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Nutrition By Mia

ABC News 4: Healthy Summer and Picnic Essentials

July 30, 2020

Halo top, king oscar, sparkle wellness collagen, peanut institute, finamill
It’s National Picnic Month and the perfect excuse to enjoy your meal outdoors and take advantage of all that summer has to offer. Today on Good Food Friday, is shared meals, snacks and desserts to pack for your al fresco meals.

Superfood snacks

First we have Salty Sweet Peanut Trail Mix and Peanut Butter Oat Squares. To make the oat squares, simple mix together 2 mashed bananas, 2 cups of quick oats and 1/2 cup of peanut butter. Peanuts and peanut butter are what I call superfoods because they are nutrient dense meaning they have a high level of vitamins and minerals relative to the calories they contain. Transfer to an 8 x 8 baking dish, top with peanuts and bake for 20 minutes at 350. Just 1 ounce serving or a handful of peanuts contains 7 grams of plant protein and 19 different vitamins and minerals including vitamin E, B vitamins, zinc, copper, magnesium and potassium. Studies suggest that those that consume peanuts or peanut butter regularly may have a reduce risk of certain chronic diseases including heart disease and diabetes.

Light Bite Appetizers


Next I shared veggie protein light bites made with King Oscar wild caught Mackeral Royal Filets part of the premium family of products by King Oscar which come in four delicious innovative flavor varieties including jalapeño and mediterranean. They are skinless, boneless, mild in taste and non-GMO. They are also packed with high quality protein and one of the best bioavailable soures of omega-3 fatty acids important for brain and heart health. Simply pair them with your summer veggie of choice like bell peppers, cucumbers and tomatoes to create satisfying light bites for your picnic that pair protein with filling fiber. You can find King Oscar products locally at Harris Teeter, Food Lion and Walmart.

Add flavor to your meal and apps for zero calories

Flavorful spices are an easy way to add a lot of flavor to our light bites for very little calories. I use FinaMill which is an electric mill that uses interchangeable pods to hold spices so that you can add different freshly ground spices to your food and drinks quickly and easily with one hand. Freshly ground spices are superior in taste and nutrition to pre-ground spices. Simply select your pod and click to grind. Each spice has its own pod which helps prevent cross contamination and keeps the flavors pure.

Serve beverages with benefits

Serve collagen-infused spa water at your picnic. Some research suggests that taking collagen daily may improve skin appearance and elasticity while minimizing unwanted signs of aging. Simply add fresh fruit, herbs and a scoop of the Sparkle Wellness Skin Boost Plus which contains highly studied verisol collagen. I used the unflavored variety but it also comes in flavors like mixed berry, apple ginger and orange.

 

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#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⁣⁣
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🥝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
Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
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🌯Burrito: flour tortilla, chicken, brown rice, romaine, fajita veggies, corn & tomato salsa.⁣
🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

🥔Air-fried french fries: russet potato thinly sliced and air-fried with oil with a pinch of salt.
🍟Deep fried french fries: higher in calories & sautéed fat since they are made with oil & flour.

🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
It’s National Heart Month ❤️ What we eat has It’s National Heart Month ❤️ What we eat has a huge impact on the health of our heart. Today I shared my evidence-based heart healthy eating tips & 3 easy meal prep recipes in 30 segments airing across the country this week and next. Catch the recap on nutritionbymia.com. ✨📺#hearthealthmonth #hearthealthydiet #mediatour #nutritionbymia
APPLE 6 ways 🍎Try these sweet snacks with benef APPLE 6 ways 🍎Try these sweet snacks with benefits, a good source of fiber + vitamin C, like baked bloomin’ apples, apple cookies & apple nachos made with @thecosmiccrisp apples a cross between Enterprise & Honeycrisp. What your fave way to enjoy apples? I love any style baked with cinnamon. ✨ #apples6ways #fiber #vitaminC

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