Homemade Apple Cobbler

 

A few weeks ago we visited Sky Top Orchard in Flat Rock, NC. A place we’ve biked by in the past but have never visited in our 8 years living in Greenville, SC. 

While the process of collecting a variety of apples from the tree was satisfying, I felt sad seeing all the wasted apples on the ground. Although some were rotten, there were many that were perfectly imperfect. I made the effort to hunt on the ground, filling over half our bag with hidden gems found under the trees. Nature isn’t perfect and neither is produce. I'm happy to report that we were successful in eating, baking and cooking almost all of our apples from the orchard. We only have five left from this big bowl. 

I'm thankful that Joey created the perfect apple cobbler recipe for our newsletter to inspire us to bake with our apples. I hope you enjoy this delicious recipe. Thanks Joey! 

Apple Cobbler By Joey Mock, RD, LD, CLT

Apple picking season is nearing an end in the Carolinas but there is still a little time left to make a trip to an orchard to grab some fresh apples. One of my favorite traditions during apple season is making homemade apple cobbler (and my favorite apples to use in this recipe are Mutsu as they are great for baking and flavor packed). This recipe is easy, delicious, and requires just a few simple ingredients.

Ingredients

• 4 to 5 medium sized apples (such as Mutsu, Honey Crisp, Fuji, Golden Delicious, Cameo, Pink Lady), cored, peeled, and chopped into equal sized chunks
• ½ lemon, juiced
• 1 cup sugar
• 1 cup self-rising flour
• 1 egg
• ⅓ cup butter, melted

Preparation

• Preheat oven to 350 degrees.
• Toss the apples with the lemon juice in an 8 x 8 baking dish.
• Combine the sugar, flour, and egg in a bowl and mix well (mixture will be crumbly). Spread the mixture over top of the apples.
• Drizzle the top of the sugar mixture with melted butter.
• Bake at 350 degrees for approximately 35-40 minutes. If necessary and desired, broil for about a minute to brown top of cobbler.
• Remove from oven and cool dish on wire cooling rack.
• Enjoy!

Pumpkin Muffins

 

Tis the season of all-things orange, pumpkin spice-everything and the galore of pumpkin-inspired products.

For the pumpkin spice enthusiast (or obsessed), you'll be happy to hear that the pumpkin is highly nutritious. Packed with beta-carotene, vitamin C, potassium, iron, zinc and magnesium, pumpkin is a powerful winter squash vegetable. Also, your gut will be relieved to hear that pumpkins are a great source of fiber. 

If the fall weather has you craving warm foods and you love the taste of pumpkin spice, this easy-to-make recipe is sure to make your tummy smile. Enjoy!

Thank you Joey for including this recipe in a past Trimarni Newsletter. 

Ingredients

• 1 ½ cups AP or whole wheat flour
• 2 tsp ground cinnamon
• 2 tsp pumpkin pie spice*
• 1 tsp baking powder
• ½ tsp baking soda
• ¼ tsp sea salt
• 1 cup pure pumpkin puree
• ¼ cup butter, melted
• ½ cup vanilla Greek yogurt
• ½ cup maple syrup
• 2 eggs
• 1 tsp pure vanilla extract
• 1-2 Tablespoons raw sugar (Turbinado sugar) for sprinkling, optional
• ½ to ¾ cup total of mix ins (such as semi sweet or white chocolate chips, chopped walnuts or pecans, and/or dried cranberries or raisins), optional.

Preparation

1. Preheat oven to 375 degrees F. Lightly grease or line with paper liners a standard 12 cup muffin tin. Set aside.
2. In a medium bowl, combine flour, cinnamon, pumpkin pie spice, baking powder, baking soda, and sea salt. Set aside.
3. In a large bowl, whisk together pumpkin puree, melted butter, yogurt, maple syrup, eggs, and vanilla until smooth.
4. Add dry ingredients to wet ingredients and stir until combined.
5. If desired, stir in mix-ins of your choice.
6. Divide batter equally into each prepared muffin cup (about 3 Tablespoons per muffin cup). If desired, sprinkle the tops of the muffins with raw sugar.
7. Bake in the preheated oven for about 18-20 minutes, or until a toothpick inserted in the center of the muffins comes out clean.
8. Let cool in the pan for a couple of minutes and then transfer to a wire rack to cool completely.
9. Serve and enjoy!

*Make your own pumpkin pie spice by stirring the following spices together (use 2 tsp of this mixture in the recipe in place of the pumpkin pie spice).

1 ½ tsp cinnamon
½ tsp nutmeg
½ tsp cloves
½ tsp allspice

Pumpkin Chocolate Energy Balls

 

Today is the first day of fall! It also happens to be Karel's birthday (shhh - he doesn't want to make a big deal of it 😉).

In our recent weekly newsletter, Joey shared a delicious energy ball recipe with all the right ingredients to warm your belly on a crisp fall day. Enjoy! 

Pumpkin Chocolate Energy Balls
By Joey Mock, RD, LD, CLT

With Fall comes thoughts of crisp mornings, colorful leaves, apple picking, and, if you enjoy pumpkin, getting your seasonal pumpkin fix. These no-bake energy balls make a delicious, quick, and convenient snack while offering the nutrition benefits of pumpkin (like vitamin A, potassium, and fiber) and pumpkin seeds (like magnesium, zinc, iron, potassium, and fiber). This recipe makes about 20 balls (using a 1 ½ Tablespoon cookie scoop to portion out the mixture).
Ingredients

• 2 cups oats
• ½ cup canned pumpkin puree
• ¼ cup almond butter
• ¼ cup flaxseed meal
• ¼ cup pumpkin seeds
• 1 ½ teaspoons vanilla extract
• ½ teaspoon cinnamon
• ¼ cup maple syrup
• ¼ cup honey
• ¼ to ⅓ cup semi-sweet or dark chocolate chips

Preparation

1. Place all ingredients except chocolate chips in the bowl of a food processor. Pulse until well-mixed.
2. Add chocolate chips and pulse a few more times until chips are in small pieces.
3. Scoop mixture and roll into balls. Place on wax paper and refrigerate until firm.
4. Store balls in an airtight container or ziploc bag in the refrigerator or freeze for longer storage.
5. Enjoy!

