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Citrus Fruits

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Everyone is always asking me to weigh in on the debate of dairy milk versus plant-based milk. There are so many different kinds of plant-based milks and they each come with their own set of pros and cons. I do not think there is one definitive answer for which specific milk is best for everyone. The answer to this questions depends on you as an individual, your taste preferences, and your specific health goals.

This infographic designed by Drexel student, @allykontra highlights the pros and cons for the most popular milk options so you can decide which is best for you!

#HealthyLiving
#WellnessJourney
#NutritionFacts
#HealthyChoices
#BalancedLifestyle
#HealthTips
#NourishYourBody
#CleanEating
#EatForYourGoals
#WellnessTips
#PlantBasedMilk
#DairyFreeLiving
#MilkAlternatives
#DairyMilk
#AlmondMilk
#OatMilk
#SoyMilk
#DairyFree
#VeganMilk
#MilkOptions
#HealthyEatingCommunity
#FoodForThought
#WellnessAccount
#HealthyFoodie
#NutritionMatters
#SustainableLiving
#PlantBasedLiving
#EcoFriendlyChoices
#HealthConscious
#Drinkdairy

Everyone is always asking me to weigh in on the debate of dairy milk versus plant-based milk. There are so many different kinds of plant-based milks and they each come with their own set of pros and cons. I do not think there is one definitive answer for which specific milk is best for everyone. The answer to this questions depends on you as an individual, your taste preferences, and your specific health goals.

This infographic designed by Drexel student, @allykontra highlights the pros and cons for the most popular milk options so you can decide which is best for you!

#HealthyLiving
#WellnessJourney
#NutritionFacts
#HealthyChoices
#BalancedLifestyle
#HealthTips
#NourishYourBody
#CleanEating
#EatForYourGoals
#WellnessTips
#PlantBasedMilk
#DairyFreeLiving
#MilkAlternatives
#DairyMilk
#AlmondMilk
#OatMilk
#SoyMilk
#DairyFree
#VeganMilk
#MilkOptions
#HealthyEatingCommunity
#FoodForThought
#WellnessAccount
#HealthyFoodie
#NutritionMatters
#SustainableLiving
#PlantBasedLiving
#EcoFriendlyChoices
#HealthConscious
#Drinkdairy

I am all about the dense bean salad trend that's taking over the meal prep scene. The concept behind this recipe trend is preparing a balanced high fiber meal that can sit in the fridge for a few days without getting nasty. This chopped up veggie and bean combo sits in the dressing in the fridge and gets tastier every day without getting soggy at all. I ate this for 4 days without getting sick of it or getting the ick. I didn't follow a specific recipe, just chopped up a bunch of ingredients that I didn't think would get soggy:

• Green Cabbage
• Persian cucumber
• Red bell pepper
• Mozzarella ball (always better than pre-shredded)
• Heart of Palm (1 can, rinsed and drained)
• Avocado
• Radishes
• Fresh herbs - I used dill, parsley, scallions, and cilantro
• Beans of choice - I used one can of Great Northern Beans, but you could use any combo of 1-2 cans of beans

Dressing:
• Fresh herbs - I used dill, parsley, and cilantro
• Rice wine vinegar
• Avocado oil
• Salt
• Black pepper
• Garlic powder
• Tarragon
• Mustard, tiny but for emulsifying, ~1 tsp

Rinse and strain beans. While beans strain and dry, chop all ingredients finely. Blend all ingredients for the dressing and pour over all the ingredients and mix. Store in the fridge and enjoy for the next few days!

#HealthyEating
#NutritionGoals
#EatHealthy
#HealthyLifestyle
#WholeFoodRecipes
#WeightLossMeals
#WeightManagement
#HealthyMealIdeas
#MealPrepForWeightLoss
#LowCalorieMeals
#DiabetesFriendly
#BloodSugarControl
#LowGlycemicRecipes
#DiabeticMeals
#SugarSmartEats
#GutHealth
#FiberRich
#DigestiveHealth
#HealthyGut
#TummyFriendlyFoods
#BeanSaladRecipe
#SimpleMealPrep
#HealthySaladIdeas
#EasyHealthyMeals
#ProteinPacked
#MealPrepInspo
#RDApproved
#HealthyFoodForAll
#FoodPrepMadeEasy
#FoodiesForHealth

I am all about the dense bean salad trend that's taking over the meal prep scene. The concept behind this recipe trend is preparing a balanced high fiber meal that can sit in the fridge for a few days without getting nasty. This chopped up veggie and bean combo sits in the dressing in the fridge and gets tastier every day without getting soggy at all. I ate this for 4 days without getting sick of it or getting the ick. I didn't follow a specific recipe, just chopped up a bunch of ingredients that I didn't think would get soggy:

• Green Cabbage
• Persian cucumber
• Red bell pepper
• Mozzarella ball (always better than pre-shredded)
• Heart of Palm (1 can, rinsed and drained)
• Avocado
• Radishes
• Fresh herbs - I used dill, parsley, scallions, and cilantro
• Beans of choice - I used one can of Great Northern Beans, but you could use any combo of 1-2 cans of beans

Dressing:
• Fresh herbs - I used dill, parsley, and cilantro
• Rice wine vinegar
• Avocado oil
• Salt
• Black pepper
• Garlic powder
• Tarragon
• Mustard, tiny but for emulsifying, ~1 tsp

Rinse and strain beans. While beans strain and dry, chop all ingredients finely. Blend all ingredients for the dressing and pour over all the ingredients and mix. Store in the fridge and enjoy for the next few days!

#HealthyEating
#NutritionGoals
#EatHealthy
#HealthyLifestyle
#WholeFoodRecipes
#WeightLossMeals
#WeightManagement
#HealthyMealIdeas
#MealPrepForWeightLoss
#LowCalorieMeals
#DiabetesFriendly
#BloodSugarControl
#LowGlycemicRecipes
#DiabeticMeals
#SugarSmartEats
#GutHealth
#FiberRich
#DigestiveHealth
#HealthyGut
#TummyFriendlyFoods
#BeanSaladRecipe
#SimpleMealPrep
#HealthySaladIdeas
#EasyHealthyMeals
#ProteinPacked
#MealPrepInspo
#RDApproved
#HealthyFoodForAll
#FoodPrepMadeEasy
#FoodiesForHealth

My new dessert obsession - Date Cake recipe from @doctorbowl 's IG. This has become my go to recipe when entertaining at home. This recipe could not be more straight forward or delicious!

* Dates, 1.5 cups
* Milk (ideally Fairlife skim milk for more protein), 1 cup
* Cacao powder, 2 tbsp
* Oat flour, 1 cup
* Baking powder, 1/2 tsp
* Walnuts - option
* Chocolate chips

Microwave milk until warm-hot and soak dates in heated milk for 30+ minutes. Preheat oven to 355 degrees F. Blend dates with milk until a thick caramel paste forms. Mix in the rest of the ingredients, add to greased baking dish, and bake for 20-25 minutes on 355 degrees F.

