Posts by Amy MS, RD, LDN

Homemade Fajita Seasoning

Homemade Fajita Seasoning

Posted on by Amy MS, RD, LDN

Homemade Fajita Seasoning

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Homemade Fajita Seasoning

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  • Author: Amy MS, RD, LDN
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Description

This homemade fajita seasoning is a flavorful blend of spices like chili powder, cumin, paprika, and garlic—perfect for chicken, beef, or veggies. It’s quick to mix up, budget-friendly, and way better than store-bought!

Ingredients

Scale
  • 1 tbsp Chili Powder
  • 1 1/2 tsp Cumin
  • 1 tsp Paprika
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Dried Oregano
  • 1/4 tsp Crushed Red Pepper Flakes

Instructions

  1. Combine all spices into a small bowl and stir together to combine.
  2. Store in an airtight container. Enjoy on your favorite fajitas or tacos!

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

Posted on by Amy MS, RD, LDN

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Servings 1x
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Description

These easy sheet pan fajitas are loaded with colorful bell peppers, onions, chickpeas, and cauliflower—with an optional chicken add-on for a flexitarian twist. Perfect for busy weeknights or meal prep, this veggie-packed dinner is healthy, customizable, and full of bold fajita flavor.

Ingredients

Units Scale
  • 2 lbs Chicken Breasts, diced into 1-inch dice
  • 1 Small Head Cauliflower, cut into florets
  • 1 Can, 15oz Chickpeas, drained and rinsed
  • 2 Bell Peppers, Sliced
  • 1 Red Onion, Sliced
  • 2 tbsp Olive Oil
  • 4 tsp Homemade Fajita Seasoning

Instructions

  1. Start by prepping your veggies and chicken! Dice chicken into 1-inch pieces. Slice the bell pepper and onion into strips.
  2. For meal prep, place the veggies into one container and the chicken into a separate container. Pop lids on and label, then place containers into the fridge until you are ready to cook your fajitas.
  3. When you are ready to cook, add the diced chicken and half of the bell peppers and onion to one sheet tray.
  4. To the other sheet tray add the cauliflower, chickpeas and other half of the bell peppers and onion.
  5. Season with 1 tbsp olive oil per tray and 3 tsp fajita seasoning. Stir each tray using separate spatulas.
  6. Place into the oven and roast for 20-25 minutes until the chicken is fully cooked, the chickpeas are crisp and the veggies are slightly charred.
  7. Serve with tortillas, salsa, Greek Yogurt, guacamole, enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Dinner, Meal Prep
  • Method: Roast
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 269
  • Sugar: 5g
  • Sodium: 282mg
  • Fat: 8g
  • Carbohydrates: 18g
  • Fiber: 6g
  • Protein: 31g
  • Cholesterol: 82mg

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Golden Turmeric & Apple Baked Oatmeal

Golden Turmeric & Apple Baked Oatmeal

Posted on by Amy MS, RD, LDN

Golden Turmeric & Apple Baked Oatmeal

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Golden Turmeric & Apple Baked Oatmeal

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 40-50 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

This Golden Turmeric & Apple Baked Oatmeal is packed with anti-inflammatory ingredients like turmeric and walnuts, making it a nourishing, healthy breakfast. With its naturally sweet apple flavor and heart-healthy walnuts, this easy recipe is perfect for meal prep and fueling your day.

Ingredients

Units Scale

Dry Ingredients:

  • 2 1/2 cups Old Fashioned Oats
  • 1/3 cup Unsweetened Shredded Coconut
  • 2 tbsp Ground Flaxseed
  • 2 tsp Ground Turmeric
  • 3/4 tsp Ground Cinnamon
  • 1/2 tsp Ground Cardamom
  • 1/4 tsp Ground Ginger
  • 1/4 tsp Ground Black Pepper
  • 1/4 tsp Baking Powder
  • Pinch Salt
  • 1/2 cup Walnuts, chopped

Wet Ingredients:

  • 1 1/2 cups Soy Milk
  • 1 Egg
  • 1/3 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 Apple, diced

Instructions

  1. Preheat oven to 375 F. Spray an 9×9 pan with nonstick spray, set aside.
  2. In a large mixing bowl add the dry ingredients. Stir together with a spatula to combine.
  3. In a separate medium mixing bowl add the liquid ingredients, whisk together to combine.
  4. Next, pour the liquid ingredients into the dry ingredients. Stir together with a spatula to combine. Then add the diced apple.
  5. Bake for 30-40 minutes until the center of the oatmeal is set.
  6. Allow to cool for 10 minutes before digging in. Enjoy!
  7. For meal prep, portion the oatmeal out into 8 servings, place into containers, label and place into the refrigerator until you are ready to enjoy. To reheat, place 1 serving on a microwave safe dish, microwave for 30-60 seconds and top with a drizzle of maple syrup.
  • Prep Time: 10 minutes
  • Cook Time: 30-40 minutes
  • Category: Breakfast, Meal Prep
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 231
  • Sugar: 10g
  • Sodium: 131mg
  • Fat: 13g
  • Saturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 24g
  • Fiber: 4g
  • Protein: 8g
  • Cholesterol: 126mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Salmon Quinoa Crunch Salad

Salmon Quinoa Crunch Salad

Posted on by Amy MS, RD, LDN

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Salmon Quinoa Crunch Salad

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Salmon Quinoa Crunch Salad

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian
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Description

This Salmon Quinoa Crunch Salad in a mason jar is a perfect make-ahead meal, layered with cabbage, carrots, spinach, quinoa, and roasted salmon, then topped with cashews and a creamy miso peanut dressing. Packed with flavor, protein, and crunch, it’s an easy and nutritious grab-and-go lunch for busy weeks.

Ingredients

Scale

Miso Peanut Dressing:

  • 2 tsp White Miso Paste
  • 1 Garlic Clove, minced
  • 1/4 cup Peanut Butter
  • 1/4 cup Soy Sauce
  • 1 tsp Sesame Oil
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Honey
  • 1 tbsp Water
  • 1 tsp Sriracha

Salad:

  • 1/2 cup Cooked Quinoa
  • 10 oz, Canned Salmon
  • 2 Cup Red Cabbage
  • 2 tbsp Rice Wine Vinegar
  • 2 Carrots, Grated
  • 4 Scallions, minced
  • 1/2 cup Baby Spinach
  • 4 tbsp Cashews

Instructions

  1. In a medium-sized bow, add all the dressing ingredients, whisk together until smooth. Set aside.
  2. Prep all the veggies for the salads. Chop and grate!
  3. Next up is assembly!
  4. Start with cabbage. Add 2 tbsp rice wine vinegar to the 2 cups shredded cabbage, mix together. Then, place 1 cup of cabbage mixture into the bottom of each mason jar.
  5. Top the cabbage in each jar with 1/2 cup quinoa. Then 2 tbsp of miso peanut dressing.
  6. Next top each jar with 5oz of salmon (1 can), then 1/2 cup grated carrot, 2 tbsp scallions.
  7. Finally, add to each jar, 2 tbsp cashews then 1/2 cup of baby spinach.
  8. Place a lid on mason jars and pop into the fridge until you are ready to eat! Enjoy!

Equipment

  • Prep Time: 10 Minutes
  • Category: Salad, Lunch
  • Method: No Cook

Nutrition

  • Serving Size: 1 Salad
  • Calories: 449
  • Sugar: 6g
  • Sodium: 450mg
  • Fat: 18g
  • Carbohydrates: 32g
  • Fiber: 5g
  • Protein: 43g
  • Cholesterol: 83mg

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Whole Grain Carrot Cake Muffins

Whole Grain Carrot Cake Muffins

Posted on by Amy MS, RD, LDN

Whole Grain Carrot Cake Muffins

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Whole Grain Carrot Cake Muffins

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 30 minutes
  • Yield: 12 Muffins 1x
  • Diet: Vegetarian
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Description

Whole Grain Carrot Cake Muffins are naturally sweetened and made with wholesome ingredients like oats, whole wheat flour, carrots, and olive oil. Perfect for breakfast, snacks, or lunchboxes, they deliver all the cozy flavors of carrot cake in a healthy, meal-prep-friendly muffin.

Ingredients

Units Scale

Muffins:

  • 3/4 cup All Purpose Flour
  • 1/2 cup Oat Flour
  • 1/2 cup Whole Wheat Flour
  • 2 tbsp Ground Flaxseed
  • 1 tsp Baking Powder
  • 1/2 tsp Salt
  • 1 1/2 tsp Ground Cinnamon
  • 1/2 tsp Cardamom
  • 1/2 cup Olive Oil
  • 1/2 cup Honey
  • 1/2 cup Unsweetened Applesauce
  • 1 cup Grated Carrot
  • 2 Eggs
  • 1 tsp Vanilla Extract
  • 1/3 cup Walnuts, chopped

Icing Glaze:

  • 1/4 cup Powdered Sugar
  • 2 tsp Milk

Instructions

  1. Preheat oven to 325° F. Spray a muffin pan with nonstick cooking spray and set aside.
  2. In a large mixing bowl, add all the dry ingredients and whisk together (Oat Flour, AP Flour, Wheat Flour, Baking Powder, Baking Soda, Salt, Cinnamon, Nutmeg, Cardamom, Flaxseed).
  3. In a medium mixing bowl add the wet ingredients and whisk to combine (Olive Oil, Honey, Applesauce, Carrot, Eggs, Vanilla Extract).
  4. Next, pour the wet ingredients into the dry ingredients and mix together with a spatula. Take care to not over mix!
  5. Add the chopped walnuts to the batter and stir to combine.
  6. Spoon the batter evenly into 12 muffin cups.
  7. Place muffin tray into the oven and bake for 20-25 minutes until the tops are golden brown and a toothpick inserted in the center of a muffin comes out clean.
  8. Allow muffins to cool on a wire rack for 10 minutes.
  9. While the muffins cool, prepare the glaze icing. In a small bowl whisk together the powdered sugar and 2 tsp milk. Using a spoon, drizzle the icing over top of each muffin. Enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 20
  • Category: Breakfast, Dessert, Snack
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Muffin
  • Calories: 285
  • Sugar: 13g
  • Sodium: 199mg
  • Fat: 16g
  • Saturated Fat: 3g
  • Unsaturated Fat: 11g
  • Carbohydrates: 29g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 168mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Air Fryer Cinnamon Raisin Bagels

Air Fryer Cinnamon Raisin Bagels

Posted on by Amy MS, RD, LDN

Air Fryer Cinnamon Raisin Bagels

Air Fryer Cinnamon Raisin Bagels

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Air Fryer Cinnamon Raisin Bagels

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 22 minutes
  • Yield: 8 Bagels 1x
  • Diet: Vegetarian
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Description

These easy air fryer cinnamon raisin bagels are made with protein-packed Greek yogurt and a touch of honey for natural sweetness—no yeast or boiling needed! With warm cinnamon, chewy raisins, and a perfectly golden crust, they’re a wholesome breakfast or snack.

Ingredients

Units Scale
  • 2 cups Greek Yogurt
  • 1/4 cup Honey
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 2 tsp Cinnamon
  • 1/2 tsp Kosher Salt
  • 1/2 cup Raisins

Instructions

  1. Preheat air fryer to 325° F.
  2. In a large bowl add Greek yogurt and honey and stir with a spatula. (Alternatively, you can mix the dough in a stand mixer.)
  3. Next, add the flours, baking powder, cinnamon, and salt to the bowl and stir with the spatula until the dough comes together.
  4. Next add the raisins to the dough. Stir again to incorporate the raisins into the dough.
  5. Remove the dough from the bowl to a floured countertop and knead by hand a few times to full incorporate the yogurt into the flour.
  6. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  7. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Then, remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels. Enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 12
  • Category: Breakfast
  • Method: Air Fryer
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bagel
  • Calories: 213
  • Sugar: 18g
  • Sodium: 354mg
  • Fat: 1g
  • Carbohydrates: 42g
  • Fiber: 3g
  • Protein: 10g
  • Cholesterol: 3mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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The Power of Intuitive Eating: Ditch Diets for Good

Posted on by Amy MS, RD, LDN

What is Intuitive Eating:

Eating with Intention to Nourish Your Body and Mind

Let’s be real—diet culture loves to give out strict rules and crazy concoctions, making food way more complicated and confusing than helpful. But what if you could actually enjoy eating without obsessing over every bite? That’s where intuitive eating comes in. It’s not about strict rules or feeling guilty—it’s about listening to your body, honoring your hunger, and ditching diet culture. In this post, I’m breaking down what intuitive eating is, why it works, and how to start truly tuning in to what your body really needs.

What is Intuitive Eating?

 

Intuitive eating stands in stark contrast to traditional dieting. Created by dietitians Evelyn Tribole and Elyse Resch, it encourages people to stop obsessing over food rules and instead listen to their bodies. The premise is actually pretty simple: Eat when you’re hungry, stop when you’re full, and enjoy what you eat while paying attention to how different foods make you feel.

 

The 10 Key Principles

Intuitive eating is built on ten key principles that help you tune into your body and rebuild trust with your hunger and fullness cues.

 

  1. Reject the Diet Mentality: Say goodbye to diet culture and the endless cycle of restriction.
  2. Honor Your Hunger: Tune into your body’s hunger cues. Feed your body adequately to prevent over-hunger and its side effects.
  3. Make Peace with Food: Grant yourself unconditional permission to eat. No guilt.
  4. Challenge the Food Police: Silence those guilt-inducing thoughts about food choices.
  5. Respect Your Fullness: Listen to your body’s signals that indicate you’re satisfied.
  6. Discover the Satisfaction Factor: Take pleasure in eating what you love.
  7. Honor Your Feelings Without Using Food: Address your emotions with kindness rather than eating.
  8. Respect Your Body: Accept your genetics and unique shape. You are the the only you, embrace it!
  9. Exercise – Feel the Difference: Focus on movement that feels good, and how you feel afterwards, rather than focus on calorie-burning.
  10. Honor Your Health with Gentle Nutrition: Make food choices that honor your health, culture and taste buds while tuning in to what your body needs.

 

Research-Backed Benefits

Intuitive eating isn’t just a buzzword—it’s backed by solid research. Studies show that people who eat intuitively are less likely to struggle with disordered eating and tend to have a healthier mindset around food. Research even links it to better cholesterol levels, a more positive relationship with food, and higher self-esteem.

Hunger & Satiety Scale:

Using a Hunger & Satiety Scale is a great way to tune into your body’s hunger cues and make choices that feel more aligned with what you need. Here’s a guide to help you understand those signals:

 

How to Get Started with Intuitive Eating

Getting started with intuitive eating is all about tuning into your body and breaking free from diet rules:

  1. Notice Your Habits: Pay attention to how and why you’re eating—no judgment, just curiosity.
  2. Check In With Yourself: Keep a simple food journal (not for counting calories!) to see how different foods make you feel.
  3. Be Kind to Yourself: Let go of past dieting guilt and focus on nourishing your body with what it truly needs.
  4. Honor Your Hunger: Don’t ignore your body’s hunger signals—feed yourself when you’re hungry, not when the clock says it’s time.
  5. Savor Your Food: Slow down and enjoy your meals! The more you focus on taste and texture, the more in tune you’ll become with your body’s cues.

Remember, intuitive eating isn’t a quick fix—it’s a process of rebuilding trust with your body, one meal at a time.

 

Thrive’s Final Thoughts

Embracing intuitive eating can totally transform your relationship with food and your body, helping you find more joy and satisfaction with every bite. It’s all about being present, showing yourself some love, and enjoying food without the weight of diet culture. Ready to kickstart your journey? I’m here for you for personalized guidance or dive into more resources here to learn more.

Chickpea Cookie Dough Dip

Chickpea Cookie Dough Dip

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Chickpea Cookie Dough Dip

Chickpea Cooke Dough Dip


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Chickpea Cooke Dough Dip

Chickpea Cookie Dough Dip

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review


  • Author:     Amy MS, RD, LDN


  • Total Time:     10 minutes


  • Diet:     Vegan



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Description

Chickpea Cookie Dough Dip is a deliciously creamy treat that tastes just like cookie dough—but with a nutritious twist! Made with chickpeas, nut butter, maple syrup, and vanilla, it’s naturally sweetened and packed with fiber. Enjoy it as a dip for fruit, spread it on toast, or grab a spoon and eat it straight from the bowl.

Ingredients


Units


Scale

  • 1 Can, 15oz Chickpeas, drained and rinsed
  • 1/4 cup Cashew Butter
  • 1/4 cup Maple Syrup
  • 2 tsp Vanilla Extract
  • 1/4 tsp Cinnamon
  • Pinch Kosher Salt
  • 2 tbsp Almond Flour (or may sub oat flour)
  • 1/3 cup Chocolate Chips


Instructions

  1. Add all the ingredients except the chocolate chips to a food processor or blender. Process until smooth, about 2-3 minutes.
  2. Remove the blade from your food processor.
  3. Add the chocolate chips and stir into the dip with a spatula.
  4. Transfer the dip to a serving dish.
  5. Serve with your favorite fruit or crackers, enjoy!

Equipment

Notes

  1. Serve with apple slices, strawberries, graham crackers or your favorite fruit for dipping!

  • Prep Time: 10 minutes
  • Category: Dessert, Snack, Dip
  • Method: No Cook
  • Cuisine: American

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The BEST Vegetarian Crunchwrap Supreme

The BEST Vegetarian Crunchwrap Supreme

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

The BEST Vegetarian Crunchwrap Supreme

Vegetarian Crunchwrap Supreme

I’m so pumped to share this recipe with you—it’s seriously so good! This vegetarian version of the Crunchwrap Supreme from Taco Bell will have you hooked. We’re talking layers of seasoned lentils, melty cheese, fresh pico de gallo, spinach, and crispy tortillas—basically all the flavor and texture you could ever want!

Assembly Instructions

The first step is to make the lentil filling, the Pico de Gallo and then get out all of the Crunchwrap components!

Here’s the order I layered my ingredients:

  • Large Flour Tortilla
  • Lentil Filling
  • Cheddar Cheese
  • Tostada
  • Greek Yogurt
  • Pico de Gallo
  • Spinach
  • Extra Tortilla Quarter

Here’s the step-by-step visual to help you assemble your Vegetarian Crunchwrap Supreme:



Next, a step-by-step guide on folding the Crunchwrap!

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Vegetarian Crunchwrap Supreme

The BEST Vegetarian Crunchwrap Supreme

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Crunchwraps 1x
  • Diet: Vegetarian
Print Recipe

Description

Just like the Crunchwrap Supreme from Taco Bell, but vegetarian! Packed with layers of seasoned lentils, melty cheese, fresh pico de gallo, spinach and crispy tortillas, this Vegetarian Crunchwrap Supreme brings all the flavor and texture you crave. It’s the most delicious, satisfying twist on a classic you’ll ever taste—trust me, you’ll want this in your weekly rotation!

Ingredients

Units Scale

Lentil Filling:

  • 1 can, 14 oz, Canned Lentils, drained and rinsed
  • 1/4 cup Walnuts
  • 1/2 Red Onion, finely diced
  • 2 Cloves Garlic, minced
  • 1 tsp Chili Powder
  • 1 tsp Cumin
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/4 tsp Ground Black Pepper
  • 1 tsp Nutritional Yeast (optional but adds killer umami!)

Pico de Gallo:

  • 3–4 Roma Tomatoes, diced
  • 1/2 Medium Red Onion, finely diced
  • 1 Jalapeno, seeded and minced
  • 1 Lime, Juiced
  • 1/8 tsp Kosher or Sea Salt
  • Pinch Black Pepper
  • 1/4 cup Parsley, chopped

Additional Toppings:

  • 1 cup Cheddar Cheese, grated
  • Baby Spinach
  • 1 cup Greek Yogurt
  • 10-inch size Large Flour Tortillas
  • 8 Tostada Shells

Instructions

Start by making the lentil filling:

  1. Heat a saute pan over medium heat. Add the onion and sautee until softened, about 7-8 minutes.
  2. Then, turn the heat to low and add the minced garlic, walnuts, spices and 1 tbsp water. Cook for 2-3 minutes until fragrant.
  3. Add the drained and rinsed lentils to the pan and sautee for 1 more minute. Turn off the heat and set aside. (Note: If you are meal prepping, allow the lentils to cool and then pop into a container, label and put in the fridge until you are ready to make your Crunchwrap.)

Pico de Gallo:

  1. Chop the tomatoes, onion, jalapeno and parsley and place into a medium sized bowl. Add the lime juice, salt and pepper. Stir together with a spoon and set aside.

Assembly:

  1. Start by cutting a large tortilla into fourths and set aside. These sections will fill in the center of the crunchwrap.
  2. Next, on a flat surface, lay one large tortilla out. Top with 1/3 cup of the lentil filling right in the center. (Note: Resist the urge to overfill here! Too much filling and you don’t be able to fold and close your wrap!)
  3. Sprinkle 2 tbsp of grated cheddar cheese over the lentils. Top that with 1 tostada shell.
  4. Spoon 2 tbsp of Greek Yogurt on top of the tostada shell. (It’s easiest to pickup the tostada, spread the Greek Yogurt and then place over top the lentils and cheese.) 
  5. To the Greek Yogurt, top with 1/4 cup of pico de gallo. (Note: I like to use a spoon and drain a little of the liquid off as i spoon the pico de gallo on so that the crunchwrap doesn’t get soggy.)
  6. Next, place baby spinach over top, just enough to cover the other toppings. If your spinach leaves are large, tear them into smaller pieces as you place onto your wrap.
  7. Then place the 1/4 piece of flour tortilla right in the center on top.
  8. Next, fold the large tortilla over top of the center ingredients. To do so, start with a small section and fold it up and over towards the center of the wrap. Hold that with your finger and then fold another section over top, slightly overlapping each section. Continue folding and holding until the entire wrap is folded closed. Give it a good press down and place a small plate on top to hold your folds while you heat your pan up.
  9. Heat a cast iron pan over medium heat. Add 1 tsp olive oil.
  10. Once the pan is hot, place the wrap seam side down into the pan. Cook for 3-4 minutes.
  11. Flip the wrap over and cook for another 3-4 minutes until nicely browned.
  12. Remove the wrap from the skillet. Slice in half and enjoy!

Equipment

Notes

  1. If your flour tortillas are a little dry, pop them in the microwave with a damp paper towel for 15 seconds to soften them. Dry tortillas will crack and won’t fold like you want them to!
  2. Other optional add-ons that would be tasty: Guacamole or mashed avocado, swap salsa for pico de gallo if you’re in a hurry, romaine lettuce for spinach.
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Dinner, Lunch
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 438
  • Sugar: 11g
  • Sodium: 775mg
  • Fat: 14g
  • Carbohydrates: 67g
  • Fiber: 7g
  • Protein: 16g
  • Cholesterol: 8mg

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The Alarming Rise of Colon Cancer in People Under 50

The Alarming Rise of Colon Cancer in People Under 50

Posted on by Amy MS, RD, LDN

Colon Cancer is Rising in Young Adults: Here’s What You Can Do to Lower Your Risk

Colon cancer is on the rise in younger adults, and the statistics are alarming. In fact, colorectal cancer is now the leading cause of cancer-related deaths for people under 50. But why is this happening, and more importantly, what can you do to protect yourself?

Why Are Colon Cancer Rates Increasing in Younger Adults?

Colon cancer was once considered a disease that primarily affected older adults. However, since 1990, cases have doubled in people under 50. Just this year, colorectal cancer became the number one cause of cancer deaths in young adults.

While researchers are still working to understand why this is happening, several risk factors have been linked to the increase, including:

  • Sedentary lifestyle

  • Overweight & obesity

  • Smoking & heavy alcohol use

  • Low-fiber, high-fat diets

  • Diets high in processed meats

  • Environmental factors & family history

The good news? You have control over many of these factors!

1. Eat More Fiber – Your Gut’s Best Friend

One of the biggest dietary risk factors for colon cancer is low fiber intake. Right now, the average American eats only 15 grams of fiber per day—about half of what’s recommended:

  • 25g/day for women

  • 38g/day for men

Best Sources of Fiber

Fiber comes from plants—if it grew from the ground, it’s got fiber! Some of the best sources include:

  • Fruits: Apples, berries, pears, oranges

  • Vegetables: Leafy greens, carrots, broccoli, Brussels sprouts

  • Whole Grains: Oats, brown rice, quinoa, whole wheat bread & pasta

  • Legumes: Beans, lentils, chickpeas

  • Nuts & Seeds: Chia seeds, flaxseeds, almonds

Soluble vs. Insoluble Fiber

There are two types of fiber, and both play a role in gut health:

  • Soluble Fiber dissolves in water and helps lower cholesterol and stabilize blood sugar. Found in: oats, beans, lentils, flaxseeds, apples, citrus fruits.

  • Insoluble Fiber doesn’t dissolve in water and helps keep digestion regular. Found in: whole grains, nuts, seeds, leafy greens, vegetables.

Simple Swaps to Increase Fiber Intake

Here’s what a typical low-fiber diet looks like compared to a fiber-filled day:

 

Low-Fiber Day (~15g total)

  • Bagel with cream cheese + coffee (2g)

  • Cheeseburger, fries, soda (4g)

  • Chips or granola bar (2g)

  • Chicken Alfredo with white pasta (4g)

  • Ice cream or cookies (1-2g)

High-Fiber Day (~30g total)

  • Oatmeal with berries & flaxseeds (10g)

  • Taco salad with black beans & avocado (9g)

  • Apple with peanut butter (5g)

  • Whole wheat spaghetti with turkey meatballs + side salad (8g)

By making small changes, you can easily double your fiber intake and support gut health while lowering your cancer risk. Just remember—if you’re increasing fiber, do it gradually to avoid digestive discomfort.

 

2. Move More – Reduce Your Risk

Another major risk factor for colon cancer is a sedentary lifestyle. Many of us spend hours sitting at desks, commuting, or watching TV. But even small movements throughout the day can make a big difference!

Easy Ways to Move More:

  • Take 5-minute movement breaks every hour

  • Walk after meals (bonus: helps digestion and blood sugar!)

  • Stretch while watching TV

  • Park further away from entrances

  • Do a few squats while brushing your teeth

You don’t have to hit the gym for an hour a day—just find ways to move your body in ways that feel good for you!

3. Reduce Processed & Red Meat

There is strong evidence linking processed meats to colon cancer. The World Health Organization even classifies processed meats as a Group 1 carcinogen—meaning they are probably cancer causing in humans.

Processed Meats to Limit:

🚫 Bacon 🚫 Sausage 🚫 Hot dogs 🚫 Deli meats (ham, turkey, salami, bologna) 🚫 Pepperoni

Healthier Swaps:

  • Replace deli meats with grilled chicken, tuna, or hummus on sandwiches

  • Use beans or lentils in place of sausage in recipes

  • Choose fresh, unprocessed meats when possible

  • Reduce red meat to 18 ounces per week (about three small servings)

4. Cut Back on Alcohol

Excessive alcohol intake is another major risk factor for colon cancer. The American Cancer Society recommends:

  • No more than 1 drink per day for women
  • No more than 2 drinks per day for men

For cancer prevention, less is better. Try swapping alcohol for mocktails, kombucha, or sparkling water.

5. Pay Attention to Your Gut Health

If something feels off with your digestion, don’t ignore it. Talk to your doctor if you experience:

🚨 Constipation or persistent diarrhea
🚨 Blood in your stool
🚨 Sudden, unexplained changes

Your doctor—and your dietitian—want to hear about it! Changes in stool can be one of the earliest signs of an issue, so don’t be afraid to speak up.

One tool that can help you track your digestive health is the Bristol Stool Chart. This chart categorizes stool into seven types, from hard and lumpy (constipation) to entirely liquid (diarrhea). Keeping an eye on your stool consistency can provide valuable insights into your gut health!

Take Charge of Your Health

Colon cancer is rising in young adults, but you can take action to protect yourself:

✔ Eat more fiber
✔ Move more
✔ Cut back on processed meats & alcohol
✔ Pay attention to your body & speak up if something feels off

And don’t forget—the newest guidelines recommend everyone start screening for colon cancer at age 45, even if you have no family history.

References:

American Cancer Society. (2023). Colorectal cancer facts & figures 2023-2025.
American College of Surgeons. (n.d.). Colorectal Cancer Awareness Month: What to know about the rise of colorectal cancer in younger adults. Retrieved February 21, 2025, from https://www.facs.org/media-center/press-releases/2024/colorectal-cancer-awareness-month-what-to-know-about-the-rise-of-colorectal-cancer-in-younger-adults/
International Agency for Research on Cancer, World Health Organization. (2015, October 26). IARC monographs evaluate consumption of red meat and processed meat. Retrieved February 25, 2025, from https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf
Ribelles, N., Pascual, J., Galvez-Carvajal, L., Ruiz-Medina, S., Garcia-Corbacho, J., Benitez, J. C., Dominguez-Recio, M. E., Torres, E., Oliva, L., Zalabardo, M., Rueda, A., & Alba, E. (2024). Increasing annual cancer incidence in patients age 20-49 years: A real-data study. JCO Global Oncology, 10, e2300363. https://doi.org/10.1200/GO.23.00363
Sung, H., Siegel, R. L., Laversanne, M., Jiang, C., Morgan, E., Zahwe, M., Cao, Y., Bray, F., & Jemal, A. (2025). Colorectal cancer incidence trends in younger versus older adults: An analysis of population-based cancer registry data. The Lancet Oncology, 26(1), 51–63. https://doi.org/10.1016/S1470-2045(24)00600-4
 
Tuscan Tomato, Tortellini & White Bean Soup

Tuscan Tomato, Tortellini & White Bean Soup

Posted on by Amy MS, RD, LDN

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Tuscan Tomato, Tortellini & White Bean Soup

Tuscan Tortellini Soup Crop


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Tuscan Tortellini Soup Crop

Tuscan Tomato, Tortellini & White Bean Soup

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5 from 1 review


  • Author:     Amy MS, RD, LDN


  • Total Time:     30 minutes


  • Yield:     4 Servings 1x


  • Diet:     Vegetarian



Print Recipe


Description

Warm, comforting, and packed with flavor, Tuscan Tomato Tortellini & Bean Soup is a hearty one-pot meal perfect for any night of the week. Loaded with fiber, vitamins, and plant-based goodness from beans and spinach, it’s a nourishing, nutrient-dense dish the whole family will love!

