Category Archives: Recipe

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

food shopping, grocery shopping, Healthy Diet, home cooked meal, Meal Prep, plant based, plant-based, Recipe, registered dietitian, Tofu, Vegan, Vegetarian, , , , ,

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

Picture of woman throwing glitter into the air with the words, "reach your health goals with environmental design.

Reach Your Health Goals with Environmental Design

coaching, Dietitian, health, health coach, health goals, home cooked meal, Lunch, motivation, plant based, Recipe, Vegan, Vegetarian, willpower, , , , ,

April 2025. Life certainly has its rough patches, no? I’m in the middle of one right now.

It’s tempting to throw in the proverbial towel and just take a break from all the health goals when life laughs at your plans. And that certainly is a valid option. Sometimes taking a break is exactly what is needed to come back stronger.

But other times, continuing forward progress is what will help the most. Especially if you need a distraction from highly emotional times. (Hi, that’s me!). Keeping busy and staying focused on my goals is helping me to navigate this rough patch.

Enter environmental design. This is a strategy based on setting up your environment in a way that makes it easier to make the choice you decided to make when life wasn’t quite so rough. And if this resonates with you, be sure to check out my blog on how to never fail at your goals again.

I’m also sharing a simple, healthy, and delicious recipe for the hummus wraps I have been loving for quite a minute now. It’s best for those who can put together a wrap when it’s time to eat. That way the wrap doesn’t get soggy from the ingredients. It’s also vegan, but don’t let that scare you away. You can always add some meat!

“Start where you are. Use what you have. Do what you can.” – The great Arthur Ashe 

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

Graphic of review with words: DYK I currently have a 5-star rating (out of 5) based on 136 reviews?! Here’s one of my recent reviews. “I really enjoyed working with Alexia. Our sessions well exceeded my expectations, Alexia jumped right in and met me where I was at with tailored sessions. We strategized about my concerns, I always felt listened to, the sessions were prepared with responsive information, I learned so much and [now I] feel more empowered and confident in my journey. I appreciate you so much! Thank you!

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’m having a food jag with my hummus wrap for lunch. #noshame. With just a little meal-prepping, I’m enjoying quick-to-make lunches that are nutrition-rich and delicious!

Colorful picture of hummus wrap on a kitchen counter.

The meal-prepping part:

  • Peel away the tunic (that’s the papery coating!) and slice one Vidala or another sweet onion.
  • Wash, remove seeds, and slice one or two bell peppers into strips.
  • Wash and cut one zucchini or yellow squash in half, then cut into large matchsticks.
  • Sauté these vegetables until they are cooked to your preference.
  • Store in the refrigerator for 3-4 days and grab them when it’s time to make lunch.

You can use any vegetables you like that will cook down to soft so they will roll up into a wrap. Cutting into slices or large matchsticks works best. 

The make-a-lunch part:

  • Get a burrito-sized flour tortilla. Heat using stovetop if not bendy. Do not get too close to the stove element or flame!
  • Spread your favorite hummus on one half of the wrap. May I recommend Lantana’s Sriracha Carrot Hummus – *chef’s kiss* (no affiliation).
  • Sprinkle nutritional yeast on the hummus for a little more protein and a little bit of a cheesy flavor. I use about a teaspoon, but there are no rules here.
  • Get those prepped veggies out of the fridge and place them on top of the hummus and nutritional yeast. It takes a little practice to get the right amount of veggies so the wrap isn’t sad, but not so much that it won’t wrap up or stay together.
  • Add a side of fruit. I love blackberries and fresh pineapple these days.

You can add meat or legumes like chickpeas, or tofu to boost the protein.

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

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.

Here we are just over 3 months into the new year. So… how’s it going with your health goals?

The motivation that you felt in January is waning and things you could do easily in January are likely getting more difficult to do. #truestory. Life starts life-ing and we tell ourselves that we must grit our teeth, power through, suck it up, and get it done.

Yah. No. Willpower is not always the answer.

There is some cool research on willpower. It used to be thought that your willpower runs out over the day and with every decision you make. Now, they are finding that this is the case for some people, but not for others. Read up on this along with tips to increase your willpower.

