Alpine Nutrition

Alpine Nutrition I help active women deal with through Offering online workshops, seasonal retreats, and individual nutrition counseling.

Creator of the Savor Food and Body Podcast. and SAVOR model of healing. Join the SavorFood&Body community!

03/12/2026

Afternoon snack attack! - 2 quick protein and fiber-rich recipes

Crunchy, Salty Beans

1 can soy beans or chickpeas, rinsed and drained
1/4 tsp salt

Toss to combine and spread in a thin layer on a sheet pan lined with parchment paper. Roast at 425ºF (220ºC) for about 15-20 minutes, until golden and crunchy.

Homemade Baked Tortilla Chips

6 corn tortillas, preferably organic, cut into 6-8 wedges each. Toss with 1 TB olive oil and 1/2 tsp salt.
Spread in a single layer on a sheet pan lined with parchment paper. Bake at 425ºF (220ºC) for 10-15 minutes, until golden and crispy.

Use with your favorite bean dip, or melt some cheese on top for a quick snack.

Which one of these will you try?

03/11/2026

Is this dried fruit the secret ingredient for better bone health?

As we age, maintaining bone density becomes critical. In the US, millions of women over 50 face osteoporosis, but emerging research suggests a simple dietary addition could help. Eating just 4-6 prunes daily has been shown to slow bone loss and may help prevent fractures in post-menopausal women. Beyond bone support, prunes aid digestion and keep you feeling full longer.

Will you be adding prunes to your snack routine?

03/10/2026

“I wanted to eat better this year!” Sound familiar? Wondering where your resolution went over the dark, cold days of winter? Remember: every day can be a New Year if you want it to be. Reset and re-center with these delicious, healthy nachos! (Yes… NACHOS!)

Mole Nachos

Mole Sauce - Inspired by Bad Manners Cookbook

2 ½ cups vegetable broth (low-sodium)
1 can (3-4 oz) of tomato paste
1 ½ TBSP chili powder
½ tsp ground cinnamon
2 tsp ground cumin
1 tsp granulated garlic
2 tsp tamari or dark miso paste
2 oz dark chocolate, chopped (70% or higher)

Nachos

½ bag of prepared tortilla chips
½ yellow onion, sliced into half moons
2 TBSP olive oil
½ bunch of kale, leaves and stems chopped together
¼ cup salsa, mild to medium depending on spice preference
½ yellow bell pepper, seeded and chopped
½ cup cooked black beans (rinsed from the can)
1 veggie burger patty, chopped
½ cup mozzarella cheese, shredded
¼ cup smoked or aged cheddar cheese, shredded
¼ cup mole sauce (recipe above)

Let me know if you try this recipe! The mole sauce adds so much depth of flavor, and I absolutely love it.

03/05/2026

What your Mama said was right: "Eat Your Greens!"

You want good cardiovascular health? You've got to get on the dark leafy greens train! Add them to soups, pastas, stir-fries, and sandwiches, and you're sneaking in some powerful nutrition. Fiber, vitamins, antioxidants, greens have it all!

What's your favorite way to enjoy greens? Let me know in the comments! Plus, a great article on heart health is in the first comment, check it out!

03/04/2026

Why I love Fats!

If you grew up in the '90s, man, did you hate fat! You ate Olestra chips and Snackwells cookies and only ever used a teeny amount of non-fat dressing on your sad, boring salads.

I am SO GLAD that's over, because FAT is your FRIEND.

Fats are an essential nutrient in midlife. They lubricate our joints and keep our skin healthy. They help us feel satiated when we eat, and fat helps us absorb some Vitamins when we digest food. Try adding h**p hearts and cacao nibs to your morning oatmeal for a tasty dash of healthy fat.

Want to know more about the benefits of dietary fat? Check out the link in the first comment!

03/03/2026

Carbs are SUPER important in (peri)menopause!

* They help balance mood

* They are the body's preferred source of energy

* They aid in sleep regularity

What are carbs? Oatmeal, bell peppers, beans, broccoli, but also chocolate, crusty bread, and pasta. Make sure you're getting enough of your complex carbohydrates because they provide nutrition and fiber, but make sure you get some of your favorite simple carbs because they provide JOY!

Visit my website for more food news you can use. 🔗 in first comment!

Carbs

02/26/2026

How to Use Up Old Arugula

Be honest. Is there a pile of arugula rotting in the back of your fridge?

We've all been there. Bought a bunch of vegetables with the best of intentions, only to be too exhausted and overwhelmed to prepare them. Don't worry! I can help!

When storing your greens, remove any brown or slimy bits and top your greens with a DRY paper towel. This will keep them crisp and yummy for a few more days! Any time you have greens starting to wilt, you can make a homemade pesto in a matter of minutes. Combine toasted nuts (I'm using walnuts), a handful of greens, a little bit of miso or parmesan for salt, and blitz in the food processor. While it's running, drizzle in some olive oil, and you have the brightest, freshest topping for soups, sandwiches, and pasta, instantly.

