• Overnight oats

    Overnight Oats

    Overnight oats are a gut-friendly, easy-to-prepare meal or snack. Nutritionally speaking, overnight oats are an easy way to add fiber to the diet. This base recipe has 6g of fiber and even more once you add toppings like pumpkin seeds and berries. Additionally, this recipe pairs well with any of your favorite toppings. Fiber is beneficial to health There are two types of fiber: insoluble and soluble. Insoluble fiber does not dissolve in water, helping food move quickly through your digestive system. Think leafy greens, fruits with skins, and grains.  On the other hand, soluble fiber does dissolve in water, causing a swell and gel effect. Therefore, this non-nutrient helps to…

  • Healthy Maple Spiced Coconut Granola

    Healthy Maple-Spiced Coconut Granola (Grain-Free)

    This healthy maple-spiced coconut granola is my all-time favorite snack. It’s extremely easy to put together and tastes fantastic. First, it has no refined sugars and is lightly sweetened with maple syrup. It’s also grain-free and dairy-free. Additionally, it is an excellent source of minerals such as manganese, copper, magnesium, phosphorus, zinc, and iron. Lastly, it’s loaded with healthy fats and fiber, keeping you full for hours. 10 ways to use this granola There are so many ways that this granola can make a meal.   Eaten by itself Yogurt topper Paired with fresh fruit Substitution for cereal Topping for smoothies Topping for a baked apple Streusel topping for fruit…

  • Recipes

    Easy Teriyaki Salmon Omega Bowl

    This easy teriyaki salmon omega bowl will satisfy anyone in your household, especially if you are short on time.  It’s as easy as roasting whatever vegetables you have on hand while preparing a quick and easy sauce.  The best part is that this teriyaki salmon bowl contains omega-3 fatty acids! What are omega-3 fatty acids? First, let’s mention the different types of fatty acids that can make up a triglyceride.  They can differ in chain length, level of hydrogen saturation, and shape.  Consequently, these variables influence how it is used in the body.  For example, chain length can determine how the fatty acid will be metabolized. Additionally, the saturation level…

  • Roasted Chicken and Vegetable Summer Salad, a phytochemical powerhouse

    Phytochemical Summer Salad with Roasted Chicken

    My favorite thing about the summer is the salads! I begin craving them as soon as the weather gets warm and eat them all summer.  For example, this summer salad with roasted chicken is one of my favorites.  You can’t go wrong with throwing every color vegetable onto a bed of spring mix.  Not only is it easy to do, but it’s so good for you! So, why does color matter? Phytochemicals!  There are hundreds present in any particular food.  Phytochemicals are what give the plant it’s color, aroma, and flavor.  They also protect the plant from infection and predators.  There are so many, and scientists haven’t even identified them…