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Get a registered dietitian's take on the new 2025-2030 Dietary Guidelines for Americans in Hleap Nutrition's newest article on our website (link in bio)

#dietaryguidelines2025-2030 #dietaryguidelines #eatwellamerica

Get a registered dietitian's take on the new 2025-2030 Dietary Guidelines for Americans in Hleap Nutrition's newest article on our website (link in bio)

#dietaryguidelines2025-2030 #dietaryguidelines #eatwellamerica

Shishito Air Fryer Recipe!

This is one fo my favorite easy veggie recipes to make on a busy weeknight.

1. Preheat air fryer to 400 degrees F
2. Clean peppers, dry, and toss in sesame oil + truffle salt + black pepper
3. Cook on 400 degrees for 8 minutes

That's it! Couldn't be easier! 1/10 peppers has a little kick to it, but not very spicy at all. As a medium spice gal, I am a huge fan of these.

#easydinner #easyveggie #veggierecipe

Shishito Air Fryer Recipe!

This is one fo my favorite easy veggie recipes to make on a busy weeknight.

1. Preheat air fryer to 400 degrees F
2. Clean peppers, dry, and toss in sesame oil + truffle salt + black pepper
3. Cook on 400 degrees for 8 minutes

That's it! Couldn't be easier! 1/10 peppers has a little kick to it, but not very spicy at all. As a medium spice gal, I am a huge fan of these.

#easydinner #easyveggie #veggierecipe

Packed yogurt parfait (there’s Greek yogurt under all the berries)
Side compartment of my homemade granola recipe (previously posted) + chopped nuts (diversity jar - IYKYK)

Love these 2-part Tupperware for recipes/meals like this. It makes it much easier to make a meal with multiple parts, which is my favorite kind of meal 👌

#easybreakfast #yogurtbreakfast #highproteinbreakfast

Packed yogurt parfait (there’s Greek yogurt under all the berries)
Side compartment of my homemade granola recipe (previously posted) + chopped nuts (diversity jar - IYKYK)

Love these 2-part Tupperware for recipes/meals like this. It makes it much easier to make a meal with multiple parts, which is my favorite kind of meal 👌

#easybreakfast #yogurtbreakfast #highproteinbreakfast

Tofu feta Recipe from @vegansurfergirl - a super fun account with vegan recipes!

- Firm tofu, 200 gm (pressed as much as possible OR when crumbling with your hands, hold a paper towel to absorb extra moisture)
- Olive oil, 3 tbsp
- Lemon juice, 1 tbsp
- Miso paste, 1 tsp
- Apple cider vinegar, 1 tsp
Garlic powder , 1 tsp
- Nutritional yeast, 1 tsp
- Oregano (dried), 1 tsp
- Salt, to taste

1. Mix all marinade ingredients in a Tupperware until well combined (everything except for tofu)
1. Crumble tofu into small chunks with your hands, until a feta-like consistency is achieved. While crumbling, keep a paper towel in hand to absorb extra moisture from the tofu. Add crumbled tofu to marinade mixture and mix well.
3. Allow tofu to sit in the marinade for at least 1 hour before using (the longer the better)

You can use this recipe in place of feta on salad, pasta, and stir fries, as a way to increase protein and omega-3 fatty acids, while decreasing saturated fat intake!

#TofuFeta #PlantBasedCheese #VeganFetaAlternative #DairyFreeSavory #PlantPoweredNutrition #Omega3PlantBased #ALAomega3 #HealthyFatsFromPlants #HeartSmartEating #MediterraneanInspiredPlants #SavoryVeganCooking #SimplePlantRecipes #ProteinFromPlants #WholeFoodVegan #BalancedPlantMeals #FlexitarianFriendly #NutrientAwareEating #AntiInflammatoryPlates #FlavorForwardPlants #MeatlessMadeEasy #EverydayVeganEats #PlantBasedOnABudget #SmartPlantChoices #RealWorldPlantBased #EatPlantsDaily #SustainableProtein #MindfulPlantEating #HealthySwapIdeas #KitchenDIYRecipes #FoodAsNourishment

Tofu feta Recipe from @vegansurfergirl - a super fun account with vegan recipes!

- Firm tofu, 200 gm (pressed as much as possible OR when crumbling with your hands, hold a paper towel to absorb extra moisture)
- Olive oil, 3 tbsp
- Lemon juice, 1 tbsp
- Miso paste, 1 tsp
- Apple cider vinegar, 1 tsp
Garlic powder , 1 tsp
- Nutritional yeast, 1 tsp
- Oregano (dried), 1 tsp
- Salt, to taste

1. Mix all marinade ingredients in a Tupperware until well combined (everything except for tofu)
1. Crumble tofu into small chunks with your hands, until a feta-like consistency is achieved. While crumbling, keep a paper towel in hand to absorb extra moisture from the tofu. Add crumbled tofu to marinade mixture and mix well.
3. Allow tofu to sit in the marinade for at least 1 hour before using (the longer the better)

You can use this recipe in place of feta on salad, pasta, and stir fries, as a way to increase protein and omega-3 fatty acids, while decreasing saturated fat intake!

#TofuFeta #PlantBasedCheese #VeganFetaAlternative #DairyFreeSavory #PlantPoweredNutrition #Omega3PlantBased #ALAomega3 #HealthyFatsFromPlants #HeartSmartEating #MediterraneanInspiredPlants #SavoryVeganCooking #SimplePlantRecipes #ProteinFromPlants #WholeFoodVegan #BalancedPlantMeals #FlexitarianFriendly #NutrientAwareEating #AntiInflammatoryPlates #FlavorForwardPlants #MeatlessMadeEasy #EverydayVeganEats #PlantBasedOnABudget #SmartPlantChoices #RealWorldPlantBased #EatPlantsDaily #SustainableProtein #MindfulPlantEating #HealthySwapIdeas #KitchenDIYRecipes #FoodAsNourishment

Lemon Cashew Bar Recipe from @tastyiri_en

For those of you who've already discussed dessert with me, you know I'm a big fan of a tasty frozen option. Having dessert frozen takes the pressure off and allows you to enjoy your sweets without the "limited time mentality" approach. You can have dessert when you want it, as opposed to having dessert around, making it time to have dessert.

Base:
- Mixed nuts, 1.5 cups (almonds, walnuts, cashews, etc) 200 gm
- Pitted dates, 1.5 cup, 200 gm

Filling:
- Raw cashews, 2 cups (soaked for at least 4 hours) 450 gm
- Coconut milk, 1/2 cup, 100 gm (optional to use Fairlife whole milk for more protein and less saturated fat)
- Sweetener, 1/4 cup
- Juice of 2 lemons (1/4-1/3 cup)
- Lemon zest (for topping)

1. Blend nuts and dates until sticky and combined and press into parchment lined recantular pan or Tupperware .
2. Blend soaked cashews with milk of choice, lemon juice., and sweetener, until creamy
3. Pour over base and smooth out the top
4. Sprinkle lemon zest on top and freeze for at least 4 hours.
5. Slice into bars when you're ready to serve.

#CashewDateBars #HealthyDessert #NoBakeTreats #NaturallySweetened #PlantBasedDessert #HealthySnackIdeas #WholeFoodTreats #CleanEatingDesserts #EnergyBars #NutBasedDessert #DietitianApproved #RegisteredDietitian #NutritionExpertTips #RDInspires #EatWithConfidence #BalancedBites #HealthyEatingMadeEasy #MindfulEatingHabits #NutritionForLife #DietitianRecipes #PhillyDietitian #NYCDietitian #NutritionCoach #EverydayNutrition #WellnessPlate #FuelYourBodyRight #WholeFoodNutrition #HealthyLivingJourney #SmartSnacking #WholesomeEats

Lemon Cashew Bar Recipe from @tastyiri_en

For those of you who've already discussed dessert with me, you know I'm a big fan of a tasty frozen option. Having dessert frozen takes the pressure off and allows you to enjoy your sweets without the "limited time mentality" approach. You can have dessert when you want it, as opposed to having dessert around, making it time to have dessert.

Base:
- Mixed nuts, 1.5 cups (almonds, walnuts, cashews, etc) 200 gm
- Pitted dates, 1.5 cup, 200 gm

Filling:
- Raw cashews, 2 cups (soaked for at least 4 hours) 450 gm
- Coconut milk, 1/2 cup, 100 gm (optional to use Fairlife whole milk for more protein and less saturated fat)
- Sweetener, 1/4 cup
- Juice of 2 lemons (1/4-1/3 cup)
- Lemon zest (for topping)

1. Blend nuts and dates until sticky and combined and press into parchment lined recantular pan or Tupperware .
2. Blend soaked cashews with milk of choice, lemon juice., and sweetener, until creamy
3. Pour over base and smooth out the top
4. Sprinkle lemon zest on top and freeze for at least 4 hours.
5. Slice into bars when you're ready to serve.

#CashewDateBars #HealthyDessert #NoBakeTreats #NaturallySweetened #PlantBasedDessert #HealthySnackIdeas #WholeFoodTreats #CleanEatingDesserts #EnergyBars #NutBasedDessert #DietitianApproved #RegisteredDietitian #NutritionExpertTips #RDInspires #EatWithConfidence #BalancedBites #HealthyEatingMadeEasy #MindfulEatingHabits #NutritionForLife #DietitianRecipes #PhillyDietitian #NYCDietitian #NutritionCoach #EverydayNutrition #WellnessPlate #FuelYourBodyRight #WholeFoodNutrition #HealthyLivingJourney #SmartSnacking #WholesomeEats

If a resolution feels exhausting, it probably won’t last.
Sustainable habits beat extreme goals every time.

Learn how to build nutrition changes that actually stick in our Nutrition 101 Course — now discounted through the end of January.

Use HLEAP26 for 30% OFF!

https://www.hleapnutrition.com/category/nutrition-courses (link in bio)

In one of the modules in the Hleap Nutrition 101 course we discuss realistic and sustainable goal setting. This is key in making routine and behavior changes, and is something that does not get as much attention as it deserves. Working with our dietitians will not only provide you with the nutrition science and education you need to see success, but with the psychological principles that facilitate action and sustainable behavior change!

Set yourself up for long term success by starting with our nutrition 101 course and following up with 1-on-1 sessions with out registered dietitians!

#NewYearWellness
#SustainableHabits
#NutritionEducation
#DietitianDesigned
#HealthyGoals2026
#ConsistencyOverPerfection
#BalancedNutrition
#RealLifeNutrition
#WellnessWithoutBurnout
#GentleNutrition
#EvidenceBasedNutrition
#FoodPeace
#HealthyHabitsForLife
#PrivatePracticeDietitian
#DietitianOwned
#HealthcareCreators
#WellnessThatWorks
#MindfulEating
#NutritionSupport
#LifestyleNutrition
#HealthyRoutines
#Nutrition101
#WellnessJourney
#FoodConfidence
#LongTermHealth

If a resolution feels exhausting, it probably won’t last.
Sustainable habits beat extreme goals every time.

Learn how to build nutrition changes that actually stick in our Nutrition 101 Course — now discounted through the end of January.

Use HLEAP26 for 30% OFF!

https://www.hleapnutrition.com/category/nutrition-courses (link in bio)

In one of the modules in the Hleap Nutrition 101 course we discuss realistic and sustainable goal setting. This is key in making routine and behavior changes, and is something that does not get as much attention as it deserves. Working with our dietitians will not only provide you with the nutrition science and education you need to see success, but with the psychological principles that facilitate action and sustainable behavior change!

Set yourself up for long term success by starting with our nutrition 101 course and following up with 1-on-1 sessions with out registered dietitians!

#NewYearWellness
#SustainableHabits
#NutritionEducation
#DietitianDesigned
#HealthyGoals2026
#ConsistencyOverPerfection
#BalancedNutrition
#RealLifeNutrition
#WellnessWithoutBurnout
#GentleNutrition
#EvidenceBasedNutrition
#FoodPeace
#HealthyHabitsForLife
#PrivatePracticeDietitian
#DietitianOwned
#HealthcareCreators
#WellnessThatWorks
#MindfulEating
#NutritionSupport
#LifestyleNutrition
#HealthyRoutines
#Nutrition101
#WellnessJourney
#FoodConfidence
#LongTermHealth

Kitchen Sink Pasta Dinner = to use up all the random leftovers in my fridge/pantry

- BRAMI pasta (higher protein/fiber, but honestly tastes like regular white pasta)
- Mushrooms (I used rehydrated mushrooms to make life easier)
- Leftover 1/2 onion (chopped)
- Random frozen veggies I had on hand (broccoli, cauliflower rice, peas, corn)
- Leftover bits of spinach
- Great Northern Beans (canned)
- Artichoke hearts (canned)
- Chicken Sausage
- Leftover Pesto (frozen)
- Small amount of leftover curry from an Indian restaurant (made this insanely flavorful) - of course this is completely optional and just my way of using up what I had in the fridge - you could replace with extra pesto

Pasta gets a mixed reputation, but its one of my favorite vessels to use up leftover bits from my fridge. As long as you mix pasta with a bunch of different vegetables and a source of protein, you can quickly make a balanced meal!

#KitchenSinkPasta #LeftoverPastaMagic #UseWhatYouHave #CleanOutTheFridge #HighFiberComfort #PastaWithPurpose #ScrappyCooking #PantryRaidMeals #FridgeForage #FlexibleRecipes #FiberBoostedPasta #MixAndMatchMeals #NoRecipeCooking #BudgetSmartEats #AffordableHealthy #CookFromWhatYouGot #LessWasteMoreTaste #ResourcefulHomeCook #StretchMealsFurther #PracticalWeeknightFood #ThriftyButTasty #BalancedOnABudget #HeartyHomemadePasta #FoodRescueCooking #SmartStapleMeals #WasteAwareEating #EverydayEconomical #MakeItWorkMeals #SatisfyingAndSimple #RealisticHealthyCooking @BRAMI

Kitchen Sink Pasta Dinner = to use up all the random leftovers in my fridge/pantry

- BRAMI pasta (higher protein/fiber, but honestly tastes like regular white pasta)
- Mushrooms (I used rehydrated mushrooms to make life easier)
- Leftover 1/2 onion (chopped)
- Random frozen veggies I had on hand (broccoli, cauliflower rice, peas, corn)
- Leftover bits of spinach
- Great Northern Beans (canned)
- Artichoke hearts (canned)
- Chicken Sausage
- Leftover Pesto (frozen)
- Small amount of leftover curry from an Indian restaurant (made this insanely flavorful) - of course this is completely optional and just my way of using up what I had in the fridge - you could replace with extra pesto

Pasta gets a mixed reputation, but its one of my favorite vessels to use up leftover bits from my fridge. As long as you mix pasta with a bunch of different vegetables and a source of protein, you can quickly make a balanced meal!

