Jackie Newgent – Food & Nutrition Magazine

Chocolate Quinoa Energy Bars

Jackie Newgent — Thu, 24 Feb 2022 11:00:54 +0000

Chocolate Quinoa Energy Bars

These fudgy energy bars offer a balanced package of protein, carbohydrates, healthful fats and a bevy of nutrients. They’re a convenient snack for a hiking or biking trip, or for refueling your body after a workout.

See more “Light Bites” recipes!

Developed by Jackie Newgent

Ingredients

¾ cup unsweetened cocoa powder
½ cup whole-wheat pastry flour
½ cup, plus 2 tablespoons raw shelled hemp seeds, divided
1⅓ cups (7.5 ounces) packed pitted dried dates
4 large eggs
⅔ cup fat-free milk or unsweetened plant-based milk
½ cup coconut nectar or honey
1½ teaspoons pure vanilla extract
1 teaspoon sea salt
¼ cup grapeseed oil
⅓ cup dry quinoa, rinsed and well drained

Directions

Preheat oven to 325°F. Line the bottom of a 9-by-13-inch nonstick baking pan with parchment paper and set aside. Stir together cocoa powder, flour and ½ cup hemp seeds in a medium bowl and set aside. Place dates, eggs, milk, coconut nectar, vanilla extract and salt in a blender. Cover and puree on high for about 1 minute.
Add grapeseed oil and puree on high for about 30 seconds. Pour contents into a large bowl. Add the cocoa mixture and stir until just combined. Add quinoa and stir until it’s evenly combined.
Pour batter into the prepared pan. Sprinkle with the remaining 2 tablespoons hemp seeds. Bake until it’s springy to the touch, about 35 minutes.
Remove from the oven and cut into 12 bars. Cool completely in the pan on a cooling rack, then remove bars. Enjoy at room temperature or chilled from the freezer. Serves 12.

Nutrition Information

For flavor variations, use different oils, such as peanut, coconut or walnut oil.

Nutrition Information

Serving size: 1 bar (3 ounces)

Calories: 214; Total fat: 11g; Saturated fat: 2g; Cholesterol: 62mg; Sodium: 268mg; Carbohydrate: 26g; Fiber: 4g; Sugars: 14g; Protein: 8g; Potassium: N/A; Phosphorus: N/A

This Recipe Turns “Trash” into Breakfast

Jackie Newgent — Fri, 11 Mar 2016 05:34:44 +0000

OK, so there’s probably a more appetizing name for this recipe than Vegetarian “Trash” Hash, but you get the point, right? Way, way, way too much food gets wasted in America. But, there’s no need to waste food when you can savor it! My philosophy: Use veggie scraps and “make a hash, not more trash.” This recipe is a wonderful and environmentally conscious way to enjoy vegetables in the morning.

Here, I simply included leftover veggies that I had on hand from recipe testing. It was about one-half cup each of chopped red onion, green bell pepper (I used the ribs and seeds, too), zucchini and cherry tomatoes. This recipe also offers a delicious opportunity to play with all parts of vegetables, including the portions that you might not normally use, such as carrot tops, broccoli stalks, celery leaves and chard ribs or stems. If anything you plan to use needs a little more cooking time (such as if it’s extra-firm), you can chop it extra-fine or coarsely grate it and add into the pan with the potatoes, rather than after the potatoes are heated through. Of course, if you have any truly inedible vegetable trimmings, compost them.

Vegetarian “Trash” Hash

Recipe by Jackie Newgent, RDN, CDN

Ingredients

4 medium red potatoes, unpeeled (21 ounces)
2½ tablespoons olive oil, divided
1 teaspoon sea salt, divided
2 cups packed leftover fresh non-starchy vegetable scraps
2 large garlic cloves, minced
1 teaspoon rosemary, minced
¼ teaspoon ground cayenne pepper, or to taste
1½ teaspoons raw apple cider vinegar

Directions

Start this step the night before. Place the potatoes in a medium saucepan. Cover with cold water. Bring to a boil over high heat. Reduce heat to medium and cook until just fork-tender, about 15 minutes. Drain, then chill overnight.

