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Alpine Nutrition

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Seattle, WA
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!

01/15/2026

Looking for a simple way to boost your breakfast? Meet h**p hearts! These tiny seeds are a nutritional powerhouse.

Just three tablespoons pack in:
* 9 grams of plant-based protein
* 15 grams of healthy fats
* Essential minerals like magnesium and zinc

They have a mild, nutty flavor that works in so many dishes. One of my favorite ways to enjoy them is on whole-grain toast with nut butter, sliced apple, a sprinkle of cinnamon, and a drizzle of honey. It's a delicious and satisfying breakfast that will keep you energized all morning.

How do you use h**p hearts? Share your favorite recipes in the comments below!

01/14/2026

Building a heart-healthy meal has never been easier! Create a delicious, nourishing "Greens, Beans, and Grains" bowl packed with everything you need to feel your best.

Here’s your guide to building the perfect bowl:

-Start with Grains (1/2 – 1 cup): Lay down a foundation of whole grains like quinoa, brown rice, or oats.
Add Beans & Legumes (1/2 – 1 cup): Mix in your favorite beans or legumes. Think chickpeas, black beans, or lentils for a protein and fiber boost.

-Pack in Protein (4-6 oz): Choose a lean protein. Grilled chicken, fish, tofu, hard-boiled eggs, or tempeh are all great options.

-Load Up on Greens (2 cups): Don't be shy with the greens! Add a generous handful of spinach, kale, romaine, or a spring mix.

-Pile on Colorful Veggies (1 cup): Brighten your bowl with a variety of colorful vegetables—raw or roasted. Bell peppers, sweet potatoes, broccoli, and tomatoes add flavor and nutrients.

-Finish with Flair: Sprinkle on some nuts or seeds.

-Flavor it Up: Drizzle with your favorite dressing like lemon tahini, salsa, chimichurri, or a green goddess dressing.

It's that simple! A customizable, delicious, and incredibly good-for-you meal in minutes.
What's your favorite bowl combination? Share in the comments below!

01/07/2026

How to eat more greens before they go bad in your fridge!

Kale Pesto

1 bunch kale, green or red variety works best, roughly chopped
1 cup toasted walnuts
2 tsp Banana Pepper brine from Firefly Kitchens or 2 tsp lemon juice + ½ tsp sea salt
¼ cup olive oil

In a large food processor, process the kale leaves and stems until well-chopped. Add the walnuts, process until smooth.

Add brine or lemon juice + sea salt. Process to combine.

Keep the processor running on low speed, drizzle in the olive oil until you have a creamy texture.

Store pesto in an airtight container in the fridge for 5 days.

Use as a spread for toast, sandwiches, or wraps.
Toss with cooked pasta or spaghetti squash and add your favorite protein (eggs, smoked salmon, baked tofu, or grilled chicken) for a quick weeknight meal.

Want to deep dive on why kale is SO good for you? See the link in the first comment!

01/06/2026

Why you should IGNORE the calorie counts on food labels. Do this instead!

Let 2026 be the year we stop fearing calories (a unit of energy) and start asking more from our nutrition labels!

01/01/2026

The NEW New Year's Resolution or "why you SHOULDN'T care about calories during menopause." Sounds radical, I know, but hear me out.

Calories only tell us one facet of a food's overall nutrition. And it may not tell us the things we need to know as active midlife women. What foods will give us the protein and fiber we need to keep going? Is this food supporting our individual health goals? Are we looking to build muscle, strengthen bones, or come off of diabetic medications, and will this food help? There's so much more we need to know about our food's overall nutritional profile.

Let's be done with calorie counting in 2026!

12/31/2025

This is the perfect comfort food recipe!

Includes plenty of nutrients for midlife, including whole grains loaded with fiber, leafy greens to support cardiovascular health, and winter squash for better digestion and glowing skin.

Recipe created by .cook.5205

Farro Risotto with winter squash and greens

1 cup farro
2 cups boiling water
1 medium (1 pound) butternut squash, peeled, seeded, and cut into 1-inch dice
1/4 cup olive oil, plus more as needed
Kosher salt and freshly ground black pepper to taste

1 tablespoon olive oil
2 large shallots, minced
2 cloves garlic, finely minced
1/2 cup dry white wine
5 cups low-sodium vegetable or chicken stock
1 teaspoon fresh oregano, minced
4 cups hearty greens, like kale, mustard greens, or chard, cut into ribbons
2 tablespoons grated Pecorino Romano, and more to garnish
Zest and juice of 1 lemon

To get the full recipe and nine others, get on the waitlist for our upcoming Culinary Gentle Nutrition Course in the first comment!