#KitchenSinkPasta #LeftoverPastaMagic #UseWhatYouHave #CleanOutTheFridge #HighFiberComfort #PastaWithPurpose #ScrappyCooking #PantryRaidMeals #FridgeForage #FlexibleRecipes #FiberBoostedPasta #MixAndMatchMeals #NoRecipeCooking #BudgetSmartEats #AffordableHealthy #CookFromWhatYouGot #LessWasteMoreTaste #ResourcefulHomeCook #StretchMealsFurther #PracticalWeeknightFood #ThriftyButTasty #BalancedOnABudget #HeartyHomemadePasta #FoodRescueCooking #SmartStapleMeals #WasteAwareEating #EverydayEconomical #MakeItWorkMeals #SatisfyingAndSimple #RealisticHealthyCooking @BRAMI

Frozen Snickers Bite Recipe

These are the perfect sweet bites to have on hand. They're frozen, so there's no time pressure to consume them and they're always available for when you need a satisfying sweet treat.

1. Melt chocolate chips (I use semi sweet or dark chocolate chips mixed with a splash of olive oil. I mix well and microwave for 15 seconds at a time - mixing in between - until everything is fully melted.
2. In a silicone ice cube tray, layer:
- Melted chocolate
- Thin slice of banana
- Thin layer peanut butter
- A few chopped peanuts
- Seal with another layer of melted chocolate
3. Fill up the rest of the ice cube tray and freeze! Optional to relocate frozen snickers bites to a ziplock bag once frozen and press the air out, so these sweet treats last for even longer without getting freezer burn.

#FrozenSnickers #HealthyDessertSwap #BetterForYouTreats #NoBakeDessert #NaturallySweetenedTreats #ProteinDessert #WholesomeSweets #HealthyIndulgence #SimpleDessertRecipe #EasyHealthyDesserts #BalancedNotBoring #DietitianCreated #DietitianDesserts #RegisteredDietitian #RDApproved #RealLifeNutrition #ApproachableNutrition #MindfulSweets #DessertWithBenefits #SnackSmart #SweetToothSolutions #WholeFoodDesserts #FreezerTreats #HealthyChocolateFix #FuelYourBodyWell #NutritionMadeSimple #EverydayWellness #DiverseEating #EatWithConfidence #DessertDoneBetter

Frozen Snickers Bite Recipe

These are the perfect sweet bites to have on hand. They're frozen, so there's no time pressure to consume them and they're always available for when you need a satisfying sweet treat.

1. Melt chocolate chips (I use semi sweet or dark chocolate chips mixed with a splash of olive oil. I mix well and microwave for 15 seconds at a time - mixing in between - until everything is fully melted.
2. In a silicone ice cube tray, layer:
- Melted chocolate
- Thin slice of banana
- Thin layer peanut butter
- A few chopped peanuts
- Seal with another layer of melted chocolate
3. Fill up the rest of the ice cube tray and freeze! Optional to relocate frozen snickers bites to a ziplock bag once frozen and press the air out, so these sweet treats last for even longer without getting freezer burn.

#FrozenSnickers #HealthyDessertSwap #BetterForYouTreats #NoBakeDessert #NaturallySweetenedTreats #ProteinDessert #WholesomeSweets #HealthyIndulgence #SimpleDessertRecipe #EasyHealthyDesserts #BalancedNotBoring #DietitianCreated #DietitianDesserts #RegisteredDietitian #RDApproved #RealLifeNutrition #ApproachableNutrition #MindfulSweets #DessertWithBenefits #SnackSmart #SweetToothSolutions #WholeFoodDesserts #FreezerTreats #HealthyChocolateFix #FuelYourBodyWell #NutritionMadeSimple #EverydayWellness #DiverseEating #EatWithConfidence #DessertDoneBetter

Build sustainable nutrition habits (without burnout) with the help of our Nutrition 101 Course:
https://www.hleapnutrition.com/category/nutrition-courses

The key to success is overall consistency and maintaining progress over time, not intense, restrictive, and unsustainable changes to your routine.

#ConsistencyOverPerfection
#SustainableNutrition
#HealthyHabitsForLife
#RealLifeNutrition
#ProgressNotPerfection
#BalancedEating
#DietitianGuidance
#NutritionSupport
#HealthWithoutBurnout
#WellnessThatWorks
#GentleHealth
#NutritionEducation
#EvidenceBasedWellness
#FoodFreedomJourney
#LifestyleNutrition
#PrivatePracticeDietitian
#DietitianOwned
#HealthcareCreators
#PatientFocusedCare
#LongTermHealth
#SimpleNutrition
#HealthyRoutines
#WellnessMindset
#NutritionForRealLife
#HealthGoals2026
#ConsistencyWins
#FeelGoodNutrition
#EverydayWellness
#Nutrition101
#FoodPeace

Build sustainable nutrition habits (without burnout) with the help of our Nutrition 101 Course:
https://www.hleapnutrition.com/category/nutrition-courses

The key to success is overall consistency and maintaining progress over time, not intense, restrictive, and unsustainable changes to your routine.

#ConsistencyOverPerfection
#SustainableNutrition
#HealthyHabitsForLife
#RealLifeNutrition
#ProgressNotPerfection
#BalancedEating
#DietitianGuidance
#NutritionSupport
#HealthWithoutBurnout
#WellnessThatWorks
#GentleHealth
#NutritionEducation
#EvidenceBasedWellness
#FoodFreedomJourney
#LifestyleNutrition
#PrivatePracticeDietitian
#DietitianOwned
#HealthcareCreators
#PatientFocusedCare
#LongTermHealth
#SimpleNutrition
#HealthyRoutines
#WellnessMindset
#NutritionForRealLife
#HealthGoals2026
#ConsistencyWins
#FeelGoodNutrition
#EverydayWellness
#Nutrition101
#FoodPeace

Simple High-Fiber Salad Combo

- Great Northern Beans (canned)
- Romaine
- Nuts (chopped) pecans, walnuts, pistachios
- Heart of Palm (canned)
- Honey vinaigrette
- Fresh herbs: dill, parsley, cilantro

This simple combo packs a flavorful and nutritious punch! The beans and heart of palm provide protein and fiber, while all the nuts contribute while adding texture!

#FiberForwardSalads #DiverseGreens #PlantVarietyPlate #SaladWithSubstance #RoughageRich #LeafyAndLoaded #ColorLayeredEats #VeggieDiversity #BuildYourBowl #HeartySaladVibes #CrunchAndNourish #PhytonutrientPacked #SaladThatSatisfies #BeyondLettuce #MixItUpMeals #TextureMatters #GreensWithGrit #MicronutrientMix #BalancedSaladBuild #EverydayVeggies #EatMorePlantsToday #SaladForSatiety #FreshButFilling #VarietyForWellness #FlavorfulGreens #NourishWithPlants #WholeProduceKitchen #IntentionalEating #PracticalHealthyEats #SaladReimagined

Simple High-Fiber Salad Combo

- Great Northern Beans (canned)
- Romaine
- Nuts (chopped) pecans, walnuts, pistachios
- Heart of Palm (canned)
- Honey vinaigrette
- Fresh herbs: dill, parsley, cilantro

This simple combo packs a flavorful and nutritious punch! The beans and heart of palm provide protein and fiber, while all the nuts contribute while adding texture!

#FiberForwardSalads #DiverseGreens #PlantVarietyPlate #SaladWithSubstance #RoughageRich #LeafyAndLoaded #ColorLayeredEats #VeggieDiversity #BuildYourBowl #HeartySaladVibes #CrunchAndNourish #PhytonutrientPacked #SaladThatSatisfies #BeyondLettuce #MixItUpMeals #TextureMatters #GreensWithGrit #MicronutrientMix #BalancedSaladBuild #EverydayVeggies #EatMorePlantsToday #SaladForSatiety #FreshButFilling #VarietyForWellness #FlavorfulGreens #NourishWithPlants #WholeProduceKitchen #IntentionalEating #PracticalHealthyEats #SaladReimagined

Bone Broth Recipe = one of the best ways to:

1. Reduce food waste ✅
2. Save a LOT of money, if you buy bone broth often ✅
3. Infuse your favorite recipes with nutrients and protein, with no added cost! ✅

I always keep a stock bag in my freezer - this is just a gallon-sized ziplock bag where I store any veggie scraps that I would otherwise throw out, such as:
- Onion (red and white) core and peels
- Garlic heads and peels
- Scraps from carrots, leeks, and celery

Once this stock bags fulls up in the freezer, I buy a rotisserie chicken. I remove the meat from the carcass and use this for other recipes (I have tons of recipes for chicken salad posted on my website and social media).

To make the broth, add the Rotisserie chicken carcass along with the full stock bag to a large pot. Fill it up with water and add salt, black pepper, 1-2 bay leaves, and turmeric +/- any other seasonings you want to add (optional chicken bouillon)

Simmer 8+ hours adding water as it evaporates off

Once this cools, relocate to jars and store in the fridge for a few days. I like to freeze the broth I make in 1-cup silicone molds overnight in the freezer. Next day, I remove the broth from the molds and relocate to a labelled ziplock bag + press as much air out as possible. This way I always have 1-cup pre-measured servings of broth when I need them. Typically I defrost each serving overnight in the fridge so they're ready for use next day. I use them as the base in soups and when cooking rice, so that each serving of rice I make contains extra protein and nutrients (and tastes great).

#BoneBrothFromScratch #HomemadeBrothLife #UseTheBones #ZeroWasteCooking #LowWasteKitchen #FoodScrapCooking #CookOnceEatTwice #StretchYourGroceries #BudgetFriendlyCooking #EatWellSpendLess #ThriftyKitchen #SmartHomeCooking #FromScrapsToStock #NourishingOnABudget #AffordableWellness #KitchenEfficiency #ResourcefulEating #SustainableMealsAtHome #WasteLessEatBetter #BackPocketRecipes #SimpleKitchenSkills #BrothBasics #ComfortCookingAtHome #EverydaySustainability #PracticalNutrition #FoundationalFoods #HealthyHabitsOnABudget #MindfulHomeCooking #MakeTheMostOfFood #IntentionalEating

Bone Broth Recipe = one of the best ways to:

1. Reduce food waste ✅
2. Save a LOT of money, if you buy bone broth often ✅
3. Infuse your favorite recipes with nutrients and protein, with no added cost! ✅

I always keep a stock bag in my freezer - this is just a gallon-sized ziplock bag where I store any veggie scraps that I would otherwise throw out, such as:
- Onion (red and white) core and peels
- Garlic heads and peels
- Scraps from carrots, leeks, and celery

Once this stock bags fulls up in the freezer, I buy a rotisserie chicken. I remove the meat from the carcass and use this for other recipes (I have tons of recipes for chicken salad posted on my website and social media).

To make the broth, add the Rotisserie chicken carcass along with the full stock bag to a large pot. Fill it up with water and add salt, black pepper, 1-2 bay leaves, and turmeric +/- any other seasonings you want to add (optional chicken bouillon)

Simmer 8+ hours adding water as it evaporates off

Once this cools, relocate to jars and store in the fridge for a few days. I like to freeze the broth I make in 1-cup silicone molds overnight in the freezer. Next day, I remove the broth from the molds and relocate to a labelled ziplock bag + press as much air out as possible. This way I always have 1-cup pre-measured servings of broth when I need them. Typically I defrost each serving overnight in the fridge so they're ready for use next day. I use them as the base in soups and when cooking rice, so that each serving of rice I make contains extra protein and nutrients (and tastes great).

#BoneBrothFromScratch #HomemadeBrothLife #UseTheBones #ZeroWasteCooking #LowWasteKitchen #FoodScrapCooking #CookOnceEatTwice #StretchYourGroceries #BudgetFriendlyCooking #EatWellSpendLess #ThriftyKitchen #SmartHomeCooking #FromScrapsToStock #NourishingOnABudget #AffordableWellness #KitchenEfficiency #ResourcefulEating #SustainableMealsAtHome #WasteLessEatBetter #BackPocketRecipes #SimpleKitchenSkills #BrothBasics #ComfortCookingAtHome #EverydaySustainability #PracticalNutrition #FoundationalFoods #HealthyHabitsOnABudget #MindfulHomeCooking #MakeTheMostOfFood #IntentionalEating

Unlock the cheat code to feeling full and satisfied — enroll in my Nutrition 101 Course: https://www.hleapnutrition.com/category/nutrition-courses

#GamerFood #GamingSnacks #GamerFuel #GFuel #MountainDew #EnergyDrinks #GamingSetup #StreamerLife #TwitchStreamer #GamerLife #GamingCommunity #PCGaming #ConsoleGaming #Doritos #PizzaAndGaming #LateNightGaming #GamerDiet #StreamerSnacks #GamingLifestyle #EsportsNutrition #PlantForwardPlates #FlavorfulVegetables #WeeknightVeggies #QuickHealthyCooking #WholeFoodMeals #SpiceUpYourPlate #NourishingFoods #GutFriendlyEating #RealLifeNutrition #HealthyComfortFood

Unlock the cheat code to feeling full and satisfied — enroll in my Nutrition 101 Course: https://www.hleapnutrition.com/category/nutrition-courses

#GamerFood #GamingSnacks #GamerFuel #GFuel #MountainDew #EnergyDrinks #GamingSetup #StreamerLife #TwitchStreamer #GamerLife #GamingCommunity #PCGaming #ConsoleGaming #Doritos #PizzaAndGaming #LateNightGaming #GamerDiet #StreamerSnacks #GamingLifestyle #EsportsNutrition #PlantForwardPlates #FlavorfulVegetables #WeeknightVeggies #QuickHealthyCooking #WholeFoodMeals #SpiceUpYourPlate #NourishingFoods #GutFriendlyEating #RealLifeNutrition #HealthyComfortFood

Shrimp Cocktail = easiest recipe ever

Boil a pot of water and add a cube of chicken bouillon. Add shrimp once water is boiling and cook for ~2-3 minutes (depending on the side of the shrimp). Remove from pot and add to bowl with ice, to stop the cooking. Allow the shrimp to cool in the fridge until you're ready to serve. Remove outer shells and serve with cocktail sauce or add pre-cooked shrimp to salads and stir fries!

#ShrimpCocktailRecipe #HighProteinSeafood #EasyProteinMeals #SimpleHealthyRecipes #QuickProteinIdeas #LeanProteinSource #NoCookMeals #BalancedEatingMadeEasy #ProteinForward #LightButSatisfying #DietitianCreated #DietitianRecipes #RegisteredDietitian #RDApproved #RealLifeNutrition #EverydayBalanced #ApproachableNutrition #NutritionMadeSimple #MindfulEatingHabits #HealthyHabitsThatLast #ProteinForFullness #BloodSugarFriendly #WholeFoodChoices #EasyEntertaining #HealthyPartyFood #WeeknightProtein #FlavorWithoutFuss #EatWithConfidence #DiverseEating #SimpleMealsDoneRight

Shrimp Cocktail = easiest recipe ever

Boil a pot of water and add a cube of chicken bouillon. Add shrimp once water is boiling and cook for ~2-3 minutes (depending on the side of the shrimp). Remove from pot and add to bowl with ice, to stop the cooking. Allow the shrimp to cool in the fridge until you're ready to serve. Remove outer shells and serve with cocktail sauce or add pre-cooked shrimp to salads and stir fries!

