All entries filed under “Healthy Eating”

Guiltless Spinach Artichoke Dip

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The holiday season is in full swing! Unfortunately, along with the tidings of holiday joy come the high-calorie impact of holiday get-togethers, office parties, and big family dinners. Fear not-- Revolution has you covered. Make this healthy spin on a classic party appetizer, and you'll have a go-to option that won't break your calorie budget.

Guiltless Spinach Artichoke Dip

Servings: 12; Serving size: ¼ cup


  • ¼ cup (1 ounce) grated fresh Romano cheese
  • 2 Tbsp canola mayonnaise
  • 2 Tbsp low fat sour cream
  •  1 teaspoon fresh lemon juice
  •  ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1/8 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 1 (15-ounce) can white beans, rinsed and drained
  • 1 (14-ounce) can baby artichoke hearts, drained and quartered
  • 1 (9-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
  • Cooking spray
  • 1/3 cup shredded part-skim mozzarella cheese


1) Preheat oven to 350°.

2) Place Romano cheese, mayonnaise, lemon juice, salt, black pepper, red pepper, minced garlic, and white beans in a food processor, and process until smooth.

3) Spoon into a medium bowl. Stir in the artichokes and spinach.

4) Spoon the mixture into a 1-quart glass or ceramic baking dish coated with cooking spray.

5) Sprinkle with mozzarella. Bake at 350° for 20 minutes or until bubbly and brown. Best served with veggies, whole wheat pita bread, or baked chips.

Nutrition Info (per ¼ cup): 77 calories, 2 g fat, 10 g carbs, 5 g protein

About the authors: Kate Kloet MS, RDN, LDN and Kristen Doladee work out of the Revolution clinic in Glen Ellyn. 

Quinoa Chili, from Kate and Kristen's Cooking Corner

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Looking for a way to warm up? Try this spin on a cold weather favorite!

Quinoa Chili

Servings: 6, 16 oz servings



  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 onion, diced
  • 2 (14.5-oz) cans diced tomatoes
  • 1 (15-oz) can tomato sauce
  • 1 (4.5-oz) can diced green chiles
  • 1.5 tablespoons chili powder, or more, to taste
  • 2 teaspoons cumin
  • 1.5 teaspoons paprika
  • 1.5 teaspoons sugar
  • ½ teaspoon cayenne pepper
  • ½ teaspoon ground coriander
  • Salt and black pepper, to taste
  • 1 (15-oz) can kidney beans, drained / rinsed
  • 1 (15-oz) can black beans, drained / rinsed
  • 1.5 cups corn kernels
  • 3 tablespoons chopped fresh cilantro leaves
  • Juice of 1 lime, optional
  • 1 avocado, diced


1) In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.

2) Heat olive oil in a Dutch oven or large pot over medium high heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes.

3) Stir in quinoa, diced tomatoes, tomato sauce, green chiles, chili powder, cumin, paprika, sugar, cayenne pepper, coriander and 1-2 cups water, making sure to cover most of the ingredients; season with salt and pepper, to taste.

4) Reduce heat to low; simmer, covered, until thickened, about 30 minutes. Stir in beans, corn, cilantro and lime juice, if using, until heated through, about 2 minutes.

5) Serve immediately with avocado, if desired

Nutrition Info (per 16 oz serving): 414 calories / 11 g fat / 70 g carbs / 15 g fiber / 16 g protein.

About the authors: Kate Kloet MS, RDN, LDN and Kristen Doladee work out of the Revolution clinic in Glen Ellyn. We are delighted to have them share their recipes on the Revolution blog!

March is National Nutrition Month

March is National Nutrition Month-an annual month long celebration created by the Academy of Nutrition and Dietetics.  The 2014 theme is "Enjoy the Taste of Eating Right."  Research confirms that the main reason why a person purchases one food over another is taste!

The good news is that a flavorful dish doesn't have to be rich in cream, butter, and sugar that will have a negative impact on your weight.  Combine nutrition and flavor by using different herbs, spices, and reduced calorie items in the foods you already prepare or experiment with ones you have not tried before.

Here are some tips to boost the flavor profile of your foods without adding high calorie ingredients:

1.  Boost the flavors of meat, poultry, and fish by cooking with high-heat methods such as  grilling,  broiling, or pan-searing.  By using these techniques, you can add flavor without frying.

2.  Experiment with spices and herbs-basil, cilantro, rosemary, garlic, ginger, cumin, and oregano.  Or, mix different spices together to create your own blend.  Your palate will appreciate these new flavors!

3.  Use citrus juices or grated citrus peels such as those from a lemon, lime, or orange.  The acidity in citrus helps to balance the dish.

4.  Include dried ingredients in your dishes such as dried cranberries, apricots, figs, or plums.  Sun-dried tomatoes also can add a layer of flavor.  This is a great way to get in a serving of fruit in your day as well-just remember 1/4 cup of dried fruit is one serving, compared to 1/2 cup for fresh fruit.  You can also re-hydrate dried foods using fruit juice or cooking wine.

Yesterday, March 12, 2014, was National Registered Dietitian Day.  As the nation's food and nutrition experts, Registered Dietitians are committed to improving the health of their patients and community.  Let a Registered Dietitian teach you how to make healthy foods taste great.  Contact us today!


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