Pan Seared Salmon with Wilted Kale

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Pan Seared Salmon with Wilted Kale


For the Fish:

4 Fillets of Salmon

3 Tbsp extra virgin olive oil or avocado oil

Kosher salt and fresh cracked black pepper


Pat the salmon dry with a paper towel and season well with salt and pepper. Heat the oil in a large heavy bottomed skillet over high heat.  Make sure your oil is HOT before placing the fillets in the pan.  Place then flesh side down (this is the presentation side) and do not move them or try to release them if they are sticking.  Let them cook until you see a golden brown crust forming at the edges (about 5 minutes).  Flip them and cook just 2 minutes more (longer if you like your salmon cooked all the way through).  Rest for 3-5 minutes before serving.


For the Kale:

1 bunch lacinato kale

2 cloves garlic, sliced

1/2 tsp crushed red pepper flakes

2 Tbsp olive oil

Kosher salt and fresh cracked black pepper


Strip the kale from the stems and chop the leaves into small pieces.  Discard the stems.  In a large skillet heat the oil and add the garlic and red pepper to soften.  When the garlic is fragrant add the kale and cook just until it wilts (about 1-2 minutes).  Season to taste with salt and pepper.  Serve immediately.

White Bean Mac & Cheese

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Macaroni & Cheese w. White Bean Puree


8 ounces uncooked elbow macaroni

2 ½ cups shredded cheese (sharp cheddar, Parmesan, Monterey Jack Cheese) – reserve ½ cup of cheese to top casserole before placing in the oven

2 cups milk

¼ cup better

3 Tablespoons flour

1 tsp salt

¼ tsp garlic powder

¼ tsp pepper

¼ tsp dry mustard


Half cup canned white beans

1 cup of milk



  1. Cook macaroni al dente. Drain.
  2. While macaroni is cooking, combine the 1 cup of milk and beans in a food processor and process until pureed.
  3. In a saucepan, melt butter over medium heat. Stir in enough flour to make a roux.
  4. Add garlic powder, and dry mustard.
  5. Add milk to roux slowly, stirring constantly.
  6. Add the bean mixture to pan and cook over medium heat stirring until smooth, 1 to 2 minutes. Add the cheese and cook until melted and creamy, 1 to 2 minutes longer.
  7. Add in salt and pepper. Stir in macaroni and serve warm.
  8. Stir in cheeses, and cook over low heat until cheese is melted and the sauce is a little thick.
  9. Put macaroni in large casserole dish, and pour sauce over macaroni. Stir well.
  10. Top with ½ cup of shredded cheese.

The Odd Couple-Pegan Diet

admin Anti-inflammatory, Dinner, Jamie Sheahan, Recipes Leave a comment  


In a case of opposites attract, two very different diet philosophies have come together to create what many are calling the next big thing in nutrition; merge paleo and vegan and voila; you get pegan.    Yes, you’re reading that right.  We probably haven’t seen such an oddball coupling since Beauty and the Beast (who doesn’t love a Disney reference?)

Despite what might seem as a strange match, dietitians and medical professionals are backing this new approach to eating.  Don’t worry, the diet doesn’t simply combine the rather extensive restrictions of both…if that were the case then what would be left?!  Instead, the pegan diet draws principles from both a paleo and vegan diet that allow for a much more sustainable diet.  As a dietitian I am generally pretty skeptical when I hear of any new diet that proclaims to be the next big thing in health or weight loss.  Most popular diets offer promises they can’t deliver on or have ridiculous guidelines that even the most devoted dieter can’t adhere to.  Needless to say I was more than a bit weary when I heard of this latest and greatest diet, but after some further research I have to admit, I might be sold.

Before you question my sanity or worse yet my taste palette, hear me out.  Although I understand the general premise of the paleo diet and find it to have many redeemable qualities, I still can’t get behind the ban on grains.  I also find that while a vegan diet is very healthy, many vegans struggle to consume adequate protein.  Just like many odd couples, one’s weakness is the other’s strength, which makes the combo of paleo and vegan such a perfect pairing.  Plentiful protein with an allowance for healthy grains creates a much for sustainable and even effective diet.