#ShrimpCocktailRecipe #HighProteinSeafood #EasyProteinMeals #SimpleHealthyRecipes #QuickProteinIdeas #LeanProteinSource #NoCookMeals #BalancedEatingMadeEasy #ProteinForward #LightButSatisfying #DietitianCreated #DietitianRecipes #RegisteredDietitian #RDApproved #RealLifeNutrition #EverydayBalanced #ApproachableNutrition #NutritionMadeSimple #MindfulEatingHabits #HealthyHabitsThatLast #ProteinForFullness #BloodSugarFriendly #WholeFoodChoices #EasyEntertaining #HealthyPartyFood #WeeknightProtein #FlavorWithoutFuss #EatWithConfidence #DiverseEating #SimpleMealsDoneRight

Date Tahini Oat Recipe

- Dates, 1/2 cup (chopped)
- Rolled Oats, 3/4 cup
- Water, 1/2 cup
- Fairlife skim milk, 1 cup (or any other milk, but I am using this to increase protein content)
- Greek yogurt, plain, 1 cup
- Maple syrup, drizzle
- Tahini, drizzle
- Cinnamon, pumpkin pie spice, salt
- Flax seeds, 1 tbsp
- Flax powder, 1 tbsp

1. Toast oats in a dry pan over medium heat for 2-3 minutes. Add cinnamon and pumpkin pie spice and continue toasting for another 1-2 minutes.
2. Add water, turn heat down to medium-low, and stir to combine. Once simmering, add the milk and dates.
3. Stir regularly until thickened, then add flax seeds and salt. Stir to combine and remove from heat.
4. Add a dollop of greek yogurt to your plate. Serve date oats on top and drizzle with maple syrup and tahini.

This meal was absolutely delicious, filling, and easy to make. What's more, this meal came out to 21 gm protein and 9 gm fiber per serving! You could add extra greek yogurt, extra flax powder, or include protein powder if you need to boost the protein content further.

#TahiniDateOatmeal #CreamyOatmeal #WholeGrainBreakfast #NaturallySweetBreakfast #FiberFocused #PlantPoweredMorning #BalancedBreakfastBowl #SimpleHealthyStarts #RealFoodBreakfast #NourishingMornings #OatsForEnergy #HealthyFatsMatter #WholesomeCarbs #EasyBreakfastRecipe #DietitianCrafted #MindfulMorningMeals #BloodSugarSupport #ComfortingBreakfast #NoRefinedSugar #EverydayWellnessEats #WarmBreakfastBowl #FoodForFuel #ApproachableNutrition #DiverseFlavors #BreakfastMadeSimple #NuttyAndSweet #HealthyHabitsStartHere #EatWithConfidence #NutritionThatFits #RealLifeEating

Date Tahini Oat Recipe

- Dates, 1/2 cup (chopped)
- Rolled Oats, 3/4 cup
- Water, 1/2 cup
- Fairlife skim milk, 1 cup (or any other milk, but I am using this to increase protein content)
- Greek yogurt, plain, 1 cup
- Maple syrup, drizzle
- Tahini, drizzle
- Cinnamon, pumpkin pie spice, salt
- Flax seeds, 1 tbsp
- Flax powder, 1 tbsp

1. Toast oats in a dry pan over medium heat for 2-3 minutes. Add cinnamon and pumpkin pie spice and continue toasting for another 1-2 minutes.
2. Add water, turn heat down to medium-low, and stir to combine. Once simmering, add the milk and dates.
3. Stir regularly until thickened, then add flax seeds and salt. Stir to combine and remove from heat.
4. Add a dollop of greek yogurt to your plate. Serve date oats on top and drizzle with maple syrup and tahini.

This meal was absolutely delicious, filling, and easy to make. What's more, this meal came out to 21 gm protein and 9 gm fiber per serving! You could add extra greek yogurt, extra flax powder, or include protein powder if you need to boost the protein content further.

#TahiniDateOatmeal #CreamyOatmeal #WholeGrainBreakfast #NaturallySweetBreakfast #FiberFocused #PlantPoweredMorning #BalancedBreakfastBowl #SimpleHealthyStarts #RealFoodBreakfast #NourishingMornings #OatsForEnergy #HealthyFatsMatter #WholesomeCarbs #EasyBreakfastRecipe #DietitianCrafted #MindfulMorningMeals #BloodSugarSupport #ComfortingBreakfast #NoRefinedSugar #EverydayWellnessEats #WarmBreakfastBowl #FoodForFuel #ApproachableNutrition #DiverseFlavors #BreakfastMadeSimple #NuttyAndSweet #HealthyHabitsStartHere #EatWithConfidence #NutritionThatFits #RealLifeEating

No food is off limits this season — learn why all foods fit in my Nutrition 101 Course: https://www.hleapnutrition.com/category/nutrition-courses

#IntuitiveEating #NutritionCoach #HealthyHolidays #RegisteredDietitian #NourishNotPunish #HolidayNutrition #MindfulEating #HolidayWellness #HealthyChristmas #HolidayBalance #AntiDietDietitian #AllFoodsFit #DitchTheDiet #NutritionTips #WellnessCoach #BodyPositive #SelfCare #WellnessJourney #HealthyLifestyle #NutritionEducation #HolidayWellness #WellnessThroughTheHolidays #BalancedHolidays #HealthyHolidayHabits #MindfulHolidayEating #SeasonalSelfCare #HolidayNutrition #WellnessWithoutRestriction #FeelGoodHolidays #NourishThroughTheSeason

No food is off limits this season — learn why all foods fit in my Nutrition 101 Course: https://www.hleapnutrition.com/category/nutrition-courses

#IntuitiveEating #NutritionCoach #HealthyHolidays #RegisteredDietitian #NourishNotPunish #HolidayNutrition #MindfulEating #HolidayWellness #HealthyChristmas #HolidayBalance #AntiDietDietitian #AllFoodsFit #DitchTheDiet #NutritionTips #WellnessCoach #BodyPositive #SelfCare #WellnessJourney #HealthyLifestyle #NutritionEducation #HolidayWellness #WellnessThroughTheHolidays #BalancedHolidays #HealthyHolidayHabits #MindfulHolidayEating #SeasonalSelfCare #HolidayNutrition #WellnessWithoutRestriction #FeelGoodHolidays #NourishThroughTheSeason

Whole-Food Pumpkin Granola Recipe

- 3 cups old fashioned rolled oats, gluten-free, if needed
- 1½ cup raw pecans, chopped or whole
- ¼ cup canned pumpkin or homemade pumpkin puree
- ½ teaspoon vanilla
- ½ teaspoon pumpkin pie spice
- ½ cup maple syrup
- ⅓ cup coconut oil, melted
- ½ teaspoon sea salt

1. Preheat the oven to 325°F and line a rimmed baking sheet with parchment paper.
2. Mix all ingredients and spread mixture onto the prepared baking sheet.
3. Bake in the center of the oven for 40-50 minutes or until oats are golden brown.
4. Remove from the oven and allow the granola to cool for about 5 minutes before you start messing with it
5. Once the granola is completely cool, transfer to an airtight container (I use a mason jar) and store in a cool place for 1-2 weeks. I keep mine in the fridge or freezer so it lasts longer and stays extra crunchy.

This modified recipe came from @eatingbirdfood - Her original recipe called for chocolate chips, but I honestly thought this was sweet enough as is! I've been enjoying this granola on its own as a snack or sweet-treat, on yogurt, or as a cereal with milk.

I came across this recipe when I had 1/4 can of pumpkin puree leftover from a different recipe and was trying to find some way to use it up - this is a great way to get inspired and try new recipes! There's usually a way to use up what you have leftover with supplies you already have at home.

Don't worry about Bernie, there was a little leftover pumpkin puree for her too!

#WholeFoodGranola #PumpkinGranola #HomemadeGranola #FallInspiredEats #PumpkinSpiceFlavors #FiberFilledBreakfast #PlantBasedCrunch #NourishingSnacks #RealFoodRecipes #BreakfastMadeBetter #NaturallySweetened #SimpleIngredientCooking #DietitianDeveloped #BalancedBreakfast #AutumnBaking #HealthyCrunch #GranolaLovers #WholesomePantry #MindfulSnacking #FuelYourMorning #SeasonalCooking #OvenBakedGoodness #NutrientDenseFoods #EverydayWellness #ComfortFoodWithBenefits #EasyHomemadeFoods #DiverseEating #EatWithConfidence #NutritionSimplified #HealthyKitchen

Whole-Food Pumpkin Granola Recipe

- 3 cups old fashioned rolled oats, gluten-free, if needed
- 1½ cup raw pecans, chopped or whole
- ¼ cup canned pumpkin or homemade pumpkin puree
- ½ teaspoon vanilla
- ½ teaspoon pumpkin pie spice
- ½ cup maple syrup
- ⅓ cup coconut oil, melted
- ½ teaspoon sea salt

1. Preheat the oven to 325°F and line a rimmed baking sheet with parchment paper.
2. Mix all ingredients and spread mixture onto the prepared baking sheet.
3. Bake in the center of the oven for 40-50 minutes or until oats are golden brown.
4. Remove from the oven and allow the granola to cool for about 5 minutes before you start messing with it
5. Once the granola is completely cool, transfer to an airtight container (I use a mason jar) and store in a cool place for 1-2 weeks. I keep mine in the fridge or freezer so it lasts longer and stays extra crunchy.

This modified recipe came from @eatingbirdfood - Her original recipe called for chocolate chips, but I honestly thought this was sweet enough as is! I've been enjoying this granola on its own as a snack or sweet-treat, on yogurt, or as a cereal with milk.

I came across this recipe when I had 1/4 can of pumpkin puree leftover from a different recipe and was trying to find some way to use it up - this is a great way to get inspired and try new recipes! There's usually a way to use up what you have leftover with supplies you already have at home.

Don't worry about Bernie, there was a little leftover pumpkin puree for her too!

#WholeFoodGranola #PumpkinGranola #HomemadeGranola #FallInspiredEats #PumpkinSpiceFlavors #FiberFilledBreakfast #PlantBasedCrunch #NourishingSnacks #RealFoodRecipes #BreakfastMadeBetter #NaturallySweetened #SimpleIngredientCooking #DietitianDeveloped #BalancedBreakfast #AutumnBaking #HealthyCrunch #GranolaLovers #WholesomePantry #MindfulSnacking #FuelYourMorning #SeasonalCooking #OvenBakedGoodness #NutrientDenseFoods #EverydayWellness #ComfortFoodWithBenefits #EasyHomemadeFoods #DiverseEating #EatWithConfidence #NutritionSimplified #HealthyKitchen

Turkey sandwich w/ side of chopped bell pepper

Balanced Plate-approved and ready in 2 minutes. Eating veggies does not have to be complicated or labor intensive!

Turkey sandwich deets: deli turkey + bread (ideally some degree of whole wheat / fibrous option) + 1 slice of cheese + spinach + pickled cabbage (buy premade or make your own in vinegar and seasonings) +/- fresh dill + lite mayo

Bell pepper is one of the best sources of vitamin C and is super tasty on its own +/- dipping sauce!

#HighProteinLunch #TurkeySandwichIdeas #ProteinPackedMeals #BalancedLunchPlate #EasyHealthyLunch #SimpleMealIdeas #DietitianCreated #RegisteredDietitian #RDApproved #EverydayNutrition #RealLifeMeals #QuickProtein #LunchMadeSimple #SavoryAndFresh #VeggiesOnTheSide #BellPepperLove #ColorfulPlates #EatTheRainbow #FuelForYourDay #SatisfyingMeals #MindfulEatingHabits #WholeFoodChoices #ApproachableNutrition #HealthyHabitsEveryday #BalancedNotBoring #NutritionMadeEasy #WellRoundedMeals #EatWithConfidence #DiverseEating #HealthyLunchInspo

Turkey sandwich w/ side of chopped bell pepper

Balanced Plate-approved and ready in 2 minutes. Eating veggies does not have to be complicated or labor intensive!

Turkey sandwich deets: deli turkey + bread (ideally some degree of whole wheat / fibrous option) + 1 slice of cheese + spinach + pickled cabbage (buy premade or make your own in vinegar and seasonings) +/- fresh dill + lite mayo

Bell pepper is one of the best sources of vitamin C and is super tasty on its own +/- dipping sauce!

#HighProteinLunch #TurkeySandwichIdeas #ProteinPackedMeals #BalancedLunchPlate #EasyHealthyLunch #SimpleMealIdeas #DietitianCreated #RegisteredDietitian #RDApproved #EverydayNutrition #RealLifeMeals #QuickProtein #LunchMadeSimple #SavoryAndFresh #VeggiesOnTheSide #BellPepperLove #ColorfulPlates #EatTheRainbow #FuelForYourDay #SatisfyingMeals #MindfulEatingHabits #WholeFoodChoices #ApproachableNutrition #HealthyHabitsEveryday #BalancedNotBoring #NutritionMadeEasy #WellRoundedMeals #EatWithConfidence #DiverseEating #HealthyLunchInspo

Turmeric Cauliflower Recipe

• Cauliflower, 1 head of florets
• Turmeric, 1 tsp
• Pomegranate seeds (or golden raisins) - measure with your heart
• Olive oil, 2 tsp
• Greek yogurt, 1/2 cup
• Drizzle lemon juice (~2 tsp)
• Black pepper, 1/4 tsp
• Garlic powder, 1/2 tsp
• Onion powder, 1/2 tsp
• Salt, 1/2 tsp
• Optional garnish of fresh chopped parsley

Mix everything together, except for pomegranate seeds/raisins, yogurt, and lemon juice. Preheat air fryer and then cook at 300 degrees Fahrenheit for 10 minutes.

Add a dollop of plain greek yogurt to plate, add air fried cauliflower, drizzle 2 tsp lemon juice, and top with pomegranate seeds/raisins +/- garnish with chopped parsley

#TurmericCauliflower #AntiInflammatoryEats #EasyVeggieRecipe #SimpleHealthyMeals #BalancedEating #DietitianCreated #DietitianRecipes #RegisteredDietitian #RDApproved #EverydayNutrition #PlantForwardPlates #VeggieSideDish #FlavorfulVegetables #WeeknightVeggies #QuickHealthyCooking #WholeFoodMeals #SpiceUpYourPlate #NourishingFoods #GutFriendlyEating #RealLifeNutrition #HealthyComfortFood #MindfulMeals #DiverseEating #ApproachableNutrition #WellnessOnYourPlate #EatTheRainbow #PhillyWellness #NYCnutrition #EatWithConfidence #NutritionMadeSimple

Turmeric Cauliflower Recipe

• Cauliflower, 1 head of florets
• Turmeric, 1 tsp
• Pomegranate seeds (or golden raisins) - measure with your heart
• Olive oil, 2 tsp
• Greek yogurt, 1/2 cup
• Drizzle lemon juice (~2 tsp)
• Black pepper, 1/4 tsp
• Garlic powder, 1/2 tsp
• Onion powder, 1/2 tsp
• Salt, 1/2 tsp
• Optional garnish of fresh chopped parsley

Mix everything together, except for pomegranate seeds/raisins, yogurt, and lemon juice. Preheat air fryer and then cook at 300 degrees Fahrenheit for 10 minutes.

