The Plant MVMT

🫐As a dietitian, one of my favorite foods to recommend is the vibrant and nutrient-rich blueberry.

🫐This small, purplish-blue fruit isn’t just delicious—it’s also incredibly versatile, making it easy to add to salads, desserts, smoothies, yogurts, and more. But what truly sets blueberries apart is their powerful phytochemical content, particularly anthocyanin pigments. These compounds interact with the gut microbiota, contributing to a range of health benefits.

🫐Research suggests they may help support heart health, improve insulin sensitivity in prediabetes and type II diabetes, and enhance brain and cognitive function, especially in individuals experiencing age-related decline or health conditions.

🫐With only about 85 calories per cup and 3.6 grams of fiber, blueberries are a nutrient-dense fruit that deserves a spot in every household.

🫐Concerned about fresh blueberries spoiling before you can enjoy them? Opt for frozen! Frozen fruits and vegetables are picked and frozen at peak ripeness, preserving their nutritional value and offering the same health benefits as fresh.

🫐So go ahead—stock up, snack smart, and let blueberries be the real MVP of your kitchen!

💙💙💙

A Plant-Powered Sleep

A Plant-Powered Sleep A story told with Adobe Spark

Potatoes! Oh so good for you! One medium potato has 4 grams of fiber, 4 grams of protein and more then 25% of your daily recommended intake of Vitamin C, Vitamin B6 and Potassium.

Not only that, potatoes are a great source of resistant starch which research has shown it can help with insulin sensivity and digestive health!

Roast, bake sauté … you can’t go wrong! enjoy! These are roasted white and sweet potatoes :)

My end of summer nutrition tips! 🌸🌼☀️

Make rice krispy treats but make them healthier! Sub popcorn for Rice Krispies for a fiber, whole-grain boost, margarine for butter for less saturated fat and top with chia seeds for extra calcium, omega-3 fatty acids and iron!

Spiced ginger molasses cookies

2 cups rolled oats
1 tbsp flax seed
3 packets organic stevia
1 heaping tbsp brown sugar
2 tsp pumpkin spice powder
1 tsp ground ginger
1.5 tsp baking soda
3 tbsp molasses
2 tbsp water
1/4 tsp salt
1-2 tbsp peanut butter, natural

1. Preheat oven to 350F

2. Combine dry ingredients into a high speed blender (Vitamix works well) and blend till flour forms. Transfer to a medium sized bowl.

3. Add in molasses, water, peanut butter (natural... the runnier the better) and stir until full mixed.

4. Roll into 1-2 inch balls and place on baking sheet covered in parchment paper.

5. Bake for 10-12 minutes

6. Remove let cool serve

**top with vegan chocolate chips, sliced almonds or walnuts for a crunch!

Vegan, gluten-free, oil-free, high fiber, low sugar
Ginger and cinnamon has great anti-inflammatory properties

Sushi salad with brown rice, edamame, cucumbers, romaine, seaweed, avocado and shiitake miso dressing

Vegan jackfruit and bean posole topped with purple cabbage, cilantro and lime paired with plantain chips!

Ingredients plus spinach, flax seeds, ice and water for a great refreshing morning smoothie! Full of vitamins, minerals and fiber... this is great paired with a bowl of oatmeal or quinoa to complete the meal :)

Need more breakfast ideas? This is simple but delicious packed full of nutrients to fill you up till lunch time! On the left, Whole grain toast with nut butter, bananas and bee pollen. The right has peanut butter, raspberry jelly and chia seeds! You can easily substitute the toast for oatmeal or steel cut oats! PM us if you need more help when it comes to a plant-based breakfast 🥐❤️

This salad is packed full of omega-3 fatty acids, vitamin C, fiber and antioxidants! Great paired with quinoa, tofu and/or tempeh for added protein and satiety 🙂

Romaine
Purple onion
Mandarin oranges
Walnuts
Cranberries
Lemon juice
Dijon mustard
Apple cider vinegar
Garlic
Pepper
Water
Sea salt

Being plant-based doesn’t have to hard! Instead of thinking of what you CANT eat, think of what you CAN eat... it will open up more choices and options that you didn’t realize are actually plant-based! Here is a quick lunch of romaine, avocado, brown rice pasta, peas, sesame tofu and beet salad :)