Adapted from: Pinch of Yum Pumpkin Energy Bites recipe.

For more delicious recipes from Joey, subscribe to our free newsletter here. 

Homemade Nutty Granola

For athletes experiencing an increase in training volume, granola makes for a delicious and nutritious energy-dense food to help with meeting carbohydrate and energy needs. Granola makes for a delicious topping to yogurt or to enjoy by the handful.

In our recent newsletter, Joey shared her scrumptious granola recipe. After she shared it with me, I immediately replied "I need to make this!" 

Homemade Granola
By Joey Mock, RD, LD, CLT

This is an easy to make and delicious homemade granola recipe. Grab a handful and eat it as it is for a snack or add it to cereal, yogurt/smoothies, or top a salad with it. Mix up the nuts/seeds and dried fruits for variety each time you make it.

Ingredients

• 4 cups old-fashioned rolled oats
• 1 to 1 ½ cups raw nuts and/or seeds (pecans, walnuts, almonds, pumpkin seeds, etc)
• ½ teaspoon fine-grain sea salt
• ¾ teaspoon ground cinnamon
• ½ cup melted coconut oil or olive oil
• ½ cup maple syrup or honey
• 1 teaspoon vanilla extract
• ⅔ cup dried fruit, chopped if large pieces (dried cranberries, tart cherries, apricots, raisins)

Optional additional mix-ins: ½ cup chocolate chips and/or coconut flakes*


Preparation

1. Preheat oven to 350 degrees F and line a large, rimmed baking sheet/sheet pan with parchment paper.
2. In a large mixing bowl, combine the oats, nuts and/or seeds, salt, and cinnamon. Stir to blend.
3. In a pourable measuring cup, mix the oil, maple syrup and/or honey, and vanilla. Pour over oat mixture and mix well until everything is lightly coated. Pour the granola onto your prepared pan and spread in an even layer.
4. Bake until lightly golden, about 23 to 25 minutes, stirring halfway. The granola will further crisp up as it cools.
5. Let the granola cool completely (about 45 minutes). Mix in dried fruit (and optional chocolate chips, if desired) with a spoon breaking up large clumps of granola if desired.
6. Store the granola in an airtight container at room temperature for 1 to 2 weeks or in a sealed freezer bag in the freezer. If freezing, let it warm to room temperature before serving to thaw the fruit.
7. Enjoy!

*If you like toasted coconut in your granola, stir the coconut flakes into the granola halfway through baking.

Adapted from: Cookie and Kate recipe.

Dealing with toxic food and body discussions

You've been there before. You are minding your own business, enjoying your leftovers during your lunch break. And then it happens. Either you overhear it at the table next to you or the conversation you are in suddenly changes topic. Fat shaming. Diet talk. Body image.

• I shouldn't be eating this, I am so bad.
• My friend started this new diet and she lost so much weight.
• I wish I could eat that but it's off-limit in my diet.
• Ugh, I must have gained 20 lbs over vacation.
• Did you see how much weight ___ lost/gained?
• I could never eat as much as you do or I would get so fat.
• I start my diet on Monday, who's with me?

Working in a body-inclusive environment is not the norm as much of the workplace culture is submerged deep in diet culture. Despite feeling uncomfortable in this type of environment, it may be difficult to avoid these situations.

To change the culture at work and to help others build a healthier relationship with food and the body, here are a few tips:

• Set your boundaries - If a certain topic is triggering, it's important to set a boundary for yourself. When this topic comes about in a discussion, this is your sign that you need to speak up and change the conversation. A boundary is the limit you set with other people as to what you find acceptable and unacceptable. Staying true to your boundaries shows that you have a healthy sense of self-worth and you are not obtaining your self-esteem from pleasing others. Stay true to you and your beliefs.
  
  
• Create change - As much as you may want to call someone out in a group setting, this approach is ineffective. Instead, it's important to change the workplace culture. Consider speaking with your boss/supervisor, bring up the issue in a staff meeting or invite a professional to come and speak to your team.
  
  
• Prioritize your mental health - Most people don't think twice before making a comment about food choices or weight. We've been conditioned to shame food and body as acceptable small talk. Most people don't realize the impact that these words have on others, especially those who struggle with developing a healthy relationship with food and the body. Make sure your mental health is always a priority. Respect yourself and leave the conversation. You deserve to eat in an environment that doesn't make you feel shamed.
  
  
• Speak up - If you feel comfortable to share your own experiences, speak up. Let others know that you are working on healing your relationship with food and you'd appreciate if they would be more respectful about food and body talk when you are around. While this may be awkward at first, it also makes you very brave (and you may be speaking up for others who don't have as strong of a voice). If you have a cynical personality, tell others that you have more important things in life to focus on than changing your body, feeling guilty over what you eat or counting calories. Lead by example and be the voice for change. As a reminder, no person should ever feel ashamed or be shamed for eating in public - no matter your size, weight or what you are eating.

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For a delicious Risotto with Salmon and Asparagus recipe, check out our recent newsletter here.

Chicken Ov-Un-Fried Tofu

 

Check out this delicious recipe made by my friend Joey Mock, RD, LD, CLT. For more recipes, education and motivation, be sure to subscribe to our free weekly newsletter HERE.

