a rural public health dietitian, it is becoming more clear to me that the number one thing we need to live might be harming those who may not know how to cook or feel they cannot afford nutritious food. I hope to change that dynamic as much as possible. Each week I will showcase a new recipe that is nutritious, delicious, and affordable. I hope to also upload videos showing you how I prepare the recipe in my own kitchen and giving you the tips and tricks you need to make it amazing! I will also begin compiling recipes I have made or modified and put them into categories for you all to access at any time. I will tell you all the hard nutrition facts, how to make it, and how much it costs per serving.
My second mission in the kitchen is to bring you science-based evidence of nutrition which is what has fueled me to make this site. Too many times have I opened my social media pages to a new diet trend which is both inaccurate and possibly harmful to your health. My entire profession is specialized in human nutrition and how to distinguish facts from fiction in the science world. It is easier to achieve good health when you learn proper nutrition, have emotional wellness, and learn the power of physical health . My mission in the kitchen is more than making a low-cost meal, it's to bring you wellness and show you the power of nutrition! I hope you enjoy what's on the Dietitian's Plate! Delicious Regards, Paris Doty, RD/LD |
AuthorParis Doty, RD, LD is a native of Missouri with a passion for rural public health. She is a Southeast Missouri State University graduate and completed her internship through University of Oklahoma. Above all, she is a lover of all things nutrition! Archives
June 2018
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