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Nutrition Meal Design Recipes!

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Hello everyone, If you've been keeping up with my instagram, you would know that I am taking a meal design and management course where we design recipes and make meals for specific mock patients, such as Diabetes patients, Cardiovascular Disease and other conditions! Here are the recipes for the meals that will be updated whenever we make another meal! First recipe: Diabetes patient The Mediterranean Car-Bowl-Hydrate Recipe yields 5 servings Ingredients: Cucumber- 2.5 cups chopped Eggplant- 5 cups roasted Cherry tomatoes- 2.5 cups Red onion- 1 onion chopped Red bell pepper- 2-3 peppers chopped Kale- 5 large handfuls massaged, around a cup for each bowl  Cannellini beans- 2.5 cups Quinoa- 2.5 cups cooked Extra virgin olive oil- 10 tbsp, ½ for dressing and ½ for veggies Lemon- 2 whole, cut for juice Garlic- 7-10 cloves (split between roasted eggplant, sautéed veggies, and vinaigrette) Basil- fresh basil to garnish Sea salt- 2-3 tsp or so to taste...
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Healthy Breakfast

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This week's post is going to be about healthy breakfasts that are quick and easy to make. A couple of weekends ago, I was able to make Kodiak Cakes. Kodiak cakes are a protein powder pancake mix. While many Registered Dietitians will say protein powder is not a healthy source for nutrients, as I do as well, the actual science behind protein powder is as follows. Some protein powder, that includes whey, is the byproduct of cheese production. In cheese production, milk is separated into two parts; whey and cheese. Since cheese is just milk without the whey and with the addition of rennet (an enzyme naturally found in animals stomachs that curdle the milk), the excess whey is used for protein powder.  As for the meal I had this morning, I decided that I would cover two of the sections of My Plate; the protein and fruit sections. While many cereal brands say that their cereal is part of a balanced breakfast, most of the cereals, even the ones m...
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Healthy Dinners

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Hi everyone! This week's post will be about how to cook healthy dinner meals with a small amount of ingredients. When I was home over winter break, this was the meal that my mom decided to cook one night. It has almost every food group included in it, which is vegetables, grains, protein, and a little bit of dairy. In this post, I will be outlining each major food product used in this meal. Vegetables- Tomatoes: Great source of Vitamin C, potassium, folate, and Vitamin K. The major nutrient in tomatoes however is lycopene. This nutrient helps to reduce the risk for heart disease and cancer. But, one major tip or fact that you should know about lycopene is that it deactivates for the  most part when the tomato is cooked, hence you will get the most out of it if it's raw. The typical price is $4-5 for one pound. String beans: This vegetable covers two categories of the food plate, the veggie section and the protein section. String beans are very high in fiber and...
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Restaurant Meals

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Hello everyone! I apologize for the long period of not posting but I have been very busy with classes and applying to many different positions. So, over winter break, when I was with my family, we went out to eat a lot to see the rest of our extended family. Everyone knows the struggle of trying to find certain foods on the menu, whether it's because you're vegan, have Celiac Disease, or just want to eat healthy, it can be extremely difficult. However, in this week's post, I am going to explain how to break down a menu and read between the lines. Firstly, there's always the salad options, which I know doesn't please everyone, however, there are usually add-ons such as chicken as you can see in my Banh Mi Bowl. Another tip I have is to ask the chef if they could make specific options for you, or take out certain ingredients. Restaurants have gotten much better with labeling their menus and creating specific options for all types of cuisines. As proof of this, the p...
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College Meals - Balanced

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Hi everyone!! Welcome back to my nutrition blog! I'm so grateful that I am able to share my newly discovered facts with everyone and show you guys the reality of eating both at college and on other  occasions. Today I have for all of you a typical college dinner! So, I like to think that my dining hall has a pretty balanced selection of foods. Typically, at one of the sections called Innovations, they will have raw fish, chicken, steak, and other meats (as well as tofu for vegetarians and vegans). They cook the food right in front of you on a big hibachi grill. So, you can make sure that they cook the meat all the way through if you are ever concerned! I also decided to have some potatoes on this night and some pasta salad. In addition to these items, I also had a side salad on a separate plate. Overall, if you look deeper in your dining halls or even supermarkets, I'm sure that you will find some excellent selections for meals! So ...
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