12/30/2025

Craving something sweet in the afternoon?

Try these Berry Snack Balls!

Excellent source of protein, fiber, antioxidants, and even iron if you're having crime-scene periods in perimenopause.

1 ¾ cup raw sunflower seeds
2 tsp ground cinnamon
¾ tsp ground ginger
½ tsp sea salt or light miso paste
¾ cup pitted dates, cut in half (not coated with oat flour)
1 TBSP unsweetened applesauce
1 TBSP maple syrup
½ cup cocoa powder, unsweetened
½ cup dried blueberries or cranberries

In a large food processor, chop the sunflower seeds into small pieces.

Add the spices, salt or miso, dates, applesauce, and maple syrup, and process until a dough-like mixture begins to form.

Add the cocoa powder and dried berries. Process until well combined. You may need to add 1-2 TBSP of water to create the dough-like texture.

Roll 1-TBSP-sized balls and place on a sheet pan in the freezer. Once frozen, store balls in the freezer or fridge for a quick, easy snack.

Bonus Pro Tip! In a small saucepan over low heat, melt ½ cup dark chocolate chips and 1 TBSP butter or coconut oil. Remove from heat. Toss individual balls in the melted chocolate until coated. Place chocolate balls on a tray lined with parchment paper. Freeze for 1-2 hours to firm the chocolate. Store balls in the freezer or fridge in an air-tight container or Ziplock bag.

12/25/2025

Happy Holidays to my amazing followers, clients, and colleagues! I’m so grateful for your support, your comments, and the encouragement you’ve shared this year. As we settle into the season, I hope you’re surrounded by warmth, good food, and the people you love.

2025 has taught us so much, and I hope we carry those lessons into 2026—embracing self-acceptance, loving and caring for our bodies, and rejecting diet culture. Remember, you deserve to want more, not less.

Wishing you a joyful holiday,
Amanda, Alpine Nutrition

12/23/2025

Tired of leftovers? Try this hack!

Chili enchiladas

4 cups leftover chili, either vegetarian or meat-based
8 corn tortillas, slightly warm
2 cups of prepared Enchilada Sauce (recipe below, or buy a jar of sauce)
8 oz of aged cheddar or manchego cheese, grated
Chopped cilantro and green onions (optional)

Enchilada Sauce, inspired by Bad Manners, The Official Cookbook

2 1/4 cups vegetable broth
1/3 cup tomato paste
2 1/2 TBSP Taco Seasoning
2 tsp granulated garlic
4 TBSP dark chocolate chips 70% or higher

Combine all ingredients in a medium saucepan over medium heat. Stir regularly to combine and prevent the chocolate from burning.

In an 8x8 baking pan, cover the bottom of the pan with a thin layer of sauce. Fill each tortilla with about 1/2 cup of chili and 2 TBSP of cheese. Roll the tortilla and place it in the pan, open-side of the roll down.

Continue until all tortillas are stuffed and in the pan. Cover tortillas with 1 - 1 1/2 cups more sauce, until the tortillas look "well hydrated." Top with the remaining cheese. Cover and bake at 425°F for 20 minutes. Remove the foil, bake another 10 minutes to brown the cheese.

12/22/2025

Don't get frazzled by the holiday chaos.

Try these low-bar self-care tips, so you not only survive but thrive through the holidays and arrive in January without feeling completely spent.

Want a deeper dive into self-care? Check out the full blog post! Click the link in my comment section for more details.

12/18/2025

MY BEST ADVICE FOR SURVIVING THE HOLIDAYS!

Front-load your day!

*Eat a good breakfast, including protein and fiber!

*Pack/plan a satisfying lunch and snack

*Get some exercise and sunlight if possible

And then you'll roll into any holiday party, work gathering, or event, centered, not ravenous. You'll make choices based on what YOU want and not on being too hungry to think straight!

Address

Seattle, WA

Opening Hours

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

Website

https://www.alpinenutrition.org/

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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!