Flourish Nutrition

Checked out Retro Coffee and Donuts this morning☀️ Let’s just say that Grace had the best time and we loved the coffee + donuts 🍩

Slow Sundays are for baking cookies 🍪

Made these cookies yesterday and they are almost gone already 😋

These cookies are soft + chewy+ chocolatey...what’s not to love!
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P.S.They are gluten-free + dairy-free but I’m willing to bet that you’d never be able to tell!

Sunday Sunshine ☀️

Enjoy the sun, nourish your body, calm your mind ✨

Happy RD Day to all the lovely, talented, selfless, knowledgeable, and amazing registered dietitians!

Who is a registered dietitian (RD) ⚡️

✨ a nutrition + food expert credential by the Commission on Dietetic Registration + licensed (required by most states) in order to practice.

✨has completed academic requirements (bachelors ➡️ masters requirement in 2024) approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND).

✨has fulfilled supervised practice hours in various clinical & community setting.

✨ continues the journey of lifelong learning through continuing professional education requirements to sustain registration.

Where we work ⚡️

✨ You’ll find RDs in so many different work environments. We work in hospitals as clinicians, in schools and universities as educators, in government as lobbyists, in the community as disease prevention program developers, in the culinary field as chefs and recipe developers and in the lab as researchers + so so so much more. The list is almost endless where you can find an RD.

✨ Your RDs are here to support and guide you on your journey through life 🫐🌮🍓🍕🫑

Experimenting with different ingredients in recipes is something that is exciting to me. I’ve had Celiac disease for about 10 years now. Through that diagnosis, I have learned how to make many substitutions with the foods that I am eating + enjoying. I’ve created new recipes and found replacements so that I am still able to enjoy all the wonderful foods without sacrificing flavors and textures.

Although this substitute isn’t anything related to being gluten-free, it’s a good one to keep in mind if you ever run out of oil!

✨ Substituting applesauce for oil in quick-bread products like muffins, banana bread and brownies✨

🍪The role of oil in baking

1️⃣ Flour contains the protein gluten. When water makes contact with gluten along with mixing, gluten develops and forms elasticity within the product. This is what gives bread its chewiness and structure🥖 (where gluten development is vital to the end product).
2️⃣ Oil is used to coat the flour to prevent water from making contact with the gluten. This leads to minimal gluten development and results in a lighter and moist end product, which is what you want in brownies and muffins.

🍪Why applesauce can replace oil

1️⃣ Applesauce contains pectin which is a starch. Pectin is found within the cell walls of vegetables and fruits and gives them structure.
2️⃣ Applesauce and oil work completely different in their task to prevent gluten development. While oil coats the flour, pectin competes with flour for water absorption and ultimately wins. Pectin absorbs more of the water and therefore minimal amounts of water are able to connect with the flour for gluten development.
3️⃣ *Of note, applesauce contains a lot of water 😳 which can develop the gluten as well! A tip to help prevent this would be to mix all the dry ingredients together in one bowl and then all the wet ingredients in another. Then quickly combine them together and bake immediately 🧁

🍪Oil:Applesauce ratio

As a general note, applesauce can replace oil in a 1:1 ratio. This means 1 cup of oil in a recipe could be replaced by 1 cup of applesauce.

Have you tried this substitution before? Let me know! ⬇️⬇️⬇️

B E H A P P Y

It’s March 1st which means it’s finally National Nutrition Month! Yay! This year’s theme is “Personalize Your Plate.” This is a great concept because we all have individualized nutrition needs + different food and taste preferences + come from various cultures and backgrounds which all influence our eating. I hope you’ll join me this month as we dive into personalizing your plate + sharing some of my favorite recipes + enjoying some good eats in Franklin, TN 💙

dude, breathe.

