Snack Food Month – Tips for Healthier and More Satisfying Snacks

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By Mina Goodman, RD | Nutrition Educator

When thinking about snacking, what often comes to mind is chips, cookies, ice cream and more foods we consider to be “junk foods”. What we may not realize is that snacking can be a healthy way to keep blood sugar and energy levels steady between meals, prevent overeating at mealtimes, and provide more opportunities to get the right nutrients each day. Below are some tips for healthier snacking that are easy, delicious, and dietician approved.

  • Think of snacks as small meals. Use the MyPlate model to plan your snacks. At a minimum, try to include a source of protein and a source of carbohydrate, for example an apple with peanut butter or grapes with cheese. When possible, add vegetables to the snack to add fiber, water, vitamins, and minerals to your diet.
  • Make small changes to your current snacks. For example, if you like snack packs from the supermarket that include a mix of meat, cheese, nuts, crackers, or fruit, try to recreate your own healthier (and less expensive) version at home. Look for low sodium cold cuts, low fat cheese, unsalted nuts, berries, and high fiber or whole grain crackers.
  • Enjoy a variety of healthy snacks. Check out NOAH recipes or speak with a dietitian at NOAH for personalized snack ideas.

Here are some examples to get you started!

  • 2 Tbsp hummus with 1 cup cucumbers, carrots, grape tomatoes and/or celery sticks
  • 4 dates with 1/4 cup almonds
  • 2 Tbsp natural peanut butter with 2 celery stalks and raisins (ants on a log)
  • 1/4 cup salsa and 1/3 cup cooked quinoa
  • 1/2 cup low sodium cottage cheese with fresh tomato and basil
  • 6 oz Greek yogurt with
    • 1/2 Tbsp honey
    • 1/2 sliced apple or mango
  • 20 grapes dipped in Greek yogurt and frozen
  • Brown rice cake and 2 Tbsp almond, peanut, or sunflower butter
  • Turkey jerky and 1/4 cup mixed nuts
  • 1 hardboiled egg with whole wheat bread or high fiber crackers

10 Bright Ideas for Weight Loss

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By Kahti Paydar, RDN | Registered Dietician

Are you finding yourself wanting to lose weight?  Do you feel your weight loss New Year’s resolution got off to a late start?  Believe it or not, there’s still time to achieve your health goals!  Make small, gradual, and realistic changes that will build upon one another, creating a healthier future.  Start today by reviewing these strategies to help you control your weight:

1. Think “choose well” not “diet.”

Instead of trying to starve yourself, choose foods that allow you to fill up on fewer calories.  These are foods that are:

  • Minimally processed
  • High in fiber
  • Low in fat and sugar

Examples include fruits, vegetables, cooked whole grains such as barley, oatmeal, buckwheat bulgur (cracked wheat), quinoa, millet, wild rice and brown rice and legumes for protein. Always pick leaner choices such as white breast meat of poultry (without skin), pork loin, lean beef (eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak), legumes, and seafood.  Prepare these items with little added fat.

2. Don’t skip breakfast.

Starting the day with a high fiber, low fat breakfast will help you consume fewer calories the rest of the day.  Never skip breakfast!

3. Only eat when you are hungry.

Avoid eating to relax, cure boredom or overcome depression.  These are emotions that trigger a desire to eat. Instead, brainstorm better ways to distract, calm, comfort, and nurture yourself without turning to food.  Take a walk or call a friend.

4. Snack for better health.

  • Snack only when hungry.
  • Instead of packaged snacks, think “out of the bag” and enjoy fresh fruits and vegetables with low fat dips or fat-free, light yogurt.  Baked potatoes, sweet potatoes and oatmeal also make great snacks.

5. Limit sugar & refined starch.

  • Limit the amount of foods you eat that contain added sugars.
  • Limit refined starch foods that are made with flour and are low in fiber.  Fill up instead with high-fiber choices such as corn, potatoes, yams, lima beans, peas, dried beans, and whole grains.

 6. Use less fat when cooking.

  • Prepare foods using lower-fat cooking methods such as baking meats on a rack, broiling. Grilling, roasting or steaming instead of frying.
  • Eliminate “extra” fats.  Trim visible fats from meats.  Rinse cooked ground meat.  Remove skin from poultry.

