Under 100 calories · Vegetarian

Butternut Cheese Sauce

Now that Thanksgiving has come and gone, I am guessing that your desire to cook pumpkin everything has at least diminished slightly. Am I right?

I am all about the seasonal pumpkin craze because of all the health benefits that pumpkin provides (packed with vitamins and minerals, low calorie, fiber to keep you full, etc.) Mind you I am talking about pureed pumpkin- not your PSL.

Well, let me introduce you to one of pumpkin’s close friends- Butternut Squash.

Butternut squash gives you many of the same benefits as pumpkin (vitamin A, C, Fiber, potassium—the list goes on and on) but offers a different flavor for your taste buds.

There are about a million ways to eat butternut squash, but today I am going to share with you my absolute #1 favorite, fool-proof way to eat it: Butternut Cheese Sauce.

This recipe is super simple, lactose intolerant friendly, and fantastically versatile.

Use it as a pasta sauce, as cheese in a quesadilla, dip for pretzels or veggies, a creamy pizza sauce, eaten with a spoon… I can go on if you like, but I will spare you. Boiled down: this stuff is good for EVERYTHING.


Butternut Cheese Sauce

Yield: 4, 1/3-1/2 cup servings


  • 400g Butternut squash (roughly 2 cups cubed)
  • ½-1 cup milk of choice*
  • 2 tbsp + 2 tsp parmesan cheese
  • Salt to taste


  1. Boil or roast butternut squash until softened
  2. Add all ingredients to food processor
  3. Process until smooth
  4. Eat with spoon if desired (encouraged)

You can add the amount of milk needed to reach your desired consistence. For causes I would go more towards the 1 cup side, for a dip or spread, aim for close to ½.

Recipe Makover · Under 400 calories

Simple Carbonara

Lately I have been on a huge pasta kick. Correct me if I am wrong, but I am convinced that there is nothing more comforting than a big plate of pasta. I always try to eat the carb-heavy meal the evening before a tough morning workout (my latest obsession is Les Mills classes, specifically body pump and step) <- that’s the dietitian talking. But let’s be real- I also eat carb-heavy meals because they taste damn good, there doesn’t always have to be a reason.

So you know me and the fiancé (weird.) moved into our first home a few months ago and we have slowly been pecking away at getting it all situated. This past weekend my father came over to put up our dining room new light fixture- which was the final piece of the dining room to be finished! I wanted to make him and my mother dinner to say thanks. It was Saturday. I grocery shop on Sunday (I am super regimented..) and the cupboards were pretty bare. Determined not to make a run to the store I challenged myself to make do with what I had. After deciding on a pasta dish I came across this FABULOUS recipe from Damn Delicious, which I tweeked a touch. I had all the ingredients. Plus, it literally took about 15 minutes to make the pasta (I added grilled chicken so it took me a touch longer)

So after making it Saturday for the parents, I made it Tuesday for my sister and her 2 kiddos (3 year old and 1 year old), and I made it again for dinner for myself on Wednesday. Over kill? Nah. Not going to lie, I did hold my breath when the 3 year old took his first bite …“This is good!” *Wipes sweat from brow*


Simple Spaghetti Carbonara

Yield: 4 servings

Adapted from :http://damndelicious.net/2014/03/29/spaghetti-carbonara/


  • 8 oz spaghetti noodles, dry
  • 4 slices turkey bacon, chopped
  • 3 cloves garlic
  • 3 eggs
  • 1/3 cup parmesan cheese
  • Splash of milk- optional
  • Salt/pepper, parsley, additional parmesan cheese for topping (all optional)


  1. Cook spaghetti according to package directions
  2. In a small bowl whisk together eggs and parmesan cheese- set aside.
  3. While spaghetti is cooking, cook chopped bacon in a large sauce pan. Once cooked add in garlic (I used a garlic press, but could also chop)
  4. Once the garlic is fragrant, turn off heat and add in cooked & drained pasta as well as egg mixture, continuously tossing to coat evenly (the eggs will cook from the heat of the bacon, pasta, and pan)
  5. Plate your fully coated pasta, top with salt/pepper, a pinch of parsley, and a dash more parm.
  6. Get it while it’s hot!

Nutrition information per serving: 320 calories, 16.8g protein, 7.8g fat, 43.6g carbohydrate

Like I said, I topped mine with grilled chicken to pack a little more protein and served with a side of roasted Brussels sprouts. Delish and a half.

Breakfast · Fiber · Hot Topics/Trends · Under 200 calories · Vegan · Vegetarian

Five Reasons To Eat Oatmeal Daily

Hey. How ya doin’? Long time no see.

A lot has happened in the last 2 months- hence by sparse blog posts. Let me elaborate:

I bought a house, moved across the state, started a new job (not only new to me- new to the hospital), and am now wearing a very pretty piece of jewelry on my left ring finger. A whole lotta new, huh?

