Nourish Yourself Dietetics LLC

Looking for a POSITIVE, healthy and mindful way to start the new year? Join the Intuitive eating group course!

A BUGE HUGE AWESOME NEW OPPORTUNITY! Message me with any questions!

✨THIS IS BRAND NEW INFORMATION✨

Hey guys! It’s been a while! 🥰
I’m dropping this huge announcement about the future of Nourish Yourself Dietetics LLC!

Starting January 2023, I will facilitating an Intuitive Eating group course with weekly sessions and TONS more!

Message me now if you’re interested! And PLEASE pass on the excited news anyone and everyone 😘❤️

Happy fall!!🍁🍂🥰

I’m so excited to share that I have room to take 2 new clients, starting this month, for weekly or biweekly nutrition therapy sessions! 🥰

If you’re ready to stop dieting, find peace with food and your body while living your healthiest life then send me a message!

✨Tomato and Mozzarella Salad✨
Is it an appetizer? A salad? A snack?
Yes to all of the above. I’m giving credit to my MIL for bringing this delish dish into my life! This recipe is easily a great side dish to a summer dinner or serve it with crackers as a refreshing appetizer. You can get creative with the flavor of balsamic vinegar or even add a splash of flavored olive oil.

You will need)
3 medium to large tomatoes sliced and halved (or even quartered if serving with crackers)
Mozzarella cheese (I use the round or oval block, not pre-sliced)
A handful or fresh basil
Capers (optional- I use 2 large spoonfuls )
Red onion (not pictures but chop some up and thrown on top 🙌🏼)

1. Slice tomatoes and lay in bottom of dish that would be able to hold some liquid.
2. Slice cheese thinly in similar size to your tomato slices. Lay on top or mix with tomatoes.
3. Add capers, chopped red onion and minced or thinly sliced basil on top.
4. Top with balsamic vinegar or balsamic glaze (yum).
5. Serve with crackers or as a salad. Enjoy!

✨Grilled Dijon Salmon✨
1-2 lbs Salmon with skin (cut into filets)
3 tbs soy sauce
2 tbs Dijon mustard
1 tbs minced garlic

Garnish: chopped parsley

1. Pat salmon filets dry
2. Combine other ingredients in a bowl and whisk. Spoon on to each filet. Leaving about 1 tbs to use as garnish at end.
3. Let sit for 10 minutes
4. Grill skin side on grill first until fish starts to firm up ( you want to be able to flip it without it falling apart) approx 4 minutes. Flip and grill until desired doneness.
5. Spread leftover sauce over cooked fish. Sprinkle with fresh parsley.

✨Garlic Herb Rice✨
Wild rice or wild rice mix
2 tbs butter
Minced garlic
Basil
Parsley
Scallions

1. Follow box directions for rice and add 2 tbs butter
2. When rice is finished mix in desired amount of fresh basil,parsley and scallions and minced garlic

✨ Southwest Shrimp Salad ✨
Cooking shrimp in the air fryer is a sure fire way to get a delicious meal every time! This is how I like to prepare shrimp for any recipe- pastas, salad, tacos. You can’t go wrong.

Thawed shrimp, peel on or off
1 tbs spoon olive oil
Southwest meat rub (use any seasoning for shrimp that you like)
Lettuce
Any toppings you want on your salad! I used: cherry tomatoes, bell pepper, cucumber, scallions, sweet corn (pan fried to add some color and flavor), avocado, cheese.

1. Prepare salad with toppings.
2. Place thawed shrimp in a bowl and pat dry with a towel. Mix police oil and seasoning on top and stir.
3. Spray air fryer basket with non stick spray and then spread shrimp out in basket.
4. Cook for 7 minutes on 380 degrees or until white and slightly curled (peeled shrimp will take slightly less time).
5. When done add shrimp to salad and enjoy!

Let’s talk eggs and egg laying chickens. So if you’ve been following me for a minute you would know I love eggs and egg laying chickens and I think eggs are a super healthy and awesome food to have in you’re meal repertoire. We’ve talked about how the cholesterol you eat has been shown to have little to no effect on your health. This means you CAN eat eggs when you wish!

So what’s the difference between conventional (caged) eggs, free range eggs, organic eggs, pastured eggs? It can be a lot to decide between when standing in the grocery aisle or farmers market.

Organic eggs- the feed, and environment that the chicken lives in has no pesticides, inorganic chemicals, antibiotics. The farm can be certified as organic or can just be maintaining the same guidelines.