Ingredients

• 1 block (14 oz.) extra firm tofu
• ⅓ cup plain bread crumbs
• ¼ cup panko
• ½ tsp salt
• ½ tsp paprika
• ½ tsp parsley
• ½ tsp garlic powder
• ¼ tsp sage
• ⅛ tsp onion powder
• 2-3 dashes cayenne pepper (optional)
• Freshly ground black pepper to taste
• 1 egg, lightly beaten
• ½ cup low fat milk
• 3 Tablespoons all-purpose flour
• Cooking spray (olive or canola oil)
• Coconut oil (optional)
• Your favorite barbecue or sweet chili sauce (optional)

Preparation

1. Preheat oven to 400 degrees F.
2. Drain water from tofu and gently squeeze/blot out any excess liquid using a few paper towels.
3. Turn the block of tofu on it’s side and cut into two symmetrical sheets. Cut each sheet into medium to large sized squares. Set aside.
4. In a medium bowl, mix together breadcrumbs, panko, and seasonings.
5. In another small bowl, mix egg and milk together.
6. In a third small bowl, add the flour.
7. Dip each tofu square into the flour, then the egg mixture, and finally the breadcrumb/seasoning mixture to coat with breading. You may need to press the breadcrumbs gently into the tofu squares to evenly and thoroughly coat.
8. Spray the top of each tofu square with a little cooking spray and place on a cookie sheet that has been lightly greased with coconut oil.
9. Bake at 400F for about 33-35 minutes or until crisp, flipping the squares halfway through baking (at about the 15-20 minute mark).
10. If desired, dip in your favorite barbeque or sweet chili sauce and enjoy!

Adapted from Peas & Crayons Baked! Chicken Fried Tofu recipe.

Broccoli Potato soup recipe (vegan)

I really enjoy making soup because it's an easy way to add a lot of vegetables to one recipe. Plus, you give the taste buds an overwhelmingly good feeling with each slurp. 

My first attempt at Broccoli Potato soup was a big success. I hope you enjoy it. Don't forget to yum!

Ingredients

• 1 yellow onion
• 2 tbsp Olive oil 
• 4 cloves garlic (minced)
• 4 medium sized golden potatoes (peeled and diced)
• 1 large carrot (peeled and chopped)
• 1 celery stick (chopped)
• 5 cups vegetable stock + 2-3 cups water
• 2 broccoli florets (chopped)
• Pinch of red pepper flakes 
• 1/2 tsp turmeric 
• Pepper (to taste)
• 4 tbsp nutritional yeast

Instructions

1. Preheat a large cooking pot over medium heat. Sautee the onion in olive oil until slightly golden. 
2. Add the celery, carrots, pepper, turmeric, red pepper flakes and stir. 
3. Add the vegetable stock. 
4. Add the garlic, potatoes and broccoli. Stir to combine. 
5. Add water until vegetables are covered with liquid. 
6. Cover with lid and cook for ~20 minutes. 
7. Add nutritional yeast. 
8. Transfer soup to a powerful mixer and puree until smooth (you may need to do in smaller batches). 
9. Enjoy!

Adapted from this recipe. 

Homemade Blueberry Bread Recipe

                                       

I love blueberries. I can easily go through a carton a day in the summer. But now that it is late September (insert tear), local fresh blueberries won't be stocked on the grocery store shelves until next blueberry season (which runs from April to late September). But if you are a blueberry lover like me, we can continue to get our fix in the frozen food section. Yay for frozen blueberries!

If you are concerned that frozen fruits and veggies are not as nutritious as their fresh counterparts, I have great news for you. When fruits and veggies are picked and frozen at peak ripeness, they retain a comparable nutrient profile compared to fresh. And if you consider where most fruits and veggies come from (often on the other side of the world), frozen fruits and veggies can actually retain more nutrients when they are frozen compared to fresh. To optimize the nutrient profile, look for a simple ingredient list - no added sugar or sodium. 

The other day I was craving blueberries so I decided to make blueberry bread. I found a recipe online and tweaked it to cut back on the sugar and oil and got creative by creating my own crumble topping. With a big bag of frozen wild blueberries in my freezer, I got my fix and yummed over the fruits of my labor. Enjoy!

   Homemade Blueberry Bread

Ingredients

• 1/4 cup sugar
• 1/2 cup milk
• 1/2 cup low fat yogurt
• 1 large egg
• 1 tsp vanilla extract
• 2 cups all-purpose flour
• 2 tsp baking powder
• 1/4 tsp salt
• 2 cups frozen blueberries 

For the crumble: 

• 1 tbsp butter (I used vegan butter)
• 1 tbsp sugar
• 2 tbsp oats 
• 1/8-1/4 cup chopped nuts (your choice)

Instructions

1. Preheat oven to 350 degrees. Grease a bread pan.
2. In a medium bowl, stir together the sugar, milk, yogurt, egg and vanilla. 
3. In a separate bowl, combine the flour, baking powder and salt. 
4. Add the dry ingredients to the wet ingredients and stir until combined. 
5. Fold the blueberries into the batter. 
6. Spoon the batter into the bread pan. 
7. Make the crumble by mixing together the butter, sugar, oats and nuts until crumbly. 
8. Spread the crumble on top of the batter in the pan. 
9. Bake at 350 degrees for ~50-60 minutes. Let the bread cool for 10 minutes before removing to cool completely. 
10. Enjoy! 

Happy (belated) National Guac Day!!

 

The avocado is a stone fruit that has a creamy texture. It grows in tropical climates. Unlike most fruits that are rich in carbohydrates, the avocado fruit has a high content of fat. It may seem strange but there was a time when American's weren't familiar with the avocado. It took some time and a lot of great marketing for the avocado to become popular in the USA. 

Over the past 15 years, American's have fallen in love with avocados. This fruit has become so popular that according to statista.com, nearly 2.6 billion pounds were consumed by Americans in 2019. 

Although once a rare treat, avocados can be purchased year round at local grocery stores and are on most restaurant menus and are featured in many fast food chains. At this point, most people have come to expect it as a given that no matter where you eat, you can find a dish with avocado. More so, people are willing to pay between $6-$18 for sliced (or smashed) avocado on a piece of a bread! According to CNBC.com, Americans spend nearly $900,000 per month on avocado toast! 

Whether you love it, like it or haven't yet learned to appreciate the taste and consistency of it, the almighty avocado is a huge part of our culture. 

As part of our free weekly newsletter (you can sign-up here), Joey featured a delicious guac recipe for National Guac Day (which was yesterday). 

You can check out the recipe HERE.

