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Been on a smoothie kick all week.. after a full week of eating out most of the week for my birthday, it feels good to have fresh smoothies every morning. 🥤 This one was on repeat 🔁 Almond milk Banana Blueberries Spinach Flax seed Peanut butter protein @foursigmatic Ice Blend in @vitamix 🫐🍌🌱🥛🥤 Blueberries contain antioxidants to help better protect from cancer cells and have shown to significantly reduce triglyceride levels and improve metabolic factors 🫐 . . #healthyeats #cleaneating #eatclean #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #antioxidants #homecooked #gethealthy #instagood #smoothies #foodismedicine #spring #homemade #healthfoodie #breakfast #organic #peanutbutter #tasty #realfood #easymeal #registereddietitan https://www.instagram.com/p/CPKAClKJgkD/?utm_medium=tumblr

I’ve been craving a fully loaded breakfast burrito and i finally got around to making them! 🌯 Mixed veggies: sweet potato, golden potato, mushrooms, onion, zucchini, spinach, chicken sausage, salt, pepper, oregano, cilantro Scrambled eggs 🍳 Sour cream Salsa Shredded @tillamook cheese 🧀 @traderjoes quinoa flour tortillas Much needed power breakfast to get me threw my morning, and made enough for breakfast for the week 🥰 Happy Monday have a great week! 🤩 . . #healthyeats #cleaneating #eatclean #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #homecooked #gethealthy #instagood #breakfastburritos #foodismedicine #spring #homemade #healthfoodie #breakfast #organic #eggs #tasty #realfood #easymeal #registereddietitan https://www.instagram.com/p/COa56wypZK9/?igshid=ffucyxrkva3l

Ever make a smoothie and feel hungry a little while after you make it? This is the structure I use when I build my smoothie so that it keeps me feeling full for a meal! I love making this for my breakfast meal when I don’t have time to sit at home and eat breakfast and I need something for the go and will keep me satisfied until lunch. These are the things you will need to make the most balanced shake you can think of: 🥤 🥛Liquid: doesn’t matter what kind of liquid you use. So ideas are milk, dairy free milk, coconut water, water, whatever you are in the mood for. I usually use almond or coconut milk. 🍌Fruit: adding in a fruit will help give it a little hint of sweetness! I like using dates, fried figs, apples frozen fruits such as bananas, mangos, berries, pineapple, acai, cherries, peaches, melon. Whatever you have, throw in about ½ a cup . 🥜Fat: fat helps keep you feeling satisfied because they digest food relatively slow compared to carbs, helps you absorb your fat soluble vitamins (E, D, E, K), and it is essential for brain development and cognitive health! Peanut butter or other nut/seed butters, nuts, seeds, full fat coconut milk, and avocados. 🥬Veggies: your greens are a great source of micronutrients and antioxidant properties along with much needed fiber. I like to use fresh or frozen leafy greens such as kale or spinach, and sometimes I will add turnips, beets, and carrots. 🥜Protein: protein helps to keep you full for longer. Protein helps slow down the digestion of carbs. I like to use a protein power either chocolate, vanilla or peanut butter flavored. I like using a plant based one from @foursigmatic or a whey based one from @nutritionexpress Lindbergh all natural protein blend. There are so many different ones out there to try. If you don’t want to buy a protein powder, the nut butters contain some protein as well.🥤 #healthyeats #smoothie #proteinshake #cooking #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #healththisweek #gethealthy #instagood #foodismedicine #spring #homemade #healthfoodie #breakfast #organic #peanutbutter #realfood #easymeal #registereddietitan #dietculturesuks https://www.instagram.com/p/COS7nJPJ9wk/?igshid=1mqi8lwuddl72