Ingredients


Units


Scale

  • 1 tbsp Olive Oil
  • 1 Shallot, minced
  • 1 Carrot, grated
  • 1 Celery Stalk, minced
  • 4 Garlic Cloves, minced
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
  • 2 tsp Dried Oregano
  • 1 tbsp Balsamic Vinegar
  • 1, 28oz Can Crushed Tomatoes
  • 1 Can, 14oz Cannelini Beans, drained and rinsed
  • 2 cups Vegetable Stock
  • 4 cups Baby Spinach
  • 1, 14oz Package Frozen Tortellini
  • OPTIONAL: Parmesan Cheese Rind

Toppings:

  • Parmesan Cheese
  • Basil


Instructions

  1. Heat a large dutch oven or stock pot over medium heat. Add the shallots, carrots, oregano, salt and pepper. Cook until tender, for 6-7 minutes, stirring occasionally.
  2. Turn the heat down to low and add the garlic and cook for another 1-2 minutes until fragrant.
  3. Add the balsamic vinegar, crushed tomatoes, vegetable stock and. Stir together and bring to a boil. Then reduce heat and simmer for 5 minutes.
  4. Using an immersion blender, blend the soup until smooth.
  5. Next, add the cannelini beans and frozen tortellini and simmer for 5-6 minutes until the tortellini are cooked through. (Add the Parmesan rind at this time if using!)
  6. Add the spinach and cook for an additional 1-2 minutes until the spinach just wilts.
  7. Spoon into bowls and top with grated Parmesan cheese if desired. Enjoy!

Notes

  1. The Parmesan cheese rind is optional but adds great depth of flavor to the soup if you have it!

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dinner, Soup
  • Method: Stovetop
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/4
  • Calories: 481
  • Sugar: 15g
  • Sodium: 900mg
  • Fat: 8g
  • Carbohydrates: 79g
  • Fiber: 15g
  • Protein: 22g
  • Cholesterol: 29mg

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Air Fryer Everything Bagel Bites

Air Fryer Everything Bagel Bites

Posted on by Amy MS, RD, LDN

Air Fryer Everything Bagel Bites

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Air Fryer Everything Bagel Bites

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5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 20 minutes
  • Yield: 16 Bites 1x
Print Recipe

Description

Air Fryer Everything Bagel Bites are made with Greek yogurt and whole wheat flour for a soft, chewy inside and crispy outside. Perfect for snacking, dipping into soup, or enjoying with your favorite spread!

Ingredients

Units Scale
  • 2 cups Greek Yogurt
  • 1 cup Whole Wheat Flour
  • 1 cup All Purpose Flour
  • 1 tbsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 1 tbsp water
  • 1/4 cup Everything Bagel Seasoning

Instructions

  1. Preheat air fryer to 325° F.
  2. To a stand mixer or large mixing bowl, add the Greek Yogurt, flours, baking powder and salt. Mix until the dough comes together.
  3. On a clean counter or cutting board, knead the dough by hand a few times to fully incorporate all the yogurt into the flours.
  4. Divide the dough into 16 portions (about 50g each) and roll each portion into a ball.
  5. Then, to a small bowl add1 tbsp water.
  6. In a separate small bowl, pour the everything bagel seasoning.
  7. Then, roll each ball first in the water, then the seasoning, rolling around to fully coat each one. Continue with all 16 portions.
  8. Place 6 bites into the air fryer at a time and cook for 10-12 minutes.
  9. Remove from the air fryer and allow to cool for 10 minutes before digging in. Continue with the remaining bites. Enjoy!
  • Prep Time: 10 Minutes
  • Cook Time: 10
  • Category: Side, Snack, Breakfast
  • Method: Air Fryer
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 89
  • Sugar: 1g
  • Sodium: 460mg
  • Fat: og
  • Carbohydrates: 13g
  • Fiber: 1g
  • Protein: 5g
  • Cholesterol: 2mg

Did you make this recipe?

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Birthday Cake Energy Bites

Birthday Cake Energy Bites

Posted on by Amy MS, RD, LDN

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Birthday Cake Energy Bites

Birthday Cake Energy Bites V2
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Birthday Cake Energy Bites V2

Birthday Cake Energy Bites

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5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 15 1x
  • Diet: Vegetarian
Print Recipe

Description

These Birthday Cake Energy Bites are a no-bake, high-protein snack made with dates, oats, nut butter, vanilla, and sprinkles for a healthy, funfetti-inspired treat. Perfect for meal prep, these gluten-free bites are quick, easy, and naturally sweetened!

Ingredients

Units Scale
  • 1 cup Pitted Dates
  • 1/2 cup Cashew Butter
  • 1/4 cup Oat Flour
  • 1/4 cup Vanilla Protein Powder
  • 2 tsp Vanilla Extract
  • 1/4 cup Sprinkles

Instructions

  1. Add the dates to the bowl of a food processor. Process for 1-2 minutes until the dates are broken down into small pieces or form a ball.
  2. Add the remaining ingredients (except for sprinkles) to the food processor. Blend until fully combined.
  3. Using a 1-inch scoop or tablespoon, scoop out the mixture and then roll gently in your hands to form them into ball shape. This should yield about 14-16 energy bites.
  4. Then roll each ball in sprinkles. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Snack
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 106
  • Sugar: 8g
  • Sodium: 28mg
  • Fat: 5g
  • Carbohydrates: 15g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 0mg

Did you make this recipe?

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Buffalo White Bean Dip

Buffalo White Bean Dip

Posted on by Amy MS, RD, LDN

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Buffalo White Bean Buffalo Dip – High Protein

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Buffalo White Bean Buffalo Dip – High Protein

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5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

This Buffalo White Bean Dip is a creamy, spicy, and high-protein twist on your classic buffalo dip. Packed with nutritious white beans, it’s the perfect snack for anyone looking for a protein boost without sacrificing flavor. Great for game day or a healthy appetizer option!

Ingredients

Units Scale
  • 2 Cans (15 oz each) Cannellini Beans, drained and rinsed
  • 1 Garlic Clove
  • 1/2 cup Greek Yogurt
  • 1 cup Cottage Cheese
  • 1/4 cup Cream Cheese
  • 1/3 cup Hot Buffalo Sauce
  • 1/4 tsp Cayenne Pepper
  • 1/2 tsp Smoked Paprika
  • 1/4 cup Cheddar Cheese, Shredded

Instructions

  1. Preheat oven to 375° F. Spray an oven-safe dish with nonstick spray, set aside.
  2. To a blender or food processor, add 1 can of beans (save the 2nd can!), garlic clove, Greek Yogurt, cottage cheese, cream cheese, buffalo sauce, cayenne pepper and smoked paprika. Blend until smooth.
  3. Pour the mixture into your dish. Then, add the 2nd can of whole beans, stirring gently with a spatula to incorporate them into your dip mixture. Use your spatula to even the top of the dip.
  4. Top dip with shredded cheddar cheese.
  5. Pop into the oven and bake for 25-30 minutes until bubbly.
  6. Serve with sliced veggies and tortilla chips or pita chips. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Appetizer
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 155
  • Sugar: 2g
  • Sodium: 534mg
  • Fat: 4g
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 14g
  • Cholesterol: 12mg

Did you make this recipe?

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How Much Protein Do You Need?

How Much Protein Do You Need?

Posted on by Amy MS, RD, LDN

Breaking Down Protein Needs

Protein has been a hot topic for years, and it seems like everyone has an opinion on how much you should be eating. Some say we’re eating too much, while others claim we’re not eating enough. But what does the latest research actually say?

I’ve been getting a ton of questions about protein lately, so I wanted to share the latest research and clear up some confusion. In this post, I’ll break down what the evidence says on protein needs, whether you’re trying to build muscle, maintain strength, age gracefully, or just fuel your body the right way. Plus, I’ll debunk some common protein myths along the way!

1 kilogram is equal to 2.2 pounds. To calculate your weight kilograms, divide your weight (in pounds) by 2.2.

The New Protein Research – Let’s Talk Muscle

Let’s start with muscle building. But let’s get one thing straight—protein and strength training go hand in hand. You can’t just eat more protein and expect to build muscle. You need to pair it with resistance training.

So, how much protein do you actually need for muscle growth? Recommendations vary from 1.2g/kg to 3.0g/kg of body weight, and some even suggest 1 gram of protein per pound of body weight. But experts generally agree that the ideal range for muscle building is between 1.6g/kg and 2.2g/kg per day.

But there’s been a shake up in these recommendations! Over on their YouTube Channel, Renaissance Periodization shared a new study that shook up some long-held beliefs about protein and muscle gains. And brought on some snarky and kind of cringey comments. 

So here’s the latest studies and what they state: A meta-analysis found that anything above 1.6g/kg didn’t seem to contribute to increased muscle mass. So, hitting 1.6g/kg is great, but going higher doesn’t seem to provide any extra benefits. Newer research from 2022 suggests that 1.5g/kg might be the sweet spot for maintaining and boosting muscle strength, especially when combined with resistance training. This study included both bodybuilders and non-bodybuilders, so the findings are relevant to a broader audience.

Protein Needs Aren’t One-Size-Fits-All

One common recommendation you might see floating around is 100g of protein per day. But here’s the problem: it assumes everyone’s body is the same—and that’s simply not true.

Another “standard” recommendation is 56g of protein for men and 46g for women. While these numbers are a baseline, they don’t consider factors like weight, fitness goals, or activity level. For the average American man, these numbers actually fall short of the bare minimum required to prevent protein deficiency.

So, what does this mean for you? Your protein needs are unique, and context matters. Understanding your personal goals, activity level, and health status will help you find the right protein target.

The RDA – Just the Bare Minimum

The Recommended Daily Allowance (RDA) for protein is set at 0.8g per kilogram of body weight. But here’s the thing: the RDA isn’t designed for optimal health. It’s the bare minimum you need to avoid protein deficiency.

If you’re just trying to survive, the RDA is fine. But if you want to thrive—whether that means building muscle, improving strength, or managing chronic health issues—you’ll likely need more than that. A 2020 study pointed out that eating more than the RDA actually helps adults build muscle, especially when under stress like resistance training, dieting, or even when you miss one of my new YouTube videos on Thursdays 😊.

Protein intake above the RDA is essential for making gains—especially if you’re putting your body under stress through exercise or dieting.

Athletes & Exercising Individuals

If you’re an athlete or someone who trains regularly, your protein needs will be higher to support muscle repair and recovery. The International Society of Sports Nutrition recommends a protein intake of 1.4-2.0g/kg per day for maintaining muscle mass and recovery. Those with the highest activity levels—such as those training for long endurance events or high-intensity workouts—will need the higher end of this range.

To put it into perspective, think about training for a 5K versus a marathon. A 5K might take around 30 minutes of running, while a marathon could be 3 hours of constant physical stress. The longer the stress, the more protein your body needs to recover.

Protein for Older Adults

As we age, our protein needs increase, and for good reason. Studies show that higher protein intakes are crucial for overall health, recovery from illness, and preserving muscle mass.

For adults 65 and older, the European Union Geriatric Medicine Society suggests 1.0–1.2g of protein per kilogram of body weight per day to help preserve muscle mass and fight age-related muscle loss (known as sarcopenia). But some observational studies suggest that going up to 1.6g/kg may offer even better results. For those with chronic illness, protein needs can go even higher.

Bottom line: protein isn’t just important for building muscle in your 20s and 30s—it’s essential as you age.

Specific Groups That Need More Protein

There are also certain groups of people who may benefit from higher protein intakes:

  • People with Diabetes or Blood Sugar Concerns: Higher protein intake can help stabilize blood sugar and improve overall health. Aim for 1.5–2.0g/kg of body weight, but never less than 1.0g/kg.
  • New Moms Who Are Breastfeeding: Protein needs increase during the postpartum period for breastfeeding mamas. If you’re breastfeeding, aim for 1.7–1.9g/kg during the first 3-6 months after childbirth.
  • People Recovering from Illness or Surgery: Recovery requires extra protein for tissue rebuilding, wound healing, and fighting infection. Depending on the severity of the illness or injury, your needs could range from 1.5–2.0g/kg.

Protein isn’t just for bodybuilders—it’s for anyone who wants to thrive, not just survive.

Protein Spacing & Timing

Here’s a tip I see too often ignored: spacing your protein intake throughout the day is key. You can’t just load up on protein at dinner and expect your body to absorb it all. To get the best results, aim for a protein hit every 3–4 hours.

This strategy helps your body synthesize protein more effectively, supports muscle repair, and makes hitting your daily protein goals a lot easier.

And if you want a deep dive into post-workout nutrition (protein + carbs for recovery), let me know in the comments—I’m happy to share that too!

What Happens If You Don’t Eat Enough Protein?

If you’re not getting enough protein, your body will start breaking down muscle tissue for fuel. Long-term, this can affect your strength, metabolism, and overall health. Protein is key for muscle repair, recovery, and maintenance.

If you’re lacking in protein, you might notice weak nails, thinning hair, or slower recovery from workouts. It’s not just about muscles—it’s about keeping your body functioning at its best.

What About Eating Too Much Protein?

A common myth is that eating too much protein can harm your kidneys. But here’s the truth: this is only a concern if you already have kidney disease. In fact, higher protein intake is associated with a lower risk of chronic kidney disease.

That said, if you focus solely on protein and ignore other nutrients, you could miss out on essential carbs and fiber that are key for athletic performance, gut health, and overall well-being.

Protein Goals to Aim For:

To recap, here’s a quick breakdown of protein goals based on your needs:

  • Bodybuilding or Strength Training: 1.5–1.8g/kg per day
  • Active Athletes & Exercising Individuals: 1.4–2.0g/kg per day
  • Older Adults (65+): 1.0–1.2g/kg per day (with some studies citing up to 1.6g/kg for better results)
  • People with Diabetes or Blood Sugar Concerns: 1.5–2.0g/kg per day
  • Breastfeeding Moms: 1.7–1.9g/kg per day
  • Recovering from Illness or Surgery: 1.5–2.0g/kg per day

Protein is essential for building and maintaining muscle, supporting recovery, and promoting overall health. So make sure you’re hitting the right targets for your body.

Conclusion

Finding the right amount of protein for your unique needs can make all the difference—whether you’re aiming to build muscle, improve recovery, or just feel your best.

Keep in mind that this information is based on the latest research available at the time of this blog post and video. As new studies emerge, I’ll make sure to share updates to keep you informed!

References:

Campbell, W. W., Deutz, N. E. P., Volpi, E., & Apovian, C. M. (2023). Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults. The Journals of Gerontology: Series A, 78(Supplement_1), 67–72. https://doi.org/10.1093/gerona/glad038
Cheng, Y., Zheng, G., Song, Z., Zhang, G., Rao, X., & Zeng, T. (2024). Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Frontiers in Nutrition, 11, 1408424. https://doi.org/10.3389/fnut.2024.1408424
Famularo, P. (2023). Protein Requirements for Older Adults: What Are the Current Recommendations for Intake? Caring for the Ages, 24(4), 9. https://doi.org/10.1016/j.carage.2023.04.015
Hamdy, O., & Horton, E. S. (2011). Protein Content in Diabetes Nutrition Plan. Current Diabetes Reports, 11(2), 111–119. https://doi.org/10.1007/s11892-010-0171-x
Hudson, J. L., Wang, Y., Bergia III, R. E., & Campbell, W. W. (2020). Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Advances in Nutrition, 11(3), 548–558. https://doi.org/10.1093/advances/nmz106
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. https://doi.org/10.1186/s12970-017-0177-8
Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., Williams, E. A., Stevenson, E. J., Penson, S., & Johnstone, A. M. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360
Moore, D. R. (2021). Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves. Sports Medicine, 51(S1), 13–30. https://doi.org/10.1007/s40279-021-01510-0
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. https://doi.org/10.1139/apnm-2015-0550
Rasmussen, B., Ennis, M., Pencharz, P., Ball, R., Courtney-martin, G., & Elango, R. (2020). Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Current Developments in Nutrition, 4, nzaa049_046. https://doi.org/10.1093/cdn/nzaa049_046
Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10. https://doi.org/10.1186/s12970-018-0215-1
Stokes, T., Hector, A., Morton, R., McGlory, C., & Phillips, S. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
Tagawa, R., Watanabe, D., Ito, K., Otsuyama, T., Nakayama, K., Sanbongi, C., & Miyachi, M. (2022). Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Medicine – Open, 8(1), 110. https://doi.org/10.1186/s40798-022-00508-w
Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., & Miyachi, M. (2021). Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 79(1), 66–75. https://doi.org/10.1093/nutrit/nuaa104
Volkert, D., Beck, A. M., Cederholm, T., Cruz-Jentoft, A., Goisser, S., Hooper, L., Kiesswetter, E., Maggio, M., Raynaud-Simon, A., Sieber, C. C., Sobotka, L., Van Asselt, D., Wirth, R., & Bischoff, S. C. (2019). ESPEN guideline on clinical nutrition and hydration in geriatrics. Clinical Nutrition, 38(1), 10–47. https://doi.org/10.1016/j.clnu.2018.05.024
Meal Prep Frozen Smoothie Packs

Meal Prep Frozen Smoothie Packs

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Meal Prep Frozen Smoothie Packs


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Meal Prep Frozen Smoothie Packs

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  • Author:     Amy MS, RD, LDN


  • Total Time:     5 minutes



Print Recipe


Description

Streamline your mornings with these easy Meal Prep Frozen Smoothie Packs! Perfect for busy schedules, these packs combine fresh fruits, veggies, and other nutritious ingredients to create delicious smoothies in minutes—just blend and go. Ideal for a quick, healthy breakfast or snack!

Ingredients


Units


Scale

  • 1 cup Greens (Spinach, Kale, Romaine etc)
  • 1 1/2 cups Fruit (Fresh or Frozen- whatever you like! (Mango, Pineapple, Berries etc)
  • Optional Dry Add-ins: Flaxseed, Chia Seeds, Protein Powder

To Mix Up Smoothies:

  • 1 1/2 – 2 cups Milk of Choice


Instructions

  1. To a large freezer bag or freezer safe container, add the greens, fruit and add-ins of your choice.
  2. Seal and store in the freezer until you are ready for a smoothie!
  3. To make the smoothie, add 1 1/2-2 cups of milk and the contents of your prepped smoothie bag.
  4. Blend until smooth. Enjoy!

Equipment

  • Prep Time: 5 Minutes
  • Category: Breakfast, Smoothie
  • Method: Blend
  • Cuisine: American

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Almond Coconut Granola

Almond Coconut Granola

Posted on by Amy MS, RD, LDN

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Almond Coconut Granola

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Almond Coconut Granola

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Servings 1x
  • Diet: Vegan
Print Recipe

Description

Crunchy and flavorful, Almond Coconut Granola is a wholesome blend of nuts, coconut, and lightly sweetened oats. Perfect for breakfast, meal prep or snacking!

Ingredients

Units Scale
  • 4 cups Old Fashioned Oats
  • 1 cup Unsweetened Shredded Coconut
  • 1 1/2 cups Sliced Almonds
  • 1/2 cup Ground Flaxseed
  • 1 1/2 tsp Cinnamon
  • 1 tsp Cardamom
  • Pinch Salt
  • 1/2 cup Maple Syrup
  • 1/2 cup Coconut Oil
  • 2 tsp Vanilla Extract
  • 1/4 tsp Almond Extract

Instructions

  1. Preheat oven to 325° F. Place a silpat or parchment paper over a large sheet tray, set aside.
  2. To a large mixing bowl add the oats, coconut, almonds, flaxseed, cinnamon, cardamom, and salt. Stir together with a spatula and set aside.
  3. In a microwave safe bowl, melt the coconut oil. Then add the maple syrup, vanilla extract and almond extract. Stir to combine.
  4. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  5. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring halfway through at around 12 minutes.
  6. After 25 minutes remove the granola from the oven and using the back of a sturdy spatula, press the mixture down to help it clump together and create clusters. Allow to cool completely.
  7. Mix together and then allow the granola to cool before serving.
  8. Store the granola in an airtight container.
  9. Serve over Greek Yogurt or enjoy plain as a snack!

Equipment

  • Prep Time: 10 Minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/12
  • Calories: 348
  • Sugar: 10g
  • Sodium: 75mg
  • Fat: 26g
  • Carbohydrates: 26g
  • Fiber: 7g
  • Protein: 7g
  • Cholesterol: 0mg

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Peanut Butter Cup Overnight Oats (Protein-Packed)

Peanut Butter Cup Overnight Oats (Protein-Packed)

Posted on by Amy MS, RD, LDN

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Peanut Butter Cup Overnight Oats (Protein-Packed)

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Peanut Butter Cup Overnight Oats (Protein-Packed)

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5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Diet: Vegetarian
Print Recipe

Description

Peanut Butter Cup Overnight Oats are a creamy, protein-packed breakfast that tastes almost like dessert! Perfect for meal prep and busy mornings.

Ingredients

Units Scale
  • 1/2 cup Unsweetened Soy Milk
  • 1/4 cup Greek Yogurt
  • 1 Tbsp Maple Syrup
  • 2 Tbsp Peanut Butter
  • 1 Tbsp Cocoa Powder
  • 1/4 tsp Vanilla Extract
  • 1 Tbsp Hemp Hearts
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Semi-Sweet Mini Chocolate Chips

Instructions

  1. Into a mason jar add the soy milk, Greek Yogurt, maple syrup and peanut butter. Give the mixture a thorough mix with a whisk or fork.
  2. Then add the cocoa powder, hemp hearts, oats and finally the chocolate chips and stir to fully combine.
  3. Pop a lid onto the jar and place it into the refrigerator overnight.
  4. The next morning, unscrew the top and dig in! Enjoy!

Equipment

  • Prep Time: 5 Minutes
  • Category: Breakfast
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 472
  • Sugar: 18g
  • Sodium: 212mg
  • Fat: 29g
  • Carbohydrates: 39g
  • Fiber: 7g
  • Protein: 23g
  • Cholesterol: 8mg

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

Posted on by Amy MS, RD, LDN

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Egg Bites 1x
  • Diet: Gluten Free
Print Recipe

Description

Start your day with Cheesy Veggie Egg Bites, a protein-packed breakfast loaded with fresh veggies and savory cheese. Perfect for meal prep or busy mornings!

Ingredients

Units Scale
  • 1 cup Cottage Cheese
  • 8 Eggs
  • 1 cup Veggies (suggestions: Diced Bell Pepper, Green Onion, Mushrooms, Spinach)
  • 1/2 cup Grated Cheddar Cheese
  • 1/2 tsp Kosher Salt
  • 1/4 tps Ground Black Pepper

Instructions

  1. Preheat oven to 350° F. Spray a muffin tin with nonstick spray and set on top of a large sheet tray, then set aside.
  2. To a blender, add the cottage cheese, eggs, salt and pepper.
  3. Blend on high until fairly smooth about 1-2 minutes.
  4. Then, pour the mixtures straight from your blender, evenly into your prepared muffin tin.
  5. To each muffin cup, add about 1 tablespoon of each veggie you have prepared.
  6. Then, add 1 tablespoon of cheddar cheese on top.
  7. Place the muffin tin into the oven and bake for 20-25 minutes until the eggs are fully set.
  8. Remove from the oven and allow muffin tin to cool on a wire rack for 5 minutes.
  9. After 5 minutes, remove the egg bites from the muffin tin and allow to cool fully on the wire rack.

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Egg Bite
  • Calories: 72
  • Sugar: 2g
  • Sodium: 210mg
  • Fat: 4g
  • Carbohydrates: 2g
  • Fiber: 0g
  • Protein: 7g
  • Cholesterol: 141mg

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How to Use Your HSA/FSA Card for Nutrtion Counseling

How to Use Your HSA/FSA Card for Nutrtion Counseling

Posted on by Amy MS, RD, LDN

Using your FSA or HSA for nutrition services is a smart way to invest in your health while saving money. These accounts can help cover things like nutrition counseling, meal planning, and other services that support your wellness goals. In this post, I’ll break down how to use your FSA or HSA for nutrition care and why it’s such a great option. Let’s make prioritizing your health easier and more affordable!

What are HSA/FSA?

Let’s quickly breakdown what exactly HSA and FSA accounts are.

Health Savings Account (HSA): An HSA is a tax-advantaged savings account designed to help you pay for qualified medical expenses. Contributions are tax-deductible, and withdrawals for eligible expenses are tax-free, making it a great tool for managing healthcare costs.

Flexible Spending Account (FSA): An FSA is a pre-tax benefit account that lets you set aside funds for qualified medical expenses. Unlike an HSA, FSAs are often provided through employers and may come with a “use-it-or-lose-it” policy, so it’s important to plan your spending wisely.

Both accounts can be used to pay for a wide range of health-related expenses, including nutrition counseling.

Step-by-Step Guide to Using Your HSA/FSA with Thrive Nutrition RDN

1. Verify Your Eligibility

  • Before getting started, confirm that nutrition counseling qualifies as an eligible expense under your HSA or FSA plan. While counseling provided by a licensed dietitian or nutritionist is typically covered, it’s always wise to check with your plan provider to understand the specific requirements and coverage details.

2. Obtain a Letter of Medical Necessity from a Healthcare Provider

  • A Letter of Medical Necessity (LMN) is a document written by a healthcare provider that explains the medical need for a specific treatment or service. For nutrition counseling, it highlights why the service is essential for your health and how it supports your treatment plan. This document typically includes:

    • Relevant diagnosis or medical condition(s)
    • How nutrition counseling will address your condition
    • The expected duration and frequency of counseling
    • The credentials of the dietitian or nutritionist providing the service

3. Book Your Free Discovery Call

4. Pay with your HSA/FSA Card

  • Paying with your HSA/FSA card is simple through our booking and payment portal, Healthie. Just enter your card details as you would with any credit card, and the payment will be processed directly through your account—streamlined and stress-free!

5. Keep Your Receipts

    • With each payment, you’ll receive a copy of your invoice—be sure to save it! This documentation is important for your records and can be submitted to your HSA/FSA administrator along with your Letter of Medical Necessity, if required for reimbursement or verification.

Why Choose Thrive Nutrition RDN?

At Thrive Nutrition RDN, I’m here to help you find freedom with food while working toward your unique health goals. Forget the strict rules and one-size-fits-all plans—together, we’ll create a personalized approach that fits your life and helps you feel your best. Plus, using your HSA/FSA funds makes it even easier to invest in yourself and take advantage of the benefits you already have!

Ready to Thrive?

Book your free 15-minute discovery call to get started! During the call, we can discuss your goals, answer any questions, and explore how Thrive Nutrition RDN can support you on your journey to better health.

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Pumpkin Roll Out Cookies

Pumpkin Roll Out Cookies

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Pumpkin Roll Out Cookies


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Pumpkin Roll Out Cookies

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  • Author:     Amy MS, RD, LDN


  • Total Time:     42 minutes


  • Yield:     24 Cookies 1x


  • Diet:     Vegetarian



Print Recipe


Description

Soft, spiced, and perfectly festive, these pumpkin roll-out cookies are a family favorite! Easy to cut into fun shapes and topped with a sprinkles for even more fun, they’re perfect for holiday baking or a cozy weekend treat.

Ingredients


Units


Scale

  • 1/2 cup Unsalted Butter, softened
  • 1/2 cup Maple Syrup
  • 1/4 cup Brown Sugar
  • 1/2 cup Pumpkin Puree
  • 1 tsp Vanilla Extract
  • 1 cup White Whole Wheat Flour
  • 1 1/4 cup All Purpose Flour
  • 3/4 tsp Baking Powder
  • 2 1/2 tsp Pumpkin Pie Spice
  • 1/4 tsp Kosher Salt


Instructions

  1. In a medium sized mixing bowl, add the flours, baking powder, pumpkin pie spice and salt. Whisk together and set aside.
  2. In the bowl of a stand mixer, add the wet ingredients: butter, maple syrup, brown sugar, pumpkin puree and vanilla extract. Mix on low, then increase the speed to medium and cream together the ingredients until light and fluffy.
  3. Next, turn the mixer to low and slowly add the dry ingredients. Mix until the dough comes together.
  4. Cover the dough with plastic wrap and refrigerate for at least 30 minutes.
  5. Preheat your oven to 350 F.
  6. Roll the dough out to about 1/4 inch thick. Using your cookie cutters, cut the cookies into your favorite shapes. (Top with sprinkles to jazz them up if you’d like!)
  7. Place the cookies onto a silpat lined sheet tray.
  8. Bake for 12-15 minutes until the cookies are set.
  9. Remove from the oven and allow to cool on a wire rack. Enjoy!

