Best Ever Apple Crisp
Total Time: 40 minutesServes: 6 Ingredients For the filling: 5 medium apples, sliced 1 tbsp lemon juice 1 tsp ground cinnamon 1 tsp vanilla extract 2 tbsp pure maple syrup or honey For the topping: 3/4 cup old-fashioned rolled oats 1/3 cup whole wheat flour or oat...
Garlic Parmesan Green Beans
Total Time: 30 minutesServes: 6 Ingredients 1 1/2 lbs fresh green beans, trimmed 1 1/2 tbsp extra-virgin olive oil 3-4 garlic cloves, minced 1/4 tsp sea salt 1/4 tsp black pepper 1/4 tsp crushed red pepper 1 tsp lemon zest 1 tbsp fresh parsley, chopped Instructions...
Butternut Squash, Apple & Sage Soup
Total Time: 50 minutesServes: 4 Ingredients 1 tbsp olive oil 1 small yellow onion, chopped 2 cloves garlic, minced 1 medium butternut squash, peeled, seeded, and cubed (about 4 cups) 1 medium apple, peeled and chopped 4 cups low-sodium chicken bone broth 1 cup 1-2%...
Eating Well Through Menopause
Menopause marks the end of a woman’s reproductive years, but the transition leading up to it, perimenopause, can last several years. During this time, levels of estrogen and progesterone gradually decline, influencing nearly every system in the body and triggering a...
Oat Yogurt Cups
Total Time: 25 minutesServes: 12 Ingredients 3 cups rolled oats 1/3 cup coconut oil, melted 2 egg whites 2 tbsp brown sugar 2 tsp cinnamon 1/4 tsp salt Nonfat Greek yogurt (flavor of your choice) Instructions Preheat oven to 350 degrees Fahrenheit In a bowl,...
Coconut Tofu Curry
Total Time: 30 minutesServes: 4 Ingredients 1 block (14 oz) extra-firm tofu 1 tsp olive oil 1 small yellow onion, diced 3 cloves garlic, minced 1 tbsp fresh ginger, grated 1-2 tbsp red curry paste 1 can (13.5 oz) light coconut milk 1/2 cup low-sodium vegetable...
Pumpkin Chili
Total Time: 40 minutesServes: 6 Ingredients 1 tbsp olive oil 1 pound lean ground turkey breast 3 cloves garlic, minced 1 bell pepper, diced 1 can (15 oz) pumpkin puree (not pie filling) 1 can (15 oz) diced tomatoes 1 can (15 oz) black beans, drained and rinsed 1 cup...
Let’s Talk Cortisol
What Is Cortisol, Really? Cortisol is a hormone your body naturally produces in the adrenal glands. Often nicknamed the “stress hormone,” cortisol plays a big role in your body’s fight-or-flight response, helping you respond to stress and maintain internal balance...
Quinoa, Broccoli, Chickpea Salad with Tahini Maple Dressing
Total Time: 25 minutesServes: 4 Ingredients For the bowl: 1 cup dry quinoa (makes 2.5-3 cups cooked) 3 cups broccoli, chopped 1 (15 oz) canned chickpeas, rinsed and drained 1 cup shredded carrots 1/4 cup parsley or cilantro, chopped Salt and pepper to taste For the...
Buffalo Chicken Dip
Total Time: 35 minutesServes: 8 Ingredients 2 cups chicken breast, shredded 3/4 cup plain nonfat Greek yogurt 1/4 cup light mayonnaise (can also use avocado or olive oil-based) 1/3 cup hot sauce 1/3 cup reduced-fat shredded mozzarella cheese 1 tbsp white vinegar...
No-Bake Energy Bites
Total Time: 20 minutesServes: 12 Ingredients 1 cup rolled oats 1/2 medium ripe banana 2 tbsp natural creamy peanut butter 1/4 cup honey or maple syrup 1/2 cup dates, chopped 1 tbsp ground flaxseed 1 tsp vanilla extract Pinch of salt Instructions Mix all...
What is Collagen? Health Benefits, Food Sources, and When to Take Supplements
You’ve probably heard the word collagen as it's on shelves everywhere, from skincare products to health supplements, but what exactly is it? And why is everyone talking about it? It is the most abundant protein in the body, so given that, we are going to explore...
Lemon Crusted Cod
Total Time: 20 minutesServes: 4 Ingredients 4 cod fillets, 4-5 oz each 1/2 cup whole wheat breadcrumbs or panko 1 tbsp lemon zest 2 tbsp fresh lemon juice 1 tbsp Dijon mustard 2 tbsp olive oil 1 garlic clove 2 tbsp fresh parsley, chopped Salt and pepper, to taste...
