Simple Arugula Radicchio Salad with Farro, Walnuts, and Oranges

by Lucy | Feb 25, 2022 | Recipes and Meal Ideas

In the second episode of Cooking With Chef Christy, you’ll learn how to make a delicious and hardy salad with heart-healthy additions.

Are salads really healthy?

Salads are a great way to get in a lot of colorful plant-foods, but not every salad is a great choice. It is easy to think a salad is the healthiest option on the menu when sometimes it can be more than you need. On the flip side, a salad can lack a balance of nutrients and elements that keep you full and satisfied. Salads vary widely and the right salad for you should fit your energy needs and keep you satisfied. 

How to make a salad balanced AND delicious?

Just like any meal, a salad needs a few things to be balanced AND delicious. First, include fiber, protein, and fat. Fiber can come from foods like starchy vegetables, beans, or whole grains. Protein can come from eggs, beans, nuts, seeds, meat, fish, or tofu. Fat can come from nuts, seeds, avocado, egg yolks, meat, and/or dressing. Having each of these nutrients present in your salad not only make it well balanced, but will keep you full longer.

Secondly, include an element that ramps up the satisfaction level of your meal. That might be a crunch factor, a bit of sweetness from fruit or dressing, something spicy, something creamy, or a combination. Both the nutrition and the satisfaction level of your food matter.

Be aware of how energy-dense ingredients like dressings, nuts, avocado, fried meats, cheese, dried fruit and bacon bits can add up quickly and come with more sugar, salt, fat, and calories than you may want or need in your salad. 

Here’s what ingredients makes up the Arugula Radicchio salad. The only thing left to add is a piece of salmon or other great protein-rich option to round out this colorful dish.

Arugula

• A cruciferous vegetable full of vitamins, minerals and antioxidants
• Offers some spicy flavors to the salad.

Radicchio

• A member of the chicory family
• Offers a pleasantly sharp and bitter flavor.
  • CULINARY NOTE – The fat from the salad dressing and the acid from the citrus help curb/compliment the bitterness of this nutritous and colorful veggie. 
• It’s beautiful purple color is thanks to the anthocyanins present in the plant. Research shows that foods rich this chemical can have anti-inflammatory, anti-cancer, and anti-diabetic effects. It is also great for brain health and helping to prevent heart disease.

Farro

• Farro is a high-fiber whole grain.
• One serving of cooked farro (1/2 cup) contains about 100 calories and 1g of fat, 4g of protein, and 26g of carbohydrates.
• It is an ancestor of modern wheat and contains gluten.
• Commonly used in Italian cooking.

Olive Oil-Based Dressing

• Olive oil is considered a healthy fat.
• It’s the primary source of added fats in the Mediterranean diet.
• It’s rich in heatlhy monounsaturated fat, which lowers total cholesterol and low-density lipoprotein (or “bad”) cholesterol levels. 

Walnuts

• Walnuts are the only tree nut that is considered anexcellent source of Omega-3s fatty acids.
• A one-ounce serving of walnuts provides 2.5 grams of plant-based omega-3 fatty acid (ALA), 4g of protein and 2g of fiber
• A serving of walnuts is also a good source of magnesium (45mg)

Seasonal Fruit

• Fruit is a great way to add some extra fun, flavor and nutrition to your salads. In the winter, citrus fruit is perfect. In the summer, you have a variety of berries and tropical fruits to choose from. 

How to make your own salad dressing

Nothing elevates a salad to “yum” status quite like a tasty, clingy dressing. Making your own salad dressing is simple, cost effective, and a great way to control additives, like sugar and preservatives, that might be hiding in processed varieties. Follow this DIY Salad Dressing Formula to make your own. You can play with the ratios but this is always a great to start! Have fun with it and find the combinations you love.

DIY SALAD DRESSING OIL TO VINEGAR RATIO:

• 4 TBS Oil
• 2 TBS Vinegar
• 1 TBS Fresh Chopped Herbs (or 1 tsp dried herbs)
• 1 TBS Chopped Garlic
• Salt and Pepper to taste

Simple Arugula Radicchio Salad with Farro, Walnuts, and Oranges

Paleo Pineapple Upside Down Cake (Gluten-Free)

by Lucy | Jan 27, 2022 | Recipes and Meal Ideas

In the first episode of Cooking With Chef Christy, you’ll learn how to make pineapple upside-down cake with a few thoughtful twists.

Instead of white flour, Christy uses coconut flour, which adds more fiber and makes this a great option for those avoiding wheat or gluten. She also uses coconut sugar in place of white table sugar.

