Egg Roll in a Bowl

Steve and I love Chinese food. I can’t help but enjoy the oversized portion of fried chicken and rice and I love duck sauce even though I’m not exactly sure what it is. The downfall? It hits our budget hard if we do it too often and it always bloats the next day from all that sodium. This got me determined to start making our own take-out that tastes better and is healthier for our bodies and budget.

Enter in the Egg Roll in a Bowl recipe! I think you’ll enjoy this as much as we did. In fact Steve took leftovers once and finished it – so much for leftovers all week! That’s a sign that this recipe will be on our staple list. Which if you don’t have a staple list, we keep ours in a Google doc, I highly recommend taking recipes that work well for your family and keep a running word document or Google doc of them. I have some more to say about go-to staple meals which you can read about here.

Eggroll in a Bowl

20 minute recipe that will be done in the same amount of time it would take to go pick up expensive take-out.

Course Main Course
Keyword asian, Chinese, rice
Cook Time 20 minutes
Author Jessi Holden

Ingredients

  • 1 pound ground turkey
  • 3-4 cups cabbage, shredded (we used bagged, pre-shredded)
  • 1 large carrot, shredded
  • 1 bunch green onions, chopped
  • 3 tbsp sesame seeds
  • 2 tbsp low-sodium, soy sauce
  • 1 heaping tbsp freshly grated ginger
  • 2 cloves garlic, minced
  • 1 cup jasmine rice (or any rice you prefer)
  • 1 lemon – if desired for squeezing on top

Instructions

  1. Cook rice according to directions – for extra sticky rice, cut the water by 1/4 cup.

  2. Add your ground turkey, ginger, and garlic to a pan and cook through.

  3. Add in your carrot, most of your onion (leave some for garnish), and cabbage. Mix together and add in your soy sauce and sesame seeds. Mix and cover to let it steam on low heat for about 10 minutes. 

  4. Serve hot over the rice and enjoy!

Recipe Notes

Did you make this recipe? Tag @The_Beer_Dietitian on Instagram

Are you a fan of take-out? What’s your favorite kind of take-out? I’ll keep trying to take popular choices and revamp them into homemade, healthier options. Share those favorites below!

Turkey Carrot Chili & Pasta Confidence

Okay, so the name might not be SO inviting BUT I can guarantee this chili is satisfying, tasty, and full of lots of textures. That is something I love about chili, the variety of textures and not just chunks of meat and tomatoes. When I was little (and you can ask my mom about this) I would cry when she served chili because I hated tomatoes that much. Fast forward to now and I still do not love tomatoes but having them cut small and cooked is much better overall.

Also, I love pasta with chili chili with pasta. To make the childhood experience with chili better, she always served it with some noodles. So, this pasta paired here is perfect for someone like my inner child who still prefers pasta over chili 😉 it’s Banza pasta! Have you been following me on Instagram? I became one of Banza’s RD Ambassadors and they sent me over some noodles and recipes to try out. Thanks, Banza!

What’s so great about Banza?

Banza pasta is made from chickpeas and it’s very high in fiber and protein. Those two things alone create a filling food, but together a small portion goes a long way. Chickpea pasta might be a great option for a vegetarian, vegan, or someone who simply needs more protein / fiber but is struggling to get it in. I also think this pasta can help build pasta confidence.

Pasta confidence!?

Yep, it’s when you really love pasta but feel like it’s a food you can’t have, especially if you’re trying to lose weight. The relationship we have with food is complex, but the relationship we have with grains can be especially complex. There is a lot of nutrition noise and people who will tell you that pasta is BAD. While I’ll fight for helping people understand the need for carbohydrates/grains, I understand that encouraging you to eat a food you identify as a trigger isn’t going to work. Enter in pasta choices like Banza and it might be a way for someone to reintroduce pasta back in their life in what feels like a safer way. Okay, a little long winded but if you love chili, textures AND noodles…try the recipe below!