7. Be a smart shopper.

  • Avoid shopping when tired or hungry as that’s when you’re more likely to walk away with unnecessary impulse buys.
  • Fill grocery carts 2/3 full of whole foods instead of convenience foods.  These include fat-free dairy, fruits, whole grains, vegetables, seafood, chicken, and lean cuts of meat.
  • Spend most of your time in the produce section of the store.  Buy plenty of fruits and vegetables.  Aim for 8-10 servings of fruits and vegetables each day.
  • Follow these storage tips to keep produce fresh longer.

8. Be a little adventurous.

  • Be adventurous and expand your range of healthful food choices.
  • Buy a low-fat cookbook to help you modify traditional high-fat favorites, and to introduce quick healthful dishes.

9. Take care when eating out.

  • When you eat out, choose soup and salad or smaller dishes that are low in fat.
  • Ask for sauces and dressing on the side.
  • If portions are large, take half home.

10. Try to make exercise fun.

  • Take up several aerobic activities that are enjoyable, such as an aerobics class, walking, bike riding, swimming, running, hiking, tennis, softball, etc.
  • Work out aerobically at least an hour a day, five or six days a week.
  • Include weight lifting, also known as resistance training, three to four times a week.
  • Celebrate your effort by determining the number of calories used in your workout.

Cook Your Way to a Better Weight

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By Kahti Paydar | Registered Dietitian

You can cook healthier at home without sacrificing flavor.  It’s easy to make your own recipes a little lower in fat and calories and make progress towards a better weight.

Just follow these tips to lower the fat content of your meals and snacks.

Cook With Less Fat

It’s great to start with low-fat ingredients, and a little know-how is all that’s needed to keep them low in fat by choosing the right cooking method. Clean up is usually easier, too.

  • Nonstick skillets usually require very little fat for cooking.
  • Bake, broil, microwave, grill, or steam.
  • Avoid frying and pan frying.  Most recipes can be adapted by baking items instead or by using less fat.
  • Defat gravy by using a special cup or chilling so fat rises and hardens at the top.

Reduce Refined Oil, Reduce Fat

Use fat-free salad dressing or a small amount of oil and vinegar to dress salads.

Measure, don’t pour!

Whenever possible, you should use liquid oils such as olive oil and canola oil, instead of shortening, lard, or butter.

Choose Lean Protein for Better Weight

  • Lean cuts of meat/poultry:
  • Chicken or turkey: white meat, no skin
  • Tenderloin of beef
  • Pork loin
  • Seafood without breading or topping
  • Trim excess fat before cooking
  • Use less meat: A 3-ounce serving is about the size of a deck of cards.  Think of meat as a condiment.  Fill in with more vegetables.

Choose Fat-Free Dairy

There are lots of products on the market to help you make better choices in the dairy case, but going for fat-free or reduced-fat is a great start. Consider these:

  • Skim milk
  • Fat-free sour cream
  • Light margarine (look for trans-free)
  • Fat-free half-n-half (you can cook with it!)
  • Reduced fat cheese (use cheese sparingly)

Use More Fruits and Vegetables

Fruits and vegetables, for the most part, are naturally low in fat and sodium.  Add more vegetables to casseroles, soups, stews, and pasta dishes. Here are some great produce guidelines from one of NOAH’s other Registered Dietitians.

NOAH’s Nutrition Services team works with patients to help them achieve a healthier, better weight. Learn more here!

Celebrate Soup Month With Some New Recipes

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Soup can be one of the best meals. Not only can it be an all-in-one meal, but it can make you healthier! A study by Iowa State University found that eating soup was tied to a lower body-mass index, smaller waist circumference, and a reduced risk of being overweight. People who eat soup also usually get more servings of vegetables in their diet.

January is a great time to enjoy your favorite soups and try some new recipes as well. NOAH’s Nutrition Services Team has a number of delicious, nutritious, and comforting soups to enjoy all year!

Three Soups to Try to Celebrate Soup Month

Lemon Chicken Soup

This soup is both delicious and packed with immune-boosting nutrients like vitamin C. It is full of vegetables and uses orzo pasta to bring the whole meal together. Substitute another pasta or rice for the orzo if you prefer, and throw in extra vegetables to really increase the benefits from this meal.

Hearty Beef Stew
Hearty Beef Stew

Rosemary & Garlic White Bean Soup

This recipe could not be easier. With just a few ingredients, this dish packs a powerful punch giving you both a healthy, filling meal, and something that is delicious. You can enjoy this as a main dish, or on the side of a lean protein.

Hearty Beef Stew

This is a classic comfort meal during winter months. It is a filling, complete meal by itself. Make a full – or double – recipe for plenty of extra to freeze for another time.