Grilled Chicken Shawarma Kebabs
Total Time: 20-15 minutes (marinate at least 1 hour)Serves: 6 Ingredients 1.5 lbs boneless skinless chicken thighs (or breast) 2 tbsp plain Greek yogurt 2 tbsp olive oil 2 tbsp lemon juice 3 garlic cloves, minced 1 tsp ground cumin 1 tsp ground paprika 1/2 tsp...
Peach Salsa
Total Time: 15 minutesServes: 8 (2 cups total) Ingredients 2 medium ripe peaches, diced 1 small red bell pepper, diced 1/4 cup red onion, finely chopped 1 small jalapeno, minced 1/4 cup fresh cilantro 1 lime, juiced, salt to taste Instructions In a medium bowl, gently...
Navigating Alcohol and Nutrition
Alcohol is deeply woven into societies and cultures around the world and is often present during life milestones and everyday moments, from toasts at weddings to happy hours after work, relaxation, and even rituals. While at times it can be harmless, the reality of...
Sheet Pan Chicken Fajitas
Total Time: 30 minutesServes: 4 Ingredients 1 lb boneless, skinless chicken breast, thinly sliced 3 bell peppers, sliced 1 medium red onion, sliced 2 tbsp olive oil 1 tbsp chili powder 1 tsp cumin 1 tsp smoked paprika 1/2 tsp garlic powder 1/2 tsp onion powder Salt...
Watermelon Mint Mocktail
Total Time: 10 minutesServes: 2 Ingredients 2 cups seedless watermelon, cubed and chilled 1 tbsp fresh lime juice (about 1/2 lime) 5-6 fresh mint leaves 1/2 cup sparkling water Ice cubes 1 tsp honey or agave syrup (optional) Garnish (optional) Extra mint sprigs...
Lemon Dill Potato Salad
Total Time: 30 minutesServes: 5 Ingredients 1 lb petite gourmet potatoes 2/3 cup celery, diced, 3 eggs, hard-boiled 6-8 stalks fresh dill, finely chopped 1/2 cup fresh parsley, chopped 1 lemon, zested 1/4 cup lemon juice 2 tsp lemon pepper 1/4 cup light mayo 5.3...
Don’t Forget About Fiber
In today’s health and wellness world, protein seems to have taken center stage—and we get it. We can’t deny its crucial role in building and repairing muscle, supporting metabolism, and keeping you feeling full. From protein-packed snack bars to high-protein chips,...
Salmon Burger
Total Time: 25 minutesServes: 4 Ingredients 12 oz fresh salmon (or canned) 1 medium sweet potato 1/3 cup green onion, finely chopped 1 clove garlic, minced 1/4 cup parsley, chopped 1/4 cup breadcrumbs (or almond flour for gluten-free) 1 egg 1 tbsp Dijon mustard 1/2...
Peach and Arugula Salad with Pesto Dressing
Total Time: 35 minutesServes: 5 Ingredients For the Salad 1 cup dry farro 4 cups baby arugula 2 ripe peaches, thinly sliced 1 medium cucumber, halved and sliced 1/3 cup crumbled goat cheese 1/4 cup pistachios or almonds (optional) For the Dressing 2...
Chocolate Cherry Protein Smoothie
Total Time: 5 minutesServes: 1 Ingredients 1 cup frozen tart cherries 1/2 banana (fresh or frozen) 1 tbsp unsweetened cocoa powder (or raw cacao) 1/2 cup non-fat plain Greek yogurt 1 tbsp almond butter (or peanut butter) 1 cup unsweetened soymilk (or low-fat...
Tried, True, and Dietitian-Approved—Our Favorite Nutrition Products
As dietitians, we’re always on the lookout for products that not only support optimal health but also make life a little easier. Whether we’re meal prepping for the week, creating nutritious recipes, or simply trying to keep up with the demands of our busy schedules,...
Waldorf Chicken Salad
Total Time: 20 minutes (chicken already cooked)Serves: 4 Ingredients 2 cups cooked, shredded chicken breast (skinless, boneless) 1/2 cup Greek yogurt (plain, non-fat or low-fat) 1 tablespoon Dijon mustard 1 tablespoon lemon juice 1 teaspoon honey (optional) 1/4...
