It really irritates my that Nutella is marketed as a healthy breakfast food. It’s not! One serving, 2 tbs, has 21 g of sugar! That’s more sugar than you’ll find in two servings of frosted flakes.

(Image source NYtimes.com)

I later discovered an alternative to Nutella- Justin’s Chocolate Almond butter and hazelnut butter. With only 7 g of sugar, it’s a healthier option to reach for when craving a chocolatey nut butter. Unfortunately, as delicious as Justin’s butters are, they’re just too expensive for me. $9.99 per jar is steep when you’re tempted to eat the whole thing at once.

(Image source swansonvitamins.com)

It recently dawned on me that I could make my own healthier version of Nutella using the almond butter I buy at Costco! For $10, you get 26 oz of nut butter instead of just 16 oz. I like that this recipe is easy to make, but it’s just labor intensive enough to discourage you from going back for more.

Here’s how to make your own single serving of homemade Nutella with only 1-2 g of sugar:

Ingredients:
1-2 tbs (or 1 heaping spoonful) creamy almond butter
4 drops of liquid stevia (or just a tiny bit of your favorite sweetener)
1 tsp unsweetened cocoa

Combine the three ingredients in a small bowl and blend thoroughly with a spoon.

For a creamy, frosting-like variation, add 1-2 tbs of True Whip or your favorite whipped topping. You could use homemade whipped cream for this. I chose True Whip (found at Whole Foods) because it’s made from slightly better ingredients than regular Cool Whip and has only 25 calories and 2 g sugar per serving.

Wow, with the addition of whipped topping takes this treat to another level. Tastes like cool and creamy s’mores!

Keep in mind that this is still a dessert, not a health food! You could probably have it with breakfast knowing it’s a better choice than regular Nutella, but always enjoy nut butters in moderation unless you’re looking to bulk up.

June 21, 2013protein, recipe

Grain Free (paleo) Chicken Cordon Bleu

KarolinaChicken, GF, Paleo Leave a comment

After making grain free eggplant parmesan last week, I decided to try the breading out on something else. This time I made a tasty variation on chicken cordon bleu. I used what I had on hand for the stuffing- spinach, parmesan, mozarella, and BACON!

Ingredients:
Several spinach leaves
2 chicken breasts, skinless
2 slices of bacon
2 tbs shredded mozarella
2 tbs shredded parmesan
2 tbs almond flour
2 tbs ground flax
Coconut flour (for dusting)
1 egg
Paprika
Salt
Pepper
Thyme
Paprika
Garlic
Toothpicks

1. Make PERFECT bacon by placing the slices on a baking sheet in a single layer and setting in a cold oven. Turn the temperature to 400 degrees and pull the bacon out after 15-20 mins.

2. While the bacon is in the oven, pound the chicken breasts very thin (1/4″) by sealing in a ziplock bag and pounding with a mallet.

3. Prepare the breading by combining almond flour, ground flax, a sprinkle of thyme, garlic, and some salt and pepper. In a separate bowl, whisk the egg with a bit of paprika.

4. Place spinach leaves on the chicken breast, followed by bacon slices, then shredded cheese. Roll the chicken and fasten with toothpicks. This is the most frustrating part. If you over stuff the chicken, it will be a nightmare to fasten.

5. Sprinkle the chicken “packets” with salt, pepper, and a dusting of coconut flour. Dredge the chicken in egg, then coat in the breading mixture. Place on a lightly greased baking sheet.

6. Bake at 350 degrees for 20-25 mins, or until the chicken is no longer pink when sliced open.

Hooray for juicy stuffed chicken!

June 20, 2013recipe, treats

Coconut flour pumpkin mug cake

KarolinaCoconut flour, GF, mug, pumpkin Leave a comment

This recipe is almost sugar detox friendly, but I cheated a little bit with the addition of stevia. Sometimes dessert cravings strike and you just need a little instant gratification without too much guilt. This dessert is perfect for times like that.

Ingredients:
1/4 c pumpkin purée
1 egg
2 tsp vanilla
1 tsp coconut oil
2 tsp honey or 1 packet stevia
1/2 tsp cinnamon
1-2 tbs milk
2 tbs coconut flour
1/4 tsp baking powder
Dash of salt

1. Mix wet ingredients and dry ingredients separately. Combine in a lightly greased mug.

2. Microwave for 90 seconds. Enjoy!

The pumpkin works well in this recipe! It keeps the coconut flour moist. I had my mug cake with a little whipped cream.