What does it mean to go pegan?  First up, meat is back on the menu!  However, just as with the paleo diet, all meat should be organic.  That means free-range, grass-fed and free of hormones and antibiotics.  As in paleo, but a far cry from a vegan diet, protein from animal sources makes up a good chunk of the pegan diet.  In this new approach, about a quarter of your intake should come from meat, poultry, fish or eggs.  However, the rest of a pegan’s plate will be brimming with fruits and vegetables, making up roughly the other three quarters of the diet.  That’s not to discount healthy fats from sources like coconut oil, olive oil, nuts and avocado.

Another positive of the pegan diet is an allowance for grains; at least those of the gluten-free variety.  You can even loosen the reins on small beans and lentils if you consume them in limited amounts.  But beware; legumes like peanuts and other beans are still off limits.  While vegans tend to rely heavily on soy for a protein source, pegans must forgo all soy products.  However, both agree that dairy has no place on the menu and sugar is shunned, but not altogether banned since hey, we all need a little sweet in our life.

It remains to be seen what the long-term benefits are of adhering to a pegan diet, but given its high protein and fiber content, all signs point to the positive.  Most importantly, the pegan diet emphasizes whole foods, something we are fully behind at Whole Health Nutrition.  Thinking of becoming a pegan?  Come in to chat with one of us and maybe you’ll find that opposites really do attract.


Try my favorite Pegan Recipe from justataste.com


Skinny Shrimp Scampi with Zucchini Noodles

Yield: 2 to 4 servings

Prep Time: 20 min

Cook Time: 10 min


2 Tablespoons olive oil
1 pound jumbo shrimp, shelled and deveined
1 Tablespoon minced garlic
1/4 teaspoon crushed red pepper flakes (optional)
1/4 cup white wine
2 Tablespoons freshly squeezed lemon juice
2 medium zucchini, cut into noodles (See Kelly’s Notes)
Chopped parsley, for garnish


Place a large sauté pan over medium-low heat. Add the olive oil and heat it for 1 minute. Add the garlic and crushed red pepper flakes and cook them for 1 minute, stirring constantly.

Add the shrimp to the pan and cook them, stirring as needed, until they are cooked throughout and pink on all sides, about 3 minutes. Season the shrimp with salt and pepper and then using a slotted spoon, transfer them to a bowl, leaving any liquid in the pan.

Increase the heat to medium. Add the white wine and lemon juice to the pan. Using a wooden spoon, scrape any brown bits from the bottom of the pan, cooking the wine and lemon juice for 2 minutes. Add the zucchini noodles and cook, stirring occasionally, for 2 minutes. Return the shrimp to the pan and toss to combine. Season with salt and pepper, garish with parsley and serve immediately.

The First Few Bites: Making Your Own Baby Food

admin Dinner, Functional Foods, Pediatrics, Recipes, Victoria Bruner Leave a comment   ,

Making your own baby food is a simple, cost effective and nutritious alternative to purchasing traditional store bought baby food.  Here are some helpful hints to get you started!


Is my baby ready for solids?

At around 6 to 8 months of age, babies should be ready to try solid foods.  To tell if your baby is ready, look for the key developmental signs:

  • Baby can sit up without support
  • The tongue thrust reflex is gone and the baby no longer automatically pushes all solid foods out of his/her mouth
  • The ‘pincer’ grasp is developing, where the baby is able to grasp and pick up objects
  • The baby shows interest in food, following food with his/her eyes and trying to grab food to put in his/her mouth


What foods should I make my baby?

The first solid foods for your baby can be prepared from fresh cooked fruits and vegetables.  Canned or frozen items are also an option – be sure to choose items without added sugar, salt or fat.  Once fruits and veggies are mastered, you can move on to proteins and grains.  Just like the recommendations for adults, choose lean protein options, like chicken breast or beans, and whole grains, such as oatmeal or brown rice.


It’s important to keep things as sanitary as possible, as infant immune systems are still developing.  To begin, wash your hands, all working surfaces and cooking equipment.  Peel, scrub and remove seeds from produce.  Cook the foods in a saucepan with a little water until tender.  The less water used for cooking the better, as valuable nutrients leak out into the water during the cooking process.  Do not toss that fruit/veggie water just yet!  Place the cooked items in a blender, food processor or mash thoroughly using a fork until you get a nice, smooth consistency.  The leftover cooking water, breast milk, or formula can be used to thin the puree.


