Friday, October 21, 2016

RDTOD's October Goals Update

As promised, I am sharing updates on my goals and 2016 resolutions in the state of my goals address. You can take a look at my 2016 goals and my thoughts on goals and resolutionsSharing these goals is a way to keep me accountable and help me to improve, grow, and learn. People who share their goals tend to be more successful. So, I'm sharing the goals here to encourage you and to keep me accountable. You're welcome to comment with your goals and share your progress as well. Feel free to tag your goals with #RDTODgoals or #healthyRD on social media.

2016 Goals
Try 30 new recipes. 

In October, I tried a few new recipes including:

  • Vanilla and pumpkin scones
  • Shredded beef and bell peppers for soft tacos
For those keeping track, this makes my new recipe count 28 out of 30.

Build endurance and strength.
I'm still loving my strength class. I created another playlist of music for motivation for cardio, and I'm glad to say it's helped me look forward to gym days. There are times when I'm busy and working out doesn't seem to fit in to my schedule, but I know physical activity is beneficialWhat keeps you motivated? Comment below.

image via

Read more.
This month, I read Bread and Wine by Shauna Niequist. I enjoy this author very much. this was a really interesting read that also includes recipes. I tried one recipe so far, and I have a few bookmarked to make in the future. Here's one of my favorite quotes from the book.

from Bread and Wine by Shauna Niequist

Learn something new.
I keep cooking and baking. I'm practicing what I've learned in my cooking classes, and I continue to try new recipes. I'm starting to plan about what I want to learn next. Stay tuned to find out.

These are my broad goals for 2016. What goals are you working on in 2016?
Comment below.

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter

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Monday, October 17, 2016

Seafood Cooking Class

I took my fifth cooking class this weekend. Today, we made three dishes. The first dish was a lobster roll. The second dish was coleslaw with remoulade dressing. The third dish was crab cakes with Old Bay aioli. The fourth dish was strawberry shortcake. All the dishes were super yummy. Let's start at the beginning.
We started by making lobster rolls. This is my first time to cook lobster; I've eaten lobster several times in restaurants. Since I'm from Louisiana, I've eaten a lot of crawfish but not a lot of lobster. So, I just thought of lobster as a jumbo-sized crawfish. We began by bringing a pot of water to boil with a steaming basket. For 1 pound of lobster, you steam for 10 minutes covered pot. When the shell is bright red and the flesh is opaque, your lobster is cooked. Then, you shock the cooked lobster in an ice bath to stop the cooking.

Then, prep all the vegetables for the lobster salad while the lobster was cooling. Chop some celery, green onions, parsley and combine that with mayonnaise, lemon juice, Tabasco, salt and pepper. 

Crack the lobster tail and cut with scissors to open the shell. Chop lobster tail into bite-sized pieces. Add lobster to the salad. Taste for seasoning. 

Butter and toast buns.

Add the lobster salad and enjoy. 

The second dish was coleslaw with remoulade dressing. To make the coleslaw, start by prepping the vegetables. This is called mis en place. It is a French culinary term that basically means measuring and prepping you ingredients before you start cooking.

Using a food processor to make your prep work easier. Shred cabbage and carrots using the food processor with a shredding disk. Empty the vegetables into a large bowl. Then, use the food processor to make the remoulade sauce! I love remoulade sauce; it's close to my Louisiana heart! Combine lemon juice, onion, green onion, celery, garlic, horseradish, mustard, ketchup, parsley, cayenne pepper, and sea salt. Combine the remoulade with the cabbage and carrots. Let the ingredients combine for at least 30 minutes to let the flavors combine.

The third dish was crab cakes with Old Bay aioli. This recipe calls for lump crab meat. Did you know that a black light will illuminate crab shells? This can be a helpful trick when separating crab meat and crab shells. Does anyone still have black lights? If you do, then use it when you make crab cakes.

To make the crab into crab cakes, crumble saltine crackers and combine with egg, mayonnaise, Dijon mustard, Worcestershire sauce, Old Bay seasoning, flat-leaf parsley, sea salt, and black pepper. 

Sautee both sides of the crab cake until golden brown and cooked through.

To make the aioli, we combine pasteurize egg, lemon juice, garlic, sea salt, black pepper, and Old Bay seasoning in a food processor. Slowly pour canola and olive oil in the food processor while it's on. This combines the oil with the flavoring components and eggs to emulsify the sauce. We learned that 1 egg can "hold" or incorporate about 1 cup of oil. This aioli should keep in the fridge for approximately one week. Note: food safety is imperative. Always use pasteurized eggs. I would not recommend aioli for infants, children, elderly adults, or those with weakened immune systems. Always use caution with raw or undercooked eggs and meat due to the increased risk of food-borne illness.

I enjoy that this crab cake is truly a CRAB cake. It is mostly crab and has very little filler. Try it!
The fourth dish was strawberry shortcake. Start by washing and quartering strawberries. Combine strawberries with sugar to macerate berries. Set aside while you make the shortcake dough.
To make the shortcake dough, combine all-purpose flour, granulated sugar, baking powder, salt, unsalted butter, and heavy whipping cream in a food processor. Pulse until just combined and the mixture forms into a ball. 

Turn out the dough onto a floured surface and pat into a rectangle.

Cut the dough into 8 squares. I love this method which makes rectangular shortcakes. It's especially useful if you don't have a biscuit cutter or cookie dough cutter to make round shortcakes. Place the shortcakes onto a sheet pan lined with parchment.  
Scramble an egg and use as an egg wash for the shortcakes.
Top with a sprinkling of course, sanding sugar.

Bake until golden brown. Let the cakes cool. 

