Danielle Hamo Blog

Monthly Archives: May 2015

High fiber, High protein recipes to try

My diet is based on being high protein, high fiber, and low calorie. This helps you eat less and feel just as satisfied, and be able to lose weight. Here are a couple of recipes from the latest issue of Food and Nutrition magazine.  They are 200-300 calories per serving, and high in fiber, and protein. Enjoy

Fiery Fish Tacos with Jalapeño-Mango Salsa

fiery_fish_tacos-2be9eab0

Ingredients

Salsa
1½ cups diced tomato
½ cup diced red onion
¾ cup diced mango
¾ cup diced avocado
¼ cup seeded and diced jalapeño pepper (leave in ribs if you like it hot)
1 cup chopped fresh cilantro
1 teaspoon lime zest
3 tablespoons fresh lime juice
¼ teaspoon kosher salt

Fish Tacos
½ teaspoon cayenne pepper
¼ teaspoon ancho chili powder
2 teaspoons oregano
½ teaspoon paprika
½ teaspoon salt
1 pound haddock fillets
1 teaspoon extra-virgin olive oil
8 corn tortillas (6-inch), warmed before serving
3 tablespoons reduced-fat plain Greek yogurt
½ cup cilantro, for garnish

Directions

  1. Preheat oven to 400°F.
  2. In a medium-sized bowl, combine tomato, onion, mango, avocado, jalapeño and cilantro. Add lime zest, lime juice and salt. Stir to combine.
  3. In a small bowl, combine cayenne, chili powder, oregano, paprika and salt. Arrange haddock filets on a foil-lined baking sheet. Brush each filet with olive oil. Sprinkle spice mixture over filets.
  4. Bake for 7 to 8 minutes or until fish flakes easily with a fork.
  5. To serve, top each warm corn tortilla with fish, salsa, yogurt and cilantro.

Nutrition Information

Serving size: 2 tacos
Serves 4

Calories: 296; Total fat: 8g; Saturated fat: 1g; Cholesterol: 59mg; Sodium: 706mg; Carbohydrates: 36g; Fiber: 7g; Sugars: 7g; Protein: 24g;

 

Roasted Chickpea Trio (BY MARIA TADIC, RD)

roasted_chickpeas-c97280de

Ginger Sesame Roasted Chickpeas

Ingredients
2 cans (15½ ounces each) of chickpeas, rinsed, drained
1 tablespoon canola oil
3 tablespoons tamari soy sauce, divided
1 teaspoon ground ginger
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon cayenne pepper
½ teaspoon black pepper
2 tablespoons sesame oil

Directions

  1. Preheat oven to 425°F.
  2. Rinse and drain the chickpeas. Using a paper towel or clean dish towel, thoroughly dry the chickpeas. (The drier the chickpeas are, the more the seasoning mix will stick.)
  3. Place chickpeas on a cookie sheet or sheet tray in a single layer.
  4. Combine canola oil, 2 tablespoons of tamari, ginger, garlic powder, onion powder, cayenne and black pepper. Stir to combine spice mixture and drizzle over chickpeas. Be sure
  5. chickpeas are coated in spices.
  6. Bake for 45 to 50 minutes, tossing chickpeas carefully every 15 minutes.
  7. Combine the remaining 1 tablespoon of tamari and sesame oil. After 30 minutes of baking, remove chickpeas from oven and drizzle with sesame oil mixture, tossing to coat thoroughly. Continue to bake chickpeas for another 15 to 20 minutes.
  8. Chickpeas are done when they are golden brown and crunchy.

