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Nutrition By Mia

News 4 Jacksonville: Host a Healthy Fourth of July

June 28, 2019

Yucatan Guacamole, Thrive Algae Oil, Little Northern Bakehouse, US Highbush Blueberry Council little blue dynamos, True Lemon

Toady I shared tips to host a healthy fourth of July on News 4 Jacksonville!

Patriotic produce platter

My first party tip is to serve a patriotic produce platter. I shared sliced red pepper, jicama sticks and chunky, full of flavor Yucatan Guacamole made with Hass avocados. It comes in 5 different flavors – Authentic, Mild, Spicy, Organic and the new Restaurant Style which is the chunkiest, my favorite – perfect for parties.


Patriotic salad

Next I shared a patriotic salad. Most store-bought dressings are high in sugar and unhealthy fats so I make my own with Thrive Algae Oil which is this versatile neutral tasting oil that has a more good monounsaturated fats than any other cooking oil – you can find it on Amazon, Earth Fare, Walmart, Target and Publix. Pour that over our salad and give it a light toss.

Better for you burger

Next I shared black bean burgers with millet and chia buns by Little Northern Bakehouse. The buns are certified gluten free but have the same light texture, taste and consistency of regular bread.Plus they’re allergy friendly, non-gmo and plant-based with no dairy or eggs.

Blueberry ricotta parfaits

For dessert I shared ricotta parfaits made with blueberries, which are the ultimate on the go summer snack and ingredient. Blueberries contain 4 essential nutrients fiber, manganese and vitamins C and K along with phytonutrients. And according to new research published in the American Journal of Clinical Nutrition, just one handful of blueberries per day may improve heart health in individuals with metabolic syndrome.

Patriotic Spritzers

Finally I shared patriotic spritzers. Start with sparkling water, then add the True Lemon Lemonade packets – these have 10 calories each, come in 9 flavors limeades as well and are made with citrus fruits, no artificial sweeteners or ingredients. I also love these on the go, they’re a delicious way to drink more water in the summer. Then add your fruit and herbs.

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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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🥗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.
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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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