Category Archives: Meal Prep

Image of hands holding up a sign that says BINGO with words: Food Budget Bingo plus recipes: crispy tofu, carrots, rice.

Food Budget Bingo: Cut Costs on Your Food Budget

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May 2025. Grocery costs are out of control! Let’s look at some tips to help you cut costs on your food budget with Food Budget Bingo.

Contents of blog: 1. Intro: Living out of a Dorm Fridge. 2. On The Table: Crispy Tofu, Carrots, and Rice. 3. Coach's Corner: Food Budget Bingo.

What is up with appliances these days, amirite?

A brand-new refrigerator that hubs and I purchased six months ago stopped holding temp. We didn’t notice until the ice maker stopped making ice. So, it likely had conked out 1-2 days before we noticed.

Let me start with: Hi! 👋 I’m kind of strict when it comes to food safety. I had to learn about all the food borne illnesses, so… 
 
We lost a bunch of food (!!!) and were living out of coolers and a dorm-sized fridge. The repair guy couldn’t come to do a diagnostic check for 4 days. Don’t get me started on working with warranties. At the time I’m writing this, the repair guy comes tomorrow.
 
Which brings me around to everyone’s ever-increasing food budget. Losing food hurts more now than it did 3 fridges ago when the same thing happened. Especially right after a grocery trip! Back then it was irritating. These days, it hurts.
 
So, this month I am bringing you ideas to save money on food with Food Budget Bingo. There is also a plant-based recipe that uses ingredients many of us may have on hand already. It’s vegan and can easily be made with meat.
 
I know I’m getting older. But… back in my day, appliances didn’t break within the first year of having them. And if anyone has a harvest gold fridge from the 70s to sell, HMU. Those things ran like, well, a machine.
 
“A balanced diet is a cookie in each hand. And a well-stocked refrigerator.” – Source unknown

Yours in good health,
Alexia Lewis, RD
Master’s Level Nutritionist
Registered Dietitian
Certified Health Coach

DYK I still have a ⭐⭐⭐⭐⭐ rating after 158 reviews?!

This month, I want to share a patient’s success story with you.
 
My patient had a goal to get his LDL under 70 in 3 months. If he did so, he would not need to increase to his statin medication. So, we targeted LDL, and I provided lab requisitions for blood draws every 30 days. We added this to his work on less restrictive dieting and food rules.

The result? He is feeling such relief from on-and-off dieting AND his LDL went from 99 to 68. Mission accomplished!

Get my nutrition tips for improving heart health and LDL.

What’s On My Table

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

I love tofu. I know many people do not like it. To that I say, it’s because you haven’t learned how to cook it yet.
 
I’m here to help with a budget-friendly tofu recipe that uses many common ingredients you may already have.
 
For tofu, first things first. For recipes like this you need extra firm tofu.
 
Second things second. You must press the tofu before using it. Otherwise, it won’t absorb the sauce/seasonings as well and it will stay soggy and mushy instead of getting crispy. Here’s a quick web story if you don’t have a tofu press. 

Last things last. You must season tofu, or it tastes bland and blah.

Now, some people encourage freezing the tofu and thawing it out before using it. This is not required, especially if it puts another step between you and your tofu. Freezing will make it more spongy and crumbly, but it will hold the seasonings and flavors more.

Not vegan? No problem. Replace the tofu with the meat or fish of your choice.

Vegan or vegetarian? Get my tips for meeting your protein needs with whole and minimally processed foods.

Crispy Tofu, Carrots, and Rice. 

Makes 4 servings.

  • Cook 1 cup of dry brown rice (or rice of your choice) according to package directions. When done, set aside to cool.
  • Preheat oven to 400ºF (204ºC). Spray a large baking sheet with cooking spray (or use parchment paper if you don’t have anxiety about oven fires. Hi again. That’s also me.)
  • Press 1 package of extra-firm tofu (usually 14ish ounces). Cut block into cubes. Think bite sized.
  • In a large bowl, gently toss tofu cubes with 3 Tablespoons of low-sodium soy sauce. Add 3 Tablespoons of cornstarch to the bowl and gently toss again until tofu cubes are well-coated. Using a spatula helps with this step.
  • Place tofu cubes on the baking sheet and bake for 25-35 minutes, flipping halfway through.
  • Grab 4 serving bowls or meal-prep/storage containers and add to each bowl:
    • 1/2 cup of mixed greens
    • 1/2 of a shredded carrot
    • 3/4 cup of cooked rice (once cooled)
    • 1/4 of the tofu cubes (once cooled)
    • 1/2 Tablespoon of lemon juice

To meal prep:

  • Batch-cooking style: cook rice and tofu, store it in fridge until ready to make meal.
  • Cook-and assemble style: follow recipe, store meal-prep containers in the fridge.
  • For both styles: if not eating within 3-4 days, freeze it. Thaw when ready to eat.

If the rice or tofu needs more time to cool, place it in the refrigerator. Cooked rice is one thing you don’t want to leave on the counter too long because Bacillus cereus. This little bacterium loves cooked rice and pasta. 
 
Have fun and prevent food boredom with variety. Add more non-starchy vegetables. I like broccoli florets or summer squash/zucchini. Swap out brown rice for quinoa or basmati rice.
 
You can get another tofu recipe from one of my weekly meal plans: Baked tofu with zucchini carpaccio. Just please forgive the photography. I was still learning! Speaking of meal planning, DYK I wrote an e-book on Creating Your Own Personalized Meal Plan with Ease. You can read the beginning of the e-book on Amazon.
 
Give this recipe a try and let me know what you think! I would also love your suggestions for ways to jazz it up! Sometimes we all need a little #foodspiration.

What I’ve Been Coaching On

Catch a glimpse of my coaching style in this section, where I share what I’m working on with clients.

This is based on my experience with my patients and is provided solely for educational purposes. It may NOT be appropriate for you. Please check with your healthcare provider before making changes based on the information provided here.

