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What Supplements You Should Take for a Safety Net

April 9, 2020

Wondering which supplements you should consider incorporating into your daily routine? Then this post is for you! We’ll take a look at supplements the entire family should consider taking as a safety net for those days (or weeks) when your life is thrown off course.

Disclosure: This post is in collaboration with VitaCholine. As always, I only work with companies that align with my values and nutrition philosophies. Thank you for supporting the work that makes Shaw Simple Swaps possible!

What is a “supplement safety net”?

Remember in the game of Monopoly when you drew the “get out of jail free” card?

Well, a supplement safety net is sort of like that card.

It’s a way to provide your body a little more “nutrition insurance” when life gets in the way of letting you eat picture perfect.

Let me say this loud and clear: I have a food first philosophy, meaning I want you to eat foods first to get the nutrients you need to thrive.

But, I’m also realistic. This is an unprecedented time where food is flying off shelves, cabinets are emptying quickly with the whole family at home, and it is increasingly difficult to meet nutrient needs.

That’s life. Here’s the good news. Your nutrition doesn’t have to suffer when you can’t either access or incorporate more nutrient dense foods into your daily regimen.

Enter… the supplement safety net. Your “get out of jail free” card for optimum nutrient intakes!

Picture of food spelling out supplement safety net.

What supplements should make up your supplement safety net?

In full disclosure, this will vary depending on not only your age, gender, race/ethnicity, but also your personal health profile and what your “typical” diet looks like.

For instance, if you’re a pregnant female, your supplement needs for specific vitamins like folate and choline will be different than a male counterpart. The same goes for iron and omega-3 fatty acids like DHA and EPA, too.

The Dietary Guidelines for Americans (DGA) 2015-2020 report found that the typical American diet was falling short in meeting the nutrients of most people.

While diet can certainly make an impact (and we’ll cover that below), it’s also important to understand that supplements can also play a pivotal role in providing that “safety net” we talked about above.

Underconsumed Nutrients and Nutrients of Public Health Concern

Potassium
Dietary Fiber
Magnesium
Calcium
Choline
Vitamin A
Vitamin D
Vitamin E
Vitamin C
Iron

Remember, this is just a sampling of the MANY nutrients we could cover. And, to be honest, so many individuals are also not meeting their needs for other nutrients not listed here (like omega-3 fatty acids) as well – whether it be related to poor diet quality, accessibility issues to food, or other factors.

Thankfully, multivitamins/minerals (MVIs or MVMs) are available that can provide this supplement safety net to help in meeting many of these nutrient needs, but not all.

Let’s take a look at two of the most prominent brands of daily multivitamin supplements marketed toward women.

Picture of side by side comparison of two womens supplements.

As you can see, they both contain Vitamins A, C, D, E, iron, and calcium. But, only one contains magnesium and neither contain choline nor omega-3(don’t worry about potassium and dietary fiber here, we’ll get to those in a minute.)

The reason I bring this up is that this panel is very reminiscent of many brands you will see on the market today. While filled with a variety of vitamins and minerals, they don’t necessarily contain all the ones we KNOW most people are deficient in, like choline.

Research has found that nearly 90% of Americans are deficient in choline, which is why the DGA listed this as an underconsumed nutrient.

Rest assured though, you can easily cover your bases by taking a daily choline and omega-3 supplement, in addition to eating a varied and balanced diet. (Don’t worry, I’ll get into more about the food sources of all these nutrients below!)

If you remember from my post here, I took a deep dive into all the reasons adults, teens and kids alike need choline in their diet in the proper amounts (i.e. it’s essential in cognition, metabolism, muscle memory, prenatal health, and so much more.)

But, here’s a refresher about your needs. Adults need around 450 mg of choline a day (550 mg if you are breastfeeding, and even higher if you go by the recent research recommendations of 930 mg during pregnancy), whereas kids need anywhere between 125 to 375 mg/day.

Point being: all ages and stages of life require choline and unfortunately, it’s likely not being consumed in the diet or the multivitamin supplement you’re on. This means you need to consider what supplements you should take for your safety net!

Do supplements work better together in the safety net?

You may have heard of the relationship of vitamin D and calcium and how these nutrients work together to maintain strong bones, but they aren’t the only nutrient synergies out there!

Choline doesn’t work alone. Many nutrients need one another.

You know folate and omega 3 already – but what you likely don’t know is that with extra choline-containing foods or supplements the powerful role folate and omega-3 have sky rockets.

Let’s take a look at closer look at choline:

Choline and Folate

Choline’s role as a necessary nutrient in the prenatal, postpartum, and infancy periods to prevent neural tube defects and enhance the cognitive development of babies has long been established.

Though research on the connection between choline and folate proves when these two are taken together there is a reduction in the risk of neural tube defects, little strides to combine these nutrients in prenatal vitamins has been made. It’s interesting because even if folate and vitamin B12 intakes are optimal, low choline intakes have been shown to nearly the double the risk of neutral tube defects.

This leaves me wondering… why aren’t more OBGYN’s talking about this nutrient with their prenatal clients?

If that wasn’t enough, two independent studies, one on choline supplementation and one on folate, have both shown drastic improvements in brain and cognitive development in infants born to mothers who consumed these nutrients during pregnancy and beyond.

Can you imagine the dynamic duo effect if BOTH nutrients were consumed in adequate amounts together…?

Choline and DHA

One other relationship I want to talk about is that of choline and DHA, an essential omega-3 fatty acid.

While more research is needed on humans, the preliminary reviews of the preclinical research demonstrate that when taken together, DHA helps improve cellular uptakes of choline as well as suppresses inflammation in the brain and improves neurocognitive functioning.

Since omega-3 fatty acids are still being studied as well, we know the importance of consuming a minimum of two servings of fatty fish per week to increase intakes of DHA and EPA, two essential omega-3 fatty acids.

Imagine the benefits of topping salmon toast with an egg to get that choline and DHA combo from food! Not only does it sound delicious, it’s also extremely good for you.

If you don’t have an appetite for seafood, consider exploring a multivitamin that has DHA in it. Omega-3 fatty acids have an adequate intake (AI) recommended amount varying from 0.5 grams to 1.6 grams depending on age, gender and life stage (you can read more on that here.)

How to supplement with foods?

I mentioned before, FOOD FIRST is always my mentality. And, I’m glad VitaCholine agrees with that too. They’ve created a helpful cheat sheet that shows how someone can meet their daily choline needs using food first. You’ll notice that even when following a choline-focused diet, it is very difficult to meet choline needs.

Now, while this menu is specific to choline, I want to share a few of the food sources you can incorporate into your diet to also help meet the other nutrients that were underconsumed.

Potassium: Now included on the nutrition facts panel on your packaged goods, increasing your potassium intakes from whole food sources has never been easier. Some sources include bananas, grapefruit, potatoes, and cooked broccoli and spinach.
Dietary Fiber: This will not be included in an MVI because you can certainly get this from whole foods and functional foods. Increasing intakes of a robust variety of fruits, vegetables, lentils and legumes, as well as whole grains will help increase this. Artichokes, for example, are a high fiber food!
Magnesium: Food sources include raw, dark leafy greens like kale, swiss chard and spinach.
Calcium: Dairy foods are naturally high in calcium, but so are vegan sources such as broccoli, tofu and some nuts.
Vitamin A: Think about those orange vegetables, like carrots, sweet potatoes and butternut squash to name a few. Also, liver, but who is really eating that?
Vitamin D: Besides fortified products, choose fatty fish like tuna and salmon, and mushrooms and egg yolks (for other reasons to eat the yolk, checkout this post here.)
Vitamin E: While breakfast cereals are often fortified with this nutrient, you can also get it from vegetable oils, some nuts and leafy greens.
Vitamin C: Besides citrus fruits, strawberries, red bell peppers and cruciferous vegetables like broccoli and cauliflower are good ways to increase vitamin C.
Iron: Animal meats like these turkey burgers are a good way to increase the heme form of iron, but for vegetarians you can also combine vitamin C with non-heme iron sources (think spinach and beans) to help increase iron as well.

I don’t know about you, but even as a dietitian I’m not eating the foods highest in choline EVERY.SINGLE.DAY – especially in the middle of a pandemic when we’re supposed to limit our market runs.

Added a highlighted word here and below – just felt it was missing.

Hence, real life happening and the need to consider that “supplement safety net!”

How to evaluate a supplement for safety?

You may have heard but supplements are not regulated in the same fashion that over-the-counter or prescription drugs are by the U.S. Food and Drug Administration.

For instance, manufacturers have to submit safety data to the FDA that demonstrates the use of any ingredient used that has not been used or sold in the United States in a dietary supplement before 1994. However, in regards to all other ingredients used in supplement manufacturing, the FDA is not authorized to review them for safety or quality before marketed.

To make sure the supplement you’ve chosen to include in your diet is safe, be sure to use the following tips when evaluating the brand:

Do they have research and clinical evidence to support their product and claims?
Is the brand third party verified? (Includes agencies like ConsumerLab.com, NSF, and USP)
Does the brand have any claims filed against then for labeling misuse?

Bottom Line: Focus on a foods first approach to meeting your nutrition needs but in today’s current environment, a supplement safety net is critical. Be sure to speak with your medical team and consult a dietitian to figure out the best, personalized approach for you.

Questions on what supplements you should take for your safety net? Just ask! Comment below or contact me here.

Instant Pot Round Roast

April 6, 2020

A hearty, healthy beef recipe make with a round roast. Tender, moist and the perfect addition to a salad, sandwich or plated meal. The best part, it’s made in the Instant Pot in under 50 minutes.

Beef. It’s whats for dinner.

Fact. We’re equal opportunity eaters in the Shaw Kitchen, meat included.

There’s nothing like a hearty supper that soothes the soul and fills the belly. This recipe does both of those things in just under an hour.

Yes, no more slaving and waiting for hours for the slow cooker to finish your roast! The Instant Pot will do it for you in 1/4th the time (saving you time and energy).

The best part: you’ll get the same tender, moist round roast quality you’d expect from a long and slow cook!

What You Need to Make This Instant Pot Round Roast Recipe

– Use a beef round roast. This is a less expensive cut of meat, typically tougher but not when you prepare it like below!

– All root vegetables will work here. Seriously, use this as an opportunity to use that leftover produce. Potatoes of all kinds, carrots and other root vegetables cook wonderfully in here.

– I have not used a frozen or canned vegetable in here and recommend to keep it with the thicker, more dense root vegetables in their fresh state.

-I’ve used both vegetable and beef broth and stock in this recipe. Use whatever you have on hand.

Picture of ingredients to make Instant Pot Round Roast Recipe.

HOW TO MAKE THIS ROUND ROAST RECIPE

This recipe comes to life in literally just 48 minutes with the help of your Instant Pot.

Picture of the steps to make Instant Pot Round Roast.

In Step #1, don’t forget to put the metal trivet down in the metal pot. This will prevent the BURN message from appearing!

Keep the potatoes lined out on the side of the pot as shown in Step #2 so the roast sits directly on the metal trivet (like Step #3).

The final, finished product should look just like Step #4.

You can continue on and make a mashed potato as well. I like to add riced cauliflower to add another vegetable into the mix.

Mix in your favorite seasonings and some butter though to boost the flavor.

Process shots of making mashed potatoes from the Instant Pot.

Here is a great Mashed Potato recipe to try too!

Notes and Pro Tips On Making This Recipe:

– Use a meat thermometer to test for doneness. The internal temperature should be 145 degrees F.

– Don’t overcook the meat. Set a timer and remove the meat when 30 minutes of natural release ends.

– Savor the flavor. This meat is tender and juicy all on its own. No sauce required (this will save you from adding unnecessary sodium and sugar too!)

Long image of dinner plate with round roast, carrots and mashed potatoes.

Other Recipes You May Enjoy:

If you liked this recipe, give these a try:

Instant Pot Shepherds Pie With Sweet Potatoes

Instant Pot Chicken Taco Soup

San Antonio Breakfast Skillet

And, if you like Instant Pot Recipes, be sure to checkout my latest cookbook, Instant Pot Cookbook For Dummies here!

I’d love to hear what you think about this Instant Pot Round Roast! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

White plate with round roast, carrots and mashed potatoes.

Print Recipe

4.75 from 35 votes

Instant Pot Round Roast

A hearty, healthy beef recipe make with a round roast. Tender, moist and the perfect addition to a salad, sandwich or plated meal. The best part, it's made in the Instant Pot in under 50 minutes.

Prep Time10

Cook Time48

Total Time58

Course: Dinner Meals

Cuisine: American

Servings: servings

Calories: 200kcal

Author: Liz Shaw

Equipment

Instant Pot/Pressure Cooker

Ingredients

2 1/4 pounds beef round roast
1 tbsp extra virgin olive oil
2 tsps minced garlic
1 tsp ground black pepper
1/2 tsp salt
2 cup beef broth
2 bay leaves
2 cups chopped carrots
3 medium potatoes

Instructions

Press the Pressure Cook – HIGH setting on the Instant Pot so the pot begins to heat up while you prepare the roast.
Massage the olive oil into the roast, then the garlic, black pepper and salt. Make sure the entire roast is covered.
Add the metal trivet to the inside of the metal pot of the Instant Pot. Pour the beef broth in, then add the bay leaves. Toss the carrots in and place the potatoes on the outside edges of the metal trivet.
Set the beef round roast on top of the metal trivet. Set the timer to 18 minutes. Secure lid and make sure the sealing valve is sealed.
Once cooking completes, let pressure release naturally for 30 minutes.
When the time completes, carefully remove roast and let rest for 10 minutes.
While roast is resting, remove carrots and place them in a bowl. Do the same with the potatoes. Remove broth and save for a gravy or sauce. If you want to make a mashed potato, you can do so now.
Slice roast and serve with carrots and desired potato.
Store roast in the fridge for up to 5 days or freeze (in broth) for up to 3 months.

Nutrition

Healthy Shepherds Pie with Sweet Potato

March 28, 2020

Filling, satisfying, and simple to make, this Healthy Shepherds Pie with Sweet Potato is the perfect family friendly meal. Easy to swap with ingredients you have on hand, and perfect for leftovers, you won’t regret making this tonight. Plus, this recipe freezes great for a freezer friendly meal to pull out anytime.

Comfort food. Healthy Shepherds Pie with Sweet Potato.

Honestly I never realized how simple this classic dish was until I had it one time at a friends house.

Ever since then we’ve made variations of Shepherds Pie in the Shaw Kitchen. I’m not going to say this recipe is “mess free”, because there are a few different steps.

But, I will promise you, it’s worth EVERY. SINGLE. DISH.

I’ll show you two options:

1) to make this in the Instant Pot

2) to make this on the stove, finishing in the oven

Rest assured, regardless how you choose to make this, you will enjoy every bite!

WHAT YOU NEED TO MAKE THIS RECIPE:

Patience. Yes, there are a few steps.
Vegetables, especially potatoes. The more, the merrier I say when you volumize with vegetables. It will fill you up!
Ground meat (or lentils.) You can use canned beans or another meat besides ground turkey based on what you have on hand.
Herbs and spices. A bonus if you have some garden fresh herbs!

HOW TO MAKE THIS HEALTHY SHEPHERDS PIE WITH SWEET POTATO:

Step 1: Assemble ingredients.
Step 2: Cook sweet potatoes. You can use the Instant Pot for this, a microwave, or the oven.
Step 3: Saute vegetables in oil with garlic and spices.
Step 4: Brown the meat (if making ahead to freeze or cook later.)

Step 5: Set the ground meat and vegetable mixture aside.
Step 6: Take the skin off the sweet potatoes and mash them using a whisk, pastry blender or fork.
Step 7: Mix milk, butter and spices into the sweet potatoes.
Step 8: Get ready to assemble the pie(s). If you are making for the Instant Pot, you will have two 7-inch pans worth.

