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Skillets 3 Ways

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Mahalo for the memories (& amazing food) 🌺🏝🌊#maui #islandlife #happyplace @fairmontkealani

Full for minutes vs full for hours (swipe 👉 )✨Try these fullness hacks (bumping up the fiber/volume, protein & good fats) while keeping calories the same. #fullnesshacks #nutritionbymia

🧇Waffles: use whole grain flour instead of white for more fiber and protein. Instead of maple syrup which adds carbohydrates/ added sugar, banana adds natural sweetness along with key nutrients like fiber & potassium. Nut butter adds plant protein & good fats.

🍞Toast: use whole grain sprouted toasted instead of white to bump up the fiber, protein & bioavailable vitamins & minerals. Replace one egg white with a whole egg to add fat and nutrients (egg yolks are the most nutrient-rich part of the egg), and tomato for flavor and extra fiber.

🍓Fruit bowl: instead of plain fruit, cut the serving in half and add cottage cheese or yogurt for a dose of protein & calcium.

Skillets 3 ways ✨for sweet + savory lovers 🍳🫐🍅🌮🍝 Combos made with ✔️chickpea pasta - a good source of fiber & plant protein, ✔️walnuts - a good source of omega-3 fats, ✔️blueberries - an antioxidant powerhouse & ✔️ @freshcravingssalsa refrigerated salsa - an easy way to add flavor for very little calories. Which one do you want to try? Recipe deats below👇 #skillets3ways #1skilletmeal #easymeal #RDeats #nutritionbymia

WHAT YOU’LL NEED:
🍅Salsa, egg & sweet potato skillet
1 sweet potato, diced
1/4 cup shredded cheese
2 eggs
1/4 cup Fresh Cravings Salsa
fresh cilantro

🌮Taco pasta skillet
2 oz. chickpea pasta
1/3 cup black beans
1/3 cup corn
1/2 cup cherry tomatoes, chopped
1 tsp taco seasoning
fresh cilantro

🫐Blueberry walnut oat skillet
1/2 cup blueberries
1/4 cup walnuts
1/2 cup oats
3/4 cup oat milk
1/2 tsp baking powder
1 tbsp maple syrup
1 egg

WHAT TO DO:
🍅Salsa, egg & sweet potato skillet: sauté sweet potato in a pre-greased skillet over medium-high heat until tender and slightly crisp. Stir in salsa and make two wells for the eggs. Gently crack eggs in and cover with a lid until eggs are cooked, about 2-3 minutes. Top with cheese & fresh cilantro.

🌮Taco pasta skillet: cook pasta and add to the skillet with remaining ingredients. Stir until combined. Add cheese at the end (optional) and cover with a lid until melted.

🫐Blueberry walnut oat skillet: Preheat oven to 350 F. Add all ingredients except blueberries and walnuts to a food processor and process until smooth. Fold in walnuts and blueberries by hand at the end and transfer to the skillet. Bake for 18-20 minutes or until set.

Freshly baked banana bread with a streusel topping

Freshly baked banana bread with a streusel topping. ✨🍌🍞#bananabread #islandeats #maui #nutritionbymia

Everything tastes better out of a pineapple 🍍#i

Everything tastes better out of a pineapple 🍍#islandlife #islandeats #cheers #nutritionbymia

Mug cakes - 3 ways (swipe) ✨Birthday Cake, Choco

Mug cakes - 3 ways (swipe) ✨Birthday Cake, Chocolate Chip or Blueberry Lemon? 🍪🍰🫐🍋Try these single-serve desserts made with better-for-you ingredients including @flourish_flour which adds 5x more fiber (prebiotics for gut health) & has fewer net carbs than all purpose flour. Recipe deats below 👇#mugcake #dessertwithbenefits #singleservedessert #nutritionbymia

WHAT YOU’LL NEED:
🍪Chocolate chip: 1/2 cup Flourish Flour, 1 banana, 1 egg, 1 tbsp maple syrup, 1/2 tsp baking powder, 1 tbsp chocolate chips, 1 tbsp PB
🍰Birthday cake: 1/2 cup Flourish Flour, 2 tbsp coconut yogurt, 1 egg, 1 tbsp coconut sugar, 1/2 tsp baking powder, 1 tbsp coconut oil, 1 tsp pure vanilla extract, Rainbow sprinkles
🫐Blueberry Lemon: 1/2 cup Flourish Flour, 1 banana, 1 egg, 1 tbsp manuka honey, 1/2 tsp baking powder, 2 tbsp lemon juice + zest, 1/3 cup blueberries

WHAT TO DO:
🍪Chocolate chip: Blend all ingredients together in a food processor except chocolate chips. Fold in chocolate chips by hand and pour into a pre-greased mug or ramekin. Bake for 15-20 min at 350 F.
🍰Birthday cake: Blend all ingredients together in a food processor except yogurt & sprinkles. Fold in sprinkles by hand and pour into a pre-greased mug or ramekin. Bake for 15-20 min at 350 F. Top with yogurt.
🫐Blueberry lemon: Blend all ingredients together in a food processor except blueberries and lemon zest. Fold in blueberries & lemon zest by hand and pour into a pre-greased mug or ramekin. Bake for 15-20 min at 350 F.

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