Sesame Soba Noodle Salad

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Cold Sesame Soba Noodle Salad

Serves 4-5


For the salad:

  • 8 ounces soba noodles

  • 12 ounce bag of broccoli slaw or shredded cabbage

  • 1 english cucumber, diced

  • 4 green onions, thinly sliced

  • 2-3 cups frozen, shelled edamame

For the dressing:

  • ½ cup rice vinegar

  • 4 tbsp low sodium soy sauce

  • 2 tbsp toasted sesame oil

  • 2 cloves garlic, minced

  • 1 tbsp grated/minced ginger

  • 1 tbsp maple syrup

  • Juice of 1 lime

Directions

1. Cook soba noodles according to package instruction.

2. While the noodles are cooking, mix together sauce ingredients in a small bowl.

3. Once the noodles are cooked, strain them and place them in a large bowl.

4. Add sauce, shredded cabbage/broccoli, cucumber, green onion and mix well. Eat right away or let cool in the fridge!

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Blueberry Muffin Smoothie

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Blueberry Muffin Smoothie

Serves 1


Ingredients

  • 1 serving vanilla protein powder (can also use: 1/2 cup plain full fat greek yogurt + 1 tsp vanilla extract)

  • 2 tbsp almond butter (sub sunflower seed butter for nut-free version)

  • 1-2 tbsp chia seeds

  • 1⁄2 cup frozen blueberries

  • Unsweetened nut milk or soy milk

  • Optional: handful of spinach or kale

Directions

Blend ingredients in a blender. Add more liquid to reach desired consistency. Enjoy!

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Make Ahead Veggie + Cheddar Frittata

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Frittatas have become a weekly meal prep staple over here! They’re super easy to make, and you can keep it interesting by changing up the types of veggies and spices you use each week. This is also one of my favorite ways to use up odds and ends from the fridge (like all of those random herbs and greens).


Make-Ahead Veggie + Cheddar Frittata

Serves 4


Ingredients

  • 1-2 cups roughly chopped broccoli florets (pieces should be bite sized)

  • 1 small carton of portobello mushrooms, rinsed well and roughly chopped

  • 1/4 cup finely diced white onion

  • 1-2 handfuls of baby spinach

  • 10 eggs, whisked together in a small bowl

  • 1/2 cup shredded cheddar cheese

  • Salt, pepper, garlic powder

Directions

  1. Pre-heat oven to 400 degrees.

  2. Heat a well-oiled cast iron pan over medium heat (10-12 inch pan is best).

  3. Add broccoli, onion & mushrooms and saute until the mixture softens (about 5-6 minutes) Season well with salt, pepper and garlic powder.

  4. Add spinach and saute for another 1-2 minutes until the spinach wilts.

  5. Add the eggs and sprinkle shredded cheese on top. Let the mixture set for a few minutes until it solidifies around the edges.

  6. Transfer to the oven and bake for 10-15 minutes until the center solidifies and starts to brown.

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Blueberry Vanilla Walnut Oatmeal

Blueberry Vanilla Walnut Oatmeal

Oatmeal is one of my go-to breakfasts when I’m in the mood for something sweet! When done right, oatmeal can be a super satisfying and blood sugar stabilizing breakfast to start the day. Old fashioned rolled oats are a rich source of fiber and minerals and a great source of energy to start the day. I’ve added blueberries for antioxidants and fiber along with walnuts and hemp hearts for a boost of plant protein and healthy fats.

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The Biggest Mistake I See People Make When it Comes to Food and Nutrition

I work one-on-one with clients for a variety of reasons. Some of my work involves therapeutic dietary interventions to manage PCOS or GI disorders, while other aspects involve more behavioral elements for establishing long-term healthy habits in a busy life. Regardless of what a client is coming to see me for, I always talk about the satisfaction factor. What is the satisfaction factor you might ask? Let me explain:

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We eat for countless reasons. We eat to nourish our bodies & to have energy, but we also eat because food is fun, social & enjoyable. If you continually leave meals and snacks feeling unsatisfied when trying to “eat healthy”, the way you are eating is likely not sustainable (aka - this is just another diet).

Considering the satisfaction factor with food is something that everyone should be doing on a daily basis, regardless of what your health and wellness goals are. This means asking yourself: What do I feel like eating? What will be truly satisfying in this moment? This involves drawing on your “inner wisdom”. Then ask yourself: How can I make this a more well-rounded meal that will also nourish my body and make me feel good? This is involves drawing on your “outer wisdom” or nutrition knowledge.

