Nutrition Meal Design Recipes!

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
Five spice blend- 2-3 tsp or so to taste
Dijon Mustard- 1 tsp for dressing
  1. For the dressing; use 5 tbsp of olive oil, approximately 1/3 cup fresh lemon juice, 2 minced garlic gloves and 1 tsp Dijon mustard. Whisk together ingredients and add salt to taste. (Set aside until end, pour over finished bowl.)
  1. For the quinoa, cook according to package (normally cook quinoa using a 2:1 ratio of liquid to dry quinoa). 
  2. Chop the cucumbers, eggplant, red onion and red bell pepper. Mince garlic.
  3. Add 1-2 cloves of minced garlic and 1 tbsp olive oil to the eggplant and roast in 400° oven for about 25 minutes or until edges begin to crisp. 
  4. In a skillet, sauté oil the red onion, pepper and 2-3 cloves of garlic with remaining olive. Slowly add in cannellini beans, and season with five spice blend and salt.
  5. Clean, then massage kale with lemon juice and sea salt.
  6. Plate all ingredients, including cooked quinoa, kale, veggies, beans rinsed cherry tomatoes and cucumbers in a bowl. Top with fresh basil.

Second recipe: Cardiovascular Disease patient
Easy Instant Pot Pumpkin Soup
Ingredients:
15 ounce can pumpkin
4 large carrots
½ medium yellow onion
2-3 cloves garlic
3 cups low sodium vegetable broth
1.5 cups water
½ cup lentil
2 tbsp ground flax 
14 tbsp full fat coconut milk
¼ tsp Salt
¼ tsp Pepper
Directions:
  1. Chop carrots, add to boiling water and use in blender if needed before adding to soup.
  2. Cut onion and mince garlic. 
  3. Place pumpkin, carrots, onion, garlic, broth, water and lentils into pot.
  4. Bring to a boil, cover tightly, reduce heat and simmer until lentils are tender, typically 15-20 minutes. 
  5. Add in ground flax.
  6. Add coconut milk in increments until desired thickness/consistency.
  7. Be sure to season with salt/pepper after cooking – if salt is added before, the lentils will become tough.
  8. Garnish with pumpkin seeds and a drizzle of leftover coconut milk.
Marinated greens side salad
Ingredients:
5-6 cups Kale
2 tbsp Extra Virgin Olive Oil
1 Lemon for juice
Sea salt to taste
2 tbsp Nutritional Yeast 

Directions:


  1. Clean kale and chop to small pieces and place in large bowl to mix with other ingredients.
  2. Add extra virgin olive oil, lemon juice and nutritional yeast over top and massage in with kale.
  3. Add salt to taste. 
  4. Top with pumpkin seeds and serve.



Comments

Post a Comment

Popular posts from this blog

Scrambled Eggs Breakfast College Edition

Image
   So I recently entered college and as everyone knows, college dining halls are not five star restaurants. I go to Montclair State University and typically eat at Sam's place, one of the two unlimited swipes dining halls. Now, when I entered college, I knew that I wanted to keep up with the three meals per day. So, every morning, no matter the time of my first class, I head over to the dining hall and have a healthy serving of scrambled eggs. In my opinion, it is difficult to mess up scrambled eggs, so the eggs here are not that bad, especially if you add salt and pepper to spice it up. On days where I have a class at 10:00, I typically will have an omelette with spinach and cheese and surprisingly, it is delicious.  To sum up my college tips, the three most important pieces of advice I can offer a student would be:  1. Have three meals a day because you will definitely need it. No matter how you fit it into your schedule, it is vital. 2. Stay out of your do...
Read more

College/ healthy alternative breakfast

Image
Hi everyone! I apologize for not posting last week but I've been extremely busy. I am back on my normal schedule and hope you all enjoy the next few posts to come! So, I know in the morning it is easy to skip breakfast and/or have a really unhealthy cereal with some whole milk, or even a pop tart. But please, take the extra five minutes to just eat some breakfast such as eggs, a fruit, and a grain. Typically, I will eat an apple on my walk to class but today, since I had a little more time, I had an omelette, Raisin Bran, and a banana when I will typically have scrambled eggs and pepper. As for the healthy alternative, what I mean is that instead of a sugary cereal such as froot loops or pop tarts, you can have Raisin Bran which helps with gut health as well as a banana or apple for natural sugars, rather than processed sugars. Trust me when I say that making and eating scrambled eggs can take only 10 minutes since scrambled eggs cook fairly quickly and they are quick to eat. Th...
Read more

College Lunches

Image
9-18-17 So it took me about two weeks to figure out what to have for lunch in my dining halls. Since lunch doesn't particularly have any specific foods that make you think of lunchtime, you can imagine I was not very happy with the options. The food varied every day but not by much. For example, lunch usually offered pizza, pasta, boneless wings with different sauces on it every day, salads and burgers. For me personally, I believed that these kinds of food did not make me feel satisfied in the middle of the day. Don't get me wrong, it was pretty good but I was never satisfied with the nutrition information that was associated with it, mainly because I didn't know the exact ingredients. However, after exploring a little more into the dining hall, I found that there was actually a sandwich station where they have what look like fresh meats and condiments. After this discovery, I made my lunch a sandwich with turkey, salami (sometimes), lettuce and mayonnaise on a kaiser roll...
Read more