#HealthyEating
#NutritionGoals
#HealthyLifestyle
#EatWellLiveWell
#HealthyFoodIdeas
#WeightLossFriendly
#WeightManagement
#HealthyRecipesForWeightLoss
#BalancedDiet
#LowCalorieDesserts
#DiabetesFriendly
#LowGlycemicDessert
#BloodSugarControl
#DiabeticDesserts
#SugarSmart
#GutHealth
#DigestiveWellness
#FiberRichFoods
#TummyFriendlyTreats
#HealthyGutDesserts
#DateCakeRecipe
#HealthyDesserts
#WholesomeBaking
#NaturalSweeteners
#DessertWithoutGuilt
#FoodInspiration
#EasyHealthyRecipes
#RDApproved
#HealthyBakes
#FoodiesForHealth

My new dessert obsession - Date Cake recipe from @doctorbowl 's IG. This has become my go to recipe when entertaining at home. This recipe could not be more straight forward or delicious!

* Dates, 1.5 cups
* Milk (ideally Fairlife skim milk for more protein), 1 cup
* Cacao powder, 2 tbsp
* Oat flour, 1 cup
* Baking powder, 1/2 tsp
* Walnuts - option
* Chocolate chips

Microwave milk until warm-hot and soak dates in heated milk for 30+ minutes. Preheat oven to 355 degrees F. Blend dates with milk until a thick caramel paste forms. Mix in the rest of the ingredients, add to greased baking dish, and bake for 20-25 minutes on 355 degrees F.

#HealthyEating
#NutritionGoals
#HealthyLifestyle
#EatWellLiveWell
#HealthyFoodIdeas
#WeightLossFriendly
#WeightManagement
#HealthyRecipesForWeightLoss
#BalancedDiet
#LowCalorieDesserts
#DiabetesFriendly
#LowGlycemicDessert
#BloodSugarControl
#DiabeticDesserts
#SugarSmart
#GutHealth
#DigestiveWellness
#FiberRichFoods
#TummyFriendlyTreats
#HealthyGutDesserts
#DateCakeRecipe
#HealthyDesserts
#WholesomeBaking
#NaturalSweeteners
#DessertWithoutGuilt
#FoodInspiration
#EasyHealthyRecipes
#RDApproved
#HealthyBakes
#FoodiesForHealth

This infographic, developed by Drexel student @AllyKontra, offers valuable insights into Polycystic Ovarian Syndrome (PCOS), a condition that affects a significant number of women and is the leading cause of infertility in women. Despite its prevalence, PCOS remains severely under-researched. Discover more about this condition and explore ways to improve hormone regulation through nutrition, lifestyle changes, and collaboration with a Registered Dietitian and Certified Diabetes Educator.

#PCOSNutrition
#PCOSWeightManagement
#HormoneHealth
#BalancedHormones
#PCOSFriendlyDiet
#BloodSugarBalance
#PCOSSupport
#InsulinResistanceTips
#PCOSWellness
#AntiInflammatoryEating
#SustainableHealth
#RDApprovedTips
#PCOSMealPrep
#HealthyHormones
#PhillyNutritionist
#NYCDietitian
#PCOSAwareness
#HealingWithFood
#LowGlycemicEating
#PCOSLifestyle
#MindfulEatingForPCOS
#DiabetesAndPCOS
#PCOSFertilitySupport
#HealthyHormonesNaturally
#PCOSFriendlyLiving
#RDNRecipeShare
#EmpoweredWellness
#PCOSHealthJourney
#NutritionForPCOS
#WellnessForWomen

This infographic, developed by Drexel student @AllyKontra, offers valuable insights into Polycystic Ovarian Syndrome (PCOS), a condition that affects a significant number of women and is the leading cause of infertility in women. Despite its prevalence, PCOS remains severely under-researched. Discover more about this condition and explore ways to improve hormone regulation through nutrition, lifestyle changes, and collaboration with a Registered Dietitian and Certified Diabetes Educator.

#PCOSNutrition
#PCOSWeightManagement
#HormoneHealth
#BalancedHormones
#PCOSFriendlyDiet
#BloodSugarBalance
#PCOSSupport
#InsulinResistanceTips
#PCOSWellness
#AntiInflammatoryEating
#SustainableHealth
#RDApprovedTips
#PCOSMealPrep
#HealthyHormones
#PhillyNutritionist
#NYCDietitian
#PCOSAwareness
#HealingWithFood
#LowGlycemicEating
#PCOSLifestyle
#MindfulEatingForPCOS
#DiabetesAndPCOS
#PCOSFertilitySupport
#HealthyHormonesNaturally
#PCOSFriendlyLiving
#RDNRecipeShare
#EmpoweredWellness
#PCOSHealthJourney
#NutritionForPCOS
#WellnessForWomen

Poke Bowl Salad from @low.carb.love

• Cucumber, thinly sliced
• Red onion, thinly sliced
• Air fried salmon bites (marinate in avocado oil and coconut aminos 10 mins then air fry on 400 degrees F until cooked through - still perfecting cooking time, will update)
• Whipped cream cheese
• Avocado
• Edamame
• Sriracha mayo
• Sesame oil
• Soy sauce
• Furikake seasoning

Combine everything and mix / shake thoroughly! This recipe was so quick and easy to throw together and was absolutely delicious! You could use the air fried salmon bites, use leftover cooked salmon flaked into pieces, or use sushi-grade raw salmon from @smallworldseafood !

#SalmonPokeBowl
#LowCarbRecipes
#HealthyEatingIdeas
#RDApprovedMeals
#DiabetesFriendlyEats
#WeightManagementRecipes
#BalancedEating
#Omega3Power
#BloodSugarBalance
#PhillyNutritionist
#NYCDietitian
#HealthyBowlRecipes
#AntiInflammatoryMeals
#WholeFoodLiving
#HealthyFatsMatter
#LeanProteinMeals
#RDNRecipeShare
#SimpleHealthyEats
#NourishYourBody
#WellnessBowl
#DiabetesManagementTips
#HealthyEatingNYC
#PhillyWellness
#MindfulEatingJourney
#SeafoodForHealth
#LowCarbLifestyle
#MealPrepInspo
#FreshAndHealthy
#WellnessThroughFood
#HealthyFoodInspo

Poke Bowl Salad from @low.carb.love

• Cucumber, thinly sliced
• Red onion, thinly sliced
• Air fried salmon bites (marinate in avocado oil and coconut aminos 10 mins then air fry on 400 degrees F until cooked through - still perfecting cooking time, will update)
• Whipped cream cheese
• Avocado
• Edamame
• Sriracha mayo
• Sesame oil
• Soy sauce
• Furikake seasoning

Combine everything and mix / shake thoroughly! This recipe was so quick and easy to throw together and was absolutely delicious! You could use the air fried salmon bites, use leftover cooked salmon flaked into pieces, or use sushi-grade raw salmon from @smallworldseafood !

#SalmonPokeBowl
#LowCarbRecipes
#HealthyEatingIdeas
#RDApprovedMeals
#DiabetesFriendlyEats
#WeightManagementRecipes
#BalancedEating
#Omega3Power
#BloodSugarBalance
#PhillyNutritionist
#NYCDietitian
#HealthyBowlRecipes
#AntiInflammatoryMeals
#WholeFoodLiving
#HealthyFatsMatter
#LeanProteinMeals
#RDNRecipeShare
#SimpleHealthyEats
#NourishYourBody
#WellnessBowl
#DiabetesManagementTips
#HealthyEatingNYC
#PhillyWellness
#MindfulEatingJourney
#SeafoodForHealth
#LowCarbLifestyle
#MealPrepInspo
#FreshAndHealthy
#WellnessThroughFood
#HealthyFoodInspo

Salmon sashimi snack from @smallworldseafood - this local business sell top-notch sushi-grade fish around the city and at various Farmers Markets in the Greater Philadelphia Area!

