Compass Nutrition

Plums are super packed with nutrients. Having over 15 different vitamins and minerals, in addition to being high in fiber and antioxidants, it's truly amazing how these small fruits have so much to offer. Some quick benefits they have to offer is vitamin C which helps with iron absorption and vitamin A helps with bone health and preventing eye disease that may relate to night blindness. Plums are convenient and easy to incorporate into your diet. Whether it be a snack on the ...go or in our case in a delicious recipe that features them as the star they are. Honey Grilled Plum Salad Ingredients: 3 plums, firm and quartered or cut in circles 1 tbsp honey 3 cups arugula leaves 1 cup basil 1 cup mint 6-8 prosciutto slices, optional 1/3 cup goat cheese, crumbled 3 tbsp balsamic vinegar, white 2 Tbsp blood orange juice, freshly squeezed 1 lemon, juiced 1 tsp lemon zest 6 tbsp olive oil 1/2 tsp salt, more to taste Directions: For Vinaigrette Whisk together balsamic vinegar, blood orange juice, lemon juice, lemon zest, olive oil, salt. (always whisk prior to serving) For Salad: Combine arugula, basil and mint leaves, toss to combine For Plums: Place Plum slices and honey in a bowl, mix to combine Heat grill, once hot place plums on grill, flesh side down and cook for 2-3 mins To Serve: Top salad with grilled plums, goat cheese, prosciutto and vinaigrette Enjoy! #compassnutrition #nutrition #newyork #health #healthy #wellness #dietitian #diet #weightloss #nyc #newyorkcity #manhattan #healthcare #healthyfood #food #healthyeating #nutritionist #registereddietitian #rdn #plums #honey #summerrecipes #summertime #summer2020 #summerishere

Cucumber Mint Lime Spa-sicle Missing that spa feeling? Well, we think we have a small fix for that you could easily re-create at home. Using cucumbers and lime which provide important minerals like magnesium and potassium. Magnesium regulates muscle and nerve function as well as blood sugar levels. Potassium regulates blood pressure. Menthol is the active component in mint, this creates a cold sensation and a sense of cleanliness. This refreshing sensation can be very invigor...ating and most importantly soothing! Ingredients: 1 English cucumber, peeled 7 limes (Persian), juiced (approximately 1/2 cup) 5-6 tbsp agave syrup, or sweetener of choice (adjust to taste)* pinch of sea salt 6 mint leaves (spearmint, large) 8 medium Popsicle molds (or 8 small cups) Directions: Combine the cucumber, lime juice, agave and salt into a blender. Blend until all ingredients are liquefied. Add the mint leaves and pulse to chop mint leaves (chopped leaves should be visible) Place mixture in the Popsicle molds (or small cups), freeze for 20 minutes, then add sticks/handle and allow to freeze for 6 plus hours. To remove from Popsicle mold, just briefly run the mold under warm water, pull popsicle out and a deserved touch of a spa day. #compassnutrition #nutrition #newyork #health #healthy #wellness #dietitian #diet #weightloss #nyc #newyorkcity #manhattan #healthcare #healthyfood #food #healthyeating #nutritionist #registereddietitian #rdn #cucumber #lime #mint #popsicle #summerrecipes #summertime #summer2020 #summerishere #spa #treatyoself #treat

Peaches are packed with the antioxidant lutein, potassium and vitamin C and are extremely versatile in the amount of ways you can eat them. Lutein supports your heart and eyes. Potassium is critical in regulating blood pressure. While vitamin C helps build the immune system. Having roughly 20 grams of protein and 40 grams of carbs, one of the ways we are featuring them is from a post workout fuel standpoint as a great post workout smoothie. To maximize muscle recovery aim to ...drink the meal replacement smoothie within one hour of ending your workout. Ingredients: 1 cup peaches, frozen 1/2 cup pineapples, frozen 1 cup Greek yogurt, whole 1/2 cup unsweetened almond milk 1 tsp agave Directions: Blend all ingredients until smooth. Enjoy! #compassnutrition #nutrition #newyork #health #healthy #wellness #dietitian #diet #weightloss #nyc #newyorkcity #manhattan #healthcare #healthyfood #food #healthyeating #nutritionist #registereddietitian #rdn #peaches #smoothies #summerrecipes #summertime #summer2020 #summeriscoming #postworkout #workout

