4 Southern Staples, 4 Ways Cover

4 Southern Staples, 4 Ways E-Cookbook Launch

4 Southern registered dietitians redefine Southern cuisine in this 4 Southern Staples, 4 Ways E-Cookbook. There’s so much more to Southern food than fried foods, biscuits and gravy, and we hope to inspire you to embrace one of our country’s most iconic and beloved cuisine!  You guys!!!! The day has finally come to introduce youRead more

Cauflilower buns (gluten-free, dairy-free)

Cauliflower Buns (Gluten-Free, Dairy-Free)

A gluten-free alternative to traditional hamburger buns that you can pick up with your hands! These low-carb cauliflower buns are super easy to make and taste exceptional!  As I’ve mentioned, the majority of the clients I counsel have multiple food allergies/sensitivities, with gluten and dairy being two of the most common triggers. Of all the foods,Read more

Tofu Frittata with Teriyaki Sauce

Tofu Frittata with Teriyaki Sauce

Asian meets Italian in this quick and easy, tofu frittata. Drizzle with teriyaki sauce and you’ve got yourself a meal you can enjoy anytime of the day!  My mornings are the least crazy and my most favorite time of day. Yup. You read that correctly. It’s when my mind is the sharpest (guess when I’mRead more

Vegetarian Arugula Chickpea Power Salad

Vegetarian Arugula Chickpea Power Salad

I’m totally OBSESSED with tomatoes right now. One of my clients so graciously brought me some of the most gorgeous heirloom tomatoes from her garden the other day, and I just wanted to kiss her. Let that be a warning to anyone who brings me fresh produce. It may just happen one of these daysRead more

4 healthy ways to handle food cravings

4 Healthy Ways to Handle Food Cravings

In a previous post, I talked about sugar, its effects on hormones, and how to deal with sugar cravings. Today I want to expand upon that topic and talk about hunger vs. cravings and how to handle the latter in a healthy way. These past couple of weeks, I’ve wanted a bowl of ice creamRead more

Greek Salmon Salad with Tzatziki Sauce

Cook Once, Eat Thrice {Meal Prep Friday}: Salmon + Tzatziki Sauce

As I write this, my mind is running a million miles per minute. And if you don’t know what I mean by that, oh teach me your zen ways! I admit. A part of me compels me to tell you this in hopes that I’ll get away with grammatical errors. However, it’s mainly to announceRead more

Sunny Greek Quinoa Breakfast Bowl

Sunny Greek Quinoa Breakfast Bowl

Start your day right with this Greek quinoa breakfast bowl topped with a sunny side up egg. You’ll fall in love with this flavorful and nutritious bowl!  Disclosure: I received coupons for free samples of Davidson’s Safest Choice Eggs mentioned in this post. By posting this recipe I am entering a recipe contest and amRead more

Smoothie Bowl

How to Make a Healthy Smoothie Bowl

Did you have breakfast this morning? I hope the answer is yes because you know how I feel about the most important meal of the day! 😉 Back at the beginning of the year (how is it June already?!?), I took on the challenge of varying up my breakfast routine. All the “expremient” really didRead more

Mediterranean Lentil Salad with Grape-Mint Vinaigrette

Mediterranean Lentil Salad with Grape-Mint Vinaigrette

A quick and easy vegetarian side dish, this Mediterranean lentil salad with grape-mint vinaigrette is the perfect make ahead recipe that tastes better with time. Made with 1oo% Welch’s grape juice, the vinaigrette can be added to just about any salads!  Ahh..fresh Concord grapes… You can search high and low for these purple berries (yes, theyRead more

Chicken Shawarma Quinoa Salad

Cook Once, Eat Thrice – Grilled Chicken Shawarma

Welcome to another edition of Cook Once, Eat Thrice. In case you missed it, check out this slow-cooker sesame orange chicken from last week. As I shared in my previous post, I’ve been spending much time in the kitchen developing both gluten-free AND dairy-free recipes for my clients. Personally, not adding cheese to my creationsRead more