Equipment

  • Prep Time: 30 minutes
  • Cook Time: 12
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Cookie
  • Calories: 104
  • Sugar: 6g
  • Sodium: 48mg
  • Fat: 4g
  • Carbohydrates: 16g
  • Fiber: 1g
  • Protein: 1g
  • Cholesterol: 10mg

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Peppermint Hot Chocolate

Peppermint Hot Chocolate

Posted on by Amy MS, RD, LDN

Peppermint Hot Chocolate

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Peppermint Hot Chocolate

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  • Author: Amy MS, RD, LDN
  • Total Time: 7 minutes
  • Yield: 2 Servings 1x
  • Diet: Vegan
Print Recipe

Description

Peppermint Hot Chocolate is the perfect cozy drink on a winter day. Dairy-free & naturally-sweetened.

Ingredients

Units Scale
  • 2 cups Unsweetened Soy Milk
  • 4 Pitted Dates
  • 2 tbsp Cocoa Powder
  • 2 tbsp Maple Syrup
  • 1/2 tsp Vanilla Extract
  • 1/8 tsp Peppermint Extract
  • Crushed Candy cane or marshmallows, optional for serving

Instructions

  1. Place the soy milk into a microwave safe container. Microwave for 1-2 minutes to heat it up.
  2. Pour the warm milk into a blender, then add the remaining ingredients to the blender.
  3. Blend on high for 1 minute until the mixture is smooth.
  4. Pour into two mugs and top with crushed candy canes, enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 2
  • Category: Drink
  • Method: Blender
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 143
  • Sugar: 23g
  • Sodium: 13mg
  • Fat: 2g
  • Carbohydrates: 30g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 0mg

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Festive Chocolate Bark

Festive Chocolate Bark

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Festive Chocolate Bark

Festive Chocolate Bark
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Festive Chocolate Bark

Festive Chocolate Bark

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 25 pieces 1x
Print Recipe

Description

This chocolate bark is loaded with crunchy nuts and sweet dried fruit, it’s the perfect mix of sweet, salty, and satisfying. Easy to make, totally customizable, and a hit at any holiday gathering—or just for you with a cozy cup of cocoa.

Ingredients

Units Scale
  • 12 oz Chocolate Chips (choose your favorite, dark, semi-sweet or milk chocolate)
  • 3/4 cup Nuts and/or Seeds (I like cashews, pistachios, slivered almonds, pepitas)
  • 1/4 cup Dried Cranberries or Cherries
  • 1/4 cup Unsweetened Shredded Coconut
  • Pinch Flaky Sea Salt

Instructions

  1. Cover a large sheet tray with a silpat or parchment paper, set aside.
  2. Melt the chocolate in a microwave safe bowl, on 30-second intervals, stirring in between each one. (You can also melt the chocolate in a heat-proof bowl over a saucepan of simmering water.)
  3. Using a rubber spatula, pour the chocolate onto the center of the tray and spread it out evenly until it is about 1/4″ thick. It will likely not reach the edges of your sheet tray.
  4. Sprinkle your toppings over top, the nuts/seeds, dried fruit, coconut and finally sea salt. Give the toppings a little press into the chocolate with the palms of your hands or back of a spatula.
  5. Place the sheet tray into the fridge so that the chocolate can set for 15 minutes.
  6. Once the chocolate has hardened, use your hands to break it into pieces. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Dessert, Holiday
  • Method: No Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 piece
  • Calories: 104
  • Sugar: 9g
  • Sodium: 11mg
  • Fat: 7g
  • Carbohydrates: 11g
  • Fiber: 2g
  • Protein: 2g
  • Cholesterol: 5mg

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Easy Maple Glazed Carrots

Easy Maple Glazed Carrots

Posted on by Amy MS, RD, LDN

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Easy Maple Glazed Carrots

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Easy Maple Glazed Carrots

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
Print Recipe

Ingredients

Units Scale
  • 1 lb Carrots, peeled and ends trimmed
  • 1/2 tbsp unsalted Butter
  • 1/2 tbsp Olive Oil
  • 1 tbsp Maple Syrup
  • 1/8 tsp Kosher Salt
  • Ground Black Pepper
  • Parsley, minced for Garnish (Optional)

Instructions

  1. Prep your carrots by slicing them into sticks
  2. Heat a large cast iron pan or sautee pan over medium high heat.
  3. When you pan is warm, add the butter and olive oil.
  4. Next add the carrots, salt and pepper and cook, for 4-5 minutes, stirring occasionally or tossing carrots in the pan so that they brown evenly.
  5. Then add the maple syrup to the pan and cook for an additional minute.
  6. Serve hot or warm. Top with parsley if desired. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 5
  • Category: Sides, Holiday
  • Method: Sautee
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 160
  • Sugar: 9g
  • Sodium: 150mg
  • Fat: 5g
  • Carbohydrates: 40g
  • Fiber: 10g
  • Protein: 3g
  • Cholesterol: 4mg

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Are Seed Oils Toxic? Debunking the Myths with Science

Are Seed Oils Toxic? Debunking the Myths with Science

Posted on by Amy MS, RD, LDN

If you’ve been following nutrition trends lately, you’ve probably come across the buzz about seed oils. Many influencers are calling them “toxic” and even lumping them in with the so-called “hateful eight.” But is there any real science behind these claims, or is it just hype? As a registered dietitian, I’m here to break down the evidence and clear up the confusion.

First, What Exactly Are Seed Oils?

Seed oils come from the seeds of various plants, not their fruits. Some common ones include:  

  • Canola Oil (from rapeseed)
  • Sunflower Oil (from sunflower seeds) 
  • Grapeseed Oil (from grape seeds) 
  • Safflower Oil (from safflower seeds) 
  • Corn Oil 
  • Cottonseed Oil 
  • Rice Bran Oil 
  • Soybean Oil  

These oils are mainly made up of unsaturated fats, particularly polyunsaturated fatty acids (PUFAs), which include omega-6 fatty acids. While omega-6s are important for our health, the high amounts in seed oils have some influencers pretty fired up.

Why All the Hype?

The idea that seed oils are toxic has really picked up steam on social media. Influencers often claim there’s a direct link between the rise in seed oils and the increase in chronic illnesses. While there is some truth to the fact that many processed foods contain seed oils, that doesn’t automatically mean they’re the cause of health problems. Other factors—like our sedentary lifestyles and overall diet quality—play a much bigger role in our health.

A classic example of mixing up correlation and causation is the “ice cream and shark attacks” correlation. During the summer, ice cream sales go up, and so do shark attacks—does that mean ice cream is luring sharks? Of course not! It’s just that both are tied to the same thing: people hitting the beach in warmer weather.

Are Seed Oils Really That Bad?
Short answer: not in the way people often claim. In fact, research shows that linoleic acid (the omega-6 fatty acid in seed oils) might actually help reduce inflammation. A big review of 30 studies found that higher linoleic acid intake was linked to a lower risk of heart disease and even death. Plus, another review from the Cochrane group found that upping omega-6 fats could lower heart attack risk without major effects on other heart-related issues. So, turns out, seed oils might not be the villain they’re made out to be.

The Omega-6 Debate
Omega-6 fatty acids are essential for a lot of important functions in our bodies, like keeping our cell membranes healthy. One type of omega-6, linoleic acid, is found in high amounts in seed oils. Critics often claim that too much omega-6 causes inflammation, which could lead to issues like diabetes, heart disease, and even headaches.

But here’s the thing: only about 0.2% of the linoleic acid we consume  actually turns into arachidonic acid, which is linked to inflammation. Plus, arachidonic acid has anti-inflammatory properties too. This important detail often gets glossed over by those calling out seed oils.

The Bottom Line on Seed Oils
The idea that seed oils are toxic is often blown way out of proportion for the sake of clicks and drama. Sure, some people feel better after ditching seed oils, but let’s not forget they’re usually cutting out a lot of processed foods too, which are packed with refined carbs and sugars.

If your diet is heavy on fast food and processed junk, swapping those out for whole foods will definitely boost your health. But there’s no need to stress over using seed oils in moderation or having the occasional snack that contains them.

For a healthier lifestyle, focus more on boosting your omega-3s (think walnuts, salmon, and flaxseed) instead of turning omega-6s into the villain. Getting the facts straight about seed oils and their role in our diet is key. Instead of falling for fear-mongering, let’s focus on the evidence and make informed choices about what we eat!

References:

 

Hooper, L., Al-Khudairy, L., Abdelhamid, A. S., Rees, K., Brainard, J. S., Brown, T. J., Ajabnoor, S. M., O’Brien, A. T., Winstanley, L. E., Donaldson, D. H., Song, F., & Deane, K. H. (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 2018(11). https://doi.org/10.1002/14651858.CD011094.pub4
Innes, J. K., & Calder, P. C. (2018). Omega-6 fatty acids and inflammation. Prostaglandins, Leukotrienes and Essential Fatty Acids, 132, 41–48. https://doi.org/10.1016/j.plefa.2018.03.004
Katanbaf, M. N., Siegel, P. B., & Gross, W. B. (1987). Prior experience and response of chickens to a streptococcal infection. Poultry Science, 66(12), 2053–2055. https://doi.org/10.3382/ps.0662053
Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., de Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., de Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., … Cohorts for Heart and Aging Research in Genomic Epidemiology (CHARGE) Fatty Acids and Outcomes Research Consortium (FORCE). (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality. Circulation, 139(21), 2422–2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908
Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., De Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., De Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., … For the Cohorts for Heart and Aging Research in Genomic Epidemiology (CHARGE) Fatty Acids and Outcomes Research Consortium (FORCE). (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality: An Individual-Level Pooled Analysis of 30 Cohort Studies. Circulation, 139(21), 2422–2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908
Mojtaba Yousefi 1 2,  Hedayat Hosseini. (n.d.). Evaluation of Hexane Content in Edible Vegetable Oils Consumed in Iran. https://doi.org/10.14302/issn.2641-7669.ject-17-1790
Pereira, M., Liang, J., Edwards-Hicks, J., Meadows, A. M., Hinz, C., Liggi, S., Hepprich, M., Mudry, J. M., Han, K., Griffin, J. L., Fraser, I., Sack, M. N., Hess, C., & Bryant, C. E. (2024). Arachidonic acid inhibition of the NLRP3 inflammasome is a mechanism to explain the anti-inflammatory effects of fasting. Cell Reports, 43(2), 113700. https://doi.org/10.1016/j.celrep.2024.113700
Virtanen, J. K., Wu, J. H. Y., Voutilainen, S., Mursu, J., & Tuomainen, T.-P. (2018). Serum n–6 polyunsaturated fatty acids and risk of death: the Kuopio Ischaemic Heart Disease Risk Factor Study. The American Journal of Clinical Nutrition, 107(3), 427–435. https://doi.org/10.1093/ajcn/nqx063
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If you’ve been following nutrition trends lately, you’ve probably come across the buzz about seed oils. Many influencers are calling them “toxic” and even lumping them in with the so-called “hateful eight.” But is there any real science behind these claims, or is it just hype? As a registered dietitian, I’m here to break down the evidence and clear up the confusion.

First, What Exactly Are Seed Oils?

Seed oils come from the seeds of various plants, not their fruits. Some common ones include:  

  • Canola Oil (from rapeseed)
  • Sunflower Oil (from sunflower seeds) 
  • Grapeseed Oil (from grape seeds) 
  • Safflower Oil (from safflower seeds) 
  • Corn Oil 
  • Cottonseed Oil 
  • Rice Bran Oil 
  • Soybean Oil  

These oils are mainly made up of unsaturated fats, particularly polyunsaturated fatty acids (PUFAs), which include omega-6 fatty acids. While omega-6s are important for our health, the high amounts in seed oils have some influencers pretty fired up.

Why All the Hype?

The idea that seed oils are toxic has really picked up steam on social media. Influencers often claim there’s a direct link between the rise in seed oils and the increase in chronic illnesses. While there is some truth to the fact that many processed foods contain seed oils, that doesn’t automatically mean they’re the cause of health problems. Other factors—like our sedentary lifestyles and overall diet quality—play a much bigger role in our health.

A classic example of mixing up correlation and causation is the “ice cream and shark attacks” correlation. During the summer, ice cream sales go up, and so do shark attacks—does that mean ice cream is luring sharks? Of course not! It’s just that both are tied to the same thing: people hitting the beach in warmer weather.

Are Seed Oils Really That Bad?
Short answer: not in the way people often claim. In fact, research shows that linoleic acid (the omega-6 fatty acid in seed oils) might actually help reduce inflammation. A big review of 30 studies found that higher linoleic acid intake was linked to a lower risk of heart disease and even death. Plus, another review from the Cochrane group found that upping omega-6 fats could lower heart attack risk without major effects on other heart-related issues. So, turns out, seed oils might not be the villain they’re made out to be.

The Omega-6 Debate
Omega-6 fatty acids are essential for a lot of important functions in our bodies, like keeping our cell membranes healthy. One type of omega-6, linoleic acid, is found in high amounts in seed oils. Critics often claim that too much omega-6 causes inflammation, which could lead to issues like diabetes, heart disease, and even headaches.

But here’s the thing: only about 0.2% of the linoleic acid we consume  actually turns into arachidonic acid, which is linked to inflammation. Plus, arachidonic acid has anti-inflammatory properties too. This important detail often gets glossed over by those calling out seed oils.

The Bottom Line on Seed Oils
The idea that seed oils are toxic is often blown way out of proportion for the sake of clicks and drama. Sure, some people feel better after ditching seed oils, but let’s not forget they’re usually cutting out a lot of processed foods too, which are packed with refined carbs and sugars.

If your diet is heavy on fast food and processed junk, swapping those out for whole foods will definitely boost your health. But there’s no need to stress over using seed oils in moderation or having the occasional snack that contains them.

For a healthier lifestyle, focus more on boosting your omega-3s (think walnuts, salmon, and flaxseed) instead of turning omega-6s into the villain. Getting the facts straight about seed oils and their role in our diet is key. Instead of falling for fear-mongering, let’s focus on the evidence and make informed choices about what we eat!

References:

 

Hooper, L., Al-Khudairy, L., Abdelhamid, A. S., Rees, K., Brainard, J. S., Brown, T. J., Ajabnoor, S. M., O’Brien, A. T., Winstanley, L. E., Donaldson, D. H., Song, F., & Deane, K. H. (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 2018(11). https://doi.org/10.1002/14651858.CD011094.pub4
Innes, J. K., & Calder, P. C. (2018). Omega-6 fatty acids and inflammation. Prostaglandins, Leukotrienes and Essential Fatty Acids, 132, 41–48. https://doi.org/10.1016/j.plefa.2018.03.004
Katanbaf, M. N., Siegel, P. B., & Gross, W. B. (1987). Prior experience and response of chickens to a streptococcal infection. Poultry Science, 66(12), 2053–2055. https://doi.org/10.3382/ps.0662053
Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., de Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., de Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., … Cohorts for Heart and Aging Research in Genomic Epidemiology (CHARGE) Fatty Acids and Outcomes Research Consortium (FORCE). (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality. Circulation, 139(21), 2422–2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908
Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., De Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., De Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., … For the Cohorts for Heart and Aging Research in Genomic Epidemiology (CHARGE) Fatty Acids and Outcomes Research Consortium (FORCE). (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality: An Individual-Level Pooled Analysis of 30 Cohort Studies. Circulation, 139(21), 2422–2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908
Mojtaba Yousefi 1 2,  Hedayat Hosseini. (n.d.). Evaluation of Hexane Content in Edible Vegetable Oils Consumed in Iran. https://doi.org/10.14302/issn.2641-7669.ject-17-1790
Pereira, M., Liang, J., Edwards-Hicks, J., Meadows, A. M., Hinz, C., Liggi, S., Hepprich, M., Mudry, J. M., Han, K., Griffin, J. L., Fraser, I., Sack, M. N., Hess, C., & Bryant, C. E. (2024). Arachidonic acid inhibition of the NLRP3 inflammasome is a mechanism to explain the anti-inflammatory effects of fasting. Cell Reports, 43(2), 113700. https://doi.org/10.1016/j.celrep.2024.113700
Virtanen, J. K., Wu, J. H. Y., Voutilainen, S., Mursu, J., & Tuomainen, T.-P. (2018). Serum n–6 polyunsaturated fatty acids and risk of death: the Kuopio Ischaemic Heart Disease Risk Factor Study. The American Journal of Clinical Nutrition, 107(3), 427–435. https://doi.org/10.1093/ajcn/nqx063
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Air Fryer Chickpea Chocolate Chip Cookie Bites

Air Fryer Chickpea Chocolate Chip Cookie Bites

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Air Fryer Chickpea Chocolate Chip Cookie Bites


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Air Fryer Chickpea Chocolate Chip Cookie Bites

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5 from 1 review


  • Author:     Amy MS, RD, LDN


  • Total Time:     0 hours


  • Yield:     25 Cookie Bites 1x


  • Diet:     Gluten Free



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Description

Air Fryer Cookie Dough Chickpea Bites are a healthier, delicious twist on traditional cookie dough treats. Made with chickpeas for added protein and fiber, they’re crispy on the outside and soft on the inside, making them a great snack, or fiber-filled dessert treat!

Ingredients


Units


Scale

  • 1 can, 15 oz Chickpeas, drained and rinsed
  • 1/2 cup Peanut Butter
  • 1/3 cup Maple Syrup
  • 2 tsp Vanilla Extract
  • 1 Egg
  • 1 tsp Ground Flaxseed
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Cinnamon
  • 1/2 cup Oat Flour
  • 1/3 cup Mini Chocolate Chips


Instructions

  1. To a food processor or high-powered blender, add all the ingredients except the chocolate chips.
  2. Process the dough until smooth, about 1-2 minutes.
  3. Take the blade out of the food processor, or alternatively pour the dough into a bowl, then add the chocolate chips and stir into the batter with a spatula.
  4. Preheat your air fryer to 350° F.
  5. Cut a piece of parchment paper to fit inside your air fryer and lightly coat it with nonstick spray.
  6. Scoop 1-tablespoon portions of dough and place them in the air fryer, leaving about 2 inches of space between each.
  7. Air fry on 350° F for 7-10 minutes, depending on your air fryer.
  8. Allow to cool for 10 minutes before digging in, enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 7-10 minutes
  • Category: Dessert, Snack
  • Method: Air Fry
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 86
  • Sugar: 3g
  • Sodium: 159mg
  • Fat: 4g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 40mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Healthy Baked Potato Soup

Healthy Baked Potato Soup

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Creamy, comforting and absolutely delicious, this healthy baked potato soup wins at dinner time, every time!

Healthy Baked Potato Soup

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Healthy Baked Potato Soup

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  • Author: Amy MS, RD, LDN
  • Total Time: 30 minutes
  • Yield: 5 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

This healthy baked potato soup with cauliflower is a creamy, lighter twist on the classic. Cauliflower adds extra fiber and smoothness, while keeping the dish rich and satisfying. This is the perfect comfort soup, especially when topped with chives and cheddar cheese.

Ingredients

Units Scale
  • 2 Large Russet Potatoes, peeled and diced into 1-inch pieces
  • 4 cups Frozen Cauliflower florets
  • 1 1/2 cups Vegetable Stock
  • 1 1/2 cups Milk
  • 1/2 cup Greek Yogurt
  • 2 tsp Kosher Salt
  • 3/4 tsp Ground Black Pepper

Instructions

  1. To a dutch oven or large pot, add the vegetable stock, diced potato, frozen cauliflower and 1 tsp salt. Bring mixture to a boil, then lower the heat and simmer for 10-12 minutes, until the potatoes are tender.
  2. Using an immersion blender, blend the cauliflower, potato mixture until smooth.
  3. Then, to the pot add the milk, Greek Yogurt and remaining salt and pepper. Stir together with a wooden spoon or spatula to combine. Turn the heat to low to cook the soup through for an additional 5 minutes.
  4. Taste for seasoning and add salt and preference to taste.
  5. Top with chives, cheddar cheese or crumbled bacon. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dinner, Soup
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1/5
  • Calories: 121
  • Sugar: 6g
  • Sodium: 350mg
  • Fat: 2g
  • Carbohydrates: 19g
  • Fiber: 3g
  • Protein: 7g
  • Cholesterol: 7mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Taco Salads in a Jar

Taco Salads in a Jar

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Taco Salads in a Jar

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Taco Salads in a Jar

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5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian
Print Recipe

Description

Taco Salads in a Jar are an easy and delicious meal prep! With layers of beans, veggies and the simplest dressing these salads will elevate your lunch game!

Ingredients

Units Scale
  • 4 tbsp Salsa
  • 4 tbsp Greek Yogurt
  • 1 Can, 15oz Black Beans, drained and rinsed
  • 1 cup Frozen Corn
  • 1 Orange Bell Pepper, diced
  • 1 pint Cherry Tomatoes, sliced in half lengthwise
  • 1–2 tbsp Jarred Jalapenos
  • 1 cup Romaine Lettuce
  • Optional: 1/2 cup Crushed Taco Shell, 1/4 cup Shredded Cheddar Cheese

Instructions

  1. Set out two large mason jars.
  2. Pour 2 tbsp salsa into the bottom of each jar. Top with 2 tbsp Greek Yogurt.
  3. Add 1/2 of the rinsed black beans to each jar.
  4. Next add 1/2 cup frozen corn to each jar.
  5. Top the corn with half of the cherry tomatoes and 1-2 tbsp jalapenos.
  6. Finally, top each jar with 1/2 cup Romaine lettuce.
  7. Seal your jars with lids and pop them into the refrigerator until you are ready to enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Lunch, Salad
  • Method: No-Cook
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1 Salad
  • Calories: 317
  • Sugar: 11g
  • Sodium: 664mg
  • Fat: 2.5g
  • Carbohydrates: 60g
  • Fiber: 17g
  • Protein: 19g
  • Cholesterol: 4.4mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Homemade Thin Mint Cookies (Gluten-Free)

Homemade Thin Mint Cookies (Gluten-Free)

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Homemade Thin Mint Cookies (Gluten-Free)

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Thin Mint Cookies

Homemade Thin Mint Cookies (Gluten-Free)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 45 minutes
  • Yield: 38–40 Cookies 1x
  • Diet: Gluten Free
Print Recipe

Description

Homemade Thin Mint Cookies are even better than the Girl Scout’s version! A perfect crisp cookie center with a delicious chocolate peppermint coating, now you can have Thin Mint Cookies anytime of the year!

Ingredients

Units Scale

Cookie Wafer:

  • 1 1/2 cup Almond Flour
  • 1/4 cup Cocoa Powder
  • 1/2 tsp Xanthan Gum
  • Pinch Salt
  • 3 tbsp Unsalted Butter
  • 4 tbsp Maple Syrup
  • 1 tbsp Water
  • 3/4 tsp Peppermint Extract

Chocolate Coating:

  • 1 cup Dark Chocolate Chips
  • 2 tsp Coconut Oil
  • 3/4 tsp Peppermint Extract

Instructions

  1. Preheat oven to 350° F. Cover a sheet tray with a silpat or parchment paper and set aside.
  2. In a medium-sized mixing bowl, add the almond flour, cocoa powder, Xanthan Gum and salt. Whisk to combine.
  3. Slice the butter into small cubes and add to the dry ingredients. Using a fork or pastry cutter, cut the butter into very small pieces into the almond flour mixture (smaller than pea size!). Then add the maple syrup, water and peppermint extract and stir together with a spatula.
  4. Form the dough into a disc, wrap in plastic wrap and place into the refrigerator for 15 minutes. This helps to make rolling the cookies out much easier!
  5. After 15 minutes, remove the dough from the refrigerator and place onto your work surface. Place a piece of parchment paper or plastic wrap over the dough, then roll it out, this makes rolling much easier! Roll the dough out to about 1/8″ thick.
  6. Next, use a 2″ circle cutter, cut out the cookies and place onto your prepared sheet tray.
  7. Bake for 12-17 minutes. (Be sure to check the cookies at 12 minutes, you want them to be crispy but don’t allow them to burn!) Allow cookie wafers to cool completely.
  8. While the cookie wafers cool, make the chocolate coating. To a microwave safe bowl add the dark chocolate chips and coconut oil.
  9. Microwave on 25 second intervals, stirring in between each, until the chocolate is just melted. Then add in the peppermint extract and stir to combine.
  10. Take a chocolate wafer, dip into the melted chocolate coating, turning the wafer to coat the entire cookie. Let any excess chocolate drip off into the bowl and place the cookie onto your prepared sheet tray with a silpat or parchment paper.
  11. Continue with remaining wafers, coating each in chocolate.
  12. Place the coated cookies into the freezer for 10 minutes or refrigerator for at least 15 minutes to allow the chocolate to set.
  13. Store the cookies in an airtight container in the freezer or refrigerator, however you like your thin mints! Enjoy!

Equipment

  • Prep Time: 30 minutes
  • Cook Time: 15
  • Category: Dessert, Cookie
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 4 Cookies
  • Calories: 155
  • Sugar: 6g
  • Sodium: 19mg
  • Fat: 12g
  • Carbohydrates: 11g
  • Fiber: 3g
  • Protein: 4g
  • Cholesterol: 8g

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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7 Foods to Help You Sleep Better Tonight

7 Foods to Help You Sleep Better Tonight

Posted on by Amy MS, RD, LDN

7 Foods to Help You Sleep Better Tonight

Picture of Amy Lawson MS, RD, LDN

Amy Lawson MS, RD, LDN

  • in Blog
woman in bed

Did you know that about one-third of Americans aren’t getting the recommended 7-9 hours of sleep each night? Poor sleep is linked to increased risks of heart disease, obesity, and type 2 diabetes, which makes it so key to prioritize sleep.

While there are many ways to improve your sleep—like exercising and reducing screen time at night—this post is all about nutrition! Let’s dive into the key nutrients that promote better sleep and discover seven foods that can help you get a good night’s rest.

Key Nutrients for Sleep

Certain nutrients and compounds in our food can really help our sleep quality and quantity. Here are some of the sleep-enhancing all-stars to know:

  • Melatonin: A hormone that directly regulates our sleep-wake cycle.

  • Serotonin: This neurotransmitter plays a critical role in establishing our sleep patterns.

  • Tryptophan: This essential amino acid helps produce serotonin and melatonin, hormones that regulate our sleep-wake cycle. Pairing carbohydrates with tryptophan-rich foods can enhance melatonin production.

  • Magnesium: This mineral can help reduce stress and boost melatonin production.

  • Vitamin D: Important for the synthesis of melatonin.

  • Zinc: Supports the conversion of tryptophan into serotonin and melatonin.

7 Sleep Boosting Foods

Kiwi

Kiwi is often overlooked but is a powerful sleep aid! Rich in melatonin, studies show that eating two kiwis an hour before bed for four weeks can significantly improve sleep quality. A study on adults with sleep disorders found improvements in total sleep time and how quickly they fell asleep.

Salmon

Not only is salmon known for its heart and brain health benefits due to omega-3 fatty acid content, but its vitamin D content also plays a vital role in enhancing sleep quality. Men who consumed salmon three times a week reported falling asleep faster and enjoying better sleep quality.

Walnuts

Walnuts pack a trifecta of sleep-promoting nutrients: melatonin, serotonin, and magnesium. Plus, the alpha-linolenic acid (ALA) in walnuts can be converted to DHA, which further boosts serotonin production.

 

Pumpkin Seeds

Small but mighty, pumpkin seeds are rich in tryptophan, magnesium, and zinc. Just 100 grams can provide a hefty dose of these sleep-enhancing nutrients.

 

Dark Greens

Leafy greens are not just good for your health; they also support better sleep. The magnesium and calcium in these veggies work together to enhance sleep duration and quality.

 

 

Almonds

Almonds are another excellent source of magnesium, which can help calm your mind and body before bed. With 77mg of magnesium and 76mg of calcium per ounce, they’re perfect for an evening snack.

Try making your own trail mix with almonds, walnuts, pumpkin seeds, and a few dark chocolate chips for a tasty treat!

Chickpeas

Rich in vitamin B6 and tryptophan, chickpeas also provide a good amount of magnesium. One cup contains about 230mg of magnesium, making them a great bedtime snack. Try roasting them for a crunchy, sleep-promoting treat.

 

Foods to Avoid for Better Sleep

While incorporating sleep-friendly foods is essential, it’s equally important to avoid certain items that can negatively impact your rest:

  • Alcohol: Alcohol may seem like a relaxant, but it actually reduces sleep quality and increases disturbances during the night. Avoid it close to bedtime for a more restful sleep.

  • Caffeine: While coffee can be a comforting morning ritual, consuming caffeine in the afternoon or evening can really mess with your sleep at nighttime. Caffeine can stay in your system for several hours, so try to keep your cup of joe to the morning only.

 

Thrive's Final Thoughts on Foods for Sleep

Incorporating these foods into your daily routine can make a big difference in your sleep quality. Also, keep in mind that eating a diet rich in whole foods, fruits, vegetables, legumes, whole grains, nuts, and seeds will provide the key nutrients your body needs for optimal sleep.

Listen to your body’s cues: if you find yourself hungry before bed, opt for a light, satisfying snack like yogurt with granola or a simple turkey sandwich on whole grain bread. Do you need to eat before bed for good sleep? It depends! While eating right before bed isn’t necessary for everyone, it’s about finding what works best for you.

