Sincerely Nourished Turns Two!

Happy birthday Sincerely Nourished! Over the past year this blog has again grown with your help. I want to continue giving you delicious, healthy recipes and hope that I can provide you with easy nutrition tips to help you reach your goals. Feel free to reach out and let me know what kind of topics and recipes you would like to see!

Look out for some awesome giveaways coming on Instagram soon! Find me @dietitianraquel.

Thanks again for your support!

Raquel

Crazy Feta Bites with Breton Crackers

I had never heard of Breton crackers before, but I was pleasantly surprised! I especially loved these Sweet Potato and Ancient Grains crackers. These crackers have a tender crisp texture and delicious taste made with ancient grains like quinoa and rye, with sweet potato pieces baked right in. I had to combine these with my favorite Mediterranean flavors. Feta cheese, a little lemon zest and kalamata olives make for the perfect little appetizers!

I received free samples of Breton Crackers mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Breton Crackers and am eligible to win prizes associated with the contest. I was not compensated for my time.


Crazy Feta Bites with Breton Crackers

Ingredients

  • 8 ounces feta cheese, crumbled
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • Pinch of salt and pepper
  • 1/4 cup olives, chopped
  • 24 Sweet Potato and Ancient Grains crackers

Directions

In a bowl, combine feta cheese, olive oil, minced garlic and lemon juice. Once ingredients are well combined add a pinch of salt and pepper and stir again. Top each cracker with feta spread, chopped olives and some lemon zest. Serve and enjoy!

Number of servings: 6 | Serving size: 4 crackers
Calories: 208, total fat: 13 g, total carbohydrates: 15 g, dietary fiber 1 g, sugars: 3 g, protein: 7 g

How do you like to top your crackers? Tell me below!

Raquel

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Garlic Hummus Chicken + Greek Farro Salad

PSA: May 13th is National Hummus Day and everyone should celebrate! I mean who doesn’t love a good dollop of Sabra hummus on veggies or crackers? But there are plenty more creative ways to use hummus as I’m sure you’ll find out thanks to all the lovely Recipe Reduxers participating in this recipe contest! Hummus is a good plant-based source of protein and fiber.

P.S. If you have leftover Greek Farro Salad then mix in some cannellini beans (or whatever beans you have on hand) for an easy, plant-based lunch!

*I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.


Garlic Hummus Chicken + Greek Farro Salad

Ingredients

  • Garlic Hummus Chicken:
  • 4 chicken breast
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp turmeric
  • Pinch salt and pepper
  • 1/2 container Sabra Roasted Garlic Hummus
  • Greek Farro Salad:
  • 1/2 cup cooked farro
  • Handful shredded kale
  • 1/4 cup cucumber, chopped
  • 1/4 cup grape tomatoes, chopped
  • 2 tbsp kalamata olives, chopped
  • 2 tbsp crumbled feta cheese
  • 2 scallions, chopped
  • Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp roasted garlic hummus, pinch salt and pepper

Directions

Pound chicken breast into thin pieces. Marinate chicken in olive oil, turmeric, garlic powder, onion powder and salt and pepper for at least 30 minutes. Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with nonstick cooking spray. Place marinated chicken breast on baking sheet and evenly cover the tops with Sabra Roasted Garlic Hummus. Bake for 20-25 minutes until cooked through. While chicken is baking combine ingredients for dressing in a small bowl. In another bowl combine farro, cucumber, tomatoes, olives, feta and scallions. Toss with salad dressing. Serve together.

Number of servings: 4 | Serving size: 1 chicken breast, 1/2 cup salad
Calories: 490, total fat: 23 g, total carbohydrates: 30 g, dietary fiber: 3 g, sugars 1 g, protein 38 g

What is your favorite way to eat hummus?! Tell me below.

Raquel

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Eat Like An Athlete

You can have all the athletic ability in the world but if you don’t put the same amount of effort and discipline into your nutrition plan then all the gains can be for nothing.