Buying your own sushi-grade fish and enjoying sashimi and/or sushi at home is a WAY more affordable option than going out for a few sushi rolls at a restaurant! You can easily make your own sushi, sashimi, or poke bowls and Small World Seafood also posts recipes for the specific fish they're selling that week, so you'll never run out of options!

#HomemadeSushiNight
#HealthyFishRecipes
#RDApprovedMeals
#SushiAtHome
#Omega3RichFoods
#DiabetesFriendlyMeals
#BalancedEating
#WeightManagementMeals
#SustainableSeafood
#PhillyDietitian
#NYCNutritionist
#WholeFoodNutrition
#NutrientDenseMeals
#BloodSugarBalance
#MindfulEatingJourney
#HeartHealthyEating
#LeanProteinRecipes
#DiabetesManagementTips
#RDNRecipeShare
#SeafoodLoversUnite
#HealthySushiOptions
#WeightLossSupport
#NutritionForLife
#FishForHealth
#SimpleHealthyMeals
#HomeCookedWellness
#HealthyEatingPhilly
#NYCWellness
#AntiInflammatoryFoods
#EatSmartLiveWell

Salmon sashimi snack from @smallworldseafood - this local business sell top-notch sushi-grade fish around the city and at various Farmers Markets in the Greater Philadelphia Area!

Buying your own sushi-grade fish and enjoying sashimi and/or sushi at home is a WAY more affordable option than going out for a few sushi rolls at a restaurant! You can easily make your own sushi, sashimi, or poke bowls and Small World Seafood also posts recipes for the specific fish they're selling that week, so you'll never run out of options!

#HomemadeSushiNight
#HealthyFishRecipes
#RDApprovedMeals
#SushiAtHome
#Omega3RichFoods
#DiabetesFriendlyMeals
#BalancedEating
#WeightManagementMeals
#SustainableSeafood
#PhillyDietitian
#NYCNutritionist
#WholeFoodNutrition
#NutrientDenseMeals
#BloodSugarBalance
#MindfulEatingJourney
#HeartHealthyEating
#LeanProteinRecipes
#DiabetesManagementTips
#RDNRecipeShare
#SeafoodLoversUnite
#HealthySushiOptions
#WeightLossSupport
#NutritionForLife
#FishForHealth
#SimpleHealthyMeals
#HomeCookedWellness
#HealthyEatingPhilly
#NYCWellness
#AntiInflammatoryFoods
#EatSmartLiveWell

Subscribe to the Hleap Nutrition newsletter for monthly dietitian-approved recipes delivered straight to your inbox.

When you sign up you'll also get a FREE grocery shopping guideline! To sign up, go to the newsletter tab on the Hleap Nutrition website:

HleapNutrition.com/newsletter

#HealthyEating
#WellnessJourney
#NutritionGoals
#CleanEating
#HealthyLifestyle
#EatWellLiveWell
#BalancedDiet
#WellnessTips
#HealthIsWealth
#NourishYourBody
#HealthyRecipes
#NutritionNewsletter
#RecipeInspiration
#MealPrepIdeas
#FoodForHealth
#QuickAndHealthy
#EasyHealthyMeals
#EatForYourGoals
#NutritiousAndDelicious
#KitchenInspiration
#SubscribeNow
#JoinTheWellnessJourney
#StayInspired
#SignUpForMore
#HealthyLiving
#HealthyEatingCommunity
#GetInspired
#HealthyChoices
#WellnessCommunity
#YourHealthMatters

Subscribe to the Hleap Nutrition newsletter for monthly dietitian-approved recipes delivered straight to your inbox.

When you sign up you'll also get a FREE grocery shopping guideline! To sign up, go to the newsletter tab on the Hleap Nutrition website:

HleapNutrition.com/newsletter

#HealthyEating
#WellnessJourney
#NutritionGoals
#CleanEating
#HealthyLifestyle
#EatWellLiveWell
#BalancedDiet
#WellnessTips
#HealthIsWealth
#NourishYourBody
#HealthyRecipes
#NutritionNewsletter
#RecipeInspiration
#MealPrepIdeas
#FoodForHealth
#QuickAndHealthy
#EasyHealthyMeals
#EatForYourGoals
#NutritiousAndDelicious
#KitchenInspiration
#SubscribeNow
#JoinTheWellnessJourney
#StayInspired
#SignUpForMore
#HealthyLiving
#HealthyEatingCommunity
#GetInspired
#HealthyChoices
#WellnessCommunity
#YourHealthMatters

Green Cauli from @bakedatmelissa ‘s IG page. She is so funny and makes delicious throw together meals! She didn’t measure anything out for this recipe, so I did my best to work out the exact amounts for this recipe.

* Cauliflower, 1 head
* Avocado oil, 1/3 cup
* Cashews, 1/4 cup
* Nutritional yeast, 1/4 cup
* Dill (fresh), large handful
* Parsley (fresh), large handful
* Lemon juice, 1/4 cup
* Garlic cloves, 4
* Scallions, 2
* Salt (add to both Cauli and sauce)
* Black pepper (add to both Cauli and sauce)
* Garlic powder
* Water as needed to thin it out / able to blend

1. Preheat air fryer to 400 degrees. Toss cauliflower in avocado oil, salt, pepper - toss evenly - air fry for 15 ish minutes (until brown)
2. While the cauliflower cooks, blend the rest of the ingredients together to make a sauce.
3. When the cauliflower is cooked ross in the blended sauce and serve!

#GreenCauliflowerRecipe
#HealthyEatingInspo
#NutrientDenseMeals
#PlantBasedNutrition
#DiabetesFriendlyRecipes
#WeightManagementMeals
#SustainableNutrition
#RDApprovedRecipe
#PhillyDietitian
#NYCNutritionist
#BalancedLifestyle
#WholeFoodPlantBased
#BloodSugarBalance
#LowCarbVeggies
#EatYourGreens
#GlucoseFriendlyEats
#AntiInflammatoryMeals
#SimpleHealthyRecipes
#VeggiePackedDinner
#HealthyComfortFood
#NutritionForLife
#MealPrepInspo
#DiabetesManagementTips
#RDNRecipeShare
#HealthyEatingNYC
#PhillyWellness
#FuelYourBodyRight
#CauliflowerPower
#WellnessThroughNutrition
#HealthyEatingPhilly

Green Cauli from @bakedatmelissa ‘s IG page. She is so funny and makes delicious throw together meals! She didn’t measure anything out for this recipe, so I did my best to work out the exact amounts for this recipe.

* Cauliflower, 1 head
* Avocado oil, 1/3 cup
* Cashews, 1/4 cup
* Nutritional yeast, 1/4 cup
* Dill (fresh), large handful
* Parsley (fresh), large handful
* Lemon juice, 1/4 cup
* Garlic cloves, 4
* Scallions, 2
* Salt (add to both Cauli and sauce)
* Black pepper (add to both Cauli and sauce)
* Garlic powder
* Water as needed to thin it out / able to blend

1. Preheat air fryer to 400 degrees. Toss cauliflower in avocado oil, salt, pepper - toss evenly - air fry for 15 ish minutes (until brown)
2. While the cauliflower cooks, blend the rest of the ingredients together to make a sauce.
3. When the cauliflower is cooked ross in the blended sauce and serve!

