Alright, fiiiine.. my meal prep for the week involved more than just cookies 🍪 i also prepped some salads to have for lunch throughout the week (and to be honest i’m almost as excited about these as i am about the cookies.. is that weird??) 🤔 i mean just look at all those colors and textures ‼️ get in ma belllllyyyy 😍
btw.. the recipe for those peppermint mocha crinkle cookies went live on the blog this morning - link in bio!👆🏼
Making dietary changes is no easy task 🙅🏼♀️ it can be overwhelming, scary, and downright depressing to cut out foods that you love and eat on a regular basis.
recently, i’ve had to make a lot of dietary changes to try to better manage my #ibs and #sibo symptoms (more on that another day). i definitely went through the typical mourning period, where i felt like pretty much everything i loved was off-limits. but, a little change in perspective has made a world of a difference 🌎 instead of focusing on the foods i can’t eat, i’m taking this opportunity to focus on what i can eat and discover new foods that excite me (and make me feel good inside and out!) ✨
these cinnamon roasted carrots are my most recent obsession 👉🏼 slightly savory, slightly sweet and so good 🤩 i’ve been roasting up a batch at the beginning of the week and having them with breakfasts or snacks (and occasionally even desserts! #dontjudge) 🥕 my favorite way to eat them is drizzled with some @crazyrichardspb pb or almond butter (are you surprised?), but they’re perfectly delicious on their own too! “recipe” below👇🏼
cinnamon roasted carrots 🥕
1️⃣ wash, peel, and slice desired number of carrots into sticks (mine are usually about 1/2” thick)
2️⃣ toss with just enough melted coconut oil to lightly coat the carrots (you can substitute another neutral flavored oil - i just happen to like subtly sweet flavor of coconut oil in this recipe) and a drizzle of maple syrup (*optional, but it really brings out the sweetness of the carrots!)
3️⃣ sprinkle with cinnamon and a dash of salt and toss to combine
4️⃣ spread onto a baking sheet lined with parchment paper and roast at 425 degrees fahrenheit for ~25 minutes, flipping halfway through. carrots are done once they’re nice and tender and slightly caramelized! 💯
2 days ago
I’ll be honest.. i’ve never really been a huge fan of cake 🤷🏼♀️ (unless, of course, it has the word “cookie”, “ice cream”, “cheese”, or “pan” in front of it..) 🍪
sadly, we didn’t have any of the first 3 in the house this morning, so birthday pancakes will have to do for now 🥞 but you better believe i’ll be on the hunt for one (or all) of the others later 🎂
favorite kind of “cake”? let me know in the comments!👇🏼
2 weeks ago
If you haven’t put a fried egg on top of your pasta yet, whatareyouwaitingfor?! legit takes your pasta game to the next level 🙌🏼💯
threw this bad boy together in five minutes tonight (thanks to some handy dandy leftovers) and it was everything i ever wanted and more 😍 full deets are in my stories!👆🏼
Go further with food. 🥑 i'm all for cutting food waste, but this year's #nationalnutritionmonth theme means so much more.⠀
i develop recipes for food brands and farmers, but i wasn’t always a foodie. my cooking know-how ceased at boxed mac and cheese and canned soup for a long time. food was fuel, and i didn’t think about it much beyond that. ⠀
until i (like so many) fell prey to the lure of quick weight loss. tracking calories became an obsession. so much so that i became a registered dietitian.⠀
cooking saved me. ⠀
it expanded the way i thought about meals. food became more than calories and carbs. it was self-care. an expression of love. comfort. connection. community. joy. ⠀
cooking taught me to release perfectionism and live in the moment. after devoting years to the pursuit of a smaller body, i let it go. i embraced the unabashed joy i felt in the kitchen and ran with it. ⠀
going further with food helped me find the inner calm i’d been after all along. ⠀
happy #rdnday to all my fellow dietitians! you all continue to inspire me every day, and i'm always grateful for our little community. 💚🥦👩🏻🌾♻️⠀
how do you go further with food?⠀
🎉 giveaway time!! 🎉
in honor of #nationalnutritionmonth, i’m giving away a goodie basket filled with products from some of my absolute favorite food companies 💃🏼 one lucky winner will receive over $100 worth of products from @siggisdairy, @crazyrichardspb, @eatbanza, @kindsnacks, @manitobaharvest, @squareorganics, and @eatenlightened! 👏🏼
to enter, all you need to do is:
1. like this photo👆🏼
2. make sure you’re following me (@bytesizednutrition )
3. tag 2 friends in the comments section of this post
✨ bonus entry ✨ share about this giveaway on your instagram stories (make sure to tag me so i can see it!)
giveaway will remain open until 11:59 pm monday, 3/19. winner will be selected at random and announced on my stores. us residents only. this giveaway is in no way affiliated with instagram. may the luck ‘o the irish be with you! 🍀🌈
What is your favorite type of food? i love so many things, but i have to say mediterranean tops the list. i could eat hummus, shawarma and falafel every day of my life and never get bored.
next question...do you buy or make your favorite type of food?
i tend to find restaurants here and there that make this kind of food, but today i felt inspired to make my own for dinner, with a healthy twist of course.