Ask any athlete on the planet and they will say that getting their diet right is half the battle. Take soccer for instance, it is a physically demanding sport that requires the body to be effectively replenished through nutrition. In this article we look at what it takes to eat like a soccer star, and this knowledge can then be effectively implemented across any sport.

The importance of a soccer player’s diet was summed up perfectly by Arsene Wenger, the manager of English soccer club Arsenal. According to ThoughtCo he said: “Food is like kerosene. If you put the wrong one in your car, it’s not as quick as it should be.” Indeed Wenger famously changed his team’s diet habits during his first season in 1996. The next season his team won two trophies.

The question now is what it the ideal diet for a soccer star? Strikers United in their document ‘Eat Right to Play Right, Nutrition for the Soccer Player’ put carbohydrates as the number one food group. They state that complex carbs such as spaghetti, potatoes, rice, and lentils “should be given priority because they provided 40-50% of our body’s energy requirements.” A soccer player needs carbohydrates in order to have enough energy to not only play a 90-minute game but also recover from it.

The best soccer players in the US play for the national team and the official US Soccer website has a list of 10 nutrition rules to live by. Their top two tips are to eat natural foods such as fruit and vegetables and eat a wide selection. The US team also emphasizes the importance of eating breakfast within 30 minutes of waking up to jump-start the metabolism.

For those who are looking at this page and worrying about the strict diet, there is some hope. Speaking to soccer magazine FourFourTwo US soccer star Clint Dempsey spoke of eating less healthy foods in moderation. When asked about junk food and beer Dempsey replied: “You don’t have to be so strict that you ban yourself from eating or drinking something. You have to live your life, it is too short to keep yourself away from all the things you enjoy.”

As long as you don’t over indulge eating moderate amounts of ‘fun food’ will help with motivation. The balance has clearly worked for Dempsey, who according to journalist Kevin Hatchard who writes for Betfair Premier League, as well as covering international fixtures for the site, Dempsey is a US soccer hero and continues to perform even though he is coming to the end of his career. This is certainly testament to his diet and how well he looks after himself on and off the pitch all year round.

Hopefully this article has given soccer players and those who want to improve their diet some useful tips. Dedication and discipline in the kitchen can hugely help to improve performance levels and give you the edge over opponents. The important points are to eat whole foods, eat at the right time, and remember that it is okay to have occasional cheat meals to keep motivation up.

*Article courtesy of an outside source and verified by Raquel Redmond, RD, LDN

Greek Pita Tostadas with Tzatziki

Whole grains are part of a healthy diet. Anyone that tells you to avoid “carbs” or bread doesn’t know the benefits of whole grain products. I was most excited to receive the Organic Sprouted Whole Wheat and Whole Wheat pitas from Toufayan. Whole grains have so much fiber to keep you full plus they contain B vitamins, iron, zinc, copper and magnesium.

I was looking for an excuse to share with you the tzatziki sauce that I make almost every week while meal prepping. It’s delicious on chicken, eggs, sandwiches and I can’t get enough. Plus it adds little extra protein! Try this out for lunch or dinner and you will totally be satisfied.

*I received free samples of Toufayan Pita mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Toufayan Bakeries and am eligible to win prizes associated with the contest. I was not compensated for my time.


Greek Pita Tostadas with Tzatziki

Ingredients

  • 2 Organic Sprouted Whole Wheat Toufayan pitas
  • 1/4 cup Greek yogurt
  • 2 garlic cloves, minced
  • 2 tbsp cucumber, finely chopped
  • 1 tsp fresh dill
  • Squeeze fresh lemon juice
  • Salt and pepper
  • 1/4 cup rotisserie chicken, shredded
  • Toppings: chopped cucumber, grape tomatoes halved, finely diced red onion, chopped kalamata olives, artichoke hearts drained and rinsed, chopped scallions, crumbled feta cheese, extra dill

Directions

Combine Greek yogurt, garlic, cucumber dill and lemon juice in a small bowl. Once combined season with salt and pepper. Place in fridge to let the flavors come together while you prep your toppings. Toast pita for 2-3 minutes. Spread tzatziki sauce over toasted pita bread. Add toppings and enjoy!

