Diamond Dietitian

10/11/2025

Who is ready for a tea party 🎈?

10/01/2025

Finally did the taste testing I've always wanted to do.
Land o Lakes wins !
it has a mild, creamy scent. It stayed in my mourh longer most likely due to higher fat content .. it tasted richer with the presence of dairy sweetness !

06/12/2025

03/23/2025

This was delicious !!!

Hearty Vegetable Bake

INGREDIENTS:
( i used mild cheddar instead of feta . Also, i didnt steam the broccoli and cauliflower first, baking it cooks it fine )

Vegetables:

1 large head of cauliflower, cut into florets

1 large head of broccoli, cut into florets

1 large red bell pepper, chopped

1 large yellow bell pepper, chopped

1 medium red onion, chopped

2 medium zucchinis, sliced

3 cloves garlic, minced

5 cherry tomatoes

Sauce:

1 cup plain Greek yogurt

1 cup feta cheese, crumbled

2 large eggs, beaten

1/4 cup extra virgin olive oil

1 teaspoon dried oregano

1 teaspoon dried basil

1 teaspoon dried thyme

Salt and pepper to taste

Toppings:

1/2 cup whole wheat breadcrumbs

2 tablespoons chopped fresh parsley

INSTRUCTONS:

1. Preheat the Oven:

Preheat your oven to 375°F (190°C).

2. Prepare the Vegetables:

Steam the cauliflower and broccoli florets until they are just tender, about 5-7 minutes. Drain and set aside.

In a large skillet, heat a little olive oil over medium heat. Add the red and yellow bell peppers, red onion, zucchini, cherry tomatoes and garlic. Saute until the vegetables are softened, about 5 minutes.

3. Make the Sauce:

In a large mixing bowl, combine the Greek yogurt, feta cheese, and beaten eggs. Mix well.

Add the olive oil, dried oregano, dried basil, dried thyme, salt, and pepper to the mixture. Stir to combine.

4. Assemble the Casserole:

In a large casserole dish, spread the steamed cauliflower and broccoli evenly.

Add the sauteed vegetables on top of the cauliflower and broccoli.

Pour the sauce over the vegetables, spreading it evenly with a spatula.

5. Add the Toppings:

In a small bowl, mix together the breadcrumbs, grated Parmesan cheese, and chopped parsley.

Sprinkle the breadcrumb mixture evenly over the top of the casserole.

6. Bake:

Cover the casserole with aluminum foil and bake in the preheated oven for 25 minutes.

Remove the foil and bake for an additional 10-15 minutes, or until the top is golden brown and crispy.

03/12/2025

Hawaiian Chicken Sheet Pan 😀

02/03/2025

Here's a little secret about dietitians. We don't eat perfectly all the time -
In fact, the reason most of us do what we do is because We love food…ALL kinds of food!
There's this misconception that dietitians are here to cut out everything fun or "bad" from your plate, but the truth is, we believe in balance.
A well-rounded diet doesn't mean avoiding sweets or Skipping your favorite takeout night! It means nourishing your body with a variety of foods and knowing it's okay to indulge sometimes.
The last few months have included a mix of fresh
veggies, protein-packed meals, and yes, many moments where I indulged in a sweet treat. Because life's too short to feel guilty about food! Instead of aiming for perfection, aim for balance.
Let's normalize enjoying ALL foods while still fueling our bodies.

02/02/2025

When life hands you lemons , ( Meyer lemons from your garden ) , make Lemon cake !
The 3 be**er hand mixer I bought 30 years ago as the cheap little Hamilton beach ones kept breaking on me. Love it ! It was 10.00
The cake tins were a gift from my Grandma May 27 years ago. They're like new but used very often ( Revere ware )
I love the old white mixing bowls (white milk glass )

02/01/2025

Home made granola ❤️
Made for my son to take back to college.
Recipe :
Ingredients :
Ingredients

▢ 5 cups rolled old fashioned oats
▢ ⅔ cup melted coconut oil , or canola oil
▢ ½ cup honey
▢ 1 teaspoon vanilla extract
▢ ½ teaspoon salt
▢ ¼ cup light brown sugar
▢ ½ cup coconut
▢ ½ cup chopped nuts (I prefer a mix of cashews, almonds or pecans)
▢ ½ teaspoon ground cinnamon

I didn't use coconut and only used walnuts and pine nuts ( per sons preference )

Prep. Preheat oven to 300°F. Line or grease a 15×18 jelly roll pan and set aside.
Combine. Mix 5 cups old-fashioned oats, melted coconut oil, honey, vanilla extract, salt, brown sugar, coconut, nuts and cinnamon in a large bowl and stir until combined. Spread granola mixture out evenly onto a greased jelly roll pan.
Bake. Bake for 7 minutes. Remove from oven and stir. Put back in the oven for 7-10 more minutes or until it reaches desired crunchiness. It will harden more as it cools, so be careful not to burn. Remove from oven, stir and let cool.
Store. Store granola in an airtight container.

11/16/2024

This recipe is a keeper !!
Dump n Bake Tuscan chicken

1 small box orzo
1 small red onion
3 -4 cloves garlic
1/2 cup drained oil-packed sun-dried tomatoes (2 1/2 ounces) or more !
1 ounce Parmesan cheese (1/2 cup firmly packed freshly grated or 1/3 cup store-bought grated)
3 large boneless, skinless chicken breasts
Italian dressing ( your flavor ) 1/4 -1/2 cup
baby spinach (about 5 packed cups)
1 cups heavy cream
2 cups chicken stock
1/2 packet of Lipton savory herb with garlic or other seasoning you like 😊
Spread about 2 cups orzo grain in 13x9x2 inch pan
Spread 5 cups of fresh spinach over the top ..
Use already minced or mince about 4-5 cloves and spread over top of spinach. Sprinkle red onion on top. Spread sun dried tomatoes on top of that.
Pour 2 cups chicken broth and 1 cup of heavy cream over all . Stir it lightly
Place serrated whole chicken breasts on top
Pour some ( about 1/4-1/2 cup of Italian dressing ( you chose the type ) over chicken to flavor.
Then spread about 1/2 packet of a Lipton savory herb with garlic ( or something for flavoring over chicken breasts. , you can spread some fresh basil here if you have that )
Cover with aluminum foil. Bake at 350 for about one hour.
Take out of oven and spread grated Parmesan cheese on top. Put back in oven and brown the cheese. Enjoy !!