For my first post in a while I wanted to come back to the basics.

Oatmeal is my tried and true. I eat it almost every day- like 90% of the time-because it is a nutrition powerhouse.

Here are 5 reasons why I am obsessed with oatmeal- and you should be too.


  1. Satiety– Oatmeal is a whole grain which is a great source of dietary fiber which can help you feel fuller longer.
  2. Calorie Friendly– ½ cup uncooked oatmeal contains only 150 calories and still gives you 5g of protein.  Satiety + Calorie Friendly = may help to control weight

  3. Lowered Risk of Heart Disease– Oatmeal contains soluble fiber, which can lower LDL cholesterol (the bad stuff). You know how when you cook oatmeal it becomes sticky? That’s soluble fiber. That stickiness helps to move cholesterol out of your body, too.

  4. Keeps You Regular– On the flip side of soluble fiber, there is insoluble fiber. It does not get sticky, but rather adds bulk. Let’s think about going #2 for a second- then you add bulk, it helps things move along, yes? Things moving along keeps you from getting backed up and keeps your bathroom schedule on track. (You wouldn’t even imagine how often dietitians talk about poop, sorry to make you uncomfortable…expect I am not really sorry)

  5. It’s A Blank Canvas: This is my favorite reason. Oatmeal can really take the flavor of whatever you add to it, making it SO versatile. Add a touch of maple syrup and brown sugar, an egg for a more savory taste, or try simply adding some frozen fruit. The possibilities are endless!

To put in plainly basically oatmeal is like a really great little black dress: a life staple, timeless, and makes you look really great.


Lemon-Basil Angel Hair Pasta

Let’s play a game.

First word that comes to mind when I say …

Creamy Pasta

Chances are you either thought 1. Delicious or 2. Fatty

If you’re in camp number 1, you’re on point and I like you. If you are in camp number 2, I am about to make you really happy- because creamy pasta does NOT always mean fatty.  Enter in the secret weapon of plain, non-fat Greek yogurt. Greek yogurt is protein-packed, fat-free, and oh so versatile.

When paired with fresh summer staples, like lemon and basil (such a power couple), and the comfort of carbs in the form of angel hair pasta- you’ll be in foodie heaven.


Lemon-Basil Angel Hair Pasta

Yield: 2 servings


  • 4 oz angel hair pasta, uncooked
  • ¼ cup plain, non-fat Greek yogurt
  • 2 tbsp milk of choice (I used unsweetened cashew)
  • 2 cloves garlic
  • ½ tsp onion powder
  • ¼ tsp salt
  • ½ of a lemon
  • ¼ cup chopped basil, fresh


  1. Boil a large pot of water. Once at a rolling boil, cook pasta for ~7 minutes. Drain once finished.
  2. While pasta is cooking, in a small-medium sized bowl whisk together, yogurt, milk, garlic (Either use a press or finely chop), onion powder and salt.
  3. Add about 1-2 tsp lemon zest from the ½ lemon, add juice from entire ½ of lemon
  4. Coat drained pasta with yogurt sauce
  5. Fold in basil to coated pasta
  6. This pasta can be served warm or cold. Top with protein source of your choice, if desired (Ideas: salmon or grilled chicken)

Nutrition Information per serving (1/2 recipe- not including protein source if added): 242.03 calories, 2.3g fat, 13.5g protein, 42g carbohydrate

Enjoy the sweet taste of summer!!!


Meatless Fiesta Flatbread


Meatless Monday, Taco Tuesday, Fiesta Friday… This meal has got it covered. Not only is it versatile, it’s nearly no-cook, making it perfect for busy summer evenings- which I have been ALL ABOUT lately.

Packing 21g protein, nearly 15g dietary fiber and healthy fats this dinner is not only tasty but will keep you full through the evening.


Meatless Fiesta Flatbreads

Yield: 2 servings


  • 2 Flatout Flatbreads
  • 1 1/3 cup Fat Free Refried Beans
  • 1 cup shredded lettuce
  • ½ cup diced tomato
  • ¼ cup black beans
  • ½ avocado
  • ¼ cup nonfat plain Greek yogurt


  1. Heat grill or stove stop grill-pan thoroughly. Once heated, place flatbreads onto cooking surface. Cook on each side for 3-5 minutes (This will depend on how hot your grill/stove top is- watch carefully), flipping once. Flatbreads should be crisp and firm, remove from heat.
  2. To assemble the flatbreads you will divide each ingredient evenly between the two flatbreads and layer as follows: refried beans, lettuce, tomato, black beans, avocado, and yogurt.