Want to dive a little deeper? Watch my video for a deep dive on foods for better sleep!

 

References:

Arab, A., Rafie, N., Amani, R., & Shirani, F. (2023). The Role of Magnesium in Sleep Health: A Systematic Review of Available Literature. Biological Trace Element Research, 201(1), 121–128. https://doi.org/10.1007/s12011-022-03162-1 Del Brutto, O. H., Mera, R. M., Ha, J., Gillman, J., Zambrano, M., & Castillo, P. R. (2016). Dietary fish intake and sleep quality: A population-based study. Sleep Medicine, 17, 126–128. https://doi.org/10.1016/j.sleep.2015.09.021 Doherty, R., Madigan, S., Nevill, A., Warrington, G., & Ellis, J. G. (2023). The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes. Nutrients, 15(10), 2274. https://doi.org/10.3390/nu15102274 Hansen, A. L., Dahl, L., Olson, G., Thornton, D., Graff, I. E., Frøyland, L., Thayer, J. F., & Pallesen, S. (2014). Fish consumption, sleep, daily functioning, and heart rate variability. Journal of Clinical Sleep Medicine: JCSM: Official Publication of the American Academy of Sleep Medicine, 10(5), 567–575. https://doi.org/10.5664/jcsm.3714 Kikuchi, M., Aoki, Y., Kishimoto, N., Masuda, Y., Suzuki, N., Takashimizu, S., Yoshida, K., Aizawa, K., Suganuma, H., & Nishizaki, Y. (2021). Effects of glucoraphanin-rich broccoli sprout extracts on sleep quality in healthy adults: An exploratory study. Journal of Functional Foods, 84, 104574. https://doi.org/10.1016/j.jff.2021.104574 Lin, H.-H., Tsai, P.-S., Fang, S.-C., & Liu, J.-F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169–174. Patan, M. J., Kennedy, D. O., Husberg, C., Hustvedt, S. O., Calder, P. C., Middleton, B., Khan, J., Forster, J., & Jackson, P. A. (2021). Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled Trial. Nutrients, 13(1), 248. https://doi.org/10.3390/nu13010248 Ros, E., Izquierdo-Pulido, M., & Sala-Vila, A. (2018). Beneficial effects of walnut consumption on human health: Role of micronutrients. Current Opinion in Clinical Nutrition & Metabolic Care, 21(6), 498–504. https://doi.org/10.1097/MCO.0000000000000508 Wilson, V. C. (1969). The distribution of acetylcholinesterase in adult Hymenolepis spp. Transactions of the Royal Society of Tropical Medicine and Hygiene, 63(4), 428. Zuraikat, F. M., Wood, R. A., Barragán, R., & St-Onge, M.-P. (2021). Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual Review of Nutrition, 41(1), 309–332. https://doi.org/10.1146/annurev-nutr-120420-021719

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What is Mindful Eating?

What is Mindful Eating?

Posted on by Amy MS, RD, LDN

Revolutionize Your Relationship with Food: Embrace Mindful Eating

Tired of feeling trapped by a cycle of unhealthy eating habits? It’s time to break free of the cycle, break free of diet culture, and discover the power and benefits of mindful eating. By cultivating awareness and intention in your relationship with food, you can embrace a more balanced and nourishing approach to your meals and eating patterns.

What is Mindful Eating?

Mindful eating is all about being fully present with your food—paying attention to your hunger, satiety, and the entire eating experience. In our busy lives, staying present can be challenging! As a dietitian, I hear from clients all the time who share that they are stressed, overwhelmed and feeling disconnected. The constant hustle of daily life leaves little time to cook, let alone enjoy a meal! What mindful eating does is offer a non-restrictive, positive approach to meals and eating habits that fosters satisfaction and body positivity.

Here are 5 simple steps to get started with mindful eating.

 

 

1. Take A Deep Breath

Dandelion

Before you dive into your next meal, take a moment to breathe deeply. This simple act helps relieve stress and brings you back to the present moment. It’s a way to reset and remind yourself that you’re about to nourish your body.

Try it now: take a deep breath in, hold for a moment, and then exhale slowly. How do you feel?

This practice not only lightens your mood but also helps you check in with yourself—Are you hungry? Thirsty? Taking a deep breath can center you and help you appreciate the benefits of your meal, whether it’s a balanced breakfast or a satisfying snack.

2. No Screens During Meal Time

How many times do you find yourself eating in front of a screen—whether it’s the TV, computer, or phone? I’m guilty of it too. Eating while distracted can lead to overeating and mindless eating. Studies show that people who eat in front of the TV consume up to 25% more calories than those who eat at a table.

And research shows that families who eat together regularly have better communication, make healthier food choices, and experience improved emotional well-being.

To begin, try having at least one meal a day without screens. Put your phone in another room and focus on savoring your food. Allow yourself to relax and enjoy your meal without distractions.

 

3. Eat Slowly and Savor Each Bite

Eating slowly is a crucial aspect of mindful eating. Many of us rush through meals, especially when time is tight. I experienced this firsthand after having twins. My meal times became rushed, sneaking in bites for myself between caring for newborn twin boys. Soon enough I found myself eating fast through every meal, I wasn’t tasting my food, I was inhaling it so that my hands were free to take care of my boys. It wasn’t until I noticed this pattern that I realized I needed to slow down. Eating slowly helps with digestion, allows you to taste and savor your food, and gives your body time to signal to your brain that you’re satisfied, preventing overeating.

 

4. Notice What Is On Your Plate

Tofu Scramble

Have you ever noticed that we eat with our eyes first? A colorful, well-plated dish can spark excitement before we even take a bite!

Next time you sit down for a meal, take a moment to soak in the aromas. Does that smell remind you of a cozy family dinner? Scents have this amazing ability to trigger memories and emotions, making your meal feel even more special.

And let’s not forget about texture! Think about it: that creamy risotto, crunchy salad, or perfectly grilled steak. Each bite offers something unique, adding depth to your experience

By tuning into these sensory details, you can turn a simple meal into something truly satisfying. So, for your next meal, take a moment to appreciate the colors, smells, textures, and tastes.

 

5. Listen to Your Body's Cues

When you sit down for a meal, check in with yourself. How hungry are you at the start? Halfway through, ask if you’re satisfied or still craving more.

We all have habits from childhood—like cleaning our plates or going for seconds just because it’s there. Challenge those! Give yourself permission to stop when you’re full, even if food is left.

Trust your body’s cues and savor every bite. Mindful eating is all about enjoying your meals and feeling good about your choices!

 

Dig In, Screens Off, Savor Each Bite

These five tips for mindful eating are your path to ditching diet culture and discovering the joy of food freedom! By tuning into your meals, you’ll not only enjoy every bite but also build a healthier, happier relationship with food. So, let’s savor those flavors and nourish our bodies and minds.

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8 Powerful Foods to Fight Inflammation: A Guide to Eating for Better Health

8 Powerful Foods to Fight Inflammation: A Guide to Eating for Better Health

Posted on by Amy MS, RD, LDN

What if the foods you ate could help you fight off diseases? Imagine if your refrigerator was stocked with items that actively work to reduce inflammation and keep chronic diseases at bay.

In this post, I’m diving into eight potent foods that can help you combat inflammation and improve your overall health.

Understanding Inflammation

To start, let’s clarify what inflammation is. There are two main types:

      1. Acute Inflammation: This occurs suddenly in response to an injury, such as a cut or a sprain. It’s the body’s natural way of healing the affected area and this is a good thing!

      1. Chronic Inflammation: Unlike acute inflammation, chronic inflammation persists even without a threat. This ongoing inflammation can contribute to a range of chronic conditions like cardiovascular disease, autoimmune disorders, non-alcoholic fatty liver disease, arthritis, type 2 diabetes, Alzheimer’s Disease, and certain cancers.

    Now that you know what inflammation is, let’s get into how you can use food to fight it!

    1. Berries

    Berries, including strawberries, blueberries, and raspberries, are powerhouses of antioxidants, fiber, and vitamin C. They contain phytochemicals called anthocyanins that combat inflammation. Research even suggests that a diet rich in berries can promote longevity. Incorporate them into your weekly meals by snacking on them raw, topping your yogurt, or trying out delicious recipes like Triple Berry Dutch Baby, Berries & Greens Smoothie, and Brain-Boosting Blueberry Cookies.

    2. Dark Leafy Greens

    Dark leafy greens like spinach, kale, bok choy, and Swiss chard are packed with nutrients, especially beta-carotene. Beta-carotene has been linked to decreased inflammation markers. Experiment with different greens to add variety to your diet and benefit your gut microbiome. Try recipes such as Mediterranean White Bean Tuna & Spinach Salad and Simple Sauteed Bok Choy.

    3. Garlic

    Garlic isn’t just flavorful; it’s also a potent anti-inflammatory agent. It contains compounds that limit the effects of pro-inflammatory molecules. Add garlic to your meals, sauces, and homemade salad dressings. For inspiration, check out Easy Homemade Salsa and Lentil Bolognese recipes.

    4. Olive Oil

    Known for its health benefits, olive oil is rich in antioxidants and phenolic compounds. It has been shown to reduce inflammation similarly to ibuprofen, an anti-inflammatory drug. Use it in various recipes such as Simple Balsamic Dressing and Creamy Zucchini Pasta.

    5. Omega-3 Foods

    Omega-3 fatty acids are essential fats that our bodies can’t produce on their own and they play a crucial role in cell building, hormone production, and reducing inflammation. Foods rich in Omega-3s include fatty fish like salmon, flaxseed, chia seeds, walnuts, and soybeans. Try recipes like Buffalo Salmon Quinoa & Chickpea Salad and Honey & Flaxseed Granola.

    6. Nuts

    Nuts are not only delicious but also packed with magnesium, which contributes to their anti-inflammatory properties. Regular nut consumption has been linked to a lower risk of cardiovascular disease and type 2 diabetes. Incorporate nuts into your diet with recipes such as Maple & Olive Oil Granola, Easy Trail Mix, and Banana Nut Muffins.

    7. Beans & Legumes

    Beans and legumes are nutritional powerhouses, rich in fiber, protein, and antioxidants. They contain bioactive compounds like polyphenols that have anti-inflammatory, antioxidant, and antihypertensive properties. Explore bean recipes like Greek-Style Nachos and Chickpea Blondies.

    8. Turmeric

    Turmeric is a vibrant yellow spice known for its compound, curcumin, which has powerful anti-inflammatory and antioxidant properties.

    Curcumin can suppress inflammation through various mechanisms. Add turmeric to your meals in creative ways, such as Turmeric Pickled Onions and Sunrise Banana Pancakes.

    Foods to Avoid

    While incorporating anti-inflammatory foods into your diet, it’s equally important to be mindful of foods that can increase inflammation. Ultra-processed foods, fried and fast foods, and excessive sugar should be limited. Reducing these foods can help maintain a healthy inflammatory balance in your body.

    Thrive RDN’s Final Perspective

    Many of the anti-inflammatory foods mentioned here are staples in the Mediterranean diet, known for its health benefits. If you’re interested in exploring more about Mediterranean eating, check out our 7 Tips to Start Eating Mediterranean guide.

    I hope these tips inspire you to add more anti-inflammatory foods to your meals and support your health. I’d love to hear what your favorite anti-inflammatory foods are, leave me a comment below!

    Feel free to reach out with any questions or suggestions. Here’s to your health and delicious meals!

     

    References:

    Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092

    Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: Anti-inflammatory Effects in Humans. Journal of Agricultural and Food Chemistry, 62(18), 3886–3903. https://doi.org/10.1021/jf404405

    Juárez-Chairez, M. F., Meza-Márquez, O. G., Márquez-Flores, Y. K., & Jiménez-Martínez, C. (2022). Potential anti-inflammatory effects of legumes: A review. British Journal of Nutrition, 128(11), 2158–2169. https://doi.org/10.1017/S0007114522000137

    Land Lail, H., Feresin, R. G., Hicks, D., Stone, B., Price, E., & Wanders, D. (2021). Berries as a Treatment for Obesity-Induced Inflammation: Evidence from Preclinical Models. Nutrients, 13(2), 334. https://doi.org/10.3390/nu13020334

    Parkinson, L., & Keast, R. (2014). Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease. International Journal of Molecular Sciences, 15(7), 12323–12334. https://doi.org/10.3390/ijms150712323

    Peng, Y., Ao, M., Dong, B., Jiang, Y., Yu, L., Chen, Z., Hu, C., & Xu, R. (2021). Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Design, Development and Therapy, Volume 15, 4503–4525. https://doi.org/10.2147/DDDT.S327378

    Rajaram, S., Damasceno, N. R. T., Braga, R. A. M., Martinez, R., Kris-Etherton, P., & Sala-Vila, A. (2023). Effect of Nuts on Markers of Inflammation and Oxidative Stress: A Narrative Review. Nutrients, 15(5), 1099. https://doi.org/10.3390/nu15051099

    Schultz, H., Ying, G.-S., Dunaief, J. L., & Dunaief, D. M. (2021). Rising Plasma Beta-Carotene Is Associated With Diminishing C-Reactive Protein in Patients Consuming a Dark Green Leafy Vegetable–Rich, Low Inflammatory Foods Everyday (LIFE) Diet. American Journal of Lifestyle Medicine, 15(6), 634–643. https://doi.org/10.1177/1559827619894954

    Shin, J.-H., Ryu, J. H., Kang, M. J., Hwang, C. R., Han, J., & Kang, D. (2013). Short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts on the LPS-induced production of NO and pro-inflammatory cytokines by downregulating allicin activity in RAW 264.7 macrophages. Food and Chemical Toxicology, 58, 545–551. https://doi.org/10.1016/j.fct.2013.04.002

    Simopoulos, A. P. (2002). Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248

    Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922

    Yu, Z., Malik, V. S., Keum, N., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., Willett, W. C., Fuchs, C. S., & Bao, Y. (2016). Associations between nut consumption and inflammatory biomarkers,. The American Journal of Clinical Nutrition, 104(3), 722–728. https://doi.org/10.3945/ajcn.116.134205

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    Nutrient-Packed Berry Parfait

    Nutrient-Packed Berry Parfait

    Posted on by Amy MS, RD, LDN

    Nutrient-Packed Berry Parfait

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    Nutrient-Packed Berry Parfait

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    5 from 1 review

    • Author: Amy MS, RD, LDN
    • Total Time: 5 minutes
    • Yield: 1 Serving 1x
    • Diet: Vegetarian
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    Description

    Berry Parfait is nutrient-packed breakfast, dessert or snack! This anti-inflammatory recipe is easy-to-make with layers of fresh berries, Greek yogurt, and crunchy granola.

    Ingredients

    Units Scale
    • 3/4 cup Greek Yogurt
    • 1/3 cup Granola
    • 1/2 cup Mixed Berries (Strawberries, Blueberries, Blackberries, Raspberries- choose your favorites!)

    Instructions

    1. To a tall glass or mason jar, add 3 spoonfuls of yogurt.
    2. Top with 3 spoonfuls of granola.
    3. Top with a mixture of your favorite berries, creating an even layer on top of the granola.
    4. Repeat with remaining ingredients, finishing with berries on top. Enjoy!
    • Prep Time: 5 minutes
    • Category: Breakfast, Snack, Dessert
    • Method: No Cook
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 297
    • Sugar: 20g
    • Sodium: 125mg
    • Fat: 6g
    • Carbohydrates: 40g
    • Fiber: 4g
    • Protein: 23g
    • Cholesterol: 9mg

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    Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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    Easy Cashew Curry (An Anti-Inflammatory Dish!)

    Easy Cashew Curry (An Anti-Inflammatory Dish!)

    Posted on by Amy MS, RD, LDN

    Easy Cashew Curry (An Anti-Inflammatory Dish!)

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    Easy Cashew Curry (An Anti-Inflammatory Dish!)

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    • Author: Amy MS, RD, LDN
    • Total Time: 25 minutes
    • Yield: 6 Servings 1x
    • Diet: Vegan
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    Description

    Easy Cashew Curry is a creamy, anti-inflammatory dish brimming with cashews and vibrant vegetables, simmered in a blend of soothing spices. This comforting meal is not only delicious but also quick, making it a perfect weeknight meal.

    Ingredients

    Units Scale
    • 1 tbsp Olive Oil
    • 1/2 Large White Onion, diced
    • 4 Cloves Garlic, Minced
    • 1 tbsp Fresh Ginger, Minced
    • 2 tsp Turmeric
    • 2 tsp Ground Coriander
    • 1 tsp Smoked Paprika
    • 1 tsp Curry Powder
    • 1/2 tsp Ground Black Pepper
    • 2 tbsp Tomato Paste
    • 2 cups Vegetable Stock
    • 2 cups Coconut Milk
    • 2 cups Raw Cashews

    Instructions

    1. Heat a large sautee pan to medium heat. Add the olive oil, then the diced onion. Cook for 7-8 minutes until the onion is translucent and begins to brown slightly.
    2. Turn the heat down to low and add the garlic and ginger to the pan. Cook for 1-2 minutes.
    3. Next, add the spices, turmeric, coriander, smoked paprika and curry powder. Stir into the onion mixture. Then add the tomato paste and stir again.
    4. Next add the vegetable stock, stirring up any browned bits on the bottom of the pan (this is flavor!)
    5. Then add the coconut milk and cashews, stir again to combine.
    6. Bring the mixture to a simmer, cover and cook for 10 minutes.
    7. After 10 minutes check the curry, stir again and crack the lid to allow some steam to escape.
    8. Cook for another 10 minutes.
    9. Then, turn off the heat and add a pinch of salt if desired.
    10. Serve with brown rice, flatbread and sauteed greens for an anti-inflammatory packed meal.

    Notes

    1. If you like more heat, top the curry with crushed red pepper flakes, sriracha or your favorite hot sauce.
    • Prep Time: 5 minutes
    • Cook Time: 20 minutes
    • Category: Dinner, Vegan
    • Method: Stovetop
    • Cuisine: Sri Lankan

    Nutrition

    • Serving Size: 1 Serving
    • Calories: 414
    • Sugar: 5g
    • Sodium: 27mg
    • Fat: 35g
    • Carbohydrates: 19g
    • Fiber: 3g
    • Protein: 9g
    • Cholesterol: 0mg

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    Rainbow Crunch Salad with Miso Dressing

    Rainbow Crunch Salad with Miso Dressing

    Posted on by Amy MS, RD, LDN

    When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

    Rainbow Crunch Salad with Miso Dressing

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    Rainbow Crunch Salad with Miso Dressing

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    • Author: Amy MS, RD, LDN
    • Total Time: 10 minutes
    • Yield: 4 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Rainbow Crunch Salad, features a vibrant mix of crisp cabbage and crunchy textures tossed in a tangy and savory miso dressing.

    Ingredients

    Units Scale

    Salad:

    • 1 cup Shredded Green Cabbage
    • 1 cup Shredded Purple Cabbage
    • 1 cup Grated Carrots
    • 4 Scallions, sliced
    • 1 Bell Pepper, juilened
    • 1 cup Shelled Edamame (if frozen, be sure to thaw before adding to salad)

    Miso Dressing:

    • 2 tsp White Miso Paste
    • 1 Garlic Clove, minced
    • 1/4 cup PB Fit
    • 1/4 cup Soy Sauce
    • 2 tsp Sesame Oil
    • 2 tbsp Rice Wine Vinegar
    • 1 tbsp Honey
    • 1 tbsp Water
    • 1 tsp Chili Paste

    Instructions

    1. Add all the salad ingredients to a large mixing bowl. Using two spoons, toss the vegetables together. Set aside.
    2. In a medium-sized mixing bowl, add all the ingredients for the miso dressing. Whisk together until no lumps remain.
    3. Pour the dressing over top of the vegetables. Use the spoons to toss the vegetables and dressing together.
    4. Top with sliced almonds, roasted cashews or pepitas if you’d like extra crunch!

    Equipment

    • Prep Time: 10 minutes
    • Category: Salad
    • Method: No Cook

    Nutrition

    • Serving Size: 1 Serving
    • Calories: 154
    • Sugar: 27g
    • Sodium: 1145mg
    • Fat: 20g
    • Carbohydrates: 26g
    • Fiber: 20g
    • Protein: 7g
    • Cholesterol: 0mg

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    Anti-Inflammatory Granola

    Posted on by Amy MS, RD, LDN

    Anti-Inflammatory Granola

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    Anti-Inflammatory Granola

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    • Author: Amy MS, RD, LDN
    Print Recipe

    Ingredients

    Units Scale
    • 2 cups Old Fashioned Oats
    • 1 cup Unsweetened Coconut
    • 1/2 cup Ground Flaxseed
    • 1 cup Nuts
    • 1/2 cup Dried Cherries
    • 1 tsp Turmeric
    • 1 tsp Cinnamon
    • 1/4 tsp Ground Ginger
    • 1/4 tsp Cardamom
    • 1/4 cup Olive Oil
    • 1/4 cup Honey
    • 3 tbsp Water
    • Pinch Salt

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    Homemade Egg McMuffin (Thrive Muffin)

    Homemade Egg McMuffin (Thrive Muffin)

    Posted on by Amy MS, RD, LDN

    When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

    Homemade Egg McMuffin (Thrive Muffin)

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    Homemade Egg McMuffin (Thrive Muffin)

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    5 from 1 review

    • Author: Amy MS, RD, LDN
    • Total Time: 13 minutes
    • Yield: 1 1x
    Print Recipe

    Description

    Skip the drive-thru and make breakfast at home with our delicious Egg McMuffin recipe—nicknamed “Thrive Muffins” by my kids for good reason! These homemade versions are not only tastier and quicker to prepare but also a healthier choice compared to fast food. Enjoy a scrumptious breakfast that’s fresh, nutritious, and made with love.

    Ingredients

    Units Scale
    • 1 Whole Wheat English Muffin
    • 1 Egg
    • 1 Slice Canadian Bacon
    • 10 grams Sharp Cheddar Cheese
    • 1/2 tbsp Olive Oil

    Instructions

    1. Heat a large cast iron skillet over medium heat.
    2. Once the pan has heated up, add the olive oil.
    3. Spray a biscuit cutter that is the same size as your English Muffin with nonstick spray and place into the pan, top side down so that it sits flat in your pan.
    4. Split the English Muffin in half. Place each half cut side down into the heated pan with olive oil. Then add the Canadian bacon to the pan.
    5. Next, crack the egg into the center of the biscuit cutter. Cover with a small lid to speed up cooking time and get a perfectly cooked egg.
    6. After 2 minutes, flip the Canadian bacon and English Muffin.
    7. Then, using tongs or a pot holder, remove the lid from the egg (caution the lid is hot!). Use the tongs again to lift the biscuit cutter out of the pan, leaving the egg in the pan. Then, flip the egg over with a spatula to cook on the other side
    8. Place the cheese onto the top of the egg to allow the cheese to melt.
    9. After 2 more minutes of cooking, now it is time to plate!
    10. Using a spatula, move the English Muffin to a plate. Place the Canadian bacon on the bottom half of the muffin, then top with the egg and cheese and finally close the sandwich with the top of the muffin.

    Equipment

    • Prep Time: 3 minutes
    • Cook Time: 10
    • Category: Breakfast
    • Method: Stovetop
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Sandwich
    • Calories: 331
    • Sugar: 2g
    • Sodium: 563mg
    • Fat: 17g
    • Carbohydrates: 27g
    • Fiber: 3g
    • Protein: 18g
    • Cholesterol: 206mg

    Did you make this recipe?

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    Yellow Plum Sorbet

    Yellow Plum Sorbet

    Posted on by Amy MS, RD, LDN

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    Yellow Plum Sorbet

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    Yellow Plum Sorbet

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    • Author: Amy MS, RD, LDN
    • Total Time: 0 hours
    • Yield: 6 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Bright and refreshing, this plum sorbet combines ripe sorriso plums with a touch of lemon juice and a hint of honey for a delicious, summer treat. This recipe was developed for the Black Forest Farmer’s Market.

    Ingredients

    Units Scale
    • 1 1/2– 2 lbs Ripe Sorriso Plums
    • 2 tsp Lemon Juice
    • 1/2 cup Maple Syrup
    • 1/2 cup Water

    Instructions

    1. Halve, pit and cut plums into 1 1/2-inch dice. Place diced plums into a large sauce pan.
    2. To the sauce pan add maple syrup and lemon juice.
    3. Cover and bring to a simmer. Then, simmer uncovered for 8 minutes. Remove from heat and allow mixture to cool to room temperature.
    4. In a food processor or blender, blend the mixture until smooth. Then place the mixture into a container and chill for at least 2 hours.
    5. When the sorbet mixture is completely chilled, freeze the mixture using an ice cream maker, according to your machine’s directions.
    6. Once frozen, scoop into bowls and enjoy! Or place the frozen sorbet into a freezer-safe container and keep in the freezer until ready to enjoy.

    Equipment

    • Prep Time: 15 minutes
    • Cook Time: 10 minutes + 3 Hour Freeze Time
    • Category: Dessert
    • Method: Ice Cream Machine
    • Cuisine: Italian

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    Sweet Corn & Stone Fruit Summer Salad

    Sweet Corn & Stone Fruit Summer Salad

    Posted on by Amy MS, RD, LDN

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    Sweet Corn & Stone Fruit Summer Salad

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    Sweet Corn & Stone Fruit Summer Salad

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    5 from 1 review

    • Author: Amy MS, RD, LDN
    • Total Time: 15 minutes
    • Diet: Vegetarian
    Print Recipe

    Description

    This vibrant summer salad combines juicy peaches and ripe tomatoes with crisp, fresh sweet corn, all tossed in a zesty lime vinaigrette. This recipe was developed for the Black Forest Farmer’s Market.

    Ingredients

    Units Scale

    Salad:

    • 4 Ears Corn, shucked
    • 2 Ripe Peaches
    • 3 Tomatoes
    • 3 Spring Onions

    Lime-Honey VInaigrette:

    • 1/4 cup Olive Oil
    • 2 tsp Lime Zest
    • 2 tsp Lime Juice
    • 1 tbsp Maple Syrup or Honey
    • 2 tsp Dijon Mustard
    • 1/8 tsp Kosher Salt
    • 1/8 tsp Ground Black Pepper

    Instructions

    1. To make the dressing, whisk all ingredients together, then set aside.
    2. Cut the corn kernels off the cob and place into a large mixing bowl.
    3. Slice the peaches and place into the bowl with the corn.
    4. Dice the tomatoes into 1/2 inch dice and add to the bowl.
    5. Next, chop the spring onions and add to the bowl.
    6. Drizzle half the vinaigrette over top the salad and stir together with a spoon, taking care to not bruise the peaches!
    7. Taste the salad and add more dressing to your taste preferences. Enjoy!

    Equipment

    • Prep Time: 15 minutes
    • Category: Salad
    • Method: No Cook
    • Cuisine: American

    Did you make this recipe?

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    Cherry Oatmeal Bars

    Cherry Oatmeal Bars

    Posted on by Amy MS, RD, LDN

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    Cherry Oatmeal Bars

    Cherry Oatmeal Bars
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    Cherry Oatmeal Bars

    Cherry Oatmeal Bars

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    • Author: Amy MS, RD, LDN
    • Total Time: 35 minutes
    • Yield: 32 1x
    • Diet: Vegan
    Print Recipe

    Description

    Fresh cherry and oatmeal bars. The perfect dessert or grab & go snack that is packed full of antioxidants and fiber! This recipe was developed for the Park Union Farmer’s Market.

    Ingredients

    Units Scale

    Oatmeal Crumb:

    • 1 3/4 cup Oat Flour
    • 1 1/4 cup Old Fashioned Oats
    • 1 1/2 tsp Cinnamon
    • 1/4 tsp Salt
    • 1/4 tsp Baking Powder
    • 1/2 cup Coconut Oil
    • 1/2 cup Applesauce
    • 1/3 cup Maple Syrup
    • 1 tsp Vanilla Extract
    • 1 tsp Lemon Zest

    Cherry Filling:

    • 3 cups Pitted Cherries
    • 2 tbsp Maple Syrup
    • 1 tbsp Lemon Juice
    • 2 tsp Cornstarch

    Instructions

    1. Preheat oven to 350° F. Grease a 9×13 dark pan with nonstick spray. Set aside.
    2. In a small sauce pan, add the cherry filling ingredients, pitted cherries, maple syrup, lemon juice and cornstarch. Turn the heat to medium and bring the mixture to a low boil.
    3. In a large mixing bowl, add the oat flour, oats, cinnamon, baking powder and salt. Whisk together to combine.
    4. Next add the liquid ingredients, coconut oil, applesauce, maple syrup, vanilla extract and lemon zest.
    5. Using a spatula, stir the crumb mixture together.
    6. Set 3/4 cup of the mixture aside for the topping.
    7. Pour the remaining mixture into your prepared pan and spread evenly, pressing down with a spatula to ensure crumb crust cooks evenly.
    8. Par bake the crumb crust! Pop into the oven and bake for 10 minutes. This helps to get a slightly crispy bottom to your bars.
    9. After 10 minutes, remove the pan from the oven and spread the cherry filling evenly over top of the crumb crust. Top with the remaining filling by dropping small teaspoon size bits over top the cherry filling.
    10. Place the pan back into the oven and bake for an additional 20-25 minutes.
    11. Remove from the oven and allow to cool fully before slicing. Enjoy!

