I love energy bites because they provide a good amount of energy for its size, are sweet without much added sugar and are full of nutritious goodness (fiber, protein, healthy fats!)🌞 easy energy bites:
1 1/4 cup oats
1/4 cup ground flax seeds
2 tablespoon @nutiva chia seeds
1 tablespoon vanilla extract
1/2 teaspoon cinnamon
1/2 cup peanut butter ~optional drizzle of honey~
mix to combine and portion into small bite size pieces! 💛 #lululentil
2 weeks ago
My ideal sunday morning brunch 🙌🏼 this might not be the prettiest plate ever, but is it ever delicious 😍 my dad makes the best breakfast potatoes ever, so it’s always such a treat to come home and have him make them for the family 💛 i paired it with tofu scramble (recipe coming soon!) + salsa and some local peaches on the side 🍑.
are you a sweet or savoury breakfast person?! i usually crave a huge green smoothie every morning, but sometimes a hearty breakfast like this just feels so right ✨ have an amazing sunday everyone! 💛
"you don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients." - julia child 🙌
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this is one of my favorite quotes from one of my favorite people, and this concept is at the root of my business! my husband and i took a trip to 🇮🇹 this past spring where i really saw this come to life everywhere we went. there were of course some masterpieces, but one of our favorite dinners was at 6:30pm (a totally inappropriate dinner time in italy) after hiking in #cinqueterra and they were incredibly simple 🍝 dishes with lots of fresh local ingredients! for my last #portionplateseries post i wanted to share how #pasta can fit into a healthy balanced diet 🍽
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to state the obvious, a pasta dish will count as your carb portion of your plate, but the keys are #1 portion size (keep it to 25%) #2 adding lean protein #3 adding 🍅🥦. one really easy way to do that is by creating a pasta primavera dish filled with lots of different veggies! this dish is one from my custom #mealplan recipes that i give to my clients, and it's a roasted vegetable pasta primavera with spicy chicken sausage featuring @traderjoes brown rice #glutenfree penne pasta (or you can use whole wheat). this dish only has 4.5oz of raw pasta for four servings, but with all of these veggies and four chicken sausages it is incredibly filling! check out my ig story to see how i made the pasta sauce as well.
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well there you have it y'all: the #portionplateseries is complete with ways to fit 🍣 🥗 🥪🍕 and🍝 into your healthy lifestyle. i hope you have found these to be helpful, and if there are any other cuisines/dishes that you have questions about be sure to leave them in the comments below. thanks for following along, and have a great week!
Happy saturday! 💕 i haven’t been too active on instagram the last couple days. my own work + lots of coverage at the hospital doesn’t leave a lot of time for my phone, making pretty food, or taking photos! 🤷🏻♀️
my meals have been rather snack-like — but i still try to ensure i get lots of nutrient-dense foods, that’s what keeps me going! 🥕 have a great weekend!
on my snack plate 👉🏼 brown rice crackers from @costco + @arlacanada jalapeño havarti + fresh grapes & veggies. 🍇
Mealprep sunday! one-pan meals are the ultimate lifesavers during busy weekdays. super quick, healthy, and practically zero clean-up 👍
three easy steps:
1) pre-heat oven to 400c
2) choose your favourite hearty vegetables, potatoes and protein (we chose falafel balls). toss everything lightly with olive oil.
3) roast for approx 15min or until potatoes are soft.
👉want more ridiculously simple, healthy recipes? our meal prep guide for busy people... coming october 2018!
Powering through this busy tuesday with this whole wheat everything bagel with homemade cream cheese (recipe by @hotforfood and so good), slices tomatoes, arugula, red onion + kalamata olives ✨.
i have a full day of school work and classes today, but i’m trying to enjoy every moment since it’s my last semester of school ever 😳 seriously, where does the time go?! it feels like just yesterday i was starting this masters and now there’s only a few months left! feeling grateful to be able to participate in higher education today 💛
Working mamas unite! have you pumped while working it?
this is how we do it. pumping milk before i do my segment on @thesocialctv this afternoon.
some days are tougher than others, so being prepared, well hydrated and lowering expectations works best for me.
building a business takes work and commitment.
when have you had to pump to make something special happen for your business?
