Carrot Cake Vegan Cookies!

These cookies were a big hit with my nieces and nephews. It was super easy to make and may be a fun fall favorite. You can get creative with whatever you want to put in them! raisins, nuts, seeds, flax, fruit and chocolate. Enjoy :)

carrot cookies.jpg

Ingredients

  • 1 cup quick-cooking oats

  • 1 cup white whole wheat flour, regular whole wheat flour or almond flour

  • 1 tsp. baking powder

  • 1 tsp. ground cinnamon

  • ½ tsp. fine sea salt

  • 1 ½ cups peeled grated carrots (about ½ pound)

  • 1 cup roughly chopped raw pecans or walnuts

  • 1/2 cup raisins, preferably golden

  • ½ cup maple syrup

  • ½ cup melted coconut oil or canola oil

Instructions:

  1. Preheat the oven to 375°F. Line a large rimmed baking sheet or 2 with parchment paper.

  2. In a large bowl, combine the oats, flour, baking powder, cinnamon, and salt. Then add carrots, walnuts, and raisins and stir to combine.

  3. Add in the maple syrup and coconut oil. Mix well

  4. Drop ¼-cup scoops of dough onto the prepared baking sheet, leaving several inches of space around each one. Use the palm of your hand to gently flatten each cookie to about ¾ inch thick.

  5. Bake until the cookies are golden and firm around the edges, ~20 minutes. Cool the cookies on the baking sheet on a cooling rack for 10 minutes.

    Makes ~14 cookies

Nutrition (1 cookie): Calories 198, Fat 12 g, Carbohydrates 21 g, Fiber 2 g, Protein 2 g, Sugar 11 g

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My Famous Turkey Meatballs

  • 1 lbs ground turkey, very cold

  • 1 egg

  • 1/2 c of parmesan cheese, more for serving if desired

  • 1/2 cup of watsuee chickpea crumbs

  • 1 tsp of italian seasoning

  • 1/4 cup of onion or shallot

  • 1/4 cup of chopped chives or basil (if you don’t have this no problem)

  • 2 garlic cloves

  • pepper for seasoning (I don’t like to add salt because the tomato sauce has salt)

  • 3 tablespoons extra-virgin olive oil, more as needed

  • 3 cups marinara sauce, more to taste

  1. In a large mixing bowl, combine turkey, egg, cheese, chickpea crumbs, onion, chives, garlic, pepper, italian seasoning and mix well. These are easiest to form into balls while cold so you can place them in fridge if needed. Form into 1 1/4-inches in diameter. or whatever size you prefer

  2. Heat 2 tablespoons of olive oil in a large sauté pan. When hot, add meatballs to fit in one layer without crowding, and brown on all sides, 5 to 8 minutes. Transfer to a plate, add another tablespoon of oil to pan and brown another layer of meatballs, transferring them to the plate as they brown. Repeat until all meatballs are browned, adding more oil to the pan as needed.

  3. Return meatballs and their juices to pan, shake pan to cover the meatballs with sauce, and lower heat. Partly cover pan and simmer until the meatballs are cooked through, 15 to 20 minutes.

  4. Serve hot, drizzled with more olive oil and sprinkled with more cheese or garnish as desired

adapted from NYTimes cooking

Ask Abigail Anything

How can I stay motivated?

Nutrition should feel fun! You can get creative with recipes, find workouts you love and (super important —>) want to keep doing. Once you get in some good habits you’ll start to FEEL better and healthier. That feeling is motivating because your body, mind and energy are optimized. 

Ask Abigail Anything!

I’m addicted to sweets. What should I do to curb my sweet tooth?

Sugar is addicting so the more you eat the more you want. 

  1. It’s helpful to make swaps to bring your sugar intake down. If you want candy or cookies during the day - get the passion fruit ice tea from Starbucks (or whatever ice tea). Would an apple or berries do the trick?

  2. You can also tune into your hunger cues. Are you hungry or just bored? You can think about - will a walk help? Would an Apple help? Would a snack with protein or fiber help? Or do you just want a cookie.

  3. Sugar is never off the menu but when it’s all the want you can slowly decrease. Once you make a few changes you’ll have less cravings!

Vegetable Casserole

I’m on a big egg kick. Eggs with cheese and veggies are so versatile and so easy to cook — not to mention, always delicious. This dish is also keto and low carb friendly. It can be prepped the night before and it’s perfect for company. You can add any vegetable or type of cheese to this dish. You can also omit adding salt to reduce the sodium (the cheese has plenty of salt without having to add any).

