The Right Plan Nutrition Counseling & Kellie Hill Nutrition

Whole Foods Diet Expert and Best Selling Author

by Leave a Comment

Healthy Oatmeal Cookie with Chocolate

Healthy Oatmeal Cookies
Chocolate Oatmeal Drop Cookies

Fast Chocolate Oatmeal Cookie Drops

Sometimes I just want chocolate cookies and yes, I have a fabulous gluten-free chocolate chip cookie recipe that I can also make into a healthy oatmeal cookie recipe but it’s not a fast recipe.  And, in truth, when I usually have a hankering for chocolate it’s kind of a “right now” moment, not an hour and a half from now.  If you’re like me on this chocolate craving moment, here’s my solution . . . chocolate oatmeal drop cookies.  They may not be as pretty as a traditional oatmeal chocolate chip cookie but they are quick and tasty.

Chocolate Cravings

All cravings may indicate a lack of nutrients (see more here) and ideally we want to deal with the root cause of any issues.  And, sometimes we know why we are craving a food.  For example, for me, recently there’s been the lead up to Spring Break at Disney World in Florida, the actual Spring Break, some family medical issues, and then my husband got the flu.  All of this on top of regular work, my son’s orientations and meetings preparing for high school, planning summer activities . . . okay, regular mom-stuff . . . and by last night I was just tired – and grumpy – and wanting sweets.  Probably no nutrient issue.  Maybe a bit of dehydration and sleep deprivation but not a nutrient deficiency.  I just wanted comfort foods.  And sometimes that’s okay and we need to honor those desires.

So, enter my version of a healthy chocolate oatmeal cookie.  Fast, easy, healthy and delicious.  I nibbled on a couple and today the world looks much better to me.  😉  Figured I better share it.

Chocolate Oatmeal Cookie Drops

Ingredients:

  • ¼ cup milk or milk alternative
  • ¼ cup coconut oil
  • ½ cup coconut sugar
  • ¼ cup natural nut butter
  • 2 Tbsp unsweetened cocoa powder
  • ½ tsp vanilla
  • 1 ½ cups gluten free rolled oats
  • ½ cup dried unsweetened shredded coconut
  • ½ cup almond meal

Directions:

  1. Mix milk, coconut oil, coconut sugar, nut butter, and cocoa powder in a small saucepan over medium heat. Stir frequently until melted and well mixed.
  2. Remove from heat. Add vanilla.
  3. While sauce is melting, mix oats, coconut, and almond meal in a large bowl.
  4. Pour cocoa mixture over the dry mix and mix well with a fork until well combined.
  5. Form into loose balls with a tablespoon onto parchment paper. Refrigerate for 30-60 minutes until firm.

by Leave a Comment

Miso Dip Recipe

Miso Dip
Miso Dip

Fast, Healthy Dip

It seems like there’s always a time when I need to whip up a quick, tasty dip for guests.  But, as I’m sure you understand, I can’t just throw a container of pre-made dip onto the table.  There’s sooooo many gross ingredients in those!  What kind of NTP would I be if I was setting out a much of junk food?!?!?!?  In fact, let’s just take a look . . .

Ingredients in French Onion Dip

SOUR DRESSING (NONFAT MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, MODIFIED FOOD STARCH, TAPIOCA FLOUR, GELATIN, LACTIC ACID, MONO AND DIGLYCERIDES, SODIUM CASEINATE, PROPYLENE GLYCOL MONESTER, GUAR GUM, CITRIC ACID, ACETIC ACID, NATURAL AND ARTIFICIAL FLAVOR, POTASSIUM SORBATE TO PROTECT FLAVOR, CARRAGEENAN, POTASSIUM PHOSPHATE, ARTIFICIAL COLOR), MAYONNAISE (SOYBEAN OIL, WATER, EGG YOLKS, VINEGAR, CORN SYRUP, SALT, SPICE, CALCIUM DISODIUM EDTA TO PROTECT FLAVOR), WATER, TOASTED ONION, SEASONING (SALT, SUGAR, ONION POWDER, HYDROLYZED CORN, SOY AND WHEAT PROTEIN, SOYBEAN OIL, GUAR GUM, POTASSIUM SORBATE, XANTHAN GUM, CORN SYRUP SOLIDS, PARSLEY, WORCESTERSHIRE SAUCE [MOLASSES, VINEGAR, CORN SYRUP, SALT, CARAMEL COLOR, GARLIC, SUGAR, SPICES, TAMARIND, NATURAL FLAVOR], MALTODEXTRIN, CITRIC ACID, SPICES, YEAST EXTRACT, CARAMEL COLOR, LACTIC ACID), VINEGAR, MODIFIED CORN STARCH.

