Category Archives: Food & Nutrition

Stuffed Butternut Squash

October 23, 2017

Filed Under : Food & Nutrition - Recipes

I am always on the lookout for new, healthy recipes that the whole family will love. Today I brought in the help of my talented friend Madeline of Madeline Moves to share one of her recipes!

I know I’m not the familiar face you’re accustomed to, so let me introduce myself! My name is Madeline Custer and I am a fellow Greenvillian blogger who also teaches elementary and middle school P.E. full-time, runs marathons, loves nutrition and hops on a plane more often than most to adventure with my husband! If fitness, nutrition and travel interest you, I’m sure we would be fast friends and I’d gladly join you for a run in this amazing fall weather.

Before we get started into the recipe, I wanted to share a little about my approach to nutrition and food. Simple. That pretty much sums it up! I choose to view food in a balanced way and I have only come to that point by “counting macros (carbohydrate, fats, and proteins).” It may sound like Weight Watchers, but it’s not, however there is a bit of learning that comes along with this approach, and you can find more about it on my blog. It started from a point of frustration at the lack of aesthetic (looking fit) progress I seemed to be making despite my very strict, “clean,” diet and extremely active lifestyle. I received my degree in Physical Education and took classes detailing nutrition, biomechanics, exercise physiology and personal prescription and fitness.

As​ ​I​ ​began​ ​research​ ​nutrition​ ​more​ ​and​ ​more,​ ​it became​ ​clear​ ​to​ ​me​ ​that​ ​each​ ​person’s​ ​caloric​ ​needs​ ​are​ ​so​ ​different​ ​according​ ​to​ ​their goals,​ ​genetics,​ ​diet​ ​history,​ ​and​ ​activity​ ​levels​ ​that​ ​“healthy​ ​eating”​ ​is​ ​really​ ​only​ ​square one.​ ​A person could be eating “healthy” foods, but be under-fueling their body in one category or be completely “off” in the ratio of their carbs, fats and proteins which is stalling their progress altogether. That knowledge is what drove me to ditch calorie counting, and get much more specific according to my body and goals by counting “macros” (short for macronutrients). It’s been a process of study, trial and error and hard work that has gotten me to a point where I truly believe ANYONE can eat any food as long as it is in their individual allotment macros (carbs, fats, and proteins) and continue to meet goals without feeling guilty or deprived of anything! Maybe I left you more confused than ever about nutrition, but if you were to ever read my blog posts, you would see it’s actually a very balanced, healthy, effective way to take the guess work out of food.

Here is one of my New favorite Fall Recipes:

Stuffed​ ​Butternut​ ​Squash

Ingredients:

(Serves 2)
2 Mini Honey Butternut Squash (found at Trader Joe’s)
2 Cups Chopped Kale
2 Cups Cubed Grilled Chicken
3 Cups Broccoli
1 Cup Baby Bella Mushrooms
1⁄2 Cup Fat Free Mozzerella Cheese
1⁄4 Cup Roasted, Salted Pumpkin Seeds
Trader Joe’s 21 Seasoning Salute
Salt
Pepper
Olive Oil

Directions:

Pre-heat oven to 400 degrees. Cut butternut squash in half and hollow out seeds and some of squash to make room for stuffing, drizzle with olive oil, and add salt and pepper to taste.
Cook Squash for 25 minutes or until soft. On a separate baking sheet, roast broccoli, mushrooms and kale until soft (10-12 minutes). Pan Fry or grill chicken breasts using Trader Joe’s 21 Seasoning Salute and cube after cooked and cooled. Fill the cooked squash with broccoli, kale, mushrooms, chicken and cheese as desired and cook for another 6-7 minutes until cheese melts. Top with roasted pumpkin seeds and enjoy!

Calories: 240
Macros:
6 Grams of Fat
25 Grams of Carbs
27 Grams of Protein

If nutrition with a specific focus, fitness or travel are topics of interest to you, we might be fast
friends–hop on over to my blog to learn more. Thank you so much for reading!

-Madeline

Find more of Madeline here:  Blog | Instagram

Frozen Raspberry Faux Daiquiri

April 11, 2016

Filed Under : Food & Nutrition - Recipes

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #NewWaytoSparkle #CollectiveBiasdasani 3With the weather warming up lately, I have wanted nothing more than a cool, refreshing drink. My go-to, when I’m not reaching for a basic cup of water, has been flavored sparkling water. On one of my daily weekly Target trips, I discovered the Dasani Sparkling water line. I love how the Dasani Sparkling line is full of flavor, but with zero calories. It’s fun to spice up my water sometimes, and sparkling water feels like a special treat. I love to wind down with a glass, while I’m in the bathtub, at the end of the day and pretend I’m being pampered at a spa… real life ;).

