Adding Not Subtracting

Building on our idea last week of trying to make being healthier easier, being a Flexitarian, we’re following up with a couple of yummy, healthy yet easy (and flexible) meal ideas from a Classic Freedom (SFJ) nutritionist, Barbara Lincoln. Both buttress the notion of being healthy by adding things rather than subtracting things plus a tip on how to make adding these healthy things easier, i.e., how to avoid a half a drawer of rotten fruit.

Barbara Lincoln:

[I’m a] Classic Freedom (ESFJ). My husband wasn’t surprised in the least…I am a registered dietitian and I did my Degree at NYU in Clinical Nutrition. I worked in a private practice in a medical office before my second child was born. Currently I am a stay at home mom but I have managed to keep a foot in the working world. I have a wide variety of clients. I have some that are Pre/post natal and those with a host of conditions including diabetes, weight loss and heart disease. Having said that I believe in real life nutrition.

Personally I would rather drink hot chocolate than a green smoothie for breakfast (and sometimes I do); Jaques Torres anyone? And I have been know to give my girls cookies or ice cream for breakfast (don’t tell my husband). Somehow in my house we all manage to stay healthy and trim and eat a wide variety of healthy food (although I don’t eat much fruit). My husband’s middle aged friend’s always ask how he has never managed to get a gut. And he eats a lot! I believe nutrition is a science but it’s not rocket science. I try to practice what I preach but there are mornings when I don’t make time or don’t feel like eating breakfast. I understand the life of a busy mom. I have two toddler girls. But I also think that with a little knowledge and some healthful/helpful tips, your family can eat well too.

Tip 1: Buy frozen fruit and vegetables. You can buy organic frozen which are less expensive than organic fresh, they last like forever and they are picked at the height of their ripeness (maximum nutrition anyone). You can very easily do a broccoli or spinach quiche or make a fruit smoothie in a pinch with common household ingredients.

Recipe: Healthy Spinach or Broccoli Quiche

1. Preheat Oven 350 degrees

2. Blend 4 Eggs or Egg Whites (whole egg equivalent) and combine with 1 cup shredded cheddar, mozzarella, or swiss cheese.

3. Add 1/2 cup of Greek Yogurt.

4. Add dash (1-2 tsps) of pepper, salt, dill, onion.

5. Defrost a package of frozen spinach or broccoli and remove excess water.

6. Mix all above ingredients and pour into pre-made whole wheat pie crust.

7. Bake 50-60 minutes until top is goldeln brown.

Serve for breakfast/brunch with fresh fruit, dinner with a salad or on its own, warm, cold or at room temperature.

Recipe: Fruit Smoothie (Everything but the kitchen sink – the healthy version)

1. Pour 1/2 cup of milk (whole, lowfat, soy) into the blender

2. Add 1/2 cup of greek yogurt

3. Add 1 cup of frozen mixed berries (blueberries and raspberries work well) you can also add 1/2 a banana

4. Add 1 Tablespoon of nut butter or scoop of protein powder

5. Add 1 Tablespoon of ground flax seeds or chia seeds

6. Add 1/2 tsp of cinnamin or vanilla extract

7. Blend, pour and enjoy

Nice combinations include blueberry-banana-almond, raspberry-flax-vanilla, mixed berry-chia.