Nutrition Information
Serving size: ½ cup
Serves 7

Calories: 233; Total fat: 9g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 697mg; Carbohydrates: 30g; Fiber: 8g; Sugars: 5g; Protein: 10g; Potassium: 164mg; Phosphorus: 113mg

Sweet & Spicy Roasted Chickpeas

Ingredients
2 15.5 ounce cans of chickpeas, rinsed, drained and thoroughly dried
1 tablespoon canola oil
2 teaspoons smoked paprika
¼ teaspoon cayenne pepper
1 teaspoon salt
1 teaspoon cumin
1 tablespoon maple syrup

Directions

  1. Preheat oven to 425° F.
  2. Rinse and drain the chickpeas. Using a paper towel or clean dish towel, thoroughly dry the chickpeas.  The drier the chickpeas are, the more the seasoning mix will stick.  Place chickpeas on a cookie sheet or sheet tray in a single layer.
  3. In a small bowl, whisk together the canola oil, smoked paprika, cayenne pepper, salt and cumin. Drizzle the spice mixture over the dry chickpeas tossing to coat. Ensure each chickpea is thoroughly coated in the spice mixture.
  4. Bake for a total of 45-50 minutes, tossing chickpeas carefully every 15 minutes.
  5. After 35 minutes of baking, remove chickpeas and drizzle on the tablespoon of maple syrup – stir chickpeas carefully ensuring all are coated in the maple syrup.
  6. Bake for the remaining 10-15 minutes or until chickpeas are golden brown and crunchy.

Nutrition Information
Serving size: ½ cup
Serves 7

Calories: 202; Total fat: 5g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 600mg; Carbohydrates: 31g; Fiber: 8g; Sugars: 7g; Protein: 9g; Potassium: 165mg; Phosphorus: 104mg

Brown Sugar and Nutmeg Roasted Chickpeas

Ingredients
2 15.5 ounce cans of chickpeas, rinsed, drained and thoroughly dried
1 tablespoon canola oil
2 tablespoons brown sugar
½ teaspoon freshly ground nutmeg
¾ teaspoon cinnamon
1/2 teaspoon salt

Directions

  1. Preheat oven to 425° F.
  2. Rinse and drain the chickpeas. Using a paper towel or clean dish towel, thoroughly dry the chickpeas.  The drier the chickpeas are, the more the seasoning mix will stick.  Place chickpeas on a cookie sheet or sheet tray in a single layer.
  3. Drizzle canola oil over the chickpeas tossing to coat thoroughly. Sprinkle on the brown sugar, nutmeg, cinnamon and salt. Toss to combine and ensure all chickpeas are coated in the sugar and spices.
  4. Bake for a total of 45-50 minutes, tossing chickpeas carefully every 15 minutes.
  5. Chickpeas are done when they are golden brown and crunchy.

Nutrition Information
Serving size: ½ cup
Serves 7

Calories: 207; Total fat: 5g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 433mg; Carbohydrates: 33g; Fiber: 8g; Sugars: 9g; Protein: 9g; Potassium: 144mg; Phosphorus: 101mg

Top 10 reasons to visit a RDN, Registered Dietitian/Nutritionist

I found this article on eat right.org the website for the Academy of Nutrition and Dietetics, and I thought it was worth sharing.

Do you want to lose or gain weight? Are you pregnant, looking to become pregnant or just had a child? Are you looking for ways to maintain your health in your older years? Are you an athlete looking to boost performance? These are just a few of the reasons people seek the expert, science-based advice of a registered dietitian nutritionist.

Here are 10 common reasons to you should consult with a registered dietitian nutritionist:

  1. You have diabetes, cardiovascular problems or high blood pressure. An RDN serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
  2. You are thinking of having or have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RDN will work with you and your physician to develop an eating plan for your new needs.
  3. You have digestive problems. A registered dietitian nutritionist will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
  4. You’re pregnant or trying to get pregnant. A registered dietitian nutritionist can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
  5. You need guidance and confidence for breast-feeding your baby. A registered dietitian nutritionist can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
  6. Your teenager has issues with food and eating healthfully. A registered dietitian nutritionist can assist with eating disorders like anorexia, bulimia and overweight issues.
  7. You need to gain or lose weight. A registered dietitian nutritionist can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
  8. You’re caring for an aging parent. A registered dietitian nutritionist can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
  9. You want to eat smarter. A registered dietitian nutritionist can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
  10. You want to improve your performance in sports. A registered dietitian nutritionist can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.