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Nutrition By Mia

ABC, Lowcountry Live: Meatless Meals and Snacks for Vegetarian Awareness Month

October 20, 2017

Mia Syn TV Registered Dietitian Nutritionist

You don’t need to be completely vegan or vegetarian to reap the benefits of incorporating more plant-based foods into your diet. Today on ABC WCIV, Lowcountry Live, I shared meatless meal and snack ideas that everyone can enjoy.

My go-to protein other than meat

Nut butter is a good source of plant-based protein. Naturally More’s Roasted Almond Butter has flaxseeds and probiotics added. Flaxseeds have those good omega-3 fats (for the brain and heart) and probiotics are beneficial bacteria that support our digestion and immune system. Besides pairing it with sliced apples or carrots – why not get creative with it? I like to add mine to waffle batter or granola bars for ultimate staying power.

Hummus: every plant-eater’s BFF

Hummus is one of my favorite foods!  Traditional hummus is made with beans, which are a good source of fiber and plant protein. I shared some FUN flavors including Sriracha Carrot, Edamame, Cucumber from Lantana. Lantana is a hummus brand well known for incorporating unique ingredients and developing bold, colorful flavors. Hummus goes great with crackers and veggies, but I like to use it as a sandwich spread and salad dressing, as well!

Quick, convenient meatless meals 


If you want to incorporate more plant-based meals into your diet and you don’t know where to start, I’ve got you. I shared Sweet Earth’s functional burritos and entrée bowls. They are made with delicious ingredients like seasoned tofu, quinoa, veggies. Even though they are meatless, they are loaded protein and a great source of fiber. You can find them in the freezer section of the grocery store. Simply pop them in the microwave and they’re ready to eat.

Up your nutrition, the plant-based way

WHEATGRASS is a concentrated source of vitamins, minerals and antioxidants. I shared a dried wheatgrass juice powder from Maju Superfoods. You can add it to your smoothies or yogurt for a boost of nutrition. All their products are 100% organic and free of additive or contaminants. They pride themselves in providing food that is free of excess heavy metals or contaminants. They do this by focusing on its source. 


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

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HUMMUS 6 ways ✨ There are more ways to enjoy h HUMMUS 6 ways ✨ 

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.⁣
Gut health 101 ✨ Certain carbohydrates such as F Gut health 101 ✨ Certain carbohydrates such as Fructose, Lactose, Oligosaccharides and Polyols (FODMAPS) may cause digestive discomfort in certain people & these are some low FODMAPS swaps. 🍊🍓🥕🥝 @FoodMarble is helping people take control of their digestive health at home and find the foods that cause them digestive discomfort through a simple personal breath test device and app. Find it at FoodMarble.com and use code MIAS15 for 15% off. #guthealth101 #digestivehealth #foodmarblepartner #FODMAPS #nutritionbymia
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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🥑Chickpea avocado: 1/2 sliced mini avocado topped with roasted chickpeas & everything bagel seasoning
🫐Mixed berry: 2 tbsp vanilla coconut yogurt + fresh blueberries, raspberries & strawberries
🍅Mediterranean: 2 tbsp hummus + chopped cherry tomatoes, cucumber & kalamata olives
🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
💕Beet & radish: 2 tbsp beet hummus + sliced radish
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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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