T.R. Nutritional Inspirations
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T.R. Nutritional Inspirations
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T.R. Nutritional Inspirations
Email:
trinspirations@gmail.com
Face Book:
TRNutritionaInspirations.
Recipe Corner
We strive to bring the best and hopefully the tastiest options to add to your recipe box. Below are recipes that we or other health care professionals have tried and shared. Recipes are listed and then updated every 2 to 4 weeks. We hope this gives everyone a chance to copy them.
Let us know what you think! Don't forget to Blog us your recipe!
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Let us know what you think! Don't forget to Blog us your recipe!
Don't forget! You can also find us on Facebook --------------------->
Warning Disclosure;
Please be advised these products, and/or nutrition recommendations are not meant to take the place of your doctors prescribed medications and/or treatments of on going conditions. We do highly recommend that you inform your doctor of any herbal supplements that you add to your daily nutrition regimen. As well as any diet and life style changes. Please make sure you tell us of any allergies, medications and conditions when asking for any recommendations. This will help us to prevent accidental or harmful reaction.
Please be advised these products, and/or nutrition recommendations are not meant to take the place of your doctors prescribed medications and/or treatments of on going conditions. We do highly recommend that you inform your doctor of any herbal supplements that you add to your daily nutrition regimen. As well as any diet and life style changes. Please make sure you tell us of any allergies, medications and conditions when asking for any recommendations. This will help us to prevent accidental or harmful reaction.
Smoothies
Boy, OH Boy..... do we love smoothies around here! Let us share the flavor!
Peanut Butter + Banana Smoothie
3 frozen bananas
1/4 cup peanut butter (smooth or chunky)
1 1/2 cups soy milk (or milk)
1/2 cup 2% greek yogurt
1 teaspoon honey
1/4 teaspoon salt
1 tablespoon chopped roasted peanuts
Throw a few frozen bananas into a blender cup along with the peanut butter, soy milk, yogurt, honey, and salt. No need to be to fussy about it. Blend until smooth. Top each with a teaspoon of chopped peanuts and maybe include a paper straw.
Boy, OH Boy..... do we love smoothies around here! Let us share the flavor!
Peanut Butter + Banana Smoothie
3 frozen bananas
1/4 cup peanut butter (smooth or chunky)
1 1/2 cups soy milk (or milk)
1/2 cup 2% greek yogurt
1 teaspoon honey
1/4 teaspoon salt
1 tablespoon chopped roasted peanuts
Throw a few frozen bananas into a blender cup along with the peanut butter, soy milk, yogurt, honey, and salt. No need to be to fussy about it. Blend until smooth. Top each with a teaspoon of chopped peanuts and maybe include a paper straw.
Snack Time
Finding a healthy snack that is not raw fruit or veggies is always a challenge. But, lets hope we can add some tasty options for you to try.
Fig-and-Walnut Energy Bars
Ingredients
Cooking spray
1 cup quick-cooking oats
1 cup bran cereal
1/4 cup whole-wheat flour
1 cup walnut pieces
1 1/2 cups coarsely chopped
stemmed dried figs
1/2 cup nonfat dry milk
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup honey
2 large eggs
Directions
Preheat the oven to 350. Coat a 9-by-13-inch baking pan with cooking spray.
Place the oats, cereal, flour, walnuts, figs, dry milk, cinnamon and ginger in a food processor; coarsely chop.
Add the honey and eggs; pulse until well combined.
Transfer the mixture to the pan; spread evenly with your fingers. Bake until lightly browned around the edges, about 20 minutes. Cool in the pan for 15 minutes, then cut into 16 bars. Store in an airtight container at room temperature for up to 3 days, or wrap individually and freeze for up to 3 months.
Per bar: Calories 149; Fat 6 g (Saturated 1 g); Cholesterol 27 mg; Sodium 31 mg; Carbohydrate 22 g; Fiber 4 g; Protein 5 g
Recipe courtesy of Ellie Krieger for Food Network Magazine
Finding a healthy snack that is not raw fruit or veggies is always a challenge. But, lets hope we can add some tasty options for you to try.
