A licensed nutritionist, noted author, and trained chef, Monica Reinagel, MS, LN, CNS, is creator of the #1-ranked Nutrition Diva podcast and a frequent contributor to leading health and lifestyle websites and magazines.
Monica’s books include Amazon best-seller The Inflammation Free Diet Plan, as well as The Life Extension Revolution: The New Science of Growing Older without Aging (with Philip Miller, M.D.) and The Secrets of Evening Primrose Oil. Her new book, Secrets for a Healthy Diet is an essential guide to balanced eating, which makes healthful eating simple and deprivation-free.
Crunchy Sesame Flax Chicken (serves 4)
Try this next time you get a craving for decadent fried chicken. Instead of excess fat and calories, you get the goodness of wheat germ and flaxseed.
1/2 cup low-sodium soy sauce
1 clove garlic, crushed
4 uncooked chicken breasts, skins removed
1/4 cup flaxseeds
1/4 cup bread crumbs
2 tablespoons wheat germ
2 tablespoons sesame seeds
2 tablespoons dried parsley
1 tablespoon canola oil
- Combine soy sauce and garlic in a small dish and marinate raw chicken pieces for 10-20 minutes, turning once.
- Grind flaxseed in blender or coffee grinder and mix with bread crumbs, wheat germ, sesame seeds, and parsley.
- Remove chicken from soy sauce and roll in breading mixture. Lay on greased baking sheet. Drizzle with oil. Bake 25-35 minutes at 400 degrees, until juices run clear when chicken is pierced.
Nutrition Information (per serving): Calories 291, Carbohydrate 11g, Fiber 4g, Sugar 1g (added sugar 0g), Protein 31g, Fat 14g.
Apple Pie Oatmeal (serves 1)
3/4 cup of water
1/3 cup of old-fashioned rolled oats or rolled whole grins
1/2 small apple, diced
1/4 teaspoon apple (or pumpkin) pie seasoning or cinnamon
Pinch of salt
2 tablespoons chopped walnuts
Honey, maple syrup, or other sweetner, to taste
- Combine water, oats or grains, apple, spices, and salt in saucepan and cook over low heat, stirring occasionally, until creamy, about 6-8 minutes.
- Spoon into individual bowls, sprinkle with nuts, and top (sparingly) with honey, maple syrup, or another sweetner.
TIP: You’ll need less sweetner if you drizzle or sprinkle it on top rather than stirring it in.
Nutrition Information (per serving), not including added sweetner: Calories 245, Carbohydrates 33g, Fiber 6g, Sugar 9g (added sugars, 0g), Protein 6g, Fat 20g