I still stand by needing to use willpower a lot means you will not be able to maintain what you are trying to do for the long-term. It’s a great way to get started or a goal for that event in a few weeks. But if it’s your lifetime plan… oh, how exhausting to always be pushing that hard and likely having that negative internal voice beat you down.

Picture of a stack of big rocks alternating with small rocks that is perfectly balanced.

So, let’s talk about something that can help boost your willpower: environmental design. This is the idea that you build the environment around you (the triggers) to make the choice you want to make (the goal) easier.

Want some examples?

  • If your goal is to eat more veggies, it will be easier if they are washed and cut and stored front and center when you open the fridge. If that slice of cake is there instead, it is so much harder to eat the veggies.
  • If your goal is to take a walk after dinner, it will be easier if you put your walking shoes on before you sit down to eat and hang your jacket over your chair. If those things are back in the closet, well, out of sight, out of mind.
  • If your goal is to eat more regularly throughout the day, it will be easier if you have pre-planned what to eat and set a reminder when the time comes to eat.

Make sense?

At a minimum, assess your environment using the topics below. And if you want to do a deeper dive, this article on building an environment that supports you is filled with tips. Or, you know, reply to this email to see if I am licensed in your state then schedule an appointment with me through Nourish. Most people have no out-of-pocket costs.

People.  

Who supports you? Stick with them as much as you can.

Who doesn’t support you or takes you into situations with lots of temptations? Even if it’s a happy hour friend, alcohol lowers your food inhibitions so that seemingly harmless situation can drastically change your food choices.

For these people, what conversation do you need to have with them? Plan for it: what will you say, practice saying it, decide what they can do to best support you? Offer to support them with something too!

Hopefully, this will not apply BUT if these conversations could be potentially dangerous for you emotionally or physically, please seek appropriate guidance, support, and assistance. Do not endanger yourself – better safe than sorry. And getting help from a mental health therapist on boundary setting can make all the difference.

Start by asking your medical provider or insurance company representative for their recommended therapist. There are also some resources for the USA include Psychology Today’s directory, and there are many app-based services too like TalkSpace or BetterHelp. (No affiliations with any of these).

Places & Situations.

Think though where you go and the situations you typically encounter.

Ask yourself:

  • Which ones support your goals, and which ones derail you?
  • At home or in other places, what do you need to change?
  • Is your schedule making it more difficult, how could you change your schedule?
  • Are you going to social events that are full of temptation, how can you change your actions and choices at these events?

Things.

What things around you could you get rid of or put away somewhere to better support you?

What things that do support you can you put within view and make easy to reach? This is where moving the vegetables to the front of the fridge comes into play.

Try this out as an affirmation this week: When I set myself up for success, anything is possible!

Now, get going! Take a break from those gut-it-out goals and build your environment to support you.

Medical Nutrition Therapy

Yes, RDs can help with designing your environment to support your nutrition goals, and lots of other behavior change strategies! You may be surprised at how much this can help.

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 (but not accepting diagnosed binge eating disorder).

If you are ready, let’s do it!

  • Reply to this email to ask if I am licensed in your state.
  • Go to my provider page, choose a date/time and start the scheduling process. NOTE: Even if I’m not licensed in your state, click to my page, then click Find Your Dietitian and filter using the drop downs at the top of the page.
  • One of the first screens 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 95% of people have no out-of-pocket 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

Hi there! I’m Alexia and 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.

Graphic with image of Alexia.

References:

BBC. The Mindset That Brings Unlimited Willpower, published January 3, 2023.

Vitality Nutrition. How To Build An Environment That Supports Your Goals + Helps You Get “In Control” Of Your Cravings, published June 7, 2022.

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.
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.
Yes! I Want To work with Alexia on my health and wellness!

