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What to make this weekend

Happy Friday. This week has flown by. I don’t want even to think about the sheer number of words that have come out of my mouth while talking with patients or that I’ve written or typed in the past few days. I’m ready for a little downtime.

red lentil soup with hemp seedsSaturday I’m going to be helping set up for the International Restaurant and Foodservice Show of New York and then indulging in a little karaoke silliness—and hopefully Korean BBQ. Sunday plans include a half-shift at the hospital and hopefully some yoga.  I did a lot of cooking on Thursday so won’t be doing much food prep or recipe-testing over the weekend. I plan to enjoy a lot of soup and toast. Fancy, I know.

For those of you who plan to spend some time in the kitchen, what’s on the agenda? Any fun experiments you’d been meaning to try? Here are a few things that caught my eye this week:

I love the idea of making my own fermented foods at home, but I’m such a scaredy-cat. Some years ago, my then-boyfriend made cashew cheese that spent a week wrapped in a towel in a cabinet, and after I ate some, I laid awake for hours waiting for botulism-related eye twitches to set in. Still, this recipe for homemade sauerkraut (in a mason jar, no less) sounds pretty badass.

A bunch of clicking around led me to this 2010 post for an egg baked into a sweet potato on The Daily Balance. Um, I need this in my life.

Speaking of vegetables, I loved this article on what a serving of vegetables looks like. A good visual makes all the difference.

Maybe it’s my age, but I feel like all of a sudden I know tons of people who are having babies. These lactation cookies from the Fitnessista would be a great gift for a new mom. Since I am a terrible baker, I’ll just keep sending goodies from Mouth or ordering from the registry, but you can try to make them…

What are you up to this weekend? Any recipes you’re planning to try? 

Thinking Out Loud: Giveaway Winner and other stuff

Happy Thursday. Welcome to another Running with Spoons Thinking Out Loud link party, where stream-of-consciousness is the name of the game. Thanks to Amanda for hosting.

First things first: the winner of the RedPack Tomato giveaway is Kaylin. Congrats! Send me a message* so I can get the goodies on their way to you ASAP!

So, now that that’s out of the way, let the randomness begin…

1.) Are we done with the snow yet? I mean, seriously. Forget made for walking—these boots have f***ing had it.

2.) A few days this week I’ve made an egg sandwich for lunch. Something in me seems to think “sunny-side up” somehow equates to honest-to-goodness sunshine. There is some vitamin D in there, so maybe one could make a biochemical case for it…

egg sandwich and salad

3.) I continue to rely on music an embarrassing amount. Sunday I’ll post a few of the tunes I keep going back to because I don’t want to overload you today. That said, “Thank you for your wine, California.”

4.) Speaking of California, now that someone I know is moving out there, every time I turn my head or tune in to the radio or log on to social media, everyone is all “San Francisco.” Did I mention I’m sick of this east coast winter?

5.) And because maybe I can’t wait until Sunday, here’s another song (also with California in it) that came up while I was doing a Blonde on Blonde album radio on Spotify the other day. How random, but not. There must be some kind of sneaky algorithm at work. Regardless, I’d forgotten how awesome this is.

6.) I always see bloggers posting gorgeous desserts and pizzas and pretty, festive things, and I’m like, “What the eff am I doing with my life that I never have any occasion to make dessert for?” Then again, there are occasions to which I bring the wine and the green stuff (aka vegetables), so I guess we all just have to play to our strengths. Besides, as a dietitian, it’s probably a good thing that sugar is not my specialty.

7.) I need a real camera. Suggestions?

Whats on your mind today? What kind of camera should I buy so I can best take pictures of eggs and oatmeal? 

About that message:

*email: info(at)jessicacordingnutrition.com

What I Ate Wednesday #204: Running on empty

Happy What I Ate Wednesday. How’s your week going so far? Anyone else noticing any full-moon madness? This week has been full of all kinds of stuff. I’m just trying to go with the flow while remembering to dot the i’s and cross the t’s. Oh, and by the way, today is the last day to enter the RedPack Tomato giveaway. Winning a prize would be a nice treat this week, right?

So, back to our regularly-scheduled WIAW-ness. Saturday at the hospital was more or less routine. Despite operating on 3 hours of sleep, I felt surprisingly okay. I think it was the sunshine and extra-chatty patients. Or it could have been the quart of coffee I had on my way to work…Yeah. Saturday, also known as the day I drank a quart of black coffee on an empty stomach and felt nothing.