Because of these swaps, this version of pineapple upside-down cake is lower in carbohydrates, higher in fiber and protein, and may help support more steady energy and fullness compared to a traditional version. It still delivers that classic, sweet, nostalgic flavor you expect—just with a slightly more balanced nutrition profile.

Another bonus: this recipe comes together much quicker than a traditional upside-down cake, making it a simple, satisfying option for a weeknight treat or casual gathering.

Gluten Free Paleo Pineapple Upside Down Cake with Chef Christy

Is coconut sugar healthier than white sugar?

Short answer: not significantly.

Coconut sugar is often marketed as a healthier alternative, but from a nutrition standpoint, it’s best to treat it the same as any other added sugar.

Coconut sugar quick facts:

• It has nearly identical calorie and sugar content as white table sugar
• It’s made from the sap of the coconut palm and is less processed
• It contains small amounts of minerals like iron, zinc, calcium, and potassium
• It contains a small amount of inulin, a type of soluble fiber
• Its glycemic index is slightly lower than table sugar (54 vs. 58), but this difference is unlikely to meaningfully impact blood sugar in real life

Bottom line: While coconut sugar may be slightly less refined, the differences are minimal. It still raises blood sugar and contributes to total added sugar intake.

Is Coconut Flour Healthier Than White Flour?

Coconut flour stands out primarily for its fiber content.

A 1/4 cup serving provides:

• 120 calories
• 18 grams of carbohydrates
• 10 grams of fiber
• 6 grams of protein
• 4 grams of fat
• 20% of the daily value for iron

Because of its high fiber content, coconut flour can support more stable blood sugar compared to refined white flour. It’s also a helpful option for those following gluten-free or wheat-free diets.

Important to know:
Coconut flour absorbs a significant amount of liquid, which makes batters and doughs much thicker. It’s best to use recipes specifically developed for coconut flour rather than swapping it 1:1.

Why You Might Love This Version

While the nutrition differences aren’t dramatic when it comes to sugar, there are still some meaningful reasons to make this recipe:

• More fiber = more staying power.
  The added fiber from coconut flour can help support fullness and more stable energy compared to traditional versions.
• Great if you are avoiding gluten or wheat
  This recipe works well for those who are gluten-free or avoiding wheat, without sacrificing a classic dessert experience.
• Balanced indulgence.
  You’re still getting the sweetness and nostalgia of pineapple upside-down cake, just with a slightly more balanced nutrition profile.
• Simple and approachable.
  It comes together quickly, making it realistic for a weeknight treat or last-minute gathering.
• It’s satisfying.
  With a bit more fat and protein, this version may feel more satisfying than a traditional cake, which can help you feel content with a single serving.

A Gentle Reminder

Dessert doesn’t have to be “perfect” to be part of a balanced lifestyle.

Whether you choose the traditional version or this one, what matters most is how it fits into your overall pattern. Enjoying a homemade dessert, especially one you share with others, is part of a well-balanced life too.

Well Balanced Nutrition

Paleo Pineapple Upside Down Cake (Gluten-Free)

This paleo version of pineapple upside-down cake has fewer calories and carbohydrates and a higher fiber and protein content than its more traditional counterpart. Another cool thing, this recipe comes together much quicker than a traditional upside-down cake.

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Servings: 6 pieces

Ingredients Method

Ingredients

  

• 1/4 cup coconut oil melted
• 1 cup almond flour blanched
• 1/3 cup coconut flour
• 3/4 teaspoon baking powder
• 1/2 cup coconut sugar
• 2 eggs
• 2 teaspoons vanilla extract
• 3 slices pineapple cut into rings
• 3 tablespoons maple syrup
• 1/4 cup raspberries or cranberries

Method

 

1. Preheat oven to 350° F.
2. Melt coconut oil and set aside to cool.
3. Line the bottom of an 8" springform pan with parchment paper [this facilitates a clean inversion of the cake] Note a 9-inch pie/cake pan will work also.
4. Spray parchment lined pan with oil.
5. Whisk together dry ingredients - flours, baking powder, and sugar.
6. In a separate bowl, whisk together eggs, vanilla, and cooled coconut oil.
7. Add the wet ingredients to the dry and whisk until combined and you have a smooth batter.
8. Arrange pineapples rings in a single layer in your pan.
9. Add raspberries [or cranberries] to fill holes.
10. Drizzle the maple syrup on top of the pineapples.
11. Gently press the batter into the cake pan.
12. Bake in the oven for 30-40 minutes.
13. Remove from oven a let stand for at least 10 minutes before releasing from pan.
14. Invert onto a plate and serve.