Alexia with Big Bag of Flour

The Great Baking Escapade Begins

Baking, cooking, Dessert, Dietitian, Food, Grains, home cooked meal, Recipe, registered dietitian,

One of the initial issues of the 2020 Pandemic was a shortage of toilet paper, flour, and yeast. I am now the proud owner of 97 rolls of TP from a restaurant supplier and a 25-pound bag of flour from Costco. Yeast is still a touch-and-go situation. This is the first in a series of blogs of baking my way through 25 pounds of flour. So you know, I’m not much of a baker.

Alexia with Big Bag of Flour

My experience with baking is mostly limited to my time in Food Lab while an undergrad nutrition student. For some reason, an RD’s education including many hours devoted to baking. There is a lot of chemistry involved in cooking foods and this is especially true for baking. A lot happens from the initial mixing to the final cooking of quick breads and yeast breads. After my schooling, I have only made the occasional muffins.

I’m a well-educated novice.

My first two recipes were both for my husband’s birthday. I made cornbread as a side dish to his requested ribs. I followed that up with a mini-cake.

The cornbread recipe is here courtesy of Ina Garten and the Food Network. Trust me on this, you do NOT want to know the nutrition info on this one. It’s a bunch of cheesy, jalapeno-ey deliciousness. Just let all those nutrition concerns go and enjoy this recipe.

Cornbread in Pan and Sliced on Cutting Board

This was a very simple recipe. Not much to report baking-wise. The cornbread turned out okay, but it was more of a southern-style cakey-cornbread (due to the 3:1 ratio of flour to cornmeal). While delicious and a huge portion, I will not be making this one again.

Next up was a mini-cake with this recipe from Dessert for Two.

This was a more detailed recipe and all did not go as well as planned! The final product was very good – nice flavor, good crumb, perfect amount of sweetness that makes you go mmmmm without being too overpowering.

My biggest lesson from this recipe was that it does no good to melt butter for a recipe if your next step is to mix it with cold milk. The melted butter turns right back into solid butter! This could absolutely have been anticipated… yet I did not anticipate it. Next time I make this, because this one is a good recipe, I will make sure my milk is not cold before I start!

I should add that this was my first attempt at trying to actually decorate a cake. Don’t judge!

And while my husband liked the frosting, I prefer a frosting with cream cheese.

Follow my blog for more posts about the Great Baking Escapade and learn along with me!

Does An Apple A Day Really Keep The Doctor Away?

apples, Dietitian, Food, fruit, health, health professional, Healthy Diet, Heart Healthy, Meal Prep, nutrition, Recipe, salt, Snacks, Vegan, Vegetarian, wellness, , , , , ,

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.

 

Butternut Squash Agnolotti

Carbohydrates, cooking, Dietitian, Food, Greens, health coach, Healthy Diet, HelloFresh, home cooked meal, kale, meal delivery, Recipe, Vegetarian, , , , , , , , ,

This is a #HelloFresh meal delivery review of the Butternut Squash Agnolotti with Kale in a Sage Brown Butter Sauce. 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.

Okay, first, do you love every single word in the recipe name? OMG yes! Butternut is a good friend of mine and a long-time Thanksgiving meal staple growing up. If you don’t know agnolotti, it is a type of ravioli – ravioli and I also go way back thanks to Chef Boyardee and this great restaurant in Brooklyn that I believe was called Cinzino’s (or something like that…). Then add kale (yes, how cliché, an RD who loves kale, I know), and brown butter sauce – heaven!!! Yes, please, get in my belly! Um, so it is safe to say I was just a bit excited going into this recipe.

The flavors of the pine nuts and butternut squash is what took this dish over the top for me. I love pine nuts but they are so expensive, even when bought in bulk so you can just get a small portion! All the pine nuts were used in the recipe but there was a fair amount of leftover kale, which was sliced into thin strips making it quick to cook and got rid of the thicker stems that can be so fibrous and chewy. I’m a fan of leftover ingredients and this kale was an addition to the next day’s salad.

Butternut-Agnolotti-2-HelloFresh-October-2017

I did make one mistake (as usual!) since I was multi-tasking with filming and taking pictures while I cooked. I added the whole 1-cup of reserved pasta water to the sauce when the recipe clearly says to start by adding 1/4 cup and add more as needed. Whoops! No harm, no foul as I just cooked the sauce down longer to evaporate some of the extra water (and left some liquid behind in the pan when serving…).