You can mix greens together like basil, arugula, and spinach for fantastic salads, or my favorite trick of all, pile those greens onto some fresh hot pizza for a kick of flavor and nutrition!

How do you like your greens? Tell me below!

02/26/2026

Be honest. Is there a pile of arugula rotting in the back of your fridge?

We've all been there. Bought a bunch of vegetables with the best of intentions, only to be too exhausted and overwhelmed to prepare them. Don't worry! I can help!

When storing your greens, remove any brown or slimy bits and top your greens with a DRY paper towel. This will keep them crisp and yummy for a few more days! Any time you have greens starting to wilt, you can make a homemade pesto in a matter of minutes. Combine toasted nuts (I'm using walnuts), a handful of greens, a little bit of miso or parmesan for salt, and blitz in the food processor. While it's running, drizzle in some olive oil, and you have the brightest, freshest topping for soups, sandwiches, and pasta, instantly.

You can mix greens together like basil, arugula, and spinach for fantastic salads, or my favorite trick of all, pile those greens onto some fresh hot pizza for a kick of flavor and nutrition!

How do you like your greens? Tell me below!

If you want more food waste prevention tips, check out my link in the comments!

02/25/2026

Is tahini good or bad for you?

Love that itsy-bitsy teeny TAHINI? Try these Sesame Bars with Dark Chocolate!

1 C rolled oats, toasted
½ C white sesame seeds, toasted
1 C unsalted, unroasted tahini
1 C unsweetened, pitted prunes, chopped
¼ t light miso (I like the South River Miso brand)
2 T honey or dark maple syrup
2 T unrefined coconut oil
2 t pure vanilla extract

For the topping:

3 oz dark chocolate bars, broken
1 t unrefined coconut oil

In the bowl of a food processor, combine everything but the sesame seeds and process until you have a sticky dough. Stir in your sesame seeds and press the mixture into an 8x8 pan. Melt broken chocolate pieces with 1 TB of coconut oil in a pan and pour over your bars, freeze until firm, and then cut into serving pieces. Enjoy!

Transform your relationship with food through mindful eating. For one week, try eating 2-3 meals without distractions. P...
02/17/2026

Transform your relationship with food through mindful eating. For one week, try eating 2-3 meals without distractions. Put your fork down between bites, savor the flavors, and reflect on what you’re eating. Even if you only have 10 minutes, use that time to eat distraction-free. Over time, this practice becomes second nature, leading to more enjoyment, better digestion, and less mindless snacking.

Check the blog for more tips! Link in first comment.

This Valentine's Day, let’s ditch all that diet talk and focus on some real self-love vibes instead.Seriously, it's not ...
02/12/2026

This Valentine's Day, let’s ditch all that diet talk and focus on some real self-love vibes instead.

Seriously, it's not about punishing ourselves with strict rules or crazy restrictions.

It’s all about respecting what our bodies truly need. So, let's tune in and see what we're actually craving. Like some chill time, good food, or maybe a sweet treat.

By doing this, we’re building a better relationship with ourselves. This V-Day, let’s celebrate by treating our bodies with love, kindness, and a whole lot of gratitude.

02/11/2026

It is still soup season! You've got to try my Pasta Sauce Stew. A Mediterranean-style stew loaded with nutrient-dense ingredients, including main and supporting characters of protein, fiber, calcium, and zinc. (It's a great way to use up leftover jarred pasta sauce before it becomes a science experiment in your fridge!)

Serves 4-6

Ingredients:

1 large yellow onion, chopped
2 gloves garlic, minced
2 TB Olive oil
1 large yellow pepper, seeded and chopped
1 medium zucchini, chopped into ¼ moons
1 can 15 oz Fire Roasted diced tomatoes
16 oz jarred pasta sauce
2 tsp dried oregano
2 tsp dried basil
1 can 15 oz chickpeas
2 cans 2 oz each, smoked muscles
½ C inexpensive white wine
4 leaves of kale, chopped
½ tsp crushed red pepper flakes

Serve with optional grated parmesan, fresh basil, and crusty bread.

Address

Seattle, WA

Opening Hours

Tuesday 10am - 6pm
Wednesday 10am - 6pm
Thursday 10am - 6pm

Website

Alerts

Be the first to know and let us send you an email when Alpine Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category

Stop Dieting Start Nourishing

Welcome to Alpine Nutrition, where diet chaos ends and the journey to food peace begins! Hi, I’m Amanda - an #antidiet registered dietitian nutritionist. I take a #nondiet #healthateverysize approach to supporting my clients with evidence based, actionable steps on how to nourish their bodies without diet rules. By creating a collaborative partnership with my clients, they are able make dramatic changes in their relationship with food and their bodies. Want to learn more? Grab a copy of my FREE Get Nourished Guide - complete with a mini-email course all about how to break up with diet culture once and for all!