Multigrain flat bead
1 Tbsp sundried tomatoes
2 Tbsp cherry cranberry pecan mix
2 Tbsp Delightful Palate’s Stone Fruit Nectar
Salt and pepper to taste
The original recipe called for using pre-cooked/pre-seasoned chicken… I decided to cook my own. I cooked down chicken tenderloins and seasoned them myself so I knew exactly what was in it. This is where you can be creative and experiment with whatever seasonings you like!
I couldn’t find a cherry cranberry pecan mix at the store… so I made my own! I bought exactly those ingredients and tossed them in a bowl! I also prefer my tomatoes to be in smaller pieces, so I diced those and threw them in there too!
Next, I just spread the Stone Fruit Nectar and added all the fixin’s!
This wrap is great for taking to work, on-the-go, or out to the parade route... Much healthier option than Popeye’s chicken! I love how easy and nutritious it is. Another alternative if trying to watch carbs… use a low-carb, whole wheat tortilla or make it a lettuce wrap!
Looking for some new recipes? Delightful Palate is the place to go! If you've never heard of it, check out their website at delightdulpalate.net. I was asked to try some of their recipes this month and evaluate the nutritional value for each one. The recipes I've tried were healthy, delicious, and super easy to make! I've only made 2 recipes so far, but be on the lookout for more!
Hummus and Chopped Grape Tomatoes Relish Layer Dip with Delightful Palate’s Balsamic Garlic Honey
This recipe was SO easy and delicious! It’s great to take as a filling and nutrient-packed snack. Great to take on-the-go too! It’s also a great to bring for parties or watching the Super Bowl… Much better than snacking on fried foods and chips!
I paired it with quinoa chips, rather than pita chips, which increased the protein content (9g per serving) I also wanted a low-carb option so I topped cucumber slices with the dip! Great for a refreshing summertime snack!
2 cups of your favorite flavor Hummus
1 pint of grape tomatoes, chopped
2 tablespoons of fresh basil or flat leaf parsley
2 green onions, chopped
Salt and pepper
¼ to ½ cup of Delightful Palate’s Balsamic Garlic Honey
In a medium bowl, place the chopped tomatoes, herbs, green onions, salt and pepper. Drizzle with Delightful Palate’s Balsamic Garlic honey and toss to coat.
On a small platter spread a layer of hummus to cover the bottom to cover the bottom of the platter. Spread tomato relish on the top and serve with pita chips.
Date Night Chicken with Delightful Palate's House Blend Seasoning
I loved this recipe! It was so easy to make and so many health benefits all packed into one dish! It’s loaded wth fiber and complex carbs, not to mention all vitamins, minerals, and antioxidants from the veggies! And great source of lean protein from the chicken!
Also, I did not have the House Blend Seasoning, so I substituted with some lemon pepper seasoning.
This recipe is great for busy weeknights! The most time consuming part was just cutting the vegetables!
12 ounces sweet potatoes unpeeled, cut into 1-inch pieces
12 ounces Brussels sprouts, trimmed and halved
8 shallots, peeled and halved
4 carrots, peeled and cut into 2-inch pieces, thick ends halved lengthwise
1 cup Delightful Palate’s Balsamic Garlic Honey vinaigrette
3 garlic cloves, peeled
1 teaspoon minced fresh rosemary
3½ pounds bone-in chicken pieces (breasts, and thighs)
2 teaspoons Delightful Palate's House Blend seasoning
1 ½ teaspoons sea salt
Place potatoes, Brussels sprouts, shallots, carrots, ½ cup of Delightful Palate’s Balsamic Garlic Honey vinaigrette, garlic, and, 1 teaspoon Delightful Palate's House Blend seasoning, ½ teaspoon salt in 1-gallon zipper-lock bag. Press out the air and seal; toss to coat.
Place chicken, ½ cup Delightful Palate’s Balsamic Garlic Honey vinaigrette, 1 teaspoon rosemary, 1 teaspoon Delightful Palate's House blend 1 teaspoon salt, in separate 1-gallon zipper-lock bag. Press out the air and seal; toss to coat.
Refrigerate chicken and vegetable mixture zipper-lock bags for at least one hour or overnight, up to 24 hours.
Pre-heat oven to 475 degrees. Spread vegetables in a single layer in rimmed baking sheet, discarding any excess liquid.
Place chicken skin side up on top of vegetables, bake chicken for about 35 to 40 minutes, rotating the sheet halfway through baking.
Transfer the chicken to serving platter, tent loosely with aluminum foil, and let rest for 5 minutes. Return vegetables to oven and continue to bake until lightly browned, 5 to 10 minutes. Toss vegetables with any accumulated chicken juices and transfer to platter with chicken.
Reading is one of my favorite things to do... Whether it's for my own personal enjoyment, something educational, or new articles on my favorite blogs. I love how it makes me think and question things, and how it drives me to continuously want to read and learn more. I keep a "book list" which has all the books I want to read on it... a lot of which are health/nutrition-based with a few that are just for fun!
Most of us have probably seen the commercial with the message that not everything you read on the internet is true... Well believe it or not, not everything you read on the internet is true! Especially when it comes to health and nutrition advice. People make all sorts of claims about these trends and crazy fad diets that they swear work... and I can promise you that they don't. I've done so much research on different diets and can tell you why a specific one does/doesn't work. Anyone can read a book or an article about a diet they want to try/are interested in, try it for a while, start telling people about it and promoting it, and call themselves a "nutritionist." However, they CANNOT call themselves an RD (registered dietitian) or RDN (registered dietitian nutritionist). The difference between a "nutritionist" and RDs/RDNs - they go through extensive education and training established by the Accreditation Council for Education in Nutrition and Dietetics (ACEND)... This includes a B.S. in Dietetics from an accredited program, an internship program (similar to a residency to become a doctor), and a registration exam. RDNs are nutrition experts and practice is based on evidence-based research... meaning we actually know what we are talking about! I do not claim myself to be an RDN (YET!) because I am still in the process of applying for my internship... which will be done in February!
Why am I saying all this?! I recently had a patient at work tell me that she read an article that said BMI is the absolute best tool to use during weight loss. I don't know where she read this article or where it came from, but I completely disagree. I think BMI is an okay-ish screening tool... certainly not great for keeping track of progress during weight loss! It doesn't take into consideration the persons age or gender, and it also doesn't separate fat mass from lean muscle mass. In my opinion, the most accurate way of keeping track of progress is using a body composition scale/machine. Many gyms and fitness/health stores have them (I know GNC has them). It's something you have to pay for, but not something you have to check everyday... Maybe check it once a month or once every couple of months.
I also have seen blogs and people claiming to be nutritionist posting things that are not necessarily wrong, but they can't necessarily explain why something is the way it is or why certain foods are beneficial, but guess what? RDNs can! And yes, I read all about those crazy diets and health trends that pop up on my Facebook Newsfeed because I frequently get asked if I heard about this or that... and I have to be able to give an answer and an opinion. And if I haven't heard of it, I go home and do some research, but the key is knowing where to look and what sources to trust.
My whole point is to stress that it's important to know what you are reading and where it came from; make sure its credible and evidence-based. If you are looking for nutrition advice, speak to an RD, reference eatright.org (The Academy of Nutrition and Dietetics), and some government websites have great information as well!
And don't forget that just because it was on the internet, doesn't mean it's true!