Add a dollop of plain greek yogurt to plate, add air fried cauliflower, drizzle 2 tsp lemon juice, and top with pomegranate seeds/raisins +/- garnish with chopped parsley

#TurmericCauliflower #AntiInflammatoryEats #EasyVeggieRecipe #SimpleHealthyMeals #BalancedEating #DietitianCreated #DietitianRecipes #RegisteredDietitian #RDApproved #EverydayNutrition #PlantForwardPlates #VeggieSideDish #FlavorfulVegetables #WeeknightVeggies #QuickHealthyCooking #WholeFoodMeals #SpiceUpYourPlate #NourishingFoods #GutFriendlyEating #RealLifeNutrition #HealthyComfortFood #MindfulMeals #DiverseEating #ApproachableNutrition #WellnessOnYourPlate #EatTheRainbow #PhillyWellness #NYCnutrition #EatWithConfidence #NutritionMadeSimple

Beef and Rice Bowl - This recipe is so easy to throw together, nutrient dense, diverse, and simple!

- Ground beef, lean
- Frozen corn
- Frozen shelled edamame
- Frozen sliced mushrooms
- Frozen cauliflower rice
- Frozen spinach, chopped
- Bell pepper, chopped
- Onion, chopped
- Fiber Rice (recipe below)
- Firm tofu - finely chop and boil in heavily salted water for 3 mins —> strain out and add to stir fry!
- Garlic, chopped
- Seasonings: chili, cumin, garlic, salt, turmeric, black pepper, smoked paprika, hot sauce

My favorite rice recipe is 1 cup white + 1/2 cup quinoa + 1/2 cup dried lentils —> cook as you normally would 2 cups of white rice (optional bone broth in place of water for extra protein and flavor)

1. I make this Fiber Rice Recipe in bulk and freeze it ahead of time so that recipes like these are super easy and quick to throw together. For this recipe I used about 2.5 cups of rice that I defrosted overnight in the fridge. You could make your rice fresh, defrost in advance, or use whatever rice you prefer!

2. Finely chop firm tofu and add to heavily salted pot of water to boil for 3 minutes. Strain out water and save for halfway through stir fry! This is my favorite way to prep tofu - it makes the consistency perfect and helps it absorb more flavor.

3. While boiling your tofu and cooking your rice, add all frozen items (except for spinach) to pan on medium heat to defrost and cook. In the meantime, chop onions, garlic, bell pepper.

4. Once mostly defrosted, add onions, garlic, and bell pepper and stir occasionally until cooked. Push veggies to the side of the pan and add your ground beef, giving it as much surface area as possible. Leave the beef a minute before slowly mashing it up into small pieces with spatula.

5. While the beef is cooking, add your seasonings and mix well. Once the beef is cooked through, add your tofu, spinach, cilantro, and rice.

6. Mix everything together and enjoy!

#HighFiberBowl #FiberRichMeals #BalancedRiceBowl #EasyHealthyMeals #SimpleNutrition #DietitianCreated #DietitianRecipes #RegisteredDietitian #RDApproved #EverydayBalanced #DiverseEating #EatTheRainbow #PlantForward

Beef and Rice Bowl - This recipe is so easy to throw together, nutrient dense, diverse, and simple!

- Ground beef, lean
- Frozen corn
- Frozen shelled edamame
- Frozen sliced mushrooms
- Frozen cauliflower rice
- Frozen spinach, chopped
- Bell pepper, chopped
- Onion, chopped
- Fiber Rice (recipe below)
- Firm tofu - finely chop and boil in heavily salted water for 3 mins —> strain out and add to stir fry!
- Garlic, chopped
- Seasonings: chili, cumin, garlic, salt, turmeric, black pepper, smoked paprika, hot sauce

My favorite rice recipe is 1 cup white + 1/2 cup quinoa + 1/2 cup dried lentils —> cook as you normally would 2 cups of white rice (optional bone broth in place of water for extra protein and flavor)

1. I make this Fiber Rice Recipe in bulk and freeze it ahead of time so that recipes like these are super easy and quick to throw together. For this recipe I used about 2.5 cups of rice that I defrosted overnight in the fridge. You could make your rice fresh, defrost in advance, or use whatever rice you prefer!

2. Finely chop firm tofu and add to heavily salted pot of water to boil for 3 minutes. Strain out water and save for halfway through stir fry! This is my favorite way to prep tofu - it makes the consistency perfect and helps it absorb more flavor.

3. While boiling your tofu and cooking your rice, add all frozen items (except for spinach) to pan on medium heat to defrost and cook. In the meantime, chop onions, garlic, bell pepper.

4. Once mostly defrosted, add onions, garlic, and bell pepper and stir occasionally until cooked. Push veggies to the side of the pan and add your ground beef, giving it as much surface area as possible. Leave the beef a minute before slowly mashing it up into small pieces with spatula.

5. While the beef is cooking, add your seasonings and mix well. Once the beef is cooked through, add your tofu, spinach, cilantro, and rice.

6. Mix everything together and enjoy!

#HighFiberBowl #FiberRichMeals #BalancedRiceBowl #EasyHealthyMeals #SimpleNutrition #DietitianCreated #DietitianRecipes #RegisteredDietitian #RDApproved #EverydayBalanced #DiverseEating #EatTheRainbow #PlantForward

Master the balanced plate method and more in my Nutrition 101 Course: https://www.hleapnutrition.com/category/nutrition-courses

#BalancedPlate
#MealPrep
#HealthyMealIdeas
#BusyMom
#MomLife
#WorkingMom
#MealPlanning
#HealthyEating
#QuickMeals
#NutritionTips
#EasyNutrition
#HealthyLifestyle
#MomHacks
#TimeManagement
#NutritionCoach
#OnlineCourse
#HealthCoach
#WellnessEducation
#LearnNutrition
#BusyLifestyle
#HleapNutrition
#Diabetesfriendly
#Mindfuleating
#Colorfulplate
#Eattherainbow

Master the balanced plate method and more in my Nutrition 101 Course: https://www.hleapnutrition.com/category/nutrition-courses

#BalancedPlate
#MealPrep
#HealthyMealIdeas
#BusyMom
#MomLife
#WorkingMom
#MealPlanning
#HealthyEating
#QuickMeals
#NutritionTips
#EasyNutrition
#HealthyLifestyle
#MomHacks
#TimeManagement
#NutritionCoach
#OnlineCourse
#HealthCoach
#WellnessEducation
#LearnNutrition
#BusyLifestyle
#HleapNutrition
#Diabetesfriendly
#Mindfuleating
#Colorfulplate
#Eattherainbow

Hleap Nutrition's booth at the Laura’s Children Foundation (LCF's) annual 1 Mile and More event

@lauraschildrenfdn

Featuring coupons and samples from:

BRAMI
Chobani
Siete
Manitoba Hemp
Lifeway Kefir
Siggis
That'sIt
Amys
California Walnuts

#WellnessEvent #NutritionWorkshop #PhillyWellness #PhiladelphiaNutrition #RegisteredDietitian #CDCES #HealthyHabits #MindfulEating #BalancedPlate #MealPrepTips #DiabetesFriendly #HeartHealthy #GutHealth #FiberFirst #ProteinBalance #HealthyWeight #BloodSugarSupport #StressAndSleep #MoveMore #HydrationGoals #HealthyCooking #FamilyNutrition #WomenWellness #MenWellness #CommunityHealth #AcceptingNewClients #InsuranceFriendly #TelehealthPA #CenterCityPhilly #MainLineNutrition

Hleap Nutrition's booth at the Laura’s Children Foundation (LCF's) annual 1 Mile and More event

@lauraschildrenfdn

Featuring coupons and samples from:

BRAMI
Chobani
Siete
Manitoba Hemp
Lifeway Kefir
Siggis
That'sIt
Amys
California Walnuts

#WellnessEvent #NutritionWorkshop #PhillyWellness #PhiladelphiaNutrition #RegisteredDietitian #CDCES #HealthyHabits #MindfulEating #BalancedPlate #MealPrepTips #DiabetesFriendly #HeartHealthy #GutHealth #FiberFirst #ProteinBalance #HealthyWeight #BloodSugarSupport #StressAndSleep #MoveMore #HydrationGoals #HealthyCooking #FamilyNutrition #WomenWellness #MenWellness #CommunityHealth #AcceptingNewClients #InsuranceFriendly #TelehealthPA #CenterCityPhilly #MainLineNutrition

Salmon Poke Bowl

- Sushi grade fish (from @smallworldseafood )
- Tobiko (also from @smallworldseafood )
- Avocado
- Cucumber
- Scallions
- Furikake seasoning
- Sriracha / Sriracha mayo
- Edamame (I buy frozen and shelled and defrost in the microwave to make my life easier)
- White Rice (I use 2/3 white rice, 1/3 quinoa to increase protein and fiber intake)

One of my favorite things about the raw poke bowl is that this recipe takes absolutely NO cooking (as long as you pre-cook your rice) ! I just combine everything together and enjoy +/- low-sodium soy sauce. This is a high protein and fiber meal that is packed with omega-3 fatty acids, between the salmon and tobiko.

Tobiko are fish eggs, and contain very high levels of omega-3 fatty acids. A large majority of people are not consuming the omega 3's they need from their diet. 2 tbsp serving of tobiko contains over the minimum recommended targets for EPA and DHA dietary fats for adults.

#SalmonPokeBowl #Omega3 #Omega3FattyAcids #AntiInflammatoryDiet #GlutenFree #GlutenFreeDinner #HighProtein #HealthyFats #HeartHealthy #DiabetesFriendly #BloodSugarFriendly #PCOSNutrition #AntiInflammatoryRecipes #SeafoodRecipes #SushiBowl #PokeNight #MealPrep #WeeknightDinner #MediterraneanDiet #WeightLossNutrition #A1cGoals #PhillyDietitian #PhiladelphiaNutrition #RegisteredDietitian #CDCES #PhillyWellness #CenterCityPhilly #MainLineNutrition #TelehealthPA #GlutenFreePhilly

Salmon Poke Bowl

- Sushi grade fish (from @smallworldseafood )
- Tobiko (also from @smallworldseafood )
- Avocado
- Cucumber
- Scallions
- Furikake seasoning
- Sriracha / Sriracha mayo
- Edamame (I buy frozen and shelled and defrost in the microwave to make my life easier)
- White Rice (I use 2/3 white rice, 1/3 quinoa to increase protein and fiber intake)

One of my favorite things about the raw poke bowl is that this recipe takes absolutely NO cooking (as long as you pre-cook your rice) ! I just combine everything together and enjoy +/- low-sodium soy sauce. This is a high protein and fiber meal that is packed with omega-3 fatty acids, between the salmon and tobiko.

Tobiko are fish eggs, and contain very high levels of omega-3 fatty acids. A large majority of people are not consuming the omega 3's they need from their diet. 2 tbsp serving of tobiko contains over the minimum recommended targets for EPA and DHA dietary fats for adults.

#SalmonPokeBowl #Omega3 #Omega3FattyAcids #AntiInflammatoryDiet #GlutenFree #GlutenFreeDinner #HighProtein #HealthyFats #HeartHealthy #DiabetesFriendly #BloodSugarFriendly #PCOSNutrition #AntiInflammatoryRecipes #SeafoodRecipes #SushiBowl #PokeNight #MealPrep #WeeknightDinner #MediterraneanDiet #WeightLossNutrition #A1cGoals #PhillyDietitian #PhiladelphiaNutrition #RegisteredDietitian #CDCES #PhillyWellness #CenterCityPhilly #MainLineNutrition #TelehealthPA #GlutenFreePhilly

Stewed Apples with Greek Yogurt

Apples
Cinnamon
Water
Maple syrup
Vanilla extract
Brown sugar
Flax powder (mix in at the end)
Chopped pecans
Optional - oats

Sauté chopped apples and cinnamon +/- oats with a little splash of water until desired consistency is reached. Add maple syrup, vanilla extract, brown sugar, pecans and mix well. Once removed from the heat, mix in flax powder.

Store this in the fridge and add as a topping to greek yogurt throughout the week.

This is a fabulous prebiotic/probiotic combo. Prebiotics are the fiber necessary to support the life and growth of healthy bacteria in the gut. While consuming probiotic strains with the fiber and fuel they need to survive, you're setting your gut up for success!

#StewedApples #GreekYogurt #Probiotics #Prebiotics #GutHealth #MicrobiomeHealth #FiberRich #HighProteinSnack #DiabetesFriendly #BloodSugarFriendly #LowSugarRecipe #NoAddedSugar #PCOSNutrition #WeightLossNutrition #HealthyDessert #BreakfastIdeas #SnackIdeas #FallRecipes #CinnamonApples #BalancedPlate #HeartHealthy #PhiladelphiaNutrition #RegisteredDietitian #CDCES #PhillyWellness #CenterCityPhilly #TelehealthPA #EasyHealthyRecipes #A1cGoals

Stewed Apples with Greek Yogurt

Apples
Cinnamon
Water
Maple syrup
Vanilla extract
Brown sugar
Flax powder (mix in at the end)
Chopped pecans
Optional - oats

Sauté chopped apples and cinnamon +/- oats with a little splash of water until desired consistency is reached. Add maple syrup, vanilla extract, brown sugar, pecans and mix well. Once removed from the heat, mix in flax powder.

Store this in the fridge and add as a topping to greek yogurt throughout the week.

This is a fabulous prebiotic/probiotic combo. Prebiotics are the fiber necessary to support the life and growth of healthy bacteria in the gut. While consuming probiotic strains with the fiber and fuel they need to survive, you're setting your gut up for success!

#StewedApples #GreekYogurt #Probiotics #Prebiotics #GutHealth #MicrobiomeHealth #FiberRich #HighProteinSnack #DiabetesFriendly #BloodSugarFriendly #LowSugarRecipe #NoAddedSugar #PCOSNutrition #WeightLossNutrition #HealthyDessert #BreakfastIdeas #SnackIdeas #FallRecipes #CinnamonApples #BalancedPlate #HeartHealthy #PhiladelphiaNutrition #RegisteredDietitian #CDCES #PhillyWellness #CenterCityPhilly #TelehealthPA #EasyHealthyRecipes #A1cGoals

Read Hleap Nutrition's newest article on: Frequently asked questions and answers about insurance coverage for nutrition counseling.

