Get Grilling with my Grill It Meal Plan featured on Plan to Eat! @cookinRD | sarahaasrdn.com

“Grill It!” Meal Plan Series

Time To Fire Up Your Grill!

I mean it, I’m fighting for that warm weather to show up and I’m coming in strong. Luckily I have my friends at Plan to Eat on my side to help me! We’ve partnered for this super fun meal plan to get you excited about the upcoming warmer months! What’s this Grill It meal plan all about it? I’m so glad you asked! Take a peek at what you can expect by checking out the video below!

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Fertility Foods Coming Summer 2017

Nourish. I’ve spent 100% of my time in my nutrition career talking ad nauseam about nutrition, but probably only 25% of that time using the word nourish. Isn’t that ironic? How could this important word get so little fan-fare in my every day “spiel” –  the one that I use to encourage people to live better lives through consuming more nutritious foods!? Blasphemy! Why does this word mean so much to me now, more than ever? Because my co-conspirator, Elizabeth Shaw and I, are about ready to revel our Fertility Foods Cookbook that’s all about NOURISHING yourself!

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Perfect Mom? Don’t Worry, I’m Not Either!

Guess what, I am not a perfect mom. Nope, never have been, never will be. And here’s the irony in that – I remember countless prayers during my struggle with infertility that included this, “I promise I will be an awesome mom, totally amazingly awesome.” I guess I felt that if I promised to be awesome, it might convince the Powers That Be, to say, “oh, ok, that’s all you needed to say Sara.” So here I am, almost 4 years later, blessed with an awesome little lady, and totally not living up to my promises to be “totally amazingly awesome.”
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Super Greek Yogurt Smoothies

Fertility Friday + Smoothies 

That’s right, you read that correctly, I said “Fertility Friday + Smoothies!” A random pairing? Of course not, I do everything with intention…ok, well almost everything. 

Today for Fertility Friday I would like to focus on the amazing nutritional power of smoothies. Yes, I know that people are  crazy about smoothies these days. They make their own, they buy the fancy one that costs 10 dollars and they insist on having them every morning for their “bowl” breakfast. But this is one trend where you can believe the hype…at least to a certain extent.

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Super Bowl, The Day After. Recipes You Need for Recovery.

If Americans had an unspoken motto it might just be “go big, or go home.”

We live that motto to it’s fullest and The Super Bowl is no exception. We treat the Super Bowl like a national holiday. We plan the perfect snack table, we make sure to find coordinating cups and plates, we paint our faces and wear our team’s colors. With the amount of time and preparation that goes into planning these day-long food fests, it’s no wonder then, when Monday rolls around, we are all suffering from “The Super Bowl-Induced Food Coma.”

Did you pop too many jalapeño poppers last night? Or devour dip after dip and spicy chicken wing after fried chicken wing? Fear not! My fellow dietitian foodies and I have plenty of delightful “recovery” recipes for you to enjoy. So, stop feeling bad about what you ate last night and instead, try one of these recipes to get you back on track. And maybe, if you’re going to “go big” again (when it comes to the buffet table), just go home instead. 

 

The Awesome Recipe Collection

Spring Rolls with Honey-Soy Dipping Sauce: Sara Haas RDN, LDN (ahem, yours truly!)

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Carrot and Jicama Slaw: Christy Wilson Nutrition

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Amaranth Buddha Bowl: Shaw Simple Swaps

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Golden Kale Tahini Salad: Nourish RD’s

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Cook Once, Eat Thrice – Grilled Chicken Schwarma: MJ and Hungryman

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Chicken Sausage, Kale and Broccoli Frittata: Nourish Breathe Thrive

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Gluten Free Black Bean and Jalapeno Cauliflower Tostadas: Kara Lydon

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Arugula Quinoa Salad with Avocado and Bacon: Mom’s Kitchen Handbook

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Wild Blueberry, Blood Orange and Ginger Smoothie: The Grateful Grazer

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Grapefruit Kale Salad: Dietitian Debbie Dishes

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Everyday Lentil Salad: Food, Pleasure and Health

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Cashew Coconut Recovery Milk: Avocado a Day Nutrition

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Wild Blueberry Mojito Smoothie Bowl: The Average RD

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Greek Salad with Marinated White Beans and Tzatziki: Salubrious RD

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Vegetarian Rice and Bean Casserole: Jenna Braddock RDN

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Want More? I thought so! Five More Awesome Recipes Just for You!

Healthy, Low-fat Mexican Avocado Chicken Salad: Abbey’s Kitchen

French Toast with Apples, Pecans and Greek Yogurt: Amy Gorin Nutrition

Step By Step Guide – Rolling Fresh Spring Rolls: Emily Kyle Nutrition 

Green Chia Lemon Smoothie: Homemade Nutrition

Banana Split Smoothie Bowl: The Nutritionist Reviews

Cacao Pretzel Snacks

Cacao.

