Nacho Average Kale Salad

Nacho Average Kale Salad
If you have trouble sticking with a healthy eating plan, never forget that it’s all about balance. To me, building a balanced meal isn’t just about pairing the steaks and lasagnas of the world with steamed veggies and lightly dressed salads… it’s also about enhancing the so-called rabbit food with a little touch of that opposite end of the spectrum. Hence, the perfect pairing under the spotlight today: SALAD and NACHOS.

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DIY Walnut Milk

DIY Walnut Milk
When life gives you a windfall of walnuts… this is the way to handle it. A while back I was given 5 pounds (!!!) of walnuts. This is some pretty serious bulk for a household of two, and despite my best efforts at generously nutty yogurt/oatmeal toppings, we’ve been having a hard time putting a dent in the seemingly bottomless bag in our freezer. Until this revelation!

Drinking our walnuts has been a refreshing pleasure, and a simple way to take advantage of their antioxidant and anti-inflammatory benefits (they are the only nut with a significant amount of omega 3s!). It’s rich, creamy, and flavored like the pure essence of walnuts. You can drink it straight up, add to smoothies or pour over granola, but my personal favorite application is to use it as a base for hot cocoa. So unique and delicious!

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Top 14 Recipes of 2014

Top 14 Recipes of 2014

Happy New Year, friends! I’m back in town after a vacation home to Florida, and life is good. After taking some time to unplug from technology to reconnect with family, friends, and the good stuff in life, we are back in business and ready to rock.

New Years is one of my very favorite holidays. The sentimental reflection paired with the coming year’s new potential just puts things in perspective and speaks to my spirit. New Years also marks the anniversary of this blog’s humble beginnings! I couldn’t help but put together a little retrospective of the most popular recipes of flavorRD’s first year. Read on for the countdown!

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FLAVORful Holiday Gifts for 2014

FLAVORful Holiday Gifts for 2014

Along with the food and festivities of the holiday season, it’s also prime time for stepping up our generosity and lavishing our family and friends with the fruits of our gift-giving prowess. That being said, it can be pretty challenging to discover that perfect little something to surprise and delight the people we love… and I think we can all benefit from a little inspiration. Thus, this is a gift guide for my kind of people: people who love to cook, eat and obsess over food. If you love someone who sees the kitchen as a playground, I hope you’ll find something here that they can get excited about!

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Goat Cheese Mashed Potatoes

Goat Cheese Mashed Potatoes
How much tradition do you like on your Thanksgiving table? Is it just not the same without your family heirloom recipes for turkey, stuffing and green bean casserole? Or do you prefer to flex your creative muscles and trick out your menu with fancy stuff like cranberry coulis or pumpkin panna cotta?

Personally, I fall somewhere in the middle. Traditional flavors, but with enough twist to keep things interesting. Right at home on my holiday table? These dreamy Goat Cheese Mashed Potatoes.

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The Unsweetened Truth from SugarScience

SugarScience

Image Source: SugarScience.org

I think it’s safe to say that I don’t conform to the “Food Police” reputation that is often (usually unfairly) attributed to dietitians. For one thing, I support a total diet approach, and advocate for eating and loving good food. Secondly, I find that it’s more productive to talk about the positive aspects of nutrition: getting plenty of the good things that our bodies need. But that doesn’t mean that it’s not important to also talk about dietary patterns that have been recognized by researchers to be harmful and associated with specific health outcomes. Knowledge is power, and this stuff is real!

The reason why I’m finding myself on this soapbox today is because I’m inspired by the good work they’re doing at SugarScience.org. The site launched this week as a project by leading experts in the field, who are making an effort to publicize what we currently understand about the risks of eating too much added sugar. The content is exhaustively researched and simply communicated – public health gold, in my book. In addition to perusing the research, you can follow their blog, submit your own questions to their panel of experts, and access a wealth of resources for spreading awareness of the associations of excess sugar consumption with not only obesity and diabetes, but a whole range of inflammatory and hormonal disorders including cancer, heart disease, liver disease, aging, dementia and Alzheimer’s. Seriously, you’ll want to dig into this information. If you’re a dietitian who counsels patients, definitely incorporate some of these killer infographics into your handout repertoire!

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Whole-Grain Pumpkin Snickerdoodles

Whole Grain Pumpkin Snickerdoodles

As good as these cookies look, I have to tell you that they can look even better. The part that you’re not seeing is the impeccably crackly turbinado sugar crust that sadly dissolved in my humid kitchen in the 24 hours between the baking session and the time I managed to get the camera out. I really wanted to bake a fresh batch to give you some more true-to-life images, but I had to tackle these, and then a gluten-free version for a potluck party, and then Halloween happened… and you guys, I’m sorry, but I just can’t handle another batch of cookies in my house right now. I promise, when the occasion strikes to bake my next batch, I’ll Instagram it for you. Deal?

Surely you understand that I just had to get this online, because pumpkin season is fleeting, and I don’t want you to miss out on such a great cookie. I mean, seriously: Whole-Grain. Pumpkin. Snickerdoodles.

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All-Purpose Greens

All-Purpose Greens
Ready for an authentic glimpse into my kitchen? Here’s the Real Talk: I bought this kale with intentions to make a big fresh kale salad, but I procrastinated too long and the poor greens lost their crunch factor. It was a bummer for about 10 seconds, until I realized the silver lining: they were still perfectly good for sauteing, so now I get to talk to you about one of my favorite tricks for jamming more greens into my diet: All-Purpose Greens, yo!

While you can also whip this up as a quick side dish, this recipe is mostly about healthy-eating logistics. We can all benefit from a trick for making it easier to eat more vegetables, and this is one that I keep up my sleeve. I like to make a full batch of All-Purpose Greens to store in my fridge and use throughout the week in meals that could benefit from an extra serving of veggies. It’s an effortless way to add color and flavor, not to mention fiber, vitamins, minerals, and all of the other disease-fighting phytochemicals that make vegetables the foundation of a healthy diet.

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San Diego Dietitians!

Were you linked here from the San Diego Dietetic Association newsletter? If so, you’re making my day; thanks for clicking over!

Let’s take this chance to connect!! Feel free to link up with me on your social media network of choice: Twitter, Instagram, PinterestFacebook, or you can follow new blog posts on Bloglovin or Feedly or, you know, whatever other RSS readers the kids are into these days. But mostly, thanks for stopping by!

Savory Stuffed Acorn Squash

Savory Stuffed Acorn Squash
Fall is taking its sweet time making its way to San Diego. And the infinite scroll on my Pinterest feed just offers too many pages of impeccably styled autumnal foods for my own good. With the allure of cool days and pumpkin-everything, there’s only so much more I can take of ice water and chopped salads for dinner. If you’re in the same boat, I wish I had a better solution than this one: let’s pretend. This week, I suspended my disbelief long enough to fire up the oven and whip up this roasted seasonal squashy treat. So worth it!

The result was savory, satisfying, and absolutely LOADED with nutrition. And while it gives off the vibe of a fancier weekend dinner, this thing is a 40 minute meal! I can hardly think of an easier way to break into the new season and fulfill your hearty home-cooking dreams.

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