My (nearly) World Famous Guacamole

Posted on May 5, 2013 by April Graff

I. Love. Guacamole!

Guacamole night in my house is as much anticipated by my husband as my two children. It is a running joke in our house that whenever I am lacking creativity in my meal planning, I always choose some sort of taco or quesadilla. I think it is because I am always looking for a reason to eat guacamole. After all, I get a vegetarian burrito when I go to Chipotle just so I can get the free guacamole! (The guacamole is by far more important than the meat in my book).
Guacamole5

The key to good guacamole is using fresh ingredients. Always, fresh lime juice and fresh cilantro. I repeat, always use fresh lime juice and fresh cilantro. Without these two ingredients, you have mediocre guac.

I prefer my guacamole a little chunky and with plenty of lime juice.
Guacamole2
Here is my recipe for fresh, easy guacamole.

Guacamole3
Guacamole
All you need:
3 avocados, seeded and roughly chopped.
2 tablespoons onion, diced
1 teaspoon minced garlic
Juice of 1 lime
Sea salt, to taste (1/2-1 teaspoon)
3 tbsp chopped, fresh cilantro
8-10 cherry tomatoes, chopped

All you do:
1. In a medium bowl, place avocados, onion, garlic, lime juice and sea salt. Mash with a fork until mixed.
2. Stir in cilantro and cherry tomatoes.

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Get your kids to LOVE broccoli: Lemon Parmesan Broccoli

Posted on May 2, 2013 by April Graff

Lemon Broccoli1
As a mother of two young kids (ages 4 and 2.5) I am often asked if my kids eat vegetables and if so, how do I get them to eat them (without complaining).

The quick answer to that is “Yes, my kids eat vegetables because that is what we eat”. Now, I would be lying if I said that they always eat every bite of their vegetables without complaining, but in comparison to many kids their age, they are light years ahead in the vegetable (and fruit) department.

How do I accomplis this? What is my magic trick? Do I puree up vegetables and sneak them into foods? Do I brainwash my children? Do I force-feed them? No, No and No!

Really, it is simple. Are you ready for my secret? I serve fruits and vegetables for every meal. Tah-Dah! There, you have it folks, the secret to getting your kids to eat fruits and vegetales is to make them available. Now, there are a few other points I would like to make.

1. Shop

In order to have vegetables and fruits at every meal, you have to have them on hand, so planning ahead and making sure to add them to your cart is key. If it isn’t there, they can’t eat it. Meaning, if you don’t have fruits and vegetables available in the house, it is impossible to eat them. So the first step is to make sure you have plenty of fruits and vegetables on hand. Add them to your cart.

2. Serve

Once you get the vegetables in your home, you need to make them available. You need to serve them. Now, this is where you, as the parent, can get creative. Try to mix it up. Don’t always serve your vegetables raw or always cook up frozen vegetables. Do try new recipes and ingredients. I know that it is all too easy to pull out that steamer bag of frozen peas, pop it in the microwave and in a matter of a few minutes, you have vegetables. This is great if your family loves frozen peas, but if they don’t, try something new. Give fruits and vegetables fun names (broccoli as “dinosaur trees”, peas as “power pellets”, zucchini strips as “worms”). It is all in the marketing. Make it fun.

3. Eat

I know a lot of parents who are great at buying and serving fruits and vegetables to their kids and still are wondering why their little ones are not gobbling up the produce-goodness. My response is always “Do you eat your vegetables?” Kids are smart, they notice if you are serving them broccoli and zucchini, but your plate is lacking. To get your kids to eat their vegetables, be a good role model. We teach our children to count, talk, walk and read. Why don’t we teach our children to eat great foods? Be an example.

So, after my son and daughter both asked for seconds of lastnight’s Lemon Parmesan Broccoli and fought over the last piece, I thought I would share my recipe. To get your kids to eat their vegetables, make them taste good!

If you think this recipe sounds familiar, it is! I use this same recipe with Brussels sprouts

Lemon Parmesan Broccoli
Lemon Broccoli2

Lemon Broccoli4

Lemon Parmesan Broccoli

All you need:
1 tablespoon olive oil
2 heads broccoli, cut into florets
Salt and pepper
Juice of half a lemon
2 tablespoons grated Parmesan cheese.

All you do:
1. Drizzle olive oil in a large skillet. Preheat the skillet over medium-high heat.
2. Add brocolli to the skillet. Sprinkle with salt and pepper.
4. Roast for 5-7 minutes until the bottoms are golden brown. Flip to brown the top sides.
5. Immediately squeeze the lemon juice over the broccoli and sprinkle with cheese. Let cook until the juice evaporates (up to 1 minute).
6. Remove from the skillet and eat.