#GreenCauliflowerRecipe
#HealthyEatingInspo
#NutrientDenseMeals
#PlantBasedNutrition
#DiabetesFriendlyRecipes
#WeightManagementMeals
#SustainableNutrition
#RDApprovedRecipe
#PhillyDietitian
#NYCNutritionist
#BalancedLifestyle
#WholeFoodPlantBased
#BloodSugarBalance
#LowCarbVeggies
#EatYourGreens
#GlucoseFriendlyEats
#AntiInflammatoryMeals
#SimpleHealthyRecipes
#VeggiePackedDinner
#HealthyComfortFood
#NutritionForLife
#MealPrepInspo
#DiabetesManagementTips
#RDNRecipeShare
#HealthyEatingNYC
#PhillyWellness
#FuelYourBodyRight
#CauliflowerPower
#WellnessThroughNutrition
#HealthyEatingPhilly

White Pepper Tofu from @eatchofood

The seasonings did not stick to the tofu at all… so I’d ignore garnishes and seasonings used in this recipe, and use any sauce of choice instead to toss with the cooked tofu. This being said, the tofu was PERFECTLY cooked and super crispy. I highly recommend cooking your tofu this way if you're looking for a crunch:

1. Preheat oven to 450 degrees F
2. Toss pressed cubed tofu with cornstarch and line evenly spread out on baking sheet
3. Spray with avocado oil and bake for 30 minutes on 450 degrees
4. Remove from heat and toss with sauce / seasonings of choice

#CrispyTofuRecipe
#HealthyEatingMadeSimple
#PlantBasedProtein
#TofuLovers
#BalancedNutrition
#EasyHealthyMeals
#WeightManagementRecipes
#DiabetesFriendlyMeals
#RDApproved
#HealthyComfortFood
#MealPrepIdeas
#NYCDietitian
#PhillyNutrition
#NourishYourBody
#WholeFoodNutrition
#HealthyLifestyleChoices
#SimplePlantBased
#WellnessThroughFood
#HeartHealthyMeals
#DiabetesManagementTips
#NutrientDenseMeals
#SustainableEating
#QuickHealthyDinners
#GlucoseFriendlyRecipes
#RDNApprovedRecipe
#HealthAtEverySize
#EatingForEnergy
#VeggiePackedMeals
#NutritionFocusedLiving
#TofuDoneRight

White Pepper Tofu from @eatchofood

The seasonings did not stick to the tofu at all… so I’d ignore garnishes and seasonings used in this recipe, and use any sauce of choice instead to toss with the cooked tofu. This being said, the tofu was PERFECTLY cooked and super crispy. I highly recommend cooking your tofu this way if you're looking for a crunch:

1. Preheat oven to 450 degrees F
2. Toss pressed cubed tofu with cornstarch and line evenly spread out on baking sheet
3. Spray with avocado oil and bake for 30 minutes on 450 degrees
4. Remove from heat and toss with sauce / seasonings of choice

#CrispyTofuRecipe
#HealthyEatingMadeSimple
#PlantBasedProtein
#TofuLovers
#BalancedNutrition
#EasyHealthyMeals
#WeightManagementRecipes
#DiabetesFriendlyMeals
#RDApproved
#HealthyComfortFood
#MealPrepIdeas
#NYCDietitian
#PhillyNutrition
#NourishYourBody
#WholeFoodNutrition
#HealthyLifestyleChoices
#SimplePlantBased
#WellnessThroughFood
#HeartHealthyMeals
#DiabetesManagementTips
#NutrientDenseMeals
#SustainableEating
#QuickHealthyDinners
#GlucoseFriendlyRecipes
#RDNApprovedRecipe
#HealthAtEverySize
#EatingForEnergy
#VeggiePackedMeals
#NutritionFocusedLiving
#TofuDoneRight

🌟 Thank You for an Incredible 2024! 🌟

As the year comes to a close, we want to express our heartfelt gratitude to each and every one of you. Your support for Hleap Nutrition has helped us reach more individuals, patients, parents, physicians, and hundreds of individuals on their wellness journeys.

In 2024 we added another dietitian to our team in Philadelphia, PA and starting growing Hleap Nutrition in New York as well!

It’s been an honor to support you, and we look forward to continuing to help you thrive in the new year. Here’s to health, happiness, tasty food, and achieving our nutrition and wellness goals in 2025!

#ThankYou #GratefulHeart #DietitianSupport #HealthJourney #2024Reflection #HappyNewYear2025 #NutritionGoals #WellnessJourney #HealthyHabits #NewYearNewYou #NutritionResolutions #BalancedLiving #MindfulEating #DietitianApproved #HealthFirst #WellnessMotivation #FuelYourBody #SmallStepsBigChanges #SustainableHealth #NourishToFlourish #GoalSetting #SelfCareThroughNutrition #EmpoweredEating #WellnessForLife #HealthyStart2025 #Wellness #Nutritiontips #Nutritionguidance #Dietitianapprovedresolutions #HappyHealthyNewYear

🌟 Thank You for an Incredible 2024! 🌟

As the year comes to a close, we want to express our heartfelt gratitude to each and every one of you. Your support for Hleap Nutrition has helped us reach more individuals, patients, parents, physicians, and hundreds of individuals on their wellness journeys.

In 2024 we added another dietitian to our team in Philadelphia, PA and starting growing Hleap Nutrition in New York as well!

It’s been an honor to support you, and we look forward to continuing to help you thrive in the new year. Here’s to health, happiness, tasty food, and achieving our nutrition and wellness goals in 2025!

#ThankYou #GratefulHeart #DietitianSupport #HealthJourney #2024Reflection #HappyNewYear2025 #NutritionGoals #WellnessJourney #HealthyHabits #NewYearNewYou #NutritionResolutions #BalancedLiving #MindfulEating #DietitianApproved #HealthFirst #WellnessMotivation #FuelYourBody #SmallStepsBigChanges #SustainableHealth #NourishToFlourish #GoalSetting #SelfCareThroughNutrition #EmpoweredEating #WellnessForLife #HealthyStart2025 #Wellness #Nutritiontips #Nutritionguidance #Dietitianapprovedresolutions #HappyHealthyNewYear

Baked Apple Oats w Yogurt

I found this recipe posted on the @fillingmeals IG page and loved how simple it was.

You could try replacing maple syrup with flavored protein powder for extra protein and fewer carbs if that’s what you’re into!

• Apple 1 / 150 gm
• Non-fat greek yogurt, 150 gm
• Oats, 50 gm
• Cinnamon
• Baking powder
• Maple syrup, 1 tbsp

Mix all ingredients together and bake on 400 degrees F for 25 mins

Nutrition Facts
• Calories 565
• Fat 13 gm
• Carbs 81
• Fiber 11
• Protein 34

Baked Apple Oats w Yogurt

I found this recipe posted on the @fillingmeals IG page and loved how simple it was.

You could try replacing maple syrup with flavored protein powder for extra protein and fewer carbs if that’s what you’re into!

• Apple 1 / 150 gm
• Non-fat greek yogurt, 150 gm
• Oats, 50 gm
• Cinnamon
• Baking powder
• Maple syrup, 1 tbsp

Mix all ingredients together and bake on 400 degrees F for 25 mins

Nutrition Facts
• Calories 565
• Fat 13 gm
• Carbs 81
• Fiber 11
• Protein 34

Matthew McConaughey’s famous viral tuna salad

This funky concoction was absolutely delicious and is a fun higher-fiber/protein way to elevate your tuna salad. This can be eaten with crackers, on a sandwich, or in a high-fiber wrap!

