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Nutrition By Mia

ABC, Lowcountry Live: Sweet and Spooky

October 27, 2017

Mia Syn Registered Dietitian TV Nutritionist

It’s Halloween weekend! I shared some sweet and spooky ideas on ABC WCIV Lowcountry Live to celebrate. 

It’s not Halloween without PUMPKIN

Pumpkin bread and pumpkin spice lattes define the season. Instead of sweetening them with sugar, I have been using the Pumpkin Spice Sweet Drops™ by SweetLeaf® which is a liquid stevia. It’s a zero calorie sweetener derived from the stevia plant. I like having it on hand during the holidays when it’s really easy to overdo it on the sweet stuff. Since stevia is sweeter than sugar, a little bit goes a long way. The 2-ounce bottle has 288 servings and lasts me all season long. 


Make your brownies and blondies with a healthy twist

I shared brownies and blondies made with BEANS. I love making baked goods with beans in lieu of butter. You get this fudgy texture that melts in your mouth and I’ve been able to trick a number of my taste testers! I used the Dunya Harvest Organic Canned Beans which are gluten free, lower in sodium, all you have to do is rinse them before adding to your batter. And of course, beans are also a great source of plant protein and fiber, as well!

Serve up some spooktacular beverages

I shared spooky Auspicion wines produced in beautiful northern California wine country– including the Mystic Red, Chardonnay and Cabernet Sauvignon. These are perfect for Halloween because they were made to embody elements of mystery and mysticism, which is reflected in their delicious, complex taste. They are food-friendly wines and retail for less than $12 a bottle. Yesterday I shared the Mystic Red in a mulled red wine which is great for fall entertaining!

Spooky, nutritious snacks for kid

We can’t forget the kids on Halloween! I shared banana ghosts, graveyard ghosts, mandarin pumpkins and apple monster mouths. Getting kids involved in preparing their own meals and snacks can help promote consumption of positive food groups like fruits and veggies. This would be a fun weekend project for the whole family!


Don’t forget to follow me on Instagram, Facebook and Twitter to keep up with my recipes nutrition guides, media segments and collaborations!

Mia Syn Registered Dietitian TV Nutritionist

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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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