Ever make a smoothie and feel hungry a little while after you make it? This is the structure I use when I build my smoothie so that it keeps me feeling full for a meal! I love making this for my breakfast meal when I don’t have time to sit at home and eat breakfast and I need something for the go and will keep me satisfied until lunch. These are the things you will need to make the most balanced shake you can think of: 🥤 🥛Liquid: doesn’t matter what kind of liquid you use. So ideas are milk, dairy free milk, coconut water, water, whatever you are in the mood for. I usually use almond or coconut milk. 🍌Fruit: adding in a fruit will help give it a little hint of sweetness! I like using dates, fried figs, apples frozen fruits such as bananas, mangos, berries, pineapple, acai, cherries, peaches, melon. Whatever you have, throw in about ½ a cup . 🥜Fat: fat helps keep you feeling satisfied because they digest food relatively slow compared to carbs, helps you absorb your fat soluble vitamins (E, D, E, K), and it is essential for brain development and cognitive health! Peanut butter or other nut/seed butters, nuts, seeds, full fat coconut milk, and avocados. 🥬Veggies: your greens are a great source of micronutrients and antioxidant properties along with much needed fiber. I like to use fresh or frozen leafy greens such as kale or spinach, and sometimes I will add turnips, beets, and carrots. 🥜Protein: protein helps to keep you full for longer. Protein helps slow down the digestion of carbs. I like to use a protein power either chocolate, vanilla or peanut butter flavored. I like using a plant based one from @foursigmatic or a whey based one from @nutritionexpress Lindbergh all natural protein blend. There are so many different ones out there to try. If you don’t want to buy a protein powder, the nut butters contain some protein as well.🥤 #healthyeats #smoothie #proteinshake #cooking #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #healththisweek #gethealthy #instagood #foodismedicine #spring #homemade #healthfoodie #breakfast #organic #peanutbutter #realfood #easymeal #registereddietitan #dietculturesuks https://www.instagram.com/p/COS7eyVJJHp/?igshid=vs2ke6j3n6c4

My favorite thing to make when I have leftover salmon... besides salmon sandwiches... SALMON CAKES 🐠 I love these because they take less than 10 minutes to throw them together! ~1lb leftover salmon cooked Salt & pepper 1/2 yellow onion diced 1 green or red bell pepper diced 1 cup Pablo bread crumbs (or make your own) 2 large eggs 1/4 cup olive oil mayo 1 tsp Worcestershire sauce 1 1/2 tsp Old bay seasoning 1 tsp puréed garlic 1 tbsp siracha Mix everything together and fork into patties. Heat a pan with olive oil to medium heat. Add patty and cook about 4-5 minutes on each side or until crispy on the outside and hot on the inside 🔥 I had mine with some tarter sauce, a side salad, and some yummy garlic rosemary bread 🍞 . . #eattherainbow #cleaneating #itsacolorfullife #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #homecooked #gethealthy #instagood #toast #foodismedicine #spring #homemade #healthfoodie #dinner #organic #salmonpatties #tasty #realfood #easymeal #registereddietitan (at Portland, Oregon) https://www.instagram.com/p/CODWnNJpLJJ/?igshid=18abkgsxfktj2

If you are looking for the perfect sweet treat that’s light and refreshing this weekend for Easter... here you go it’s the PAVLOVA! It’s tastes like a macaron, it’s just super large. It’s crispy on the outside... And soft and chewy on the inside like a marshmallow 😍 And I got the recipe from the wonderful @sallysbakeblog Ingredients: 4 large egg whites 1 cup cane sugar 1 tsp vanilla extract 1/2 tsp cream of tartar 1 tsp cornstarch Directions: Preheat oven to 350 degrees. Whip your egg whites with a stand mixer for about 5 minutes until soft peaks form. Add the sugar in two additions whipping 30 seconds between each 1/2 cup added. Add in the vanilla extract. Beat until very stiff peaks form. Using a rubber spatula, fold in the cream of tartar and cornstarch. So I used a silicon baking sheet but I would recommend using parchment paper if you intend on moving it. Spread the pavlova onto parchment paper on a cookie sheet around a 8” circle. However you spread it is how it will look when it comes out of the oven. *now this is important: put the pavlova into the oven and immediately decrease the temp to 200 degrees. Set timer for 90 minutes. Once it is done, turn off the oven and let the pavlova cool in the oven. Remove and top with homemade whipped cream, fresh berries, mint, shredded dark chocolate or whatever toppings you prefer. Go to @sallysbakeblog to find the full recipe with more details Enjoy!! 🍓🫐🎂🌿 . . #healthyeats #cleaneating #allaboutbalance #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #homecooked #gethealthy #instagood #brunch #foodismedicine #spring #homemade #healthfoodie #dessert #organic #pavlova #easter #realfood #easymeal #registereddietitan https://www.instagram.com/p/CNNO1CRpysJ/?igshid=xj1o8czeonjz

