Mitzi Dulan – America's Nutrition Expert
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by Mitzi Dulan, RD, America’s Nutrition Expert®
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Mar
21
2017

Who doesn’t love an Apple Crumble? Well, this one boasts satisfying protein to help satisfy your sweet craving!

I’m also super excited to share that Flatout is now an official partner of Weight Watchers! As a registered dietitian, I am a huge fan of the Weight Watchers approach to weight loss. It isn’t a crazy fad diet that helps you lose weight only to gain it all back plus more. Instead, Weight Watchers allows you to still enjoy the foods you love but helps you work it into a diet plan that can work for  you while helping you to lose weight.

Make sure you whip up my super simple + super tasty High Protein Apple Crumble Flatbread and let me know how you like it!
Apple Crumble Flatbread

High Protein Apple Crumble Flatbread

Ingredients

  • 2 medium red apples, cored and sliced
  • 1 Flatout ProteinUP Flatbread
  • 1 tsp cinnamon
  • 1 1/2 tsp butter
  • 1 tablespoon brown sugar
  • vanilla ice cream (optional)
  • crumble
  • 2 tablespoons rolled oats
  • 2 tablespoons flour
  • 1 tablespoon brown sugar
  • 2 teaspoons butter
  • 3/4 teaspoon cinnamon
http://nutritionexpert.com/blog/2017/03/high-protein-apple-crumble-flatbread/
Preheat oven to 375 degrees. Spray baking sheet with non-stick cooking spray. In a medium saucepan, add sliced apples, cinnamon, butter and brown sugar. Cook for about 7-10 minutes. While apples are cooking mix together crumble ingredients and blend together with a fork or pastry blender until crumbly.

Top flatbread with apple mixture and then top with crumble. Bake for 5-8 minutes and serve. Optional: top with scoop of vanilla ice cream.

Disclosure: I am a spokesperson for Flatout. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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Feb
8
2017

Screenshot 2017-02-08 11.30.42

▪ Spice up your food with a well-stocked spice rack! Besides their numerous health benefits, using spices like cinnamon, oregano, thyme and ginger  to flavor your food can help you reduce your salt intake.

▪ Pasta sauce is one of the most versatile items you can stock up on!  Create an easy delicious dinner, add to pasta, create a 3-Ingredient Gazpacho, or even make your own Skinny Bloody Mary. In my pantry, I always have an assortment of Victoria Premium Pasta Sauces which are made with clean ingredients listed on the front label and have NO added sugar.

▪ Frozen vegetables are great to keep on hand, especially when your favorite veggies are out of season or not available at the grocery store.  Plus, research shows that they are just as nutritious as fresh veggies, since they’re packed at their peak!

▪ Extra-virgin olive oil is full of healthy fats, it can be used for things like roasting vegetables, salad dressings, or even in homemade hummus.

▪ Black beans are an excellent source of protein for vegetarians and meat-eaters alike.  Whether canned or dried, they can be an addition to chili, pastas, soups, or even lasagna!

▪ Fill up your freezer with your favorite frozen fruit – they can be used for an energizing morning smoothie, added to your favorite yogurt, or even simmered in a saucepan into a berry sauce for French toast or pancakes.

▪ Eggs are perhaps nature’s perfect little protein package, wrapped up in an assortment of essential vitamins and minerals!  Have them on hand for breakfast omeletes, to hard-boil for on top of lunch salads, and for baking healthy treats!

▪ One of the healthiest breakfasts you can have is oatmeal, so stocking up on rolled oats means you always have them on hand to whip up a quick breakfast.  Try swapping out your regular morning cereal for a warm bowl of oatmeal for a filling breakfast that will give you lasting energy throughout the day.

▪ An essential pantry ingredient is 100% pure honey. It is a natural sweetener which is versatile and delicious. It goes great in smoothies and my children love to eat peanut butter and honey sandwiches with bananas on whole wheat bread.

▪ We all know about my favorite yogurt, Greek yogurt!  Keep your refrigerator stocked with it as it is so versatile whether you are eating alone or adding to a soup or making a sauce.  You can also add your own flavor and sweetness to your Greek yogurt with fruit!

▪ Another perfect little protein source can be found in nuts and nut butters – although calorie-dense, they give you that healthy fat boost to your meals and snacks, and may help lower your cholesterol levels.  Try a handful of almonds or a tablespoon of almond butter with sliced apples for your next snack.

▪ Whole grains are the backbone of a healthy diet – branch out from rice and try some other alternatives, such as quinoa, bulgur (cracked wheat), freekeh, or barley.  Plan your meals around these grains for a healthy dose of fiber!

What is your number one pantry essential? Please share!

Disclosure: I am a spokesperson for Victoria. Opinions are my own.

