I’m loving the indiansummer weather this fall, but I also look forward to alllll the delicious and nutritious winter vegetables coming into season. Brussels Sprouts are low in calories, high in fiber and filled with Vitamins C,K, folate, potassium, iron, and calcium. Butternut squash is also high in potassium and fiber. It’s a super source of Vitamin A, which makes it great for eyesight and your skin. It’s Vitamin C and antioxidants are also great for skin and immunity. The quinoa is high in protein and fiber. The walnuts are high in Omega 3…..and this does not even cover all of the benefits of this meal. Just know that this is beyond delicious and SO good for you. Enjoy and let me know what you think!!!!l
As a Registered Dietitian for 20+ years, diet and food fads come and go. If there’s one thing that remains true, it’s that breakfast IS indeed such an important start to the day. As you wake up and begin using your mind and body, your brain and muscles need fuel to work properly. I always recommend real food and a balanced meal such as this one. When you include 3 meals a day, cravings and late-night snacking decrease. Also, research has shown that students perform better in school and on tests when they don’t skip breakfast. Even if you are brunching mid-day this weekend, make sure to get up a little earlier to start the day with a healthy meal. Check out all my breakfast recipes on the website. Link in bio! And tag me to let me know what you think of this dreamy creamy egg and potato combo. Happy weekend!!
Keep stirring until cooked to your liking. Serve and enjoy! ❤️
Ok so most of us won’t be traveling to Europe, or anywhere too far this summer, but we can pretend we are in Paris with this flavorful one-skillet meal. It is perfect for a late breakfast, brunch, lunch or even dinner for two! The pesto and chèvre, create a taste explosion in your mouth. Plus, this filling dish is filled with protein (egg and cheese) and fiber and antioxidants from the greens and fresh herbs. Make this a larger portion by adding a couple of egg whites to your whole egg, while cutting out extra saturated fat. Bon appetite!
When your son calls you the best cook ever because you made him these Chocolate Chip Banana Muffins, you don’t mind making them again! I often make these when I have overripe bananas. And for those of you who don’t love 🍌 , my son can attest to the fact that they actually don’t have a strong banana flavor. My boys love these and often enjoy them for breakfast! Let me know what you think and tag me if you try!
Chocolate Chip Banana Muffins: (makes 9 standard-sized muffins)
Nothing makes me happier than knowing my family and friends are enjoying my healthy, nutritious and delicious recipes. This morning one of my best friends called me from California to ask about my pancakes. In case you missed my Kaiden Kids in the kitchen Mother’s Day special, I want to share this one again. I like making a big batch on Sunday or even Monday morning to get ready for the week. Store the batter in the fridge for a few days,or cook up all the pancakes and store in the fridge or freezer. This weekend alone, this recipe was a hit with my son for his birthday as well as his buddy in Cally. What are you waiting for? Give it a try! This recipe is high protein, high fiber, dairy and gluten free and simply perfect for any meal or special occasion. There is no refined sugar or flour. Let me know what you think!
Who wants #applepie for breakfast?! Or lunch, snack or dessert? Fall means #appleseason. Whether you have gone #applepicking , are buying apples from the supermarket, #farmersmarket or serving them for #Thanksgiving , please enjoy! They are high in #solublefiber (great for digestion and heart health) and even help keep your teeth white. Try this healthy recipe below. I LOVE eating mine topped with @siggisdairy to make a balanced meal with #leanprotein. Plus with the #antioxidants from the #pomegranateseeds and #Omega3sin the #walnuts this is a super #nutrientdense meal! I LOVED having mine for breakfast this morning!
Want an easy, tasty recipe that utilizes a bunch of your pantry and frozen items? Then this fried rice made with @birdseyevegetables is IT! My kids even told me it’s better than takeout! The savory sweet flavor is amazing and it is full of vegetables and fiber. It’s Passover-safe if you eat rice during this holiday OR replace with quinoa or cauliflower rice. Add egg, shrimp, chicken, beef or tofu for a complete balanced meal or serve as a side dish. Enjoy!
These muffins are made from all natural ingredients. With about 250 calories, 6 grams of protein and 4 grams of fiber, they make a great breakfast or filling snack. They are gluten free, dairy free, vegetarian, and very filling and satisfying. Not to mention, they are toddler and husband-approved in my house!
Yes, that’s right: I said CHOCOLATE! This is a great, healthy way to give into one of our most popular cravings. Instead of sitting and eating an entire chocolate bar or indulging in a decadent dessert, I’ve created a recipe so you can healthfully enjoy chocolate for breakfast or a snack. I’ve been experimenting a lot lately with overnight oats. They are so easy to make and transport; they are a filling and balanced meal/snack, and the flavor combinations are endless.
Here are the benefits of this combination:
Oats: high in fiber-a good carb that gives energy and helps you feel full
Vanilla Almond Milk: low in calories and nice flavor-I like the Califia Unsweetened Vanilla (I find at Fairway and Whole Foods) since it has NO carrageenan
Chia Seeds: High in protein, Omega-3s and filling since they expand in liquids and the belly
Almonds: high in fiber, protein and good fat, they help decrease cravings and lead to a flatter stomach
Blueberries: high in antioxidants and fiber, low-calorie and super sweet this time of year
Chocolate: high in antioxidants, is anti-inflammatory to protect heart and brain, and improves skin
Try this below, and feel free to switch out milk, nuts, and/or fruits to make new creations. You will definitely be seeing more overnight oat recipes from me here!
I have a confession: I have been looking at, admiring recipes for, and even recommending overnight oats to friends and clients for a while now. But it was not until yesterday that I actually made some for myself. There is no particular reason: I eat plenty of hot oatmeal and all the other ingredients on a regular basis. Perhaps it was the warm weather that inspired me this week?! (Although yesterday felt like fall again….)
Anyways, since I had time to do a big, long grocery shop trip this weekend, I made sure I had all of the ingredients and put together my fist trail Saturday night for Sunday morning. Let’s just say it was not a success and I ended up adding more ingredients so it was edible. I will add a disclaimer right here: I am not a chef! I am a Registered Dietitian and Mom who cooks, but I do my best, and I get decent reviews from my family on my recipes!
Last night I was determined to get it right because I know this breakfast/snack has such healthy potential:
- Oats: high in fiber – a good carb that gives energy and helps you feel full
- Almond Milk: low in calories and nice flavor
- Chia Seeds: High in protein, Omega-3s and filling since they expand in liquids and the belly
- Almonds: high in fiber, protein and good fat, they help decrease cravings and lead to a flatter stomach
- Bananas: high in potassium, they help restore electrolyte balance and decrease excess fluid in the body
- Strawberries: high in Vitamin C, which is great for skin and fighting colds.
I got the recipe right last night and enjoyed a great breakfast today to fuel me through my morning routine. Give it a try and feel free to switch out milk, nuts, and/or fruits to make new creations. I will definitely be doing that to try out new combinations!