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Basic Knife Skills

3/30/2017

4 Comments

 
What do knife skills have to do with nutrition? More than you'd think! A new study has found that "Adults who don't flip on the TV during dinner and those who eat home-cooked meals are less likely to be obese." Why is cooking at home healthier? An article from HealthDay quoted, "Preparing your food at home gives you control over what goes on your plate." YOU are the one who decides what ingredients you use and how much!

Do you forgo cooking at home because it's too time consuming? Brushing up on your knife skills and practicing can make a world of difference! You'll be chopping onions, slicing peppers, and dicing tomatoes in no time. ​​
Check out this awesome knife skills packet from Utah State University Cooperative Extension for more detailed information on knives, knife care, storage, and using your knives. Additionally, this is an excellent resource from NY Times Cooking with video tutorials for different knife cuts. 

Tips on Holding a Knife
  • Don't hold your knife with a death grip - relax your hands and wrists and let the blade do the cutting! 
  • Position all 10 fingers so that it's virtually impossible to cut them.
  • Your hand that holds the knife should grip both the handle AND the blade. This "Blade Grip" gives you more control. 
  • Keep your knife at the same height or just below your elbows. This allows you to use your whole upper body to put pressure on the knife. 
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Sharpening and Storage
Don't wait until your knife is dull to care for it. Keeping your knives sharp will save you time in the long run and will keep you safe! A dull knife is more dangerous, as it is more likely to slip. How often should you sharpen your knife? Home cooks typically only need to sharpen their knives once or twice per year! You can hone your knife as often as you like, but weekly should be plenty for most home cooks.
Sharpening
You can test your blade sharpness by drawing the edge along a piece of paper to see if it cuts! The The most economical way to keep your knives sharp is to purchase a sharpening stone for at-home use. This takes some practice and there are many tutorials available. If you have an electric sharpener, it is very easy to over-do-it and ruin your blade -- so use caution! You can alternatively get your knives sharpened professionally. Hunt around for a local knife shop or even some grocery stores! 
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​Honing

Honing does NOT actually sharpen the knife, but it makes the blade of the knife straight and helps maintain sharpness by aligning the metal edge. To hone your knife, draw the blade along a honing rod a few times at about a 15-20 degree angle. Make sure to hone both sides, to make the edge even and prevent burrs or an off-set edge.  
Cutting Boards
Use cutting surfaces that are easy on your knives.
  • Glass cutting boards are too hard
  • Wood is the gentlest
  • Plastic is next best
You can lay a kitchen towel beneath your cutting board to prevent it from slipping around.
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​Storage

Store knives away from each other to prevent nicks - even microscopic ones! You can use a knife block, a magnetic strip, or even drawers, as long as you make sure the knives are protected from each other and other utensils. 

​Washing

The dishwasher is fine for knives with plastic handles and stainless steel blades. Make sure to place the knife in a spot where it won't get jostled or chipped. Wood handles, high-carbon-steel blades, and other sensitive materials should be washed by hand. 
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Practice Makes Perfect! 
During a recent Sound Dietitians Basic Knife Skills Class, we practiced our slicing, dicing, and chopping with two yummy salad recipes. Enjoy! 

~Leah, Dietetic Intern

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Earthbound Farm Health Salad
​Makes 4 entrée servings or 8 side servings
Recipe from The Earthbound Cook

Ingredients:
  • 8 cups chopped or torn romaine lettuce, or green of your choice, leaves rinsed and dried
  • 1 small jicama, (8-10 ounces), peeled and cut into 3/4-inch cubes (1 1/2 cups) 
  • 1/2 cup cooked chickpeas (garbanzo beans), rinsed and drained if canned
  • 2 large carrots, peeled and cut into julienne (about 1 1/2 cups)
  • 1 cucumber, peeled, halved lengthwise, seeded, and cut into 1/8-inch thick slices
  • 1 medium red tomato, cut into bite-size wedges
  • 1/2 cup thinly sliced radishes
  • 1 ripe avocado, pitted, peeled, and cut into 1/2-inch cubes
  • 1 cup sunflower or other sprouts
  • 1/4 cup raw or toasted sunflower seeds
  • Tofu-Dill dressing (recipe below)
Directions:
  1. Place lettuce in a large bowl or on a serving platter. Top with jicama, chickpeas, carrots, cucumber, tomato, radishes, and avocado. 
  2. Sprinkle salad with sprouts and sunflower seeds. Serve with Tofu-Dill dressing or dressing of your choice.
Nutrition per Serving (entrée serving, no dressing): 186 Calories, 10g Fat, 6g Protein, 21g Carbohydrates, 11g Fiber, 81mg Sodium



