Nutrition By Mia

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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Apple Spice Pancakes

AUTUMN is in the air… can you feel it? These apple-spiced pancakes embody everything that we love about this season- a hearty breakfast, slowly simmered apples infused with warm spices, and dishes that features flavorful seasonal produce.  Nutrition Apples: Apple polyphenols help balance gut flora which is important because an imbalance…
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Nutrient Series: Riboflavin

Riboflavin is a water-soluble B vitamin with a vital role in growth, red blood cell production, and energy metabolism. Because riboflavin is unstable with light exposure and alkaline conditions (baking soda), riboflavin-containing foods should not be stored in glass containers, exposed to light. I like to reiterate that nutrients work in synergy…
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Chocolate Peanut Butter Overnight Oatmeal

Chocolate and peanut butter just go together. Who says they can’t be a part of a healthy and balanced breakfast? I figured this classic combo would be a nice way to ease out of summer into fall. This recipe is so easy to prepare the night before a busy work…
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