Breathing is often a mindless activity. We don’t have to think about each breath we take, when we’ll take our next breath or which breath will be our last. Sometimes this sense of mindlessness can spill over into our eating. Eating can become a mindless activity due to various reasons. Most often it’s because of surrounding distractions, rushing through lunch on a busy work day, eating on the go in the car or eating 🍽 + scrolling📱+ tv 📺

Small steps to increase mindfulness while eating ✨
🔅 Put away electronics while eating. This can help you to focus on the foods you’re eating rather on the type of media you are consuming
🔅 Set down your fork in between bites of food. This can allow you to focus on the taste and sensations of the food in your mouth, rather than filling your fork with the next bite of food you’re going to take.
🔅 Take a moment to be thankful for the food that you have to eat before you begin eating. Having access to food is not something everyone has. Showing gratitude for the food you have is a simple way to become aware of what you are eating.
🔅 Bite, chew, swallow, repeat. Chewing your food thoroughly rather than powering through the meal can increase mindfulness.
🔅Bring more than just your appetite to the table. Inviting in all of your other senses besides taste can increase mindfulness. How does the food look? What does it smell like? What about the temperature of the food? All of these senses are what makes eating so enjoyable.

What’s one way you’ve been able to practice mindfulness around eating? Share with us! ⬇️⬇️⬇️

Anyone else been absolutely loving all the sunshine these past few days? ☀️

I decided to pop on the brightest shirt I own, went out to a garden center and enjoyed all the sun + admired all the wonderful plants.

Being out in the sun is the best way to get your vitamin D!

🔅Vitamin D is derived from a steroid. Although 5 forms of Vitamin D have been discovered, only two forms are important for humans: ergocalciferol (D2) and cholecalciferol (D3).

Unlike most vitamins, our bodies are able to make their own Vitamin D when our skin is exposed to the sun! The process is quite complex and involves the ultraviolet rays from the sun, our skin, the liver and the kidneys.

🔅Sources of Vitamin D🔅
☀️The main source of Vitamin D we get comes from the sun. Spending 5-15 minutes a day between mid-morning through mid-afternoon can provide sufficient amounts of Vitamin D.
☀️Vitamin D3 sources are limited to animal products like liver, eggs and fatty fish 🥚 🐠
☀️Fortified products like milk, yogurt and cheese contain Vitamin D3 🥛 🧀
☀️Vitamin D2 sources come from limited plant sources like shiitake mushrooms 🍄

What’s your favorite way to get your Vitamin D? Let me know! ⬇️⬇️⬇️

⚡️ Energy Bites⚡️

These small bites are absolutely delicious and are packed full of nutrient-dense foods! They are great for snacks or make a good addition to any breakfast.

What’s so great about them?

⚡️Flax meal is a good source of plant protein. Flax meal also contains fiber which can help us to stay regular 💩. Flax meal contains vitamins and minerals like Vitamin B1, magnesium and calcium which all help support a functioning body. A rich source of omega-3 fatty acids is normally found in cold water fatty fish like salmon or sardines, but flax meal also contains omega-3s. Omega-3s are good for your heart ❤️ and are able to help aid in the prevent of heart disease.

⚡️Oats contain protein and fiber much like flax meal does. Oats contain both insoluble fiber, like cellulose and hemicellulose, and soluble fiber (fiber that dissolves in water) like pectins and gums. Both types of fiber help keep the digestive tract functioning properly.

⚡️Chia seeds are small but mighty with their nutrients. They contain fiber as well as vitamins and minerals like calcium, manganese, magnesium, zinc and phosphorus.

⚡️Dried cranberries add a nice touch of sweetness to these powerful bites. When cranberries are dried, the amount of vitamins and minerals they contain decreases. However, dried cranberries are still a good source of potassium and calcium. They also contain different amounts of antioxidants (like phenols) which help protect our DNA against damage.

