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Posted by on Dec 16, 2014 in Nutrition, Nutrition Success, Nutrition Tips, Recipes, Uncategorized | 0 comments

Recipe: Almond Butter Quinoa Blondies!

Almond Butter Quinoa Blondies Make 2015 the year of mindfulness. This includes mindful indulgences too! Switch up your recipes a bit and try something new and tasty. This Almond Butter Quinoa Blondie is made with quinoa flour, which you can find in the baking section or near the gluten-free flours in most natural grocers.  If you’re feeling extra ambitious, make your own quinoa flour by using a clean coffee grinder to grind whole grains of quinoa into a powder. These blondies have less than 150 calories per serving, and higher protein content than your average dessert. Replace the dark chocolate chips with dried fruit (I suggest dried apples or cranberries), and you will have a great breakfast side option.  Embrace the theme of mindfulness by slowing down and enjoying every bite. Makes: 24 blondies Prep: 10 minutes Total Time: 1 hour Ingredients 1/4 cup unsalted butter, softened 3/4 cup smooth or crunchy natural almond butter 2 large eggs 3/4 cup packed light brown sugar 1 teaspoon vanilla extract 3/4...

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Posted by on Aug 19, 2014 in Nutrition, Nutrition Tips, Recipes | 0 comments

How to Choose Sustainable Seafood

How to Choose Sustainable Seafood

Omega-3s boost immunity and reduce the risk of heart disease, stroke, and cancer and build cell membranes in the brain.  They also may help with depression, irritable bowel disease, and autoimmune diseases like rheumatoid arthritis.  To get all of our omega-3 fatty acids, we should aim for fish 2x/week.  Which fish contain the most omega-3s that are good for you and the environment? Fortunately, Seafood Watch, a program run by the Monterey Bay Aquarium was developed to help consumers and businesses make choices for healthy oceans.  Seafood Watch created a “Super Green” list containing seafood that is excellent for human health and is caught or farmed responsibly.  The list includes seafood that meets the following three criteria: Has low levels of mercury (below 216 parts per billion [ppb]) Provides at least 250 milligrams per day (mg/d) of omega-3s Is classified as a Seafood Watch “Best Choice” (green) The Winners that made it on the most recent list include: Atlantic Mackerel (purse seine from Canada and the U.S.) Freshwater Coho Salmon...

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Posted by on May 20, 2014 in Nutrition, Nutrition Tips, Recipes | 0 comments

Mango, Quinoa and Black Bean Salad

Mango, Quinoa and Black Bean Salad

We can thank Tracy Beeman, Pure Austin’s newest Registered Dietitian, for this awesome summer recipe.  Enjoy for a light lunch or dinner or as a side dish to any meal. Mango, Quinoa and Black Bean Salad 1 cup quinoa, dry 1 can black beans, rinsed 1 cup fresh corn 1/2 large or 1 small cucumber 1 red pepper diced 1 small mango diced 1 small red onion 1 TBS fresh cilantro (to taste) 1 cup canned and rinsed black beans 2 scallions thinly sliced 2 TBS EVOO 2 Limes juiced Prepare the quinoa first. I rinse then soak my quinoa overnight before I cook it. It makes it a bit easier to digest and it comes out nice and fluffy every time. * 1 cup quinoa * 1 1/2 cups cold water * Optional: 1/2 tsp salt 1. Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water using a fine mesh strainer. 2. Drain quinoa well in the strainer, transfer to the cooking pot,...

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Posted by on Mar 11, 2014 in Nutrition, Nutrition Tips, Recipes | 0 comments

March into Spring with fresh seasonal veggies and PIZZA!

An abundance of seasonal spring favorites are about to hit your local produce shelves. A great way to maximize the nutritional value of any recipe is to include a wide variety of veggies. What better vehicle for all this valuable nutrition than the classic favorite…PIZZA! Swapping out traditional ingredients for ones that pack a “bigger bang for your buck” is an easy way to create the healthy pizza of your dreams. Here are some great alternatives to the traditional pizza ingredients we all love. For more great ideas like these and info about how to have The Healthy Nut prepare food for you, check out the NEW website at www.HealthNutAustin.com. Toppings: The more fresh veggies the better! Don’t be afraid to get creative. Broccoli, asparagus, artichokes, and brussels sprouts all roast well and make delicious additions to any pizza. Sauce: Pesto, sun dried tomato tapenade, light all natural alfredo sauce, hummus, salsa, olive oil and fresh garlic, are all great alternatives to traditional tomato sauce. If you do go with tomato sauce, try to make...

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Posted by on Feb 5, 2014 in Nutrition, Recipes | 0 comments

Fabulous Recipes from The Health Nut – And She will Deliver to YOU!

Fabulous Recipes from The Health Nut – And She will Deliver to YOU!

Roasting Vegetable…The Ultimate Way to Make Any Meal a Nutritious Success Trying to figure out how to make food exciting, healthy, and delicious? Have no fear, the solution is less than 30 minutes away! Roasting vegetables is one of the simplest and healthiest ways to transform ordinary vegetables into extraordinary meals! Two of my favorite items to roast are brussel sprouts and butternut squash. These two recipes, brought to you by The Health Nut, are sure to be a hit! Roasted Parmesan Brussel Sprouts 1 lb small to medium brussel Sprouts halved or quartered 1/2 cup finely grated parmesan cheese 1/4 cup olive oil (or your favorite oil of choice) just enough to coat the brussel sprouts salt, pepper, and garlic powder sprinkle evenly over entire batch Preheat the oven to 375 degrees. After quartering or halving the brussel sprouts toss them with the oil and spread them out evenly on a baking sheet. Sprinkle salt, pepper, and garlic powder evenly over the whole batch. Then sprinkle on the parmesan...

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Posted by on Dec 20, 2013 in Nutrition, Nutrition Tips, Recipes | 0 comments

Post No-Sugar Challenge Wrap-up, Hints, and Recipes

Post No-Sugar Challenge Wrap-up, Hints, and Recipes

As the no sugar challenge comes to an end, I am sure most of you are feeling much more confident in your ability to steer clear of that processed white stuff you used to crave all the time. Now the question becomes, what do I do now? After the challenge is over, do I allow myself to go on a sugar binge to make up for lost time? Or will I decide to just eat sugar every now and then as a treat? This challenge was not designed to tell you to never again eat added sugars. It was designed to show you that it is possible for you to live without it. Sure, it takes a little extra work and planning on your part, but hopefully this challenge has shown you how much better you feel without sugar. What we hope you take from this challenge is two things. Number one, sugar is served best in moderation.  Number two, we hope you learned that sugar is hidden by...

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