Step 9: Place the ground meat mixture onto the bottom of the 7-inch pans (or keep in the skillet.) Spread the mashed sweet potato mixture over the top of the ground meat.
Step 10: Wrap the pans in aluminum foil if you are going to prepare these in the Instant Pot (or freeze for later.)
Step 11: Cook. Then let cool and remove from foil.
Step 12: Enjoy!

NOTES AND PRO-TIPS ON MAKING THIS RECIPE FOR THE INSTANT POT:

You can use your Instant Pot for every step of this recipe, including the saute! It may take more time (read you will have to wait for the sweet potatoes to cook first), but you will then only use one pan (aka pot!)
Don’t forget to add water when cooking the sweet potatoes! This is a MUST!
If cooking the vegetables and meat in the Instant Pot, make sure you rinse and thoroughly dry the pot before pressure cooking the finished product.

NOTES AND PRO-TIPS ON MAKING THIS RECIPE IN THE OVEN:

You can use the same cast-iron skillet for this enter recipe. Other than cooking the potatoes, this is a no-mess cleanup then!
Be VERY careful when touching the handle of your skillet. It WILL burn you.
Add the optional cheese at the end of cooking and let broil for 2 minutes in the oven before pulling it out of the oven.

YOU MAY ALSO ENJOY THESE HEALTHY RECIPES:

I’d love to hear what you think about this recipe! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Print Recipe

5 from 3 votes

Healthy Shepherds Pie with Sweet Potato

Prep Time15

Cook Time40

Total Time55

Course: Dinner Meals

Cuisine: American

Servings: servings

Calories: 186kcal

Author: Liz Shaw

Equipment

Instant Pot
Or Cast Iron Skillet

Ingredients

2 cups filtered water
2 each medium sweet potatoes
1 tbsp olive oil
1/3 small onion chopped
1 tbsp minced garlic
1 cup mushrooms finely chopped
2 medium carrots chopped
1 pound lean ground turkey
1 tsp dried sage
1/2 tsp dried rosemary
1/2 tsp dried black pepper divided
3/4 tsp salt divided
2 tbsp butter melted
1/2 cup milk plant-based or cows if not dairy free
1/2 cup shredded cheese optional

Instructions

Add 1 cup water to the Instant Pot. Puncture the washed sweet potato flesh with a fork, then place them inside the Instant Pot. Secure lid, seal vent, and cook on Pressure Cook for 14 minutes.
Add the olive oil to a skillet. Add in the onion, garlic and mushrooms and saute for 3 to 4 minutes over medium heat. Stir in the carrots, cook 3 minutes.
Add the ground turkey, sage, rosemary, 1/4 tsp black pepper and 1/2 tsp salt. Continue to cook over medium heat until turkey begins to brown (about 8 minutes.) Remove from heat.
At this point, the sweet potatoes should be done cooking. Release pressure from Instant Pot and carefully remove potatoes. Discard water and dry pot. Return to Instant Pot base. When cool enough to touch, remove skin and place sweet potato flesh inside a bowl.
Mash sweet potatoes. Stir in the butter, milk and remaining pepper and salt. Mix thoroughly.
Prepare two, 7-inch Instant Pot pans by evenly dividing the ground meat mixture and placing on the bottom of each pan.
Spread the mashed sweet potatoes evenly on top of the ground meat. If using cheese, sprinkle on top now.
Wrap the pans in aluminum foil. I recommend using a double foil if you will freeze one.
Add 1 cup water to the Instant Pot. Place the metal trivet inside. Place one of the 7-inch pans on top, then secure lid and seal vent. Select Pressure Cook, and set time for 15 minutes.
When cooking completes, use a quick release. Carefully remove pan from Instant Pot and serve warm.
Store leftovers in the fridge in an airtight container for up to 5 days. If you are freezing the second pan, freeze for up to 3 months. Do not cook it prior to freezing.
When preparing second pan from the freezer, let it defrost for at least 24 hours so it is not frozen solid. Cook on Pressure Cook setting for 25 minutes.

Notes

To prepare recipe in the oven:

Boil water in a stove top pan. Puncture sweet potatoes and add to boiling water. Turn heat to medium and cover with lid to let cook 10 to 15 minutes.
Add oil to cast-iron skillet and saute onions, garlic and mushrooms. Stir in the carrots and ground turkey. Add in the spices (1/4 tsp pepper and 1/2 tsp salt) and cook until browned. Remove from heat.
When potatoes finish cooking, carefully remove from hot water and discard skin. Preheat oven to 375 degrees F.
Mash potatoes using a fork, potato masher, whisk, or pastry blender. Mix in melted butter and milk of choice. Add in the remaining pepper and salt.
Spread sweet potatoes over the ground meat mixture. Place in the oven.
Cook for 15 minutes. If adding cheese, sprinkle on top and broil for 2 minutes before removing from oven.
Serve warm.

Nutrition

Sweet Hummus Recipe

March 28, 2020

A rich, creamy chocolate dessert dip made with the essential ingredients you likely have on hand! This Sweet Hummus Recipe is the perfect snack or party dip! The beauty of this baby is you can make it all in the blender, aka, no mess clean up!

Two words: DESSERT HUMMUS.

If I had a nickel for every time I craved chocolate, I’d be a rich woman. I swear, whenever I crave a sweet treat, my mind leads me down a chocolate path that always ends with something that has texture.

I mean what doesn’t chocolate pair with? This Dessert Hummus Recipe is no different.

I’ve made about 100 variations of this recipe over the last year since Hayden started developing her mother’s love for sweets (remember this Chocolate No Added Sugar Date Dip.)

Why do I keep coming back to this combo? Because it requires only one blender (or food processor). It’s simple. It’s satisfying. And, it’s pretty healthy!

What you need to make this recipe:

A blender (or food processor).
Use dates and sugar, not maple syrup or honey. I promise, it’s worth it making it with this dynamic duo.
Use black beans (if you have them). I haven’t tried with a white or garbanzo bean, but they make work as well.
100% dark cocoa powder.
Lots of love. That’s the secret ingredient in every recipe I make, and can turn something that’s so-so to FABULOUS in no time.

How to make this Dessert Hummus Recipe:

Toss the black beans and dates (with water) into the blender. Pulse. (Step #1.)
Add in the vanilla extract, sugar, salt, and peanut butter. Pulse. (Step #2.)
Throw in the cocoa powder. Pulse. (Step #3.)
Finish with adding in the caramel chips. Pulse for 10 seconds (rough chop.) (Step #4.)

Notes and Pro-Tips for Making this Sweet Hummus Recipe:

This recipe is naturally gluten free, vegan and dairy free. No modifications necessary.
To make nut-free: Simply use a sunflower seed butter in place of the peanut butter.
For a no-added sugar dip, add 5 more dates. You will need to add 1 tbsp more of water to when microwaving.
You can store this dip in an airtight container in the refrigerator for up to 5 days (if it lasts that long!)

Try these other satisfying + healthy sweet treats!

I’d love to hear what you think about this recipe! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Print Recipe

5 from 5 votes

Sweet Hummus Recipe

A rich, creamy chocolate dessert dip made with the essential ingredients you likely have on hand! This Sweet Hummus Recipe is the perfect snack or party dip!

Prep Time10

Cook Time0

Total Time10

Course: Desserts

Cuisine: American

Servings: servings

Calories: 49kcal

Author: Liz Shaw

Equipment

Blender or Food Processor

Ingredients

10 each dates pitted
1/3 cup filtered water
1 can (15 oz) black beans rinsed and drained
2 tbsp peanut butter
1 tsp vanilla extract
1 tsp cane sugar
1/4 tsp salt
2 tbsp dark cocoa powder
1/4 cup salted caramel chocolate chips

Instructions

Add the dates and water to a microwave safe mug and heat for 90 seconds. Let sit 5 minutes.
Add the black beans, dates, and water to a blender. Pulse until combined (about 30 seconds to one minute).
Add the peanut butter, vanilla, sugar, salt and cocoa powder. Pulse another 30 seconds, wiping down the sides of the blender with a spatula to ensure an even process.
Toss in the salted caramel chips and pulse for 10 seconds (just a rough chop to give the dip some texture.)
Pour into a bowl and serve with fresh fruit, graham crackers, or rice cakes!
Store in an airtight container in the refrigerator and use within 5 days.

Notes

If you do not have salted caramel chips, you can substitute whatever sweet baking chip you have on hand!

Nutrition

Green Smoothie For Kids

March 14, 2020

Tired of making green juices that end up in the trash! Then this recipe is for you! As a newly converted green smoothie fan, I promise you this Green Smoothie For Kids is one that the entire family will enjoy… pink promise!

Green Smoothie For Kids - Tired of making green juices that end up in the trash! Then this recipe is for you! As a newly converted green smoothie fan, I promise you this Green Smoothie For Kids is one that the entire family will enjoy... pink promise! #greensmoothie #greensmoothieforkids #spinachsmoothieforkids #greensmoothierecipes

Are green smoothies really the magic cure?

Alright, green smoothies are VERY popular because they can pack a lot of nutrition in an 8 ounce jar.

For people looking to boost their immunity, increase their veggie intakes or provide a nourishing meal or snack for their kiddos, green smoothies can be a real life saver.

But, here’s the deal. Green smoothies (or any other food for that matter) are not the magic cure for any aliment.

They can, however, help provide your body with optimum nutrition to keep you at your healthiest, especially when flu season strikes.

Plus, they are SUPER CONVENIENT, making them a great grab and go snack for busy people (and toddlers who won’t sit still!)

How healthy are green smoothies?

This all depends on what is being added to the smoothie.

You can certainly make a DIY green smoothie (like the green smoothie for kids below) that is incredibly healthy, nourishing, and satisfying.

It’s hard to say when you purchase a smoothie out truly how “healthy” it is.

Why?

Because I’ve seen many smoothie joints add nearly 2 tablespoons of maple syrup or honey to a green smoothie and call it “healthy”.

I’m sorry but there’s nothing super healthy about adding nearly 30 grams of added sugar to a single serving smoothie and calling it healthy!

(P.S. Curious why maple syrup and honey are an added sugar? Read this post here.)

Now, with that said, smoothies like the one I’ve made here are an excellent way to fuel your body with:

Prebiotics (via the avocado)

Probiotics (via the kefir)

Fiber (via the spinach, avocado, peanut butter)

Healthy Fats (via the avocado and peanut butter)

Iron (via the spinach)

Plus, this entire recipe is free of added sugar!

And SO MUCH MORE, just checkout the nutrition facts below!

How can I make this Spinach Smoothie For Kids?

It’s literally the easiest thing to make!

Start by assembling your ingredients: spinach, a frozen banana, kefir, peanut butter, and avocado.

Toss the ingredients into the blender. First, add the spinach and banana.

Then, toss in the kefir!

Lastly, add in the avocado and peanut butter! The reason I save the peanut butter for last is so it doesn’t get stuck to the side of the blender!

Then, blend baby blend! The final product should look like this!

Now, you’re ready to portion these into smoothie cups or popsicle molds!

How many servings does this Green Smoothie make?

It depends on how you serve these up!

This makes:

-2 adult smoothies

-4 toddler smoothies

-24+ teething popsicles

Is this really adult friendly?

On my honor, I swear, I do not usually care for vegetables in my smoothie! But, this was truly good!

If you need a little extra sweetness (it is a bit tart with the kefir) then toss in 1 date to keep it added sugar free, or 1 teaspoon of honey if you prefer that route.

Can I make the green smoothie for kids fit in my adult diet?

I address this question only because I’ve gotten it from many adults.

The recipe is naturally fairly keto friendly but does contain some carbs (i.e. the banana.)

If you want to make this keto compliant for adults following that diet (kids should not be on a keto diet, unless warranted under medical supervision for specific conditions), swap out the banana for 1/2 cup frozen cauliflower and add 1/2 teaspoon of keto compliant sweetener.

You can also make this vegan by substituting a dairy free milk, like almond, soy or coconut in place of the kefir. Just note, you will not receive the same probtiotic benefits then!

Alright, enough chatter! Let’s make this smoothie now!

Print Recipe

4.67 from 6 votes

Green Smoothie For Kids

Prep Time5

Cook Time0

Total Time5

Course: Breakfast

Cuisine: American

Servings: toddler servings

Calories: 199kcal

Author: Liz Shaw

Equipment

blender

Ingredients

2 cups fresh baby spinach
1 large frozen banana
1 cup plain kefir
1 small avocado
2 tbsp natural peanut butter

Instructions

Place the spinach and frozen banana into a blender. Top with kefir, avocado and peanut butter.
Pulse until smooth. Use a spatula to scrape down sides during blending to help ensure an even consistency.
Portion into cups and serve immediately. If making popsicles, portion into popsicle molds and freezer for up to 1 month.

Video

Notes

Note, servings will be adjusted depending on who is enjoying these!

This makes usually:

-2 adult smoothies

-4 toddler smoothies

-24+ teething popsicles

Nutrition

I’d love to hear what you think about this recipe! Feel free to comment below or tag me on Facebook or Instagram. If you decide to give them a try, be sure to tag me and use the #ShawKitchen so I can reshare!

Happy Cooking, friends!

Is Intermittent Fasting for Athletes?

March 10, 2020

What does the research say surrounding intermittent fasting and athletic performance? Plus, a look at the various types of intermittent fasting and who it is recommended for (and who it is NOT). This post is much more than just Intermittent Fasting for Athletes, but for everyone!

Intermittent Fasting for Athletes - What do you need to know about the research surrounding intermittent fasting and athletic performance? We'll dive into that here. Plus, we will take a look at the various types of intermittent fasting and who it is recommended for (and who it is NOT). This post is much more than just Intermittent Fasting for Athletes, but for everyone! #intermittentfasting #fastingfacts #weightloss #fastingforathletes

What is intermittent fasting?

Simply put, intermittent fasting (IF) is cycling between eating and refraining from food intakes for a period of time.

Depending on the type of fasting you’re doing (more on the various options below), this could be for a few hours or up to a day.

Fasting has actually been around for thousands of years but as with most things (I see you Paleo or Caveman diet) it comes around again in a new hip, trendy form.

People fast for a variety of reasons.

In the past, it was largely due to an inadequate food supply (aka people didn’t have access to food) or for religious and cultural reasons (as often done today for Lent and Ramadan.)

Motivations have changed and people are fasting for a variety of health reasons, be it to lose weight and/or body fat, to control insulin, to promote longevity, to protect against diseases, or frankly whatever else the media or research says that week.

Regardless of the reason or motivation behind the interest in intermittent fasting, I want to share with you the full picture (research based of course) so you can make the most informed, educated decision for yourself.

What types of intermittent fasting are there?

If you were to ask Dr.Google, I’m fairly certain you would have more than 10 varieties of fasts populate, meaning there are countless options available for people to try.

But, for brevity’s sake (and to educate you on the types you’ve most likely heard of) we’ll discuss the most popular types of intermittent fasting below.

Time-Restricted Eating

(aka Circadian Rhythm Fasting, 16/8, 14/10 or 12/12)

Seriously, I’m not kidding when I put the “also known as” up there because this method of fasting has various forms in and of itself.

Simply put, this method of fasting is when an individual fasts for a set hours of the day, limiting their food intakes to the other remaining hours.

The timing of whatever fasting protocol you try is completely up to you.

For instance, the 14/10 means you fast 14 hours and can consume food 10 hours. This can mean you eat between 8 am and 6 pm or 10 am to 8 pm.

The reason this is often referred to as circadian rhythm fasting is that it can often be in sync with your normal sleep-wake cycle.

Without putting a label on this, some individuals I’ve counseled who are very in touch with their own internal hunger cues eat within 2 hours after waking up and stop eating about 2 hours before going to bed. (Take note, many of these individuals aren’t engaging in high-intensity exercise.)

If you’ve been a nighttime eater it may take some time to break that cycle. And, if you rely on a bedtime snack, especially for medical reasons, then fasting is not likely for you then.

