Norma Powell, MS, RD, CDN

Simple French Toast

Welcome to the new site!! It has been a long time coming and I still have a lot of work to do, but I’m excited to finally have things (mostly) up and running. I am even more happy to finally feeling up to being back in the kitchen after a few years of being pregnant with babies born 14 months apart and trying to keep them alive and well, in the middle of moving states and starting over in a new community. And then you add 2020 on top of that and it has been a doozy. But I am back to feeling like myself and excited to be creating some easy, nutritious and yummy dishes. Making pretty plates and tables really does bring me so.much. joy!!

Even during quarantine, I find myself looking for quick & easy meals. I like to plan out our menu but for some reason breakfast is always the hardest meal for me to plan. One day I wanted to take a break from the scrambled eggs and quiche (which are weekly staples on our menu) so I looked in our cabinet to see what else we had. On hand, we had eggs, bread and some fruit that was about to spoil so I thought we could make some french toast. It was honestly so simple and quick I’m not sure why this isn’t a weekly menu item. I used whole grain bread, but any bread you have on hand should do the trick!

NUTRITION OVERVIEW: The basics of french toast can be very nutritious– eggs & bread. You want to make sure you pick a complex bread that has more benefits than a simple white bread. Go for a whole grain bread or a sourdough. Where you can run into trouble are all the toppings. Be mindful of all the sugar that can been added on. Try and get more sugar from fresh fruit, which has vitamins and minerals, than from the syrup or powder sugar.

QUESTION FOR YOU: Do you like reading long post explained each ingredient and part about a recipe, or a short nutrition overview? Let me know some of your favorite things about a recipe post in the comments.

Hope you enjoy!

Quick & Easy French Toast

Norma Powell, MS, RD, CDN

Print Recipe

Prep Time 5 mins

Cook Time 10 mins

Total Time 15 mins

Course Breakfast

Servings 3

Ingredients

6 slices bread
4 eggs
1 cup reduced fat milk
2 tsp vanilla extract
1/2 tsp ground cinnamon
1 tbsp unsalted butter

Optional Toppings

powder sugar
fresh strawberries
fresh blueberries
pure maple syrup or honey

Instructions

In a large bowl, whisk together eggs, milk, vanilla and cinnamon.
Heat butter in a non-stick pan over medium-high heat. I use a flat, square pan, but any skillet can do the trick.
Take each piece of bread one-by-one and dip it into the egg mixture, allowing it to soak for a few seconds. and then flip it and allow to soak for a few seconds.
Carefully pick up the egg soaked piece of bread out of the bowl, allowing any excess egg mixture to run off. Then place the piece of bread on the heated skillet. Cook for about 3-5 minutes on each side, or until egg if fully cooked.
Repeat for all pieces of bread.
Serve warm and top with your choice of toppings. I love a dash of powder sugar, some fresh fruit and a drizzle of syrup!

Keyword Breakfast, french toast

Thai Quinoa Salad

Hey y’all! It has been a while since I have posted a recipe on the blog. With the baby becoming more mobile and curious every day, she keeps my hands completely tied up during the day. And now that she is eating table food, a lot of my meal prep is focused on her. With that being said, she has now discovered her legs and lovesss to be in her walker! Which is great for me because she can stay busy strolling around the main floor and I can keep an eye on her while I cook…. win, win!

It is still hard core winter up here and we are still covered in snow. Typically winter screams comfort foods and carbs. Not going to lie… I have definitely indulged this season, but I am now desparately craving greens and SPRING! This salad was inspired by Ambitious Kitchen. I love anything cashew, really, {see my cashew recipes here, here & here} and wanted a “fun” salad. This seemed to fit the bill.

I am all about cutting down on prep time, especially now that I’m a mom and time is limited, so I picked up a few prepped items along with some fresh ingredients at Trader Joe’s to bring my version of this Thai Quinoa Salad to life. My friend told me to try the ginger/carrot/miso dressing from Trader Joe’s (its in the refrigerator section) and this asian salad was the perfect time to give it a try. Full honestly here, the dressing is GOOD! However, I’m not a huge fan of canola oil and this dressing does have it has a base, BUT there is no added sugar which is a major win!! So moral of the story… compromise. Other than that, this salad HIT THE SPOT and is super easy. I added some chicken {sauteed in lime infusion evoo with salt, pepper and ground ginger}, but you can keep it vegan/vegetarian if you want! Here’s the recipe. Take a look….