Tofu-Dill Dressing
Makes 2 cups
Recipe from The Earthbound Cook

Ingredients:
  • 2 large garlic cloves, peeled
  • 1/2 cup fresh dill sprigs, thick stems removed
  • 3 Tablespoons fresh lemon juice
  • 2 Tablespoons extra-virgin olive oil 
  • 1 Tablespoon Dijon mustard
  • 8 ounces (about 1 cup) silken or soft tofu, cut in pieces
  • 1/2 teaspoon salt, or to taste
Directions:
  1. Blend garlic, dill, lemon juice, olive oil, and mustard in a blender until finely chopped. Add 1/4 cup water and tofu. Blend until smooth, scraping down the sides as needed. 
  2. Season with salt. Dressing can be refrigerated for up to 1 week. Shake before using. 
Nutrition per Serving (2 Tablespoons): 14 Calories, 1g Fat, 1g Protein, 0g Carbohydrates, 0g Fiber, 48mg Sodium

Pineapple and Jicama Salad with Honey Vinaigrette
Makes 6 servings
Recipe adapted from The Earthbound Cook

Ingredients:
Honey dressing-
  • 1/4 cup honey
  • 1 Tablespoon hot water
  • Grated zest of 1 orange
  • 1/4 cup apple cider vinegar
  • 1/2 teaspoon salt
  • Freshly ground black pepper, to taste
  • 1 1/2 Tablespoons extra-virgin olive oil
Salad-
  • 1/2 fresh pineapple, peeled, cored, and cut into 1/4-inch cubes
  • 12 ounces jicama, peeled and cut into 1/4-inch cubes
  • 1/2 small red onion, very thinly sliced
  • 1/3 cup thinly sliced fresh mint leaves (optional)
  • 2 ripe avocados, preferable Hass, pitted, peeled, and cut into 1/3-inch cubes
  • 1 cup pecan halves, toasted
Directions:
  1. Dressing: Combine all ingredients in a glass jar. Shake until honey is dissolved.
  2. Salad: Combine pineapple, jicama, and red onion in a medium bowl. Add 1/3 cup dressing and stir to coat. Refrigerate 1-4 hours, stirring several times. Add mint and stir to blend. Top with avocados and pecans. Drizzle with more dressing to taste. 
Nutrition per Serving: 330 Calories, 22g Fat, 3g Protein, 35g Carbohydrates, 8g Fiber, 395mg Sodium
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Anti-Inflammatory Foods

3/29/2017

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What is inflammation and what causes it?
Inflammation is a protective response used by your body. It may be in response to injury or exposure to a harmful substance. It can also be caused by:
  • some medical conditions
  • excess body weight
  • stress
  • lack of activity 
  • poor sleep
  • certain foods consumed in excess (foods high in sugar, saturated fats, and trans fats)
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Inflammation is not always a good thing
Chronic inflammation happens when your immune system attacks your body's healthy cells. Some autoimmune diseases are caused by this chronic inflammation (rheumatoid arthritis, Crohn's disease, psoriasis, etc.). Chronic inflammation may also be linked to heart disease, diabetes, and Alzheimer's disease. 
Do anti-inflammatory foods really work?
Although evidence on anti-inflammatory foods is somewhat limited, we do know that some foods have the ability to stifle inflammation. The amount and how often these foods should be consumed for the anti-inflammatory benefit are unknown. 
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Fruits and Vegetables
The general rule is that fruits and vegetables should make up half of your plate. You should also aim to get a variety of different fruits and vegetables to benefit from their anti-inflammatory effects. Anti-inflammatory substances in fruits and vegetables include vitamin C, beta-carotene, and phytonutrients. Foods that are high in these substances include:
  • Berries (dried or fresh)
  • Cherries
  • Apples
  • Citrus fruits (oranges, grapefruit, lemons, limes,...)
  • Leafy greens
  • Sweet potatoes
  • Peppers
  • Eggplant
  • Tomatoes
Healthy Fats
​Healthy fats have also been shown to have anti-inflammatory effects on the body. Unsaturated fatty acids are a category of these healthy fats! Unsaturated fats include:
  • Olive oil
  • Avocados
  • Chia seeds
  • Nuts and seeds 
Omega 3 fatty acids are also a type of unsaturated fatty acid that have anti-inflammatory properties. Omega-3's can be found in:
  • Cold water fish: salmon, tuna, sardines, anchovies (the American Heart Association recommends eating fish at least 2 times per week)
  • Plant sources: algae, ground flax seeds 
Fiber! 
Eating foods high in fiber means less blood sugar spikes. Less blood sugar spikes means less stress, which means less inflammation in the body! In fact, fiber is one of the most anti-inflammatory substances! What foods are high in fiber?
  • Beans and peas (pulses)
  • Whole grains
  • Fruits and vegetables
  • Nuts and seeds 
Garlic, Herbs, and Spices
These ingredients each have unique anti-inflammatory properties. So again, variety is key! Instead of heading for the supplements aisle, incorporate these ingredients into your every day cooking to get the most benefit! Garlic, herbs, and spices, among all plant foods, contain phytonutrients. These phytonutrients are what produce anti-inflammatory effects. Specifically, these are found in:
  • Garlic
  • Turmeric
  • Ginger
  • Oregano
  • Rosemary
  • Thyme
  • Peppercorn
  • Cinnamon
  • Basil
  • Cumin
  • Cloves
  • Parsley
It doesn't matter if the herbs and spices are dry or fresh - both will contain the anti-inflammatory properties. 
Key Points
  1. You will only benefit from the anti-inflammatory properties of these foods if you incorporate them into an overall healthy diet. Focus on improving your overall diet over time and consume a variety of these anti-inflammatory foods to benefit from the effects and boost your immune system! 
  2. Beware of any foods proclaiming to have miracle anti-inflammatory properties. Superfoods are a hot topic right now, which leaves more room for evidence-based information to get lost. Just remember - no one food is a "miracle food." 
  3. Other lifestyle factors play a role in inflammation. Quality and duration of sleep, weight, and physical activity are all important in decreasing inflammation in the body. 
Want a visual? Check out this video summarizing the above points! 
​
Healthy wishes! 
~Leah, Dietetic Intern
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Put Your Best Fork Forward

