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MyBooneHealth Blog

Cauli Breaksfast Oats

Cauliflower in your oatmeal? This may sound odd, but it's worth trying! I personally love cauliflower – especially roasted – but typically not riced cauliflower. If I'm having cauliflower rice stir-fry, I can totally tell I am not eating normal rice. But with this oatmeal and egg combination, the texture is so similar to typical oatmeal that it doesn’t faze me, especially after I add all of my flavorful toppings. That being said, it is important to get the texture right: the finer the riced cauliflower, the better it pretends to be oatmeal. If you're using a food processor, blend it very thoroughly. And when microwaving, make sure the cauliflower rice is cooked until very soft.

Popeye Blender Pancakes

This recipe isn’t your typical one-dimensional breakfast, a lot of the go-to breakfasts Americans tend to choose end up being carbs drizzled with carbs. These pancakes not only get you the fiber-rich carbohydrates from oatmeal but also dates, spinach, eggs and milk which help you get each of the MyPlate food groups. Having a variety of carbohydrates, protein, and fat helps you have long lasting fuel for your morning and the different food groups give you a nutrient-dense start to your day.

Try These Zucchini Noodles with Pesto!

As a dietitian, I often encourage people to fill half of their plate with non-starchy veggies. Whenever I make zoodles, that goal is easy to meet, and I end up eating at least an entire zucchini. Spiralizers expand your veggie options and provide a noodle substitute if you need to cut out gluten or eat fewer carbohydrates.

“No Sugar-Added” Breakfast Muffins

Even as a health professional, I believe there’s still a place in life for decadently rich and sweet versions of our favorite foods. But there are small ways you can think like a dietitian and bake like a Grandma.

Chicken Marinade Recipe

Meal prepping doesn’t having to be all-consuming, try this simple suggestion that involves taking a little extra time as you put away your groceries.

Spaghetti Squash Pad Thai

I am planting some spaghetti squash seeds in my garden this spring (best in early May for Central Missouri), specifically because this Pad Thai recipe made me fall in love with this winter squash. If you have never eaten spaghetti squash, it is usually around 3 pounds and pale yellow. After it is cooked the inside becomes a bowl of noodle shaped starchy veggies, it is pretty incredible! I enjoy telling my patients about this noodle substitute if they are wanting to find a lower calorie and lower carbohydrate substitute for normal pasta.

Mediterranean Lentil Salad

Lentils are a part of the legume family. Other common legumes include peas, chickpeas, beans, soybeans, and peanuts. Lentils are cheap and they pack many vitamins and minerals like folate, manganeseiron, phosphorous, coppervitamin B1, and potassium. The energy from lentils sticks with you and keeps you satisfied due to its high protein and fiber content. Lentils aren’t complicated to cook, and to save time, you could cook them in bulk for the week and freeze what you don’t end up using.

Healthy Sweet Potato Nachos

The crispy sweet potatoes and creamy avocados, as well as the kick of flavor from the spices and Rotel, make for a very satisfying option to add to your Super Bowl spread!

Easy Curry Tacos

Finding motivation to cook dinner during weeknights can be tough for many people. Many of us expend a lot of mental and/or physical energy all day at work, and arrive home with an empty tank. If you add one (or more) children into that scenario, especially if they are participating in evening activities, the challenge to cook a meal at home can seem unachievable at times.

It is time to think through your Super Bowl game plan!

In general it's best to keep the TV off when eating because it distracts you from utilizing of all of your senses to enjoy your food. That being said, the Super Bowl will likely be an exception to this rule!

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