Tahini Noodles Pic

Tahini Noodles

by with No Comment Pittsburgh DietitianRecipes

Written by: Ava Elliott, Marketing Intern and Future Dietitian

Reviewed by: Devon Kroesche, MS, RDN, LDN

Wait until you make these noodles. If you love Noodlehead like me, you might be craving a good bowl of noodles weekly. Recently, I discovered this Tahini Noodle recipe and adapted it from Ambitious Kitchen. These noodles are very delicious and you are definitely going to want to add the recipe to your list. I like to add a variety of veggies and choose what is in my fridge. I recommend broccoli, onions, and peppers, but you can customize the flavor with your veggie preference.

What You’ll Need:

  • 3 tbsp low-sodium soy sauce or liquid aminos
  • ¼ cup tahini
  • 2-3 tbsp honey
  • ½ tbsp rice vinegar
  • ½ tbsp grated ginger (or ground)
  • 1 clove garlic, minced
  • 1-2 tbsp hot chili paste
  • 3-4 tbsp water
  • 1 tbsp sesame oil
  • ~4 cups broccoli
  • 1 red pepper, diced
  • ½ onion, diced
  • ¼ cup shelled edamame
  • 10 oz rice or egg noodles
  • Sesame seeds to serve + red pepper flakes if you love spice

What To Do:

  1.  Boil a pot of water to prepare for noodles.
  2.  While water is boiling, make sauce by adding the following to a medium bowl: soy sauce, tahini, honey, rice vinegar, ginger, garlic, hot chili paste, and water.
  3.  Sauté onions in sesame oil on medium low heat, then add broccoli, red pepper, and edamame. Cook until vegetables are bright and softened (about 7 mins).
  4.  Cook noodles according to package directions.
  5.  Toss the noodles in sauce and add vegetables. Add the sesame seeds and red pepper flakes as a garnish.
  6.  Serve + enjoy!

If you decide to make this delish recipe and feel comfortable posting on social media, tag us @CaseSpecificNutrition. Maybe you don’t have as much time to cook this week! In that case, visit Case Specific Meal Prep!

Interesed in discussing more meal ideas and nutrition with one of our dietitians, email scheduling@casespecificnutrition.com.

Farro Salad Pic

Farro Salad

by with No Comment Pittsburgh DietitianRecipes

Written by: Ava Elliott, Marketing Intern & Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

This veggie farro salad is going to be added to your list of recipes for regular use. It is vegetarian and vegetables can be customized with your preferences. One of our South Hills dietitians, Lisa Balestrino, made us a delicious farro salad for a CSN event that we want to share with you! It can be a great meal prep for lunch, dinner, or to share at a party. Enjoy this salad cold or at room temperature.

 

What You’ll Need:

  • 1 cup Farro
  • ½ cup dry sundried tomatoes
  • 1 large cucumber, diced
  • ¾ cup jarred roasted red peppers, drained and diced
  • 2 cups cherry tomatoes, sliced
  • 1 cup peas
  • ¼ tsp kosher salt
  • ½ cup fresh parsley, finely chopped
  • ½ cup feta, crumbled

 

  • For the Italian Vinaigrette:
    • ¼ cup olive oil
    • ¼ cup red wine vinegar
    • 2 tsp Dijon mustard
    • 1 tsp honey
    • 1 tsp dried oregano
    • ¼ tsp black pepper
    • ½ tsp kosher salt

 

 

What To Do:

  1. Rinse, drain farro and cook (follow package instructions).
  2. Prepare dressing by whisking olive oil, red wine vinegar, honey, mustard, oregano, salt and pepper.
  3. Add farro to a large mixing bowl with half of the dressing. Add sundried tomatoes, cherry tomatoes, peas, cucumber, roasted red pepper, and parsley. Toss.
  4. Taste and add more dressing. Add in feta and toss before serving.

 

I hope you enjoy this farro salad as much as I do. Tag us in your story or post if you make this delicious recipe! No time to cook? Visit Case Specific Meal Prep!

Interested in working with a case specific dietitian to discuss more recipes you can make? Email scheduling@casespecificnutrition.com.

Mushroom Wellington Blog Pic

Mushroom Wellington

by with No Comment Pittsburgh DietitianRecipes

Written by: Ava Elliott, Marketing Intern and Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

Happy New Year from us at Case Specific Nutrition to you! The holiday season can be very busy. If you are winding down from the rush of the holidays like me, and are interested in a warm meal, then this one is for you. My friend who has been making this vegetarian version of beef wellington for her family as a Christmas tradition shared this recipe with me. It contains vegetables like spinach and mushrooms that will both provide folate and spinach will provide some vitamin K. To make this recipe vegan, use a vegan puff pastry and swap the egg wash for a vegan egg wash.