✨Recipe✨

⚡️Ingredients⚡️
2 cups oats
1/4 cup honey or agave
1 1/2 cups peanut butter
1/2 cup dried cranberries
3 tablespoons cocoa powder, unsweetened
1/2 cup shredded coconut, unsweetened
1 tablespoon chia seeds
1/3 cup mini chocolate chips
3 tablespoons of water, as needed

⚡️Directions⚡️
In a medium size mixing bowl, add the oats, honey, peanut butter, cocoa powder, coconut, cranberries, chia seeds and chocolate chips. Mix all the ingredients together on medium speed till they are all are incorporated. Add water as needed to make the mixture stick together. Mold and shape the mixture into little round bites. Chill before serving.

👁 ❤️ 🌮

Mojo's Tacos have some of the best tacos in Franklin! My favorite ones on their menu are the carnitas!

🌮 5 love languages of tacos 🌮
🌮Words of affirmation: Your tacos are delicious
🌮Acts of service: I made you tacos
🌮Receiving gifts: Here are some tacos
🌮Quality time: Let’s go out for some tacos
🌮Physical touch: Let me hold you like a taco

Which one is your taco love language? ⬇️⬇️⬇️

Happy Saturday, everyone! 🔅

I love repurposing different items around my house! One of my favorite upcycled ♻️ crafts is turning used candle jars into cute plant pots!

🪴 If you have any candles that you’re ready to transform into a pot, the first step is to get out the layer of wax at the bottom of the candle. You can do this by filling a pan with about 4 inches of water and turning your burner on medium heat. Place your candle in the pot and allow the wax to melt. Once the wax has melted, carefully remove the candle jar from the water. Then pour lukewarm water into the candle jar. Allow the water to cool and the wax to harden again. Doing this will cause the wax disk to float to the top of the candle jar and will allow you to easily remove the wax. Finally clean the jar with soap and water.

🎨 I wanted to create a ceramic texture for my pots. I mixed baking soda + acrylic paint to achieve this texture and then applied it to the clean candle jar. Allow the paint to dry completely before placing your plant in the pot.

What about drainage❗️
🌱 I only put plants in these repurposed pots that are in there original container that have drainage holes. Doing this helps prevent root rot!

What are you doing today? Let me know! ⬇️⬇️⬇️

I absolutely love to bake 🍩 When I was in culinary school, my baking and pastry classes were my all time favorites. Before I decided to fully pursue becoming a dietitian, I was planning on opening up a bakery ✨

✨It’s still snowy here in Franklin so I thought it would be the perfect day for some donut muffins. What is a donut muffin? Well, it’s nothing super sophisticated 😅 It’s just muffin batter poured into a donut shaped pan. Although baking is a science, who says it still can’t be fun? I think I love donut muffins so much because they have crispy edges and bottom as compare to a regular muffin.

Have you been doing any baking while it’s been snowing? Let me know what you’ve made! ⬇️⬇️⬇️

It’s another snowy day here in Franklin so I decided it would be the perfect day to spend some time repotting a few of my plants 🪴

🌱 Why is it good to repot plants? Repotting your plants allows you to introduce new, fresh soil to your plants. Overtime, the soil your plants are currently in lose all those wonderful nutrients they need in order to grow + thrive. Repotting also helps remove any diseased soil or mold that might have been growing 🚫 Also, when you are repotting, you have the option to switch the pots your plants are currently in for a better (sometimes larger) one for your growing plants to live in.

🌿 When is a good time to repot plants? You may notice that your plant is more top heavy than normal and beginning to lean over, its roots are beginning to show above the soil or coming out of the drainage holes, there is evidence of mineral buildup on the plants or the side of the pot, or that your plant has stopped growing. These are all signs that your plant might need a new home.

🌵Why I choose to repot my plants. I recently got a few new plants because some of mine died 💀 and I wanted to switch around a few of them and put them in different pots. Also, I’ve noticed that some of my smaller succulents (like the one pictured) do really well when they are together so I put all of them in one pot to help them support one another.