How to plan a healthy summer picnic (+ recipe)

With warmer weather in your near future (fingers crossed), you may be looking to enjoy a meal or two outside. Whether it's a family backyard cookout or a picnic with a friend at the local park, here are a few tips to keep your picnic meal nutritious and safe. If you plan to be outside for several hours, choose foods that won't melt or spoil easily. Good options include raw or cooked firm vegetables, chopped fruit, cooked grains, cold pasta salad, beans, popcorn, pretzels, hummus and trail mix.  Consider going meatless with plant proteins that hold up well in hot conditions. Options include beans, lentils, tofu or tempeh. You can mix into a beautiful salad or your go-to grain dishes.  For a savory-sweet dessert, consider cheese alongside dried and fresh fruit. Don't forget to hydrate. To limit individual plastic water bottles, have everyone at your picnic bring/carry their own reusable insulated water bottle.  When grilling, consider heart-healthy options like fish, lean meat, veggie burgers, and a range of veggies. A marinade may reduce the production of carcinogens and adds great flavor to your dish due to all the herbs and spices.  Be sure to wash hands before serving or eating food and bring hand sanitizer to use before and after eating, handling pets, changing baby diapers or using the bathroom.  Perishable foods - like dairy, mayo, eggs or meat - should not be left in room temperature for more than two hours (one hour if the temperature is higher than 90 degrees F). Make sure you have plenty of ice if using a cooler.  Minimize waste by bringing disposable paperware and utensils. Products made of glass, bamboo, cloth, cermaic or stainless steel are environmentally friendly and can be washed and reused.

"Dinner and a movie, forget that, I’d rather have a picnic and a waterfall." – Amanda Grace  -------------------------------------------------- Mediterranean Orzo Pasta Salad By Joey Mock, RD, LD, CLT This Mediterranean Orzo Pasta Salad makes a deliciously refreshing side for your picnic in the park or backyard cookout. Leftovers will make a perfect addition to a lunch on-the-go or to enjoy as a satisfying afternoon snack.

Ingredients

For the vinaigrette:

• 2 tablespoons red wine vinegar
• 2 tablespoons freshly squeezed lemon juice (about 1/2 medium lemon)
• 1 clove garlic, minced
• ½ teaspoon dried oregano
• ¼ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• ½ cup olive oil

For the pasta salad:

• 3 cups cooked orzo, cooled
• 1 large tomato, seeded and chopped
• 1 cucumber, peeled, seeded, and chopped
• ¼ cup black olives, quartered
• 2 Tablespoons fresh parsley, chopped
• ½ cup feta cheese, crumbled
• ¼ teaspoon dried oregano
• ½ teaspoon dried minced onions
• Couple of dashes black pepper
• Dash dried thyme
• 1 teaspoon freshly squeezed lemon juice

Preparation

1. In a 16-ounce mason jar, combine all ingredients for the vinaigrette. Seal the jar with a lid and shake vigorously until combined.
2. In a large bowl, combine pasta, tomato, cucumber, black olives, parsley, feta cheese, oregano, minced onions, black pepper, thyme, and lemon juice and toss.
3. Give the vinaigrette another good shake and pour up to 6 tablespoons of the vinaigrette over the pasta salad and toss to evenly distribute.
4. Refrigerate until ready to serve.
5. Enjoy!

For more tips and recipes, subscribe to our free weekly newsletter - delivered to your inbox every Wednesday morning.  SUBSCRIBE HERE

Almond Butter Tart Cherry Energy Balls

These no bake energy balls (recipe by Joey Mock RD, LD, CLT) make a delicious, quick, and convenient snack while serving as a healthier alternative to other heavily processed, convenience snack foods or bars. They are also easy to make and can be a fun and productive activity to do with your kids while they are homebound. They store well, so go ahead and make a double batch. Freeze extras in an airtight container with wax paper between rows. Get your ingredients together and start rolling!


Ingredients

• 1¼ cup old-fashioned oats
• 3 tablespoons unsweetened dried shredded coconut
• ½ cup sliced almonds, chopped
• 1 scoop (about 2 Tablespoons) whey protein powder
• ½ cup honey
• ½ cup dried tart cherries, chopped
• ½ cup natural almond butter (or peanut butter if you prefer)

Preparation

1. In a medium bowl, combine the oats, coconut, almonds, and protein powder. Stir until well distributed.
2. Add the honey, cherries, and almond butter and stir all ingredients until well distributed.
3. Place mixing bowl into the refrigerator for about 20 to 25 minutes.
4. Roll into rounded balls and place on wax paper. Refrigerate or freeze balls in an airtight container when done.
5. Enjoy!

Instant Pot Lentil Soup

Whether working, running around, or training in the cold weather, there is nothing better than a bowl of soup to warm you up and thaw you out after your chilly outdoor endeavors. This Instant Pot Lentil Soup is not only healthy, hearty, and meat-free but also delicious. Leftovers reheat well. Refrigerate or freeze leftovers in freezer safe mason jars. Reheat gently, adding a little extra water or broth to thin if needed, for a quick lunch or dinner meal.


Instant Pot Lentil Soup
By Joey Mock, RD, LD, CLT

Ingredients

• 2 tablespoons extra-virgin olive oil
• ½ medium yellow onion, small diced
• 4 medium carrots, peeled and diced
• 3 stalks celery, diced
• 4 sprigs fresh thyme, leaves removed and stems discarded
• 1 teaspoon kosher salt
• ¾ teaspoon smoked paprika
• ½ teaspoon black pepper
• 1 ½ cups dried lentils (green or brown), rinsed
• 4 cloves garlic, minced
• 1 (8 ounce) container fresh baby portobello mushrooms, chopped
• 1 can (~26-30 ounces) crushed or finely chopped tomatoes
• 6 cups low-sodium vegetable broth*
• Chopped fresh parsley, for serving
• Freshly grated Parmesan cheese, optional for serving

Preparation

1. Add the oil to the Instant Pot. Set to SAUTE. Once the oil is warm, add the onion and cook, stirring often, until it begins to soften.
2. Add the carrots, celery, thyme leaves, salt, paprika, and pepper to the pot. Sauté until the carrots and celery are slightly soft.
3. Add the rinsed lentils and garlic to the pot and stir to coat them. Cook until the garlic is fragrant (less than a minute). Cancel the Saute setting on the Instant Pot.
4. Add the mushrooms, crushed tomatoes, and vegetable broth.
5. Cover and seal the Instant Pot. Set to cook on HIGH pressure for 15 minutes. Pot will take about 20 minutes to come to pressure before timer begins.
6. After 15 minutes of high pressure, allow the cooker to release pressure naturally. This will take about 20 additional minutes (if in a rush, and the pressure valve has not dropped with natural release, follow the manufacturer's guide for quick release by turning to vent but be careful of water splash). Carefully unlock and remove the lid from the instant pot once valve drops.
7. Stir the soup. Taste and adjust the seasonings as desired. Serve hot with a sprinkle of parsley and Parmesan cheese if desired.

