Total Nutrition Technology


Archive for September 2015

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Make These and Minimize Clean Up!

For the families who don't want to choose between healthy, quick, or delicious, and for all of us who shouldn't have to spend the rest of their evenings following dinner scrubbing pots, pans, and a thousand other fun kitchen gadgets, we've rounded up some of our favorite one-pot meals. What makes a one-pot meal so special? It hits all your categories with limited clean up and unnecessary added fats: protein, vegetables, and starch in one glorious vessel. So come on: turn that oven back on and serve up some real family time.

Poblano Paella

Chicken and Rice Parm Skillet

Shrimp (or any lean meat) Fried Rice

Chicken and Root Vegetable Pot Pie

Chicken and Dumplings

Chicken, Orzo, and Spinach Skillet

Kale, Sausage, and Lentil Skillet

Lamb Tagine with Couscous

Pork Chops with Chard and White Beans

One-Pot Pasta

Skillet Orecchiette

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Heart-Healthy Pumpkin Breakfast Bites

Enjoy chilly fall mornings with these healthy and delicious Pumpkin Breakfast Bites, a recipe adapted from one we found on that are easy to take on-the-go for breakfast or anytime! Best of all each bite is half of a high-quality starch exchange!

Pictures and recipe provided by TNT Health Educator, Stacey Gretka.

1. Preheat your oven to 375 degrees Fahrenheit.

2. Begin by mixing the dry ingredients in a large bowl:

1.5 c whole wheat flour
1.5 c rolled oats
0.75 c light brown sugar
1 tsp baking powder
0.5 tsp baking soda
1 tsp cinnamon, ground
0.5 tsp ginger, ground
0.25 tsp allspice, ground
0.25 tsp nutmeg, ground
1 tsp salt

3. Then in a separate bowl, mix the wet ingredients:

1 can pumpkin puree
3 Tbsp canola oil
0.25 c low-fat or non-fat milk
1 whole egg
1 egg white

4. Next, combine the wet and dry ingredients. Fold in 0.5 c dark chocolate chips and 0.5 c chopped walnuts if you desire. 

5. Spoon muffin mixture into a silicon baking mold like this one.

6. Bake for 15 minutes, allow to cool on a cooling rack, and repeat with remaining batter.

7. Package into appropriate portions and freeze! They microwave well if you prefer them to be warm. Try 10-15 seconds on high per mini muffin. 

Nutrition Facts
Servings 48.0
Amount Per Serving
calories 65
% Daily Value *
Total Fat 3 g4 %
Saturated Fat 1 g4 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 4 mg1 %
Sodium 71 mg3 %
Potassium 34 mg1 %
Total Carbohydrate 9 g3 %
Dietary Fiber 1 g5 %
Sugars 5 g
Protein 1 g3 %
Vitamin A0 %
Vitamin C0 %
Calcium1 %
Iron2 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

TNT Prepnique: Health Educator Meghan Makes Mason Jar Salads

Making lunch is a lot more fun when it looks pretty to eat! I really think that is one of the main reasons I prefer eating out. Otherwise, the food usually tastes better and I have way more control over my food when I make it myself. So what's the big draw to restaurants? Well, for one it's having someone wait on me, but I think the biggest reason is really the presentation. What if I could essentially solve both of those concerns and still enjoy my own homemade food? Well, I think I'd be a lot more likely to stick to my plan, that's for sure! 

TNT Health Educator, Meghan Neary, really lit a light bulb for me when she sent me pictures of her gorgeous salad in a jar (her salad contained mixed greens, red and yellow bell peppers, feta, tomato, slivered almonds, and black olives). What other kinds of delicious combinations could we layer in a jar?! And what are the insider secrets of jar lunches? And how can we keep these tasty pieces of art away from hungry co-workers? (Just kidding - make more and share!) Here's what my research reveals:

Pack it Up, Pack it In

Let me begin... by saying it's super important that you pack the layers tightly so the air doesn't wilt your leaves. Oxygen oxidizes, so all cut fruits and vegetables will be less than fresh when they're exposed. Cut down on the natural process, by limiting the amount of oxygen that can reach any cut (or torn) surfaces.

Order Matters

The key to keeping these layers delectable is the order. A dry or soggy salad does not sound exciting at all, nor does a salad that begins to wilt, or layers that are anything short of fresh. So follow these tips to keep things in order:

  • Start with the dressing and/or your wet ingredients (like cut tomatoes or cucumbers).
  • Add strong flavors next (like onion).
  • Create your base out of ingredients that are least likely to soak up the dressing (like carrots, chickpeas, cherry tomatoes, or sugar snap peas).
  • Add additional ingredients in the middle.
  • Top with salad greens.
  • Cheese and/or nuts and seeds go last.

Think Themes
The easiest way to get ideas is to think about your menu from a cultural perspective. Are you thinking you want a classic American tossed salad? What about a more Mexican vibe? Asian? Mediterranean? The places (and spices) are nearly endless and following common cultural food combos can help you narrow down the selection process and ensure your choosing will be well worth the wait.


Bowl! Bring your own Bowl... Don't attempt to eat the salad from the jar. Your only result will either be a) a big mess or b) an unmixed salad. Simply untwist your lid, dump the contents, and enjoy. Bonus: since the salad dressing is on the bottom, it will now be on the top! 

When in Doubt, Use Parchment Paper and a Rubberband

Julia Mirabella wrote an entire cookbook on these gorgeous lunch jars and she discovered that some combos simply don't work with the salad dressing already inside. But bringing a big container of salad dressing might not be the only answer. You could bring a small side container with a tablespoon or two, or you could stick with your one jar meal and try this handy technique:

Photo Credit: Julia Mirabella
Just make sure you screw the lid on tightly and don't store it upside down.

So order your mason jars and get started with some of these ideas! Check out our Pinterest Page for even more! And of course, don't forget to keep them cool on the way to work. 


Try some of these combos to make your mason jar salad stand up and stand out.

The Southwestern Black Bean Salad: Romaine lettuce, cherry tomatoes, black beans, green onion, bell peppers, corn, cucumber, salsa.

Creamy Roasted Garlic Salad: 1-2 tablespoons Praise Deli Style Creamy Roasted Garlic Dressing
Cucumber, Carrot, Capsicum, Corn kernels, Celery, Pasta, Cherry tomatoes, Chicken, Egg, Cheese, Lettuce.

Zucchini Pasta Salad: 1 1/2 cups spiraled zucchini, 1/2 cup shelled edamame, 1/2 cup sliced celery, 1/2 cup chopped red bell pepper, 1/2 cup cherry tomatoes, Optional: 1/4 cup feta cheese, 2 tablespoons kalalmata olives, Avocado-Spinach Dressing.

Shrimp & Feta Cobb Salad: A few teaspoons of your dressing of choice, 2 Tablespoons chopped avocado, 8 grape tomatoes, 1 Tablespoon red onion, 2 Tablespoons chopped cucumber, A few handfuls of romaine lettuce and baby spinach, 2 Tablespoons of chopped feta, 6-8 cooked shrimp, 1 boiled egg, 2 slices of cooked bacon.

Asian Noodle Salad: 4 ounces soba noodles, 1 red bell pepper, 1 cup shelled edamame, 2 large carrots, 4 green onions, 1/2 cup crunchy rice noodles, Spicy Peanut Dressing

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