Nutritionally, one serving has 640 calories, 15 grams of saturated fats, 59 carbs, 9 grams of fiber, and 24 grams of protein.

What would I change? 

Since I’m currently typically eating five times a day (yep!), this dish is simply too much food/calories for one meal for me. This meal would fit nicely into many people’s meal plans with a satisfying number of calories and fairly balanced nutrition – or it could be split into two servings (bonus – no cooking the second night!) and served with a veggie side to get more bites per meal.

What did I love? 

This is one of HelloFresh’s 20-Minute Meals and it is such an easy recipe to make! The only chopping is to slice a shallot and mince garlic. That’s it! Chopping and prep work is the worst part of cooking to me so this is a big check in the win column for this recipe.

Lessons Learned?

Read the directions. Then read the directions. Then read them again.

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.

 

Pork Tenderloin

Honey-Glazed Pork Tenderloin

cooking, Dietitian, Food, health, Healthy Diet, HelloFresh, home cooked meal, meal delivery, pork, Recipe, , , , , , , ,

This is a #HelloFresh meal delivery review of the Honey-Glazed Pork Tenderloin with Sweet Potatoes and Green Beans. 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.

This is such a simple, classic meal – meat, starch, veg – and it reminds me of the meals I would have growing up so this plate brought big flavor and down-home comfort.

Now, I had never cooked a pork loin prior to making this dish and while it was oh-so-gross (I’m one of those “ewwww raw meat don’t make me touch it” people) it was also oh-so-delicious and the final verdict was: the gross-factor of handling raw proteins is sometimes worth it!

But it will always be better when I can get hubs to do this part!

If you’ve seen my previous reviews, you may have noticed I have an issue with timing these meals and sometimes mess up the measuring.  I’m not only making the meal but also trying to video and take some photos as I go which throws the proverbial wrench into the timing-and-measuring machine. But this one is the first one that I mastered the timing with and didn’t mess up a single measure! I was so excited!!

The only difference between the instructions and my reality was that I let the pork cook for an additional five minutes for it to come up to food-safety temp. Unfortunately, the spices were past their prime when I got around to this recipe as it was the last one I made. I simply subbed out the fresh thyme for dried Italian seasoning.

Pork Tenderloin

Nutritionally, this dish comes in at 590 calories, 56 grams carbs, 41 grams protein, and 8 grams of saturated fats. I tend to stick to lower-carb dinners and try to keep my daily saturated fats under 12 grams so this meal was a little much for a dinner for me. But, quick fix was using less oil in the recipe and saving some sweet potato to go with tomorrow’s breakfast omelet (win!). In the plus column is 8 grams of fiber, no trans fat, and more than half the plate is colorful vegetables which is a great, easy way to gauge the nutrition quality of a meal.

What would I change?

I typically reduce the oil and salt in the recipes. In this dish: I did not use oil for roasting the potato or green beans but kept the butter for the glaze (because butter = delicious!). I also did not salt the meat prior to searing and found I had to add some at the table.

What did I love? 

The glaze – oh my goodness – the glaze is divine!

This is not only a gorgeous meal but also a very generous serving and – finally – I got enough vegetables on my dinner plate to satisfy my veggie-lovin appetite!

Things I learned?

I can conquer the ick of working with raw meat!!! And pork loin is something I will be adding into my meal rotation.

Roasted green beans are so good! I have never roasted them before!

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.

 

Presto Pesto Panko Chicken

chicken, chicken recipe, cooking, Dietitian, Food, health, Healthy Diet, HelloFresh, home cooked meal, meal delivery, Meal Prep, Recipe, , , , , , , , ,

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

cooking, Dairy-free, Dietitian, Food, gluten-free, health, health goals, Healthy Diet, Heart Healthy, home cooked meal, mason jar, meal plan, Meal Prep, nutrition, pumpkin, Recipe, Smoothie, Vegan, Vegetarian, , , , , , , ,

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