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Nutrition By Mia

ABC, Lowcountry Live: Green Foods for St. Patrick’s Day

March 3, 2017

StPatricksDaySegment
It’s officially the month of GREEN. As a dietitian, when I think of green foods, I typically think nutritious – broccoli, spinach, avocado. Today I shared some unique AND nutritious ones to celebrate the holiday! 

Low-calorie pasta (made from a veggie)
Veggies noodles can lower the calories in a dish and bump up the fiber, vitamins and minerals. Try zucchini for St Paddy’s day or even a shirtaki noodles which is virtually calorie free and takes on the flavors and colors you prepare it with. 

Roasted Seaweed Snacks
These are a total hit whenever I share them on air! They have that crispy crunch and savory taste that we crave in a chip, which makes them a great alternative, but they are naturally low in calories – about 25 calories per serving – and loaded with vitamins and minerals like vitamin C and vitamin K. 

Green Juice
For those of us who don’t like eating our veggies, GREEN JUICE may be an easier alternative. If you have followed my blog for a while, you know I love my green juice to fill in fruit and veggie gaps. Make your own from scratch or look for varieties with no added sugar when purchasing.


Matcha
Matcha has become very trendy and with good reason. It is a fine green powder made from green tea leaves so it’s a potent source of antioxidants and also has a little bit of caffeine. I’ll add it to fruit and vegetable smoothies for a little energy boost.

 

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Apple sandwiches - 6 ways 🍎 Love using apple sl Apple sandwiches - 6 ways 🍎 Love using apple slices for a naturally gluten-free, fiber-rich sweet crunchy cracker swap paired with protein to build satisfying #snckswithstayingpower. What’s your fave combo? 

How to make:
1️⃣Sliced Apples: Started with the sweet & crispy rich red @envyapples which are perfect for sharing & savoring. 🍎
3️⃣Protein: sliced cheese, low sodium deli turkey, nut butter, tuna, cream cheese, smoked salmon, bacon. 🥕🥜
3️⃣Texture: chocolate chips, jam, coconut flakes, chopped nuts, granola. 🍫

#applesandwiches #satisfyingsnacks #glutenfree #protein #fiber #nutritionbymia
Wrap hack - 3 ways ✨Who else has been making the Wrap hack - 3 ways ✨Who else has been making these 2 minute lunch/snacks? Try these sweet + savory combos! How to make below. #wraphack #nutritionbymia

What you’ll need:
🥑Avo Egg: whole grain tortilla, guacamole, eggs cheese, spinach
🍌Dessert: whole grain tortilla, PB, banana, strawberries, chocolate hazelnut butter
🥓BLT: whole grain tortilla, tomato, mayo, bacon, romaine

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom.
2️⃣Add fillings to each quadrant.
3️⃣Start with the bottom left corner, fold the tortilla up, then over to the right, then down.
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1️⃣Cut back on added sugar while still satisfying your cravings: Russell Stover Sugar Free chocolates made with stevia extract are an easy and delicious way to achieve this so you can enjoy dessert with all the taste but none of the sugar. 
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3️⃣Find exercise that you enjoy: Doing any type of movement is better than none. Instead of following fad exercises, find one that you enjoy and is sustainable for your lifestyle.

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What you’ll need for the cake:
2 cup almond flour, blanched
1/4 cup tapioca flour
1 tsp baking powder
2 tsp cinnamon
1/2 cup coconut sugar
1/4 cup coconut oil
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2 eggs

For the toppings: 1/2 cup blanched almond flour, 2 tbsp coconut sugar, 1 tsp cinnamon, 3 tbsp coconut oil

What to do:
1️⃣Preheat oven to 350 F.
2️⃣Mix together cake ingredients until uniform and pour batter into a lined or pre-greased 8 x 8 baking pan. 
3️⃣In a bowl, mix together topping ingredients and crumble on top of the cake. Bake for 28-33 minutes or until a toothpick comes out clean when inserted into the center.

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