    Equipment

    • Prep Time: 15
    • Cook Time: 20
    • Category: Dessert, Snack
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Bar

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    Zucchini & Yellow Squash Rosettes

    Zucchini & Yellow Squash Rosettes

    Posted on by Amy MS, RD, LDN

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    Zucchini & Yellow Squash Rosettes

    Zucchini Rosette
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    Zucchini Rosette

    Zucchini & Yellow Squash Rosettes

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Total Time: 15 minutes
    • Yield: 40–50 Rosettes 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Zucchini and Yellow Squash Rosettes are a recipe that’s as beautiful as they are delicious. Packed with tangy goat cheese, sweet cranberries and crunchy pine nuts. This appetizer is perfect for impressing guests or adding elegance to any meal. This recipe was created for the Park Union Farmer’s Market.

    Ingredients

    Units Scale
    • 1 Medium Zucchini
    • 1 Medium Yellow Squash
    • 2 oz Goat Cheese
    • 1/2 tsp Lemon Zest
    • 1/2 tbsp Lemon Juice
    • 1/4 cup Dried Cranberries
    • 1/4 cup Pine Nuts

    Instructions

    1. Trim the ends of the zucchini and squash. Then, using a vegetable peeler, peel long ribbons of both the zucchini and squash.
    2. Mix the goal cheese filling. Using a microplane zester, zest and juice the lemon. In a small mixing bowl combine the goat cheese, lemon zest and lemon juice, Mix together with a fork to fully incorporate.
    3. Toast the pine nuts. Place the pine nuts into a dry skillet, in a single layer. Turn the heat to medium-low and toast for 2-3 minutes, continually stirring or tossing the skillet to
    4. Place the zucchini and squash ribbons onto a cutting board or work surface. Using a butter knife or small spatula, spread 1/2 to 1 tsp of goat cheese mixture onto each ribbon. Top the goat cheese with a few cranberries and pine nuts. Roll up. Continue until all the ribbons have been filled. Enjoy!

    Equipment

    • Prep Time: 15 minutes
    • Category: Appetizer
    • Method: No Cook
    • Cuisine: Mediterranean

    Nutrition

    • Serving Size: 3
    • Calories: 32
    • Sugar: 2g
    • Sodium: 12mg
    • Fat: 2g
    • Carbohydrates: 2g
    • Fiber: 0g
    • Protein: 2g
    • Cholesterol: 2mg

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    Blackberry Tart

    Blackberry Tart

    Posted on by Amy MS, RD, LDN

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    Blackberry Tart

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    Blackberry Tart

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 2 reviews

    • Author: Amy MS, RD, LDN
    • Total Time: 40 minutes
    • Yield: 8 Servings 1x
    • Diet: Vegan
    Print Recipe

    Description

    This healthy blackberry tart features a delicate olive oil crust, tart blackberries and fresh lemon for a show-stopper summertime treat!

     

    Ingredients

    Units Scale

    Tart Dough:

    • 1/2 cup Whole Wheat Flour
    • 3/4 cup All Purpose Flour
    • 2 tbsp Brown Sugar
    • 2 tsp Lemon Zest (zest from 1 medium-sized lemon
    • 1/3 cup Olive Oil
    • 1 Egg
    • 1/4 tsp Kosher Salt
    • 3–4 tbsp Ice Water (as needed to bring dough together)

    Tart Filling:

    • 16 oz Blackberries (fresh or frozen)
    • 5 tsp Lemon Juice
    • 3 tbsp Sugar
    • 1 tbsp All Purpose Flour
    • 1 tbsp Coarse Sugar (optional for topping)

    Instructions

    1. Preheat your oven to 400°F
    2. Spray a tart pan or pie pan with nonstick spray, set aside.
    3. In the bowl of a food processor add all the dough ingredients except water. Pulse together for 10-15 seconds to mix the dough. If the dough seems very crumbly, add ice water, 1 tablespoon at a time to bring the dough together. It should stay together when you pinch with your fingers.
    4. Grab you pie or tart pan and place your dough into the pan. Using your hands or the bottom of a measuring cup, press the dough evenly into the pan. Start at the center of the pan and work your way out to evenly distribute the dough around the entire pan and slightly up the edges, just as you would a pie crust. Refrigerate your dough while you mix up the filling.
    5. In a medium size bowl, add the blackberries, lemon juice, sugar and flour. Mix together gently with a spatula.
    6. Remove your tart crust from the refrigerator and pour the blackberry filling into the crust. Give the pan a gentle shake back and forth to evenly distribute the blackberries. Top the berries with 1 tablespoon of coarse sugar.
    7. Place the tart pan onto a sheet tray (this is a must if you do not want to spend the next day cleaning your oven!) and place into the oven.
    8. Bake at 400° F for 30 minutes.
    9. Remove from the oven and allow to cool at least 10 minutes before digging in. Enjoy!

    Equipment

    • Prep Time: 10 minutes
    • Cook Time: 30
    • Category: Dessert
    • Method: Bake
    • Cuisine: Mediterranean

    Nutrition

    • Serving Size: 1 Slice
    • Calories: 223
    • Sugar: 11g
    • Sodium: 83mg
    • Fat: 10g
    • Carbohydrates: 28g
    • Fiber: 4g
    • Protein: 4g
    • Cholesterol: 23mg

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    Dark Chocolate Cherry Cashew Bars

    Dark Chocolate Cherry Cashew Bars

    Posted on by Amy MS, RD, LDN

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    Dark Chocolate Cherry Cashew Bars

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    Dark Chocolate Cherry Cashew Bars

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy MS, RD, LDN
    • Total Time: 20 minutes
    • Yield: 16 Bars 1x
    • Diet: Vegetarian
    Print Recipe

    Ingredients

    Units Scale
    • 1 cup Raw Cashews
    • 1/2 cup Raw Almonds
    • 1/2 cup Unsalted Peanuts
    • 1/2 cup Dried Cherries
    • 2 tbsp Ground Flaxseed
    • 1/8 tsp Sea Salt
    • 3 tbsp Honey
    • 2 tbsp Maple Syrup
    • 1/2 cup Semi Sweet or Dark Chocolate Chips
    • 1 tsp Coconut Oil

    Instructions

    1. Preheat oven to 325° F. Line an 8×8 inch baking pan with parchment paper and set aside.
    2. In a large mixing bowl, add the nuts, cherries and flaxseed and stir together with a spatula.
    3. Set a small sauce pan over medium-low heat and add the honey and maple syrup. Cook until the liquid just starts to simmer. Remove from heat.
    4. Pour the liquid mixture over the nuts and stir with a spatula to combine. Then pour the mixture into your prepared pan. Working quickly, press the mixture evenly into the pan. (It helps to place another piece of parchment paper over top to press evenly and avoid getting your hands sticky!)
    5. Place into the oven and bake for 15 minutes.
    6. Remove from the oven and allow to cool for 15 minutes on a wire rack. Then place into the refridgerator to fully cool for 15 minutes.
    7. Just before the 15 minutes are up, make the chocolate for the bottom and deocrative topping.
    8. In a medium sized microwave safe bowl, add the dark chocolate chips and coconut oil. Microwave on 25 second intervals, stirring in between each, until the chocolate is just melted.
    9. Remove the bars from the refrigerator and place parchment onto a cutting board. Using a sharp knife, slice the bars into 16 equal portions.
    10. Set a silpat out on a large sheet tray.
    11. Using an spatula or spoon, spread a thin layer of chocolate onto the bottom of each bar. Place onto the silpat. Continue with remaining bars.
    12. Using the remaining chocolate, drizzle chocolate over top of the bars for a decorative finish.
    13. Place the bars back into the refrigerator for the chocolate to fully harden. Bars will keep in an airtight container for 5-7 days. Enjoy!

    Equipment

    • Prep Time: 5
    • Cook Time: 15
    • Category: Snack
    • Method: Bake

    Nutrition

    • Serving Size: 1 Bar
    • Calories: 143
    • Sugar: 11g
    • Sodium: 22mg
    • Fat: 8g
    • Saturated Fat: 2g
    • Unsaturated Fat: 6g
    • Carbohydrates: 15g
    • Fiber: 1g
    • Protein: 4g
    • Cholesterol: 0mg

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    Homemade Chocolate Chip Clif Bars

    Homemade Chocolate Chip Clif Bars

    Posted on by Amy MS, RD, LDN

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    Homemade Chocolate Chip Clif Bars

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    Homemade Chocolate Chip Clif Bars

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 2 reviews

    • Author: Amy MS, RD, LDN
    • Total Time: 10 minutes
    • Yield: 12 Bars 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Make your own homemade, no-bake Chocolate Chip Clif Bars!

    Ingredients

    Units Scale
    • 1 cup Pitted Dates
    • 1 cup Old Fashioned Oats
    • 1 cup Crisp Rice Cereal
    • 2 Scoops Vanilla Protein Powder
    • 2 tbsp Ground Flaxseed
    • 1/2 tsp Ground Cinnamon
    • 1/8 tsp Salt
    • 1/2 cup Cashew Butter
    • 1/4 cup Honey
    • 1 tsp Vanilla Extract
    • 1/4 cup Mini Chocolate Chips

    Instructions

    1. Set out an 8×8 baking pan and line with parchment paper, set aside.
    2. In the bowl of a food processor, add the dates and process until they are broken down into very small pieces.
    3. Next, add the remaining ingredients (except chocolate chips) the oats, rice cereal, protein powder, flaxseed, cinnamon, salt, cashew butter, honey, vanilla. Process again for 20 seconds.
    4. Remove the blade from the food processor. Add in the mini chocolate chips and stir with a spatula.
    5. Pour the mixture into your prepared pan and press evenly with your hands or the back of a measuring cup.
    6. Place the pan into the refrigerator to set for at least 30 minutes.
    7. After 30 minutes, remove the pan from the refrigerator. Lift out the parchment paper and place onto a cutting board.
    8. Cut the bars into 12 equal sections. Store in an airtight container in the refrigerator. Enjoy!

    Equipment

    • Prep Time: 10
    • Category: Snack
    • Method: No Cook

    Nutrition

    • Serving Size: 1 bar
    • Calories: 198
    • Sugar: 15g
    • Sodium: 84mg
    • Fat: 9g
    • Fiber: 2g
    • Protein: 6g
    • Cholesterol: 8mg

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    Crunchy Oats and Honey Granola Bars

    Crunchy Oats and Honey Granola Bars

    Posted on by Amy MS, RD, LDN

    Crunchy Oats & Honey Granola Bars

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    Crunchy Oats & Honey Granola Bars

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy MS, RD, LDN
    • Total Time: 23 minutes
    • Yield: 8 Bars 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    These bars are a homemade version of Nature Valley Oats ‘n Honey Bars made with wholesome oats, honey and simple pantry ingredients.

    Ingredients

    Units Scale
    • 1 1/2 cups Old Fashioned Oats
    • 1/3 cup Oat Flour
    • 1/2 tsp Ground Cinnamon
    • 1/4 tsp Baking Soda
    • 1/8 tsp Salt
    • 3 tbsp Coconut Oil
    • 3 tbsp Honey
    • 2 tbsp Brown Sugar
    • 1 tsp Vanilla Extract

    Instructions

    1. Preheat oven to 350 F. Line an 8×8 inch baking dish with parchment paper. Set aside
    2. In a small sauce pan, add the coconut oil, honey and brown sugar. Heat on medium low until the coconut oil has melted and the brown sugar dissolves into the mixture. Remove from heat.
    3. In a large mixing bowl, add the oats, oat flour, cinnamon, baking soda and salt.
    4. Next, pour the liquid ingredients into the bowl with the oats and stir with a spatula to combine.
    5. Pour the mixture into your prepared pan and spread evenly with a spatula.
    6. Bake for 15-18 minutes until the bars are slightly browned.
    7. Remove from the oven and cool on a wire rack.
    • Prep Time: 8
    • Cook Time: 15
    • Category: Snack, Bar
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Bar
    • Calories: 155
    • Sugar: 7g
    • Sodium: 76mg
    • Fat: 6g
    • Carbohydrates: 23g
    • Fiber: 2g
    • Protein: 3g
    • Cholesterol: 0mg

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    Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

    Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

    Posted on by Amy MS, RD, LDN

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    Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

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    Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy MS, RD, LDN
    • Total Time: 1 hour 30 minutes
    • Diet: Vegetarian
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    Description

    Market fresh produce turn these simple ingredients into a show-stopper appetizer, Roasted Turnips with Kale & Garlic Scape Chimichuri on top oven Baked Potato Chips! This recipe was created for the Black Forest Farmer’s Market.

    Ingredients

    Units Scale

    Roasted Turnips

    • 1 lb Turnips (4 cups) Trimmed, scrubbed and diced into 1/2-inch pieces
    • 2 tbsp Olive Oil
    • 1/2 tsp Kosher Salt
    • 1/4 tsp Paprika
    • 1/4 tsp Onion Powder
    • 1/4 tsp Garlic Powder
    • 1/4 tsp Ground Black Pepper

    Kale & Garlic Scape Chimichuri

    • 1 cup Baby Kale
    • 5 Garlic Scapes
    • 1/2 cup Olive Oil
    • 1 tbsp Red Wine Vinegar
    • 1 tbsp Lime Juice
    • 1/2 tsp Kosher Salt
    • 1/2 tsp Ground Black Pepper
    • 1/4 tsp Red Pepper Flakes (Optional)

    Oven Baked Potato Chips

    • 1 lb Russet Potatoes (2-3 potatoes), Scrubbed
    • 3 tbsp Olive Oil
    • 1 tsp Kosher Salt

    Instructions

    Roasted Turnips:

    1. Preheat oven to 400° F. Get out a sheet tray. Set aside.
    2. In a large bowl, toss together the turnips, olive oil, spices, salt and pepper.
    3. Spread the mixture out onto your sheet tray in an even layer.
    4. Roast for 25-30 minutes, stirring halfway through roasting until the turnips are nicely golden brown and slightly crispy.

    Kale and Garlic Scape Chimichuri:

    1. Into the bowl of a food processor, add all the ingredients, kale, garlic scapes, olive oil, red wine vinegar, lime juice, salt, pepper and red pepper flakes.
    2. Process on 15 second intervals until the chimichuri reaches your desired consistency. (Traditionally chimichuri is not blended until smooth but left slightly chunky.)
    3. Taste and adjust seasonings as needed.

    Oven Baked Potato Chips:

    1. Preheat oven to 375°F Convect or 400°F regular. Get out a large sheet tray and set aside.
    2. Using a mandoline or a sharp knife, slice the potatoes into 1/8″ slices. Place the slices into a large bowl of warm water. This helps to remove some of the starch from the potatoes.
    3. Drain the potato slices and pat them dry with a clean dish towel or paper towel.
    4. In a large bowl toss the potato slices with the olive oil and salt.
    5. Place the potato slices onto your sheet tray in one single layer. This make take a few rounds, do not overlap or the chips will not cook evenly.
    6. Bake for 10 minutes, then using a spatula, flip the chips over and bake for another 10 minutes on the other side. Take care in the last few minutes to watch so that the chips do not burn!
    7. Remove from the oven and allow to cool on a wire rack.

    Assembly:

    1. Place one chip onto a plate, top with a tablespoon of roasted turnips, then top with a drizzle of chimichuri. Continue with remaining ingredients. Enjoy!

    Equipment

    • Prep Time: 30
    • Cook Time: 60
    • Category: Appetizer
    • Method: Roast
    • Cuisine: Mediterranean

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    Whole Wheat Naan Bread

    Whole Wheat Naan Bread

    Posted on by Amy MS, RD, LDN

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    Whole Wheat Naan Bread

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    Whole Wheat Naan Bread

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy MS, RD, LDN
    • Total Time: 2 hours 25 minutes
    • Yield: 16 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Whole Wheat Naan Bread is soft, fluffy, and lightly charred, it’s the perfect accompaniment to Greek Chicken & Chickpeas.

    Ingredients

    Units Scale
    • 1 1/2 cups Warm Water
    • 2 tsp Honey
    • 2 tsp Dry Active Yeast
    • 2 tbsp Olive Oil
    • 1 1/2 tsp Kosher Salt
    • 1 1/2 cups Whole Wheat Flour
    • 3 cups All Purpose Flour
    • 3/4 cup Greek Yogurt

    Instructions

    1. Make the Dough. In a large bowl or stand mixer, add the warm water, honey and yeast. Allow the yeast to bloom for 4-5 minutes.
    2. When the yeast is bubbly, add the remaining ingredients. Using the dough hook attachment or a spatula, mix everything together until the dough is smooth and elastic (approximately 2- 4 minutes).
    3. Cover and allow to rise until doubled in size, about 2 hours.
    4. Roll & Cook Naan Bread.  Remove the dough from bowl and divide into 16 equal portions.
    5. Preheat a cast iron pan over medium high heat.
    6. With a rolling pin, roll one portion of dough out into an 8-inch circle.
    7. Place onto preheated pan and cook for 1 minute on each side. Then set aside to cool.
    8. Repeat until all dough has been cooked!

    Equipment

    • Prep Time: 10 minutes + 2 Hours
    • Cook Time: 15 minutes
    • Category: Bread, Mediterranean
    • Method: Stovetop
    • Cuisine: Mediterranean

    Nutrition

    • Serving Size: 1
    • Calories: 149
    • Fat: 2g
    • Carbohydrates: 27g
    • Fiber: 2g
    • Protein: 5g

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    Greek Chicken & Chickpeas

    Greek Chicken & Chickpeas

    Posted on by Amy MS, RD, LDN

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    Greek Chicken & Chickpeas

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    Greek Chicken & Chickpeas

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy MS, RD, LDN
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    Description

    Greek Chicken & Chickpeas is a flavorful and flexitarian dinner that will impress your guests and family!

    Ingredients

    Scale
    • 2 lbs Chicken Breasts, diced into 1-inch pieces
    • 2, 15oz Cans Chickpeas, drained and rinsed
    • 1 Large Onion, diced
    • 2 Lemons, zested and juiced
    • 4 Garlic Cloves, minced
    • 3/4 cup Olive Oil
    • 3 tsp Oregano
    • 2 tsp Kosher Salt
    • 1 tsp Ground Black Pepper

    Instructions

    1. Set out two separate mixing bowls, one will be for the chicken, the other for the chickpeas. (Note: If you do not mind the meat and chickpeas mixed together then feel free to use one large bowl!)
    2. To one bowl, mix up the marinade. Add the olive oil, diced onion, garlic, lemon zest and juice, oregano, salt and pepper. Whisk together to combine.
    3. Pour half of the marinade into the other bowl. You should have half of the marinade in each bowl.
    4. Add the chickpeas to one bowl and cover then add the chicken to the other bowl and cover it. Place both bowls into the refrigerator to marinate for at least 1 hour and up to 6 hours.
    5. When you are ready to cook. Heat two large cast iron pans over medium high heat. Add 2 tsp olive oil to each pan.
    6. When the pans are heated, add the chickpeas to one pan and the chicken to the other.
    7. Cook the chicken and chickpeas, stirring frequently, for 15-20 minutes until the chicken is cooked through and the chickpeas are crispy. The cast iron pan will help to crisp and slightly char the chicken and chickpeas. This is good flavor! (Note that the chicken should be cooked through to 165 F).
    8. Serve the chicken and chickpeas over whole wheat naan bread, tzatizki sauce, tomato and cucumber salad and top with feta and kalamata olives. Enjoy!

    Equipment

    Notes

    • Category: Dinner
    • Method: Stovetop
    • Cuisine: Greek

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    Tomato & Cucumber Salad

    Tomato & Cucumber Salad

    Posted on by Amy MS, RD, LDN

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    Tomato & Cucumber Salad

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    Tomato & Cucumber Salad

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy MS, RD, LDN
    • Total Time: 5 minutes
    • Yield: 4 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Tomato and cucumber salad is bright and fresh, the perfect topping for Greek Chicken and Chickpeas or simple side dish to add to any meal.

    Ingredients

    Units Scale
    • 1 pint Cherry Tomatoes
    • 1 English Cucumber, seeded and diced
    • 1/2 Small Red Onion, thinly sliced
    • 1 tbsp Dill, minced
    • 1/2 tbsp Olive Oil
    • 1 tbsp Red Wine Vinegar
    • 1/4 tsp Kosher Salt
    • 1/2 tsp Ground Black Pepper

    Instructions

    1. In a medium-sized mixing bowl, combine all ingredients.
    2. Gently mix together with a wooden spoon.
    3. Taste and adjust seasonings to your preference. Enjoy!

    Equipment

    • Prep Time: 5 minutes
    • Category: Salad
    • Method: No Cook
    • Cuisine: Greek

    Nutrition

    • Serving Size: 1/4
    • Calories: 36
    • Sugar: 2g
    • Sodium: 179g
    • Fat: 2g
    • Carbohydrates: 5g
    • Fiber: 1g
    • Protein: 1g
    • Cholesterol: 0mg

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    Tzatziki Sauce

    Tzatziki Sauce

    Posted on by Amy MS, RD, LDN

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    Tzatziki Sauce

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    Tzatziki Sauce

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy MS, RD, LDN
    • Total Time: 8 minutes
    • Yield: 16 Servings 1x
    Print Recipe

    Description

    Creamy homemade Tzatziki sauce is filled with cucumber, dill, lemon and garlic. The perfect accompaniment to your next Mediterranean meal.

    Ingredients

    Units Scale
    • 2 cups Greek Yogurt
    • 1 Cucumber, grated
    • 2 tbsp Lemon Juice
    • 2 Gloves Garlic, minced
    • 1 1/2 tbsp Dill, minced
    • 1/2 tsp Kosher Salt
    • 1/2 tsp Ground Black Pepper

    Instructions

    1. Set out a medium sized mixing bowl and place a clean dish towel over top.
    2. With a box grater, grate the entire cucumber right over the towel and bowl. Then, wring out the moisture from the cucumber using the towel. Discard the liquid and place the grated cucumber into the empty bowl.
    3. Add the remaining ingredients to the bowl and give it a thorough stir with a spoon or whisk.
    4. Cover and place into the refrigerator until ready to serve. The flavors will enhance with a little time in the fridge!

    Equipment

    • Prep Time: 8 minutes
    • Category: Sauce
    • Cuisine: Greek

    Nutrition

    • Serving Size: 1/16
    • Calories: 22
    • Sugar: 1g
    • Sodium: 92mg
    • Fat: 0g
    • Carbohydrates: 2g
    • Fiber: 0g
    • Protein: 3g
    • Cholesterol: 2mg

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    Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

    Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

    Posted on by Amy MS, RD, LDN

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    Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

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    Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy MS, RD, LDN
    • Total Time: 25 minutes
    Print Recipe

    Description

    Mediterranean Pesto Pasta is fresh, vibrant and satisfying! This dish is infinitely adaptable with your favorite veggies or in-season produce.

    Ingredients

    Units Scale
    • 1 lb Whole Wheat Penne Pasta
    • 1 lb Chicken Breast, cut into 1 1/2 inch dice
    • 2 Medium Zucchini
    • 2 Bell Peppers (Orange, Red or Yellow)
    • 1 pint Cherry Tomatoes
    • 2 Tbsp Olive Oil
    • 1 15 oz Can Chickpeas, drained and rinsed
    • 4 Tbsp Spinach Pesto

    Instructions

    1. Make your pesto and then set aside to cook the rest of the dish.
    2. Cook your pasta according to the box directions.
    3. While the pasta cooks, cook your chicken and veggies
    4. Heat a large skillet (cast iron pan if you have it!) over medium high heat, add 1 tbsp of olive oil
    5. When your pan is hot, add the chicken. Cook for 8-10 minutes until nicely browned and cooked through. Place cooked chicken on a plate and set aside.
    6. While the chicken cooks, prep your veggies. Rinse your veggies and get ready to chop!
    7. Dice the vegetables into 1 1/2 inch pieces
      1. Zucchini: Slice in half length-wise, then dice into half moon shape
      2. Bell Pepper: Cut around the pepper and remove the core, then slice into strips, then dice
      3. Cherry Tomatoes: Slice in half lengthwise
    8. Add another tablespoon of olive oil to the skillet and adjust skillet heat to medium. Add the chickpeas to the skillet.
    9. Next add the zucchini and bell pepper to your pan. Cook for 5-7 minutes, stirring occasionally and turning over the veggies to cook evenly on each side.
    10. Now its time to put the dish together!
    11. In a large bowl, add the 3-4 tablespoons of pesto to the bottom. Next, add the pasta, chicken and veggies, including the cherry tomatoes you chopped earlier. Top with another tablespoon of pesto. Using a large spoon, mix the dish together, taking care to not mash your veg!
    12. Taste the pasta and add additional pesto per your preference.
    13. Serve immediately and enjoy a taste of a Mediterranean Summer!

    Equipment

    • Prep Time: 10 minutes
    • Cook Time: 15 minutes
    • Category: Dinner, Mediterranean
    • Method: Stovetop
    • Cuisine: Italian

    Nutrition

    • Serving Size: 1/6
    • Calories: 460
    • Sugar: 7g
    • Sodium: 625mg
    • Fat: 14g
    • Carbohydrates: 77g
    • Fiber: 39g
    • Protein: 40g
    • Cholesterol: 74mg

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    Turmeric Pickled Onions

    Turmeric Pickled Onions

    Posted on by Amy MS, RD, LDN

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    Turmeric Pickled Onions

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    Turmeric Pickled Onions

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy MS, RD, LDN
    Print Recipe

    Description

    Packed with anti-inflammatory benefits and delicious flavor, Turmeric Pickled Onions are a great topping for any meal!

    Ingredients

    Units Scale
    • 1 Large Sweet Onion
    • 1 cup Distilled White Vinegar
    • 1/2 cups Water
    • 1 tbsp Kosher Salt
    • 1/4 cup Sugar
    • 1/2 tsp Turmeric
    • 1/4 tsp Ground Black Pepper

    Instructions

    1. Combine all the ingredients into a mason jar or a glass container with a lid.
    2. Allow to marinate for at least 12 hours, ideally 24 hours.
    3. Serve on top of fajitas, tacos, sandwiches, salads, so many ways!

     

    Equipment

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    Braided Pesto Garlic Knots

    Braided Pesto Garlic Knots

    Posted on by Amy MS, RD, LDN

    Braided Pesto Garlic Knots

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    Pesto Garlic Knots

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy MS, RD, LDN
    • Total Time: 45 minutes
    • Yield: 6 1x
    Print Recipe

    Description

    Braided Pesto Garlic Knots are delicious bites packed with spinach pesto, garlic and cheese. Perfect as an appetizer or side dish!

    Ingredients

    Units Scale

    Instructions

    1. Start by making the Whole Wheat Pizza Dough and Spinach Pesto.
    2. Roll the pizza dough into a square, roughly 12×12 inches.
    3. Using a spatula, spread the pesto onto the dough, leaving about a 1/2 inch border around all sides.
    4. Evenly sprinkle the mozzarella over the pesto.
    5. Next, take the top half of the dough and fold down to meet the bottom. You are basically folding the dough in half here. (Check out the video for a play-by-play!)
    6. Then, using a knife or bench scraper, cut the dough horizontally into 6 sections. You should have 6 rectangles at this point.
    7. Now, take one of your rectangles and vertically cut two slits into the dough, keeping the top portion intact. Continue with remaining rectangles.
    8. Next it’s time to braid! Take one of your rectangles and fold the left dough portion over the middle section then repeat with the left side. Continue braiding until you reach the end of the dough. Then, pinch the bottom of the dough to seal. Now take the end you sealed and roll it up towards the other end. You will now have a braided pesto knot! Continue with the rest of the rectangles.
    9. Place the knots into a 9×9 baking dish and brush with a little olive oil.
    10. Place into the oven and bake for 30-35 minutes until golden brown. Note if the tops get a little too brown, cover with foil for the last 5 minutes. Allow to cool slightly and serve with marinara sauce or extra pesto. Enjoy!
    • Prep Time: 15 minutes
    • Cook Time: 30 minutes
    • Category: Appetizer, Dinner
    • Method: Bake
    • Cuisine: Italian

    Nutrition

    • Serving Size: 1
    • Calories: 216
    • Sodium: 406mg
    • Fat: 7g
    • Carbohydrates: 33g
    • Fiber: 3g
    • Protein: 8g
    • Cholesterol: 6mg

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    Greek Chickpea Salad in a Jar

    Greek Chickpea Salad in a Jar

    Posted on by Amy MS, RD, LDN

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    Greek Chickpea Salad in a Jar

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    Greek Chickpea Salad in a Jar

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy MS, RD, LDN
    • Total Time: 8 minutes
    • Yield: 2 Salads 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Chickpea Greek Salad is the easiest and tastiest plant-based meal prep!

