Nutrition & Diet Coach

Peggy Korody North San Diego Registered Dietitian

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:

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/

Shrimp en Papillote for Two ♥♥

Written By: Peggy Korody - Feb• 06•17

As a registered dietitian, I’m often asked “what is one easy thing I can do to be healthy?”  My answer is simple – cook!  That is why I enjoy writing this food blog to encourage others to cook.  It’s healthier than prepared food items in the freezer section of the grocery store and even healthier than eating out.  Therefore, I try to keep my recipes easy to prepare and hopefully you see it does not have to be difficult to cook a healthy meal. Also, February is Go Red for Women, which is the American Heart Association’s national movement to end heart disease and stroke in women.

I’m sharing an easy to prepare way of cooking – en Papillote (parchment paper). I’m cooking shrimp with veggies and rice today. In the past I have shared a salmon version.  Having friends over for dinner?  Just prepare your packets ahead of time, keep in refrigerator until ready to cook and then just pop them in the oven when your guests arrive.

photo by Doug Korody

Shrimp en Papillote for Two

Serving Size: 2*

Variations: You can change up the vegetables and seafood. Sometimes I use canned or frozen artichoke hearts, quartered. You can also use a variety of seafood, fish, crab, mussels, and/or shrimp. Be creative.

Ingredients

    Marinade & Sauce:
  • 2 Tbsp. Worcestershire sauce
  • 1 Tbsp. fresh lemon juice
  • 1 Tbsp. butter, melted
  • 1 cloves garlic, minced
  • Dash hot pepper sauce (Tabasco)
  • ½ tsp. dried thyme
  • ¼ tsp. black pepper
  • dash cayenne pepper
  • Package ingredients
  • 8-10 large shrimp, uncooked
  • 1 packet, frozen rice
  • 8-10 asparagus spears
  • 4 green onions, sliced lengthwise in half, then cut into 1” sections
  • ¼ cup carrots, shredded (I buy the store prepared shredded)
  • 2 tsp. butter, divided
  • ½ lemon, sliced into 4 slices
  • Parchment paper

Instructions

  1. Mix all marinade ingredients in a small bowl. Add the shrimp and marinade in the refrigerator for 30 minutes.
  2. Cut parchment paper into 2 rounds. I take a round dinner plate, turn it upside down and draw a circle on the paper.
  3. Preheat oven to 425°F.
  4. Lay the parchment circles on the counter top. Place half of the rice on each parchment sheet. Top with the veggies, dividing between the sheets. Remove the shrimp from the bowl, reserving the marinade. Divide the shrimp, and place on top of the veggies. Drizzle the marinade over the shrimp, top each packet with 1 teaspoon butter and two slices of lemon.
  5. Fold over the circular parchment paper and fold over the edges multiple times to seal.
  6. Place packets on a baking sheet (at this time you can place the packets in the refrigerator until ready to cook). Bake for 20 minutes. Let stand 5 minutes before serving.
  7. Carefully cut the packets open and serve.

Notes

*This recipe is easy to scale up for more servings.

http://rd4health.com/1743/shrimp-en-papillote-for-two-%e2%99%a5%e2%99%a5/

Lasagna Roll Ups

Written By: Peggy Korody - Jan• 19•17

This is a great dish to make ahead and then heat & eat!  You can also freeze the roll ups individually on a cookie sheet and place in freezer bag, defrost and heat when ready to serve.  Feel free to customize the roll ups.  Sometimes I just keep it vegetarian and only mix in veggies such as, sautéed mushrooms, onions, and cooked spinach.  Other times, I add chopped prosciutto or ham.  You can also sauté some ground beef and onions and add it to the cheese mixture once cooled.  Be creative.

photo by Doug Korody

Lasagna Roll Ups

Ingredients

  • 8-10 lasagna noodles, cooked (a little underdone, drain & rinse)
  • 1 jar favorite pasta sauce (or make homemade)
  • 1 (15 oz.) container Ricotta Cheese
  • 1 cup mozzarella cheese, shredded
  • 3/4 cup Parmesan cheese, grated - divided
  • 1 egg
  • 1 garlic clove, minced
  • 1 (10 oz.) package frozen chopped spinach, thawed, drained and squeezed dry

Instructions

  1. In a large bowl mix all the cheeses (1/2 cup Parmesan) with the egg, garlic, and spinach. Add any additional item(s) you want.
  2. In a 13 x 9 pan spread a thin layer of pasta sauce (add 1-2 tablespoons of water to the sauce).
  3. Lay out a noodle on your work surface. Spread a layer of the cheese mixture on the noodle. Roll the noodle up, and place seam side down in prepared pan. Repeat with remaining noodles.
  4. Top with remaining sauce and remaining Parmesan cheese.
  5. Cover with aluminum foil. Bake in preheated 350°F oven for 30 minutes. Remove aluminum foil and cook an additional 15 minutes until hot and bubbly and cheese is slightly browned.

Notes

Serve these with a side green salad and some warm bread to make it a meal.

http://rd4health.com/1739/lasagna-roll-ups/

Winter Squash Strata

Written By: Peggy Korody - Jan• 13•17

I really love winter squash and I am always coming up with different ways to serve it.  I also like to serve strata, a brunch dish made from a mixture which mainly consists of bread, eggs and cheese.  So I thought I would combine these two dishes to create a hearty winter side dish or entree.

photo by Doug Korody

photo by Doug Korody

Winter Squash Strata

Yield: 4 as side dish, (1/4 of squash) or 2 as an entrée (1/2 squash)

Ingredients

  • 1 squash (I used an acorn squash)
  • 1 Tbsp. butter, melted
  • 1 ½-2 cups sour dough or white bread, diced 1-inch cubes
  • 1 egg
  • 1/3 cup half-and-half
  • ¼ cup fully cooked ham, cubed
  • ¼ cup extra-sharp cheddar cheese, grated
  • 1 Tbsp. Parmesan cheese, grated
  • 2 tsp. green onion, thinly sliced
  • Salt & freshly ground pepper to taste

Instructions

  1. In a medium bowl whisk the egg, half-and-half, and, salt and pepper until smooth. Stir in the bread, ham, cheeses, and green onion. Cover and refrigerate at least 1 hour or overnight (you want the bread to absorb all the liquid).
  2. When ready to bake – preheat the oven to 350°F. Remove the egg mixture from the refrigerator to let it come to room temperature while the oven preheats.
  3. Prepare the squash. Split in half, horizontally, remove the seeds. Brush the flesh with the melted butter. Place in an oven proof dish, cut side up. Stuff the squash with the egg mixture.
  4. Bake, uncovered 50-60 minutes, until the squash is fork tender. Check mid-way through, if the strata is getting too brown loosely cover with aluminum foil.

Notes

If serving as an entrée, I would add a side salad.

http://rd4health.com/1733/winter-squash-strata/