Berry Overnight Oats by Stephanie Olzinski, RDNWho thought such a little tiny seed could produce such an amazing abundance of nutrition like fiber, omega-3 fatty acids and antioxidants. Add a few other key ingredients and you've got yourself a serving of berry overnight oats that'll wake those taste buds up first think in the morning! Vanilla Blueberry Pancakes by Stephanie Olzinski, RDNEveryone's heard that breakfast is the most important meal of the day, but some may not know why or what they should be eating before they head out in the morning. While cereal, bagels or toast may do the trick to fill you up in a hurry, these high carbohydrate foods will lead to high blood sugar levels that drop quickly, leaving you tired and hungry again. We've come up with a recipe that is high in protein that will help stabilize your blood sugar and leaves you feeling fuller longer. Add some blueberries that are packed with healthy antioxidants, low in calorie and that adds a natural sweetness and you've got yourself a winning breakfast!Berry Carrot Smoothie by Stephanie Olzinski, RDNThe best way to start off the new year is with a healthful smoothie packed with antioxidants and plenty of protein to help keep your body fueled for the day ahead. The most important thing to remember when making or buying smoothies is to always include protein in them. Whether you use milk, coconut milk, soy milk, low fat Greek yogurt and or protein powder to name a few, you are going to get a complete meal in a quick 'grab and go' drink.Healthful Lentil SoupSo, this kitchen contraption known as a pressure cooker has become a pretty popular thing these days. It makes food super-fast, which is great when you are always on the run. It’s also perfect for that one recipe that would normally take 7-8 hours to cook, but you just don’t have that time and still crave the meal. Lentil soup is perfect this time of year. It’s warm and goes great with a side of cornbread, your favorite breadsticks or just by itself. Did you know lentils are a good source of cholesterol-lowering fiber? Not only do they help lower cholesterol levels, they help manage blood-sugar disorders due to the high fiber content. Fiber helps prevent your blood sugar levels from rising after a meal. Lentils are also packed with protein, iron and B vitamins. This is a must make-recipe so let’s get started.Keto Low Carb Pumpkin CookiesI’ve been searching for a healthier version of a cookie to make during the holiday season and I’ve found one. Not just because it’s keto friendly, but because the star ingredient is pumpkin. Did you know that pumpkin is loaded with nutrients that are great for your skin? High in carotenoids like beta-carotene, which our bodies turn to Vitamin A, studies have shown that these carotenoids can act as a natural sunblock. They can also help protect skin cells against damage from harmful UV rays. Now let’s talk about Vitamin C. Your body needs this in order to make collagen which is a protein that keeps your skin strong and healthy. You’ve probably heard about collagen all over social media. You can consume it in many ways…but did you ever think a cookie would be able to provide this 'must have' protein in such a satisfying way? As your making this delicious recipe, just think about all the health benefits your getting from this winter squash.Pumpkin Pasta with Italian Sausage & ArugulaMost of us can’t get enough pumpkin sweets in the fall and then what? Well, pumpkin is still a beneficial superfood in the winter months and makes an amazing nutrient dense savory dish when it becomes cold outside and your looking for a quick meal to make in between holiday shopping while getting your home cleaned and decorated for entertaining. Try this recipe that’s bursting with savory flavors from the fennel in the Italian sausage to the spice of the arugula. The creaminess of the pumpkin sauce as it binds to the pasta will create a delicious bite that will help bring all these savory flavors together. Roasted Brussel Sprouts with Cranberries by Stephanie Olzinski, RDN and Rhyan Geiger, RDNNot only are these leafy vegetables in season right now but they’re low in calories and high in many nutrients such as fiber, vitamin K and vitamin C. Did you know that these little cruciferous vegetables may help maintain healthy blood sugar levels? This is likely due to their high fiber content. This recipe is simple to make and is a crowd pleaser!
Asian Baked Turkey MeatballsNow that the temperatures are cooling down and the holidays are around the corner, you may find yourself sifting through your recipes in search of your favorite fall appetizer for the next party. If your anything like me, you can never find where you put them…so we’ve got you covered with a healthful and simple appetizer recipe that offers a little sweet and spicy that the crowd is going to love! If making these turkey meatballs for dinner, place them on top of a plate of rice (brown or white), quinoa or cauliflower rice and serve with your favorite steamed green veggies on the side.Vegan Grain Bowl with Butternut SquashButternut squash is a perfect winter squash that offers a sweet nutty flavor. Commonly roasted or baked, this squash is low in calories and a good source of vitamin c, calcium, iron, phosphorus and copper. This healthful salad gives you even more nutrients thanks to the addition of pecans, which contain oleic acid along with phenolic antioxidants that may help reduce the risk of heart disease. Toss with a light dressing and you’ve got yourself a delicious heart healthy salad.
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