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French Lentils with artichokes, spinach and green beans

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Lentils are one of my favorite legume! I especially love to have this dish after a long bike ride or a long run as all of the macronutrients are replenished in my body!

A good source of fiber, protein, vitamin B1, iron, zinc, potassium, B6, vitamin C, folate, vitamin K!

Ingredients:

1 1/2 cups dried lentils

1 box organic chicken or vegetable stock (or you can make your own)

2 tablespoons olive oil

4 cloves garlic chopped

1 red onion chopped

1 pound green beans with ends snipped

1 bag frozen artichoke hearts

1 bunch spinach leaves washed

1/4 tsp. thyme or if you have fresh several sprigs chopped

Salt and pepper to taste

4 oz. can of tomato sauce (or you can make your own)

1 (16 oz.) can of plum tomatoes chopped

Directions:

Place vegetable or chicken stock in a crock pot, add 4 cups water. If you do not have a crock pot then place it in a soup pan on the stove. Add lentils to the crockpot and cook on high for about 2 hours or on low for 4 hours. If you are using the stove top method then bring water to a boil and add lentils and allow to simmer until lentils are soft.

Add olive oil to a saute pan and add garlic and onions. Allow to cook until soft. Add green beans, artichoke hearts and saute until soft. Add spinach and allow to wilt. Add tomatoes and sauce and continue to cook until it is at a temperature to your liking.

Add lentils to a bowl and top with vegetable saute. Enjoy!

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Cooking Class to Benefit Andy Welch Racing and the CKG Foundation!

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Pumpkin Seed, Squash and Shrimp Saute

Ingredients:

2 pounds shrimp

3 cloves garlic chopped

1 onion slivered

3 yellow squash- use a spiralizer and slice thin

3 zucchini – use a spiralizer and make zucchini noodles

2 cups spinach

1/4 cup toasted pumpkin seeds

1 tablespoon olive oil

Steam shrimp and put aside. Place a pan on the stove and turn the heat on low. Add olive oil and saute garlic until it begins to toast and then add onion and continue to saute. Add zucchini noodles and yellow squash and cook for about 3 minutes then add spinach. Add the vegetable mix to a platter and place shrimp on top then sprinkle with pumpkin seeds. Serve immediately.

Serves: 4

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Fish Tacos with Mango Salsa

Red drum has become one of my favorite fish. It is offered at Yellow Umbrella in Richmond, VA. These tacos are loaded with fresh fruit and vegetables which have plenty of nutrients including iron, vitamin C, potassium, vitamin A, Vitamin B-6, folate, and niacin. This is a easy dish to prepare for dinner and kids will love it!

Ingredients:

1 pound Red Drum (I buy mine from Yellow Umbrella

1 tablespoon olive oil

1 lemon

Jalepeno – 1/4 chopped

Garlic – 2 cloves

Onion – 1/4 chopped

Spinach – 1 cup

Corn or whole wheat or gluten free tortillas

Pour the olive oil over the red drum. Squeeze the juice from the lemon on the fish. Bake at 350 degrees for 30 minutes or until fish is flaky.

Saute onion, garlic and jalepeno. Add spinach and put to the side.

Place 4 oz. of the fish on the tortilla. Add the spinach saute. Top with the mango salasa.

Mango Salsa

1 mango chopped

1 jalapeno chopped

1/4 cup onion chopped

3 garlic cloves chopped

1 cup cilantro chopped

1 lime

Add all of the ingredients to a bowl and squeeze with lime. Allow to be refrigerated for about an hour.

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Black Bean Beet Patty with stir fry

Black Bean Beet Patty

Ingredients:

2 cups black beans

3 cloves garlic chopped

1 small red onion chopped

1 purple sweet potato

2 whole beets

3 tablespoons Hemp seed

1/4 cup nutritional yeast

salt and pepper to taste

I soaked my black beans at night then cooked them in the slow cooker the next day. If it is easier for you to buy canned black beans make sure you rinse them thoroughly. Chop beets and purple sweet potato and place in a dutch oven along with 1 tablespoon olive oil to roast for about 15 minutes. Add olive oil to a pan and saute the red onion and garlic. Add black beans to a bowl along with the roasted beets and sweet potato. Mash them together and add the toasted onions and garlic. Add the hemp seeds and nutritional yeast and then make into patties. Add grape seed oil to a skillet and cook on low until black bean patties are brown on each side. Place on a plate and allow to cool so the patties will then hold together.

