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My Sweet Olivia, You Were Worth It All

My Sweet Olivia, You Were Worth It All

In a nutshell, I was wildly unprepared for child birth. But let's start with the good stuff, shall we? I had an amazing pregnancy. No morning sickness, no complications, stable blood pressures, weight gain was textbook healthy, continued rock climbing and practicing...

Pumpkin Spice Yogurt Bowl

Pumpkin Spice Yogurt Bowl

Pumpkin Spice Yogurt BowlsA delicious and healthy way to welcome fall.   Servings 1Ready In: 5 minutesGood For: meal or snack  Pumpkin Spice & Everything NiceEmbrace the flavors of fall and honor your body with nutrition by making yourself this pumpkin spice...

Good News: “Plant-Based” Does Not Mean “Vegan!”

Good News: “Plant-Based” Does Not Mean “Vegan!”

As a dietitian who promotes plant-based eating, I often notice that some people use "vegan" and "plant-based" interchangeably when they are indeed different: Vegan: No animal products in the diet whatsoever including meat, seafood, dairy, honey, and sometimes yeast....

Oven “Fried” Okra + Honey Dijon Dipping Sauce

Oven “Fried” Okra + Honey Dijon Dipping Sauce

If you're from the south, live in the south, or have indulged in southern cuisine, then you know how central okra is to eatin' in the south. It's typically eaten battered and fried but we all know that eating lots of fried stuff makes us feel like crap, makes us...

Curry Chicken Salad Wraps

Curry Chicken Salad Wraps

I've made this curry chicken salad in the past and it's always been a crowd pleaser. There's something about the savory and warm flavor of curry married with the sweetness of apples and creaminess of the mayo-yogurt combo that pleases the palate. This time I added...

Creamy Polenta with Spring Veggies + Health Benefits of Asparagus

Creamy Polenta with Spring Veggies + Health Benefits of Asparagus

Do you like asparagus? I can't keep my hands off the stuff. Especially since it's been on sale for the past 2 weeks. It's usually pretty pricey so during most of the year I only cook it once a month or so. But since it's starting to feel a bit more like Spring here in...

My Personal Food Journey: From Dieting to Orthorexia to Food Freedom

My Personal Food Journey: From Dieting to Orthorexia to Food Freedom

If you follow my blog or social media accounts then you know how I feel about dieting -- I'm not a fan. Not only does it cause a vicious cycle of weight loss and gain which can damage your health, but it also ruins your relationship with food. Living life within the...

Blackened Fish Tacos with Red Cabbage & Avocado Crema

Blackened Fish Tacos with Red Cabbage & Avocado Crema

Ya'll, these are the best tacos I've created yet. While I used salmon, you can use any fish you like. I like salmon mostly because it tastes amazing to me, but also because it's rich in Omega-3 fats which help to reduce inflammation in the body. Inflammation...

Cook With Me TV – A Live Stream Cooking Network run by Dietitians

Cook With Me TV – A Live Stream Cooking Network run by Dietitians

Happy New Year! I hope you enjoyed a little time with family and friends these past few holidays and are finding yourself comfortably settling into a new year. I for one have had some major changes in my work life so entering into the new year has been more exciting...

Can You Do Me A Favor?

Can You Do Me A Favor?

Hi There! I am looking to expand the services I provide through The Fresh Beet and I would like to learn a little more about you as a Fresh Beet follower. What type of information and services do you look to TFB for? If you could be so kind as to answer these 8...

Our Wellness Workshop is Back on the Books!

Hey, Y'all! I am excited to announce that I'll be partnering up with motivational speaker and author, Bryan Ganey, to put on a nutrition workshop in the Charleston area. We originally had this planned back in September but Hurricane Irma decided otherwise. We've since...

Practical Mindful Eating Tips from 4 Registered Dietitians

Practical Mindful Eating Tips from 4 Registered Dietitians

The concept of mindful eating has been around for a long time but lately, we're hearing more about it as health professionals share its message on their social media networks with hopes of improving our connection with the eating experience. What exactly does mindful...

Learn How To Balance Your Plate and Never Diet Again

Learn How To Balance Your Plate and Never Diet Again

Knowing how to build a balanced plate and putting it into practice is one of the simplest yet most powerful health-enhancing practices you can have. By being mindful about including several food groups on your plate at meal time, you provide your body with the right...

Kiki’s Summer Bowl

Kiki’s Summer Bowl

Since she's such a good helper in the kitchen, it only seemed fair to name a dish after her. Kiki is quite diligent about keeping the floor clean, ensuring that any food scraps that fall off the counter during food preparation are not left to sit on the tile floor to...

Jeremiah Goat and Dairy Farm

A few weeks ago, I drove to Johns Island to pay a visit to the Jeremiah Goat and Dairy Farm. If you live in Charleston and are obsessed with goats like me, you've got to visit this place. You can walk right into their pens and pet them all you want. The farm is run by...

How to Build a Better Salad

How to Build a Better Salad

I'm about to get pretty snobby about salad. You've been warned. I feel like people hate eating salads because of the typical "House Salad" they've been introduced to at restaurants: iceberg lettuce topped with a few cherry tomatoes, some shredded carrots, and a few...

Broccoli & Shrimp Zoodles

Broccoli & Shrimp Zoodles

Need a juicy, zesty, fresh-tasting meal for Spring? Try this magical bowl of zoodles and angel hair topped with broccoli, kale, and shrimp, and doused with a lemon-garlic-white wine-butter sauce. I'm usually content with the meals I make for dinner but this one really...

Take My New Online Nutrition Course!

Hi There! It's been a while since posting on TFB but it's because I've been busy creating an online course! I'm really excited to roll this out and hope that you all can find time to take it and leave me some feedback. I'm new at this online course thing so your...

Spiced Quinoa Parfait + Tips for Choosing a Healthier Yogurt

Spiced Quinoa Parfait + Tips for Choosing a Healthier Yogurt

Ya'll. Have you tried using quinoa in place of granola in your yogurt parfaits? It's so good! The chewy quinoa is a nice texture against the creamy yogurt. It's also a great way to get your whole grains in as well as up the fiber and the cancer-fighting antioxidant...

Eggs: What All Those Label Claims Mean (or don’t mean)

Eggs: What All Those Label Claims Mean (or don’t mean)

Vegetarian Fed, Free Range, Cage Free, Certified Humane... Egg labels got you confused? Rightfully so - like many other products in the grocery store, egg cartons are now also obnoxiously decorated with label claims. And while some labels are well regulated,...

Roasted Broccoli Latkes

Roasted Broccoli Latkes

Ingredients 1 head broccoli, chopped into small pieces 4 red potatoes, grated 4 cloves garlic, sliced 2 eggs 4 TBSP almond meal (you could also use flour) Olive oil salt and pepper 1. Preheat oven to 375. Place broccoli and garlic in large bowl and toss with 1-2 TBS...

Mushroom Miso Ramen

Mushroom Miso Ramen

This recipe has a few moving parts but if you have some extra time on your hands, it's well worth it. The broth uses mushroom base as well as fresh mushrooms, producing a deep, earthy, umami flavor. Just about every component of this dish provides nourishment, from...

Blue Apron vs. Green Chef: From the Dietitian’s Perspective

Blue Apron vs. Green Chef: From the Dietitian’s Perspective

(This article was originally published on Medium.com) My review of Green Chef is from the perspective of a Dietitian who wants to see America healthy again. If you read my first article — A Dietitian’s Review of Blue Apron & How it Could Save America’s Health —...

Apple Pumpkin Pancakes

Apple Pumpkin Pancakes

Growing up, it was common for my dad to throw some diced apples into the pancake batter on Saturday mornings. I didn't know it then, but it was such a pro move. Not just because it adds some natural sweetness to the batter, but also because the apple pieces cook only...

Anatomy of a Balanced Breakfast + Siggi’s Toast

Anatomy of a Balanced Breakfast + Siggi’s Toast

I did not receive compensation for promoting Siggi's in this post. I support Siggi's because I enjoy their products and believe that they are a healthy alternative to many other high-sugar, ingredient-laden yogurts on the market.  Ever thought of spreading yogurt on...

Gluten Free Almond Crusted Salmon Cakes

Gluten Free Almond Crusted Salmon Cakes

Got some canned salmon or tuna that you don't have plans for? Make fish cakes and serve with salad or another cooked vegetable. Fish cakes are a simple way to get a hearty dose of anti-inflammatory omega-3's. They're also a tasty way to meet the American Heart...

Cooking For a Crowd

Cooking For a Crowd

Thanksgiving is just around the corner and the thought of entertaining family and friends may be creating some undesired stress. Whether your stress comes from trying to cook to please everyone or just the thought of getting all that food on the table, these tips have...

Peanut Butter Pumpkin Toast

Peanut Butter Pumpkin Toast

This peanut butter pumpkin mixture is simple, addicting and so versatile. It only takes 4 ingredients and comes together in minutes. It's rich in heart-healthy unsaturated fats, fiber, and plant based protein, and can add a nutritional boost to your day. Dip apple...