Spring is the perfect excuse to clean up your diet and try something new in the kitchen. These are just some of our top-rated recipes by Dietitian-Nutritionist Maryann Gallucci, who will inspire you to cook healthy and enjoy every bite!
Berry-Kefir Prebiotic & Probiotic Breakfast Smoothie
1 serving, 430 calories, 18g protein
Start your day with a prebiotic and probiotic boost at breakfast when you add kefir, flax seeds, berries, and bananas to your smoothie. Feel free to use any berries and nut butter you have on hand to enjoy this healthy smoothie recipe.
Ingredients
1 ½ cups frozen mixed berries
1 cup plain kefir
½ medium banana
2 teaspoons almond butter (or peanut butter)
½ teaspoon vanilla extract
Tbsp Ground Flax Seeds (or Chia seeds)
Directions
Combine the berries, kefir, banana, almond butter, ground flax seeds, and vanilla in a blender, and blend until smooth.
Roasted Mushrooms with Brown Butter and Parmesan
Easy side dish for a holiday or any night of the week
Ingredients
•2 tablespoons extra-virgin olive oil
•1 tablespoon chopped fresh thyme
•½ teaspoon ground pepper
•¼ teaspoon salt
•1 pound mushrooms, halved
•1 cup sliced red onion
•1 tablespoon butter
•2 tablespoons grated Parmesan cheese
Directions
•Step 1
Preheat oven to 450 degrees F.
•Step 2
Stir oil, thyme, pepper, and salt in a large bowl. Add mushrooms and onion; toss to coat. Transfer to a large rimmed baking sheet and roast, stirring once, until the vegetables are cooked through, 15 to 18 minutes.
•Step 3
Meanwhile, heat the butter in a small skillet over medium heat; cook, stirring, until browned, for about 2 minutes.
•Step 4
When the mushroom mixture is done, transfer to a medium bowl. Drizzle with the browned butter and sprinkle with Parmesan. Toss to coat.
Marinated Flank Steak with Mango Cole Slaw
Serves 4
Ingredients
½ cup ponzu sauce
Juice of 1 large lime
2 tablespoons honey
2 teaspoons toasted sesame oil
2 cloves garlic, crushed and roughly chopped
1” piece fresh ginger, roughly chopped
1 Tbsp avocado oil
1 grass-fed flank steak (well-cleaned and trimmed into 4 equal-sized steaks)
Instructions:
In a container large enough to fit all four steaks, whisk together ponzu, lime juice, honey, sesame oil, fish sauce, garlic, and ginger. Add steaks, turning to coat in the marinade. Cover and refrigerate for at least 2 hours, up to 4 hours.
Remove steaks from the refrigerator about 30 minutes before you start to cook. Remove from the marinade, brushing away any pieces of garlic or ginger. Discard marinade. Pat the steaks dry with paper towels and allow them to come to room temperature.
If grilling, preheat an oiled grill over medium-high direct heat. If cooking on the stovetop, heat about a tablespoon of avocado oil in a cast-iron or heavy skillet. Sear steaks until a nice crust forms, about 3 minutes. Turn steaks over and cook until they reach the desired temperature, about 2-3 more minutes for medium rare. Rest the steaks for 5-7 minutes before slicing them against the grain and serving.
MANGO CABBAGE COLESLAW
Ingredients
For the coleslaw:
4 cups of shredded cabbage {or a 12 to 14-ounce bag of pre-shredded cabbage or coleslaw mix}
1 mango, thinly sliced {seeds removed}
1 carrot grated
3 Tablespoons fresh cilantro or mint, chopped
For the dressing:
3 Tablespoons extra virgin olive oil
1 Tablespoon of Greek Yogurt
2 limes, juiced
1/4 teaspoon salt
1/8 teaspoon pepper
Optional: spice of your choice: cumin, allspice, or chili powder
Instructions
In a large mixing bowl, combine the cabbage, carrot, mango, and cilantro/mint and toss until combined.
In a mason jar or salad dressing container, combine the olive oil, Greek yogurt, lime juice, salt, and pepper and shake or stir well.
Gently pour the dressing over the coleslaw and toss until it is coated in the dressing.
Serve as a side with Marinated Flank Steak
Healthy No-Bake Energy Bites
A Mid-Day Snack Packed With Nutrients
These delicious bites are great for a midday snack and are packed with nutrients, high in fiber and protein, and loaded with flavor. Best of all, they are easy to make and can last up to two weeks when refrigerated in an air-tight container. You can even freeze them for up to 3 months.
Peanut Butter Banana Energy Bites
1 cup rolled oats
¾ cup coconut flakes
½ cup peanut butter
1 banana ripe
2 – 3tbsp. honey
3 tbsp. ground flax seeds
1 tbsp. chia seeds
1 tbsp. hemp seeds
1 tbsp. vanilla
¼ cup chocolate chips
Directions:
In a food processor, add ALL of the ingredients except the dark chocolate chips. Pulse until combined.
Transfer to a medium-sized bowl.
Fold in the chocolate chips.
Chill in the fridge for 15 minutes (this makes it easier to roll out)
Use a small scoop or use a spoon to scoop and roll into balls, approximately 2 tbsp. worth.
Roll the energy bites out with your hands until smooth.
Set all bites onto a plate with parchment paper.
Add extra coconut flakes or dark chocolate chips on top (optional)
Refrigerate for 30 – 45 minutes, then transfer to an airtight container in the fridge.
Customize these energy bites to your liking. The oats and the peanut butter (or other nut butter) are the mainstays, however, you can use Almond butter instead of peanut butter. Substitute different seeds, swap maple syrup or Medjool dates for the honey, or omit the chocolate chips and coconut. You can even add dried fruit such as blueberries or cranberries.
Time to March into wellness! A new season brings new opportunities to nourish your body, refresh your habits, and embrace a healthier, happier you.
About Dietitian Nutritionist, Maryann Gallucci MS, RDN, CDN, ACSM-EP-C, ACE-Health Coach.
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