Caged eggs- typical grocery store egg. Chickens live in cages on large industrial farms for egg production.

The next two categories can get a little complicated as there is very little standardized guidelines to keep all farms the same. Large scale chicken egg operations can get away with labeling their eggs free range simply by allowing them access to sunlight for a few minutes. However, in most smaller scale, family farms the definitions can be interpreted as:

Free range eggs- chickens are allowed to wander outside in various environments, they have safe shelter and access to food and water ad lib.

Pasture raised eggs: chicken are on pasture (grass) and often moved to fresh areas of pasture as needed to provide access to grazing and eating insects. Water, food and shelter are provided.

There are however very little nutritional differences between the types. One study showed slightly higher levels of beta carotene, some antioxidants, and omega-3 fatty acids in free range and pasture chickens. Likely due to their diet being more diverse than a grain only diet (I.e grass and insects). The greatest benefit belongs to the chickens who live less stressful and more natural lifestyles when able to roam, be on pasture and eat bugs. 🐓🥚❤️

What are your eggy questions? 👇🏻

✨Taco Mac and Cheese✨
You can’t go wrong with the combo of beloved tacos and comforting Mac and cheese. I love one pot recipes especially when I don’t have to make any sides or extra dishes for dinner! This is a house favorite.

2.5 c pasta of your choice, I used elbow.
1.5 lbs ground beef (turkey or chicken would also work)
2 c chicken or veg broth
1 1/4 cup water
~1 cup of diced red bell pepper (I used two small peppers)
1/2 yellow onion
1 taco seasoning packet
1 can of diced green chilis (mild medium or hot depending on preference)
2 c shredded cheese (cheddar, Mexican blend or any kind you prefer)

Toppings:
Chopped green onion
Diced tomatoes
Any other taco topping you like!

1. Brown beef in the bottom of large soup pot, when half way done add red peppers and onions.
2. When fully browned add can of chilis, 1/4 c water and taco seasoning, stir until well covered. Cook until seasoning darkens and thickens.
3. Add broth and water and cook until almost boiling. Mix in pasta and let cook for 15 minutes or all water is absorbed.
4. Fold in 2 cups of cheese until melted. Serve with desired toppings.
ENJOY! 🌮🧀

Ps. All my fellow Schitt’s Creek fans.. writing “fold in the cheese” made me chuckle, I never use that phrase! 😂

✨Hash-brown Breakfast Bake✨
Easy, great for any meal, makes a lot, great way to get veggies in. That’s my kind of meal 💪🏻

10 eggs
1 20 oz bag of hash-browns
1 lbs of breakfast sausage
1 bag of baby spinach
1 red bell pepper, diced
1/2 yellow onion, diced
2 c whole milk
2 c shredded cheddar cheese
Salt and pepper if desired

1. Preheat oven to 375 degrees. Spray 9x13 pan.
2. Brown sausage and break into small pieces. Sauté onions and peppers, when soft add spinach over veggies and cover until spinach is cooked. Mix with sausage.
3. Spread hash browns evenly on bottom of dish. Spread meat and veggie mix over hash-browns.
4. Mix 10 eggs well then add milk and cheese together in a large bowl and pour over ingredients in dish. Bake for approximately 1 hour, until center is cooked.

*substitute any veggies you like! Cut up ham steak or cooked bacon would also be very good substitutes for sausage.

DID YOU KNOW THAT MAY IS NATIONAL EGG MONTH?!? 🐓🍳🥚❤️

Well, Neither did I but now we do so it’s time to celebrate!! 😂🎉🥚 Get ready for some egg themed recipes and egg talk this month!

Tell me what your favorite recipe featuring eggs is in the comments! 🥚🍳

✨Creamy Sun Dried Tomato and Artichoke Chicken✨

1.5-2 lbs chicken breast (whole or filet) or boneless skinless chicken thighs
1 can artichoke heart quarters
1 jar of sun dried tomatoes packed in oil and herbs
1 can coconut milk
8 ounces sliced mushrooms
1/4 c white wine
1/2-1 tbs red pepper flakes
4 cloves garlic, minced
1 box of gnocchi
1 bag of baby spinach/2-4 cups
S&P

1. Spray crockpot with non stick spray. Place chicken in crock and S&P each side
2. Dump artichokes, jar of tomatoes (all oil), coconut milk, mushrooms, garlic and red pepper flakes and mix together. Make sure chicken is spread out and covered before placing lid on
3. Cook on low for 4-6 hours depending on how much chicken and thickness.
4. About 30 -45 min before serving pull out chicken and shred, mix back in.
5. Mix in gnocchi. Dump 1 bag of spinach on top, do not mix and and cover for about 30 minutes. Mix spinach in and then serve.