Fig-and-Walnut Energy Bars
Ingredients
Cooking spray
1 cup quick-cooking oats
1 cup bran cereal
1/4 cup whole-wheat flour
1 cup walnut pieces
1 1/2 cups coarsely chopped
stemmed dried figs
1/2 cup nonfat dry milk
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup honey
2 large eggs
Directions
Preheat the oven to 350. Coat a 9-by-13-inch baking pan with cooking spray.
Place the oats, cereal, flour, walnuts, figs, dry milk, cinnamon and ginger in a food processor; coarsely chop.
Add the honey and eggs; pulse until well combined.
Transfer the mixture to the pan; spread evenly with your fingers. Bake until lightly browned around the edges, about 20 minutes. Cool in the pan for 15 minutes, then cut into 16 bars. Store in an airtight container at room temperature for up to 3 days, or wrap individually and freeze for up to 3 months.
Per bar: Calories 149; Fat 6 g (Saturated 1 g); Cholesterol 27 mg; Sodium 31 mg; Carbohydrate 22 g; Fiber 4 g; Protein 5 g
Recipe courtesy of Ellie Krieger for Food Network Magazine
Breakfast Time
It is the most important meal of the day. Lets make it healthy!
Vegan Blueberry Flax Breakfast Muffins
Prep Time: 15 minutes
Bake Time: 25-35 minutes
Level: Easy
Ingredients:
2 cups oat flour (can make with 2 cups rolled oats processed in a food processor or blender until fine powder forms)
Note: I also made these with 1 cup oat flour and 1 cup spelt flour. This was also wonderful!
1/4 cup ground flax (can sub chia seeds)
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon vanilla extract (optional)
4 tablespoons coconut oil, melted (can sub canola)
1 cup almond or soy milk + 1 teaspoon vinegar, left to sit for at least 10 minutes
1/2 cup apple sauce or 1/2 mashed banana
1/2 cup – 1 cup brown sugar (depending on level of desired sweetness); can also sup 1/3rd-1/2 cup maple syrup or honey
1 1/2 cup fresh or frozen blueberries
Directions:
1. Preheat oven to 375°F.
2. In a cup or bowl, combine almond milk and vinegar and allow to curdle, at least 10 minutes.
3. In a large bowl, combine flour, flax seed, baking powder, salt, and cinnamon. Mix together well.
4. Add apple sauce, melted coconut oil, sugar and/or maple syrup, almond milk + vinegar mixture to bowl with flour. Mix gently until just combined. Fold in blueberries.
5. Grease or line a 12-tin muffin tray. Fill each spot about 3/4ths of the way full with muffin batter. Place into the oven for 25-35 minutes until puffed, golden brown, and a toothpick inserted in the center of the muffin comes out clean upon removal. Allow to cool (or don’t) and enjoy. Store in an airtight container or zip lock bag for up to 4 days, and/or freeze.
Submitted by: Katherine Baker
It is the most important meal of the day. Lets make it healthy!
Vegan Blueberry Flax Breakfast Muffins
Prep Time: 15 minutes
Bake Time: 25-35 minutes
Level: Easy
Ingredients:
2 cups oat flour (can make with 2 cups rolled oats processed in a food processor or blender until fine powder forms)
Note: I also made these with 1 cup oat flour and 1 cup spelt flour. This was also wonderful!
1/4 cup ground flax (can sub chia seeds)
2 teaspoons baking powder
1/4 teaspoon salt
1 teaspoon vanilla extract (optional)
4 tablespoons coconut oil, melted (can sub canola)
1 cup almond or soy milk + 1 teaspoon vinegar, left to sit for at least 10 minutes
1/2 cup apple sauce or 1/2 mashed banana
1/2 cup – 1 cup brown sugar (depending on level of desired sweetness); can also sup 1/3rd-1/2 cup maple syrup or honey
1 1/2 cup fresh or frozen blueberries
Directions:
1. Preheat oven to 375°F.
2. In a cup or bowl, combine almond milk and vinegar and allow to curdle, at least 10 minutes.
3. In a large bowl, combine flour, flax seed, baking powder, salt, and cinnamon. Mix together well.
4. Add apple sauce, melted coconut oil, sugar and/or maple syrup, almond milk + vinegar mixture to bowl with flour. Mix gently until just combined. Fold in blueberries.