That’s ok. You can ABSOLUTELY still meet your healthy goals without fasting but you will need to figure out what style of eating works best for you.

Bottom line: Many people regularly engage in this method of fasting without calling it a fast. Extending your fasting period (moving from 12 hours of fasting to 16) may not always be the best idea depending on what your health goals are as well as how active you are.

5:2 Fasting Method

(aka the Alternate Day Fasting)

Eat “normal” and balanced for 5 days, then restrict calories 2 days during the week to 500 calories if you’re female, 600 calories if you’re male.

This method actually has no specific research conducted on it, but rather the anecdotal stories of people who’ve purchased the book and shared their results.

Following this diet may mean on Tuesday and Thursday you limit your intakes to just two small meals that equate to around 200 to 300 calories. This would look like a slice of bread with 1 tbsp of peanut butter to paint a picture here.

Truthfully, I’m hungry just thinking about this diet!

Bottom line: there’s not much evidence to support this way of eating, so let’s not starve ourselves and consider another method if you really want to try fasting.

Periodic Fasting

(aka Eat-Stop-Eat Fasting)

In this method, there’s really no rhyme or reason to it that I’ve been able to find.

You simply eat normally most days of the week, then fast for 24 hours one to two days a week.

So, you may eat lunch on Sunday then fast from dinner to dinner Monday, breaking the fast with your dinner meal Monday night.

Bottom line: this may be challenging for many who are active and those who, well, like to eat!

What are the benefits of intermittent fasting?

There’s a reason fasting is so popular – studies have shown the benefits of fasting for a variety of health conditions in humans.

But, before I share what these are, I want to point out two limitations in research.

First, sample sizes and populations.

Research is all over the place on not only the style of IF used in the study design protocol, but also the body structure of participants used to collect the data as well as the sample sizes of the populations.

Meaning, can we really say “intermittent fasting leads to body fat losses” for all if the study design used only 6 subjects who struggle with obesity versus subjects who were overweight or of normal weight.

No, we cannot.

Second, longitudinal data in humans.

Basically, long-term, repeatable studies that have shown the same results time and time again in humans. Also, what about maintenance? So and so did IF and lost weight, great! Were they able to maintain that weight loss? If so, for how long?

Unfortunately, most of the longer-term data is still available only for animal studies. I highly encourage you to read this great piece on the importance of further research, as well as not discounting the important health effects IF can offer as well chat about below.

To be completely honest, it would take me far to long to comb through all the research out there to bring you every single study on the matter. I’ve relied on the relevant and recent literature reviews (aka a synopsis of the current studies) to outline the benefits of IF for you.

Now, research does support intermittent fasting in humans (and both genders) for:

Weight loss
Body fat loss
Lowering inflammation
Improving cardiac health (Fasting may lower total cholesterol, triglycerides, LDL, and blood pressure.)
Autophagy (This is a cellular process that removes wastes (or broken proteins, etc.) from cells that may cause dysfunction over time. Often noted as preventative benefits for cancer and Alzheimer’s disease.)

You’ll note I didn’t mention the role IF has been touted for in regards to improving insulin resistance or longevity as the research available in both male and female humans is sparse (or non-existent).

Is intermittent fasting for athletes?

Let me set the record straight here: Fasting is not recommended for athletes.

Why? Because athletes need fuel to help repair their muscles to be able to adequately nourish and replenish their body’s glycogen stores to continue to perform at peak levels.

Now, I’m not talking about fitness enthusiasts here who do a 60 minute class 4 or 5 times during the week (you may be able to modify a time-restricted fast to meet your goals.) I’m talking extreme endurance athletes who are constantly tearing muscles during strenuous workouts.

Most studies have actually shown that athletes do not benefit from fasting, which is pretty natural considering what a tremendous role proper nutrition plays in performance.

One of the studies even showed participants who fasted had impaired speed and power during sprint intervals even while controlling for variables such as nutrition, sleep and training loads in comparison to athletes who didn’t fast.

Now, most research on performance and fasting has been conducted using Muslim athletes who took part in Ramadan, a month long religious fast from dawn to dusk. Please note that I’m not instructing any religion here to not follow their customs and rituals, but rather explaining that athletes weren’t chosen and placed on a fast just because, it was due to an already intended and planned fast.

My concern as a healthcare provider is that athletes who take part in sports that are highly dependent upon weight (think weight lighting, dance, wrestling, gymnastics, etc.) will see the media hype surrounding fasting for body fat lost and get mixed messages.

Bottom line: there is no benefit to athletic performance for engaging in any form of fasting other than one’s NATURAL circadian rhythm fast (aka, just not eating while sleeping!)

Who should (or shouldn’t) try fasting?

Fasting may benefit adults who are looking to prevent chronic disease and have excess body weight and fat to lose.

There is no specific person that fasting is intended for, but there are MANY specific populations who SHOULD NOT fast.

These include (but are not limited to):

Children

Pregnant, Breastfeeding Mothers

Diabetics (without the guidance of an RDN)

Elderly

Athletes

Individuals with an Eating Disorder (or past history who are not recovered)

Individuals with Body Dysmorphic Disorder

Can I eat or drink anything on a fast?

In a traditional fast no food is to be consumed, but many online programs say low-to-no calorie foods may be consumed on a fast.

In my humble opinion, if you’re fasting then your metabolism should be given the time to rest, so I would recommend abstaining from all foods (yes celery too) during the actual fasting hours if you are following either the time-restricted fast or periodic fast.

If you are on the alternate day fast (aka that 5:2 Method) than on the 2 days you have severe caloric deficit, you can eat the no-to-low calorie foods.

As far as beverages are concerned, many sites do say you can consume water, black coffee and tea during a fast. Some websites even say you can drink calorie-free beverages during a fast.

I do not recommend diet sodas or other diet drinks for they often contain artificial sweeteners (or even natural sweeteners) that can affect your gut and the way you metabolize foods.

My recommendation is to just stick with the water and infuse it with some fresh fruit or vegetables if you need a little variety. Some sources will say drinking anything but plain water will stimulate your metabolism, increasing your hunger.

I have yet to have a client actually report that drinking cucumber water makes them hungry. So, use your best judgement on this one!

What is the best time (and foods) to break a fast?

The best time is going to be very individualized as you may have guessed!

For instance, if you are an early riser and workout first thing in the morning, you’re going to want to break that fast within 30 minutes after your workout so you give your body the fuel it needs to repair muscles (more on workout recovery here).

On the other hand, if you are more of a night owl, you may prefer to wait until 10am (or whatever hour your stomach tells you it’s time to put something in it).

Bottom line: there is no “best time” to break a fast. It will be different for everyone, but what is most important is that you listen to your individual body’s needs and when it is telling you it needs fuel.

You don’t want to be “that hangry person” on a fast!

As far as the best foods to break the fast, I always recommend my back to basics formula: protein + fat + complex carbohydrate.

This could be an Avocado Smashed Bagel Toast with an egg on top.

Another option is a Greek Yogurt Parfait with Nuts and Fruit.

Or, how about a simple Protein Box.

Bottom line: there are a variety of healthy, nutrient rich foods to break a fast with! Just make sure to include variety in your diet and your body will thank you!

What is the best fast (or diet) to follow?

The one that works for you and makes you happy. Yes, happiness is a HUGE factor in making your healthstyle stick long term, so let’s get that quick fix mentality out of our brain.

Nutrition is so individualized and there is not a blanket answer here that will work for everyone.

What I recommend is working with a registered dietitian nutritionist to find out the eating pattern that works best for you to achieve your health goals. There’s a reason we spent 6 years in school understanding metabolism and how it works for each individual.

If you’re ready to make the first step towards creating a healthy lifestyle for the long haul, I’m here to help. Have questions on anything mentioned above? Shoot them over to me here, or connect with me on Instagram, Twitter, or Facebook.

Bottom line: fasting is not for everyone, but can be considered as an effective method of losing weight and body fat while improving cardiac health if done in a healthy, balanced way.

Gluten Free Vegan Cookies

March 1, 2020

These Gluten Free Vegan Cookies are perfect for those looking for a small batch, easy and healthy recipe to whip up in under 30 minutes! Perfect for a crowd or a secret stash for yourself. Plus, they’re low in added sugar and super moist!

What You Need to Make These

Not much!

Honestly, you can make these cookies with under 10 ingredients, most likely things you have on hand if you are a vegan or gluten free baker anyways.

And, if you’re not. That’s okay too! They’re are some swaps you can use with the ingredients you likely have already on hand too.

For instance, here’s a little breakdown of what you’ll need and suitable swaps!

Almond Flour = All-Purpose Flour or Gluten Free Baking Blend

Oats

Baking Soda

Salt

Vegan Butter = Butter or Coconut Oil or Melted Nut Butter

Applesauce

Cane Sugar = Coconut Sugar or Brown Sugar

Almond Extract = Vanilla Extract

Vegan Chocolate Chunks = Chocolate Chips

As you can see some of the modifications will make these cookies more traditional (read they may not be gluten free or vegan anymore), but it all depends on what your dietary needs are!

How to Make This Recipe

Start by mixing the dry ingredients together in as small bowl and the wet (including the butter, melted) in a larger bowl.

Slowly fold the dry into the wet ingredients, then add in the chocolate chunks.

Portion dough into 10 cookies, then place on a lightly sprayed baking sheet. Bake at 350 degrees for 14 minutes.

Remove from oven and let cool. Store in an airtight container in the refrigerator.

These Gluten Free Vegan Cookies are low in added sugar (more about that here) and super satisfying, two things that I always look for when I think about the word healthy!

It’s also got a tad of protein and is lower in carbs than most cookies, making it a great choice as a pre-workout snack (even for a Spartan workout) too!

Alright, enough waiting! Let’s make these cookies!

Print Recipe

4.86 from 7 votes

Gluten Free Vegan Cookies

Prep Time5

Cook Time14

Total Time19

Course: Cookie

Cuisine: American

Servings: cookies

Calories: 138kcal

Author: Liz Shaw

Ingredients

2/3 cup almond flour
1 cup old fashioned oats
3/4 tsp baking soda
1/4 tsp salt
2 tbsp butter plant-based, melted
2 tbsp applesauce
2 tbsp cane sugar
1 tsp almond extract
1/3 cup chocolate chunks vegan

Instructions

Preheat oven to 350 degrees F. In a small bowl, combine almond flour, oats, baking soda and salt.
In a larger bowl, combine butter, applesauce, cane sugar, and almond extract.
Fold the dry into the wet ingredients until combined. Then, fold in the chocolate chunks.
Spray a baking sheet with a light cooking spray. Portion cookie dough into 10 even cookies. (Note- dough will be sticky, but if you over portioned the applesauce you will need to add 1 tbsp more of almond flour here. )
Bake for 14 minutes, or until tops are lightly browned. Remove from oven and let cool on a wire rack.
Store in an airtight container in the fridge for up to 7 days.

Nutrition

Happy Cooking, friends!

Mini Lemon Bundt Cakes

February 28, 2020

Craving something light and fresh? Then these Mini Lemon Bundt Cakes are just for you! Filled with heart-healthy omegas and just the right amount of sweetness, they’ll make you rethink your coffee shop pastries!

Who doesn’t love mini bundt cakes?

Seriously. If you don’t, then please tell me why!

For those of you who aren’t Costco members, let me let you in on a little secret… their bakery items are A-M-A-Z-I-N-G.

Okay, I may be a little bias because some of the fondest memories of my childhood are going to Costco and coming home with one of their Almond Poppyseed Muffins that were SO GOOD!

Flash forward and my interest in nutrition and how I nourished my body was high on my radar.

Then I learned those bad boys had nearly 650 calories, over 80 grams of total fat and less than 2 grams of fiber.

Though I am definitely a big proponent as you know of eating everything in moderation, I just new there was a way I could make a simple swap with these mini lemon bundt cakes that would be equally as delicious!

How do you make healthier mini bundt cakes?

The possibilities are endless, but here’s what worked for me for these mini lemon bundt cakes!

Right off the bat I knew I was going to replace the poppyseed with a chia seed because not only is the chia seed packed with fiber and protein, it provides antioxidants and omega-3 fatty acids.

Plus, the texture of the chia seed in baking reminds me so much of the poppyseed, it really is a great simple swap!

I made a few other adjustments, like using fresh lemon juice in place of almond extract to make it a nut free muffin and swapping the butter for yogurt and whole wheat flour instead of the the all purpose.

You can also use a gluten-free flour though (like the almond used in those Breakfast Cake Pops) to make this gluten-free!

Or, swap in a dairy free yogurt and milk if you’re sensitive to dairy.

Print Recipe

5 from 2 votes

Mini Lemon Bundt Cakes

Craving something light and fresh? Then these Mini Lemon Bundt Cakes are just for you! Filled with heart-healthy omegas and just the right amount of sweetness, they'll make you rethink your coffee shop pastries!

Prep Time10

Cook Time22

Total Time32

Course: Breakfast

Cuisine: American

Servings:

Calories: 105kcal

Author: Liz Shaw

Ingredients

1 cup white whole wheat flour
3/4 tsp baking powder
1/4 tsp salt
1/4 cup granulated sugar
1 1/2 tsp vanilla
1/2 cup plain Greek yogurt
1 large egg
1/2 cup milk
1 tbsp chia seeds
2 tbsp lemon juice
3 tsps lemon zest divided
1/4 cup powdered sugar
1 tbsp milk

Instructions

Preheat oven to 350 degrees F.
Combine flour, baking powder and salt in a small bowl.
In large bowl, mix sugar, vanilla, yogurt, egg, milk, chia seeds, 4 teaspoons of lemon juice, and 2 teaspoons of lemon zest together.
Slowly add dry into the wet ingredients.
Spray mini bundt cake pan with cooking spray (make sure to spray all the areas so it's easy to remove bundt cakes after cooking!)
Pour batter into mini bundt cake pan (will yield about 8 bundt cakes).
Cook for 18-22 minutes, or until toothpick comes out clean.
While cooking, make the icing by mixing powdered sugar, milk and remaining lemon juice and zest in a bowl. Set aside.
Remove bundt cakes from oven when baking completes and let cool on a wire rack. Drizzle with icing after they have cooled and enjoy! Store in an airtight container in the fridge for up to 1 week.

Notes

If you don’t have a bundt cake pan, feel free to make these into cupcakes!

Nutrition

Natural Sugar Substitutes

February 20, 2020

Are non nutritive sweeteners safe?

If you’ve been thinking about cutting back on your intakes of added sugars, then you may have considered swapping in some of the newer natural sugar substitutes on the market like stevia and monk fruit. But, are they safe? Let’s explore this below.

Natural Sugar Substitutes - Are they safe?

Are natural sugar substitutes a better option over real cane sugar?

We all know that Americans are eating WAY TO MUCH sugar!

You may remember from the Added Sugar Challenge post here, but to refresh your memory, nearly the average American still consumes almost 17 teaspoons of ADDED sugars per day!

Obviously, quitting sugar entirely isn’t what I’m preaching at all through my challenge.

But, keeping your intakes of the added stuff in check.

Maybe you’ve thought about trying to cut down by using a natural sugar substitute, like stevia, monk fruit or erythritol.

With so many options on the market, you may find yourself wondering, what exactly are these “natural” sweeteners and are they safe?

As the name suggests, natural sugar substitutes are derived from nature.

Natural sugar substitutes are often promoted as healthy options, but can still be processed or refined.

Plus, they can be further broken down into two categories: nutritive and nonnutritive.

Nutritive sweeteners (such as raw honey or date paste) contain calories or energy in the form of carbohydrates.

Nonnutritive sweeteners are either zero or low in calories because they are not completely metabolized. This means that they simply pass through the digestive system and no calories are able to be absorbed by the body.

Though the Food and Drug Administrations GRAS (generally recognized as safe) category, there are still studies that pose some concerns I want you to be aware of.