💥announcement & giveaway 💥
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the first day of fall is just four days away - so why not celebrate with the flavors of the season? i'm talking 🍎, brussels, 🍠, cinnamon, sage, 🎃 spice (of course) and more!
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the blush nutrition fall recipe ebook has been re-launched with even more photos (link in bio). swipe to see the full list of the 20 #dietitianapproved recipes 📷 is of the harvest skillet.
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giveaway: tag a friend in the comments below, and let me know the recipe you are most excited to make. both you and your friend will be entered to win, so the more people you tag the better your chances are. good luck and happy fall 🍂
Psa: the psl is baaaaack 🎃 i love this time of year 🍂 from the spooky decorations, fall leaves (maybe not in jax lol), apple picking + all things pumpkin!!!🧡
some people say it's too early for pumpkin everyyyything, but @starbucks didn't😂they launched there #starbuckspsl on august 28th!!💫 so in honor of my obsession with fall i decoded the psl + gave y'all some tips to keep it healthy on the @dietitiansofpalmvalley blog🙌🏻
not a fan of all things pumpkin?🍁 click the link in my bio for my 💚starbucks drink guide💚 for all my #dietitianapproved secrets😉
comment your faveeee starbucks order below😝
Today’s conversation is with amy myrdal miller, a registered dietitian who through a variety of professional experiences, always comes back to her roots of being a farmer’s daughter.
when i was at fnce a few years ago, i had the privilege to be there on behalf of kids eat right. on one of the days, i was assigned to work the ker booth, it was “meet your farmer day” with @amymyrdalmiller being the featured farmer. i briefly was able to chat with her in between the numerous other conversations she was having. i was newer to fnce and i knew amy has made a path for herself in our profession by the acknowledgement she received that day. amy has had an amazing career with much variety and you can tell during our entire conversation, amy is passionate about being a dietitian but also experiences much joy in every thing she does.
please enjoy my conversation with amy, 🔗🔝 and also available on @spotify, @stitcherpodcasts and @iheartradio.
with my past (incorrectly diagnosed) gluten free diet (age 7-22), i’ve never been a sandwich eater. ... ➕also of course in past years falling victim to diet culture .. associating sandwiches with diet language & choices.... 👎🏼👎🏼👎🏼👎🏼👎🏼👎🏼👎🏼👎🏼👎🏼👎🏼
when in reality they’re f*cking great! are you busy? do you get minimal breaks at work? do you like delicious flavour combos? want to save money & bring lunch from home? do you enjoy bread? do you enjoy feeling satiated?
boom 💥 sandwiches can be your best friend! 👍🏼
how creative can you get with your sandwich options?! try some delicious grainy bread👌🏽how many veggies can you get in?
im pretty keen to get in the habit of packing a sandy for #easyeats during placement. i’d love some inspo from you on your favourite fillings!! 👇🏽🥒🥓🍅🥗
Join me the weekend of october 20-21 for two days jam packed with wellness events from 10am-5pm at #fluorfield in downtown greenville, sc 🍎🥦🍅🥗
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i will be presenting on the goodness cooking demo stage on saturday for “meal planning made easy” and sunday for “leftovers: the remix” 👩🏻🍳
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not only will be there be cooking demos, but i am super excited for sessions with @sharpbrainconsulting@cindymcgrath_makeup@barre3fiveforks@generation_kid_strong_ and so many more 💕
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if you haven't bought your ticket yet, click the link in my bio and use blush10 to save 10% 💰 see you there!!
Local #novascotia tomatoes halved and topped with a homemade pesto! roast at 400f and serve!
have you been to a healthy cooking class @sobeys before? join me in bedford! this was our appetizer tonight served with toasted crostini!
Gnocchi à la shroomies 🍄🤓 (scroll down for all the other flavas!)
we went all out with the mushrooms for this one, with a mix of fresh and dried (dried for the varieties that cost one million dollars to get fresh ahem chanterelles $$$)
anyway if you haven’t had gnocchi in a while you should probably get on it 🏃🏻♀️ bite-size heaven ✨
have the best week friends 💓
other dish ingredients:
tomatoes, miso, soy sauce, garlic, red wine vinegar, sesame oil, butter and basil.