    Ingredients

    Units Scale

    Chickpea Greek Salad:

    • 1 Can, 15 oz Chickpeas, drained and rinsed
    • 1 Cucumber, Peeled, Seeded and Diced
    • 1/2 cup Cherry Tomatoes, sliced in half lengthwise
    • 1/4 cup Kalamata Olives
    • 1/4 cup Banana Peppers
    • 1/2 cup Feta Cheese
    • 1 cup Mixed Greens

    Greek Salad Vinaigrette:

    • 1/3 cup Red Wine or Balsamic Vinegar
    • 1/3 cup Olive Oil
    • 2 tsp Dijon Mustard
    • 2 tsp Honey
    • 1 tsp Oregano
    • 1/2 tsp Kosher Salt
    • 1/4 tsp Ground Black Pepper

    Instructions

    1. Add all the Greek Vinaigrette ingredients to a small bowl or mason jar and whisk to combine.
    2. Get out two large mason jars for the salads.
    3. Add 2 tbsp Greek Salad Vinaigrette to the bottom of each of the jars.
    4. Next, add the salad ingredients. 1/2 can of the drained, rinsed chickpeas to each jar.
    5. Then half the diced cucumber, half the cherry tomatoes, half kalamata olives and half banana peppers.
    6. Top with 1/4 cup feta cheese in each jar and finally 1/2 cup of Mixed Greens on top.
    7. Put the mason jar lid on and store in the refrigerator until you are ready to dig in!

    Equipment

    • Prep Time: 8 minutes
    • Category: Salad
    • Method: No Cook
    • Cuisine: Greek

    Nutrition

    • Serving Size: 1 Salad
    • Calories: 204
    • Sugar: 3g
    • Sodium: 643mg
    • Fat: 12g
    • Carbohydrates: 17g
    • Fiber: 2g
    • Protein: 8g
    • Cholesterol: 33mg

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    Apple Pie Overnight Oats

    Apple Pie Overnight Oats

    Posted on by Amy MS, RD, LDN

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    Apple Pie Overnight Oats

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    Apple Pie Overnight Oats

    Apple Pie Overnight Oats

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy MS, RD, LDN
    • Total Time: 5 minutes
    • Yield: 1 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Apple Pie Overnight Oats have all the warm and comforting flavors of apple pie in wholesome overnight oats. The best meal prep breakfast!

    Ingredients

    Units Scale
    • 1/2 cup Soy Milk (Unsweetened)
    • 1/4 cup Greek Yogurt
    • 1/2 cup Old Fashioned Oats
    • 1 Tbsp Maple Syrup
    • 1/2 tsp Cinnamon
    • 1/2 cup Diced Apple

    Topping:

    • 1 tsp Almond or Oat Flour
    • 1 tsp Maple Syrup
    • 1 tbsp Pecans, chopped

    Instructions

    1. Add all the ingredients (except the toppings) to a mason jar or container with a lid. Stir together to fully mix.
    2. Pop a lid on the mason jar or container and place into the refrigerator overnight.
    3. The next morning, mix up the topping and add to the top of your oats. Enjoy!

    Equipment

    • Prep Time: 5 minutes
    • Category: Breakfast
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 401
    • Sugar: 31g
    • Sodium: 84mg
    • Fat: 10g
    • Carbohydrates: 65g
    • Fiber: 7g
    • Protein: 16g
    • Cholesterol: 3mg

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    Almond Lemon Cookies

    Almond Lemon Cookies

    Posted on by Amy MS, RD, LDN

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    Almond Lemon Cookies

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    Almond Lemon Cookies Gluten Free

    Almond Lemon Cookies

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy RD, LDN
    • Total Time: 22 minutes
    • Yield: 11–12 cookies 1x
    • Diet: Gluten Free
    Print Recipe

    Description

    Lemon almond cookies are moist, light and gluten-free goodness!

    Ingredients

    Units Scale
    • 1 1/2 cups Almond Flour
    • 1/3 cup Honey
    • 1/8 tsp Baking Soda
    • 1 Medium Sized Lemon, Zested and Juiced
    • 1 Large Egg White
    • 2 tbsp Powdered Sugar
    • 2 tbsp Slivered Almonds (optional)

    Instructions

    1. Preheat oven to 350° F. Get out a baking sheet and set aside.
    2. Place the egg white into a small bowl and beat with a fork until slightly frothy. Set aside.
    3. In a medium-sized mixing bowl add the almond flour, lemon zest, lemon juice, honey, baking soda, and egg white. Stir together with a spatula. The mixture should resemble wet sand.
    4. Using a 1 1/2 inch scoop, scoop the dough and place onto the baking sheet. Continue until all dough has been used.
    5. Sprinkle each raw cookie with a few slivered almonds and gently press the cookies with your hands to flatten them every so slightly.
    6. Place the tray into the oven and bake the cookies for 12 minutes until just golden on the edges. You do not want to over cook!
    7. After 12 minutes, allow the cookies to cool on a wire rack for at least 10 minutes.
    8. Sprinkle with powdered sugar and enjoy!

    Equipment

    • Prep Time: 10 minutes
    • Cook Time: 12 minutes
    • Category: Dessert
    • Method: Bake

    Nutrition

    • Serving Size: 1
    • Calories: 124
    • Sugar: 10g
    • Sodium: 20mg
    • Fat: 8g
    • Carbohydrates: 13g
    • Fiber: 2g
    • Protein: 4g
    • Cholesterol: 0mg

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    Easy Tofu Scramble

    Easy Tofu Scramble

    Posted on by Amy MS, RD, LDN

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    Easy Tofu Scramble

    Tofu Scramble
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    Tofu Scramble

    Easy Tofu Scramble

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 12 minutes
    • Yield: 2 Servings 1x
    Print Recipe

    Description

    This easy tofu scramble is packed with protein and is a great way to start your day!

    Ingredients

    Scale
    • (1) Block Firm Tofu, 14 oz
    • 2 tsp Olive Oil
    • 2 tsp Nutritional Yeast
    • 3/4 tsp Ground Turmeric
    • 1/2 tsp Garlic Powder
    • l/4 tsp Onion Powder
    • Pinch Salt
    • Pinch Black Pepper
    • 1 tbsp Almond or Soy Milk, Unsweetened
    • Handful of Baby Spinach, (Optional)

    Instructions

    1. Heat the olive oil in a pan over medium high heat. Add the drained tofu and crumble with a spatula or a fork right in the pan.
    2. Cook the tofu for 4-5 minutes, stirring frequently until most of the moisture is gone.
    3. Turn the pan down to medium and add the nutritional yeast, turmeric, garlic powder, onion powder, salt and pepper and then stir into the tofu. Continue to cook another 5 minutes.
    4. Add the spinach (if using) and 1 tbsp plant-based milk and cook for 1 more minute until the spinach starts to wilt.
    5. Transfer to a plate and serve with sourdough toast, fruit and enjoy!

    Equipment

    • Prep Time: 2 minutes
    • Cook Time: 10 minutes
    • Category: Breakfast

    Nutrition

    • Serving Size: 1
    • Calories: 260
    • Sugar: 0g
    • Sodium: 127mg
    • Fat: 14g
    • Saturated Fat: 2g
    • Unsaturated Fat: 4g
    • Carbohydrates: 7g
    • Fiber: 6g
    • Protein: 27g
    • Cholesterol: 0mg

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    Nut-Free Protein Granola Bars

    Nut-Free Protein Granola Bars

    Posted on by Amy MS, RD, LDN

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    Nut-Free Protein Granola Bars

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    Nut-Free Protein Granola Bars

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 15 minutes
    • Yield: 8 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    These protein granola bars are a great snack or pre-workout boost. Plus they are nut-free!

    Ingredients

    Units Scale
    • 1 1/2 cups Old Fashioned Oats
    • 1/4 cup Oat Flour
    • 1/3 cup Protein Powder
    • 2 tbsp Flaxseed + 2 tbsp water
    • 1/4 tsp Salt
    • 1/2 tsp Ground Cinnamon
    • 3 tbsp Mini Chocolate Chips
    • 1/4 cup Coconut Oil
    • 1/4 cup Honey
    • 1 tsp Vanilla Extract

    Instructions

    1. Preheat oven to 350 F. Line a 10×4″ pan (bread/loaf pan) with parchment paper and set aside.
    2. In a small bowl, mix together the flaxseed and water. Allow the flaxseed to soak up the water while you mix the remaining ingredients.
    3. To a large mixing bowl add the oats, oat flour, protein powder, and salt. Mix together with a wooden spoon or spatula.
    4. To a microwave safe bowl, add the coconut oil and heat on 20 second internals until melted. Then add the honey and vanilla extract and stir to mix. Then add the flaxseed water mixture and stir together.
    5. Next, pour the coconut oil mixture into the oat mixture and stir together. Add the mini chocolate chips and stir again. The mixture should resemble wet sand.
    6. Using a spatula, scoop the mixture into your prepared pan, spreading it evenly throughout the pan. Then, using your hands, the spatula or the bottom of a measuring cup press the dough firmly and evenly into the pan.
    7. Place into the oven and bake for 10-12 minutes until slightly browned on top.
    8. Allow the pan to cool on a wire rack for at least 10 minutes. Remove the parchment paper from the pan and allow the granola bars to cool on the wire rack for another 15 minutes until fully cooled.
    9. Using a knife, cut the bars into 8 servings. Enjoy!
    10. Optional Topping:
      1. In a microwave safe bowl add 1 tbsp chocolate chips and 1/2 tsp coconut oil. Microwave on 20 second intervals until melted.
      2. Using a spoon, drizzle the melted chocolate across the tops of the bars. Allow to cool for the chocolate to set.

    Equipment

    • Prep Time: 5 minutes
    • Cook Time: 10 minutes
    • Category: Snack, Dessert
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Bar
    • Calories: 207
    • Sugar: 13g
    • Sodium: 83mg
    • Fat: 10g
    • Saturated Fat: 7g
    • Unsaturated Fat: 2g
    • Carbohydrates: 26g
    • Fiber: 2g
    • Protein: 6g
    • Cholesterol: 3mg

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    Black Bean & Sweet Potato Enchiladas

    Black Bean & Sweet Potato Enchiladas

    Posted on by Amy MS, RD, LDN

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    Black Bean & Sweet Potato Enchiladas

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    Black Bean & Sweet Potato Enchiladas

    Black Bean & Sweet Potato Enchiladas

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 55 minutes
    • Yield: 12 Enchiladas 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    These enchiladas are sure to be your next weeknight favorite dinner! Black Bean & Roasted Sweet Potato Enchiladas are packed with flavor and fiber in each bite.

    Ingredients

    Units Scale

    Roasted Sweet Potatoes:

    • 1 Large Sweet Potato, peeled and small diced to 1/2″ inch
    • 2 tsp Olive Oil
    • 1/4 tsp Ground Cumin
    • 1/4 tsp Chili Powder
    • 1/4 tsp Smoked Paprika

    Enchiladas:

    • 2 cans, 15 oz Black Beans, drained and rinsed
    • 1 Red Bell Pepper, diced
    • 2 Scallions, diced
    • 1 cup Cheddar Cheese, Grated
    • 1 tsp Chili Powder
    • 1/2 tsp Ground Cumin
    • 1/2 tsp Smoked Paprika
    • 1/4 tsp Onion Powder
    • 1/4 tsp Garlic Powder
    • 1/4 tsp Kosher Salt
    • 10–12 Flour Tortillas, about 8-inches in diameter

    Instructions

    Roasted Sweet Potatoes:

    1. Preheat your oven to 400° F. Get out a large sheet tray and set aside.
    2. Place your diced sweet potato on the sheet tray, then add spices and mix together with clean hands or a spatula.
    3. Pop the sweet potato sheet tray into the oven and roast for 20-25 minutes until nicely browned, stirring halfway.

    Enchiladas:

    1. Prepare a 9×13 baking dish by coating it in nonstick spray. Set aside.
    2. While the sweet potato roasts, mix up the enchilada filling. Into a large bowl add all the filling ingredients, black beans, bell pepper, scallions, grated cheese, chili powder, cumin, paprika, onion powder, garlic powder and salt. Give the mixture a stir with a spoon or spatula.
    3. After the sweet potato has roasted and cooled slightly, add to the black bean mixture and give the filling mixture one more mix with your spoon.
    4. Next roll up the enchiladas. Place one tortilla on your work surface, add 1/2 cup of enchilada filling to one end of the tortilla, then carefully, lift up the end of the tortilla to fold it over the filling and then roll it up and place into your baking dish. Continue with the remaining filling and tortillas.
    5. Turn your oven down to 350 F and bake the enchiladas for 25-30 minutes until they just start to brown and crisp at the edges.
    6. Top with your favorite toppings such as a dollop of Greek Yogurt, salsa, guacamole and a dash of hot sauce. Enjoy!

    Equipment

    Notes

    1. Nutrition facts are for 2 enchiladas, without toppings.
    • Prep Time: 25 min
    • Cook Time: 30 min
    • Category: Dinner
    • Method: Bake
    • Cuisine: Mexican

    Nutrition

    • Serving Size: 2 Enchiladas
    • Calories: 160
    • Sugar: 8g
    • Sodium: 485mg
    • Fat: 11g
    • Carbohydrates: 21g
    • Fiber: 12g
    • Protein: 7g
    • Cholesterol: 9mg

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    Carrot Cake Quick Bread

    Carrot Cake Quick Bread

    Posted on by Amy MS, RD, LDN

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    Carrot Cake Quick Bread

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    Carrot Cake Quick Bread

    Carrot Cake Quick Bread

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 1 hour
    • Diet: Vegetarian
    Print Recipe

    Description

    Carrot Cake Quick Bread combines the flavors of classic carrot cake with a healthy twist. Packed with shredded carrots, warm spices, and a touch of sweetness, it’s the perfect treat for breakfast, snack time, or a light dessert!

    Ingredients

    Units Scale

    Carrot Cake Bread:

    • 3/4 cup All Purpose Flour
    • 1/2 cup Oat Flour
    • 1/2 cup Whole Wheat Flour
    • 1 tsp Baking Powder
    • 1/2 tsp Baking Soda
    • 1/2 tsp Salt
    • 1 1/2 tsp Ground Cinnamon
    • 1/2 tsp Nutmeg
    • 1/2 tsp Cardamom (Optional)
    • 2 Tbsp Ground Flaxseed
    • 1/2 cup Olive Oil
    • 1/2 cup Honey
    • 1/2 cup Unsweetened Applesauce
    • 1 cup Grated Carrot
    • 2 Eggs
    • 1 tsp Vanilla Extract
    • 1/3 cup Walnuts, chopped

    Icing Glaze:

    • 1/4 cup Powdered Sugar
    • 2 tsp Milk

    Instructions

    1. Set out all ingredients and equipment needed for happy baking!
    2. Preheat oven to 325° F. Spray a bread pan with nonstick cooking spray and set aside.
    3. In a large mixing bowl, add all the dry ingredients and whisk together (Oat Flour, AP Flour, Wheat Flour, Baking Powder, Baking Soda, Salt, Cinnamon, Nutmeg, Cardamom, Flaxseed).
    4. In a medium mixing bowl add the wet ingredients and whisk to combine (Olive Oil, Honey, Applesauce, Carrot, Eggs, Vanilla Extract).
    5. Next, pour the wet ingredients into the dry ingredients and mix together with a spatula. Take care to not over mix!
    6. Add in the chopped walnuts to the batter.
    7. Pour the batter into prepared bread pan and bake for 40-50 minutes, until just browned around the edges and a toothpick comes out clean from the center. *Note! Keep an eye on your quick bread. If it starts to brown too much before the 50 minutes, cover your bread pan with foil and place back into the oven to finish cooking.*
    8. Remove from the oven and allow to cool on a wire rack for 5 minutes. Then, run a butter knife along the edges of the pan and carefully remove the bread from the pan.
    9. While the bread cools, prepare the glaze icing
    10. In a small bowl whisk together the powdered sugar and 2 tsp milk.
    11. Using a spoon, drizzle the icing over top of the bread.
    12. Slice into 1 inch sections and enjoy!

    Equipment

    Notes

    1. Keep an eye on your quick bread. If it starts to brown too much before the 50 minutes, cover your bread pan with foil and place back into the oven to finish cooking.
    • Prep Time: 10 min
    • Cook Time: 50 min
    • Category: Dessert
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Slice
    • Calories: 233
    • Sugar: 13g
    • Sodium: 180mg
    • Fat: 11g
    • Carbohydrates: 29g
    • Fiber: 2g
    • Protein: 3g
    • Cholesterol: 27mg

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    Breakfast Granola Cups

    Breakfast Granola Cups

    Posted on by Amy MS, RD, LDN

    Breakfast Granola Cups

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    Granola Cups

    Breakfast Granola Cups

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 20 minutes
    • Yield: 8 cups 1x
    Print Recipe

    Description

    Homemade granola cups are a wholesome and nutritious breakfast or snack. Fill them with Greek Yogurt and berries for more protein, antioxidants and flavor.

    Ingredients

    Units Scale
    • 2 cups Old Fashioned Oats
    • 1/4 cup Ground Flaxseed
    • 3/4 tsp Ground Cinnamon
    • 1/4 cup Maple Syrup
    • 1/4 cup + 1 tbsp Peanut Butter
    • 1 Egg White

    Instructions

    1. Preheat oven to 350° F. Grease a muffin tin with nonstick spray or coconut oil, set aside.
    2. In a large bowl, combine the oats, flaxseed and cinnamon and stir together with a spatula.
    3. To a small microwave safe bowl, add the maple syrup and peanut butter. Microwave for 20-25 seconds just to soften the peanut butter so it is easy to stir.
    4. Next, pour the peanut butter mixture into the oat mixture. Stir together with a spatula, making sure that all dry ingredients are coated in the wet ingredients.
    5. Whisk the egg white with a fork until slightly frothy then pour into the oat mixture and stir together.
    6. Divide the oat mixture into 8 muffin cups. Using your fingers, press the the mixture into the muffin tin to form cup shapes. Continue with the remaining granola cups.
    7. Place muffin tin into the oven and bake for 15-18 minutes until the granola cups just start to turn golden brown.
    8. Allow the cups to cool in the muffin tin for at least 15 minutes. This is KEY, otherwise they will fall apart! Then, run a spatula or butter knife around the edge of each cup to gently release from the muffin tin.
    9. To serve, fill each cup with a spoonful of Greek Yogurt and top with fresh berries. Enjoy!
    • Prep Time: 5 minutes
    • Cook Time: 15 minutes
    • Category: Breakfast
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1 cup
    • Calories: 194
    • Sugar: 8g
    • Sodium: 53mg
    • Fat: 8g
    • Carbohydrates: 24g
    • Fiber: 3g
    • Protein: 9g
    • Cholesterol: 0mg

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    Key Lime Energy Bites

    Key Lime Energy Bites

    Posted on by Amy MS, RD, LDN

    When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

    Key Lime Energy Bites

    Key Lime Energy Bites
    Key Lime Energy Bites
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    Key Lime Energy Bites

    Key Lime Energy Bites

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 2 reviews

    • Author: Amy RD, LDN
    • Total Time: 10 minutes
    • Yield: 14 1x
    • Diet: Gluten Free
    Print Recipe

    Description

    Zesty Key Lime Energy Bites: Tangy citrus bliss meets wholesome energy in these no-bake bites! Perfect for a refreshing snack boost anytime.

    Ingredients

    Scale
    • 1 cup Pitted Dates
    • 1/2 cup Raw Cashews
    • 1 Scoop Vanilla Protein Powder
    • 1/2 cup Unsweetened Shredded Coconut (Plus 1/4 cup for optional topping)
    • Zest from 1 Lime
    • 2 tsp Lime Juice
    • 1/2 tsp Vanilla Extract
    • 1–3 tsp Water (if needed)

    Instructions

    1. Add the dates and cashews to the bowl of a food processor. Process for 1-2 minutes until the dates and nuts are broken down into small pieces.
    2. Add remaining ingredients (except for water). Blend until fully combined and the mixture forms into a ball.
    3. Add 1-3 tsp of water to the mixture if needed to bring together.
    4. Using a 1-inch scoop or tablespoon, scoop out the mixture and then roll gently in your hands to form them into ball shape. This should yield about 14-16 energy bites.
    5. To make them extra pretty, roll them in the extra 1/4 cup unsweetened shredded coconut.

    Equipment

    Notes

    1. Tip! To get the coconut to stick to the bites the best, roll them in a shallow bowl with 1 tbsp of water, then roll in the coconut.
    • Prep Time: 10 minutes
    • Category: Snack
    • Method: Food Processor
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Energy Bite
    • Calories: 68
    • Sugar: 4g
    • Sodium: 10mg
    • Fat: 4g
    • Carbohydrates: 7g
    • Fiber: 1g
    • Protein: 3g
    • Cholesterol: 3mg

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    Protein Pancakes

    Protein Pancakes

    Posted on by Amy MS, RD, LDN

    Protein Pancakes

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    Protein Pancakes

    Protein Pancakes

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy RD, LDN
    • Total Time: 15 minutes
    • Yield: 6 Pancakes 1x
    Print Recipe

    Ingredients

    Units Scale

    Instructions

    1. In a large bowl, add the 1 cup pancake mix, egg and milk. Whisk together.
    2. Heat a griddle or large skillet over medium heat.
    3. Spray with nonstick spray. Drop spoonfuls of batter onto the pan so that you have 6 pancakes.
    4. Allow to cook for 2-3 minutes until bubbles begin to form on top of the pancakes.
    5. Flip the pancakes and allow to cook for another minute.
    6. Top with your favorite pancake toppings, fruit, maple syrup, peanut butter, and enjoy!
    • Prep Time: 5 minutes
    • Cook Time: 10 minutes
    • Category: Breakfast
    • Method: Griddle
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 100
    • Sugar: 2g
    • Sodium: 160mg
    • Fat: 2g
    • Carbohydrates: 14g
    • Fiber: 2g
    • Protein: 6g
    • Cholesterol: 31mg

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    Mediterranean Egg Wrap

    Mediterranean Egg Wrap

    Posted on by Amy MS, RD, LDN

    Mediterranean Egg Wrap

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    Mediterranean Egg Wrap

    Mediterranean Egg Wrap

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 15 minutes
    • Yield: 1 Serving 1x
    Print Recipe

    Description

    This Mediterranean Egg Wrap is a mix between an omelet and a breakfast burrito but it is so much better than both of those! Plus, it packs in 31 grams of protein per serving!

    Ingredients

    Units Scale
    • 3 Eggs
    • 1 Tbsp Greek Yogurt
    • 2 Tbsp Unsweetened Soy Milk
    • 2 tsp Olive Oil
    • 3 Tbsp Red Bell Pepper, diced
    • 1 oz Baby Bella Mushrooms
    • 1/4 cup Raw Baby Spinach
    • 3/4 oz Cheddar Cheese, grated
    • 1 Whole Wheat Tortilla

    Instructions

    1. Heat a nonstick skillet to medium heat. Add 2 tsp olive oil.
    2. When the pan is heated up, add the peppers and mushrooms and sautee for 1-2 minutes until the mushrooms are nicely browned.
    3. Next add a handful of spinach and sautee for 1 minute.
    4. While the spinach and veggies cook, whisk up the eggs, milk, Greek Yogurt and salt and pepper in a bowl.
    5. Then, pour the egg into the pan, over top of the veggies. Give the pan a little shake to spread the eggs out evenly.
    6. Place the tortilla on top of the egg mixture and allow to cook for 4-5 minutes.
    7. After 5 minutes, run your spatula around the outside edge of the egg to make sure it will easily release and that it is cooked through.
    8. Using a large spatula, flip the mixture over so that the tortilla is now on the bottom. Add the grated cheese and allow the tortilla to brown for 1 minute.
    9. Finally, roll or fold the tortilla egg up. I find that folding into thirds like a letter works well. Then, give the roll up a little press with your spatula to fully crisp the bottom.
    10. Now, slide it onto a plate, cut in half on a diagonal and dig in!
    • Prep Time: 5 minutes
    • Cook Time: 10 minutes
    • Category: Breakfast
    • Method: Skillet
    • Cuisine: Mediterranean

    Nutrition

    • Serving Size: 1
    • Calories: 461
    • Sugar: 2g
    • Sodium: 364
    • Fat: 25g
    • Carbohydrates: 27g
    • Fiber: 4g
    • Protein: 31g
    • Cholesterol: 580mg

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    High-Protein Almond Joy Overnight Oats

    High-Protein Almond Joy Overnight Oats

    Posted on by Amy MS, RD, LDN

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    High-Protein Almond Joy Overnight Oats

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    High Protein Almond Joy Overnight Oats

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy RD, LDN
    • Total Time: 5 minutes
    • Yield: 1 Serving 1x
    Print Recipe

    Description

    Packed with 28 grams of protein, (and no protein powder!) these overnight oats will fill you up and leave you satisfied!

    Ingredients

    Units Scale
    • 1/2 cup Unsweetened Soy Milk
    • 1/4 cup Greek Yogurt
    • 1 Tbsp Maple Syrup
    • 1 Tbsp Almond Butter
    • 1/8 tsp Almond Extract
    • 3 Tbsp Hemp Hearts
    • 1/2 cup Old Fashioned Oats
    • 1 Tbsp Semi-Sweet Mini Chocolate Chips
    • 1 tsp Unsweetened Shredded Coconut
    • 1 tsp Sliced Almonds

    Instructions

    1. Add all the ingredients (except the coconut and slice almonds) into a mason jar. Give the mixture a thorough mix with a spoon.
    2. Pop a lid onto the jar and place it into the refrigerator overnight.
    3. The next morning, top with the coconut and sliced almonds. Enjoy!

    Equipment

    • Prep Time: 5 minutes
    • Category: Breakfast
    • Method: No Cook
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 635
    • Sugar: 25g
    • Sodium: 31mg
    • Fat: 34mg
    • Carbohydrates: 61g
    • Fiber: 11g
    • Protein: 28g
    • Cholesterol: 3mg

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    Mocha Date Truffles

    Mocha Date Truffles

    Posted on by Amy MS, RD, LDN

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    Mocha Date Truffles

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    Mocha Date Truffles

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 25 minutes
    • Yield: 20 Truffles 1x
    Print Recipe

    Description

    Decadent truffles made with dates

    Ingredients

    Units Scale

    Truffle Filling:

    • 1 1/2 cups Pitted Dates
    • 2 tbsp Brewed Coffee
    • 2 tsp Coconut Oil
    • 1/4 cup Cocoa Powder

    Chocolate Coating & Toppings:

    • 1/2 cup Semi-Sweet Chocolate Chips
    • 1 tbsp Coconut Oil
    • Optional Toppings: Sea Salt, Chopped Pecans, Unsweetened Shredded Coconut

    Instructions

    1. In a heat-proof bowl, add the dates and cover with hot water. Let the dates soak for 5 minutes to help them soften.
    2. Drain the dates then add them to the bowl of your food processor, along with the 2 tbsp brewed coffee.
    3. Process until the dates are broken down into small pieces.
    4. Next, add the coconut oil and vanilla extract. Process again until the date mixture becomes slightly smooth.
    5. Now, add the cocoa powder and process again! Stop and scrape down your bowl and then process again. This make take 2-4 minutes depending on your food processor. You are looking for a fairly smooth mixture.
    6. Now it’s time to roll our truffles! Prep a sheet tray with parchment paper and set out on your work surface. Also, grab a bowl and fill it with water to help keep the filling from sticking to your hands.
    7. Scoop out 1/2 tbsp of filling, wet your hands with the water and roll into ball shape, then place onto your parchment paper tray. Continue until all the truffle filling has been rolled.
    8. Next, pop the tray of truffle balls into the freezer to firm up for 15 minutes.
    9. Before you get the truffles out of the freezer, make the chocolate coating
    10. In a microwave safe bowl, add the chocolate chips and coconut oil. Microwave for 25 second intervals, stirring in between each interval, until the chocolate is melted.
    11. Get your toppings ready and set out next to the melted chocolate
    12. Pull the tray of truffle balls out of the freezer.
    13. Dip each truffle ball into the melted chocolate and using a fork, roll the chocolate around and then let some of the chocolate drip off before popping back onto the parchment paper. While the chocolate is still melty, add a sprinkle of your topping of choice.
    14. Continue with the remaining truffles until they are all coated and topped!
    15. Pop the truffles into the fridge to let the chocolate set up and harden for at least 10 minutes.
    16. Enjoy these little bites of chocolate goodness!

    Equipment

    • Prep Time: 10 minutes
    • Cook Time: 15
    • Category: Dessert
    • Method: No Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Truffle
    • Calories: 57
    • Sugar: 7g
    • Sodium: 0mg
    • Fat: 3g
    • Carbohydrates: 9g
    • Fiber: 1g
    • Protein: 0g
    • Cholesterol: 0mg

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    Black Bean Brownies with Peanut Butter Swirl

    Black Bean Brownies with Peanut Butter Swirl

    Posted on by Amy MS, RD, LDN

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    Black Bean Brownies with Peanut Butter Swirl

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    Black Bean Brownies with Peanut Butter Swirl

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy RD, LDN
    • Total Time: 30 minutes
    • Yield: 16 Brownies 1x
    Print Recipe

    Description

    Black Bean Brownies are fudgy and rich with a hint of peanut butter, a delicious dessert!