Thai Quinoa Salad

Norma Powell, MS, RD, CDN

Print Recipe

Cook Time 20 mins

Course Salad

Servings 4

Ingredients

1 cup quinoa uncooked
8 oz shredded cabbage mix preferably with red cabbage
1 red bell pepper diced
1/4 cup red onion finely diced
1 cup carrots shredded
1/4 cup cilantro chopped
1/4 cup green onions diced
1/2 cup cashews halves
4-6 oz asian inspired dressing I used ginger miso dressing from Trader Joe's

Optional Toppings

sesame seeds
crunchy wantons
fresh lime juice

Instructions

In a large bowl, combine diced onion and bell peppers. Set aside
Cook the quinoa according to the package. If you want a little extra flavor to your quinoa, try using a low-sodium broth instead of water. Once quinoa is done cooking, remove from heat and fluff with a fork.
Add the hot cooked quinoa to the bowl of onions and bell peppers and make a layer of the quinoa on top covering the onions and bell peppers and let set for a few minutes. I like to do this to soften the onions and peppers a little.
Drizzle about 3 tbsp of dressing over the top of the quinoa and allow to cook for about 10 minutes (don't stir yet).
While quinoa cools, in a separate bowl place the cabbage mixture and drizzle with 1 tbsp of dressing. Gently massage the dressing into the cabbage with you hands for about a minute.
Add the cabbage, carrots, cashew and cilantro into the bowl with the quinoa. Stir until well combined, adding more dressing if desired.
Garnish with sesame seeds, cilantro, fresh lime juice and or green onions and enjoy! You can also add a meat, if desired

Keyword Easy Dinner, Quinoa, Salad, Thai

Banza Chickpea Rice {served with delicious Lemon Chicken}

I am finally getting around to trying the new Banza Chickpea rice!! I am a RD ambassador for the company and a big fan of their chickpea pasta {check out these recipes here & here!}. Also, I am a LOVER of rice so when they sent me this to try I was pumped!! I debated for weeks on how exactly I wanted to use the rice, but then I found this delicious looking Lemon Chicken recipe from Little Spice Jar and knew I wanted to pair the chickpea rice with it! I changed up the chicken recipe a little, like used half-n-half instead of heavy cream {because that is what was in the fridge} and used grass-fed butter, but other than that I followed her recipe {here}, added some steamed broccoli and the Banza rice and it was DELICIOUS. So back to the chickpea rice. It was really good! Great, even! It taste like a mix between rice and orzo, which I love both so that was a win for me! Much like alternative pastas, it can easily be overcooked and is best if you serve it right away!! For this particular dish I added a little butter, about 1 tbsp of half-n-half, and a squeeze of lemon juice after i drained the rice and it was really tasty. Overall this is an awesome alternative when you don’t want all the sometimes unwanted factors that come along with regular rice. Plus, it has a ton of protein and good fiber for a “rice”! I love any foods that taste good and added some extra nutritional benefits. I want to try it next in a stir-fry… I think that would be yummy! The Banza Rice {and pastas} are available at Whole Foods nationwide! <3 Norma

Slow Cooker Salsa Verde Chicken

Jump to Recipe Print Recipe

Sharing my extremely simple, yet delicious salsa verde chicken! This dish is a breeze and can be used for tacos, salads, enchiladas, grain bowls or however you’re craving it. This is a go-to in our house, especially during a busy week because it is easy and the left over are just a yummy!

Slow Cooker Salsa Verde Chicken

Norma Powell, MS, RD, CDN

Low calorie, simple and easy crockpot chicken

Print Recipe

Prep Time 5 mins

Cook Time 5 hrs

Course Main Course

Cuisine Mexican

Servings 6

Calories 115 kcal

Equipment

Crock Pot or Slow Cooker

Ingredients

3-4 chicken breast frozen or fresh
12 oz salsa verde
2 tsp cumin optional
1 tsp chili powder optional

Instructions

Place chicken breast in the slow cooker.
Evenly cover the chicken with the salsa verde and spices–if using spices for an extra kick of flavor, you can also just use the salsa.
Cover and cook on low for 4-6 hours, until chicken is fully cooked. Cook time may vary depending on your slow cooker.
Remove the cooked chicken from the crock pot and place on a cutting board. Leave the salsa in the slow cooker. Using two forks, shred the chicken. Discard any fat in the process.
Place the shredded chicken back in the slow cooker with the salsa and mix to combine.
Place slow cooker on warm until ready to serve.
ENJOY!

Notes

*This chicken can be used for tacos, on top of a salad, for enchiladas, burrito bowls, and it makes great leftovers!

*I use frozen chicken and the salsa verde from Trader Joe’s. I always keep these things on hand so I can cook this chicken when on whim if I need to. You can definitely use fresh chicken- I would trim it before placing it in the crockpot.

*All nutrition values are estimated and could vary depending on preparation.