🍃 A few tips for repotting. Choose a soil that best supports the type of plants you are repotting. This could be a general potting mix or something more specific for succulents or cacti. Always (always) repot your plants in a pot that has adequate drainage to prevent root rot. After repotting, water the plant thoroughly and allow it to drain.

What are you doing today? Let me know! ⬇️⬇️⬇️

R I S E and S H I N E ☀️

I’m all cozied up with my cup of coffee this morning and enjoying the beautiful snow on the ground ☕️ I’m also thriving in this beanie + matching tracksuit 💁‍♀️

So, what actually is this glorious bean juice everyone is drinking?

☕️You might be surprised to know that the typical coffee beans we picture are actually seeds (endosperm) from a coffee cherry. There are normally two beans in each cherry, but some only contain one bean which is called a peaberry. The seeds from the coffee cherry come from different Coffea species like Robusta and Arabica, which are the two most common types.

☕️Coffee beans are a greenish color prior to roasting. Roasting is typically done at 550 degrees fahrenheit 🔥 and gives the beans their dark brown color. Additionally, roasting the beans releases caffeol, which is the oil inside the beans that contains the aromatic flavors of coffee we enjoy.

☕️After the beans are roasted, they are ground and then are ready to be brewed into the perfect cup of coffee.

⚡️Black coffee is also known for containing antioxidants like polyphenols & hydrocinnamic acids and vitamins + minerals like pantothenic acid (B5), riboflavin (B2), niacin (B3), thiamin (B1), potassium and manganese.

⚡️Antioxidants help protect us against the oxidative stress our bodies are under each day (i.e. the things that damage our DNA). While the amount of antioxidants varies depending on the coffee, lighter roasts have a higher content of antioxidants.

☕️Do you like coffee? If so, let me know your favorite way to drink it! ⬇️⬇️⬇️

❄️ The little things ❄️

Taking time today to enjoy the little things. It’s easy to get caught up in all the big things in life that the little things slip on by without notice. I truly believe it is all the little moments of life that make daily living so special ✨

A snow day is the perfect day to slow down and enjoy those wonderful small moments and today I got to do a few of my favorite things

❄️ Lit one of my favorite candles
❄️ Journaled + sat in silence to reflect
❄️ Shared a warm meal with my husband who came home from work on his lunch break
❄️ Went outside to enjoy the snow for a *very* brief time
❄️ Talked with a good friend about what we were up to today

What are some of your favorite small moments + is it snowing where you are? ❄️🤍❄️

Hugs, kisses and chocolate covered strawberries 🍓

Happy Valentine’s Day (aka the best day of the year!)

💗💕💗💕💗💕💗💕💗💕💗💕💗💕💗💕💗
If you know me you know that I absolutely love, L O V E! While I believe that love should be celebrated every day of the year, devoting one day to showing love to everyone near to your heart is something I cherish.
🤍🤍🤍🤍🤍🤍🤍🤍🤍🤍🤍🤍🤍🤍🤍🤍🤍
If you’re making chocolate covered strawberries today, here are a few tips!

🍓The strawberries should be at room temperature for optimal dipping
🍓Utilize a double boiler to keep your chocolate nice a melty
🍓Add a little bit of coconut oil to your chocolate for extra shine + it helps the chocolate to set better

Let me know what you’re doing today and who your Valentine is! ⬇️⬇️⬇️

Crispy, spicy, bite sized potatoes - what’s not to love! These potatoes are a great addition to any meal or a fun snack to serve at a party 🎉

🥔Ingredients
1 1/2 pounds petite potatoes, washed
3 tablespoons olive oil
1 teaspoon red chili flakes
1 teaspoon black pepper
1 teaspoon salt
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
6 cloves garlic, smashed

🥔Instructions
In a medium pot, boil enough water to cover the potatoes. Once the water begins to boil, add the potatoes and boil till the potatoes are knife tender.

In a small bowl mix the oil, crushed garlic cloves and spices together.

