Arugula-Basil Pesto + Weekly Menu

Arugula-Basil Pesto 1

I’m trying something new — photos with no black and white boarders. They look naked and it’s weird! But, change is good. Or can be good.

I think I freak Mr. Prevention out every time I say, “This may be our last time doing blahblahblah or going to blahblahblah before Shea is here.”

Or I’ll say, “Eighty-two days to go…less than twelve weeks.”

It’s like he breaks into a cold sweat and he sees his life as he knows it flash before his eyes.

Arugula-Basil Pesto 2

As as we were sitting on the beach today I was reading aloud parts of my baby book I thought he’d find interesting.

Newborns sleep approximately 16 hours a day. He seemed to like that fact.

Newborns also cry about 2 hours a day and by the age of 6 months, they cry 3 hours a day, on average.

My personal favorite: by the end of year 1, a baby has gone through approximately 3,000 diapers (8.2 per day).

Whoa. Just…whoa.

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 Change isn’t always easy…and it’s often a little scary. But not always.

Just the same as last year, Wednesday mornings are like Christmas when my CSA box arrives on my front porch. I get to plow through the box and brainstorm what I’ll do with all the beautiful, organic loot that will soon fuel my body with all of its nutritiousness. But at the beginning of the CSA season (which it is currently, being that this is Michigan and all), I get a TON of leafy greens and quickly run out of ways to enjoy them.

Last year, I did a lot of salads and pastas. This year, I’m enjoying pesto for the time being. I’ve detoured from the traditional basil only version of this classic and wow, I’ve been missing out.

Arugula-Basil Pesto 4

Arugula-Basil Pesto
Prep time: 
Total time: 
Serves: makes 3 cups (24 servings, 2 tablespoons each)
Simple and delicious! This recipe makes enough pesto for 3 lbs of look to freeze some of it for later. Pesto freezes and reheats amazingly well so you can enjoy summer's best all year long.
  • 4½ oz fresh arugula
  • 4 oz fresh basil1
  • ½ cup pistachios
  • 1½ cups extra-virgin olive oil
  • ⅓ cup grated Parmesan
  • 1 tsp salt
  • 5 cloves garlic, peeled
  1. Combine all ingredients in a food processor, food prep, or blender. Scrape down the sides, as needed to incorporate all ingredients fully. Use as desired, such as over pasta, in dips, as an appetizer, etc.
I divided this recipe into thirds (about 1 cup each). Each third will work perfectly with 1 pound of dry cooked pasta.
Nutrition Information
Serving size: 2 Tbsp Calories: 143 Fat: 15.1 Carbohydrates: 1.3 Sugar: 0.3 Sodium: 122 Fiber: 0.6 Protein: 1.3 Cholesterol: 1

Weekly Menu: July 20th – July 24th

I’m heading out for a run/walk before I lose all motivation…the beach does that to a girl!

P.S. Soooo sorry for the long downtime. I’m getting some upgrades worked on that will make Prevention RD faster, better, and prettier :-D Thanks for your patience :)

Be well,


Honey Sriracha Chicken + Weekly Menu

Honey Sriracha Chicken 1

Last week, as we were driving from central Illinois back to Michigan, Mr. Prevention pulled one of my favorite moves.

“Oh, I forgot to tell you, but I’m not home next week. I leave Monday morning and I’ll be back late Thursday night.”

Really?! Really? One day of notice and such an after-thought, at that. Thank you, husband…and a quick mental note to cancel my hair appointment after work on Tuesday so I can get home and let the dog out (GRUMBLE).

Honey Sriracha Chicken 2

I had already meal planned and had some of the ingredients on hand, but I refused to grocery shop last week. There’s enough food to live off of for months around here, and when he’s away, it’s a great time to dig towards the depths of the pantry and freezer for meals. Plus, taking a week off from the grocery store was…enjoyable :)

But I can’t blame Mr. Prevention entirely for my lack of cooking. The truth is, I’m exhausted by the time dinner time rolls around. I spend my days in a kitchen at work (albeit rare that I am doing much cooking) and am surrounded by food, all day, every day. It was everything in me to even dig to the depths of the pantry and freezer and pull a meal together for one versus ordering take-out last week. Sad, but true!

While my pregnancy has followed none of the “traditional” pregnancy trends, my belly is getting bigger and as that center of gravity continues to shift forward, I can’t imagine being on my feet will get any more…pleasant. At the same time, I want to continue to manage my weight gain.