Kale & White Bean Soup

This delicious soup packs a punch of nutrients with turmeric, garlic, and kale accompanying the other ingredients. It is also dairy-free and make a great side dish or main dish.

These and other recipes from NOAH’s Nutrition Team are sure to get you started on a healthy 2022. Contact NOAH if you are interested in meeting with a Registered Dietitian Nutritionist.

Is Your Produce Storage Helping or Hurting Your Foods?

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By Noel Ugarte, MS, RD | Registered Dietitian

Where we store produce – our fruits and vegetables – impacts their shelf-life. Some fruits and vegetables like high humidity, others can sit on the counter, while some put off high amounts of ethylene gas causing nearby produce to ripen (or spoil) quicker. If you’re trying to eat more fresh fruits and vegetables, then knowing where they should live in your kitchen is very important, but it can be confusing. Here is a quick produce storage guide to help you store food in the correct location:

Produce Storage Tips

Crisper Drawer:

  • Apples*
  • Pears*
  • Berries
  • Grapes
  • Cantaloupe
  • Honeydew
  • Watermelon (cut)
  • Broccoli*
  • Cauliflower*
  • Peppers
  • Leafy greens (kale, lettuce, spinach, arugula, etc.)
  • Carrots
  • Corn
  • Cucumber*
  • Mushroom
  • Zucchini

Countertop:

  • Bananas*
  • Citrus
  • Stone fruit
  • Tomatoes

Dark and away:

  • Onions*
  • Garlic
  • Potatoes*
  • Winter squash
  • Watermelon (whole)

Pro Tip 1: If you’re wondering about produce that is not on this list, notice where the produce is stored at your grocery store. Are they misted in a refrigerated shelf? Are they in a room temperature bin? This can tell you where to store them at home.

Pro Tip 2: Want to eat a piece of produce that is not yet ripe? Place the unripe produce in a paper bag on the counter for 1-2 days. This traps the ethylene gas around the fruit or vegetable and promotes quicker ripening time.

Pro Tip 3: Is your countertop produce ripening a bit too quick? Toss them in the crisper drawer in the fridge to slow the ripening process and get a few more days out of them.

*These are fruits and vegetables that emit especially high amounts of ethylene gas. Ethylene is a natural gas produced by fruits and vegetables as a growth regulator. The more ethylene a fruit or vegetable produces, the quicker it will ripen. Unfortunately, the gas can also quicken the ripening process of other surrounding produce. Store these fruits and vegetables away from others to help prolong shelf life.

If you have more questions about what foods are helpful for a healthy diet, or for specific health needs, contact NOAH today to speak with one of our Registered Dietitian Nutritionists. To learn healthy meals, snacks, and more to make with your produce, check out the NOAH recipe library!

Pick Your Produce – Fresh Fruits and Vegetables for Healthy Eating

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By Noel Ugarte, MS, RD | Registered Dietitian

It happens all too often: we purchase loads of fresh fruits and vegetables with big plans of eating a healthier diet, only to toss out the majority of the produce the next week when it goes bad. Fresh fruits and vegetables are an important part of a healthy diet, so let’s find a better way to make them part of your daily life.

As a dietitian, one of the hardest parts of eating more fruits and vegetables is making sure it actually makes it onto your plate before spoiling! We can do a few things to make sure that the shelf-life of produce is extended.

Picking Your Produce

Picking produce – your fruits and vegetables – at the correct stage of ripeness starts at the grocery store. Don’t be afraid to use your sense of sight, touch, and smell to investigate the produce before placing them into your cart.

I recommend planning out meals and snacks for the week to prevent defaulting to fast food or unhealthy snacks when life gets busy. This usually means grocery shopping at least one time per week. If you know you will be enjoying specific fruits and vegetables at the end of the week, you may want to purchase it under-ripe and allow it to finish ripening in your home. If you will be enjoying the produce the same or next day, get it when its ripe to enjoy optimal flavor and nutrients. If you want to enjoy the produce steadily throughout the week, you could purchase a mix of under-ripe and ripe produce. Here are the best tips for different types of produce.

Berries

  • Under-ripe: firm and small, green/red/pink/white in color
  • Ripe: slightly yielding and plump, deep purple/blue/red in color
  • Over-ripe: soft and easily squished, wrinkles, black/brown spots
  • Fun fact: blueberries get a dusty, white film called bloom on their outer skins. This bloom naturally protects against pests and retains moisture. Removing the bloom should be done right before the blueberry is consumed, otherwise it may ripen quicker than desired.