The satisfaction factor is one of the KEY things that I see people neglecting when dietary behaviors are not sustainable. A lack of satisfaction often leads to overeating past fullness and grazing as your body searches for satisfaction in something. Making positive dietary changes for your health or managing a health condition through food should never mean that you are eating food that is not enjoyable.

So – the next time you’re planning a meal or selecting something on a menu, I encourage you to first think about what truly sounds good (hot? cold? crunchy? sweet? savory?), and THEN think about how you can make that a more well-rounded & nourishing meal for your body.

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Do you consider the satisfaction factor when you’re planning meals and snacks? I want to hear from you!

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Creamy Roasted Cauliflower Soup (Dairy-Free)

Creamy Roasted Cauliflower Soup (Dairy-Free)

This super creamy roasted cauliflower soup is dairy-free, simple to make and sneakily nutritious!

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Favorite Quinoa Salad with Lemon Goat Cheese and Dill

I know what you’re thinking: “ANOTHER quinoa salad recipe?!”. Here me out. Quinoa is a nutritional powerhouse (protein, fiber, vitamins & minerals helllooo!) but it also just makes killer base for allll the toppings and fun flavors.

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This quinoa salad is loaded with crunchy veggies along with fresh dill, lemon, goat cheese and sunflower seeds. The flavors in this meal are hands down some of my favorite. Make ahead on Sunday and enjoy for various meals throughout the week!


Favorite Quinoa Salad with Lemon Goat Cheese and Dill

Serves 4-6


Ingredients

  • 3/4 cup uncooked quinoa, cooked according to package instructions

  • 2 bell peppers, diced

  • 1 large English cucumber, diced

  • 1/4 red onion, finely diced

  • 3 handfuls of roughly chopped spinach

  • 1 cans of chickpeas, drained and rinsed

  • 1 large bunch of fresh dill, finely chopped

  • 1/2 cup roasted unsalted sunflower seeds + more for topping

  • 1/3-1/2 cup olive oil

  • Juice of 2 lemons (adjust to the amount of lemon you like! I added a little more at the end)

  • 6 ounces goat cheese, crumbled

  • Season liberally with garlic powder, salt & pepper to taste

Directions

  1. Mix ingredients together in a large bowl. Top with more sunflower seeds and enjoy!

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The Best Foods & Nutrients to boost your immune system this Winter

The Best Foods & Nutrients to boost your immune system this Winter

What can I do to support my immune system? I get asked this question constantly during the winter months! First of all, the immune system is very complex and there are so many factors involved in maintaining a balanced immune system— sleep, stress, environmental toxins, age, food, etc. There is no one food or nutrient that will dictate how your immune system is functioning or responding by itself. However, there are a variety of important nutrients that we know the immune system requires to function optimally and it can be beneficial to make sure you are getting enough of these on a daily basis!

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What you should really be focusing on when it comes to food and nutrition in 2019

Around the Holidays and with the start of the New Year, we are totally inundated with messages on social media and tv promoting all sorts of diet plans and detoxes. I get it - Holiday eating is often far from normal and can leave us feeling a little run down. After what feels like 2 weeks of non-stop celebrating with family and friends, I definitely notice a difference in how I feel. Layer on a lack of sleep + little movement and here I am feeling a little bit sluggish, and I'd be lying if I didn't say my digestion has been far from normal (TMI?).

This to me is a sign that I should focus on incorporating more of the foods and behaviors back into my life that make me feel my best - energized, clear headed and well rested. Not a crazy cleanse or quick fix diet. Not because of the number on a scale. Not because I want to make up for the food I ate last month (because I will continue to drink wine and eat cheese this month and every month of 2019).

I understand the appeal that diets and cleanses may have on the surface, but you are doing yourself a disservice by engaging in behaviors that deprive your body of essential energy and nutrients. Buzzwords like cleanse and detox are thrown around irresponsibly (especially this time of year!), making it seem as though we need to follow a radical diet to improve our health. Let's talk about the truth when it comes to detoxes.

Our bodies have built in detoxification systems including kidneys, lungs, a liver, the colon and the lymphatic system (just to name a few) to remove unwanted substances from our bodies and to regulate bodily processes for optimal health. Our bodies are pretty dang good at what they do, but they cannot do their best work under conditions of deprivation and stress (aka cleanses and restrictive diets).