Dice the chilled potatoes into ½-inch cubes. Do not peel. This should make about 3½ cups.

Heat 2 tablespoons olive oil in a large nonstick skillet over medium. Add the potatoes and ¼ teaspoon salt. Sauté while stirring occasionally until heated through, about 5 minutes.

Add the remaining ½ tablespoon olive oil, leftover vegetables, garlic, rosemary, cayenne and remaining ¾ teaspoon salt. Increase heat to medium-high and cook while stirring occasionally until all vegetables are cooked through and potatoes are golden, about 10 minutes. If vegetables stick to the skillet, drizzle in a little more olive oil.

Stir in the vinegar and serve. Serves 4.

Cooking Note

Serve as a side dish paired with a protein-rich entrée such as scrambled organic tofu or sunny-side-up eggs.

Caramelized Beet and Sweet Onion Soup

Jackie Newgent — Fri, 30 Oct 2015 14:38:06 +0000

Caramelized Beet and Sweet Onion Soup

Inspired by French onion soup and borscht, this soup is a gorgeous burgundy color and served with goat cheese toast.

Learn more about the culinary and nutritional qualities of beets

Developed by Jackie Newgent, RDN, LDN

Ingredients

1½ tablespoons extra-virgin olive oil
2 large sweet onions, very thinly sliced
1 large beet, peeled and cut into ¼-inch cubes
2 large garlic cloves, minced, plus
1 garlic clove, halved
2 teaspoons fresh thyme leaves
4 cups low-sodium vegetable or chicken broth*
1 tablespoon aged red wine vinegar
¾ teaspoon sea salt, or to taste
¾ teaspoon freshly ground black pepper
4 ½-inch-thick diagonal slices wholegrain baguette
1½ ounces goat cheese, room temperature

Directions

Heat oil in a Dutch oven or stockpot over medium heat. Add onions and beets, and cook about 10 minutes, stirring occasionally, until onions are slightly softened. Increase heat to medium-high and cook another 15 minutes, stirring occasionally, until onions are fully softened, richly colored and have a distinct caramelized aroma.
Add minced garlic and thyme, and sauté for 1 minute or until fragrant.
Add broth, vinegar, salt and pepper. Increase heat to high, and bring to a boil. Reduce heat to medium-low and simmer, partially covered, until flavors have fully developed and beets are cooked through, about 20 minutes.
Preheat oven to 475°F. Place baguette slices on a baking sheet and bake until lightly toasted, about 6 to 7 minutes. Remove from oven and rub toast slices with halved garlic clove. Spread goat cheese on one side of each toast slice. Ladle soup into bowls, and top each bowl with a piece of goat cheese toast. If desired, sprinkle with additional fresh thyme. Serves 4.

Cooking Note

If you prefer a thinner soup, add an extra cup of broth.

Nutrition Information

SERVING SIZE: 1 rounded cup soup and 1 goat cheese toast

CALORIES 184; TOTAL FAT 9g; SAT. FAT 3g; CHOL. 8mg; SODIUM 781mg; CARB. 20g; FIBER 4g; SUGARS 7g; PROTEIN 6g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in low-sodium vegetable broth not available. Did not include ½ garlic clove used to wipe bread in analysis. Analysis assumed whole-grain baguette was 2½ ounces.

Farmers Market Savory Oatmeal

Jackie Newgent — Fri, 28 Aug 2015 12:37:09 +0000

Farmers Market Savory Oatmeal

After an early morning trip to the farmers market, whip up this big bowl of comfort! It highlights vibrant, seasonal vegetables and showcases the savory side of oats.

See more “Au Bon Grain” recipes!

