Crispy Green Beans with Tangy Shallot Sauce

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Written By: Sarah Ryan, MS, RDN, LD Yield: 4 Servings Veggies don’t have to be boring! These crispy green beans are tossed in a tangy sauce that will have your family licking the bowl clean and asking for more. INGREDIENTS: 1 ½ teaspoon olive oil 1 shallot, thinly sliced 12 ounces of fresh green beans,… Read more »

Don’t Let Your Meat be Lonely- Grill the Rainbow

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Authors: Rachel Kwan, Katy Bowen, Andie Gonzalez, Kate Hilliard, Carol Ireton-Jones, Corina Myatt, Christina Saliba, Celina Paras. Firing the grill this summer and want to get out of that hamburger rut? Wow your friends and family by taking vegetables and fruits on the grill using these practical tips: Go with the seasons– pop into the… Read more »

Plan for Health

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Plan for Health

By: Marleigh Brown, Nutrition Science Student, Texas Tech University Revised by: Jennifer Leheska, PhD, RD, LD   Each week has 7, 24 hour-long days which equals 168 total hours. How much of this time do we invest towards a healthy lifestyle? Just consider a 40+ hour work week, family and volunteer responsibilities, long commutes, and much more,… Read more »

Sheet Pan Salmon for Two

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Written By: Sarah Ryan, MS, RDN, LD Yield: 2 Servings Date night made easy? We got you covered with this simple, quick recipe that is easy on the budget, full of flavor and packed with heart healthy fats. INGREDIENTS: 1 tablespoon unsalted butter, softened at room temperature 1 teaspoon thyme, minced 1 teaspoon sage, minced… Read more »

Overnight Chia Seed Pudding

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  By: Celina Paras MSc, RDN, LD. Prep time: 10 minutes Yields: 2 servings Ingredients: 1 cup unsweetened almond milk or low-fat milk ¼ cup dry chia seeds 1 teaspoon honey ½ teaspoon cinnamon ½ cup fresh berries (i.e. blueberries, chopped strawberries) sliced almonds or unsweetened coconut flakes, optional Directions: In a small bowl, combine… Read more »

The Synergistic Effect of Food

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By: Amanda Diaz, UTSA Graduate Dietetic Intern Revised by Celina Paras MSc, RDN, LD. The power of food can be quite remarkable.  Did you know that when certain foods are eaten together they can enhance nutrient power to provide even greater health benefits?  This concept is known as food synergy. This is not referring to… Read more »

Spring Into Healthy Eating

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Jennifer Leheska, PhD, RDN, LD It is still Winter, but produce sections are blooming with fresh colors of the rainbow! Although, most fruits and vegetables are available year-round, they are most lush, flavorful and appealing when they are in season. Luckily the change of seasons has started to show as everything from the assortment of… Read more »

How to Handle Picky Eaters

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By: Alexandria Garcia, Graduate Dietetic Intern If your child is a picky eater, you might view your kitchen table as a battleground. With common dislikes being fruits and veggies, it may be difficult for your child to enjoy balanced meals. However, the following tips are meant to help ease meal time tensions and expand your… Read more »

Top Food and Nutrition Trends for 2018

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By: Alexandria Garcia, Graduate Dietetic Intern In the field of food and nutrition, trends will always be present. Whether it is a new “superfood” or “diet craze”, it is important to stay up to date. Here are a few of the predicted trends for 2018. Reducing Food Waste Sadly, about 40 percent of food produced… Read more »

Veganism: Plenty of Protein!

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by Stacey Mattinson, MS, RDN, LD A common misconception about plant based diets is that vegans can’t get enough high quality protein from plant sources. On the contrary, there are plenty of high protein vegan options! Let’s review how much protein you need, touch on complete vs incomplete proteins, and dive into ideas for plant-based… Read more »

Winter Wonderland Cookies

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(Oatmeal Chocolate Coconut Cookies)] Recipe By: Jill Kuzniarek, MSN, RDN, LD Yield: 24 cookies Serving Size: 1 cookie The ingredients for this cookie have been upgraded to provide more nutrition in every bite! The better-for-you cookie is naturally sweetened with apples, bananas and dates and has just enough chocolate chips to feel indulgent. These cookies… Read more »

Renal-Friendly Peppermint White Choco-Chunk Cookies

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Recipe By: Avery Rhodes MS, RD, LD Inspired by mint chocolate chip desserts, this festive cookie is sure to be a holiday favorite. With the use of white chocolate vs. milk chocolate this recipe low in both potassium and phosphorus, making it a safe choice for individuals with kidney disease. Yield: 18 cookies Serving size: 2 cookies Ingredients… Read more »

Nutrition Fake News: Sorting Fact from Fiction

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Brianna Crane, Graduated Dietetic Intern Reviewed by: Celina Paras MSc, RDN, LD. In a world of TV celebrities and social media giving health and nutrition advice, how do we know if what they say is true? Use this checklist to help you decide if the nutrition advice people are telling you is fact or fake… Read more »

Grow Your Palate, Not Your Waist with Functional Foods

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Brianna Crane, Graduate Dietetic Intern Reviewed by: Celina Paras MSc, RDN, LD Functional foods are foods that can give added health benefits along with being nutrient-rich.   Today, a large portion of health research is focused on nutrients in food that can help fight chronic illness. Here are some foods that you may already have in… Read more »

College Nutrition and Wellness Survival Guide

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College Nutrition and Wellness Survival Guide

By: Claudia I. Martinez Revised by: Celina Paras MSc, RDN, LD. College is a time where stress levels rise! A lack of sleep, time and proper nutrition can become an issue to energy levels! It’s time to start creating better habits, and there is no better time than the present to begin! Nutrition With busy… Read more »

Protein Power Oatmeal

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Written By: Sarah Ryan, MS, RDN, LD Yield: 1 Serving Eating 25-30 grams of protein at breakfast helps with weight maintenance, blood glucose control, and promotes lean muscle. Yet most Americans are falling short of protein at breakfast. Here’s a simple, protein-packed recipe that will fill you up and keep you satisfied all morning long…. Read more »

Simple Swaps for a Healthy Thanksgiving

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Authors: Southeast Region Leadership Team Foodies rejoice! You don’t have to pass up your Thanksgiving favs to live nutritiously (and deliciously!) this Thanksgiving. Simple swaps during Thanksgiving will help keep you feeling your best as you kick off the holiday season. Make New Traditions Being healthy during Thanksgiving doesn’t mean you should toss your family’s… Read more »

10 Minute Breakfast Sandwich (That’s Perfect for Dinner, too!)

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Written By: Sarah Ryan, MS, RDN, LD Yield: 1 Serving Sometimes getting breakfast (or dinner) on the table in less than 15 minutes is a must. Here’s a sandwich that packs the nutrition, doesn’t break the bank, and is ready in no time. TIPS FOR BOOSTING NUTRITION: Bread- choose a 100% whole grain bread that… Read more »