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Nutrition By Mia

ABC, Lowcountry Live: Valentine’s Day With a Nutritious Twist

February 9, 2018

It’s Good Food Friday on ABC WCIV! Today I shared Valentine’s Day-themed food and drinks to celebrate the holiday with a nutritious twist.

Valentine’s Day Breakfasts

I shared my Valentine’s Day breakfast ideas – cinnamon streusel muffins, strawberry vanilla waffles and egg in a heart flavored with Simply Organic seasonings. With it being Heart Health month, it’s a great time to get creative with spices and herbs in lieu of salt. It’s a heart-healthy way to bring flavor to meals for virtually zero calories. Simply Organic’s mission is to bring the goodness of organics to everyday meals through the delicious flavors of their spices and extracts –a great staple for heart month!

Valentine’s Day Pink Cocktails

I shared my delicious 3-ingredient Valentine’s Day cocktail. I used a better-for-you soda to add color and flavor by Sipp. They are organic craft sparkling beverages made with organic fruits and herbs. I used their Ruby Rose flavor made with grapefruit and rosemary. Great to have on hand for the busy hostess – use them as a cocktail mixer or enjoy on their own.

Valentine’s Day Dessert


For dessert I shared brownies, parfaits and chocolate honey bites. As a dietitian, I love sweetening my desserts with raw manuka honey. Unlike refined sugar which is a purely carbohydrate, honey contains vitamins, minerals and antioxidants, so it’s a more nutritious substitute. My favorite raw honey is by Wedderspoon sourced from New Zealand where the manuka plant is native. Since it’s raw, it has been minimally processed which better preserves those nutrients.

Chocolate with benefits 

It wouldn’t be Valentines Day without chocolate. I shared a chocolate with benefits – sugar-free chocolate chews called BasicBites. They were developed and tested at a dental school and contain nutrients that enrich and fortify teeth and help maintain enamel health. They are 15 calories each, can help satisfy a sweet tooth and you can even have them AFTER you brush your teeth. In fact, that is what they recommend!




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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.⁣
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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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🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
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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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