Nutrition & Recipes
Dive into expert articles, insightful blogs, and the latest
research to empower your health journey.
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Power Protein Smoothie
Protein smoothies are a great way to support muscle protein synthesis after a workout and can also be an easy way to consume a balanced meal at any time of day! Feel free to vary the ingredients to your taste preferences, food sensitivities and intolerances. Please note that the amounts used are estimates and will…
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Sesame Chicken, Edamame, & Cabbage Stir Fry
Tired of the same old oatmeal or smoothie? A quick vegetable stir fry with a blend of plant and animal proteins can be a convenient way to get a couple servings of color into your morning alongside satisfying fats and proteins. Eating well to balance hormones and build muscle can be simple. This stir fry…
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Simple Ways to Eat “Beyond the Table”
March is National Nutrition Month, and this month’s theme “Beyond the Table” creates a beautiful opportunity to highlight simple habits and behaviors anyone can do to support their overall health. This month-long focus on good nutrition brings awareness to how we eat at home, on the go, in schools, at restaurants, and events. Since so…
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Mason Jar Salad
When it comes to supporting hormone balance, especially during perimenopause, the foods we eat can make a big difference. Think of the cruciferous vegetables like watercress, broccoli, brussels sprouts, arugula, etc. These support detoxification and may help promote healthy estrogen levels in the body. Also, eating a balance of high-quality protein, anti-inflammatory fat, and high…
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Chocolate Strawberry Zucchini Muffins
These grain free muffins are sweetened with fruit instead of added sugars, lowering its glycemic effect. The cocoa powder, pumpkin seeds and strawberries provide magnesium, potassium, fiber, antioxidants, and polyphenols like flavonoids, all which support a healthy heart so why not enjoy this as a healthy treat on Valentine’s day with a loved one! Ingredients:…
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Coffee: Good or Bad?
Coffee has long since been regarded as a relative pariah in the health and nutrition world. Newer research, however, suggests that your morning Americano may have some hidden health benefits. Traditional roasted coffee has over 1,000 bioactive compounds, many of which contain therapeutic antioxidant, anti-inflammatory, anti-fibrotic, and anti-carcinogenic effects. In fact, most Americans get more…
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PUMFU Scramble (Egg Free, Soy Free)
PUMFU is a soy free alternative that can be used as a tofu replacement. It is made from pumpkin seeds which are rich in healthy fats, zinc, magnesium, iron, manganese, copper, potassium, and phosphorus. It is also a great protein source for those not eating animal products. Adding a variety of vegetables increases the antioxidant…
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Wild Salmon Patties with Aioli Sauce
This month, we’re all about sustainable seafood! To go along with our “Should I Eat Fish?” blog, we asked our Senior Dietitian Lisa Dreher to put together a recipe for you. Here is a different and tasty way to get more omega-3 rich seafood into your diet. Yields 10 patties Ingredients: 1-pound fresh wild sustainable…
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Should I Eat Fish?
A question I constantly get from patients is whether or not they should be eating fish. The short answer is YES and let me explain why! Fish is a great protein source, especially for those who prefer to avoid meat. It also provides us with zinc, iodine, magnesium, vitamin D, and calcium. Fatty fish are…
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Low Histamine Chia Seed Pudding
Many patients that are just starting off on a low histamine diet often ask, “What can I have for breakfast?” This chia seed pudding is a great option for not only breakfast but as an afternoon snack as well. Chia seeds are considered a superfood and rightfully so. They are a great source of anti-inflammatory…