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Green Machine Muffins

muffins recipe Jul 17, 2019

I started making these muffins when my daughter started eating solid foods. 



                                Watch how easy it is to make these muffins here

Being a Dietitian, it's kind of a game to me to see how much veggies I can add into a meal.  (not sneak into a meal - add into it. I strongly believe that everyone should know what they're eating. Talk to the kids about their veggies. Keep exposing them. Monkey see monkey do!). 

However, with that said. 

Sometimes, it's hard to meet our daily veggies and fruit needs. 

I'm guilty of this too! I don't want you thinking dietitians are perfect when it comes to eating. We're not. We enjoy our chips, ice cream, cakes and old fashions (ok maybe this is just me but I'm a Texas girl who loves her whiskey! ha). 

We just know the right balance, what our body needs, and how to feel good while still enjoying those other "soul...

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Very Berry Balanced Shake

breakfast recipe shakes Jul 05, 2019

Are your shakes stuck in a rut??

Shakes and smoothies are such an easy way to get in some good nutrition however I see so many of y'all missing key components and am here to shed the light on getting the most out of your shakes.



 




Let's go over some common mistakes first and then I'll share with you how to make it balanced!

COMMON MISTAKES

1. Only plant based items you're adding is fruit.
2. Missing a source of protein 
3. Focused only on macronutrients
4. Forgetting healthy fats
5. Thinking it's only for when you're trying to lose weight or after a workout. 

 

Do any of these sound like something you're doing? 

If yes, then read on! If not, skip down to the recipe :). 

 

 

 

 RIGHT WAY TO MAKE A SHAKE

1. Common Mistake: Only plant based items you're adding is fruit.
    
Dietitian Tip:  Blending vegetables into your shake is an easy way to meet your veggie intake quota for the day. Veggies...

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Yogurt Parfait

Warmer weather means my oatmeal breakfast days are slowly dwindling down and the cooler breakfasts of smoothies + yogurt parfaits are coming out! Breakfast in this house is a BIG deal and when I say BIG deal... I mean HUGE deal in my kids eyes! I mean they don't fall far from the apple tree if you know what I mean!?!

Breakfast is MY jam! I HAVE to eat it! I don't do well skipping it and well, studies back me up (1, 2)... Eating breakfast can help stabilize your blood sugar which will help with reducing inflammation, may assist with your weight loss goals by helping kick start your metabolism, and will help you focus + have the energy to do what needs to get done!!

If I can't eat breakfast in time I typically grab a banana and cashews or walnuts to at least give me something to help me out! (you don't want to be around me if I haven't had breakfast! I can get #hangry because my body depends on it to stabilize my blood sugars and to give me the fuel I need to start my day!)



If you're a...

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Honey Garlic Chicken with Orange Brussel Sprouts and Raisin Quinoa

This dinner came about, like most of my recipes, because I DID NOT PLAN! Whatttt? 

I know, the girl who preaches planning to help with your sanity doesn't meal plan!?! 

I used to meal plan when I worked away from home however now that I work from home, I have time to cook and get my creative juices flowing. Good thing for you, this recipe is a result of those creative juices with a mom time limit too! This recipe is not only one of my faster ones (shimmy shimmy shake #danceparties for the win) but the flavor profile is on POINT!



(uncooked about to head into the oven) 


My favorite part about recipes like this, is that it's better the next day. Truthfully it is! I find when it comes to cooking with quinoa, it just soaks up all the flavor. Making this the day before an event or just plan on having leftovers for lunch the next day because this is just that good! Plus it's a sheet pan meal and those are a mom's savior because you just plop everything on to the sheet pan...

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