For instance, while nonnutritive sweeteners may seem like a simple way to help cut out additional calories, many studies suggest that the use of nonnutritive sweeteners is also linked to weight gain and obesity.

There is also conflicting evidence between the correlation of nonnutritive sweeteners and appetite regulation, risk of cancer, risk of diabetes, and risk of cavities.

More research on nonnutritive sweeteners is needed to determine if they are safe for pregnant women, infants, and individuals with diabetes and hypertension.

Let’s take a look at the three most common natural sugar substitutes being used on the market today.

What is monk fruit?

Monk Fruit is a melon native to Southern China and Thailand; its name comes from the Buddhist monks who first used the fruit in the 13th century.

What are the benefits of using monk fruit in the diet?

Monk fruit has been used in Eastern medicine for centuries for digestion and as a cold remedy, but you may have seen it popping up in your local grocery stores as another natural sweetener option.

The sweetener is created by removing the seeds and skin of the melon and crushing the fruit for its juice. The resulting juice contains zero calories per serving and is 150-200 times sweeter than sugar.

It is heat stable so it can be used for baking and a variety of foods and beverages. According to the FDA, monk fruit is generally recognized as a safe, nonnutritive sweetener.

Mogrosides, the compounds that give monk fruit its sweetness, are not absorbed in the upper GI tract, therefore don’t contribute to calories consumed.

One study indicates that the use of mogroside extracts like monk fruit could be used to prevent diabetic complications. Another study suggests that mogrosides may have powerful antioxidant properties, making this a possible new superfruit!

What are the downfalls of using monk fruit?

Monk fruit isn’t grown in many places, so it has to be transported which means a higher cost for the consumer.

Some people also find that monk fruit has an unpleasant aftertaste.

Plus, something to keep in mind is that some manufacturers will try to alter its taste or bulk it up by blending it with food additives such as maltodextrin or dextrose so that it is more comparable to table sugar.

These fillers or additives can alter its nutritional profile, which could inevitably leave you consuming the same if not more added sugar than just using regular cane sugar to start off with!

What is stevia?

Stevia is extracted from Stevia rebaudiana, a small perennial shrub in the sunflower family native to South America where it has been used for centuries as a sweetener and for medicinal purposes.

Stevia has no calories and it is 100-300 times sweeter than table sugar. It is heat stable and comes in liquid and powder forms so it is a very versatile option.

What are the pros to using stevia?

Aside from cutting calories, stevia has other potential health benefits.

Several studies have found that stevioside may be a possible alternative or supplementary therapy to lower high blood pressure in hypertension patients. According to another study, research suggests that stevia lowers blood sugar levels for diabetes patients.

Stevia also makes the generally recognized as safe (GRAS) list. The stevia plant contains two compounds that make it sweet: stevioside and rebaudioside.

Stevioside has a bitter aftertaste to many individuals while rebaudioside is sweet without the aftertaste so you may want to try several types if you find the taste unappealing.

What are the cons to using stevia?

Like monk fruit sweeteners, stevia sweeteners can be blended with other additives and sweeteners and may not actually contain much of the stevia leaf at all, so check those ingredients!

Plus, recent research shows that in animal studies rats born to mothers who were fed stevia during pregnancy and lactation actually showed an altered gut microbiome.

This altered gut lead to an increased chance of being overweight and impaired glucose tolerance in the rats offspring early in life despite not consuming the sweeteners themselves.

Additionally, consumption of the sweetener was associated with altered expression of genes in the brain associated with feeding behavior in offspring, which could lead to overeating

While I prefer to use human studies as a base, it’s important to shine light on this so we can continue to be aware of the potential unforeseen long term effects of using nonnutritive natural sweeteners.

What is erythritol?

Erythritol is a natural sugar alcohol that can be found in small amounts in many fruits as well as mushrooms and other foods derived from fermentation like wine and cheese.

Erythritol is also derived from wheat and corn, industrially fermented and added to low sugar and sugar-free foods and beverages by food manufacturers.

It contains 0.24 calories per gram, giving it zero calorie sweetener status, and contains 6% of the calories of table sugar, but 70% of the sweetness.

Erythritol is available granulated or powdered and doesn’t have a bitter or chemical aftertaste.

Is erythritol safe?

Yes, generally speaking. But, it does behave differently than other sugar alcohols in several ways.

You see, ten percent of erythritol consumed reaches the colon and is absorbed and the other 90% is excreted into the bloodstream and excreted through urine.

Because the body can’t fully absorb sugar alcohols, they have often been linked to gastric disturbances.

In comparison to other sugar alcohols, erythritol may cause significantly fewer tummy troubles than other sugar alcohols.

While erythritol does occur naturally in some foods, it is typically man-made with cornstarch. To ensure you are getting a trusted product, purchase erythritol without additional filler ingredients.

One 9-month study found that erythritol use was associated with belly fat in healthy adults. Other studies found that erythritol may have potential for use as a human safe insecticide.

I don’t know about you, but I prefer my treats to contain as few kinds of pesticides as possible!

So, should you use non nutritive natural sweeteners?

Ultimately, if something seems too good to be true (for instance, a zero-calorie sweetener) it probably is!

When it comes to sugar or sweeteners, less is best.

If you decide to use a natural sugar substitute, choose the sugar substitute that you enjoy the taste of and fits your dietary needs. But, rest easy knowing it is 100% okay to use the real deal (aka cane sugar) too.

Really, you need to choose the option that YOU feel most comfortable with for you and those you are cooking for.

Check the labels to see what you’re really getting (i.e. no fillers or other sweeteners).

Remember, non nutrititve sweeteners are much more potent than table sugar, so a small amount goes a long way!

What do I do?

I’m sure many of you are wanting to know what this dietitian recommends, so I’ll keep it brief.

Before I became a mom, I really loved using these types of sweeteners in my cooking and baking.

But, knowing now how much uncertainty lies in long-term use of these types of sugars, I prefer to use a little bit of added sugars like cane sugar or maple syrup versus stevia in my baking.

While I know they have more calories, I’m also inclined to use less of them, and rely on the sweetness of natural fruits, like bananas, berries, and dates!

This Chocolate Walnut Dip is one of my go to using all natural dates to bring some sweetness in!

Have a question on any of the above? Be sure to contact me here or send me a message on Instagram!

Sugar Free Chocolate Spread

February 10, 2020

The hunt is over! This recipe is the perfect chocolate dip you didn’t know you were missing. It’s vegan, dairy-free and gluten-free, but most importantly tastes delicious (and is super nutritious!) Try out this Sugar Free Chocolate Spread for yourself!

Does sugar free mean this is filled with chemicals?

No, no it does not!

This is simply free of added sugars, meaning the only sugar you will find to impart the sweet taste to this chocolate dessert spread is from the dates!

Dates are a fruit, meaning they are filled with natural sugars.

Plus, dates also contain some pretty stellar nutrients, like dietary fiber, iron, potassium, magnesium and B vitamins.

While too much of even a good thing is never a good thing, dates are still a great way to give a little sweetness to your desserts while also adding a punch of nutrition too.

Is this low sugar chocolate spread healthy?

You bet it is!

Not only are you getting 5 grams of heart-healthy unsaturated fats with this sugar free chocolate spread, but you’re also getting 2 grams of dietary fiber.

But, the biggest plus IMHO, it that this spread is 100 percent added sugar free.

Though I’m not saying you should eat this entire spread in one sitting but you can certainly rest easy you aren’t eating a tablespoon of can sugar per bite!

What else can I use dates in?

Seriously, pretty much everything and anything you want to add some sweetness too!

Here are some of the Shaw Kitchen recipes we frequently use dates in:

No Added Sugar Chocolate Pudding

Gluten Free Brownie Recipe

Pumpkin Spice Greek Yogurt Dip

Vegan Crunchy Granola Bar

Plus, dates are also great in homemade BBQ sauces and other sweet and savory dishes!

What can I substitute in place of nuts? I’m allergic!

Don’t fret!

You can use sunflower or pumpkin seeds in here, too!

Or, if you prefer more of a bean, go for 1 cup of cooked canellini beans in place of the walnuts. You may also want to add 1 tsp of vanilla extract as well.

Alright, there’s really not much more to say! Dive in or pin for later!

Print Recipe

4.38 from 8 votes

Sugar Free Chocolate Spread

This no added sugar dessert dip is perfect to enjoy morning, noon or night! It's great on its own with a spoon, or perfect dipped with fresh berries, apples or graham crackers!

Prep Time5

Cook Time0

Total Time5

Course: Dessert

Cuisine: American

Servings: serings

Calories: 109kcal

Author: Liz Shaw

Ingredients

1 cup pitted dates
3/4 cup filtered water
3/4 cup halved walnuts
2 tbsp dark cocoa powder
1/4 tsp sea salt
1/4 cup gluten free old fashioned oats optional

Instructions

Add the dates to a microwave safe mug then pour the water on top. Place in the microwave and cook for 65 seconds. Remove and let cool for 2 minutes.
Using a slotted spoon, remove the dates from the water, ensure no pits are left inside the date, and add them to a food processor or high powdered blender. Add 1/2 cup of the date water to the food processor.
Pulse for 30 seconds. Once batter is a thin paste, add in the walnuts, cocoa powder, and salt. Pulse until smooth, wiping down the sides of the processor with a spatula to ensure batter is evenly pureed.
If you want a thicker spread, add the 1/4 cup of oats into the processor now.
Spoon spread into serving dish or store in an airtight container until ready to serve.
Suggest to serve with strawberries, sliced apples or pretzels.
Will keep in the refrigerator for up to 5 days in an airtight container.

Notes

If the batter is to thick, add 1 tbsp of water at a time to help allow the dates to become a thin paste.

Nutrition

Low Carb Protein Pancakes with Cottage Cheese

February 4, 2020

Ready to take your breakfast pancakes to a whole new level? These low carb pancakes made with cottage cheese are the perfect way to pack protein in your morning meal. No more hunger pains an hour after your morning stack! These Lower Carb Protein Pancakes will keep you full well into the lunch hour.

Are you team pancake or waffle?

If you haven’t noticed from my Light and Fluffy Pancakes, Sweet Potato Pancakes, or heck, the other Protein Pancakes I have I’m pretty much team pancake over here.

It’s funny though because Mr.CEO is definitely more of a waffle man. The good thing to know though is I typically don’t make two different recipes!

I simply take my pancake recipes and whip them up with a tad more milk added in the waffle iron.

The most brilliant simple swap I’ve ever come up with if you ask me!

Is this really low carb?

It all depends on what you define low carb as.

For instance, I’m team carb over here, meaning we are very active and really enjoy incorporating complex carbs like pancakes into our meal plan.

Low carb for us is generally anything under 40 grams or so, whereas for others this may mean under 15 grams.

Since we don’t follow a strict low carb diet, you’ll typically find me eating 2 of these pancakes as a serving (which is what I’ve calculated the nutrition as for you too), meaning I’m rounding out my meal at almost 40 grams of carbs with my nut butter topping.

That is not low carb per many people’s guidelines (but again, I’m not team low carb!) However, for a stack of pancakes that’s oh so fluffy these are still well under your traditional carb count.

Cottage cheese alone is fairly low in carbs (under 4 grams per 1/2 cup serving) and packs a lot of protein.

Plus, look at how magical these pancakes cut! Why wouldn’t you want to dive right in!

For someone who is low carb, I’d recommend the following modifications to the recipe to lower the total carb count for you:

Swap 1 cup of the wheat flour with almond flour

Swap almond milk (unsweetened) in place of cow or soy milk

Swap a low carb baking mix (like Bob’s Red Mill) for the 2 cups of flour

Swap a paleo baking flour for the whole wheat flour

How is the protein so high?

Here’s the thing: cottage cheese is naturally a good way to get complete protein in!

In just 1/2 cup of cottage cheese you get over 12 grams of protein.

Combine that protein with the protein naturally present in the eggs, flour, and milk and that’s where you get a complete protein that is packed in these pancakes!

You can also consider adding a protein powder in place of some of the flour if you are looking to increase the protein even further.

However, do this with caution and in small amounts so you don’t get a chalky pancake!

The best rule of thumb I’ve found is to use 1/2 cup total of protein powder and just 1 1/2 cups of flour. You may need to add more milk or liquid though!

What other recipes can I try?

Cottage cheese is perfect to make this Spinach Dip even lower in carbs!

You can also consider swapping it in place of yogurt in many recipes, or adding it into homemade low carb bagel or naan bread.

Usually recipes call for a yogurt base, but cottage cheese can easily be swapped in for these lower carb recipes too!

Case and point, try it in the Lemon Poppyseed Bundt Cakes too!

Alright, let’s make them!

Low Carb Protein Pancakes . - A simple recipe to amp up the nutrition of your morning flapjacks! These low carb pancakes are made with cottage cheese to give you a natural source of protein. Low in sugar and high in whole grains, you can feel good about feeding these to your entire family! #lowcarbpancakes #proteinpancakes #cottagecheesepancakes #pancakerecipes #healthypancakes

Print Recipe

5 from 4 votes

Low Carb Protein Pancakes

A simple recipe to amp up the nutrition of your morning flapjacks! These low carb pancakes are made with cottage cheese to give you a natural source of protein. Low in sugar and high in whole grains, you can feel good about feeding these to your entire family!

Prep Time5

Cook Time5

Total Time10

Course: Breakfast

Cuisine: American

Servings: servings

Calories: 265kcal

Author: Liz Shaw

Equipment

Griddle

Ingredients

2 cups white whole wheat flour
3/4 tsp baking soda
1/8 tsp salt
1 cup 2% cottage cheese
1 tbsp pure pecan oil
3 tsps cane sugar
2 large eggs
1 tsp pure vanilla extract
1/2 cup milk

Instructions

Mix flour, baking soda and salt in a small bowl. Set aside.
To a larger bowl, whisk together cottage cheese, sugar, eggs, vanilla and milk until uniformly combined.
Slowly mix the dry ingredients into the wet. The batter should be thick, however if it is to thick, add a tablespoon of milk at a time to ensure the entire mixture is combined.
Heat griddle over medium-low heat on the stove. Spay with a light mist of olive oil, then using a ladle make 2 to 3 pancake circles (or as many as your griddle will allow without overlapping on one another.)
When outer edges of the pancakes begin to bubble, flip the pancake over and cook another 2 to 3 minutes. Remove and repeat with remaining batter.
Serve warm with desired toppings.
Store in the refrigerator in an airtight container for up to 5 days, or freeze for up to 3 months.

Notes

*Use milk of choice. I use unsweetened almond milk.

**To make lower carb, you can sub in 1 cup of almond flour for the whole wheat.

Nutrition

21 Day Added Sugar Challenge

February 3, 2020

If you are tired of falling in and out of the latest diet trend, then this challenge is for you. Instead of an all or nothing mentality, this dietitian is giving you an approachable, realistic and sustainable plan. Enter, the 21 Day Added Sugar Challenge. Yes, you can have a cookie. Intrigued? Join me below in learning more.

What is the 21 Day Added Sugar Challenge?

It’s a mindset shift.

It’s a community of like-minded friends committed to achieving their personal goals, together.

It’s accountability.

It’s, most importantly, sustainable.

There’s a big difference between added sugars and natural sugars, and this challenge will help you identify those.

Added sugars are ADDED to foods, meaning they are not naturally present in the genetic makeup of the food. Added sugars enhance palatability of foods (aka sweetness) but do not offer significant nutritional benefit.

Natural sugars are inherent in the food, like fructose and glucose in fruits and some vegetables. These are not added into the food. Foods that contain natural sugars contribute as a whole a plethora of beneficial nutrients to humans.

For a more in-depth explanation here, visit my post here too!

While added sugars are OK in moderation, excessive intakes have been linked to a list of preventable diseases, such as obesity, type 2 diabetes, cardiovascular disease and more.

So, what exactly does the added sugar challenge consist of then?

