Tag: recipes

Throwback Thursday: Avocado Accolades

Throwback Thursday: Avocado Accolades

Throwback Thursday: Avocado Accolades


Image via freeimages.com/PatHerman

By Laura Cipullo, RD, CDE, CEDRD

Eating an entire avocado a day could lower cholesterol, according to recent research published in the Journal of the American Heart Association. And it’s not so hard to work a whole avocado, or at least a healthy portion of it, into your diet because it’s so versatile. Most people are familiar with avocado as a prime ingredient in guacamole or as a yummy topper on salad, but you can do other things with it as well, like substituting it for mayo in a sandwich or making avocado toast. If you’re stuck on ideas, just see how many avocado recipes you can find on allrecipes.com! The options are practically endless!

Christie Caggiani, RDN, LDN, CEDRD wrote about the many features and uses of avocado in a blog post titled “Avocado Accolades” from Mom Dishes It Out, and I thought this would be an interesting topic to revisit in light of this new, encouraging research. Read on to learn more about the amazing avocado and enjoy a great Cooking Light recipe for Avocado-Egg Salad Sandwiches with Pickled Celery.

Hardly mainstream when I was a child, these curious fruits have become quite the versatile and popular food lately, and for good reason. I’ve been experimenting with these green beauties, and have to say I’m so impressed with the results! There are some wonderful reasons to include avocado in your family meals, and extremely easy ways to do so.

Because its flavor is mild, it’s easy on young, developing palates, and the texture is silky smooth, allowing parents to introduce it as one of baby’s first foods.

There are many things that make avocados …. awesome:

Fat: The heart-healthy fat found in avocados is primarily monounsaturated, amazing for children’s developing brains and helpful for absorption of fat-soluble vitamins.

Fiber: This feature, along with the fat, assists digestion and can help children who struggle with constipation.

Vitamins and Minerals: Avocados offer some great potassium, an essential electrolyte that runs our heart and assists in healthy muscle development. Additionally, they contains some Vitamin K and Vitamin E, both fat-soluble vitamins that assist in healthy blood clotting and provide strong antioxidant properties, respectively. The B vitamins, including folic acid, help in maintenance of a healthy nervous system, and are a key to unlocking the energy that other foods provide.

Flexibility and Versatility: You can work an avocado into endless meals in so many different ways. It lends well to whatever flavors you pair with it, and can be a nice change from typical condiments, spreads or dips.

  • Add some cinnamon and applesauce to mashed avocado for a sweet snack
  • Combine it with some tomatoes, onions and peppers for a dip with a zing
  • Try spreading some on your morning toast, then top it off with an egg
  • Dice some into your favorite pasta salad


Here’s one of my latest finds:

Avocado-Egg Salad Sandwiches with Pickled Celery

To prevent avocado from browning in leftover egg salad, place any remaining salad in a bowl and cover surface with plastic wrap. Then cover the entire bowl tightly with plastic wrap.

  • Yield:

Serves 4 (serving size: 1 sandwich)


  • 6 large eggs
  • 3 tablespoons water
  • 3 tablespoons cider vinegar
  • 2 teaspoons sugar
  • 1/4 cup finely chopped celery
  • 1/4 cup mashed ripe avocado
  • 1 tablespoon canola mayonnaise
  • 1 teaspoon fresh lemon juice
  • 3/4 teaspoon Dijon mustard
  • 1/2 teaspoon black pepper
  • 3/8 teaspoon kosher salt
  • 2 tablespoons dry-roasted salted sunflower seeds
  • 8 (1-ounce) slices whole-grain bread, toasted
  • 1 cup baby arugula
  • 4 heirloom tomato slices


  1.  Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Bring water to a boil over medium-high heat. Add eggs to steamer. Cover and steam eggs 16 minutes. Remove from heat. Place eggs in a large ice water-filled bowl.
  2.  While eggs cook, combine 3 tablespoons water, vinegar, and sugar in a medium microwave-safe bowl; microwave at HIGH 2 minutes or until boiling. Add celery; let stand 15 minutes. Drain.
  3.  Meanwhile, combine avocado, mayonnaise, juice, mustard, pepper, and salt in a medium bowl, stirring well   until smooth.
  4.  Peel eggs; discard shells. Slice eggs in half lengthwise; reserve 2 yolks for another use. Chop remaining eggs  and egg whites. Gently stir eggs, celery, and sunflower seeds into avocado mixture. Top 4 bread slices with about 1/2 cup egg mixture, 1/4 cup arugula, 1 tomato slice, and remaining 4 bread slices.



Sydney Fry, MS, RD,

Cooking Light

May 2015




Scallion Pancakes with Hoisin Chicken

Scallion Pancakes with Hoisin Chicken

Scallion Pancakes Filled with Garlicky Greens and Hoisin Chicken

frontim (2)

By Laura Cipullo, RD, CDE, CEDRD

One of my favorite cookbooks of all time is Donna Hay’s Flavours (this is spelled correctly). In this book, she shares her recipe for Spring Onion Pancakes with Hoisin Chicken. And that is what influenced this winning dish. I have never used hoisin sauce and even had a bit of a time finding it. But this recipe will treat all five senses!