Yes, that’s just a cut and paste from a common dip.  No, I didn’t scour the internet to find the worse.  I picked one a dip brand I knew and the first flavor that popped up.  I’m sure there’s better and worse dips out there but this is a pretty standard pre-packaged offering.

Breaking This Dip Down:

BAD – partially hydrogenated soybean oil.  This is trans fats.  BAD DIP – BAD DIP – BAD DIP.  And, yes that’s one of the first ingredients.  Consumption of food containing trans-fat has unequivocally been shown to increase the risk of heart disease by raising levels of LDL (bad cholesterol), and lowering levels of HDL (good cholesterol).  Learn more about trans fats here.

BAD – artificial color.  These pose a risk for hyperactivity in children, cancer, and allergic reactions.  We don’t need fake colorings.

BAD – Check out the ingredient list, you’ll discover new words to add to your vocabulary. Many of theses ingredients are required to increase the shelf life of the product and improve the flavor that disappears when food is not fresh.  This is a highly processed “food”.

BAD – Ethylenediaminetetraacetic acid (EDTA).  This is used as a preservative to retain color. It may irritate the skin or cause skin rash and even asthma. It is on FDA’s list of food additives to be studied for toxicity.  If the FDA is still studying it, I don’t want to eat it!

BAD – Potassium sorbate.  This is used as a mold inhibitor.  Some studies have shown that it has mutagenic effect on DNA.

BAD – Industrial caramel coloring.  This is made by reacting sugars with ammonia and sulfites under high pressure and temperatures. The chemical reactions create 4-methylimidazole, which in government-conducted studies caused lung, liver, or thyroid cancer or leukemia in laboratory mice or rats. This is why California requires foods containing caramel color to be labeled as potential cancer-causing agents.

BAD – Corn syrup, natural flavors, MSG-like ingredients . . . it’s a long list (there’s actually more issues but you didn’t visit here to get a sermon; you came for a great recipe).

Let’s just suffice it to say, this type of dip isn’t going to be served in my house – PERIOD!

But, how about a four ingredient miso dip recipe that you can blend up in just minutes?

Now, we’re talking!

Miso Dip Recipe

Ingredients:

  • ½ cup roasted nut butter
  • 1 ½ Tbs mellow white miso
  • ½ tsp onion powder
  • ¼ cup warm water

Directions:

  1. Blend ingredients in a food processor until smooth.

Super simple, right?

And super delicious!

This dip recipe is fabulous with vegetables, crackers and chips.  Enjoy!

 

Sources:

Feingold BF. Hyperkinesis and learning disabilities linked to artificial food flavors and colors. Am J Nurs 1975; 75-5: 797-803.

Harley JP, Matthews CG, Eichman P. Synthetic Food Colors and Hyperactivity in Children: A double-blind challenge experiment. Pediatrics 1978; 62: 975-983.

Hasegawa MM, Nishi Y, Ohkawa Y, Inui N. Effects of sorbic acid and its salts on chromosome aberrations, sister chromatid exchanges and gene mutations in cultured Chinese hamster cells. Food Chem Toxicol. 1984 ;22:501-7.

Hu FB, Stampfer MJ, Manson JE, Rimm E, Colditz GA, Rosner BA, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med. 1997;337:1491–9.