Keyword Chicken, Crockpot, Easy Dinner, Enchiladas, Mexican, Slow Cooker, Tacos

Christmas Table {2018}

Low-Carb Deconstructed Egg Roll

I am a sucker for some good asian cuisine. However, I am not a fan of the swollen face and fingers that come with it (or at least seem to immediately happen to me). My husband and I have found an Asian take-out restaurant in our new community that has KILLER eggs rolls!! When ever we order from there (which we try not to do too often), we both double check to make sure the pork eggs rolls are in our “cart” before we check out… whoops ;p. In efforts to try and satisfy our craving for these delicious eggs rolls but not wanting to have to cut my rings off my fingers (don’t you hate that feeling?), I wanted to make a dish without so much guilt (or sodium). Inspired by 40 aprons, this dish did just that. I changed a few things around and added Thai peanut sauce- which I don’t use too much or too often because it can get dangerous real quick! But the end result was delicious!!! Take a look…

Low-Carb Deconstructed Egg Roll

Norma Powell, MS, RD, CDN

Print Recipe

Course Main Course

Cuisine Chinese

Servings 4

Ingredients

2 tbsp sesame oil can use extra virgin olive oil
6 scallions sliced, white ends separated
1/2 cup red onion diced
5 garlic cloves minced
1 lb ground pork
1 tsp fresh ginger grated
2-3 tbsp Thai peanut sauce
10 oz kale coleslaw mix or something similar
2 cups shredded cabbage
3 tbsp coconut aminos
1 tbsp rice wine vinegar
salt & pepper

optional toppings

sesame seeds
green parts of scallions (from above)

Instructions

Heat sesame oil in large skillet and place over medium heat
add white parts of scallions, diced red onion and garlic. Saute, stirring frequently until red onions begin to soften, about 4-5 minutes.
Add pork, ginger, and 2 tbsp of Thai peanut sauce, lightly season with salt & pepper and cook until pork is browned, breaking apart the pork while cooking. About 8-10 minutes.
Add coleslaw mix, cabbage, coconut aminos, rice wine, vinegar, salt & pepper to taste. Stir to combine. Cook, stirring regularly, until cabbage is tender, about 5 minutes.
Serve while hot and top with green scallions, sesame seeds and drizzle of Thai peanut sauce, if desired.

Keyword low carb

Blueberry Naan Appetizer

Chicken Poblano Corn Chowder

Soup season is HERE!!! There is something about the cool crisp breeze and a good bowl of soup… makes me feel warm inside. Another great thing about soup is you can basically throw whatever you have into a pot of soup and make it work. I encourage you to use what you have in the fridge/pantry to make this soup your own. I was inspired by a recipe I found in Fine Cooking Magazine, and decided to change a few things up based on what I was craving/what I had at home. Not even going to lie to you, I used a pre-chopped mirepoix mix (which is a pre-chopped onion, carrot & celery) because with an infant— ain’t nobody got time to chop every single veggie. Amiright? But I left them separate in the ingredients in case you’re feeling ambitious. I also boiled my chicken in Bonafide Provisions Organic Bone Broth and then shredded it. I added in some spinach for a fresh element, but if you’re not feeling it then you can leave it out. Here’s the recipe, take a look…

Chicken Poblano Corn Chowder

Norma Powell, MS, RD, CDN

Veggie packed chicken soup

Print Recipe

Course Main Course

Cuisine soup

Equipment

stockpot

Ingredients

2 cups cooked chicken shredded
3 tbsp butter
1 medium onion chopped
1 poblano pepper seeded & chopped
1 medium carrot peeled & chopped
1 celery stalk thinly sliced
1/2 tso ground coriander
2 tsp ground cumin
1 tsp thyme chopped
2 tbsp flour
1 tbsp tomato paste
2 cups chicken broth low-sodium
1.5 cup low-fat milk
4-5 red potatoes chopped into 1/2" pieces
1 cup sweet corn
1 cup fresh spinach packed

Instructions

Melt butter in a stockpot over medium heat.
Add onion, poblano, carrot, celery, coriander, cumin, thyme and lightly season with salt & pepper. Stir occasionally until onions become translucent, about 5 minutes.
Sprinkle flour over veggies and stir for about 30 seconds.
Stir in tomato paste and add in the broth and milk. Stir to combine.
Next, add potatoes and corn. Bring to a boil. Cover and reduce to a simmer. Cook, stirring occasionally for about 15 minutes, or until potatoes are tender.
Add in shredded chicken and spinach. Stir and cover, continuing to simmer for about 10 minutes.
Serve warm. Can top with fresh lemon juice, if desired

Keyword soup

Turkey Cashew Stir Fry

Happy Monday!! I made this dish last week and it will definitely be on repeat. I am going to keep this short and sweet because the baby is about to wake up from her nap and I have been trying to get this recipe posted for dayyyssss. I wasn’t quite sure how this was going to turn out because I was playing around with portioning out the flavoring, but it was delicious!! I did rely on my mom hack and used the frozen cubes of minced garlic, ginger and basil– THEY SAVE SO MUCH TIME!! If you follow me on instagram you know I recently found them at another grocery store other than trader joe’s, so look in the freezer section at your local store. Those little cubes are life changing in the kitchen!! I also tried to be very mindful of the sodium added to this dish. Asian inspired recipes can come with a lot of sodium, which is usually why they are so addicting. But this recipe is seriously delicious without all the excessive salt. Take a look…