 

What You’ll Need:

  • 4 large portobello mushrooms
  • 3 large onions, chopped
  • 3 tbsp olive oil
  • 1 pkt spinach (10 oz)
  • 4 sprigs thyme
  • 1 puff pastry
  • 1 tbsp Dijon mustard
  • ½ tsp salt
  • ½ tsp pepper
  • Egg wash: 1 large egg and 1 tbsp 2% milk, beaten

 

What To Do:

  1. Sauté onions on medium-low heat with ½ tbsp olive oil, salt, and pepper. Stir occasionally and cook for about 15 minutes or until onions are golden brown. Remove onions.
  2. Sauté spinach and cook until wilted. Remove the pan from heat.
  3. Add 2 ½ tbsp olive oil to pan and cook mushrooms on medium-high heat until lightly browned, top side down. After about 5 minutes, turn mushrooms over and cook until golden brown. Drain on paper towel once removed from the heat.
  4. Cool onions, spinach, and mushrooms in the fridge completely.
  5. Preheat oven to 390° and prep baking sheet with Parchment paper.
  6. Add puff pastry sheet and spread half the caramelized onions in the center of puff pastry leaving 2/3 pastry on either side and ¾ in at the edge.
  7. Next, add half spinach over the onions and place mushrooms on top of spinach. Spread mustard over the mushrooms and sprinkle seasoning on top. Add the rest of the onions and spinach over the mushrooms.
  8. Delicately roll the pastry over the vegetable mixture into a log. Seal the edges and roll over so the seam of the pastry is facing down.
  9. Whisk together egg and milk and lightly coat pastry with egg wash. Place in the freezer for 10 minutes, followed by another layer of egg wash and free for another 10 minutes.
  10. Finally, bake for 30-35 minutes, until golden and pastry becomes flakey.

 

We hope you enjoy this recipe and share a picture with us on social media if you make it! Tag us at @casespecificnutrition on Instagram or Facebook. If you’d like to work with one of our dietitians, please email scheduling@casespecificnutrition.com.

 

Copy of Skillet Lasagna

Skillet Lasagna

by with No Comment Pittsburgh DietitianRecipes

Written by: Ava Elliott, Marketing Intern

Reviewed by: Devon Kroesché, MS, RDN, LDN

During the holiday season, you are busy and want a quick dinner recipe that is packed with flavor. You might be thinking of lasagna as an option, but it takes over an hour to make. What if I told you we have a lasagna recipe that is packed with flavor and takes as long to make as water to boil your noodles. Keep reading to enjoy this skillet lasagna recipe.

 

What You’ll Need:

    • 3 ears of corn
    • 1 lb lasagna noodles
    • 1 cup cherry tomatoes
    • 2 large zucchinis, ribboned
    • 1 bunch asparagus, ribboned
    • ½ cup grated Parmesan cheese
    • 3 tbsp fresh basil, chopped
    • 1 tbsp margarine, melted
    • 4 tbsp olive oil
    • ½ tsp salt, to taste
    • ¼ tsp pepper, to taste
    • ½ tsp oregano
    • ¼ tsp garlic powder

 

What To Do:

    1. Coat corn with margarine and add to a large skillet over medium heat.
    2. Sear corn for about 4-5 minutes, or until charred. Remove from skillet and cut corn off the cob.
    3. In a large pot, boil lasagna noodles until al dente (see packaging for appropriate timing).
    4. Once noodles are cooked and drained, mix in 2 tbsp olive oil with noodles.
    5. In the skillet, cook the tomatoes for 6-7 minutes. Add in zucchini and asparagus and season with salt and pepper. Cook until vegetables are tender (about 4-5 minutes).
    6. Add the corn and noodles to skillet of vegetables and toss with parmesan and basil. Serve and enjoy!

 

We hope you enjoy this recipe. Try it and post on social media (don’t forget to tag @CaseSpecificNutrition. If you’d like to work with a dietitian and need more recipe ideas, email us scheduling@casespecificnutrition.com.

