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8 Essential Spice Blend Recipes to Make at Home

October 20, 2020 by Katy Maher 1 Comment

Blog Banner for Spice Blend Recipes

Mixing things up in the kitchen can be daunting when you’re in a cooking rut. Buying expensive blends of exotic-sounding spice blends can be a waste of money if you’re unsure if your family will enjoy it. These eight essential spice blend recipes are easy to make and can be mixed up in bulk to […]

Filed Under: Kitchen, Uncategorized

A Dietitian’s 6 Favorite Kitchen Tools for Whipping Up Balanced Meals

July 16, 2020 by Katy Maher Leave a Comment

kitchen tools

I share with you my 6 favorite (and arguably must have!) kitchen tools to help make balanced meal prep a breeze.

Filed Under: Kitchen Tagged With: kitchen, tools, utensils

Balanced eating: one dietitian’s approach

May 27, 2020 by Katy Maher Leave a Comment

balanced eating approach

Finding balance means way more than eating healthy all the time. Balanced eating is one thing, but we must look at the bigger picture.

Filed Under: Balance, Health

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🍪🍎How are you staying balanced this week?!⁠
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I never necessarily plan for the sweets or snacks, but when I want them I eat them and that's what keeps me balanced! ⁠The best way to curb those cravings is to eat the thing you crave! Then go back to your regularly scheduled meals 🙂 ⁠
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Stay balanced and stay healthy my friends!⁠
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♥️🍸🥕⁠
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#balancedeating #nutritiontips #imperfectlybalanced #factsnotfear #curbthecraving #findyourbalance
🤤Sending out some recipe inspo today!!⁠ .⁠ 🤤Sending out some recipe inspo today!!⁠
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Are you heading to the grocery this week - or ordering Instacart? Add these items to your real or virtual cart 😀⁠
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Ground turkey - 2 pounds⁠
Onion - 1 white⁠
Mushrooms - 1 pint⁠
Garlic - a couple cloves⁠
Worcestershire sauce - 1 T⁠
Ketchup - 1/2 cup - ish (save a bit to drizzle on top)⁠
Panko crumbs - 1 cup⁠
Eggs - 2⁠
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Dice up those veggies, mix everything together, drizzle some ketchup, and bake at 400 F for 50 minutes or until cooked through. Use a 9x13 baking dish and shape meat into a loaf to bake! Add a starch and a veg and you've got yourself a balanced meal 🍽️⁠
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#balancedmeals #imperfectlybalanced #easydinners #easyrecipes #mealprep #balancedeating #balancednutrition #eatforhealth ⁠
Check out my stories to see how easy it is to make Check out my stories to see how easy it is to make this yummy tomato soup!!
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#tomatoseason #tomatosoup #easysouprecipe #tomatorecipes #easymeals #easyrecipe #easydinner #easylunch
Meatless Monday - on a TUESDAY 🤯⁠ .⁠ .⁠ I Meatless Monday - on a TUESDAY 🤯⁠
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I know - crazy. But plant based proteins are for any day of the week! If you've been thinking about incorporating more plant based proteins into your diet - don't wait any longer!⁠
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⭐ Did you know that moving toward a more plant forward diet can help increase fiber intake, and reduce saturated fat intake? Both can help reduce risk of developing conditions such as heart disease or certain cancers. ⁠
⭐ 1/2 cup of beans contains about 7 g of protein (same as 1 oz of beef or chicken) PLUS provides fiber? ⁠
⭐ Nuts, while high in calories, are a good source of protein AND healthy fats. Consume in small amounts (a great snack!) because a little bit goes a long way. ⁠
⭐ Some plant based foods are COMPLETE PROTEINS. That's right, they contain all the essential amino acids. Soy and quinoa are just 2 examples. ⁠
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How are you incorporating plant based proteins into your routine? Needs inspiration?! Let me know below what you're doing or which types of proteins you need inspiration for!⁠
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#healthtips #nutritiontips #balancedlife #eatgoodfeelgood ⁠
#balancedeating #plantforward #balancedmeals #plantforwardnutrition #nutritionmatters #factsnotfear #plantbasedeating
🙋🏻‍♀️ Anyone else doing a taco Tuesday 🙋🏻‍♀️ Anyone else doing a taco Tuesday?!
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Our taco craving fell on a Tuesday this week - so a true taco Tuesday in this household today! Tacos are one of our favorite go to meals because they are quick and essentially a balanced meal all wrapped up 🙂
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Let’s break it down:

➡️tortilla = carbs - that life giving energy 
➡️meat = protein - working non stop to regulate countless metabolic processes 
➡️veggies = fiber and vitamins - support good digestion and a strong immune system 
➡️olive oil (veggies sautéed in) = healthy fats - protect our cell membranes and transport fat soluble vitamins 
➡️cheese and salsa because why not!
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Do you have any family meal traditions? Pizza Friday?! New recipe Wednesday? Let me know below!
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#dietitianeats #dietitianapproved #dietitianlife #rdsofinstagram #dietitiansofinstagram
#balanced #balanceddiet #balancedmeals #balancedeating #mealideas #mealprepideas #mealpreplife #mealprepdaily #easyrecipesathome #easydinner #easymeals #easyrecipe #healthmatters #nutritionfacts #nutritionguidance #nutritionmatters #nutritionadvice
⭐I've been slacking on here y'all - but I will b ⭐I've been slacking on here y'all - but I will be back!⭐⁠
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For those that don't know, I work on a college campus and classes technically started on the 24th (but now 2 weeks virtual) and the 24th seems like over a month ago. ⁠
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For those that work in food service, you know what I'm talking about!⁠
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Despite the long hours and craziness, I do like my job. And much of what I post on here is an extension of what I get to do everyday at my job.⁠
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1. Teaching students about the importance of balanced eating.⁠
2. Educating on simple, healthy recipe ideas - learning life skills to help them make lifelong healthy habits.⁠
3. Dispelling nutrition myths that come from diet culture to hopefully reduce it's grasp on a young adult population.⁠
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See you all soon and thank you for being here!⁠
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♥️🍸🥕⁠
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#healthychanges #healthmatters #nutritionfacts #nutritionguidance #nutritionadvice #factsnotfear #foodservicelife ⁠
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