Food & Nutrition by Meli

Nutrition and Dietetics student sharing her love of food and nutrition.

Back to School

Done with my first week of school. Going to school all day Monday, Tuesday and Wednesday. I’m taking:

Fundamentals Human Nutrition A

Biochemistry

Community Health Statistics

and Food Production Systems 1

Wish me luck!

Baked Chicken with Roasted Veggies Roasted Veggies Zucchini Red onion Red potatoes Olive oil Salt  Pepper Place veggies on a cookie sheet. Pour olive oil, salt and pepper over veggies. Bake at 425 degrees for 20 minutes, potatoes will need more time to cook all the way.  Baked Chicken Chicken Breast Fresh squeezed lemon juice Olive oil No salt seasoning Italian Herb seasoning Salt Pepper Place chicken breast on a baking pan, my favorite is a pyrex. Pour olive oil and lemon juice on chicken, and all of the seasoning. Bake at 350 degrees for 40 minutes. 

Baked Chicken with Roasted Veggies

Roasted Veggies

Zucchini

Red onion

Red potatoes

Olive oil

Salt 

Pepper

Place veggies on a cookie sheet. Pour olive oil, salt and pepper over veggies. Bake at 425 degrees for 20 minutes, potatoes will need more time to cook all the way. 

Baked Chicken


Chicken Breast

Fresh squeezed lemon juice

Olive oil

No salt seasoning

Italian Herb seasoning

Salt

Pepper

Place chicken breast on a baking pan, my favorite is a pyrex. Pour olive oil and lemon juice on chicken, and all of the seasoning. Bake at 350 degrees for 40 minutes. 

Stuffed Mushroom and Chicken This was a quick and easy meal. The stuffed mushroom is from fresh and easy. The chicken was sauteed.  Heat olive oil in a pan, add chicken. Season with salt, pepper, and no salt seasoning. 

Stuffed Mushroom and Chicken

This was a quick and easy meal. The stuffed mushroom is from fresh and easy. The chicken was sauteed. 

Heat olive oil in a pan, add chicken. Season with salt, pepper, and no salt seasoning. 

Turkey Meatballs and Spaghetti Turkey Meatballs Ground Turkey Eggs Feta cheese Mozzarella cheese Bread Crumbs Basil Garlic Salt No salt seasoning Italian Herb seasoning Salt  Pepper Canola Oil Place the ground turkey in a bowl, add 2 eggs and seasoning. Toast bread, break it apart in a ziplock bag and pour this over the turkey. Heat a large amount of Canola Oil in a pan. Mix all of the ingredients in the bowl together, using your hands rolling them into balls. Fry them in the oil until they are cooked on the inside. You can bake these as a healthier option.  Spaghetti with Veggies Spaghetti Green Bell Pepper Red Onion Marinara Sauce Olive Oil Garlic Salt Boil water and cook spaghetti for about 10 minutes. Warm up marinara sauce and then add the spaghetti. Heat up olive oil in a pan, add red onions, green peppers, garlic salt and cook for a few minutes. add veggies to spaghetti.

Turkey Meatballs and Spaghetti

Turkey Meatballs

Ground Turkey

Eggs

Feta cheese

Mozzarella cheese

Bread Crumbs

Basil

Garlic Salt

No salt seasoning

Italian Herb seasoning

Salt 

Pepper

Canola Oil

Place the ground turkey in a bowl, add 2 eggs and seasoning. Toast bread, break it apart in a ziplock bag and pour this over the turkey. Heat a large amount of Canola Oil in a pan. Mix all of the ingredients in the bowl together, using your hands rolling them into balls. Fry them in the oil until they are cooked on the inside. You can bake these as a healthier option. 

Spaghetti with Veggies

Spaghetti

Green Bell Pepper

Red Onion

Marinara Sauce

Olive Oil

Garlic Salt

Boil water and cook spaghetti for about 10 minutes. Warm up marinara sauce and then add the spaghetti. Heat up olive oil in a pan, add red onions, green peppers, garlic salt and cook for a few minutes. add veggies to spaghetti.

