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Nutrition By Mia

ABC News 4: Healthy Tailgate

August 30, 2019

It’s Good Food Friday! Today, I shared simple tips to build a better-for-you tailgate spread.

Choose better-for-you cooking oils

Opt for a better-for-you cooking oil when preparing your tailgate spread. We know that replacing saturated fat like those found in coconut oil and butter with polyunsaturated fats may help reduce your risk of cardiovascular disease by up to 30 percent.

Replace meat with the “meaty” plant-based swap

Now more than ever, people are opting to eat less meat for their health and the environment. Jackfruit has gained popularity for its naturally meaty texture but is entirely plant based. Most meat alternatives are highly processed – this is a whole food, a good source of fiber, vitamins and minerals like vitamin C and magnesium.

Lighten up desserts with simple baking swaps


Football cookie cakes are the ultimate game day dessert. I shared this recipe using the Chocolate Chip Cookie Bake Mix and Confectioners by Swerve, which is this zero calorie natural sugar replacement, made from erythritol combined with a blend of prebiotic fibers  It measures cup for cup just like sugar so it’s a simple swap into recipes and has no impact on blood sugar. It’s also non-GMO-verified, grain and gluten-free.

Cheers with a better for you gameday beverage

Finally I shared a better-for-you game-day beverage called Bravazzi Hard Italian Soda. It’s like a San Pellegrino Italian soda but with alcohol and half the sugar.  It’s gluten free, made with natural ingredients including fruit and vegetable juices and comes in four delish flavors.

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Coffee cake, anyone? ☕️✨This sweet treat wit Coffee cake, anyone? ☕️✨This sweet treat with benefits is made with naturally gluten-free almond & tapioca flour, a cinnamon sugar crumble topping & @bareorganicssuperfoods immunity coffee boosted with probiotics, ginger, zinc & maitake mushroom. Recipe deats below👇#grainfreecoffeecake #glutenfree #dessertwithbenefits #nutritionbymia

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
1 @bareorganicssuperfoods Immunity coffee in 1/4 cup of water
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.
New week, new #dayofeats ✨ #RDeats #nutritionbym New week, new #dayofeats ✨ #RDeats #nutritionbymia

🫐BREKKIE: oatmeal waffles with yogurt, blueberries & sliced almonds
🥑LUNCH: cauliflower “chip” sheet pan nachos roasted with paprika, garlic and cumin. Topped with red onion, cherry tomatoes, bell pepper, black beans, chicken, cheese & guacamole.
🥒SNACK: snack box with carrots, bell pepper, celery, whole grain flax crackers & tuna salad with chocolate.
🥕DINNER: @realhomechef honey garlic chicken meal kit ready in 15 min and comes with pre-measured ingredients.
Have you tried this 2 min breakfast #wraphack ✨ Have you tried this 2 min breakfast #wraphack ✨ Start with a whole grain tortilla & top with four toppings - ✔️produce, ✔️protein, ✔️fat & ✔️flavor. Get creative with diff fillings of choice that check these boxes for a balanced + easy brekkie with staying power! 🍅🥬🧀#breakfastwraphack #protein #fiber #veggies #2minutebreakfast #nutritionbymia

What you’ll need:
✨1 whole grain sprouted tortilla
🥬PRODUCE - romaine
🧀FAT - cheese or almond cheese
🥩PROTEIN - black beans or cooked ground beef
🍅FLAVOR - @freshcravingssalsa crisp authentic tasting salsa found chilled in the produce section at Walmart.

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom. 
2️⃣Add your protein, produce, flavor and fat to the four quadrants. 
3️⃣Starting with the bottom left corn, fold the tortilla up, then over to the right and then down.
4️⃣Heat the tortilla in a pregreased skillet over medium heat to melt the cheese (optional).
NEW #dayofeats ✨#RDeats #nutritionbymia 🥞BRE NEW #dayofeats ✨#RDeats #nutritionbymia

🥞BREAKFAST: whole grain blackberry pancakes with @bareorganicssuperfoods Immunity water enhancer dissolved into water made with elderberry, echinacea + vitamin C.
🥬LUNCH: sesame seared tuna steak power bowl with brown rice, edamame, dish, carrot, cucumber, avocado & rice vinegar dressing.
🥕SNACK: protein + fiber snack plate with flax crackers, salsa, sliced carrots, apples + PB
🍕DINNER: truffle pizza on a coconut flour crust. Recipe in yesterday’s post!
Sharing four easy ways to eat healthier in 2021 on Sharing four easy ways to eat healthier in 2021 on NBC Houston including a better-for-you dessert recipe and smarter snack options. 🍎🥑🥕🥦Catch the tips & recipes on nutritionbymia.com & click2houston.com. #healthy2021 #smartersnacks #plantbased #healthycooking #Houston #nutritionbymia
3-ingredient truffle coconut flour crust pizza 🍕✨Naturally GF made with egg whites, coconut flour & truffle dust by @trufflehunteruk that makes this taste restaurant-worthy. 🍄Recipe deats below 👇 #trufflepizza #GF #coconutflourcrust

What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.

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