Honey Sriracha Chicken 3

I *need* to incorporate more workouts, even if it’s just pedaling on the bike at the gym while reading my Kindle. I’m putting my goal of THREE biking sessions a week here on this blog so that I know each of you can hold me accountable. Please, hold me accountable!

I also *need* more quick and easy meals. I mean, really easy meals. Meals like this one that are actually 20 minute meals (don’t you hate when those “quick” meals are still close to an hour to prepare…what the heck? I’m no Houdini in the kitchen, that’s for sure!). And meals like this where I can pull rice from the freezer that I so wisely made bunches of weeks ago (good job, self!). It was an added bonus that this meal was husband-approved and the leftovers reheated great. A definite keeper.

Honey Sriracha Chicken 4

4.0 from 1 reviews
Honey Sriracha Chicken
Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 1 lb boneless skinless chicken breasts, cut into bite-sized pieces
  • ⅓ cup honey
  • 2 Tbsp sriracha
  • ½ tsp garlic powder
  • 1 Tbsp low-sodium soy sauce
  • ½ tsp onion powder
  • ¼ cup water + ½ Tbsp cornstarch
  • 4-5 scallions, chopped (for garnish)
  1. Spray wok or large pan with cooking spray. Add chicken and cook 5-6 minutes, stirring occasionally, or until cooked through.
  2. Meanwhile, in a small saucepan, combine honey, sriracha, garlic powder, soy sauce, and onion powder; bring to a low boil over medium-low heat. In a small bowl, whisk to combine the water and cornstarch; add to the sauce pan and whisk well. Cook until sauce thickens, about 2-3 minutes. Add sauce to chicken and toss to coat.
  3. Garnish with scallions and serve over brown rice, if desired.
Recipe adapted from Kribie's Cravings
Nutrition Information
Serving size: ¼ chicken and sauce Calories: 224 Fat: 1.0 Carbohydrates: 27.3 Sugar: 24.5 Sodium: 335 Fiber: 1.0 Protein: 26.3 Cholesterol: 55.0

 Weekly Menu: July 13th – July 17th

Other than visiting our friends and their new baby and continuing to read the stack of pregnancy/new baby books Mr. P got me, there’s a whole lot of not much on the agenda today…I like it! :-D

Be well,


Smoky Potatoes with Asparagus and Chorizo

Smoky Potatoes with Asparagus and Chorizo 1

It’s my birthday. I’m 29 years young today. I don’t know why, but it doesn’t really *feel* like my birthday…perhaps because the past 48 hours have been complete mayhem?

Monday night, Chicago sent us their storms. These terrible storms headed over the lake and landed right on us in southwest Michigan. We wisely retreated to the basement for an hour while the worst of it passed. Shortly after heading to bed (though not sleeping much because of the dog shaking in her boots over the storms), we lost power.

In the morning, still no power.

Smoky Potatoes with Asparagus and Chorizo 2

Thinking on his toes, Mr. P ran out to Home Depot and Lowes (which open at 6am, by the way!) and he purchased a huuuuge generator. Of course, the unit didn’t fit in his tiny Sentra, and we had to swap cars in the Home Depot parking lot on my way to work. He quickly hooked up our 3 fridges (I know, I know…), garage door, a fan, and some other miscellaneous important things around the house.

The power issue was enough to deal with, but the storms also left a lovely tree in our front lawn that had been completely uprooted. I loved that tree and it provided a lot of shade and privacy for the front of our home. But, instead, $400 was shelled out for the tree to be pieced apart and hauled away.

Of course I never paused to remember that the cleaning lady was coming and so she showed up and Mr. P spent the next few hours moving lighting and vacuums around the house from extension cord to extension cord. What a mess of a day.

Smoky Potatoes with Asparagus and Chorizo 3

I had high hopes of the power being back on by now, but nope. I’m blogging from my car hooked up to work’s public wifi. This is what we call commitment. My zen is off when I’m disconnected from y’all for too long, that’s all there is to it!

I had dreams of enjoying king crab for my birthday. Mr. Prevention suggested we get some last weekend when it was on sale, but without a heat source, I do believe we’ll be dining out tonight…along with everyone else in our town, and along with all of the tourists. It should be interesting…

But yes, my commitment to sharing delicious recipes goes on, power or no power. This dish was delicious. Is it a side? Is it a main? I don’t have a clue, but it has all of my most favorite foods so I was happy to call it food and enjoy. Hope you agree!

