Recipes from Secrets for a Healthy Diet

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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

  1. Combine soy sauce and garlic in a small dish and marinate raw chicken pieces for 10-20 minutes, turning once.
  2. Grind flaxseed in blender or coffee grinder and mix with bread crumbs, wheat germ, sesame seeds, and parsley.
  3. 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

  1. Combine water, oats or grains, apple, spices, and salt in saucepan and cook over low heat, stirring occasionally, until creamy, about 6-8 minutes.
  2. 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

About Monica Reinagel

A licensed nutritionist, noted author, and trained chef, Monica Reinagel, MS, LN, CNS, is creator of the #1-ranked Nutrition Diva podcast (http://nutritiondiva.quickanddirtytips.com/), author of the Nutrition Over Easy blog (http://nutritionovereasy.com/), and is 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 latest book is Secrets for a Healthy Diet: What to Eat, What to Avoid, and What to Stop Worrying About (http://www.amazon.com/dp/0312676417).
Monica holds a Master's Degree in Human Nutrition and is a board-certified nutrition specialist. She's the creator of the IF Rating system, a scientific method of predicting the inflammatory or anti-inflammatory effects of foods. Professional affiliations include the American Dietetic Association, the American College of Nutrition, the Association of Health Care Journalists, and the International Association of Culinary Professionals. She makes her home in Baltimore, MD. Connect with Monica on Facebook (http://www.facebook.com/NutritionDiva).

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