Turkey & Carrot Chili

Course Main Course
Keyword carrot, chili, turkey

Ingredients

  • 1 lb ground turkey
  • 1 can kidney or white beans
  • 2 large carrots
  • 1 medium onion
  • 1 28 oz can petite diced tomatoes
  • 1 cup water
  • 1 tbsp cumin
  • 2 tbsp chili powder
  • 1 tbsp oregano

Instructions

  1. Brown the ground turkey until it’s no longer pink (use a cooking pot so you can use one dish total for the chili)

  2. Chop onions and carrots (or shred the carrots) and add them to the ground turkey

  3. Add your spices and spread them over the whole amount of meat/veggies and cook for another 5 minutes

  4. Add in your tomatoes, water, and beans

  5. Mix and simmer for 20-25 minutes. Enjoy! But! Don’t forget to serve over some Banza noodles or with some fun toppings.

Recipe Notes

Did you make this recipe? Tag me Instagram @The_Beer_Dietitian

What do you think? Are you needing some pasta confidence or simply some noodles to add to your chili? Can’t wait for you to try this recipe out!

Apple, Peanut Butter & Maple Oatmeal

Hi friends! I shared a quick photo on Instagram the today and thought I would make sure the recipe had a home here as well! This oatmeal bowl has been a staple for me for a while but when the light hit is just right the other day, I realized I better share it with you all! Comes together in 10 minutes, enjoy!

Apple, Peanut Butter, & Maple Oatmeal

Quick easy oatmeal that will leave full & satisfied 

Course Breakfast
Keyword oatmeal
Prep Time 5 minutes
Total Time 15 minutes
Servings 1
Calories 335 kcal
Author Jessi Holden

Ingredients

  • 1/4 cup Old fashion oats
  • 1 tbsp Flax meal
  • 1 small apple, diced
  • 1 tbsp maple syrup (I used a spicy habanero flavored syrup)
  • 1 tbsp peanut butter
  • 1 pinch cinnamon (if desired)

Instructions

  1. Chop your apple and start sauteeing it over medium-high heat (spray pan first) and let it saute for 5-8 minutes.

  2. Sprinkle cinnamon on the apples if desired

  3. While your apples cook, put your oatmeal and flax meal in a bowl and add 1/2 cup of water (plus one more splash if you like it a little runnier)

  4. Heat in the microwave for one minute (nothing flashy here)

  5. Add your peanut butter to the oats so it starts to melt

  6. Add your apples to the bowl

  7. Drizzle your maple syrup across the top, take a photo, mix and enjoy!

Recipe Notes

Did you make this recipe? Make sure to tag me on Instagram @The_Beer_Dietitian

Orange Oatmeal Wit Pancakes

No it’s not a typo, I meant Wit and not WITH 😉 Have you ever had a wit beer? It’s a Belgian Wheat Ale and is brewed with at least 25% wheat malt. Often they are fruity and slightly lemony because it’s very common to use coriander and orange peel in the brewing process. This beer style used to be my favorite and now I lean towards sours, but truly I think it depends on the season I’m in as far as what beer style is my favorite.

A stack of lightly orange colored pancakes that have spiralize oranges on them

Anyways…because of my love for breakfast food and this beer style I thought…why not combine them together? These pancakes will fill you up because they use whole wheat flour and oats (hello, fiber!) but still have a sweetness from the orange and the beer. They’re great with syrup added on top but truth be told, I don’t think they need much when they’re already so flavorful. I might put a little vanilla yogurt on top, fresh fruit, or just a little butter. Snag the recipe below!

Orange Oatmeal Wit Pancakes

Lightly orange flavored pancakes that use only a bit of beer so you can drink the rest!

Course Breakfast
Keyword pancakes
Author Jessi Holden

Ingredients

  • 1/2 cup all purpose flour
  • 1/2 cup whole wheat flour
  • 1/2 cup oats quick or rolled are fine
  • 1/4 tsp salt
  • 1/2 cup orange juice
  • 3/4 cup wit beer
  • 1 large egg
  • 2 tsp orange zest

Instructions

  1. Mix all dry ingredients in a small bowl

  2. Mix all wet ingredients and whisk eggs.

  3. Add wet ingredients to dry and lightly spray your pan with cooking spray. Add your pancakes using your best judgement or 1/4 cup for precision. 

