Nutrition By Mia

What’s in Season: Autumn

    There is so many reasons to love this time of the year but naturally, I am all about the seasonal produce. The seasonality of food refers to the time when food is at its peak in terms of harvest. Eating in season is associated with enhanced flavor, nutrition, and affordability. What’s…
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Healthy Pumpkin Bread

You don’t have to ask me twice to whip up a healthy batch of homemade pumpkin bread, it’s just about my favorite recipe to make when the leaves start to change colors. It is finally starting to cool down here in Charleston after a hot and humid summer. That means…
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Wild Salmon Cakes

  I am always looking for innovative ways to prepare proteins. Salmon “cakes” are becoming increasingly popular so I thought I would try my hand at a recipe. Salmon offers high biological value protein, which we know is important for our hair, nails, tissue repair and needed to make important enzymes and hormones….
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Baked Blackberry Oatmeal

  Can you tell I’m squeezing out every ounce of summer that I can? Autumn may be officially starting this week but lucky for me, organic berries are still stocked in local Charleston grocery stores- no complaints about that! Baked oatmeal is one of those low-hassle breakfasts you can prepare…
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Nutrient Series: Niacin

This water-soluble B vitamin plays an essential role in energy metabolism and maintaining a healthy nervous system. Niacin was initially recognized as a factor necessary to prevent pellagra (a pigmented rash). This deficiency was first characterized in populations who subsisted on a corn-based diet. The corn has high leucine content, an…
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Rosemary Chicken and Summer Vegetables

One-pot meals are the best, who wouldn’t agree? I’m still crazy about summer vegetables like zucchini and yellow squash so using them as a vehicle for seasonings and to complement a protein, just seemed like the appropriate action for a quick and healthy dinner. If you are running short on time during…
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