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butternut squash with greens

Roasted Butternut Squash with Broccoleaf Greens

September 29, 2014

Caramelized and roasted butternut squash tossed with sweet broccoli…

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Made these spinach, red pepper and leek egg muffin

Made these spinach, red pepper and leek egg muffins for breakfast on the go. So easy and delicious 😋

Plus you can add anything you want to the mix. Mushrooms 🍄 would be amazing. So would cherry tomatoes and feta. Or sweet potato chunks! Yum!

FULL RECIPE 👇

Roasted Red Pepper & Spinach Egg Muffins

Ingredients
* 4 egg whites
* 4 eggs
* 1/2 cup cottage cheese
* 1/2 cup shredded cheddar cheese
* Roasted red pepper, diced
* Baby spinach, chopped
* 1/4 cup sliced leeks
* 1/4 teaspoon sea salt
* 1/2 teaspoon ground pepper

Instructions

* Add egg whites, eggs and cottage cheese to a blender. Blend until smooth.
* Sauté leeks in olive oil or butter until soft.
* Pour eggs into a mixing bowl and add shredded cheese, roasted red pepper, spinach, leeks, salt, pepper.
* Pour egg mixture into prepared muffin tins, fill about each cup ⅔ of the way full.
* Bake at 350° for 15 to 17 minutes.
* Makes about 14 muffins.

ENJOY! 😘

#highprotein #breakfast #eggs #egg #weightloss #easymeals #easymealideas #easymealsforbusypeople #easymealprepideas #easymealsformoms #15minutemeals #quickmeals #quickdinner #quickrecipes #quickandeasymeals #quickmeal #quickrecipe #quickandhealthy #fastmeals

Happy December ❄️

These are a few things I’m practicing this month 💛

Just mastering one or two of these is enough to change your life 🌈✨🌀

#december #goals #positivevibes #selfcare #brainhealth #selflove #healthylifestyle #health #lifestylemedicine #dietitian #healthcoach #wellness

One of my favorite hearty meal salads! 🥗 here’s WHY 👇

The broccoli is a nutrition powerhouse loaded with phytonutrients and antioxidants 💥

Pretty much everything you need in one day lives inside broccoli! 🥦

High in fiber - like 11 grams per serving high! Keeps me full and my digestion tract happy 😃

High in protein 💪 20 grams per serving!

Heart healthy edamame 💛 is high in protein and fiber and great for reducing hot flashes 💦

And the dressing? Amazing. You’ll want to put it on EVERYTHING 😋

HOW TO MAKE IT 👇

ALMOND BROCCOLI SALAD 🥗🥦
4 cups broccoli florets
2 cups shelled edamame
4 stalks green onion, sliced
1/2 cup slivered almonds
1/4 cup almond butter
1 tbsp rice vinegar
1 tbsp tamari
1 tbsp maple syrup or honey
1 tbsp sesame oil
2 cloves minced garlic
2 tbsps water

In a large mixing bowl, combine the broccoli, edamame, green onions, and almonds. In a small bowl, whisk together the almond butter, rice vinegar, tamari, maple syrup, sesame oil, garlic, and water (add more water if needed). Pour the dressing over the salad and toss to mix well.

ENJOY! 😘

#salad #highprotein #soyfoods #highfiber #hearthealthy #weightloss #easymeals #easymealideas #easymealsforbusypeople #easymealprepideas #easymealsformoms #15minutemeals #30minutemeals #quickmeals #quickdinner #quickrecipes #quickandeasymeals #quickmeal #quickrecipe #quickandhealthy #fastmeals

5 Delicious ways to cook tofu #4! 🎉 PESTO TOFU

5 Delicious ways to cook tofu #4! 🎉
PESTO TOFU BITES 😋

So easy to make just toss your extra firm tofu with store-bought or homemade pesto and bake at 400° for about 25 minutes. Give them a stir at about 15 minutes in, and keep cooking until they’re crispy.

I like to throw these on a salad or eat them just by themselves as a high fiber, protein-rich snack. They’re also delicious straight from the oven on a Buddha bowl with roasted vegetables. Yum!

#plantbased #tofu #tofurecipes #recipes #glutenfree #snack #snacks #healthysnacks #highprotein #highfiber #foodconfidence

I get so many questions about my spice blends so I

I get so many questions about my spice blends so I’m sharing one of my new favorites!

This zesty Cajun seasoning 🌶️ is great for just about anything!

Try it on:

fish
roasted veggies
dips & hummus
soup & chili
potatoes

Here’s the recipe to make your own batch:

3 tablespoons smoked paprika
1 tablespoon Celtic sea salt
2 tablespoons garlic
2 tablespoons ground black pepper
1 tablespoon. Onion powder
1 tablespoon oregano
1 tablespoon cayenne
1/2 tablespoon thyme

#foodconfidence #dietitian #spicerecipe #homemade #spices #cooking #seasonings #instafood

Any of these thoughts sound familiar? Rewiring o

Any of these thoughts sound familiar?

Rewiring old thought patterns isn't just about saying different words. The words need to resonate with YOU.

Your beliefs matter a lot here! Try my reframes OR use words that resonate with you. 💛

Remember, re-wiring your diet brain may take some time, especially if these thoughts have been on repeat for years and years. 🧠

Keep refining your reframes so they feel like your new truth!

Do any of these reframes resonate with you? 👇

#brain #retrainyourbrain #nervoussystemregulation #dietmentality #weightloss #weightlossjourney #dietitian #healthcoach #foodconfidence

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