Image of hands holding up a sign that says BINGO with words: Food Budget Bingo plus recipes: crispy tofu, carrots, rice.

Rewind a few years to when I had my private practice… I created this Food Budget Bingo game as a challenge and offered a prize to those who got bingo. No more prizes, but each spot on this bingo card provides a way to stretch your food budget.

And that, my friends, is quite the prize these days. 

Have fun!

Click for PDF to print or use on your electronic device.

Want strategies just for you to stretch your food budget while still enjoying your food? Schedule an appointment with me through Nourish.

Medical Nutrition Therapy

Yes, RDs are kinda an expert on saving on your food budget. We help with finding recipes, teaching how to cook different cost-effective foods, and meal planning with your budget in mind! You may be surprised at how much this can help! So much more than doom-scrolling recipes on social or bookmarking a zillion recipes you never make. (You are not alone!).

My main jams are heart health, breaking food rules to improve people’s relationship with food, and weight loss including supporting those on weight loss medication and stopping binge eating.

If you are ready, let’s do it!

  • Click right here to go to my Nourish scheduling page.
  • Choose a date/time and start the scheduling process.
  • Before you finish, you will enter your insurance information and get an estimate of the expected costs.
  • 94% of people have no out-of-pocket costs!!

If I’m not licensed in your state, you can go to my page and click on “Find Your Dietitian.” To search for another RD. And, of course, you can reply to this email with questions or for help choosing another amazing RD at Nourish.

About Alexia Lewis RD

Hi there! I’m Alexia. I believe in science, humor, and delicious food.

I believe you shouldn’t sacrifice your mental health in pursuit of better physical health. You deserve to be both happy and healthy. You don’t have to choose just one. I’ve been working with people to improve this balance while still meeting their food and lifestyle goals since 2012.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you.

Banner with the words "Alexia Lewis. The Real Deal Nutrition" with a red heart next to it.

References and Links

Creating Your Own Personalized Meal Plan with Ease: https://www.amazon.com/ASPIRE-Strategy-Creating-Your-Personalized-ebook/dp/B0D3GPTC9C/

The Basics of Hearth Healthy Eating: https://alexialewisrd.com/2013/07/12/the-basics-of-heart-healthy-eating/

How to Press Tofu without a Tofu Press: https://theliveinkitchen.com/web-stories/how-to-press-tofu-without-a-press-story/

Three Whole Foods to Boost the Protein in Your Plant-Based Diet: https://alexialewisrd.com/2024/06/15/boost-protein-plant-based-diet/

Foodborne Illness Bacillus cereus:https://health.clevelandclinic.org/fried-rice-syndrome

Meal Plan Yumminess – Baked Tofu with Zucchini Carpaccio: https://alexialewisrd.com/2016/05/29/meal-plan-yumminess/

Food Budget Bingo PDF: https://alexialewisrd.com/wp-content/uploads/2025/05/alrd-food-budget-bingo-1-3.pdf

Header with words, "Hello 2025" and background picture of a clock about to strike midnight.

Hi There 2025!

Dietitian, goals, gut health, Healthy Diet, Heart Healthy, Lunch, Meal Prep, microbiome, motivation, nutrition, plant based, probiotics, Quinoa, Recipe, registered dietitian, Vegetables, Vegetarian, , ,

Hello Bubbly Buddies!

The new year is the time when people are ready to stop buffering and hit Ctrl-Alt-Delete on their habits. Clicking over into a fresh start, and hopefully, one that gets you to what you want. 
 
If you have been around a minute (Hi, I appreciate you!), then you have heard me talk about NOT setting New Year’s resolutions in the past.

I have been a firm believer that you should not wait to start a new healthy habit. I often start new habits on Thursdays or Fridays. If that’s when the commitment happens in my mind, I get right to it instead of waiting for a Monday.
 
After all, Jan 1 and Mondays aren’t magic days. Or… are they?
 
Let’s talk about motivation. Oh, motivation. It comes and it goes.

Many believe they should be able to maintain a motivated mindset all. the. time. But it doesn’t work that way. Sorry about that.
 
But… new beginnings = increased motivation.
And… increased motivation = more action.
And… more action = better results.
And… better results = more motivation!
 
If you rinse and repeat, this can put you in the middle of a big ole upward spiral. And that is why I changed my mind and now encourage you to set some resolutions!
 
Check out The Monday Campaigns if you want more info on this “fresh start” approach.
 
And remember, I don’t recommend setting up resolutions that are focused on NOT doing something or deprivation. Instead, add in new things and you may find the old things get crowded out on their own.
 
In other words, don’t set a resolution to never eat another cookie… you may just crumble under the pressure! #badpun.

January 1 “is the first blank page of a 365-page book. Write a good one.” – Brad Paisly.

Yours in good health,
Alexia Lewis, RD
Master’s Level Nutritionist
Registered Dietitian
Certified Health Coach

Header with words, "Hello 2025" and background picture of a clock about to strike midnight.

What’s On My Table

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

I have been getting back into Meal Prep Sundays lately and have been enjoying salads for lunch. One that has been in my rotation a lot lately is a Fall Harvest Salad. It’s not incredibly budget-friendly due to some of the ingredients, but man, is it ever delicious!

Fall Harvest Salad

Picture of the Fall Harvest Salad in a bowl.

Not a lot of measuring in this one. So, if not noted, just divide ingredients evenly among 5 containers.

  • Pomegranate arils, 8-ounce container
  • Crumbled feta cheese (light or regular), 2 Tbsp per salad
  • 2 cans of black beans, low sodium, rinsed
  • Quinoa, cooked, 1/2 cup per salad
  • 2 16-ounce bags of pre-cut Butternut squash, fresh (not frozen) and roasted in oven until soft
  • Pepitas (pumpkin seeds), 1 Tbsp per salad
  • 16-ounces (1 lb) raw Brussels sprouts, rinsed and shredded (use a food processor if you can!)