  4. Enjoy in your favorite way! 

Recipe Notes

Did you make this recipe? Tag me on instagram @The_Beer_Dietitian!

Roasted Ranch Chickpeas

Hi friends! I hope your week is off to a great start – this weekend went by too quickly. I went to see How to Train Your Dragon: Hidden World with my mom this Friday. We enjoyed the movie but I felt like it was missing something. Have you seen these movies? They’re truly great and get you laughing and crying each time you watch. I even used the score from their first movie as the song I walked down the aisle to!

Saturday was all about helping my mom around the house. My parents have a lot of dogs to care for, other dogs that were staying in the kennel, wood that needed to be brought in and a house that needed to be put back in order after new flooring was put in. Honestly, it felt great to have some big chores to do and to move my body. I definitely move far less in the winter so this was a good opportunity.

We also went to a Namaste Fit class at Train Grand Haven! This is a new Crossfit gym in Grand Haven (about 5 minutes from home right now) and while I missed Crossfit – this class showed me my hip was not quite where I thought it was. Read about my hip surgery here if you like. If you’re intimidated at all by the word Crossfit, try one of their community classes so you can meet the coaches and see if it’s a good fit. That said, my mom and I still got great workouts in and a good long stretch session via yoga. Steve and I had the afternoon to do whatever we chose and eventually we landed with some beer and video games.

During meal prep though, which is why you’re here, I wanted to make a crunchy snack that wasn’t almonds or granola. Enter in my $0.59 can of chickpeas/garbanzo beans! This is an incredibly simple snack and a half cup serving has a good source of protein and fiber packed in. I hope you try them out! You can vary the spices to whatever you like.

Roasted Ranch Chickpeas

5 minute max assembly time and 30 minute roasting time. An easy snack to make while you’re busy food prepping other things.

Course Snack
Keyword chickpeas
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 2 1/2 cup servings
Calories 150 kcal
Author Jessi Holden

Ingredients

  • 1 can chickpeas/garbanzo beans drained and rinsed
  • 1.5 tbsp Ranch seasoning mix
  • 1 tbsp olive oil

Instructions

  1. Preheat your oven to 400

  2. Drain and rinse your chickpeas which removes 40% of the sodium

  3. Add your seasonings and oil in with the chickpeas and mix to coat them and bake for 30 minutes on a sprayed pan. Give them a shake at 15 minutes to turn them.

Recipe Notes

Did you make this recipe? Tag @The_Beer_Dietitian on Instagram.

Low-Sugar Oreo Peanut Butter Energy Bites

It’s almost Valentine’s and Galentine’s day which if you’re not sure what to do for either day, check out my Galentine’s post here and my 35 things to do without food post. But let’s face it, we may want to celebrate with a little chocolate! If you’re looking for a simple energy bite that takes minutes to make but reminds you of Oreos dipped in peanut butter (I can’t be the only one who did that right!?) then look no further.

Energy bites are fun because you can make a huge variety of them, freeze them, and eat them on-the-go. If I made this recipe again (which I will) I would add a couple more things like flax meal and chia seeds to add more fiber, protein, and healthy fats.

So if you’re like me and plan to celebrate Valentine’s / Galentine’s all month long – try these little nuggets of deliciousness and get that warm fuzzy feeling with each bite!

Low-Sugar Oreo Peanut Butter Energy Bites

The main ingredients are oats and chick peas, they have carbohydrates but not a lot of added sugar per energy bite. Great for an on-the-go snack for busy moms with one arm to eat or driving to work and ran out of time for breakfast.