Here’s what I ate to get me through my shift:

  • WIAW 204Breakfast: Zucchini bread oatmeal with peanut butter
  • Lunch: A small kale salad with steamed peppers and homemade miso dressing; lentil soup
  • Snacks: A Jarlsberg mini; an apple; (unpictured) plain Greek yogurt with coconut flour cinnamon, and cocoa powder when I got home
  • Dinner: Salmon and veggies that I’d mixed with hummus I’m trying to use up (class); a dark chocolate wedge for dessertsalmon and veg
  • Bedtime Snack: Sliced banana with nonfat ricotta and a drizzle of maple syrup (ugly picture, but there you have it)banana and ricotta

How do you cope with lack of sleep? 

To see more WIAW from other bloggers, visit founder Jenn’s blog Peas & Crayons.

Happy National Nutrition Month (and an announcement)!

National Nutrition Month

Did you know that March is National Nutrition Month? This annual campaign, sponsored by the Academy of Nutrition and Dietetics, is all about highlighting the importance of making informed food choices and balancing a nutritious diet with physical activity.

This year’s theme is “Bite into a Healthy Lifestyle.” This is a great time to focus on filling your plate with nourishing foods that help you maintain a healthy weight and fight disease. Working movement into your day amps up your quality of life even more, helping you feel—and, yes, look—great.

To help my clients reach their goals even when they’re on the go, I have begun offering a new tool called MobileRD, which lets users track their food intake, workouts, stress levels and more right on their smartphone. The service includes regular one-on-one feedback from a dietitian (aka, yours truly) and video conferencing. I’m offering several different levels and payment options. Feel free to check out my website for details or email me at info(at)jessicacordingnutrition(dot)com.

Red Lentil Soup.

Happy Monday! How was your weekend? Anyone feeling like they need to get back into the nutritional swing of things this week? Oh, and it’s a new month in which we welcome Daylight Savings and a new season, so hey—cheers to new beginnings.

red lentil soup with hemp seedsHere’s another recipe featuring Redpack tomatoes. There’s still time to enter the giveaway. I’ll announce the winter on Thursday.

As I mentioned the other day, I’m obsessed with red lentils lately, and this soup had to happen. My favorite way to eat it right now is over steamed kale with hemp seeds sprinkled on top, but you can totally go the traditional route and just, well, eat it as is. Have a salad on the side to get in some greens, whatever. You could also try it with a poached egg on top like I did for breakfast the other day. Weird but good.

Ingredients:

  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 1 stalk celery, diced
  • 1 carrot, diced
  • 1 cup red lentils, rinsed
  • 4 cups water (maybe more)
  • 1 28-oz can crushed tomatoes
  • Salt & pepper to taste

Directions:

  1. In a large pot, sauté garlic, onion, and carrot.
  2. Add lentils and water. Bring to a boil. Lower heat and simmer on low until lentils are tender (about 15-20 monites), stirring occasionally. Add more water if needed.
  3. Add tomatoes. Bring to a boil again and then reduce heat to low. Cover and simmer about 30 minutes. Season with salt and pepper to taste.

Do you like red lentils? What food(s) are you obsessed with lately? 

A Small Collection of Joyous Things

This week.

Imagine a hot yoga-meets-bootcamp class with a relentless instructor, but now flip the thermometer upside down and there you have it: That pushed-to-the-limit, “is the hard part over yet” moment where all you can think about is how much you want a sip of water.

just for giggles

just for giggles

I can’t be the only one out there who could use a little reassurance that seasons come and go and that winter will not last forever. Things get tougher, they get easier. Stories end and begin and doors open and close and there are windows you forget about and sometimes maybe it’s enough to just put one foot in front of the other and remember to brush your teeth before bed.

Today brings a new month and this month brings a new season. In a few weeks, we’ll be over bone broth and soups and stews and instead talking spring detoxes and other madness. Green stuff. Fiddleheads, even. I’m looking forward to making new self-indulgent playlists on Spotify too.

I feel like I’ve been talking about music a lot on here lately—probably because I’ve been clinging to it like a freaking teenager. There’s something about the cold that amps up the intensity and drives us to our most basic coping mechanisms. I hear a lot from clients about sugar and carb cravings and feeling sad this time of year, which often leads to a discussion about serotonin regulation or vitamin D deficiency from lack of sunlight.

Whatever it is you’re doing to get through, take a deep breath and remember that you only have to hold out a little bit longer. March is here. Spring is coming.

