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Nutrition By Mia

6 Veggie Appetizers To Serve on July 4th

June 27, 2019

The holiday weekend is just a few days away! Whether you are hosting or bringing a dish, these six bite-sized ,produce-forward apps are real crowd pleasers. I paired fresh veggies (plus tomatoes = fruit, mushrooms = fungi) and protein stuffings prepped with super versatile and neutral tasting Thrive Algae Oil which has a high smoke point and more good monounsaturated fats than any other cooking oil. Let me know on Instagram which one you are serving!

Mini bell poppers

Cut mini bell peppers in half lengthwise and remove seeds and membranes. Toss in a large mixing bowl with Thrive Algae Oil and place cut side up in a baking dish. Cook ground beef or turkey in a large skillet over medium-high heat with Thrive Algae Oil and transfer to bell peppers. Bake for 5-10 minutes at 350 F.  Top with guacamole and plain Greek yogurt.

Sweet potato coins

Toss sweet potato coins in Thrive Algae Oil and bake in the oven on a lined baking sheet at 350 F for 30 minutes, flipping halfway. While sweet potato is baking, saute bacon bits in Thrive Algae Oil over medium high-heat. Top sweet potato coins with guacamole and bacon bits.

Jalapeno poppers


Cut jalapeno peppers in half lengthwise and remove seeds and membranes. Toss in a large mixing bowl with Thrive Algae Oil and place cut side up in a baking dish. Stuff with mozarella cheese and parmesan and bake for 5-10 minutes at 350 F or until cheese has melted.

Stuffed portobello mushrooms

Remove stems from mini mushrooms and carefully scoop out gills. Toss mushrooms in a large mixing bowl with Thrive Algae Oil and place cut side up in a baking dish. Stuff with mozarella cheese and bake for 5-10 minutes at 350 F or until cheese has melted.

Tuna stuffed celery

Mix one can of tuna with one tablespoon of Thrive Algae Oil, one tablespoon of avocado oil mayonnaise, 1/2 tsp cayenne, salt and pepper to taste. Divide among celery sticks.

Stuffed tomatoes

Carefully scoop out the flesh of medium sized tomatoes and discard. Toss tomatoes a large mixing bowl with Thrive Algae Oil. Place cut side up in a baking dish, stuff with mozzarella cheese and bake for 5-10 minutes at 350 F or until cheese has melted.

If you make this, be sure to share with me on Instagram!

Don’t forget to follow me on Instagram, Twitter and Facebook for daily recipes, meal ideas, tangible nutrition tips and television segments.

Entertaining· Gluten-free· Grain Free· Recipes· Sides· Snacks

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THE DOCTORS: Wellness Hacks

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CBS WTOC: Pecan SNACKING

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Eat MORE for LESS (swipe) ✨ Try these lower calo Eat MORE for LESS (swipe) ✨ Try these lower calorie, lower sugar, nutrient-dense alternatives to cheesecake, ice cream & tuna melts that don’t skimp on flavor. #eatmoreforless #nutritionbymia

🍌2-ingredient strawberry banana nice cream: blend 1 frozen banana with 1 cup of strawberries plus just enough water or unsweetened almond milk to blend into nice cream.

🍓Strawberry cheesecake bites: 1 cup halved strawberries, 1 oz. low fat cream cheese + 1/3 crumbled graham cracker.

🫑Bell pepper tuna melt: combine 1 drained can of tuna in water with 1 tbsp plain nonfat yogurt instead of mayo, chopped celery & red onion plus minced garlic, salt and pepper. Serve in bell pepper halves.
6-ingredient pecan pie BARS ✨ Pecans elevate the 6-ingredient pecan pie BARS ✨ Pecans elevate the nutrition of this dessert by adding ✔️ 3 grams of protein & fiber which keep you fuller longer, as well as ✔️ 12 grams of “good” monounsaturated and ✔️essentials minerals including zinc. They are also one of the lowest in carbs and highest in fiber compared to other nuts. Get recipe details below! #pecanbars #plantprotein #fiber #goodfats #sponsored #nutritionbymia

What you’ll need:
Crust:
1 1/2 cup pecan flour or blanched almond flour 
1/4 cup coconut flour
1/3 cup coconut oil, melted
1/4 cup maple syrup
Optional: 1 tsp vanilla extract and pinch of salt

Filling:
2/3 cup coconut sugar
1/2 cup coconut oil
1 1/2 cup pecan pieces
Optional: 1 tsp vanilla extract

What to do:
1️⃣Preheat oven to 350 F. 
2️⃣Combine crust ingredients in a large mixing bowl until combined and press into the bottom of a lined or pre-greased 8 x 8 baking pan. Bake for 15 minutes.
3️⃣Add filling ingredients to a medium saucepan and place over medium heat. Whisk together until combined and boiling. Stir in pecans until uniform. Pour mixture over crust and bake for another 20 minutes. Allow to cool before slicing into bars.
Plant PROTEIN snacks✨Research suggests that inco Plant PROTEIN snacks✨Research suggests that incorporating protein into meals and snacks can help you feel fuller longer and support weight management. 