A framework, guided by me, a registered dietitian nutritionist and certified personal trainer, to help you reduce your intake of added sugars in a realistic way.

Did you know the average American consumes between 60 and 70grams of added sugar each day?

That far supersedes the American Heart Association Recommendation of 25 grams a day for women and 37.5 grams for men!

The 21 Day Added Sugar Challenge is intended to help guide you in making more informed choices when it comes to not only what foods to purchase, but also what hidden ingredients have added sugar in then as well.

Women following this challenge are recommended to consume under 25 grams of added sugar a day.

Men following the challenge should consume under 37.5 grams.

How do I know how much added sugar is in the food I’m eating?

If you are eating a packaged food, it will say right there on the nutiriton facts panel.

A recent change went into effect that now requires all packaged foods to list under the total sugars the amount of added sugars present in the food.

Here’s a sample of what the new packages will look like compared to the old:

If you are following a recipe, most cookbooks and online bloggers do provide nutrition information with their recipes.

For instance, you’ll see here that my Oatmeal Peach Cobbler Bake has the nutrition provided and it reads “10 grams of sugar”.

Since the online format for presenting nutrition facts hasn’t caught up with the national legislation, the amount of added sugar present in the Shaw Kitchen recipes are significantly lower than what is presented in the nutrition facts.

Why?

Because I often use natural sources of sugar and only a small amount of added sugar to sweeten the foods.

For instance, the peaches in the above oatmeal bake contribute nearly 50% of natural sugar, so the total amount of added sugar for the dish is only 5 grams.

If you’ve got a question at all about the added sugar in a recipe you’re making, be sure to ask in our Facebook community or message me here! I’m here to help.

What are some common types of added sugars found in foods?

Cane sugar

Brown sugar

Brown rice syrup

High fructose corn syrup

Honey

Maple syrup

You may also be surprised, but many sneaky sources of added sugars are found in:

Tomato Sauces

Salad Dressings

Energy Bars

Toddler Nutrition Bars

Juice

Will I lose weight on the added sugar challenge?

You may, you may not.

This is not the prime goal of the challenge though.

If your diet is heavy in added sugars right now and you make these modifications to decrease them without filling it up with calorically dense but nutritionally devoid ingredients, then yes, you should lose weight!

Long gone are the days when we equate a 3500 calorie deficit to losing a pound of body fat.

I’m sorry, but genetics, body composition and environmental factors make that archaic equation a little outdated.

However, a more nutritionally dense diet, rich in fruits and vegetables, lean proteins and whole grains will certainly lower inflammation and boost your metabolism, resulting in weight loss for many.

Bottom line: after 21 days on this challenge, you should walk away feeling empowered about the food choices you are making and confident in your health.

What can I eat on the added sugar challenge?

Breakfast, lunch, dinner and snacks!

Seriously, this isn’t a fast or anything like that.

It’s about eating foods that nourish your body when hungry, stopping when full, and having a sweet in moderation.

Here is a sample shopping list to get you started!

To give you an idea what a meal plan look’s like for someone eating around 1500 calories a day, checkout this guide:

*Remember, caloric needs vary for each individual. If you are interested in finding out your true needs, consider a personalized nutrition assessment.

What are some healthy snacks to eat that will satisfy my sweet tooth?

Some of my go to, no-recipe recipes for sweet snacks are:

-100% Dried Mango Wedges

-100% Dried Apricot

-1/2 cup frozen Wild Blueberries with 2 TBSP Whipped Cream

-1 date with 1 TSP Natural Chunky Peanut Butter

-1/2 cup Honey Bunches of Oats with Almond Milk

My favorite low-sugar recipes are:

Gluten Free Brownies

Air Fryer Cookies

Oatmeal Peach Cobbler Bake

Honey Flax Sweet Potato Cookies

Plus, my friend has over 25 more here too!

How should I track my daily intakes of added sugar?

Whatever is realistic for you!

Some of my clients like the My Fitness Pal (though it doesn’t separate added sugars out), while others prefer plain old pen and paper.

Some like to make a note in their cell phone.

Some recent APPS (available on both Apple and Android) I like include Fooducate and Shopwell. These help identify the amount of added sugars in common foods.

Bottom line here: Do what works for you!

You are invited to share daily your success or challenges in our Facebook community or tag me on Instagram. I’m here to help!

I’ve also put together a detailed guide to help walk you through the challenge!

Click here to get your copy!

What about fitness? Should I move on this challenge?

Of course!

I firmly believe that the basic tenants of every long-lasting behavior change involve finding a balance between nourishing your body, nutritionally and physically.

While I’m a big proponent of walking and hiking (I do have a 2.73 mile a day challenge going for 2020), I highly encourage you to find what works for you.

If you’re looking for some simple movements to get you started, checkout my list below for simple swaps to boost your metabolism!

Spartan Diet Tips – What to Eat Pre and Post Race

February 3, 2020

Curious what you need to eat to fuel your body for a Spartan race? Then you’ve come to the right place! Whether your a veteran or just starting out, this Spartan Diet Training Tips will help guide you in feeling your best as you cross that finish line!

Spartan Nutrition Tips - What to eat pre, during and post workouts to help boost your energy, lose body fat and gain muscle during your training. #spartanrace #spartanracetraining

Have you ever competed in a Spartan Race before?

I’m willing to be if you’ve landed on this post, you’ve done one before or are about to. Kudos to you either way!

Point being, whether your new to the Spartan atmosphere or a veteran, there’s something for everyone in this post.

Mr.CEO and I have combined now completed 5 Spartan races, with number 6 just a few short months away.

While I’m not competing in this one myself, I’m really excited to be Mr.CEO’s personal nutrition coach for his training program.

We recognized one of the biggest mistakes made during the Spartan Hawaii we did back in 2016 was not having the right nutrition DURING the race. Which, inevitably, caused him to get very low blood sodium and he had to drop out.

Point being, we are NOT going to do that again!

That’s why I’ve put together this list of Spartan Diet Tips to help guide you as you venture into your training!

Spartan Diet Tips - What to eat pre, during and post workouts to help boost your energy, lose body fat and gain muscle during your training. #spartanrace #spartanracetraining

What should you eat pre-workout on a Spartan Diet?

Depending on the type of training you are going to be doing will really dictate what you should consume.

According to the latest position statement from the Academy of Nutrition and Dietetics, Dietitians of Canada, and American College of Sports Medicine:

Foods and fluids consumed in the 1 to 4 hours prior to an event should contribute to body carbohydrate stores (particularly, in the case of early morning events to restore liver glycogen after the overnight fast), ensure appropriate hydration status and maintain gastrointestinal comfort throughout the event.

The type, timing and amount of foods and fluids included in this pre-event meal and/or snack should be well trialed and individualized according to the preferences, tolerance, and experiences of each athlete.

With this in mind, some great pre-workout snacks that we use regularly in the Shaw Kitchen include:

1/2 Mashed Avocado Bagel Toast

Homemade Fig Jam with Whole Grain Toast

Peanut Butter Chocolate Protein Bars

What about supplements pre-workout? Any recommendations?

Since Spartan Training is pretty intense, especially if you are gearing up to compete in some of the longer routes than are somewhere between 6 and 14 miles, you may want to consider adding supplementation to your pre-workout regimen.

Mr.CEO’s Pre-Workout Spartan Diet

Cardio (Long-Run Days):

Oatmeal with nut butter and banana an hour before the workout

1 tablespoon (9.6 grams) beet root powder mixed with 8 ounces water immediately before the workout

Research suggests that adding beet root powder to a pre-workout regimen before an endurance day may enhance performance and delay onset of fatigue.

Beets naturally contain a compound called nitrates that are converted into nitric oxide in the body. This helps dilate the blood vessels and enhance oxygen delivery to the muscles.

Strength Days:

Raw chocolate peanut butter protein bar or trail mix an hour before workout

1 scoop (17.3 grams) branched chain amino acids with 10 ounces water before/during workout

Studies have reported some gains in strength and muscle with the addition of branched chain amino acids during and after strength workouts.

Though you can naturally consume branched chain amino acids in foods such as whey, beans, lentils and a host of others, it’s better tolerated and more convenient for Mr.CEO to just rely on this supplement.

What should your Spartan Diet look like during a workout?

This will depend on the type of workout you are engaging in and how your body tolerates food during an event.

According to the American College of Sports Medicine, here are the guidelines for replenishing fluid and carbohydrates during events lasting longer than an hour (which most Spartans surely will!):

During exercise, athletes should start drinking early and at regular intervals in an attempt to consume cooler fluids at a rate sufficient to replace all the water lost through sweating.

Addition of proper amounts of carbohydrates and/or electrolytes to a fluid replacement solution is recommended since it does not significantly impair water delivery to the body and may enhance performance.

Also, please note that during exercise lasting less than 1 h, there is little evidence of physiological or physical performance differences between consuming a carbohydrate-electrolyte drink and plain water.

Carbohydrates should be ingested at a rate of 30–60 g ⋅ h–1 to maintain oxidation of carbohydrates and delay fatigue. Try drinking 600–1200 ml ⋅ h–1 of solutions containing 4%–8% carbohydrates (g ⋅ 100 ml–1) in the form of sugars (glucose or sucrose) or starch (e.g., maltodextrin).

Inclusion of sodium (0.5–0.7 g ⋅ l–1 of water) in the rehydration solution ingested during exercise lasting longer than 1 h is recommended since it may be advantageous in enhancing palatability, promoting fluid retention, and possibly preventing hyponatremia in certain individuals who drink excessive quantities of fluid.

Now, with that said, everyone needs to evaluate the best form to not only restore their electrolytes during a workout, but also

For Mr.CEO, he’s not so keen on the gels and gummy’s available on the market. So we’ve had to get creative with his refueling plan during his long workouts.

Mr. CEO’s During Workout Spartan Diet

A sodium/electrolyte tablet (or two depending on the number of miles he is running) to his water pack alongside 2 to 3 tablespoons of cane sugar

What should you eat after the workout?

Traditionally speaking, after your event or endurance workout that lasts over an hour you want to consume a 3 to 1 ratio of carbohydrates and protein to begin restoring glycogen stores while repairing muscle.

The position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine all agree that optimal nutrition is key pre, during and post workouts.

Their position for post-workout nutrition recommendations include:

Provide adequate fluids, electrolytes, energy, and carbohydrates to replace muscle glycogen and ensure rapid recovery. A carbohydrate intake of approximately 1.0-1.5 g·kg⁻¹ body weight (0.5-0.7 g·lb⁻¹) during the first 30 min and again every 2 h for 4-6 h will be adequate to replace glycogen stores.
Protein consumed after exercise will provide amino acids for building and repair of muscle tissue.

Thus, a good rule of thumb is to go for chocolate milk!

The carbohydrate and protein blend there is a great source of immediate post-workout nutrition to help replenish stores until you can get a balanced meal in.

Mr.CEO’s Post-Workout Spartan Diet

After his endurance days, his diet includes:

1 protein shake immediately post workout + 1 blueberry almond cookie (or whatever else I’ve made that day!)

Then, within 30 minutes we’re usually enjoying lunch as a family that includes a complete source of protein like these Mushroom Turkey Burgers with a side salad and Baked Fries!

A few more tips:

Never try something new the day of your race when it comes to your nutrition!

You want to be prepared for how your body will respond, so the best is to become familiar and adjusted to your workout nutrition at least a month before the race.

Be prepared. Pack extra food and water.

Yes, you never know what the day will bring. Better safe than sorry I always say! A few bars, bottled protein drinks and extra water are key.

Fuel early, and often!

I can’t take credit for this one. My good friend and sports dietitian Jenna Braddock helped me realize this. You need fuel to stimulate your gut to start digestion before you get hungry. So, within the first 15 minutes or so of a long event, be sure to get on the hydration and fueling!

Work with a sports dietitian.

Full disclosure, I’m not a sports dietitian, however have some training in the field of athletic nutrition and have worked closely with colleagues to ensure I’m designing the right plan for Mr.CEO.

If you’re training for an endurance event, I’d definitely recommend checking out my favorite Certified Sports Dietitians Jenna Braddock. She’s got an online Grocery Store Course to help you stock your pantry for Spartan success!

Mr.CEO is using NOW Foods products! I’ve got a special code for you to receive $10 off your nowfoods.com purchase of $40 or more (before taxes and shipping).

Use coupon code SHAWSIMPLESWAPS in the Promotion Code field at checkout. Offer only available on nowfoods.com. Offer valid January 1, 2020 through 11:59 PM CT December 31, 2020. Some exclusions apply. Limit one coupon code per transaction. Offer cannot be used on previous purchases. NOW Health Group, Inc. has the right to end any promotion at any time.

Air Fryer Cookies

January 29, 2020

Looking to use your air fryer to whip up something sweet? Then these Air Fryer Cookies are just for you! Not only can you make this healthy cookie dough into a cookie cake, but you can portion them into individual cookies as well. The possibilities are endless!

Have you baked yet in your air fryer?

If you haven’t, your mind is about to be blown away by how quickly your sweet tooth will soon be satisfied.

From making muffins to cakes and of course these cookies, there are very few things that your air fryer can’t whip up for you.

I’m not kidding! I even made two versions of a cheesecake (a keto one too!) for my Air Fryer For Dummies Cookbook coming out later this year.

Point being, if you want to venture out of the Air Fryer Meatballs (though delicious) and into something a bit more sweet, then your air fryer is ready for you.

How do I bake cookies in the air fryer?

Truthfully, it’s not much different than how you would bake them in the oven.

After you prepare the dough, you want to decide if you will bake them in an air fryer compatible pan as a whole (and then cut them into cookie slices) or single batch them.

Personally, I prefer baking them as a whole to save time.

If that’s your jam too, all you need to do is simply use an oven safe pan that will fit into your air fryer basket.

Line the bottom with parchment paper and then place the dough directly into the pan.

Flatten it with the back of a spatula and viola, it’s ready to go in to bake!

If you prefer to bake them in single serve portions, you will want to liberally mist the air fryer basket with an olive oil spray before placing them into the basket.

Personally, I don’t recommend using the parchment paper directly in the air fryer basket.

It can easily get caught up in the air circulation and potentially create a catastrophe!

Any advice to prevent scorching baked goods in my air fryer?

I learned the hard way, so let me break it down for you.

Since the air circulates in a smaller space and thus gets a bit hotter, you want to be careful not to burn the cookie dough.

My motto when it comes to baking in the air fryer is:

Take it low and slowwwwwww!

Trust me though, it’s not really that slow (you can spend your time taking cute photos of your kiddos sneaking bites of your recipe testing!)

This cookie recipe came together in under 15 minutes, so it’s not like you’ll be slaving away in the kitchen for hours or anything!

What variations can I make with these cookies?

Use these simple swaps to create a cookie that suits your taste buds in the moment!

Peanut Butter Cookies

Omit the milk, and swap the butter for peanut butter. Increase the peanut butter (melted) to 1/2 cup. Toss in peanut butter chips in place of caramel chips.

Oatmeal Raisin Cookies

Add in 1 teaspoon of ground cinnamon, and swap the caramel chips for raisins.

Basic Chocolate Chips Cookies

Swap the oats with all-purpose flour. Increase the butter to 1/3 cup and omit the milk. Toss chocolate chips in for the caramel chips.

White Chocolate Cranberry Cookies

Swap the caramel chips for 1/4 cup white chocolate chips and 1/3 cup of cranberries.

ENOUGH DROOLING! Pin the recipe now and whip them up later!

Print Recipe

4.19 from 16 votes

Air Fryer Cookies

A healthy, simple and delicious cookie recipe to prepare in the air fryer with 4 simple variations to try!