Vegetable Stir Fry

Ingredients

2 cups chopped broccoli

3 garlic cloves chopped

1 small red onion chopped

2 cups kale chopped

1 cup shittake mushrooms chopped

Add olive oil to a saute pan and turn stove on medium heat. Add vegetables and begin to saute then slowly turn down the heat and allow vegetables to cook until you like the texture.

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This is a great vegetarian dish to start the new year with. Full of antioxidant nutrients, the beets and the greens will provide iron, vitamin C, folate, magnesium and fiber.

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Beet Blueberry Vegan Complete Smoothie

My newest smoothie creation is made up of unsweetened hemp milk, beet’s and blueberries. Of course I add my favorite protein powder, Vegan Complete which has 15 grams of protein along with fiber.

Beetroot is a rich source of phytochemical compounds that includes ascorbic acid, carotenoids, phenolic acids and flavonoids. Beetroot is also one of the few vegetables that contain a group of highly bioactive pigments known as betalains. A number of investigations have reported betalains to have high antioxidant and anti-inflammatory capabilities. This has sparked interest in a possible role for beetroot in clinical pathologies characterized by oxidative stress and chronic inflammation such as liver disease.

We all know that blueberries are a rich source of antioxidant and 1 cup has 8 grams of fiber!

Ingredients:

1/2 cup unsweetened hemp milk

1/4 cup water

1/2 cup frozen blueberries

1/2 cup frozen red beets

Vegan Vanilla Complete Protein powder – 2 scoops

Put in blender and blend until smooth and creamy! Enjoy!

If you mention you saw this blog post receive 10% off on a canister of Vegan Complete!

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LIGHTEN UP AND AMY’S ARMY PRESENT:

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Tina’s Cardiometabolic Protein Smoothie, and a Sale!

It’s the time of year where you want something quick, refreshing and satisfying. I combined dark cherries with Fit Food Complete and coconut milk with a added boost of quercetin to help with seasonal allergies. Why call it Cardiometabolic? It has the perfect balance of protein, carbohydrate and fat along with fiber to help stabilize the blood sugar and to make it heart healthy!

Quercetin became a popular and widely used remedy for sinus congestion, sneezing, and the pollen season. I have been using it daily and so far sneezing, nasal congestion and headaches have been low!

For the next two weeks (April 23rd-May 6th) we will be offering 10% off of Fit Food Complete. When you come into the office or call please mention it and we will gladly apply the discount!

Ingredients:

1 cup fresh spinach

2 scoops Fit Food Complete

1/2 cup unsweetened coconut milk

1/4 tsp. Quercetin (I use Designs for Health)

12 frozen cherries

Add coconut milk with 1/2 cup water to your blender. Add 1 cup fresh spinach and the quercetin and blend on high. Add protein powder and cherries and blend until you have a creamy smoothie.

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Chicken Chinese Cabbage Fajatas with Black Bean Toasted Pumpkin Seed Salsa

This dish is full of color and flavor and is super easy. It is packed with fiber, antioxidant nutrients as well as protein and low glycemic index carbohydrates.
You can use the salsa on any salad or just for a dip!
Ingredients:
3 (4 oz.) chicken breast
1 tablespoon olive oil
1 shallot chopped
1 teaspoon roasted garlic (I use Penzey’s)
1 teaspoon turmeric
1/2 teaspoon coriander
ground black pepper
1 lime
1 blood orange
1 head of savoy cabbage to use for wraps
Add a chicken breast to a glass pan along with 1 tablespoon olive oil, shallot, roasted garlic, turmeric, coriander, black pepper, juice of 1 lime and juice of 1 blood orange. Allow to marinade for at least 1 hour in refrigerator. Heat a pan over low heat, add olive oil and add chicken and cook until cooked through.
Black Bean Salsa:
1 can black beans drained
2 tablespoons toasted pumpkin seeds
1 red pepper chopped
1 orange pepper chopped
2 cloves garlic chopped
6 sprigs of cilantro chopped
1/4 serrena pepper chopped
1 lime
1 tablespoon olive oil
Pepper to taste
1 avocado
Toast pumpkin seeds in 1 tsp. coconut oil.
Place black beans, peppers, garlic in a bowl. Add dressing. Add cilantro and mix. Top with toasted pumpkin seeds.
Place a few pieces of chicken in one of the cabbage leafs and top with black bean salsa!

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