Colorful Cabbage Salad with Peanut Dressing
Total Time: 25 minutesServes: 4 Ingredients For the Salad: 2 cups shredded red cabbage 2 cups shredded green cabbage 1 large carrot, julienned or grated 1/2 red bell pepper, thinly sliced 1/2 cucumber, thinly sliced 2 tablespoons fresh cilantro, chopped...
Citrus Salmon Recipe
Total Time: 35 minutesServes: 5 Ingredients 1 large orange 1 large lemon 1 1/2 pounds salmon fillet (skin removed) Salt and black pepper 1 tsp dried oregano 1 tsp dried mint 1 tsp red chili flakes 1 clove garlic (minced) Extra virgin olive oil (EVOO)...
Creamy Lemon Artichoke Chicken Orzo Soup
Total Time: 35 minutesServes: 6 Ingredients 1 lb boneless, skinless chicken breasts or thighs (cut into bite-sized pieces) 1 tablespoon olive oil 1 medium onion (diced) 3 garlic cloves (minced) 1 cup carrots (diced) 1 celery stalk (diced) 1 zucchini (diced) 1 can (14...
Effortless Meal Prep: Easy Tips for Stress-Free Meals
Meal prepping often gets a bad rap—people think it’s time-consuming, requires too much effort, or simply isn’t worth it. But the truth is, meal prepping doesn’t have to take hours or involve complicated recipes to be effective. As a dietitian, I’m here to share some...
Butternut Squash, Brussels Sprouts & Orzo Salad with Apple Cider Vinegar Dressing
Total Time: 35-40 minutesServes: Makes about 4 servings (roughly 1.5–2 cups per serving) Ingredients 1 small butternut squash (about 2–3 cups), peeled, seeded, and cubed 1 tablespoon extra virgin olive oil 1/2 lb Brussels sprouts, trimmed and halved 1 tablespoon...
Hearty Heart-Healthy Minestrone Soup
Total Time: 40 minutesServes: Makes about 6 servings (roughly 1.5–2 cups per serving) Ingredients 1 tablespoon Extra Virgin Olive Oil 1 medium onion, diced 2 garlic cloves, minced 2 medium carrots, diced 2 celery stalks, diced 1 medium zucchini, diced 1 cup...
Valentine’s Day Overnight Oats
Total Time: 5 minutes to prep (at least 4 hours to soak)Serves: Makes 1 serving Ingredients 1/2 cup rolled oats 1/2 cup unsweetened almond milk (or milk of choice) 1/2 cup Greek yogurt 1 tablespoon chia seeds 1 tablespoon maple syrup (or honey, optional)...
Decoding Your Lipid Panel and Nourishing Your Heart
When you go for your routine physical, your doctor will likely order a lipid panel, a blood test that measures the levels of cholesterol and other fats (lipids) in your blood. You might notice a few key terms that are important for understanding your heart health:...
Peanut Butter & Chocolate Stuffed Date
Total Time: 10 minsServes: Makes 12 stuffed dates Ingredients 12 Medjool dates (pitted) 1/4 cup natural peanut butter (or almond butter, if preferred) 2 tbsp dark chocolate chips (70% or higher cocoa for a healthier option) Sea salt (optional) Instructions Carefully...
Taco Turkey Skillet
Total Time: 20 minsServes: 4 Ingredients 1 lb ground turkey (preferably 93% lean) 1 tbsp olive oil 1 medium onion, diced 1 bell pepper, diced 2 cloves garlic, minced 1 medium zucchini, diced 1 can (14.5 oz) diced tomatoes, drained (or use fresh tomatoes) 1/2 cup...
One-Pan Vegetable Egg Bake
Total Time: 30-35 minsServes: 6 Ingredients 10 large eggs 1 cup low-fat cottage cheese 1 cup shredded cheddar cheese 1 cup bell peppers (diced) 1/2 cup onions (diced) 1 cup spinach 1/2 cup cherry tomatoes, halved 1 tbsp olive oil 1 tsp...
Rejecting Fad Diets in the New Year: A Healthier, Sustainable Approach
As the new year begins, many of us feel it’s the perfect time to reset and make changes—whether it's adopting healthier habits, losing weight, or simply feeling better in our own skin. But as January rolls in, so does the wave of tempting "quick-fix" fad diets...
Winter Salad
Total Time: 45 minsServes: 4-6 Ingredients 2 cups cubed butternut squash 1/2 medium red onion, cut into thin wedges Extra-virgin olive oil, for drizzling Sea salt and freshly ground black pepper 1/2 bunch curly kale (4 to 6 leaves), stemmed, leaves torn½ small...
Chipotle Quinoa Black Bean Sweet Potato Chili
Total Time: 40 minsServes: 6 Ingredients For the chili: 1 tbsp olive oil 1 medium yellow onion, diced 2 medium carrots, diced 3 cloves garlic, minced 2-3 chipotle peppers in adobo sauce, finely chopped 1 tsp cumin 1/2 tsp turmeric 1/4 tsp cinnamon pinch nutmeg 1 (15...
Jalapeño, Pepper Jack and Turkey Bacon Quiche
Total Time: 60 minsServes: 4 Ingredients Coconut oil cooking spray 3 yukon gold potatoes (the small ones), cut into 1/8th inch slices 8 oz organic turkey bacon 1 tsp olive oil 1 orange or red bell pepper, diced 1 large roma tomato, diced 1 jalapeño, seeded and diced 1...