Prep Time10

Cook Time15

Total Time25

Course: Desserts

Cuisine: American

Servings: servings

Calories: 181kcal

Author: Liz Shaw

Equipment

Air Fryer

Ingredients

1 cup old fashioned oats
1 cup whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1/3 cup brown sugar
2 tbsp butter melted
1 tsp vanilla extract
1/4 cup milk
1 large egg
1/2 cup sea salt caramel chips

Instructions

Preheat air fryer to 330 degrees F.
To a small bowl, mix together oats, flour, baking soda and salt. Set aside.
In a larger bowl, whisk together brown sugar, melted butter, vanilla, milk and the egg.
Slowly fold the dry ingredients into the wet until evenly combined. Fold in the caramel chips.
Line the bottom of an air fryer safe baking pan with parchment paper. Scoop the cookie dough into the pan, using the back of a spatula to evenly smooth the dough in the pan.
Place in the air fryer basket and cook for 15 minutes (or until top is brown and toothpick inserted comes out clean.)
Remove carefully and serve warm.
Store in an air tight container on the counter for up to 5 days or freeze for up to 3 months.

Nutrition

Oatmeal Peach Cobbler Bake

January 29, 2020

Tired of the same old oatmeal? Then this Oatmeal Peach Cobbler Bake is just what the doctor ordered! For just 180 calories and under 5 grams of added sugar, you won’t regret adding this recipe to your weekly routine!

Are you team cobbler or crisp?

Truthfully, I’m team both (I have a major sweet tooth!)

But, for those wondering what the difference is between the two, let me help you out.

A cobbler is more cake-like in consistency.

A crisp is similar to a crumble, in which fruit is topped with a crunchy, toasted topping.

I wanted to show you how you could lighten up a traditional cobbler to have morning, noon and night, so this Oatmeal Peach Cobbler Bake was born.

How do you make a peach cobbler healthy?

Truthfully, you can do this multiple ways.

For this recipe, I’ve not only cut the sugar in more than half from a traditional recipe (just like these Gluten Free Brownies), but I’ve also lowered the total fat too.

But, I promise the flavor was not compromised!

First, by using a skim evaporated milk and wholesome peaches, I was able to naturally sweeten the cobbler without having to add loads of added sugar.

While I did include a few tablespoons of brown sugar for a typical American palate, I did make this without it too and it turned out just as super.

As you can see, my taste tester above had no qualms with this modification either!

If you prefer a different sugar source, you may consider swapping in date syrup or honey. Remember though, honey is still a source of added sugar.

Second, there was no need to use a pound of butter in here!

Since I combined the oats and flour together, a small portion of melted butter was used to create a delicious added layer of flavor that really shined through with the salt.

Can I make this peach cobbler with sweetened condensed milk instead?

You can, but let me be completely honest, you will increase the added sugar of this recipe exponentially.

The different between evaporated milk and condensed is that evaporated is pure milk with a majority of the water removed, leaving the natural milk sugars and proteins.

On the other hand, sweetened condensed milk is similar in the fact the water is removed, however it also has added sugar put pack in.

This is why when you read the nutrition facts panel the added sugar content is so high on sweetened condensed milk versus an evaporated milk.

Bottom line: if you want a very sweet and indulgent cobbler, go for the sweetened condensed milk. If you want a healthier option, opt for the evaporated!

Can I modify this to be vegan and gluten free?

Yes, you can and it’s actually really easy to do so for both dietary preferences.

To make this vegan, I recommend using either a vanilla soy milk in place of the evaporated milk and coconut oil in place of the butter.

To make this gluten free, be sure to use certified gluten free oats, and substitute either a gluten free flour blend or almond flour for the whole wheat flour.

What should I serve my peach cobbler with?

My favorite is to top this with a dollop of whipped topping if I’m enjoying it for a dessert.

For breakfast, I serve it with 1/3 cup of plain Greek yogurt to keep me a bit fuller for longer with the added protein.

Be sure to pin in this recipe for later!

Print Recipe

4.14 from 15 votes

Oatmeal Peach Cobbler Bake

A delicious, nutritious and hearty breakfast bake to enjoy morning, noon and night.

Prep Time10

Cook Time30

Total Time40

Course: Breakfast

Cuisine: American

Servings: servings

Calories: 185kcal

Author: Liz Shaw

Ingredients

2 cups old fashioned oats
1/2 cup whole wheat flour
1 tsp cinnamon
1/4 tsp salt
2 tbsp brown sugar optional
12 oz evaporated skim milk
2 tbsp melted butter
1 tsp vanilla extract
1 1/2 cups sliced peaches

Instructions

Preheat oven to 350 degrees F.
Combine flour, oats,cinnamon, salt and sugar in one bowl.
Slowly mix in the milk, butter, and vanilla until combined. Fold in the paeches.
Liberally spray the inside of an 8-inch by 8-inch baking pan with cooking spray. Pour batter into pan.
Bake for 30 minutes or until toothpick comes out clean. Serve warm with a dollop of whipped cream, yogurt or desired topping.

Notes

You can use canned, frozen or fresh peaches in this recipe.

If using canned, make sure to purchase the variety that is canned in 100% fruit juice.
If frozen, heat them for 20 seconds in the microwave before mixing into the cobbler.

Prefer to make these into muffins? No problem! Adjust cooking time to 20 minutes.

Nutrition

Air Fryer Meatballs

January 7, 2020

Step up your #GameDayEats with these Air Fryer Meatballs made with a tangy plum sauce! Can be made both gluten free and dairy free.

Air Fryer Meatballs - a healthy appetizer to enjoy for a crowd! #airfryerrecipes #airfryermeatballs

Are you new to the air fryer?

Then welcome to the coolest club on the block!

The air fryer is truly the perfect appliance to make your favorite eats and treats come to life in a matter of minutes.

From these Air Fryer Meatballs to Chocolate Chip Muffins, there is literally very few things the air fryer can’t make!

To kick off the first round of recipes for you to whip up in your air fryer, these meatballs are here for you.

The beauty of this baby is that it likely uses ingredients you already have on hand. #winning, I know!

How does the air fryer cook meatballs?

By circulating hot air around you food!

There are a few different models of the air fryer, but each one works pretty similarly.

The air fryer distributes hot air around the food in the basket and evenly crisps and cooks all edges of the food.

Depending on the type of food, it’s important to shake or flip the recipe during cooking to ensure that even crisp is part of the end result!

Is the air fryer healthy to cook with?

The air fryer is safe!

But, there are some tips to ensure you are preparing your food the safest it can be in your air fryer.

Purchase a BPA free plastic air fryer.
Do not spray cooking spray inside the fryer. Instead, use an olive oil mister.
Soak all starchy foods (i.e. potatoes, beets, etc.) in water for 30 minutes before cooking to help decrease the level of acrylamide formed during high temperature cooking.
Put produce in the air fryer! It’s not just for fried chicken and tots!

But, rest assured, this RDN is on board the air fryer train!

How can I modify these?

Don’t have panko?

Make your own breadcrumbs. Simply spray some olive oil on two pieces of bread and toss in the air fryer until toasted. Let cool and pulse in a food processor!

Prefer a different spice blend?

Use that instead!

Some of my favorites are taco, blackened, jerk and BBQ seasoning.

Need to be egg free?

Use a flaxseed egg in place of the large egg (more on that here.)

Can I make these fit my diet type?

Absolutely.

For a Keto diet, modify by:

Use full fat beef in place of the lean ground turkey.

Swap breadcrumbs for crushed pistachios or walnuts.

For a Whole 30 diet, modify by:

Swap breadcrumbs for crushed pistachios or walnuts.

For a Gluten Free diet, modify by:

Swap breadcrumbs for a gluten free option or oats.

Have a specific dietary need? Email me and I can help you!

Grab the recipe below and get your #GameDayEats on with us!

Print Recipe

5 from 3 votes

Air Fryer Meatballs

Step up your #tailgate eats with this simple recipe for Air Fryer Meatballs!

Prep Time10

Cook Time22

Total Time32

Course: Appetizer

Cuisine: American

Servings: servings

Calories: 40kcal

Author: Liz Shaw

Ingredients

1 pound lean ground turkey
1 teaspoon garlic powder
1 1/2 teaspoons smoked paprika
1/2 tsp black pepper
1/4 tsp salt
1 large egg
1/3 cup panko breadcrumbs
1/2 cup plum sauce
1 tablespoon chopped parlsey

Instructions

Preheat air fryer to 375 degrees F.
In a large bowl, combine turkey, garlic powder, smoked paprika, pepper, salt and the egg.
Mix together until all ingredients are blended together, then mix in the breadcrumbs.
Use a 1-inch scoop, scoop out the turkey mixtureand form into 24 balls.
Lightly spray the air fryer basket with cooking spray. Place the meatballs inside and cook for 10 to 12 minutes (or until internal temperature reaches 165 dgerees F.)
Remove from air fryer and top with parsley. Serve with sauce.
Enjoy!

Notes

Store turkey meatballs in an airtight container in the fridge for up to 5 days. Reheat in the air fryer at 400 degrees for 4 minutes.

To make in the oven: Preheat oven to 375 degrees F. Place on a baking sheet and bake for 20 to 22 minutes (or until internal temperature reaches 165 degrees.) Remove and serve immediately.

To make your own plum sauce, follow this recipe!

Nutrition

Healthy Waldorf Salad with Chicken

January 5, 2020

Looking to amp up your salad game this year? Then this recipe is just for you! Ready in under 10 minutes and fit to serve a king, this Healthy Waldorf Salad with Chicken is for you!

Healthy Waldorf Salad with Chicken - a quick fix, healthy salad recipe to bring into your regular routine! Easy to make in under 10 minutes and filled with protein and healthy fats! #healthysalad #freshsalads #weightlossrecipes

What is a Waldorf salad?

A salad that sounds super gourmet because it originated at the high class Waldorf hotel in the late 1800s but is perfect to prepare from the comfort of your home!

Crunchy apples, sweet raisins, heart-healthy nuts and more nestle into the lettuce bed before being tossed with a creamy dressing.

While many versions have surfaced over the years, the Shaw Kitchen took its own twist on this salad by creating this Healthy Waldorf salad below!

We enlisted the help of precooked chicken sausages to give it our own unique spin while amping up the protein and keeping time in check too.

How is this a healthier version?

I’m glad you asked!

Truth be told, there’s a back story on this. I came to know about Waldorf salads when I was working in high school at the Ronald Regan Library in their pub.

I used to prepare a similar salad that was sold in their grab and go cooler. But, since we were preparing this salad in large volumes, that also meant we were mixing 10 pound vats of mayonnaise nearly every 3 days.

Truly, if that doesn’t make your stomach turn, I don’t know what does!

It took me nearly 15 years before I could stomach mayonnaise again after that, and along the way I picked up a few simple swaps that made this healthier version come to life.

Read, it doesn’t mean it tastes like crap!

No, no way Jose!

This salad is still packed with flavor but uses 1/2 the mayonnaise of a traditional salad and instead gets that same creamy mouthfeel from Greek yogurt.

Tangy, high protein and all natural… YUM!

Can I make this Waldorf Salad for a larger group of people?

Yes, you sure can!

What I recommend is batching the recipe up to yield the number of people you’re expecting at the event.

For instance, if there are 12 people attending the event, I’d increase the portions of ingredients by 3 times to yield the 12 servings.

It’s simple, I promise!

And, the best part, you can prepare this a la carte, meaning keep the chicken to the side so it can satisfy you’re vegetarian guests too!

Can I make this vegan?

You bet!

Swap in a vegan mayonnaise for the light mayo and yogurt below.

Vegan mayo uses an oil based fat when making the dressing versus eggs found in traditional mayo.

Or, for a fun twist, swap in a creamy hummus instead (ps, just like I did here in this dairy free Tuna Salad recipe too!)

Replace the chicken sausage with garbanzo beans and the cheese with a vegan, soy based cheese.

Viola, a plant-based meal for your vegan friends too!

Alright, no more waiting, let’s make this Healthy Waldorf Salad now!

Print Recipe

4.86 from 7 votes

Healthy Waldorf Salad

A deliciously simple salad that is easy to make but can pass as gourmet! This Healthy Waldorf Salad is something everyone will enjoy!

Prep Time10

Cook Time6

Total Time16

Course: Lunch/Dinner

Cuisine: American

Servings: salads

Calories: 251kcal

Author: Liz Shaw

Ingredients

3 tablespoons light mayonnaise
3 tablespoons plain Greek yogurt
2 tablespoons red wine vinegar
2 tablespoons filtered water
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon sugar
4 each cooked chicken sausage links
6 cups chopped romaine lettuce
2 cups shredded green cabbage
1/4 cup finely shredded red onion
1/4 cup chopped walnuts
1/2 cup raisins
1 medium apple, chopped
2 ounces gorgonzola cheese

Instructions

Whisk mayonnaise, yogurt, vinegar, water, spices and sugar in a bowl. Set aside.
Heat chicken sausages in a castiron skillet for 3 minutes per side (internal temperature should read 165 degrees F). Remove and slice.
Assemble salad bowls evenly with lettuce, cabbage, and remaining ingredients.
Drizzle dressing oven the top and enjoy immediately.
If preparing for lunch, consider using a precooked deli chicken meat (nitrate free) in place of cooked chicken sausages. It will taste better cold!

Nutrition

Cajun Cauliflower Bites

December 15, 2019

Step aside Buffalo Wings… there’s a new player taking the field this fall! These Cajun Cauliflower Bites are the perfect addition to your game day eats or a fun afternoon with friends. Enjoy!

Cajun Cauliflower Bites - a simple keto and paleo approved snack. Easy to make and add your own favorite spices too! #cajuncauliflowerbites #CauliflowerBites

Do you like cauliflower?!

It seems like this is the new kale, and truth be told, I’m not one bit mad about this!

You see, I love a good simple swap, and with the versatility of cauliflower I feel like you can do so much with it!

Plus, it’s low carb and a great way to boost your intakes of dietary fiber.

Is the cauliflower trend going too far?

Truth be told, some of you may question my carb loving heart with this answer but in my professional opinion I’d say no.

Hear me out ok?

Cauliflower’s versatility has proved to be a great ingredient to use in those food items for those who need a gluten-free diet. From pizza crusts to crackers, cauliflower is everywhere.

No, I’m not going to say cauliflower pizza is better than regular pizza because I really love my gluten filled crust. But, I’m also not sensitive to gluten so there’s no reason for me to cut it out.

I’ve had my share of cauliflower products and must say, they are much better than I ever anticipated!

How can I cook with cauliflower?

From grilled cheeses to fried rice, cauliflower can help boost the nutrition content and lower the carbs for many of your favorite dishes.

For instance, my Italian Open Faced Grilled Cheese got a facelift with a cauliflower based crust!

And my infamous Turkey Meatloaf can easily be made with cauliflower instead of the grain in here to help bind it with an egg!

I also suggest adding it to chilis and sloppy joe’s to sneak in a veggie or two as well!

How do I make these Cajun Cauliflower Bites?

Honestly, it’s so easy! You just assemble your ingredients….

Then toss together, place on a sheet pan and bake!

Enjoy with your favorite dipping sauce, and even throw in some broccoli too if you want!

Alright, no more waiting! Checkout the recipe below and be sure to enter your email if you’d like to receive weekly simple swap tips!

Print Recipe

4.20 from 10 votes

Cajun Cauliflower Bites

An easy to make snack that's paleo and keto approved. It's gluten free too!

Prep Time10

Cook Time35

Total Time45

Course: Appetizer

Cuisine: American

Servings:

Calories: 50kcal

Author: Liz Shaw

Ingredients

1 head cauliflower
1/3 cup hot sauce
1 teaspoon melted butter or olive oil
1/2 teaspoon garlic powder
1/2 teaspoon thyme
1/2 teaspoon oregano
1/2 teaspoon dried mustard
1/4 teaspoon paprika
1/4 teaspoon cayenne
1/4 teaspoon onion powder
Dash salt black pepper

Instructions

Preheat oven to 425*F.
Wash cauliflower and remove stems.
Chop into florets.
Sprinkle with salt and pepper and place on a cookie sheet in oven for 10 minutes.
While baking, mix all spices and hot sauce together. Add in butter.
After 10 minutes, rotate and bake another 12 minutes.
Remove from oven and place in bowl.
Cover with sauce. Coat thoroughly.
Turn oven to broil setting.
Place back on cookie sheet and broil for 5-8 minutes (slightly charred).
Remove, cool and serve with a side of Ranch Dip!
(I used a Greek yogurt base with 1/2 teaspoon dry ranch powder-yum!)

Nutrition

No Added Sugar Chocolate Pudding

December 15, 2019

Craving something chocolately? This No Added Sugar Chocolate Pudding is a game changer for your chocolate fix!

No Added Sugar Chocolate Pudding - a simple recipe to satisfy a sweet tooth with no added sugar! #noaddedsugardessert #sugarfreedessert #healthypudding #chocolatepuddingrecipe

I know, it’s the moment you’ve been waiting for all week since I teased you Monday during that Chocolate Chip Amaranth Granola reveal.

If I had a red curtain emoji, I’d insert it here because this No Added Sugar Chocolate Pudding is truly Oscar Worthy.

Why?

Well, let’s start out with the basics. This No Added Sugar Chocolate Pudding comes in at just under 100 calories for 1/2 cup serving.

Is this healthier than other puddings?

It is!

This recipe gets even better, can you believe it? I didn’t think so!

To keep in line with the Dietary Guidelines recommendation to decrease our consumption of added sugars, I went ahead and nixed the added sugar on this recipe and instead sweetened the pudding with natural sugar from dried dates.

They released a pleasant sweet scent when boiled in the milk with the vanilla.

Don’t get me wrong though, they still do have sugar in them. But, in addition to natural sugars, they also pack fiber, vitamins and minerals.

That’s a lot more than regular sugar adds! Now, once heated, a quick run through the food processor creates an even consistency that flavors your entire pudding batch!

Talk about a stealth health move to make this No Added Sugar Chocolate Pudding, right?!

I won’t keep you any longer now that I’ve got you drooling…

Grab your spoon and dig into this No Added Sugar Chocolate Pudding with me!

Print Recipe

3.82 from 11 votes

No Added Sugar Chocolate Puddding

This no added sugar chocolate pudding is the perfect way to satisfy your chocolate craving in a healthy way!

Prep Time10

Cook Time20

Total Time30

Course: Dessert

Cuisine: American

Servings: – 1/2 cup servings

Calories: 100kcal

Author: Liz Shaw

Ingredients

3 tablespoons cornstarch
2 tablespoons unsweetened cocoa powder
2 teaspoons vanilla extract
1/8 teaspoon salt
1 large whole egg
1 large egg yolk
2 1/2 cups milk
1.25 oz dried dates 38 grams, about 5 small dried dates, finely chopped
1 tablespoon organic cane sugar optional

Instructions

In a small bowl, mix together cornstarch, cocoa powder, vanilla, salt, eggs and 1/2 cup milk until just combined with a whisk.
Transfer mixture using a spatula into a small saucepan set on medium heat.
Gradually add the other 2 cups of milk into the saucepan.
Now, it’s time to add those dates!
Place chopped dates into milk and stir with a wooden spoon.
Continue to heat for 4-7 minutes over the low to medium heat, stirring frequently with the wooden spoon.
Once the pudding mixture begins to coat the back of the spoon, remove from heat and pudding will continue to set. Be careful not to leave it on the heat too long, it will significantly firm up once removed from the heat source.
Set aside for 10 minutes.
Before placing into the refrigerator to complete cooling, take your immersion blender or food processor and pulse finely the pudding to create an even consistency from those dates.
Store in an airtight container until ready to serve!
Feel free to top with your favorite fresh fruit, granola or insert into a pie crust- the possibilities are endless!

Notes

If you really have a sweet tooth, I suggest adding the 1 tablespoon of organic cane sugar to make this a little more appealing to your sweet tooth!

Nutrition

Pros and Cons of the 10 Year Challenge

December 11, 2019

If you’ve seen the social media 10 year challenge floating around and have felt mixed feelings, then this post is for you. As a mom, registered dietitian and recovered anorexic, I’m sharing my personal feelings on the pros and cons of the 10 year challenge. But, I’d love to hear yours too! Read on to join the conversation.

Pros and Cons of the 10 Year Challenge - A mother and dietitians look at the social media challenge for those on the fence. #10yearchallenge

What is the 10 year challenge?

Alright, if you’re new to this challenge let me fill you in.

The 10 year challenge started when we entered the new year in 2019 with the goal to serve as:

“A wholesome, socially acceptable way to brag about how hot you used to be, how hot you are now, or how hot you were and continue to be.“

While you can certainly insert any word you want above for “hot”, the premise is the same.

It’s a way to show your followers (be it if you’re an influencer or social media user) the changes you’ve encountered physically over the last decade, with the added opportunity to caption it with real life, inspiring (or not) details on what has unfolded over the last decade.

What are the pros of the challenge?

Fun and Socialization

Yes, it sounds silly, but pending the caption and images, the challenge can actually be a great way to elicit fond memories of accomplishments you’ve had over the last decade.

Perhaps an old friend who knew you then chimes in and you reconnect.

Motivation and Inspiration

Maybe a follower who needed to hear a wise word of encouragement saw your post and now feels inspired to be their own true self in 2020.

Or, maybe it has empowered you to shift your own mindset, regroup and refocus on what truly matters to you in the next decade.

The 10 year challenge has the opportunity to be used as a motivational post to inspire, encourage and demystify many societal norms.

What are the cons of the challenge?

Google this and I guarantee you’ll find a plethora of cons not listed here. But, here are the top ones that I found interesting. I’ll save my professional and personal opinions for the next section!

Privacy Infringement

If you’re as shocked as I was with this one, rest assured even CBS is reporting on it.

Think about how Facebook knows when you’ve been in a picture that you are not even tagged in and asks

That same facial recognition software could be getting an update as artificial intelligence uses the data from this challenge to fine tune their systems.

This isn’t to alarm you, but remind you when you post any photo on social media or the web, it can be used for a plethora of things we may not even be aware of.

Depression, Anxiety and Feelings of Low Self-Worth

Okay, this isn’t just for the 10 year challenge social media campaign, but rather generalizable to social media overall.

Research has consistently found (specifically in adolescents) that social media causes feelings of depression, anxiety and low self-worth.

Whether it’s counting likes or followers, it’s no wonder why social media can do a number on mental health.

Plus, there is also the comparison game that comes with social media. Whether it’s comparing yourself to another or comparing yourself to the person you once were, both of these can be detrimental to your mental health.

How do I feel about the 10 year challenge as a healthcare professional?

To be honest, I have mixed feelings.

Part of me in the business, entrepreneurial sense loves to see the motivational and inspiring posts of colleagues who’ve taken risks and beaten odds over the last decade.

Seeing their hard work pay off, overcoming challenges and finding their joy is so special to me.

On the other hand, the eating disorder specialist in me (I have a specialization in Eating Disorders and Obesity from a graduate certificate program I completed back in 2011) cringes.

I fear for the young teens seeing the images of those they idolize and feel they must change themselves to fit a different mold.

I worry about the peers who are just starting out, longing to achieve their break and comparing themselves to those who are more advanced in their careers. I want to remind them that….

Comparison is the thief of joy.

I know first hand how that can feel, and want to remind them (and myself) that our accomplishments be small or large are things to embrace.

How do I feel as a mother?

Terrified.

I think that’s the best word to describe my feelings around social media and like challenges that will continue to pop up.

To be honest, when we found out we were having a girl I was so scared.

It’s not to say body image and eating disorders don’t occur in the male population, but rather the genetic predisposition my daughter has given my prior experience with anorexia nervosa makes me anxious about any comparison pictures and challenges .

Perhaps it’s because I’ve been so honest on how I struggled with significant weight gain while going through infertility treatments that I initially cringed when I started lining up and comparing my 10 year photos.

Then, I sat with that feeling.

I let the memories flood my brain. Some that made me cry, some that made me laugh, and some that made me sigh.

I’ve chosen not to share the side by side on social media but am going to share two photos here in hopes that one person sees this an it makes that positive impact we’ve chatted about above.

Liz Zabel – 2009

I was a new grad student in a new state where I didn’t know a soul.

I met Mr.CEO that first weekend I moved to town and boy did life take a great turn for the best!

But the “best life” was also possibly the worst for my health, as I never admitted until this very moment as I look back at photos that I was spiraling downhill into my prior anorexic, over-exercise tendencies.

As a newbie to town, grad school, a dietetic internship and new job, I found myself strapped for time like most students.

I found comfort in exercise that turned unhealthy.

Though I swore I was doing everything “for my health”, I’d hit the gym at 3:45 am before commuting an hour for my internship, then going to school, then work, then finally sitting down to start my homework.

I barely slept, I didn’t eat enough, and I thought a size double 00 was something to be proud of.

Note, your size does not dictate your worth!

Sure, I was cruising through school, my internship, work was “great” and I had the best man I could have ever asked for, but I will always wonder if those years of such unhealthy habits with stress and exercise played a big role in my infertility.

I know many healthcare professionals who are dietitians can also relate, but sometimes the things we are so passionate about learning can become an unhealthy way to cope through the program.

If you or someone you know it struggling with this, reach out for help. Visit NEDA.

Liz Shaw – 2019

This is me last week. My loving husband graciously took a picture of me after I got back from filming a broadcast TV segment.

Yes, I’ve been working as a media dietitian for over 5 years and I’m so proud of the small 6 figure business I’ve built.

It was a tough start.

I had some really exciting jobs. I had some jobs where I was demoralized because I was a 25 year old female outworking the male supervisor. I’ve had jobs where they used my title and appearance as a sex symbol to get investors, in which I quickly left after realizing the above.

What I learned from the last decade of work experiences is that:

You have to keep forging forward with your dreams. When you know what you want, you can and will make it happen. Let your passion guide your spirit and give yourself grace, time and encouragement.

I didn’t lead with this, though this is by far my biggest accomplishment in the last decade: becoming a mom.

The last decade taught me to never lose hope as Mr. CEO and I spent almost half of the decade yearning to hear mama and dada called in our hallways.

My journey with infertility taught me so many things, but most importantly to slow down.

To embrace the unfortunate curves life throws at us and find the blessings hidden within them.

The friendships formed, the relationships that have been strengthened and the miracle baby that finally found her way into our empty nest will forever remind me of the beautiful and messy rollercoaster ride that a decade can provide.

Now, I’m also constantly questioning if I’m doing enough, challenging myself enough, and am kind enough.

I’m wondering all the time if I’m modeling the person I want H to become.

I struggle weekly (okay daily) with the changes my body has seen, and the new curves and dimples it has.

But, you know what.

At the end of each day I know with all my heart that woman up there in the 2019 photo is the woman I was meant to become.

Now, I’d love to hear from you and your feelings on the 10 year challenge!

9 Foods to Lower Cortisol Levels

December 4, 2019

Have you been told you have high levels of cortisol? Then this is the post for you. Find out the 9 foods to lower cortisol levels below by guest author Michael Murdy.

9 Foods to Lower Cortisol Levels - Use whole foods to help reduce your stress hormone levels to promote weight loss, heart-health and more! #foodstoreducestress #lowercortisolwithfood #cortisolandfood

How to Lower Cortisol

First things first, if you’re wondering what cortisol is, check out this post.

Now, finding a balance with cortisol is a journey. It’s not an overnight shift.

Here’s a list of actionable steps you can take to lower cortisol and experience immediate results…

Relaxing
Sustaining a Social Life
Engaging in Fulfilling Hobbies
Exercising (in moderation)
Taking Vacations
Meditation
Working a job you love

An admirable list of goals, right?

But obviously these transitions don’t happen overnight, and that’s ok.

It takes time.

But if we’re going to start anywhere, best start from the ground up…

And nothing is more foundational to our livelihood than the very compounds that allow our bodies to function: FOOD!

Can Food Completely Reduce High Cortisol Levels?

Probably not.

Food is a critical factor, but over stressing and under-sleeping are right up there too.

The cumulative effect of making healthy decisions for ourselves is what’s going to have the greatest effect on our hormone levels.

The diet is just the most influential and immediately implementable way of starting to lower cortisol levels.

Foods to Lower Cortisol

Here is a list of foods you can implement into your diet to naturally decrease cortisol levels.

Fermented Foods/beverages:

The newly discovered influence of the gut microbiome on our health makes fermented foods a great place to start.

Some fermented foods, like fermented milk, have proven to decrease salivary cortisol levels in the body.

For a non-dairy substitute, you can also try something a little tastier like kombucha. Robust Kitchen wrote a comprehensive article on the ingredients of kombucha. You can refer to this article to see if kombucha is a good fit for you.

Dark Chocolate

Ahhh the “wine” of chocolate. Chocolate has accrued a lousy reputation over the years with all the refined sugar and junk we’ve put in it. But dark chocolate is the natural, unadulterated cocoa powder that still has its primal nutrition.

In a controlled study, A group of men were either given a placebo or dark chocolate before confronted with a psychological stressor. The dark chocolate eating group experienced a much more “blunted” cortisol level reaction.

So stuff a bar of your favorite dark chocolate in your purse or brief case for those unpredictably stressful situations.

Related Recipe: Dark Chocolate Sriracha Turtles

Bananas and pears

I don’t think there’s any surprise here. Fruit has long been praised for its fiber, sugar and phenol content. Try fitting a pear or banana into your diet daily, especially if you exercise often. (other fruits will probably have a similar impact. The study below just involved pears and bananas)

In a controlled study, Cyclists were given a banana, a pear or water before a race. The cyclists who ate pear or banana before their ride rode faster and with lower resulting cortisol levels.

Related Recipe: Tropical Fruit Salad Recipe

Black or Green Tea

Like dark chocolate, green and black tea are full of polyphenols. These are thought to have positive impacts on health and may contribute to lower cortisol levels.

In a controlled study, 75 men were either given black tea or a placebo tea for 6 weeks. All men were put through a stressful task and cortisol levels were measured thereafter. The black tea drinking group experienced “lower post-task cortisol” than the placebo group.

Complex Carbohydrates:

Cortisol is secreted when blood glucose levels drop below a certain threshold. Complex carbohydrates break down in the gut gradually and dissolve into the blood slower. The slower blood sugar reduction means less cortisol spikes throughout the day.

Some examples of Complex Carbs: Vegetables, brown rice, quinoa, sweet potatoes, yogurt, whole wheat pasta, vegetables.

Some examples of Simple Carbs: Candy, ice cream, white rice, white pastas, and fruits (problem only when eaten excessively)

Related Recipe: Gluten Free Quinoa Salad

Prebiotics

If the organisms in fermented foods can help lower cortisol, then providing them with their proper nutrition may do some good as well. Prebiotics are nutrients to help promote proliferation of generally- accepted “good” gut bacteria.

In a controlled study, 45 volunteers were given a prebiotic supplement or placebo supplement. The prebiotic group had a lower cortisol level upon awakening than the placebo group.

Related Recipe: Sweet Potato Pie Greek Yogurt

Water:

I don’t think there’s a single system in the body that doesn’t somehow rely on proper hydration. Water plays a critical role in just about every metabolic process in our body. So, make sure and stay hydrated to support lower cortisol levels.

In a controlled study of 9 runners, runners who hydrated had lower levels of serum cortisol before and after their run.

High Omega 3 Foods:

Omega 3’s are unsaturated fats commonly found in fatty fish, nuts and seeds. Our body cannot produce omega 3s, and thus must obtain them from our diet! Omega 3 deficiencies are extremely common and maybe to blame for a lot of the health issues we experience.

These fatty acids are fantastic for brain health as well as keeping cortisol levels at bay. Try implementing some fatty fish into your diet at least once a week. If you’re not a fan of fish, you can also substitute for seeds, nuts, or high quality fish oil supplements.

