Vitamins Our Body Often Lacks

Vitamins our body often lacks

Vitamins are very important for our bodies. They provide nutrients to help our bone and muscle develop better and more strongly. If you do not supplement the nutrients and vitamins fully, you may get health problems and diseases easily that can affect your body development. Here are some mistakes of vitamin shortage which people may often make.

Vitamin B1

The first thing is the lack of vitamin B or vitamin B1. The people who get this disease will lose their weight, which makes their body’s parts act weakly and be vulnerable easily. The highest risk can be in the brain and the heart. To avoid this risk, you need to supplement them by using vitamin B1 in medicine. You should also keep yourself away from alcohol or beer because they will make it hard to absorb this vitamin. Continue reading “Vitamins Our Body Often Lacks”

Nutrition for Women

Sweet Italian Tourlou


I love this dish for 3 reasons:

  1. It is sweet in flavor

  2. You can use just about any vegetable you want

  3. You can have a HUGE portion for just 99 calories, 6 grams of heart healthy fat, 2 grams of protein, and 12 grams of carbohydrates!

    I’ve never heard of Tourlou so I did a little research. Traditionally a Greek dish, the word Tourlou means “mixed” – in this case mixed vegetables. I called mine Italian simply because of the herbs and spices I chose to use. Feel free to experiment a little if you’re feeling adventurous!

*This recipe makes quite a big batch! It works well for family dinners or parties where you will want to serve a lot of people. Or, if you’re like me, you can enjoy this dish for lunch & dinner every day for a week :).

I classify this vegetable dish as a entree because it is so hearty and filling. I have found this dish to be particularly tasty served in a pita with Homemade Hummus or served atop Cauliflower Rice.

 Prep Time: 30 Minutes – Cook Time: 45-60 Minutes – Servings: 16

 Ingredients :

 1 Medium Zucchini, Chopped
1 Medium Yellow Summer Squash, Chopped 
1 Large Eggplant, Chopped 
8 Ounces Crimini Mushrooms, Chopped 
1 Very Large Red Sweet Pepper, Chopped into 1 Inch Slices
1 Large Sweet Potato (precooked), Diced
1 Large Yellow Onion, Chopped 
2 Celery Stalks, Sliced
2 Large Red Tomatoes, Chopped 
1 Tablespoon Garlic, Minced
4 Tablespoons Olive Oil 
2 Tablespoons Italian Seasoning*
1 Tablespoon Parsley*
6 Tablespoons Balsamic Vinegar

Directions :

  1. Preheat Oven to 400 Degrees – *If able, you will want to bake your vegetables on convection bake. This will allow your vegetables to dry out a bit while cooking.

  2. I just provided a rough chop to all my vegetables, cutting about ½ inch slices. I didn’t want to chop my vegetables too small because I like more of a chunky feel to mine, feel free to chop according to your preferences 🙂
  3. In a very large roasting pan combine chopped vegetables, garlic, olive oil, Italian seasoning, parsley and balsamic vinegar.
  4. Stir until well combined.
  5. Put roasting pan into oven, uncovered.
  6. *Check after 45 minutes. You want the vegetables to be slightly al dente because they will continue to cook after they are pulled out of the oven.

  7. If they seem too under cooked, continue cooking for another 15 minutes or until your desired doneness is achieved.

  8. Enjoy!

Here is the nutrition information!

If you make your own recipe like this, share it with me!!

Eggplant Napoleon for Meatless Monday

Eggplant Napoleon for Meatless Monday by RDN Mommy, Emily Cope, MS, RDN

A Hearty Meatless Meal You Can Make in Just 15 Minutes!

I was a vegetarian for a year! (But I’ve since realized that I love meat too much to give it up for life). During this period I learned a lot about the health benefits that can come from a plant based diet as well as the ethical treatment of animals.

 In Spirit of compromise RDN Mommy will be participating in #MeatlessMonday from now on! For more reasons why you should go Meatless on Mondays,  Click Here .

  • This recipe is so easy because I used Wegman’s Frozen Breaded Eggplant Cutlets* and a recipe I posted last week titled Sautéed Spinach and Mushrooms – A Side Dish!

  •  (*I would have preferred to make my own breaded eggplant cutlets but I have a 1 year old and a job and another job and a family – and some days I just don’t have time for homemade everything!!)

– Prep Time: 5 Minutes – Cook Time: 10 Minutes – Servings:2

 8 ounces Frozen Breaded Eggplant Cutlets
1 Cup Low Sodium Marinara Sauce
1 Teaspoon Olive Oil
½ Teaspoon Minced Garlic
4 Tablespoons Vegetable Stock – Divided
1 Cup Diced Crimini Mushrooms
2 Cups Fresh Raw Spinach
To Taste – Salt, Pepper & Crushed Red Pepper

 To start:

  • Decide how you want to cook your Eggplant Cutlets. I used the broiler method – placed my cutlets on a foil lined baking sheet and set under broiler for about 5 minutes per side. While those are cooking:

  • Cook your spinach & mushrooms. In a sauté pan start out with a drizzle of olive oil, minced garlic and  vegetable stock.  Add your mushrooms (I like baby portabella) and sauté on medium heat until mushrooms are tender and most of the liquid has evaporated. When you are ready to add the spinach turn the stove to low and add another 2 tablespoons of vegetable stock and fresh spinach.

  • Once your spinach is cooked add marinara sauce to the sauté pan and cook on low heat until the sauce is heated all the way through.

  • When the cutlets are ready place one cutlet on your plate, add a layer of your spinach & mushrooms with sauce, top with another cutlet & repeat.

  • Top with a little freshly shaved parmesan cheese and voila! Your delicious Eggplant Napoleon dinner is ready in just 15 minutes. Enjoy!

 I hope you enjoy this Eggplant Napoleon and consider participating in Meatless Monday with me!

 What is you favorite Meatless Dish?


If you make your own recipe like this, share it with me!!