Healthy Kitchen R and D

New Year’s Eve is a time for celebration, reflection, and of course, delicious food! But who says party food can’t be both tasty and healthy? If you’re looking for a simple yet nutritious dish to share with friends and family as you ring in the new year, this Greek Yogurt Avocado Dip is the perfect choice. It’s creamy, flavorful, and pairs wonderfully with colorful veggie sticks. You can use regular Greek yogurt, or a plant based option like this one from Kite Hill . It’s quick to whip up  l eaving you more time to enjoy the festivities .  So grab your veggie sticks, dip in, and toast to a happy and healthy new year! Greek Yogurt Avocado Dip Ingredients: (Choose organic and locally sourced when available) 1 ripe avocado , mashed 1 cup plain Greek yogurt (optional to choose plant based greek yogurt, such as Kite Hill ) 1 small garlic clove , minced (optional for added flavor) Juice of 1 lime 1/4 teaspoon cumin (optional for added flavor) Salt and pepper , to taste Chopped fre...

Another busy weekend in the books, and I’ve been finding myself eating on the go more often than I’d like. When time is tight, one of the easiest and most portable meals is a smoothie. It’s quick, convenient, and endlessly customizable to suit your taste or nutritional needs. Lately, my “go-to” has been a Chocolate PB&J Smoothie. This blend is not only delicious but also loaded with protein and fiber to keep me energized through long, hectic days. The combination of creamy peanut butter, rich chocolate, and sweet berries is a comforting throwback to the classic sandwich, but with a healthy twist. What I love most about this smoothie is its versatility. You can swap out berries for what you have on hand, adjust the sweetness to your liking, or even add a handful of spinach for an extra boost of nutrients. It’s a lifesaver for busy weekends and makes staying on track with healthy eating so much easier. If you’re looking for a new smoothie to add to your rotation, give this one a try....

Does your calendar feel like it’s about to burst with all of the year-end events?💥 Between holiday parties, work deadlines, and family commitments, it can feel impossible to stay on top of everything. With winter break just around the corner, many of us are rushing to squeeze in as much as possible. That’s where meal planning and prep come to the rescue!   By taking a moment to look at your schedule and plan your meals, you can save time, reduce stress, and stay on track with your health goals during the busiest time of the year.  The key? Focus on recipes that are: ✔️ Ready in 30 minutes or less ✔️ Packed with whole, nutritious ingredients ✔️ Absolutely delicious Working with a Registered Dietitian can help you with meal planning and scheduling. 👍  Here’s one of my go-to meals that checks all the boxes: Turkey Veggie Skillet Dairy Free, Gluten Free Ingredients: (Choose organic and locally sourced when available) 1 pound ground turkey 2 zucchinis, chopped 1 onio...

With Thanksgiving behind us, we’re officially one step closer to making it through the holiday season. Just one month to go! Since so much of this time of year revolves around food, it can be one of the most challenging periods to maintain healthy habits. But here’s the good news: you don’t have to wait until January 1st to set a goal. In fact, the next four weeks are a great time to incorporate healthy changes. When setting goals, small , specific , and realistic changes are the best way to set yourself up for success. For example: Aim to maintain rather than lose weight this month. Commit to a minimum  5-10  minutes of daily exercise —we can all find 5-10 minutes during the day, right? Doesn't feel like a lot, but remember: something is better than nothing.  Choose a fruit or veggie for your snack to boost nutrients. Balance indulgences: drink one glass of water for every glass of celebratory wine . Remember, your goals don’t have to be complicated. Even small steps...