认识一下注册营养师tori garner

作为哈尼县卫生区的专职营养师, 注册营养师 (RD) Tori加纳 oversees inpatient nutrition at 10bet十博体育 (HDH) and consults with outpatients at NewSun Energy & HDH专科护理诊所.

Tori’s goal is to provide accessible nutrition education in a fun and engaging way to anyone and everyone!

托丽就读于科罗拉多州柯林斯堡的科罗拉多州立大学., obtaining her bachelor’s degree in community nutrition, with a specialization in geriatric care. 然后她完成了超过1,500 hours of required training as well as the certification exam to become an RD while at Oregon State University.

Following her education, Tori worked in Medford, in long-term care and skilled nursing. 从那里, 她搬到了波特兰,和一个低收入者一起工作, 老年人口, 帮助患者获得充足和有营养的食物.

Tori said her approach to working with patients is holistic and focused on “meeting them where they are.” She believes small changes can lead to big results, and food should be an enjoyable experience.

“食物是如此之多——它涉及情感、文化和社交. 我从中学到了很多,我想把这些带到这里来。. “我不是食品警察. There’s room for enjoyment of food, while still taking care of your health.”

Outside of work, Tori enjoys a variety of hobbies — one of which (unsurprisingly) is cooking. 另外, 她和她的丈夫, 洛根, 喜欢徒步旅行, 钓鱼, 花很多时间和他们的银色实验室在一起, 库珀.

Talk to your primary care provider to learn more about whether nutrition consultation might be right for you. 你也可以打电话给专科护理诊所 541-573-4099 了解更多关于Tori和她提供的服务.

托丽·加纳裁剪广场

注册营养师
Tori加纳

托丽的食谱

香肠扁豆汤

份: 8
每份成本: $1.价格根据肉类的选择和销售情况而有所不同.)
成份:
• 1 pound ground sausage (For a leaner option, substitute elk, chicken, or lean beef.)
•1个黄洋葱
•4瓣大蒜
•4根胡萝卜
4根芹菜梗
•两杯干扁豆
•8杯低钠鸡汤
•2茶匙苹果酒或红酒醋
•2茶匙黑胡椒粉
产品说明:
•在大汤锅中用中低火淋上橄榄油.
•切碎洋葱、大蒜、胡萝卜和芹菜.
将洋葱和大蒜炒软.
•把火调到中高. 加肉. 棕色碎肉,你自己选.
加入切碎的胡萝卜和芹菜. 再煎5-10分钟,直到变软.
•加入扁豆、肉汤、醋和胡椒
•盖上盖子,煮至沸腾. Then, lower heat to medium and simmer for 25-30 minutes, until lentils are soft.
替代的想法:
•用西葫芦、菠菜和/或蘑菇代替胡萝卜和芹菜.
•要做素食,不要吃碎肉.

小扁豆

This hearty meal meets about a third of the recommended daily fiber intake for adult women. 根据现行的(2020-2025)膳食指南, 90%的成年人没有摄入足够的纤维. 一般, adult women should be aiming for about 25 grams and adult men should be aiming for about 38 grams per day. (建议因年龄而异. 儿童和老年人的建议摄入量较低.)不同于其他营养素, 纤维在体内不被消化, 这能让我们更长时间保持饱腹感, 降低胆固醇, 稳定血糖. 吃水果, 蔬菜, 豆子。, and whole grains on a consistent basis will help you reach your nutrition goals. Consider increasing fiber slowly if your digestive tract is not used to it, 多喝水,保持体内水分充足!

注意:这个食谱是由简单真实饮食的莎拉·阿德勒制作的.

藜麦通心粉和奶酪

份: 大约5
价格: 总共大约11美元或2美元.每份20元(可根据售价或替代品而更改)
成份:
一杯未煮熟的干藜麦
4杯西兰花
1个黄色的小洋葱
•3瓣大蒜
•半汤匙黑胡椒
• 1.5杯切达奶酪(分成两半)
• 2.5杯1%的牛奶
使用方法:
1. 将烤箱预热到375华氏度.
2. 用细过滤器冲洗藜麦.
3. 洗净并切碎所有蔬菜(洋葱、大蒜和西兰花).
4. 在烤盘上喷上食用油.
5. 地方藜麦, 西兰花, 洋葱, 大蒜, 黑胡椒粉, 3 / 4杯奶酪, 将牛奶倒入烤盘,尽可能搅拌/混合.
6. 用锡箔纸包裹烤30分钟.
7. 从烤箱中取出,在上面撒上剩下的3 / 4杯奶酪.
8. 不盖盖子再烤15-20分钟.