June 20, 2013protein, recipe

Chicken lime soup with avocado

Karolinaavocado, Chicken, GF, Paleo, Soup Leave a comment

I bought a rotisserie chicken at Costco last night just before the warehouse closed. Unfortunately, all they had left were the “reject” chickens that nobody else wanted- the small ones with broken skin that were beginning to get dried out from sitting under the heat lamp so long :(

I took one of those poor chickens home and gave it a tasty makeover with this fresh tasting soup recipe:

Ingredients:

2 rotisserie chicken breasts
4 cups chicken stock
2 cups water
1 white onion, chopped
5 cloves garlic, minced
2 tsp oregano
1 tbs olive oil
1 green bell pepper, chopped
1 jalepeno pepper, seeded and chopped
1 avocado, diced
1/4 c lime juice
Salt, pepper to taste

1. Sauté onion and bell pepper with olive oil in a large saucepan. After a few mins, add the garlic and jalepeno. Sauté for a minute longer.

2. Add the chicken stock, water, lime juice, oregano and bring to a boil. As the soup is heating up, shred in the chicken breast.

3. Season with salt and pepper until you like the flavor. Place 1/4 of a diced avocado in each bowl and pour soup over it. Serves 4.

I typically avoid hot soups in the summer, but this one was particularly light and fresh. It’s a great dish to enjoy on your porch or balcony on a breezy summer evening!

June 18, 2013recipe, treats

Sugar detox mug cake

KarolinaGF, mug, Paleo Leave a comment

I finally decided to take on the challenge of making a sugar detox friendly dessert! This mug cake is a perfect treat to enjoy when you’re craving baked goods and need them now!

Ingredients:
1 egg
1/2 green tipped banana
2 tsp vanilla extract
1 tbs coconut milk (or whole milk)
2 tbs coconut flour
Dash of salt
1/4 tsp baking powder

1. Begin with a lightly greased mug. Mash the first 4 ingredients well. Add the remaining three ingredients and combine thoroughly.

2. Microwave for 1:30-2:00 mins until the batter has risen and is set.

3. If you’re feeling fancy, top the mug cake with a sprinkle of cocoa powder or make a banana cream “frosting” by blending the remaining 1/2 banana with a bit of heavy cream or coconut milk.

Not bad! It’s a bit dry and not as sweet as it could be (obviously), but it’s pretty darn good for a no-sweetener dessert!

I’ll work on other variations for you to try soon!

June 18, 2013food

10 foods to keep in your kitchen

KarolinaTips Leave a comment

On any given day, you’re bound to find these 10 foods in my kitchen! Here’s the list and why I like to keep each item on hand:

1. Almonds

23 of these nuts, 1 oz, contain 3.3 g of fiber and 6 g of protein. What’s more, they’re a filling snack that is now thought to contain only 120 calories per ounce- not 160 like we’ve always been told! Our bodies are unable to absorb them completely as they pass through our digestive system, so some granules pass through undigested. Almonds are a great portable snack! I like to enjoy them as almond butter and almond flour as well.

2. Green apples

Tangy and lightly sweet, this fruit is a staple for making green juices with spinach and kale. Green apples are rich in LDL cholesterol lowering soluble fiber and they keep for a long time compared to some other fruits.

3. Lemon juice

Can’t live without it! I use lemon juice to flavor my water everyday. It helps me to drink much more water than I otherwise would. Another potential benefit is that it creates an alkaline ash in the body to counteract naturally acid forming foods. I’m not sure that really matters much, but it makes me feel even better about drinking it!

4. Sriracha

I put this stuff on everything! It’s spicy and gives savory foods the best flavor. I use this for flavor, not nutrition, but spicy foods are thought to boost calorie burn slightly.

5. Egg Whites

This lean protein source is ready to eat in minutes. It provides easily absorbed, incredibly bioavailable protein and all the essential amino acids.

6. Quinoa

This superfood is also a complete protein source containing all nine essential amino acids! It cooks in 15 minutes, is gluten free, and contains nearly double the fiber of most other grains. Try it as mac & cheese and your mind will be blown!

