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Culinary Insights - Nicole Cormier

Magic Breakfast Combination for Kids and Adults | Nicole Cormier RD, LDN of Delicious Living Nutrition

The real challenge is getting the foods we need in the correct combination to manage our blood sugars, energy levels and hunger though out the day, meaning we really need to focus on getting protein AND fiber every time we eat, especially at breakfast.

For example, some of us may just have a bagel or muffin for breakfast, which will spike your blood sugars and result in low energy levels and more cravings for the rest of the day. It is the protein and fiber combination that really fuels your body the best. So, let’s practice with breakfast to set the tone for the day.

Breakfast fuel should include a Protein + Whole Grain + Fruit — Nicole

Fruit and Cheese Quesadilla

Ingredients

  • Joseph’s Brand Tortilla or Brown Rice Tortilla (Gluten-free)
  • 1/2 cup of Berries, Sliced Peaches or Seasonal Fruit
  • 1/4 cup shredded or sliced Mozzarella or Cheddar Cheese
  • 1 tablespoon of Local Jam
  • 1 teaspoon of Maple Syrup

Preparation

Place tortilla in a frying pan on low to medium heat. Spread jam to cover half of the tortilla, then place fruit over jam. Sprinkle mozzarella over fruit and fold over the tortilla to cover ingredients. Heat until cheese is melted. Cut and drizzle maple syrup over quesadilla and serve.

Egg and Kale Quesadilla

Ingredients

  • 2 Eggs
  • 1 TB Milk or Coconut Milk
  • 1/2 cup of Kale
  • 1/2 cup of other Seasonal Vegetables: Tomato, Onion & Garlic.

Preparation

Place Olive Oil in frying pan on medium heat. Saute the onion and garlic for 2 minutes, then add kale and tomatoes for 3 minutes. Whisk eggs and coconut milk in a small mixing bowl and scramble in frying pan with vegetables. Place to the side after cooked. Place tortilla in a frying pan on low to medium heat. Add scramble in the center of tortilla and add cheese and fold over to cover ingredients. Cut and Serve.

 

Insights and Recipes Courtesy of Nicole Cormier RD, LDN

brown basmati rice

Brown Basmati Rice Salad | Authentically You! Wellness

This recipe comes courtesy of Lara from Authentically You! Wellness.

Ingredients

  • 10 oz Brown Basmati Rice (uncooked)
  • 20 oz Boiling h20
  • 1 TBL EVOO
  • 3 Scallions, finely chopped
  • 1 Organic Cucumber (chopped into bite size pieces, leave peel on)
  • 2 Large Tomatoes, finely chopped
  • 1 Red Pepper, finely chopped
  • 1 Red, Sweet Apple, cored and chopped, unpeeled (optional)
  • ¼ cup Raisins (optional) Or Dried Cranberries
  • 10 oz Raw Walnuts, Unsalted, finely chopped (optional)
  • Avocado (optional)
  • Any Dressing (optional): Balsamic Vinaigrette or Raspberry Vinaigrette or Extra Virgin Olive Oil & Balsamic or just plain sea salt, is the way I love this!
  • Sea Salt
  • Freshly ground Black Pepper (optional)

Preparation

Cook the brown basmati rice as directions indicate (I like to coat the rice in the oil prior to adding in water), bring to a boil, cover and simmer for allotted time, which is typically about 40 mins, until water has been absorbed. Also, feel free to double this recipe as it stands up well in refrigerator throughout the work week. It is essentially a 2:1 ratio (H20 to rice).

Meanwhile, chop / dice vegetables  into small bite size pieces and place into large bowl to mix.

Once rice has cooked, drain excess H2O in colander and allow to cool a bit. Once on cool side (you can always stir everything together whilst warm, it is delicious!),

Add rice to chopped vegetables, give a stir and plate up.

This is great served over raw spinach and mixed greens, along with individual serving sizes of diced up pre-boiled or grilled chicken (mixed right into the rice serving, before going onto plate), chopped up avocado (1/2 per individual serving, if you like) and then a bit of dressing or perhaps just sea salt and freshly ground black pepper.

Experiment. See what feels right for you. Tofu is also a nice alternative to this (as opposed to chicken). Sometimes I skip the apple, raisins and walnuts and keep it on the purely vegetable side, depending upon what feels right that day.
Top it off with some fresh chopped parsley, if you’ve got it on hand.
This recipe stores really well by keeping the chicken/tofu/avocado separate.
Be Well. Eat Healthy. Love.