Ingredients:

  • 2 tbsp olive oil

  • 1 shallot

  • 3 cloves garlic

  • 2-3 small zucchini

  • 1 cup Button mushroom

  • 1/2 cup Broccoli

  • 1/2 cup of tomatoes

  • 8 eggs

  • 2 tbsp half and half

  • 1 tsp salt

  • 1/2 tsp pepper

  • 2 tbsp Parmesan

  • 1/2 cup mozzarella

  • chives to garnish

Recipe

  1. Heat oil in a pan. When hot add shallots and garlic, cook for ~2-3 minute

  2. Add mushroom, cook for 2-3 min, add zucchini and broccoli, cook till soft, about 7 minutes, add tomatoes

  3. In a bowl mix egg, half and half, mozzarella, 1 tbsp of Parmesan and salt & pepper

  4. Add vegetables to casserole dish, pour egg mix on top and mix with veggies

  5. Top with extra veggies

  6. Place in oven for 25-30 min, make sure center is cooked

  7. Garnish with chives

Nutriton: Makes 4 slices (serving 1 slice) Calories: 190, Fat: 15 g, Carbs: 8 g, Fiber 2 g, NET carbs 6 g, Protein: 11 g, Sodium: 600 mg



Zucchini Mozzarella Frittata

Frittata’s are versatile, easy, take minimal time, and are delicious! Whenever I have extra veggies in the fridge I love to make a frittata! For this one I just used zucchini, shallots, garlic, mozz, parm, and eggs! The vegetables and cheese can all be substituted to whatever you have on hand or are in the mood for!

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Ingredients

  • 2-3 cloves of garlic, chopped

  • 1 shallot, chopped

  • 1 zucchini (~3 cups), chopped

  • 2 tbsp olive oil

  • 6 eggs

  • 2 tbsp half and half

  • 1 cup mozzarella

  • 1 tbsp parmesan

  • 1/4 tsp salt

  • 1/4 tsp pepper

Recipe

  1. Preheat oven to 350

  2. Mix eggs, half and half, mozzarella, parmesan, salt & pepper in a bowl

  3. In a 10 inch oven proof skillet, heat the oil to medium/high heat, sauté onion and garlic (3-4 min), add zucchini (and/or other vegetables) till sautéed to desired texture (I like the vegetables to be tender but not overcooked)

  4. Spread the vegetables, onions and garlic to the bottom of the pan and add egg mix, reduce heat to medium

  5. Add any extra cheese or vegetables to the top

  6. Place in oven and cook for 15-18 minutes

  7. Garnish the frittata with extra parm and herbs!

Nutrition (serving 1 slice): 234 calories, 15 g fat, 6 g carb, 2 g fiber, 4 NET carbs, 18 g protein, 480 mg sodium

Chicken Parm Meatballs

Chicken parm meatballs are a yummy staple for dinner. They can be paired with zucchini noodles, high fiber chickpea pasta or just with a side of vegetables! They are versatile and super easy to make. I actually made them while I was getting ready for a night out!

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Ingredients

  • 1 pound ground chicken

  • 1/2 cup Marinara or vodka sauce (i used jar goods vodka sauce)

  • 1/4 c grated parmesan cheese

  • 3 cloves of garlic, minced

  • 1/2 tsp dried italian seasoning

  • 1/2 tsp onion powder

  • 1/2 tsp sea salt

  • 1/4 tsp of black pepper

  • 1/2 cup shredded mozzarella

  • 2 tbsp chopped parsley

Recipe

  1. preheat oven to 350 and lightly oil a baking dish

  2. mix ground chicken, 2 tbsp of marinara, 1/4 c of parm cheese, garlic, italian seasoning, onion powder, sea salt and black pepper

  3. form balls to desired size, place in oven and bake for 25-30 minutes

  4. take meatballs out of the oven and top with remaining marinara sauce and mozz cheese

  5. place back in oven for ~5 minutes till cheese is melted (i put the meatballs on a higher shelf to cook the top well)

  6. garnish with parsley and serve

Makes 18 balls

Nutrition (serving 1 meatball): 66 calories, 4 g fat, 1 carb, 6 g protein, 118 mg sodium

Keto Almond Butter Dark Chocolate Balls

These treats are perfect for low carb dessert or snack. They are totally addicting! You can adjust the type of nut butter and type of chocolate based on nutrition goals and taste preferences. These take only about 15 minutes to prep and 30+ minutes in the freezer. it’s a little easier to work with the nut butter if it is chilled in the fridge beforehand

