Apple Nachos

One of my favorite ways to eat apples, these nachos do not disappoint! 

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These apple nachos will fill you up and provide fiber, protein, complex carbs and healthy fat so you have a completely balanced sweet treat, dessert, or midday snack.

Did I mention how simple it is? Takes less than 5 minutes to have a nice treat for you and your family. Best part? These are items you probably already have in stock!

 

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Apple Nachos

  • Servings: 1 serving
  • Difficulty: easy
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Ingredients:

  • 1 fresh apple, washed (I usually use Pink Lady, Fuji, or Gala)
  • 1-2 tablespoons natural peanut butter, unsweetened
  • 3 tablespoons mini dark chocolate chips (I like Lily’s chocolate if I have it in stock)

Directions:

  1. Wash and slice apple into strips.
  2. Place apples on a plate. Drizzle natural peanut butter on top. (Tip: If peanut butter is thick or too stiff, microwave for ~10-15 seconds)
  3. Top with chocolate chips and serve!
  4. Enjoy!

**Keep it simple or add more toppings such as coconut flakes, chopped nuts, or granola.

 

Treat yourself and your family to this fun sweet treat! If you have kids, this is a fun little recipe to get them involved in the kitchen.

 

What is your favorite way to eat apples?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Banana Pops for RD Day!

Happy Registered Dietitian Day to my fellow RD’s!

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This is a fun day in our profession, so I wanted to celebrate by sharing a fun dessert idea with you all–whether you’re an RD or not!

Making banana pops is a great activity to get the kids involved, too!

 

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Banana Pops

  • Servings: 4 servings
  • Difficulty: easy
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Ingredients:

  • 1/2 cup dark chocolate chips
  • 1 tablespoon coconut oil
  • 1 teaspoon vanilla extract
  • 2 bananas (I like to use perfectly yellow ones)
  • Toppings: I kept it simple with chopped English walnuts and unsweetened dried cranberries

Directions:

  1. In a medium sized pot, add 1 1/2 cups of water and set on stove on medium heat. Place a heat resistant bowl on top of pot to make the chocolate mixture (or use a double boiler).
  2. Add in chocolate, coconut oil, and vanilla. Stir continuously to prevent burning. **If you want to skip that step (as it takes a while), add all chocolate ingredients in a microwavable safe bowl, microwave at 30 second intervals stirring between each time until melted completely).
  3. Cut bananas in half.
  4. Dip bananas in chocolate.
  5. Top with favorite toppings.
  6. Freeze or refrigerate for 15 minutes or until ready to serve.
  7. Tightly seal in container and keep in freezer for easy on the go snacks or desserts.
  8. Enjoy!

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Other topping ideas:

  • unsweetened coconut flakes
  • golden raisins
  • chia seeds
  • peanuts
  • freeze-dried fruit
  • mini chocolate chips
  • chopped apricots
  • pistachios

 

What are your favorite toppings?

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

IG: @livebetterwithkatdetter

FB, Pinterest, YouTube: Live Better with Kat Detter

Green Smoothie Bowl

Smoothie bowls are one of my favorite sweet treats that fuel my body with vitamins, minerals and fiber to get me through the afternoon. What’s more is topping it off with extra nutrient dense goodies to change the flavor and texture of my midday snack.

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Today’s recipe for #nationalnutritionmonth is a green smoothie bowl just in time to bust out for St. Patrick’s day coming up!

 

Green Smoothie Bowl

  • Servings: 1 serving
  • Difficulty: easy
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Ingredients:

  • 1/2 frozen banana
  • 1/2 cup frozen pineapple
  • 1 cup fresh spinach
  • 1/2-2/3 cup of unsweetened almond milk
  • ice cubes as needed if smoothie bowl is not a thick consistency to your liking

Directions:

  1. In a high powered blender, add banana, pineapple, spinach and almond milk.
  2. Blend until smooth.
  3. If consistency is too thin, add some ice cubes to make smoothie a thicker consistency.
  4. Add favorite toppings! (I like granola, fresh fruit, and peanut butter)

Other topping suggestions: 

  • dark chocolate chips
  • chia seeds
  • ground flax seed
  • coconut flakes (unsweetened)
  • dried fruit (limit to 1/4 cup)
  • chopped nuts
  • cinnamon
  • pumpkin seeds
  • pomegranate seeds

 

What are you favorite smoothie toppings?

 

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Strawberry Chia Seed Jam

I love jams and jellies. Especially when I was in college.