Smoky Potatoes with Asparagus and Chorizo 4

Smoky Potatoes with Asparagus and Chorizo
Prep time: 
Cook time: 
Total time: 
Serves: 4 as main dishes
  • 1½ lbs fingerling potatoes
  • 6 oz chorizo sausage
  • 1 tsp smoked paprika
  • ½ red onion, thinly sliced
  • 2 garlic cloves, minced
  • 1 lb trimmed asparagus, each stalk cut into thirds
  • ¼ tsp salt
  • 2 Tbsp red wine vinegar
  • juice of 1 lemon
  1. Add potatoes to a 2-3 quart pot of water and set over high heat, bring to a boil. Once boiling, reduce heat to medium and cook for 15 minutes or until just fork tender.
  2. Meanwhile, in a large sauté pan or heavy skillet, cook the chorizo over medium heat, breaking it up as you cook, about 3-5 minutes. Add smoked paprika and the red onions and sauté another 3-4 minutes; add garlic and saute 30-60 seconds or until fragrant. Add the asparagus, sprinkle with salt, and sauté 5-7 minute or until tender.
  3. Use a slotted spoon to remove the potatoes from the pot of water and add them to the pan. Add red wine vinegar; stir to coat and cook an additional 3-5 minutes.
  4. Transfer to a serving platter and squeeze the fresh lemon juice over the top of the dish. Serve hot.
Recipe from Heather Christo
Nutrition Information
Serving size: ¼ recipe Calories: 264 Fat: 7.5 Carbohydrates: 33.0 Sugar: 2.8 Sodium: 580 Fiber: 4.8 Protein: 15.0 Cholesterol: 19

Here’s to hoping my birthday gets better and the power comes on!! :-D

Be well,


Spicy Chicken Quesadillas + FlavorPrint

Spicy Chicken Quesadilla

Ever think, “Nothing sounds good to eat” or “I have no clue what to make for dinner”? Yeah, me too. All. The. Time. I don’t know how this is even possible considering I’m surrounded by food — my office is in a KITCHEN. I blog about FOOD. I’m a dietitian, for goodness sake! Food is a part of every facet of my life and sometimes I just go…blank.

When McCormick introduced me to FlavorPrint, their unique recipe generator that suggests recipes based on your flavor preferences (fondly referred to as your “flavor fingerprint”  — one of a kind, you are!), I was stoked. In less than two minutes, you can find your unique FlavorPrint by answering a series of questions about your flavor preferences…it’s that simple. TWO MINUTES –> recipe ideas you’ll love. That’s all there is to it.

As Mr. Prevention and I were chowing down on these Spicy Chicken Quesadillas Sunday night, he happened to ask where I found the recipe. “It’s funny you ask…” I said, as I went on to explain McCormick’s FlavorPrint recipe generator. Even *he* had to admit, “That’s pretty cool.”

To get started, first, make an account on the FlavorPoint website. This takes about 0.8 seconds. Super simple. 1-2-3, done.


Answer some questions (done in under 2 minutes!) and voila, you’ve got your custom FlavorPrint! For me, this was: coffee/chocolatey, tomatoey, and cheesy…none of which are a shocker – nom, nom, nom. The more specific you are with your likes and dislikes, the better the likelihood FlavorPrint will find *the* best recipes for you.


Then, recipe suggestions (many of them) based on your FlavorPrint (with a percentage telling you how well they match your FlavorPrint) will generate. Um, cool beans.


I chose a recipe that featured chili powder:


Theirs may look better than mine, but hey…the flavor was fantastic. In fact, we’re serving them in the hospital cafeteria next week. Yep, that good.


Spicy Chicken Quesadillas
Prep time: 
Cook time: 
Total time: 
Serves: 5
  • 2 cups cooked chicken, chopped
  • 1½ cups part-skim (2%) cheddar cheese, shredded
  • 1 cup tomato, chopped
  • 2 green onions, finely chopped
  • 1½ tsp chili powder
  • 1 tsp ground cumin
  • ½ tsp garlic salt
  • ½ tsp dried oregano
  • 5 (8 inch) whole wheat tortillas
  1. Combine the chopped chicken, cheese, tomato, green onion, chili powder, cumin, garlic salt, and oregano; mix well.
  2. Preheat an electric griddle to 350 F or heat a large, nonstick pan over medium-low heat; mist with cooking spray.
  3. Place the tortilla on the hot griddle or in the hot pan and cover ½ of the tortilla surface with the chicken mixture; fold the other half over the top and gently press down with the back of a spatula. Cook quesadilla 3-4 minutes or until golden brown and carefully flip; cook an additional 2-3 minutes to warm through.
Nutrition Information
Serving size: 1 quesadilla Calories: 368 Fat: 13.0 Carbohydrates: 25.0 Sodium: 745 Fiber: 3.0 Protein: 38.4 Cholesterol: 99

 So, off you go to create your FlavorPrint profile to generate recipes perfectly suited for YOU. Enjoy and you’re welcome in advance ;)

Disclaimer: I was compensated for this post as a contribution to the 2014 McCormick Health & Wellness Blogger Program. All opinions are my own.

