Creamy Pineapple Sorbet

Creamy Pineapple Sorbet 1

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It took some time and major help, but Prevention RD got a make-over and a huge upgrade in efficiency. The site loads, like, 20 times faster than it did yesterday. Literally. It’s a huge difference and I hope you find it helpful in quickly and effortlessly locating your favorite recipes and posts.

Quick and easy – who isn’t on board with that?

Creamy Pineapple Sorbet 2

Speaking of which, quick and easy is the name of the game when it comes to this Creamy Pineapple Sorbet. I saw the recipe on Pinterest with the sorbet so cutely piled into a pineapple half. ALMOST too pretty to eat. So picturesque.

And impressive.

My sorbet nearly didn’t make it from the blender to the ice cream maker, much less to the freezer before I was going at it with my spoon, anxious to taste. Piling it into a pineapple? It’s highly unlikely that I could exert such self restraint.

Creamy Pineapple Sorbet 3

I debated on whether or not to use the heavy whipping cream in the recipe, but decided to stick to the recipe. Heavy whipping cream is sinfully delicious at a whopping 50 calories per TABLESPOON…but it really does take this sorbet to new places with its creaminess (as well as keeping it from freezing rock solid). Thank goodness a little bit goes a long way. Besides, it’s the only source of fat in this fairly sinless dessert.

As the temperature and humidity remain at uncomfortable heights here in southwest Michigan, especially for this almost-8-month-pregnant Nicole, it’s a task to keep my evening sorbet portions in check. Regardless, I’ll be making more this weekend ;)

Creamy Pineapple Sorbet 4

Creamy Pineapple Sorbet
Author: 
Prep time: 
Total time: 
Serves: 10 (1/2 cup per serving)
 
Ingredients
  • 4 cups fresh pineapple chunks
  • ½ cup sugar
  • ⅓ cup water
  • ½ cup whipping cream
Instructions
  1. Freeze ice cream maker according to directions before beginning.
  2. Combine pineapple, sugar, and water in a blender and puree until smooth or nearly smooth. Add whipping cream and pulse 10-20 times to combine; transfer to the fridge for 1 hour to chill completely.
  3. Pour chilled mixture into the frozen ice cream maker and process according to manufacturer's directions. Transfer sorbet to a freezer safe bowl and freeze for 2+ hours before serving. Sorbet may require 5-10 minutes to soften before serving.
Notes
Nutrition Information
Serving size: ½ cup Calories: 104 Fat: 4.1 Carbohydrates: 17.7 Sugar: 14.7 Sodium: 5 Fiber: 0.8 Protein: 0.4 Cholesterol: 16

 Busy day ahead and already looking forward to the 3 day holiday weekend!

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Be well,

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Caprese Macaroni and Cheese

Caprese Macaroni and Cheese 1

Last week, this was the only meal that was actually prepared from my weekly menu. I was transferring the meat I’d purchased to the freezer for a later date (i.e. this week and hence why I have no weekly menu — it’s the same as last week’s) and trying to appease the irritable and sick Mr. Prevention.

Which, by the way, thank you so much for humoring us both with the tomato soup question on Facebook. Only that man can make a can of sodium-packed soup taste like water. But, a mean grilled cheese rounded it out to be an acceptable meal.

Caprese Macaroni and Cheese 2

The next evening, I was all prepared to make tacos…when he informed me that “Chinese take-out sounds good”.

This is not what a pregnant woman who needs soapy water and/or lotion to remove her wedding and engagement rings should be up to. My fingers continue to look like turkey links/bratwursts and my shoes are all getting so tight. I need to be nixing the salt…or at least consuming meals with less than 2,000 milligrams of sodium, at the very least. Not eating salty take-out Chinese food.

But, whiny sick husbands get what they want. Today, he should be back to 100% and we can be back to our regularly scheduled lives. And meals.