7. Salmon

I like to keep canned salmon on hand because it’s convenient for last minute meals, like salmon cakes and salads. Salmon is a great source of protein, Omega 3 fatty acids, and calcium. Canned salmon is also very low in mercury, making it a safer choice than swordfish, ahi tuna, and Chilean sea bass.

8. Spinach

I get bored of using the same vegetables all the time, so I usually switch up which ones I use based on what’s in season or what I feel like cooking. Spinach is the exception. I never get tired of this nutrient packed veggie! It’s full of iron, vitamin K, potassium, and B vitamins among other nutrients. It doesn’t change the taste of foods you put it in, so it doesn’t hurt to toss a handful into every smoothie, soup, and stir-fry! At 10 calories per cup, you can really bulk up your foods with it- guilt free!

9. Onions and Garlic

These two allium vegetables provide the depth of flavor I like in all my cooking. I use them in Italian, Asian, and Hispanic inspired dishes. They are flavonoid rich to prevent heart disease, naturally anti microbial to fight infections, and packed with cancer fighting compounds.

10. Plain Greek Yogurt

Greek yogurt has twice as much protein as regular yogurt and the plain variety is so versatile! I like to use it in smoothies, desserts, and in savory dishes as a replacement for sour cream.

Ok, so I actually have 10 more foods for this list… Stay tuned! What foods do you keep on hand at all times?

June 17, 2013fitness, food

What to do when you’ve cheated on your diet

KarolinaDiet Leave a comment

I blew the sugar detox BIG TIME today. It was the perfect storm of bad circumstances. I didn’t eat much breakfast this morning because I forgot about a doctor’s appointment. The appointment was one of those really unpleasant ones. Then I got stressed out about a scheduling mishap with a cooking demo I’m doing this Wesnesday. Finally, I spotted my kryptonite at work: shortbread cookies from Scotland. Tired, hungry, and PMS-y, I had one… And another… And when I was counting the wrappers in my trash can after this disaster, I counted 19. Eeek!!

I’m sure this has happened before to even the most motivated dieters and detoxers. Here’s how you can recover quickly and be back on track in no time:

1. Forgive yourself. Be kind! Don’t beat yourself up about this. Even a BIG slip up (like mine) doesn’t have to derail you for good! You’re human- you can’t be perfect all the time.

2. Think about how you feel physically. Are you bloated? Jittery? Distended? Sleepy? Nauseous? Take note of how you feel and use it as a reminder that the temporary pleasure of eating the junk food you’re craving comes with some unpleasant side effects.

3. Drink tons of water. Think about how the water is going to help clean you out! The more water you drink, the better. Give yourself credit for doing this. Try some mental praise like, “good, drinking water shows that I am capable of making good decisions!”

4. Reflect on what caused you to make the bad food decision you made. Was it a circumstance? A tempting food you shouldn’t keep around? Were you thinking too much about something that’s not part of your food plan? Identify the trigger and come up with a game plan for similar situations in the future. For example, if browsing the Pinterest dessert boards makes you crave unhealthy treats, make the decision to stop looking at “food porn!” If you know Cheetos are too much of a temptation, don’t keep them in your house.

5. Don’t skip your next meal! You may be tempted to, but skipping dinner tonight or breakfast tomorrow can cause you to slip up again and send you on a roller coaster of out of control hunger. At the very least, have a green juice for some refreshing nutrition you can feel good about!

6. Do something to concretely determine that you are back on track now. Don’t wait till tomorrow! One bad choice won’t take you very far off the path to better health. In fact, the ONLY healthy choice you have to make is your very next one! Take it one step at a time.
Sometimes it’s nice to paint your nails as a symbolic way of drawing a clear line to remind yourself that now you’re going to be back on track with making good decisions.

7. Have some fun to cheer up! Dance, listen to your favorite song, go window shopping, or take a fun fitness class. That’s what I decided to do tonight! After my stomach settled, I drove to Elevé for a workout I hadn’t tried before.

Elevé offers different types of trampoline fitness classes, including HIIT training, flexibility, dance, and core. Tonight’s class was a combination of plyometrics and strength training with free weights. What a pretty studio!

The instructor, Alejandro, had a great teaching style and lots of energy! I loved his music, creative exercises, and the the burn I felt afterward. He was kind enough to let me take the class barefoot… I had left my sneakers at work.

I’ll be sure to tell you about the other classes at the studio as I try them, but so far I can definitely recommend checking Elevé out for a free class!

