Nutrition & Diet Coach

Peggy Korody North San Diego Registered Dietitian Nutritionist

June Cooking Class: Summer Picnics with Peggy

Written By: Peggy Korody - Apr• 12•11

Tues. June 21, 6:30-8:30pm.  Cooking class – Summer picnics with Peggy Korody, RD, CLT. It’s time to pack up the picnic basket, head off to the park or beach and enjoy some good food. We’ll also talk about food safety, and cook up some tasty take along dishes. $49 (prepay by June 17th receive a 10% discount)

Location:
Center for a Healthy Lifestyle, in the “Little Yellow Cottage”
533 Lomas Santa Fe Dr.
Solana Beach, CA 92075

Reserve Your Place Now:

Pay by June 17th  $44 each(after June 17th $49 each):

For 2 $88:

May Cooking Class: Grill with Peggy

Written By: Peggy Korody - Apr• 05•11

Grill with Peggy Korody, RD, CLT

Wed. May 25, 6:30-8:30pm.

It’s time to grill! with Peggy Korody, RD, CLT.  Learn to cook salmon on a cedar plank, Jamaican rum chicken with mango salsa, and grilled potato salad with blue cheese vinaigrette, grilled veggies.  We’ll even grill the dessert, peach halves.  $49 (prepay by May 20th receive a 10% discount) pkorody@rd4health.com (I accept paypal), or call me at (858) 401-9936.

Location:
Center for a Healthy Lifestyle, in the “Little Yellow Cottage”
533 Lomas Santa Fe Dr.
Solana Beach, CA 92075

Reserve Your Place Now:

for one $49 :

for two $98 :

April Cooking Class: Spring Fruits & Veggies

Written By: Peggy Korody - Mar• 21•11

Spring Fruits & Veggies

Tues. April 26, 6:00-8:00pm

Spring is in the air – join me as I explore what is available at our local farmer’s markets and cook up some local veggies, such as Purslane, which is rich in omega-3, edible bowl Mexican Salad, and more.  We’ll finish with a strawberry dessert using our locally grown strawberries from Carlsbad.  $49 (prepay by April 22nd and receive a 10% discount) pkorody@rd4health.com (858) 401-9936.

Location:
Center for a Healthy Lifestyle, in the “Little Yellow Cottage”
533 Lomas Santa Fe Dr.
Solana Beach, CA 92075

Reserve Your Place Now:

For 1 $49:

For 2 $98:

Butternut Squash Bisque

Written By: Peggy Korody - Dec• 05•17

I love fall food choices, especially when it comes to squash.  This is a super easy, quick, fall soup to warm you up on a chilly day.  To cut down on prep time, I usually buy the fresh or frozen butternut squash that is already peeled and cubed. Squash can be difficult to peel.  I hope you enjoy!

p.s. If you are interested in making Garbanzo bean nuts, click here.

photo by Doug Korody

Butternut Squash Bisque

Ingredients

  • 16 oz. butternut squash, fresh or frozen, peeled and cut into cubes
  • 3 cups low-sodium chicken broth
  • 2 stalks celery, sliced
  • ½ medium onion, chopped
  • 2/3 cups milk
  • ½ oz. dry Sherry, to taste
  • Dash fresh ground black pepper
  • Toppings: see below

Instructions

  1. In a large saucepan add the butternut squash, chicken broth, celery and onion. Bring to a boil and simmer, uncovered, for 20 minutes or until the squash is tender. If the mixture gets too thick, add more broth or water.
  2. Using a hand-held blender, food processor, or blender, puree the soup mixture, until smooth. Return to saucepan and stir in the milk. Reheat, and then season with dry Sherry and black pepper.

