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Nutrition By Mia

News 4 Jacksonville: Healthy Hostess Hacks

November 22, 2019

LANTANA HUMMUS, FOXY PRODUCE, THRIVE ALGAE OIL,  MONK FRUIT IN THE RAW

Today on News 4 Jacksonville River City Live, I shared healthy hostess hacks for a healthy Thanksgiving.

Cauliflower: the miracle veggies!

My first tip is to blend cauliflower in your mashed potatoes and mac and cheese. It lowers the calories while increasing the fiber, which helps you feel satisfied. We used the cauliflower by Foxy Brand, which is a family owned company that grows fresh conventional and organic vegetables and strawberries that you can find at Publix and most major grocery stores.

Hummus: a versatile and nutritious flavor hack

My next tip is to use HUMMUS in your salad dressings and sauces because it’s an easy way to add flavor, plant protein and fiber. My favorite alternative bean hummus is by Lantana because it comes in so many fun, festive flavors ranging from mild to spicy.They’re easy to spot at Publix because of the colorful striped lids.

Potato chips with a healthy twist


Next I shared a healthier twist on potato chips made with different veggies. They are baked instead of fried and made with Thrive Algae Oil which is a super versatile oil that has has a neutral taste, a high smoke point AND a higher level of monounsaturated fat than any other cooking oil. You can find it on Amazon and in major grocery stores including Publix.

Desserts with benefits

My last tip is to serve desserts with benefits. I shared black bean brownie bites sweetened with Monk Fruit In the Raw, which is a zero calorie, zero carbohydrate sweetener. It’s a great low glycemic sugar substitute and recently became the only keto-certified sweetener on the market. The packets are convenient for one the go and one packet packs the sweetness of about two teaspoons of sugar.
You can find it at Publix

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#sponsored ~200 calorie snack boxes - 6 ways ✨ #sponsored ~200 calorie snack boxes - 6 ways ✨ 

Snacking is a common way to bridge the gap between meals. Try these convenient options featuring @GOODTHINS crunchy gluten free certified & non-GMO Project verified snacks. Enjoy alone or pair with produce and protein, like nut butter, hummus or salmon. Which one do you want to try? #snackbox6ways  #snackdeliciouslyglutenfree #nutritonbymia

Here’s how you do it: Start with 1 serving of @GOODTHINS sea salt Corn Snacks and choose your pairing.

🥒Garden fresh: 4 mini bell peppers, 1 cup cucumber, 1 tbsp yogurt ranch
🍇Grapes & cheese: 1/2 cup grapes + 1/2 oz. mozzarella cheese
🌱Mediterranean: 5 kalamata olives, 1 tbsp olive hummus, 1/2 cup celery
🍓PB & Berries: 2 tsp peanut butter, 1/4 cup strawberries, 1/4 cup raspberries
🍅Caprese: 1 oz. Mozzarella pearls, 8 cherry tomatoes, 5 basil leaves
💜Smoked salmon: 1 tbsp cream cheese, 1/2 oz. smoked salmon, 4 slices red cabbage or onion
100 cal snacks✨What’s your fave? #100caloriesn 100 cal snacks✨What’s your fave? #100caloriesnacks #RDeats #nutritionbymia⁣⁣
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🥝2 kiwis⁣⁣
🍅Caprese bites: 4 basil leaves, 3/4 oz. provolone + 1/4 cup cherry tomatoes⁣⁣
🥜PB&J brown rice cakes: 1 brown rice cake + 1 tsp PB + 1 tbsp jam⁣⁣
🍓Chocolate hazelnut-stuffed strawberries: 6 strawbs + ⁣2 tsp chocolate hazelnut spread⁣⁣
🥕Veggie & Greek yogurt ranch cup: 1 tbsp Greek yogurt ranch + 1/2 cup carrots, 1 cup cucumber, 1/2 bell pepper⁣⁣
🍉2 cups watermelon
Plant protein snacking ✨What's your go-to plan Plant protein snacking ✨What's your go-to plant-based snack? 🌱 I am loving the @simplyprotein Cookie Bars that satisfy my sweet cravings & the Crunchy Bites as a protein-packed chip swap. 🍪 All the @SimplyProtein snacks are ✔️gluten-free, with ✔️0-3 grams of sugar, ✔️11 or more grams of plant-based protein, and ✔️no artificial ingredients.

Some other plant protein snacks I am currently loving are edamame with lemon + sea salt & hummus-stuffed mini bell peppers with everything bagel seasoning. 🌱🫑🍋#plantbasedsnacks #plantprotein #lowsugar #simplyproteinpartner #ad #nutritionbymia
Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
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🌯Burrito: flour tortilla, chicken, brown rice, romaine, fajita veggies, corn & tomato salsa.⁣
🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

🥔Air-fried french fries: russet potato thinly sliced and air-fried with oil with a pinch of salt.
🍟Deep fried french fries: higher in calories & sautéed fat since they are made with oil & flour.

🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
It’s National Heart Month ❤️ What we eat has It’s National Heart Month ❤️ What we eat has a huge impact on the health of our heart. Today I shared my evidence-based heart healthy eating tips & 3 easy meal prep recipes in 30 segments airing across the country this week and next. Catch the recap on nutritionbymia.com. ✨📺#hearthealthmonth #hearthealthydiet #mediatour #nutritionbymia
APPLE 6 ways 🍎Try these sweet snacks with benef APPLE 6 ways 🍎Try these sweet snacks with benefits, a good source of fiber + vitamin C, like baked bloomin’ apples, apple cookies & apple nachos made with @thecosmiccrisp apples a cross between Enterprise & Honeycrisp. What your fave way to enjoy apples? I love any style baked with cinnamon. ✨ #apples6ways #fiber #vitaminC

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