“Healthy” is Multi-Factorial

So often people’s benchmark for health is weight. While yes, being overweight and obese is detrimental to your health it is the not the one and only measure of health. As a dietitian I see thin people who eat unhealthful food and have poor lifestyle habits and their labs (cholesterol, inflammation, etc) show it. While…

Strawberry Oatmeal Bars

With summer berry season unfortunately behind us, I needed to use up some leftover frozen strawberries I had stashed in the freezer a few weeks ago. I would imagine any berries you may be needing to use can be substituted in this recipe such as blueberries or blackberries. With limited butter and sugar, just enough…

Apple Walnut Quinoa Salad

Fall produce is in full season providing us with ample apples among other seasonal fruits and vegetables. This salad is a light, refreshing side with the added protein of quinoa and fat of walnuts to make a well rounded dish. Apple Walnut Quinoa Salad 2 servings Ingredients 1 granny smith apple 1/3 cup uncooked quinoa…

Beef Vegetable Soup

Homemade soup is hard to beat. About twice a year, we get a quarter or half a grass fed cow. This last order we requested soup bones. Since the weather over the last 2 weeks has turned frigid, it is the perfect time to make soup. Beef Vegetable Soup 8 servings Ingredients 2# beef bones…

Eating Well Away from Home

When you’re trying your best to eat healthfully, going out to eat can be filled with anxiety. You don’t want to derail your progress with one meal. With some restaurants serving drinks with over 300 calories, appetizers over 1200 calories, and entrees up to 2000 calories…eating out can feel like walking through a land mine…

Individual Apple Crumbles

Fall is in the air. Though I am sad to see summer go, I am looking forward to fall flavors. Pumpkin, apple, squash, sprouts are some of my favorites. I love cooked apples and fall is the best time to get my fill. The problem I run into making desserts in my house, certain recipes…

Mac N Cheese with Hidden Health

As much as we may try to deny to ourselves, mac n cheese is the comfort food we all wish we could eat guilt free. The gooey, cheesy dish is a hard one to beat. So instead of trying to beat it, you are going to join it. But this recipe adds some healthy ingredients…

Planning and Prepping for Lunch

Losing motivation and follow through with healthy eating as the week goes on? Busy with work, school, life and find it easier to turn to convenience items or restaurants on your lunch break? The best way to defend against making unhealthy choices in the moment once you’re already hungry is to meal plan and meal…

Maple Chili Salmon

Currently I am fortunate enough to have a several fillets of salmon and halibut from Alaska in my deep freezer. Both are very versatile in flavoring options and delicious. The nutrition benefits of salmon in particular are through the roof with the high amount of anti-inflammatory omega 3 fatty acids. If you are trying to…

Vegetarian Eggplant Parmesan 

More utilization of texturized vegetable protein to add some protein to this meatless recipe. Vegetarian Eggplant Parmesan 2 servings Ingredients 4 cups sliced eggplant 1/2 cup shredded mozzarella cheese 2 Tablespoons grated Parmesan cheese 3/4 cup pasta sauce 3/4 cup texturized vegetable protein 1 teaspoon garlic powder 1 teaspoon basil Directions  Preheat oven to 350…

Strawberry Protein Shake

End of summer is the perfect time of year to scoop up those last few weeks of fresh strawberries. So many stores this month have such great deals on strawberries and all summer fruit. You want to stock up while you have the chance but you cannot eat pounds of berries before they are over…

Egg Muffins

Recently I have been trying some new things at my weekday breakfast. I love oatmeal, could eat it all day but I have found eating oatmeal most mornings is really carb loading my morning with little protein. This has been leaving me sluggish mid-morning. So I am trying some new recipes for a higher protein…