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Nutrition By Mia

Breakfast

Breakfast

Entrees

Entrees

Sides

Sides

Desserts

Desserts

Beverages

Beverages

Snacks

Snacks

Pecan Pie Smoothie

October 21, 2014

Who knew that a smoothie could taste like pie? So happy to see this recipe featured by Women’s Health Magazine! [yumprint-recipe id=’46’]

Fall Produce Guide: Root Vegetables

October 21, 2014

Root vegetables are underground plant parts, including true roots like tuberous roots and taproots as well as non-roots like tubers and bulbs. They are characterized by their high fiber and starch content and a slew of nutrients that keep us healthy. With the changing seasons, these high-quality carbohydrates can easily sub…
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Oat & Spelt Pumpkin Scones

October 18, 2014

Scones are probably one of my favorite baked goods. I adore the flaky, buttery taste paired with a hint of sweetness. Something I love to do with girlfriends is enjoy high tea with finger sandwiches, bite-sized pastries and fresh scones. I almost always book high tea for my younger cousin…
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Blanched and Roasted Almonds

October 16, 2014

Things you will almost always find in my purse: wallet, car keys and raw almonds. Nuts are just about the handiest on-the-go source of protein and healthy fats to help keep hunger at bay in between meal times. I like a variety of types but almonds are definitely at the…
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Fall Produce Guide: Apples

October 14, 2014

My seasonally-attuned tastebuds are craving apples as of late. With over 7000 (!!) different varieties, it’s hard to chose a favorite. I’m a pink lady lover myself, but I’ve never met an apple I didn’t like.

Kabocha Squash Waffles

October 12, 2014

“I’m so happy that I live in a world with Octobers” was all I could think about while whipping these up on a Sunday morning. Kabocha squash was one of the most recent squashes I was introduced to and it has quickly become my favorite.

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Latest Posts

Tips and Tricks for Keeping Healthy New Year’s Resolutions

Tips and Tricks for Keeping Healthy New Year’s Resolutions

CBS Las Vegas: Healthy New Year

CBS Las Vegas: Healthy New Year

NBC Houston: Healthy Eating Tips for 2021

NBC Houston: Healthy Eating Tips for 2021

Bloomin’ Apples

Bloomin’ Apples

Oat Cinnamon Rolls

Oat Cinnamon Rolls

6-Ingredient Flour-Free Brownies

6-Ingredient Flour-Free Brownies

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THE DOCTORS: Wellness Hacks

NEWS 4 JACKSONVILLE: Healthy Holidays

ABC 4: Healthier Halloween

National SMT: Cholesterol Awareness

ABC 4: national breakfast month

CBS WTOC: Pecan SNACKING

FOX DENVER: Father’s Day Brunch

FOX NEWS: HOLIDAY EATING TIPS

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
Sharing easy ways to eat healthier in the new year Sharing easy ways to eat healthier in the new year on @8newsnow @lvnowtv 🥕🥒🍎Tune in for smart snacking and cooking tips plus how to make bell pepper chip sheet pan nachos & bloomin’ apples✨#healthynewyear #lasvegas #smartsnacking #nutritionbymia
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.
New week, new #dayofeats ✨ #RDeats #nutritionbym New week, new #dayofeats ✨ #RDeats #nutritionbymia

🫐BREKKIE: oatmeal waffles with yogurt, blueberries & sliced almonds
🥑LUNCH: cauliflower “chip” sheet pan nachos roasted with paprika, garlic and cumin. Topped with red onion, cherry tomatoes, bell pepper, black beans, chicken, cheese & guacamole.
🥒SNACK: snack box with carrots, bell pepper, celery, whole grain flax crackers & tuna salad with chocolate.
🥕DINNER: @realhomechef honey garlic chicken meal kit ready in 15 min and comes with pre-measured ingredients.
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!

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