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Mediterranean Grilled Chicken Pizza

Posted on April 29, 2013 by April Graff

Yes, you read that correctly: Mediterranean Grilled Chicken Pizza. On this beautiful weekend we made one of our favorites: Grilled Pizza. Instead of our usual toppings, we switched it up a bit and went Mediterranean. Just look at this beautiful concoction!
Mediterranean Grilled Chicken Pizza1

Don’t be intimidated by the thought of grilling pizza. It really is easy (and quicker than cooking it in your oven). You can grill pretty much any pizza. Frozen pizza, pre-baked crusts and fresh dough all work. Our family favorite is to make dough from scratch. It takes a bit of time, but this wonderful dough recipe from Annie’s Eats can be made the day of or made ahead and frozen for a quick meal. We have tried many different recipes, and this is by far, our favorite. I do usually add in some dried or fresh herbs. Basil, chives, parsley and oregano all make a wonderfully flavored crust.
Mediterranean Grilled Chicken Pizza3
To make our crust, we started with pesto rather than a red sauce. Then topped it with tomato basil marinated chicken breasts, red peppers, green onions, black olives, mushrooms, fresh basil, feta and mozzerella cheese. To say that this pizza was delicious is an understatement. The crust recipe makes enough for two pizzas and my family eats 1 pizza at a meal. So we were all looking forward to leftovers the next day.
Mediterranean Grilled Chicken Pizza

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Snack Time: Sesame Crackers and Chipotle Cheese

Posted on April 17, 2013 by April Graff

So I admit, I am a snacker!  Most days of the week I eat at least a morning snack and afternoon snack. I have my go-to snacks that I can keep in my desk and munch on as needed. Being someone that doesn’t like monotony in my food choices, I am always looking for something new to eat. -It is a good thing that I work in a grocery store where I have the convenience of strolling the aisles to look for my next meal!
Crackers and Cheese
We recently go in some new, deliciously crunchy crackers from Blue Diamond. They released a line of artisan nut-thins that are wheat and gluten-free and so crispy.  If you are a “dipper” and are always looking for something to dip your crackers, chips or vegetables in, then these crackers are for you. They are crispy and hold up well to dipping. There are few things more annoying to this self-proclaimed “dipper” than a wimpy cracker. Have no fear, these crackers will hold up to even the heaviest of dips.

I paired these seedy crackers with one of my new favorites: Queso Fresco and Chipotle Laughing Cow Cheese. It is so creamy and has just a hint of heat and smokiness. Munching on this snack was just what I needed to fuel me through my afternoon!

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A Healthier Easter Basket

Posted on March 19, 2013 by April Graff

As a registered dietitian, I am frequently asked about how I handle particularly “sticky” nutrition situations. Easter baskets have been the hot topic as of late. On a holiday typically filled with jelly beans, chocolate bunnies and cream-filled eggs it may seem like a healthy Easter basket is an oxymoron.

Here is a list of some dietitian-approved Easter basket ideas to use this year. I would love to hear what you have planned for your basket this year.

Trail Mix: You can buy or make your own mix by combining your favorite nuts and dried fruits. Great choices include almonds, peanuts, walnuts, pistachios, raisins, apricots, dried cherries, dried blueberries or dried apples. Look for lower-sodium nuts and dried fruits without added sugars.
Trail Mix
Fruit: Small apples or clementines are great for kids’ baskets. Try small boxes of raisins or fruit cups and unsweetened applesauce to add some sweetness this year.

Granola Bars: Try adding nutrient-rich granola bars. Kind® bars are a hit with kids of all ages.

Single-Serve Snacks: There are many different single-serve snacks available. Cheese sticks, Teddy Grahams and Goldfish crackers all come in convenient, small portions.

Don’t be afraid to add in non-food items as well.

Outside Toys: With spring weather comes the ability to play outside. Try adding in an assortment of toys to get your children excited about the nice weather. Bubbles, jump ropes, balls and sidewalk chalk are sure to brighten your kids’ day.
sidewalk chalk

Seeds: Garden seeds are a wonderful addition to anyone’s Easter basket. Flowers, herbs and vegetables all can be started in small pots indoors. What a great way to teach your child about plants as well as get them excited about spring and healthy foods.

