NUTRITION 4 YOU, LLC - Helping Individuals Achieve Their Nutritional Goals
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escarole soup
How to Add Fiber
Crunchy Ground Turkey or Ground Beef (or vegetarian meat substitute) Tacos
Avocado Salsa
Grilled Greek Wraps


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escarole soup

 Escarole Soup
Serves 6-8
2 tbsp olive oil
2 garlic cloves, minced
1 onion, chopped
2 carrots, sliced
1 potato, peeled, diced (optional)
2 cups chicken broth
2 heads of escarole (or kale), well washed and coarsely cut
In a large saucepan, heat olive oil and gently brown garlic.  Add onion, carrots and, if using, the potato (this breaks up and helps thicken the soup) and then after 1 minute, the broth.  Add escarole or kale, cover and let come to a boil.  Lower to simmer for 1 hour.  If it’s too thick you can add more water or broth.  
Serve in soup bowls and sprinkle with grated cheese if desired.  Serve with Italian bread. 
Variation- use vegetable broth to make it vegetarian
Also, can add beans for fiber and protein

How to Add Fiber

Need to get more fiber and not sure how? 
Some foods that can increase your fiber intake are beans (legumes), oats, brown rice, quinoa, whole grain pasta, fruits and vegetables and nuts. Make sure bread is 100% whole wheat. 
Some cereal choices that really pack a punch are All-Bran, Grape-Nuts (No grapes, no nuts!), Raisin Bran, and shredded wheat.  In addition Cheerios and Wheaties are some cereals with fiber and low amounts of sugar. 
Just remember if you are adding fiber products you have to increase your water intake.  This is extremely important for digesting the additional fiber. 
Why add fiber?  Helps prevent constipation, adds to feelings of fullness, helps to increase your gut microbiome (which may help prevent many diseases), helps prevent high cholesterol.
Ways to add fiber?  Start by having higher fiber cereal.  Then switch your bread to 100% whole wheat.  Have fruit with breakfast and lunch.  Make sure you have a whole grain with dinner, along with 1 or 2 vegetables.  You can always add beans to soup or salads to increase the fiber.  Baked goods can be made using whole wheat flour.  Flaxseeds or chia seeds can be added to baked goods or smoothies. 
I recommend adding fiber gradually into the diet to prevent stomach upset. 
It’s worth it for all the benefits of having more fiber!

Crunchy Ground Turkey or Ground Beef (or vegetarian meat substitute) Tacos

Crunchy  Ground Turkey (or Ground Beef, or Vegetarian meat substitute)Tacos with Avocado Salsa
Prep time: 10 mins. , cook time 8 min.
Ready in 18  mins. 
2 tbsp. olive oil
1 16 oz. package ground turkey, ground beef or vegetarian grounds
2 tsp. smoked paprika
1 tbsp. minced garlic
½ head romaine, or other dark leafy green lettuce
1 large avocado
¼ small red onion
1 tbsp. lime juice
Shredded cheddar cheese, if desired
12 hard taco shells
Step 1:  In a 12 inch nonstick skillet, heat 1 tbsp. oil on medium-high.   Add the ground turkey, paprika, garlic, salt and pepper.  Cook 6-8min., until done, using a spatula to break up meat.
Step 2: Meanwhile, thinly slice the romaine.   Halve, pit and chop the avocado.  Finely chop the red onion.  In a medium bowl, combine avocado and onion with the lime juice and remaining 1 tbsp. olive oil.  Season with salt and pepper.
Step 3:  Put the ground meat (or nonmeat) and avocado salsa in the taco shells.  Garnish with romaine or other lettuce. Add cheese if desired. 
Adapted from Savory magazine from Stop and Shop

Avocado Salsa

Super quick avocado salsa
1 large avocado
¼ small red onion
1 Tbsp. lime juice
1 Tbsp. olive oil
Halve, pit and chop avocado.  Finely chop the red onion.  In a medium bowl, combine avocado and onion with the lime juice and olive oil.  Done!