Developed by Jackie Newgent

Ingredients

1 tablespoon extra-virgin olive oil
1 cup butternut squash, finely diced
1 cup baby bella mushrooms, sliced
⅓ cup red onion, finely diced
2¾ cups low-sodium vegetable broth or water
6 large sun-dried tomato halves (not oil-packed), finely chopped (do not rehydrate)
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
1 cup old-fashioned whole-grain rolled oats
4 cups packed fresh red chard, chopped
1 teaspoon grated lemon zest

Directions

Heat olive oil in a large nonstick skillet over medium heat. Add squash, mushrooms and onion. Cook while stirring for about 10 minutes or until squash is just cooked through and mushrooms are fully softened. Set aside.
In a large saucepan, bring broth, sun-dried tomatoes, salt and pepper to a boil over high heat. Reduce heat to medium and add oats and squash-mushroom mixture. Stir occasionally until the oats are fully cooked, about 5 minutes.
Add chard and cook while stirring until the leaves are fully wilted, about 1 minute.
Remove from heat and stir in the lemon zest.
Transfer to bowls and garnish with additional lemon zest, if desired. Serves 2.

Nutrition Information

Serving size: 2 cups

Calories: 336; Total fat: 10g; Saturated fat: 2g; Cholesterol: 0mg; Sodium: 1067mg; Carbohydrates: 57g; Fiber: 11g; Sugars: 12g; Protein: 9g; Potassium: N/A; Phosphorus: N/A

Note: Nutrition information for potassium and phosphorus in low-sodium vegetable broth and old-fashioned rolled oats not available.

7 Ways to Add Natural Color to Food

Jackie Newgent — Mon, 17 Nov 2014 20:11:06 +0000

Before you take a bite or sip of that brightly colored delight, here’s some news to chew.

Some European studies have reported links between artificial colors in food and a range of health issues. The European Union requires foods and beverages that contain any of six artificial colors to carry a warning: 'May have an adverse effect on activity and attention in children.' Here in the U.S., the Food and Drug Administration (FDA) doesn’t require such a warning. But you can still limit artificial coloring in your food using these seven tips:

Vegetables

Create eye-catching appeal simply by adding vivid purple cauliflower, rich blue potatoes or fun striped beets to your plate. Or go traditional with red beets — they contain red betalain pigments.

Try this: Steam or roast red beets, puree and stir into hummus, quinoa or cheesecake batter for a gorgeous fuchsia hue.

Fruits

Some of the most beautiful colors on the planet come from fruit. Pick fruits that can stain — that’s a tipoff they’re excellent for “coloring" — and good for you.

Try this: Blueberries top the charts for naturally occurring blue/purple color due to anthocyanins. Blend the berries with bananas for a stunning sorbet or smoothie, or simmer with pure maple syrup for better (and blue!) pancake syrup.

Fresh Herbs

Adding fresh herbs to cuisine is often thought of as garnishing. But herbs can transform plain ingredients into gorgeous green dishes thanks to chlorophyll.

Try this: Blend fresh herbs with ingredients like beans, yogurt or eggs to create dishes like herbed bean dip, creamy basil sauce or green eggs (with or without ham)!

Spices

Spices like saffron, turmeric and paprika impart color to food with just a pinch.

Try this: Want yellow color? Try turmeric. It contains curcumin, giving this spice its noted color and inflammation-fighting potential! It provides a lovely yellow tone to rice, dips and sauces. It creates intense yellow in deviled or scrambled eggs — and makes scrambled tofu look like eggs.

Flowers

Not all flowers are edible. But when they are, such as naturally grown lavender, marigold and nasturtium, they’re stunning additions to dishes, especially desserts.

Try this: Check out Gourmet Sweet Botanicals Herb and Flower Crystals for edible and crystallized flower varieties.

Natural Food Colors

There are now 100 percent natural food colors on the market! One pick: Color Garden. And others are popping up in more of our food supply. For instance, GNT provides food companies with natural, vibrant colors derived exclusively from fruits, vegetables and edible plants. Look on the labels for phrases like these: “Fruit and vegetable juice (for color);” “Raw Material (e.g., Carrot) Juice (for color);” or “Contains less than 1% of fruit juice and vegetable juice (for color).”

So do eat a rainbow of colors … naturally, by coloring with food!