What am I eating? Lemon Pepper Salmon Packets

When the pandemic first hit and everyone was rushing out to the grocery stores to stock up, I did too. I was looking for foods that were high in protein and low in carbohydrates, and wouldn’t go bad in case we were stuck at home for longer than expected. To my surprise, I did find a couple good products that I’m going to stick with. One of these products is the Chicken of the Sea’s Lemon Pepper Wild Caught Salmon packets.   This salmon is a great choice as it has a ton of flavor — nothing else needs to be
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Healthy or Not: Plant-Based Burgers

I’ve had a few patients ask me recently whether the new plant-based burgers: the Impossible Burger or Beyond Burger – are healthy or not. These burgers claim to resemble the taste of a traditional beef burger more closely than soy-based or black bean burgers, but are they healthier than meat? Let’s take a look at the nutrition facts.  We compared the nutritional content of the two plant-based burgers along with a 90% lean beef burger, note the differences between the 3:   As you can see, the 90% lean beef burger has less calories and fat, a significantly lower sodium
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What am I Eating? Tumaro’s Wraps

My family and I look forward to our taco nights which we have once or twice a week. A lot of people tend to think that tortillas are healthier or lower in carbohydrates than bread.  However, typical tortillas can have  around 200 calories, and 35 grams of carbohydrates which is more than 2 slices of bread. Therefore, I use these low carb wraps from the Tumaro brand. They have many different flavors, but my favorite one is the White Protein Carb Wise Wrap. You can see in the nutrition facts below, there are significantly less calories and carbohydrates, plus 9
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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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