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Recipe: Blackened Salmon

If you want to do something to better your overall health, eating more fish rich in omega-3 fatty acids is a great first step. Eating omega-3-rich fish like salmon, tuna, herring, lake trout, sardines, and mackerel 2-3 times per week can lower your risk for heart disease, age-related eye disease, and inflammation, while improving your brain health. The type of omega-3's in these fish are EPA and DHA, which are more bioavailable to the body than the ALA type found in some plant foods.

Recipe: Pork Medallions with Buttery Green Beans

Pork tenderloin is known as "the other white meat" for a reason. It's just as lean as skinless chicken breast, but it also provides more vitamins and minerals than chicken, and in my opinion, more flavor as well! Plus, a meal featuring pork tenderloin feels hearty and comforting without being too heavy. In this recipe, I slice a pork tenderloin into medallions and bread it with panko breadcrumbs so that it cooks up quickly while still staying juicy and flavorful.

Honey Chipotle Chicken Flatbread

Do you know what today is? Well, it is two things actually. Registered Dietitian Day and Pi Day! So to celebrate all my wonderful dietitian friends and colleagues, I wanted to share this recipe for a special "pizza" pie, my Honey Chipotle Chicken Flatbread that I created for my client, Bush's Beans, using their Honey Chipotle Grillin' Beans. I think its saucy, sweet-heat flavor will tantilize your taste buds!

Mediterranean Pita Pizzas

Not too long ago Hummus was considered an exotic ethnic food, but today it is as common as ranch dressing. Of course it makes a great dip for veggies and pita chips, but I like to use it to amp up the flavor of recipes as well. I use it in place of pizza sauce for these Mediterranean-inspired pita pizzas, which are brimming with flavor from the ground lamb, kalamata olives, feta cheese, and roasted red peppers. And all this flavor comes together in just minutes for an easy weeknight meal.

Recipe Makeover: Broccoli Cheese Casserole

There's a secret to making anyone like broccoli...just add cheese. That's why I've taken a classic Broccoli Cheese Casserole and made my own version that will still create novice broccoli lovers, but that also carries an amazing nutrition profile. My recipe combines broccoli with 2 types of cheeses and even some real butter all while slashing 130 calories, 12 grams of fat, 11.5 grams of saturated fat, and 300 milligrams of sodium off of the traditional version.

Slow Cooker Pulled Pork Tacos

The great thing about cooking meals in a slow cooker (or in an instapot if you're on trend) is that you can literally fix it and forget it. The best part is that when you get done with a long day, you have a hot, home cooked meal that's just waiting on you. And one of the best things to make in a slow cooker is pulled pork since cooking it low and slow is the best way to get that tender, juicy texture. That's why I created this recipe for my client Bush's Beans.

Recipe Makeover: Hot Chicken Spaghetti Casserole

February is heart health month, so it's a great time to think about ways to keep your ticker, well, ticking. Keeping your bad (LDL) cholesterol low and your good (HDL) cholesterol high is important for heart health. One of the easiest ways to get your HDL number up is to exercise and watching what you eat can help lower your LDL. We used to think that cholesterol in foods is what would increase blood cholesterol.

Recipe Makeover: Chicken and Black Bean Enchiladas

Any fans of Mexican food out there? Many people think of Mexican food as an unhealthy choice, but it can actually be a great vehicle for superfoods like beans, veggies, spices, and herbs. I've made over a traditional recipe for enchiladas, which is actually kind of boring when you think about it; just tortillas, meat, and cheese. In my recipe, I still keep those staple ingredients, but I also add onions, bell pepper, tomatoes, black beans, and plenty of flavorful spices and fresh herbs.

Recipe Makeover: Hashbrown Casserole

 As I write this at noon in Nashville, we are awaiting the "snowpocalypse" of 2018. I don't know about you, but when I'm snowed in, nothing is better than a little comfort food. Something warm, creamy, starchy, and hearty always hits the spot. Potatoes are one of my favorite foods, and when they are in the form of the Southern-staple, Hashbrown Casserole, they're to die for. 

Meatless Monday Recipe:Greek-Style Quinoa Burgers

Happy meatless Monday everyone! I am definitely a meat eater, but I do enjoy making several of my meals meatless each week. It's a great way to consume more plant-based foods, plus it is quite budget-friendly! And one of my favorite meatless meals is a good veggie burger. But I think it is hard to find a store-bought one that is "meaty" enough AND holds together when you bite into it. So I discovered that it is not that hard to make my own.

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