What’s cooking?! High-fiber, low-sodium, low-fat egg and veggie bake


Break fast for a group can be a tricky thing, but planning ahead can take a lot of the stress and early morning wake-up calls away. Try this high-fiber, low-sodium, low-fat egg bake the next time you are hosting a group for the weekend. You can even make the egg mixture ahead of time and store it in the refrigerator until that morning! All you have to do is wake up and pop it in the oven.

High-fiber, low-sodium, low-fat egg and veggie bake
– 16 eggs (whisked)
– 1 chopped green pepper
– 1 chopped orange pepper (or whatever other color you prefer)
– 1 chopped sweet onion
– 1 cup sliced mushrooms
– 1 lb low sodium deli meat (turkey)–chopped
– 1 cup low-fat shredded cheddar cheese

Preheat oven to 350 degrees farenheit
Mix all ingredients in a bowl
pour into a baking dish
Bake for about 60 minutes or until eggs are firm

Contact me for individualized recipe ideas and healthy edits or for meal plans and shopping lists!


Healthy hosting for a weekend with friends

Friends-visitingMy husband’s college buddies are coming to visit this weekend, meaning that we will have an apartment full of hungry men. Being a dietitian, I am probably more concerned about what people are going to eat than most; but, come on, guys! SOMEONE has to think you will be hungry at some point during the weekend. Check out how this dietitian plans for a healthier weekend eating with friends

– Dinner: Crock pot Chili and jalapeno cornbread

– Breakfast: Make-ahead egg and veggie bake
– Lunch: POT LUCK TAILGATE here is what our crew is bringing: burgers, pasta salad, chicken wings, guacamole and chicken dip with tortilla chips and pretzels, swiss dip with veggies, cookies, and of course water bottles and plenty of other beverages.
– Dinner: no plan here, we will probably still be at the game and likely snack on anything left over from the tailgate as long as we can safely store everything in the coolers. Or, if the weather is bad and we leave the game early, we will end up watching it at a bar where we will find food.

– Breakfast: Pancakes
The rest of the day depends on how everyone is feeling and when everyone plans on hitting the road back to Michigan; so it will be more last-minute thinking.

We look forward to weekend visits so much; but, with full-time jobs and everything else going on before our friends get here, it’s easy to forget about meal planning and even easier to just say “oh well, we can just eat out”. Yes, it’s fun to bring everyone to our favorite restaurants; and we will still have the opportunity to do that. But, as a dietitian, no one is going unfed, no one is overpaying to eat high-sodium meals all weekend long, and everyone will get their share of fiber, lean protein, and veggies! Can’t wait to see you all and I hope you enjoy!

What’s Cooking?! Low-fat, salt-free stir-fry

Stir-FryLooking for another way to add vegetables and increase the fiber in your dinner meal? Try a stir-fry! Now generally, any dish with the word “fry” in it means that it has been cooked in oil and tend to be high in fat, calories, and salt; but, with some minor adjustments, I still managed to make a flavorful meal that is heart healthy and won’t run the blood sugars off the charts. Here is what I made, but since it’s a stir-fry, you can really add anything you want!
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Fiber for blood sugar and cholesterol


Fiber helps manage blood sugar and appetite. We don’t absorb Calories or carbohydrates from fiber; and, it takes longer to digest a high-fiber meal than one with simple carbs, so the blood sugar doesn’t get as high. Since a majority of us don’t get the recommended 30g of fiber/day, could we benefit from fiber supplements? Is there a difference in fiber from food vs fiber from a supplement?
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Po-tay-to, Po-tah-to: sweet vs. white potatoes


All potatoes in all shapes, sizes, colors, and cooking methods have carbohydrates, raise blood sugar, and add Calories. But, are sweet potatoes “better” than white potatoes, and can we fit this midwestern-staple into a healthy lifestyle? While we know that potatoes raise blood sugar, it is important to remember that this starchy vegetable also carries important fiber, vitamins and minerals.

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My 15 Grocery Store “Must Haves”


What does this diabetic RD have on the shopping list each week? Variety is important, but we all have our “staples” that always find their way into our shopping carts. These are the 15 items that we can’t go without in our house.
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What’s Cooking?! Chicken, Asparagus and Orzo

Summer is so much fun at the grocery store thanks to the variety of fruits and veggies on sale! This week, asparagus was my veg of choice. Full of antioxidants, high in fiber, low in Calories and carbohydrates, and yummy: asparagus is an easy crowd-pleaser that cooks in a flash. Pair it with a high-fiber starch for digestion and diabetes management and a low-fat protein for heart health to complete a healthy, well-rounded meal.

The tomatoes were sweet enough and the feta salty enough that seasoning was a breeze and didn’t require any salt or sauce. Check out what I put together last night:
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Yes, these foods raise blood sugar. No, they are not bad foods!

Teaching dietary recommendations for managing blood sugar is an interesting experience for me. Since carbohydrates have been engrained in my head for so long, it is always surprising to hear people’s reactions to the list of foods that raise blood sugar.

The obvious culprit is sugar itself. However, carbohydrates are broken down into sugar so they, too, raise blood sugar. So, while limiting desserts, candies, sugar packets, and sugary drinks is important, we can get in trouble (and frustrated!) if we do not have a complete list of foods/drinks raising blood sugar.
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What’s Cooking?! Meatloaf

I wish the picture turned out better for this one, because the meal was delicious and I wish it looked as good as it tasted, but obviously my photography skills don’t match my cooking skills! Healthy meals can be easy and quick and can include our favorite foods! Take you favorite meatloaf recipe, and consider making the little changes explained below to add vitamins, minerals, fiber, and to limit fat, salt, and simple sugar:
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What’s Cooking?! Spaghetti and Meat Sauce

Went back to one of my favorite childhood meals last night: spaghetti and meat sauce! While this was one of my favorite meals growing up, we didn’t have it as often as I would have liked. When I asked my mom why? She explained that because I had type I diabetes, spaghetti was hard because I could never have as much as I wanted.

There have been lots of changes to my diabetes care plan over the past 22 years, and with these changes has come a whole lot more flexibility. So, while it is easier to make these meals work, it is still important to make heart-healthy, carbohydrate-conscious changes to recipes. So, here is how we make spaghetti and meat sauce work:
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