NJBC Eats: How to Roast Pumpkin Seeds, A High Fiber Snack

  Pumpkins is what October is all about! Everyone loves to carve a pumpkin, but no one likes scooping out the “guts” of the pumpkin and throwing away all those seeds- but WAIT!  Save those seeds. I am going to tell you how to make a low calorie, high fiber snack with all those pumpkin seeds.     First, scoop the seeds out of the pumpkin and separate any of the stringy fibers from the seeds. Put them in a colander and rinse them, then spread them out on a baking sheet to dry. I like to put them between
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Eating Healthy After Surgery When Your Family Doesn’t Want To

You’ve worked so hard since your surgery, and the numbers on the scale are decreasing. You’re feeling great –  then BAM, your spouse walks in with a box of donuts for the two of you, your mother is insistent that you eat some of her pasta or a friend says you’re no fun anymore because you’re not interested in going out for a slice of pizza and a few drinks. If it  feels like your friends and family aren’t being supportive of your weight loss journey. You’re not alone. This happens to many people who are on a weight loss
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NJBC Eats: High Protein Pasta Salad

  As we head into Labor Day weekend, many will be firing up the grill and enjoying a few side dishes that include pasta. If you plan on making pasta salad, here’s a healthier version that includes more veggies and reduces the amount of pasta. A bean-based pasta like Banza is a great option in this recipe because it’s packed with protein.    Related: Stuffed Burgers Ingredients: 1 lb bean based pasta 1 pint cherry tomatoes halved 2 bell peppers diced 1 peeled cucumber diced ½ cup pitted olives ¼ cup chopped fresh basil leaves Dressing: ½ cup olive oil
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NJBC Eats: Southwest Summer Salad

  I love a good bean salad. They’re easy to stick in a container and pack in lunch boxes or office bags plus, they’re high in protein and fiber which is great for everyone. The best part? They’re inexpensive and easy to prepare with plenty of options for adding or substituting ingredients without too much trouble. This Southwestern Summer Salad recipe is vegetarian, vegan and also gluten-free. Feel free to add some cooked chicken breast to it to pump up the protein content.    Ingredients: 2 (15 ounce) cans black beans, drained and rinsed 1 1/2 cups corn kernels  1
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NJBC Eats: Grilled Chicken Kebobs

  These Grilled Chicken Kebobs are a classic, healthy and delicious summertime meal. Use vegetables that you already have on hand or opt for a combination of a few different ones.       Ingredients: 1 pound boneless skinless chicken breasts cut into 1 inch pieces 1/4 cup olive oil 1/3 coconut aminos 1/4 cup honey 1 teaspoon minced garlic salt and pepper to taste 1 red bell pepper cut into 1 inch pieces 1 yellow bell pepper cut into 1 inch pieces 2 small zucchini cut into 1 inch slices 1 red onion cut into 1 inch pieces Instructions:
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NJBC Eats: Turkey & Veggie Skillet

As a busy mom of 3 teen boys, I’m always looking for a quick, healthy dinner that I can make in between sporting events and after school activities. This Turkey and Veggie Skillet is easy, customizable and family friendly.  The star of this recipe is my favorite seasoning – coconut aminos. Coconut aminos are a healthier substitute to soy sauce. It’s similar in color and consistency but significantly lower in sodium. Coconut aminos are also free from GMOs, gluten and soy, which are common allergens found in soy sauce. You can find coconut aminos in most large chain grocery stores.
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NJBC Eats: Karen’s Pork Tenderloin

  “Chicken Chicken Chicken, – I’m sick of CHICKEN!” That’s what patients say to me following weight loss surgery.  So let’s talk about another healthy alternative- Pork Tenderloin. Pork Tenderloin is a lean small cut of meat that is perfect for roasting at a high temperature for a short amount of time and I’ve found the perfect way to cook it. I love to serve mine with a side salad or roasted carrots.    Related: 8 Ways to Make Tacos Healthier Remove the silver skin First, you need to prepare your tenderloin by removing the “silver skin”. To remove this,
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NJBC Eats: Karen’s Chicken Cacciatore

With the weather cooling down and schedules filling up fast, crock pot meals can be the most convenient way to get a healthy meal on the table. There’s nothing quite like a warm, home-cooked dinner after a busy day and this healthy Chicken Cacciatore is the perfect dish!  Related: 8 Ways to Make Tacos Healthier This meal is a huge hit with my family. The veggies are soft, the chicken is tender and it’s packed with flavor! I love to enjoy this Chicken Cacciatore as is or serve it over cauliflower rice. The leftovers also make for a great meal
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Protein Bites – Don’t Be Fooled

You are walking through the grocery store and see a package of Protein Bites and think to yourself,  ‘“hmmmm, those dietitians at the NJBC are always telling me to get more protein, I think I’ll throw these in my cart.  Hey, it even says made with all natural ingredients and there’s chocolate and bananas. This is great!” Hold on. Don’t be fooled. I put these in MY cart to show you how important it is to read the food labels so you can start to make better choices.  I also put a box of Entenmann’s Chocolate Donuts in my cart
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NJBC Eats: Karen’s Healthy Taco Tuesday

  When you have a busy schedule, it’s hard to find quick and easy ways to cut back on extra carbs and calories. As a working mom of 3 boys, I try to keep up with family traditions like Taco Tuesdays but with a healthier twist. How do I make Taco Tuesdays healthier? The answer is easy – red bell peppers! Red bell peppers are a great substitute for flour tortillas and fried taco shells. Here’s how to make it:   Cut two or three peppers in half and scoop out the seeds. They will look like little bowls once all
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