Healthy Living, make it an everyday thing

Category: Food and Nutrition Blog

Raising Intuitive Eaters

Kids, the original intuitive eaters.  From the very beginning, you cry and you are fed.  When a baby is done eating, he/she will turn away and there is no forcing a baby to have more.  They can truly respect their fullness.  Toddlers too, they are fascinating to watch eat.  They eat what sounds good and when they are done, they are done.  One day my daughter loves mac and cheese, then the next day it doesn’t really sound good, so she’ll leave half of it and eat the other options on the plate.  So interesting.  Why am I writing about intuitive eating and kids if they already have the ability?  Well, I want to illustrate that we all were intuitive eaters once, but that often gets hijacked at some point in life.  We heard someone in our lives talk about food or bodies in a way that made us think, “there is something wrong with me and I need to change”.  Thus, doubt in our own ability to feed ourselves and trust our bodies is born.     There are many ways that…

Albondigas- Traditional Mexican Meatball Soup

A while ago I snagged my mom’s recipe box, and I found some gems.  Including my nana’s recipe for albondigas.  So good, and I had never made it!!  It was like finding gold.  Not to my surprise, the recipe was just a estimated list of ingredients and a few directions.  My nana’s recipes are really just made from the heart, she doesn’t have many written down, she just cooks by feel.  She is an amazing cook.  Some time ago, my mom would watch her in the kitchen and ask her what and how much of each ingredient she would use for these recipes.  I have made some adjustments to this one.   Albondigas or meatball soup has many variations.  But it is typically a broth based soup with onions, spices and rice.  Sometimes the meatballs themselves have rice mixed in them, but my nana used oats.  I added some additional vegetables and am using precooked brown rice, which made this once intimidating recipe one that could be made any night of the week.  I got the coolest recipe book for…

Roasted Acorn Squash and Cashew Dressing

I have been sitting on this cashew dressing for a while now.  I wanted to try tahini dressing instead, but honestly it was so bitter and I think I am just partial to the cashew flavor.  So it is finally ready to be shared.  I have paired it with acorn squash this week, which is a good vehicle for the dressing and the quinoa and pomegranate seeds in the salad just give it good texture.  It keeps well too and tastes good cold. The dressing itself is good on so many things, and can be left a little thick for a sauce, we like it on potatoes.  It can also be thinned out for the dressing, which is how we are using it today.  I also made it into a smaller batch for this recipe, because even I can’t go through a pint of cashew sauce in one week! I love that cashews have so many applications.  They are nutrient dense and really lend well to thickening foods, making sauces, cashew milk, as cashew butter (obviously) and for snacking! This  sauce is made almost entirely in the blender which…

Intuitive Eating {The Basics}

Happy New Year! I hope you had a nice celebration, whatever that looks like for you, and you are ready for 2018. I think it is going to be a good one. I thought we could spend a little time looking at the basics of intuitive eating (IE) today.  Just in case you are new to this space or interested in learning a bit more.  In past posts, I explained what intuitive eating is in a general way, and why it is a part of my practice as a non-diet dietitian.  I thought we could break IE down by principal today, in case this is your first time hearing about it or you are intrigued, but not overly familiar. There are 10 principles of intuitive eating, which is great as it makes it feel organized for those of us who live mostly in the left side our brains, but it also allows us to jump around and start where we feel most comfortable.  It is journey, not a checklist.  You typically can’t accomplish one principle and move on to the next, they are woven together and very synergistic. Intuitive eating is a way…

Arroz con Leche

I have been really into family recipes this month.  I think this time of year has me feeling very in touch with my culture and the traditions our family has made.  Having a little one also has me very excited to share them and create some of our own.  We already made so many lovely dishes as a nod to our family’s traditions, I can’t wait to share even more next year.  This recipe today is my version of another family favorite.  My Nana used to make rice pudding, or “arroz con leche” but honestly as a kid it was one dish I decided I didn’t “like” but really I never tried it.  So as an adult I made my own and decided, yep, this is delicious.  My nana has her own recipe, and I need to get a copy of that, but today this is my take on it.  I have made it free of lactose, which in our house is helpful.  However, the milks can be substituted with whatever milk you are into.  Last week I used regular…