In order for the body’s detoxification systems to work optimally, a variety of nutrients are required to make this happen. For example: your liver needs adequate amino acids, B vitamins, vitamin C, magnesium and selenium to function. Juice cleanses and other restrictive diets actually deprive your body of many of these essential nutrients.

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I am all for starting the New Year with a fresh set of goals and intentions, but I truly loathe the messages that make us feel as though we need change our bodies, starve ourselves, or go to extreme measures to make up for the "bad" foods eaten during the Holidays. Research shows that 95% of diets do not work in the long-term. And ironically, chronic dieting is one of the biggest predicators of weight gain. Overindulging from time to time is part of an overall healthy diet. We all do it. No one is perfect. Bottom line: there is never a time in life no matter what you have eaten or drank that your body does not need adequate fuel.

With the start of 2019, I encourage you to stop thinking about your diet as a rigid plan, and to focus less on which foods you are going to restrict or avoid in the new year. I challenge you to think about how foods and behaviors make you feel both physically and mentally (digestion, mood, energy, etc.) and to focus on incorporating more of what makes you feel your best. Below are some ideas for ways to reset without falling into the dieting/detox trap, which can ultimately lead to an unhealthy relationship with food and poor health outcomes.

  1. Meal planning/prepping. If you feel a little out of sorts from traveling, Holiday parties, etc, focus on returning to your usual eating habits. For me, this means planning a couple meals/snacks at the beginning of the week and having homemade food on hand to eat throughout the week. Focus on eating a variety of nutrient dense, whole foods.

  2. Increase fiber intake! Include more fiber rich vegetables and fruit at meals - this could be as simple a handful of spinach in smoothies or some peppers and onion in an egg scramble.

  3. Up your hydration game. Dehydration can contribute to low energy levels, brain fog, headaches and GI disturbances. Pick up a new water bottle and carry it around with you to promote adequate hydration.

  4. Get moving. You don't have to do an hour long spin class to reap the benefits of exercise. Get out for a walk with a friend or zone out to music while you do some cleaning to get those endorphins pumping.

  5. Focus on Satisfaction. If you're craving fresh crunchy veggies in a big salad, awesome! If you're not in the mood to eat a salad, that's cool too! Don't force yourself to eat something because you think it's what you "should" be eating. Choose foods that sound good and that also nourish your body.

**These are very broad and basic tips for a gentle reset. There is no one sized fits all plan and I wholeheartedly believe in an individualized approach to nutrition. Reach out below to learn more about my one-on-one nutrition counseling services.

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Healthy Coconut Lemon Energy Bites

These no-bake Coconut Lemon Energy Bites are my latest obsession. They’re the perfect way to satisfy the desire for something sweet, while also giving your body a boost of blood sugar stabilizing fats and fiber thanks to the cashews, coconut and chia seeds.

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I shared a version of these in the past made with lime, but this coconut + lemon combination is the new winner in my opinion. They’re also ridiculously simple to make which is always a plus!

Step 1: Pulse cashews in the food processor.

Step 1: Pulse cashews in the food processor.

Step 2: Add coconut, dates, chia seeds and a pinch of salt.

Step 2: Add coconut, dates, chia seeds and a pinch of salt.

Step 3: Pulse until ingredients are well combined. It should looks like a crumble and won’t form a stick dough yet.

Step 3: Pulse until ingredients are well combined. It should looks like a crumble and won’t form a stick dough yet.

Step 4: Add the juice and zest of 1 large lemon. Pulse until a sticky dough is formed.

Step 4: Add the juice and zest of 1 large lemon. Pulse until a sticky dough is formed.

Step 5: With wet hands, roll into little balls. Roll each ball in additional shredded coconut.

Step 5: With wet hands, roll into little balls. Roll each ball in additional shredded coconut.


Healthy Coconut Lemon Energy Bites


Ingredients:

  • 1.5 cups raw cashews

  • 1 cup pitted dates

  • ½ cup unsweetened shredded coconut

  • ¼ cup chia seeds

  • Pinch of salt

  • Juice and zest of 1 large lemon

Directions:

  1. Pulse cashews in a few processor a few times until chopped.

  2. Add dates, coconut and chia seeds and process until well combined. This will look like a crumble and will not be sticky at this point.

  3. Add the lemon zest + juice and mi until the ingredients are well combined and come together to form a dough.

  4. With damp hands (or a scooper!) roll into small balls. Then roll each ball in extra shredded coconut.

  5. Store energy bites in an airtight container in the fridge for up to 1 week. You can also freezer for up to 3 months. 

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