Line a baking pan with aluminum foil or parchment paper. Once the potatoes are fully cooked, transfer them to the tray. Using the bottom of a glass, smash down each potato till it is flat. Then spoon the oil and spice mixture over each potato.

Turn the oven broiler on high and place the baking sheet into the oven. Depending on the heat of your broiler, broil the potatoes for 20 minutes or until golden and crispy (emphasis on the crispy 😉) Serve hot and enjoy!

What’s your favorite way to eat potatoes? Tell me below ⬇️⬇️⬇️

Don’t be chilly have some chili! I love one pot meals that can be customized to fit everyone’s preferences. Chili is a great way to incorporate a large variety of vegetables in a simple way 🌽🧅🫑🌶 I also think chili gets better over time once all the flavors have time to meld together so it makes for a great leftover meal too.

🌶Ingredients
1 pound ground turkey
2 teaspoons olive oil
1 medium yellow onion, diced
1 bell pepper, any color, diced
4 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon oregano
1/4 teaspoon cayenne pepper
28 ounce can crushed tomatoes, no salt added
1 1/4 cups vegetable broth, low sodium
30 ounce can red kidney beans, drained
15 ounce can white beans, drained (I used butter beans)
15 ounce can corn, drained

🧀Toppings
Shredded cheddar cheese
Sour cream
Green onions, thinly sliced

🧅Instructions
In a large skillet over medium heat, add the oil.
Once the oil is hot, add in the onion and bell pepper.

Sauté the onion and bell pepper until tender (5-6 minutes) and then add in the ground turkey.
Cook the turkey until done (9-10 minutes).

Next, add in the chili powder, cumin, oregano and cayenne pepper. Then add in the broth, crushed tomatoes, red kidney beans, white beans and corn.

Bring the chili to a boil and then reduce to a simmer and allow it to thicken for 30 - 45 minutes.

Place the chili into a bowl and then add desired toppings. Serve hot. Enjoy!

Want to start taking care of a few house plants but don’t know where to get started? I’m here to help!

I have three easy to take care of, really hard to kill, absolutely beautiful house plants that are sure to add wonderful freshness and greenery to your house! They are not moody and will forgive any forgetfulness on your behalf.

Three key points to taking care of house plants:
☀️ amount of sunlight
💧 amount of water
⚡️ pot with a drainage hole

🪴 First is a pothos plant, also known as devil’s ivy. I love this plant because of the trailing vines it will grow! There are many varieties and the most common is the golden pothos.
☀️ This plant is best suited for an area of your house with a lot of natural light, but can also live happily in medium to low light areas. So, pretty much anywhere in your house!
💧It requires water every 1-2 weeks (allowing the soil to dry out between watering).
⚡️It needs a pot with good drainage to help prevent root rot from overwatering.

🪴 Next is the snake plant, also known as mother-in-law’s tongue. This is probably the most tolerant plant you will ever buy. It is next to impossible to kill and adds so much beauty to a room.
☀️This plant thrives in low light and partial shaded areas. It’s great for those corners of your house that are away from windows.
💧They are drought tolerant and only need to be watered every 2-8 weeks depending on the size. It only needs water once the soil is completely dry, but can withstand going without water for weeks at a time.
⚡️The most important thing to remember for this plant is to plant it in a pot with good drainage as they are more susceptible to root rot from overwatering.

🪴Last is the ZZ plant (and probably one of my most favorite plants)!
☀️It thrives best with lots of indirect light but also does well in low lit areas. It also does well under fluorescent lights so it’s a perfect office plant!
💧This plant only needs to be watered when its soil is fully dry. Depending on the size of the ZZ plant, every 2-4 weeks is plenty.
⚡️As with all the other plants, a pot with good drainage is needed to prevent any root rot from accidental overwatering.

Low maintenance plants are my favorite and are perfect for any beginner! Happy planting!🪴💧☀️

Aren’t these textures and colors amazing?

