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New series! I want to help build your confidence w

New series! I want to help build your confidence with convenience items. Not only can they save time and money, but they can be a great way to increase your variety of food intake too!

Ramen is up first - there is nothing quite like a bowl of noodles right!? Before someone asks, let’s first realize that yes, most ramen packages are high in sodium. Some packages reach 88% of the recommended amount. So do I suggest you eat this every day for every meal? Not really, but if you started eating it that often I doubt you’d want to keep that up just based on burn out.

Okay what to do? Let’s gently increase nutrition if we’re going to have ramen (I had some a few weeks ago!).

• You can add vegetables whether fresh, frozen or canned such as carrots, onion, greens, mmm bok choy, or peas.

• Yes the noodles are carbohydrates but more simple than complex so you’re not going to be full on them for very long. Adding veggies and some protein will help with that! Try a soft boiled egg, shrimp or chicken!

• You don’t have to add that seasoning packet. Look up one to mix in yourself which will reduce the overall sodium (there’s still some in the noodles). Like spice? Try stirring in Sriracha!🔥

• Enjoy without guilt and hydrate your body as you would any day.

• Lastly, yes there are some conditions that require more monitoring of sodium. It generally does not mean we can’t have any (we need some!) but we may need individual strategies - work with a RD 1:1
if this is you!

If you want something convenient but less sodium or you don’t have ramen packs in the back of your pantry like I do, try other noodles if you like such as udon, soba or egg noodles. If you’ve got some extra time, since you’re on your phone reading this, look up the history of ramen and educate yourself some more 😉

What would you add to a ramen bowl??

Air Fried 🎃 Spice Chickpeas! It took four batch

Air Fried 🎃 Spice Chickpeas! It took four batches to figure it out just right - so we’ve been eating a lot of beans! No wonder LP is so gassy💨

Combine these with some pecans and a dry cereal and you’ve got a delicious trail mix! Maybe some 🍫 chips too

These are real simple in the air fryer and could also be done in an oven, they’ll just take longer. Swipe right for the full recipe or head to my blog, link in bio and below!

Enjoy! Hope to see you in your kitchen making these!🥰

https://holdennutrition.com/air-fried-pumpkin-spice-chickpeas/

🍳Happy FRYday!! I couldn’t resist and I total

🍳Happy FRYday!! I couldn’t resist and I totally feel like rapunzel from Tangled in this photo. I’m so excited every time this community grows and I know I’ve switched gears a bit so I thought I’d re-introduce myself.
👩🏼‍🍳My name is Jessi and I’m a dietitian living in the beautiful state of Michigan ✋🏻

👩🏼‍🍳I started out as a RD teaching cooking classes, moved onto clinical in/outpatient work, focused in on working with people who’ve had spinal cord injuries, ran an outpatient program and now I’ve got my own business! The Intuitive Kitchen LLC🥳

👩🏼‍🍳I plan to help you learn the basics of cooking, understand the science behind it, and do so in a non-diet culture way. I have big dreams🤩for this space so I’m SO glad you’re here!

👶🏻I have an 18 mo old boy Lincoln or LP or Linc and he is the most amazing little man ever.
👦🏻My husband Steve is 6’7” so you don’t have to ask if you see us out 😛
🩰I’ve also danced since I was 🖐🏻 years old and now teach at my friends studio @d2dancenow !

👇🏻I’d really love to learn something about you!! Tell me anything! ♥️

And that is a wonderful thing. Happy Monday! I hop

And that is a wonderful thing. Happy Monday! I hope this reminder serves up just what you need today ❤️ Being that it’s Monday, we can start this week on a bright note together. Tell me something positive or that you’re happy about today!

🚩in the kitchen? Here are just a few! I’ve

🚩in the kitchen? Here are just a few!

I’ve always thought of a 🚩as a sign that there’s something there to think about. Not as a, “you’re doing this wrong therefore you’re a failure.” So please know, I’ve had most of not all of these red flags waving in front of me at some point or another. It does not make me a failure, it simply is something to think about, question compassionately, and maybe even ask for help in tackling. These are pretty normal in our society but that doesn’t make them helpful.♥️

Which 🚩is or was in your kitchen? 👩🏼‍🍳 Or are there any you can add to this thread?

Let’s make Skillet Granola together 💛 Cookin

Let’s make Skillet Granola together 💛

Cooking this granola for you today reminds me of why I LOVE teaching but really love teaching in a hands-on way. It makes more sense to me to talk about food while eating, cooking, or preparing it with others. Get read for more things like this! Alright, let's bite in!

Granola is one of those foods that diet-culture tells you has too much sugar. Ever notice how they say that about bananas and carrots too? Bogus. Granola can have added sugar, sure, but that does not cancel out all of the other nutrients you can get.

Depending on the mix, you might get essential fatty acids, fiber, protein, vitamins and more. Having added sugar as part of the mix does not negate the nutrition composition. Nor does your body ignore everything else just because there's added sugar.

Ready for the recipe? 👇🏻
•Two-four tablespoons of honey (could use maple syrup as well)
•2 cups rolled oats (you can use quick like I did today but it does cook quick so keep an 👀 on it)
•1/2 cup chopped nuts
•1/2 cup chopped dates
•1/2 tsp pumpkin pie spice (apple pie spice or simply cinnamon is a good switch too!)
•drizzle of avocado oil or canola

➕Optional add-ins: pumpkin seeds, extra nuts or fruit, chocolate squares, ginger pieces or coconut flakes

Please don't let added sugar scare you, it is fine and safe to consume. I'm not saying, go eat added sugar all day every day and ignore everything else, but having sugar in your kitchen is fine. The stress around it is worse for you (IMO) then having some.

This granola has lots of nutrients to nourish the body and it goes great with milk, yogurt, or on its own as a munchy mix if you're in the car.

What type of food should I cook next? Let me know!

Save this one!🙌🏻There are TONS of ways to us

Save this one!🙌🏻There are TONS of ways to use seasonal produce and it can be a great way to bring some flare into your cooking. Let me give you a few more ideas for each of these below:

Apples: cook and puree into apple sauce, chop and saute to add to stuffing, chop and microwave or saute for oatmeal, or dip into salted caramel hummus from Aldi (you're welcome)

Brussels sprouts: Air fry whole from fridge or freezer, add balsamic and a little salt and pepper afterwards or shred and mix into a cold salad, bake until crispy (careful don't burn them!) and enjoy with a mustard sauce.

Pumpkin: Seriously what can you not do? Try it in oatmeal, mixed in your spaghetti sauce, added to pancakes/waffles, or mixed into taco meat.

Butternut Squash: a bisque is so easy! Put the whole squash in your crock pot and cook until completely soft, puree and add other ingredients (there's a recipe on my site for one with coconut milk!). You could also chop and roast it alongside chicken, brussels and bell peppers.

Acorn squash: stuff with a taco mixture, lentil sloppy joes, or your favorite risotto recipe with extra cheese on top.

Turnips: I promise these are awesome! Chop and add to chicken noodle soup, bake and enjoy on a salad, or shred and add to a seasonal chicken wrap for lunch.

What fall produce do you need ideas for? let me know below👇🏻👇🏻

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