I practically lived on peanut butter and jelly…easy, cheap, didn’t require a kitchen…

The older I get, the more concerned I am with added sugars in my foods…and while I do believe there is a time and place for indulgence, I like to choose wholesome foods on the regular and save the sugary treats for occasions…

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Hence my chia seed jam! Now, bare with me…it is not sweet and sticky like the jam your mama made growing up…BUT it’s still very good!

Why chia seeds?: Not only are chia seeds high in omega 3 fatty acids (a heart healthy fat), but they also contain tons of fiber which absorbs a lot of the moisture from the berries making it a great thickening agent. Strawberries by themselves would be very runny and watery, but the chia seeds give it a nice viscosity.

*Tip: I do not add any sweetener to this jam. If you need a little more sweetness, add 1 to  2 teaspoons of honey or maple syrup.

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Strawberry Chia Seed Jam

  • Servings: 3-4 servings
  • Difficulty: easy
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Ingredients:

  • 1/2 cup strawberries
  • 2 teaspoons chia seeds

Directions:

  1. In a bowl, mash ripe strawberries (still leave a few chunks).
  2. Add 2 teaspoons of chia seeds.
  3. Refrigerate for at least 30 minutes.
  4. For extra sweetness, add 1-2 teaspoons of honey or maple syrup.
  5. Serve on your favorite toast or on your PB&J 🙂

 

What’s your favorite jam recipe?

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

 

Chickpea Skillet Pizza

Inspired by Dawn Blatner  , RD, I tried making a cast iron skillet pizza using chickpea flour for the crust.

I’m not gonna lie…I was intimidated to try this recipe because I have never used chickpea flour before…nor have I seen it in any of my local grocery stores…

However, I was able to find a bag of dry chickpeas that I just popped in my nutribullet and blended until a fine flour-like powder. Pretty thrifty 🙂

Why Chickpea Flour?: While wheat flour is an okay option for pizza crust pending you have no allergies or intolerance’s to gluten, chickpeas are more nutrient dense. Still technically a “starchy” legume, chickpeas are naturally high in fiber and are a plant source of protein. Nutritionally speaking, you get a “bang for you buck” when choosing chickpea flour as opposed to white or whole wheat.

Anyways, on to the recipe.

*Note: Adapted from Dawn Blatner’s version through instagram (@djblatner).

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Chickpea Skillet Pizza

  • Servings: 10-12
  • Difficulty: easy
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Ingredients:

  • 1/3 cup Chickpea Flour (I made my own grinding up in a high powered blender)
  • 1/3 cup Water
  • 1/4 teaspoon Salt
  • 1 tablespoon Garlic Powder
  • 1 teaspoon Red Pepper Flakes
  • 2 teaspoons olive oil
  • Pizza Toppings

Directions:

  1. Preheat oven to “broil”.
  2. Heat a cast iron skillet (the larger the skillet, the thinner the crust).
  3. Mix together chickpea flour, water, salt, garlic powder, and red pepper flakes until batter consistency.
  4. Add olive oil to skillet.
  5. Pour batter into skillet and allow to cook on medium heat until bubbles begin to form on top (like a pancake). Time: about 5-7 minutes.
  6. Flip pizza crust and cook on other side for 5-7 minutes.
  7. Add favorite pizza toppings; my favorites: marinara sauce, spinach, mushrooms, green peppers, turkey pepperoni, and mozzarella cheese.
  8. Broil for about 2-4 minutes or until cheese is bubbly and golden.
  9. Enjoy!

 

Honest opinion: I am a pizza lover…so when it comes to my favorite alternative, I love me some cauliflower crust…but overall, the chickpea skillet was not half bad. The hubs LOVED it.  It reminded me of cornbread which isn’t my favorite thing to begin with…but it is definitely worth a shot to try it out!

 

What are your favorite types of pizza?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!
Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Peanut Butter-Chocolate Chip Energy Bites

Peanut Butter + Chocolate…what could be better?

 

How about paired with oatmeal and honey?? Yes, please!

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There are many different energy bite recipes out there, but here is my version!  Nutrient dense, great pick me up in the afternoon or for a pre-workout snack, and guaranteed to put a smile on your face!

 

This recipe contains oatmeal, natural peanut butter, honey, unsweetened coconut, chia seeds, and dark chocolate chips. Protein + carbs + heart healthy fat to get you going.

*Nutrition Fact on Chia Seeds: high in fiber (good for digestion & feeling full), protein, calcium (for bone health), manganese (antioxidant to protect body from free radicals-damaging cells in body), and magnesium (protein production, muscle and nerve function, blood glucose control, and blood pressure regulation). Great addition to any baked good, smoothie, or jam!