•you can change gnocchi to pasta.
•the coconut milk does not make it taste or smell like coconut. If you don’t want to use this o would replace with 1.5 cups chicken broth. You can add a cornstarch and water mix to thicken it.
•other veggies that would be good- onion, bell peppers, zucchini, asparagus, kale

✨Lamb chops pan seared in garlic herb butter ✨

Lamb chops (we had 6 small chops. If you have more of larger sizes just increase the rest of ingredients)
1/2 stick butter
Garlic (I used a lot but we love garlic so this is really up to you. Maybe start with 3 cloves, finely chopped.)
1 tbs Oregano
1/2 tbs thyme
1/2 tbs marjoram
Rosemary (I used rosemary salt. If you don’t have then I recommend adding rosemary)
S&P
1 tbs olive oil

1. 30 minutes before you want to cook chops, take them out of the fridge, pat dry and salt and pepper each side
2. Melt butter in microwave safe bowl and add garlic & herbs, mix and then coat both sides with mixture. It’s okay to have some left over because you can melt that in the pan.
3. Let rest for approx 30 minutes
4. When ready to cook, heat 1 tbs olive oil and any leftover herb butter in pan.
5. When hot, add chops to pan and sear for 3 minutes on each side. When chops are on second side, spoon melted butter in pan on top of chops several times.
6. Let rest for 3-5 minutes and serve.

Dijon mustard roasted cauliflower steaks✨
1 head of cauliflower, washed
2-4 tbs olive oil (depends on how big cauliflower is)
4-6tbs Dijon mustard or any spicy mustard
Salt and pepper

1. Preheat oven to 400 degrees. Line baking sheet with foil or parchment paper and grease if needed.
2. Cut off stem of cauliflower and place on cutting board so that rounded side is up. With a sharp knife cut “steaks” about 1/2-1” thick. Too small and they will fall apart.
3. Lay steaks on baking sheet, any pieces that have fallen apart are fine to add too.
4. Brush with oil, add salt and pepper and flip steaks over. Brush second side with oil and then spread mustard on all pieces.
5. Bake for 15-20 minutes, flip and then bake another 15-20 minutes. Cooking time can be adjusted based on how soft and how crispy you want the “steaks”
-these are also delicious on the grill, I recommend using a grill basket so you don’t lose any pieces that crumble.

✨Cabbage and Ham Soup✨
Improvised this recipe yesterday and it came out great!
1 jar/3-4 cups sauerkraut (or Kapusta. Fresh cabbage would probably be yummy as well) if you love cabbage use even more!
1 28 ounce can of petite diced tomatoes (I used normal diced and the pieces seemed too big)
2 cups cubed ham steak (assuming that I may not have a leftover Easter ham when I make this next 😊. Sausage would also be great. Or omit meat altogether and have a delicious vegetarian soup.
4 large carrots or 3/4 of a bag of baby carrots. Diced
1 1/2 cups chopped celery
1 8oz package of fresh mushrooms sliced
4 c broth
-I added about 1/4 c of cooked bacon - overall I don’t think i needed it, I ended up having enough ham. I also always forget that crispy bacon doesn’t stay crispy in soup and that is disappointing lol
-if making a vegetarian soup- zucchini, peas, green beans, bell peppers would all have been great options to add.
-I think i may add rice the next time I make this. I like really heart soups and rice or potatoes would be yummy in this.
-I didn’t add any extra seasonings mostly because Eddie distracted me lol but when I make soup with smoked meat it adds so much flavor. The cabbage also had seasonings as did my diced tomatoes. If I didn’t have these factors going for me I would have added - S&P, garlic, oregano, and probably a hodge-podge more. 😊

1. Heat oil at bottom of large stock/soup pot. Add celery and carrots. Cook until starting to soften. Add mushrooms
2. Once veggies are all cooking well- add meat, can of tomatoes and sauerkraut. Stir.
3. Once mixture is almost hot, add broth. Add additional broth or water to make soup the consistency you like.
4. Simmer for at least 30-60 minutes or longer if you have time

Noted:
-this would make a fantastic crockpot meal!
-if making rice, I recommend cooking desired amount then adding to soup right before service. Then the rice won’t soak up all your broth and won’t over cook

💫 Sausage Gnocchi Soup 💫
This is one of my “throw it together” recipes that can be changed based on what you have in the fridge. I used hot Italian sausage but any time of sausage would be great!