Kentucky-Tomato-Soup-2x1-1-2000-c73e88157cb34fe489ed3c45dfcf02cb

Protein-Rich Tomato Soup

by with No Comment Pittsburgh DietitianRecipes

Written by: Ava Elliott, Marketing Intern and Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

I took a functional nutrition class last year and learned all about how food functions in the body. For example, food can provide anti-inflammatory properties, help prevent chronic diseases, balance hormones, and so many other functions! It is so interesting to think about using food as medicine. When learning about carotenoids–a phytonutrient that promotes eye health, cellular communication, etc.– we made a delicious soup recipe during lab hours that was rich in carotenoids.

Carotenoids are phytonutrients like lycopene, lutein, and beta-carotene, to name a few. These nutrients are found in yellow to red fruits and vegetables and dark leafy greens. Picture fruits like cantaloupe, grapefruit, guava, watermelon; and vegetables like carrots, kale, pumpkin, red pepper, and peas. This carotenoid-rich soup is also packed with protein from beans that make the soup creamier. Blending beans into a soup or sauce is a great tip to add extra protein. Below is the tomato soup recipe adapted from Cookie and Kate!

What You’ll Need: 

  • 3 tablespoons extra-virgin olive oil 
  • 1 medium yellow onion, chopped 
  • 1/2 teaspoon fine sea salt 
  • 2 tablespoons tomato paste 
  • 1 large can (28 ounces) whole tomatoes, with liquid 
  • 2 cups vegetable broth 
  • 1/2 cup Cannellini beans, rinsed and drained 
  • 1 teaspoon coconut sugar or brown sugar, to taste 
  • Freshly ground black pepper, to taste 
  • For the tomato-basil variation (optional): 10 to 15 fresh basil leaves, to taste 

What To Do: 

  1.  In a Dutch oven/soup pot, warm 2 tbsp olive oil over medium heat. Add in the onion
    and salt and cook for 7-10 mins, stir occasionally until onions are translucent.
  2.  Add in the tomato paste, stir constantly, until fragrant (for about 30 seconds).
  3.  Add the tomatoes and vegetable broth and stir to combine. Bring to medium-high, and
    bring the mixture to a simmer. Cook for 30 minutes, reduce the heat as necessary to maintain a
    gentle simmer, stir occasionally. 
  4.  Next, remove the pot from the heat and let it cool for a few minutes. Carefully transfer the soup to a
    blender and add the beans, 1 tbsp olive oil, sugar, and several twists of black pepper. Blend the soup until smooth.  
  5.  Once blended, taste and add a little more sugar, pepper, and salt, as needed. 
  6.  Add in basil and blend into soup. Serve hot and enjoy!

You can keep the soup well for about four days in the fridge. Freeze leftovers for up to 3 months. Share your soup on social media and tag us @casespecificnutrition. If you’d like to speak with a dietitian about more nutritious recipes, email scheduling@casespecificnutrition.com! 

Sweet Potato Veggie Chili (2)

Sweet Potato Veggie Chili

by with No Comment Pittsburgh DietitianRecipes

Written by: Ava Elliott, Marketing Intern & Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

October has been beautiful in Pittsburgh so far with all the leaves changing and cool weather. It is a perfect time to make your favorite chili and soup recipes. Personally, I love making vegetable chili with sweet potatoes for me and my boyfriend; it has quickly become our favorite. We add different beans for protein, but you can also add lean ground beef or ground turkey for extra flavor. All the spices remind me of fall/winter and will create a delightful aroma in your kitchen.

 

What You’ll Need:

  • 1 medium onion, diced
  • 1-2 medium sweet potatoes, chopped
  • 1 can diced tomatoes, low sodium, 14 oz
  • 1 can crushed tomatoes, low sodium, 28 oz
  • 1 can black beans, rinsed, 15 oz
  • 1 can kidney beans, rinsed, 15 oz
  • 1 can corn, rinsed, 15 oz
  • 2 tbsp olive oil
  • 2 tbsp chili powder
  • 1 tbsp garlic powder
  • 2 tbsp ground cumin
  • ½ teaspoon cayenne pepper
  • ½ tsp salt
  • ½ tsp black pepper

 

What To Do:

  1. Add olive oil and onion to a large pot and heat for 2-3 minutes on medium-high heat. Cook until onions are translucent, stirring occasionally.
  2. Add the sweet potatoes to the pot and cook for 45 minutes, until softened. (Or microwave sweet potatoes for 15 minutes, then simmer in pot for 10-15 mins)
  3. Add in the spices: chili powder, garlic powder, cumin, cayenne, salt, and pepper. Stir into onion and sweet potatoes.
  4. Add diced and crushed tomatoes, beans, and corn. Stir and add in ½ cup water if mixture is very thick.
  5. Bring chili to a slight boil, then cook on medium-low for 25 minutes, uncovered. Stir occasionally.
  6. Once softened and flavors are combined, remove from heat and cool for about 5 minutes.
  7. Serve with fresh cilantro and sprinkle cheese, or any of your favorite chili toppings. Enjoy!

