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Nutrition By Mia

ABC Charleston: Spring Clean Your Diet

March 19, 2020

Egg Nutrition Center, Mango.org, Pure Essence Ionic Magnesium Plus, Sunsweet Amazin Prune Fruit Packs

 

Happy spring! Today I shared my tips to spring clean your meals and snacks on Good Food Friday.

Spring clean your breakfast the savory way

I’ve partnered with the Egg Nutrition Center to spring clean our breakfast the savory way. Eggs are a high quality protein source and for 70 calories and about 15 cents apiece, one large egg has varying amounts of 13 vitamins and minerals, including the under-consumed nutrient choline which plays an active role in muscle and brain health. What many people may not realize is that most of the vitamins and minerals are located within the egg yolk. 

Spring clean your breakfast the sweet way


Next we are going to spring clean our breakfast the sweet way with mango. 1 cup of this tropical superfurit meets 100% of your daily vitamin C needs and contains fiber, beta-carotene and folate. What people may not realize is that mangoes are available fresh year round thanks to the six main varietals sold in the U.S. that have staggered growing seasons. You can find more mango meal ideas at mango.org.

Spring clean your snacks

Next we are going to spring clean our snacks by pairing fiber and protein, which is what I call a snack with staying power. For our fiber source – I shared the Sunsweet Ones and Amaz!n Prune Fruit Packs, which feature California grown prunes, have 3 grams of fiber per serving, no added sugar. Pair these with nuts or cheese to build a convenient snack with staying power.

Spring clean your diet to meet potential nutrient shortfalls

According to dietary surveys, magnesium is one nutrient that most of us fall short on and we need it for 100s of biochemical reactions. I shared magnesium-containing foods like almonds, spinach and black beans. The Ionic Fizz Magnesium Plus by Pure Essence may also help fill in the gaps. I like the raspberry lemonade, simply scoop and stir into a glass of water to meet 71% of your daily needs.

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

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HUMMUS 6 ways ✨ There are more ways to enjoy h HUMMUS 6 ways ✨ 

There are more ways to enjoy hummus than as a dip for veggies + crackers. @freshcravingssalsa hummus is a good source of ✔️plant protein + fiber (non GMO chickpeas) & ✔️good fats (Chilean olive oil & savory tahini) so it will add staying power to meals and snacks. 🥯🥗🍳Thin out with some water for an easy salad dressing, spread onto wraps and sandwiches for a creamy lower fat mayo swap & even add to your morning egg scramble for easy flavor & creaminess. #hummus6ways #plantprotein #fiber #goodfats #plantbased #nutritionbymia
10-min breakfasts for busy weekdays✨#10minbreakf 10-min breakfasts for busy weekdays✨#10minbreakfast #RDeats #nutritionbymia⁣
⁣
🍌PB & banana toast: toasted whole grain sprouted bread with no-sugar added nut butter & sliced fruit⁣
🥜Stovetop oatmeal: cook with an egg white or protein powder to bump up the protein & top with nut butter and fresh fruit.⁣
🍞Egg breakfast sammie: toasted whole grain sprouted bread with cheese, avocado & arugula. ⁣
🍳Scrambled egg breakfast tacos: topped with salsa, cheese, guacamole & red pepper flakes.⁣
🍓Fruit & veggie smoothie: spinach + a handful of each frozen fruit in my freezer (didn’t measure) + milk.⁣
🧡Yogurt-stuffed papaya: remove seeds from half a small papaya & fill with low-fat plain Greek yogurt & low-sugar granola.⁣
Gut health 101 ✨ Certain carbohydrates such as F Gut health 101 ✨ Certain carbohydrates such as Fructose, Lactose, Oligosaccharides and Polyols (FODMAPS) may cause digestive discomfort in certain people & these are some low FODMAPS swaps. 🍊🍓🥕🥝 @FoodMarble is helping people take control of their digestive health at home and find the foods that cause them digestive discomfort through a simple personal breath test device and app. Find it at FoodMarble.com and use code MIAS15 for 15% off. #guthealth101 #digestivehealth #foodmarblepartner #FODMAPS #nutritionbymia
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.
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🥑Chickpea avocado: 1/2 sliced mini avocado topped with roasted chickpeas & everything bagel seasoning
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🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
💕Beet & radish: 2 tbsp beet hummus + sliced radish
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🍓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.

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