Caprese Macaroni and Cheese 3

But last Sunday, I made this Caprese Macaroni and Cheese. It looked…fantastic. And simple. I figured it had some serious potential, as well as some serious potential to be a bit lack-luster (don’t you hate when dishes LOOK amazing but fail to ‘wow’?). However, it did not disappoint.

Cheese, cheese, cheese, and caprese…what’s not to love? Especially with the generous portion coming in at 466 calories and a respectable 8.2 grams of fiber!

The original recipe called for pesto, but I lightened things up a bit with using big tomatoes, some additional (whole wheat) pasta, and fresh basil. The result was truly epic. We can’t wait to make this again and for the first time in a LONG time, we were fighting over leftovers.

Caprese Macaroni and Cheese 4

Caprese Macaroni and Cheese
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 5
 
Ingredients
  • 10 oz whole wheat elbow macaroni (uncooked)
  • 1 cup 2% milk
  • 1 cup low-sodium vegetable broth
  • ¼ cup all-purpose flour
  • ⅛ tsp chili powder
  • ½ tsp salt and fresh ground pepper, to taste
  • 3 cups part-skim mozzarella cheese, shredded and divided
  • ½ cup tomato sauce
  • 3 large tomatoes, thinly sliced
  • 20-30 basil leaves, chiffonade and divided
Instructions
  1. Preheat oven to 400 F.
  2. Bring 3-4 quarts of water to a rolling boil over high heat. Add pasta, stir, and cook 8-10 minutes or until al dente; drain and set aside.
  3. In the meantime, whisk together milk, vegetable broth, flour, chili powder, salt, and pepper in a small sauce pan over medium-high heat. Bring sauce to a low boil over medium heat; simmer for 4-5 minutes or until sauce thickens, whisking occasionally. Remove from heat and pour over hot, drained pasta, along with 1 cup of the shredded mozzarella; mix well.
  4. In the bottom of a 2 quart baking dish, spread tomato sauce on the bottom to coat completely. Add half of the macaroni mixture over the tomato sauce, top with half of the tomato slices, ⅓ of the basil, and 1 cup of the mozzarella cheese. Repeat with macaroni, ⅓ of the basil, remaining 1 cup of mozzarella, and tomato slices, in that order.
  5. Bake for 20 to 25 minutes, or until bubbly and just beginning to brown. Remove from oven and allow to cool for 5 minutes. Sprinkle with remaining ⅓ basil before serving.
Notes
Recipe adapted from Diethood
Nutrition Information
Serving size: ⅕ recipe Calories: 466 Fat: 17.2 Carbohydrates: 56.2 Sugar: 8.0 Sodium: 721 Fiber: 8.2 Protein: 30.4 Cholesterol: 40

 Early meeting, busy day :(

Thanks for all the sweet comments on Baby Shea’s nursery!! :-D 52 days!

Be well,

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Lemon Blueberry Pancakes + Weekly Menu

Lemon Blueberry Pancakes 1

This weekend is the National Blueberry Festival weekend in our neck of the woods. P.S. I so want this t-shirt. 5K/10K yesterday, blueberry pie eating contest…the list goes on and on. All weekend, all blueberries.

On my way to and from work, I pass all the vacationers (and locals) picking blueberries. Blueberries so big you can see them on the bushes 100 feet away in your car as you pass by at 60 mph. If I weren’t wearing heels, it would be my before and after work routine to stop and pick.

Co-workers have acres and acres of berries and will often invite us over to pick…for free. Deliciousness and antioxidants are abundant in southwest Michigan come August, there’s no doubt about it.

Lemon Blueberry Pancakes 2

I haven’t actually picked blueberries yet this season, but I’m hoping to very soon.

A few weeks ago, I picked up a 5 lb box at the farmer’s market in South Haven and those were gone in a week. Then, our friend Kylie visited and brought the BIGGEST (and oh so sweet!) blueberries when she came – another 5 lbs gone…in less than a week. And on my way home from work on Friday, I swung by one of the farms for a 5 lb box, minutes after the field workers had returned for the day with flats full of the delicious berries.