5. Grease or line a 12-tin muffin tray. Fill each spot about 3/4ths of the way full with muffin batter. Place into the oven for 25-35 minutes until puffed, golden brown, and a toothpick inserted in the center of the muffin comes out clean upon removal. Allow to cool (or don’t) and enjoy. Store in an airtight container or zip lock bag for up to 4 days, and/or freeze.
Submitted by: Katherine Baker
Lunch, Sides or light Options
Lighter options for either that side dish, snack or a good healthy lunch. either way it is a win.
Grilled Veggie and Hummus Wraps
Ingredients
4 (1/2-inch-thick) slices red onion
1 red bell pepper, seeded and
quartered
1 (12-ounce) eggplant, cut into
1/2-inch-thick slices
2 tablespoons olive oil, divided
1/4 cup chopped fresh flat-leaf
parsley
1/8 teaspoon kosher salt
1 (8-ounce) container plain hummus
4 (1.9-ounce) whole-grain flatbreads
(such as Flatout Light)
1/2 cup crumbled feta cheese
Avocado-Butter Lettuce Salad
Preparation
1. Heat a large grill pan over medium-high heat. Brush onion, bell pepper, and eggplant with 1 tablespoon oil. Add onion and bell pepper to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan. Add eggplant to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan; coarsely chop vegetables. Combine vegetables, remaining 1 tablespoon oil, parsley, and salt; toss to combine.
2. Spread 1/4 cup hummus over each flatbread, leaving a 1/2-inch border around edges. Divide vegetables over each flatbread; top each serving with 2 tablespoons cheese. Roll up wraps, and cut diagonally in half.
Want to make your own Hummus? here you go!
You Will Need
One 15-ounce can (425 grams) chickpeas, also called garbanzo beans (2 cups cooked chickpeas)
1/4 cup (60 ml) fresh lemon juice, about 1 large lemon
1/4 cup (60 ml) well-stirred tahini, use store-bought or see our Homemade Tahini (it's easy to make)
Half of a large garlic clove, minced
2 tablespoons olive oil, plus more for serving
1/2 to 1 teaspoon kosher salt, depending on taste
1/2 teaspoon ground cumin
2 to 3 tablespoons water
Dash of ground paprika for serving
Directions
Preparing the Hummus
In the bowl of a food processor, combine tahini and lemon juice. Process for 1 minute. Scrape sides and bottom of bowl then turn on and process for 30 seconds. This extra time helps “whip” or “cream” the tahini, making smooth and creamy hummus possible.
Add the olive oil, minced garlic, cumin and the salt to the whipped tahini and lemon juice mixture. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.
Adding the Chickpeas
Open can of chickpeas, drain liquid then rinse well with water. Add half of the chickpeas to the food processor then process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.
Creating the Perfect Consistency
Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until the consistency is perfect.
To Serve
Scrape the hummus into a bowl then drizzle about 1 tablespoon of olive oil over the top and sprinkle with paprika.
To Store
Store homemade hummus in an airtight container and refrigerate up to one week.
Notes and Tips
After multiple questions about what equipment we use in our own kitchen, we have updated this recipe with links to some of the equipment (or similar) that we use. Some links are affiliate links, this just means that if you were to buy one of our suggestions, Inspired Taste would get a small kick-back from Amazon. Even if we didn’t, we’d still send you to all options.
Lighter options for either that side dish, snack or a good healthy lunch. either way it is a win.
Grilled Veggie and Hummus Wraps
Ingredients
4 (1/2-inch-thick) slices red onion
1 red bell pepper, seeded and
quartered
1 (12-ounce) eggplant, cut into
1/2-inch-thick slices
2 tablespoons olive oil, divided
1/4 cup chopped fresh flat-leaf
parsley
1/8 teaspoon kosher salt
1 (8-ounce) container plain hummus
4 (1.9-ounce) whole-grain flatbreads
(such as Flatout Light)
1/2 cup crumbled feta cheese
Avocado-Butter Lettuce Salad
Preparation
1. Heat a large grill pan over medium-high heat. Brush onion, bell pepper, and eggplant with 1 tablespoon oil. Add onion and bell pepper to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan. Add eggplant to pan; cook 3 minutes on each side or until grill marks appear. Remove from pan; coarsely chop vegetables. Combine vegetables, remaining 1 tablespoon oil, parsley, and salt; toss to combine.
