Spaghetti squash, ground turkey, pesto, sundried tomatoes, and other tasty herbs come together for a tuscan flavored, low carb dinner recipe that will actually keep you satisfied!

This green chicken chili is the perfect cozy and hearty meal for you and your family this winter. It is bursting with flavor, loaded with nutrient-dense and fiber-rich vegetables, and comes together easily in just one dish… your crockpot!

Topped with salsa verde and fresh cilantro, these healthy chicken burritos with salsa verde are a nutritious and convenient recipe for a busy week night dinner or high protein meal prep idea.

Creamy peanut butter. Almond flour. That’s all you need for these soft and flaky, 2 ingredient peanut butter cookies that are the perfect treat to reach for when you are craving something yummy yet satisfying.

If you are looking for a quick, grab-and-go breakfast option then Brekki Overnight Oats may have caught your eye. Today we will do a deep dive into these overnight oat cups and find out if they are a good fit for you and your family!

With no chia seeds and no protein powder, this simple cinnamon overnight oat recipe has just 3 ingredients and makes the perfect base for you to eat on the go or to customize with your favorite flavors!

Looking for an easy dessert that is a guaranteed crowd pleaser ? These brown butter golden graham rice krispy treats have a short list of just 4 ingredients but are full of sweet and savory flavors that will have your taste buds singing. We are about to enter holiday season where all of us are going to be assigned “a fun dessert” for your holiday get together! While not full of traditional festive flavors, these Rice Krispies are just different enough to make them seem (and taste) special.

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.

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.

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.

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 filling protein wrapped up with a naturally sweet bite of caramel date sauce that will keep you fueled up all morning long.

With just a few extra additions to a football season favorite, these aren’t just quick and easy pigs in a blanket- they’re pigs in an evening gown. Your football team may win or lose, but these ultimate pigs in a blanket will have you heading home with the appetizer “W” every game day!

When we buy a carton of milk, we expect to see milk that is uniform in color, texture, and appearance. This tried and true appearance is because most milk at the stores is homogenized and actually isn’t how milk has always looked. Well, it appears that some people are missing the good ol days are there is a revitalized interest in purchasing non-homogenized milk. In today’s blog, we will do a deep dive on what non-homogenized milk even means, why people are interested in it, and if you should be buying non-homogenized milk too!

It’s safe to say that cottage cheese is having its “it girl” moment and to be honest, I’m here for it! Y’all know I love the dairy section of the grocery store but cottage cheese holds a special plate in my heart because love it or hate it, you cannot deny its nutrient density. With a fairly low calorie content, a fairly high protein content (most brands featuring 10 grams +), and the micronutrients we know and love of milk-based products, cottage cheese is a great addition to your plate! Not sure where to start? Here are 10 of my favorite ways to incorporate cottage cheese into your diet.

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!

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.

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?

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.

“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.

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?!