 

This meal is great on a cool, fall day. It provides many nutrients from vegetables and beans, and you can alter it with your other favorite chili ingredients, if desired. Sweet potatoes are a great source of fiber, potassium, and vitamin A. Try it out and let us know how it tastes! If you have questions or want to speak with a dietitian about more nutritious recipes, email scheduling@casespecificnutrition.com.

overnight-oats-with-berries-nuts-recipe-0191

Back to School 5-min Breakfasts

by with No Comment Recipes

Written by: Ava Elliott, Marketing Intern and Future Dietitian

Reviewed by: Devon Kroesche, MS, RDN, LDN

The back-to-school rush is here. Whether you are getting ready for school, work, or getting your kids to school, the morning can be hectic. Often, we hear about meal prepping and meal planning, but what about a quick 5-minute breakfast? Count me in. Below are several options:

  1. Jimmy Dean’s Delights – breakfast sandwich or bowl
  1. Protein shake – enjoy your favorite protein powder in a shake with a banana and milk of your choice
  1. Overnight oats – This recipe is super easy because you combine all the ingredients in a mason jar and leave in the fridge overnight. In the morning, grab and go.

Make it unique! Here is my fav:

    • 1 cup rolled oats
    • ½ cup milk (I use oat milk)
    • ½ cup Greek yogurt
    • 1 banana, mashed
    • 2 tbsp peanut butter
    • ½ tsp cinnamon
    • 2 tbsp chocolate chips

You can also add honey, hemp seeds, chia seeds, or ground flax seeds for extra nutrients.

After discussing these quick recipes, can you think of any others? If you would like to schedule an appointment to speak with one of our dietitians about more quick recipes, email scheduling@casespecificnutrition.com

Food and Wine:40 Recipes From 40 Years: Kimchi Collard Greens Photography: Greg Dupree, Food Styling: Maggie Ruggiero, Prop Styling: Thom Driver

Healthful Crab Cake

by with No Comment Recipes

By: Ava Elliott, Marketing Intern & Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

As we near the beginning of fall, we are making our last-minute favorite summer recipes. This week, I want to highlight a healthful crab cake recipe courtesy of Andrew Wade, CEO of Case Specific Nutrition. Crab cakes remind me of sitting in a restaurant near the ocean with my family, enjoying the summer breeze, and eating fresh fish caught that day.

 

Crab cakes can be a great addition to your plate and a great source of protein: which is great for building and maintaining muscle, curbing your hunger, and is good for your bones, to name a few benefits. Crab cakes can provide high levels of omega-3 fatty acids, selenium, and vitamin B12 and this recipe can help you reach your nutrient needs. These nutrients help keep your heart and brain healthy, while providing energy. Here is what you’ll need and how to make these delicious crab cakes:

 

What You’ll Need:

    • 2 16oz containers lump crab
    • 1 cup egg beaters
    • 2 large whole eggs
    • ½ cup light mayo
    • 12 saltine crackers
    • 1 tbsp old bay

 

What to Do:

    1.   In a small bowl, combine egg beaters, eggs, mayo, and old bay seasoning into a bowl and whisk together.
    2.   In another bowl, stir crab and saltines. Fold mixture from step one into the bowl.
    3.   Roll into 4oz balls (size of applesauce cup).
    4.   Bake at 350 for 20-28 mins (depending on oven) until solidified.
    5.   Turn on broil for 3-5 min.
    6.   Let sit for 5-10 mins to cool.
    7.   Enjoy!

 

For more recipes, check out our blog or schedule an appointment to speak with a dietitian at scheduling@casespecificnutrition.com!

 

 

Upcoming at CSN…

Andrew Wade, MS, RDN, LDN, CSSD is hosting a talk on Thursday, August 25th at 7 pm free on Zoom! He will be discussing how to untrained your brain from the GRRRRR Cycle (Click the link to learn more!)