In a very tiny shell, here is this week’s gratitude list:

When I need it most, I always manage to come back to this line from this Bob Dylan song:

“Everything passes, everything changes, just do what you think you should do.” 

Yes.

What do you do to get through winter?

Pan-Seared Scallops

Happy Saturday. How’s your weekend going? Remember last week when I said I was doing the fish-on-Fridays thing? Today I thought I’d take a second to share one of my go-to recipes.

Scallops are one of my favorite types of seafood ever. I think they’re tied with salmon for top honors. They also happen to be high in protein, low in fat, and will set you back about 100 calories per serving. They’re also a great source of vitamin B12, iron, and zinc. Scallops are what I make when it seems the world is going wrong and I need a little reminder that I’m not completely powerless. In the face of sweeping change, I can still get a nice sear on some goddamn scallops. Seriously, though—these look all fancy but are so easy I’m a little embarrassed to call this a “recipe.”

farmigo scallops and arugulaThat said, here’s how I make pan-seared scallops…

Ingredients:

  • 1/4 lb sea scallops per person
  • Butter or olive oil for pan (I like to put olive oil in a spray bottle)

Directions: 

  1. Heat oil/butter in a skillet or sauté pan over medium heat.
  2. Add scallops. Cook until beginning to brown (usually ~2-3 minutes).
  3. Turn over and cook until browned on the other side (another 2-3 minutes) and scallops are just barely opaque in the center.
  4. Serve immediately.

Lately, my favorite way to enjoy scallops is over a light arugula salad. I’ve been getting mine from Satur Farms through Farmigo. This makes a nice lunch when paired with avocado toast. You can also sauté greens and cook up some red lentils like so.

 Do you like fish? What’s your go-to comfort food/recipe? 

What to make this Weekend

Happy Friday! How’s your week been? What are you looking forward to this weekend? I’m working at the hospital, so food-wise, we’re looking at a lot of pre-made oatmeal, salads, and the like. Pros and cons.

For people with normal lives/work schedules, weekends are a great time for food-prep and trying new recipes. I’m always on the lookout for great ideas for myself and my clients and loved this round-up I saw on The Kitchn this week. Amanda Hesser’s “Fancy Refrigerator Salad” over on Food 52 sounds pretty dope too. Apparently I say, “dope,” now. Year of Changes, what did I tell you?

Red lentil soup with egg Lately, I’m obsessed with red lentils. As I mentioned the other day, they’re one of my mainstays. Sunday night, I made pan-seared scallops with spinach & pancetta over red lentils (similar to this business from summer, 2013). Tuesday, I made a giant pot of red lentil soup (recipe coming Monday) that I enjoyed in various forms throughout the week.

I think, by far, the strangest was Thursday’s breakfast, which was enjoyed post-yoyga and errands: ~ 6oz (all that was left) of soup with some roasted cauliflower and eggplant, served over steamed kale and topped with hummus, Trader Joe’s eggplant dip, and a little goat cheese. Oh, and a poached egg because, well, duh. I feel like there needs to be a cookbook called, “Yes, you can put an egg on that.” Or “If you liked it then you should have put an egg on it.” Or “Poached Eggs: A love story.”

While we’re on the subject of morning meals, it never hurts to keep in mind that Protein + Fat + Carbs = Breakfast that actually gets you from Point A to Point B, even if you end up staying in your sweaty gym clothes until, like, 1 pm. Ah, the glamor of working from home…

It’s probably a good thing I will not have much cooking time this coming weekend, as my freezer is once again running out of room. And because I need to stop listening to Andrew Bird’s “Lazy Projector,” which has become my comfort-soup-making song as of late. I’ve got it bad, like, “listen to it on repeat” bad. Sorry, neighbors. And by that, I mean #sorrynotsorry. Le sigh, as the kids say.

What are you up to this weekend? Any cooking projects or food prep on the agenda? What song(s) can you not stop listening to? 

 

Thinking Out Loud

Happy Thursday. Welcome to another Running with Spoons Thinking Out Loud link party, where stream-of-consciousness is the theme of the day. Thanks to Amanda for hosting.

* You still have a few more days to enter my Redpack giveaway. I’ll announce a winner next Thursday!

*Leave it to Cosmo. But no personality quiz telling me what my whiskey order says about me on a date? how to drink whiskey

(For the record: neat when I’m being myself, rocks if I’m on good behavior in mixed company or it’s hot in the room)

*Every year, the National Eating Disorders Association sponsors a weeklong campaign that works to increase visibility and connect people with resources to address disordered eating and help themselves and their loved ones get the support they need to recover. This year’s campaign runs from February 22-28th. I’ve been blown away by the articulate, moving blog posts and articles I’ve read on the topic this week. I also felt this post does a great job of highlighting the campaign and its importance in increasing awareness of eating disorders and early intervention.