Judd JT, Clevidence BA, Muesing RA, Wittes J, Sunkin ME, Podczasy JJ. Dietary trans fatty acids: effects of plasma lipids and lipoproteins of healthy men and women. Am J Clin Nutr 1994;59:861-8.

Kitano K, Fukukawa T, Ohtsuji Y, Masuda T, Yamaguchi H. Mutagenicity and DNA-damaging activity caused by decomposed products of potassium sorbate reacting with ascorbic acid in the presence of Fe salt. Food Chem Toxicol. 2002;40:1589-94.

Kobylewski S, Jacobson M. Toxicology of food dyes. Int J Occup Env Heal 2012; 18-3: 220-246.

Lichtenstein AH, Ausman LM, Jalbert SM, Schaefer EJ. Effects of different forms of dietary hydrogenated fats on serum lipoprotein cholesterol levels. N Engl J Med 1999;340:1933–1940.

Mamur S, Yüzbaşioğlu D, Unal F, Yilmaz S. Does potassium sorbate induce genotoxic or mutagenic effects in lymphocytes? Toxicol In Vitro. 2010;24:790-4.

McCann D, Barrett A, Cooper A, Crumpler D, Dalen L, Grimshaw K, Kitchin E, Lok K, Porteous L, Prince E, Sonuga-Garke E, OWarner J, Stevenson J. Food additives and hyperactive behavior in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. Lancet 2007; 370: 1560-67.

Mensink RPM, Katan MB. Effect of dietary trans fatty acids on high-density and low-density lipoprotein cholesterol levels in healthy subjects. N Engl J Med 1990;323:439-45.

Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006;354:1601–1613.

Schab DW, Trinh NT. Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. J Dev Behav Pediatr 2004; 25: 423-434.

Scopp AL. MSG and hydrolyzed vegetable protein induced headache: review and case studies. Headache. 1991;31(2):107-10.

Sonuga-Barke EJS, Hollis C, Brandeis D, Konofal E, Cortese S, Lecendreux M, Daley D, Wong I, Ferrin M, Sergeant J, Holtmann M, Stevenson J, Danckaerts M, Van Der Oord S, Dopfner M, Dittmann R, Simonoff E, Zuddas A, Banaschewski T, Buitelaar J, Coghill D. Nonharmacological interventions for ADHA: Systematic review and meta-analyses of randomized controlled trials of dietary and psychological treatments. Am J Psychiatry 2013; 170-3: 275-289.

Stevens LJ, Kuczek T, Burgess JR, Hurt E, Arnold LE. Dietary sensitivities and ADHD symptoms: Thirty-five years of research. Clin Pediatr 2011; 50:279-293.

Williams JI, Cram DM, Tausig FT, Webster E. Relative effects of drugs and diet on hyperactive behaviors: An experimental study. Pediatrics 1978; 61-6: 811-817.

Zock PL, Katan MB. Hydrogenation alternatives: effects of trans fatty acids and stearic acid versus linoleic acid on serum lipids and lipoproteins in humans. J Lipid Res l992;33:399-4l0.

Questions and Answers on Monosodium glutamate (MSG) http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm328728.htm

Natural Flavorings on Meat and Poultry Labels http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling/natural-flavorings-on-meat-and-poultry-labels

by Leave a Comment

Asian Red Cabbage Recipe

Asian Red Cabbage
Asian Red Cabbage

Red Cabbage – Great Health Benefits

When most people think of cabbage, a green ball comes to mind.  And, although green cabbage is a super healthy, nutritious and delicious food . . . red cabbage is even better for you!  It has more nutritional benefits and a robust, hearty flavor.  Red cabbage is also an excellent source of vitamin C and manganese.  Red cabbage has a rich red-purple color that comes from its concentration of anthocyanin polyphenols, which include antioxidant and anti-inflammatory properties.  It is actually one of higher sources of  red pigment polyphenols providing about 30 milligrams in each half cup.  Antioxidants help oxygen metabolism reducing oxidative stress.  Chronic oxidative stress can be a risk factor for many diseases.