Fermented Foods—What’s the Hype?
Summarized by: Brenda Borba, RDN Fermented foods have been a staple in our diets for centuries, and it was originally developed to preserve seasonal foods. However, their health benefits have been recognized for just as long. From sauerkraut to kimchi, and yogurt to...
Easy Sheet Pan Eggs with Vegetables
Total Time: 20 minsServes: 6 Ingredients 1 green bell pepper, cored and thinly sliced 1 orange bell pepper, cored and thinly sliced 1 red bell pepper, cored and thinly sliced 1 medium red onion, halved then thinly sliced Kosher salt and black pepper Spices of your...
Butternut Squash & Black Bean Enchilada Skillet
Total Time: 40 minsServes: 4 Ingredients 1 tbsp olive oil or avocado oil 3 cups 1/2 inch diced, peeled butternut squash (about a 2 lbs squash) Salt and pepper to season 1 medium yellow onion, diced 3 cloves garlic, minced 1/2 jalapeño, diced 1 tsp cumin 1 tsp...
Kale Salad with Fennel, Honeycrisp and Goat Cheese
Total Time: 20 minsServes: 4 Ingredients Salad: 1 very large bunch of kale 1 medium Honeycrisp apple 1 medium bulb of fennel 3 ounces chilled goat cheese, crumbled (to yield about 1/3 cup crumbled goat cheese) 1/3 cup dried cranberries 1/4 cup pepitas (pumpkin seeds)...
So You’re on Ozempic…Now What?
Written by: Brenda Borba, RDN If you recently started taking Ozempic (semaglutide) or another GLP-1 receptor agonist, you might be wondering: What now? Whether you’re using it for weight loss, managing type 2 diabetes or both, it’s important to understand the next...
Instant Pot Chicken and Spinach Ramen
Total Time: 30 minsServes: 4 Ingredients 2 cups sliced wild or cremini mushrooms 1 tbsp chopped ginger 2 cloves chopped garlic 2-3 tbsp red curry paste 2 cups low sodium chicken broth 1/4 cup coconut aminos or low sodium soy sauce 2...
Turkey Stuffed Acorn Squash
Total Time: 1 hr and 15 minsServes: 6 Ingredients 3 small acorn squashes 1 tbsp avocado oil Pinch of salt and ground black pepper Stuffing: 1 medium onion, finely chopped 3 garlic cloves, minced 1 tbsp avocado oil 1 lb ground turkey 90/10 3...
Pumpkin Pie Baked Oatmeal
Total Time: 50 minsServes: 6 Ingredients Wet ingredients: 1 (15oz) can pumpkin puree 2 eggs 1 cup milk of choice 1/3 cup sugar 1/4 cup pure maple syrup 1 tsp vanilla extract Dry ingredients: 2 cups old fashioned rolled oats, gluten free if...
How Gina Transformed Her Diet with Brenda’s Help
Written by: Brenda Borba, RDN Gina came to us with a clear goal: she wanted to overcome her picky eating habits and find healthier alternatives for her diet. Up until that point, her diet had been incredibly limited—she didn’t consume any vegetables and only ate a...
Orange Creamsicle Baked Oatmeal
Total Time: 1 hourServes: 6 Ingredients Wet ingredients: 2 eggs 1/3 cup (104g) pure maple syrup Zest from 1 large orange 1/2 cup (100g) freshly squeezed orange juice 1 TBSP (14g) melted butter, vegan butter or melted and cooled coconut oil 1 1/4 cup (200g) unsweetened...
Fresh Tomato Cucumber Salad
Total Time: 10 minutesServes: 6 cups Ingredients 2 TBSP avocado or olive oil 1 TBSP red wine vinegar 1/4 tsp black pepper 1 Tsp salt (optional) 1/2 cup red onions diced 2 TBSP roasted red pepper diced 1 jalapeno cored and diced 5 tomatoes medium, wedged...
Strawberry Oatmeal Bars
Total Time: 50minutesServes: 12 Ingredients For the crust and topping: 1 1/2 cups of Gluten-Free rolled oats 1 cup almond flour 2/3 cup dark brown sugar 1/2 cup unsalted butter, diced For the filling: 3 cups chopped strawberries 1/2 cup maple...
The Hidden Risks of Skipping Nutrition Visits: Why Taking Time Off Could Harm Your Health
Summarized and written by: Brenda Borba, RDN Nutritional counseling is recognized as the first line approach when managing a variety of chronic diseases. This can range from cancer, diabetes mellitus, chronic kidney disease, inflammatory bowel disease, to eating...
Asparagus and New Potato Frittata
Total Time: 12-15 minutesServes: 3 Ingredients 200g or 7oz new potatoes, quartered 100g or 3.5oz asparagus tips 1 TBSP olive oil 1 onion, finely chopped 6 eggs, beaten 40g or 1.4oz low fat cheese or cheddar, grated Rocket or mixed leaves, to serve ...
Fiesta Mango Black Bean Quinoa Salad
Total Time: 25minutesServes: 4 Ingredients For the quinoa: 3/4 cup uncooked quinoa 1 1/2 cups water For the salad: 1 (15 ounce) can black beans 1 large mango, diced (about 1 heaping cup diced mango) 1 red bell pepper, diced 1 avocado, diced 1/2 cup diced cilantro 1/4...