Chicken Lasagna Rolls 2 Cooked chicken breasts Ricotta cheese Parmesan cheese Feta cheese Homemade tomato sauce Lasagna pasta My brother and I made this, the tomato sauce took us about an hour. It was delicious and worth the extra time it took to make it. Combine 1 cup of ricotta cheese, 1/2 of parmesan cheese, 1/2 cup of feta cheese and cooked chicken. Cover a baking tray with tomato sauce. Cook lasagna and let it cool for a bit, then spoon some of the chicken/cheese mix on the pasta and roll it up. Place them in the baking tray, bake at 375 degrees for 30 minutes. 

Chicken Lasagna Rolls

2 Cooked chicken breasts

Ricotta cheese

Parmesan cheese

Feta cheese

Homemade tomato sauce

Lasagna pasta

My brother and I made this, the tomato sauce took us about an hour. It was delicious and worth the extra time it took to make it. Combine 1 cup of ricotta cheese, 1/2 of parmesan cheese, 1/2 cup of feta cheese and cooked chicken. Cover a baking tray with tomato sauce. Cook lasagna and let it cool for a bit, then spoon some of the chicken/cheese mix on the pasta and roll it up. Place them in the baking tray, bake at 375 degrees for 30 minutes. 

Grilled Salmon, Sweet Potato Wedges and Cucumber Salad Sweet Potato Wedges Sweet Potato Olive Oil Salt Pepper Pre heat oven to 350 degrees. Wash and cut sweet potatoes into wedges, I left the skin on. Place the wedges on a cookie sheet pour olive oil, salt and pepper over them. Bake for about 45 minutes.  Cucumber salad Cucumber Tomato Red Onion Jalapeno Cilantro Salt  Pepper No salt seasoning Fresh squeezed lemon juice Combine all of these ingredients together to make salad.  Salmon Salmon steak Olive oil No salt seasoning Lemon pepper seasoning Italian herb First I poured olive oil on the salmon then I sprinkled all of the seasoning on it and grilled it on a George Forman grill (which jeffrey just bought and I love!). Poured some olive oil on the grill and cooked this for about 10 minutes.

Grilled Salmon, Sweet Potato Wedges and Cucumber Salad

Sweet Potato Wedges

Sweet Potato

Olive Oil

Salt

Pepper

Pre heat oven to 350 degrees. Wash and cut sweet potatoes into wedges, I left the skin on. Place the wedges on a cookie sheet pour olive oil, salt and pepper over them. Bake for about 45 minutes. 

Cucumber salad

Cucumber

Tomato

Red Onion

Jalapeno

Cilantro

Salt 

Pepper

No salt seasoning

Fresh squeezed lemon juice

Combine all of these ingredients together to make salad. 

Salmon

Salmon steak

Olive oil

No salt seasoning

Lemon pepper seasoning

Italian herb

First I poured olive oil on the salmon then I sprinkled all of the seasoning on it and grilled it on a George Forman grill (which jeffrey just bought and I love!). Poured some olive oil on the grill and cooked this for about 10 minutes.

Had lunch at ceviche del rey with jeffrey and this was delicious!

Had lunch at ceviche del rey with jeffrey and this was delicious!

Chicken and Grilled Watermelon Salad Chicken Breast Watermelon Baby cucumber Mushroom Spinach No salt seasoning Salt  Pepper Asian ginger dressing Season chicken with salt, pepper, no salt seasoning, and cook on a grill. Grill watermelon, place spinach and mushroom in aluminum foil paper and grill it. Cut chicken into strips and drizzle asian ginger dressing on top. Place salad on plate, squeeze lemon juice on top, sprinkle salt and pepper. 

Chicken and Grilled Watermelon Salad

Chicken Breast

Watermelon

Baby cucumber

Mushroom

Spinach

No salt seasoning

Salt 

Pepper

Asian ginger dressing

Season chicken with salt, pepper, no salt seasoning, and cook on a grill. Grill watermelon, place spinach and mushroom in aluminum foil paper and grill it. Cut chicken into strips and drizzle asian ginger dressing on top. Place salad on plate, squeeze lemon juice on top, sprinkle salt and pepper. 