1 package of sausage (bulk or links)
1 28 ounce can petite diced tomatoes
4 cups broth
1 package of gnocchi
2-4 gloves garlic, minced
1/2 of an onion, diced
1 bell pepper, diced
2-3 cups sliced mushrooms
1 bag of baby spinach
2 Tbs olive oil

1. Brown sausage, if in links then slice into bite size pieces after cooking. Set aside.
2. In the bottom of a stock pot or deep pan heat olive oil then add onion and peppers. After ~5 minutes add garlic and mushrooms.
3. Once veggies have started to soften add can of tomatoes, sausage and broth, bring to a gentle boil. If you wish to add additional seasonings, add here. I added basil and rosemary salt but the soup is also good as is.
4. Add gnocchi. Dump bag of spinach on top, do not mix in. Cover pot and reduce heat. Once spinach is wilted stir in.
5. Soup can simmer for several minutes but can also be served immediately. It should not be left on heat for a long time as the gnocchi will over cook.
6. Sprinkle with Parmesan when served.

☀️ Sweet Potato Beef Stew ☀️
I don’t know if I’ll ever go back to making beef stew with regular potatoes again. This recipe is so yummy, hearty and comforting. Below is a more revised recipe based on my IG story. I also added some notes on what you can add.

Ingredients:
1-2 lbs stew meat
3 cups peeled and cubed sweet potatoes (I used 4 c in the video but I pulled some out to make baby food.)
2 c carrots, cut about the same size at sweet potatoes.
1 can sweet corn
1 28 ounce can diced tomatoes ( I’ve used a can with added spices before and it works great!)
1 packet of beef stew seasoning
1-2 TBS better than bouillon (beef flavor)
4 c water
Season per preference (I used paprika, thyme and garlic pepper)
2TBS corn starch with just enough cold water to mix.

Options:
I usually add bay leaves but I was out. A chopped onion and garlic are great addition as is a can of black beans.

Directions
1. Dump first 9 ingredients into a crockpot and cook at least 6 hours on low. The longer the better.
2. About an hour before serving add cornstarch and cold water mixture to allow stew to thicken.

Who has the time to make Golumpkis these days?! This recipe lets you enjoy those delicious Polish flavors without all the hassle. It’s easy, it’s healthy, it makes A LOT.
Unfortunately, I was not great about taking pictures this week. If you need a visual, type it into google or Pinterest so you can get an idea of what you’re making! The image shows step 3.

Golumpki casserole
2 lbs beef (using a mix of beef and sausage add extra flavor and it’s so good)
2 bags coleslaw mix
2 28 oz cans of diced tomatoes
1 can tomato soup
1 cup water
2 cups cooked brown or white rice
1 small diced onion
4 gloves garlic, chopped
Salt and pepper

1. Brown ground beef. When almost completely cooked add chopped onion and garlic, stir occasionally.
2. Cook rice per box/bag directions.
3. Add coleslaw mix to beef stirring in 1/2 cups at a time until mixed evenly. Cook until cabbage stars to soften.
4. In a large bowl mix beef and cabbage mixture, rice, tomato soup, water and 1 can of diced tomatoes.
5. Pour into greased casserole dish. Top with second can of diced tomatoes.
6. Cook at 375 for 30 minutes.
7. Serve with a dollop of sour cream if desired.

* this makes a large casserole. The recipe can easily be cut in half.
* You can add additional seasonings per your preference. Italian seasons go well with this as does dill.

