Show 407, January 9, 2021: Carly Knowles, MS, RDN & LD with The Nutritionist’s Kitchen Part One

Dietiican and Nutritionist Carly KnowlesThe Nutritionist’s Kitchen – Transform your diet and discover the healing power of whole foods by Dietitian Nutritionist Carly Knowles, MS, RDN, LD is for everyone who aspires to live a healthy, balanced life without depriving themselves of the joy that comes with eating sweet, savory, salty, crunchy, creamy flavorful food. The ultimate guide to healthy meals that utilize healing benefits of whole foods and the latest science-backed nutritional guidelines.”

“After visiting a remote village in Peru, Carly knew she wanted to dedicate herself to learning everything she could about the science of diet and nutrition and share her knowledge with everyone. So, after getting her Master of Science degree in Nutrition from Bastyr University, she worked as a clinical dietitian and taught cooking classes in community kitchens.”

“An avid writer and recipe tester inspired by the concept of cooking nutritious and delicious whole foods, she wrote her book, Nutritionist’s Kitchen, with the idea that “everyone deserves to have a nutritionist in their kitchen.””

Carly graciously shares with us two recipes from the book including Broccoli Salad with Pickled Cranberries and Herb Yogurt Dressing (a personal favorite) and Cultured Key Lime Cashew Yogurt (a probiotic-rich vegan yogurt.) “Broccoli is one of the most nutrient-dense vegetables out there.”

We’re in the kitchen with Carly Knowles focusing on food as medicine.

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Show 407, January 9, 2021: Carly Knowles, MS, RDN & LD with The Nutritionist’s Kitchen Part Two

Dietiican and Nutritionist Carly KnowlesThe Nutritionist’s Kitchen – Transform your diet and discover the healing power of whole foods by Dietitian Nutritionist Carly Knowles, MS, RDN, LD is for everyone who aspires to live a healthy, balanced life without depriving themselves of the joy that comes with eating sweet, savory, salty, crunchy, creamy flavorful food. The ultimate guide to healthy meals that utilize healing benefits of whole foods and the latest science-backed nutritional guidelines.”

“After visiting a remote village in Peru, Carly knew she wanted to dedicate herself to learning everything she could about the science of diet and nutrition and share her knowledge with everyone. So, after getting her Master of Science degree in Nutrition from Bastyr University, she worked as a clinical dietitian and taught cooking classes in community kitchens.”

“An avid writer and recipe tester inspired by the concept of cooking nutritious and delicious whole foods, she wrote her book, Nutritionist’s Kitchen, with the idea that “everyone deserves to have a nutritionist in their kitchen.””

The Nutritionist’s Kitchen is both an approachable, science-based guide to support optimal health and wellness through everyday meals and a cookbook filled with mouthwatering recipes. Throughout the book are simple charts like How to Understand Intuitive and Seasonal Changes in Nature and Identify Our Own Personal Climate (page 61-62) to sidebars such as The Difference between Pickled and Fermented Foods (page 47) and The Best Way to Consume Flaxseeds (page 79).”

“With more than 60 seasonal, restorative recipes like Buckwheat Breakfast Porridge with Cranberry Chia Compote (Winter) and Sweet Cornmeal Pancakes with Vanilla Roasted Peaches (Summer) to Spicy Sriracha Mung Bean Bowl with Pickled Daikon and Carrots (Spring) and Mirin and Miso Glazed Cod (Autumn) to Whole Wheat Apple Galettes with Salted Honey and Dark Chocolate Banana Bread with Toasted Almonds (Autumn and Winter). Also included are recipes for all seasons (Ghee, Golden Turmeric Paste, Plain Whole Milk Yogurt …) and primers on nutrient dense foods and how to shop for and prepare ingredients like beans and sea vegetables.”

Carly graciously shares with us two recipes from the book including Broccoli Salad with Pickled Cranberries and Herb Yogurt Dressing (a personal favorite) and Cultured Key Lime Cashew Yogurt (a probiotic-rich vegan yogurt.) “Broccoli is one of the most nutrient-dense vegetables out there.”

We’re back in the kitchen with Carly Knowles continuing the conversation on focusing on food as medicine.

Play

Broccoli Salad with Pickled Cranberries and Herb Yogurt Dressing

Broccoli Salad with Pickled Cranberries by Carly KnowlesRecipe excerpt from: The Nutritionist’s Kitchen
by Carly Knowles

Broccoli is one of the most nutrient-dense vegetables out there. It’s loaded with vitamin C, folate, vitamin K, and many other valuable nutrients. It’s part of the cruciferous vegetable family that promotes natural detoxification and has been shown to decrease cancer risk and increase heart health.

Serves 8–10

SALAD

  • ½ cup dried cranberries (I prefer apple juice–sweetened)
  • ¾ cup apple cider vinegar
  • 6 cups broccoli florets (about 2 broccoli heads)
  • 6 cups broccoli stalks, finely chopped or shredded (from 2 broccoli heads)
  • ½ cup sliced almonds, toasted
  • ¼ cup finely chopped red onion

DRESSING

  • 1 cup plain whole-milk yogurt
  • 1 tablespoon maple syrup
  • 3 tablespoons finely chopped fresh tarragon (plus more for garnish)
  • 1 tablespoon finely chopped fresh parsley (plus more for garnish)
  • ⅓ cup blue cheese crumbles
  • 1 teaspoon sea salt
  • ¼ teaspoon ground black pepper

Start by quick-pickling the cranberries. Soak them in apple cider vinegar in a small bowl for at least 20 minutes, until they are plump and saturated (the longer the soak time, the better!).

Drain and add to a large mixing bowl. You can forgo quick-pickling the cranberries if you’d like and just add dried cranberries directly to the bowl. Next, add the broccoli florets and stalks, almonds, and red onion. Mix together until combined.

In a medium bowl, mix together all dressing ingredients.

Pour the dressing over the broccoli salad and mix together until the salad is evenly coated. Refrigerate for 20 to 30 minutes or until cool. Give the salad a quick stir and garnish with additional tarragon and parsley before serving.