Zucchinis are a type of summer squash, which can be readily found at a grocery store. Having a high water content (95% to be exact), they have a tender texture with a slightly sweet flavor. They are an excellent source for Vitamin A and C which may support your immune system function.... Zucchinis also contain lutein and zeaxanthin, two phytonutrients that belong to the carotenoid family which promote healthy eyesight. The great thing about zucchinis is that they be eaten in different ways, whether it is raw or cooked. Here is a fun recipe we hope you try with zucchinis this summer. Ingredients: 2 large zucchinis, grated 4 scallions, diced 4 tbsp parsley, diced 2 tbsp mint, diced 2 tbsp dill, diced 1/2 cup feta cheese, crumbled 1 large egg, lightly beaten 1/4 cup bread crumbs 1/2 cup flour, self rising 3 tsp salt 4 tbsp olive oil, (or more if needed) Directions: Wash and dry Zucchinis. Grate on the coarse side of a grater. Sprinkle 2 tsp of salt on grated zucchini and allow it to sit and drain in a colander for 15-20 mins, after 15 minutes squeeze the excess water with your hands, a clean kitchen towel or cheesecloth. Combine all ingredients except the olive oil and mix thoroughly. Heat the olive oil in a deep frying pan, grab 1/4 cup and place in heated oil. Allow the fritter to pan fry for about 3 minutes on both sides, remove once both sides are golden brown. Place the fritters on a paper towel-lined plate to remove excess oil. Enjoy! #compassnutrition #nutrition #newyork #health #healthy #wellness #dietitian #diet #weightloss #nyc #newyorkcity #manhattan #healthcare #healthyfood #food #healthyeating #nutritionist #registereddietitian #rdn #summersquash #zucchini #summerrecipes #summertime #summer2020 #summeriscoming

The Summer season brings great fruits and vegetables. One of our favorites are tomatoes for their bright flavor. Tomatoes can help prevent certain cancers, are great for heart health, blood sugar control, constipation relief, eye and skin health. They are also a great source of vitamins C and K. Want a quick recipe using them? Try this bruschetta recipe!... Ingredients Tomato Mixture: 12 oz cherry tomatoes, diced 6-7 large basil leaves, diced 1 garlic clove, minced 1.5 tbps extra-virgin olive oil 1 tbsp balsamic vinegar 1 tsp pure maple syrup 1/4 tsp salt (or more to taste) 1/4 tsp black pepper Bread: 8 slices grilled or toasted baguette, or other crusty bread 1 tbsp olive oil 2 garlic cloves (Halved) Preparation In a bowl, combine balsamic vinegar and maple syrup together, stir and set aside In a separate bowl, combine olive oil with salt and pepper,and minced garlic, stir and set aside In another bowel combine diced tomatoes, and diced basil leaves Add both balsamic vinegar and olive oil mixtures (from step 1 &2) to diced tomatoes and diced basil bowl Stir completed mixture, cover and place in refrigerator for 1-2 hours to allow mixture to marinate and fully develop flavors Bread (Prepare 10-15 minutes prior to serving): Brush both sides of baguette slices with olive oil Rub halved garlic on both sides of baguette slices (Mix tomato mixture together once more before serving) Scoop a generous amount of the mixture onto each toasted bread slice. Enjoy! #compassnutrition #nutrition #newyork #health #healthy #wellness #dietitian #diet #weightloss #nyc #newyorkcity #manhattan #healthcare #healthyfood #food #healthyeating #balanceddiet #nutritionist #registereddietitian #rdn #tomatoes #bruschetta

#blackouttuesday