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Peanut Butter Chocolate Chip Energy Bites

  • Servings: 20 bites
  • Difficulty: easy
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Ingredients:

  • 1 cup Old Fashioned Oats
  • 2/3 cup of Natural Peanut Butter (unsweetened)
  • 2 Tbs honey
  • 2 Tbs Coconut, unsweetened
  • 2 Tbs Chia Seed (or ground Flax Seed)
  • 3 Tbs Dark Chocolate Chips

Directions:

  1. In a bowl, mix oatmeal, peanut butter, honey, coconut, chia seeds (or ground flax), and chocolate chips until nicely incorporated.
  2. Chill in refrigerator for at least 30 minutes.
  3. Roll out into bite sized balls.
  4. Chill additional 10 minutes.
  5. Store in air tight container for up to 7 days.
  6. Enjoy for a snack, breakfast on the go, or an after dinner treat!

What are your favorite afternoon pick-me-ups?

 

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Fish Tacos with Orange Vinaigrette Slaw

It’s  Taco Tuesday, and what better way to celebrate than to have fish tacos!

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Fish tacos are one of my favorite foods to order when at a restaurant, especially at the beach…mainly  because  they are typically made with very fresh ingredients AND fish contains a lot of heart healthy fats.

Today, I am going to share my spin on fish tacos–healthy, light, and satisfying!

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Fish Tacos with Orange Vinaigrette Slaw

  • Servings: 3 servings
  • Difficulty: easy
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Ingredients for Orange Vinaigrette Slaw:

  • 2 cups shredded cabbage
  • 1 large carrot, peeled and shredded
  • 2 tablespoons of extra virgin olive oil
  • 2 tablespoons of white vinegar
  • juice of 1 whole orange (I used navel orange)
  • 1 teaspoon of honey
  • salt & pepper to taste
  • 1/2 teaspoon garlic powder

Directions for Orange Vinaigrette Slaw: 

  1. In a medium mixing bowl, add cabbage and carrots.
  2. In a separate small mixing bowl, whisk together extra virgin olive oil, white vinegar, fresh orange juice, honey, salt & pepper, and garlic powder.
  3. Pour orange vinaigrette over cabbage & carrots.
  4. Incorporate dressing and cabbage & carrots.
  5. Set aside in refrigerator for 10-15 minutes or until serving time.

Ingredients for Fish Tacos:

  • 2 tuna steaks (or fish of choice)
  • 1 tablespoon garlic & herb seasoning
  • salt & pepper to taste
  • 6 corn tortillas
  • Orange Vinaigrette Slaw
  • 1 fresh avocado
  • 1/4 cup of black beans, drained and rinsed
  • hot sauce (optional)

Directions for Fish Tacos:

  1. Preheat oven to 400 degrees.
  2. Rub garlic & herb seasoning, salt & pepper on both sides of tuna steak. Place on greased baking sheet. Bake for ~20 minutes at 400 degrees.
  3. Warm corn tortillas in a skillet over the stove or in the microwave.
  4. Once fish is cooked, cut into bite sized chunks.
  5. Assemble tacos: on corn tortilla, add fish, orange vinaigrette slaw, avocado, 2 tablespoons of black beans, and top with hot sauce.
  6. Enjoy with a side of tortilla chips and salsa!

What are your favorite kind of tacos?

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!
Instagram: @betterwithkatdetter_rd
Facebook, YouTube, Pinterest: Live Better with Kat Detter

Maple-Almond Granola

Ah, granola. Such an easy thing to make and yet many people buy it in the store out of convenience.  However, typical store bought granola is high in fat, sugar, and overall calories for a very little serving.

I am SO excited to share my granola recipe with you all. It’s sweet, crunchy, and contains heart healthy fats. The best part? All of these items are probably in your pantry! Oats, almonds, ground flax seed, salt, cinnamon, coconut oil, maple syrup and vanilla! You can make it in no time.

*Nutrition fact: flax seed is high in omega 3 fatty acids, which is a heart healthy fat. To get nutrient benefits from flax seed, you must pulse seeds in a blender for your body to digest properly. When the flax seed is whole, it passes through and is not properly digested, so make sure you grind it up!

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Maple-Almond Granola

  • Servings: 8-10 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 2 cups Old Fashioned Oats
  • 1/2 cup chopped Almonds
  • 1 tablespoon ground Flax Seed
  • 1/4 teaspoon Salt
  • 1/2 teaspoon of Cinnamon
  • 2 tablespoons of Coconut Oil
  • 1/4 cup of Maple Syrup
  • 1 tablespoon of Vanilla
  • 3 tablespoons Coconut Flakes, unsweetened

Directions:

  1. Preheat oven to 325 degrees.
  2. Mix oats, almonds, ground flax seed, salt and cinnamon in a bowl.
  3. In a separate, microwave safe bowl, melt coconut oil. Add maple syrup and vanilla and mix well.
  4. Add maple syrup mixture to oat mixture and mix well until fully incorporated.
  5. Spread over parchment paper lined baking sheet. Bake at 325 for 30 minutes (flipping halfway through).
  6. After 30 minutes, add coconut flakes if desired. Bake additional 5 minutes
  7. Allow to cool for 30 minutes-1 hour before storing in air tight container.
  8. Serve over Greek yogurt parfait, on top smoothie bowls, or enjoy dry for a quick snack!