Keep reading to learn what’s covered, whether there will be copays or out of pocket costs, what our out-of-pocket costs would be (depends on the provider), whether referrals are needed with your insurance plan, whether telehealth is covered, whether HSA/FSA cards can be applied to out-of-pocket costs, and other affordable nutrition counseling options, including our Nutrition 101 course.

To access the article, use the website link in our bio and navigate to the "Articles & Press Mentions" page.

#PhiladelphiaNutrition #RegisteredDietitian #CDCES #DiabetesEducation #BloodSugarSupport #Type2DiabetesHelp #PrediabetesCoach #PCOSNutrition #WeightLossNutrition #MedicalNutritionTherapy #MNT #A1cGoals #HeartHealthyPhilly #GutHealthPhilly #TelehealthPA #PhillySmallBusiness #AcceptingNewClients #InsuranceFriendly #UseYourBenefits #HSAFSA #InNetworkPhilly #MainLineNutrition #FishtownPhilly #FairmountPhilly #RittenhouseSquare #UniversityCityPhilly #CenterCityPhilly #SouthJerseyNutrition #PhillyWellness #Bewellphilly

Read Hleap Nutrition's newest article on: Frequently asked questions and answers about insurance coverage for nutrition counseling.

Keep reading to learn what’s covered, whether there will be copays or out of pocket costs, what our out-of-pocket costs would be (depends on the provider), whether referrals are needed with your insurance plan, whether telehealth is covered, whether HSA/FSA cards can be applied to out-of-pocket costs, and other affordable nutrition counseling options, including our Nutrition 101 course.

To access the article, use the website link in our bio and navigate to the "Articles & Press Mentions" page.

#PhiladelphiaNutrition #RegisteredDietitian #CDCES #DiabetesEducation #BloodSugarSupport #Type2DiabetesHelp #PrediabetesCoach #PCOSNutrition #WeightLossNutrition #MedicalNutritionTherapy #MNT #A1cGoals #HeartHealthyPhilly #GutHealthPhilly #TelehealthPA #PhillySmallBusiness #AcceptingNewClients #InsuranceFriendly #UseYourBenefits #HSAFSA #InNetworkPhilly #MainLineNutrition #FishtownPhilly #FairmountPhilly #RittenhouseSquare #UniversityCityPhilly #CenterCityPhilly #SouthJerseyNutrition #PhillyWellness #Bewellphilly

Spaghetti Squash w Lazy Bolognese + Roasted Squash Seeds

Ingredients (Spaghetti Squash w Lazy Bolognese)
- Spaghetti squash
- Raos marinara sauce
- Ground meat of choice, 1 lb
- Parmesan
- Onion, chopped
- Garlic, chopped
- Basil (optional garnish)

Ingredients (Roasted Seeds)
- Cleaned and dried seeds
- Seasoning blend (I used adobo)
- Spray oil

1. Preheat oven to 400 degrees F
2. Cut squash in half lengthwise and scoop out the goopy inside bits
3. Drizzle oil + salt + pepper
4. Turn upside down (with the interior of the squash facing the baking baking sheet) and bake for 40 minutes (until you can pierce the back with a fork easily)
5. While cooking the squash, sautée chopped onions and garlic. Once aromatic, add ground meat of choice (I used turkey, but you can use whatever you want) and cook through. Once finished, add marinara sauce (Raos is superior) and mix until well combined and heated up.
6. Once the squash is done, remove from oven and allow to cool for a minute. Then with a fork, shred the inside of the squash until the innards are spaghetti-like. Top with with your meat sauce and garnish with basil and parmesan!

Roasted Seeds:

Clean seeds, remove squash pulp, and dry well. Then spray with avocado oil and add seasoning blend (I used adobo) and roasted on 300 degrees F for ~30 mins (not perfectly timed, I kept tasting them until they felt done about every 10-15 mins).

This dish was insanely delicious, super easy to make, involved minimal cleanup, and was super nutritious. I also love any recipe where I can use all the parts of the food and minimize food waste! I finished the squash days ago, but I'm still enjoying snacking on the seeds!

#SpaghettiSquash #SpaghettiSquashRecipe #LowCarbPasta #HealthyComfortFood #VeggieNoodles #GlutenFreeDinner #PlantBasedMeal #SimpleHealthyRecipes #SquashSeason #FallHarvestEats #DietitianApproved #NutritionExpertTips #RegisteredDietitian #HealthyEatingMadeEasy #BalancedPlate #NutritionForLife #RDInspires #EatWithConfidence #DietitianRecipes #HealthyLivingJourney #WholeFoodMeals #FuelYourBodyRight #EverydayNutrition #WellnessPlate #EatMoreVeggies #FiberRichMeals

Spaghetti Squash w Lazy Bolognese + Roasted Squash Seeds

Ingredients (Spaghetti Squash w Lazy Bolognese)
- Spaghetti squash
- Raos marinara sauce
- Ground meat of choice, 1 lb
- Parmesan
- Onion, chopped
- Garlic, chopped
- Basil (optional garnish)

Ingredients (Roasted Seeds)
- Cleaned and dried seeds
- Seasoning blend (I used adobo)
- Spray oil

1. Preheat oven to 400 degrees F
2. Cut squash in half lengthwise and scoop out the goopy inside bits
3. Drizzle oil + salt + pepper
4. Turn upside down (with the interior of the squash facing the baking baking sheet) and bake for 40 minutes (until you can pierce the back with a fork easily)
5. While cooking the squash, sautée chopped onions and garlic. Once aromatic, add ground meat of choice (I used turkey, but you can use whatever you want) and cook through. Once finished, add marinara sauce (Raos is superior) and mix until well combined and heated up.
6. Once the squash is done, remove from oven and allow to cool for a minute. Then with a fork, shred the inside of the squash until the innards are spaghetti-like. Top with with your meat sauce and garnish with basil and parmesan!

Roasted Seeds:

Clean seeds, remove squash pulp, and dry well. Then spray with avocado oil and add seasoning blend (I used adobo) and roasted on 300 degrees F for ~30 mins (not perfectly timed, I kept tasting them until they felt done about every 10-15 mins).

This dish was insanely delicious, super easy to make, involved minimal cleanup, and was super nutritious. I also love any recipe where I can use all the parts of the food and minimize food waste! I finished the squash days ago, but I'm still enjoying snacking on the seeds!

#SpaghettiSquash #SpaghettiSquashRecipe #LowCarbPasta #HealthyComfortFood #VeggieNoodles #GlutenFreeDinner #PlantBasedMeal #SimpleHealthyRecipes #SquashSeason #FallHarvestEats #DietitianApproved #NutritionExpertTips #RegisteredDietitian #HealthyEatingMadeEasy #BalancedPlate #NutritionForLife #RDInspires #EatWithConfidence #DietitianRecipes #HealthyLivingJourney #WholeFoodMeals #FuelYourBodyRight #EverydayNutrition #WellnessPlate #EatMoreVeggies #FiberRichMeals

BBQ Tofu

Chop and marinate cubed tofu 24 hrs in sauce of choice (my favorite is Bachan’s Original Japanese BBQ Sauce)

Sautée/light fry on medium heat on both sides until crispy, then pour the leftover marinade on top of the now cooked tofu, mix, and turn off the heat. This couldn’t be easier and is such a tasty way to work in more plant based protein!

#TofuRecipe #HighProteinTofu #PlantProteinMeals #HealthyTofuDish #TofuDinnerIdeas #EasyTofuRecipes #TofuLovers #MeatlessMeal #VeganProteinSource #CrispyTofu #DietitianApproved #NutritionExpertTips #RegisteredDietitian #HealthyEatingMadeEasy #SimpleBalancedMeals #NutritionForLife #MindfulEatingHabits #RDInspires #DietitianRecipes #EatWithConfidence #NutritionCoach #HealthyLivingJourney #PhillyDietitian #NYCDietitian #WellnessPlate #BalancedBites #FuelYourBodyRight #WholeFoodMeals #FoodAsMedicine #EverydayNutrition

BBQ Tofu

Chop and marinate cubed tofu 24 hrs in sauce of choice (my favorite is Bachan’s Original Japanese BBQ Sauce)

Sautée/light fry on medium heat on both sides until crispy, then pour the leftover marinade on top of the now cooked tofu, mix, and turn off the heat. This couldn’t be easier and is such a tasty way to work in more plant based protein!

#TofuRecipe #HighProteinTofu #PlantProteinMeals #HealthyTofuDish #TofuDinnerIdeas #EasyTofuRecipes #TofuLovers #MeatlessMeal #VeganProteinSource #CrispyTofu #DietitianApproved #NutritionExpertTips #RegisteredDietitian #HealthyEatingMadeEasy #SimpleBalancedMeals #NutritionForLife #MindfulEatingHabits #RDInspires #DietitianRecipes #EatWithConfidence #NutritionCoach #HealthyLivingJourney #PhillyDietitian #NYCDietitian #WellnessPlate #BalancedBites #FuelYourBodyRight #WholeFoodMeals #FoodAsMedicine #EverydayNutrition

What Is a Healthy Hemoglobin A1c Level? Symptoms of Elevated A1c, Defined Ranges, Targets, & Next Steps

Learn more about hemoglobin A1c (HbA1c): What is it? What are symptoms of elevated A1c? Who is at a higher risk of developing elevated blood sugars and A1c? How to manage and treat elevated blood sugar levels? Keep reading for more information:

https://www.hleapnutrition.com/post/hba1c

#HbA1c
#A1c
#KnowYourA1c
#LowerA1c
#BloodSugar
#BloodSugarControl
#GlycemicControl
#Diabetes
#DiabetesAwareness
#DiabetesPrevention
#Prediabetes
#Type2Diabetes
#Type1Diabetes
#DiabetesNutrition
#DiabetesDiet
#CGM
#ContinuousGlucoseMonitoring
#LowerBloodSugar
#HealthyLiving
#WellnessTips
#NutritionCoach
#DiabetesCoach
#A1cJourney
#SugarControl
#LowCarbLifestyle
#LifestyleMedicine
#HealthTips
#SmallCreator
#SupportSmall

What Is a Healthy Hemoglobin A1c Level? Symptoms of Elevated A1c, Defined Ranges, Targets, & Next Steps

Learn more about hemoglobin A1c (HbA1c): What is it? What are symptoms of elevated A1c? Who is at a higher risk of developing elevated blood sugars and A1c? How to manage and treat elevated blood sugar levels? Keep reading for more information:

https://www.hleapnutrition.com/post/hba1c

#HbA1c
#A1c
#KnowYourA1c
#LowerA1c
#BloodSugar
#BloodSugarControl
#GlycemicControl
#Diabetes
#DiabetesAwareness
#DiabetesPrevention
#Prediabetes
#Type2Diabetes
#Type1Diabetes
#DiabetesNutrition
#DiabetesDiet
#CGM
#ContinuousGlucoseMonitoring
#LowerBloodSugar
#HealthyLiving
#WellnessTips
#NutritionCoach
#DiabetesCoach
#A1cJourney
#SugarControl
#LowCarbLifestyle
#LifestyleMedicine
#HealthTips
#SmallCreator
#SupportSmall

Frozen cherries!

You can buy frozen pitted cherries, and defrost them (10-15 seconds) to make the perfect, sorbet-esc snack / dessert! You can eat them solo, blend into smoothies, or add to Greek yogurt bowls.

#eatfruit #fruitfordessert #highfiber #highfibersweets #eatcherries #cherries #frozenfruit #freezerstablemealprep #dessert #healthydessert #dietitianapproved #healthy #healthysweets #eatpolyphenols #eattherainbow #tastetherainbow #nutritiontips #highfibersnack #bloodsugarbalance #bloodsugar #diabetesediet #dietitianapproved

Frozen cherries!

You can buy frozen pitted cherries, and defrost them (10-15 seconds) to make the perfect, sorbet-esc snack / dessert! You can eat them solo, blend into smoothies, or add to Greek yogurt bowls.

#eatfruit #fruitfordessert #highfiber #highfibersweets #eatcherries #cherries #frozenfruit #freezerstablemealprep #dessert #healthydessert #dietitianapproved #healthy #healthysweets #eatpolyphenols #eattherainbow #tastetherainbow #nutritiontips #highfibersnack #bloodsugarbalance #bloodsugar #diabetesediet #dietitianapproved

Mung Bean Curry Recipe

This recipe has been in development for months. I wanted to play around with the ingredients to increase protein and fiber, while decreasing saturated fat content. This original recipe was made with full-fat coconut milk, which is high in calories and saturated fat. While this is of course fine when consumed in moderation, I wanted to make this recipe something I could have frequently and rely on brainlessly to help me stay on track with my fiber and protein goals.

One discovery I've made is being able to replace the coconut milk with Fairlife milk (either 0% or 2 % fat, depending on your preference). This has dramatically decreased calorie and fat content, while increasing protein content. I add a small splash (I've never actually measured it out, I just keep it small knowing I can always add more if needed) of coconut extract. This helps to maintain the background coconut flavor without contributing as many calories.

One other benefit of this recipe is that it freezes well! I use 1-cup silicone molds to freeze the curry in individual servings for future quick grab and go meals. I will defrost one serving in the fridge overnight and then have it at the ready for an easy part of my lunch or dinner!

Keep reading for one of my favorite recipes:

Ingredients:

• Mung Beans, 1 cup
• Fairlife skim (or 2%) milk, 14 oz
• Coconut extract, 1 small splash
• Water, 4 cups
• Lime Juice, 1⁄2 lime
• Ground Coriander, 2 tbsp
• Salt, 1 tsp
• Turmeric, 1 tsp
• Cayenne pepper, 1⁄2 tsp (optional)
• Whole Cumin Seeds, 1 tbsp
• Crushed tomatoes, 14 oz can
• Garlic, chopped, 9 cloves
• Spinach, 2 cups chopped finely
• Cilantro, 1⁄2 cup chopped finely
• Ginger, chopped, 2 tbsp
• Coconut extract
• Avocado oil, 4 tbsp

Check out the full recipe on our website, at https://www.hleapnutrition.com/post/mung-bean-curry

#RegisteredDietitian
#DiabetesDiet
#PCOSNutrition
#PCOSDietitian
#DiabetesMealPrep
#InsulinResistanceDiet
#RDApproved
#BloodSugarBalance
#HighProteinMeal
#HealthyMealPrep
#MealPrepIdeas
#EasyMealPrep
#MealPrepForTheWeek
#MacroFriendlyMeals
#MealPrepDiabetes
#WhatRDEats
#FoodIsMedicine
#DietitianTips

Mung Bean Curry Recipe

This recipe has been in development for months. I wanted to play around with the ingredients to increase protein and fiber, while decreasing saturated fat content. This original recipe was made with full-fat coconut milk, which is high in calories and saturated fat. While this is of course fine when consumed in moderation, I wanted to make this recipe something I could have frequently and rely on brainlessly to help me stay on track with my fiber and protein goals.