 

by Mitzi Dulan, RD, America’s Nutrition Expert®
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Jan
31
2017

Oh man, this new Grape and Brie Flatbread Pizza recipe is so yummy. I promise your tastebuds will agree! I couldn’t wait to finish up my last photo so I could start devouring…a special bonus is the flatbread is higher in protein as I used the Flatout ProteinUP flatbread.

The other super fun news that I’m excited to share for all Weight Watchers fans…Flatout® Flatbread is the official flatbread of Weight Watchers®!  Since Flatout has always been BIG on flavor but LOW in carbs and sugar while HIGH in protein and fiber, they will be perfect partners.

Flatout Flatbreads are all 3 to 4 SmartPoints® each. Even if you’re not following Weight Watchers, you can feel good about eating food with low SmartPoints because that means you’re making better choices.

All Flatout ProteinUp CarbDown wraps are 3 SmartPoints which is what I used for this recipe.

What’s more, if you love bread or tortillas you don’t have to give it up because you are on a special diet (i.e., weight loss or diabetes). Just check out their nutritional information on FlatoutBread.com.

Flatout Flatbreads are in the deli/bakery section of most major grocery stores, if you can’t find them, just ask or visit FlatoutFinder.com to find a store near you.

When sharing tips and recipes use the hashtags: #WW, #WeightWatchers, #FlatoutLove and tag @Flatoutbread.

 

Grape and Brie Flatbread Pizza

Grape and Brie Flatbread Pizza

Ingredients

  • 1 Flatout ProteinUP Flatbread
  • 1/2 cup red grapes, sliced in half
  • 1 oz Brie cheese, thinly sliced
  • 1 oz blue cheese crumbles
  • 1/4 cup arugula
http://nutritionexpert.com/blog/2017/01/grape-and-brie-flatbread-pizza/
Preheat oven to 400 degrees. Spray a baking sheet with non-stick spray. Place flatbread on baking sheet and then add Brie, blue cheese and grapes onto flatbread. Bake for 4-5 minutes. Then add arugula on top, slice, and serve.

So, go ahead and eat what you #FlatoutLove.  Whether you’re working on portion control, creating new appetizers or feeding a family of six, all Flatout Flatbeads are a simple solution to creating quick, easy and tasty meals.

Disclosure: I am a paid spokesperson for Flatout. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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Jan
12
2017

It seems as if the old adage “less is more” has been lost in the daily chaos of our lives. Learn how to get back to basics by following some or all of these 12 strategies for simplifying your life:

12 Ways to Simplify

1. Make Your Home Minimalist. When your house is minimalist, it makes it easier to clean while also saving money since you aren’t always adding more “stuff” to your décor. You don’t have to fill every little space when you have a minimalist house since it is just the opposite. A minimalist design has what is necessary, and it can be very peaceful.

2. Savor Your Slow Cooker: This cooking essential allows you to spend less time in the kitchen and more time doing the other things you really enjoy. Just pop your favorite ingredients into the slow cooker first thing in the morning, and by the time you get home—voila, dinner is served! Not only will your house smell amazing, but you’ll also get full-flavored dishes that can also be used as leftovers for tomorrow’s lunch. Check out one of my favorite recipes, Slow Cooker Light and Creamy Black Bean Chicken.

3. Use One Credit Card: Put all of your spending onto one credit card to help manage your budget and make everyday spending easier. One excellent option is the Amex EveryDay Credit Card since it rewards you for daily purchases like groceries where you can earn 2x the points. By using The Amex EveryDay Credit Card for everyday spending, you can earn 20% more points if you use the Card 20 times or more in a billing period.

4. Learn to Say “No”: This is a key to simplifying your life. Of course you don’t always need to say “no,” nor should you but you do want to make sure that when you commit, you will do a good job. Resist the urge to say you are sorry when you need to say no, because that assumes you are wrong. You are not wrong and simply saying, “No, I can’t commit to that right now” will work.

5. Learn to Delegate: There’s no need for you to do it all! Ask your kids and spouse to help out around the house. One of my personal favorites is teaching your kids how to do their own laundry. Work together to prepare meals, set the table, and clean the dishes. Responsibility builds character, and this will free up time for you to be able to help your kids with other important activities like homework or going for a family walk together after dinner.

6. Streamline Your Schedule: Are your kids playing, soccer, volleyball, basketball, softball, involved in cheer, dance, and Girl Scouts and then you have PTA, other volunteer groups, a tennis team, etc.? Take a minute to assess each of your activities. Which ones make you happy and which ones only cause you additional stress? Would your kid benefit from some regular play time without constantly being shuttled off to practice? Gracefully bow out of some activities.

7. Clear Out Your ‘Everything’ Drawer: We all have it. That dreaded drawer that holds our car keys, bills, coupons, take-out menus….you name it. It may seem like an intimidating task but you’ll be amazed at how much better you feel once you’ve de-cluttered the “black hole” so you can find what you need quickly and efficiently.