The anthocyanins found in red cabbage are well documented anti-inflammatory compounds.  We need a sufficient consumption of anti-inflammatory nutrients or the regulation of our inflammatory system can become compromised and we may experience chronic inflammation.  Combine oxidative stress and chronic inflammation and the risk for chronic disease escalates.

The anthocyanins in red cabbage are also major factor contributing to cardiovascular protection.  Red cabbage helps protect red blood cells. Blood levels of beta-carotene, lutein, and total blood antioxidant capacity have been found to improve along with red cabbage intake, while oxidized low-density lipoprotein (LDL) has been found to decrease.  LDL becomes a risk factor for blood vessel problems if excessively present in its oxidized form.  So, once again . . . lots of health benefits occur when adding red cabbage recipes to your meal plan.

Not Really Asian Red Cabbage

Okay, let’s be honest . . . this isn’t really “Asian” food.  It’s what I’m calling Asian Red Cabbage because the dressing includes tamari, tahini and sesame.  I know this doesn’t make it Asian but I couldn’t think of a better recipe that would quickly allow people to understand the taste profile.  So, please, don’t beat me up about appropriated a culture.  I just want people to eat more red cabbage because it’s so healthy.  This dressing makes the red cabbage super tasty.  Even better, the recipe takes less than 10 minutes to whip together (less if you make the dressing while the cabbage cooks).

Hope you enjoy!

Asian Red Cabbage Recipe

Ingredients:

  • ¼-1/2 head of red cabbage
  • 2-4 scallions
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon tamari
  • 1 Tablespoon sesame oil
  • ¼ cup tahini
  • 1/8 teaspoon sea salt
  • ¼ teaspoon ground white pepper
  • 1 teaspoon ghee
  • 2 Tablespoons white sesame seeds
  • 2 Tablespoons black sesame seeds

Directions:

  1. Chop cabbage and scallions.  Allow to rest for 5-10 minutes
  2. To make dressing, whisk together vinegar, tamari, oil, tahini, salt and pepper.  It will be the consistency of paste.
  3. Heat ghee in a skillet on medium high.  Once hot, add cabbage and scallions.  Cook for approximately two minutes without stirring.
  4. Flip cabbage and cook for an additional two minutes without stirring.
  5. Add dressing and stir to coat.  Dressing will melt into cabbage.
  6. Top with sesame seeds and serve.

 

Red Cabbage Research:

  • Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.
  • Bacchetti T, Tullii D, Masciangelo S, et al. Effect of black and red cabbage on plasma carotenoid levels, lipid profile and oxidized low density lipoprotein. Journal of Functional Foods, Volume 8, May 2014, pages 128-137.
  • Nugrahedi PY, Hantoro I, Verkerk R, et al. Practices and health perception of preparation of Brassica vegetables: translating survey data to technological and nutritional implications. Int J Food Sci Nutr. 2015;66(6):633-41.
  • Rungapamestry V, Duncan AJ, Fuller Z et al. Effect of cooking brassica vegetables on the subsequent hydrolysis and metabolic fate of glucosinolates. Proc Nutr Soc. 2007 Feb;66(1):69-81. 2007.
  • Tang L, Zirpoli GR, Jayaprakash V, et al. Cruciferous vegetable intake is inversely associated with lung cancer risk among smokers: a case-control study. BMC Cancer 2010, 10:162. 2010.

 

 

 

 

 

 

by Leave a Comment

Marinated Steak

Marinated Flank Steak

How to Use Lower Price Cuts of Steak

Life would be amazing if we could always eat Filet Mignon steak but that’s just not in my family’s budget.  Luckily, a cheaper cut of meat can be just as delicious with a bit of planning.  Skirt and flank steaks are usually reasonably priced and often on great discounts.  Unfortunately they can be tough and chewy.  The solution?  A good marinade.

I’ve found this marinated steak recipe to be the perfection solution.  The basics of any marinade include fat, acid and seasonings.