One discovery I've made is being able to replace the coconut milk with Fairlife milk (either 0% or 2 % fat, depending on your preference). This has dramatically decreased calorie and fat content, while increasing protein content. I add a small splash (I've never actually measured it out, I just keep it small knowing I can always add more if needed) of coconut extract. This helps to maintain the background coconut flavor without contributing as many calories.

One other benefit of this recipe is that it freezes well! I use 1-cup silicone molds to freeze the curry in individual servings for future quick grab and go meals. I will defrost one serving in the fridge overnight and then have it at the ready for an easy part of my lunch or dinner!

Keep reading for one of my favorite recipes:

Ingredients:

• Mung Beans, 1 cup
• Fairlife skim (or 2%) milk, 14 oz
• Coconut extract, 1 small splash
• Water, 4 cups
• Lime Juice, 1⁄2 lime
• Ground Coriander, 2 tbsp
• Salt, 1 tsp
• Turmeric, 1 tsp
• Cayenne pepper, 1⁄2 tsp (optional)
• Whole Cumin Seeds, 1 tbsp
• Crushed tomatoes, 14 oz can
• Garlic, chopped, 9 cloves
• Spinach, 2 cups chopped finely
• Cilantro, 1⁄2 cup chopped finely
• Ginger, chopped, 2 tbsp
• Coconut extract
• Avocado oil, 4 tbsp

Check out the full recipe on our website, at https://www.hleapnutrition.com/post/mung-bean-curry

#RegisteredDietitian
#DiabetesDiet
#PCOSNutrition
#PCOSDietitian
#DiabetesMealPrep
#InsulinResistanceDiet
#RDApproved
#BloodSugarBalance
#HighProteinMeal
#HealthyMealPrep
#MealPrepIdeas
#EasyMealPrep
#MealPrepForTheWeek
#MacroFriendlyMeals
#MealPrepDiabetes
#WhatRDEats
#FoodIsMedicine
#DietitianTips

Are you looking for an outpatient nutrition counseling position with flexible hours and room to grow?

Hleap Nutrition is currently looking to hire a part-time (with the potential to grow to full-time) registered dietitian for outpatient nutrition counseling.

For more information about the available position and this private practice growth opportunity, please check out the job listing on our website here: https://www.hleapnutrition.com/job-posting

#registereddietitiannutritionist #growingprivatepractice #expandingprivatepractice #hiringdietitian #privatepractice #phillyjobs #phillyjobsearch #phillyjobs #dietitianprivatepractice #growingbusiness #phillysmallbusiness #womanownedbusiness #womanowned

Are you looking for an outpatient nutrition counseling position with flexible hours and room to grow?

Hleap Nutrition is currently looking to hire a part-time (with the potential to grow to full-time) registered dietitian for outpatient nutrition counseling.

For more information about the available position and this private practice growth opportunity, please check out the job listing on our website here: https://www.hleapnutrition.com/job-posting

#registereddietitiannutritionist #growingprivatepractice #expandingprivatepractice #hiringdietitian #privatepractice #phillyjobs #phillyjobsearch #phillyjobs #dietitianprivatepractice #growingbusiness #phillysmallbusiness #womanownedbusiness #womanowned

Rotisserie Chicken Salad with Tofu Hummus (aka "Tummus")

Chicken salad:

• Rotisserie chx chopped
• White /red onion
• Dill
• Cucumber or celery for crunch
• Very optional, but I added chopped @brami lupini beans for more texture, protein, and fiber

Tummus:

• Silken tofu, 2/3 block
• Chickpeas, 1.5 cups (1 can)
• Lemon juice, 2 tbsp
• Red wine vinegar, 1 tbsp
• Tahini, 1/4 cup
• Salt, 1/2 tsp
• Ground cumin, 1/2 tsp
• Smoked paprika
• Optional garnishes: parsley +/- olive oil

Just blend everything together and once you reach desired taste, add slowly but surely to the chicken salad until you reach your desired consistency.

#chickensalad
#mealprep
#simplemealprep
#easymealprep
#highproteinmealprep
#highprotein
#highproteinlunch
#packedlunch
#easymeals
#easymeal
#tofurecipe
#eattofu
#tofurecipes
#hummus
#chickensaladrecipe
#nutritiontips
#buzzfeastfeed
#feedfeed
#bentoboxlunch
#bloodsugardiet
#bloodsugarregulation
#diabetesdiet
#weightloss
#dietitianapproved
#simplerecipe
#easyrecipe
#simplerecipes
#easyrecipes

Rotisserie Chicken Salad with Tofu Hummus (aka "Tummus")

Chicken salad:

• Rotisserie chx chopped
• White /red onion
• Dill
• Cucumber or celery for crunch
• Very optional, but I added chopped @brami lupini beans for more texture, protein, and fiber

Tummus:

• Silken tofu, 2/3 block
• Chickpeas, 1.5 cups (1 can)
• Lemon juice, 2 tbsp
• Red wine vinegar, 1 tbsp
• Tahini, 1/4 cup
• Salt, 1/2 tsp
• Ground cumin, 1/2 tsp
• Smoked paprika
• Optional garnishes: parsley +/- olive oil

Just blend everything together and once you reach desired taste, add slowly but surely to the chicken salad until you reach your desired consistency.

#chickensalad
#mealprep
#simplemealprep
#easymealprep
#highproteinmealprep
#highprotein
#highproteinlunch
#packedlunch
#easymeals
#easymeal
#tofurecipe
#eattofu
#tofurecipes
#hummus
#chickensaladrecipe
#nutritiontips
#buzzfeastfeed
#feedfeed
#bentoboxlunch
#bloodsugardiet
#bloodsugarregulation
#diabetesdiet
#weightloss
#dietitianapproved
#simplerecipe
#easyrecipe
#simplerecipes
#easyrecipes

Mushroom spring roll recipe from @mrsslimonplants (slightly adjusted) served with spicy crunchy chili. I have been obsessed with this recipe. It is so easy to make and extremely satisfying and filling! I made a few small changes to the original recipe:

• 1/2 block tofu (either pre-chop or mush into smaller pieces while in the pan with the back of the spatula)
• 1.5 cups mushrooms, minced
• Garlic, 1 tbsp minced (or use powder)
• Soy sauce, 2 tbsp
• Scallions, 1/4 cup finely chopped
• Chili flakes, 1 tsp
• 5 spice powder, 1/2 tsp
• Rice papers to make spring rolls
• Shirataki noodles, 1 bag

Add everything (except noodles and rice paper rolls) to a pan and cook until softened. While this is cooking, rinse shirataki noodles and dry them. Once both pieces are ready, soak each rice paper roll for ~12 seconds, place a small serving of the mushroom/tofu mixture and the noodles in the center of the roll and roll it up like a burrito! (You can always look up a YouTube video on how to best roll up a spring roll). Once you’ve rolled up however many rolls you want, dip in @traderjoes crunchy chili sauce and enjoy!

I’ve practically been living on these rolls lately. While it can take a while to roll up each spring roll, it’s easy to pre-cook the mushrooms ahead of time: this way you can roll them up whenever you’d like for a quick dinner.

Mushroom spring roll recipe from @mrsslimonplants (slightly adjusted) served with spicy crunchy chili. I have been obsessed with this recipe. It is so easy to make and extremely satisfying and filling! I made a few small changes to the original recipe:

• 1/2 block tofu (either pre-chop or mush into smaller pieces while in the pan with the back of the spatula)
• 1.5 cups mushrooms, minced
• Garlic, 1 tbsp minced (or use powder)
• Soy sauce, 2 tbsp
• Scallions, 1/4 cup finely chopped
• Chili flakes, 1 tsp
• 5 spice powder, 1/2 tsp
• Rice papers to make spring rolls
• Shirataki noodles, 1 bag

Add everything (except noodles and rice paper rolls) to a pan and cook until softened. While this is cooking, rinse shirataki noodles and dry them. Once both pieces are ready, soak each rice paper roll for ~12 seconds, place a small serving of the mushroom/tofu mixture and the noodles in the center of the roll and roll it up like a burrito! (You can always look up a YouTube video on how to best roll up a spring roll). Once you’ve rolled up however many rolls you want, dip in @traderjoes crunchy chili sauce and enjoy!

I’ve practically been living on these rolls lately. While it can take a while to roll up each spring roll, it’s easy to pre-cook the mushrooms ahead of time: this way you can roll them up whenever you’d like for a quick dinner.

The Hleap Nutrition booth at the Philadelphia Museum of Art Wellness Expo!

#wellness
#wellnessexpo
#healthfair
#nutritiontips
#nutritioniskey
#privatepractice
#phillywellness
#bewellphilly
#phillysmallbusiness

The Hleap Nutrition booth at the Philadelphia Museum of Art Wellness Expo!

#wellness
#wellnessexpo
#healthfair
#nutritiontips
#nutritioniskey
#privatepractice
#phillywellness
#bewellphilly
#phillysmallbusiness

Homemade Granola Recipe from @cookieandkate

This recipe was shockingly simple and uses minimal whole food ingredients. This granola is higher in fiber and lower in carbohydrates/sugars than most granola on the market.

• Oats, 4 cups
• Maple syrup, 1/2 cup
• Olive or Avocado Oil, 1/2 cup
• Pumpkin seeds, 1/2 cup
• Pecans, 1/2 cup
• Cinnamon, 1/2 tsp
• Walnuts, 1/2 cup
• Salt, 1/2 tsp
• Vanilla extract, 1 tsp

1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
2. In a large bowl, combine all dry ingredients and mix. Then, mix in oil, syrup, and vanilla until everything is evenly coated.
3. Spread out the granola in an even layer. Bake until slightly golden, about 21-24 minutes, stirring halfway.
4. Let the granola cool for 45+ minutes undisturbed before storing at room temperature for ~2 weeks. This granola also freezes well, which helps since it has a shorter shelf life than pre-made granola.

#HealthyGranola
#WholeFoodGranola
#CleanEating
#DietitianApproved
#GranolaLove
#HomemadeGranola
#HealthyBreakfast
#WholesomeSnacks
#FuelYourBody
#PlantBasedEats
#CrunchyAndHealthy
#MindfulEating
#BalancedSnacks
#HealthyRecipeIdeas
#QuickHealthySnacks
#DietitianTips
#GranolaGoals
#NourishYourBody
#WholeFoodSnacks
#SuperfoodGranola
#GranolaInspo
#HealthyAndDelicious
#SnackBetter
#WholesomeEating
#GranolaPerfection
#EasyHealthyRecipes
#HealthyLifestyle
#GranolaLovers
#HomemadeGoodness
#WellnessInspo

Homemade Granola Recipe from @cookieandkate

This recipe was shockingly simple and uses minimal whole food ingredients. This granola is higher in fiber and lower in carbohydrates/sugars than most granola on the market.

• Oats, 4 cups
• Maple syrup, 1/2 cup
• Olive or Avocado Oil, 1/2 cup
• Pumpkin seeds, 1/2 cup
• Pecans, 1/2 cup
• Cinnamon, 1/2 tsp
• Walnuts, 1/2 cup
• Salt, 1/2 tsp
• Vanilla extract, 1 tsp

1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
2. In a large bowl, combine all dry ingredients and mix. Then, mix in oil, syrup, and vanilla until everything is evenly coated.
3. Spread out the granola in an even layer. Bake until slightly golden, about 21-24 minutes, stirring halfway.
4. Let the granola cool for 45+ minutes undisturbed before storing at room temperature for ~2 weeks. This granola also freezes well, which helps since it has a shorter shelf life than pre-made granola.

#HealthyGranola
#WholeFoodGranola
#CleanEating
#DietitianApproved
#GranolaLove
#HomemadeGranola
#HealthyBreakfast
#WholesomeSnacks
#FuelYourBody
#PlantBasedEats
#CrunchyAndHealthy
#MindfulEating
#BalancedSnacks
#HealthyRecipeIdeas
#QuickHealthySnacks
#DietitianTips
#GranolaGoals
#NourishYourBody
#WholeFoodSnacks
#SuperfoodGranola
#GranolaInspo
#HealthyAndDelicious
#SnackBetter
#WholesomeEating
#GranolaPerfection
#EasyHealthyRecipes
#HealthyLifestyle
#GranolaLovers
#HomemadeGoodness
#WellnessInspo

One of my top 5 sweet treats that I keep around the house!

Yes, there is added sugar added - don't come at me. It is PERFECTLY fine to eat added sugars, as long as you're consuming it in moderation and as a part of a balanced diet.

This combo is high in protein, super tasty, and not very high in calories. This sweet treat is actually satisfying and comes in pre-portioned individual servings, which can be helpful for consuming in moderation!

@chobani keylime greek yogurt + naturevalley high-protein oats & honey granola

#sweettreat #highproteindessert #greekyogurt #chobanisnacks #healthysnack #healthydessert #bloodsugarbalance #diabetesdietitian #registereddietitianapproved

One of my top 5 sweet treats that I keep around the house!

Yes, there is added sugar added - don't come at me. It is PERFECTLY fine to eat added sugars, as long as you're consuming it in moderation and as a part of a balanced diet.

This combo is high in protein, super tasty, and not very high in calories. This sweet treat is actually satisfying and comes in pre-portioned individual servings, which can be helpful for consuming in moderation!

@chobani keylime greek yogurt + naturevalley high-protein oats & honey granola

#sweettreat #highproteindessert #greekyogurt #chobanisnacks #healthysnack #healthydessert #bloodsugarbalance #diabetesdietitian #registereddietitianapproved

We received another patient testimonial video for Hleap Nutrition! To listen click the link below, or navigate to the "Client Testimonials" page of our website, at www.HleapNutrition.com

We asked our patients to provide video testimonials about their experiences working with the registered dietitians at Hleap Nutrition. We wanted you to be able to hear first-hand about our patients' experiences working with us, the approach we take to nutrition counseling, the emotional environment we build around food, and the wonderful deep relationships we've formed with the people we've worked with.

By reading and listening to patients' experiences, hopefully you'll be able to glean whether or not our approach aligns with what you're looking for in a dietitian!

Have you worked with one of our dietitians? If you have, we'd love to hear your story!

If you're open to sharing about your experience, send us a message and we'll provide simple instructions for recording a short 1-2 minute video. Your insight can inspire someone else's journey toward better health!

Leaving a review, either in the form of a video testimonial or written Google review, has a massive impact for a small local business like ours.

#PatientFeedback
#ShareYourExperience
#WeValueYourFeedback
#LeaveAReview
#HealthcareReviews
#YourOpinionCounts
#ReviewAndSupport
#SupportHealthcare
#Phillywellness
#Wellnessphilly
#Phillywellnesscommunity
#Smallbusinessphilly
#PhillyWellness
#SupportSmallBusinessPHL
#PhillyLocalBusiness
#WellnessInPhilly
#HealthyPhilly
#PhillyReviewsMatter
#PhillyLoveForWellness
#SelfCarePhilly
#CommunityCarePHL
#PhillyHealthVibes
#HolisticPhilly
#DiscoverPhillyWellness
#MindBodyPhilly
#ReviewPhillyBusinesses
#PhillyWellnessJourney
#PhillySmallBizLove
#HealingInPhilly
#PhillyWellnessCommunity

We received another patient testimonial video for Hleap Nutrition! To listen click the link below, or navigate to the "Client Testimonials" page of our website, at www.HleapNutrition.com

We asked our patients to provide video testimonials about their experiences working with the registered dietitians at Hleap Nutrition. We wanted you to be able to hear first-hand about our patients' experiences working with us, the approach we take to nutrition counseling, the emotional environment we build around food, and the wonderful deep relationships we've formed with the people we've worked with.