Be well,


Greek Pork Tenderloin + Weekly Menu

Greek Pork Tenderloin 1

As you can see below, my weekly menu includes a few roll-over meals from last week. I have not been in the mood to cook. I’ve been in the mood for cereal and soft serve and anything that requires absolutely no effort. In short, being pregnant has caused me to be a carbaholic lazy person…and it makes me sad.

When I think back to 6 months ago, I spent MOST of my weekends in the kitchen. I was whipping up 5+ new recipes every weekend for my gluten-free cookbook and now, my poor kitchen goes days without any love. Mr. Prevention and I have even been having stand-offs to see who caves and unloads the dishwasher first, as the dirty dishes start to pile up on the counter and in the sink.

(P.S. I usually cave and unload the darn dish washer…the man is worthless in this way.)

Greek Pork Tenderloin 3

But last week, I spent some time formulating some ideas of what could reinvigorate me in the kitchen. Pinterest is always good for such. And you know, since I’ve been forbidden from buying any more baby clothes (I’ve bought FOUR onesies, that’s all!)…and decorating the nursery, well…that’s just gotten expensive. And let’s be honest, there’s very little left to do to prepare for baby. When I’m anxious for something, I’m a big time planner. Big time planner.

I digress…

Today was baked donuts. Today was strawberry picking which lead to fruit crumble making…and spending a solid hour (along with Mr. P’s assistance) washing and dicing strawberries to freeze for…whatever. I mean, we did pick TWENTY pounds.

Greek Pork Tenderloin 2

I’m also making dinner tonight. A quick dinner…that includes the grill. Because it’s hot and humid and meat on the grill is the only non-carb I crave. Balance, self. Balance.

This recipe makes me think of my mom. In fact, I told her all about this meal the following morning on our daily morning chat as I drive to work. As a lover of pork tenderloin, I knew she’d appreciate both the simplicity and deliciousness of this recipe. Plus, it’s healthy and can pair with other yummy meal components like hummus, pita, and tzatziki. I was in heaven. I need this meal again soon.

Greek Pork Tenderloin 4

Greek Pork Tenderloin
Prep time: 
Cook time: 
Total time: 
Serves: 4
The meat had GREAT flavor and we loved combining it with other fun components to make a meal -- tzatziki and hummus, along with a "salad" I threw together of grape tomatoes, marinated artichoke hearts, Greek olives, and feta.
  • ¼ cup red wine vinegar
  • ¼ cup fresh lemon juice
  • 2-3 cloves garlic, minced
  • ½ tsp dried oregano
  • ½ tsp kosher salt
  • ½ tsp ground black pepper
  • 2 pork tenderloins (1¼ lb each)
  1. In a large ziplock bag, combine the vinegar, lemon juice, garlic, oregano, salt, and pepper; zip the top of the bag and gently massage and shake to combine. Add the tenderloins, zip the top of the bag removing any excess air, and roll the tenderloins to coat on all sides. Marinade in the refrigerator for at least 4 hours, or overnight.
  2. Preheat the grill to 400 F. Grill meat for about 20-25 minutes, turning every 5 minutes or so. Allow the meat to rest for at least 5 minutes before slicing into ½-inch thick slices.
  3. Serve with tomato, feta, olive, and artichoke salad and/or hummus, tzatziki, and whole wheat pita bread.
Recipe from Gather & Dine, originally adapted from Nordstrom Family Table Cookbook
Nutrition Information
Serving size: 4 oz Calories: 157 Fat: 2.5 Carbohydrates: 9.0 Sugar: 2.8 Sodium: 319 Fiber: 0.1 Protein: 22.6 Cholesterol: 69

Weekly Menu: June 22nd – June 26th

I’m whipped. I feel like I’ve spent all weekend on my feet. Tonight = R&R and reading :)

Be well,