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Nutrition By Mia

CBS Las Vegas NOW: Thanksgiving Menu Makeover

November 25, 2020

Lundberg Family Farms, Wisconsin Cheese, Wunder Creamery Quark, Veri Brand Cooking oil

The holiday season is officially here! I share some festive, recipes and meal ideas for your healthier holiday gatherings on CBS KLAS-TV Las Vegas NOW!

Pair protein with produce for your holiday apps

Pairing protein with produce is the perfect snacking starter to a holiday meal that won’t ruin your appetite and tastes even better than it looks. Get creative with different fresh produce options like grapes, figs and apple slices. Next add protein – I’m adding pecans, crunchy chickpeas & three types of Wisconsin Cheeses. Wisconsin is The State of Cheese; they win more awards for their cheese than anywhere else in the world. Cheese is an excellent source of calcium important for bone health. You can find perfect cheese pairings and recipe inspiration at WisconsinCheese.com.

Serve up your veggies

Next, every holiday menu needs veggie dishes. Brussels sprouts, sweet potato, and acorn squash are all in season and great for roasting. In season produce typically tastes the best, is most nutritious and affordable. I am tossing with the Veri Brand Cooking Oil which is a professional-grade cooking oil with a high smoke point specially designed for high-heat cooking. It has 10 grams of omega-9 fatty acids per serving*, and is Non-GMO certified. You can find it exclusively at VeriCookingOil.com. It also has a neutral flavor profile so it allows the flavors your veggies and seasonings to shine through.

Serve up festive sides


Next I have a festive side or meal to enjoy with your Thanksgiving leftovers. This is a fall wild rice dish made with dried cranberries, pecans, in-season veggies, turkey and the Lundberg Family Farms Organic Wild Blend Rice that mixes the rich and full-bodied savory flavors of black, brown, red and wild rice. This rice blend is a classic for holiday dishes, both beautiful and versatile adding a gourmet look. Simply toss together with your rice with cranberries, pecans, green beans and turkey.

Serve single-serve customizable desserts with benefits

Finally I have a better-for-dessert that’s customizable and single serve. These are 6-ingredient quark crisps in blueberry, strawberry and apple topped with Wunder Creamery Quark. This European-style cultured dairy stale has a non-tart flavor with buttery notes, a thick creamy texture and is high in protein, calcium and probiotics which are beneficial bacteria that support digestion and immune health. It’s made with grass-fed whole milk from family farms and has no artificial ingredients. To make, simply add your fruit of choice to a pre-greased oven-safe skillet and bake for 10 minutes at 350 F. In a large mixing bowl, mix together ¼ cup of blanched almond flour, 1 tsp of cinnamon,1 tbsp of maple syrup and 1 tbsp of oil. Crumble on top of your fruit and bake for another 10 minutes then top with Wunder Creamery quark.

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Protein + fiber snack boxes — three ways to supp Protein + fiber snack boxes — three ways to support your healthy New Year’s diet resolutions! ✨🥒🥕🍫

Studies suggest that 80% of people break their healthy New Year’s resolutions by February; that is why I am excited to share my tangible tips with @russellstoverus this week on TV and radio affiliates across the country:

1️⃣Cut back on added sugar while still satisfying your cravings: Russell Stover Sugar Free chocolates made with stevia extract are an easy and delicious way to achieve this so you can enjoy dessert with all the taste but none of the sugar. 
2️⃣Incorporate fiber and protein at meal and snack time: These nutrients are the most satisfying for the least amount of calories. Think produce and whole grains paired with protein sources like hummus, PB, cheese & yogurt. 
3️⃣Find exercise that you enjoy: Doing any type of movement is better than none. Instead of following fad exercises, find one that you enjoy and is sustainable for your lifestyle.

#sponsored #healthynewyeartips #nutritionbymia
Sharing easy ways to eat healthier in the new year Sharing easy ways to eat healthier in the new year on @8newsnow @lvnowtv 🥕🥒🍎Tune in for smart snacking and cooking tips plus how to make bell pepper chip sheet pan nachos & bloomin’ apples✨#healthynewyear #lasvegas #smartsnacking #nutritionbymia
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

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🥕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!

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