Registered Dietitian Nutritionist

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© 2019 by Kathy Garvey. Proudly created with Wix.com

 

KATHY GARVEY, MS, MBA, RDN

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The Instant Pot or Instapot is a real game changer for busy families.  This programmable electric pressure cooker can help you crank out a tasty, high-quality meal in the fraction of the time.  Most versions are multi-function, with the ability to serve as a slow cooker, rice cooker, or yogurt maker in addition to pressure cooker.  I find this appliance best for soups, stews, and pasta dishes.  Here is our family's favorite Instant Pot recipe:

Instant Pot Chicken Fajita Pasta

4 servings

  • 1-2 lbs boneless, skinless chicken breasts or thighs, cut into bite size pieces

  • 3 Tablespoons fajita seasoning or taco seasoning, divided

  • 2 Tablespoons olive oil

  • 1 Red bell pepper, seeded and diced

  • 1 Yellow bell pepper, seeded and diced

  • 1 Medium onion, diced

  • 4 cloves minced garlic

  • 1 cup low-sodium chicken broth

  • 1 can (10 oz) of Ro-Tel tomatoes or fire-roasted tomatoes

  • 8 oz dry Penne pasta

  • Dash of black pepper

  • 1/4 cup low-fa...

Tired of the same old eggs or cereal for breakfast?  Change it up with this healthy, veggie-loaded option!

Breakfast Peppers

2 servings

  • 1 large bell pepper

  • 4 strips turkey bacon, cut into 1/2 " sticks

  • 1/4 teaspoon of garlic

  • 2 Tbsp diced tomato

  • 1/2 cup of chopped spinach

  • 1/4 tsp black pepper

  • 1/8 tsp salt

  • 2 eggs

  • 2 egg whites

  • 1 Tbsp of milk or alternative milk (almond/soy/cashew)

  • 1/2 cup low-fat cheddar cheese

Directions

1. Preheat the oven to 375 degrees.

2. Cut pepper in half lengthwise, removing seeds.

3. Spray a baking sheet with non-stick spray and place the peppers skin-side up on the baking sheet.  Roast peppers for about 9 minutes, then remove and place open side up.

4. While roasting peppers, Cook the bacon over medium heat until crispy and remove to a paper towel to drain.

5.  To the same pan, add the garlic, tomato, and spinach, cooking until the spinach is slightly wilted.  Remove from pan and set aside.

6. In a medium bowl,...

As Fall approaches, we all crave some warm, delicious comfort food.  Dishes like Macaroni and Cheese always top the list of requested dinners.  I usually hesitate since it leaves a lot to be desired nutritionally, but I finally found some  healthier versions both the kids and I can agree upon from the Daily Burn.  Check them out here:

https://dailyburn.com/life/recipes/healthy-mac-and-cheese-recipes/

Here is my personal favorite with eggs!

Mac and Cheese Scrambled Eggs Recipe

Serves 6, Total time 20 minutes

Ingredients

2 large eggs
6 ounces nonfat evaporated milk
1/2 teaspoon hot sauce
Salt to taste
1 teaspoon dry mustard
8 ounces whole-wheat elbow macaroni
3 cups egg whites
2 tablespoons unsalted butter
8 ounces reduced-fat sharp cheddar, shredded
6 slices turkey bacon

Preparation

  1. In a small bowl, whisk together the whole eggs, milk, hot sauce and mustard. Salt to taste. Set aside.

  2. Bring 2 quarts of water to a boil in a large pot. Add the pasta and cook until al d...

Are your mornings as hectic as most?  Most people struggle to find time for a healthy and end up grabbing some toast and running out the door or skipping it altogether.  Eating something for breakfast is usually better than skipping, as that first meal of the day can get your metabolism going and give you some energy. 

I often encourage clients to include protein in their breakfast for to boost their morning concentration levels and keep them more satisfied until the lunchtime meal.  My new favorite is Egg Muffin Cups.  You can make these ahead with a muffin tin and then freeze 1 or 2 in a ziplock for a quick breakfast.  Just grab and heat microwave for 1 minute and you are out the door !

Ingredients

• 1 bell pepper, diced *

• 1/4 red onion, diced * 

• 1 cup diced baby tomatoes, diced *

• 1 big handful spinach, chopped *

• 12 eggs, whisked together in a large bowl

• 1/2 teaspoon salt

• 1/4 teaspoon garlic powder

• black pepper 

 - 1/3 cup shredded cheddar cheese (optional...

Summer break is almost here and I think we are all ready for slower, less hectic days filled with swimming, free time, and fun. However, according to several recent studies, summer vacation is also the time when children are most likely to gain excess weight. 

Is this due to round-the-clock access to food at home and less regulated meals? Or can the weight gain be attributed to decreasedl physical activity now that kids have more access to screen time and are off from PE, recess, and sports team practices?

Researchers are not certain as to the main cause, but most hypothesize it is a combination of both along with disrupted sleep patterns that have led to this concerning trend.

Here are 5 strategies you can use in your family to help avoid the problem:

1.  Routine and Consistency -

Keeping a regular schedule, with certain time windows for meals and snacks, can help prevent constant eating and keep caloric intake at healthy levels.  Having a consistent, established wake time and bedtime dur...

It's not so uncommon these days for people to raise chickens in their yard - I just never thought it would be me.  I am married to a guy who loves all things outdoor and he thought chickens would be a fun project for the family.  He was right!

The chicks first made their appearance in February of 2016 and at just a few days old, were the most adorable little bundles of joy.  Times seven.  His original thought was that all of them might not make it and by getting a few extra, we would eventually end up with 4 or so - one for each of our children.

Well, chickens are heartier than you might think and after a lot of manhandling and a brief stint living in a large box equipped with heat lamps in our exercise room, all 7 of them were ready for the backyard.  We started with a good-sized coop my husband built and then a run of about 50 feet long by 10 feet wide.  They escaped this with ease and had a party running all over the backyard.  Pooping everywhere, including all over my...

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