    Ingredients

    Units Scale

    Brownie Batter:

    • 1 Can, 15 oz Black Beans, Drained and Rinsed (no, or low-sodium if you can find it)
    • 1/2 cup Maple Syrup
    • 2 Eggs
    • 2 Tbsp Olive Oil
    • 1/4 tsp Espresso Powder
    • 1/4 tsp Kosher Salt
    • 1 tsp Baking Powder
    • 1/4 cup Cocoa Powder
    • 1/4 cup Oat Flour
    • 1/2 cup Chocolate Chips

    Peanut Butter Swirl:

    • 1/2 cup PBFit Peanut Butter Powder
    • 4–5 tbsp Soy Milk (or milk of your preference)

    Instructions

    1. Preheat your oven to 350° F and spray an 8×8 inch pan with nonstick spray, then set aside.
    2. To the bowl of a food processor, add the black beans and maple syrup. Process until smooth.
    3. Next, add the two eggs and process again.
    4. Then, add the olive oil, espresso powder, salt, baking powder, cocoa powder and oat flour and process again to combine all ingredients.
    5. Next, remove the blade from the food processor, scrape down the batter and add the chocolate chips, stirring with a spatula.
    6. Then, pour the batter into your prepared pan and set aside while you make the peanut butter swirl.
    7. To a medium size bowl, add the PBFit and 5 tablespoons of milk. Whisk together. The consistency should be a little thinner than regular peanut butter. If it is too thick, add another tablespoon of milk.
    8. To make the swirl, drop dollops of the PBFit mixture onto the brownie batter, spreading them evenly over top of the batter. Then, using a butter knife, start from one corner and drag the knife through the batter and PB from one end of the pan to the other. Continue going back and forth until you reach the other side of the pan. Then, rotate the pan 90 degrees to create swirls in the other direction. Again, start from one corner and go up and back, snaking your way across the batter. Continue until you get the look that you like.
    9. Place the brownies into the oven and bake for 20 minutes until they are set.
    10. Allow brownies to cool for 15 minutes before digging in. Enjoy!

    Equipment

    • Prep Time: 10 minutes
    • Cook Time: 20 minutes
    • Category: Dessert
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Brownie
    • Calories: 132
    • Sugar: 11g
    • Sodium: 146g
    • Fat: 5g
    • Carbohydrates: 18g
    • Fiber: 2g
    • Protein: 4g
    • Cholesterol: 26mg

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    Greek Yogurt Ranch Dip

    Greek Yogurt Ranch Dip

    Posted on by Amy MS, RD, LDN

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    Greek Yogurt Ranch Dip

    Greek Yogurt Ranch Dip
    Greek Yogurt Ranch Dip
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    Greek Yogurt Ranch Dip

    Greek Yogurt Ranch Dip

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 5 minutes
    • Yield: 2 Servings 1x
    Print Recipe

    Description

    This protein-packed take on classic ranch dip is the perfect appetizer or snack.

    Ingredients

    Units Scale
    • 1/2 cup Greek Yogurt
    • 1 tsp Nutritional Yeast
    • 1 tsp Dried Parsley
    • 1/4 tsp Dried Chives
    • 1/4 tsp Garlic Powder
    • 1/4 tsp Onion Powder
    • 1/8 tsp Dried Dill
    • 1/8 tsp Salt
    • 1 1/2 tsp Apple Cider Vinegar

    Instructions

    1. Add all ingredients to a bowl or mason jar.
    2. Whisk together until all spices are incorporated into the yogurt.
    3. Enjoy as a dip for veggies, a spread on wraps and sandwiches, whatever combination you like!

    Equipment

    Notes

    1. To make this into a salad dressing, thin it out with 2-3 tablespoons of water and whisk together.
    • Prep Time: 5 minutes
    • Category: Dips
    • Method: No Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1/4 cup
    • Calories: 45
    • Sugar: 2g
    • Sodium: 171mg
    • Fat: 0g
    • Carbohydrates: 3g
    • Fiber: 0g
    • Protein: 7g
    • Cholesterol: 3mg

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    Mini Rosemary & Parmesan Focaccia Bites

    Mini Rosemary & Parmesan Focaccia Bites

    Posted on by Amy MS, RD, LDN

    Mini Rosemary Focaccia Bites

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    Mini Rosemary & Parmesan Foccacia Bites

    Mini Rosemary & Parmesan Focaccia Bites

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 20 minutes
    • Yield: 12 1x
    Print Recipe

    Description

    Mini Rosemary & Parmesan Focaccia Bites are packed with protein and make the perfect pair with a cozy soup or a flavorful appetizer for your next dinner.

    Ingredients

    Units Scale
    • 1 cup Greek Yogurt
    • 1/2 cup All Purpose Flour
    • 1/2 cup Whole Wheat Flour
    • 1 1/2 tsp Baking Powder
    • 1/8 tsp Kosher Salt
    • 1 tbsp Rosemary, Minced
    • 1/4 cup + 1 tbsp Parmesan Cheese, Grated
    • 6 tsp Olive Oil
    • Flaked Sea Salt for topping, Optional

    Instructions

    1. Preheat oven to 400°F.
    2. Get a muffin tin out and prep for the foccacia bites by pouring 1/2 tsp olive oil into each muffin tin section.
    3. Then, make the dough. To the bowl of a stand mixer, add the Greek Yogurt, flours, baking powder, 1/4 cup Parmesan and salt. Mix on low until all ingredients are incorporated. (Alternatively you can add to a large bowl and mix by hand with a spatula.)
    4. Remove the bowl from the mixer and divide the dough into 12 equal portions.
    5. Then, take each dough portion and flatten slightly with your hands and place into the prepared muffin tin sections.
    6. Top each dough section with the minced rosemary and 1 tbsp grated Parmesan. Then top with a pinch of sea salt on each.
    7. Bake for 12-15 minutes until slightly golden.
    8. Carefully remove the bites from the muffin tin and allow to cool on a wire rack.
    • Prep Time: 5 minutes
    • Cook Time: 15 minutes
    • Category: Appetizer
    • Method: Bake
    • Cuisine: Italian

    Nutrition

    • Serving Size: 1
    • Calories: 84
    • Sugar: 1g
    • Sodium: 114mg
    • Fat: 3g
    • Carbohydrates: 9g
    • Fiber: 1g
    • Protein: 4g
    • Cholesterol: 4mg

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    Blackberry Compote

    Blackberry Compote

    Posted on by Amy MS, RD, LDN

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    Blackberry Compote

    Blackberry Compote

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 12 minutes
    Print Recipe

    Description

    This Blackberry Compote is an antioxidant packed topping for waffles, yogurt, pancakes or any dessert.

    Ingredients

    Units Scale
    • 1 pint Fresh Blackberries or 2 Cups Frozen Blackberries
    • 1 Tbsp Maple Syrup
    • 1 Tbsp Water
    • 1 Tbsp Lemon Juice

    Instructions

    1. Combine all ingredients into a small sauce pan.
    2. Bring the mixture to a boil, then turn down to simmer.
    3. Simmer for 10 minutes until the compote has thickened and the blackberries are slightly broken down.
    4. Allow to cool slightly before digging in, enjoy!

    Equipment

    Notes

    1. If you’re using frozen blackberries, pop a lid on to your sauce pan to bring the mixture up to a boil faster.
    2. For smaller bits of blackberries, use the back of a fork to break the fruit up a bit during the simmer process.
    3. Store the compote in a mason jar with a lid. It will keep in the refrigerator for about 2 weeks.
    • Prep Time: 2 minutes
    • Cook Time: 10 minutes
    • Category: Sauces
    • Method: Stovetop
    • Cuisine: American

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    Roasted Broccoli with Parmesan & Pepitas

    Roasted Broccoli with Parmesan & Pepitas

    Posted on by Amy MS, RD, LDN

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    Roasted Broccoli with Parmesan & Pepitas

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    Roasted Broccoli Parmesan Pepitas

    Roasted Broccoli with Parmesan & Pepitas

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 20 minutes
    • Diet: Vegetarian
    Print Recipe

    Description

    Roasted Broccoli with Parmesan and Pepitas is a simple and nourishing side dish packed with vitamins A, C, K and magnesium.

    Ingredients

    Units Scale
    • 1 Large Head Broccoli
    • 1/3 cup Parmesan, Grated
    • 1/4 cup Pepitas (Pumpkin Seeds)

    Instructions

    1. Preheat your oven to 425° F. Get a large sheet tray out and set aside.
    2. Using a large chef’s knife, trim the florets from the broccoli stem and place into a microwave safe bowl.
    3. Pour 2 tbsp of water into the bowl with broccoli, cover and microwave for 2 minutes to slightly steam the broccoli.
    4. Sprinkle half of the grated Parmesan onto your sheet tray. Then top with the broccoli florets, then sprinkle the pepitas over top and finally top with the remaining Parmesan.
    5. Place the broccoli into the oven and roast for 15-18 minutes until the cheese is melted and the broccoli is crispy.
    6. Remove from the oven and using a thin spatula, lift up the cheesy broccoli goodness and place onto a serving platter. Enjoy hot!

    Equipment

    • Prep Time: 5 minutes
    • Cook Time: 15 minutes
    • Category: Side, Lunch
    • Method: Roast
    • Cuisine: American

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    Crispy Roasted Chickpeas

    Crispy Roasted Chickpeas

    Posted on by Amy MS, RD, LDN

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    Crispy Roasted Chickpeas

    Crispy Roasted Chickpeas

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 27 minutes
    • Yield: 3 Servings 1x
    • Diet: Gluten Free
    Print Recipe

    Description

    Crispy roasted chickpeas are a crunchy, protein-packed snack that’s perfect for munching or adding to salads and bowls. Packed with fiber and flavor, they’re roasted to golden perfection for a nutritious bite in every handful!

    Ingredients

    Scale
    • 1 can, 15 oz, Chickpeas
    • 1 tbsp Olive Oil
    • 3/4 tsp Kosher Salt

    Instructions

    1. Preheat your oven to 400° F. Get a large sheet tray out and set aside.
    2. Drain and rinse your chickpeas. Then place them onto a clean kitchen towel or paper towels and pat them dry.
    3. Transfer the chickpeas to your baking sheet tray. Drizzle the olive oil over top and sprinkle with salt.
    4. Using your hands, or a spatula, mix the chickpeas, olive oil and salt so they chickpeas are nicely coated.
    5. Pop the sheet tray into the oven and roast for 25 minutes until crispy, stirring halfway.

    Equipment

    Notes

    1. This snack is infinitely adaptable! Add your favorite spices and seasonings to jazz them up.
    • Prep Time: 2 minutes
    • Cook Time: 25 minutes
    • Category: Snack
    • Method: Roast
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 127
    • Sugar: 0g
    • Sodium: 615mg
    • Fat: 3g
    • Carbohydrates: 19g
    • Fiber: 6g
    • Protein: 7g
    • Cholesterol: 0mg

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    Naturally Sweetened Hot Cocoa

    Naturally Sweetened Hot Cocoa

    Posted on by Amy MS, RD, LDN
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    Naturally Sweetened Hot Cocoa

    Naturally Sweetened Hot Cocoa

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 5 minutes
    • Diet: Vegetarian
    Print Recipe

    Description

    Sweetened with dates and a touch of honey, this hot cocoa is naturally sweet and dairy-free with no artificial ingredients, plus it’s easy on the tummy!

    Ingredients

    Units Scale
    • 1 cup Unsweetened Almond Milk
    • 2 Pitted Dates
    • 1 tbsp Cocoa Powder
    • 1 tbsp Honey (may also substitute Maple Syrup)
    • 1/4 tsp Ground Cinnamon
    • 1/4 tsp Vanilla Extract

    Instructions

    1. Place the almond milk into a microwave safe container. Microwave for 1-2 minutes to heat up.
    2. Pour the warm milk into a blender and then add the remaining ingredients to the blender.
    3. Blend on high for 1 minute until the mixture looks smooth.
    4. Pour into a mug and enjoy!
    • Prep Time: 2 minutes
    • Cook Time: 3 minutes
    • Category: Drink
    • Method: Blend

    Nutrition

    • Serving Size: 1
    • Calories: 157
    • Sugar: 28g
    • Sodium: 178mg
    • Fat: 3g
    • Saturated Fat: 1g
    • Unsaturated Fat: 2g
    • Carbohydrates: 35g
    • Fiber: 4g
    • Protein: 2g
    • Cholesterol: 0mg

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    Gingerbread Biscotti

    Gingerbread Biscotti

    Posted on by Amy MS, RD, LDN

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    Gingerbread Biscotti

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    Gingerbread Biscotti

    Gingerbread Biscotti

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 46 minutes
    Print Recipe

    Ingredients

    Units Scale
    • 1 cup Oat Flour
    • 1 cup Whole Wheat Flour
    • 2 tbsp Ground Flaxseed
    • 1/2 tsp Baking Soda
    • 1/4 tsp Kosher Salt
    • 1 1/2 tsp Ground Ginger
    • 1 1/2 tsp Ground Cinnamon
    • 1/2 tsp Cardamom
    • 1/4 tsp Ground Cloves
    • 1/3 cup Brown Sugar
    • 2 Eggs
    • 2 tbsp Molasses
    • 1 tsp Vanilla Extract

    Instructions

    1. Start by preheating your oven to 350 F. Line a sheet tray with a silpat or parchment paper, set aside.
    2. In a large mixing bowl, add the eggs, vanilla extract, brown sugar and molasses. Whisk together until all ingredients are fully incorporated.
    3. Next, add the oat flour, wheat flour, flaxseed, baking soda, spices and salt. Using a rubber spatula, stir the dry ingredients into the wet ingredients.
    4. Let the dough sit for at least 5 minutes. The oats will soak up some of the moisture and the batter will get slightly thicker.
    5. After the dough as rested, get your sheet tray and form the dough into logs. Wet your hands slightly and divide the dough in half, placing half on one side of the pan and the other on the other side.
    6. Using your hands or a bench scraper, form the dough into two logs that are about 7-inches long and 3-inches wide. Use your hands shape the dough so it is an even thickness.
    7. Place the sheet tray into the oven and bake for 18-20 minutes until the logs are firm to the touch.
    8. Move the biscotti logs onto a wire rack to cool for 15 minutes.
    9. After 15 minutes, slice the logs into biscotti! Take a sharp knife and slice the biscotti logs width-wise into 3/4-inch slices.
    10. Reduce the oven temperature to 300 F and bake for 6 minutes. Then, remove the tray from the oven and use a spatula to turn each biscotti over to cook on the other side. Place back into the oven and bake for another 6 minutes.
    11. Remove the biscotti to a wire rack and allow to cool fully. The biscotti will continue to harden as they cool.
    12. Dip into hot cocoa, coffee or tea and enjoy!

    Equipment

    • Prep Time: 10
    • Cook Time: 36
    • Category: Dessert, Snack
    • Method: Bake

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    Gingerbread Granola

    Gingerbread Granola

    Posted on by Amy MS, RD, LDN

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    Gingerbread Granola

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    Gingerbread Granola

    Gingerbread Granola

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy RD, LDN
    • Total Time: 30 minutes
    • Yield: 10 Servings 1x
    Print Recipe

    Description

    Gingerbread Granola is a festive and easy breakfast to start your day with fiber and nutrients!

    Ingredients

    Units Scale
    • 3 3/4 cups Old Fashioned Oats
    • 1 tbsp Ground Flaxseed
    • 1 tsp Cinnamon
    • 1/2 tsp Ground Ginger
    • 1/4 tsp Allspice
    • 1 Pinch Ground Cloves
    • 1/4 tsp Salt
    • 1 cup Pecans
    • 1/2 cup Sliced Almonds
    • 1/4 cup Coconut Oil, Melted
    • 1/2 cup Maple Syrup
    • 2 Tbsp Molasses
    • 1 tsp Vanilla Extract

    Instructions

    1. Preheat your oven to 325° F. Line a large sheet tray with a silapt or parchment paper and set aside.
    2. To a large bowl, add the oats, flaxseed, spices, salt and nuts. Mix together with a spatula.
    3. In a medium size bowl, add the coconut oil, maple syrup, molasses and vanilla extract. Whisk together to combine.
    4. Pour the liquid ingredients into the bowl of the oats and use your spatula to combine all the ingredients.
    5. Pour the granola onto your lined sheet tray and then spread it out evenly with your spatula.
    6. Bake for 25 minutes total, stirring every 10 minutes. Bake 10 minutes, remove from the oven and stir. Then bake for another 10 minutes, stir again and then bake for a final 5 minutes.
    7. After it is done baking, use the back of a spatula to press the granola down to create granola clusters.
    8. Allow to cool for at least 15 minutes.
    9. Serve over Greek Yogurt and berries, or as a snack, enjoy!

    Equipment

    • Prep Time: 5 minutes
    • Cook Time: 25 minutes
    • Category: Breakfast
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 326
    • Sugar: 13g
    • Sodium: 60mg
    • Fat: 18g
    • Saturated Fat: 6g
    • Unsaturated Fat: 11g
    • Carbohydrates: 37g
    • Fiber: 5g
    • Protein: 6g
    • Cholesterol: 0mg

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    Crispy Air-Fried Tofu

    Posted on by Amy MS, RD, LDN

    Crispy Air-Friend Tofu

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    Crispy Air-Fried Tofu

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 30 minutes
    Print Recipe

    Description

    Air-fried tofu is extra crispy and a get source of plant-based protein!

    Ingredients

    Scale
    • 14 oz Extra Firm Tofu
    • 2 tbsp Soy Sauce
    • 1 tbsp Rice Wine Vinegar
    • 1 tbsp Honey or Maple Syrup
    • 1/2 tsp Garlic Powder
    • 1/2 tsp Ground Ginger
    • 1 tbsp Cornstarch

    Instructions

    1. Slice the tofu into thirds, width-wise so that you have 3 wide rectangles of tofu.
    2. Place the tofu slices onto a clean dish towel, cover with the other half of the towel and place a heavy pot over top. Let sit for 15 minutes to drain excess water.
    3. After the tofu has been pressed, dice into 1-inch pieces.
    4. Place the tofu into a medium size bowl and add the soy sauce, vinegar, maple syrup, garlic powder, ground ginger. Stir together with a spatula or spoon. Allow to marinate for 10 minutes.
    5. Right before air frying, sprinkle the cornstarch over top of the tofu and stir to coat each piece.
    6. Place half of the tofu into the air fryer and spray the top with nonstick spray.
    7. Air fry at 400° F for 10-15 minutes, stopping and shaking the air fryer basket halfway through to mix the tofu.
    8. Cook until the tofu is crispy and golden, enjoy!
    • Prep Time: 15
    • Cook Time: 15
    • Method: Air Fry

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    Almond Flour Snowball Cookies

    Almond Flour Snowball Cookies

    Posted on by Amy MS, RD, LDN

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    Almond Flour Snowball Cookies

    Almond Flour Snowball Cookies
    Almond Flour Snowball Cookies
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    Almond Flour Snowball Cookies

    Almond Flour Snowball Cookies (Gluten-Free)

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 17 minutes
    • Yield: 12 Cookies 1x
    • Diet: Gluten Free
    Print Recipe

    Description

    Classic snowball cookies made with almond flour to be gluten-free!

    Ingredients

    Units Scale
    • 1 cup Almond Flour
    • 1 Tbsp Arrowroot Flour or Cornstarch
    • 1/4 tsp Baking Powder
    • 3/4 cup Pecans (1/2 cup finely chopped, 1/4 cup larger chop)
    • 3 Tbsp Butter, softened
    • 2 Tbsp Maple Syrup
    • 1 1/2 tsp Vanilla Extract
    • Pinch Salt
    • 1/4 cup Powdered Sugar

    Instructions

    1. Preheat oven to 325° F. Get out a sheet tray and silpat or nonstick cookie sheet, set aside.
    2. In a medium sized bowl, add the almond flour, arrowroot or cornstarch, baking powder, pecans, butter, maple syrup, salt and vanilla extract.
    3. Stir the batter together with a spatula until all ingredients are fully mixed and incorporated.
    4. Using a 1 1/2-inch scoop, scoop the dough and roll it into ball shape with your hands, then place onto your sheet tray or cookie sheet. Continue with remaining dough, you should have about 12 cookies.
    5. Place cookies into the oven and bake for 10-12 minutes until golden.
    6. While the cookies bake, place the powdered sugar into a bowl and set aside.
    7. Allow cookies to cool for 5 minutes and then roll in powdered sugar.
    8. Place onto a cooling rack to finish cooling before digging in!

    Equipment

    Notes

    1. The cookies will be a little crumbly while they are hot, allow to cool for at least 15 minutes to keep their shape!
    • Prep Time: 5 minutes
    • Cook Time: 12 minutes
    • Category: Cookies, Dessert, Gluten-Free
    • Method: Bake

    Nutrition

    • Serving Size: 1 Cookie
    • Calories: 145
    • Sugar: 5g
    • Sodium: 46mg
    • Fat: 12g
    • Saturated Fat: 3g
    • Unsaturated Fat: 4g
    • Carbohydrates: 9g
    • Fiber: 2g
    • Protein: 3g
    • Cholesterol: 8mg

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    Homemade Pizza

    Homemade Pizza

    Posted on by Amy MS, RD, LDN

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    Homemade Pizza

    Homemade Pizza
    Homemade Pizza
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    Homemade Pizza

    Homemade Pizza

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy RD, LDN
    • Total Time: 4 hours 12 minutes
    • Yield: 8 Slices 1x
    Print Recipe

    Description

    Skip the takeout and make your own homemade pizza with this easy, healthier recipe! Customize your toppings and enjoy a crispy crust loaded with fresh ingredients and homemade sauce.

    Ingredients

    Units Scale

    Instructions

    1. Preheat oven to 450° F.
    2. Top your par-baked pizza crust with a thin layer of sauce.
    3. Add 1/4 cup of mozzarella cheese, then add your toppings then top with remaining mozzarella cheese
    4. Bake for 10-12 minutes until the cheese is bubbly and just starts to turn golden.
    5. Slice into 8 slices for a round pizza, enjoy!

    Equipment

    Notes

    Nutrition information is for 1 slice of pizza with turkey pepperoni topping.

    • Prep Time: 4 Hours
    • Cook Time: 12 minutes
    • Category: Pizza, Dinner
    • Method: Bake

    Nutrition

    • Serving Size: 1 Slice
    • Calories: 259
    • Sodium: 442mg
    • Fat: 5g
    • Carbohydrates: 40g
    • Fiber: 4g
    • Protein: 4g
    • Cholesterol: 8mg

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    Classic Chocolate Chip Cookies

    Classic Chocolate Chip Cookies

    Posted on by Amy MS, RD, LDN

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    Classic Chocolate Chip Cookies

    Classic Chocolate Chip Cookies
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    Classic Chocolate Chip Cookies

    Classic Chocolate Chip Cookies

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 25 minutes
    • Yield: 30 Cookies 1x
    Print Recipe

    Description

    Classic Chocolate Chip Cookies, crisp on the outside, soft in the center, perfect!

    Ingredients

    Scale
    • 1 cup Granulated Sugar
    • 1 cup Brown Sugar
    • 1 cup Unsalted Butter (2 sticks, at room temperature)
    • 2 Eggs
    • 1 1/2 tsp Vanilla Extract
    • 1 tsp Baking Soda
    • 2 tbsp Flaxseed (Ground)
    • 1 tsp Kosher Salt
    • 3 cups All Purpose Flour
    • 12 oz Chocolate Chips

    Instructions

    1. In the bowl of a stand mixer add the butter and sugars. Mix on medium to medium high until light and creamy.
    2. Next, turn the mixer to low and add the eggs, one at a time until mixed in. Then, add the flaxseed and vanilla extract, mix until just combined.
    3. In a separate bowl whisk together the flour, baking soda and salt.
    4. With the mixer on low, slowly add the flour mixture to the wet ingredients. If necessary scrape down the bowl to make sure all ingredients are fully mixed.
    5. Add the chocolate chips to the dough mixture, mix on low just until the chips are incorporated into the dough.
    6. Cover your bowl or place dough into a container with a lid and refrigerate at least 4 hours or, preferably, over night.
    7. When ready to bake, preheat your oven to 375° F.
    8. Place a silpat mat or parchment paper onto a baking sheet tray. Using an ice cream scoop or large spoon, drop rounded scoops of dough onto your baking trays.
    9. Place sheet tray into the oven and bake at 375 F for 10-11 minutes
    10. Using a spatula remove cookies from hot sheet tray to a cooling rack. Let cool (if you can!) and enjoy!
     

    Equipment

    • Prep Time: 15
    • Cook Time: 10
    • Category: Dessert, Cookie
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 207
    • Sugar: 19g
    • Sodium: 74mg
    • Fat: 10g
    • Saturated Fat: 6g
    • Carbohydrates: 30g
    • Fiber: 1g
    • Protein: 2g
    • Cholesterol: 28mg

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    Honey and Flaxseed Granola (Nut-Free)

    Honey and Flaxseed Granola (Nut-Free)

    Posted on by Amy MS, RD, LDN

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    Honey and Flaxseed Granola (Nut-Free)

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    Honey and Flaxseed Granola (Nut-Free)

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 30 minutes
    • Yield: 10 Servings 1x
    Print Recipe

    Description

    This granola is nut-free making it a great choice for nut-allergies.

    Ingredients

    Units Scale
    • 3 cups Old Fashioned Oats
    • 1/2 cup Flaxseed
    • 1 tsp Cinnamon
    • 1/2 tsp Kosher Salt
    • 1/2 cup Unsweetened Shredded Coconut
    • 1/2 cup Honey
    • 1/2 cup Coconut Oil
    • 1 tsp Vanilla Extract
    • 1/4 cup Dried Cranberries

    Instructions

    1. Preheat your oven to 325° F.
    2. In a large mixing bowl, add all the dry ingredients (oats, flaxseed, cinnamon, salt, shredded coconut). Mix together with a spatula.
    3. In a microwave safe bowl or measuring cup, add the coconut oil. Place in the microwave and cook on 20 second intervals until melted. Add the honey and vanilla to the coconut oil, whisk together.
    4. Pour the wet ingredients into the bowl of the dry ingredients. Stir together with a spatula until thoroughly mixed.
    5. Place parchment paper or a silpat onto a large sheet tray. Spread granola mixture evenly onto the sheet tray.
    6. Place sheet tray into the oven and bake for 25 minutes, stirring every 10 minutes.
    7. Remove from the oven and allow to cool at least 10 minutes.
    8. Now is the time to add in dried cranberries or any dried fruit. Mix into the granola and allow to cool.
    9. Serve over Greek yogurt and enjoy!
     

    Equipment

    • Prep Time: 5
    • Cook Time: 25
    • Category: Breakfast, Snack
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 282
    • Sugar: 14g
    • Sodium: 58mg
    • Fat: 17g
    • Saturated Fat: 11g
    • Unsaturated Fat: 2g
    • Carbohydrates: 33g
    • Fiber: 4g
    • Protein: 5g
    • Cholesterol: 0mg

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    Chickpea Blondies

    Chickpea Blondies

    Posted on by Amy MS, RD, LDN

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    Chickpea Blondies (Gluten Free)

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    Chickpea Blondies (Gluten Free)

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 25 minutes
    • Yield: 16 Servings 1x
    • Diet: Gluten Free
    Print Recipe

    Description

    Flourless and gluten-free and naturally sweetened, chickpea blondies will become a family favorite dessert!

    Ingredients

    Scale
    • 1 can, 15 oz Chickpeas, drained and rinsed
    • 1/2 cup Peanut Butter
    • 1/3 cup Maple Syrup or Honey (or a combination)
    • 1 tsp Vanilla Extract
    • 1/4 tsp Baking Powder
    • 1/4 tsp Baking Soda
    • 1/2 tsp Kosher Salt
    • 1/2 tsp Cinnamon, ground
    • 1 Egg
    • 1/3 cup Chocolate Chips +2 tablespoons for top
    • Cooking Spray

    Instructions

    1. Preaheat oven to 350° F. Spray an 8×8 inch pan with nonstick cooking spray and set aside.
    2. In a food processor, add all of the ingredients except chocolate chips and process until batter is smooth. This will take a few minutes to get the batter to a smooth consistency.
    3. Using a spatula, fold in the 1/3 cup of chocolate chips.
    4. Spread the batter evenly into the prepared pan. Tap the bottom of the pan onto the counter a few times to get the batter level. Sprinkle 2 tablespoons of chocolate chips on top of the batter.
    5. Bake for 20-22 minutes or until a toothpick comes out clean and the edges are slightly browned. Take care to not over cook! The blondies may look slightly underdone and that is okay.
    6. Allow blondies to cool for at least 10 minutes. Cut into squares and enjoy!
     

    Equipment

    • Prep Time: 5
    • Cook Time: 20
    • Category: Dessert, Gluten-Free
    • Method: Bake
    • Cuisine: American

    Nutrition

    • Serving Size: 1
    • Calories: 127
    • Sugar: 9g
    • Sodium: 203mg
    • Fat: 7g
    • Saturated Fat: 2g
    • Carbohydrates: 14g
    • Fiber: 2g
    • Protein: 4g
    • Cholesterol: 13mg

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    Delicata Squash & Apple Fritters with Caramelized Onion

    Delicata Squash & Apple Fritters with Caramelized Onion

    Posted on by Amy MS, RD, LDN

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    Delicata Squash & Apple Fritters with Caramelized Onion

    Delicata Squash & Apple Fritters with Caramelized Onion
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    Delicata Squash & Apple Fritters with Caramelized Onion

    Delicata Squash & Apple Fritters with Caramelized Onion

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 55 minutes
    • Yield: 40 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Delicata Squash and Apple Fritters are a fun and delicious appetizer, created for the Black Forest Farmer’s Market.