This Saturday was beautiful and was the first night we’ve eaten outdoors this year. It felt so nice! Perfect way to eat such a dressing meal. GRAIN BOWLS loaded with the goods. Here are the deets 👇🏻 Arugula and spinach as the base Topped with: Quinoa, cooled Garbanzo beans Air fried sweet potatoes 🍠 Bell pepper 🫑 Jicama Micro greens 🌱 Mushrooms 🍄 Parsley 🌿 Green onion 🧅 Fresh parsley 🌿 Avocado 🥑 Dollop of hummus for creaminess Sliced chicken Lemon thyme dressing *all of these are optional and you can add your favorite salad toppings. Lemon Thyme Dressing: 1/4 cup olive oil Juice from 2 lemons 🍋 1/4 tsp honey 🍯 1 tbsp Dijon mustard 2 tbsp white wine vinegar 1/2 tsp fresh thyme, chopped 1/4 tsp mashed garlic 🧄 Salt and pepper to taste . . #healthyeats #cleaneating #eatclean #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #homecooked #gethealthy #instagood #veggies #foodismedicine #spring #homemade #healthfoodie #dinner #organic #grainbowls #tasty #realfood #easymeal #registereddietitan https://www.instagram.com/p/CNELsJVJY_2/?igshid=6wtdkd71ytk0

Vitamin D... known as the sunshine vitamin is produced by the body’s response to sunlight ☀️ and occurs naturally in a few foods. Fish oils, fish liver, egg yolk and in fortified dairy and grains. Vitamin d is essential for the body because it helps use calcium from the diet to create strong healthy bones. It’s also been shown in research to help support your respiratory system, especially important during the pandemic. Being vitamin D deficient is super common so taking a vitamin d supplement daily is one that I highly recommend everyone taking to help support a healthy immune system 👌🏻 Read my post a few back to learn more about mushrooms and vitamin d 🍄 #vitamind #dietculture #mindfuleating #mindfuldieting #motivation #dowhatyoulove #rd #registereddietitian #empowerwomen #workout #2021 #loveyourself #loveoneanother #quotes #nutritionist #eatwellbewell #balance #fuelyourlife #healthindustry #wearamask #pelotondietitians #healthyeats #movement #makingmoves #thatvitamind #nationalnutritionmonth #vitamins https://www.instagram.com/p/CM-vqUSJdlF/?igshid=1w6pzgt0ja1t5

This recipe was the first recipe I put on my Instagram and I wanted to give it some love because it’s a family favorite and we make it very often. Mixed berry oatmeal bake is perfect for a large crowd or to have for your breakfasts for the week 🍓🫐  1 c old fashioned oats 1 tsp baking powder 1 tsp cinnamon  A little pinch of salt 1 c milk of choice 1 egg ¼ c maple syrup  1 tsp vanilla extract   Mix together the wet ingredients. In another bowl, mix the dry ingredients and add keep separate.  Lightly grease a baking dish and add slices of banana to the bottom. Add a layer of a berry mix ( I use frozen raspberries, strawberries, and blueberries). Then evenly add the dry mix. Then the liquid mix. Top with more berries, chocolate chips and nuts if you like. Bake at 375 for ~35 minutes. Let cool for 5-10 min before enjoying!!! #carbs #oatmealbake #yummyfood #cook #food #health #fitness #nutrition #nutritional #healthychoices #healthylife #protein #meal #foodideas #easybreakfast #oatmeal #berries #nuts #chocolatechips #foodie #tasty #homecooked #dietculture #livehealthy #selflove #registereddietitian #realfood #spring #season #easymeal (at Portland, Oregon) https://www.instagram.com/p/CM7i2E1JTh-/?igshid=3kqf67t037pa

SIMPLE DINNER for my friends looking for a some easy to cook on a weeknight, and good enough for leftovers the next day for lunch 👌🏻 🐟Salmon: season with salt, pepper, dried dill, garlic powder, onion powder and bake 400 degrees for 25 minutes or until done inside (I get the large one from Costco and for two people, it’s good for about 3-4 days.) Get two small stockpots and bring about 8 cups of water to a boil. First stockpot: 🥘Green beans: add to boiling water and boil for about 3-5 minutes until tender. Strain and place back into pot, add a little olive oil, salt, garlic powder, and pepper. Sauté for 5 minutes and done! 2nd stockpot: 🍝Artichoke and basil chickpea pasta: add @eatbanza noodles to pot and follow directions on box. While they boil, chop 3 garlic cloves, handful of fresh basil, & 4 pickled artichoke hearts. Strain noodles, add olive oil to pan, garlic and artichoke and sauté for 3 minutes ok high. Turn off heat, add basil, noodles, and 1/4 cup grated parmesan. Add juice from 1 lemon, and salt and pepper to taste. . . #healthyeats #cleaneating #eatclean #cooking #pasta #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #homecooked #gethealthy #instagood #simplemeals #foodismedicine #spring #homemade #healthfoodie #dessert #organic #salmon #tasty #realfood #easymeal #registereddietitan https://www.instagram.com/p/CMgHTlPpE0d/?igshid=16dg1472z3gsz