Melons

  • Under-ripe: empty “plinking” sound when knocked on, light in weight, no smell, firm when pressed at blossom-end
  • Ripe: deep and full sound when knocked on, heavy, sweet smell, slightly yielding when pressed at blossom-end
  • Over-ripe: solid and thudding sound when knocked on, very soft or mushy rind, strong and overly sweet scent
  • Fun fact: watermelon develops a white spot where it sits on the soil without sunlight as it grows. When ripe, the white spot will turn more yellow.

Citrus

  • Under-ripe: firm when squeezed, little to no smell, green/light yellow
  • Ripe: slightly yielding when squeezed, sweet smell, bright and even color
  • Over-ripe: very soft, dark spots or uneven coloring, leathery and less oily peel

Stone Fruit

  • Under-ripe: firm near stem, underdeveloped color, little to no smell
  • Ripe: slightly yielding near stem, bright and deep color, sweet smell
  • Over-Ripe: soft all over, brown spots
  • Fun fact: stone fruit are fruits with a pit in the center, including peaches, nectarines, cherries, plumbs, and mango. The colors of each type of stone fruit vary significantly. It may be more helpful to use the firmness and smell as a gauge of ripeness if you are unsure of the ideal color.

Bananas

  • Under-ripe: green peel and pseudo-stem
  • Ripe: bright yellow, firm, little to no smell, brown pseudo-stem
  • Over-Ripe: brown color or spots, soft, sweet smell
  • Fun Fact: Much of the process of ripening involves the fibers of the plant breaking down. As fruit ripens, it generally becomes softer and sweeter with a higher sugar content. The sugar content of an unripe banana versus an over ripe banana is particularly significant!

Avocados

  • Under-ripe: firm when squeezed, bright green or uneven color
  • Ripe: slightly yielding when squeezed, dark skin color (color may vary; green, black, brown)
  • Over-Ripe: soft and mushy when squeezed, white/ashy mold formation on skin, rancid smell

Tomatoes

  • Under-ripe: firm when squeezed, dull skin, uneven color, no smell
  • Ripe: slight yield when squeezed, shiny skin, even color, aromatic smell
  • Over-ripe: very soft when squeezed, wrinkles, leaking juice

Peppers

  • Under-ripe: dull skin, uneven color
  • Ripe: shiny skin, even color
  • Over-ripe: soft and mushy when squeezed, wrinkles
  • Fun fact: corking is when the ribs and seeds of the pepper grow faster than the outside of the pepper causing small, shallow cracks in the skin. It is thought that peppers with corking have sweeter or spicier flavors depending on the type of pepper you choose.

Cauliflower

  • Under-ripe: less than 6-8 inches in diameter when whole
  • Ripe: white in color, tight florets, 6-8 inches in diameter when whole
  • Over-ripe: brown or yellow in color, loose florets, grainy texture when consumed
  • Fun fact: white cauliflower is the most consumed cauliflower variety in America. However, this vegetable can come in a variety of other colors including yellow, green, and purple. Their colors should be vibrant; under-ripe colored cauliflower may look less vibrant while over-ripe may have dark or brown spots

Broccoli

  • Under-ripe: light green color, less than 4-7 inches in diameter when whole
  • Ripe: dark green color, tight florets, 4-7 inches in diameter when whole
  • Over-ripe: yellow or brown color, loose florets, open buds

Carrots

  • Ripe: bright color depending on variety, firm, crisp and not easily bent
  • Over-ripe: soft, easily bent
  • Fun fact: blushing is when the carrot skin becomes dry and white. As the carrot becomes dehydrated, some of the carrot’s skin cells begin to shrivel and die. Blushing can be an indication of freshness but does not necessarily mean the carrot is over-ripe or sick. Carrots (including dehydrated blushing carrots) have a long shelf-life of 3-4 weeks.

Corn

  • Under-ripe: tender silk, difficult to peel husk from the ear, small kernel buds at the top of the ear
  • Ripe: slightly dry silk, large kernels visible at the top of the ear, milky clear/white liquid when kernel squeezed, can have a sweet smell
  • Over-ripe: silk and entire husk dry, wrinkled or shriveled kernels visible at the top of the ear, minimal to no liquid when kernel squeezed

Cucumber

  • Ripe: firm when squeezed, medium-to-dark green in color, can have a fresh smell
  • Over-ripe: very soft when squeezed, wrinkled skin, yellow or brown spots
  • Fun fact: cucumbers are commonly coated in an edible wax to preserve moisture and provide a shiny appearance. This wax coating should be washed off the cucumber right before preparing and eating. Washing the coat off several days before eating may lead to excess moisture loss and may lead to quicker ripening process.

