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Nutrition By Mia

CBS, Mid-Morning Live: Warm Up With Warm Meals

January 29, 2018

Last Friday, I was a guest on CBS WTOC-TV Mid-Morning Live and shared warm winter dishes that will feed the family AND save time in the kitchen. Here are my tips:

Easy weeknight dinner

The slow cooker is an easy way to cook proteins with very little hands on time. I shared my Pulled Pork Taco Night and used the Smithfield Marinated Fresh Pork, which has been perfectly pre-seasoned for you so all you have to do is place it into the slow cooker and it’s ready to eat.  If you don’t have a slow cooker, you can also roast it, grill or sauté. Place out your taco fixings and you have an easy weeknight dinner that will feed the whole family.

Easy weekday breakfast

For breakfast, you can make oatmeal in your slow cooker– oats are great source of fiber, which is important for digestive health. Place 1 cup of oats to 3 cups of water in your slower cooker on low overnight. Everyone can personalize theirs with fruit and nuts.

Easily incorporate veggies into your warm winter meals


 Meeting our 2-3 daily servings of vegetables can be easier said than done. My tip is to have flash-frozen vegetables on hand because you don’t have to worry about them going bad AND they retain MORE nutrition than fresh – which many are surprised to hear. I recommend these by Tommy’s Super Foods because they’ve been seasoned for you, they’re low in sodium and all you have to do is heat and eat. You can find these at Harris Teeter and Kroger. You can get creative with how you incorporate them– you can do pasta, pizza or simply enjoy them alongside a protein and a whole grain.

Easy weeknight appetizer

If you are entertaining guests on a weeknight, this is a delicious last minute appetizer: Arancini by Lundberg Family Farms. It’s a stuffed rice ball made with organic brown rice and cheese or vegetables. They’ve been rolled in gluten-free breadcrumbs and lightly fried so they are nice and crispy on the outside. They come 10 to a box – pop those in the oven for about 15 minutes and they are ready to serve.




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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

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🍕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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