Ingredients:
• Tuna, 10 oz (2 cans or 4 pouches)
• Frozen green peas, 1 cup
• Corn, 1 cup
• Gherkins Pickles, I measured with my heart
• Lemon Juice, 2 tbsp
• White wine vinegar, 4 tsp
• Red onion, 1/3
• Lite mayonnaise, 2/3 cup
• Jalapeño , 1 (In Matthew McConaughey’s OG recipe he uses crushed Jalapeño chips for crunch, but I just used plain old jalapeño, to reduce CHO intake and since I was planning to eat with crunchy crackers)
• Wasabi, 1 tsp-1 tbsp depending on your spice tolerance
• Italian Seasoning
• Black pepper

Directions:
1. Add mayo, lemon juice, white wine vinegar, and wasabi in a bowl and mix until well combined.
2. Finely chop the remaining ingredients and add to the bowl. Mix together and serve!

Nutrition Facts:
Servings: 6 (You can absolutely have more at a time / reduce # servings for larger portions)
Calories: 196
Total Fat: 9 gm
Carbohydrates: 16 gm
Fiber: 3 gm
Protein: 13 gm

#HealthyEating
#NutritionGoals
#WellnessJourney
#CleanEating
#HealthyLifestyle
#NutritiousAndDelicious
#EatForYourGoals
#BalancedMeals
#HealthIsWealth
#WellnessTips
#TunaSalad
#HighProteinMeals
#FiberRich
#HealthyRecipes
#QuickAndHealthy
#MealPrepIdeas
#EasyHealthyMeals
#ProteinPacked
#HealthyAndTasty
#NutritiousFood
#SmallAccountBigDreams
#WellnessCommunity
#FoodiesOfInstagram
#HealthyLiving
#CleanEats
#HealthyInspo
#EatHealthyStayHealthy
#HealthyFoodie
#WellnessAccount
#HealthyChoices

Matthew McConaughey’s famous viral tuna salad

This funky concoction was absolutely delicious and is a fun higher-fiber/protein way to elevate your tuna salad. This can be eaten with crackers, on a sandwich, or in a high-fiber wrap!

Ingredients:
• Tuna, 10 oz (2 cans or 4 pouches)
• Frozen green peas, 1 cup
• Corn, 1 cup
• Gherkins Pickles, I measured with my heart
• Lemon Juice, 2 tbsp
• White wine vinegar, 4 tsp
• Red onion, 1/3
• Lite mayonnaise, 2/3 cup
• Jalapeño , 1 (In Matthew McConaughey’s OG recipe he uses crushed Jalapeño chips for crunch, but I just used plain old jalapeño, to reduce CHO intake and since I was planning to eat with crunchy crackers)
• Wasabi, 1 tsp-1 tbsp depending on your spice tolerance
• Italian Seasoning
• Black pepper

Directions:
1. Add mayo, lemon juice, white wine vinegar, and wasabi in a bowl and mix until well combined.
2. Finely chop the remaining ingredients and add to the bowl. Mix together and serve!

Nutrition Facts:
Servings: 6 (You can absolutely have more at a time / reduce # servings for larger portions)
Calories: 196
Total Fat: 9 gm
Carbohydrates: 16 gm
Fiber: 3 gm
Protein: 13 gm

#HealthyEating
#NutritionGoals
#WellnessJourney
#CleanEating
#HealthyLifestyle
#NutritiousAndDelicious
#EatForYourGoals
#BalancedMeals
#HealthIsWealth
#WellnessTips
#TunaSalad
#HighProteinMeals
#FiberRich
#HealthyRecipes
#QuickAndHealthy
#MealPrepIdeas
#EasyHealthyMeals
#ProteinPacked
#HealthyAndTasty
#NutritiousFood
#SmallAccountBigDreams
#WellnessCommunity
#FoodiesOfInstagram
#HealthyLiving
#CleanEats
#HealthyInspo
#EatHealthyStayHealthy
#HealthyFoodie
#WellnessAccount
#HealthyChoices

Drexel student @allykontra made this lovely infographic on Iron Deficiency Anemia. Learn more about Iron Deficiency Anemia, other forms of anemia, recommended Dietary Intake (RDA) for iron, sources of iron, and how to optimize absorption by swiping through the photos!

Check out the Hleap Nutrition website, at: hleapnutrition.com/articles for more infographics and educational materials

Drexel student @allykontra made this lovely infographic on Iron Deficiency Anemia. Learn more about Iron Deficiency Anemia, other forms of anemia, recommended Dietary Intake (RDA) for iron, sources of iron, and how to optimize absorption by swiping through the photos!

Check out the Hleap Nutrition website, at: hleapnutrition.com/articles for more infographics and educational materials

This was a delicious and balanced plant-based meal. This is not vegetarian, since the orzo was made with bone broth, but it’s plant-based, meaning that it’s mostly made from plants!

• Broth orzo recipe previously posted
• Peach
• Bell pepper, sliced

This was a delicious and balanced plant-based meal. This is not vegetarian, since the orzo was made with bone broth, but it’s plant-based, meaning that it’s mostly made from plants!

• Broth orzo recipe previously posted
• Peach
• Bell pepper, sliced

• Shirataki mushrooms, 1 container
• Bok choy, 1-2 heads
• Firm tofu, 1 block
• Garlic
• Ginger
• Leftover rice

• Seasonings: dashi seasoning, sesame oil, light soy sauce, small splash of regular soy sauce, optional white pepper

1. Press and cut up tofu into cubes. Marinate in sauce mixture until you’re ready to add tofu to stir fry.
2. Add chopped mushrooms to a wok/pot on medium heat (do not add any oil to pan, you need to sweat out the mushrooms, just add to plain pan and occasionally mix until they start reducing in size and browning. Then add sesame oil, garlic, and ginger and mix until fragrant.
3. Add chopped bok choy and mix
4. While this is cooking, heat up your leftover rice (I add it to a bowl with water and ice cubes, cover, and microwave for 2.5 mins, and it’s usually revitalized
5. Add tofu to stir fry, combine sauce mixture to taste and add to stir fry.
6. Add rice to the stir fry and mix everything together!

• Shirataki mushrooms, 1 container
• Bok choy, 1-2 heads
• Firm tofu, 1 block
• Garlic
• Ginger
• Leftover rice

• Seasonings: dashi seasoning, sesame oil, light soy sauce, small splash of regular soy sauce, optional white pepper

1. Press and cut up tofu into cubes. Marinate in sauce mixture until you’re ready to add tofu to stir fry.
2. Add chopped mushrooms to a wok/pot on medium heat (do not add any oil to pan, you need to sweat out the mushrooms, just add to plain pan and occasionally mix until they start reducing in size and browning. Then add sesame oil, garlic, and ginger and mix until fragrant.
3. Add chopped bok choy and mix
4. While this is cooking, heat up your leftover rice (I add it to a bowl with water and ice cubes, cover, and microwave for 2.5 mins, and it’s usually revitalized
5. Add tofu to stir fry, combine sauce mixture to taste and add to stir fry.
6. Add rice to the stir fry and mix everything together!

Working with a Registered Dietitian is an evidence-based way to improve your health, treat and prevent chronic disease, and get your nutrition questions answered by a professional you can trust.

Working with a Registered Dietitian is typically covered as preventative wellness and is 100% FREE with insurance! You can use the insurance verification form on the Hleap Nutrition website to verify coverage if you want to confirm coverage prior to scheduling an appointment (hleapnutrition.com/insurance).