It’s a fun word. Say it. Seriously, say it out loud. Super fun, right?

Fun and popular, cacao sure is sitting pretty these days. It’s trendy and it’s hip…even though it’s really nothing new.

Nope, cacao has been around for awhile. Never heard of it? Sure you have, it’s also known as cocoa, the more modern-ish term we typically use here in America. Cacao (and cocoa) refers to the dried beans from the cocoa tree. Generally, cacao is synonymous with the unroasted or raw version of the cocao bean, with cocoa being the roasted and sometimes more processed cacao bean. Cacao can be turned into everything from “nibs”( essentially broken pieces of cacao beans) to powder.  

If cacao isn’t new, then why this surge in popularity? Well my guess it’s because people are looking for all kinds of ways to add a nutritious boost to their smoothie bowls, oatmeal, shakes and everything in between. Cacao is a good choice then as it’s got a pretty nice nutrition profile, containing several antioxidants and minerals like magnesium and iron. But like anything, enjoy in moderation.

Looking to try cacao beans? Then try my recipe below for Cacao Pretzel Snacks. They are super easy to make and provide a nice introduction to cacao. 

And a big thank you to the Recipe Redux!  This recipe was inspired by this month’s theme of building a recipe using an ingredient I’ve never used before. 

And the Pretty Pictures of Cacao Pretzels Snacks:

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Cacao Pretzel Snacks


  • Author: Sara Haas

Description

A simple snack made with whole grain pretzels, Greek yogurt and cacao nibs.


Scale

Ingredients

  • 1 teaspoon Turbinado sugar
  • 1/8 teaspoon ground cinnamon
  • 2 tablespoons plain, low-fat Greek yogurt
  • 2 teaspoons cacao nibs
  • 20 whole grain pretzels twists

Instructions

  1. Combine the sugar and cinnamon in a small bowl. Place the yogurt and cacao nibs in separate small bowls.
  2. Dip half of each pretzel in the yogurt, then the cinnamon sugar mixture and finally in the cacao nibs. Place coated pretzels on a clean sheet pan and place in the freezer for 15 minutes.
  3. Remove from the freezer and enjoy.

Notes

  • Mix it up! Add a dash of cayenne pepper to the sugar mixture or add crushed nuts to the cacao nibs. Have fun by coming up with your own, unique flavors!

Nutrition

  • Serving Size: 4
  • Calories: 124
  • Sugar: 2
  • Sodium: 520
  • Fat: 1
  • Saturated Fat: 0
  • Unsaturated Fat: 1
  • Trans Fat: 0
  • Carbohydrates: 25
  • Protein: 3
  • Cholesterol: 0

 


Slow Cooked Oats with Roasted Pumpkin and Toasted Pumpkin Seeds

Slow cooked oats! Slow cooked oats with roasted pumpkin!!! I know, I know, it’s only September and yes, I suppose it’s a bit early to be publishing recipes highlighting pumpkin. To be honest though, I feel like I’m the one behind here considering Starbucks is already selling their Pumpkin Spice Lattes and the grocery has filled the “holiday aisle” with Halloween candy.

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Grilled Citrus-Scented Bananas

It’s almost Labor Day and you need a dessert recipe ASAP. It’s time to prep the grill and make this recipe for Grilled Citrus-Scented Bananas.

This recipe makes use of bananas, a delicious and relatively inexpensive fruit, that also packs a nutritious punch. Once grilled, bananas turn even sweeter, thanks to the caramelization happening from the heat. Sprinkle the bananas with a touch of cinnamon and orange zest and you’ve turned the basic banana into a sophisticated dessert.

Bon Appetit!

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Grilled Citrus-Scented Bananas


  • Author: Sara Haas with Centered Chef

Description

A simple, grilled dessert that will please any palate!


Scale

Ingredients

  • 4 large bananas, no speckles on skin, washed with skin-on
  • 1 tsp butter, melted
  • 1 tbsp honey
  • 1 tbsp fresh orange juice
  • ground cinnamon, for dusting
  • 1 tbsp orange zest
  • 2 tbsp toasted, sliced almonds

Instructions

  1. Cut the bananas in half length-wise (leaving the skin on), then in half width-wise. You will have 4 quarter-pieces of banana.
  2. Combine the butter, honey and orange juice in a small bowl. Brush mixture onto the exposed banana halves and top with a little dash of ground cinnamon.
  3. Place the bananas on the grill cut-side down and cook for about 2-3 minutes, or until bananas have grill marks. Flip over and cook until the bananas are warmed through. The bananas are done when the skin starts to pull away from the fruit.
  4. Serve in the peel and garnish with orange zest and almonds.

Nutrition

  • Serving Size: 8
  • Calories: 88
  • Sugar: 11
  • Sodium: 1
  • Fat: 2
  • Saturated Fat: 0
  • Unsaturated Fat: 1
  • Trans Fat: 0
  • Carbohydrates: 19
  • Protein: 1
  • Cholesterol: 1