Courtney the RDN

Turkey and Veggie Turnovers SERVINGS: 24 INGREDIENTS: 1 envelope dry onion soup 1/4 cup bell pepper (chopped) 1/4 cup onion (chopped) 1/2 cup mushrooms 1 pound ground turkey (breast meat only) 1 cup low fat cream cheese 3 tubes reduced fat refrigerated crescent rolls (8 in each tube) DIRECTIONS: Preheat oven to 350 degrees  Mix soup with meat in skillet and brown well  Blend in cheese  Unroll dough, separate rolls, and cut each triangle in half  Place spoonful of meat mixture in center of each triangle  Fold over, seal edges, and place on cookie sheet  Bake for 15 minutes  NUTRITIONAL VALUES (2 TURNOVERS): Calories: 155 Fat: 7 grams Protein: 9 grams Carbohydrate: 13 grams Cholesterol: 14 mg Sodium: 472 mg Sugar: 3 grams

Spicy Avocado Spread SERVINGS: 6 INGREDIENTS: 1 ripe, medium-sized avocado 2/3 cup white or cannellini beans, rinsed and drained 2 generous sprigs of cilantro 1 ½ Tablespoons fresh lime juice (1-2 limes) ½ green jalapeño, seeds removed and chopped ½ teaspoon green Tabasco sauce ¼ teaspoon salt  DIRECTIONS: In a blender or food processor blend all ingredients until smooth and creamy.  Dip vegetables into spread or use as a topping on chicken  NUTRITIONAL ANALYSIS PER SERVING (3-4 tablespoons) Calories: 85 Fat: 5 grams Protein: 2 grams Carbohydrate: 8 grams Fiber: 4 grams Sodium: 105 mg Sugar: minimal

Cajun Chicken Stuffed With Pepper Jack Cheese and Spinach SERVINGS: 4 INGREDIENTS: 1 lb (16 oz) boneless, skinless chicken breasts 3 oz reduced fat pepper jack cheese (Shredded) 1 cup frozen spinach thawed and drained (or fresh cooked) 2 tsp olive oil 2 tbsp Cajun seasoning (see recipe below if you want to make homemade) 1 tbsp bread crumbs Toothpicks    INSTRUCTIONS: Preheat oven to 350º F degrees.  Flatten the chicken to 1/4-inch thickness.  In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper.  Combine the Cajun seasoning and breadcrumbs together in a small bowl.  Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly and fasten the seams with several toothpicks.  Brush each chicken breast with the olive oil. Sprinkle the Cajun seasoning mixture evenly over all.  Sprinkle any remaining spinach and cheese on top of chicken (optional).  Place t...

Yogurt Breakfast Popsicles SERVINGS: 6 Prep time: 5 minutes Freeze time: 4 hours INGREDIENTS 1 cup Greek yogurt, plain, non-fat ½ cup milk 1% or skim  ½ cup regular or instant oats  1 cup mixed berries or chopped fruits DIRECTIONS: Mix together the milk and yogurt. Divide the mixture between your popsicle molds. Place a few berries into each mold. Divide the ½ cup oatmeal among each mold. Place a wooden ice cream stick into each mold and place the popsicles into the freezer for at least 4 hours before eating. To remove the popsicles, run the mound under a little hot water until they come loose. NUTRITIONAL VALUES: Serving size: 1 popsicle Calories: 75 Fat: 0.6 grams Cholesterol: 3 milligrams Sodium: 36 milligrams Carbohydrates: 11 grams Dietary Fiber: 1.5 grams Sugar: 4 grams Protein: 5 grams

Apple and Tuna Stuffed Peppers SERVINGS: 3 INGREDIENTS: 1 can tuna, packed in water (6.5 ounces, drained) 1 apple ¼ cup yogurt, low fat (plain) 1 teaspoon mustard ½ teaspoon honey 2 Red Bell Peppers, each cut in half 6 pieces of lettuce of choice DIRECTIONS: Wash and peel the apple. Chop it into small pieces. Drain the water from the can of tuna. Put the tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well. Scoop 1/4 cup of the tuna mix into each pepper. NUTRITIONAL VALUES : Calories: 250 Cholesterol: 28 milligrams Carbohydrates: 30 grams Sodium: 330 milligrams Fat: 2.5 grams Protein: 23 grams Dietary Fiber: 5 grams Sugar: 5.25 grams

Shrimp Ceviche: SERVINGS: 4 Prep time: 25 minutes INGREDIENTS: 1 pound medium raw shrimp 1 cup lime juice (approximately 5 fresh limes) 1/2  of an avocado cubed 1/2 of a cucumber diced  4 medium tomatoes (Roma or Italian), diced OR 8 ounces canned, diced tomatoes 1 small red onion, peeled, finely chopped (approximately ¾ cup chopped)  1 bunch cilantro, stemmed and finely chopped  2 serrano chili peppers, ribs and seeds removed, minced (optional)  Tip: For a mild option, try half of a medium green bell pepper. DIRECTIONS: In a bowl, combine shrimp and lime juice. Cover and marinate for about 10 to 15 minutes or until color changes to pink. Do not marinate too long, as the shrimp will "overcook" and toughen. Add onions, tomatoes, chili peppers and cilantro.  Gently stir to combine.  Season with salt to taste.  Serve cold.                       ...

