Jane Pelcher, RDN - Jane the Dietitian: Helping You Love Nutrition Through Cooking!
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Strawberry Skyrcake Parfait

3/25/2019

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Have you noticed skyr in the yogurt aisle? It's an Icelandic cheese with a thick texture similar to Greek yogurt and is a good source of protein and probiotics. You can also select skyr with no added sugar, yay! Due to its thick and creamy texture, I decided to create a cheesecake-esque dessert using just 5 simple ingredients: Medjool dates, peanuts, skyr, vanilla extract, and fresh strawberries.

Tips:
  • Swap peanuts with any other nuts or seeds.
  • Top it with different berries and fruits.
  • Elevate the dish by adding strawberry chia seed jam !
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Category: Dessert
​
Prep Time: 10 minutes
Cook Time: 0 minutes
​Total Time: ​10 minutes

Servings: 2
Author: ​ Jane Pelcher, RDN from janethedietitian.com
Ingredients ​
Crust
  • 2 Medjool dates, pitted and chopped
  • 1/4 cup peanuts, lightly salted
  • 2 tsp siggi's 4% plain skyr

Skyrcake
  • 1/2 cup siggi's 4% plain skyr
  • 1/4 tsp vanilla extract
  • 2 strawberries, chopped
Instructions
  1. ​​Put the Medjool dates, peanuts, and 2 tsp skyr into a food processor and puree for about a minute, or until the peanuts are mostly grounded and the texture is sticky.
  2. In a small bowl, add 1/2 cup skyr, then stir in vanilla extract until evenly distributed.
  3. In two small 4-oz cups, divide the crust between both cups. Using the bottom of a metal spoon, apply pressure to the crust until it can't be pressed anymore.
  4. Evenly divide yogurt over the crust, then top with fresh strawberries.
  5. Serve and enjoy!
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Stir-Fry Veggie Rice Bowl

3/18/2019

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Pull out your skillet or wok for this easy and tasty stir-fry veggie bowl! The slightly salty, crunchy veggies combined with fluffy rice, soft eggs, crisp cucumbers, and fresh cilantro will wake up your palate to this warm and comforting rice bowl.

For this recipe, I used Banza's chickpea rice . It's a fantastic source of protein and fiber and makes a nice vehicle for the delicious veggies and eggs.

Cooking Tips:
  • You can substitute the Banza rice with any rice or grain of your choice.
  • Prep ahead! Slice your veggies, drain the canned corn, mince your ginger and garlic, and measure out your oil and sauces before cooking. The skillet will be hot, and the food will cook quickly.
  • While I used baby corn, snow peas, and red bell peppers for my stir-fry veggies, use whatever you have the fridge or anything that looks good at the grocery store. Zucchini, broccoli, snap peas, shaved Brussels sprouts, green beans, cabbage, and carrots work well for stir-fries.
  • If you're in the mood for spicy, throw in Thai chili peppers or jalapenos in the stir-fry!
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Category: Entree
​
Prep Time: 10 minutes
Cook Time: 25 minutes
​Total Time: ​35 minutes

Servings: 3
Author: ​ Jane Pelcher, RDN from janethedietitian.com
Ingredients
Veggie Stir-Fry
  • 1 Tbsp avocado oil
  • 1/2 large yellow onion, sliced
  • 3 large garlic cloves, minced
  • 1 large red bell pepper, thick julienne
  • 1/2 thumb-sized ginger root, grated
  • 2 cups snow peas
  • 8 oz canned young baby corn , drained and rinsed
  • 1 1/2 Tbsp lower-sodium soy sauce
  • 1 tsp chili garlic sauce

​Rice Bowl
  • 1 1/2 cups cooked Banza rice - can substitute with any rice or grain
  • 3 eggs, hard-boiled
  • Cilantro, roughly chopped ( optional)
  • Cucumbers, sliced ( optional) ​
  • Pinch of red pepper flakes (optional)
Instructions
  1. Prep and measure all ingredients beforehand.
  2. Cook rice and eggs at the same time, then set aside.
    1. Cook rice according to the package's cooking instructions. Banza rice will take about 10 minutes from start to finish.
    2. For hard-boiled eggs, put eggs in a pot of boiling water, and let it boil for 12 minutes. Rinse eggs with cold water and peel.
  3. ​Heat a large skillet to medium to medium-high heat.
  4. Once the skillet is hot, add avocado oil and onions. Cook for 1 minute.
  5. Quickly stir in minced garlic, then add bell peppers and cook for 1 minute.
  6. Stir in minced ginger, then add snow peas. Cook for 1 minute.
  7. Add baby corn and cook for 3 minutes.
  8. Toss in soy sauce and chili garlic sauce and cook for 2-4 more minutes, or until veggies are bright and crunchy. Set aside.
  9. Divide the rice, eggs, and stir-fry veggies into 3 separate bowls.
  10. Top with cilantro, cucumbers, and a pinch of red pepper flakes.
  11. Serve and enjoy!
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Soft Boiled Eggs with Toast Soldiers

3/1/2019

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This is just your regular toast and eggs with a playful twist! Start your day with a fun meal as you dip your toast "soldiers" into all the yolk-y goodness.
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Category: Breakfast
​
Prep Time: 5 minutes
Cook Time: 5 minutes
​Total Time: ​10 minutes

Servings: 2
Author: ​ Jane Pelcher, RDN from janethedietitian.com
Ingredients
  • Water
  • 2 eggs
  • Ice
  • 2 slices of whole grain bread
  • Dash of salt and pepper
Instructions
  1. Fill 3/4 of a small sauce pan with water.
  2. Put the sauce pan on the stove and set the temperature to high.
  3. Once the water is boiling, put one egg in at a time by placing the egg on a large spoon, lowering it into the boiling water, and gently letting it sink into the pot. This method will prevent the egg from cracking.
  4. Boil the eggs for 6 minutes.
  5. While the eggs are boiling, create an ice bath by filling a bowl with cold tap water and ice. Set aside.
  6. Toast the bread slices until firm. This will prevent them from breaking or getting soggy when dipped. Slice the toasts into 1/2 inch strips.
  7. After the eggs are done boiling, turn off the heat, and use a large spoon to scoop the eggs out of the sauce pan and into the ice bath. Let sit for 1 minute. This will prevent them from overcooking.
  8. Remove the eggs from the ice bath, pat them dry, and place them in egg cups.
  9. With the back of a metal spoon, gently tap the top of the egg a few times until the first third of the eggshell is cracked. Gently remove the cracked egg shells.
  10. Scoop off the top of the egg white with a spoon (eat it!) to expose the yolk.
  11. Add a dash of salt and pepper.
  12. Dip your toast soldiers into the yolk and enjoy!
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    Jane Pelcher, RDN

    I am a Registered Dietitian Nutritionist focused on helping everyone love nutrition through cooking! I develop beginner's recipes to help new home cooks get comfortable in the kitchen. Most importantly, I strive to teach the nutrition behind the foods you cook to help you understand how specific foods can better your health and prevent chronic diseases. Try out a new recipe today!

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