Number of servings: 2 | Serving size: 1 pita tostada
Calories: 397, total fat: 5 g, total carbohydrates: 71 g, dietary fiber: 7 g, sugars: 6 g, protein: 17 g

What is your favorite way to use tzatziki? Tell me below!

Raquel

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Chocolate Peanut Butter Protein Waffles

Breakfast is my favorite meal of the day. I love breakfast food and I love waking up and getting to eat! I know I’m not the only one. I look forward to breakfast as I go to bed and these pancakes are one of my favorite recipes right now. I used my go to Perfect Fit protein powder for these (shout out to my TIU girls). Plus I used peanut flour which I haven’t used in a while. Peanut flour is basically ground peanuts with the fat removed! Which is why I had to add a little peanut butter on top. Natural peanut butter has healthy fats and of course I use it as much as possible because nut butter is everything.


Chocolate Peanut Butter Protein Waffles

Ingredients

  • 1 ripe banana, mashed
  • 2 scoops chocolate protein powder
  • 1 tbsp peanut powder
  • 1 tbsp almond milk
  • 1/2 cup egg whites
  • 1/2 tsp baking powder
  • 1 tbsp mini chocolate chips
  • Toppings: banana slices, peanut butter, more chocolate chips!

Directions

Combine all ingredients except the chocolate chips in a large bowl. Heat waffle maker on medium heat or a pan if you want to make pancakes! Sprinkle chocolate chips into the batter. Pour half the batter into the waffle maker and cook through ~8-10 minutes. Remove from waffle maker and cool on a wire rack while you make the other waffle. Top with all the goodies!

Number of servings: 2 | Serving size: 1 waffle
Calories: 220, total fat: 4 g, total carbohydrates: 26 g, dietary fiber: 8 g, sugars: 13 g, protein: 20 g

What is your favorite breakfast? Tell me below!

Raquel

National Nutrition Month

It’s March which means it’s National Nutrition Month! This year’s theme is “Put Your Best Fork Forward” meaning every bite counts. No one should be eating something because they have to. Eating is an experience that is meant to fuel your body and your mind. Listening to your body is as important as all the ways you take care of it. You want to create an eating style that incorporates your favorite, healthful foods and helps you reach your wellness and fitness goals.

You can create a more flexible eating style by experimenting with new, healthful ingredients and cooking at home. Try one new vegetable per week. Try one new recipe per week. Experiment with spices in the back of your spice cabinet. These are all ways to create your perfect eating style with more options that you enjoy!

Some people my automatically say they don’t like fruits or vegetables or “healthy” foods. But start writing a list of things you do like and I bet the list will surprise you! The most important things are to listen to your body, stick to the right portion sizes and stick to your eating style.

As always, remember there is a Registered Dietitian ready to help you with your nutrition needs. National Nutrition Month is all about bringing attention to proper nutrition and making people aware that Registered Dietitians can provide sound, easy-to-follow personalized nutrition advice to meet your lifestyle, preferences and health-related needs.

Happy celebrating!

Raquel

Adobo Chicken & Mexican Street Corn Tacos

I haven’t met anyone who doesn’t love a good taco! Taco nights at home are always fun. Taco nights with a margarita on the side are even better! This month for the Recipe Redux we were challenged to make tacos. At Trader Joe’s I found some adobo chicken that inspired me to make these tacos combined with one of my favorite sides – Mexican Street Corn. I had these tacos for lunch and dinner this week so I know they’re delish.


