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:

Valentine Brownie Waffle

Written By: Peggy Korody - Feb• 01•18

Happy Valentine’s Day!   This month I would like to share a super-easy waffle to enjoy on Valentine’s Day – it’s chocolate of course.  Serve with some whipped cream and fresh strawberries to make it festive.

Brownie Waffle

Valentine Brownie Waffle

Ingredients

  • 1 box brownie mix (plus brownie mix ingredients)
  • 1 egg
  • Whipped cream
  • Fresh strawberries, sliced.

Instructions

  1. Preheat waffle iron.
  2. Follow instructions on brownie mix and add 1 additional egg.
  3. Once waffle iron is hot, add ¼ - ½ cup of batter (depending on your waffle iron) and cook about 5 minutes. You will know it is done when you don’t see any steam.

Notes

Top with whipping cream and sliced strawberries. Can serve warm or cooled.

http://rd4health.com/1843/valentine-brownie-waffle/

Ham & Cheese Rosettes

Written By: Peggy Korody - Jan• 07•18

A few years ago, my husband and I went to San Juan Capistrano to have lunch with his brother and sister-in-law. We choose an Italian restaurant and I saw an item on the menu I never had before – Ham & Cheese Rosettes. It looked interesting, so I ordered the dish. It was amazing! So of course, I needed to find out how to make them.  I looked at several recipes online to use as a guide, and then I came up with this recipe. It’s amazingly simple to make.  I hope you enjoy it as much as we do.

 

Ham & Cheese Rosettes

Ingredients

  • Ingredients
  • 6 sheets fresh lasagna sheets
  • 12 slices thin deli ham
  • 12 slices thin provolone cheese*
  • ½ cup Parmesan cheese, grated
  • Sauce
  • 2 cups heavy cream
  • 2 Tbsp. tomato paste**
  • 2 cloves garlic, minced
  • Fresh nutmeg, grated

Instructions

  1. Preheat oven to 425° F. Coat a baking dish with cooking spray.
  2. Layout one of the lasagna sheets on work surface. Layer 2 slices of ham, top with 2 slices of cheese. Roll up the pasta from the long side, like a jelly roll. Cut the roll in half, then each half into thirds. Place cut side down (vertically) in prepared baking dish. Continue with the remaining lasagna sheets.
  3. In a bowl, mix the cream, tomato paste, garlic, and grate some fresh nutmeg into the mix. Pour the mixture over the prepared pasta. Top with the Parmesan cheese.
  4. Bake for 20-25 minutes, until bubbly and golden. Sauce thickens while cooking.

Notes

*Depending on the size of your lasagna sheet, you may need 3 slices of cheese. You want to cover the pasta.

**Do you hate to open a can of tomato paste for just 1-2 tablespoons? Just freeze the remaining in 1 tablespoon scoops. I use an ice cube tray to freeze them, each cube is approximately 1 tablespoon. Once frozen I pop them out and put in a freezer bag for use in my next dish.

http://rd4health.com/1834/ham-cheese-rosettes/

 

Falafel Waffle

Written By: Peggy Korody - Jan• 01•18

I decided to do something fun this year…I’m declaring 2018 the year of the waffle!  I’ll be sharing waffles from savory to sweet.  Also, I’ll sometimes use a Belgium waffle maker as opposed to a regular waffle maker.  But, it really won’t matter which maker you use for most recipes.

To start the New Year, I thought I would start off healthy!  This is a gluten-free, vegetarian waffle. The flavors are Middle Eastern, and are usually deep fried. To health it up, I used a waffle maker instead of the deep fryer.

 

Falafel Waffle

Ingredients

  • Waffle
  • 1 (15 oz.) can chickpeas (also know as garbanzo beans), rinsed and drained
  • 1 small bunch scallions, sliced
  • 1 Tbsp. parsley, chopped
  • 2 Tbsp. cilantro, chopped
  • 3 cloves garlic, minced
  • 1 tsp. cumin
  • ½ tsp. coriander
  • ¼ tsp. cayenne pepper (use 1/8 tsp. if you don’t like spicy)
  • 1 tsp. baking powder
  • 3 eggs, lightly beaten
  • 3 Tbsp. garbanzo flour (all-purpose flour works too, if you are not gluten free)
  • Salt & freshly ground pepper, to taste
  • Sauce
  • ¾ cup plain Greek yogurt
  • 1-2 Tbsp. tahini
  • 1 tsp. chili garlic sauce
  • ½ lemon, zest & juice
  • Garnish
  • ½ diced tomato
  • ¼ cup diced cucumber
  • Lemon wedge

Instructions

  1. Preheat waffle iron. (High setting if you waffle maker has this option.)
  2. In a food processor bowl, add the chickpeas, scallions, parsley, cilantro, garlic, cumin, coriander, cayenne, and baking powder. Pulse to combine until finely chopped. Season with salt and pepper to taste.
  3. Add the eggs and pulse to combine. Add the flour until combined.
  4. Grease the waffle iron with cooking spray. Add batter to waffle iron and cook 4-5 minutes until golden-brown and crispy. (Cook until there is no steam, don’t peak too early or the waffle will separate.)
  5. For the yogurt sauce:
  6. In a small bowl add all sauce ingredients, mix well. If you like your mixture thinner, just add a little water.
  7. Garnish:
  8. Sprinkle with diced tomato & cucumber, and lemon wedge on the side. (Alternative, mix the tomato & cucumber into the yogurt sauce.)

Notes

FYI – a Belgium waffle maker makes waffles with deeper pockets and are usually egg, or yeast batter based, which is good if you have a sauce you want trapped in the pockets. Whereas a regular waffle maker makes thinner waffles.

http://rd4health.com/1817/falafel-waffle/

Holiday Brie, Pecans & Pomegranate Bake

Written By: Peggy Korody - Dec• 12•17

The holiday season is upon us, and I know we are all busy! Therefore, this month I would like to share a quick, easy, holiday appetizer for you to share with family and friends. Happy Holidays!

Holiday Brie, Pecans & Pomegranate Bake

Serve with: sour dough baguette slices, toasted; apples, pears, and/or crackers.

Ingredients

  • 1 brie round
  • 1 Tbsp. honey
  • 2 Tbsp. pecans, chopped & toasted
  • 2 Tbsp. pomegranate arils*

Instructions

  1. Preheat oven to 350º F.
  2. Place the brie round into an oven safe dish (I like to use a small cast iron skillet). Bake in oven for 8-10 minutes. You want the brie warmed, not melted.
  3. Remove from oven, drizzle with the honey, then sprinkle the pecans and pomegranate arils on top.

Notes

*During the holiday season you can usually find fresh pomegranate arils in the produce department.

http://rd4health.com/1807/holiday-brie-pecans-pomegranate-bake/

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/