adapted from Savory magazine by Stop and Shop

Grilled Greek Wraps

Grilled Greek Wraps
4 servings
¾ cup crumbled feta cheese (or fresh mozzarella)
(4 oz of either)
15 cherry and/or yellow pear tomatoes, halved
10 kalamata or other good quality black olives, chopped
1 medium red onion, halved and thinly sliced
2 Tbsp. balsamic vinegar
1 Tbsp chopped fresh parsley or 2 tbsp chopped fresh oregano
1 medium clove garlic, minced
2 tsp olive oil
1 medium cucumber, peeled, halved lengthwise, seeded and diced
1 large eggplant, cut into ½ inch thick slices
2 tbsp. olive oil
¼  tsp salt
¼ tsp freshly ground pepper
4 (9-10 inch) flour tortillas
1.     Make salad: In medium bowl, combine cheese, tomatoes, olives, onions, vinegar, parsley, garlic and oil.  Mix well.  Let stand 20 minutes, stirring occasionally. Stir in cucumber, salt and pepper and let stand 10 minutes.
2.     Meanwhile, prepare a charcoal fire or preheat gas grill on high.  Brush both sides of eggplant slices with oil and grill, turning once, 15 to 20 minutes.  (Alternatively, bake eggplant at 400 degrees F until tender, about 25 minutes). Transfer to a plate, season with salt and pepper.
3.     Spray a large skillet with cooking spray, then warm each tortilla over medium heat just until soft and flexible, about 1 minute per side.  Arrange 2 or 3 eggplant slices down center of each tortilla, overlapping slightly.  With slotted spoon (to avoid getting too much liquid)spoon salad over eggplant, dividing equally.  Fold bottom end of tortilla partially over filling, then roll into a bundle and serve. 
Tips: I baked the eggplant (due to tropical storm- couldn’t grill!) and it came out great.
Adapted from Vegetarian Times magazine

Meal Planning Tips

How to remember meal stuff (defrosting meat, etc) during your busy mornings
Feel like you are always rushing off in the mornings, or if at home due to covid maybe you keep forgetting to take out stuff for dinner prep????
Here’s a tip.  Use one of those post it note pads.  For each day, for part of your meal planning write what it is you need to do.  For example:
Monday, defrost fish
Tues. defrost chicken
Wed. stop at store on way home to get fresh shrimp
Thurs. marinate chicken
That way you can rip off at the end of each day/task  and can be ready for the next day (and be sure to recycle!)
Nutrition 4 You, LLC

Easy sauteed scallops!!!

Sauteed Sea Scallops
10 mins.
Serves 3-4
1 1/2 lb. sea scallops (can use bay scallops also, they cook a lot quicker)
Old Bay seasoning
Olive oil to coat pan
Rinse scallops.  Coat a large pan for sautéing with olive oil.  Heat to medium high.  Add scallops, sprinkle with Old Bay seasoning.  Cook until browned on both sides, for about 10 mins. tops. 
You’re done!  Serve with hot rice and a side of broccoli or microwaved baby potatoes and a side salad. 

Grilled Chicken Rosemary Lime recipe

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Asian Chicken recipe (vegetarian modification included)

Asian Chicken Salad with Noodles
Prep time: 10 minutes
Cooking time:  8 minutes
1 tablespoon sugar
3 tablespoons lime juice
3 tablespoons water
3 tablespoons low sodium soy sauce
2 tablespoons creamy peanut butter
3 garlic cloves, crushed
3 cups hot cooked linguini (about 6 oz. uncooked pasta)
8 oz. ready to eat cooked,  roasted, skinned, boned chicken breasts
1/3 cup sliced green onions
1.   Combine first 6 ingredients in a large bowl; stir well with a whisk.   Add linguini and remaining ingredients, tossing to coat.
Yield:  4 servings (serving size 1 ½ cups)
Vegetarian option:  instead of chicken add ½ cup peanuts (or can still add the nuts with the chicken if desired)
Adapted from Cooking Light

Almond vs. soy vs. dairy vs. coconut milk

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