Notes

Toppings: Sprinkle with red pepper flakes, pepitas, and chopped parsley. Or, as in my picture, I topped with crumbled bacon and Garbanzo bean nuts, and toast.

http://rd4health.com/1796/butternut-squash-bisque/

Garbanzo Bean Nuts

Written By: Peggy Korody - Dec• 05•17

Garbanzo bean nuts are a healthy snack, and you can change them up by changing the spices.  I like to top my Butternut Squash Bisque with them.  Here’s a recipe to get you started.

photo by Doug Korody

Garbanzo bean nuts

Ingredients

  • 1 (15 oz.) can garbanzo beans (aka chickpeas), rinsed and drained
  • 2 tablespoons extra-virgin olive oil
  • 1 ½ teaspoons curry powder
  • 1 teaspoon freshly squeezed lime juice
  • 1 teaspoon chili powder
  • ½ teaspoon sea salt
  • ¼ teaspoon paprika
  • ¼ teaspoon cayenne pepper

Instructions

  1. Preheat oven to 400º F and line a baking sheet with parchment paper.
  2. Once you have thoroughly rinsed and drained garbanzo beans, place them on a clean dish towel, wrap up the towel and rub them together to remove outer skins and to make sure they’re fully dry. Note: if they’re still wet, they won’t be as crispy.
  3. Transfer chickpeas to a large bowl and stir in olive oil, lime juice, curry powder, chili, powder, paprika and cayenne. Mix together so everything is coated.
  4. Pour chickpeas out into a single layer on lined baking sheet, then place in oven and bake for 40 minutes, or until crispy. Stirring once in a while.
  5. Remove from oven and season with salt. Let cool or serve immediately
http://rd4health.com/1800/garbanzo-bean-nuts/

 

Asian Inspired Leftover Thanksgiving Turkey

Written By: Peggy Korody - Nov• 27•17

I love cooking all the food for Thanksgiving and I also like the leftovers. Every year I try to do something different with my leftovers and this year I thought I would change it up with Asian flavors.  Check out this quick stir-fry.

Asian Inspired Thanksgiving Leftovers

Asian Inspired Leftover Thanksgiving Turkey

Ingredients

  • 1 Tbsp. vegetable oil
  • 2 cups leftover turkey, shredded
  • 1 1/2 cups leftover veggies (I used leftover green beans with spicy pecans and pancetta)
  • 1-2 Tbsp. green onions, sliced
  • Sauce
  • 1/3 cup teriyaki sauce
  • 2 Tbsp. soy sauce
  • 1 tsp. sesame seed oil
  • 1 tsp. ginger, minced

Instructions

  1. In a small bowl mix all the sauce ingredients, set aside.
  2. Heat a skillet over medium-high heat. Add the oil, and heat. Add the veggies, stir until heated. Add the turkey and cook 1-2 minutes. When heated through, add the reserved sauce. Heat 1-2 minutes.
  3. Remove from heat, and top with the sliced green onions. Serve.

Notes

I served this over scallion pancakes, but it would work with steamed rice too!

http://rd4health.com/1793/asian-inspired-leftover-thanksgiving-turkey/

Stuffed Mushrooms 4 Ways

Written By: Peggy Korody - May• 14•17

I like to create appetizers.  So, this month I thought I would come up with four different ways to stuff mushrooms.  Please use these recipes as a guide.  If you don’t like Portobello mushrooms, then use button mushrooms.  Use large mushroom caps or small ones that you can just pop in your mouth!  Also, if you didn’t use all the filling for say the Smoked Salmon Stuffed Mushrooms, you can use the leftover on a bagel the next morning or even on crackers.  As a bonus this month, I took video of me preparing each recipe, check it out on youtube.

photo by Doug Korody

Click here for Pesto Stuffed Mushrooms

Click here for Smoked Salmon Stuffed Mushrooms

Click here for Portobello Stuffed Mushrooms

Click here for Crab Stuffed Mushrooms

 

 

Smoked Salmon Stuffed Mushrooms

Written By: Peggy Korody - May• 14•17

I love smoked salmon served in many ways.  This recipe is quick and easy and if you have any leftover filling it tastes good on crackers or toasted sliced sourdough bread.

Smoked Salmon Stuffed Mushrooms

Smoked Salmon Stuffed Mushrooms

Ingredients

  • 1 package mushroom, stems removed
  • 1 cup cream cheese, softened
  • ½ cup smoked Chinook salmon, diced
  • 1 tablespoon capers, drained, rinsed, and slightly chopped
  • 1 tablespoon red onion, diced
  • zest of 1/4 lemon

Instructions

  1. Preheat oven to 350 degrees.
  2. Remove some of the inside of the mushroom caps to make room for the filling. Place on an oven proof dish or sheet pan.
  3. In a medium bowl, mix the cream cheese, salmon, capers and red onion. Add the lemon zest. Fill the mushrooms and bake 10-15 minutes.
http://rd4health.com/1771/smoked-salmon-stuffed-mushrooms/

Crab Stuffed Mushrooms

Written By: Peggy Korody - May• 04•17

Who doesn’t like crab?  If you don’t want to use mushrooms try stuffing filo cups (you can find them in the freezer section of the grocery store).