If you have questions about what a dietitian is, what you can hope to gain from working with a dietitian, or more information on insurance coverage, head to my website, hleapnutrition.com (linked in bio).

Working with a Registered Dietitian is an evidence-based way to improve your health, treat and prevent chronic disease, and get your nutrition questions answered by a professional you can trust.

Working with a Registered Dietitian is typically covered as preventative wellness and is 100% FREE with insurance! You can use the insurance verification form on the Hleap Nutrition website to verify coverage if you want to confirm coverage prior to scheduling an appointment (hleapnutrition.com/insurance).

If you have questions about what a dietitian is, what you can hope to gain from working with a dietitian, or more information on insurance coverage, head to my website, hleapnutrition.com (linked in bio).

Chilled Zucchini Soup

Blend the following ingredients:
• Zucchini, 3
• Garlic cloves, 3
• Bone broth, 2 cups
• Cashews, 1 cup
• Basil, 2 cups
• Lemon juice, 6 tbsp (juice from 2 lemons)
• Miso, 2 tbsp
• Salt
• Black pepper

Once blended, either serve right away or chill in the fridge before serving. Garnish with basil leaves, cilantro, cashews, black pepper, and olive oil.

Soups are a great way to sneak in extra veggies! Whether it’s a hot or cold soup, try blending in some sneaky veggies for extra fiber and nutrients.

What are your favorite veggies to add to soup? Comment below!

Chilled Zucchini Soup

Blend the following ingredients:
• Zucchini, 3
• Garlic cloves, 3
• Bone broth, 2 cups
• Cashews, 1 cup
• Basil, 2 cups
• Lemon juice, 6 tbsp (juice from 2 lemons)
• Miso, 2 tbsp
• Salt
• Black pepper

Once blended, either serve right away or chill in the fridge before serving. Garnish with basil leaves, cilantro, cashews, black pepper, and olive oil.

Soups are a great way to sneak in extra veggies! Whether it’s a hot or cold soup, try blending in some sneaky veggies for extra fiber and nutrients.

What are your favorite veggies to add to soup? Comment below!

Cucumber Edamame Crispy Rice Salad

I found this recipe on @sivanskitchen ‘s page and this has become my new hyper fixation meal. I used her original recipe, but made a few minor edits to the dressing, to make it marginally lower in calories. This salad actually tastes good the next day, so is great for meal prep / making enough for dinner + lunch the next day. I divide this recipe into 4 servings.

• Cucumber, 1.5 large OR 4 Persian cucumbers
• Edamame, 1 cup
• Avocado, 1
• Cilantro, 1 bunch
• Mint, 1 bunch
• Crushed peanuts, 1/2 cup
• Scallions, 5

Crispy rice:
• Rice
• Chili paste, 1-2 tbsp
• Avocado or sesame oil

Dressing:
• Soy sauce, 3 tbsp
• Rice vinegar, 3 tbsp
• Lime juice, from 1/2 lime
• Brown sugar, 1 tbsp
• Garlic, 1 clove
• Avocado or sesame oil, 1 tbsp

1. Make rice as you usually would. Then heat oven to 400 degrees, mix rice with oil and chili oil. Bake for 30-38 minutes until crispy
2. Chop up all the ingredients for the salad and dressing. Combine with crispy rice and enjoy!

Cucumber Edamame Crispy Rice Salad

I found this recipe on @sivanskitchen ‘s page and this has become my new hyper fixation meal. I used her original recipe, but made a few minor edits to the dressing, to make it marginally lower in calories. This salad actually tastes good the next day, so is great for meal prep / making enough for dinner + lunch the next day. I divide this recipe into 4 servings.

• Cucumber, 1.5 large OR 4 Persian cucumbers
• Edamame, 1 cup
• Avocado, 1
• Cilantro, 1 bunch
• Mint, 1 bunch
• Crushed peanuts, 1/2 cup
• Scallions, 5

Crispy rice:
• Rice
• Chili paste, 1-2 tbsp
• Avocado or sesame oil

Dressing:
• Soy sauce, 3 tbsp
• Rice vinegar, 3 tbsp
• Lime juice, from 1/2 lime
• Brown sugar, 1 tbsp
• Garlic, 1 clove
• Avocado or sesame oil, 1 tbsp

1. Make rice as you usually would. Then heat oven to 400 degrees, mix rice with oil and chili oil. Bake for 30-38 minutes until crispy
2. Chop up all the ingredients for the salad and dressing. Combine with crispy rice and enjoy!

We love hearing from you! If our nutrition counseling has made a positive impact on your journey, we’d be so grateful if you could take a moment to leave us a review. Your feedback helps others find their path to wellness! 🥗✨ #NutritionMatters #ClientLove #PositiveVibes

We love hearing from you! If our nutrition counseling has made a positive impact on your journey, we’d be so grateful if you could take a moment to leave us a review. Your feedback helps others find their path to wellness! 🥗✨ #NutritionMatters #ClientLove #PositiveVibes

High Protein/Fiber Miso Soup with Tofu

• Edamame
• Tofu (either pre marinated or just pressed)
• Vermicelli rice noodles
• Boiling water
• Miso paste, 2 tbsp
• Dashi seasoning, 2 tbsp
• Spinach +/- bok choy +/- shredded carrots
• Optional: Chili crunch or sriracha for spice

Add all ingredients to jar, except for the boiling water. This way you can prep everything in advance for easy meal prep. When you’re ready to eat, add boiling water, and leave for 10 minutes. Mix everything up and enjoy!!!

#dietitianeats #eattofu #plantbaseddiet #plantbasedfood #plantbasedrecipes #plantbasednutrition #plantbasedmeals #mealprep #mealprepping #easymealprep #easymealprepideas #easymealpreprecipes #simplemealprep #mealplanning #mealplanner #mealplanningmadeeasy #mealplanbabes #simplifylunch #easypackedlunch #packedlunch #packedlunchideas #packedlunches #eatwell #eatwellbewell #eatwelllivewell #feedfeed #buzzfeast #buzzfeastfood #vegetarianrecipes #vegetarianfood

High Protein/Fiber Miso Soup with Tofu

• Edamame
• Tofu (either pre marinated or just pressed)
• Vermicelli rice noodles
• Boiling water
• Miso paste, 2 tbsp
• Dashi seasoning, 2 tbsp
• Spinach +/- bok choy +/- shredded carrots
• Optional: Chili crunch or sriracha for spice

Add all ingredients to jar, except for the boiling water. This way you can prep everything in advance for easy meal prep. When you’re ready to eat, add boiling water, and leave for 10 minutes. Mix everything up and enjoy!!!

#dietitianeats #eattofu #plantbaseddiet #plantbasedfood #plantbasedrecipes #plantbasednutrition #plantbasedmeals #mealprep #mealprepping #easymealprep #easymealprepideas #easymealpreprecipes #simplemealprep #mealplanning #mealplanner #mealplanningmadeeasy #mealplanbabes #simplifylunch #easypackedlunch #packedlunch #packedlunchideas #packedlunches #eatwell #eatwellbewell #eatwelllivewell #feedfeed #buzzfeast #buzzfeastfood #vegetarianrecipes #vegetarianfood

Sardine Sandwich + Strawberries

• Sardines
• Tomato
• Pickled red onions
• Edamame spread (recipe posted a few posts ago)
• Bread (I’m going to post my easy bread recipe next, stay tuned!)