Inside Toys: Books, card games, blocks and toy cars will keep your little ones occupied while we wait for the weather to warm up.
play doh

Art Supplies: Paints, colors, coloring books and modeling clay are year-round favorites at my house.

Essentials: My children love getting anything new. Socks, sandals, T-shirts and even a new toothbrush are great additions.

If you want to also include a bit of candy in your basket, feel free, but candy and sugary treats don’t have to be the focus. Use the Easter basket as a way to try a new snack. After all, if it is Easter Bunny-approved, what kid wouldn’t give it a try?

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Frozen Bananas- Not for just for banana bread!

Posted on March 15, 2013 by April Graff

One of my kids’ favorite snacks came about completely on accident. Growing up, when bananas became too ripe to eat (with brown speckles), they would get tossed (whole) into the freezer to be saved up for making delicious banana bread.

So naturally, once I had my own house and found the last of the bananas looking a little sad and spotted, I tossed them in the freezer to save for my own banana bread. This process is great for anyone who actually takes time to make banana bread.I however, am not one of those people.
Ripe Bananas
The reality (at least in my house) was that everytime I opened the freezer, at least one hard “banana log” would come shooting out at me (usually landing on my bare toe). I’m sure that it was the banana’s gentle reminder that I had been neglecting the delicious frozen fruits and needed to make banana bread, but the truth is, I never made banana bread.

Instead, I would dilligently collect the bananas until my freezer was overflowing and then I would get so frustrated with them that I would throw them out, vowing to do better next time.

Once I had kids, I decided that enough was enough. It was time to come up with a better solution to the “banana logs”. I had been freezing pineapple and grapes for summertime treats and I wondered if I could do the same with bananas. As it turned out, my family loves frozen banasas even better!

Frozen bananas are an easy snack that I almost always have on had (I will even buy extra bananas just so that I will have some to freeze). The texture is so smooth and creamy and the taste is sweet. My kids will often choose frozen bananas as their dessert after a meal. It fills the craving for ice cream while counting as a fruit serving. That is a win-win for this dietitian-mom!

I encourage you to try something new with your extra-ripe bananas. They make great snacks for kids, adults and everyone inbetween. Add to smooties or use as a part of a recovery snack after a hard workout.

Frozen Banana Chips

To make:
Slice your ripe bananas into pieces.
bananas 3
Lay flat on a baking sheet.
bananas 5

Freeze solid.

Place frozen banana chips in a resealable container (we use a zip-top bag) and put back in the freezer to enjoy later.

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Supreme Veggie Burgers: Not Your Mama’s Bean Burger

Posted on March 11, 2013 by April Graff

It is no secret that I have been searching around for new, non-meat recipes that are delicious and satisfying. My biggest issue with meatless meals is that I don’t feel satisfied after eating them. I want something more. I’m not sure if it is a mental issue (no “meat”) {okay, I know I just set myself up for the jokes, so go ahead, I can handle them} or a physical issue (not enough protein or fat). I have found a few dishes that we regularly include in our meal plan, but was feeling like trying something new. I searched around online and found a couple recipes that looked promising, but none that really dazzled me. So, I did what I love to do and created a new dish. Veggie Burgers MyPlate

The problem I have with most homemade bean burgers is that they can be a bit mushy-textured and store-bought brands are loaded with salt. This recipe uses beans but also some nuts to add crunch and a firmer texture (reminiscent of ground beef). These burgers are also great because you can cook them on the stove, bake them and even grill them. Feel free to play around with the type of beans (I have tried black, pinto and navy), nuts and seeds (almonds, pumpkin seeds, sunflower seeds, and pine nuts), and herbs (parsley would be good for those that don’t like cilantro).

I titled this recipe “Supreme Veggie Burgers” for two reasons.

  1. They really are the best I have tasted.
  2. They include a little bit of everything: nuts, seeds, beans, vegetables, eggs and lots of flavor.Veggie Burgers Plated

To make these delicious burgers,  sauté onions, garlic and bell peppers in oil until softened. I forgot my bell peppers until after I took the photo. You will want to add those to the pan too.

Veggie Burgers Sauteed

While the vegetables are cooking, go ahead and grind up your oats to make a flour. I have used old fashioned oats as well as steel-cut oats. Both work great, you will just need to grind the steel-cut oats quite a bit longer.

Veggie Burgers OatFlour

Place sautéed vegetables, eggs, flour, breadcrumbs, carrots, beans, cilantro, almonds, sunflower seeds and soy sauce into a large mixing bowl and stir very well. Add chili powder, cumin, oregano, salt and pepper. Stir to combine.