*Reduced sodium chicken broth can be substituted for a non-vegetarian option

Adapted from: Well Plated recipe.

Instant Pot Cream Chicken, Mushroom, and Wild Rice Soup

Joey and I received a lot of great feedback/comments after our recent Instant Pot blog. Here's what you had to say......

• Is an Instant Pot practical for just one person? Even the small one?
  -I use mine for just one person, particularly for making a bunch of lunches at once, or cooking up big pots of rice or chicken to have on hand. If you’re a person who likes to cook one meal at a time, at each meal, I’m not sure it would be as practical.
  -I am just one person, and I have the six quart (plus an embarrassing number of accessories). It makes it possible for me to prep all of my food for the week in 4 hours or so, plus do things like ferment injera batter (or beer for home brewing), proof bread or pizza dough, make perfect hard boiled eggs, steam just about anything, etc. Imo, the 3 quart is restrictively small unless youre only cooking enough for 1-2 meals at a time. The 6 quart is the same size as your average crock pot, but way more versatile.
  
• Just recently bought an Instant Pot. Not totally on board with it yet. I think I need to buy one of the IP cookbooks. Example, I placed one large potato in there, set timer for 22 mins. The potato was still firm in a few areas and I had to stick it in the microwave. Took half-hour before I was able to have a cooked potato.
  -Yeah google or get a cook book as I can make like a full pot of potatoes for 16-17 min.
  
• I bought the 8 qt even though it's just two of us. Ideal for planned leftovers and we go through a lot of food. It took getting used to but it's definitely been helpful!
  
• Love mine!! Use it at least twice a week! Meats, beans, hard boiled eggs, pasta, potatoes, yogurt! It’s the best! I recommend this website for recipes: https://www.pressurecookrecipes.com/
  
• It took some getting used to, but I love mine! I like it for batch cooking and have recently been using it for homemade broth. (it's not as rich as a broth that's been on the stovetop for hours, but it's still good!) The biggest advantage for me, is that you can set it and walk away (similar to a slow-cooker, but "faster") You do have to be there to hit cancel and release the steam, if needed, but other than that - fairly simplistic. I have the 6 quart with the wifi capabilities, but have pretty much used the "pressure cook/manual" button the majority of the time. So many bells and whistles, but so many recipes call for the manual button and adjust the time frame.
  
• We have 2 and use them several times a week. I do everything from grains, hard boiled eggs, sweet potatoes, stews, pulled meats, roasts etc in them. I like the ease of use but I still use a traditional slow cooker because the slow cook setting on the IP doesn’t get hot enough.
  
• I have the small and the large one. I love them. Use them both 3-4 times weekly.

If you are in need of a new Instant Pot recipe, here you go. Enjoy!

Instant Pot Cream Chicken, Mushroom, and Wild Rice Soup
By Joey Mock, RD, LD, CLT

While the weather is still chilly, break out your Instant Pot for this amazingly delicious and hearty Creamy Chicken, Mushroom, and Wild Rice Soup. Use only straight up wild rice in this recipe (no wild rice blends, brown or white rice, or other rice substitutions) to avoid a potential mushy recipe disaster. Enjoy!

Ingredients

For the Instant Pot:

• 1 Tablespoon olive oil
• 5 medium carrots, sliced/chopped
• 5 stalks celery, sliced/chopped
• ½ of a medium onion, finely chopped
• 3 cloves garlic, minced
• 1 cup uncooked wild rice (only use straight up wild rice—no blends)
• 8 ounces fresh baby portobello mushrooms, sliced
• 4 cups vegetable or chicken broth/stock
• 1 teaspoon Kosher salt
• 1 teaspoon poultry seasoning (see recipe below*)
• ½ teaspoon dried thyme
• 1 bay leaf
• 1-2 boneless, skinless chicken breasts (about ½ to ¾ lb-no need to cut up)
  
  *For the DIY chicken seasoning:
  4 teaspoons ground sage
  3 teaspoons ground thyme
  1 teaspoon ground marjoram
  2 teaspoon ground rosemary (Optional)
  ⅛ teaspoon nutmeg
  1 teaspoon black pepper
  
  -Combine all ingredients and store in a tightly sealed container.
  -Leftovers can be used in a variety of chicken or turkey dishes.

For the Stovetop:

• 5 tablespoons butter
• ½ cup flour
• 1 ½ cups milk (I used 1%)

Preparation
Instant Pot:

1. Put the olive oil, carrots, celery, and onion in pot and saute until veggies start to soften. 
2. Add garlic and cook until fragrant. 
3. Add remaining ingredients in the first list into the Instant Pot and seal. 
4. Cook for 30 minutes (manual pressure cook, high pressure—takes pot about 15 minutes to come up to pressure before cooking time begins). 
5. Release steam using the valve on top (quick release). 
6. Remove the bay leaf and discard. 
7. Remove the chicken breasts and shred. 
8. Return shredded chicken to the pot.

Stovetop:

1. When the soup is nearly done, melt the butter in a saucepan. 
2. Whisk in the flour. 
3. Let the mixture cook for a minute and then whisk in the milk, a little at a time, until you have a smooth, thickened sauce.

Together: Mix the thickened sauce with the soup in the instant pot.
Serve and enjoy!

Adapted from: Pinch of Yum recipe and Spend With Pennies recipe.

