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Nourish Yourself Dietetics LLC

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14/09/2022

Looking for a POSITIVE, healthy and mindful way to start the new year? Join the Intuitive eating group course!

31/08/2022

A BUGE HUGE AWESOME NEW OPPORTUNITY! Message me with any questions!

31/08/2022

✨THIS IS BRAND NEW INFORMATION✨

Hey guys! It’s been a while! 🥰
I’m dropping this huge announcement about the future of Nourish Yourself Dietetics LLC!

Starting January 2023, I will facilitating an Intuitive Eating group course with weekly sessions and TONS more!

Message me now if you’re interested! And PLEASE pass on the excited news anyone and everyone 😘❤️

07/10/2021

Happy fall!!🍁🍂🥰

I’m so excited to share that I have room to take 2 new clients, starting this month, for weekly or biweekly nutrition therapy sessions! 🥰

If you’re ready to stop dieting, find peace with food and your body while living your healthiest life then send me a message!

29/06/2021

✨Tomato and Mozzarella Salad✨
Is it an appetizer? A salad? A snack?
Yes to all of the above. I’m giving credit to my MIL for bringing this delish dish into my life! This recipe is easily a great side dish to a summer dinner or serve it with crackers as a refreshing appetizer. You can get creative with the flavor of balsamic vinegar or even add a splash of flavored olive oil.

You will need)
3 medium to large tomatoes sliced and halved (or even quartered if serving with crackers)
Mozzarella cheese (I use the round or oval block, not pre-sliced)
A handful or fresh basil
Capers (optional- I use 2 large spoonfuls )
Red onion (not pictures but chop some up and thrown on top 🙌🏼)

1. Slice tomatoes and lay in bottom of dish that would be able to hold some liquid.
2. Slice cheese thinly in similar size to your tomato slices. Lay on top or mix with tomatoes.
3. Add capers, chopped red onion and minced or thinly sliced basil on top.
4. Top with balsamic vinegar or balsamic glaze (yum).
5. Serve with crackers or as a salad. Enjoy!

28/05/2021

✨Grilled Dijon Salmon✨
1-2 lbs Salmon with skin (cut into filets)
3 tbs soy sauce
2 tbs Dijon mustard
1 tbs minced garlic

Garnish: chopped parsley

1. Pat salmon filets dry
2. Combine other ingredients in a bowl and whisk. Spoon on to each filet. Leaving about 1 tbs to use as garnish at end.
3. Let sit for 10 minutes
4. Grill skin side on grill first until fish starts to firm up ( you want to be able to flip it without it falling apart) approx 4 minutes. Flip and grill until desired doneness.
5. Spread leftover sauce over cooked fish. Sprinkle with fresh parsley.

✨Garlic Herb Rice✨
Wild rice or wild rice mix
2 tbs butter
Minced garlic
Basil
Parsley
Scallions

1. Follow box directions for rice and add 2 tbs butter
2. When rice is finished mix in desired amount of fresh basil,parsley and scallions and minced garlic

21/05/2021

✨ Southwest Shrimp Salad ✨
Cooking shrimp in the air fryer is a sure fire way to get a delicious meal every time! This is how I like to prepare shrimp for any recipe- pastas, salad, tacos. You can’t go wrong.

Thawed shrimp, peel on or off
1 tbs spoon olive oil
Southwest meat rub (use any seasoning for shrimp that you like)
Lettuce
Any toppings you want on your salad! I used: cherry tomatoes, bell pepper, cucumber, scallions, sweet corn (pan fried to add some color and flavor), avocado, cheese.

1. Prepare salad with toppings.
2. Place thawed shrimp in a bowl and pat dry with a towel. Mix police oil and seasoning on top and stir.
3. Spray air fryer basket with non stick spray and then spread shrimp out in basket.
4. Cook for 7 minutes on 380 degrees or until white and slightly curled (peeled shrimp will take slightly less time).
5. When done add shrimp to salad and enjoy!