This is one of my favorite quinoa bowls to make. Its vibrant and fresh colors from the tomatoes, red onion and cucumbers, the creaminess from the avocado, the firm texture from the quinoa and the zesty flavor from the lemon dressing provide a highly sensational meal.

What is quinoa?
Quinoa is technically a seed but is listed as a whole grain. It comes from a flowering plant in the amaranth family. Quinoa is rich in protein and fiber as well as many micronutrients like magnesium, phosphorus, B vitamins and folate. Quinoa is generally used as a grain much like rice or barley is within dishes and can be served hot or cold.

This is an easy meal that can be made ahead of time and used for a grab-&-go lunch! Since it’s just as tasty served cold, it can be eaten anywhere.

Look at this place! It’s truly magical and inspiring to be in a place where there are so many unique plants 🪴

✨I grew up in Johannesburg, South Africa. There were many nurseries and garden centers full of wonderful lush plants, succulents and cacti 🌵When I was younger my family and I were visiting one of the greenhouses. I lost my footing, tripped and fell into the surrounding cacti. While I don’t remember too much of the whole ordeal, I do remember getting up and stepping out of all the prickly and sharp cacti.

✨I was thinking about how sometimes we lose our footing and we fall into hard, sharp and uncomfortable seasons of our lives. What do we do when this happens? Do we stay down in all the sharp and pokey areas and get overtaken? Maybe, for a while, but after this, we can choose to rise. We can rise from those uncomfortable and sharp seasons and remember and look back on what we have walked (or tripped) through.

✨While I may not know all what you’re walking through today, I am sure you have walked through a hard season, are currently in one or will be in one soon enough. This is life. Life can be harsh and sharp, but this makes for an excellent way to learn and look back on what we walked through and to grow and flourish from those experiences.
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Amazing coffee + good conversations + fun games make for a wonderful Sunday afternoon!
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I am fiercely competitive 🔥 which always makes for an interesting round of card games! Are you competitive when it comes to card games? Let me know! ⬇️⬇️⬇️
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First time at The Baked Bear and it did not disappoint! Just look at it! 🍪🤤
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They have tons of options to pick from and their ice cream sandwiches are all customizable. I got a chocolate cookie with chocolate chip ice cream which were both gluten free + vegan (hey allergies 👋). 10/10 would recommend, even on a cold and rainy day like today in Nashville 🌧
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I’m sharing one of my favorite recipes — GUAC! I try to get guacamole at least once at any restaurant I visit.
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This recipe is super simple, full of flavor and sure to be a crowd pleaser 🥑
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Back in 2019 I tried to grow my own avocado trees. I even took them on vacation with me 🤭 to try and keep them alive. Sadly, they all passed away. But! I’m ready to try it again this year when it warms up a bit more. Have you ever tried to grow avocado trees? Lemme know!
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Some of my favorite smells in the morning are fresh blueberry muffins + coffee ☕️
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The food we eat in the morning can sometimes be rushed or overlooked. Taking a minute to appreciate the food we have can set the day up with the mindset of thankfulness and gratitude🫐
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Hi, I’m Lauren! Welcome to Flourish Nutrition — I’m glad you’re here!

🥑 I’m a registered dietitian, lover of house plants and a Type 1 diabetic. I recently moved to Franklin, TN and have fallen in love with the culture, all the amazing food and the many (many!) plant shops located around town.

🌱 Why Flourish? Just as plants and flowers have the ability to flourish, thrive and grow, so does our nutrition. This can include areas like exploring new foods and restaurants, experimenting with different ingredients or trying out a new recipe. This idea of flourishing can overflow into other areas of our lives too. Relationships, personal growth and our health also have the ability to flourish.

🥝 I hope you’ll join me as I explore and eat my way through my new city, find new plants to add to my collection, and share my favorite recipes and kitchen tricks with you along the way! Let’s live a flourishing life together🌵