Should I gush a little more by sharing that 5 lbs of blueberries runs anywhere between $10 and $14? Heaven!

Lemon Blueberry Pancakes 3

Needless to say, there’s been a lot of berry-eating going on. Raw, baking, freezing, smoothies…you name it.

And nope, I’m not sick of blueberries…at all, whatsoever.

This morning I’m going to make a version of these Giant Whole Wheat Apple-Oat Breakfast Cookies with blueberries and cranberries, but last week was these Lemon Blueberry Pancakes. Not only are lemon and blueberry a flavor pair that tops all flavor pairings, but they’re quick and easy to make, use every day ingredients, and a serving of 3 ‘cakes comes in under 300 calories. Oh yes, please!

Lemon Blueberry Pancakes 4

Lemon Blueberry Pancakes
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 4 (3 pancakes each)
 
Ingredients
  • 1 cup whole wheat pastry flour or white wheat flour
  • ½ cup all-purpose flour
  • 1 Tbsp baking powder
  • 2 Tbsp sugar
  • Zest of 1 lemon
  • ½ tsp salt
  • 1 large egg
  • 2 Tbsp canola oil
  • 1 cup unsweetened almond milk
  • 2 Tbsp freshly squeezed lemon juice
  • 1⅓ cup fresh blueberries
Instructions
  1. Preheat an electric griddle or skillet over medium heat.
  2. In a medium bowl, whisk to combine the flours, baking powder, sugar, lemon zest, and salt. In a second bowl, whisk together the egg, oil, milk, and lemon juice.
  3. Pour the wet ingredients into the dry and mix with a spatula until nearly combined; fold in blueberries.
  4. Drop batter on hot griddle by the ¼ cup, spreading to create a 4-inch diameter pancake. Cook 2-3 minutes or until bubbles rise to the surface and the pancakes are slightly golden; flip and cook an additional 2-3 minutes. Serve immediately.
Notes
Recipe from P.S. Heart, and originally Pastry Affair
Nutrition Information
Serving size: 3 panckes Calories: 297 Fat: 9.5 Carbohydrates: 47.3 Sugar: 93. Sodium: 702 Fiber: 6.0 Protein: 6.5 Cholesterol: 46

Weekly Menu: August 10th – August 14th

Someone will be happy to find out it that it’s another beach day today! Thank you, weekend, for being perfect! #worththewait

Be well,

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It’s published! Prevention RD’s Cooking and Baking with Almond Flour! + Coconut-Oat Cranberry Breakfast Cookies {gluten-free}

Coconut-Oat Cranberry Breakfast Cookies 1

That’s right, a gluten-free cookbook by yours truly is published and out! I think the actual release date is tomorrow, August 5th, but Amazon and Barnes & Noble have had it in stock for at least a week now, I’ve been gushing over my copies, and I’ve received lots of reader emails saying copies are arriving on doorsteps and have been for several weeks.

How. Freaking. Exciting.

Last August when my first cookbook, Prevention RD’s Everyday Healthy Cooking, came out it was one of those pinch me moments. Like, “Yeeeaah…it doesn’t feel real.” And I think I’m still there, quite honestly. To see book #2 hit shelves is just, well, surreal.

If you’re curious, “Why gluten-free, Nicole? You’re not gluten-free,” I wondered the same thing for quite some time. But the simple fact is: I’m a dietitian and the issues surrounding gluten are no dying issue. It’s my job to help people and it was time I rolled up my sleeves and learned all that I could about living gluten-free so that I could do just that. That said, I’m not an expert at gluten-free anything, but I can confidently say that 1. I love almond flour 2. its health benefits are abundant, and 3. I can sure whip up some mean dishes (both sweet and savory!) using almond flour.

Mission…accomplished.

