Samantha Carley, MS, RDN

February 5, 2016

Kale salad with spiralized apple, walnuts and avocado with a balsamic glaze

This bright and vibrant salad was perfect on this snowy day in New York. We unexpectedly got hit with a big snow storm! Perfect chance to get some exercise shoveling or frolicking in the snow. This salad was so delicious and all of the flavors paired together nicely. The sweet crisp apple noodles, creamy avocado, crunchy walnuts, and nutty flavor from the quinoa all blended amazingly. “Massaging” the kale first with oil, salt and pepper helps to break down some of the tough cell walls, making the leaves softer and more easily digestible. Batch cooking a bunch of quinoa early in the week makes it easy to just throw some quinoa in from the fridge, already pre-cooked! (more…)

by Samantha Carley, MS, RDN

-

1 Comments

February 1, 2016

Golden Quinoa + Edamame Bowl

This is one of the most hearty bowls I’ve made recently and it is amazingly filling and delicious! Quinoa is the star of this bowl and for good reason. It contains all of the essential amino acids our body needs (just like meat!) making it a complete protein. It’s amazing for vegetarians or those who want to incorporate some meatless meals (which I highly suggest due to the amazing power of plants!) (more…)

by Samantha Carley, MS, RDN

-

0 Comments

January 14, 2016

Cocoa Fresh Energy Balls

Who needs candy when you have something as delicious as these chewy, fudgey, and crunchy energy bites? Regular candy packed with sugar gives you a quick rush of energy and then a crash not soon after, leaving you feeling crummy and ready to snack on the next sugary snack, only to repeat the cycle over and over.

(more…)

by Samantha Carley, MS, RDN

-

0 Comments

January 8, 2016

Zucchini noodles + avocado, pomegranate seeds & shredded kale

Happy new year, all! It’s been a great but long holiday season and I’m sure many of you are looking to get back on that healthy bandwagon as resolutions and good intentions are being set for the year. A great way to think about making lasting changes is to implement small daily changes to lead a more plant based and healthy lifestyle as well as setting goals for physical activity. (more…)

by Samantha Carley, MS, RDN

-

0 Comments

December 22, 2015

Broccoli, Escarole and Spinach soup with Fresh Dill

This green filled soup will leave you feeling so amazing and refreshed before (or after) all of your holiday festivities. This time of year, we are all rushing around with high stress levels to get our final preparations done, and many aren’t making the best food choices. This is the time when the immune system is at its weakest. (more…)

by Samantha Carley, MS, RDN

-

1 Comments

November 10, 2015

Zucchini Noodles with Avocado Sauce & Cherry Tomatoes

I’ve made it to my last week with a preceptor at my clinical rotation! I can’t believe how fast time has gone by. Next week will be my first of two weeks conducting staff relief, which means I’ll have my own patients without any supervision from any of the dietitians. I’m so excited! I’ve learned so much over the past 8 weeks and have grown immensely; I feel like I’m ready to be on my own. I love that clinical was my first rotation, as I feel I can go into the other rotations with confidence and so much more knowledge than when I came into the program from real life experience. (more…)

by Samantha Carley, MS, RDN

-

0 Comments

October 24, 2015

Asian Inspired Sweet Potato Noodles

This dish is perfect as we transition into the colder weather approaching here in New York, when a salad or raw vegetables don’t seem as appetizing and appealing. Sweet potatoes are the perfect comfort food and are filled with amazing goodness like Vitamin A, potassium and fiber to keep you full and give slow releasing energy throughout the rest of your day.

(more…)

by Samantha Carley, MS, RDN

-

0 Comments

October 18, 2015

Fresh Favorites: Pipcorn

This snack is very well the new “it” snack at the moment! Pipcorn are mini popped kernels popped in OLIVE OIL with some delicious flavors like sea salt, kettle corn as well as truffle and rosemary. Finding a popcorn that isn’t loaded with chemicals and unhealthy oils is difficult to find, but this brand gets an A in my book. Pipcorn is gluten free, non-GMO, and doesn’t contain any preservatives or artificial flavorings. Popcorn is such a great snack as it is a whole grain, and 3 cups of popcorn is 1 serving, allowing you to munch and munch without packing on tons of calories, for those who are grazers and love to snack. I love the fact that these are popped using olive oil as it is such a healthy monounsaturated fat containing polyphenols and antioxidants, excellent for your heart, skin, and overall health. Guiltless snacking at it’s finest.

by Samantha Carley, MS, RDN

-

0 Comments

October 9, 2015

Pumpkin Overnight Oats

This is one of my favorite go-to breakfasts at the moment. It’s incredibly quick in the morning and only takes 5 minutes (or less!) to throw together at night. And I’ll mention that it tastes like FALL IN A JAR. I have to admit I’m on the pumpkin bandwagon, and I love all the flavors associated with it like cinnamon and nutmeg. Cinnamon is also excellent for stabilizing blood sugar, and oats are such a great addition to any diet as they’re loaded with soluble fiber. You want to find whole rolled oats instead of quick oats, as they break down less quickly into glucose in the blood stream. I’ve used unsweetened almond milk here, but really any nut milk or dairy milk will work.

Pumpkin Overnight Oats

What you need: a Mason jar, or a bowl with a lid

Serves 2-3

Ingredients:

1 cup of whole rolled oats
1/4 cup of pumpkin puree (unsweetened)
1 tbsp. of chia seeds
1 tsp. of pumpkin pie spice
1/4-1/2 tsp. of cinnamon (depending on your preference)
~1 cup of unsweetened almond milk or milk of choice, or enough to cover all ingredients

Method:

The night before, place all ingredients in a mason jar and mix thoroughly. Let sit in the fridge overnight to set. Microwave in the morning for ~2 minutes. Feel free to garnish with more cinnamon, pumpkin seeds, raisins, banana slices, or whatever fixings you like!

by Samantha Carley, MS, RDN

-

1 Comments

October 6, 2015

Autumn Spiced Crockpot Soup

I first have to say- I am completely at a loss of words as to how much time has flown by since I’ve last posted! So much has happened in my life (positive things!!) and I’ve been insanely busy and focusing on my work, but now I’m back on the grind of posting all things delicious and healthy. This past month I had begun my Graduate program/Dietetic Internship, and my first rotation is clinical! It’s been an amazing experience so far and have worked with so many great people; I’m so happy to be able to stay at this rotation until Thanksgiving.

(more…)

by Samantha Carley, MS, RDN

-

1 Comments