Prep by cooking the squash and quinoa. Factor in some time for this to cool down before you assemble the salads.

Layer the ingredients into your container in the order listed.

I’ve been using a Creamy Ceasar dressing (so yum) but use whatever you like – or nothing, this is full of flavor already.

Depending on your storage containers, these can last anywhere from 3-5 days. But I must tell you, to be on the safe side, the food safety rule is to toss things out after 3 days. You do you.

What I’ve Been Coaching On

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

This is based on my experience with my patients and is provided solely for educational purposes. It may NOT be appropriate for you. Please check with your healthcare provider before making changes based on the information provided here.

One of the recommendations I make for many of my patients is to add some probiotics to their diet. I’ve been talking a lot about gut health, and specifically bloating and distention.
 
Probiotics are the trillions of little guys (bacteria) that live in your gut – and this is a good thing! You may have heard of them as your gut microbiome, microbiota, or microflora. They account for 3-4 pounds of your body weight and there are over 400 strains in our guts.
 
Probiotics live in food, specifically fermented foods. Think yogurt, kefir, miso, tempeh, kimchi, sauerkraut and kombucha. Not all probiotics survive their trip through our guts, and processing (like cooking sourdough bread) kills them off. Yogurt is your best bet to get these guys where you need them.
 
There are also many supplements on the market. Supplements are the Wild West of Big Wellness (yep, I said that) and what is in that supplement bottle is a crapshoot.

If you choose this path, look for supplements that are independently verified for quality by USP, NSF, or other organizations. In other words, someone besides the seller should test it to make sure it actually has what it says it has in it… and it doesn’t have things in it that aren’t on the label (hello heavy metals). Also, check out What You Need to Know about supplements.
 
Speaking of Big Wellness, the probiotics market in the USA was over $1.2 million in 2024.
 
You will see CFUs (colony forming units) which is how the “dose” is measured. And you will likely see different types of lactobacillus and bifidobacterium on the labels. Many companies have copyrighted a unique combination of strains, which can make their supplements seem extra special. (They’re not).  
 
While probiotics can have many benefits, they do specifically impact heart health (which is my jam). They may lower total and LDL cholesterol, but it does appear this benefit is from multiple strains. Studies are providing inconsistent results for reducing body weight, so stay tuned on this one.

Antibiotics and the standard American diet (high in saturated fat, added sugar, and processed foods) can suck the life out of these little guys.
 
Finally, you should  know that there are no official dietary recommendations for probiotics. Adults and littles with specific conditions should not include these in their diets.
 
For many, grabbing a yogurt, or lactose-free yogurt, is a delicious way to support these little guys who are always hard at work supporting you. 
 
For more information:
https://ods.od.nih.gov/factsheets/Probiotics-consumer/
https://media.market.us/probiotic-statistics/

Medical Nutrition Therapy

Wanna talk about probiotics or gut health with me? More ideas for meal prep salads?

Let’s do it!

Click right here to get to Alexia’s provider page, choose a date/time and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health chasing better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you boo.

Picture of Alexia
Banner with the words "Alexia Lewis. The Real Deal Nutrition" with a red heart next to it.
Background picture of candy canes and pine tree branches dusted with snow.

Hello December!

coaching, Dietitian, health coach, health goals, health professional, Healthy Diet, Heart Healthy, holiday eating, meal delivery, meal plan, Meal Prep, nutrition, nutrition coach, registered dietitian, wellness, , , , ,

Hello festive friends!

You may know that I’ve had a private nutrition practice. If not, I do. Well, I did. The business is called Keeping Healthy Simple Club® and it has been partnering with people to help them live a heart-healthy lifestyle since 2021. And things are changing in 2025.

We are no longer accepting private practice or worksite wellness clients. In other words, the doors are closing after four amazing years. You can get more information here, and individuals can still work with me through Nourish.

I have loved every minute of working with my clients – individuals and businesses – to help people live healthier lives. Now, I’m ready to focus on more personal endeavors. 

But wait – that still includes sending you health and wellness tips. YAY! I mean, you know I love to write, right? 

So, let’s get on with it!

It’s been busy! Hubs and I moved to a new town in October and have been settling in during November. So, we have been leaning in to pre-made meals. And I’ve got tips for how to make these pre-made meals healthier so you can fit these in on your busy evenings. 

Plus I’m sharing 4 holiday tips that I’ve been sharing with my coaching clients. 

Yours in good health, 
Alexia Lewis, RD 
No longer Keeping Healthy Simple Club ®
Now just Alexia Lewis Health and Wellness

What’s On My Table This Month

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

Pre-Made Meals

Did I mention we moved and I’ve been super busy? Yeah, so, I have been on a search for the best pre-made meals. You know, the ones that get delivered and are marketed for bulking up or losing weight?

I’m not super concerned with calories or macros right now, but I do want to get a dinner on the table without much work.

And to be clear, by “without much work” I mean I just want to throw something in the microwave.

And to be clear, by “best” I mean meals that don’t get mushy, taste bland or way too salty, and have meats I can recognize. I am super picky about meats and get to the gross-factor easily. 

Picture of an empty plate, fork, and knife with the caption:

I have tried Clean Eatz, Modify Health Meals, and Super Fit Foods. I am not in any way affiliated with these companies and they don’t even know I’m writing about them. 

My favorite by far is Clean Eatz. I also did like that I was near a store so could pick the weekly meal plan meals up instead of having them delivered. Check to see if there’s a store near you. I’m guessing that helped with the meal quality. These meals are the best tasting and look the most like what I would make on my own. I can’t speak to their delivery meals, but they look very similar.

I did not like Modify Health Meals or Super Fit Foods as much. If you are considering these and want more info, hit reply and ask. 

No matter which meal company you choose, plan to microwave one thing to make these meals healthier.

That one thing depends on what you have in front of you. I like to balance my meals with this visual method.

Graphic image of a plate with labeled sections: 50% non-starchy veggies, 25% protein foods, 25% starchy foods, and a small circle representing healthy fats.

If it’s a low-carb meal, then it’s heavy on the meats and the veggies. To get my plate balanced, I would add a grain. A microwavable rice or quinoa cup is fast and easy. 

If it’s not a low-carb meal, then you are likely looking at some meat, grains, and veggies. I like lots of veggies, like half my plate lots, so I would add some more vegetables. A microwaveable steamer bag is fast and easy. 

Throw a couple things in the microwave and there ya go. Fast, healthy, and easy meal for those busy nights!

I  looked at some other meal plan options but didn’t try them. If you have a meal plan company you enjoy, I would LOVE to know, so feel free to drop a comment or use the Contact form to let me know.

What I’m Coaching On Lately

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

Holiday Meal and Party Tips

Tis the season! Let me just run down these tips.

First, enjoy your food. 

If you don’t turn a few holiday meals into a holiday eating season, then eat whatever you want. For real. Eating 2-6 meals without worrying about what’s on your plate is not going to *poof* make you unhealthy and give you all sorts of chronic health conditions that make your doctor tsk-tsk you. Now, if it’s a season, meaning weeks, of meals like this, we will have a different conversation. And if you need to monitor what you eat closely due to existing health conditions, then this will not apply for you. 

Second, survey the buffet. 

I don’t have a lot of food rules that I promote. I prefer to help people break food rules and recover from diet/wellness culture. But, one of the few rules I have is don’t eat food you don’t enjoy. Which means that before you put anything on your plate at a meal or party, take a gander down the table to see what your options are. Save space on your plate for things you love (and some veggies, please, just a few!) so you don’t end up with a mountain of food on your plate from taking some of everything. And, if you want some of everything, surveying the buffet let’s you know this and allows you to take a small portion of all the things. 

Third, hold something in both hands. 

Mindless eating is real. If you are at a party and find yourself standing near the food and munching because it’s there. Then pick up a drink with one hand and your phone or clutch with the other. Now you can’t eat mindlessly. You have to pause to find somewhere to put something down, and this pause is often enough to allow you to make a conscious decision about eating. 

Finally, take a walk, or do some form of activity, after eating. 

Getting moving activates a secondary system in your muscles that helps take up blood sugar. It also can help you to not feel so full if you overfilled your stomach. And some fresh air does wonders for your mental health (possibly by separating you from people that you love, but totally need a break from!). 

Hopefully, these tips can help you enjoy the rest of the holiday season. And that includes the pie!

If you want to work one-on-one with me on your health and wellness, keep reading below…

Medical Nutrition Therapy

Click right here to get to Alexia’s provider page, choose a date/time and and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

Photo of Alexia with her kitchen in the background.

I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health chasing better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also investing in becoming a culinary nutritionist and weight management specialist. In other words, I got you boo.

Banner with words "Hello October" and a row of pumpkins on the bottom border.

Hello October 2024

Dietitian, Food, health professional, Healthy Diet, Heart Healthy, home cooked meal, meal planning, Meal Prep, nutrition, nutrition coaching, plant based, plant-based, Recipe, registered dietitian, Vegetarian, wellness, , , , , , ,

On the table for October is a meal-prep Breakfast Burrito Bowl and the top 5 nutrition recommendations I make for most patients.

Hello beauti-fall people!

I love fall! I love the crispness in the air, the vibrant colors on the trees, and the winter squashes on my table! (I have no idea why I live in Florida where we don’t have much of an autumn season).

Butternut is better than pumpkin.

I said it, I meant it, and I’m bringing you one of my favorite meal prep breakfasts this month. People rave about this Breakfast Burrito Bowl because it is so flavorful and filling. And it features butternut squash, which is why you butternut miss this recipe! 

Lately, my work with patients has focused on revisiting the basics of nutrition. What to eat can be incredibly complex when you dive into all the little details about food. What to eat can also be incredibly simple when you focus on the big picture. 

Many patients come to me with lots of questions about the details – and for good reason – there is so much nutrition and food noise out there! Those details can absolutely matter and are worth talking about. But… only after the big picture changes have been made. 

In this edition, I am sharing my Nutrition 101 spiel, along with the 5 things I usually ask my patients to focus on first.

My hope is these tips can help you too – especially as you start to navigate the holiday season. 

PS – If you want to get this goodness delivered right to your inbox, you can subscribe to my newsletter!

Yours in good health, 
Alexia Lewis, RD 
Keeping Healthy Simple Club ®
Alexia Lewis Health and Wellness

What’s On My Table This Month

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

Breakfast Burrito Bowls

Picture of 3 meal prep containers filled with breakfast burrito bowls.

My morning routine is: coffee first, exercise second, breakfast third. 

It’s usually around 9:00, when I am ready for breakfast. The time makes it tempting to go straight into work without eating, so I need something that is grab-and-go but also homemade, healthy, and delicious. Meal prep to the rescue!

This recipe is also a winner for those who don’t like breakfast foods. 

To make, open up 3 meal-prep or other storage containers and start building your burrito bowl by adding these ingredients to each container: 

  • 1/3 cup sliced and cooked Vidalia (or other sweet) onion
  • 1/4 cup chopped Roma (or plum) tomatoes
  • 1/2 cup rinsed and drained low-sodium black beans
  • 1/2 cup cubed and roasted butternut squash
  • 1/3 of a medium ripe avocado, diced
  • 1 teaspoon fresh lime juice
  • 1/8 teaspoon each of garlic powder, cumin, paprika, chili powder (use less if you don’t like spicy), and a dash of salt.

Mix the ingredients within the container to distribute the seasonings.

Top with a cooked egg. Boiled and sliced works well or if you have time you can cook an egg before you eat. 

TIP! Butternut is a pain to chop. Consider splurging on the pre-chopped squash!

This recipe can be adapted in so many ways. Change the protein, change the beans, change the veggies. It will all work and transform this recipe into a lunch or dinner!

The nutrition info will vary based on the brands you choose, but one serving (one bowl) comes to about 325 calories, 16g protein, 39g carbs, 13g fat, 3g saturated fat, 139mg sodium, and 13g fiber. 

Post a comment with a picture if you make this!

PS – I am not perfect! I don’t always do morning routing step 2: exercise. It’s totally a new habit in the process of being built!

What I’m Coaching On Lately

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

Going back to the basics has been the focus for many of my patients recently.

So, here are the first 5 big picture nutrition recommendations I make for many of my patients. Below it is information that covers some basics about food and nutrition to help you understand the recommendations, which are:  

  • Meals: Include all three macronutrients and a bunch of non-starchy vegetables.
  • Snacks: Include a protein and a carb.
  • Water: Drink it. 
  • Alcohol: Limit or avoid it.
  • Fiber and Fermented Foods: Eat daily. 

Nutrition Basics. 
What and when we eat can be driven by many reasons: hunger cues to fuel our bodies, social events, cultural norms, and even to soothe emotions. You are allowed to eat any food for any reason, but you must realize that the foods you choose impacts your health and wellness.

Macronutrients are nutrients your body needs in large amounts. They provide energy (calories) and maintain your body’s structure and systems. 

  • Proteins build your body’s muscles and other tissues, enzymes, hormones, and more. 
  • Carbohydrates provide energy to your body and brain, protect your muscle, and more.
  • Fats store energy, build hormones, and are needed to absorb some vitamins, and more. 

Micronutrients are nutrients your body needs in smaller amounts. These vitamins and minerals play a role in your body’s processes and promote improved health. 


Nutrition to Promote Health. 

Eat fiber and fermented foods. These help with gut health, regularity, and more. 

Drink water. It is needed in large amounts and plays a vital role in your body. 

Avoid or limit alcohol. Not only does this provide extra calories, but it often has a negative impact on health.

Hopefully, these tips can help you stay focused on the big picture as you navigate nutrition and food changes, especially over the upcoming holiday season. If this sounds good to you and you want to work with me on your health and wellness, keep reading below…

Medical Nutrition Therapy

You can work one-on-one with me through Nourish and your health insurance may even cover the cost!

Click the button below to start the scheduling process:

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.
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Are Kodiak Cups Good For A Quick Breakfast?

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Updated 03/04/2025. If you need a healthy on-the-go breakfast, you may be wondering… are Kodiak Cups good for a quick breakfast? When I first saw these breakfast cups back in 2020, this kind of convenience food was still fairly new. Add water, microwave, and eat! Why, yes, I think maybe these Kodiak Cups are good for a quick breakfast!

I do want to say thank you to Kodiak Cakes for the RD Kit containing these free products for me to sample. I have not been paid or encouraged to post any kind of information in exchange for these samples. You can see on my disclosure page that I give honest reviews of products and would never let receiving a free product influence my review.

I encourage a balanced breakfast to get the day started – protein, carbs, fats, alla them. But mornings can be hectic. I hear from my patients that fitting in a healthy, balanced breakfast can be a challenge. They don’t have time in the morning to eat breakfast, let alone make one! Life is busy. I get it.

If you like to meal prep, then the problem is solved. But what about those who just aren’t into meal prepping? (No shame!). More and more products like this are hitting the shelves because food manufacturers know we want convenience.

So, let’s put on our nutrition detective hats and explore.

If you have heard of the brand, Kodiak, then you know that higher protein is kinda their jam. And higher protein in grains gets my interest as I’m an occasional macro-tracker. Protein has been having its moment for a long minute now, as it should because protein is important for so many reasons. (Get my take about The Beef on Protein).

Kodiak Oatmeal Cups

I tried the Kodiak oatmeal first and was happy to see they sent the best flavor: maple and brown sugar. (Fight me).

In terms of ease of breakfast, this is a big winner.

I used my electric tea kettle to heat water, added it to the Kodiak Cup, and let it sit covered for the recommended two minutes. You can also add water and microwave. It doesn’t get much easier – or quick – than that.

Straight up. I was super concerned about the very small portion, especially since it has about half of the calories of my typical breakfast. But this little cup of oatmeal kept me full until lunchtime. Totally surprised!

This has 230 calories, 14 grams protein, 38 grams carbs, and 3 grams of fat. It has 4 grams of fiber, 12 grams of added sugar, and 200 milligrams of sodium.

I wouldn’t expect a lot of protein from oatmeal and that tracks here. I often recommend adding protein when oats are for breakfast. This can be done with protein powders, as in this product where protein was increased with pea and milk proteins, or with whole foods, such as an egg/egg whites. PS: I have a great pina colada overnight oats recipe.

This also may seem like a lot of carbs to some; but it is oatmeal, soooooo… and 38 grams if completely appropriate for many people. When it comes to grains, always look for a product that has a whole grain as the first ingredient – which this one does.

I’m not one who is afraid of long complicated words on an ingredients list but this one keeps it very simple and I’m sure many “clean eaters” would give this product a thumbs up.

Btw, my definition of clean eating is not eating food that’s fallen on the floor. Just sayin’.

Pros:

  • First ingredient is 100% whole grain oats.
  • Very low in saturated fat (0.5 grams).
  • Super convenient.
  • Good flavor and good consistency, and no aftertaste.
  • Staying power.

Cons:

  • Low in protein (for a meal).
  • High in added sugars.

American Heart Association recommendations for added sugars is set at 25 grams for women and 36 grams for men. At 12 grams, this is 1/2 to 1/3 of the total recommended. I like to find ways to make convenient food fit if it can help people eat in a way they want to. So, this absolutely can fit into a heart-healthy diet as long as you are mindful about added sugars for the rest of the day.

And, personal preference here, I’m not a big fan of pea protein due to a not-too-fun experience involving veganism and pea protein in oatmeal. I’m sure it’s come a long way since then.

Overall thoughts?

Two Forks up! This is delicious, filling, and is heart healthy.

Kodiak Flapjack Cups

Next, I tried the Cinnamon Maple Flapjack Kodiak Cup.

This serving size made my eyes much happier as it filled up more of the container. But it wasn’t as filling as the oats. Go figure.

It smells amazing and has a good crumb; but I do recommend a spoon instead of a fork as it ends up getting very crumbly as it is eaten. Per my husband, this tastes like smushed up pancakes (count me in!) and it is true the finished product was a little bit dense.

This has 260 calories, 19 grams protein, 39 grams carbs, and 7 grams of fat. It has 3 grams of fiber, 14 grams of added sugar, and 340 milligrams of sodium.

This one is also lower in calories than my typical breakfast, so I added some butter, which made it taste even better. If you’re looking to add calories, you could also add some syrup (but it totally isn’t needed) or top it with an egg.

As with the oats, this is a bit low in protein and high in carbs and this is to be expected from pancakes. Same advice applies here as did with the oats – more protein!

The ingredients list is longer, and the first two ingredients are whole grains. This would likely pass the “clean eating” test for some.

The pancakes do have eight times as much saturated fat as the oatmeal, coming in at 4 grams. The saturated fat here comes from the palm, palm kernel, and palm oil. My guess is that since unsaturated fats are less stable and go rancid more quickly, they balanced out the need for shelf stability with the desire for a nice nutrition profile and landed on saturated oils instead of others.

American Heart Association recommendations for saturated fats puts the maximum intake at 6% of total calories. Using the reference standard on nutrition facts panels of 2,000 calories a day, that comes to 13 grams a day. That puts this product at 1/3 of your saturated fat for the day.

Just like added sugars (btw this one has more than the oats), this can fit into a heart-healthy diet as long as you are mindful about how you eat the rest of the day. I would encourage plant-based eating to keep saturated fats low. Get my suggestions for three plant-based whole foods to boost the protein in a plant-based diet.  

Pros:

  • First two ingredients are whole grains.
  • Tastes good and has a nice crumb like a pancake should
  • Super convenient.

Cons:

  • Low in protein.
  • Higher in saturated fat and added sugars that I would like.
  • Didn’t hold me as long.

Overall thoughts?

One Fork up! Just one because it didn’t hold me until lunchtime.

So, Are Kodiak Cups Good for a Quick Breakfast?

I will also say a big pro for both of these is the portability, which means you can eat them when you first get up or bring them into the office or when you’re out on the go.

Yes, this dietitian Kodiak Cups are good for a quick breakfast! Just add an egg, okay?

Give these a try and let me know what you think!

Medical Nutrition Therapy

Curious about balanced breakfasts that will work for you? Want some help with finding recipes or strategies to meal prep your breakfast? (PS – you don’t have to a whole week at a time!).

Let’s do it!

Click right here to get to Alexia’s provider page with Nourish, choose a date/time and start the scheduling process.

One of the first screens when you start will let you know if your health insurance is accepted by Nourish. Before you finish the booking process, you will enter your insurance information into the Insurance Calculator to get an estimate of the expected costs. If you don’t like the number, just cancel out and you won’t be scheduled.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

Graphic with image of Alexia.

Hi there! I’m Alexia and I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health in pursuit of better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you.

What To Expect on a Grocery Store Tour

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Are you curious about what actually happens on an interactive grocery store tour? Many people are unsure what to expect if they tour a grocery store with a nutritionist. Wonder no more – here is what you can expect on a grocery store tour with N.E.W. Motivation Coaching.

what to expect grocery tour blog imageA grocery store is an excellent resource for learning about food and food marketing in general, discovering which foods and products will work best for you and your family, and getting answers to your health and food questions.

In short, it is the best place to learn which foods can help you with your food goals because you have direct access to all the foods!

Expect a Mini Nutrition Education Class

Spend the first 15-20 minutes in a mini-class where you will learn the big-picture guidelines about the nutrition or health topic, how to read food labels, and what to look for on food packaging. You also get recommendations from 1-3 different agencies that make dietary recommendations so you can decide which guidelines fit your goals and food preferences the best.

Examples of tour topics include:

  • Heart Healthy Proteins
  • Healthy Grab-and-Go Grocery Store Meals
  • Fat, Sugar, and Salt
  • Keto Dieting – All about Dietary Fats
  • Low Carb Diets – Focus on Healthy Proteins & Fats

Expect to Walk the Store

This is where the fun really begins! After the mini nutrition education class, you will put Food-Label-Detectiveon your (imaginary) detective hat, go into the store, and put our hands on food packages. You get to put what you just learned into action to make better-for-you food choices.

You can go to the foods and brands you typically choose to take a good look at the packaging and compare it to other options. While brands may be recommended by your nutritionist based on your food preferences, budget, and health goals, you will not get any blanket brand recommendations during these tours. No kickbacks or bias here!

You will check out the package claims, nutrition facts, and ingredients to ensure the foods you choose fit into your food guidelines, you may learn about some hard-to-pronounce ingredients including what they are made of and how safe – or not – they are, and you may pick up some new tricks and tips to get the most out of your food choices. You also learn a little about how grocery store layout and food packaging can affect your buying choices without you even realizing it.

Expect Each Tour to be Different

Each tour has a focus but your questions determine where we go in the store and which foods we investigate.

Aisle by aisle, the nutritionist will help you make better food choices by pointing out marketing strategies and misleading packaging, showing you resources in the store that you probably haven’t ever noticed, introducing new foods and ingredients, and answering your food and nutrition questions.

Expect to Get Goodies

You always receive recipes related to the tour topic. You may also get samples of foods or coupons or other goodies like fabric grocery bags or shopping lists.

Expect to Become Empowered about Food

By the end of the tour, the confusion and anxiety around which foods to put in your grocery cart with will have been whisked away by the experience and insight you gained from having a dietitian at your side in the store.

