In Nutrition

Happy Birthday to my 21-Year Old! Baby, Let’s Eat (Better)!

It’s true. Typically, I publish a blog on Tuesday and Thursday but in honor of Dustin’s birthday I’m posting one extra for you this month! It’s a perfect time to either help you overcome that deprivation, flavorless, January clean eating you might be facing… or remove your fears about it being hard to make things you’ll like that are also good for you!

Oh, here he is. Cute right? Pictured with his grandma.

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Here are five ways you can take some comfort foods and dial up the health while not losing a bit of flavor. Here’s the confession. too. I like to cook…. but I’m not all that good at it or that adventurous. So, just suggesting that if I can, you can. A long ingredients list – especially if it’s a lot of things I haven’t used before – makes me turn the page or click away. A long time of actual time in the kitchen (I do love a pot that simmers all by itself) also isn’t something that is going to make the cut.

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The Problem: Ranch Dip

​Full of preservatives, msg, and sodium it tastes great but leaves you retaining water 

The Fix: Homemade Hummus

  • 4 cans chickpeas
  • 10-15 garlic cloves
  • 2/3 c lemon juice
  • 1/2 c tahini
  • 1 1/2 tsp salt
  • 1 tsp ground cumin
  • 1/4 tsp cayenne
  • 1/2 c packed chopped parsley
  • 2 T. olive oil

Combine in food processor and add more liquid from the chickpeas if it’s too thick. Store in fridge covered 4 days in fridge. Make half a batch if just for you or it’s great to take to a party and leave yourself some in the fridge too.

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The Problem: Taco Seasoning packages

Full of preservatives, msg, and sodium and in some cases artificial colors

The Fix: Season yourself 

To your 1 lb ground turkey, beef, or bison add:

  • 1 sweet yellow onion (coursely chopped)
  • 2-3 T cumin
  • 1 1/2 T chili powder
  • 1 tsp. dried oregano
  • 2-3 tsp sea salt

If you get “puffy” after using packaged seasonings you won’t with this method.

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The Problem: Creamy dairy or soy-containing soups 

If you’re plagued by skin, digestive or fatigue issues or have adrenal fatigue or thyroid issues you want to avoid dairy and soy

The Fix: simply substitute light (canned) coconut milk (and in some cases you might want part full fat)

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The Problem: Another pre-packaged higher in sodium, msg option in Fajita seasoning

The Fix: saucy chicken in the crockpot with as few as one two ingredients

Add chicken breasts and a cup of salsa (your degree of hot) to the crockpot

Option: add the same taco seasoning above

Option: add drained black beans and or frozen or canned (drained) corn

Add to a green salad and tortillas and you’re “done” with dinner prep in about 5. You can (as shown) keep it saucy and dish into a soup. I like to drain some of the liquid and use for fajitas with avocado and wrap in almond flour or brown rice tortillas.

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The Problem: More packaged sodium, msg, and preservatives in Guacamole mixes or pre-packaged quacamole

The Fix: Keep it simple 

Add mashed avocado and your favorite salsa in desired amounts based on the number of people. Serve with veggie crudites

Happy Eats!


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