Instant Pot Minestrone Soup

Instant Pot Minestrone Soup
By Joey Mock, RD, LD, CLT

If you are new to Instant Pot cooking, here are a couple of things to consider:

-Instant Pots can be a great way to quickly pull meals together in one pot but it is important to consider the total cooking time of a recipe. A recipe may only suggest a 5 minute cooking time but before the timer starts its countdown the pot will take time to heat up and come to pressure (this can usually take an extra 10-20 minutes depending on what you are cooking). When the cooking time is complete, the pressure release also takes additional time. Be sure to factor in this extra time when planning your meals.

-Make sure that you place your Instant Pot on open counter space (with no overhead obstacles around like cupboards since a “hot steam bath” from the pressure release could potentially damage them over time).

-There are lots of fantastic Instant Pot recipes available in print and online to get you started. Search out well written recipes with specific cooking instructions from tested sources to help ensure a tasty and successful meal.

Break out your Instant Pot and give this delicious, belly filling (and veggie packed) Minestrone Soup a try. Perfect for a chilly winter dinner.

Ingredients

• 2 tablespoons olive oil
• 3 cloves garlic, minced
• ½ medium onion, diced
• 2-3 carrots, peeled and diced
• 2-3 stalks celery, diced
• 1 ½ teaspoons dried basil
• 1 teaspoon dried oregano
• ½ teaspoon fennel seed
• 6 cups reduced sodium chicken (or vegetable) broth
• 1 (~28-ounce) can diced tomatoes
• 1 (16-ounce) can kidney beans, drained and rinsed
• 1 zucchini, seeded and chopped
• 1 (3-inch) Parmesan rind
• 1 bay leaf
• 1 bunch kale, stems removed and leaves chopped
• 1 Tablespoon red wine vinegar
• Kosher salt
• Freshly ground black pepper, to taste
• ⅓ cup freshly grated Parmesan
• 2 tablespoons chopped fresh parsley leaves

Preparation

1. Set a 6-qt Instant Pot® to the high saute setting. Add olive oil, garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-5 minutes. Stir in basil, oregano and fennel seed until fragrant.
2. Stir in chicken or vegetable broth, diced tomatoes, kidney beans, zucchini, Parmesan rind and bay leaf. Select manual (or “pressure cook” setting), adjust pressure to high, and set time for 5 minutes. When finished cooking, quick-release pressure according to manufacturer’s directions.
3. Remove bay leaf. 
4. Stir in kale until wilted, about 3 minutes. Stir in red wine vinegar and season with salt and pepper, to taste.
5. Serve immediately garnished with Parmesan and parsley.

Adapted from: Damn Delicious Instant Pot Minestrone soup recipe.

Peanut Butter Protein Balls

Peanut Butter Protein Balls
Featured in Essential Sports Nutrition

Vegetarian, Vegan, Gluten Free

Yield: ~30 balls [1 ball = 1 serving] / Prep Time: ~ 20 minutes

These no-bake peanut butter energy bites make for a perfect energy-boosting treat when you are exercising, traveling, at the office or in school - they are easy to wrap and bring with you. Super easy to assemble, they offer a satiating combination of protein, carbs and fat, which is the perfect fuel during low intensity exercise or when you need to re-charge during a busy work day. Although most kids don’t need to supplement with protein powder, parents shouldn’t be worried about making these protein balls for young athletes/kids as they are a great fuel source to maintain energy levels during training and games, and a much healthier alternative to heavily sweetened, processed snacks.

Ingredients

• 1 cup old fashioned rolled oats, dry (gluten free if needed)
• ¼ cup chia seeds
• 1 teaspoon of cinnamon
• 10 dried pitted dates
• ½ cup creamy natural peanut butter
• 2 teaspoons vanilla extract
• 1 scoop Vanilla or plain Protein Powder (~18-25g protein per scoop) (plant protein to make vegan)
• ¼ cup water

Instructions

1. Combine rolled oats and chia seeds in a food processor and pulse until they reach almost a flour-like consistency.
2. Add the cinnamon, dried dates, peanut butter, vanilla extract, and vanilla protein powder to the food processor. 
3. Pulse until ingredients are blended. 
4. Slowly add water to the food processor and blend until the mixture sticks together. You may need to add more or less water depending on the dough consistency. 
5. Transfer mixture to a large bowl. 
6. Form mixture into 1" balls and place on parchment paper lined baking sheet. Let set for 5 minutes before eating or preparing for storage.

Nutrition facts (per serving, 1 ball): 
Calories: 54; Total Fat: 3g; Total Carbs: 5g; Fiber: 1g; Sodium: 24mg; Protein: 2g

Storage tip: To freeze, place balls on a cookie sheet and freeze for up to 2 hours. Remove from the sheet and then place into an airtight container or freezer bag. Thaw at room temperature for 15-30 minutes or warm in the microwave for 15-30 seconds. Store in an airtight container in the refrigerator for up to a week. Store in the freezer in a freezer bag for up to one month.

Kale, Broccoli, and Sesame Noodle Salad

This Kale, Broccoli, and Sesame Noodle Salad is bursting with flavor. The veggies and homemade dressing fancy up those inexpensive packages of ramen noodles (no need to use the soup base flavor packets as they are packed with sodium and not needed in this recipe). Serve this salad at room temperature or make ahead, refrigerate, and serve chilled (the leftovers are even more flavorful!). Add your favorite protein and you have a flavor-bursting balanced meal.