Crab Stuffed Mushrooms

Crab Stuffed Mushrooms

Ingredients

  • 1 package mushrooms, stems removed
  • 1 8-ounce container lump crabmeat, drained, picked over for shells
  • ¼ cup Parmesan cheese, grated
  • 2 tablespoons plain yogurt, Greek
  • 2 tablespoons mayonnaise
  • 1 teaspoon dill weed
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 350 degrees.
  2. Scoop out some of the inside of the mushroom caps to make room for the filling.
  3. In a bowl, combine the yogurt, mayonnaise, dill weed and mix well. Fold in the crabmeat. Adjust seasonings with salt and pepper.
  4. Using a small scoop, stuff the mushrooms caps with the filling. Place on an oven proof dish. Optional, sprinkle tops with Parmesan cheese before baking.
  5. Bake 15 minutes, or until lightly browned.
http://rd4health.com/1778/crab-stuffed-mushrooms/

Pesto Stuffed Mushrooms

Written By: Peggy Korody - May• 04•17

This is a super quick and easy stuffed mushroom recipe to make.  Enjoy!

Pesto Stuffed Mushrooms

Pesto Stuffed Mushrooms

Ingredients

  • 1 container pesto sauce (or make homemade if you like)
  • 1 container fresh mozzarella pearls, drained
  • 1 package button mushrooms, cleaned, stem removed
  • Parmesan cheese, grated

Instructions

  1. Preheat oven to 350 degrees
  2. Using a small spoon remove some of the inside of the mushroom caps. Place in an oven proof dish or sheet pan.
  3. Place a spoonful of pesto into each mushroom, place a mozzarella pearl into each mushroom, Top with grated Parmesan cheese.
  4. Bake 10-15 minutes, until slightly browned on top.
http://rd4health.com/1768/pesto-stuffed-mushrooms/

 

Portobello Stuffed Mushrooms

Written By: Peggy Korody - May• 04•17

This is a version of my Stuffed Zucchini recipe, but this time I’m using portobello mushrooms.

Portobello Stuffed Mushrooms

Portobello Stuffed Mushrooms

Ingredients

  • 2- 3 large Portobello mushrooms, cleaned, stem removed, gills removed
  • 1/3 cup onion, chopped
  • 1 tablespoon butter
  • 1 clove garlic, minced
  • ½ cup frozen spinach, thawed and drained
  • ½ cup bread cubes
  • ½ cup cheddar cheese, shredded
  • 1 egg
  • salt and pepper, to taste
  • parmesan cheese, grated

Instructions

  1. Clean the mushrooms and set aside. Preheat oven to 350 degrees.
  2. In a sauté pan, melt the butter, add the onion and sauté until transparent, add the garlic and stir a few times. Add the spinach and mix completely. Remove from heat. Add the bread cubes and mix. Add the egg and cheese and mix well. Season with the salt and pepper.
  3. Place the mushrooms in an oven safe dish or sheet pan. Stuff with the mixture. Top with some Parmesan cheese.
  4. Bake 15-20 minutes until browned and heated through.
http://rd4health.com/1774/portobello-stuffed-mushrooms/

 

Chicken Corn Chowder

Written By: Peggy Korody - Apr• 07•17

This past week I roasted a chicken and last night I made some homemade chicken broth.  Today I was in the mood for soup, but didn’t want to make my standbys, chicken noodle or chicken tortilla.  So, I looked around my fridge and pantry and came up with this dish: Chicken Corn Chowder.  It’s surprisingly sweet, I hope you enjoy it as much as my family did.