COULD NOT WAIT TO SHARE!
Man, this was just so easy. I’m sure you’ve all seen this super trendy dish on social media. I wanted to try and see what the hype was about but also give it a new twist. There are just so many fun things you can do with this.
Ingredients:
Basic recipe-
1 block feta cheese
1 container of cherry tomatoes (I ended up using about 1 1/4 containers because I had some to use up)
Garlic gloves (not pictured because we unfortunately were out)
Olive oil
Salt and pepper
1 box of pasta (of your choice, I used red lentil pasta)
Ingredients I added-
Broccoli
Shrimp
Red pepper flakes

1. In any oven safe baking dish add the feta block to the center and dump whole tomatoes and whole, peeled garlic cloves around it. (This is where you can add additional veggies if you wish. I added broccoli. Mushroom, peppers, zucchini and/or onions would also be delish.)
2. Drizzle olive oil over the veggies, mix to coat and season as desired.
3. Place in preheated oven (400 degrees) for 35 minutes.
4. Bring a large pot of water to boil (will be for your pasta)
5. Defrost 1 bag or about 10-15 shrimp in cold water. Once defrosted, peeled and dried-toss in lemon juice.
6. In a pan over medium heat, melt 2 Tbs butter with 2 Tbs olive oil.
7. When your timer has 10 minutes left, add pasta to boiling water and cook as directed.
7. In the pan with butter add shrimp and cook until white and slightly curled.
8. Drain pasta and dump into a large serving bowl, add shrimp and then dump all contents of baking sheet on top. Sprinkle red pepper flakes on top. Stir until everything is evenly mixed. Enjoy!
Recipe variations:
1. Use any pasta you want! I only used red lentil pasta because I’m gluten free and love trying new GF options.
2. Add veggies! This is such a great dish to add any veg you want! I mentioned some above but I also think spinach would be great. I would sauté in a separate pan when you put your pasta in boiling water. If you’re a vegetarian you could omit the shrimp and pack on the veggies!
3. Don’t like shrimp? blackened, grilled, baked, or even breaded chicken would be an awesome protein to add.

Mississippi Chicken
1-2 lbs chicken (breasts or boneless thighs)
1 packet ranch seasoning mix
1 jar peperoncini peppers

1. Spray crockpot work non stick spray. Place chicken in single layer in bottom.
2. Dump ranch packet on top of chicken and mix chicken until all pieces are coated.
3. Pour entire jar of peperoncinis on top. 1/2 of juice if using 1 lb meat and all of the juice if using 2 lbs of meat.
4. Cook time depends on crockpot and type/amount of chicken. Should be around 2-3 hours in high or 4-5 on low.
5. Once cooked to an internal temp of 165 you can shred meat in the crockpot and keep warm in liquid mixture or use whole breast/ thigh pieces.

*SO easy and SO yummy. There is some spice to this but it’s not overwhelming. Here are some ways to serve it up:
1. Shredded chicken on a bun with a slices of cheese and some cooked peperocinis from the crockpot
2. Over a green salad.
3. On top of a flat bread or pizza (spicy ranch chicken pizza anyone? 😊)
4. The shredded chicken leftovers are delish the next day as a chicken salad (mix with ranch dressing or Mayo and add chopped celery, peperocinis etc.) great on bread or in a wrap.

Easy, crowd pleasing dinner!
My final product is not pretty but it is DELISH!

Enchilada Casserole
1 package taco sized corn or flour tortillas
1 lb beef *
1 packet taco seasoning of choice
1 can black beans
1 large can of enchilada sauce
1 1/2 red pepper, diced **
1 cup shredded cheese

Optional topping for serving:
Black olives, cilantro, green onion, jalapeños, avocado, sour cream

*I used leftover shredded beef from taco night last night. Yesterday I slow cooked a roast with 2 packets of taco seasoning, 1 small can tomato paste and 1 cup broth. In the crockpot all day. Shredded and used for tacos last night. You could substitute ground beef, chicken or for a vegetarian option you could use black beans and mix in sautéed veggies like peppers, onions, mushrooms.

1. Preheat over to 350 degrees and grease a 9x13 baking dish.
2. Cook meat of choice and shred if needed. Mix with taco seasoning of choice. (I used a carne asada seasoning packet) In separate pan sauté diced peppers until they begin to soften. (** you could add chopped onion to this mix)
3. Spread 1/2 can of sauce on bottom of pan.
4. Fill 1 taco shell with 2-3 spoons of meat and beans, roll and repeat until pan is full.
5. Evenly pour second half of sauce on top of rolled enchiladas. Cover with shredded cheese and sautéed peppers)
6. Cover with foil and bake for 1 hour or until cheese is bubbling.
7. Uncover, let sit for 5 minutes and top with desired toppings. Enjoy!

Happy National Nutrition Month from our newest foodie! 😋 We hope you enjoy great food with the ones you love, maybe try some new recipes, and if possible support local farms!
Stay tuned for more eatin’ Ed pics and hopefully some other nutrition content because, ya know.. it’s about time lol