+ Nutrition
and More*

By Kate Fisher

Kate Fischer, MS, RD, LD is the managing partner of Edge Performance Fitness, LLC, Portland, OR. She offers group fitness classes, and personal nutrition counseling.

503-265-8685
kate@edgeperformancefitness.com
www.edgeperformancefitness.com

*The information contained herein is not intended to diagnose or treat ANY medical condition. Always consult your physician before beginning any new exercise or treatment.

Some of My Favorite Things

Often, as a dietitian, I get asked, “what do you eat?” or “what would you choose?” So, with the holidays fast approaching, when we get to reminisce on some of our favorite times of the year, I thought I would share some of my favorite foods and recipes that I use throughout the year. Recipes are organized by season when foods are most flavorful in their natural growing season. I receive many of my fruits and vegetables from my local CSA (community-supported agriculture) but supplement with those from farmer’s markets and my own garden or those shared by friends.

You’ll notice most recipes are built on a foundation of fruits or vegetables, combined with healthy fats and lean proteins for a tasty and satiating meal. My body feels the most energized and healthy when eating this way, and it also helps to improve my recovery time from exercise. Remember some of our common recommendations for good health:
• Choose whole grains
• Include a variety of fruits and vegetables (eat the rainbow!) throughout the day
• Include small portions of lean proteins with meals and snacks
• Include healthy fats in small amounts (vegetable oils, nuts and seeds, fish)

Fall
Homemade Applesauce
Cook down ½ lbs. of apples in a small amount of water
Add spices — cinnamon, nutmeg, cloves
Cook down until apples are soft to mash into smooth sauce

Roasted Butternut Squash Pilaf
Chop butternut squash up into cubes, toss with olive oil and roast at 425° F for 15 minutes, toss, and then roast another 15 minutes. Once done, cool squash before adding to salad.
Meanwhile, wash and then cook quinoa.
Cool quinoa, then add chopped vegetables: green onions, peppers, tomatoes, even avocado (whatever is available)
Toss with an olive oil and vinegar dressing, season with salt, pepper, or additional herbs
Can be served warm or cold.

Three-Bean Chili with the Last of Summer’s Tomatoes
Soak dry beans in water overnight (approximately 1 cup each)
Sauté onion, garlic, and pepper, adding cumin and red pepper while cooking
Add beans and water as well as 3-4 large tomatoes, chopped
Allow to cook down, adding seasonings to taste
Add water and/or additional tomatoes (for a thicker chili) and cook until beans are tender

Winter
Sautéed Winter Greens
Sauté fresh garlic cloves and sliced onions with a small amount of olive oil or Earth Balance.
Add your choice of available winter greens. I prefer a combination of kale, chard, mustard greens, and spinach to vary the flavors.
Add your choice of herbs or spices.
After cooking (options): For a warm salad, add roasted tomatoes and vinaigrette. Or add a sprinkle of hard cheese like Romano or asiago.
Meal Option: Sauté ground chicken in the pan with onion and garlic (mild Italian is my favorite chicken sausage from New Seasons). This will add flavor to the greens as well.

Roasted Root Vegetables
Chop up available root vegetables saved from summer/fall: beets, golden beets, butternut squash, parsnips or turnips, sweet potato or regular potatoes, onions, carrots
Optional add in: peeled garlic cloves
Toss with olive oil and season with your choice of herbs/spices. My favorite combinations are oregano/basil/rosemary or simply salt and pepper
Roast at 425° F for 15 minutes, toss, and then roast for another 15 minutes.

Citrus Salad
Sliced, segmented oranges and grapefruit
Seeds of ½a pomegranate
Zest of one lime (save lime for juice)
Dressing: fresh lime juice, honey, and fresh nutmeg, grated

Spring
Bok Choy, Shrimp, and Avocado Salad
½ cup bok choy, chopped
2 green onions, sliced
½ avocado, sliced
Sautéed shrimp (5-8 large shrimp) using sesame oil and garlic (or if you prefer vegetarian, use tofu)
Top with toasted sesame seeds
Dressing: Toasted sesame oil, rice vinegar, soy sauce, touch of honey and salt and pepper

Asparagus Sauté
My grandpa lived on a farm, so we always had fresh asparagus that grew along his fence each spring.
Fresh asparagus
Garlic and onion
Sauté garlic and onion with sesame oil (toasted sesame oil adds a strong flavor)
Add asparagus, lightly sauté, and when close to finished, add in water chestnuts
Top with toasted sliced almonds

Summer
Fresh Berry Smoothie (serves 2)
Perfect after a workout or split in half, so that you drink half before and half after. Other additions: ground flax seed, spinach, pears if fresh, and oranges in the winter.
1 cup fresh berries (or frozen from fresh)
1 banana
1 small apple
6-8 oz. unsweetened almond milk
1 scoop whey or soy protein (watch for added sugars)
Ice (unless berries are frozen)

Spinach Strawberry Salad (serves 1)
2 cups fresh spinach
5 medium strawberries, sliced
2 tbsp. sliced almonds, toasted
½ oz. crumbled goat cheese (really enjoy honey goat cheese from Trader Joe’s with this salad)
3 oz. grilled chicken breast
Dressing: honey soy vinaigrette: soy sauce, rice vinegar, olive oil, honey, salt and pepper to taste

Grilled Vegetables with Homemade Pesto
Homemade pesto: fresh basil, olive oil, pine nuts, Romano cheese, fresh garlic cloves – process in food processor.
Fresh garden vegetables sliced into segments: zucchini, summer squash, eggplant, peppers, onions, mushrooms.
Toss sliced vegetables with pesto and grill until soft.
Meal Options: Grilled vegetables can be served with a grilled meat or fish or sliced onto a salad, or atop whole-grain bread for a grilled vegetable sandwich.
You will note many of these recipes do not have specific amounts. I tend to cook by what is available either in the garden or from my local CSA. I also feel it is important to cook by taste, so often I do not follow recommended amounts in recipes. Instead, I add until I find the taste I am looking for.
I hope you all enjoy the holiday months ahead, enjoying the flavors of the season and the food experiences we share with our family and friends.

Happy Holidays!