Looking for nutritious recipes that are simple, delicious, and family-friendly? As a nutrition registered dietitian, I create healthy recipes made with real ingredients and practical nutrition in mind. Browse breakfasts, lunches, dinners, snacks, and sides designed to help you feel confident in the kitchen and around the table.
Healthy Recipes by a Registered Dietitian
Breakfast
High Protein
Lunch
Quick & Easy
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Brown Butter Rice Krispie Treats with Golden Grahams
These brown butter Rice Krispie treats with golden grahams are a fun spin on the original Rice Krispie treats recipe. Golden grahams add the perfect amount of graham cracker flavor to these Rice Krispie treats and each bar is held together by the cozy flavors of brown butter. Once you try these golden graham Rice Krispies, you’ll never go back to the original recipe!
5 Ways to Eat Cottage Cheese And Fruit
Cottage cheese and fruit make a great snack or meal combination that is high in protein, loaded with fiber, and packed with antioxidants to keep you feeling your best. Here are 5 delicious cottage cheese and fruit pairings for you to try.
Cottage Cheese Chuys Jalapeño Ranch Dip
This healthier Chuys jalapeño ranch recipe is creamy, spicy, lower in calorie and higher in protein than the traditional recipe. It’s so full of flavor that you would never know its made with just four simple ingredients including a protein packed base of blended cottage cheese.
Coffee and Banana Probiotic Smoothie
This gut healthy coffee and banana probiotic smoothie is loaded with delicious flavors and gut healthy bacteria that support your health, digestive regularity, and support your immunity.
High Protein Overnight Oats with Date Caramel
Looking for a breakfast that will actually keep you full? One serving of these high protein overnight oats has fiber, healthy fats, and over 40 grams of protein. Wrapped up with a naturally sweet bite of caramel date sauce, this easy high protein breakfast recipe will keep you fueled all morning long.
Lil Smokies Pigs In A Blanket
With just a few extra additions to a classic appetizer recipe, these lil smokies pigs in a blanket are different enough to feel special. Beef Lil smokies and swiss cheese are wrapped in a soft crescent roll then topped with a buttery poppyseed dressing and are perfect for game day snacks or an easy appetizer recipe that everyone will love.
Non Homogenized Milk: A Dietitian Review
Non homogenized milk, or cream top milk, is one of many milk options available to you at the grocery store, but is it the right option for you? In this dietitian review we cover what is non homogenized milk, the benefits of non homogenized milk, and whether or not you should add it to your grocery cart.
13 Ways To Eat Cottage Cheese
Trending as an easy source of protein and versatile ingredient, cottage cheese has staked its claim as a must have food item in your refrigerator. Want to include cottage cheese in your diet but don’t know where to begin? Here are 13 ways to eat cottage cheese that can help you get this tasty dairy product onto your plate.
Pecan Crusted Maple and Mustard Salmon
A question for the crowd: Why do foods fall into specific categories? Why are pancakes a breakfast food? Why is chicken on the afternoon/dinner menu? When did pecans get limited to trail mix and dessert recipes? Pecans are a seamless addition to much more than pie and can be added to sweet and savory recipes to amp up the satisfaction and crunch factors. Before we get to this delicious pecan-crusted maple and mustard salmon, let’s lean into the versatility of pecans and talk about why you should include them on your plate!
Snack Stronger Pre & Post Workout
Milk has 13 essential nutrients that can support a healthy and active lifestyle and can even enhance athletic performance. While nutrition is a crucial component of exercise, it’s also important to properly time your snacks to get the most out of your workout. To know which nutrients to focus on, and when to focus on them, it’s helpful to break your snacking into two categories: pre-workout and post-workout. We’ve included a number of delicious recipes below for each, but first, here’s a quick breakdown showing how snacks that include milk and cottage cheese can fuel your workout and help you recover after exercising.
Myth Busting: Fight The Flu With Milk
When you hear, “winter brings the cold,” you’re probably hoping for cold weather and not head cold. Whether it keeps you from school, work, or other fun activities, few things put a damper on the season quicker than calling in sick with a cold or flu. How can you enjoy cooler weather without the cold?
Five Tips for Nutritious Grab and Go Snacks
The fall months bring cooler weather and busy schedules. Between school drop-off, end-of-year work projects, fall sports, and the general hustle and bustle of life, it can be easy to let health and wellness fall by the wayside. During busy seasons like these, people often find themselves grazing on convenient snacks as they run out the door. Lunch boxes get filled with simple grab-and-go options, anything to fill the stomach. The bad news is that many of these convenient snacks tend to leave everyone feeling unsatisfied and hungry in an hour. The good news is with a few simple adjustments, convenient snacks can support health while fitting into a busy schedule.
High Protein Colorful Egg Bites
“Breakfast is the most important meal of the day”… a mantra we have all grown up hearing. Not only is eating breakfast important, but what you choose to eat at that breakfast is equally as important! While some breakfast foods can be high in carbohydrates and nothing else, breakfast is a great meal to focus on fat and protein instead to ensure you are making the most of that meal.
Why Nutrition At Its Roots?
I am often asked about my instagram handle @nutrition.at.its.roots. This name was picked for a purpose and to tell you about it, I need to tell you a story. A few years ago, I went to the beach with my family and we spotted an ocean front plot of sand that would be the perfect spot to set up camp for the day. We plopped down next to this wonderful couple from San Diego who were just as chatty as we were. Us ladies chit chatted as the kids ran amuck in the ocean and soon we were talking about what everyone does for work. Well, as you may know, my family works in a wide variety of agricultural sectors including nut farming. When the wife heard that we farmed almonds and walnuts she was very excited because she was an avid consumer of an almond milk alternative instead of milk. She wanted to learn about how the almonds were grown and asked us, and I quote, “So how do the almonds grow? They grow along the ground on vines, right?” Y’all. My jaw hit the floor! Did she not know that nuts grew on trees?!
Espresso Scented Pumpkin Bread
Calling all my fellow coffee lovers, this one is for you! Espresso scented pumpkin bread with a delicious whipped coffee butter icing… need I say more? We’re in the season of pumpkin everything. Pumpkin in your coffee. Pumpkin in your smoothies. Pumpkin in every baked good you could possibly think of. Hey, I’m not complaining, but I am looking to shake things up a bit. This pumpkin bread has light hints of espresso, the spice of nutmeg, and is all held together with Challenge butter. Challenge butter is churned fresh daily from pure cream from its family-owned dairies making it the perfect addition to this delicious fall loaf.
Hi, I’m Lauren
I’m a registered dietitian and I have been working hard to put together recipes, recommendations, and product reviews to help you live your life well fed!