    Ingredients

    Scale
    Fritters
    • 1 Delicata Squash, Peeled, Seeded and Shredded
    • 2 Apples (Gala, Honeycrisp), Cored and Shredded
    • 8 oz Cheddar Cheese
    • 1 Egg
    • 1/2 cup Feta
    • 1/2 cup All Purpose Flour (or Gluten-Free Flour)
    • 2 tbsp Pear & Beet Shrub or Apple Cider Vinegar
    Caramelized Onion & Apple Topping
    • 2 Onions
    • 2 tsp Canola Oil
    • 1 tsp Kosher Salt
    • 1 Apple, Julienned
    • 1 tbsp Pear & Beet Shrub or Apple Cider Vinegar
    Cheddar Crisps
    • 1 cup White Cheddar Cheese, Shredded

    Instructions

    Make the onions
    1. Heat a large cast iron pan to medium-high heat, add the oil, then the onions and salt. Cook on medium-high for about 2 minutes then lower the heat to low and cook for 30-45 minutes until the onions have cooked down and caramelized.
    Make the fritters
    1. In a large bowl combine all the ingredients for the fritters, squash, apples, cheddar cheese, eggs, feta, salt, pepper and vinegar.
    2. Heat a large skillet over medium heat. Using a tablespoon, scoop your fritter mixture and then place into the hot skillet. With a spatula press the fritter batter to flatten slightly so it cooks evenly. Cook for 3 minutes on one side and then flip and cook for an additional two minutes. Continue this with the remaining batter.
    3. In a small bowl combine the caramelized onions, julienned apples and vinegar.
    Make the cheddar crisps
    1. Preheat your oven to 400° F. To make the cheddar crisps, line a baking sheet tray with parchment paper or a baking silpat. Place teaspoon size portions of shredded cheddar onto the tray, spacing one inch in between each pile of cheese. Bake for 7 minutes, remove from the oven and allow to cool for 5 minutes to set.

    To Serve

    1. Top each fritter with 1 tablespoon of the onion and apple mixture. Enjoy hot!

    Equipment

    • Prep Time: 15
    • Cook Time: 40
    • Category: Appetizer
    • Method: Stovetop

    Nutrition

    • Serving Size: 1 Fritter
    • Calories: 65
    • Sugar: 2g
    • Sodium: 137mg
    • Fat: 4g
    • Saturated Fat: 2g
    • Unsaturated Fat: 1g
    • Carbohydrates: 5g
    • Fiber: 1g
    • Protein: 3g
    • Cholesterol: 15mg

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    Roasted Brussels Sprouts with Balsamic Glaze

    Roasted Brussels Sprouts with Balsamic Glaze

    Posted on by Amy MS, RD, LDN

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    Roasted Brussels Sprouts with Balsamic Glaze

    Roasted Brussels Sprouts with Balsamic Glaze
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    Roasted Brussels Sprouts with Balsamic Glaze

    Roasted Brussels Sprouts with Balsamic Glaze

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 35 minutes
    • Yield: 6 Servings 1x
    Print Recipe

    Description

    Roasted Brussels Sprouts become crispy and delicious, topped with a sweet balsamic glaze. This is a great holiday side dish!

    Ingredients

    Scale
    Roasted Brussels
    • 1 1/2 lbs Brussels Sprouts
    • 1 tbsp Olive Oil
    • 1 tsp Kosher Salt
    • 1/2 tsp Ground Black Pepper
    Balsamic Glaze
    • 1/2 cup Balsamic Vinegar
    • 1 tbsp Sugar

    Instructions

    For the Brussels Sprouts
    1. Preheat your oven to 400° F. Set a large sheet tray out for roasting the Brussels sprouts.
    2. Rinse the Brussels sprouts. Trim the root end off and discard. Slice each sprout in half and place on the sheet tray. Some leaves will fall off, this okay simply add them to the sheet tray too. Discard any outer leaves that are yellow and not green.
    3. Pour one tablespoon of olive oil, 1 tsp kosher salt and 1/2 tsp ground black pepper over the Brussels. Using your hands mix it all together to coat the Brussels. Place the tray into the oven and roast for 25-30 minutes, stirring halfway. Watch them carefully for the last few minutes as the leaves can burn easily.
    For the Balsamic Glaze
    1. While the Brussels sprouts roast, make the balsamic glaze. Heat a sauce pan over medium heat.
    2. Add the balsamic vinegar and sugar. Turn the heat up to medium high and bring the mixture to a low boil.
    3. Once it has reached boil, turn it down and simmer on low for 15-20 minutes. The mixture will cook down and get slightly thicker. You will know its done when the liquid will coat the back of a spoon.
    4. After the 20 minutes turn the heat off and allow the glaze to cool slightly. It will thicken and become glaze like as it cools.
    To Serve
    1. Using a spoon drizzle the balsamic glaze lightly over the roasted Brussels sprouts. Enjoy hot!
     

    Equipment

    • Prep Time: 5
    • Cook Time: 30
    • Category: Dinner, Sides, Holiday Sides
    • Method: Roast

    Nutrition

    • Serving Size: 1/6
    • Calories: 96
    • Sugar: 9g
    • Sodium: 352mg
    • Fat: 3g
    • Carbohydrates: 16g
    • Fiber: 5g
    • Protein: 3g
    • Cholesterol: 0mg

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    Lightened Up Garlic Mashed Potatoes

    Lightened Up Garlic Mashed Potatoes

    Posted on by Amy MS, RD, LDN

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    Lightened Up Garlic Mashed Potatoes

    Lightened Up Garlic Mashed Potatoes
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    Lightened Up Garlic Mashed Potatoes

    Lightened Up Garlic Mashed Potatoes

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 40 minutes
    • Yield: 8 Servings 1x
    • Diet: Gluten Free
    Print Recipe

    Ingredients

    Scale
    • 1 Head Cauliflower
    • 5 Garlic Gloves
    • 1 tbsp Olive Oil
    • 1 tsp Kosher Salt
    • 2 lbs Russet Potatoes
    • 1/2 cup Unsweetened Almond Milk
    • 4 tbsp Unsalted Butter

    Instructions

    Roasted Cauliflower and Garlic
    1. Preheat oven to 400° F. Set a large sheet tray out for roasting.
    2. Rinse the cauliflower. Using a sharp knife cut around the root of the cauliflower to remove the florets. Continue working your way around the cauliflower until all florets are removed. Place cauliflower florets onto the sheet tray. Add the whole garlic cloves to the tray. Sprinkle kosher salt and drizzle 1 tbsp olive oil over top. Using clean hands mix together. Place into the oven and roast for 20-25 minutes until the cauliflower is soft tender.
    3. Allow the cauliflower and garlic to cool slightly. Place cauliflower and garlic into the bowl of a food processor. Add 1/4 cup of milk. Process until smooth. Set aside.
     
    Mashed Potatoes
    1. Scrub the potatoes, peel and cut them into large dice.
    2. Fill a large pot with water and heat to boiling. Add the diced potatoes. Cook the potatoes until they are fork tender, about 12-15 minutes.
       
    3. Drain the potatoes and return to same pot you boiled them in.
    4. Using a potato masher, hand held mixer or potato ricer, mash the potatoes until your desired consistency.
    5. Add the cauliflower puree, additional 1/4 cup of milk, 1/2 tsp kosher salt and butter to the potatoes and mix to combine.
    6. Check the seasonings and adjust the salt and pepper as needed. Serve hot and enjoy!
     

    Equipment

    • Prep Time: 10
    • Cook Time: 30
    • Category: Dinner, Sides, Holiday

    Nutrition

    • Serving Size: 1
    • Calories: 172
    • Sugar: 2g
    • Sodium: 289mg
    • Fat: 8g
    • Carbohydrates: 24g
    • Fiber: 3g
    • Protein: 4g
    • Cholesterol: 15mg

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    Protein Pancake Mix

    Protein Pancake Mix

    Posted on by Amy MS, RD, LDN

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    Protein Pancake Mix

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    Protein Pancake Mix

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy RD, LDN
    • Total Time: 15 minutes
    Print Recipe

    Description

    Make your own homemade Kodiak Pancake mix. A few simple ingredients and your pantry will be stocked and ready for your next pancake craving. Homemade protein pancake mix is easy to mix up and perfect for—fluffy, flavorful and filling pancakes!

    Ingredients

    Units Scale
    To Make the Mix
    • 1 cup Oat Flour
    • 1 1/2 cups Whole Wheat Flour
    • 1 cup Vanilla Protein Powder
    • 1 tbsp Brown Sugar
    • 1 tbsp Baking Powder
    • 1 tsp Ground Cinnamon
    • 1/2 tsp Salt
    Ready to cook up some Protein Pancakes? Click here for the recipe!

    Instructions

    To Make the Protein Pancake Mix
    1. In the bowl of a food processor, process the oats until they are finely ground.
    2. In a large bowl add the oat flour, wheat flour, protein powder, baking powder, cinnamon and salt. Whisk together. Place mixture into a container and seal tightly until you are ready to make pancakes.

    Equipment

    Notes

    Head over to the Protein Pancake Recipe to whip up a batch of yummy pancakes!

    • Prep Time: 5
    • Cook Time: 10
    • Category: Breakfast
    • Cuisine: American

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    Quinoa Greek Salad

    Quinoa Greek Salad

    Posted on by Amy MS, RD, LDN

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    Quinoa Greek Salad

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    Quinoa Greek Salad

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 1 review

    • Author: Amy RD, LDN
    • Total Time: 25 minutes
    • Yield: 8 Servings 1x
    • Diet: Gluten Free
    Print Recipe

    Description

    One of my most popular recipes! Quinoa Greek Salad is a great side dish, lunch and excellent to bring to potlucks!

    Ingredients

    Scale
    Salad Ingredients
    • 1 1/2 cups Quinoa
    • 3 cups Water
    • 1 pt Cherry Tomatoes
    • 1 Cucumber
    • 1/2 cup Kalamata Olives
    • 1/2 cup Feta Cheese
    Balsamic Dressing Ingredients
    • 1/2 cup Olive Oil
    • 2 tsp Dijon Mustard
    • 1/4 cup Balsamic Vinegar
    • 1/2 tsp Kosher Salt
    • 1/4 tsp Ground Black Pepper

    Instructions

    For the quinoa and veggies
    1. Rinse the 1 1/2 cups quinoa in a fine mesh strainer. In a medium saucepan, heat 3 cups of water over high heat. Add the rinsed quinoa. Bring quinoa and water to a boil then reduce heat to low and simmer for 15 minutes. The quinoa is done cooking when all the water is absorbed and it is light and fluffy.
    2. Prep and slice veggies.
    3. Peel cucumber and slice off the ends. Cut the cucumber in half lengthwise. Using a small spoon scoop out the seeds. Next, slice each half lengthwise into 1/2 inch long sections. Then stack your long sections together to dice into 1/2 inch dice. Place diced cucumber into a large bowl.
    4. Rinse your cherry tomatoes. Slice each tomato lengthwise (its prettier!). Place into bowl with cucumber.
    5. Slice kalamata olives in half. Place into bowl with cucumber and tomato.
     
    For the balsamic dressing
    1. Into a small mixing bowl or mason jar add all dressing ingredients. Whisk until the dressing is fully emulsified. Taste the dressing and adjust seasonings per your preference
    Putting the salad together
    1. Once the quinoa has finished cooking add 3/4 of the dressing to the hot quinoa and stir to mix well. This will allow the quinoa to really absorb the dressing.
      Place the quinoa into the refrigerator for at least 1 hour.
    2. Once the quinoa has cooled, place it into a large bowl. Add the cucumber, cherry tomatoes and kalamata olives. Next add the feta and mix together, taking care not to smash your tomatoes. Add the remaining 1/4 of the dressing and mix together. Place the salad back into the refrigerator for 1 more hour. Serve chilled, enjoy!
     

    Equipment

    • Prep Time: 10
    • Cook Time: 15
    • Category: Salad, Mediterranean, Lunch, Sides
    • Cuisine: Greek

    Nutrition

    • Serving Size: 1
    • Calories: 173
    • Sugar: 3g
    • Sodium: 392mg
    • Fat: 11g
    • Carbohydrates: 14g
    • Fiber: 1g
    • Protein: 4g

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    Devin’s Breakfast Waffles

    Devin’s Breakfast Waffles

    Posted on by Amy MS, RD, LDN

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    Devin’s Breakfast Waffles

    Devin's Waffles
    Devin’s Waffles
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    Devin's Waffles

    Devin’s Breakfast Waffles

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    5 from 3 reviews

    • Author: Amy RD, LDN
    • Total Time: 30 minutes
    • Yield: 14 1x
    Print Recipe

    Description

    Every Sunday my husband Devin makes a batch of these waffles for our family’s breakfasts. It started when my twins were little and the tradition continues, 7 years later! These waffles are delicious and filing, I know you will enjoy!

    Ingredients

    Units Scale
    Dry Ingredients
     
    • 2 cups All Purpose Flour
    • 1 cup Whole Wheat Flour
    • 1 cup Oat Flour
    • 4 tsp Baking Powder
    • 1 1/2 tsp Salt
    • 1/2 cup Vanilla Protein Powder
    Wet Ingredients
     
    • 8 Eggs (Separated)
    • 1/4 cup Sugar
    • 1/2 tsp Vanilla Extract
    • 8 tbsp Unsalted Butter
    • 4 cups Buttermilk

    Instructions

    1. In a large mixing bowl combine all dry ingredients.
    2. Melt butter. Either in the microwave or in small saucepan on the stove top. Set aside.
    3. Separate your eggs. Place the yolks in a medium size mixing bowl and the egg whites into the bowl of a stand or hand mixer.
    4. Add 1/4 cup sugar to egg yolks. Whisk vigorously until yolks turn a pale yellow color.
    5. Whisk the vanilla extract into the egg yolks and sugar. Next slowly stream in the melted butter, whisking as you add. Whisk in the buttermilk and then set bowl aside.
    6. Using your mixer with the whisk attachment, whisk the egg whites until stiff peaks are formed.
    7. Add the wet ingredients to the dry ingredients and whisk until smooth. Do not over mix.
    8. Gently fold the egg whites into the batter.
    9. Preheat your waffle iron.
    10. Once the waffle iron is ready, spray with nonstick spray and scoop 1/2 cup of batter into waffle iron and cook according to your waffle maker instructions.
    11. Serve hot with flaxseed, maple syrup and fruit, enjoy!

    Equipment

    • Prep Time: 15
    • Cook Time: 15
    • Category: Breakfast
    • Method: Waffle Iron
    • Cuisine: American

    Nutrition

    • Serving Size: 1 Waffle
    • Calories: 284
    • Sugar: 6g
    • Sodium: 518mg
    • Fat: 10g
    • Saturated Fat: 5g
    • Unsaturated Fat: 4g
    • Carbohydrates: 33g
    • Fiber: 2g
    • Protein: 14g
    • Cholesterol: 131mg

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    Peanut Buttercup Energy Bites

    Peanut Buttercup Energy Bites

    Posted on by Amy MS, RD, LDN

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    Peanut Buttercup Energy Bites

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    Peanut Buttercup Energy Bites

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 10 minutes
    • Yield: 15 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Naturally sweetened energy bites packed with the perfect combination of peanut butter and chocolate.

    Ingredients

    Scale
    • 1 cup Pitted Dates
    • 1/4 cup Peanut Butter or Almond Butter
    • 1/4 cup Dark Chocolate Chips
    • 1 tbsp Flaxseeds
    • 2/3 cup Oats
    • 2 tbsp Chocolate Protein Powder

    Instructions

    1. Place the dates into a food processor or blender. Blend until they are broken down into very small pieces or they form a ball.
    2. Add the remaining ingredients to the food processor or blender. Blend until the ingredients are combined, about 30 seconds. (You may need to stop and scrape down your bowl if the peanut butter sticks to the side!)
    3. Using a 1-inch scoop or tablespoon, scoop the mixture and then roll gently in your hands to form them into ball shape. The recipe should yield about 15 balls.
    4. Place the bites into a container and then pop them in the fridge. Let them set for 15 minutes (if you can wait that long!), enjoy!
     

    Equipment

    • Prep Time: 10
    • Category: Snack, Dessert
    • Method: No Cook

    Nutrition

    • Serving Size: 1
    • Calories: 92
    • Sugar: 8.8g
    • Sodium: 20mg
    • Fat: 4g
    • Saturated Fat: 1g
    • Carbohydrates: 14g
    • Fiber: 1.7
    • Protein: 2.4g

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    Simple Balsamic Vinaigrette

    Simple Balsamic Vinaigrette

    Posted on by Amy MS, RD, LDN

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    Simple Balsamic Vinaigrette

    Simple Balsamic Vinaigrette
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    Simple Balsamic Vinaigrette

    Simple Balsamic Vinaigrette

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 5 minutes
    • Yield: 10 Servings 1x
    Print Recipe

    Description

    This vinaigrette is a back-pocket recipe, a quick and easy dressing that’s way better than store bought.

    Ingredients

    Scale
    • 1/4 cup Balsamic Vinegar
    • 1 tsp Dijon Mustard
    • 1/2 cup Olive Oil
    • 1/2 tsp Kosher Salt
    • 1/4 tsp Ground Black Pepper
    • 1 Garlic Clove, minced
    • 1 tsp Honey (optional)

    Instructions

    1. Place all ingredients into a small bowl. Whisk together until smooth.
    2. Alternatively, place all ingredients into a mason jar. Place the lid on the jar and seal tightly. Shake the vinaigrette until thoroughly mixed.
    3. Use on salads, as a marinade for proteins, or to dip veggies!
     

    Equipment

    • Prep Time: 5
    • Category: Dressing, Sauce, Salad, Mediterranean

    Nutrition

    • Serving Size: 1
    • Calories: 102
    • Sugar: 1g
    • Sodium: 110mg
    • Fat: 11g
    • Saturated Fat: 1g
    • Unsaturated Fat: 8g
    • Carbohydrates: 1g
    • Fiber: 0g
    • Protein: 0g
    • Cholesterol: 0mg

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    Apple Cinnamon Dutch Baby (Gluten Free)

    Apple Cinnamon Dutch Baby (Gluten Free)

    Posted on by Amy MS, RD, LDN

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    Apple Cinnamon Dutch Baby (Gluten Free)

    Apple Cinnamon Dutch Baby (Gluten-Free)
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    Apple Cinnamon Dutch Baby (Gluten-Free)

    Apple Cinnamon Dutch Baby (Gluten-Free)

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 26 minutes
    • Yield: 6 Servings 1x
    • Diet: Gluten Free
    Print Recipe

    Description

    This gluten-free dutch baby will fill your kitchen with the warming smell of apple and cinnamon.

    Ingredients

    Units Scale
    • 3 tbsp Butter, unsalted
    • 3 Eggs
    • 1/2 tsp Ground Cinnamon
    • 2 Apples, thinly sliced
    • 1/4 cup Sugar
    • 1 pinch Salt
    • 2/3 cup Almond Milk (or milk of your preference)
    • 2/3 cup Gluten-Free Flour
    • 1/4 tsp Xantham Gum

    Instructions

    1. Preheat your oven to 425° F.
    2. Heat a cast iron pan or large saute pan to medium heat. Add the butter and melt.
    3. Add the sliced apples and 1/2 tsp cinnamon to the pan. Cook for 3-5 minutes until the apples are softened, stirring occasionally.
    4. While the apples are cooking make your batter.
    5. In a large bowl add 3 eggs and whisk vigorously. (This incorporates air into the eggs and helps your dutch baby rise!)
    6. Next, add the sugar, milk, salt, flour and Xantham gum. Whisk until all ingredients are incorporated.
    7. Pour the batter over top of the apples in the pan, spreading it evenly in the pan.
    8. Place the pan into the oven and bake for 18-22 minutes until golden brown.
    9. Remove from the oven and bask in the glory of your puffed dutch baby! (It will deflate quickly after you remove it from the oven.
    10. Sprinkle with powdered sugar if desired, slice and enjoy!

    Equipment

    • Prep Time: 8
    • Cook Time: 18
    • Category: Breakfast, Dessert, Gluten-Free
    • Method: Bake

    Nutrition

    • Serving Size: 1/6
    • Calories: 204
    • Sugar: 14g
    • Sodium: 101mg
    • Fat: 8g
    • Saturated Fat: 4g
    • Carbohydrates: 27g
    • Fiber: 2g
    • Protein: 5g
    • Cholesterol: 108mg

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    Simple Greek Salad

    Simple Greek Salad

    Posted on by Amy MS, RD, LDN

    Simple Greek Salad

    Simple Greek Salad
    Simple Greek Salad
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    Simple Greek Salad

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 7 minutes
    • Yield: 4 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Simple Greek Salad is a great dinner side dish or lunch, its quick to prepare and full of flavor.

    Ingredients

    Scale
    • 5 oz Fresh Spinach
    • 1 Cucumber, peeled, seeds removed and sliced
    • 8 oz Cherry Tomatoes, halved lengthwise
    • 1/4 cup Kalamata Olives
    • 3 oz Feta Cheese
    • 1/4 cup Balsamic Vinaigrette

    Instructions

    1. Prepare your veggies by slicing the cherry tomatoes and peeling, removing seeds and slicing the cucumber
    2. Place the spinach into a large bowl. Add the cucumber, tomatoes, kalamata olives and feta cheese.
    3. Drizzle the balsamic dressing over top. Using two large spoons mix the salad together. Enjoy!
     
    • Prep Time: 7
    • Category: Salad, Mediterranean, Sides, Lunch
    • Cuisine: Greek

    Nutrition

    • Serving Size: 1/4
    • Calories: 173
    • Sugar: 5g
    • Sodium: 596mg
    • Fat: 8g
    • Carbohydrates: 19g
    • Fiber: 8g
    • Protein: 12g
    • Cholesterol: 13mg

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    Easy Whole Wheat Pizza Dough

    Easy Whole Wheat Pizza Dough

    Posted on by Amy MS, RD, LDN

    Easy Whole Wheat Pizza Dough

    Easy Whole Wheat Pizza Dough
    Easy Whole Wheat Pizza Dough
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    Easy Whole Wheat Pizza Dough

    Easy Whole Wheat Pizza Dough

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 14 minutes
    • Yield: 8 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Simple and delicious whole wheat pizza dough. Perfect for your next homemade pizza night.

    Ingredients

    Units Scale
    • 2 cups All Purpose Flour
    • 1 cup Whole Wheat Flour
    • 1/2 tsp Dry Active Yeast
    • 1 1/2 tsp Kosher Salt
    • 1 1/4 cups Water (plus a tablespoon or two if needed)

    Instructions

    1. In a large mixing bowl combine the flours, yeast and salt. Mix together with a wooden spoon or spatula.
    2. Pour the water into the bowl and mix the dough together. It should be a shaggy dough. Remember it will rise while it sits!
    3. Cover the bowl with plastic wrap or dish towel. Place the bowl in a draft free area and allow to sit for at least 4 hours, up to 8 hours.
    4. After dough has risen for at least 4 hours it is ready to roll out.
    5. Preheat the oven to 450º. Sprinkle a sheet pan with cornmeal.
    6. Flour your countertop to prevent the dough from sticking. Roll out dough into desired shape and size. If rolling into a rectangle, it will yield one 9×13 crust. Transfer crust to sheet pan sprinkled with cornmeal.
    7. Place the crust into the preheated oven and par-bake for 8 minutes. After this it is ready to be topped and made into pizza!
     

    Notes

    Pizza Assembly – After Crust has Par-Baked
    1. Spoon out pizza sauce and spread evenly.
    2. Top with veggies, cheese, and other desired toppings.
    3. Bake for 10-12 minutes until cheese is melted and just starting to turn brown.
    • Prep Time: 4
    • Cook Time: 10
    • Category: Dinner, Lunch, Vegetarian
    • Method: Bake

    Nutrition

    • Serving Size: 1
    • Calories: 170
    • Sugar: 1g
    • Sodium: 212mg
    • Fat: 1g
    • Carbohydrates: 35g
    • Fiber: 3g
    • Protein: 5g
    • Cholesterol: 0mg

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    Berries & Greens Smoothie

    Berries & Greens Smoothie

    Posted on by Amy MS, RD, LDN

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    Berries & Greens Smoothie

    Berries & Greens Smoothie
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    Berries & Greens Smoothie

    Berries & Greens Smoothie

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 10 minutes
    • Yield: 4 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Berries & Greens smoothie is a quick & filling, antioxidant-packed breakfast or snack.

    Ingredients

    Scale
    • 2 cups Frozen Mixed Berries (Choose your favorite!)
    • 2 cups Unsweetened Almond Milk (or the milk you prefer)
    • 1 cup Fresh Baby Spinach
    • 1 Scoop Chocolate Protein Powder (about 1/4 cup)

    Instructions

    1. Add all ingredients into a blender. Blend for 1-2 minutes.
    2. Stop and scrape your blender with a spatula to move all the ingredients down into the smoothie mixture.
    3. Blend again until smooth. Enjoy!
     

    Equipment

    • Prep Time: 10
    • Category: Breakfast, Snack, Dessert
    • Method: Blender

    Nutrition

    • Serving Size: 1/4
    • Calories: 95
    • Sugar: 8g
    • Sodium: 151mg
    • Fat: 2g
    • Carbohydrates: 13g
    • Fiber: 4g
    • Protein: 8g
    • Cholesterol: 2mg

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    Raspberry Mango Sorbet

    Raspberry Mango Sorbet

    Posted on by Amy MS, RD, LDN

    When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

    Raspberry Mango Sorbet

    Raspberry Mango Sorbet
    Raspberry Mango Sorbet
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    Raspberry Mango Sorbet

    Raspberry Mango SorbetRasp

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 10 minutes
    • Yield: 8 Servings 1x
    • Diet: Gluten Free
    Print Recipe

    Description

    Refreshing, delicious and naturally sweet. Raspberry Mango Sorbet is the perfect summer treat!

    Ingredients

    Scale
    • 16 oz Frozen Mango
    • 16 oz Frozen Raspberries
    • 2 tbsp Fresh Lime Juice (Juice from 1 whole lime)
    • 3 tbsp Honey
    • 5 tbsp Warm Water

    Instructions

    1. In the bowl of a food processor add the frozen fruit, lime juice, honey and 2 tablespoons warm water.
    2. Process for 1-2 minutes then stop and scrape down the bowl. At this point you will likely need to add a few more tablespoons of warm water to help break up the frozen fruit.
    3. Process again for another 1-2 minutes until the fruit mixture becomes smooth.
      Tip: A little patience is key with this recipe! Sometimes it is helpful to let the mixture thaw for a minute or two and then process again to get the smooth consistency of a sorbet.
    4. After the mixture becomes smooth and cohesive, put the sorbet into a freezer container and place into the freezer for at least 30 minutes (if you can wait that long!)
     

    Equipment

    • Prep Time: 10
    • Category: Dessert, Snack, Mediterranean, Gluten-Free

    Nutrition

    • Serving Size: 1/8
    • Calories: 64
    • Sugar: 13g
    • Sodium: 1g
    • Fat: 0g
    • Carbohydrates: 16g
    • Fiber: 5g
    • Protein: 0.7g
    • Cholesterol: 0mg

    Did you make this recipe?

    Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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    Buffalo Salmon Quinoa & Chickpea Salad

    Buffalo Salmon Quinoa & Chickpea Salad

    Posted on by Amy MS, RD, LDN

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    Buffalo Salmon Quinoa & Chickpea Salad

    Buffalo Salmon Quinoa & Chickpea Salad
    Print
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    Buffalo Salmon Quinoa & Chickpea Salad

    Buffalo Salmon Quinoa & Chickpea Salad

    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    • Author: Amy RD, LDN
    • Total Time: 20 minutes
    • Yield: 6 Servings 1x
    • Diet: Vegetarian
    Print Recipe

    Description

    Buffalo Salmon Quinoa & Chickpea salad takes just a few pantry staples to bring this high protein, healthy and spicy grain salad together!

    Ingredients

    Scale
    Salad
    • 1 cup Quinoa
    • 1 Can Salmon, drained
    • 1 Can Chickpeas, drained and rinsed
    • 2 Celery Stalks
    • 1 Orange Bell Pepper
    Dressing
    • 1/4 cup Greek Yogurt
    • 3 tbsp Hot Sauce
    • 1 tbsp Water
    • 1 tsp Onion Powder
    • 3/4 tsp Garlic Powder
    • 1 tsp Smoked Paprika

    Instructions

    1. Cook the quinoa according to the package directions.
    2. While the quinoa cooks, combine the dressing ingredients and whisk together. Set aside.
    3. Dice the celery and bell pepper and place into a large mixing bowl. Add the chickpeas, salmon and cooked quinoa. Pour the dressing over top and mix together.
    4. Refrigerate the salad for at least 30 minutes before serving. Serve with extra hot sauce, depending on how spicy you like your food!
     

    Equipment

    Notes

    Tip: If you want to amp up the “buffalo” flavor, add 1/4 cup of feta or blue cheese.

    • Prep Time: 5
    • Cook Time: 15
    • Category: Salad, Sides, Lunch, Dinner, Mediterranean
    • Method: Stovetop

    Nutrition

    • Serving Size: 1/6
    • Calories: 212
    • Sugar: 1g
    • Sodium: 582mg
    • Fat: 4g
    • Saturated Fat: 1g
    • Carbohydrates: 31g
    • Fiber: 6g
    • Protein: 13g
    • Cholesterol: 12mg

    Did you make this recipe?

    Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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