Marinated Steak Needs Fat

The flavors from the seasoning need to be transferred into the meat and fat is how that happens.  Fat will also help retain moisture when the steak is cooked.  For this recipe I found extra virgin olive oil to work best but interestingly we also liked coconut milk as an option.  But remember, all fats are not created equal (more here on that issue).

Marinated Steak Needs Acid

Acids help break down the connective tissue in meat . . . basically it naturally tenderizes the tougher steaks.  The acid then also helps the flavors from the seasoning penetrate deeper into the meat.  Plus, acid gives a freshness to the heaviness of steak as well as to the savory seasonings.  Finally, since we are going to broil or grill the steak (high temperature cooking) the antioxidants in the acid help counteract the free radicals produced from the cooking method.  Although vinegar worked well in this recipe, overall the zing from lemon was our favorite flavor.

There needs to be a balance in the ratio between fat and acid.  So, in this marinade I added lemon zest to give more flavor without adding more acid.  The essential oils in the zest have an exceptional amount of flavor but no additional acid.

Marinated Steak Needs Seasonings

Seasonings are the life of the marinade.  The options are almost endless.  You can use fresh or dried herbs, spices, garlic, shallots, etc. building a layer of flavors.  In this recipe I liked to add some sort of picked pepper to add an additional layer of acid plus a more complex flavor.   Don’t forget sea salt in a marinade.  Salt magnifies the flavors and helps tenderize the steak.

Sometimes you’ll see a sugar component added to a marinade.  This is fine if you’re using lower heat cooking methods, however with higher heat the sugar element will caramelize.  This may add an extra depth of flavor or just burn and taste bad so I’m usually pretty cautious about adding any sugar to a marinade.

Marinated Steak Recipe

Ingredients:

  • 1 cup basil leaves
  • 3 scallions
  • 1 shallot, roughly chopped
  • 2 garlic cloves, roughly chopped
  • 2 T pepperoncini, roughly chopped
  • 2 roasted peppers, roughly chopped
  • 2 ½ t. kosher sea salt
  • 1 lemon, zest and juice
  • ¼ cup extra virgin olive oil
  • 2 ½ pounds flank or skirt steak

Directions:

  1. Chop shallot and cloves. Allow to rest 5-10 minutes.
  2. Add all ingredients except oil and steak into a blender or food processor.
  3. Add olive oil and blend until the consistency of paste.
  4. Pat steak dry and place in a large bowl. Brush marinade mixture all over meat, on both sides, using all the marinade.
  5. Cover and refrigerate at least 30 minutes but preferably overnight.
  6. Remove steak from marinade. You can leave some marinade on the steak but just a thin layer.
  7. Grill or broil meat over direct heat for 3-5 minutes per side or to desired doneness. Let rest for 5 minutes before slicing against the grain; garnish with sliced scallions or chiffonade cut basil.
  8. Discard marinade.

 

by Leave a Comment

Curried Winter Squash Soup

Curried Winter Squash Soup

Flavorful and Beautiful Winter Squash Soup

This winter has brought a plethora of winter squash.  More than I know what to do with!  My go-to when it comes to extra food . . . make soup and freeze it for later.  Wonderfully winter is the perfect time to make squash soup.  And, winter is the perfect time to warm up a batch from the freezer.  So, all the extra winter squash won’t be wasted.

I started experimenting with adding new flavors to the traditional winter squash soup by using leeks, chestnuts, spices that stay in the soup and spices that are removed from the soup before serving.  This curried winter squash soup was the final winner.  I like a hearty soup; something a chew a little rather than a thin broth soup.  But, if you like a thinner soup you can add up to additional 4 cups of stock (more flavorful) or water.  Each way the recipe tasted great so the finished soup really comes down to preference on thickness.

Use Any Winter Squash

We read and hear a lot about butternut squash.  This winter squash seems to be the current favorite for home cooks.  This recipe works great with butternut squash.  The sweet, earthy flavor from the chestnuts is perfect with butternut squash.  You can always make mashed butternut squash with this recipe.