Veggie Burgers Ingredients

With slightly wet hands, shape dough into 8 equal patties, making sure to pack tightly as this will help the burgers stay together when you cook them.

Cook the burgers in a sprayed skillet over medium heat for about 5 minutes on each side, or until cooked through. Or, like I did, cook on an indoor grill (ours is a George Foreman).

Veggie Burgers MyPlate

We enjoyed ours with fresh berries and baked sweet potato fries YUM!

Supreme Veggie Burgers (makes 8 burgers)

All you need:
1/2 cup diced onion
1 tsp minced garlic (1 clove)
½ cup diced green or red bell peppers
½ tbsp olive oil
3 eggs*
1 cup oat flour (blend oats into a flour)**
1.5 cups whole grain breadcrumbs**
1/2 cup grated carrots
1 cup cooked black beans, rinsed and roughly mashed
¼ cup finely chopped cilantro (or fresh herb of choice)
1/3 cup slivered almonds, chopped
1/2 cup sunflower seeds, chopped
1 tbsp soy sauce**
1.5 tsp chili powder
1 tsp cumin
1 tsp oregano
Salt and black pepper, to taste

 All you do:

  1. These burgers can be made on the stovetop, baked or grilled. If baking, see preheating oven directions below.
  2. If making on the stovetop:  In a large skillet, sauté onions, garlic and bell peppers in oil until softened.
  3. Place sautéed vegetables, eggs, flour, breadcrumbs, carrots, beans, cilantro, almonds, sunflower seeds and soy sauce into a large mixing bowl and stir very well. Add chili powder, cumin, oregano, salt and pepper. Stir to combine.
  4. With slightly wet hands, shape dough into 8 equal patties, making sure to pack tightly as this will help the burgers stay together when you cook them.
  5. Fry the burgers in a sprayed skillet over medium heat for about 5 minutes on each side, or until cooked through.
  • If baking:  Preheat oven to 350 degrees F. Spray cookie sheet with non-stick coating. Bake for 30 minutes, flipping halfway through
  • If barbecuing:  For best results, prebake the burgers for 15 minutes in a preheated 350-degree oven before placing on a pre-heated grill.

*To make vegan, use 2.5 tablespoons ground flax mixed with ½ cup water as an egg substitute.

*To make gluten-free, use gluten-free oats, breadcrumbs and soy sauce.

Nutrition per burger: 290 calories, 12g fat, 1.5g saturated fat, 400mg sodium, 32g carbohydrates, 7g fiber, 12g protein.

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Crispy Baked Fish Nuggets

Posted on March 6, 2013 by April Graff

With Lent in full swing, fish has been flying swimming off the shelf!
I always try to have at least one fish and/or meatless meal per week year round, but during Lent, we make sure our meatless meal is on Friday.

I am not Catholic (I’m a born and bred Lutheran!), but my husband was raised Catholic, so we choose to honor his traditions and eat meatless on Fridays. It is my understanding that the reasoning behind meatless Fridays is a way to sacrifice in remembrance of all Jesus gave.

I’m thinking we will have to find a different way to sacrifice as this recipe is something we actually look forward to.

Hmmm… Maybe my sacrifice can be cleaning the bathrooms every Friday. Now there’s a sacrifice!

Crispy Baked Fish Nuggets

Fish Nuggets Ingredients

Preheat your oven to 425 degrees and line a rimmed baking pan with parchment.

2 Eggs

2 Eggs


In a shallow dish crack 2 eggs eggs.

Eggs and Mustard
Add coarse mustard-or your favorite mustard.

Eggs, Mustard, yogurt, salt and pepper

Eggs, Mustard, yogurt, salt and pepper


Add Greek yogurt salt, and pepper. Whisk until combined and set aside.

Panko, potato flakes, cornmeal, Old Bay

Panko, potato flakes, cornmeal, Old Bay

Place panko, potato flakes, cornmeal and Old Bay in another dish.

Before Baking

Before Baking

Dip the fish into the egg mixture and use a fork to remove. Place in the bread crumb mixture. Roll and press the breadcrumbs to help them stick. Lay the nuggets on your prepared pan. Repeat with remaining fish pieces.

Golden brown and delicious

Golden brown and delicious

Bake the fish for 10 minutes. Then turn on broiler and cook until the edges are golden brown (keep a close eye on them).