Sardine Sandwich + Strawberries

• Sardines
• Tomato
• Pickled red onions
• Edamame spread (recipe posted a few posts ago)
• Bread (I’m going to post my easy bread recipe next, stay tuned!)

It can be a serious challenge to find reputable evidence based sources for nutrition education. I am a huge fan of both these magazines for ongoing education for individuals and dietitians (usually a good source for CEUs too).

• Academy of Nutrition
• Food & Nutrition Magazine
• American Diabetes Association
• Dietitian360

With so many different people and accounts voicing their opinions on nutrition and wellness, it’s hard to know what information is credible. If you’re looking for nutrition information online, prioritize information coming from Registered Dietitians (RD/RDN). Dietitians are the only formal degree for nutrition education. To be an RD you need to graduate from an accredited undergraduate program, obtain a Masters degree (MS), complete a 1 year internship/residency program, and then pass a national exam to become board certified.

A “Nutritionist” has no definition and does not require any kind of formal education, so anyone can say they’re a Nutritionist and dish out nutrition information. Whether or not it’s true and evidence based is a gamble.

It’s important to understand where your advice is coming from before you hop on board.

#registereddietitian #dietitiannutritionist #rdapproved #ceu #nutritioneducation #nutritioneducator #evidencebased #evidencebasedmedicine #evidencebasedpractice #evidencebasednutrition #wellness #wellnessthatworks #healtheducation #philadelphianutrition #phillynutritionist #phillydietitian #healthyphilly #healthyeatingphilly #phillywellness #phillywellnesscommunity #holistichealthphilly #nutritioneducation #phillylocal #mindfuleatingphilly #phillyfoodie #nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching

It can be a serious challenge to find reputable evidence based sources for nutrition education. I am a huge fan of both these magazines for ongoing education for individuals and dietitians (usually a good source for CEUs too).

• Academy of Nutrition
• Food & Nutrition Magazine
• American Diabetes Association
• Dietitian360

With so many different people and accounts voicing their opinions on nutrition and wellness, it’s hard to know what information is credible. If you’re looking for nutrition information online, prioritize information coming from Registered Dietitians (RD/RDN). Dietitians are the only formal degree for nutrition education. To be an RD you need to graduate from an accredited undergraduate program, obtain a Masters degree (MS), complete a 1 year internship/residency program, and then pass a national exam to become board certified.

A “Nutritionist” has no definition and does not require any kind of formal education, so anyone can say they’re a Nutritionist and dish out nutrition information. Whether or not it’s true and evidence based is a gamble.

It’s important to understand where your advice is coming from before you hop on board.

#registereddietitian #dietitiannutritionist #rdapproved #ceu #nutritioneducation #nutritioneducator #evidencebased #evidencebasedmedicine #evidencebasedpractice #evidencebasednutrition #wellness #wellnessthatworks #healtheducation #philadelphianutrition #phillynutritionist #phillydietitian #healthyphilly #healthyeatingphilly #phillywellness #phillywellnesscommunity #holistichealthphilly #nutritioneducation #phillylocal #mindfuleatingphilly #phillyfoodie #nutrition #nutritioncoach #nutritiontips #nutritionfacts #nutritioncoaching

Garlic eggplant 🍆

Eggplant
• Japanese eggplant (2) cut into bite sized pieces
• Salt, 1 tsp
• Cornstarch, 1 tbsp

Sauce Ingredients:
• Soy sauce, 1.5 tbsp
• Water, 1 tbsp
• Sugar, 2 tsp
• Cornstarch, 1 tsp

Stir-fry Ingredients:
• Avocado oil, 2.5 tbsp
• Garlic, 3 cloves (chopped)
• Ginger, 1 tsp (minced)

Found this recipe on the @omnivorescookbook page!

1. Add chopped eggplant into a bowl with water, mix in 1 tsp salt, and leave for 15 mins
2. Combine sauce ingredients and mix well
3. Sprinkle eggplant with 1 tbsp cornstarch and mix until evenly coated
4. Add 2 tbsp cooking oil to a pan on medium-high heat. Spread eggplant evenly across the pan and cook on each side until evenly charred and soft (for a total of 8-10 minutes). Once fully cooked, remove from the pan and put on the side.
5. Add the remaining 1/2 tbsp avocado oil + garlic + ginger to the pan and cook while stirring until fragrant.
6. Add the eggplant back in, add in sauce, and serve up!

Garlic eggplant 🍆

Eggplant
• Japanese eggplant (2) cut into bite sized pieces
• Salt, 1 tsp
• Cornstarch, 1 tbsp

Sauce Ingredients:
• Soy sauce, 1.5 tbsp
• Water, 1 tbsp
• Sugar, 2 tsp
• Cornstarch, 1 tsp

Stir-fry Ingredients:
• Avocado oil, 2.5 tbsp
• Garlic, 3 cloves (chopped)
• Ginger, 1 tsp (minced)

Found this recipe on the @omnivorescookbook page!

1. Add chopped eggplant into a bowl with water, mix in 1 tsp salt, and leave for 15 mins
2. Combine sauce ingredients and mix well
3. Sprinkle eggplant with 1 tbsp cornstarch and mix until evenly coated
4. Add 2 tbsp cooking oil to a pan on medium-high heat. Spread eggplant evenly across the pan and cook on each side until evenly charred and soft (for a total of 8-10 minutes). Once fully cooked, remove from the pan and put on the side.
5. Add the remaining 1/2 tbsp avocado oil + garlic + ginger to the pan and cook while stirring until fragrant.
6. Add the eggplant back in, add in sauce, and serve up!

Matcha Chia Pudding

• Fairlife skim milk, 1 cup
• Matcha powder, 2 tsp
• Maple syrup, 1.5 tsp
• Chia seeds, 1/4 cup
• Optional sprinkle of unflavored or vanilla protein powder (if using sweetened protein powder you can try decreasing the amount of maple syrup)

Mix all ingredients together and store in the fridge overnight. It will thicken into a pudding consistency overnight and will be ready to eat in the morning.

Swipe through photos for nutrition breakdown! Nutrition facts do NOT include protein powder.

This recipe packs a whopping 17 grams of fiber per serving (this whole recipe = 1 serving). Fiber needs depend on a person’s age and gender, but most people need >20 gm per day as a minimum and the average American is getting <17 gm per day. Up your fiber intake for a healthy gut, increased satiety, and improved blood sugar regulation!

Matcha Chia Pudding

• Fairlife skim milk, 1 cup
• Matcha powder, 2 tsp
• Maple syrup, 1.5 tsp
• Chia seeds, 1/4 cup
• Optional sprinkle of unflavored or vanilla protein powder (if using sweetened protein powder you can try decreasing the amount of maple syrup)

Mix all ingredients together and store in the fridge overnight. It will thicken into a pudding consistency overnight and will be ready to eat in the morning.

Swipe through photos for nutrition breakdown! Nutrition facts do NOT include protein powder.

This recipe packs a whopping 17 grams of fiber per serving (this whole recipe = 1 serving). Fiber needs depend on a person’s age and gender, but most people need >20 gm per day as a minimum and the average American is getting <17 gm per day. Up your fiber intake for a healthy gut, increased satiety, and improved blood sugar regulation!

One amazing change spurred by COVID was the movement towards tele-health and virtual counseling. Nutrition counseling is almost always covered as preventative medicine, which means it’s usually 100% FREE for you, even as a virtual service!

