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Nutrition By Mia

CBS Charlotte, Mid-Morning Break: “Fridge-Free Foods for Summer”

July 19, 2018

It’s hot out and we want food that will keep well when we are sitting at the beach and pool! Today on CBS WBTV, Morning Break, I shared three quick and nutritious options.

Energy Balls:

I share my no-bake energy balls sweetened exclusively with medjool dates. Unlike refined sugar, which provides little to no nutrition, medjool dates add sweetness, filling fiber and they have 50% more potassium by weight than bananas. To a food processor, you want to add 10 Natural Delights pre-pitted Medjool dates – super convenient and will save you time in the kitchen. Then I added a tablespoon of pistachios and oats with two tablespoons of nut butter. You will get a crumbly mixture. Use your hands to roll the mixture into bites – no oven needed.

This energy ball builder lets you customize to your liking.

Lightened-Up Lemonade:


My lightened up lemonade is going to help us drink MORE water this summer and meet your recommended daily 2-3 liters. First I add 32 ounces of sparkling water to the pitcher (or still water). Next, you add one of the True Lemon Lemonade packets and one of the raspberry lemonade packets which are made with citrus fruits, contain no artificial sweeteners and are only 10 calories each. Then we add raspberries, sliced lemon and mint – give that a stir. This entire pitcher of lemonade has only 2 grams of sugar whereas your typical pitcher of lemonade can easily pack over 50 grams. So this is a great lightened up alternative!

Lightened-Up Lemonade: 2 servings

32 ounces club soda or still water
1 packet True Lemon Original Lemonade
1 packet True Lemon Raspberry Lemonade
1 lemon, sliced
1/2 cup raspberries
3-4 sprigs fresh mint

Directions:
1. Add all ingredients to a pitcher and stir to combine.
2. Serve chilled.

Homemade Trail Mix:

Finally, we are going to swap out our potato chips for homemade trail mix! I used pistachios as the base which are one of the lowest calorie and fat nuts and among the highest in protein and fiber. In fact, 50 pistachios is equivalent to one serving compared to only 15 potato chips – and who eats just 15 potato chips? Then we add two tablespoons of dried or freeze-dried fruit with no added sugar. Then add one tablespoons of a fun ingredient like coconut flakes or chocolate chips. 

Homemade Trailmix: 1 serving
50 pistachios
2 tbsp dried or freeze dried fruit (no sugar added)
1 tbsp fun ingredient (ex. coconut flakes, chocolate chips)

If you make this, be sure to share with me on Instagram!

Don’t forget to follow me on Instagram, Facebook and Twitter to keep up with my recipes, meal ideas, TV segments and commercials!

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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

🥞BREAKFAST: whole grain blackberry pancakes with @bareorganicssuperfoods Immunity water enhancer dissolved into water made with elderberry, echinacea + vitamin C.
🥬LUNCH: sesame seared tuna steak power bowl with brown rice, edamame, dish, carrot, cucumber, avocado & rice vinegar dressing.
🥕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!
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.
Bloomin’ apples 🍎✨Have you tried? #Made th Bloomin’ apples 🍎✨Have you tried? 
#Made these with 4 ingredients: cinnamon, maple syrup, yogurt for topping & @superfreshgrowers @autumngloryapple from @heb which have a sweet cinnamon, caramel & apple cider-like taste. Recipe deats below ✨

What you’ll need:
2 tbsp maple syrup 
1/2 tsp cinnamon
1 @autumngloryapple 
1/4 cup yogurt

What to do:
1️⃣Preheat oven to 375 F
2️⃣Whisk together maple syrup and cinnamon.
3️⃣Slice off the top of the apples and using a melon baller to scoop out the core. Use a paring knife to make two circular cuts around the core, then place your apple cut side down on a cutting board and slice crosswise.
4️⃣Brush with maple syrup mixture, place in a baking dish and bake for 30 minutes.
#sponsored 6-ingredient OAT cinnamon rolls for Mon #sponsored 6-ingredient OAT cinnamon rolls for Monday morning! ✨ Made with Greek yogurt, almond butter & 1 cup of 100% whole grain @Quaker Oats. A ½ cup of uncooked oats isa good source of fiber and essential vitamins and minerals like vitamin B1, magnesium, phosphorous and manganese. 

With the pandemic amplifying existing food insecurity across the country, @Quaker is partnering with @FeedingAmerica. To join Quaker’s efforts, people can simply purchase a participating Quaker Cereal product and enter the UPC code online at  Quakeroats.com/feedingamerica now through February 28. Quaker will donate $1 to Feeding America for each corresponding UPC code, up to $250,000. Enjoy this delicious recipe and give back this year! Recipe below 👇

What you’ll need:
1 cup Quaker old fashioned oats, ground into flour
2 tsp baking powder
1/2 cup plain nonfat Greek yogurt
2 tsp cinnamon
1 tbsp coconut sugar
1 tbsp almond butter, warmed to a liquid consistency

What to do:
1️⃣Preheat oven to 350 F.
2️⃣In a large bowl, combine oat flour, baking powder, yogurt and 1 teaspoon of cinnamon until combined. 
3️⃣Add batter to clean working surface and use a wooden roller to roll the dough into a long rectangle about 1/4-inch thick. 
4️⃣Brush almond butter on one side of the dough and sprinkle with coconut sugar and cinnamon.
5️⃣Roll dough into a long roll and slice into 4 cinnamon rolls Place in a small baking dish and bake for 15-20 minutes.

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