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Down Home Dietitian - Healthy doesn't have to be hard.
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Recipes
Recipes

Recipe: Japchae-Inspired Spaghetti Squash

Low carb Asian noodle dish

 

Japchae (pronounced jap-chay) is a savory, umami Korean noodle dish I always get whenever I visit a local Korean day spa. It is one of my favorite things to eat and always conjures feelings of healthy, relaxed self care for me. ๐Ÿ™‚ Typically, japchae is made with sweet potato glass noodles (you should definitely try it that way also!) but I’ve made this spaghetti squash version because I have piles of spaghetti squash in my winter food storage left over from my summer garden.

It’s also a great dish to practice your chopstickin’ skills on! Enjoy – and let me know in the comments if you tried japchae for the first (or 50th) time!

 

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Recipes

Recipe: Veggie-Loaded Mac & Cheese

Macaroni and Cheese with butternut squash and cauliflower in the sauce

 

This creamy, delectable macaroni and cheese is the definition of comfort food. In an epic stroke of blended brilliance, this one-dish meal brings you lean protein, a mondo-dose of calcium and vitamin A, a full serving of vegetables, complex carbohydrates for sustainable energy, and all the cozy, cheesy winter vibes you could desire. The sauce contains an entire butternut squash and a cauliflower to boost the nutritional impact of this otherwise unassuming kid-friendly dinner.

An immersion blender can be a very helpful tool to make this recipe prep a snap, but it’s not necessary. You can use a regular blender, food processor, or even a potato masher (though the blend-ier options will get you a smoother sauce). To save time, you can also purchase the butternut squash and cauliflower already cubed (fresh or frozen).

Let me know in the comments if you give this recipe a try!

 

Disclaimer: Products purchased through affiliate links will earn me a small commission at no extra cost to you. Please know that I only recommend products that I have used and believe in.

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Recipes

Fridge Cleanout Pesto Sauce

Carrot top pesto sauce

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Recipes

Fridge Cleanout Green Smoothie

 

Clean out your fridge and blend smoothies in an endless variety of flavors! Smoothies are such a great way to fit in so much good nutrition – get your calcium, protein, healthy carbs, vitamins and minerals, fiber, and anti-inflammatory omega-3s in one delicious glass that goes with you throughout your morning (or day)! Enjoy!

 

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Eating Well on a Budget Recipes

Homemade Fruit and Nut Bars from Ingredients you Already Have

 

This fruit-and-nut granola bar recipe is versatile, nutritious, and delicious. Make it with ingredients you already have – clean out that pantry and save money!

 

 

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Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

Salmon and Red Potato Hash with Dijon Aioli

Salmon and red potato hash with dijon aioli

 

This delicious dish is a copycat of a breakfast from a favorite restaurant of ours โ€“ the Ironwork Grill at McMenamin’s Grand Lodge in Forest Grove, Oregon. The original is made with a dill sauce but I always swap it for this dijon aioli, and I’ve never been disappointed!

The salmon, veggies, and potatoes make this a complete, protein- and potassium-laden anti-inflammatory power meal. Plus, it is so, so tasty and very easy to make!

 





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Recipes Trim Healthy Mama

Recipe Feature: Banana Split Oatmeal (THM E Meal)

 

My favorite breakfast on the Trim Healthy Mama Plan was this banana split oatmeal recipe from Oil of Joy. I tweaked the recipe a tad from the original, partly for taste and partly to improve the nutrition to better meet the Trim Healthy Mama guidelines.

Here’s what I did: cut the chocolate chips in half, removed the salt, and used fresh mashed strawberries instead of strawberry jam. I also added 2 scoops of plain whey protein to boost satiety and help regulate blood sugar. The vanilla in the oats really helps to make this oatmeal rich and delicious. It definitely feels like a dessert (it doesn’t have to just be for breakfast!) and it is so, so sweet. I have continued to make it even after finishing Trim Healthy Mama!

 



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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

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beckiparsons.rd.ep

I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
๐ŸŽ Dietitian
๐Ÿšถโ€โ™€๏ธ Exercise Physiologist

Becki Parsons, MS, RD, CEP
If you need a bit of accountability to keep yourse If you need a bit of accountability to keep yourself in the game for your goals - my Virtual Accountability Subscription is for you! One 60-minute goal setting appointment and 11 weekly e-mail follow-ups to stay in touch and keep you supported and encouraged along the way. Plus, you can get 10% off with the promo code "DHD22" if you start your subscription today - don't miss out! Click the link in my bio to get started.
๐Ÿ”Ÿmore days to get 10% off your Virtual Accounta ๐Ÿ”Ÿmore days to get 10% off your Virtual Accountability Subscription! If you're ready to love your food life and feel awesome in your body but just need that extra bit of expert support and accountability to get there, this is the program for you!

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It is not my job to: - Tell you what you "shouldn It is not my job to:

- Tell you what you "shouldn't" eat.
- Tell you what you "should" eat.
- To restrict your favorite foods.
- To force you to eat foods you hate.
- To give you a pre-made meal plan that is one-size-fits-almost-none
- To tell you how much exercise you "must do."

Outside of deadly allergies, celiac disease, dangerous addictions, and rare medical situations, there is almost never a food you can never have.

It is my job to tell you:
- How different foods are digested, absorbed, and metabolized, and how that relates to your lived experience, symptoms, or medical conditions.
- That healthy doesn't have to look a certain way.
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- To clear up what research does and does not say about food and exercise and health.

So often people fear RDs as "the food police." I'm sure they are out there, as every profession has their own bad apples, but most of my colleagues are awesome and will partner with you to live your best healthy life. ๐Ÿ˜Š

Have you worried about these things when thinking about trying nutrition counseling?
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Announcing my new Virtual Accountability Subscript Announcing my new Virtual Accountability Subscription! If you want someone to help you stay on track but don't necessarily need regular appointments, this is the plan for you! Click the link in my bio to start your subscription today! Use the promo code "DHD 22" to get 10% off through the end of June!
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Cabbages and broccolis are in! ๐Ÿฅฆ๐Ÿฅฌ It is FIN Cabbages and broccolis are in! ๐Ÿฅฆ๐Ÿฅฌ

It is FINALLY starting to get warm enough in the PNW that I feel comfortable putting my plant babies out to fend for themselves. This is one of the later times I've planted outside but it's okay. My harvest will come in a bit later than normal, but we will be rolling in delicious produce before we know it! ๐Ÿ˜‹๐Ÿ…๐ŸŒฝ๐Ÿฅ•๐Ÿซ‘๐Ÿฅ’
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Choosing to work with a dietitian is NOT "turning Choosing to work with a dietitian is NOT "turning yourself in" to the food police! It's finding a teammate to help you find the eating plan that works for you. I frequently joke with my clients that they are dating healthy changes and I am their matchmaker - it's not about forcing your life to fit a plan, it's about finding the plan that complements your life AND helps you meet your goals and feel your best without being miserable or deprived!
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  • Planting a Small Permaculture Orchard on our Homestead
  • How Much to Plant in Your Vegetable Garden
  • Recipe: Immune Boosting Winter Smoothie
  • Choosing an Exercise Plan you can Stick To
  • Working Toward Your Health Goals When Life is Busy or Stressful

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