If you want to learn more about healthy changes to make in your daily life, contact NOAH to meet with one of our Registered Dietitian Nutritionists today!

Celebrate a Healthier Season with NOAH Holiday Recipes

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The holiday season is filled with traditions and memories. Sometimes these are traditions shared throughout our family for generations, are new traditions we make with friends and family, or are something unique to the place where we live. But so often, that tradition involves something festive to eat or drink. The season and memories are intertwined with holiday recipes that bring the season to life.

However, to really make the holidays memorable, they should include everyone. If you, a family member, friend, or guest is living with diabetes, heart disease, food allergies or sensitives, or another chronic condition managed with diet, NOAH has some great recipes.

NOAH’s Registered Dietitian Nutritionists are thrilled to share some of their favorite holiday recipes for meals, treats, and snacks with everyone in a way that is healthy for all your friends and family to enjoy. So enjoy everything from sharable appetizers that pack a flavorful punch (without the calories), vegetarian versions of classic main dishes, or show-stopping drinks and desserts that bring the festive feel to a new level.

You can download the NOAH Holiday Cookbook to enjoy these new holiday recipes or reimagined, healthier versions of classics!

Click here to go get your NOAH Holiday Cookbook today. Then, you can enjoy these holiday meals and the flavors and tastes of the season in a deliciously healthy way.

Native American Heritage Month – A Nutrition Perspective & Recipe

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By Maggie Hensley, RD | Registered Dietitian

NOAH acknowledges with respect, that the physical locations of NOAH’S programs are within the ancestral homelands of Native American tribes that have sustained connections to its lands and waters, including the Akimel O’odham (Pima), Pee Posh (Maricopa), and Tohono O’odham peoples. Thousands of years ago they settled around the Gila River and built a complex maze-like network of canals. This made it possible for them to grow crops in the middle of the Sonoran Desert. The traditional crops they grew included: cotton, melons, tobacco, and fruit. But most important were “The Three Sisters” of corn, squash (pumpkin), and beans.

The Three Sisters

Bavi Beans – Courtesy of Ramona Farms

The Three Sisters were grown in an ingenious farming practice of planting all three on a small hill very close together. The corn stalks provide a ladder that the beans can grow upward on. The beans in turn give stability to the corn stalks during high winds. The leaves of the squash keep the soil cool and damp in the hot sun.  

Just like they grow better together, they are also better eaten together. For example, there are proteins that our bodies need, but we must get them from our food because our bodies don’t make these types of proteins. When the corn and beans are eaten together, they are a “complete” protein.

All three staples – corn, beans, and squash – also provide fiber. The fiber is great for heart health and blood sugar management. The three sisters also have good fats (especially pumpkin seeds), and a lot of vitamins and minerals!

The Bavi Bean

One bean, the bavi, or tepary bean, has been growing here for over 5,000 years. They are higher in protein and iron than kidney, navy, or pinto beans. They are one of the most heat tolerant beans in the world, which makes them ideal for growing in desert conditions.

The Akimel O’odham use tepary beans to make a dish called poshol. Poshol is a traditional soup that has beans, corn, wheat berries, and a variety of vegetables. Celebrate Native American Heritage month by enjoying some traditional poshol and learning about the Native cultures and history in our community. For more information on the Tribal communities in the greater Phoenix area please check out the Gila River Indian Community, the Tohono O’odham Nation, the Salt River Indian Community, and the Ak-Chin Indian Community. To learn more about Indigenous cultures throughout Arizona please see the Inter-Tribal Council of Arizona.

Ramona Farms Poshol features their heirloom Bavi Beans

Traditional Poshol by Ramona Farms

Ramona Farms, a more than 4,000-acre farm in the Gila River Indian Community in Sacaton, AZ, began in the 1970s when Ramona and her husband Terry began farming the 10-acre allotment her parents had farmed. Their farm grew and with the support from the community, and Ramona’s father’s wishes for his daughter and the land, they slowly began farming the nearly extinct bavi beans. Today Ramona Farms bavi beans and other products are available to purchase at local stores throughout Arizona, through their online store, and in countless dishes as restaurants around the country.