If the food is not going to be used right away, either refrigerate (for up to five days), or freeze (for up to three months).  Once the food is cooled, you can use clean ice cube trays or cupcake holders to freeze smaller portions for later use.  Once frozen thoroughly, place the food in a Tupperware container or freezer storage bag.  Be sure to clearly date and label items.  When you are ready to reheat food, do so in a saucepan on the stovetop.  Stir food as it heats up to for even heat distribution – be careful of hot and cool spots, especially when reheating items in the microwave.


It’s best to start off simple by preparing a single fruit or veggie at a time versus combinations.  But still offer a variety of different items throughout the day to encourage a diversified palate.   Don’t be discouraged by an initial rejection – it may take upwards of twenty tries before a child will accept a new food, so continue to offer all items.


I’m terrified of my baby choking…

As children learn to walk, they fall many times before mastering the skill.  The same goes for eating.  As babies develop their eating skills, occasional choking is part of the learning process.  Move slowly from pureed foods (liquid like, smooth texture) to purees of thicker consistency and up the ladder to more solid items.  Always pay close attention to your baby at meal times to assess their tolerance of the food and to provide assistance if they can’t fully cough up items on their own.



Try out this tasty recipe from the book, First Bites: Superfoods for Babies and Toddlers, by Dana Angelo White, MS, RD, ATC.  Stop by the Whole Health Nutrition Office to pick up a copy!


Chicken Thighs with Sweet Potato

Yield: about 1 ½ cups



3 large, bone-in chicken thighs

1 large sweet potato, peeled and diced



  1. Place chicken thighs and sweet potato in a medium saucepan. Cover with water and bring to a low boil.  Reduce heat to medium and cook for 30 – 35 minutes (use a meat thermometer to check the internal temperature of the chicken breast reaches 165 degrees F).
  2. Transfer to a bowl to cool slightly, reserving 1 cup of the cooking liquid. Remove meat from the bone and transfer it along with sweet potato to a food processor and pulse until mixture is well combined but still has some texture.  Add a few splashes of cooking liquid to make the mixture smoother, if desired.  Store in the refrigerator for up to three days or transfer to ice cube trays and freeze for up to three months.

Ginger Baked Trout over Sweet and Sour Sesame Cabbage

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Ginger Baked Trout over Sweet and Sour Sesame Cabbage
Serves: 4
Prep. Time: 20 minutes

Courtesy of the myhealingkitchen.com

Affordable and delicious, this seafood extravaganza is a sensation to your mouth, your
belly and your joints. The sweet and sour cabbage is an Asian delicacy that complements
the spicy ginger.




  • 4 trout filets, 4-6 oz each
  • 1 tablespoon olive oil
  • 2 tablespoons fresh ginger, minced
  • 2 tablespoons orange juice



  • 4 cups thinly sliced Napa or red cabbage
  • 1 tablespoon grated fresh ginger
  • 3 cloves garlic, minced
  • 1 tablespoon pure olive oil
  • 2 teaspoons sesame oil
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon sesame seeds
  • 2 tablespoons orange juice
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon agave
  • 1 tablespoon chili paste
  • ½ cup chopped green onion


  1. Preheat oven to 350° F. In a shallow casserole dish, lay the fish flat and pour the olive oil, ginger, and orange juice over. Bake for 7-10 minutes or until they flake easily with a fork. While fish is cooking, heat a large sauté pan or wok and add the oils. Saute the garlic and ginger for a minute and add the cabbage.
  2. Add the remaining ingredients except for the green onion and sesame seeds. Cook for 5-10 minutes or until cabbage is wilted but still has a nice crunch. Most of the liquid should be absorbed. Serve the fish on a bed of the cabbage and garnish with the sesame seeds and green onion.

NUTRITION FACTS: Serving Size 258g, Calories 436, Total Fat 25.4g, Sat. Fat 3.8g,
Cholesterol 85mg, Sodium 276mg, Carbs 17.8g, Fiber 3.1g, Sugars 8.9g, Protein 33.3g