Kale, Broccoli, and Sesame Noodle Salad

By Joey Mock, RD, LD, CLT

Shopping list

• Head of broccoli 
• Garlic cloves (2)
• Sweet chili sauce
• Red wine vinegar
• Canola oil 
• Kosher salt
• Black Pepper
• Scallions (3)
• Ginger 
• Kale (large bunch)
• Dried ramen noodle packages (2)
• Optional: Mint, sesame seeds for garnish 

Ingredients

• 1 large head of broccoli, cut into medium sized florets with some stalk attached
• 2 garlic cloves, minced, divided
• 1½ teaspoons sweet chili sauce
• 1 tablespoon plus ½ cup red wine vinegar, divided
• 2-3 Tablespoons plus ½ cup canola oil, divided
• ½ teaspoon kosher salt, plus additional to taste
• ¼ teaspoon freshly ground black pepper, plus additional to taste
• 3 scallions, green parts only, thinly sliced, plus more for serving if desired
• 1 3-inch piece ginger, peeled, cut into 1-inch matchsticks
• 4 cups fresh curly kale (about a bunch) leaves only, stemmed and chopped (or Tuscan kale leaves)
• 2 x 3-ounce packages dried ramen noodles (discard flavor packets)
• Torn mint leaves and toasted sesame seeds, for garnish

Preparation

1. Preheat oven to 450°. Toss broccoli with 1 clove minced garlic, sweet chili sauce, 1 Tablespoon red wine vinegar, and 2-3 Tablespoons oil (until broccoli is lightly coated) on a rimmed baking sheet; season with salt and pepper. Roast, tossing occasionally, until tender and starting to brown, about 20 minutes.
2. Meanwhile, whisk scallions, ginger, 1 clove minced garlic, ½ tsp salt, ¼ tsp pepper, remaining ½ cup red wine vinegar, and ½ cup oil in a large bowl. 
3. Add kale; toss to coat. Massage until the kale starts to soften and wilt, about 2 to 3 minutes. Set aside at room temperature. 
4. Cook ramen noodles according to package directions (discarding flavor packets and skipping that step on the package). Drain noodles and rinse under cold water. Add noodles and broccoli to kale and toss to coat. 
5. Divide amongst bowls and top with mint, sesame seeds, and additional scallions if desired.

Adapted from: bon appetit recipe.

Carrot Cake Muffins

Raise your hand if you also love carrot cake? I have a confession to make. I love carrot cake. Maybe because it’s a cake made with a vegetable. This sweet, spicy and moist cake is my favorite way to celebrate my birthday each year. A tradition that started with my dear friend Laura making me a delicious carrot cake for my birthday back in ~2009. 

With my carrot cake muffins, we can all yum over carrot cake all year long and feel great about the nutritional quality in the recipe. Because the typical carrot cake recipe (with cream cheese frosting) can be extremely high in calories, sugar and fat, you can feel good about this more nutritious (on-the-go) version which uses applesauce to cut back on oil.  Since carrots are naturally sweet, you’d never know there was only ½ cup brown sugar in this entire recipe.

Carrot Cake Muffins

Vegetarian, Dairy Free

Yield: Makes 12 muffins [1 muffin = 1 serving] / Prep Time: ~20 minutes / Cook Time: ~20 minutes

• ¼ cup unsweetened applesauce
• 1½ teaspoons canola oil
• ½ cup brown sugar
• 1 egg
• 1 teaspoon vanilla extract
• ¾ cup finely chopped carrots (about 3-4 medium sized carrots)
• ¼ teaspoon salt
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• 1½ teaspoons baking powder
• 1 cup all-purpose flour (to make gluten-free, you can use gluten-free baking flour)
• ¼ cup walnuts, chopped

1. Preheat oven to 350°F. Line a muffin pan with twelve muffin liners.
2. Process carrots in a food processor until finely and evenly chopped.
3. In a large bowl or stand mixer, beat together applesauce, vegetable oil and sugar until combined. Mix in egg and vanilla. Add carrots and mix until combined.
4. Add the salt, cinnamon, nutmeg, baking powder, and flour to the applesauce mixture and mix well.
5. Divide batter evenly between muffin lined cups in muffin pan (a #40 cookie scoop works very well to portion batter into liners).
6. Top each muffin with a few chopped walnuts.
7. Bake for 17-20 minutes or just until a toothpick inserted in the center comes out mostly clean.
8. Cool on a wire rack.

Time-saving tip:
Baking cup liners will make it easy to get these muffins out of the pan with minimal clean-up. However, to avoid some of the muffin sticking to the inside of the liner, make sure the muffin is cooled completely before removing from the wrapper. Also, choose nonstick liners.

Storage: Store in an airtight container for one week or freeze the leftovers in a heavy duty freezer bag for up to 2 months.

Sesame Honey Tempeh with Wild Rice

Picture source

As a lacto-ovo vegetarian, Tempeh is one of my favorite, go-to plant-based protein sources. An Indonesian staple, tempeh is a cultured food that makes for a protein-rich plant based meal. Unlike tofu, tempeh is dry and densely compact, which makes it great for marinating, crumbling or grilling.

And denser than tofu, is is also more concentrated in calories and nutrients. For example, a 3-ounce serving of cooked tempeh (~1/2 cup) contains ~166 calories, 10g fat and 17g protein. In a 3-ounce serving of firm tofu, you will find ~53 calories, 2.3g fat and ~6g protein.

Tempeh is also a good source of iron (4.5 mg in 1 cup) and a complete plant protein providing all nine essential amino acids. Although tempeh does contain probiotics, the short fermentation period and cooking decreases the lifespan of the beneficial live bacteria.

The process of making tempeh involves fermenting cooked soybeans and binding them together when exposed to a mold culture from the Rhizopus genus. Unlike anaerobic fermentation, tempeh requires a warm, oxygen-rich environment and can ferment within 24 hours. Because tempeh is an unsalted, perishable and commercially produced food, it should be cooked to 165 degrees F before eating.

Most of the information above was found in the Sept/October 2019 issue of FoodandNutrition.org magazine (Pg. 27). 

Although tempeh can be easily prepared by crumbling it into warm olive oil and cooking on a skillet, try out this delicious tempeh recipe from my book Essential Sports Nutrition.

Sesame Honey Tempeh with Wild Rice 

Yield: 4 servings 

Prep Time: 10 minutes / Cook Time: 15 minutes 

Tempeh is made from cooked, whole soybeans that are fermented into a firm, dense patty. It’s considered a staple in vegetarian and vegan diets. Although the food may look a little strange, this minimally processed food brings a nutty, chewy and “meaty” flavor to your dishes and also does a great job of absorbing other flavors. This makes it excellent dish to refuel your energy storage, boost your immune system, and to speed muscle healing.