Enjoy a delicious meal featuring two of The Three Sisters. The traditional Poshol recipe is equally delicious and nutritious, and it features Ramona Farms bavi beans.

Traditional Poshol Recipe

To learn more about NOAH’s nutrition services, visit NOAHhelps.org/nutrition/services.

10 Tips for a Healthy Holiday

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By Kahti Paydar | Registered Dietitian Nutritionist

The holiday season is around the corner and making it a healthy holiday isn’t as hard as you think! Check out these 10 tips from our Registered Dietitian Nutritionist Kahti.

Healthy Holiday Top 10 Tips

  1. Be realistic. The holiday season isn’t the time to lose weight or start a new diet. Instead, the goal can be to maintain your weight. Balance party eating with other, healthier meals.  Eat small lower-calorie meals during the day so you can enjoy celebration foods without overeating.
  2. Don’t go to the party hungry. Keep your meals normal and nutritious during the day. Make sure you aren’t really hungry when you go to a party.  Eat a small, low-fat snack like fruit or a bagel, or a protein-filled snack like chicken before you head out the door. This will help you avoid rushing to the food table when you arrive.
  3. Meet and greet. Conversation is calorie-free. Get a beverage and settle into the festivities before eating. Try sparkling water with a lime twist rather than alcohol or high-calorie drinks.
  4. Choose lower-calorie party foods. Have some raw vegetables with a small amount of dip. You can also offer to bring healthy food – like fruit and vegetables – to make sure everyone has something nutritious to enjoy.
  5. Choose your drinks wisely. Remember that alcohol is packed with calories. A holiday-sized mixed drink can have 500+ calories. Choose light beer over mixed drinks or mix with soda water instead of a sugary option. And remember to drink plenty of water because alcohol dehydrates the body quickly.
  6. Pace, don’t race. Pay attention to how quickly you eat and what you are eating and drinking. Savor the flavor by eating slowly and choosing your food carefully.
  7. Watch portion sizes. When we are celebrating and having fun, we don’t always pay attention to what or how much we are eating. Try to eat a variety of foods. A good rule is to keep proteins to about the size of the palm of your hand.  Fill the other parts of the dish with as much salad or vegetables as you want.  Your starchy carbohydrates, like pasta, rice and potatoes should just take up 1/3 of the plate. Stay away from seconds!
  8. Continue regular exercise. It can be harder during the holidays but make fitness and exercise a priority, but being active will not only keep extra calories away, it can also reduce the stress of social events and family gatherings.
  9. Choose your indulgences. Don’t waste calories on something that’s just so-so. But when it comes to your favorite foods, dig in and enjoy.  Make every calorie count and enjoy the once-a-year pleasures.
  10. Try the 80/20 approach.  About 80% of the time do the things that are healthy for you. The other 20% let go a little and enjoy a healthy amount of your favorites. Trying to be all healthy all the time can set you up for failure, so give yourself permission to enjoy! You’ll have fun and feel better at the start of the new year.

Keep your healthy habits throughout the holiday season by prioritizing nutritious foods: fruits, vegetables, whole grains, and lean proteins, and exercising and staying active. But that doesn’t mean you shouldn’t enjoy the fun and flavors of the season! If you need a little extra help or motivation, talk to a NOAH nutritionist.

Get Cooking with NOAH’s Fall Cookbook!

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Enjoy the flavors of fall with NOAH’s Fall Cookbook. Complied by NOAH’s team of nutrition experts, these recipes are an exciting and delicious way to feel that fall coziness anytime of year.

From snacks to sides, and drinks to desserts, the Fall Cookbook has something for everyone. Recipes include dishes that are easy to put together and some that will expand your culinary skills in a good way.

Registered Dietitian Nutritionists at NOAH care about the food you eat, and how it tastes. That’s why each recipe has been thoughtfully created and adapted to be healthy, nutritious, and something you will enjoy eating. So whether you or a loved one are looking for fall flavors that support heart health or a diabetic-friendly diet, or you just love food and want it to taste good and be good for you, these recipes have you covered.

Get the NOAH Fall Cookbook

Whatever you are craving, NOAH’s Fall Cookbook has something you will love, and something you will love making again and again. Cozy up with a homemade pumpkin spice latte, whip up a batch of pumpkin gnocchi, or snack on some spiced pumpkin seeds.

If you have any questions about your healthy diet or ways to make changes, contact NOAH about our nutrition services.