 

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My favorite way to enjoy this granola is in a Greek yogurt parfait. Mix 2/3 cup Greek yogurt with a dash of vanilla. Add in your favorite berries and sprinkle some granola on top! Perfect for breakfast or a pre-workout snack.

 

What is your favorite way to eat granola?

 

Until Next Time,

Happy Chewing,

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter
Instagram: @betterwithkatdetter_rd

Kale Shakshuka

You guys, I’ve been wanting to try this “shakshuka” thing for a while…

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Shakshuka is a traditional African dish of poached eggs in a simmering tomato sauce…however, thanks to Molly Yeh, I was inspired to try the kale shakshuka version.

 

See Molly Yeh’s original recipe here– my recipe is adapted from hers.

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Kale Shakshuka

  • Servings: 2 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 4 cloves fresh Garlic
  • 1 tablespoon canola oil
  • 2 cups fresh Kale, washed & chopped
  • 1/2 cup vegetable broth
  • salt & pepper to taste
  • 2 eggs
  • Feta Cheese

Directions:

  1. Preheat oven to 350 degrees.
  2. In a cast iron skillet, add oil and saute garlic. Add kale.
  3. Allow kale to cook down. Once slightly wilted, add vegetable broth.
  4. Salt & pepper to taste.
  5. Once cooked down, make 2 wells in kale mixture and crack eggs into wells.
  6. Bake at 350 degrees for 12-20 minutes (depending on how you like the yolk)
  7. Serve with crusty bread, roasted potatoes, or any other favorite breakfast side dish.

 

Enjoy!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!
Facebook, Pinterest, and YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd

Using Spiralized Veggies

Happy National Nutrition Month!

 

I am so excited to share tons of recipes and nutrition tips all.month.long! Starting TODAY with spiralized veggies.

Making its debut sometime in 2015, spiralized veggies were the nutrition trend when I started nutrition school. I remember helping instruct food demos at health fairs on how to make “zoodles”, or zucchini noodles, and people loved them!

Today, I am sharing some meal ideas using spiralized veggies. Conveniently, some food companies sell pre spiralized veggies in the freezer section and some grocery stores offer them fresh in the produce section.

While I do spiralize my own veggies from time to time, I also enjoy the convenience of the frozen ones AND they keep well in the freezer.

Below are some ideas for using spiralized veggies.

 

  • Homemade Zoodles with Marinara Sauce: Lightly saute zoodles and season with your favorite herbs and spices. Once cooked (about 2-5 minutes depending on fresh/frozen), add in marinara sauce and allow to simmer. Sprinkle with some freshly grated Parmesan cheese and serve! Easy and quick week night dinner!

 

  • Spiralized butternut squash in Mac & Cheese: One of my favorites, mix 1 cup of vegetable stock, 1/2 cup of milk and 1 frozen pack of spiralized butternut squash (or fresh) and simmer. Add herbs and spices of choice. Once cooked, puree mixture in a high speed blender and put back in pot. Mix in 1/2 cup of sharp cheddar cheese and cooked pasta (I like to use Banza pasta). Serve as is or put mixture in a  baking dish, sprinkle more cheese on top, and bake at 350 until bubbly and brown. Perfect for a gathering!

 

  • Carrot/Beet Chinese Noodles: Oh, what a great way to get extra veggies in! Using fresh or frozen, sautee in wok with fresh garlic, herbs and spices. Add in other veggies (such as broccoli, mushrooms, zucchini), and cook for 2-5 minutes until tender. Add in favorite Asian sauce (I like coconut aminos teriyaki sauce) and simmer. Add in cooked tofu or chicken and mix. Mix in cooked rice noodles if desired, or serve over brown rice.

 

  • Cucumber Salad: Spiralized cucumber!  I have not actually seen this in stores, but if you have a veggie spirailzer, cucumber is a great veggie to use!  Mix spiralized cucumber with oil & vinegar, herbs and spices, salt and pepper, feta cheese, grape tomatoes, and avocado pieces for a great, fresh salad!

Have you tried spiralized veggies? Let me know your favorite way to cook them!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd