Why it’s great: you make it in advance and it keeps in the refrigerator for 3 days without wilting.

A great weeknight dinner that uses pantry staples and either fresh or frozen vegetables....your choice.

Sometimes there isn’t time to sit down and enjoy a family meal together. Among sports, dance, band and after school activities, many parents want to easily offer more nutrition to their busy young ones. Here’s a list of some healthier snacks that, when 2 – 3 of them are combined together, turn into dinner.

It’s not about taking away your favorite foods but about adding to and bulking up with nutrient-dense foods for greater nutrition and health outcomes.

Start by reading the labels on the foods in your fridge, pantry and the grocery aisle and applying my “3/3 Method” which requires more than 3 grams of fiber and less than 3 grams of added sugar per serving.

Twice I’ve made this with cooking school clients and each time it has been a winner. Buy skinned fillets of about 5 oz each which is the size of your hand outstretched. CLICK THE PHOTO OR HEADLINE TO READ MORE

This is an easy flat bread cooked in your cast iron pan or a non-stick skillet. Brush with a mixture of melted butter, garlic and fresh herbs before serving. CLICK THE PHOTO OR HEADLINE TO READ MORE

No need to spend $23 on a restaurant-style bowl when you can make one yourself with pantry staples. The methods used here are; PANTRY, GRAIN COOK

Follow these tips for easily adding more fiber to your diet. The goal is to add some higher fiber foods to your existing meals and not take away your favorite foods.

I interviewed a former client who shared with me her story of “re-wiring” her brain around food. Becky is 54 and in peri-menopause. She says she has found “food serenity” which is a concept I’ve talked about/around but never had the right words for until now. Here’s her interview:

What about counting calories:

“I learned NOT to count calories or try to stick to a restrictive eating plan. I feel like my brain has been re-wired in relation to food after a lifetime of various ‘diets’.  I truly believe for any program to have full impact you have to ignore calories.  Just focus on eating the good stuff and the rest will take care of itself.” CLICK THE PHOTO OR THE HEADLINE TO READ MORE

An easy test for UPFs is this: if it comes in any kind of package and contains at least one ingredient that is not found in a domestic kitchen, it is likely an ultra-processed food. CLICK THE HEADLINE OR PHOTO TO READ MORE

Here is my "method" for tabbouleh. It's not a recipe but a way of doing this every time you have the following ingredients on hand. The easy way to remember this is “Greens + Grains + Dressing.” The greens and grains are mixed into a 2:1 ratio. CLICK HEADLINE OR PHOTO TO READ MORE

This flavorful soup uses hearty cannellini or white beans and either spicy or sage sausage. Omit the sausage and use a vegetable stock to create a vegan soup. CLICK THE HEADLINE OR PHOTO TO READ MORE

Don’t drain these beans. Use the can juice to create a seasoned, thick soup. CLICK THE HEADLINE OR PHOTO TO READ MORE

Take the eggplant slices and dredge then in flour, then egg and finally, breadcrumbs on both sides. Place the slices on a lightly oiled baking sheet. CLICK THE PHOTO OR THE HEADLINE TO READ MORE

Once I spent enough time in practice I started to look past all the reductionist arguments like this. Day-to-day behavioral consistency and nutrition adherence is so much more important than the brand of fish oil someone supplements or the few ounces of meat. CLICK THE PHOTO OR HEADLINE TO READ MORE

Stocking your pantry is essential to consume a nutrient-dense, plant majority diet. Here are a few staples to pick up the next time you shop. CLICK THE PHOTO OR HEADLINE TO READ MORE

You don’t typically think of mixing sweet potatoes with savory spices like chili powder and cumin but it works. Trust me. We made this during our Fall cooking series and it was a hit. CLICK THE PHOTO OR HEADLINE TO READ MORE

During this time, hormonal changes can lead to various symptoms, such as hot flashes, mood swings, weight gain, and bone density loss. A balanced diet can help alleviate these symptoms and reduce the risk of certain health issues that may arise during menopause. CLICK THE PHOTO OR HEADLINE TO READ MORE