Pineapple Upside-Down Cake Nutrition Comparison

Paleo vs Traditional from Betty Crocker
<All values listed per serving>
Calories: 279 vs 390 (~110 less)
Fat: 15 total, 9 saturated vs 14 total, 6 saturated (1 and 3 g higher respectively)
Cholesterol: 69 vs 40 (29g higher)
Carbohydrates: 32 vs 62 (30g lower)
Fiber: 4 vs 1 (3g higher)
Protein: 7 vs 4 (3g higher)

In summary, this paleo version has fewer calories and carbohydrates, higher fat and
cholesterol, and higher fiber and protein than its more traditional counterpart.

One-Bowl Mini Pumpkin Spice Muffins (Flourless)

by Lucy | Oct 1, 2019 | Recipes and Meal Ideas

Hello Fall

What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them! Let me count the ways…

One-Bowl Wonder

I love playing in the kitchen, but I don’t love the cleanup. I’ve had plenty of clients tell me the same thing. It can definitely be a drawback to getting in the kitchen at times. Choosing recipes that need minimal equipment is key. This recipe only requires one big bowl (actually, I like to use a large measuring cup instead of a bowl) and a couple measuring spoons. Clean up is a cinch, especially if you use cupcake liners.

Full of Fall Goodness

Pumpkin pie spice is all the rage this time year and it’s no wonder. The mixture of cinnamon, ginger, nutmeg, allspice, and cloves can bring about all the good feels of Fall. The pumpkin puree also makes these a delicious seasonal treat and it delivers a dose of nutritious goodness including fiber, vitamin K, vitamin C, potassium, copper, manganese, and riboflavin.

Balanced Nutrients

The nut butter and eggs in these muffins provide protein and fat while the pumpkin provides complex carbs. A mix of all the macronutrients makes for a well-balanced snack or treat. You can feel good about noshing on these with your morning coffee, with your lunch or in the afternoon.

Well Balanced Nutrition

One-Bowl Mini Pumpkin Nut Butter Muffins

What better way to spend the first day of October than enjoying these warm and cozy Pumpkin Spice Muffins?! They taste like Fall and there are so many reasons why you will love them!

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Resting Time 5 minutes mins

Total Time 30 minutes mins

Servings: 6

Course: Breakfast, Snack

Cuisine: American, baked goods

Ingredients Method Notes

Ingredients

  

• coconut oil spray or alternative
• 1 cup almond butter or alternative
• 2/3 cup pumpkin purée not pumpkin pie mix
• 2 eggs large
• 1 tsp vanilla extract
• 2 Tbs maple syrup
• 1/2 tsp baking soda
• 1 tsp apple cider vinegar
• 2 Tbs chocolate chips optional

Method

 

Prep

1. Preheat oven to 350°F.
2. Grease mini muffin with coconut oil spray.

Make

1. Add all ingredients, except coconut oil spray, to a bowl and whisk until smooth and creamy.
2. Using a small ice cream scoop or two spoons, place batter in mini muffin tins 3/4 way full.
3. Bake for about 10 minutes until tops spring back when touched. (If using larger muffin tins, bake time will be longer.)
4. Remove from oven and let stand two minutes before removing from pan.

Notes

I use almond butter because it’s my preference.

Try a natural nut butter if you can, with just nuts (and maybe a pinch of salt). Don’t worry if the oil separates; that’s normal! Give it a good stir before using in this recipe.

If peanut or nut allergies are in the house, a seed butter like Sunbutter works just as well.

Slow Cooker Sugar-Free Smoky BBQ Chicken

by Kristen Norton | May 28, 2019 | Recipes and Meal Ideas

When the weather is warm and the days are long, the last thing you want to do is turn on the oven or cook on the hot stove. Even in the colder months, it’s nice to have a simple go-to meal that requires little work. Slow cooker BBQ chicken to the rescue! Whisk up this homemade barbecue sauce, pour on top of the chicken and let it cook as you get on with your day.

This slow cooker BBQ with a delicious home-made sauce is so clutch for a quick and easy meal option. Make it a freezer meal, include it in your meal prep, or make it while you are at work.

Why make your own BBQ sauce??