Cooking and Baking with Almond Flour 1

In short, I couldn’t be more proud of this cookbook and the impact I can only hope it will have on not only the gluten-free community, but those looking to eat healthful, delicious food. This time last year, I was spending every weekend experimenting with gluten-free flours and recipes and failing at each attempt an embarrassing number of times before creating a winning recipe. And then I would aim to perfect the recipe until it was…perfect, of course. I did that over and over again, through 75 recipes that, in the end, were published in Prevention RD’s Cooking and Baking with Almond Flour. All new recipes in one precious little cookbook.

If you’re familiar with my first cookbook, you’ll likely appreciate that each recipe offers up the nutrition information, as well as various comments, suggestions, and tips for each and every recipe. There is a color photo to accompany every recipe, as well as an index to help you navigate to recipes that suit you best. There’s even icons to help easily show which recipes are Paleo, vegetarian, dairy-free, vegan, and so on.

You could all pinch me right now, simultaneously, and I promise you this still wouldn’t feel real.

Thank you for your loyal following and support. Thank you for reading, cooking, and for all of your feedback on all things Prevention RD — from blog to book. This would have never, ever in a million years been possible without the best readers in the world. FACT!

On that note, I’m beyoooond excited to share with you one of my most favorite recipes from my new cookbook — Coconut-Oat Cranberry Breakfast Cookies. After making this recipe last summer I felt a weight was lifted off my shoulders. I felt like I had broken ground with almond flour and we were finally understanding one another – no easy task. I bit into these cookies and sighed with enjoyment as I tried to shove one down Mr. Prevention’s coconut-hating throat to confirm my success. Even with coconut, he praised the recipe and I knew this book would be a success. So, while not only a monumental turning point in my gluten-free “career”, but also a recipe that is through and through Nicole, I just know you’ll enjoy these, too.

Coconut-Oat Cranberry Breakfast Cookies 2

4.0 from 1 reviews
Coconut-Oat Cranberry Breakfast Cookies {gluten-free}
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 22 breakfast cookies
 
Ingredients
  • 3 cups almond flour
  • 3 cups gluten-free old fashioned oats
  • 2 tsp baking soda
  • 1 ½ tsp salt
  • 1 Tbsp cinnamon
  • ¾ cup brown sugar
  • 2 eggs
  • ¼ cup olive oil
  • 1 ¼ cup unsweetened applesauce
  • ½ cup unsweetened dried cranberries
  • ½ cup unsweetened coconut flakes
Instructions
  1. Preheat oven to 350 degrees F. Line 3 baking sheets with parchment paper and set aside.
  2. In a large bowl, whisk together the almond flour, oats, baking soda, salt, cinnamon, and sugar; set aside.
  3. In a medium bowl, lightly beat the eggs. To the eggs, whisk in the oil and applesauce.
  4. Fold the wet ingredients into the dry. The almond flour will slowly absorb the liquid and will become cookie batter-like. Fold in the cranberries and coconut.
  5. Using a ¼-cup portion, scoop batter onto cookie sheets, allowing 2 inches between cookies. Slightly flatten the cookies into a ¾-inch thick, round cookie. Bake for 20-22 minutes or until golden. Allow to cool on baking sheet for several moments before transferring to a wire cooling rack to cool completely. Serve warm or at room temperature. Leftover cookies can be frozen up to 6 months.
Nutrition Information
Serving size: 1 cookie Calories: 209 Fat: 12.6 Carbohydrates: 21.6 Sugar: 9.4 Sodium: 280 Fiber: 3.6 Protein: 5.2 Cholesterol: 17

 Please share my book release with all of those you know who are gluten-free. I hear there’s a lot of them on Pinterest? ;) If you’d love a copy (which I so hope you do!), they are available in select stores tomorrow (B&N has a great little zip code search option so you can find the nearest store retailing the book!), as well as online at Barnes & Noble and Amazon.

THANK YOUUUUUUUUUU for…EVERYTHING!

Tons of love,

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No Bake S’mores Bars + 5th Annual Chili Contest Details!!