8. Create a Simple Weekly Meal Plan for Dinners: Take the guesswork out of “what’s for dinner?” every night. Write down simple dinners that only take 10-30 minutes to prepare for each night of the week and go shopping for your ingredients. For example: Tuesday is Taco Night, Wednesday is White Bean Chicken Chili Night and Thursday is Spaghetti night.

9. Take a Technology Time-Out: We spend way too much time glued to our phones. Set a time to tune out from technology each night, and tune into your family and friends. You’ll be amazed at how much more connected you’ll feel to the non-virtual aspects of your life.

10. Schedule Down-Time: Whether it’s sitting outside, going for a walk, or reading a book for 30 minutes or just taking a power nap during the day, make sure to give yourself the time you need to recharge and stay in balance. Start by scheduling these me-time appointments each day into your calendar, even if it is only 10 minutes.

11. Keep Your Space Clean: When our surroundings are a mess, it can sometimes feel like our lives are that way too. Whether it’s your office, bedroom or the kitchen counter, keeping things relatively organized can bring clarity and focus to other areas of your life.

12. Live in a Place of Gratitude: Enjoy each moment and appreciate the simple pleasures in life – whether it’s a beautiful sunset, a kind gesture, or time shared with those you love. Be grateful for all of the gifts in your life, as the simple pleasures are the ones worth celebrating.

I was selected by American Express to help educate consumers about the Amex EveryDay Credit Card. As such, I was paid for my services, but tips and opinions shared about American Express and the Amex EveryDay Credit Card are my own.

 

by Mitzi Dulan, RD, America’s Nutrition Expert®
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Dec
8
2016

Clean labels reign supreme. Leading the way for food trends in 2017 is ‘Clean Supreme’ which is a “recognition of clean and clear label as the new global standard and the importance of transparency” according to Innova Market Insights, a food and beverage industry research leader.

As a nutrition expert with a large following, I am very fortunate to get a lot of brands that reach out to me for spokesperson work and nutritious recipe development with their products. One important criteria in choosing brand partners for me is making sure that I partner with brands that I truly believe in and are a fit with my own nutrition philosophy. I always want to create a win-win relationship.

One new client that I have absolutely loved working with this year is Victoria Fine Foods. As soon as I saw their packaging and tasted their product, I was sold.

img_6641

Check out the ingredients on the front label!

As a nutritionist, I know the importance of eating foods with clean labels and short ingredient lists. As a mom, it’s crucial that I know where the food I’m feeding my family comes from and how it’s made. But, also, it’s mandatory that the food tastes very good. Check, check, and check for Victoria!

I absolutely love that Victoria is committed transparent labelling. In fact, they are leading the way! Victoria was the first major pasta sauce brand to put its ingredients on the front of their label. Additionally, they are leading compliance with the new FDA label ruling around communication around Added Sugar- VICTORIA HAS NO ADDED SUGAR!

In September, I helped them launch the #ReadYourLabel campaign to encourage you and your family to be more aware of the ingredients in your food.  In fact, for every share of this adorable video, Victoria Fine Foods will donate $1 (up to $10K) to Spoons Across America, a non-profit that teaches healthy eating habits to kids.

Read Your Label is about simplicity. It’s about transparency. It’s about being informed. At Victoria, they have been committed to Ingredients Come First since day one, which is why they put them on the front of their pasta sauce label.

by Mitzi Dulan, RD, America’s Nutrition Expert® | December 1, 2016
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I’m always looking for new high protein recipes that are simple and tasty to share with all of my readers and this one is definitely a keeper! As you know from my previous posts, I’m a huge Flatout flatbread fan…especially the ProteinUP products. I’m grateful for our partnership...

by Mitzi Dulan, RD, America’s Nutrition Expert® | November 7, 2016
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I recently attended a wonderful event in NYC for a client of mine, Victoria Fine Foods, where I helped them launch their #ReadYourLabel campaign. For every share of their Facebook post, Victoria Fine Foods will donate a $1 (up to $10K) to Spoons Across America, a non-profit that teaches healthy...

by Mitzi Dulan, RD, America’s Nutrition Expert® | October 24, 2016
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You know I have a total love affair with all things caprese so whenever it makes sense (and even when it doesn’t) I love to create new caprese recipes. Excited to share my latest recipe with you for Caprese Flatbread! It is so super simple and a wonderful way to get some added protein without going...

by Mitzi Dulan, RD, America’s Nutrition Expert® | September 22, 2016
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Who doesn’t love chocolate and bananas together? Here, I’ve added a dose of protein in the Flatout Protein UP flatbread for a deliciously awesome snack to satisfy any kiddo after school or before practice. However, adults will love these just as much as I could barely wait to finish photographing...

by Mitzi Dulan, RD, America’s Nutrition Expert® | August 30, 2016
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It’s back to school time which means families are beginning new routines and healthier habits. As you may know, the latest trend in healthy eating is eating clean and choosing foods with short ingredient lists. According to a recent story in The Wall Street Journal many packaged food companies...

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