Can’t wait to bounce around on one of these next time!

So the moral of the story is that you don’t have to hate yourself for messing up your healthy eating plan. It won’t matter in the long run! Just stay positive by following the tips I mentioned. If you have any ideas to add, I’d love to hear them!

June 16, 2013protein, recipe

Turkey Lettuce Cups & Homemade Hoisin Sauce

KarolinaTurkey 2 Comments

Hoisin sauce is easy to make at home! This recipe beats the bottled kind with stabilizers and artificial ingredients:

Combine:
1 tbs rice wine vinegar
2 tbs low sodium soy sauce (or coconut aminos)
1 tbs almond butter (or peanut butter)
1/2 tbs agave or honey (or leave it out)
1 tbs sambal olek (chili paste)
1 tsp sesame oil

Begin by browning 1 lb of lean ground turkey in a pan. Add 1 can diced water chestnuts, 1 tbs minced garlic, and 1/4 cup chopped green onions. Stir in the hoisin sauce. Serve in lettuce or cabbage cups.

This dish is easily packed for weekday lunches- just store the lettuce leaves separately from the seasoned turkey.

Ugh- what a terrible picture! I hate fluorescent lighting. I’m excited to work on improving my food photography in the coming months. For now, trust that these recipes taste better than they look!

June 16, 2013food, restaurants

Honey Salt: Another Detox Friendly Restaurant Option

KarolinaHoney Salt, restaurant, sugar detox Leave a comment

I had a blast hanging out with my sister yesterday at the spa! We took advantage of an awesome locals discount at the M Resort. Vegas locals: you can get all day access to the fitness center, pool, and spa facilities with the purchase of a manicure (<$27). Can't beat that!

I was starving after the spa!! Hard day, I know ;) My husband, sister, and I decided to check out Honey Salt for dinner. It's a cute little farm to table bistro in Summerlin. My sister and I had been there for their out-of-this-world bread pudding and brown bag apple pie a few months ago, but this time we were excited to try the dinner fare.

I was really excited to see seared sea scallops with truffle oil sauce, charred cauliflower, and cauliflower purée on the menu! I didn't have to sub out anything. Great dish!

Colby had the burger, which is one of the highest rated burgers in Vegas! It’s beautiful and comes with its own little bottle of ketchup :)

My sister had the special- a braised, bone-in pork chop with polenta and sautéed mushrooms. We all loved the food!

I’m excited to go back to try the heirloom tomato caprese salad with figs and shaved chocolate. It sounds heavenly!

Colby and I enjoyed some great hiking at Mt Charleston today after a hearty breakfast at Bagel Cafe:

I should probably fill you in on a few thoughts I’ve had about the 21 Day Sugar Detox. Today is day 14.

I’ve been doing “ok” on the detox, but I have not been 100% strict. The guidelines are so legalistic. I’m at the point now where the rules are getting on my nerves and I just want to eat good, balanced meals all week and have treats on the weekends! Ultimately, my goal in doing this detox is to get to a cleaner diet overall. I think I’ve achieved that so far. I worry that if I keep on depriving myself of certain foods, it may lead to a massive binge food “retox” after I’m done “detox”ing. Have you ever had that experience? I feel like it happens often to people who severely restrict their food choices. I’ve fallen for that in the past with the Atkins diet and other restrictive eating patterns. Inevitably, I end up putting on lots of weight after coming off a strict eating plan. I’ve seen others have the same experience.

I don’t want to hate myself for having something delicious like this:

Or this:

Instead, I’ll shoot for eating clean and Paleo-ish for most meals, but then treat myself when I start to miss certain foods. Honestly, that probably won’t happen often since there are so many awesome healthy foods out there! I’ll keep on sharing recipes to convince you it’s true ;) Lots of times the healthier choice is also the tastier choice.

Karolina's Kitchen

from the dietitian to your kitchen

Author Archives: Karolina

Easy Homemade Nutella and Nutella Cream

Grain Free (paleo) Chicken Cordon Bleu

Coconut flour pumpkin mug cake

Chicken lime soup with avocado

Sugar detox mug cake

10 foods to keep in your kitchen

What to do when you’ve cheated on your diet

Turkey Lettuce Cups & Homemade Hoisin Sauce

Honey Salt: Another Detox Friendly Restaurant Option

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