No Bake S’mores Bars 1

Mr. Prevention has a designated shelf in the pantry for all of his goodies. I try not to even glance in the general direction of the shelf as it contains nothing healthy and nothing remotely low in calories.

Poptarts, Reeses Pieces, Twizzlers, frosted animal crackers, and the list goes on and on. I mean, the man easily eats 3,000 calories between 7pm and 10pm every night and yet I’m the only always battling the scale. #lifeaintfair

No Bake S’mores Bars 2

Speaking of which, the scale and pregnancy can be a tough. At just about 30 weeks, I’m up 20 pounds and while I realize many women have gained more than that at this point in their pregnancy, my pre-pregnancy weight didn’t warrant more than 15 pounds of weight gain. That said, I’ve changed very little about my diet over the past 30 weeks and so it’s just tough to lack that control over what my body’s up to.

Luckily, I never battled nausea and I’ve continues to eat healthy 80% of the time and splurge the rest of the time ;) Since my splurges are no longer on craft beer or an aged glass of Chianti, desserts have been my go-to splurge. In moderation, of course…despite all of the prods of, “Baby Shea wants it!” or “You can eat whatever you want, you’re pregnant!”

BONK. Very much so BONK.

No Bake S’mores Bars 3

I’ve tried to keep the sweets to not-so-sinful sweets, like Lime Creamsicles and Strawberry Frozen Yogurt. It’s easier to keep things on the lighter side when summer’s here and fruit is not only delicious, but affordable.

But then, there’s other times where summer’s sweets include no fruit but are just a perfect take on the ever-loved s’more. I mean, unless you’re living under a rock, s’more everything is everywhere this time of year…and, I love it. Give me s’mores in any form and I’m one happy girl. The no-bake and 139 calories per serving are certainly added perks to this recipe, however!

No Bake S’mores Bars 4

No Bake S’mores Bars
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 24
 
Ingredients
  • 12 oz semi-sweet chocolate chips
  • 2 Tbsp coconut oil
  • 3 cups mini marshmallows
  • 6 cups Golden Grahams cereal
Instructions
  1. Line a 9x13-inch dish with parchment paper and set aside.
  2. In a large microwave safe bowl, combine the chocolate and coconut oil. Microwave on high for 2 minutes, stirring every 30 seconds or until melted. If additional time is needed, microwave in 15-20 second increments, stirring between. To the chocolate, stir in 1 cup of marshmallow and mix until melted and incorporated into the chocolate.
  3. Stir the remaining 2 cups of marshmallows and the cereal into the bowl, mixing to coat in the chocolate completely. Transfer mixture to the 9x13 and flatten over the entire bottom of the dish, using the back of a spatula coated with cooking spray. Refrigerate for 2-4 hours or until chocolate has set. Cut into bars; store in the refrigerator.
Notes
Recipe adapted from Crazy for Crust
Nutrition Information
Serving size: 1 bar Calories: 139 Fat: 5.5 Carbohydrates: 23.4 Sugar: 15.1 Sodium: 95 Fiber: 0.3 Protein: 0.9 Cholesterol: 0

 As s’more season transitions into football season, I’ll be anxious to have a baby. And maybe drink a pumpkin ale. But most certainly, I’ll also be pumped up and ready for my 5th ANNUAL CHILI CONTEST!! How has it been 5 years already!?

So, here’s the very simple deal. If you have a GREAT chili recipe you’d love to submit, email it to me at nicole@preventionrd.com. I will accept the first EIGHT chili entries and will email you either way to let you know if you were one of the first 8 :)

The 1st place winner will win a $100 Visa gift card and the 2nd place winner, a $50 Visa gift card.

SEND ME YOUR DELICIOUS CHILI RECIPE NOW! Illini football season kicks off on August 30th and my chili posts will begin in early September and will wrap up by the close of the college football season, when the winners will be announced. :-D

Be well,

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