3/24/2017

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Each bite counts! March is National Nutrition Month®, which is a great way to kick start the rest of the year. Every year the Academy of Nutrition and Dietetics picks a new theme for National Nutrition Month and, you guessed it, this year’s theme is “put your best fork forward.”  What does this mean? This is a reminder that by making small changes in our food choices, we can truly make a positive impact on our health! Taking small steps, or small bites, towards a healthier life will make a difference over time. 
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What does “putting your best fork forward” mean to you? This could be anything from trying a new vegetable each week to preparing more meals at home or even adding a 20-minute walk to your day.

Check out these “small bites” and help us celebrate National Nutrition Month!
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Adjust your take-out
​Don’t be afraid to ask questions and be picky when eating out or ordering in. Next time you order food or eat out:
  • Request that your meal be cooked with less oil
  • Ask for half the sauce or sauce on the side
  • Choose steamed over fried
  • Ask for double the veggies (lower in calories, higher in fiber and nutrients)

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​Keep cut-up vegetables in the fridge
Many times the reason for choosing a less nutritious option is convenience. It’s pretty easy to grab a sugary snack bar and go! Pick a day of the week and plan on chopping up a large container or bag of vegetables to munch on during the week. You can even portion them out into servings for each day. Don't want to spend time chopping? Look for pre-chopped veggies and baby carrots! ​
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Rethink your (coffee) drink 
When ordering your morning beverage, it’s easy to load on the calories without realizing it!
  • Try downsizing your drink – instead of a grande (16 oz), try a tall (12 oz) or a short (8 oz)
  • Chose low-fat or fat-free milk instead of whole milk
  • Skip the toppings (whipped cream, caramel, chocolate)
  • Cut the syrup in half
  • Add flavor with spices like cinnamon and cocoa powder

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​Enjoy your activity

Do you dread going to the gym? Picking a physical activity that you enjoy is so important! You are much more likely to get regular exercise and stick with it if it’s something you enjoy.
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Try a new recipe
Restaurant foods are generally high in fat, sodium, and sugar. Cooking from home is a great way to make healthier choices and create nutritious meals! Trying new recipes is a fun way to keep home cooking interesting and delicious. Check out magazines, blogs, and websites for recipes inspiration! These are a few favorites:
  • Cooking Light
  • Eating Well
  • Food and Nutrition

Let's keep it going! Although March is nearing an end, let's celebrate year-round! Keep up the good work! 

