Stuff From My Fridge Wrap

I have to thank my husband, Ted, for coming up with this simple wrap with stuff leftover in our fridge. It is now my favorite thing to eat for lunch! Using whole wheat tortillas in place of traditional wraps or bread not only tastes great, but really cuts down on the calories. One 6-inch whole wheat tortilla has 80 calories, whereas just one slice of the whole grain bread that we buy has 120 calories. Toss some fruit or vegetables on the side, and it's an awesome lunch!

Stuff From My Fridge Wrap

Ingredients

1 6-inch whole wheat tortilla

1 tsp mayonnaise 

1/2 tsp yellow mustard

3 oz turkey breast

2 dill pickle slices

1/4 cup tomato, chopped

1 Tbsp red onion, chopped

1 Tbsp queso fresco

Directions

1. Place all ingredients in tortilla, wrap-up and enjoy!

My Healthy Dish's Overnight Oats

Another keeper from My Healthy Dish! I highly recommend checking out myhealthydish.com or picking up a copy of the cook book. My husband takes the train to the city for work every day and never has time to eat breakfast before he leaves, so I've been trying to come up with easy, healthy and portable breakfast items that he can grab and take with him. This is a great one that he can pull right out of the fridge. Throw a banana or some berries in there, and it's perfect! I made 2 with almond milk and 2 with 1% milk, and while I liked both, I preferred the one with the almond milk. This is a great way to eat chia seeds, too, which are an excellent source of omega -3s, antioxidants and fiber.

My Healthy Dish's Overnight Oats

Ingredients

1/2 cup rolled oats
1 cup milk - any kind (1%, almond milk, etc.)
1 teaspoon chia seeds
1 teaspoon honey
dash of cinnamon
1/4 tsp vanilla

Directions

1. Place all ingredients in a small container and cover securely with a lid. Place in refrigerator overnight. Top with fruit and berries of your choice and enjoy!

What are the nutritional benefits of this meal? Oats are rich in fiber and  a range of minerals including manganese, selenium, phosphorous, magnesium, and zinc. Cow's milk is a good source of protein, and both almond and cows milk provide calcium. Chia seeds are an excellent source of omega -3s, antioxidants and fiber.

Launch of my Private Practice - Becky Weitzel Nutrition

I am very excited to share that I have opened my own web-based private practice! I provide individualized nutrition assessment, goal-setting, feedback, and menu planning services, including weekly 5-day meal plans with nutrition information, recipes and grocery lists. From weight loss and improving cholesterol and blood pressure levels, to attaining better overall nutrition/health status through food preparation and lifestyle changes, I will work with each patient to meet their individual nutritional needs.

To become a patient and set-up an initial consultation, email me at beckyweitzelnutrition@gmail.com, and I will send you an invite to set-up a free account with my practice via FruitStreet.com. With this HIPAA-compliant telehealth software, I am able to conduct video calls for convenient one-on-one consultations, upload files (ie. personalized meal plans), and provide daily feedback on food intake for patients using the  free Fruit Street mobile app. With this app, you simply take a photo of everything you eat, and it will upload directly into your Fruit Street account with a timestamp, where I can view it and provide feedback.  Addtionally, Fruit Street pairs with all Fitbit devices, so you can choose to share the data from your device with me, including weight, steps, calories burned, and sleep patterns!

Embracing a healthier way of eating takes some time and self-discipline, but should not be overly restrictive. It's about balance and taking an active role in your food selection and preparation while still enjoying some indulgences (just more sparingly). My aim is to help people make these changes by setting attainable goals, preparing nourishing meals and becoming more active. 

If you or anyone you know is looking for nutrition help or support, please send them my way! Thanks, friends!!

Becky Weitzel MS,RDN,LDN
Registered Dietitian

Slow Cooker Turkey Sloppy Joes

I just checked out the My Healthy Dish cookbook from the library by My Nguyen and immediately wanted to make these sloppy joes when I saw the recipe. My 5 year old son has never liked ground beef but likes ground turkey, and he really liked this meal! Any meal that he will eat is a keeper around here. And the fact that my husband and I liked it too is a bonus! I made a few changes to the ingredients and amounts called for in the original recipe. In particular, I left out the dijon mustard thinking that my son probably wouldn't like it. The recipe called for chicken stock, but I had beef stock in the cabinet, so used that instead.

Slow Cooker Turkey Sloppy Joes

Ingredients

1 pound lean ground turkey

1/2 cup organic carrots, chopped

1 14.5oz can organic fire-roasted diced tomatoes

1/2 organic red bell pepper, chopped

1/3 medium sweet onion, chopped

1/4 cup ketchup

1 Tbsp worcestershire sauce

1 1/2 Tbsp apple cider vinegar

1 Tbsp garlic, minced

1/2 tsp garlic powder

1/2 tsp salt (optional)

1/2 tsp black pepper
1 cup organic beef stock 

8 whole wheat buns (I got mine from the bakery at the grocery store)

1 cup 2% shredded cheddar cheese

Directions

1. Cook ground turkey in pan over medium-high heat until cooked through. Place turkey and remaining ingredients (except buns and cheese) into slow cooker. Cover and cook on low for 4 hours.

2. Serve sloppy joe mixture on whole wheat buns, topped with cheddar cheese.

(Recipe adapted from My Health Dish by My Nguyen, "Turkey Sloppy Joes" recipe, p. 138)

What are the nutritional benefits of this meal? Ground turkey is low in sodium and saturated fat, and is an excellent source of protein. Whole wheat buns are higher in fiber and bioavailable vitamins and minerals due to the flour being unrefined.