While your shortcakes cool, let's make whipped cream! Combine heavy whipping cream, powdered sugar, and vanilla. Whip the mixture until soft peaks form. See the little peak on the whisk? That's a soft peak.

I used vanilla bean paste to make the whipped cream. I love this because the paste adds very little liquid and add tiny vanilla beans to your homemade whipped cream. So good! 

Let's assemble. To serve, split in half. fill with macerated strawberries and whipped cream. Enjoy!
For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter

Friday, October 14, 2016

October Favorites

Welcome to RDtipoftheday's favorites October edition. This is my blog series that highlights some of the things I've been watching, reading, listening to, cooking, and eating. These are a few of my favorite things.

Eating & Cooking

I love to bake, so naturally I enjoy baking tips. Heres a great tip on knowing when the cream puff dough is ready. Also, the hedgehogs are so cute! 

Infographic on how to cook the perfect hard boiled egg.

The Fall weather is so nice! It makes me want to eat warm, comforting soups. Here are a few of my favorite: slow cooker chicken tortilla soup, poblano pepper soup, and tomato basil soup. I think soups pair well with sliders like my chicken jalapeño sliders. Stay warm. Enjoy!

I was looking back at holiday pictures. I love this turkey. He's ready to hold some homemade ranch or hummus. I'm already prepping for Thanksgiving and Christmas baking and cooking. When do you start holiday food prepping? 

Image result for food network halloween
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I love watching baking and cooking. Right now, I'm enjoying Kids Halloween and Halloween Baking Championship and the Kids Halloween Baking Championship on Food Network.

I'm loving the Great British Bake Off (#GBBO). Check out my Twitter as I'll be featuring some of the hilarious GIFs from the show.

Do you ever find yourself trapped in a YouTube rabbit hole? I do, especially with celebrities lip syncing or playing silly games. This is my current favorite with Mellissa McCarthy lip-syncing. Fast forward to 5:45 and just wait for it. It's full of Fall, animals, laughter, and glitter. What could be better?

I attended the Belong Tour and found it super encouraging. The themes for the year are: faith, friendship, and purpose. I was invited by my friend Amberly. We both enjoy reading Shauna and Jen's writing. Then, I invited more of my friends. Won some discounted tickets. It was great! It was a weekend full of girl talk, picnicking, truth, and encouragement.

I really like this quote by Marianne Williamson from A Return to Love, 

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shin, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

So, let's be brilliant, gorgeous, talented, and fabulous. Let's shine and encourage others to do the same!

I hope you enjoyed these tips, recipes, and all of my favorites from this month. Let me know if this is a feature that you would like me to continue by commenting below. And, let me know if you have something you want to be featured. Thanks! Have a great weekend!

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter


Thursday, October 13, 2016

What's In Season for Fall

Happy Fall! As a registered dietitian (RD), I get many questions about healthy eating, especially eating healthy on a budget. One of my biggest tips for healthy eating on a budget is to eat seasonally. How do you eat seasonally? You can check out this list below and go to a local farmers market or grocery store. Eating seasonally is one of my favorite ways to get inspiration to plan menus.


Butter Lettuce 
Brussels sprouts
Green beans
Green onions (scallions)
Jalapeno Peppers
Sweet Potatoes
Winter Squash

I encourage you to try eating seasonally. The benefits include:

  • Eating locally - Eating locally supports local farmers or if you garden, you can eat what is ripe straight from your garden.
  • Cost Effect - Eating fresh means you don't pay for shipping from other areas.
  • Fresh - Eating seasonally means that vegetables
For more Fall and holiday recipes and tips for healthy eating, follow RDtipoftheday on Pinterest, Instagram, and Twitter. I provide different resources, tips, and recipes on each social media platform. So, make sure to follow me on all of them to get your #RDtipoftheday.

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Tuesday, October 4, 2016

Let's Celebrate October

Y'all I LOVE celebrations! I love birthdays, holidays, Tuesdays, and Fridays! I love celebrating achievements: graduations, babies, marriage, or just being an amazing human being. Give me a reason, and I'll celebrate with you! So, this is a new feature that I thought would be fun! 

In this series, I'm provide an overview of the food celebrations and holidays in the month, so you can celebrate. For me, it's helpful for menu planning or throwing themed dinners. These food holidays are a great way to have a themed meal and invite people over to your home. 

Inviting people into your home is a great way to build community. There's something about breaking bread, cooking, sharing recipes, and food that sparks conversation. I love talking and celebrating around a table. So, here are some food celebrations in October.

October has several celebrations throughout the month. October is:
  • National Apple Month
  • National Cookbook Month
  • National Pasta Month
  • National Pizza Month 
  • National Popcorn Poppin' Month
  • National Pork Month
  • National Pretzel Month
  • National Seafood Month
There are also many celebrations on days throughout October. 
  • October 1 is National Pumpkin Spice Day
  • October 3 is National Soft Taco Day
  • October 6 is National Noodle Day
  • October 12 is National Pumpkin Pie Day and National Gumbo Day
  • October 14 is National Dessert Day
  • October 15 is National Mushroom Day
  • October 18 is National Chocolate Cupcake Day
  • October 19 is National Seafood Bisque Day
  • October 21 is National Pumpkin Cheesecake Day
  • October 22 is National Nut Day
  • October 26 is National Pumpkin Day
  • October 27 is National Potato Day
  • October 28 is National Chocolate Day
  • October 29 is National Oatmeal Day
  • October 31 is National Caramel Apple Day
I thought this list would be inspiring for your meal plan for October. I hope it is inspiring. So, let's celebrate. If you participate in these monthly celebrations, tag me, @RDtipoftheday, and use the hashtag #RDTODcelebrate for a chance to be featured. 

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter

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