Turkey Cashew Stir Fry

Norma Powell, MS, RD, CDN

light and easy lunch or dinner

Print Recipe

Course Main Course

Servings 3

Ingredients

1 lb ground turkey
1/4 red bell pepper cut into matchsticks
1/4 orange bell pepper cut into matchsticks
1/4 yellow bell pepper cut into matchsticks
1/4 red onion diced
8 oz snow peas
1 tsp sesame oil
4 tsp coconut aminos (2 tsp + 2 tsp)
3 tbsp cashew pieces
1 garlic clove
2 tsp fresh ginger
1 tbsp fresh basil minced
2 tbsp teriyaki sauce
1 tbsp extra virgin olive oil
cooking spray
salt & pepper
fresh basil, sesame seeds optional toppings

Instructions

Preheat oven to 425 degrees & line a large baking sheet with aluminum foil and spray with cooking spray
Place all the bell peppers, snow peas, and onion on the baking sheet. Drizzle with 1 tsp of sesame oil and 2 tsp coconut aminos and lightly season with salt & pepper.
Using your hands, mix the veggies until coated and spread into an even layer on the baking sheet. Place in oven for about 10 minutes.
While the veggies roast, in a large skillet (non-stick if you have one), heat 1 tbsp extra virgin olive oil over medium high heat. Add garlic, ginger and basil, stirring frequently for about a minute until fragrant.
Add ground turkey to the skillet and season with salt & pepper, breaking the turkey into small pieces while stirring.
Once turkey is browned, add 2 tsp coconut aminos and 2 tbsp teriyaki sauce to the turkey and mix to combine.
Once veggies have roasted for 10 minutes, Remove from the oven and add the cashew to the sheet pan. Place back in the oven for another 5 minutes. Then remove from oven.
Add the pan of roasted veggies to the turkey and stir until well combined.
If desired, serve over rice and top with fresh basil and sesame seeds.

Keyword Easy Dinner, Light Lunch, Turkey

Goat Cheese Berry Crostinis

It was overcast and breezy this weekend, so we did a lot of work around the house! This is our first time owning a house and we are enjoying all the house/yard work on the weekends. I’m sure it will get old fast, but for now we have fun working in the yard together. We got some twinkle lights put up after several attempts that failed! We resorted to 10 foot 4×4 wood polls and concrete. Yup, we got serious about it. And Daniel has been working on building us a table and bench for the back deck and it turned out so beautiful! I am beyond impressed, especially since this was his first time to do anything like this. You can see the top of the table in the picture above… isn’t it gorgeous?!

This weekend was also fun because we had some friends come out to visit! Since we moved outside the city to a new community where we don’t know anyone yet, it was so nice to have our friends out for the day– even if it did end up raining most of the time. Daniel smoked a pork shoulder on the Big Green Egg {which is a much bigger grill than this one we had to use for our rooftop cookouts in NYC haha}, our friends all picked up some sides and I made the appetizer! I was planning on making much more but life will a newborn has its challenges when it comes to trying to throw a last minute dinner party haha. I also had to run out and get another baguette because the dogs ate the first one– as in I could not find a crumb of it left anywhere. Little stinkers. But I’m sure they enjoyed every last bit haha! These goat cheese berry crostinis were super easy, quick to throw together and delicious– WIN! I got them made just in time for everyone to enjoy outside before the rain hit. They were the perfect refreshing but filling snack while we waited for the pork to finish smoking on the grill. Take a look….

Goat Cheese Berry Crostinis

Norma Powell, MS, RD, CDN

delicious appetizer

Print Recipe

Course Appetizer

Servings 6

Ingredients

1 french baguette cut into 1/2" pieces
8 oz goat cheese
1 large lemon zested & cut in halve
1/4 cup honey
8 oz raspberries
8 oz blueberries
8 oz blackberries
1/4 cup fresh basil cut into strips
cooking spray

Instructions

Preheat oven to a LOW BROIL & place goat cheese on the counter to soften.
Place the baguette pieces evenly on a sheet pan and spray the tops of the bread with cooking spray. Place sheet pan in oven for just a few minutes and WATCH CLOSELY because its very easy to burn them! you want to bread to be a golden brown and then remove from oven and set aside.
in a bowl, combine the goat cheese, juice of the entire lemon and honey. Mix until combined and smooth.
Spoon about 1 tbsp of cheese mixture on each piece of bread.
Top each piece of bread with the berry combo of your choice, sprinkle the lemon zest and fresh basil on top. Add a drizzle of honey and enjoy!

Keyword appetizer, crostini, goat cheese