What’s in my Pantry?

Part of a full, healthy nutrition lifestyle journey is learning how to cook and enjoy foods at home. Home is where you have the most control of what goes into your body. I am constantly preaching about meal planning and only bringing healthy foods into your home to minimize bad habit temptation. I credit the…

White Bean, Spinach Soup

With spring weather delayed the season for warm soup has been extended this year. Being a cold, snowy day in mid-April I needed some warm comfort food. This soup utilizes beans and spinach both of which are very nutritious. This recipe comes together in about 15 minutes. White Bean, Spinach Soup 4 servings Ingredients 1/2…

A Dietitian Review: The Ketogenic Diet

As a dietitian I get asked often my opinion of the latest and greatest fad diets. One of the more recent to gain popularity is the ketogenic diet. This diet is very high in fat (70-80% of calories), very low carbohydrate (5%), and moderate in protein (20%). Foods to avoid include grains, sugar, fruit, tubers,…

Tuna and Bean Salad

4 ingredients, made in under 5 minutes…lunch was never so easy. Beans are a great source of fiber and have some plant protein to boost. Tuna and Bean Salad 4 servings Ingredients 4 packages or cans (2.5oz) of tuna in water 1/4 cup green onion 1 lemon 1 can great northern beans Directions Drain excess…

Chickpea Edamame Salad

A fresh salad meatless Monday recipe that is easy to put together in time for spring. This salad is high in fiber and has plant protein to keep you full and satisfied. This recipe can be used as a main dish or eat a smaller portion as a side dish. Chickpea Edamame Salad 2 servings…

Slow Cooker Beef, Broccoli, and Cauliflower

I have a love affair with my slow cooker. On busy days just coming home to the aroma of a cooked meal is the best! Use this recipe to satisfy your Chinese food cravings without the takeout! Serve over rice or quinoa, etc. Slow Cooker Beef, Broccoli, and Cauliflower 2 servings Ingredients 12oz flank steak,…

Spanish Cauliflower Rice

All the flavor with less calories! This Spanish inspired cauliflower rice is very easy and makes a great addition as a side dish. Spanish Cauliflower Rice 2 servings Ingredients 3 cups cauliflower rice (about 1/2 of large cauliflower head) 1/2 cup tomato sauce 1 Tablespoon olive oil 1/2 cup chopped onion 3 garlic cloves, minced…

BBQ Lentils

Lentils have significant health benefits and are a wonderful addition to any diet. This recipe makes a BBQ sauce to coat the lentils in. Can serve alone or as a sandwich. BBQ Lentils 4 servings Ingredients 1 cup dry lentils 1 cup chopped carrot 1/2 cup chopped onion 2 cloves garlic, roughly chopped 1/4 cup…

Double Chocolate Muffins

Satisfy your chocolate craving with these low sugar, no butter muffins. The Greek yogurt makes them filling and satisfying. Double Chocolate Muffins 15 muffins Ingredients 1 egg 1 cup Greek plain yogurt 1/4 cup granulated sugar 1/4 cup maple syrup 2 Tablespoons oil 1 teaspoon vanilla extract 1 teaspoon baking powder 2 cups flour 1/2…

Egg White Salad

Looking for a dish for all those hard boiled Easter eggs? I was too. Egg salad seems like an obvious go to. Only problem, personally I do not like egg yolks. I love scrambled eggs but a hard boiled or over easy yolk is not to my liking. So I used only the whites in…

Southwest Chicken Casserole

Some nights you just need a quick assembly all in one dish dinner to accommodate a busy schedule. Look no further. This high protein recipe is a literal dump in one pan takes less than 10 minutes to assemble. The recipe is for 2 servings but can easily be split into 4 or increased to…

Chicken Vegetable Casserole

Casseroles have stayed popular for so long because it is a comfort food for so many and it is easy to put in the oven and forget it until the timer goes off. No fuss! Also casseroles are really easy to prep ahead of time when you’re having a busy night. So many casserole dishes…