Related Recipe: Homemade Fig Jam with Chia Seeds

Nutrient Dense Food

Nutrient deficiencies can cause unwanted inflammation in the body. Chronic Inflammation leads to a myriad of side effects, one of them being higher cortisol production.

Working with a dietitian can help to make sure you’re getting all the essential vitamins and nutrients you need to help balance inflammation. Here are some other nutrient rich foods to consider…

-Liver

-Kale

-Fish

-Blueberries

-Eggs

Can supplements help to lower cortisol?

They sure can. But, a food first approach is always warranted. Your body actually absorbs food sources best!

But getting the right nutrients everyday can be challenging.

Here are some supplements to help bridge the gap between you and your cortisol lowering diet.

Fish Oil Supplement (Make sure it has Omega 3s on the nutrition label)

Probiotic Supplements

Prebiotic Supplements

Curious still about cortisol and how it works?
Then check out the post here!

What foods should I avoid to improve my cortisol levels?

Great question. A few food items to limit or eliminate include:

High Sugar Foods

Foods high in sugar cause rapid fluctuations in blood glucose levels which can lead to a cortisol-secreting rollercoaster.

Replace highly refined sugar with more fruit. Fiber is thought to slow down the blood glucose uptake which could ultimately lead to less frequent cortisol spikes.

Caffeine

The body responds to caffeine by secreting high levels of cortisol. This can be especially problematic later in the day when your cortisol should be lowering and getting your body ready for rest.

If you’re a caffeine drinker, try setting a time in the day where you stop drinking caffeine. This can dramatically help lower cortisol levels and lead to improved sleep quality.

Alcohol

Frequent alcohol consumption can lead to hypertension and higher cortisol levels. It can also lead to other medical conditions effecting the heart, liver, and other vital organs.

Lower Quality Carbohydrates

To reemphasize, eating easily digestible carbs raises and lowers blood glucose levels very rapidly. As blood glucose drops, cortisol is secreted to initiate gluconeogenesis (aka, the process of the formation of new glucose to provide your body fuel.) Doing this throughout the day can keep your cortisol levels high.

What is Cortisol?

December 4, 2019

How does cortisol relate to stress?

If you’ve asked yourself these questions, then this series of posts are for you. Discover what the stress hormone is, its importance in the body, and why cortisol gets a bad rap by guest author Michael Murdy.

What is Cortisol? A deep dive into what cortisol is and why it's important in the body? With information on how stress and cortisol interlink. Info for how to manage levels naturally linked. #cortisol101 #loweringcortisol

What is stress?

Stress is undoubtedly a useful response in certain circumstances warrant it. Just think about the last time you prepared hard for a project? Exam? Race?

What did you feel inside your body?

Likely, it was a strong rush of adrenaline coupled with perhaps an uneasy stomach, red skin, and heaven forbid, a little nausea too?

While that may be a normal reaction for you, what happens when we carry this kind of stress around on a daily basis?

Or…

What happens when we have a small amount of stress all the time?

Well just like anything in the body, overstimulating something good can ultimately make it bad.

Overstressing, for example, can lead to drastically higher cortisol levels in the blood. Consistently high cortisol levels can wreak havoc on the body’s homeostasis and leave you feeling tired, overweight, and anxious.

Thankfully, there are actions we can take to help balance our cortisol and get it back to its optimal level. Although there are surely countless ways to lower cortisol, it’s probably best to start with the most fundamental.

The food we eat.

The diet is undoubtedly one of the pivotal ways we can bring our cortisol levels back to normal. But, before we can get to those foods you need to eat, we need to define what cortisol is.

What is cortisol?

For the sake of keeping this post at a reasonable length, let’s keep it simple. You don’t need to thoroughly understand cortisol to know how drastic of an effect it can have on your life.

Here are the basics…

Cortisol is a hormone that is critical for proper immune, metabolic, and blood pressure regulation.

What are hormones?

Hormones are the ultimate messengers of the body.

Since organs cannot physically move and communicate with other parts of the body, they send messengers (hormones) into the blood stream to transmit information for them.

Simplified Hormone Process

Step 1: Body experiences stimulus

Steps: Glands get the signal from various parts of the body.

Step 3: Glands secrete hormone into the blood

Step 4: Hormone binds to receptors throughout the body and body’s systems respond. (specific example below)

Cortisol in Action

Cortisol (and every hormone for that matter) has countless jobs in the body. Jobs that we still have yet to completely map out.

But let’s look at a common scenario to familiarize ourselves with how cortisol is crucial to our survival.

Your placed in a high stress situation! It can be life threatening or trivial, but ultimately you interpret it as a serious matter.

The brain senses your distress and sends signals throughout the body. Eventually, your adrenal glands get the signal and begin to secrete cortisol into the blood.

The cortisol binds to receptors throughout your body, which all respond in their own unique way to give your body exactly what it needs for optimal performance and survival.

Ever heard the story of the 100lb mom who effortlessly lifts a car to rescue her babies from danger?

Well cortisol, amongst other hormones, are the primary reason this seemingly impossible event can take place.

Why the Bad Stigma with Cortisol?

So if cortisol is such a critical component of our body, why does it have such a negative stigma attached to it?

Well, when cortisol is secreted in excessive amounts throughout the day, it can lead to some serious side effects. Side effects that can wreak havoc on your body without you even knowing about it.

So what causes high cortisol?

-Eating unhealthy foods

-Not exercising

-Over-exercising

-Overstressing

-Lack of Sleeping (quality or quantity)

-Smoking

-Inflammation

-Mineral/vitamin deficiencies

This is not an exhaustive list, but a good baseline for some of the major risk factors in chronically high cortisol levels.

So how do consistently high cortisol levels affect us?

What Do Cortisol Imbalances Do to the Body?

Let’s look at some of the ways high cortisol levels can affect the body.

(Lower cortisol levels are far less common but can also lead to some pretty serious symptoms. If you think you might be suffering from lower cortisol levels, make an appointment with your doctor to get the proper blood work done.)

Consistently High Cortisol Symptoms

Compromised immune system (slower healing)

Weight gain (usually uncontrollable)

Increased blood sugar (increases chance of insulin resistance and diabetes)

Acne

Fatigue

Irritability

The scary thing is a lot of us experience these life-crippling symptoms on a daily basis and WE HAVE NO IDEA what’s going on.

Self-diagnosing ourselves can be risky business. It’s always a good idea to see a doctor to make sure you cortisol levels are within a good range.

Curious how to naturally lower your stress levels?
Click here for those 9 foods you should be eating!

Vegan Snowball Cookies

November 16, 2019

Looking for a holiday taste that reminds you of home? These Vegan Snowball Cookies are the answer to your prayers then! Just like Grandma used to make with two-thirds less sugar and 100% vegan when made with a plant-based butter (like an avocado oil based!)

I know you’re here for the recipe, but please give me a minute to explain why these cookies are so special to the Shaw Kitchen. Food is a big provider of memories, and I firmly believe we need to stop and cherish them!

Grandma’s Snowball Cookies are without question the most memorable cooking recollection I have from my childhood.

She’d whip up around Christmas season and hands down, these little balls of joy could seriously brighten anyone’s day.

I remember so fondly how we’d gather in the kitchen and create a “winter wonderland” in sunny Southern California from the amount of powdered sugar we’d get everywhere.

Sure, I know my mom probably wanted to slap us for being so messy, but neither her nor my grandma would yell.

They just cherished the moment of sharing their passion of creating devilishly good food with us.

Over the last 5 years these cookies have remained absent from the holiday gatherings, largely in part due to my grandma’s passing (more on that here for those who’ve been here a while.)

But, my wonderful grandma did a VERY important thing when she realized her memory was fading quickly:

She gifted each one of the Zabel girls a handwritten Snowball Cookie recipe and wrote a kind, gentle note on the back.

Healthy Snowball Cookies - Vegan + GF Option, Less than 5 ingredients & filled with holiday cheer!

What I Need to Make this Recipe

How to Make this Recipe

(1) Preheat the oven. Then pulse walnuts in a food processor or high powered blender until a rough coarse powder is formed. Add the vanilla, sugar, melted butter and salt.

(2) Stir until combined.

(3) Add in the flour, then continue to mix until the dough looks like (4). It will be crumbly but when you use a one ounce scoop to portion into balls.

(5) If you’re having a hard time forming the balls, then add 1 teaspoon more of melted butter. Form into 16-20 balls, then place on a baking sheet sprayed with cooking spray and bake for 45 minutes.

(6) When baking completes, let cool about 10 to 15 minutes, then roll in powdered sugar.

Healthy Vegan Snowball Cookies process shots to make.

(7 + 8) Make sure to coat the entire cookie ball! Use a fork to help.

Repeat until all cookies are coated! I highly recommend storing in an airtight container with the extra powdered sugar to maintain freshness.

Then of course serve on a festive plate!

And dive in with a bite!

Recipe Notes

Here are a few simple swaps you can make!

If you don’t mind if vegan or not, then you can use any stick of butter you have.
Swap in a gluten free flour to make these gluten free. I haven’t tried with almond flour (it may be harder to form into balls), but a simple 1-1 gluten free flour mix works!
You can swap walnuts for pecans!
To add a fun twist, feel free to add in a teaspoon of pumpkin pie spice or the DIY gingerbread spice mix!

Can I make these ahead of time?

Absolutely! They stay fresh for up to two weeks on the counter or pop them in the freezer for up to 3 months.

I recommend transporting them in a container versus a sealed bag as you want them to stay in their ball shape and not crack or crumble!

Though, I highly recommend saving any crumbled pieces to top your parfaits for a fun, holiday treat! Or, let your eager toddler snack on them!

But be careful, they may steal a few more!

Other Healthy, Vegan Desserts You May Enjoy

If you liked this recipe, you’ll love these other vegan treats!

Gluten Free Vegan Chocolate Chunk Cookies
Chocolate Walnut Rugalach Cookies (made with a vegan pie crust)
Sweet Hummus Recipe

Print Recipe

4.94 from 15 votes

Vegan Snowball Cookies

These Vegan Snowball Cookies are a little taste of your grandmas cooking! Simple swapped with lower sugar and heart-healthy nuts, this vegan recipe is one you will feel great about enjoying!

Prep Time10

Cook Time45

Total Time55

Course: Dessert

Cuisine: American

Servings: snowballs

Calories: 150kcal

Author: Liz Shaw

Ingredients

2 cups walnuts finely chopped
2 teaspoons vanilla extract
1/4 cup plant based butter 1 stick
1/3 cup packed brown sugar
3/4 cup white whole wheat flour sifted
1/2 cup powdered sugar

Instructions

Preheat oven to 275 degrees F.
In a food processor, pulse walnuts for 10 to 20 seconds, until finely chopped.
Add to a large bowl, mixing in vanilla extract, nut butter, vegan butter and brown sugar. Stir for 2 to 3 minutes using a spatula.
Add in the sifted flour until uniform and mixture resembles a dough.
Portion into 1 tablespoon balls and place on a large baking sheet lined with parchment paper or sprayed with cooking spray.
Bake for 45 minutes.
Remove and let cool. Dust with powdered sugar. Store in an airtight container on the counter in extra powder sugar for about 10 days, or freeze for up to 3 months.

Nutrition

I’d love to hear what you think about this recipe! Did you make it!? Comment below and tag me (@shawsimpleswaps) on Facebook, Instagram, or Pinterest. I’d love to reshare!

Happy Baking!

Healthy Tuna Noodle Casserole

November 10, 2019

Craving a comfort classic but don’t feel like the heavy caloric load that typically coincides with that? Don’t worry, I’ve got you with this Healthy Tuna Noodle Casserole. High in protein, low in fat and half the carbohydrates you’d typically expect in a casserole, this recipe is for you!

Healthy Tuna Noodle Casserole is a simple, low-carb main meal the entire family will enjoy! Relive the homemade classic, made healthier! Can easily be made gluten-free as well. #tunanoodlecasserole #healthycasserole #seafood2xweek #tunarecipes

Are you on team Tuna Noodle Casserole?

Why I am certainly on team healthy tuna noodle casserole now, there was a time in my life I certainly was not.

Once upon a time, I lived in a house with my two sisters and mom and dad. One night my mom decided to make a Tamale Casserole that literally left my sisters and I ill.

I’m not sure if it was the smell, potential food poisoning or just my sisters and I being dramatic, but nonetheless, it scared me for life.

Anyways, after this debacle I swore off casseroles in any form.

Flash forward a decade to when I met Mr. CEO. A farm boy, true to his roots and in love with everything that resembled traditional comfort classic cuisine.

I knew I had to venture into the land of casseroles and thought why not start with something as far off from that dreaded Tamale Casserole as I can!

Enter, Healthy Tuna Noodle Casserole!

Is tuna noodle casserole really that healthy?

It can be!

Casseroles get a bad rap when you add the heavy cream, butter and fried foods (think tater tots, French fries, etc.)

While I’m certainly not saying you can’t enjoy those more decadent sorts of casseroles on occasion, for a Wednesday weeknight meal you may want something a bit more light and nourishing right?

Let’s chat about tuna!

Not only is canned tuna a great source of niacin, selenium and vitamin B6 and B10, it’s packed with protein and saturated fat free.

Plus, canned tuna in water is a convenient and affordable option to have stocked in your pantry.

How can it be low-carb and still have noodles?

Repeat after me:

Low-carb doesn’t mean no carb!

While we are still using whole grain pasta, we are amping up the nutrients from our veggie friends known as green beans!

Lower in carbs than a pasta, they add a fun twist to this classic casserole dish to lighten it up!

What else can I make with canned tuna?

Great question! While I highly suggest trying this Healthy Tuna Noodle Casserole recipe, you can certainly try out my top 3 favorite canned tuna recipes here:

Dairy-Free Tuna Salad
Protein Packed Toast (aka, just top and season it on your favorite bread.)
Avocado Ranch Tuna

Okay, no more waiting! Let’s dive in!

Print Recipe

4 from 11 votes

Healthy Tuna Noodle Casserole

This healthy tuna noodle casserole is quick and easy for a weeknight! Plus, it can easily be made gluten-free and is naturally low-carb!

Prep Time20

Cook Time45

Total Time1 5

Course: Entree

Cuisine: American

Servings: bowls

Calories: 275kcal

Author: Liz Shaw

Ingredients

1 cup dry whole wheat macaroni pasta
1/2 tsp salt
2 bay leaves
1 tbsp extra virgin olive oil
1/2 medium onion chopped
1 cup mushrooms chopped
2 cloves garlic minced
18 ounces tuna in water approximately 3 cans
1 tsp black pepper
1 tsp cayenne pepper
1 large egg
4 cups green beans chopped & frozen
1 1/3 cups skim milk
3 tbsp cornstarch
1/2 cup panko

Instructions

Preheat oven to 400 degrees F.
Place a medium pot over high heat on the stove. Once water is boiling, add the salt to the water, stir, then add in pasta, and bay leaves. Cook the pasta according to pacakge instructions.
Meanwhile, heat olive oil over medium heat in a frying pan. Stir in the onions, mushrooms, and garlic. Cook 4 to 5 minutes. Turn off the stove and strain the pasta. Set both aside.
In a large bowl, add the tuna, spices, and the egg. Mix together with a fork to break up the tuna and combine the spices with the egg and tuna. Stir in the noodles, cooked vegetables, and green beans.
In a small bowl, mix the milk with the cornstarch. Pour on to the top of the large bowl and mix together.
Spray a 9×13-inch baking dish with cooking spray and add the tuna noodle casserole.
Top casserole with panko and cover with aluminum foil.
Place in oven and bake for 30 minutes.
Turn down heat to 350 degrees F and bake for an additional 15 minutes.
When cooking completes, serve immediately.
Store leftoevers in an airtight container in the refrigerator for up to 5 days.

Notes

To make recipe gluten-free, sub in GF pasta.

Nutrition

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