EAT WELL
I strongly believe there is no ONE nutrition plan that works for everyone. There is so much confusion surrounding what we should be eating. When you’re feeling unsure if you should eat something or not, the question you need to ask yourself is:
“Is what I am eating a nutrient-dense, whole food?”
We will take a deeper dive into many of the topics that create food confusion. These will include:
Nutrient Density
Food Psychology and calming practices around food
Intuitive Eating Tips
Macro and Micronutrients
Nature’s Superfoods
Food combining
Making Vegetables the STAR
Gut health
What’s right for YOUR body (Paleo/Whole 30, low carb/keto, low fat, vegetarian/vegan, and macro counting)
Micronutrients
Dairy & Grains
And, of course, I will share some favorite healthy recipes!
Most importantly, know there is no one-size-fits-all approach to YOUR nutrition. We have different genes, different gene expression, different lifestyles, health issues, activity levels, and goals. All of these elements influence what an optimal approach might be, and these factors change over time. The only way to truly know what is best for you is experimentation. We will cover how to go about doing finding your optimal nutrition and offer you support and tips to make nutrition less overwhelming.
TRUTH: I STILL get overwhelmed by nutrition too, the constant evolution of science surrounding food, and I study this stuff. I get stressed and grab a cookie. Making ourselves aware of our habits is one step in moving closer to healthier eating. But a cookie now and then is what makes life more fun! We will find the balance between what nourishes your body, and what feeds your soul.
Turkey Veggie Skillet
I’ve been on a zucchini kick and it’s still going strong. Do you ever find an ingredient that keeps popping up one season and you just ride that wave? Zucchini is versatile too- I mean, what other vegetables can you slip into chocolate chip muffins?! Zucchini steals the show, but let’s not count out fibrous black beans, sweet corn, and a jalapeño for a little KICK! GREAT NEWS: it’s a chop, heat, stir, and one pot cleanup meal!
Light Veggie Pasta
Here’s a little meatless Monday recipe coming your way! My whole family (even the picky one) enjoyed this pasta dish. I feel really good about serving it because it’s full of fresh veggies! The garlicky tomatoes cook down and blend into the marinara, and the zucchini and corn are so small, the kids hardly noticed they were eating veggies. But the flavor! Wow. The Parmesan ties it together so deliciously. It is such a quick and easy weeknight dinner.
Indian Chicken and Roasted Veggies
Chicken Tikka Masala is one of my favorites Indian meals. I eat it all winter. But I’m a bit of a one trick pony when it comes to Indian dishes. Enter this Indian Chicken. Goodbye shirt- it just got blown off. It is crazy delicious! Talk about bold spices! Juicy flavor. And if you love Garam Masala, ginger and tumeric like I do, you’re in for such a TREAT!
Extra Protein Breakfast Banana Bread
My kids frequently ask for something super carb-y for breakfast like cereal or waffles. And we all know what happens a hour or so after a high-carb breakfast, right? Bonk. I don’t want that for the kids’ growing brains. I want people to be like, “Hey, check out the BIG BRAIN on Crew.” (Samuel Jackson voice is NOT optional. Say it out loud. It’s fun!) Guess what? Protein is the second largest matter in the brain, second only to water, so it is important to nourish your brain with protein rich foods.
Baked Scallops
These baked scallops soak up the breadcrumb and Parmesan mixture to add texture, but the real star is how they soak up the butter. It enhances the rich, creamy flavor and makes us fight over the last little round muscle. It’s a crazy easy dish, and pairs well with a salad or roasted vegetables, as you see here. Short on time on a weeknight? Give these baked scallops a try- I know you’ll love them!
Peach Blueberry Crisp
This crisp is made with peaches, blueberries, and what some would consider a “paleo” crisp topping. Basically, that means it’s grain-free and made with natural sugar. The tartness of the blueberries mixes perfectly with the sweet peaches. I love baked fruit desserts so much! Top it off with some ice cream, or even all on it’s own, it’s a blue-ribbon winner of a dessert.
Heirloom Tomato & Peaches Appetizer
One of my favorite things about food is eating fresh, local, organic ingredients. I love when a dish has just a few ingredients, and the flavor combination bursts in your mouth and you think “Whoa! This was the most simple dish, but it’s heavenly!” I totally feel that way about the peach and tomato combination. The sweetness of the fruits, the salty cheese, and the earthy basil make a combination that is both beautiful to look at, and eyes rolling back delicious.
Easy Grilled Seafood Pockets
It’s summertime and the grillin’ is EASY! So let me introduce you to this super fast, zero-cleanup, healthy grilled seafood pocket! It doesn’t get any easier, and if you get creative with your sauces and sides, you could do this dish about a billion different ways.
Redneck Caviar
All you need to know is this: you open some cans of beans, rinse them, chop a few veggies, stir them up with some oil, vinegar and spices, and BAM! You’ve got a quick and easy BBQ appetizer or picnic side dish. Doesn’t get much easier than Redneck Caviar. It’s a crowd pleaser and it’s healthy too! And we thought nothing healthy ever came out of oil country. We stand corrected!
Healthier Chicken Salad
This chicken salad is made with Greek yogurt for added protein, Dijon mustard for flavor, and some other stuff that tastes good and makes your body feel good too. I am always up for making chicken salad with leftover chicken. Why? Let me share: 1. It usually tastes better the second day. 2. It’s a quick and easy lunch to have on hand. 3. Leftover chicken can sometimes be DRY. Like SAWDUST. But NOT this chicken salad. It’s creamy and delicious, without inflammatory seed oils. And #4. Because I LIKE IT!