By reading and listening to patients' experiences, hopefully you'll be able to glean whether or not our approach aligns with what you're looking for in a dietitian!

Have you worked with one of our dietitians? If you have, we'd love to hear your story!

If you're open to sharing about your experience, send us a message and we'll provide simple instructions for recording a short 1-2 minute video. Your insight can inspire someone else's journey toward better health!

Leaving a review, either in the form of a video testimonial or written Google review, has a massive impact for a small local business like ours.

#PatientFeedback
#ShareYourExperience
#WeValueYourFeedback
#LeaveAReview
#HealthcareReviews
#YourOpinionCounts
#ReviewAndSupport
#SupportHealthcare
#Phillywellness
#Wellnessphilly
#Phillywellnesscommunity
#Smallbusinessphilly
#PhillyWellness
#SupportSmallBusinessPHL
#PhillyLocalBusiness
#WellnessInPhilly
#HealthyPhilly
#PhillyReviewsMatter
#PhillyLoveForWellness
#SelfCarePhilly
#CommunityCarePHL
#PhillyHealthVibes
#HolisticPhilly
#DiscoverPhillyWellness
#MindBodyPhilly
#ReviewPhillyBusinesses
#PhillyWellnessJourney
#PhillySmallBizLove
#HealingInPhilly
#PhillyWellnessCommunity

Toast + Cream Cheese + @TraderJoes Rainbow Smoked Trout

It's best to limit your intake of smoked meats, so every now and then I'll work some smoked fish into my diet. I LOVE the smoked trout from Trader Joes and @SmallWorldSeafood (local to Philadelphia). Fish on toast is one of my favorite breakfasts. It's so simple and quick, but still high in protein and packed with omega-3 fatty acids. This is the also a great hot-weather breakfast, since there's no heating/cooking involved (outside of toasting your bread).

#SmokedTrout
#HeartHealthyProtein
#HighProteinBreakfast
#SeafoodForBreakfast
#Omega3Boost
#BreakfastToast
#HealthyToast
#SavoryBreakfast
#ProteinOnToast
#SimpleBreakfastIdeas
#DiabetesFriendlyMeals
#BloodSugarSupport
#AntiInflammatoryFoods
#GutHealthRecipes
#BalancedBreakfast
#RDApproved
#RegisteredDietitian
#DiabetesEducator
#NutritionThatWorks
#FoodAsMedicine
#StartYourDayRight
#EatToThrive
#WellnessOnAPlate
#HealthyMorningRoutine
#RealFoodEats
#WhatRDEats
#HealthyFoodie
#NutritionCoachLife
#HolisticHealthJourney

Toast + Cream Cheese + @TraderJoes Rainbow Smoked Trout

It's best to limit your intake of smoked meats, so every now and then I'll work some smoked fish into my diet. I LOVE the smoked trout from Trader Joes and @SmallWorldSeafood (local to Philadelphia). Fish on toast is one of my favorite breakfasts. It's so simple and quick, but still high in protein and packed with omega-3 fatty acids. This is the also a great hot-weather breakfast, since there's no heating/cooking involved (outside of toasting your bread).

#SmokedTrout
#HeartHealthyProtein
#HighProteinBreakfast
#SeafoodForBreakfast
#Omega3Boost
#BreakfastToast
#HealthyToast
#SavoryBreakfast
#ProteinOnToast
#SimpleBreakfastIdeas
#DiabetesFriendlyMeals
#BloodSugarSupport
#AntiInflammatoryFoods
#GutHealthRecipes
#BalancedBreakfast
#RDApproved
#RegisteredDietitian
#DiabetesEducator
#NutritionThatWorks
#FoodAsMedicine
#StartYourDayRight
#EatToThrive
#WellnessOnAPlate
#HealthyMorningRoutine
#RealFoodEats
#WhatRDEats
#HealthyFoodie
#NutritionCoachLife
#HolisticHealthJourney

Brami Pasta + add frozen veggies to the last few minutes of boiling pasta water (broccoli + cauliflower + mushrooms + peas) + sautéed chicken sausage + pesto (homemade with basil + pine nuts + olive oil + parmesan + lemon juice)

#RegisteredDietitian
#DiabetesDiet
#PCOSNutrition
#PCOSDietitian
#DiabetesMealPrep
#InsulinResistanceDiet
#LowGIfoods
#RDApproved
#BloodSugarBalance
#HighProteinMeal
#HealthyMealPrep
#MealPrepIdeas
#HighProteinPasta
#EasyMealPrep
#MealPrepForTheWeek
#PestoPastaRecipe
#MacroFriendlyMeals
#MealPrepRD
#MealPrepDiabetes
#HealthyPasta
#WhatRDEats
#FoodIsMedicine
#DietitianTips
#HealthOnAPlate
#NutritionEducator
#WomensHealthNutrition
#WeightLossMeals
#PCOSFriendly
#GlucoseFriendly
#SimpleHealthyMeals

Brami Pasta + add frozen veggies to the last few minutes of boiling pasta water (broccoli + cauliflower + mushrooms + peas) + sautéed chicken sausage + pesto (homemade with basil + pine nuts + olive oil + parmesan + lemon juice)

#RegisteredDietitian
#DiabetesDiet
#PCOSNutrition
#PCOSDietitian
#DiabetesMealPrep
#InsulinResistanceDiet
#LowGIfoods
#RDApproved
#BloodSugarBalance
#HighProteinMeal
#HealthyMealPrep
#MealPrepIdeas
#HighProteinPasta
#EasyMealPrep
#MealPrepForTheWeek
#PestoPastaRecipe
#MacroFriendlyMeals
#MealPrepRD
#MealPrepDiabetes
#HealthyPasta
#WhatRDEats
#FoodIsMedicine
#DietitianTips
#HealthOnAPlate
#NutritionEducator
#WomensHealthNutrition
#WeightLossMeals
#PCOSFriendly
#GlucoseFriendly
#SimpleHealthyMeals

Learn more about dietary fiber intake in our most recent article!

The average fiber intake of Americans is 17 gm/day and needs (which vary depending on age and gender) typically range between 20-38+gm/day. Fiber is essential for gut health, bowel regularity, microbiome balancing, satiety, blood sugar management, and much more.

This article further elaborates on the benefits of fiber intake, Dietary Guidelines for fiber intake (based on age and gender), types of fiber, and sources of fiber.

To learn more, click the link in our bio (www.hleapnutrition.com) and navigate to the "Articles & Press Mentions" page!

#dietitianapproved #hleapnutrition #eatfiber #eatfiberpoopbetter #balanceddiet #wholefood #wholefoodplantbased #wholefoodnutrition #highfiberrecipes #highfiber #highfiberdiet #highfiberfoods #highfiberfood #highfibermeal #hearthealth #hearthealthy #happygut #happyguthappymind #gihealth #gihealthcare #nutritionforlife

Learn more about dietary fiber intake in our most recent article!

The average fiber intake of Americans is 17 gm/day and needs (which vary depending on age and gender) typically range between 20-38+gm/day. Fiber is essential for gut health, bowel regularity, microbiome balancing, satiety, blood sugar management, and much more.

This article further elaborates on the benefits of fiber intake, Dietary Guidelines for fiber intake (based on age and gender), types of fiber, and sources of fiber.

To learn more, click the link in our bio (www.hleapnutrition.com) and navigate to the "Articles & Press Mentions" page!

#dietitianapproved #hleapnutrition #eatfiber #eatfiberpoopbetter #balanceddiet #wholefood #wholefoodplantbased #wholefoodnutrition #highfiberrecipes #highfiber #highfiberdiet #highfiberfoods #highfiberfood #highfibermeal #hearthealth #hearthealthy #happygut #happyguthappymind #gihealth #gihealthcare #nutritionforlife

Deli Beet Salad Bar

• Red onion
• Precooked marinated beets
• Heart of palm
• Mozzarella cheese, shredded
• Romaine
• Cucumber
• Extra protein on the side
• Balsamic vinaigrette dressing or vinegar + olive oil

Finely chop all ingredients and use tongs to mix everything together. After chopping, mix in balsamic vinaigrette dressing and eat up 🤤

#BeetSalad
#ChoppedSalad
#ColorfulPlate
#HealthySalads
#NourishYourBody
#AntioxidantRich
#NutrientDense
#EatTheRainbow
#FoodIsMedicine
#HeartHealthyFoods
#DiabetesFriendly
#GutHealthSupport
#FiberRichFoods
#BloodSugarBalance
#AntiInflammatoryFoods
#RDApproved
#DietitianTips
#RegisteredDietitian
#NutritionEducator
#ScienceBackedNutrition
#WellnessFromWithin
#HolisticNutrition
#HealthyLifestyleChoices
#MindfulEating
#SustainableWellness
#HealthyFoodie
#SmallAccountBigImpact
#EatWellFeelWell
#SimpleHealthyMeals
#RDOnInstagram

Deli Beet Salad Bar

• Red onion
• Precooked marinated beets
• Heart of palm
• Mozzarella cheese, shredded
• Romaine
• Cucumber
• Extra protein on the side
• Balsamic vinaigrette dressing or vinegar + olive oil

Finely chop all ingredients and use tongs to mix everything together. After chopping, mix in balsamic vinaigrette dressing and eat up 🤤

#BeetSalad
#ChoppedSalad
#ColorfulPlate
#HealthySalads
#NourishYourBody
#AntioxidantRich
#NutrientDense
#EatTheRainbow
#FoodIsMedicine
#HeartHealthyFoods
#DiabetesFriendly
#GutHealthSupport
#FiberRichFoods
#BloodSugarBalance
#AntiInflammatoryFoods
#RDApproved
#DietitianTips
#RegisteredDietitian
#NutritionEducator
#ScienceBackedNutrition
#WellnessFromWithin
#HolisticNutrition
#HealthyLifestyleChoices
#MindfulEating
#SustainableWellness
#HealthyFoodie
#SmallAccountBigImpact
#EatWellFeelWell
#SimpleHealthyMeals
#RDOnInstagram

Cava-Inspired Salad served with Flaked Salmon and Edamame

• Salmon
• Romaine
• Pickled onions
• Brown rice (cooked with bone broth for extra protein)
• Tzatziki
• Roasted red pepper hummus
• Corn (microwaved from frozen)
• Edamame, 1/4 cup (buy frozen and shelled - microwave to defrost)
• Persian cucumbers
• Lemon herb dressing (@cava sells their dressing pre-made now)

Salmon recipe: lightly coat with avocado oil +/- sprinkle on some @everything_but_the_bagel seasoning. Bake for 12 minutes on 375 degrees F.

#SalmonRecipe
#HeartHealthyProtein
#Omega3Rich
#AntiInflammatoryMeals
#ProteinPacked
#MediterraneanMeals
#CavaInspired
#HealthyBowl
#SaladInspo
#BalancedPlate
#WholeFoodsNutrition
#NourishingMeals
#HealthyMealIdeas
#MealPrepInspo
#RealFoodEats
#RDApproved
#DiabetesFriendlyRecipe
#GutHealthRecipes
#WeightLossFriendly
#BloodSugarSupport
#EatToThrive
#HolisticHealth
#MindfulNutrition
#WellnessOnAPlate
#EatWellLiveWell
#HealthyFoodie
#SmallButMightyAccount
#RDOnInstagram
#NutritionThatWorks
#WhatRDEats

Cava-Inspired Salad served with Flaked Salmon and Edamame

• Salmon
• Romaine
• Pickled onions
• Brown rice (cooked with bone broth for extra protein)
• Tzatziki
• Roasted red pepper hummus
• Corn (microwaved from frozen)
• Edamame, 1/4 cup (buy frozen and shelled - microwave to defrost)
• Persian cucumbers
• Lemon herb dressing (@cava sells their dressing pre-made now)

Salmon recipe: lightly coat with avocado oil +/- sprinkle on some @everything_but_the_bagel seasoning. Bake for 12 minutes on 375 degrees F.

#SalmonRecipe
#HeartHealthyProtein
#Omega3Rich
#AntiInflammatoryMeals
#ProteinPacked
#MediterraneanMeals
#CavaInspired
#HealthyBowl
#SaladInspo
#BalancedPlate
#WholeFoodsNutrition
#NourishingMeals
#HealthyMealIdeas
#MealPrepInspo
#RealFoodEats
#RDApproved
#DiabetesFriendlyRecipe
#GutHealthRecipes
#WeightLossFriendly
#BloodSugarSupport
#EatToThrive
#HolisticHealth
#MindfulNutrition
#WellnessOnAPlate
#EatWellLiveWell
#HealthyFoodie
#SmallButMightyAccount
#RDOnInstagram
#NutritionThatWorks
#WhatRDEats

Balancing Blood Sugars - poll results from newsletter

In our May newsletter we sent out a poll to our subscribers asking which topic they'd be most interested in learning about. The most popular choice was blood sugar management!

There is so much to know about blood sugars, but this infographic is a great place to start. Please let us know if you have any follow-up questions about blood sugar management or if there any other nutrition related topics you'd like to learn more about!

Subscribing to our monthly newsletter is a great way to get healthy recipes and nutrition tips delivered straight to your inbox! You can sign up on our website, at https://www.hleapnutrition.com/newsletter

#DietitianApproved
#RDapproved
#BloodSugar
#Diabetes
#Diabetestreatment
#Diabeteseducation
#Diabeteseducator
#CDCES
#Nutritioniskey
#FoodisMedicine
#BloodSugarSupport
#BloodSugarHealth
#ManageBloodSugar
#BloodSugarBalance
#HealthyGlucose
#LowGlycemicLiving
#SugarSmartLife
#BalancedBloodSugar
#BloodSugarFriendly
#GlucoseGoals
#BloodSugarTips
#GlucoseAwareness
#DiabetesPrevention
#InsulinResistanceHelp
#BloodSugarJourney
#SugarLevelCheck
#HealthyPancreas
#GlucoseWarrior

Balancing Blood Sugars - poll results from newsletter

In our May newsletter we sent out a poll to our subscribers asking which topic they'd be most interested in learning about. The most popular choice was blood sugar management!

There is so much to know about blood sugars, but this infographic is a great place to start. Please let us know if you have any follow-up questions about blood sugar management or if there any other nutrition related topics you'd like to learn more about!

