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Nutrition By Mia

ABC 4: Healthy Fourth of July Menu

June 26, 2020

CAULIPOWER, Whole Fruit Fruit Bars, Manitoba Milling Company Flaxseeds, Otamot Tomato Sauce

It’s Good Food Friday! Today I am sharing healthy tips and recipes for Fourth of July and summer.

A lightened up take on rice for your meals and appetizers


CAULIPOWER’s riced cauliflower is the FIRST ever-microwaveable cup of riced cauliflower, featuring recyclable and reusable packaging. It comes in unique, never-been done flavors of riced cauliflower like Baja style packed with corn, black beans and red spices and sesame citrus featuring red pepper, edamame and onions. CAULIPOWER also make cauliflower crust pizza, cauliflower tortillas, all natural chicken tenders and sweet potato toast. Make their riced cauliflower into a quick and easy meal, flavorful side dish or base for your veggies and protein.

A versatile and nutritious ingredient for your 4th of July meals and appetizers

Otamot’s Organic Tomato Sauces are packed with vitamins, minerals and fiber from the 9-12 organic veggies they are made with including carrots, bell peppers, sweet potato, onion and butternut squash. Their Essential Sauce, Carrot Bolognese and Spicy Sauce each contain no added sugar and are also vegan and non-GMO. I used them in a homemade hummus and stuffed bell pepper bites but they also go great in soups, marinades and even bloody Marys. Find them at Whole Foods and on OtamotFoods.com.

A plant-based twist on your patriotic main course

For our main meal we have open-faced black bean flax burgers. Flaxseeds are a good source of healthy fats including plant-based omega-3s. I shared black bean flax seed burgers and watermelon slushies made with Manitoba Milling Company’s Smooth WHOLE milled Flaxseeds, which retain the great nutrition of flax seeds, unlike flax meal. They are very finely milled and mild tasting which makes them perfect for these recipes .You can also use it to make flax eggs, a common vegan egg substitute. It’s produced by a fifth generation farming family from the Canadian Prairies and you can find it on Amazon. 

Finally we have a nutritious and refreshing Fourth of July dessert

The Whole Fruit Fruit Bars are made with chunks of real fruit and come in summery flavors like mango, watermelon and coconut. They are non-gmo project verified with dairy free and gluten free options. Even try these fruit bars dipped into wine or prosecco for a foruth of july summer “poptail”. Find them locally at Harris Teeter and Publix.

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Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥 Pean Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥

Peanut Butter Chocolate, Strawberry Matcha & Tropical Pineapple! @BobsRedMill chia seeds are a nutrient powerhouse containing ✔️omega-3 fats, ✔️fiber, ✔️iron & ✔️plant-based protein. Because of their high fiber content, they absorb ~10 times their weight in liquid which contributes to satiety. Which one do you want to try? ✨Recipe deats below👇 #chiapudding #plantprotein #fiber #omega3fats #nutritionbymia

What you’ll need:
FOR THE BASE:
3 tbsp chia seeds
1 tbsp maple syrup
3/4 cup liquid of choice (I used almond milk & coconut milk)

ADD-INS:
💕PB chocolate: 1 tbsp pb, 1 tbsp peanuts, 1 tsp chocolate chopped, 1 tsp cacao powder
🍓Strawberry Matcha: 1 tsp matcha powder, 1/4 cup sliced strawberries, 1/4 cup mashed strawberries
🍍Tropical pineapple: 2 tbsp coconut flakes, 1/4 cup diced pineapple, 1/4 cup mashed pineapple

What to do:
🍫For PB chocolate: whisk together base ingredients and cacao powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with pb and top with remaining chia pudding. Serve with peanuts & chocolate.

🍓For strawberry matcha: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed strawberries and top with remaining chia pudding. Serve with sliced strawberries.

🍍For tropical pineapple: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed pineapple and top with remaining chia pudding. Serve with sliced pineapple and coconut flakes.
Plant-based toast 6 ways for sweet + savory lovers Plant-based toast 6 ways for sweet + savory lovers 🍞✨I topped @littlenorthernbakehouse organic GF bread made with whole grains & seeds with different combinations of plant protein + produce. Which one do you want to try? Combos below 👇below.#toast6ways #plantbased #vegan #nutritionbymia

🍌PB Banana: 1 tbsp natural no added sugar PB topped with sliced bananas & low sugar granola
🥑Chickpea avocado: 1/2 sliced mini avocado topped with roasted chickpeas & everything bagel seasoning
🫐Mixed berry: 2 tbsp vanilla coconut yogurt + fresh blueberries, raspberries & strawberries
🍅Mediterranean: 2 tbsp hummus + chopped cherry tomatoes, cucumber & kalamata olives
🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
💕Beet & radish: 2 tbsp beet hummus + sliced radish
Snack box 6 ways ✨Try these diff combos for when Snack box 6 ways ✨Try these diff combos for when you are craving ✔️sweet, 🥑savory, ✔️low carb, ✔️vegan & more. Which one do you want to try? 🥒🥕🫐🍓Breakdown below. #snackbox #snackbox6ways #nutritionbymia

🍓Sweet & savory: cucumber spears with hummus, kalamata olives & stawberries.
🫐Sweet: low fat vanilla Greek Yogurt with low sugar granola & blueberries.
🍅Savory: mini pickles, mozarella cheese cubes, cherry tomatoes & marcona almonds.
🥒Low carb: cherry tomatoes, cucumber coins, salami, fresh mozarella.
🥕Vegan: rainbow carrots with hummus & @hippeas_snacks vegan white cheddar organic baked chickpea puffs which are GF & have 4 g of plant protein & 3 grams of fiber.
🍳Breakfast for snack: egg, roasted potatoes & bacon or turkey bacon.
Tune in TODAY to @8newsnow @lvnowtv for more healt Tune in TODAY to @8newsnow @lvnowtv for more healthy spring recipes 🌸🌷including plant-based meal & snack ideas & low sugar desserts ✨🍋🍊🥑#springcleaning #healthyspring #lasvegasnow #nuritionbymia
It’s snack o’clock with @SimpleMill’s NEW Or It’s snack o’clock with @SimpleMill’s NEW Organic Seed Flour Crackers from @Amazon ✨ made with sunflower, flax and pumpkin seeds which add ✔️fiber, ✔️plant-based iron & ✔️vitamin E important for brain & skin health. 🌻I topped these light & flaky crackers with sweet & savory whole food ingredient toppings like avocado, hummus, smoked salmon & olives. 🥑🍯🍌🧀🥓Which one do you want to try? Combo breakdown below 👇#PowerToTheSeed #SimpleMillsPartner #BeYourBrightest #sponsored #Nutritionbymia 

🍌Original Seed Flour Crackers, almond butter & banana
🫐Original Seed Flour Crackers, coconut yogurt, blueberries & honey
🍅Everything Seed Flour Crackers, fresh mozzarella, cherry tomatoes & fresh basil
🌿Everything Seed Flour Crackers, smoked salmon, red onion, almond milk cream cheese & fresh dill
🥑Garlic & Herb Seed Flour Crackers, avocado & bacon bits
🫒Garlic & Herb Seed Flour Crackers, hummus, kalamata olives & fresh parsley
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