Garlicky Greens

5 oz. spinach (1 pre-washed bag)

2 tsp olive oil

2 cloves of minced garlic or 2 tsp Litehouse garlic


Scallion Pancake/Crepe

1 cup plain, all-purpose white flour

3 eggs, organic

1½ cups milk, organic

1 tbsp sesame oil

4 scallions, sliced thinly (including greens)

peanut oil


Hoisin Chicken

½ cup hoisin sauce

4 tbsp low-sodium tamari

2 tbsp sugar or honey

1 lb. of chicken cutlets, thin (pref. organic/hormone free)

3 scallions

¼ cup sesame seeds




Garlicky Greens

Heat the olive oil and garlic over medium heat for one minute and then add the spinach. Stir and sauté until all of the spinach is wilted. Place aside with lid to keep warm.


Scallion Pancake

To make the thin pancakes/crepes, place the flour, eggs, milk, and sesame oil in a bowl. Whisk well while adding the scallions. Meanwhile, heat a small frying pan over high heat and coat with peanut oil. You can use a paper towel to coat the pan with the oil, if helpful. Pour a thin coating, about ¼ cup of the mixture, into the hot pan. Swirl the pan to ensure the mixture evenly spreads out. Cook the pancake for about 2 minutes on each side until lightly browned. Coat the pan with peanut oil and stir the mix before you pour each new pancake into the frying pan. This will help to ensure the pancakes does not stick and the scallions are evenly dispersed. Keep the pancakes warm in the oven at about 200 degrees while you make the chicken.


Hoisin Chicken

In a small bowl mix the hoisin sauce, tamari sauce, and sugar. Heat a frying pan over the medium heat. You can easily use the same frying pan you made the pancakes in. Cook the sauce for 1 minute and add the thin chicken cutlets to the sauce. Add enough to fill the pan, allowing for sauce to cover each cutlet. Cook for about 5 minutes per side.


When all of the chicken is ready, slice each cutlet a few times across its width and place on the scallion pancake. Sprinkle each cutlet with sesame seeds and scallions. Alongside the chicken, place a line of the garlicky spinach greens and then roll up.


Before you take your first bite, just notice the presentation! It’s eye candy! Smell the garlic, onions, and sweetness of the chicken’s sauce. Notice the feel of the pancake in your hand. Finger foods can be uniquely pleasurable, as they most definitely engage the sense of touch. Think of all the time and preparation that went into making this three-part meal. Were you aware of the sizzle the peanut oil made as it hit the hot pan when making the pancakes/crepes? And then, of course, take a bite of your filled pancake, notice each flavor. Do you taste sweet, sour, salty, bitter or? What does this meal remind you of? As you take your next bite, be sure you have taken a deep breath, inhaling the eating experience and exhaling the stress from the day. Your attention is now devoted to this meal. Be grateful to the famers who grew your food, to the grocery store employees who made the food available to you, and of course to yourself, for preparing the meal and feeding yourself.


Eat, Sleep, and Be in Peace.




Tempt With Tempeh – The Recipe

Tempt With Tempeh – The Recipe

IMG_9358Tempeh Stir Fry


This dish was inspire by the famous chef and RD, Jackie Newgent’s Szechwan Tempeh Vegetable Stir Fry found in her book, The All Natural Diabetes Cookbook. Being a mother as well as RD, never leaves me enough time to get all of a recipe’s ingredients plus I truly hate measuring foods. Nevertheless, this dish even turned my fearful husband into a tempeh lover. And somehow, I lost the gingerroot before making the recipe so I substituted Lighthouse freeze Dried Ginger root. The freeze dried herbs never disappoint. It is preferable to use organic produce and condiments when and if possible and cost effective.


1 Cup Low Sodium Chicken or Vegetable Broth

¼ Cup Ketchup

2 Tbsps. Low Sodium Tamari Sauce

1 Tbspn. Peanut Oil

1 Tbsp. Siracha Sauce (add 2 Tbsps. if you like heat)

1 Tbsp. fresh garlic, minced or Lightehouse Freeze Dried Garlic

1 ½ Tsp. Fresh grated gingerroot or about the same of Lighthouse Freeze Dried Ginger Root


2 Tsp. Peanut Oil

1 Package of Tempeh (about 10 oz) cut into cubes

½ large Vidalia Onion

3 cups broccoli florets (can buy precut)

1 cup shredded cabbage (any color)

1 Large Red Pepper, sliced

1 Large Green Pepper, sliced



  1. In a medium sized sauce pan over medium heat, add the frist seven ingredients (from broth to gingerroot). Stir and continue to cook the “broth” for about 5 minutes and then lower the heat to a simmer.
  2. Heat Peanut oil in a large skillet over medium to high heat. You can use high heat as peanut oil has a higher smoke point. Add the onions and tempeh cubes, until they are golden and browned. Keep the mixture moving.
  3. Next add the broccoli florets and cabbage to the stir fry. After a few minutes, add the broth mixture and peppers to the large skillet. Stir fry for about another 2-3 minutes and then smile. You are done.


Serve in a white dish and instagram us your version @MomDishesItOut. Feel free to serve with a grain even one of the 90 second Seeds of Change grain mixes. Use the mediation from Women’s Health Body Clock Diet to begin your eating experience. With your fives senses, take your first bite. Enjoy and of course turn inwards to become mindful of your hunger and fullness cues. This will help you determine your portion. You are likely able to get 4 servings from this recipe.

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