This weekend marks the unofficial start of summer! Today on Good Food Friday, I shared healthy seasonal menu swaps for Memorial Day. A lightened-up Patriotic Cocktail I shared a lightened-up patriotic cocktail – a red white and blue wine spritzer! Instead of using sugar to sweeten them, I used Stevia In The Raw – which […]

Mothers day is this weekend! Yesterday on CBS Your Carolina I shared some fun and unique gifts that mom can actually use all year round. Here are some tips I shared and others that didn’t make it on TV! Give mom an at-home spa day What mom doesn’t love to be pampered? I shared the […]

Still embracing spring over here even though the weather is saying everything summer. Strawberry and lemon are quintessential SPRING! These crumble bars are made with in-season strawberries and lemon with a good-for-you crust and crumble topping. With Mother’s Day this weekend, these would make a perfect dessert or breakfast in bed.  Tune into CBS WSPA-TV […]

Strawberry oatmeal NESTS for busy mornings and afternoons. A whole grain bite made with in-season strawberries and creamy vanilla yogurt. Pack these on the go or enjoy for a quick weekday morning brekkie! As a busy RD running between clients and TV stations, I am all about easy and healthy. These definitely fit the bill! […]

Cinco de Mayo is this weekend! Today I shared some tips and simple swaps to put together a nutritious spread on Jacksonville Florida’s News 4 JAX! A whole grain alternative to chips and dip Popcorn!  3 cups of popcorn is equivalent to 1 serving of whole grains. I shared a microwave popcorn made with grass-fed butter, which […]

No meat, no problem! Celebrating Cinco de Mayo with 5-minute vegetarian TACO BOWLS. Made with lime arugula, cherry tomatoes, and Lundberg Family Farms red rice & quinoa chips. Whole-grains + veggies + plant protein… check, check and check! I always say: the more colors the better! Colors in produce are indicative of phytonutrients which help protect […]

Kicking off the week leading up to Cinco de Mayo with this super simple and refreshing blood orange rosé sangria.  Made with fresh mint and fresh, fruity flavors. It’s the perfect beverage to celebrate the holiday as the weather starts to warm up! Here I’ve paired it with the ultimate healthy Cinco de Mayo platter […]

Sponsored by Laura’s Lean. Happy Cinco de Mayo! Do you know what you are making this year? I shared some simple recipes and healthy swaps yesterday on FOX Chicago including these SMOKY chicken tacos. Because what’s the holiday without tacos? These are made with fresh pico and spicy jalapeños. True to Nutrition By Mia, these are […]

Cinco de Mayo is the perfect excuse to feast on our favorite Mexican food and drinks like burritos, quesadillas, and margaritas but they can be hard on the waistline. I partnered with some nutritious swaps to put together classic spread that everyone can enjoy! Tip 1: Add colorful produce like mango to your salsa to increase the nutrient […]

Getting this Cinco de Mayo party started with perfectly-portioned, 7-layer BEAN dips. Chips and dips are one of the main components of a delicious cinco de Mayo spread. And let’s be honest, it can be seriously addicting and easy to overdo it before the main event. Making your dips single serve is one easy way […]

Incorporating more plant-based foods is not only good for our health but the environment as well!  Today I shared some unique ways to do just that on ABC Good Food Friday!  An easy way to meet your 5 servings of fruits and veggies per day I shared ready-to-blend smoothies by The Frozen Garden. Simply add […]

Plant-based superfood cookies for BREAKFAST, yes please!  Meet the breakfast cookie that dietitian’s dreams are made of. Made with whole grain oats and nutrient-packed “superfoods”. Superfood is a word we hear all the time. It’s a general word used to describe foods with a HIGH level of nutrients (think antioxidants, vitamins and minerals) relative to […]

Easiest, nutrient-packed, weeknight dinner EVER: lemony salmon packets! Packed with protein, probiotics and omega-3 fats. These are nutrient-rich and full of flavor! I love adding citrus to my proteins when I am cooking them in the oven or on the grill. It’s an easy and nutritious was to infuse flavor. Because these are made with […]