Stuffed Salmon and Salad Feta and Spinach stuffed Salmon from Fresh & Easy Tomato Salad Yellow grape tomatoes Tomato Red onion Cilantro Fresh squeezed lemon juice Salt  Pepper

Stuffed Salmon and Salad


Feta and Spinach stuffed Salmon from Fresh & Easy

Tomato Salad

Yellow grape tomatoes

Tomato

Red onion

Cilantro

Fresh squeezed lemon juice

Salt 

Pepper

Chicken Sandwich Chicken Breast Whole Wheat bread Sharp cheddar cheese Tomato Yellow bell pepper Arugala Spicy avocado sauce Mustard Salt Pepper Cut chicken breast into thin slices, saute chicken and sprinkle salt & pepper. Toast bread, spread spicy avocado sauce and mustard on bread. Add all of your toppings and your ready to go. 

Chicken Sandwich

Chicken Breast

Whole Wheat bread

Sharp cheddar cheese

Tomato

Yellow bell pepper

Arugala

Spicy avocado sauce

Mustard

Salt

Pepper

Cut chicken breast into thin slices, saute chicken and sprinkle salt & pepper. Toast bread, spread spicy avocado sauce and mustard on bread. Add all of your toppings and your ready to go. 

His and Hers Angus beef burgers Angus beef patties Arugala Tomato Onion Avocado Sharp cheddar cheese Ketchup  Mustard Spicy avocado sauce Pickle Salt Pepper Worcestershire sauce Season beef patties with salt, pepper, a dash of worcestershire sauce. Cook patties on a grill, add cheese before they are done cooking. Warm up buns on the grill, spread spicy avocado sauce, ketchup and mustard on the buns. Then start adding all the toppings and enjoy! Jeffrey made this for dinner, these burgers were huge and delicious. 

His and Hers Angus beef burgers

Angus beef patties

Arugala

Tomato

Onion

Avocado

Sharp cheddar cheese

Ketchup 

Mustard

Spicy avocado sauce

Pickle

Salt

Pepper

Worcestershire sauce

Season beef patties with salt, pepper, a dash of worcestershire sauce. Cook patties on a grill, add cheese before they are done cooking. Warm up buns on the grill, spread spicy avocado sauce, ketchup and mustard on the buns. Then start adding all the toppings and enjoy!

Jeffrey made this for dinner, these burgers were huge and delicious. 

Veggie Pizza Whole wheat pita Home made tomato sauce Mozzarella cheese Ricotta cheese Parmesan cheese Spinach Tomato Mushroom Olive OIl Drizzle Olive oil on pita bread, spread tomato sauce, sprinkle mozzarella. Add spinach, tomato, mushroom. Drop spoonfuls of ricotta sprinkle some parmesan cheese and olive oil over pizza. Bake at 325 for about 15 minutes. 

Veggie Pizza

Whole wheat pita

Home made tomato sauce

Mozzarella cheese

Ricotta cheese

Parmesan cheese

Spinach

Tomato

Mushroom

Olive OIl

Drizzle Olive oil on pita bread, spread tomato sauce, sprinkle mozzarella. Add spinach, tomato, mushroom. Drop spoonfuls of ricotta sprinkle some parmesan cheese and olive oil over pizza. Bake at 325 for about 15 minutes. 

to-do-without-doing-deactivated asked: Wow I love all of your meal ideas! They're so simple yet seem so healthy. Thanks for putting them up :)

thats so nice of you to say, thanks!

Jeffrey made this for dinner, its his version of a dish that we had at a mexican restaurant called La Barca. It was very delicious and everything was home made including the sauce, yum!

Jeffrey made this for dinner, its his version of a dish that we had at a mexican restaurant called La Barca. It was very delicious and everything was home made including the sauce, yum!

Thai green curry with chicken and veggies Chicken breast cut into strips Eggplant Red bell pepper Bamboo Shoots Red onion Thai green curry simmer sauce Olive oil Salt + pepper Heat olive oil in a pan, saute red onion then add chicken and let it cook for about 15 minutes. Start adding veggies, then curry simmer sauce and cook for 5 minutes.

Thai green curry with chicken and veggies

Chicken breast cut into strips

Eggplant

Red bell pepper

Bamboo Shoots

Red onion

Thai green curry simmer sauce

Olive oil

Salt + pepper

Heat olive oil in a pan, saute red onion then add chicken and let it cook for about 15 minutes. Start adding veggies, then curry simmer sauce and cook for 5 minutes.