Recipes Archives | Melissa Rifkin Nutrition

Fresh Express® Tuscan Kale Sauté Kit™

Vegetables have been one of the most common “diet” foods for years, and for good reason: they are loaded with micronutrients, fiber, and you can have a large volume for few calories. Although those are fantastic attributes in a food, that is not enough for a meal. To sustain a healthy lifestyle, for an extended period of time, the volume and quality of food must keep you feeling satisfied. No one feels satisfied with one lettuce leaf, or a plain salad, for that matter. When you load up on all

Fresh Express® Tuscan Kale Sauté Kit™

Eating healthy is something I preach on the daily. I have always enjoyed eating vegetables, and as a registered dietitian it is my pure joy to help patients consume healthier foods. I often find my patients either dislike the taste of vegetables or don’t purchase because it is tedious to clean, prepare, cut and cook. They are also concerned about produce going bad too quickly and find this to be wasteful.Fresh Express® has come to the rescue with their Sauté Kit™ to save time, money, and create

Pyure Sweet

Ingredients:Recipe yields 14 bars1 cup chunky peanut butter 1/4 cup @pyuresweet maple syrup1/2 cup coconut flour or almond flourChocolate top: 1 cup chocolate chips 1/2 cup creamy peanut butter . Directions:Line 8″ baking square pan w parchment paper or spray w non stick.In a bowl, add peanut butter + @pyuresweet maple syrup w flour. Mix well. Pour into pan.Prepare chocolate top. Melt chocolate in a double boiler or microwave chocolate. Add in peanut butter. Pour over prepared bars.Freeze for 60

Whole Foods Market Avocados

Whole Foods Market, WestchesterAvocados 4 for $5Avocados originate from Mexico and are a climatic fruit, meaning they are able to ripen once picked off the trees. Avocados have a thick skin, inhibiting pesticides to be exposed to the flesh, therefore buying non organic avocadoes is not always necessary.Avocados contain monunsaturated fats, a healthy fat essential for the body. Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and

Tuna, Egg, Avocado Salad

Ingredients1 can Tandoori tuna, safe catch foods2 T mashed avocado1 cooked egg white3 chopped green olivesHot pepper flakesDirectionsPlace 1 can of Tandoori tuna in a bowl, do not drainWith a fork break tuna up into flakesBoil egg for 10 minutes and let coolToss the yolk and chop up egg whitesAdd chopped egg to tunaAdd in mashed avocado, olives and red pepper flakesAdd tuna to salads, zoodles, or enjoy with crackers, in a wrap, sandwich or any other desirable way

Glazed Tofu Fried Rice

Ingredients12 ounces extra firm tofu1 T sesame oil1 inch ginger, minced or ½ t dried ginger3 cloves garlic, minced1 large l head cauliflower or 3-4 cups riced cauliflower1 red bell pepper, sliced2 cups broccoli2 carrotsSauce:¼ cup soy sauce (or coconut aminos)T brown sugar1 T sriracha¼ cup peanut butter or almond butter2 T waterOptional Topping:2-3 green onions, thinly sliced¼ cup slivered almondsDirections1. Preheat oven to 400F.2. Remove excess liquid from tofu by placing between two paper

Chicken Burrito Bowls

Ingredients:1 pound cooked shredded chicken¼ cup lime juice½ cup salsaT chili powder2 t cumin1 t oregano1 large head cauliflower or 3-4 cups riced cauliflower1 T ghee, olive oil, or coconut oil4 cups shredded romaine lettuce1 cup diced tomatoes1 cup black beans1 jalapeno, seeded and diced½ cup diced red onion¼ cup cilantro, choppedGarnish:Sliced avocadoPlain Greek yogurtLime wedgesTortilla chipsDirections1. Combine shredded chicken, lime juice, salsa, and spices in skillet on low-medium heat for

Sausage and Vegetable Cauli-rice Skillet

Ingredients1 large head cauliflower or 3-4 cups riced cauliflower1 T coconut oil½ red onion, diced2 zucchini, diced12 ounces mushrooms, slicedJuice 1/2 lemon2 t salt½ t cayenne pepper2 cups baby spinach12 ounces turkey sausage, precookedOptional: shredded mozzarella or parmesan cheeseDirections1. Rice the cauliflower using a food processor or blender.2. In a large skillet, heat coconut oil. Add chopped zucchini, onion, and mushrooms. Saute approximately 5 minutes.3. Add lemon juice, salt,

Savory BBQ Bites

Ingredients1/2 cup rolled oats1/2 cup BBQ quinoa chips (or lentil chips)1/3 cup almond butter1/4 cup each almonds and cashews2 T barbecue sauce2 T honey1/4 t cayenne (optional)DirectionsBlend dry ingredients in food processor. Place in bowl and add honey, barbecue sauce, and almond butter. Combine and form into approximately 14 balls. Store in refrigerator.

Paleo Turkey Chili

Ingredients1.5lbs ground turkey1 clove garlic2T olive oil1/2 cup chopped celery1 cup diced carrots2T chili powder1t cumin1t oregano1t salt1/4t cayenne4 cups chopped zucchini15oz. tomato sauce15oz. diced tomatoesDirectionsSautee’ garlic,onion, and olive oil in cast iron skillet.Add ground turkey and brown.Add carrots, celery and spices. Stir to combine.Add zucchini, tomato sauce and tomato paste. Combine well. Simmer on low until zucchini is tender (approximately 10 minutes). Enjoy!

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