I’ve also had fun playing with different flavors of sparkling water and making little ‘mocktail’ drinks for ‘happy hour at home.’ Since Piper is still pretty little, she sometimes takes a little catnap before her final feeding in the evening, around 5 pm. Man, that girl can sleep…and I don’t hate it! Sometimes while she’s down, I’ll mix up a drink and Scofield and I will catch up on our day during our ‘happy hour at home.’ Then Piper wakes up, we do her nighttime routine and put her back down, and resume our evening with dinner. It’s been a fun routine I look forward to during the day… and it’s what gets me through that dreaded witching hour when all babies decide to get out all of their leftover tears from the day, which sometimes results in moms crying too ;).dasani 2dasani 1dasani 4If you’re looking for a fun new drink to try, I’ve included my recipe for my go-to drink below!

Frozen Raspberry Faux Daiquiri

Ingredients:

  • 1/2 Cup Dasani Sparkling Raspberry Lemonade
  • 1/2 Cup Dasani Sparkling Tropical Pineapple
  • Fresh Lime Juice
  • 1/2 Cup Frozen Raspberries
  • 1/2 Cup Frozen Pineapple
  • 1 Tbsp. Agave Nectar

Directions:

Blend all ingredients together, using a blender or food processor, until smooth. When making this drink, I typically play with the ingredients until I get the taste I want. The amounts I included are a close estimate when making this recipe for two people. But, if you want it sweeter add more agave nectar (or honey!), and if you want it more tart, add more raspberries. You can also add extra frozen fruit if you want it thicker, and more liquid if you want it to be smoother.

dasani drinks

You can find more delicious recipes with Dasani Sparkling Water, that are refreshing and perfect for the warm spring months, by visiting NewWayToSparkle. When shopping at Target, also be sure to checkout their special offer, which is 3 for $9 (and a 5% cartwheel offer) until May 1st!

Chipotle Gouda and Turkey Grilled Cheese

February 21, 2016

Filed Under : Food & Nutrition


chipotle gouda and turkey grilled cheese

One thing is for sure, my husband is crazy for a good sandwich. Whenever I do our weekly grocery shopping, the one thing he requests is cheese and turkey. So one afternoon when I called him up to tell him I was going to visit him at work and bring him a chipotle gouda and turkey grilled cheese for lunch, he was just a little excited ;).

As a dietitian, I can be super picky about the food I buy and bring into our house. I recently came across the new Oscar Mayer Selects Natural deli meat and was so pleased with the taste and quality. I also love that it is made with no artificial ingredients and minimal processing. If you’re like us and look for products that have no artificial ingredients but still have great taste, then the Oscar Mayer Selects Natural deli meat is a perfect option.

osarmayerchipotle gouda and turkey grilled cheesechipotle gouda and turkey grilled cheese

Chipotle Gouda and Turkey Grilled Cheese

Servings: 1

Ingredients:

  • 2 slices oatmeal bread
  • red onion, sliced
  • 1 slice chipotle
  • 1 slice havarti cheese
  • 2 slices tomato
  • 1/2 avocado, mashed
  • feta cheese
  • 3 oz. oscar mayer selects natural slow roasted turkey breast

Directions:

  1. Heat a pan on medium low heat and spray with cooking spray
  2. To layer the sandwich, place a slice of cheese on each slice of bread.
  3. Top one slice with the avocado mash, red onion slices and a sprinkle of feta cheese.
  4. Top the opposite piece of bread with tomato and turkey.
  5. Place the two separate slices together to make a sandwich and heat in a pan until cheese is melted, flipping halfway through.

A few notes when making a grilled cheese (and trust me, I have the practice…) – I’m typically an ezekial bread kind of gal, but for a grilled cheese I love the consistency and taste of oatmeal bread. Also, be sure to cook for a longer period of time on medium low heat. I typically like to heat things up to make the cooking period shorter, but that typically just leads to a burnt sandwich, and nobody likes that! So cook on lower heat, for a longer period of time to get that perfect melty cheese and browned bread.

I have a feeling this fancy grilled cheese might become a staple in our house, as Scofield has already asked me to make it for lunch multiple times ;). If you’re interested, you can also learn more about oscar mayer selects natural deli meat here.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

Gingerbread Granola

December 28, 2015

Filed Under : Food & Nutrition

Gingerbread Granola

Hope you guys had a wonderful Christmas! We so enjoyed resting and spending time with our family and snuggling our little girl on her first Christmas…what a treat!

Speaking of treats ;) … I recently shared this gingerbread granola recipe on In Honor of Design. Find the recipe here! Happy holidays!

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