*I’m realizing that the theme of this winter/year for me so far is change. Ch-ch-ch-ch-changes…Pros and cons. Happy Return of Saturn to me. As an incurable optimist, for better or worse, I’m operating under the belief that it’s all eventually going to make sense and things will happen the way they’re supposed to happen. Because the way I cope with anything is to work my butt off, I have tons of things going on in my little mad scientist lab.

*Speaking of, lots of editing and behind-the-scenes tech stuff going on this week. Though my default is to freak out over anything with computers, I am practicing patience.  

* Nothing like a good impulse buy. Easy portion control too. I’m such a nerd that I get excited about new things to share with clients. TJs mini chocolate

What’s on your mind this Thursday? 

What I Ate Wednesday #203

And here we are again, What I Ate Wednesday.

Saturday I attended the Integrative Healthcare Symposium here in NYC. I only attended in the morning but got so much out of the sessions I attended. First up was dietitian Ashley Koff’s presentation on ways to help patients manage PMS by focusing on digestive health throughout the month. This was so up my alley! Menstrual issues are a huge part of what I work on with clients in my private practice, and I loved hearing about some others ways to address hormonal shifts that occur throughout the month. I loved that a lot of the same suggestions were applicable to patients going through menopause as well, since that’s something that also comes up.

I also sat in on a talk about fibromyalgia diagnosis, as it’s something I encounter sometimes at the hospital and don’t know nearly enough about. I think my curiosity can be traced back to the summer I was 24 and felt like I was falling apart. My then-boyfriend told me, “You’d better not come home with a diagnosis of fibromyalgia or whatever” when I told him I was going to see a doctor about feeling brittle, run-down and depressed. Turned out I was just deficient in vitamin B-12 because I’d been trying to follow his vegetarian diet, but that is neither here nor there.

The last session I attended Saturday morning was a great panel discussion on digital healthcare and how practitioners can utilize technology to improve the care we give. There was also some talk about issues that have as yet to be worked out, such as privacy related to electronic health records.

As far as food goes (this is What I Ate Wednesday, after all), I did not sleep well the night before and since I was also still getting over my cold, felt really disconnected from my hunger on and off throughout the day.

Breakfast: It was a good thing I’d made these yogurt-based overnight oats the day before, otherwise, I’m not sure breakfast would have happened, especially since it was not even 7 a.m. when I realized I had to eat and get out the door. Fortunately, I made it through the whole morning of lectures. Only two big-ass cups of black coffee were required ; )overnight oats

Lunch: By the time I got home around 1:00, I was finally aware of being hungry—terribly hungry. I threw together a quick salad with leftover roasted veggies and grabbed some red lentil soup from the freezer. 10 minutes later: lunch. A tablespoon of hemp seeds on top of the soup added extra protein. I also had a square of dark chocolate. salad and red lentil soup

Fortunately, my post-lunch nap refreshed me without spacing me out too too much, and I actually crossed some stuff off the old to-do list.

Snack: Even though it was snowing, the only thing that was appealing when I finally realized I was shaky-hungry was a green smoothie. It’s amazing how being sick, tired, and/or stressed messes with your appetite. This hit all the right notes, though. I kept it simple with coconut milk, protein powder, half a frozen banana, kale, cinnamon, and ice. A little garnish of roasted coconut chips made it pretty. green smoothie

Dinner: I kind of laughed at myself as I was throwing dinner together because it’s exactly the kind of thing I’m always telling clients to do with leftovers. This was leftover pulled pork from a local BBQ place. I doctored it up with steamed kale and a sweet potato. There was, like, a teaspoon left of the BBQ sauce (heavy on the vinegar I think—it was awesome), and you better believe I enjoyed every little drop. BBQ and kale

 

Snack: I was still a little hungry before bed, so I had a sliced banana with some peanut butter and a few chocolate chips (~1 tsp). Perfection. Banana with PB & chocolate

I like to think the mix of potassium, magnesium, and tryptophan in there helped me sleep. It might have also been the NyQuil…I do love some aspects of Western medicine.

Do you doctor up leftovers? 

Today’s WIAW is being hosted by Goldilocks Fit. Hop on over to see more from other bloggers.

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