Joan the Dietitian

Nutrition & Lifestyle

What I Learned from Joan

Guest Blogger: Rob Szalapski § Why am I writing this? I’m not a dietitian, but I have lived with one for many years. I have always been concerned with healthy eating, but Joan has really helped me to improve. I have seen her help so many people who were struggling with a variety of dietary […]

The case for purified fish oil: superior omega-3 healthy fats.

Healthy fats are an essential part of the diet, and omega-3s are especially important. The best type of omega-3s are found in fish, but most people cannot get enough without consuming fish oil. Because our oceans are polluted, contamination concentrates in fish and then in us limiting the amount of fish we should consume. To […]

It’s more than healthy eating

Choosing the foods you eat and the beverages you drink is only part of the healthy lifestyle puzzle. In my professional day’s work, people routinely ask me for the perfect diet that will be their saving grace. I am always happy to help patients develop meal plans that will suit their food preferences, budget and […]

Special Dietary Needs

How do I find recipes for my needs?

Some of these recipes are my original creations. Sometimes I post recipes from other sources and add my own comments and modifications. (And I always give credit to the original source!) But how can you find the recipes on JoanTheDietitian.com that you want? Two methods are described below. Search using tags that I have chosen […]

Gluten Free

A brief history During the past fifteen years I have been a part of an amazing journey in the gluten-free food industry. When my mother was diagnosed with celiac disease, my sister and I delved into the largely uncharted waters of the gluten-free diet. What was available commercially was dry and unpalatable. We were determined […]

Recipes & Cooking

Joan’s Turkey Veggie Ghoulash

§ Ingredients One (1) pound lean ground turkey breast. Two (2) 14.5 oz. cans diced tomatoes. (consider using flavored or low sodium varieties.) 8 oz. frozen spinach (still frozen). 2 – 3 shallots or small cooking onions, peeled and diced. 1 – 2 small to medium zucchini, diced,with or without peels and seeds. 1 – […]

Chicken Salsa

Modified from a recipe developed by Katlyn Hutchings, MS, RD § Ingredients 2 – 4 boneless chicken breasts. Two (2) 14.5 oz. cans of diced tomatoes. (Consider using flavored and low-sodium varieties.) One (1) can of black beans, drained and rinsed. One (1) can of small red beans, drained and rinsed. 2 – 3 tablespoons […]

Turkey Spinach Feta Burgers

Source: Katlyn Hutchings, MS, RD § Ingredients One (1) pound ground turkey. 8 – 12 oz. frozen spinach, not thawed, broken into small pieces. 1⁄2 teaspoon black pepper. 1 teaspoon garlic powder. Olive oil or avocado oil sufficient to coat frying-pan bottom. Optional: 6 – 8 oz feta cheese. § Method Mix all ingredients (except […]

Chickpea Spinach Masala

Source: finecooking.com § Ingredients One (1) 15.5 oz. can chickpeas, drained and rinsed. 8 oz. spinach (fresh or frozen). One (1) 14.5 oz. can diced tomatoes. (Consider low sodium variety as appropriate.) One (1) medium yellow onion, chopped. 2 tablespoons olive or avocado oil. 1 teaspoon whole cumin seeds. 1 tablespoon minced garlic. 1 tablespoon […]

Joan’s Chili

§ Ingredients Three (3) 14.5 oz. cans flavored diced tomatoes. Two (2) 28 oz. cans crushed tomatoes. Four (4) 14.5 oz. cans of beans, rinsed. Use a variety of types such as black, small red and kidney. One (1) pound lean ground turkey or beef. One (1) pound diced chicken breast. 2 – 4 garlic […]

Paleo Pumpkin Chocolate Bread

Source: Paleogrubs.com § Ingredients One (1) cup cooked and mashed pumpkin (canned or fresh). Three (3) eggs. 1 tablespoon lemon zest. 2 tablespoons coconut oil. 1 tablespoon cinnamon. 3 tablespoons honey. 1 1⁄2 cup almond flour or almond meal. 1 teaspoon baking powder. 2 tablespoons cocoa. § Procedure Preheat oven to 350 degrees. In one […]

Paleo Chocolate Banana Bars

Source: AmbitiousKitchen.com § Ingredients Four (4) medium, ripe, peeled bananas. Two (2) large eggs. 1 tsp vanilla extract. 1⁄3 cup packed coconut flour. 3⁄4 cup almond flour or almond meal. 1⁄3 cup unsweetened cocoa powder. 1⁄2 tsp baking soda. 1⁄2 tsp baking powder. 1⁄4 tsp salt. 3 oz. dark chocolate bar (70% or greater cacao) […]

Banana Almond Meal Pancakes

Original Source: Mary at www.TheKitchenPaper.com § Ingredients 11⁄2 cup almond meal or almond flour. 1⁄2 tsp cinnamon. One (1) ripe banana, mashed. Two (2) eggs. One (1) tablespoon honey. 1⁄4 cup milk. (I use unsweetened vanilla almond milk.) Optional: 1⁄4 tsp salt. (I omit.) § Method In a bowl, hand mix all ingredients. Pour batter […]

Salmon Burgers

§ Ingredients Three 5 oz pouches of wild salmon, drained. One (1) large egg. 1⁄2 cup breadcrumbs (may be gluten-free). 1 tsp ground black pepper. 1 – 2 tablespoons of dried dill. Two (2) tablespoons of olive oil. Optional: 1 – 2 teaspoons garlic powder. § Method Drain pouches of salmon of excess water and […]

Joan the Dietitian

Nutrition & Lifestyle

What I Learned from Joan

The case for purified fish oil: superior omega-3 healthy fats.

It’s more than healthy eating

Special Dietary Needs

How do I find recipes for my needs?

Gluten Free

Recipes & Cooking

Joan’s Turkey Veggie Ghoulash

Chicken Salsa

Turkey Spinach Feta Burgers

Chickpea Spinach Masala

Joan’s Chili

Paleo Pumpkin Chocolate Bread

Paleo Chocolate Banana Bars

Banana Almond Meal Pancakes

Salmon Burgers

Fish Oil & Supplements

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