BLS Nutrition Consulting, LLC

02/16/2023

Classic Vanilla Pudding with raspberry mouse and dark chocolate.

Ingredients

1 cup unsweetened almond milk (or other milk)
1/3 cup chia seeds
1 tsp vanilla extract
2 tsp maple syrup
1/2 cup raspberries
2 pieces 85 % dark chocolate
Directions
Prep
Add milk, chia seeds, vanilla, and maple syrup to a mason jar with a lid. Shake vigorously and let stand for 5 minutes. Shake again and place in refrigerator for a minimum of 30 min or overnight.
Remove pudding from refrigerator, and stir. Add milk if the consistency is too thick.
Blend raspberries in a blender or mash them with a fork.
Prepare your chia by layering chia pudding and raspberry mouse. Finish with shredded dark chocolate.

Notes
Garnish with your favorite fruit, nuts, and coconut flakes. Fruits can be fresh or frozen.
You can substitute maple syrup with a sweetener of your choice.
Chia pudding will last up to 5 days in the refrigerator in an airtight container.

11/22/2022

Happy Thanksgiving!

Roasted carrots with fresh rosemary, pomegranate seeds, pistachios, and goat cheese are a great side dish for the upcoming holidays.

🥕Carrots are low in sodium.
Diets low in sodium may reduce the risk of high blood pressure.

🥕Carrots are high in vitamin A, a fat-soluble vitamin.

Vitamin A is important for normal vision, the immune system, reproduction, and growth and development. Vitamin A helps your heart, lungs, and other organs work properly.
Carotenoids are pigments that give their color to yellow, orange, and red fruits and vegetables. Your body can convert some carotenoids into vitamin A.

This recipe is for 6 people.

Ingredients
* 2 lb rainbow carrots, peeled
* 2 Tbs olive oil
* 1 tsp rosemary, fresh
* 1/8 tsp paprika
* 1/4 tsp salt
* 1/4 tsp pepper
* 1/4 cup goat cheese, crumbled
* 1/3 cup pomegranate seeds
* 1/3 cup pistachios, chopped

Directions
Prep
1. Preheat oven to 375°F.
Make
1. Arrange carrots in a single layer on a baking sheet.
2. Drizzle with olive oil and sprinkle with rosemary, paprika, salt, and pepper. Toss to coat all sides of the carrots.
3. Bake for 45-60 minutes or until carrots start to get brown and are tender when poked with a fork. Allow cooling for ~5 minutes.
4. Transfer to a serving dish and garnish with cheese, pistachios, pomegranate seeds, and fresh herbs of choice just before serving.

Enjoy!

Recipe credit: dietitian Debby.
Questions about 🥕carrots, ask me in the comments 🙂

🥕

11/14/2022

08/30/2022

Melony to super zdrowe owoce. Nawadniają w letnie upały, bogate w błonnik, nisko kaloryczne i bogate źródło witamin i minerałów.

Bardzo przyjazdne dla osób z cukrzyca bo 15 g węglowodanów jest w 1 cup melona i możesz śmiało go dodać do zdrowego śniadania.

Myjesz melony przed obraniem?

06/24/2022

Ideas for this yogurt bark are endless. Try your favorite fruits and let me know how they taste 🙂 How about dark chocolate chips, pistachios, and fresh mint? Or mango, coconut flakes, and pecans? Happy Summer! ☀️☀️☀️

03/14/2022

Are you wondering what type of oats to choose?
⬇️
Oat Groats?
Steel-cut/Irish?
Scottish oats?
Old fashioned or rolled?
Instant/quick?
🤷‍♀️ Go and figure! 🙂

The nutritional benefits of different types of oats are similar. However, they may affect your blood sugar differently. 🩸🩸🩸

If you have prediabetes or diabetes, choose groats or steel-cut oats. Their glycemic index is lower because they are less processed.

Eating oatmeal reduces the risk of coronary heart disease because oats contain a soluble fiber called beta-glucan.

This special fiber helps lower cholesterol because it binds to cholesterol-rich bile acids in your intestine and removes them from the body.
❤️ ❤️ ❤️

There are endless ideas on how to make your oatmeal taste delicious.

Bloody orange 🍊, pistachios, dark chocolate 🍫, and cinnamon are some of my favorite toppings.

Comment what your favorite is?

Oatmeal helps with weight loss, too, because of the fiber content. 🙌 🙌 🙌