13/05/2021

Let’s talk eggs and egg laying chickens. So if you’ve been following me for a minute you would know I love eggs and egg laying chickens and I think eggs are a super healthy and awesome food to have in you’re meal repertoire. We’ve talked about how the cholesterol you eat has been shown to have little to no effect on your health. This means you CAN eat eggs when you wish!

So what’s the difference between conventional (caged) eggs, free range eggs, organic eggs, pastured eggs? It can be a lot to decide between when standing in the grocery aisle or farmers market.

Organic eggs- the feed, and environment that the chicken lives in has no pesticides, inorganic chemicals, antibiotics. The farm can be certified as organic or can just be maintaining the same guidelines.

Caged eggs- typical grocery store egg. Chickens live in cages on large industrial farms for egg production.

The next two categories can get a little complicated as there is very little standardized guidelines to keep all farms the same. Large scale chicken egg operations can get away with labeling their eggs free range simply by allowing them access to sunlight for a few minutes. However, in most smaller scale, family farms the definitions can be interpreted as:

Free range eggs- chickens are allowed to wander outside in various environments, they have safe shelter and access to food and water ad lib.

Pasture raised eggs: chicken are on pasture (grass) and often moved to fresh areas of pasture as needed to provide access to grazing and eating insects. Water, food and shelter are provided.

There are however very little nutritional differences between the types. One study showed slightly higher levels of beta carotene, some antioxidants, and omega-3 fatty acids in free range and pasture chickens. Likely due to their diet being more diverse than a grain only diet (I.e grass and insects). The greatest benefit belongs to the chickens who live less stressful and more natural lifestyles when able to roam, be on pasture and eat bugs. 🐓🥚❤️

What are your eggy questions? 👇🏻

12/05/2021

✨Taco Mac and Cheese✨
You can’t go wrong with the combo of beloved tacos and comforting Mac and cheese. I love one pot recipes especially when I don’t have to make any sides or extra dishes for dinner! This is a house favorite.

2.5 c pasta of your choice, I used elbow.
1.5 lbs ground beef (turkey or chicken would also work)
2 c chicken or veg broth
1 1/4 cup water
~1 cup of diced red bell pepper (I used two small peppers)
1/2 yellow onion
1 taco seasoning packet
1 can of diced green chilis (mild medium or hot depending on preference)
2 c shredded cheese (cheddar, Mexican blend or any kind you prefer)

Toppings:
Chopped green onion
Diced tomatoes
Any other taco topping you like!

1. Brown beef in the bottom of large soup pot, when half way done add red peppers and onions.
2. When fully browned add can of chilis, 1/4 c water and taco seasoning, stir until well covered. Cook until seasoning darkens and thickens.
3. Add broth and water and cook until almost boiling. Mix in pasta and let cook for 15 minutes or all water is absorbed.
4. Fold in 2 cups of cheese until melted. Serve with desired toppings.
ENJOY! 🌮🧀

Ps. All my fellow Schitt’s Creek fans.. writing “fold in the cheese” made me chuckle, I never use that phrase! 😂

07/05/2021

✨Hash-brown Breakfast Bake✨
Easy, great for any meal, makes a lot, great way to get veggies in. That’s my kind of meal 💪🏻

10 eggs
1 20 oz bag of hash-browns
1 lbs of breakfast sausage
1 bag of baby spinach
1 red bell pepper, diced
1/2 yellow onion, diced
2 c whole milk
2 c shredded cheddar cheese
Salt and pepper if desired

1. Preheat oven to 375 degrees. Spray 9x13 pan.
2. Brown sausage and break into small pieces. Sauté onions and peppers, when soft add spinach over veggies and cover until spinach is cooked. Mix with sausage.
3. Spread hash browns evenly on bottom of dish. Spread meat and veggie mix over hash-browns.
4. Mix 10 eggs well then add milk and cheese together in a large bowl and pour over ingredients in dish. Bake for approximately 1 hour, until center is cooked.

*substitute any veggies you like! Cut up ham steak or cooked bacon would also be very good substitutes for sausage.

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