Crispy Baked Fish Nuggets

All you need:
2 eggs
2 tbsp coarse mustard
1/4 cup plain Greek yogurt
Salt and pepper
1 cup panko bread crumbs
1 cup instant mashed potato flakes
1/2 cup cornmeal
2 tsp Old Bay seasoning
1 lb of fish (cod, tilapia, swai) filet, thawed and cut into bite-sized pieces

All you do:
1. Preheat your oven to 425 degrees and line a rimmed baking pan with parchment.
2. In a shallow dish combine the eggs, mustard, and Greek yogurt, salt and pepper. Whisk until combined and set aside. 3. Place panko, potato flakes, cornmeal and Old Bay in another dish.
4. Dip the fish into the egg mixture and use a fork to remove. Place in the bread crumb mixture. Roll and press the breadcrumbs to help them stick. Lay the nuggets on your prepared pan. Repeat with remaining fish pieces.
5. Bake the fish for 10 minutes. Then turn on broiler and cook until the edges are golden brown (keep a close eye on them).

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Eat Right, Your Way, Every Day for National Nutrition Month!

Posted on March 4, 2013 by April Graff

March is National Nutrition Month. This year’s theme is “Eat Right, Your Way, Every Day” and recognizes that lifestyles, cultural and ethnic traditions and health concerns influence what we like to eat.

Our meals don’t need to be a carbon-copy of each other’s. They can (and should) be unique to you. What works for me, might not work for you, and that is okay. Just find foods that do work and enjoy the benefits all day long!

This month, I will be joining my fellow registered dietitians in showing what “eating right” can look like. Last week, First Lady Michelle Obama announced a colaboration between some of the world’s largest media companies to make healthier, MyPlate(TM) recipes easy to find and share. For those of you on Pinterest, there is an entire page of wonderful recipes to choose from.

MyPlate is a wonderful visual representation of how we should strive to eat. Fill half your plate with fruits and vegetables, 1/4 plate starch, 1/4 plate protein and a serving of dairy.
myplate_green

So, to start us off, I thought I would post a photo of my recent breakfast.

Fage peach yogurt, whole grain mini bagel, natural peanut butter

Fage peach yogurt, whole grain mini bagel, natural peanut butter

And, before you ask, no, I didn’t eat the entire bag of bagels, I had ONE! To round out my breakfast I also added a banana. Feeling pretty proud that I covered all my food groups at breakfast. Starch (bagel), yogurt (dairy), banana (produce), peanut butter (protein).

What did your breakfast look like today? Could you make a change to improve it?

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Fish Tacos. They changed my life!

Posted on March 1, 2013 by April Graff

I have recently been asked by several people to post my fish taco recipe. I do have it posted here, in my Menu Plan Monday post, but thought they were great enough to not have to share the limelight! – pun intended.

Prepared for your life to be changed. These tacos are amazing. If you haven’t ever tried fish tacos before, don’t scrunch up your nose. Instead, grab some fish fillets, tortillas, lime, cilantro, shredded cabbage and avocados and brace your self!

This is a modified recipe from a long-time friend of mine.
The fish tacos of all fish tacos!

The fish tacos of all fish tacos!

Fish Tacos

(Serves 2: 2 tacos each).
All you need:
¼ cup fat-free plain Greek yogurt (or sour cream)
1 lime, juiced
1/2 tsp salt, divided
¼ tsp black pepper, divided
2 cups shredded cabbage
½ cup chopped cilantro
½ jalapeño, seeded and diced (optional)
4 green onions, diced
2 (8 oz each) white fish fillets (tilapia, cod, mahi mahi, swai)
1 tbsp canola oil
4 corn tortillas or crunchy taco shells
1/2 avocado, sliced

All you do:
1. In a medium bowl, mix Greek yogurt, lime juice, ¼ tsp. salt and 1/8 tsp. black pepper. Reserve half for dressing later.
2. Mix half of dressing with cabbage, cilantro, jalapeño and green onions. Set aside.
3. Season fish with remaining ¼ tsp. salt and 1/8 tsp. pepper. Cook in oil in skillet for 8-10 minutes or until it is opaque and flaky.
4. Heat a separate pan on the stove. Spray the pan with cooking spray, taking time to warm both sides of the tortilla.
5. To assemble taco, place fish into tortilla; top with cabbage mixture, sliced avocado and remaining dressing.

Nutrition facts per serving: Calories 510; Total Fat 19 g; Saturated Fat 3.5 g; Carbohydrates 33 g; Dietary Fiber 6 g; Protein 52 g; Sodium 730 mg

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