@sietefoods cassava and chia flour tortillas topped with homemade kalamata olive hummus, some red quinoa, tomato and cucumber salad and of course, falafel, from the do it yourself @traderjoes mix they just came out with. side note...this looks pretty right? but those tortillas fall right apart if you try to eat it like a pita, so either buy pitas or get your forks out. 🤣
I tailor my programs to my clients. for many, i don’t use a weight-centric approach. some track macros, some don’t. there’s many ways to get it done. here are a few common alternatives you can use yourself:
1️⃣performance. how well are you doing? are you able to tolerate 30 minutes of walking more this week without your knees hurting? if you have a tracker, is your heart rate less after 5 minutes? etc.
2️⃣feel your clothes. are they tighter? looser? this is a fairly accurate indicator. -
3️⃣waistline/thigh measurements. chances are that water weight will not affect these numbers as much, and give a long term reliable indicator.
4️⃣comments or the mirror. if you’re making progress people will notice. don’t underscore this! you might notice certain curves appear as well. while these aren’t objective measurements, you can’t mathematize how you feel. take pride in that.
5️⃣habits. what are you doing differently this week? if you were eating away from the home 4/5 meals last week but cooked 2/5 meals this week, guess what? you made progress. •
there are of course several more. just know that the scale isn’t the end-all-be-all here. focus on you.
Happy saturdayyy! ✨ first time making nut milk, decided to make pistachio nut milk with @elliesbest nut milk bag! simple, sweet, and delicious! 🤗
• 1 cup shelled unsalted pistachios • 4 cups of water • 1 tbsp honey 🍯
• 1 tsp vanilla extract
1. soak shelled pistachios in water for 6-7 hours. rinse and drain.
2. pour soaked pistachios in a blender with 4 cups of water, honey, vanilla extract and blend until smooth
3. pour the mixture in a @elliesbest nut milk bag into a large bowl and squeeze out the milk
4. transfer the nut milk into a mason jar and refrigerate
One foot in winter + one foot in spring, i’m bridging the two with a bright dual-season #salad: mixed baby dark leafies, carrot ribbons (can’t stop me), hearts of palm, ice-bath red onions + a handful of #caracara segments simply dressed with mustard-red wine vinegar-#walnutoil vinaigrette and pepper, pepper + more pepper.
the new #weekendpost is up for your perusal this morning. what are your plans? we’re counting down to travel, and my to-do list is running off the page. back at it! cheers.
direct link: https://buff.ly/2pfsjxh
Just made the mistake of scrolling through my camera roll and now i’m officially craving this roasted grape and farro salad from a few weeks ago 😩 full deets below👇🏼
but first.. have you ever tried roasted grapes? 🍇 they’re so easy to make and instantly take your salad game (or snacking game) to the next level 💯 all you have to do is toss about a cup of grapes with a drizzle of olive oil (just enough to lightly coat) and a sprinkle of salt/pepper (optional), then roast at 400 degrees fahrenheit for about 20-25 minutes until they’re all nice and caramelized 🔥 i would almost go so far as to say that this is my new favorite way to enjoy grapes, but let’s be real.. we all know that would be a lie🍷💁🏼♀️
in my salad 👉🏼 arugula + farro + roasted grapes + roasted sweet onion + feta + pecans + @manitobaharvest h**p seeds + balsamic vinaigrette 🥗 (all about that savory and sweet life!)
ps: shout out to @twopeasandpod for the salad inspo 💕
Best part of traveling? finding good food in unexpected places. you'd never guess, but there are some delicious fish tacos underneath this bridge. ⠀
red cliff is the home of mango's, where i found some of the best-seasoned fish tacos in colorado. (they also had rocky mountain oysters on special, in case you're interested.😉)⠀
it's peaceful, close to the ski hills at @vailmtn and @beavercreek, and not too far from hot springs (and more good eats at @thepullmangws ) in glenwood springs. perfect little mountain getaway!⠀
where were you the last time you discovered a good meal while traveling?⠀
I am so inspired by the process of cultivating flavor from the simplicity of food. each dish we created this week utilized wheat; a seemingly simple grain that becomes increasingly complex as we break down the science of the six classes of wheat and their wide range of uses. i can't thank the @wheatfoodscouncil enough for sharing the knowledge behind the grain that brings together a balance of flavors and textures that elevate the food experience like nothing else can! photos show more of the @ciaatcopia kitchen and the dishes we shared together!
If you’re getting bored of brown rice or quinoa, i highly recommend #farro. it’s packed with protein and fiber plus it makes a mean salad – like this one with brussels and apples 😍😍😍. tonight i’ll be subbing it in for a new spin on porcini risotto in the instantpot for a quick dose of healthy 🌾.