Adobo Chicken & Mexican Street Corn Tacos

Ingredients

  • 2 cups adobo chicken, shredded
  • 1 cup corn
  • 1/2 tsp chili powder
  • 1/4 tsp cumin
  • Salt and pepper
  • 2 tbsp cilantro, chopped
  • 2 tbsp cotija cheese (or queso fresco)
  • Juice 1/2 lime
  • Handful shredded cabbage
  • 8 whole wheat tortillas
  • 1 avocado, sliced

Directions

Prepare adobo chicken by seasoning chicken breast with adobo seasoning or using pre-marinated chicken (I use Trader Joe’s chicken). Shred chicken once fully cooked and cooled. In a small bowl, combine corn, chili powder, cumin, salt, pepper, cilantro, cotija cheese and lime juice. Assemble tacos by warming up tortillas in a skillet then adding sliced avocado, chicken, corn mixture and shredded cabbage. Enjoy!

Number of servings: 4 | Serving size: 2 tacos
Calories: 466, total fat: 16 g, total carbohydrates: 59 g, dietary fiber: 9 g, sugars: 8 g, protein: 28 g

What is your favorite weeknight taco recipe? Tell me below!

Raquel

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Birthday Cake Protein Bites

I knew I would be back with more protein bites sooner or later! They’re one of my favorite things to meal prep on a Sunday. Simple to make and a great snack to take to work. These are sweetened naturally with dates. Dates can be eaten fresh, but are generally used dried. There are many different types of dates with one of the most popular varieties being Medjool dates. One date contains about 66 calories, 2 grams of fiber (soluble and insoluble), tons of potassium, vitamin A, and is equivalent to one serving of carbohydrates. Dates are going to be making an appearance in any recipe I make similar to this one! You can’t go wrong with a protein bite recipe like this.


Birthday Cake Protein Bites

Ingredients

  • 6 pitted dried dates
  • 1/2 cup oat flour
  • 2 scoops vanilla protein powder
  • 1/4 cup creamy cashew butter
  • 1/4 tsp butter extract
  • 1/4 tsp almond extract
  • 1/4 tsp vanilla extract
  • 1 tbsp rainbow sprinkles

Directions

Soak dates in hot water for 10-15 minutes. Reserve water. Add all ingredients to a food processor and blend until smooth. You should add 3-4 tbsp of reserved water to the mixture while blending. Roll dough into small balls (should get about 12) and roll in additional sprinkles. Store in the refrigerator.

Number of servings: 4 | Serving size: 3 bites
Calories: 282, total fat: 12 g, total carbohydrates: 33 g, dietary fiber: 4 g, sugars: 9 g, protein: 13 g

What is your favorite snack made with protein powder? Tell me below!

Raquel

Southwest Breakfast Potato Hash

Potatoes are a great source of carbohydrates and potassium. Our bodies use carbohydrates as energy. This breakfast hash is a great pre-workout meal before your mid-morning workout if you top it with an egg! All varieties of potatoes are much higher in energy and carbohydrates than other vegetables. I was inspired to make this when I spotted a potato medley at Trader Joe’s. Plus I had some left over Black Bean & Corn Salsa from the Superbowl so this turned out to be a win! Potato haters beware – all foods fit.

*Sponsored post


Southwest Breakfast Potato Hash

Ingredients

  • 1 lb potatoes, cubed
  • 2 tbsp coconut oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp cumin
  • 1 cup Black Bean & Corn Salsa
  • 1 tbsp cilantro

Directions

Heat coconut oil over medium heat. Add cubed potatoes to oil then add garlic powder, onion powder and cumin. Toss to coat potatoes in oil and cook until crispy about 15 minutes. Preheat oven to 425 degrees F. Combine crispy potatoes and salsa in a baking dish. Place in oven for 15 minutes. Top with fresh cilantro and serve.

Number of servings: 4 | Servings size: 1 cup
Calories: 208, total fat: 9 g, total carbohydrates: 34 g, dietary fiber: 6 g, sugars: 2 g, protein: 6 g

What is your favorite variety of potato? Tell me below! I’m into purple potatoes these days!

Raquel

By posting this recipe I a entering a recipe context sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time.

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