Subscribing to our monthly newsletter is a great way to get healthy recipes and nutrition tips delivered straight to your inbox! You can sign up on our website, at https://www.hleapnutrition.com/newsletter

#DietitianApproved
#RDapproved
#BloodSugar
#Diabetes
#Diabetestreatment
#Diabeteseducation
#Diabeteseducator
#CDCES
#Nutritioniskey
#FoodisMedicine
#BloodSugarSupport
#BloodSugarHealth
#ManageBloodSugar
#BloodSugarBalance
#HealthyGlucose
#LowGlycemicLiving
#SugarSmartLife
#BalancedBloodSugar
#BloodSugarFriendly
#GlucoseGoals
#BloodSugarTips
#GlucoseAwareness
#DiabetesPrevention
#InsulinResistanceHelp
#BloodSugarJourney
#SugarLevelCheck
#HealthyPancreas
#GlucoseWarrior

Deli Meat Tofu from @foodwithfeeling 's page

I am always looking for ways to incorporate more tofu, especially in place of some of the processed meats in my diet. I thought this was a great recipe and was super impressed with the consistency! My only issue with the original recipe was that there was not enough flavor... so I increased the bouillon in the recipe below from 2 tbsp to 3 tbsp, but feel free to add any other dried seasonings you'd like too!

• Extra/super firm tofu, 1 block - press as much moisture out as possible
• Water, 1 cup
• Chicken bouillon / Better than Bouillon, 3 tbsp
• Fresh thyme, 3 springs
• Black pepper, 1/2 tsp

1. Thinly slice the entire block of tofu with a vegetable peeler.
2. Add water + bouillon seasoning to a pan on medium heat.
3. Mix until fully dissolved and then add in the thyme, pepper, and tofu strips in an even layer.
4. Bring to a light simmer and cook for 20 minutes, checking every few minutes to ensure there’s still enough liquid in the pan.
5. Remove from the pan and allow to cool. Remove the tofu from the liquid and let cool.

Full original recipe: https://foodwithfeeling.com/tofu-lunch-meat/#wprm-recipe-container-39462

#TofuRecipes
#PlantBasedProtein
#TofuPower
#MeatlessMealIdeas
#HighProteinVegan
#HomemadeDeliMeat
#TofuDeliSlices
#LunchPrepIdeas
#HealthySandwich
#PlantBasedLunch
#NutritionThatHeals
#FoodAsMedicine
#ProteinWithPurpose
#WholeFoodLunch
#BalancedBites
#GutFriendlyEats
#DiabetesFriendly
#BloodSugarBalance
#IBSsupport
#AntiInflammatoryEating
#RDApproved
#NutritionExpert
#RegisteredDietitian
#DiabetesEducator
#ScienceBasedNutrition
#HealthyFoodieFinds
#SimpleHealthyMeals
#SmallAccountBigValue
#NutritionInspo

Deli Meat Tofu from @foodwithfeeling 's page

I am always looking for ways to incorporate more tofu, especially in place of some of the processed meats in my diet. I thought this was a great recipe and was super impressed with the consistency! My only issue with the original recipe was that there was not enough flavor... so I increased the bouillon in the recipe below from 2 tbsp to 3 tbsp, but feel free to add any other dried seasonings you'd like too!

• Extra/super firm tofu, 1 block - press as much moisture out as possible
• Water, 1 cup
• Chicken bouillon / Better than Bouillon, 3 tbsp
• Fresh thyme, 3 springs
• Black pepper, 1/2 tsp

1. Thinly slice the entire block of tofu with a vegetable peeler.
2. Add water + bouillon seasoning to a pan on medium heat.
3. Mix until fully dissolved and then add in the thyme, pepper, and tofu strips in an even layer.
4. Bring to a light simmer and cook for 20 minutes, checking every few minutes to ensure there’s still enough liquid in the pan.
5. Remove from the pan and allow to cool. Remove the tofu from the liquid and let cool.

Full original recipe: https://foodwithfeeling.com/tofu-lunch-meat/#wprm-recipe-container-39462

#TofuRecipes
#PlantBasedProtein
#TofuPower
#MeatlessMealIdeas
#HighProteinVegan
#HomemadeDeliMeat
#TofuDeliSlices
#LunchPrepIdeas
#HealthySandwich
#PlantBasedLunch
#NutritionThatHeals
#FoodAsMedicine
#ProteinWithPurpose
#WholeFoodLunch
#BalancedBites
#GutFriendlyEats
#DiabetesFriendly
#BloodSugarBalance
#IBSsupport
#AntiInflammatoryEating
#RDApproved
#NutritionExpert
#RegisteredDietitian
#DiabetesEducator
#ScienceBasedNutrition
#HealthyFoodieFinds
#SimpleHealthyMeals
#SmallAccountBigValue
#NutritionInspo

Spinach Artichoke Dip, dinner party edition!

I served it at a dinner last week and everyone loved it! This is definitely one of Hleap Nutrition's most popular recipes! It's absurdly easy to make and is both delicious and filling. All that’s required is a food processor.

• Spinach, 1.5 cups chopped
• Canned artichoke hearts, 1/2 cup (or 1/2 can)
• Fat-free cottage cheese, 1 cup
• Olive oil, 0.2 cup or less (slightly less than 1/4 cup)
• Nutritional yeast, 1/4 cup
• Shredded cheese, 1/4 cup (my favorites are parmesan and mozzarella)
• Garlic powder
• Pinch of truffle salt
• Random and completely optional, but pinch of mushroom powder if you have it (I buy dried mushrooms in bulk and will just run them through the coffee grinder until it’s a powder and add this to any recipe for an extra hint of umami)

Blend everything (except for shredded cheese) in a food processor. Move to a microwave safe dish, add shredded cheese on top, and microwave for about 40 seconds, or until dip is warmed and cheese is melted. Serve with veggies or crackers and enjoy!

#SpinachArtichokeDip
#HighProteinSnacks
#HighFiberFoods
#HealthyDip
#DietitianApproved
#CleanEating
#ProteinPackedSnacks
#FiberRichFoods
#WholesomeEats
#HealthyAndDelicious
#SnackSmart
#CreativeRecipes
#DipGoals
#QuickHealthySnacks
#FuelYourBody
#BalancedSnacks
#HealthyRecipeIdeas
#MindfulEating
#GuiltFreeSnacking
#WellnessWithFood
#VeggieDipLove
#PlantPoweredSnacks
#EasyHealthyRecipes
#NourishYourBody
#SnackBetter
#HomemadeGoodness
#DipInspo
#HealthyLifestyle
#DietitianTips
#ProteinAndFiber

Spinach Artichoke Dip, dinner party edition!

I served it at a dinner last week and everyone loved it! This is definitely one of Hleap Nutrition's most popular recipes! It's absurdly easy to make and is both delicious and filling. All that’s required is a food processor.

• Spinach, 1.5 cups chopped
• Canned artichoke hearts, 1/2 cup (or 1/2 can)
• Fat-free cottage cheese, 1 cup
• Olive oil, 0.2 cup or less (slightly less than 1/4 cup)
• Nutritional yeast, 1/4 cup
• Shredded cheese, 1/4 cup (my favorites are parmesan and mozzarella)
• Garlic powder
• Pinch of truffle salt
• Random and completely optional, but pinch of mushroom powder if you have it (I buy dried mushrooms in bulk and will just run them through the coffee grinder until it’s a powder and add this to any recipe for an extra hint of umami)

Blend everything (except for shredded cheese) in a food processor. Move to a microwave safe dish, add shredded cheese on top, and microwave for about 40 seconds, or until dip is warmed and cheese is melted. Serve with veggies or crackers and enjoy!

#SpinachArtichokeDip
#HighProteinSnacks
#HighFiberFoods
#HealthyDip
#DietitianApproved
#CleanEating
#ProteinPackedSnacks
#FiberRichFoods
#WholesomeEats
#HealthyAndDelicious
#SnackSmart
#CreativeRecipes
#DipGoals
#QuickHealthySnacks
#FuelYourBody
#BalancedSnacks
#HealthyRecipeIdeas
#MindfulEating
#GuiltFreeSnacking
#WellnessWithFood
#VeggieDipLove
#PlantPoweredSnacks
#EasyHealthyRecipes
#NourishYourBody
#SnackBetter
#HomemadeGoodness
#DipInspo
#HealthyLifestyle
#DietitianTips
#ProteinAndFiber

Fireworks, fun, and tasty food 🇺🇸✨ These dietitian-approved July 4th recipes are perfect for celebrating —delicious, festive, and nourishing too! 🍓🌭🥗 #July4thRecipes #HealthyCelebration #DietitianApprovedEats

#HealthyFourth
#FourthOfJulyEats
#DietitianApproved
#HealthyBBQ
#FourthOfJulyRecipes
#CleanEatingHoliday
#NourishToFlourish
#FestiveAndFit
#MindfulEating
#IndependenceDayEats
#BalancedBites
#WholesomeCelebration
#HealthyHolidayFood
#RedWhiteAndHealthy
#SmartSnacking
#FireworkFlavors
#WellnessOnAPlate
#HealthySwaps
#EatWellCelebrateWell
#FeelGoodFood

Fireworks, fun, and tasty food 🇺🇸✨ These dietitian-approved July 4th recipes are perfect for celebrating —delicious, festive, and nourishing too! 🍓🌭🥗 #July4thRecipes #HealthyCelebration #DietitianApprovedEats

#HealthyFourth
#FourthOfJulyEats
#DietitianApproved
#HealthyBBQ
#FourthOfJulyRecipes
#CleanEatingHoliday
#NourishToFlourish
#FestiveAndFit
#MindfulEating
#IndependenceDayEats
#BalancedBites
#WholesomeCelebration
#HealthyHolidayFood
#RedWhiteAndHealthy
#SmartSnacking
#FireworkFlavors
#WellnessOnAPlate
#HealthySwaps
#EatWellCelebrateWell
#FeelGoodFood

Balsamic vinegar + olive oil + salt + pepper + arugula + blueberries + strawberries + mozzarella

#July4thRecipes
#HealthyCelebration
#DietitianApprovedEats
#HealthyFourth
#FourthOfJulyEats
#DietitianApproved
#HealthyBBQ
#FourthOfJulyRecipes
#CleanEatingHoliday
#NourishToFlourish
#FestiveAndFit
#MindfulEating
#IndependenceDayEats
#BalancedBites
#WholesomeCelebration
#HealthyHolidayFood
#RedWhiteAndHealthy
#SmartSnacking
#FireworkFlavors
#WellnessOnAPlate
#HealthySwaps
#EatWellCelebrateWell
#FeelGoodFood

Balsamic vinegar + olive oil + salt + pepper + arugula + blueberries + strawberries + mozzarella

#July4thRecipes
#HealthyCelebration
#DietitianApprovedEats
#HealthyFourth
#FourthOfJulyEats
#DietitianApproved
#HealthyBBQ
#FourthOfJulyRecipes
#CleanEatingHoliday
#NourishToFlourish
#FestiveAndFit
#MindfulEating
#IndependenceDayEats
#BalancedBites
#WholesomeCelebration
#HealthyHolidayFood
#RedWhiteAndHealthy
#SmartSnacking
#FireworkFlavors
#WellnessOnAPlate
#HealthySwaps
#EatWellCelebrateWell
#FeelGoodFood

A sweet and simple treat for the 4th! 🇺🇸🍓🫐 These strawberry, blueberry, and marshmallow kabobs are festive, fun, and dietitian-approved for your holiday table!

#JulyFourthTreats
#RedWhiteAndBlue
#PatrioticEats
#FourthOfJulyFood
#HealthyHolidayTreats
#FruitKabobs
#MarshmallowKabobs
#FourthOfJulySnacks
#EasyHolidayRecipes
#KidFriendlySnacks
#DietitianApproved
#HealthyFourth
#FestiveFood
#FourthOfJulyDessert
#NoBakeTreats
#QuickHolidaySnacks
#SummerSnacking
#FruitOnAStick
#HolidayEats
#StrawberrySeason
#BlueberryLove
#BBQSideIdeas
#FirecrackerFood
#SweetAndSimple
#HealthySnackIdeas
#EatTheRainbow
#FeelGoodFood
#SnackTimeFun
#StarsAndSnacks
#CelebrateWithFruit

A sweet and simple treat for the 4th! 🇺🇸🍓🫐 These strawberry, blueberry, and marshmallow kabobs are festive, fun, and dietitian-approved for your holiday table!

#JulyFourthTreats
#RedWhiteAndBlue
#PatrioticEats
#FourthOfJulyFood
#HealthyHolidayTreats
#FruitKabobs
#MarshmallowKabobs
#FourthOfJulySnacks
#EasyHolidayRecipes
#KidFriendlySnacks
#DietitianApproved
#HealthyFourth
#FestiveFood
#FourthOfJulyDessert
#NoBakeTreats
#QuickHolidaySnacks
#SummerSnacking
#FruitOnAStick
#HolidayEats
#StrawberrySeason
#BlueberryLove
#BBQSideIdeas
#FirecrackerFood
#SweetAndSimple
#HealthySnackIdeas
#EatTheRainbow
#FeelGoodFood
#SnackTimeFun
#StarsAndSnacks
#CelebrateWithFruit

Here are a few snack ideas - make sure to include protein and fiber with your snacks to ensure that they actually satisfy you and keep you feeling full!

#HighProteinSnacks
#HealthySnackIdeas
#ProteinPacked
#RDApproved
#AskADietitian
#NutritionMatters
#BalancedNutrition
#HealthyEatingMadeEasy
#SmartSnacking
#FoodAsFuel
#BloodSugarBalance
#DiabetesFriendlySnacks
#SmartCarbs
#WeightLossNutrition
#ProteinForWeightLoss
#DiabetesSupport
#HealthyNotTrendy
#SustainableHealth
#MindfulEating
#EvidenceBasedNutrition
#SnackSmart
#HealthyLivingTips
#ProteinPower
#SimpleAndHealthy
#NoMoreFadDiets
#HealthyChoicesMatter
#WellnessWithScience
#HealthyEatingSimplified
#ProteinOnTheGo
#EatWellLiveWell

Here are a few snack ideas - make sure to include protein and fiber with your snacks to ensure that they actually satisfy you and keep you feeling full!

#HighProteinSnacks
#HealthySnackIdeas
#ProteinPacked
#RDApproved
#AskADietitian
#NutritionMatters
#BalancedNutrition
#HealthyEatingMadeEasy
#SmartSnacking
#FoodAsFuel
#BloodSugarBalance
#DiabetesFriendlySnacks
#SmartCarbs
#WeightLossNutrition
#ProteinForWeightLoss
#DiabetesSupport
#HealthyNotTrendy
#SustainableHealth
#MindfulEating
#EvidenceBasedNutrition
#SnackSmart
#HealthyLivingTips
#ProteinPower
#SimpleAndHealthy
#NoMoreFadDiets
#HealthyChoicesMatter
#WellnessWithScience
#HealthyEatingSimplified
#ProteinOnTheGo
#EatWellLiveWell

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