The winter squash pictured is from a Kabocha.   This winter squash grows really well in my valley and is extremely affordable.  It has a sweet, nutty flavor perfect for soups.  I like to use it because it has a deeper color that makes me very happy when I sit down to eat.  And, let’s be honest, anything that warms my heart as well as my stomach is a winner in my book!

Red Kuri or Hokkaido squash will also give a beautiful, deep, rich color.  The flavor will be a bit more fellow with less of a nutty hint.

Golden Hubbard works nicely with this recipe as well.   We usually stock up on Hubbards because they sweeten as they sit.  Plus, they have thick, hearty skins so I’ve had them last into summer when stored in a dry, cool place.

And don’t forget the good old Sugar Pumpkin.  Yes, this really is the winter squash used to make pumpkin pie.  It’s great as a soup as well but it will be sweeter than most other winter squashes.  You may want to add additional savory herbs and spicy and probably skip the optional maple syrup.

I’m not a fan of smaller, highly grooved winter squash for soup recipes.  It just takes too much time to peel them!  But, if you get a ripping great buy on acorn squash use this recipe for stuffed acorn squash.

Curried Winter Squash Soup Recipe

Ingredients:

  • 1 large leek
  • 1 cinnamon stick
  • 1 whole nutmeg seed, smashed using the flat side of a knife
  • 2 cardamom pods
  • 1 inch piece fresh ginger, peeled and chopped
  • 2 dried chipotle chilies
  • 2 T chopped fresh sage
  • 3 T butter
  • ¼ cup chopped fresh parsley
  • 1 T jalapeno pepper, seeded, finely chopped
  • 2 cloves garlic, minced
  • 2 pounds winter squash, peeled, seeded and cubed
  • 4 cups chicken or vegetable stock
  • 1 cup drained jarred chestnuts, chopped
  • ½ t. ground allspice
  • ¼ t. ground mace
  • 2 t. curry powder
  • ½ t. Herbamare
  • ½ t. white pepper
  • ½ t. smoked sea salt
  • 2 T pure maple syrup (optional)
  • 2 scallions, sliced (optional)

Directions:

  1. Finely chop white and pale green parts of the leek. Mince garlic.  Allow to rest for 5-10 minutes.
  2. Gather cinnamon stick, smashed nutmeg, cardamom pods, chopped ginger, chilies and sage in a piece of cheesecloth, soup sock or soup infuser. Set aside.
  3. Melt butter in a large saucepan or soup pot over medium heat. Add the chopped leeks and sauté for about 10 minutes or until softened.
  4. Add the parsley and jalapeno; cook, stirring occasionally for another 5 minutes.
  5. Add garlic; cook, stirring constantly until fragrant, about 1 minute.
  6. Add the squash and toss to coat with the leek mixture.
  7. Add the stock, chestnuts, allspice, mace, curry powder, Herbamare, pepper, salt and soup sock.
  8. Bring to a boil, lower heat and simmer, covered, until the squash is tender, about 45 minutes. Let cool slightly.  Discard soup sock.  Add maple syrup if using.
  9. Transfer the soup, in batches, to a blender or food processor; puree.
  10. Transfer the soup back to the pot. Taste for additional seasoning needed.
  11. Return soup to a simmer to heat through.
  12. Divide soup into bowls and garnish with scallions.

Winter Squash Seeds

Don’t forget to save those seeds.  Use this pumpkin seed recipe to make sweet or savory winter squash seeds.  Reduce the waste and make a wonderful snack treat!

 

Connect

to begin your journey toward optimal health

(541) 772-PLAN (7526)
706 Cardley Avenue, Medford OR 97504

Tasty Recipes

Rave Reviews

Donna Sproul

I like Kellie's approach to health that less is more! She didn't overwhelm me with too many changes, and I feel this allowed me to then focus on the most important areas. Kellie's biggest asset by far is her ability...

Donna Sproul

Read More →