Nutrition information per flatbread: 364 calories, 21.35g protein, 55.6g carb, 8.2g fat, 14.8g dietary fiber

Enjoying this meal on the back porch was perfection- minus the misbehaving beagle running around (Maybe because his enters his terrible two’s Thursday?!?)


Simple & Quick Chicken & Broccoli

As a dietitian people are always curious about what I eat. I am expected to eat only plants, strange ancient grains, and anything exotic. Hate to burst the bubble that this RD’s image sits in, but that’s just not how I roll (nor how most RD’s do, to be honest) Yes I like kombucha, flax seeds, and quinoa, but I love ice cream, soda, and burgers. Dietitians also have lives outside of food (shocking, I know!) errands need to be ran, dogs need to be walked, and house chores completed. So, like anyone else, I often run short on time and turn to quick and simple dishes.
One of my simplest, go-to dishes is Chicken and broccoli. Add brown rice and you hit veggies, complex carbs, and lean protein all in one meal. This dish cooks up in about 20 minutes flat and tastes comparable to Chinese take-out, only WAY healthier. Go ahead and try it, you won’t be disappointed.

Simple & Quick Chicken and Broccoli

Yield: 1 serving


  • 4 oz boneless, skinless chicken breast
  • 2 tbsp low sodium soy sauce (Divided)
  • 1 clove garlic
  • 1/4 cup brown rice, dry
  • 1/2 bag frozen Broccoli
  • 2 tbsp chopped onion
  • 2 tbsp water
  • Salt and Pepper to taste


  1. Roughly dice chicken. In a small container coat chicken in 1 tbsp soys sauce and 1 garlic clove (either minced or use a garlic press) Let set for >1 hour.
  2. Cook brown rice according to package instructions. 
  3. Heat a large skillet with non-stick spray, add marinated chicken, cooking for ~3-5 minutes until cooked through. Remove from skillet. 
  4. In the now empty skillet, add broccoli, onion and water. Top skillet with lid and allow to cook for ~4-5 minutes until broccoli softens. 
  5. Next, add chicken to broccoli. Add remaining 1 tbsp soy sauce (Additional garlic clove optional- but encouraged!!) Add 1-2 tbsp additional water to deglaze skillet if necessary. 
  6. Once broccoli/chicken is heated through, serve along side brown rice.

Nutrition Information: 375 calories, 4g fat, 50g carb, 39g protein

Snack · Sweet Treats · Under 200 calories · Vegetarian

Banana “Nice” Cream Cupcakes

June 2, 2017….. Seriously?? No complaints here though. I am loving the sunshine and warmth. Feeling the sun on my skin is one of my favorite things, so summertime is an absolute joy! Also one of my favorite things: Summer food. Out with the warm, indulgent dishes of the winter (for the most part- there is still a time and a place during summer) and say hello to U-pick fruits, pasta salads loaded with fresh veggies, and my favorite- ice cold desserts! (Per this paragraph: I have a lot of favorites…)

As I am sure you all know by now, my food processor is my favorite (I just really like a lot of things, okay?) kitchen appliance. Banana “ice cream” is one of the most frequent things I make with it. While I admit to making this all winter long (Because I have a sweet tooth problem), it’s the ideal refreshing treat for the summer. Simple ingredients loaded with vitamins and minerals, no added sugar, and virtually fat free.

I made a little spin on my typical large container of “Nice” cream, and made these Banana “Nice”-cream cupcakes. They’re great because they freeze into individual serving sizes, so you just pop one out, thaw for a few minutes, and chow!

Banana 1

It may look like there are a lot of steps to this recipe, but I promise they’re super simple.


Banana “Nice” Cream Cupcakes

Yield: 4 cupcakes, 1 serving per cupcake


  • 3 sheets Graham Cracker
  • 3 medium bananas
  • ¼ cup milk of choice (I used unsweetened Cashew)


  1. Place bananas in freezer, remove when frozen solid.
  2. Pulse Graham crackers in food processor until small/medium chunks- be careful not to make powder!
  3. Remove frozen bananas from freezer and slice. Allow to thaw for ~3-5 minutes.
  4. Place banana slices in food processor, begin to pulse. Once bananas begin to break up, place food process on medium/low and stream in milk, processing until smooth
  5. Spray a muffin tin slightly with non-stick spray.
  6. Reserve about ¼ of the graham crackers, dispersing remaining ¾ into the bottom of 4 muffin wells
  7. Top graham crackers with banana mixture, evenly among all 4
  8. Top with remaining graham crackers
  9. Freeze until solid. When ready to eat, remove from muffin tin and allow to thaw for ~5 minutes to soften slightly
  10. Enjoy!

Nutrition Information per Cupcake: 129 calories, 2.5g fat, 28.5g carbohydrate, 1.75g protein

**Beagle Not Included**