Cheesy Stuffed Acorn Squash: SERVINGS: 4 INGREDIENTS 2 acorn squash, halved and seeded 1 lbs (16 oz) extra lean ground turkey breast 1 cup diced celery 1 cup finely chopped onion 1 cup fresh mushrooms, sliced 1 teaspoon basil 1 teaspoon oregano 1 teaspoon garlic powder 1/8 teaspoon salt 1 pinch ground black pepper 8 oz can tomato sauce 1 cup reduced fat shredded Cheddar cheese DIRECTIONS Preheat oven to 350 degrees F (175 degrees C). Place squash cut side down in a glass dish. Cook in microwave for 20 minutes on HIGH, until almost tender. In a non-stick saucepan over medium heat, brown ground turkey. Add celery and onion; saut? until transparent. Stir in mushrooms; cook 2 to 3 minutes more. Add in tomato sauce and dry seasonings Divide mixture into quarters, spoon into the squash and cover. Cook 15 minutes in the preheated 350 degrees F (175 degrees C) oven. Uncover, sprinkle with cheese and put back in the oven until the cheese bubbles...

Five Creative Ways to Flavor Water: In these summer months water is a must for those who live in the desert! Because of the intense summer heat, we have a tendency to sweat more and even lose more water just by breathing. This puts you at a high risk for dehydration to combat that, I suggest you drink even when you are not thirsty. Thirst may be a sign that you are already dehydrated. Basil and Blueberries Rinse basil and blueberries under cool running water. Crush blueberries and place into a water pitcher. Leave the basil on the sprig and add to the water. Allow to sit for a few hours in the refrigerator. The longer it sits, the greater the taste. The infused water can keep up to three days and you may reuse the fruit by adding more water to the pitcher.  Cucumber and Mint Rinse the mint and cucumbers under cool running water. Thinly slice the cucumbers and place into a water pitcher. The greater the surface area of the cucumbers, the quicker the water wi...

Beat the Heat Berry Protein Shake: Ingredients: 2 scoops Bariatric Fusion Vanilla Meal Replacement Protein 1/2 cup Blueberries 1/2 cup Strawberries 1/2 cup raspberries 6 oz. water (or liquid of choice: milk, almond milk, soy milk, coconut milk/water) Optional:   4-6 ice cubes Directions: Add all ingredients to a high-powered blender. Blend until smooth Garnish with mint leaves and a few berries. Nutrient Totals: Calories: 190; Protein: 27g; Fiber 8g; Carbohydrates: 18g; Added Sugar: 1g; Fat 2g.

Chicken No-Tortilla Soup: Serving size: 2 Ingredients:  3 oz chicken (shredded) 1/4 cup black beans 3 tbs. salsa (favorite) 1tsp. ground cumin 1/4 tsp. coriander 1 clove of garlic 1 tsp. chili powder 1/4 tsp. paprika 6 oz water 2 scoops Bariatric Fusion Chicken Soup High Protein Meal Replacement 1 tsp. fresh lime juice 1/4 of an avocado 1/4 cup yellow onion cilantro Salt and pepper to taste Directions: Place a large Pot over medium heat. Add olive oil. When hot, place chicken into the bottom of the pot in a single layer. Cook 5-7 minutes then flip and cook an additional 5-7 minutes. Push chicken  to the side (stacking them is okay), add onions, black beans, paprika, cumin, coriander, chili powder, and sea salt. Stir to combine and cook for 5 minutes or until onion start to soften. Add garlic and cook an additional 30-60 seconds or until fragrant. Add water and salsa. Bring soup just to a boil then cover and reduce heat to si...

Spinach Ginger Protein Shake: 2 scoops Bariatric Advantage High Protein Supplement Mix (Vanilla) 1/2 cup spinach, fresh or frozen 1 1/2 tsp. ginger, grated (or 1/4 tsp ground ginger) 6oz. water ( or liquid of choice: milk, almond milk, soymilk) Optional: 4-6 ice cubes Directions: Add all ingredients to a high-powered blender. Blend until smooth. Nutrient totals: Calories: 90; Protein: 20g; Fiber: 2g; Carbohydrates: 4g; Added Sugar:1g; Fat:0g Recipe  inspired by: Bariatric Advantage.

Weight Management & Bariatrics Ginger Beef Stir Fry Recipe SERVINGS: 6 INGREDIENTS: 1 pound flank steak (cut into ¼-inch strips)  2 teaspoons ground ginger 2 medium garlic cloves  6 ounces beef broth (fat free)  ¼ cup (2 ounces) hoisin sauce  3 tablespoons soy sauce  1 tablespoons cornstarch  1 teaspoon canola oil  ¼ teaspoon crushed red pepper flakes  3 ounces broccoli florets  ½ medium yellow, red or green bell pepper cut into strips  ½ cup instant brown rice  2 medium stalks bok choy cut into ½-inch slices  8-ounce can sliced water chestnuts  DIRECTIONS: In mixing bowl, stir together steak, garlic and ginger. Set aside.  Prepare rice according to directions on package.  Combine broth, hoisin sauce, soy sauce and cornstarch in a bowl. Stir until dissolved.  In wok or skillet, heat oil and red pepper flakes over medium-high heat.  C...