It is so easy to just pick up a bottle of BBQ sauce at the store. Why even bother making your own? Unlike store-bought BBQ sauces, our recipe is free of added sugar. Even recipes online will call for honey, sugar, or ketchup. There is nothing wrong with a little sweetness, but if you are mindful of your added sugar intake, you know that it can add up really quickly. We opted for nutrient-rich and flavor-boosting tomato paste instead of ketchup.  Tomato paste provides a boost of vitamin C, the powerful antioxidant lycopene, and no added sugar. Don’t worry, the sugar may be absent, but the flavor is not! Smoked paprika makes a big difference in this sauce, so you won’t want to skip it.

Slow cooker BBQ chicken can be a freezer meal that’s ready to dump-and-cook or it can be part of your weekly meal prep routine.

Whisk up the sauce, pour it over chicken breasts in a freezer bag, and stash it away until you need it. Simply, defrost the day before you want to cook it. It is also a great meal prep option.

Make it a Well Balanced Meal

Barbecue chicken is very versatile. On its own, it is Paleo, Low Carb, and Whole30 friendly. You can enjoy it on a hearty whole grain bun or a sweet potato with a hefty helping of sauteed zucchini, green beans, or another vegetable you enjoy.

.

Kristen Norton

Slow Cooker BBQ Chicken

A delicious homemade BBQ sauce recipe with antioxidant rich tomato paste and free of added sugars.

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Prep Time 5 minutes mins

Cook Time 4 hours hrs

Total Time 4 hours hrs 5 minutes mins

Servings: 4

Ingredients Method

Ingredients

  

• 1 6- oz. can tomato paste
• 2 Tbsp. Dijon mustard
• 1 1/2 Tbsp. apple cider vinegar
• 1/2 cup water
• 2 tsp. garlic powder
• 2 tsp. chili powder
• 2 tsp. smoked paprika
• 1 1 ?2 tsp. oregano dried
• 1 tsp. sea salt
• 1/2 tsp. black pepper
• 2-3 boneless skinless chicken breasts

Method

 

1. Whisk together all ingredients except the chicken.
2. Reserve a 2/3 cup portion of sauce to be added right before serving.
3. Place 2-3 chicken breasts in the bottom of a 6-quart crock pot.
4. Pour the rest of sauce over the chicken. Lift each chicken breast to make sure some of the sauce has gotten underneath then place a lid on top.
5. Cook on low for 4 hours or until the chicken shreds easily with a fork.
6. Shred chicken with 2 forks.
7. Cook for an additional 30 minutes on low.
8. Mix with the reserved sauce just before serving

Super Simple and Delicious Homemade Salsa

by Lucy | May 3, 2019 | Recipes and Meal Ideas

It’s that time of year again! The longer warm days mean more time to play outside and less desire to spend hours in the kitchen. That’s why we love this simple salsa recipe to round out a taco salad for an easy meal or simply enjoy a with whole grain corn (or lentil) chips as a snack!

[mpprecipe-recipe:3804]

Carrot Cake Overnight Oats

by Lucy | Mar 24, 2019 | Recipes and Meal Ideas

Dessert for breakfast? Veggies for breakfast!? As a dietitian, I get equally excited about both! And I think you will be excited too when you try this delicious morning treat. 

If you want to start your day with a nourishing breakfast that is ready in no time, look no further. Simply make up a batch of these one night and have breakfast for the next 2-3 days. 

Carrot cake overnight oats offer fiber, protein, healthy fat, complex carbs, and phytonutrients. In other words, it’s a breakfast that you can feel really good about.

If you like a warm breakfast like me, just slowly heat your oats up in the microwave (or on the stove if you have more time) right before eating. 

Feeling fancy? Garnish with your favorite Greek yogurt and a few more raisins. I’ve also put granola or nuts on top to add a fun crunch.

Kristen Norton, RD, LDN

Carrot Cake Overnight Oats

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Servings: 2

Ingredients Method

Ingredients

  

• 2/3 cup oats old fashion
• 1/4 cup chia seeds
• 1/2 cup carrots shredded
• 2 cups almond milk unsweetened
• 2 tsp maple syrup
• 3 tbs raisins
• 1 tsp cinnamon
• 1/4 tsp allspice

Method

 

1. Combine all ingredients into a glass jar with lid (pint size or bigger), secure lid, and shake vigorously to mix well.
2. Place in refrigerate for up to 4 days.
3. When ready to eat, stir contents of jar well, and pour half of oat mixture into a bowl.
4. Microwave for 20-30 seconds at a time if a warm oatmeal is desired.
5. Optional: top with a dollop of plain or vanilla Greek yogurt and/or chopped nuts.