注意:牛奶应完全吸收到藜麦中. 如果不是,继续烘烤,直到它是.

奶酪通心粉(1)

By replacing noodles with quinoa (a whole grain) and adding 西兰花 (a vegetable), 我们大大增加了纤维和蛋白质的含量, 让我们饱得更久. 额外的铁和维生素A, B, and C (not found in normal mac n’ cheese) help our body’s growth and development.

热蜂蜜抱子甘蓝

份: 大约6

价格:
约6美元.总共61元或1元.每份10元(可根据售价或替代品而更改)

成份:

•24盎司抱子甘蓝
•3汤匙橄榄油
•2汤匙蜂蜜
•半茶匙黑胡椒
•1 / 4杯碎羊乳酪
•细香葱

烤箱的方向:

1. 将烤箱预热到华氏450度.
2. 在烤盘上铺上箔纸或硅胶烤垫.
3. 球芽甘蓝四分之一. (如果芽很小,切成两半.)
4. Combine quartered Brussels sprouts, olive oil, honey, and 黑胡椒粉 in a bowl. 充分搅拌或用手均匀分散调味料.
5. Place Brussels sprouts on sheet pan and roast for 20-25 minutes until tender.
6. 撒上芝士和香葱即可食用.

空气炸锅使用说明:
1. 遵循上述步骤2-4.
2. Place Brussels sprouts in air fryer at 400 degrees Fahrenheit for about 12 minutes.
3. 撒上芝士和香葱即可食用.

可选的修改:
1. 把菲达奶酪换成帕尔马干酪.
2. If you’re looking for a bit of a kick, replace 黑胡椒粉 with red chili flakes.

搭配:
•烤柠檬鸡和烤红薯;
• spaghetti; or
•麋鹿牛排和晚餐卷.

球芽甘蓝

抱子甘蓝富含维生素C和维生素K! 

发人深思:
改编自 这是一个美好的生活, 这个食谱是假日大餐的配菜. Buying produce that’s in season treats your taste buds to the freshest options and ensures you’re getting a wide variety of nutrients year round. 它还会在你的口袋里留下一点额外的零钱. Continuing to eat a well-rounded diet rich in fruits and 蔬菜 in the midst of the extra holiday treats can help keep your immune system in tip-top shape and your energy levels high!

辣椒

份: 约8
价格: 约2美元.50 per serving (subject to change based on meat selection and sales prices)

成份:
1罐低钠芸豆
1罐低钠辣椒花斑豆
1罐低钠黑豆
1罐无盐玉米(或1罐无盐玉米).5杯冷冻玉米)
•1个黄洋葱
• 1 lb ground meat (lean options with less than 10 percent fat of ground turkey, beef, or wild game)
2个灯笼椒
•15盎司无盐番茄酱罐头
•3汤匙辣椒粉
•1汤匙干牛至
•1茶匙孜然
•半茶匙辣椒粉
1茶匙干罗勒叶
1茶匙大蒜粉或4瓣新鲜大蒜
•1汤匙黄芥末
•1汤匙黑胡椒

一流的建议:
•葱和/或香菜
•鳄梨
•希腊酸奶或低脂酸奶油
•红洋葱
•墨西哥胡椒

使用方法:
1. 黄洋葱和灯笼椒切丁.
2. 炒碎的蔬菜, 大蒜, 把碎肉放在平底锅里,直到肉煮熟,蔬菜变软.
3. 同时,将芸豆、黑豆和玉米洗净并过滤. 辣椒花豆不洗吗.
4. Add ALL ingredients and spices to your slow cooker and cook on low for 8 hours.

一些修改方法:
1. 不要吃肉. 单是豆类就能提供充足的蛋白质!
2. Make it more or less spicy by adjusting the amount of chili powder and cayenne.
3. 不要用干罗勒叶? 去掉罗勒,再加一茶匙牛至.
4. 没有慢炖锅? 没有问题! 遵循步骤1-3, 然后把所有的材料加到一个大锅里, 煮至沸腾, 然后把火关小,煮30分钟左右.
5. 想要加更多的蔬菜? 试试西葫芦或红薯!
6. 我想加点甜味? 加入一些南瓜泥来迎接十月!

传统的墨西哥菜:肉末辣椒酱

这个食谱提供了大量的纤维, 磷, 维生素B, 蛋白质, 维他命A, 铁, 和维生素C, 而饱和脂肪和胆固醇含量很低.

发人深思:
美国心脏协会建议不要超过2毫克,300 milligrams (1 teaspoon) of table salt PER DAY (less if you have known cardiovascular concerns).