Ingredients
4 cups cooked wild rice
2 (8-ounce packages) of tempeh, crumbled into bite-size pieces
1 tablespoon sesame oil
3 tablespoons honey
2 tablespoons tamari sauce
2 tablespoons water
1 teaspoon cornstarch
Optional: leafy greens and scallions

Directions

1. In medium bowl combine the sesame oil, honey, tamari sauce, water and cornstarch and mix thoroughly.
2. At the crumpled tempeh to the bowl of wet ingredients. Toss until evenly coated.
3. Heat 2 tablespoons oil in large nonstick skillet over medium heat.
4. Add tempeh to skillet and cook for 8 to 10 minutes until golden brown. Toss every few minutes to prevent burning.
5. Over a bed of greens, top with 1 cup wild rice and 1/2 cup tempeh mixture. Garnish with scallions.

Tempeh Tip:
Look for tempeh in the refrigerated section near the tofu or meat-alternative foods at the grocery or natural food store. Don’t be put off by its appearance. Tempeh is a fermented soy product, so you may see a few black spots with white stuff in between. Technically that is mold, but it’s entirely normal and perfectly edible. If you can’t get past the mold, just cut it off. However, if tempeh is slimy, sticky, or smells sour, throw it out. To make this recipe vegan, use apple honey.

My Go-To Vegetable Curry Recipe

When writing my first book Essential Sports Nutrition, I wanted to include some type of recipe that was easy to prepare but also flavorful, nutritious and satisfying for athletes. On page 151 of the book, I created a delicious Slow Cooker Sweet Potato Quinoa Curry dish - packed with spices and veggies.
Inspired by this dish, I recently found myself in the kitchen - being creative as always - and created a similiar recipe but with root vegetables (perfect for the winter) and lentils (rich in plant protein, along with calcium, iron, folate and potassium). Depending on what veggies you like (or what you have on hand), you can also be creative with this recipe. I hope you enjoy my new favorite go-to vegetable curry dish. This recipe is sure to leave your taste buds happy, while feeling satisfied and thankful for such delicious food in your belly.

Marni's Go-To Vegetable Curry Recipe

Serves 3-4

Ingredients

• Olive Oil (2-3 tsp)
• 1 can lite coconut milk + water
• 3 large potatoes, chopped (skin removed) - you can use any type of potatoe (I used Russet)
• 1 cup lentils
• 1/2 medium onion (chopped)
• 3 cloves garlic (chopped)
• Your choice veggies (I used 2 large carrots, 2 large parsnips, handful mushrooms, and celery root) - chop all veggies - you can keep chunk-size or diced (or anything between).
• Pinch of salt and pepper (optional chili powder for a kick)
• 1/2 tsp of each seasoning: Cumin, tumeric, paprika, curry.

Directions

1. Set stovetop to medium heat. In a large pot, drizzle olive oil on the bottom and sautee onions and garlic until golden brown. 
2. Add coconut milk and water (I filled the empty coconut milk can with water and then added that water to the pot). 
3. Stir in veggies, lentils, potatoes and seasonings. 
4. Reduce heat to low and let the stew cook for 25-30 minutes. Stir every 8-10 minutes. 
5. The mixture will become thick and creamy looking and your kitchen will smel extra yummy. Continue to stir and cook until veggies and potatoes are soft. 
6. You can serve with your choice of protein or eat as is - this dish is very filling and satisfying. 
7. Enjoy! 

Did you hear? Oatmeal is unhealthy!

When an athlete consults with me on daily/sport nutrition, it's becoming more of a regular occurrence to receive a "thank you" (along with a huge sigh of relief) when I tell an athlete that they are allowed to eat carbohydrates. Recently, I had an athlete tell me how happy she was that I told her that she could eat oatmeal for breakfast. She told me that she really missed having a warm bowl of oatmeal in the morning before work (and after a workout) because she recently cut it out of her diet because she heard that oatmeal was unhealthy.

Can you believe that......oatmeal is now considered unhealthy? Another case of nutrition quakery!

Oats - from steel-cut to quick and rolled - are a form of complex carbohydrates. Which means they are far superior to their store-shelf counterparts...lucky charms and cinnamon toast crunch. 

Oats are rich in B-vitamins, magnesium, zinc, phosphorus, selenium, iron, calcium and protein. Oats are low in salt, sugar and fat. Rich in both soluble and insolube fiber, oats are a powerfully nutritious food!

The beautiful thing about oats (specifically when cooked) is that they make a wonderful blank canvas when it comes to ingredient dress-up. From fruits and veggies (yes veggies - like shredded carrots) to colorful fruits, nuts and seeds, oatmeal is an extremely satiating and delicious food that packs a lot of yum per bite. Oats also pair well with protein - like eggs or yogurt.

Although the United States is renowned for giving engineered cereals their own aisle in the grocery store and targeting these cereals "breakfast" foods, countries like Iceland, Switzerland, Scotland, Sweden and Russia (to name a few) often start their day with a bowl of oats/muesli/porridge - and have a much smaller selection of processed cereals.

I'm not dismissing processed food as you deserve to indulge in your favorite childhood cereal every now and then.......oh so many memories of me devoring a full box of Cinnamon Toast Crunch while watching Saved By The Bell after an exhausting 5am morning swim practice before high school.

But, if you've recently sworn off this comfort food because you were told it was unhealthy, I give you permission to add oats back into your diet.

You are welcome. 

Now that you are "allowed" to eat carbs again, here are a few recipes/tips to enjoy:

• Blueberry Baked Oatmeal
  
• Apple Cinnamon Oatmeal
  
• Pumpkin Pecan Maple Oatmeal 
  
• The Scoop on Oatmeal (an article I wrote for USA Triathlon in 2011)
  
• The Best pre-run foods (an article I contributed to in Outside Magazine in 2016)
  
• The best breakfast foods for runners (an article I contribute to in Runner's World in 2017)
  
• What should my nutrition plan be for a sprint triathlon? (an article I wrote for Triathlete magazine in 2018)