Course Snack
Keyword chickpeas, energy bite, oreos, peanut butter
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Calories 90 kcal
Author Jessi Holden

Ingredients

  • 1.25 cups oats (quick, rolled, or steel cut)
  • 1 15 oz can low-sodium or no salt chick peas drain and rinsed
  • 1 tsp vanilla extract
  • 1/3 cup mini chocolate chips
  • 1.5 servings Oreo pudding mix (I weighed this at 45g)
  • 3 tbsp peanut butter

Instructions

  1. Put all ingredients in a food processor.

  2. Pulse/puree for about 1 minute

  3. Remove blade and begin forming into small energy balls. Smaller bites will yield about 20 servings and medium bites will yield about 15.

  4. Place spread out on a cookie sheet and refridgerate for about 10-20 minutes (or enjoy as is) and then place them in a container to keep in the fridge or freezer.

Did you make the recipe? Show me on Instagram and tag me @The_Beer_Dietitian!

Cinnamon Baked Grapefruit

If you’ve been following me on Instagram or Facebook, by now you might know that I enjoy the random national holidays and holi-months. I think they’re a fun way for me to think outside of the box when it comes to what I want to write about, what recipes to develop and more. So this month is national grapefruit (and cherry!) month! I thought I would bring in an old favorite of mine, the baked grapefruit.

Have you ever had warm grapefruit? I feel like we often limit ourselves when it comes to fruit out of convenience, transportability, time, and price. These are all legit and practical reasons, but if you stick with the same fruit all year round it gets pretty boring.

Grapefruit (and many other citrus fruit) is rich in nutrients, antioxidants, and fiber. In one half of a grapefruit, it has 2 grams of fiber (general recommendations for men/women fall between 25-35 grams of fiber per day), and is high in vitamin C and A. Vitamin C is well known for its abilities to help keep the common cold at bay or improve cold symptoms faster.

If you’re not one to pick up a grapefruit and eat it like an orange (me!) then try baking it instead. Note, the spoons in the photo were for decoration…they did not work very well for scooping out that delicious fruity inside. Baking the grapefruit brings in a sweet flavor and I find it has a little less bitterness as well this way.

Cinnamon Baked Grapefruit

Course Snack
Prep Time 2 minutes
Servings 2 servings
Calories 50 kcal

Ingredients

  • 1 large Grapefruit
  • 1 tsp ground cinnamon (you can use more!)
  • 1 tsp vanilla extract
  • 1 tsp brown sugar

Instructions

  1. Preheat oven to 350

  2. Slice the grape fruit in half (in order to eat it by scooping out the meat of the grapefruit, put the eye of the grapefruit to the side before cutting it in half)

  3. Sprinkle on the cinnamon, sugar, and drizzle vanilla across both halves

  4. Bake for 15 minutes, take out and enjoy warm. 

Recipe Notes

  • To make it even more filling, scoop out the warm grape fruit and enjoy it over a vanilla yogurt of choice. 

Did you make this recipe? Snap a photo and tag me @The_Beer_Dietitian on Instagram!

Ginger French Toast

If you’re like me and you’ve been working from home more, having shorter days, or are taking time off from work during this polar vortex…you might have more time for breakfast! Now, I always make time for breakfast but my breakfasts over the last couple of days are more like the ones I make on the weekend. They come with a little more TLC. Enjoy!

Ginger French Toast

French toast…but ginger-fied!

Course Breakfast
Keyword breakfast, french toast, ginger
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 1 personal delicious breakfast
Author Jessi Holden

Ingredients

  • 2 slices your favorite bread (I had english muffin bread on hand)
  • 1 tsp ground ginger
  • 1 egg
  • 1/4 cup milk, any kind (I used unsweetened almond milk)

Instructions

  1. Turn your skillet on to medium-heat, use spray so your breakfast won’t stick

  2. Mix all liquid plus ginger.

  3. Dunk your bread and coat it in the liquid mixture

  4. Put on the skillet and cook about 3-5 minutes (depends how hot your pan is) and flip and cook another 3-5 minutes

  5. Continue until you’re done! Top with blueberries or get extra gingery like me and use a ginger syrup on top.

Did you make the recipe? Be sure to snap a photo and tag me on Instagram @The_Beer_Dietitian