Why the name “Rebellious RD?” Let’s start with the rebellious part. As a middle child, my nature has always been a bit free-spirited. From my cooking (I never follow a recipe exactly), eating (healthfully, but tweaking as desired), exercising (constantly pushing the limits), drinking (I like it :)), sleeping (sort of an afterthought), to my general behavior (fun is always a priority). I mostly play by the rules, but I’m on it whenever I think it is a better choice to go a bit off-course. RD = Registered Dietitian. I received my Bachelor of Science degree from the University of Wisconsin-Madison in Dietetics, became a Licensed Dietitian-Nutritionist (LDN), Certified Diabetes Care and Education Specialist (CDCES), and have been practicing in the fields of weight management and diabetes for over 27 years…yikes.. My mission is to share my nutrition expertise through recipes, tips, and whatever I feel like sharing to promote health and well-being in a relatable fashion. In these uncertain times, while everyone is in lockdown and having a hard time fitting into jeans and getting out of the kitchen, I thought I would share my uncomplicated cooking style and living healthfully to support you in health ~ but with a healthy dose of rebellion.
Eat food. Mostly plants. Not too much food.
You have heard this before, and likely quite a bit lately. Well, at least before everything has rightfully been about the coronavirus. So, let’s combine these thoughts. We are all putting much effort into our cooking these days. Some of us have larger households than usual. Some of us cook for one or two. Whatever your number, you are now a chef.
#stayhome #essentialworkers
SHRIMP FRIED RICE
This dish went super fast in my house, but perfect portions for a table for five or leftovers are always a bonus.
INGREDIENTS
1 1/2 pounds large shrimp. deveined, tails removed
1 small head of broccoli
4 scallions
4 large eggs
1/2 teaspoon Kosher salt, divided
1 Tablespoon sugar
4 teaspoons soy sauce, low sodium
2 teaspoons ginger, crushed
2 garlic cloves, crushed
3 Tablespoons olive oil
3 cups cooked rice, brown for more fiber and nutrients; white if preferred
1 Tablespoon toasted sesame oil
1 Tablespoon rice vinegar
PREPARATION
Slice broccoli florets from the stem. Chop so all florets are about the same size. Place in a medium-sized mixing bowl.
Trim the white part of the scallions into the size of dimes. Add to bowl.
Whisk 4 eggs to combine and season with 1/4 teaspoon salt in a separate small mixing bowl.
Whisk sugar, soy sauce, and 1/4 teaspoon salt in another small mixing bowl. Mix in ginger and garlic cloves.
Heat 1 tablespoon olive oil in a large cast iron skillet over medium-high heat. Add broccoli and scallions and toss with oil. Allow broccoli and scallions to cook without mixing for about 5 minutes or until slightly charred. Then mix and cook for about 2 minutes. Transfer to the same bowl.
Quickly add shrimp to skillet, cooking for about 5 minutes or until shrimp are entirely pink and heated through—place in a bowl with broccoli and scallions.
Heat the remaining 2 tablespoons of olive oil in a cast iron skillet. Add eggs and cook, stirring constantly with a rubber spatula, until large curds form, about 30 seconds.
Add the rice and soy sauce mixture to the eggs, tossing well to combine. Press down on the mixture to create an even layer in the skillet. Cook without mixing until the rice is slightly crisped on one side, about 5 minutes.
Return veggies and shrimp to skillet and toss well to combine.
Add sesame oil and rice vinegar, and continue to stir. Remove from heat.
Divide evenly amongst 5 bowls (or save a bunch for leftovers :).
Too complicated? Let’s simplify:
Heat a teaspoon of sesame oil in a large skillet. Add minced garlic and onion and 1 cup frozen broccoli. Cook until vegetables are tender. Microwave a 90-second pouch of brown rice. Add rice to the skillet with 1–2 tablespoons of low-sodium soy sauce. Push the rice mixture to the side of the pan, add two eggs, and scramble. Mix it all together. Top with leftover chicken or shrimp, or not. Season and enjoy!
Though this vegetable recipe is a side dish, tofu or chicken (cut into 1-inch cubes) could easily be added to create a main dish.
INGREDIENTS
1 medium-size butternut squash, peeled and cut into cubes (or buy as such!)
1 pound fresh Brussel sprouts, washed and sliced in half
2 fresh lemons (or 2 tablespoons lemon juice)
1 Tablespoon garlic, chopped or smashed
2 Tablespoons olive oil
3 Tablespoons balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup cashews, crushed
PREPARATION
Preheat oven to 400°F. Place a roasting pan in the oven (do not remove the pan while the oven preheats).
Combine butternut squash, Brussel sprouts, olive oil, balsamic vinegar, garlic, salt, and pepper in a bowl; toss to coat. Carefully remove the pan from the oven. Coat the pan with cooking spray. Arrange the vegetable mixture in a single layer on the pan. Bake at 400°F for 25–30 minutes, stirring every 5–10 minutes. Remove the pan from the oven once the Brussel sprouts are browned on the edges.
Squeeze or pour lemon juice on veggies and stir well. Sprinkle with cashews.
👖👖👖👖👖YES. Put these on today👖and most days right now. As someone who has been working from home for over 8 years, this tip is not one I ever took “lightly,” so to speak…If you want to fit into your jeans and other clothes once we are granted freedom again, you need to wear your jeans today, tomorrow, and the day after that. Sure, if you must, a sweat or PJ day is fine, maybe twice a week, but you will feel the difference.
“There is no courage without vulnerability“
~ Brene Brown
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