​~Leah, Dietetic Intern
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Plant Proteins

3/24/2017

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What is protein? Why do we need it?
Protein is a nutrient that is made of amino acids. Amino acids are what make muscle, bone, skin, and hair. Our bodies make some amino acids, but there are several amino acids that our bodies can’t make – these are called essential amino acids. We have to get these through our food! 
The first foods that may pop into your head when you hear the word protein are meat, eggs, seafood, or dairy. There are, in fact, many plant foods that are great sources of protein as well!       These include:
  • Legumes (lentils, beans, peas)
  • Soy foods (tempeh, tofu, soymilk)
  • Vegetables (peas, artichoke, spinach)
  • Grains (kamut, wheat berries, quinoa, oatmeal)
  • Seeds (pumpkin seeds, flax seeds, sunflower seeds, chia seeds)
  • Nuts (peanut butter, almonds, pistachios, hazelnuts, walnuts) 
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Benefits of plant proteins
Plant protein are packed with fiber and other important nutrients. There has been research that correlates plant-based diets with lower risks of heart disease, obesity, hypertension (high blood pressure), type 2 diabetes, and certain types of cancer.  
PictureAmanda getting ready to talk about plant proteins!
They're good for the environment, too! 
Studies have shown that eating more plant foods and less animal foods is better for the environment. As mentioned in Today’s Dietitian, “Diets high in meat increase greenhouse gas emissions from food production and global land clearing, as well as rate of species extinction.” 

Wallet friendly
You definitely get more bang for your buck with plant proteins. Not only are they packed with nutrients, but plant proteins are also very affordable. You can buy a lot more beans, peas, and lentils, for example, than meat when comparing grams of protein. 

Complete Protein
As mentioned before, there are certain amino acids that we need to get through food. Protein foods that contain all of these amino acids are called “complete proteins.” A few plant proteins that are complete proteins are quinoa and soy products. Many of the other plant proteins that you eat are not complete proteins. 

As long as you eat a variety of different plant proteins during the day, you will easily get all of the amino acids that you need. These foods do not need to be eaten at the same time or even at the same meal! 

Bottom line
You don't have to be a vegetarian or vegan to benefit from plant proteins. Test out the waters by going meatless once per week. Your body will thank you!

Below are a few recipes that we prepared at our recent Plant Proteins class at the Verdant Community Wellness Center. Enjoy! 

~Leah, Dietetic Intern


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Black Bean Burgers
Makes 4 servings
Recipe adapted from Allrecipes.com

Ingredients:
  • 1 (16-ounce) can black beans (low sodium), drained and rinsed
  • ½ green bell pepper, cut into 2-inch pieces
  • ½ onion, cut into wedges
  • 3 cloves garlic, peeled
  • 1 egg
  • 1 Tablespoon chili powder
  • 1 Tablespoon cumin
  • ½ cup bread crumbs 
Directions: 
  1. Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
  2. In a medium bowl, mash black beans with a fork until thick and pasty.
  3. In a food processor, finely chop bell pepper, onion, and garlic. Stir mixture into mashed beans.
  4. In a small bowl, stir together egg, chili powder, and cumin.
  5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together.
  6. Divide mixture into four patties. Place patties on baking sheet, and bake about 10 minutes on each side. 
Nutrition per patty: 208 Calories, 3g Fat, 10.5g Protein, 35g Carbohydrates, 7.5g Fiber, 350mg Sodium


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Teriyaki Tempeh
Makes 8 servings
Recipe adapted from America’s Test Kitchen’s Vegetarian Cookbook
 
Ingredients:
  • 4 Tablespoons olive oil
  • 3 (8-ounce) packages tempeh, cut into ¼” strips
  • ½ cup water
  • ½ cup low-sodium soy sauce
  • ½ cup sugar
  • 2 Tablespoons mirin
  • 1 garlic clove, minced
  • 1 teaspoon cornstarch
  • ½ teaspoon grated fresh ginger
  • Optional: brown rice, sautéed or steamed vegetables, sliced scallions 
Directions:
  1. Heat oil in large skillet over high heat. Place tempeh strips in the skillet and fry each side until brown. Remove fried tempeh and place onto a paper towel. Complete this process in batches until all tempeh strips are fried.
  2. In a small saucepan, combine water, soy sauce, sugar, mirin, garlic, cornstarch, and ginger. Whisk until smooth. Heat over medium-high heat until sauce comes to a boil, whisking occasionally. Reduce heat to medium-low and simmer until thickened, about 5-10 minutes.  
  3. Serve tempeh and sauce over rice and vegetables. Garnish with scallions. 
Nutrition per serving (tempeh and sauce): 290 Calories, 16g Fat, 17g Protein, 22g Carbohydrates, 4g Fiber, 582mg Sodium