photo by Doug Korody

Chicken Corn Chowder

Serve with sliced sourdough bread

Ingredients

  • 4 strips bacon, diced
  • 1 small yellow onion, diced
  • ½ jalapeno, diced
  • 3 cups low sodium chicken broth
  • 1 can low sodium creamed corn
  • 5 small baby Dutch yellow potatoes, small dice
  • ½ red bell pepper, diced
  • ½ package frozen corn kernels*
  • 2 cups cooked chicken, diced
  • 1 cup milk
  • 1 cup sharp cheddar cheese, shredded
  • 1 tablespoon dried dill weed
  • salt and pepper, to taste

Instructions

  1. In a large Dutch oven, cook the diced bacon until crisp. With a slotted spoon remove the bacon to a paper lined plate and set aside.
  2. in the same pot, cook the onion and jalapeno until soft, approximately 3-5 minutes. Add the chicken broth and bring to a simmer. Optional: with a hand-held blender, puree the mixture in the pot. (my son doesn't like cooked onions but he doesn't mind onion flavor, so this is the way I can add onions to my soup!)
  3. To the simmering broth mixture, add the creamed corn and diced potatoes and simmer approximately 10 minutes, or until the potatoes are fork tender.
  4. Add the frozen corn kernels, red bell pepper, bacon, and chicken to the pot and bring back to a simmer.
  5. Add the milk, cheddar cheese, and dill weed. Cook until cheese is melted. Taste and adjust seasoning with salt & pepper.

Notes

*In the summer when there is fresh corn on the cob, I use fresh corn kernels from 2 cobs.

http://rd4health.com/1760/chicken-corn-chowder/

Springtime Lobster Risotto with Saffron

Written By: Peggy Korody - Mar• 01•17

In honor of upcoming spring here’s a Lobster Risotto with Saffron dish.  People are often afraid to cook risotto because they think it’s difficult which it is not, but it is time consuming. So, plan to prepare this dish on a day you don’t mind spending time in the kitchen, it’s well worth it.  I like to have all my ingredients prepped ahead, then I’m just dumping and stirring.

photo by Doug Korody

Springtime Lobster Risotto with Saffron

Serving Size: 2 as an entrée, 4 as a side dish

Ingredients

  • 2 cups chicken broth
  • 1 ¼ cup water
  • 2 (4-5 oz.) lobster tails, with shells on
  • 10 spears fresh asparagus
  • Salt
  • ¼ cup dry white wine
  • 1/8 cup shallots, finely diced
  • 2 ½ Tbsp. unsalted butter, divided
  • 1 ½ Tbsp. oil
  • Pinch saffron threads
  • 1 ¼ cup Arborio rice
  • 1/8 cup Parmesan cheese
  • ½ cup fresh tomatoes, diced (optional)

Instructions

  1. With a sharp knife, split the lobster tails lengthwise, remove meat, reserve shells. If a large vein in visible – remove it.
  2. In a stock pot over med-low heat, bring the broth and water to a gentle simmer, add lobster shells and simmer for 30 minutes.
  3. Meanwhile, cut lobster into bite size pieces, place in bowl and store in the refrigerator until ready to use.
  4. In a microwave safe dish, place asparagus, cover and steam approximately 1-2 minutes, until crisp tender. Place in an ice bath. When cooled, cut into bite size pieces. Set aside.
  5. After shells, have simmered 30 minutes, strain the shells and discard. Continue to keep the broth over low heat.
  6. In a small mixing bowl, rub a pinch of saffron and break up the threads. Add ½ cup simmering stock, set aside.
  7. In a large Dutch oven over medium heat, combine 1 ½ tablespoons butter and the oil, stir until butter melts. Add the diced shallots, sauté approximately 2-3 minutes, do not brown. Add the rice and stir to coat for 2-3 minutes. Pour in the wine and cook stirring constantly until liquid evaporates. Add ¼ cup stock, stir until absorbed. Repeat. After 12 minutes pour in the crushed saffron and broth, stir until absorbed. After another 6 minutes add the asparagus to the Dutch oven and continue to add stock. Taste after another 2 minutes, if “al dente” add lobster. Cook 5 minutes.
  8. Turn off heat and stir in Parmesan cheese, with 1 tablespoon butter, add salt & pepper to taste. If using the diced tomatoes, fold in and serve.
http://rd4health.com/1750/springtime-lobster-risotto-with-saffron/