It’s National Nutrition Month! This is what healthy means to me... what does it mean to you? I’d love to hear! 🥰 #itsnotadietitsalifestyle #dietculture #mindfuleating #mindfuldieting #motivation #dowhatyoulove #rd #registereddietitian #empowerwomen #workout #2021 #loveyourself #loveoneanother #quotes #nutritionist #eatwellbewell #balance #fuelyourlife #healthindustry #wearamask #pelotondietitians #healthyeats #movement #nationalnutritionmonth https://www.instagram.com/p/CMYA59ABIiO/?igshid=1vkx4u2mnf7mt

Today is National Registered Dietitian Day and I thought I’d take this time to let you guys know a little bit about me! 1️⃣ I became i dietitian not too long ago and have loved working with food and creating recipes ever since I could remember 🍪 2️⃣ I grew up in Portland Oregon and loved to granite bay California when I was in 5th grade. Loved there for 14 years and moved back to Oregon to be close to family and friends pursue my passion of dietetics 3️⃣ my favorite food is tough because I love so many different things. I love tacos, fish, sushi, avocados 🥑🌮 4️⃣ my favorite desserts are hot chocolate chip cookies out of the oven but I love all decadent desserts tbh 🍓🫐🍪🍩🥧 5️⃣ I love being adventurous and traveling, hiking, doing new fun things 🚴🏻‍♀️⛷ 6️⃣ my favorite thing about dietetics is being able to help others feel good whether it’s because they want the help or if they need it (my residents in long term care that need help with preventing weight loss, etc and working with a team)🤗 7️⃣ I am 27 years old and my birthday is in May! 8️⃣ I’m in love with all 4 legged friends, and I really want a hedgehog and puppy 🐶 🦔 9️⃣ the love of my life is David and we’ve been together now for almost 3 years! Time flys by fast! 🔟 I love my family they are the best! I love being a part of a career that is so versatile, shows compassion for their job and the people they are serving, and continuation of always learning. HAPPY RDN DAY! . . #healthyeats #cleaneating #eatclean #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #homecooked #gethealthy #instagood #nationalregistereddietitianday #foodismedicine #winter #homemade #healthfoodie #rd #organic #peanutbutter #tasty #realfood #easymeal #registereddietitan https://www.instagram.com/p/CMQls5khS6h/?igshid=1r9395fue61ku

Do you ever get confused on what food is good vs bad? Well DONT! All food has its time and place! There are no labels when it comes to food, just food that fuels us! Unfortunately, there are a lot of perfectly healthy foods that get a bad rep because of whatever the reason may be 🤬 let’s name a few: 🍌 banana: these often are avoided because they contain too much sugar! Bananas are full of potassium 🥜 salted nuts: all our bodies need salt. Salt is not a bad thing! If you like to eat salted nuts, eat them! 🍞 whole grains: whole grains contain fiber and antioxidants and helps create fullness and satiety and helps with heart health 🧀 cheese: this is a dairy product but cheese is full of calcium, fat and protein, and is great for bone health 🍳 whole eggs: egg yolk contains carotenoids and many healthy nutrients and protein and yes it contains cholesterol but your body can compensate for cholesterol levels so eating a few eggs each day is perfect for getting a high protein inexpensive complete protein in. 🥔 potatoes: potatoes come in many different shapes and colors and are higher in potassium then a banana. Good source of fiber, vit c and B vitamins. Another point: just because these foods are brown means nothing! You should aim to eat the rainbow but don’t think foods that are brown or yellow are “bad”. A lot of these foods are high in either carbs or fats and we should not be scared to eat them because of this. They are all beautiful foods that should be enjoyed and not feared! 🤗 . #limitrestrictions #dietculture #mindfuleating #mindfuldieting #motivation #dowhatyoulove #rd #registereddietitian #empowerwomen #workout #2021 #loveyourself #loveoneanother #quotes #nutritionist #eatwellbewell #balance #fuelyourlife #healthindustry #wearamask #pelotondietitians #healthyeats #movement #funfacts #bananas #carbsarelife https://www.instagram.com/p/CMOWda4h--8/?igshid=fdb192t3qpig

