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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NJBC Eats: Karen’s Typical Breakfast

My patients always ask me, “Karen, What do YOU eat for breakfast? I am so sick of eggs!” When I am looking for something that is going to keep me full and energized, I turn to my favorite cereal- Qi’a. I like to take two tablespoons of the cereal and mix it with a 1/2 cup of almond milk.  In the winter, I give it a quick blast in the microwave for 30 seconds to make a hot breakfast but you can also enjoy it cold.  If you are choosing not to use the microwave, let the cereal sit for
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