NJBC Eats: Air Fried Chicken

  I recently bought an air fryer and have been trying out different recipes.  My family and I absolutely love breaded chicken. If you fry the chicken in a pan, you’ll generally need a ton of oil which can add up a lot in calories and fat. In the air fryer, you only need a few tablespoons for the entire recipe. Also, if you cut the bread crumbs in half and add almond flour, it’s a great way to reduce the carbohydrates. This recipe is super easy and only requires a few ingredients.   Ingredients:  1 egg 1/2 cup bread
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NJBC Eats: Low-Carb Blueberry Cobbler

Blueberry cobbler always makes me think of family vacations in Myrtle Beach, South Carolina. It’s always on the dessert menu at some of our favorite restaurants. While blueberries are one of the fruits with a great source of fiber and lower in calories and carbs, traditional cobbler recipes are generally higher in both of the latter categories. Recently, I made a healthier version that’s lower in carbs and packed with flavor to enjoy before blueberry season is over.     Ingredients: For the blueberries: ¼ cup Splenda or Stevia ¼ tsp sea salt 2 cups fresh blueberries  1 tbsp lemon
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NJBC Eats: Low-Sugar Strawberry Daiquiri

  We all know that alcoholic beverages contain large amounts of sugar and that’s generally not recommended. Strawberry daiquiris can have up to 44 grams of sugar per serving especially when made with premade mixes. However, with a few simple changes you can make a homemade strawberry daiquiri that is a lot lower in sugar and calories. Check out the nutrition comparison chart between Mr. & Mrs. T’s Strawberry Daiquiri Mix and my homemade recipe.     Here is my low-carb strawberry daiquiri recipe: Ingredients: (makes 1 serving) 1 ounce rum ½ cup strawberries  1 tablespoon Splenda or Stevia 2 tablespoons
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Healthy or Not: Milk and Dairy-Free Alternatives

Patients often ask which milk or dairy-free alternatives are healthiest. It’s important to look for an option that is high in protein and low in carbohydrates/sugar.  With grocery store aisles full of different options like almond milk, cashew milk, oat milk, coconut milk, soy milk, cow’s milk and more, it’s not always easy to determine which is best for you. My top choice – Fairlife skim milk or  regular skim milk, both provide a great source of protein.  For dairy-free milk, , I go with unsweetened soy milk because it’s higher in protein than the other non-dairy options. If you
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NJBC Eats: Low-Carb Strawberry Shortcake

  Celebrate the flavors of Summer with this Low-Sugar Strawberry Shortcake. The typical version of this delicious dessert is loaded with sugar and carbohydrates. I decided to make a healthier, lower-sugar and lower-carb version – perfect for your next socially distanced BBQ.      Ingredients: ¼ cup coconut flour 1 tsp baking powder ⅛ tsp salt 4 oz reduced fat cream cheese ½ cup Splenda 2 eggs ½ tsp vanilla extract 1.5 cups fresh strawberries, cut up into ¼ inch pieces   Instructions: Preheat the oven to 325F Spray pan with cooking spray. In a small bowl, whisk together coconut
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NJBC Eats: Low-Carb Blueberry Muffins

Blueberries are one of my favorite fruits. They contain antioxidants, iron, calcium, magnesium, vitamin C, vitamin B6, and potassium, and even have anti inflammatory properties. I love blueberry muffins but many recipes are high in carbohydrates and sugar. I wanted to share a healthier version of blueberry muffins that is lower in carbohydrates and sugar and has 5 grams of protein. These make a great snack! Finding blueberries shouldn’t be too difficult as it is prime season and with Hammonton, New Jersey known as the “blueberry capital” you can find New Jersey’s own fresh blueberries in most grocery stores. Enjoy!
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NJBC Eats: Kelly’s Collagen Protein Shake

  Since quarantine began, I’ve had a bit more time to make one of my new favorite protein shakes. I usually have it for breakfast or lunch and it’s a great way to get in extra protein and fruits and vegetables. ​I love to try different combinations of fruit like blueberries, raspberries and more. This is a delicious and refreshing way to add even more protein into your diet, especially during these warmer months. ​     Ingredients: 1 ½ cups raw spinach ½ cup sliced strawberries or any kind of berries (frozen works well too) ½ cup unsweetened almond milk
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What Am I Eating? Tribe Dark Chocolate Hummus

  I always get asked by my patients, what can I eat if I’m craving something sweet?  Ideally, avoiding sweets is best, but you can have a treat here and there sometimes. If I’m craving something chocolate, one of my healthier “go-to’s” is Tribe Chocolate Hummus.   Let’s look at the nutritional information:   Low in fat and calories, this hummus is the perfect for dipping nutrient-rich fruit like strawberries, apples and more. Plus, there’s the added bonus of protein. I will admit that it’s easy to go overboard on the serving size and if you do, that’ll add up quickly
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Liquid Calories

How many meals do you eat a day? Chances are you said three without even thinking about it. Now quick – How many times a day do you drink? Don’t know? You probably had to stop and think about it.  There’s your morning cup of coffee, then maybe juice with your breakfast. A second cup of coffee at the office, an iced tea with lunch (“Oh and up-size that please since the large costs the same as the small.) and perhaps, a midday cup of coffee. At night a glass of wine while you prepare dinner, a soda with the
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What Am I Eating? Trader Joe’s Green Goddess Salad Dressing

What we add to our salad can quickly sabotage our “healthy” meal, especially if it’s a creamy dressing that’s high in calories and fat. I’m always on the lookout for an all-natural, low calorie salad dressing to amp up my lunches and, Trader Joe’s Green Goddess Salad Dressing fits the bill. This salad dressing isn’t filled with chemicals and preservatives. The main ingredients are water, avocado and apple cider vinegar along with some flavor-boosting spices. With only 20 calories and 2 grams of fat, it’s perfect as a salad dressing, dip, marinade and more. Let’s check out the nutrition facts
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