Plant protein provides something that animal protein does not – ✔️fiber & ✔️antioxidants. Fiber is a nutrient that most Americans do not get enough of according to NHANES data. It is important for heart and digestive health - 25-35 grams per day is the average recommendation for healthy adults. Antioxidants help protect cells from free radical damage and may help slow down the aging process. 🤍

Try these plant protein-powered snacks to help bridge the gap between meals like @SimplyProtein plant-based crispy bars, cookies bars and crunchy bites which are gluten-free and contain 11 or more grams of protein per serving plus no artificial sweeteners or preservatives. 

Other options:
🫐¼ cup peanuts + 1 cup blueberries: 10 g protein
💕½ cup raspberries, 2 tbsp chia seeds, ½ cup soy milk, 1/3 cup granola: 13 g protein
🥕¼ cup edamame hummus + 1 cup carrots: 9 g protein
🍞1 slice sprouted whole grain toast + 1 tbsp PB + ½ banana: 8 g protein
🌱½ cup edamame in pods + ½ cup cherry tomatoes: 10 g protein

What your go-to plant protein snack? #plantprotein #plantproteinsnack #sponsored #nutritionbymia
#sponsored ~200 calorie snack boxes - 6 ways ✨ #sponsored ~200 calorie snack boxes - 6 ways ✨ 

Snacking is a common way to bridge the gap between meals. Try these convenient options featuring @GOODTHINS crunchy gluten free certified & non-GMO Project verified snacks. Enjoy alone or pair with produce and protein, like nut butter, hummus or salmon. Which one do you want to try? #snackbox6ways  #snackdeliciouslyglutenfree #nutritonbymia

Here’s how you do it: Start with 1 serving of @GOODTHINS sea salt Corn Snacks and choose your pairing.

🥒Garden fresh: 4 mini bell peppers, 1 cup cucumber, 1 tbsp yogurt ranch
🍇Grapes & cheese: 1/2 cup grapes + 1/2 oz. mozzarella cheese
🌱Mediterranean: 5 kalamata olives, 1 tbsp olive hummus, 1/2 cup celery
🍓PB & Berries: 2 tsp peanut butter, 1/4 cup strawberries, 1/4 cup raspberries
🍅Caprese: 1 oz. Mozzarella pearls, 8 cherry tomatoes, 5 basil leaves
💜Smoked salmon: 1 tbsp cream cheese, 1/2 oz. smoked salmon, 4 slices red cabbage or onion
100 cal snacks✨What’s your fave? #100caloriesn 100 cal snacks✨What’s your fave? #100caloriesnacks #RDeats #nutritionbymia⁣⁣
⁣⁣
🥝2 kiwis⁣⁣
🍅Caprese bites: 4 basil leaves, 3/4 oz. provolone + 1/4 cup cherry tomatoes⁣⁣
🥜PB&J brown rice cakes: 1 brown rice cake + 1 tsp PB + 1 tbsp jam⁣⁣
🍓Chocolate hazelnut-stuffed strawberries: 6 strawbs + ⁣2 tsp chocolate hazelnut spread⁣⁣
🥕Veggie & Greek yogurt ranch cup: 1 tbsp Greek yogurt ranch + 1/2 cup carrots, 1 cup cucumber, 1/2 bell pepper⁣⁣
🍉2 cups watermelon
Plant protein snacking ✨What's your go-to plan Plant protein snacking ✨What's your go-to plant-based snack? 🌱 I am loving the @simplyprotein Cookie Bars that satisfy my sweet cravings & the Crunchy Bites as a protein-packed chip swap. 🍪 All the @SimplyProtein snacks are ✔️gluten-free, with ✔️0-3 grams of sugar, ✔️11 or more grams of plant-based protein, and ✔️no artificial ingredients.

Some other plant protein snacks I am currently loving are edamame with lemon + sea salt & hummus-stuffed mini bell peppers with everything bagel seasoning. 🌱🫑🍋#plantbasedsnacks #plantprotein #lowsugar #simplyproteinpartner #ad #nutritionbymia

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