Zoom Link Here
Picture from https://www.simplyhappyfoodie.com

Summer Protein Pasta Salad

by with No Comment Recipes

Summer Protein Pasta Salad

Written by: Ava Elliott, Marketing Intern

Reviewed by: Devon Kroesche, MS, RDN, LDN

Picture from https://www.simplyhappyfoodie.com

We must challenge the perception that pasta is unhealthy or heavy. It can be very nutritious and a great option for meal prep or an easy-to-pack lunch. This simple yet nutritious recipe is perfect as a side dish or the star of a meal with family and friends. Using fresh vegetables that are in-season will pack the pasta salad with more flavor and brighter colors. Add more protein by using Banza chickpea pasta or Barilla protein pasta.

Growing up, I always craved pasta salad in the summer. I have a core memory of getting dropped off at a friend’s house in the summer after fourth grade and enjoying her mom’s “famous” pasta salad. Since then, I have asked my mom to create a version of it and now that I am older and cook for myself, I try to perfect the flavors. This recipe is very delicious, and you should add it into your summer rotation like I did.

 

What You’ll Need:

1 lb barilla protein pasta or Banza chickpea

lite or fat free Italian dressing, to taste (~1 cup)

¾ cup turkey pepperoni

1 cup mozzarella balls

1 cup each celery, cucumbers, peppers, onions, chopped

 

What to Do:

  1. Boil a pot of water and cook pasta as instructed from the package. Drain paste and rinse under cold water.
  2. Chop the vegetables and cheese. Also, chop the turkey pepperoni if desired.
  3. Add the dressing and turkey pepperoni, mozzarella, and vegetables to the pasta. Mix and add additional seasoning if necessary.
  4. Refrigerate for at least 30-60 minutes then serve.

 

Adding extra protein to your day can be helpful to meet your daily protein requirements. This recipe is protein-packed and will help you keep your muscles healthy, recover after exercising, and satisfy your hunger.

Please share with us your Summer Protein Pasta Salad on Instagram or Facebook and tag us @casespecificnutrition! As always, if you’d like to schedule an appointment to speak with one of our dietitians, email scheduling@casespecificnutrition.com.

 

Crawfish.jpg

Crawfish Boil

by with No Comment Recipes

Summer Crawfish Boil

Written by: Ava Elliott, Marketing Intern

Reviewed by: Devon Kroesche, MS, RDN, LDN

As we continue to kick off summer, I decided to share a crawfish boil with you all. This recipe is perfect for a cookout with family and friends or for a grad party. When I think of summer cookouts, I think of eating a big bowl of lobster that my family makes with black beans and rice, after going lobster diving in the Florida Keys; or I picture the burgers and dogs my uncle cooks on his smoker in the backyard. Whatever you picture when you think of a summer cookout, this recipe may be the perfect addition.

Picture from seafoodnutrition.org

First, you’ll need the following ingredients:

  • 1 Tbsp salt
  • 4 Tbsp cayenne pepper
  • 2 Tbsp paprika
  • 1 Tbsp dried thyme
  • 1 Tbsp dried oregano
  • 1 Tbsp dry mustard
  • 1 Tbsp dried dill weed
  • 6 bay leaves, crumbled
  • 5 gallons water
  • 10 lbs live crawfish, rinsed
  • 3 pounds small red potatoes, washed and cut
  • 3 oranges, halved
  • 8 ears corn, halved
  • ½ lb fresh green beans, trimmed
  • 2 heads garlic, unpeeled
  • 2 large onions, sliced
  • 1 pound andouille sausage, cut into 1 inch pieces

 

Next, follow the steps to prepare the dish:

  1. Fill up a large pot (40-qt) with 5 gallons of water and add the salt, cayenne pepper, paprika, thyme, oregano, mustard, dill week, and bay leaves. Cover and boil over high heat for about 40 minutes.
  2. While the water is boiling, rinse the crawfish thoroughly in cool water.
  3. When the water comes to a boil, add the potatoes, oranges, corn, green beans, garlic, onions, and sausage. Cover and cook for 10 minutes.
  4. Next, add the crawfish, cover and cook for 3 minutes. Turn off the heat after the crawfish is cooked and allow the pot to sit for about 10 minutes. Drain the water then serve and enjoy!

 

The crawfish boil can provide a lot of nutrition. For example, crawfish are a great source of lean protein to keep you fueled and sustained throughout the day. Lean protein has less fat, but a high protein content. Crawfish are also a good source of B vitamins, selenium, and iron. These micronutrients are needed by the body. Also, the vegetables added to the boil also provide fiber and key nutrients your body needs throughout the day. Another trick is to use less salt to lower the amount of sodium in the dish. Using other seasonings can provide flavor without having to go overboard on the salt.

 

You can also swap out or add any additional vegetables to your liking. Have fun with the cooking process and let it nourish your body!