2. Spread 1/4 cup hummus over each flatbread, leaving a 1/2-inch border around edges. Divide vegetables over each flatbread; top each serving with 2 tablespoons cheese. Roll up wraps, and cut diagonally in half.
Want to make your own Hummus? here you go!
You Will Need
One 15-ounce can (425 grams) chickpeas, also called garbanzo beans (2 cups cooked chickpeas)
1/4 cup (60 ml) fresh lemon juice, about 1 large lemon
1/4 cup (60 ml) well-stirred tahini, use store-bought or see our Homemade Tahini (it's easy to make)
Half of a large garlic clove, minced
2 tablespoons olive oil, plus more for serving
1/2 to 1 teaspoon kosher salt, depending on taste
1/2 teaspoon ground cumin
2 to 3 tablespoons water
Dash of ground paprika for serving
Directions
Preparing the Hummus
In the bowl of a food processor, combine tahini and lemon juice. Process for 1 minute. Scrape sides and bottom of bowl then turn on and process for 30 seconds. This extra time helps “whip” or “cream” the tahini, making smooth and creamy hummus possible.
Add the olive oil, minced garlic, cumin and the salt to the whipped tahini and lemon juice mixture. Process for 30 seconds, scrape sides and bottom of bowl then process another 30 seconds.
Adding the Chickpeas
Open can of chickpeas, drain liquid then rinse well with water. Add half of the chickpeas to the food processor then process for 1 minute. Scrape sides and bottom of bowl, add remaining chickpeas and process for 1 to 2 minutes or until thick and quite smooth.
Creating the Perfect Consistency
Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until the consistency is perfect.
To Serve
Scrape the hummus into a bowl then drizzle about 1 tablespoon of olive oil over the top and sprinkle with paprika.
To Store
Store homemade hummus in an airtight container and refrigerate up to one week.
Notes and Tips
After multiple questions about what equipment we use in our own kitchen, we have updated this recipe with links to some of the equipment (or similar) that we use. Some links are affiliate links, this just means that if you were to buy one of our suggestions, Inspired Taste would get a small kick-back from Amazon. Even if we didn’t, we’d still send you to all options.
Dinner Time
Roast Chicken w/Potatoes and Butternut Squash
Ingredients
2 tablespoons minced garlic,
divided
1 teaspoon salt, divided
3/4 teaspoon freshly ground
black pepper, divided
1/2 teaspoon dried rubbed sage
1 (3 1/2-pound) roasting chicken
Cooking spray
12 ounces red potatoes, cut into wedges
1 1/2 cups cubed peeled butternut squash (about 8 ounces)
2 tablespoons butter, melted
Preparation
1. Preheat oven to 400°.
2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.
Wine note: For an affordable wine to pair with this dish, pick a dry riesling from Washington state, like Chateau Ste. Michelle's 2007 (Columbia Valley; $9). It has peach and orange flavors that create a tempting aromatic package with the sweet flavors of Roast Chicken with Potatoes and Butternut Squash. —Sara Schneider
Roast Chicken w/Potatoes and Butternut Squash
Ingredients
2 tablespoons minced garlic,
divided
1 teaspoon salt, divided
3/4 teaspoon freshly ground
black pepper, divided
1/2 teaspoon dried rubbed sage
1 (3 1/2-pound) roasting chicken
Cooking spray
12 ounces red potatoes, cut into wedges
1 1/2 cups cubed peeled butternut squash (about 8 ounces)
2 tablespoons butter, melted
Preparation
1. Preheat oven to 400°.
2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.
Wine note: For an affordable wine to pair with this dish, pick a dry riesling from Washington state, like Chateau Ste. Michelle's 2007 (Columbia Valley; $9). It has peach and orange flavors that create a tempting aromatic package with the sweet flavors of Roast Chicken with Potatoes and Butternut Squash. —Sara Schneider