Happy Monday all! 🤩 Breakfast this weekend was on point with this new shredded potato crust quiche 💛 crispy crust with a egg mixture poured in with Swiss cheese 🧀 👇🏻 2 golden potatoes, unpeeled and shredded 1 small sweet potato, unpeeled and shredded 1/3 cup flour or gluten free four 1 tsp garlic power 1 tsp salt 2 tsp onion granual flakes 1 egg 5 eggs 2/3 cup milk 1/3 cup swiss cheese or cheddar cheese Pinch salt & pepper Wash and shredded your potatoes. Place shredded potato on a towel and ring out as much water as possible. Add in flour and seasonings. Cost well. Mix in an egg. Use your hands to mix together the mixture. Place the potatoes in an oiled pie dish and press down with a glass far or cup until even on all sides and bottom. Bake 350 degrees for 30 minutes. Prepare your eggs and milk and whisk into a bowl. Remove crust from oven, add shredded or sliced cheese on top of crust and pour the eggs over the cheese. Bake for an additional 20-30 minutes or until the eggs have set! Let eggs sit for 10 minutes and cut into the quiche! Enjoy warm with a side of toast 😋 . . #healthyeats #cleaneating #eatclean #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #homecooked #gethealthy #instagood #toast #foodismedicine #winter #homemade #healthfoodie #breakfast #organic #quiche #tasty #realfood #easymeal #registereddietitan https://www.instagram.com/p/CMKxPIvBEw0/?igshid=q69yufbtar2t

Sticking to the Greek theme... let’s talk about a super well known and research diet, my favorite diet called the Mediterranean diet or Mediterranean Lifestyle 🫒 Foods that are in this specific way of eating are: olive oil, avocados, fish, chicken, lots of fruits and veggies, garlic, fresh herbs, lemons, whole grains, beans, nuts and seeds. 🫒the real key to this diet is to be eating a wide range of foods and adapting to lifestyle habits 🧄the research continues to be consistent by riding chronic diseases and mortality. 🥑reducing risk of cardiovascular disease, diabetes, cancers 🫑this doesn’t mean you can’t eat other foods that you love, but to be mindful of what you are eating 🍋it’s really all about just being more mindful about the bulk of your diet coming from unsaturated fats, bulking up your fruit and veggie intakes, and focusing more on whole grains over white refined . #mediterraneandiet #dietculture #mindfuleating #mindfuldieting #motivation #dowhatyoulove #rd #registereddietitian #empowerwomen #workout #2021 #loveyourself #loveoneanother #quotes #nutritionist #eatwellbewell #balance #fuelyourlife #healthindustry #wearamask #pelotondietitians #healthyeats #movement #makingmoves #greekfood https://www.instagram.com/p/CMFQVs5hAFZ/?igshid=1cio5wmt8oqdl

Yamas!! 🇬🇷 Held a Greek dinner today inspired by my good friend @kouzounaskitchen! I’ve known her for awhile and we met at her Greek booth at #AppleHill and connected there! With the help of her Instagram inspo and her beautifully made cookbooks, I created a dinner menu. We had a meze plate, spanakopita, chicken souvlakia, Greek summer salad, pastitsio, spinach and rice, baklava, bougasta, and rizogalo! Everything was absolutely fantastic, the baklava was definitely my favorite 🤤 I will be making thee recipes again for sure! Check her page out! 🍋🫒🧅🍞🧄 . . #healthyeats #cleaneating #eatclean #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #homecooked #gethealthy #instagood #mediterraneandiet #foodismedicine #greek #homemade #healthfoodie #greekfood #organic #baklava #realfood #easymeal #registereddietitan https://www.instagram.com/p/CL2-FKzpGMx/?igshid=11lmgntsfun5x

Hey guys happy Friday! Let’s talk Mushrooms! 🍄 Fun fact huh?! Who knew you could get more vitamin D from mushroom! One of the fun facts I like to throw out there and look cool 😎 anyways mushrooms that you buy from the store often are grown in the shade or inside and lack a lot of vitamin D in them. In fact, you can only get vitamin d a few ways. From mushrooms, some seafood, egg yolk, from the sun, and from fortified foods. Most people are deficient in this nutrient and needs to be supplemented. Place your mushrooms on a pan with the gills facing up from 10am to 4pm during a sunny day. Bring inside for the night to prevent dew on mushrooms and repeat the next day. Bring them inside and let them finish drying. Place in a jar with a tbsp dry rice to absorb any leftover moisture. 🌞 Then when you are ready to use the mushrooms you can rehydrate them in hot water for 15 minutes. Studies show that per 3.5oz of white button mushrooms, they begin around 100IU and increase to nearly 46,000IU! That’s a huge difference! Go try it for yourself on a nice sunny day! . . #healthyeats #cleaneating #eatclean #cooking #food #health #fitness #nutrition #organic #healthychoices #healthylifestyle #protein #mealprep #foodideas #healththisweek #foodie #pnw #diy #instagood #mushrooms #foodismedicine #winter #homemade #healthfoodie #funfact #organic #holistic #tasty #realfood #easymeal #registereddietitan https://www.instagram.com/p/CL0HqKqpTLE/?igshid=uztfr3th5rjs

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