You+RDYou will walk away empowered knowing you can choose healthier-for-you foods on your very next shopping trip. After this fun and interactive experience, you will be so much closer to knowing exactly how use food and nutrition to reach your health goals. You will also be well prepared to handle life’s curveballs because you know how to critically evaluate food packaging – instead of just getting brand recommendations. You will now have the skills to change your food choices as your health, needs and schedule changes.

In short, you will become an bonafide food label detective.

This is a guest blog by Vanessa Tarbell, University of North Florida Undergraduate Nutrition Student. 

Does An Apple A Day Really Keep The Doctor Away?

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In honor of American Heart Month, we are celebrating apples for heart health! Check out our newest recipe (Cinnamon Roasted Apples) and read on to learn why affordable, delicious apples are a great choice for your health and how to always pick the best apple from the bunch.

First, where did this “apple a day” idea come from?  The expression originated in the United Kingdom, specifically, Pembrokeshire in Southern Wales. The original proverb was “To eat an apple before going to bed, will make the doctor beg his bread.” We found record of it first being published in the February 1866 edition of Notes and Queries magazine.

apple-a-day

While there wasn’t really research done on apples way back then, they got it right about the possible health benefits of apples. Research shows many possible health benefits associated with apples due to some of the wonderful little phytochemicals (plant compounds) that are found in apples. For example, apples have:

  • Phenolic Compounds which may have antimicrobial properties and are associated with reduced risk of tooth decay
  • Flavonoids (specifically quercetin) which is associated with reduced risk of lung and colorectal cancer
  • Pectin, phytosterols and polyphenols which are associated lowering cholesterol levels which can reduce risk of cardiovascular disease
  • Flavonoids which may improve endothelial function (basically the ability of your blood vessels to expand and contract when they are supposed to) in people who are at risk for cardiovascular disease – which may reduce their risk for cardiovascular disease

So, yeah. apples, which happen to be the 2nd most eaten fruit (yay!) pack a powerhouse of nutrition-rich, health-promoting goodies!

All this being said. Please don’t rely on apples when you need to visit the doctor! 

Good news – apples are available year-round and believe it or not, every single state in the USA grows apples. This could be thanks in part to Johnny Appleseed (remember him?) who planted apple trees on his trek as the United States were settled. And we are happy he did as the crabapple is the only apple native to North America.

Let’s talk real life here. You’re in the grocery store and looking at a huge selection of different types of apples. How do you know which apple to choose?

Well, we always say the best choice is the one you enjoy the most, so feel free to grab your favorite type of apple and call it a day!

After that, look to your food budget… which brings more good news: apples are affordable. If your food budget is your main concern, choose the least expensive type of apple.

If you want more details though…

In terms of picking out a good-quality apple, select ones that are firm, show no signs of bruising or decay, and don’t have broken or shriveled skin.

Great tasting apples should be ripe when picked, to maintain consistent flavor, texture, and make them last longer. You can speed up ripening by leaving them at room temperature, then store in the refrigerator when they are ripe.

There are many varieties of apples, each variety with its own distinct characteristics. For example, the Red Delicious, is excellent eaten fresh or in a salad, but does not do well in roasting. Some apples that are good for baking and/or roasting are the Fuji, Gala, Golden, Granny Smith, and the Rome Beauty. Click for more information on the different types of apple varieties and what they are best suited for.

Nutritionally:

One medium apple has just under 100 calories, 25 grams of carbohydrates, 4.5 grams fiber, and 14% of the daily value for Vitamin C. It has no fat, very little protein (1/2 gram), no cholesterol, and only 2 mg of sodium (yes, natural foods have sodium – check out our series of videos on salt!).

Don’t peel your apples! Pectin and about 2/3 of the nutritional goodness (fiber and antioxidants) are in the skin. Also, be careful when juicing. There are approximately 2 1/4 apples in an 8-ounce glass of juice so you can really get a lot of calories and natural sugars by juicing and won’t register fullness the same way you would if you ate 2 apples.

The N.E.W. Motivation Coaching criteria for heart healthy foods includes (1) has fiber, (2) low saturated/trans fat, (3) low sodium, (4) low added sugars, and (5) not too high in calories. Apples are a perfectly heart-healthy choice!

Post a comment and let us know your favorite type apple or apple recipe! We are partial to the Honeycrisp variety and love us some good apple pie… and our Recipes Page has our Cinnamon Roasted Apple recipe which mimics the flavor of apple pie! YUM!

This blog was researched and written by Millie Yeamans, UNF Nutrition Student and edited by Alexia Lewis RD. We support RD2BE students!

Have-you-had-an-apple-today

References:

  1. The Meaning And Origin Of The Expression: An Apple A Day Keeps The Doctor Away. Phrases.org.uk. https://www.phrases.org.uk/meanings/an-apple-a-day.html. Accessed February 13, 2018.
  2. Kalinowska M, Bielawska A, Lewandowska-Siwkiewicz H, et al. Apples: Content of phenolic compounds vs. variety, part of apple and cultivation model, extraction of phenolic compounds, biological properties. Plant Physiol Biochem. 84 (2014) 169-188. http://dx.doi.org/10.1016/j.plaphy.2014.09.006
  3. Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-5/.
  4. Bondonno N, Bondonno C, Croft K, et al. Flavonoid-rich apple improves endothelial function in individuals at risk for cardiovascular disease: a randomized controlled clinical trial. Mol Nutr Food Res. 2018 Feb;62(3).  https://www.pubfacts.com/detail/29086478/Flavonoid-Rich-Apple-Improves-Endothelial-Function-in-Individuals-at-Risk-for-Cardiovascular-Disease. 
  5. Drake BH, Shertzer JK. Selecting, Storing, and Serving Ohio Apples. https://ohioline.osu.edu/factsheet/HYG-5507. Published February 25, 2010. Accessed February 13, 2018
  6. McWilliams M. Fruits. Food Fundamentals. 10th ed. Pearson Education; 2014:120.
  7. Commodity Apples. https://www.agmrc.org/commodities-products/fruits/apples/commodity-apples. Accessed February 14, 2018.
  8. Apple Facts. https://extension.illinois.edu/apples/facts.cfm. Accessed February 14, 2018.
  9. Apples, raw, with skin. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2. Accessed February 14, 2018.