Schedule your in-person or virtual appointment today! To schedule, call 215-821-8701 or schedule online at Hleapnutrition.com/appointments/

For more information on insurance coverage, visit Hleapnutrition.com/insurance/

One amazing change spurred by COVID was the movement towards tele-health and virtual counseling. Nutrition counseling is almost always covered as preventative medicine, which means it’s usually 100% FREE for you, even as a virtual service!

Schedule your in-person or virtual appointment today! To schedule, call 215-821-8701 or schedule online at Hleapnutrition.com/appointments/

For more information on insurance coverage, visit Hleapnutrition.com/insurance/

Herby Edamame Spread

• Edamame (shelled), 1.5 cups
• Miso paste, 2 tsp
• Tahini, 1/4 cup
• Olive oil, 1 tbsp
• Red wine vinegar, 2 tbsp
• Any fresh herbs you have! I’ve used mint, lavender, cilantro, and dill!
• Optional add in - avocado

Blend everything in a food processor and enjoy!

This is such a delicious spread to add to toast or sandwiches for extra flavor, protein, and fiber!

1 cup of shelled edamame contains 18 gm protein and 8 gm fiber. Edamame is a great food to incorporate for more plant based, balanced, and filling meals.

Herby Edamame Spread

• Edamame (shelled), 1.5 cups
• Miso paste, 2 tsp
• Tahini, 1/4 cup
• Olive oil, 1 tbsp
• Red wine vinegar, 2 tbsp
• Any fresh herbs you have! I’ve used mint, lavender, cilantro, and dill!
• Optional add in - avocado

Blend everything in a food processor and enjoy!

This is such a delicious spread to add to toast or sandwiches for extra flavor, protein, and fiber!

1 cup of shelled edamame contains 18 gm protein and 8 gm fiber. Edamame is a great food to incorporate for more plant based, balanced, and filling meals.

Toast + Edamame Spread (will post next) + Dill Marinated Herring + Side of Raspberries

Coffee + Fairlife milk (for extra protein)

Toast + Edamame Spread (will post next) + Dill Marinated Herring + Side of Raspberries

Coffee + Fairlife milk (for extra protein)

🚨THE “NUTRITION IN CANCER PREVENTION” COURSE WILL ONLY BE AVAILABLE FOR PURCHASE UNTIL SEPTEMBER 13, 2024 (9/13/24)🚨

Presenting…. Hleap Nutrition’s newest course, “Nutrition in Cancer Prevention”

This course will be available for a limited time, until September 13, 2024. DM me if you’re interested in this $35 presentation and I’ll send you a link OR you can go straight to the Hleap Nutrition website and click on the “Nutrition Courses” page.

This is a self-paced 40-minute presentation led by Hannah Rettaliata, Registered Dietitian and Oncology Specialist (CSO). She discusses:

• The relationship between nutrition, weight management, and cancer risk

• Specific foods and their link to increasing or decreasing cancer risk

• Supplementation for cancer prevention

• Actionable items to decrease your cancer risk

• Mythbusters around different nutrition links to cancer prevention

Reach out if you have any questions about the course!

🚨THE “NUTRITION IN CANCER PREVENTION” COURSE WILL ONLY BE AVAILABLE FOR PURCHASE UNTIL SEPTEMBER 13, 2024 (9/13/24)🚨

Presenting…. Hleap Nutrition’s newest course, “Nutrition in Cancer Prevention”

This course will be available for a limited time, until September 13, 2024. DM me if you’re interested in this $35 presentation and I’ll send you a link OR you can go straight to the Hleap Nutrition website and click on the “Nutrition Courses” page.

This is a self-paced 40-minute presentation led by Hannah Rettaliata, Registered Dietitian and Oncology Specialist (CSO). She discusses:

• The relationship between nutrition, weight management, and cancer risk

• Specific foods and their link to increasing or decreasing cancer risk

• Supplementation for cancer prevention

• Actionable items to decrease your cancer risk

• Mythbusters around different nutrition links to cancer prevention

Reach out if you have any questions about the course!

RISOTTO-STYLE HIGH PROTEIN ORZO RECIPE

Ingredients
• Orzo
• Bone broth
• Spinach
• Parmesan cheese
• Seasonings (I used truffle salt, black pepper, and garlic powder)

1. Heat pan on medium and once hot, spray with a tiny bit of oil
2. Add orzo to pan stirring regularly until orzo starts to golden
3. Add bone broth (@drkellyannofficial bone broth is super high in protein, about 15 gm per cup), sightly more broth than the amount of orzo you added.
4. Turn temp down to simmer and occasionally stir for about 10 mins until liquid is fully absorbed and consistency is to your liking.
5. Next, roughly chop a few handfuls of spinach and mix it into the orzo
6. Lastly, add desired seasonings to taste: parmesan cheese, truffle salt, black pepper, and garlic powder
7. Mix all together and serve

Pair with veggies and protein for a balanced meal!

RISOTTO-STYLE HIGH PROTEIN ORZO RECIPE

Ingredients
• Orzo
• Bone broth
• Spinach
• Parmesan cheese
• Seasonings (I used truffle salt, black pepper, and garlic powder)

1. Heat pan on medium and once hot, spray with a tiny bit of oil
2. Add orzo to pan stirring regularly until orzo starts to golden
3. Add bone broth (@drkellyannofficial bone broth is super high in protein, about 15 gm per cup), sightly more broth than the amount of orzo you added.
4. Turn temp down to simmer and occasionally stir for about 10 mins until liquid is fully absorbed and consistency is to your liking.
5. Next, roughly chop a few handfuls of spinach and mix it into the orzo
6. Lastly, add desired seasonings to taste: parmesan cheese, truffle salt, black pepper, and garlic powder
7. Mix all together and serve

Pair with veggies and protein for a balanced meal!

MANGO COCONUT CHIA PUDDING

• Coconut milk, 1 cup
• Mango (frozen or fresh), 1 cup
• Chia seeds, 5 tbsp
• Vanilla extract, small splash

Blend everything together in a blender, except for the chia seeds. Once blended, mix in the chia seeds, divide into 2 servings, and leave in the fridge overnight

One serving is :

• 469 calories (you could use LIGHT coconut milk for fewer calories)
• 32 gm Carbohydrates
• 12 gm Fiber
• 16 gm Protein (add unflavored protein powder for extra protein)

Most people are not getting even close to the amount of fiber they need daily. How much fiber you need depends on your gender and age, but most age groups are recommended to get 20-40 gm daily and Americans are getting an average of 16 gm daily. Boost your fiber intake with simple additions, like chia seeds and beans!

MANGO COCONUT CHIA PUDDING

• Coconut milk, 1 cup
• Mango (frozen or fresh), 1 cup
• Chia seeds, 5 tbsp
• Vanilla extract, small splash

Blend everything together in a blender, except for the chia seeds. Once blended, mix in the chia seeds, divide into 2 servings, and leave in the fridge overnight

One serving is :

• 469 calories (you could use LIGHT coconut milk for fewer calories)
• 32 gm Carbohydrates
• 12 gm Fiber
• 16 gm Protein (add unflavored protein powder for extra protein)

Most people are not getting even close to the amount of fiber they need daily. How much fiber you need depends on your gender and age, but most age groups are recommended to get 20-40 gm daily and Americans are getting an average of 16 gm daily. Boost your fiber intake with simple additions, like chia seeds and beans!

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