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Ingredients

¾ cup of Almond butter

4 tbsp of Almond flour

¾ cup of Lily’s Dark Chocolate Chips (look for <5 net carbs)

1 tsp Coconut oil

Himalayan Salt to taste

Recipe

  1. Mix ¾ c of almond butter with 4 tbsp of almond flour (if mixture is too wet add more almond flour

  2. Roll the almond butter mix into small balls (about 1 tsp) and place on baking sheet lined with parchment paper

  3. Place in freezer for 30-40 minutes

  4. Melt lilys chocolate chips and add 1 tsp of coconut oil

  5. Dip the almond butter balls into chocolate mix and place back on backing sheet

  6. Sprinkle with salt to taste

  7. Place in freezer for 10+ minutes or until ready to serve

Nutrition (makes 18 balls) Serving 1 ball: calories 80 kcal, 10 g fat, 7 g carbs, 4 g fiber (3 NET carbs), 4 g protein

Chicken Veggie Minestrone Soup

I've been craving soups since the temps started dropping. This high fiber soup is perfect for a warm, cozy, delicious lunch or dinner. If you're making the broth this can take 2-3 hours - it was a perfect side activity while Sunday football was on ;) if you buy chicken broth and have shredded chicken this will only take ~30 minutes

Soup Base and Shredded Chicken (~1.5 hrs)

Ingredients

  • 1 tablespoon olive oil
  • 1 whole chicken (2 1/2 lbs), rinsed
  • 4 medium carrots, cut into pieces
  • 3 celery stalks, cut into pieces
  • 1 large yellow onion, quartered
  • 2 teaspoons black peppercorns
  • 5 stems parsley

steps (1.5 hours):

  1. In a 10- or 12-quart stockpot, heat oil over high. Add whole chicken, carrots, celery, onion, peppercorns, parsley, and enough cold water to cover ingredients by 1/2 inch (about 10 cups). 

  2. Bring to a boil over high. Reduce heat and simmer until chicken is cooked through, ~40 minutes, skimming fat and foam and flipping chicken once. 

  3. Transfer whole chicken to rimmed baking sheet and let cool, about 10 minutes. 

  4. Pour liquid through a strainer into a large bowl (you should have 10 cups broth). Discard vegetables and chicken parts. 

  5. Shred chicken into bite-size pieces, discarding skin and bones (you should have 4 cups meat).

Chicken Veggie Minestrone Soup

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 medium yellow onion, diced small
  • 2 garlic cloves, minced
  • 1 can (15 ounces) diced tomatoes
  • Chicken soup broth (~8-10 c broth and ~3 c shredded chicken)
  • 1 small cauliflower, chopped medium
  • 3 medium carrots, cut into 1/4-inch rounds
  • 1 bunch kale (preferably Tuscan; (3 cups)
  • 1 medium zucchini, diced medium
  • 1 can (14 ounces) chickpeas, rinsed and drained
  • Shredder parmesan to top and taste  
  • Coarse salt and ground pepper

Steps (~30 minutes)

  1. In a large pot, heat oil over medium-high. Add onion and cook until softened, 8 minutes. Add garlic and cook until fragrant, 30 seconds. Add tomatoes with juice and cook until liquid is evaporated, 4 minutes. Add broth and bring to a boil. Add carrots and cauliflower and cook 5 minutes. Add kale, zucchini, and chickpeas and cook until zucchini is crisp-tender, 5 minutes. Stir in chicken and cook until warmed through, 1 to 2 minutes. Season with salt, pepper (can add chile pepper, siracha or hot sauce if prefer spicier soups). Sprinkle with Parmesan, if desired.

Nutrition Facts: ~7 Servings

Calories 140, Fat 5 g, Carbs 19 g, Fiber 6 g, Protein 17 g

-adapted from marthastewart.com 

Welcome to www.abigailnutrition.com!

Welcome to AbigailNutrition.com! I am a practicing dietitian & food and nutrition consultant in NYC.  Nutrition is an evolving scientific field and I want to share some of the cutting edge research and information that I use to stay constantly up to date.  It's all about helping my clients and readers achieve their goals. 

As much as I think it's important to stay on top of theory, what works for you has to be practical and effective. That's why I believe it's equally important to share the techniques that I and my clients use to achieve our goals, while balancing the many challenges of real life. This can include juggling work, family and personal commitments, not to mention significant travel, eating out, all while still wanting to look and feel our best.  Easier said than done!

That's why I'm excited to share with you successful approaches that I see work everyday. We all deserve to look and feel our best!