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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Mixed-Berry Breakfast Smoothie

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    Smoothies are popular for breakfast, but many don’t have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.

    Print
    Mixed-Berry Breakfast Smoothie
    Total Time
    5 mins
     
    Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.
    Course: Breakfast
    Keyword: berries, mixed berry, smoothie
    Servings: 1
    Ingredients
    • 1 cup frozen mixed berries
    • ¾ cup water
    • ½ cup plain Greek yogurt
    • 1 banana
    • ¼ avocado
    • 2 tablespoons , chopped walnuts
    Instructions
    1. Combine berries, water, yogurt, banana, avocado and walnuts in a blender. Blend on high speed until smooth. If necessary, add more water to reach desired consistency.

     

    You can find more details for this recipe at eatingwell.com: Mixed-Berry Breakfast Smoothie

     

    Roasted Miso Eggplant with Greek Yogurt

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    Eggplant gets transformed in the oven with a fragrant miso glaze scented with ginger, miso, garlic and chile paste. For an impressive finishing touch, complement with Greek yogurt and chopped peanuts.

    Print
    Roasted Miso Eggplant with Greek Yogurt
    20 mins
    Total Time
    1 hr
     
    Keyword: Eggplant, Miso
    Servings: 4
    Ingredients
    • 4 baby eggplants
    • ¼ cup toasted sesame oil
    • 2 cloves garlic, roughly chopped
    • 1 1 inch piece fresh ginger, peeled and roughly chopped
    • 2 tablespoons rice vinegar
    • 1 tablespoon red miso
    • 1 tablespoon pure maple syrup
    • ½ teaspoon sambal oelek, see tip
    • ½ teaspoon soy sauce
    • Pinch of flaky sea salt
    • ½ cup plain Greek yogurt
    • ¼ cup peanuts, finely chopped
    • 2 tablespoons finely chopped fresh parsley
    • ½ lemon
    Instructions
    1. Preheat oven to 400°F.
    2. Slice eggplants in half lengthwise. Make a few long slices in the eggplant flesh with the tip of a knife, making sure not to pierce the skin. Arrange the halves, cut-sides up, on a large rimmed baking sheet.
    3. Combine sesame oil, garlic, ginger, vinegar, miso, maple syrup, sambal oelek and soy sauce in a food processor. Pulse until mostly smooth.
    4. Brush the eggplant halves with the glaze; roast until the eggplant is tender, about 40 minutes.
    5. Transfer the eggplant halves to a platter. Sprinkle with salt and top with yogurt, peanuts and parsley. Squeeze lemon over the top.
    6. Prepare miso glaze (Step 3); cover and let stand at room temperature for up to 3 hours.
    Recipe Notes

    Tip:
    Sambal oelek is a thick Indonesian condiment made with chiles, vinegar and salt that adds a spicy kick to the dressing here. Find it in well-stocked grocery stores or specialty Asian grocery stores. Use the rest of that jar in stir-fries, noodle dishes or in place of your favorite hot sauce.

     

    You can find more details for this recipe at eatingwell.com: Roasted Miso Eggplant with Greek Yogurt

     

     

    So You Wanna Eat Plant-Based? Here’s What You Need to Know…

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    Wondering if you need to eat plant-based in order to be healthy? (Hint: the answer is no). In today’s episode we dive into the rise of plant-based eating in the US and why so many people are flocking to this style of eating. If you are a plant-based eater (or plan to become one) we discuss how you can make sure to incorporate a wide variety of nutrients in order to meet your dietary needs. 

    In This Episode We’ll Cover:

    • Plant based vs. Plant Forward
    • How going vegan can affect your vitamin and mineral levels + supplement considerations
    • The truths about B12
    •  The two types of iron + how to ensure that you are meeting your needs
    •  How incorporating a variety of foods in your diet is key! 
    • & MORE! 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • Visit cozyearth.com to get 35% off site-wide when you use the code FOODHEAVEN

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    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

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    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    How to Be a Better Friend with Rachel Wilkerson Miller

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    Is it possible to have TOO many friends? (Hint: yes it is.) Today on the podcast, we chat with author Rachel Wilckerson Miller about how to be a good friend to yourself and others. Rachel is the perfect person to talk to about this because she wrote a whole book on this topic (The Art of Showing Up: How to Be There for Yourself and Your People…order it NOW). Today we deep dive into all things friendship, including how to be a good friend, how to balance all your friendships, what to do when conflict arises and creating tools for implementing boundaries.

    In This Episode We’ll Cover:

    • How to be a good friend without burning yourself out
    • How to deal with conflict in a friendship (because avoidance is not the answer)
    • Practical tools for setting boundaries with your besties
    • & MORE! 

    Resources: 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • Get 35% off site-wide when you use code FOODHEAVEN at CozyEarth.com

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

     

    How To Make Money With Your Money

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    Our relationship to money has been so weird and complicated throughout the years, but we’re now in a place where we see money as a facilitator for living life on our terms. In talking about all aspects of wellness, money is an important part of the conversation. Specifically on how to build assets and wealth, especially when you don’t come from money. Today on the podcast we talk about how we manage our finances, from investing in real estate to planning for retirement.  

    In This Episode We’ll Cover:

    • Our financial situations growing up and how that influences how we manage our money now 
    • The biggest financial mistakes we’ve made
    • How we diversify our income
    • Our money-saving advice & MORE! 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • Visit framebridge.com and use promo code FOODHEAVEN to save an additional 15% off your first order

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    Is Milk Chocolate or Dark Chocolate Healthier?

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    Dark chocolate is often touted as a superfood, but milk chocolate can have nutritional value, too.

    Chocolate gets a majority of its health benefits from the cacao bean. Cacao is a main ingredient in both milk and dark chocolate, and contains a range of nutrients including iron, magnesium and zinc. Cacao beans are high in antioxidants, which have been shown to lower our risk for certain chronic oxidative stress-related conditions.
    The amount of cacao bean in chocolate impacts its flavor and nutrition — the higher the amount of cacao bean, the more bitter the chocolate will be. Dark and milk chocolate contain varying amounts of cacao. Milk chocolate contains milk or cream along with cacao bean and other ingredients. Some milk chocolate may contain as little as 10% cacao, while others may have up to 40%. Dark chocolate typically contains at least 55% cacao, and you may have seen dark chocolate bars with higher percentages on them like 70%, 80%, 90%.
    While the amount of cacao in chocolate is important, it doesn’t tell the whole nutritional story. When you compare milk and dark chocolate like the bars below, milk chocolate definitely has more sugar. However, when it comes to calories, saturated fat and minerals like iron and potassium, amounts vary and dark chocolate doesn’t necessarily contain more. Milk chocolate will also likely contain more calcium because of the milk added. Cacao contains more phenolic antioxidants than most foods, and dark chocolate has significantly higher levels of flavanols (rich in antioxidant activity) than milk chocolate.

    Head on over to FOOD NETWORK to read the full article! Is Milk Chocolate or Dark Chocolate Healthier?

     
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