Asparagus and Mushroom Frittata
Total Time: 35 minutesServes: 2 Ingredients 6 large eggs (or 4 large eggs + 2 egg whites) 1 cup fresh asparagus, chopped into 1-inch pieces 1 cup mushrooms, sliced 1/2 small onion, diced 1 tablespoon olive oil Salt and pepper to taste 1/4 cup low-fat milk (or almond...
Funfetti Turkey Burgers
Total Time: 25 minutesServes: 4 Ingredients For the Turkey Burgers: 1 lb lean ground turkey breast 1/2 cup crumbled feta cheese 1 cup fresh spinach, finely chopped 1/2 cup bell pepper (any color), finely chopped 1/4 cup red onion, finely chopped 2 cloves garlic,...
Feeding Your Mind: The Powerful Connection Between Nutrition and Mental Health
May is Mental Health Awareness Month, a time to reflect on the importance of mental well-being and raise awareness about the steps we can take to nurture our minds. Mental health is incredibly complex, shaped by a variety of factors such as genetics, life...
Rhubarb Chia Jam
Total Time: 30 minutes–1 hourServes: 8-10 servings Ingredients 2 cups rhubarb, chopped into small pieces 1/4 cup water 2 tablespoons honey, maple syrup, or another sweetener (adjust to taste) 1 teaspoon lemon juice (optional, for extra tang) 1/2 teaspoon vanilla...
Bok Choy Stir-Fry with Soba Noodles
Total Time: 25 minutesServes: 4 Ingredients 8 oz soba noodles (whole wheat or regular) 2 tablespoons sesame oil (or olive oil) 2 garlic cloves, minced 1-inch piece of ginger, peeled and minced 6 cups bok choy, chopped (about 4 small bok choy) 1 small red bell pepper,...
Blueberry Lemon Cottage Cheese Pancakes (Blender Recipe)
Total Time: 15 minutesServes: 4 Ingredients 1 cup low-fat cottage cheese 2 large eggs 1/2 cup rolled oats (or oat flour for a gluten-free version) 1/2 teaspoon baking powder 1/2 teaspoon vanilla extract 1 tablespoon lemon zest (from about 1 lemon) 2 tablespoons lemon...
The Carnivore Diet: Trendy Yet Troubling
In recent years, the carnivore diet has gained traction among health enthusiasts and social media influencers. It is promoted as a simple yet effective way to lose weight, gain muscle, and improve overall health. The diet consists of consuming only animal-based...
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...
Easy Apricot Chicken
Total Time: 35 minutesServes: 6 Ingredients 3 chicken breasts (boneless, skinless) 1 cup apricot preserves 1 cup Catalina Salad Dressing or Russian dressing 2 TBSP Dijon mustard 2oz dried onion soup mix Instructions In a medium-sized bowl, combine apricot...
Red Yeast Rice: Is It Worth the Hype and Is It Safe?
Summarized and written by: Brenda Borba, RDN If you've been hearing about red yeast rice (RYR) as a natural way to lower cholesterol, you’re not alone. Known also as Hong Qu, Hon-Chi, Anka, or red Koji, red yeast rice is a hot topic among those looking for alternative...
Pesto Shrimp
Total Time: 15 minutesServes: 4 Ingredients 2 tablespoons extra-virgin olive oil, divided 1 1/2 pounds large peeled, de-veined raw shrimp 1 teaspoon no-salt-added Italian seasoning 1 pint grape tomatoes 2 cups loosely packed fresh basil leaves 1/2 cup refrigerated...
Grilled Corn Salad with Avocado, Goat Cheese & Hot Honey
Total Time: 35 minutes Serves: 6 Ingredients For the grilled corn: 4 ears of corn 1 TBSP avocado oil Freshly ground salt and pepper For the salad: 1 1/2 cups halved cherry tomatoes 1 avocado, diced 1/3 cup goat cheese crumbled 1/4 cup diced red onion or sub green...
Pesto Chicken Stuffed Zucchini Boats
Total Time: 55 minutes Serves: 4; 2 boats per person Ingredients Pesto: 3/4 cup packed fresh cilantro 1/2 cup cashews (raw or roasted is fine) 1 jalapeno, seeds removed 2 cloves garlic 1/2 lime, juice 2 TBSP avocado or olive oil 2-3 TBSP water, to...
Understanding Circadian Rhythm: How Sleep and Timing Impact Cardiovascular Health
Summarized and written by: Brenda Borba, RDN In a recent article from Today's Dietitian, the spotlight is on how our daily habits, beyond just diet and exercise, significantly influence our cardiovascular health. The key player in this scenario? Our circadian rhythm....