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Nutrition By Mia

CBS, Your Carolina Kitchen Staples You Can Use Year-round

January 25, 2017

YC Jan 25

As a dietitian, I am a huge proponent of making your meals at home! Not only are they typically healthier, they will save you money in the long run. Today on CBS WSPA-TV, I shared kitchen hacks that are going to help you make healthier choices seamlessly!

Invest in a quality juicer:

Juicing is great for those of us who don’t get all our fruits and veggies because one juice can easily pack your entire day’s serving which is about 5 for a healthy adult. I’ve owned several juicers, each with their pros and cons in terms of time and nutrient quality of the final product. If you are short on time, choose a juicer with a large feed chute because that is going to allow you to juice whole fruits and veggies faster, saving you time chopping away in the kitchen. The way a juicer works is it extracts the fiber and pulp and leaves you with the juice which has the majority of the nutrition in it.


Dehydrate!

Now what do you do with all that leftover pulp from the juice? You can actually use it to make crackers by placing it in a dehydrator. You can also use use a dehydrator to make delicious healthy snacks like banana chips, beef jerky and fruit roll ups with no added sugar. Definitely one of those unique kitchen gadgets that will quickly become a staple

Panini Press
I’ve never met someone who doesn’t love a good panini. I used a panini press on air to make two grilled cheese sandwiches using whole grain bread. When choosing nutritious breads, make sure that the first ingredient is a whole grain such as barley, wheat, quinoa and brown rice.

Invest in a good serving set
How many of us have ruined perfectly good pans and cookware because of our metal serving ware? I shared some silicone serving utensils that will help protect pots and pans from scratches.

 

 







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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Apple sandwiches - 6 ways 🍎 Love using apple sl Apple sandwiches - 6 ways 🍎 Love using apple slices for a naturally gluten-free, fiber-rich sweet crunchy cracker swap paired with protein to build satisfying #snckswithstayingpower. What’s your fave combo? 

How to make:
1️⃣Sliced Apples: Started with the sweet & crispy rich red @envyapples which are perfect for sharing & savoring. 🍎
3️⃣Protein: sliced cheese, low sodium deli turkey, nut butter, tuna, cream cheese, smoked salmon, bacon. 🥕🥜
3️⃣Texture: chocolate chips, jam, coconut flakes, chopped nuts, granola. 🍫

#applesandwiches #satisfyingsnacks #glutenfree #protein #fiber #nutritionbymia
Wrap hack - 3 ways ✨Who else has been making the Wrap hack - 3 ways ✨Who else has been making these 2 minute lunch/snacks? Try these sweet + savory combos! How to make below. #wraphack #nutritionbymia

What you’ll need:
🥑Avo Egg: whole grain tortilla, guacamole, eggs cheese, spinach
🍌Dessert: whole grain tortilla, PB, banana, strawberries, chocolate hazelnut butter
🥓BLT: whole grain tortilla, tomato, mayo, bacon, romaine

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom.
2️⃣Add fillings to each quadrant.
3️⃣Start with the bottom left corner, fold the tortilla up, then over to the right, then down.
That’s a wrap on another 30 interview media tour That’s a wrap on another 30 interview media tour✨Shared tangible tips to help you stick to your healthy new year’s resolutions. Catch the segment this month on affiliates nationwide & a recap on nutritionbymia.com. 🥕🥒🍎🍫#healthyresolutions #healthynewyear #nutritionbymia
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
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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.

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