 

Presto Pesto Panko Chicken

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This is a #HelloFresh meal delivery review of the Presto Pesto Panko Chicken with a Green Salad and Roasted Potatoes. HelloFresh provided a Meal Delivery Box containing three meals to me free of charge. This post is therefore #sponsored. As always, all opinions in my reviews are mine and I if love it or hate it, I’ll let you know.

Admit it – you just said, “Presto Pesto Panko Chicken” out loud, didn’t you? No? Well, say it because it’s kind of fun to say! And it is good to eat too! That presto panko crust goes on top of pesto which goes on top of chicken – this layering results in a wonderfully moist chicken with a crispy crust!

Mangia! And mangia you will as this is one big plate of food!

 

Did you realize that chicken recipes are the most googled recipes? While I’ve said this for years and it makes total sense because have you had plain baked chicken? Bland and chewy! But… I actually have no evidence to back up this claim. So… I googled it. Google says “chicken as food” has been in the top 10 for 146 months. That’s a lot of people looking for chicken as food so I stand by this statement.

Google-Chicken
Image from: https://trends.google.com/trends/topcharts

Back to the dish…

Nutritionally, one serving comes in at 630 calories, 6 grams saturated fat, 50 grams carbs, 8 grams fiber, and 52 grams protein.

What would I change?

What I’m finding with HelloFresh meals is that – for how I eat – the calories, oil, and salt are too much for my preferences. It is easy to fix the oil and salt as I cook and I do this with every recipe. Fat and salt makes food delicious so I get it; it’s just not my cooking style and doesn’t fit in with my personal health goals.

Also, I would like more veggies! I’m a mostly-veg-for-my-meals type with a side of meat/protein and a small portion of carbs. This is also a quick fix by eating half the meal one night paired with some extra veg and saving half for the next night.

What did I love?

Easy peasy – the only chopping is the potatoes and the clean up was super fast.

The extras! Leftover ingredients included half the panko, half the pesto, and half a lemon. Score!

The crispy. I mentioned the chicken had a nice crunch but the potatoes were also soooo crispy. I love crunchy food and this dish delivered lots of crispy crunching.

Lessons Learned?

Okay. There is a definite trend. I need to read the directions better while multi-tasking with video and pictures! I used and entire HALF of the lemon when the recipe called for A SQUEEZE of juice on the greens! The salad was very puckery-lemony (totally on me, not HelloFresh!

HelloFresh provided a Meal Delivery Box containing three meals to me free of charge. This post is therefore #sponsored. As always, all opinions in my reviews are mine and I if love it or hate it, I’ll let you know.

A Pumpkiny Good Time

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I had so much fun today sharing my new pumpkin recipes at the N.E.W. Motivation Coaching Pumpkin Love Make & Take!

These lucky ladies joined the fun and made a tangy pumpkin vinaigrette, a pumpkin-nilla-chai smoothie with no added sugar (thank you very much!), and some sweeeeeeet and healthy pumpkin power bites.

But I’m really just writing this blog to share the pictures. So, here they are!

A.Carla-SaraA.KelleyA-SaraA-Pumpkin_power-bitesA.Group

For the Love of Pumpkin!

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Why do we have such a fascination with pumpkin every autumn? Could it be the childhood memories of pumpkin carving, roasting pumpkin seeds, and the fun of dressing up for Halloween to go trick-or-treating? Or could it be the bombardment of some delicious pumpkin goodies being brought back on the market – hello PSL and Pumpkin Spice Cheerios – I see you!

 

I am firmly in the pro-pumpkin camp and will share some tidbits from an article I wrote way back in 2012:

Choose a pumpkin that is firm and has no visible damage or soft spots. The whole vegetable can be stored for months in a cool, dark, dry place. There is no need to refrigerate your pumpkins; they keep best around 55 Fahrenheit. Once you cut the pumpkin, however, it begins to deteriorate and only lasts a couple of days.

Pumpkin is a low calorie, fiber-rich, and nutrient-rich starchy vegetable. (Sorry my low-carb friends – pumpkin does not fall into the non-starchy veg category!) Pumpkin rates as a nutrition rock-star due to its vitamin A content. This is from the pigment, beta-carotene, which is a precursor to vitamin A and gives pumpkin its orange color. Vitamin A promotes healthy eyes and vision and is involved with immune function and reproduction. It appears that vitamin A reduces risk of certain cancers in non-smokers and may slow vision loss associated with age-related macular degeneration. While there are concerns with too much vitamin A from supplements, beta-carotene has no adverse health effects except for a change in skin tone to an orange hue. This could be an advantage if you find yourself without a costume for Halloween…

Seeds are typically packed with vitamins and minerals and pumpkin seeds do not disappoint. If you have the calories to spare, you will also get a hefty amount of magnesium, phosphorus, copper, and zinc (all over 50% DV) as well as 25% DV of iron. Only 5 of the 28 grams of fat is saturated fat and there is no trans fat.

My company – N.E.W. Motivation Coaching – is hosting a Pumpkin Love Make & Take Workshop next week and I would love to have you join us if you are local!

Whatever the reason, pumpkin is a delicious and versatile addition to your meals and snacks. And I’m not just talking baked pumpkin deliciousness like pumpkin pie or pumpkin breads… I’m talking some new ways to add pumpkin to your plate with a Pumpkin Vinaigrette, a Pumpkin-Nilla Chai Smoothie, and Pumpkin Power Bites!

Pumpkin-Love