饮食中过量的钠会导致我们的身体锁住水分, 血压升高,导致心脏, 肾脏, 并且愿意加班. A potential physical symptom of excess sodium in your diet may be swelling of hands, legs, or belly.

Choosing low-sodium and no-salt-added canned items can reduce the salt content of your recipe by 30 percent. 在这个食谱中, 选择低钠/无盐的罐装食品, 好好冲洗, and using individual spices (instead of premixed flavoring packets) decreased the sodium content by more than 2,500毫克!

桃子莎莎

成份:
1个红甜椒,切丁
3个小番茄(或1个大番茄),切丁
•一把切丁的香菜
•半个酸橙汁
4个小桃子(或两个中/大桃子),切丁
1/2个红洋葱,切丁

产品说明:
把所有的食材切碎,混合在一起!

小贴士:
• If you don’t have peaches, substitute whatever you have in your garden. 梨、猕猴桃、菠萝和草莓都是不错的选择.
•如果愿意,可以把甜椒去掉.
这种萨尔萨酱配玉米片味道很好, 放在玉米饼或墨西哥玉米饼上面, 混合在一起, 撒在三文鱼或鸡肉上面, 或者放在沙拉上(而不是调料)!

桃子莎莎

Peach salsa makes great use of the abundance from your garden harvest and is an excellent source of vitamins A and C. 和商店里买的萨尔萨相比, 这个食谱的钠含量减少了96%, 减少54%的卡路里, 减少57%的碳水化合物.

奶油鳄梨沙拉酱

成份:
•1个鳄梨
•2勺脱脂希腊酸奶
• 1 handful of 香菜 ( Use more or less, depending on your flavor preference.)
• 1 handful of chopped 绿洋葱 (Use more or less, depending on your flavor preference.)
•半个柠檬榨出的果汁
•2瓣大蒜
3 / 4杯脱脂牛奶
•胡椒根据你的喜好

产品说明:
融合在一起,享受!

奶油鳄梨酱

This salad dressing is just as creamy and delicious as ranch with 80 percent fewer calories, 减少85%的饱和脂肪, 减少97%的钠. 这是双赢!

草莓菠菜沙拉

成份:

沙拉:
•1夸脱草莓
•10盎司菠菜
•一杯切碎的核桃
•1个鳄梨
½个红洋葱

着装:
•半个柠檬的果汁
1 / 4杯橄榄油
•1茶匙第戎芥末
•一小撮黑胡椒
•2瓣切碎的大蒜

使用方法:
1. 切碎草莓、核桃和红洋葱.
2. 片鳄梨.
3. 在一个大碗里把沙拉的配料搅拌在一起.
4. 将调味料混合在一起.

让它成为一顿饭:
You can make this salad into a full meal by serving it with grilled chicken and brown rice or a tuna fish sandwich on whole-grain bread. You can also add quinoa and garbanzo 豆子。 to the salad to make it more filling.

建议:
•用黑莓或蓝莓代替草莓.
•用山核桃代替核桃.
•在调料中加入奇亚籽.

草莓沙拉

这种沙拉是纤维的极好来源, 维生素C, 维他命A, 维生素K, ω- 3, 叶酸, 和维生素B! 它也适合心脏健康和糖尿病患者的饮食. 另一个额外的好处是,它只需要大约10分钟的时间!

蜂蜜第戎鲑鱼

成份:
•16盎司鲑鱼(约三片)
•半汤匙蜂蜜
•1汤匙第戎芥末
•1汤匙橄榄油
•3瓣蒜,切碎

额外的浇头(如果需要的话)包括黑胡椒, 柠檬片, 绿洋葱, 香菜, 和欧芹.

注意:在烹饪前加入柠檬,然后用香草装饰.

产品说明:
1. 预热烤箱至375华氏度. (三文鱼也可以用铸铁煎锅煮.)
2. Place salmon on a foil-covered baking sheet or in a cast-铁 skillet, skin down.
3. 将蜂蜜、第戎芥末、橄榄油和蒜末混合.
4. 将混合物倒在三文鱼上. 均匀.
5. 烤15分钟. 检查内部温度是否为145华氏度. 根据需要烘烤更长时间.

小贴士:
You can make a full meal by pairing salmon with asparagus and brown rice or Brussels sprouts and a whole-grain dinner roll.

用新鲜的园衣,百里香,迷迭香和干辣椒炒三文鱼

这道简单快捷的菜大约需要20-25分钟来准备, 它是极好的蛋白质来源, ω- 3, 和B族维生素.