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the holistic dietitian blog

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I think many would agree that there’s a right way and a wrong way to do smoothies. There’s certainly an art to it. There has a be a good texture, perfect temperature, and a great mesh of flavors. Nutritionally speaking, there’s more than one way to mess up a smoothie. In my last blurb, I […]

Wellness

How to Build a Better Smoothie

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Sole. Pronounced Solay. An electrically-charged elixir containing 84 trace minerals that can fully penetrate your cells, leaving your body nourished and fully hydrated. Other benefits include: Improves hydration by providing trace minerals and electrolytes Improves mineral status of the body Reduces muscle cramps Helps balance blood sugar Supports hormone Helps balance blood pressure Improves sleep […]

Recipes

[Recipe] Sole

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Morning rise salmon bowl INGREDIENTS5 baby red potatoes, quartered8 oz leftover or smoked salmon1/2 cup mushrooms, sliced2 cups fresh spinach leaves, washed and dried2 tablespoons mayonnaise1 teaspoon lemon juicedash paprikabuttersalt & pepper2 fried eggs PREPARATION1. Cook potatoes. Preheat oven to 425 degrees. Toss potatoes with melted butter, salt and pepper. Spread across baking sheet in […]

Recipes

[Recipe] Salmon Bowl

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I was shopping at Central Market the other day when I came across a “superfood chocolate drink.” Needless to say that I picked it up. I actually enjoyed the drink but challenged myself to recreate it at home, super-charging in even more with wholesome nutrition. Call this a chocolate drink or chocolate milk, but whatever […]

Recipes

[Recipe] Supercharged Chocolate Drink

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I hate meal planning. There, I said it. I am a dietitian and foodie, but also a wife and mom. And I hate sitting down to plan out my meals. (Now that I’m confessing, I also hate to grocery shop.) I used to try to convince myself that I enjoyed meal planning. It’s true, I […]

Recipes

How I Save Half an Hour on Meal Planning

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There is something about chocolate pudding that brings back childhood memories. This is a simple and easy dessert that is also packs a nutrition punch. The consistency is a bit thicker than pudding but more dense than mousse. Beef gelatin contains an array of amino acids for muscle growth, joint health, supports growth of hair, […]

Recipes

[Recipe] Chocolate Mousse

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This chocolate shake is one that I happily make for my little guy when he asks for his “shake.” It’s packed with some healthy fats and a boost of protein to support his growing body and mind. It’s a nice treat that you wouldn’t expect to call “healthy.” As you read the ingredient list, you’ll […]

Recipes

[Recipe] Almond Butter Cup Shake

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This is one of my favorite recipes using my primal ground beef I get from ROCK Farmers Market. Primal ground beef is regular ground beef mixed with organ meats (liver, heart, kidney) from grass-fed and grass-finished cows at K Bar K Ranch in Pottsboro. I love this stuff because I can sneak organ meats into […]

Recipes

[Recipe] Beef Stir-fry over Cauliflower “rice”

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Eat like your great grandma ate. Bone broth is a traditional food that has been around for centuries. Many societies around the world still consume bone broth on a regular basis. This mineral-rich infusion is made by boiling bones of healthy animals with vegetables, herbs and spices and an acid, which helps pulls the vitamins, […]

Recipes

[Recipe] Bone Broth

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I used to eat cereal for breakfast every day. It was a quick breakfast that I could scarf down as I was scrambling to get ready for school or for work. And plus, it’s what “they” say is a healthy breakfast, right?! Not so much. Cereal boxes are slathered with all sorts of marketing ploys, […]

Wellness

Thinking outside the {cereal} box

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