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Chia Pudding
Makes 4 servings
Recipe adapted from Wellnessmama.com
​

Ingredients:
  • 2 cups coconut milk
  • ½ cup chia seeds
  • ½ teaspoon vanilla extract
  • ¼ cup (or less) honey (or sub any sweetener)
  • Optional: ¼ teaspoon cinnamon powder
  • Toppings: Fruit of choice, nuts, or granola
Directions:
  1. Place all ingredients in blender. Blend on high for 1-2 minutes, until completely smooth.
  2. Pour mixture into a jar or glass container. Refrigerate for at least 4 hours or overnight to gel.
  3. Garnish with toppings of choice.
Nutrition per serving: 250 Calories, 9g Fat, 6g Protein, 40g Carbohydrates, 11g Fiber, 83mg Sodium

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Tempeh Tacos with Pineapple Cabbage Slaw (GF, Vegan)

3/14/2017

1 Comment

 
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Tempeh is one of those foods that may not be on everyone's weekly grocery list. Often confused with tofu, tempeh is made from fermented soybeans and offers a whole host of health benefits. Let's see why you should incorporate more tempeh into your into your healthy diet. 
  • Tempeh is a prebiotic: Tempeh feeds the good bacteria in your gut, so that you can continue to have better gut health. 
  • Better bioavailability: The fermentation process that tempeh undergoes makes the soy proteins and calcium molecules easier for our bodies to digest and absorb. 
  • High in protein: One 3 ounce serving of tempeh has 16 grams of protein! 
  • Versatility: Tempeh can be used in a variety of dishes. It can be baked with a simple marinade, crumbled as a ground meat alternative, or cut into strips to be used in sandwiches. 

These tasty tacos are quick to prepare and will be sure to impress! The combination of spices and seasoning pack a punch of flavor that won't leave you missing the meat. You can use whole-wheat flour tortillas or pre-made tostadas in place of the corn tortillas. Enjoy! 

~ Lauren, Dietetic Intern

Recipe adapted by Lauren Hoffman & Megan Ellison from Emilie Eats 
Makes 3 Servings 
​
Ingredients:
  • 1 (8-ounce) package tempeh, cut into bite-size chunks
  • 2 Tablespoons reduced-sodium tamari + 2 Tablespoons water
  • 1 teaspoon chili powder
  • 1/2 - 1 teaspoon red chili flakes (depending on how spicy you want it)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon liquid smoke or paprika
  • 1/2 teaspoon garlic power (or 4 minced fresh garlic cloves) 
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • 6 corn tortillas (6" size) 
  • Oil for cooking
  • 1 1/2 cups red cabbage, shredded
  • 3/4 cup pineapple, diced (you could deliciously substitute mango) 
  • 1/2 cup cilantro, finely minced, plus more for garnish
  • 2 Tablespoons fresh lime juice (~1 lime)
  • 1 teaspoon apple cider vinegar (or rice vinegar) 
  • 1 teaspoon honey (or agave) 
  • 1/4 teaspoon each salt and pepper 
  • Additional toppings: cilantro, avocado, salsa, green onions, lettuce
Directions:
  1. Preheat oven to 350°F. 
  2. Place the tempeh in a medium bowl.
  3. In a small bowl, whisk tamari, chili powder, hot sauce, cumin, liquid smoke, garlic powder, onion powder, and pepper. Add mixture to tempeh and stir to coat. Let sit for 5-10 minutes. 
  4. ​Place corn tortillas on a baking sheet and brush with a small amount of oil. Bake for 10 minutes, or until crisp and golden brown.
  5. Heat a skillet over medium heat. Add tempeh and cook for 4-5 minutes, or until browned. Flip the tempeh and cook for another 3-4 minutes. 
  6. Meanwhile, combine red cabbage, pineapple, cilantro, lime juice, vinegar, honey, and salt in a medium bowl. Top the tortillas with the prepared tempeh, slaw, and other desired toppings. 
Nutrition per Serving (2 corn tortillas with tempeh and slaw): 319 Calories, 12g Fat, 19g Protein, 41g Carbohydrates, 9g Fiber, 655mg Sodium

Preparation time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
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Lauren shared this recipe with me a while back and I finally got around to trying it tonight for our first dinner after returning from a Hawaii vacation. It definitely helped with the post-vacation blues and took me back to the Island at least in flavor. I also love the various textures and colors in this easy and quick dinner option.  Give it a try and let us know what you think.  With Aloha - Megan
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    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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