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During this Coronavirus pandemic many of us are practicing social distancing, self-quarantining, and sheltering in place. It’s a stressful time existentially and economically, and as a result, what we eat might not seem like much of a concern. Many of us have stocked up on non-perishable food items in case we need to stay tucked away for a few weeks or longer. During this time is it possible that there are better strategies for stocking up that might actually be beneficial for us? In this episode, John Anthony Dunne discusses these things with his sister Christina Fehrenbach, RDN, LD, who is a clinical dietitian. Recipes and a shopping list can be found below.
A) Tina’s healthy non-perishable shopping list
Dried or low sodium canned beans and lentils
Low sodium canned tuna/chicken
Dried whole grains (brown rice, quinoa, whole grain dried noodles)
Seeds (chia seeds, flaxseeds, pumpkin seeds, sunflower seeds)
Peanut butter/ almond butter powders
Dried fruits and vegetables
Low sodium broth/stocks (vegetable, chicken)
Whole wheat tortillas/whole grain breads
Frozen foods are also a great option (Frozen vegetables, fruits, meats, fish; remember to freeze fresh foods as able before they expire)
B) Tina’s Immune boosting Egg Scramble (Serves two)Ingredients
- 2 teaspoons olive oil
- 1/4 cup diced yellow onion
- 1/4 cup diced green bell pepper
- ¼ cup diced red bell pepper
- 1/2 cup diced cremini mushrooms
- 1 cup baby spinach
- 4 large eggs, beaten (substitute egg white for a low fat/calorie option)
Directions
Using a large non-stick skillet with olive oil, heat pan over medium heat.
Add onion, bell peppers, and mushrooms and cook for about 5 minutes until vegetables are softened
Add spinach and cook for about 1-2 minutes.
Add eggs and stir mixture. A silicone spatula works best.
Cook until eggs are done and reach a temp of 165 degrees.
Serve with a side of roasted sweet potatoes for added nutrition! (cube fresh sweet potatoes, place in sheet pan with olive oil and bake for about 45 minutes on 375 degrees).
Nutrition Facts (estimated): 220 calories, 15 g fat (less for egg white variation), 5 g carbohydrates, 15 g protein.
C) Tina’s immune boosting chili recipe (Servings: 8)Ingredients:
- 1 1/2 tablespoons extra-virgin olive oil
- 1 medium yellow onion – diced
- 1 yellow bell pepper – diced
- 2 tablespoons minced garlic
- 1 medium jalapeño seeded – finely chopped
- 1 (12 oz) bag rainbow baby carrots, chopped
- 1 (28-ounce) can fire roasted crushed tomatoes
- 3-4 cups low-sodium vegetable broth
- 1 (15 oz) can pumpkin puree
- 1 (14-ounce) can kidney beans, drained and rinsed
- 1 (14-ounce) can black beans, drained and rinsed (substitute 8 oz ground turkey – fully cooked for meat option)
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- ½ teaspoon cinnamon
- 2 teaspoons ground turmeric
- 1 teaspoon dried oregano
Directions:
- In a large pot, sauté the onion and garlic in oil over medium heat until onion is translucent.
- Add bell pepper and carrots, jalapeño and sauté for another 5-8 minutes.
- Add tomatoes, broth, pumpkin, and stir.
- Add beans, turkey, spices and cook uncovered for 20 minutes.
- Reduce heat to low-medium and let simmer for about 1 hour or until carrots are slightly softened.
Nutrition Facts (estimated): 254 calories, 5.3 g fat, 37 g carbohydrate, 14 g protein, 130% Vitamin A, 80% vitamin C.
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