Spent some time in Duluth last week. Did all the things but more importantly ate a bunch of tasty food with friends and family because that’s my jam. #dietitianeats #duluthmn #fourthofjulyfood #foodie

Food trucks. This is the way. #dietitianeats #foodtrucks #gyro #messysandwich

It’s been a minute since I posted here… rest assured I’m still out here grillin’ #kabobs #getgrillin #cookonceeattwice #mealprep

Ate some really tasty food at the MN state fair this week. Flexible dieting at its finest! The best thing I ate was the fried chicken biscuit sandwich from @luluspublichouse I’ve never had a biscuit so flakey! #dietitiansofinstagram #flexibledieting #mnstatefair #mnstatefairfood #friedchicken #delcious

Shout out to kabobs, one of my favorites in the summer. Such an excellent way include some protein and produce on the plate. I’ve been doing kabobs every week with this hot weather here are my dieititan kabob tips: 1. Buy some reusable metal kabob skewers. They’re super cheap and will last forever. 2. Use kitchen shears to cut your chicken (or protein of choice) into nice evenly cut chunks. Kitchen shears are so underrated! 3. Marinate your protein. I typically add my diced chicken to a bowl with avocado oil and whatever seasoning blend is on hand. When in doubt I love garlic, salt and pepper. Marinade for at least an hour. 4. Aim for at least two colors of veggies… different colors =different nutrients 5. Don’t forget other food groups. Balance the meal out with a starchy side like roasted potatoes or my favorite cilantro lime rice 6. Rotate kabobs 3-4 times during cooking. I like to do a quarter turn every 4-5 mins. 7. Plan ahead. Kabobs are simple but time intensive. Chop the peppers, onions and meat the day prior so you can assemble quickly on cook day. 8. Pick a pattern. I like protein, veggie1, veggie 2, then repeat. 9. Use cooking spray. Those lean meats and fat free veggies will stick to the grill and dry out. Fat is flavor. Marinading the meat makes a big difference too. 10. Remember cooking times may vary. If your cooking foods with very different cooking times (such as chicken and cherry tomatoes) consider keeping the same food on one skewer. I find 1-2 inch chicken chunks go well with bell peppers, onions and/or zucchini on the same skewer What’s kabob tips am I missing here? #kabobs #dietitiansofinstagram #proteinrecipes #produce #getgrilling #healthygrilling #mealprep

Can never go wrong with stir fry! Prepped one of my absolute favorites this weekend and stumbled upon some great outdoor lighting. My wife found this simple Thai peanut stir fry sauce recipe years ago and we love pairing it with whatever protein and seasonal veggies we have on hand. This time chicken, bell peppers, carrots and pea pods. Give it a shot! Thai peanut stir fry sauce: 1/4 cup soy sauce of choice 3 tbsp natural salted peanut butter 2 tbsp honey 1 tsp sesame oil 1 tbsp grated ginger 3 tbsp water 1-2 tbsp corn starch Stir fry: ~1 tbsp avocado oil 1 pound boneless skinless chicken, cut into chunks or strips 3 cups broccoli florets 1 cup shredded carrots 1 bell pepper, julienned (Optional): pea pods, onions, more bell peppers etc ~1/4 cup crushed nuts like peanuts or cashews 1. Which sauce together but combining soy sauce, peanut butter , honey, sesame oil, ginger, corn starch and water. 2. Use kitchen sheets to cut chicken into chunks or strips. Preheat skillet to medium. Add 1 tbsp avocado oil and cook chicken until browned or about five minutes. Set aside 3. Add chopped veggies to pan with additional tbsp of oil. Cook until tender. Add splashes of water throughout to help cook veggies without sticking to pan 4. Add chicken and sauce back to pan. Stir everything together and let sauce simmer until the corn starch thickens the sauce, about 2-3 mins. 4. Pair with your favorite starch like rice for a balanced meal or two or three 😋 #dietitianeats #dietitiansofinstagram #recipeoftheday #stirfry #mealprep #peanutbutterrecipes #leftovers

Time for my favorite Buffalo chicken dip in the instapot. NFL draft this weekend called for a seasonal favorites and I couldn’t think of a better recipe to make my first reel with: Ingredients: ~2 lbs shredded chicken breast 1/2 cup Frank’s red hot Buffalo sauce 1/2 cup ranch dressing of choice 8 ounces cream cheese, cubed ~2 cups of shredded cheese. I like cheddar and mozzarella Directions: 1. Cut chicken into big chunks and add to pot with splash of broth. Cook on high pressure for ~30 mins. 2. Chicken should be fall apart tender. Shred with two forks (may need to strain some liquid out of pot) 3. Add in the cream cheese, Buffalo sauce, ranch and shredded cheese. 4. Mix until everything is melted and combined. May need to turn the pot to “warm” to get everything melted. Serving tips: ✅Pair with cold, crunchy veggies like celery, tomato, and cucumber ✅Add to whole grain wrap or pair with whole grain crackers for some fiber ✅tortilla chips (addictive AF you’ve been warned) ✅Enjoy hot or cold for source of protein and fat #dietitianeats #mealprepmonday #buffalochickendip #chickenrecipes #proteinrecipes

Freezer bag honey garlic chicken and veggies compliments of past Ryan. Freezer meals are one of my favorite meal prep strategy for when life gets busy (it always does) or after traveling. I defrosted a bag in the fridge and threw it in the crockpot while at work yesterday. Came home, added in some fresh green beans and had my balanced meal I can eat two or three times. So much of nutrition and improving our habits is all about mindset and planning ahead. I love to talk to my future self while meal prepping.… “You’re welcome future Ryan… I got you man.” Anyone else do this? Just me? Try it sometime! #dietitianeats #mealprep #freezerbagmealprep

Feeling refreshed after a week in Florida. As is tradition, I sought out as much fresh seafood as I could and managed to whip together some fun meals too. Focused on staying away from the phone and relaxing as much as possible ✅💯

Fresh stone crab!… Today’s post workout protein. Can’t get enough fresh seafood visiting my folks in Florida. So good dipped in honey mustard #dietitianeats #stonecrab #freshseafood #marcoisland

Nothing wrong with a meal short cut here and there to helps you stay on track… especially when we find a sneaky sources of protein and fiber. Exhibit A lentil pasta. I swear by this stuff and I can’t get enough of this banza Mac and cheese. Threw together a 20 minute meal with ground meat, bell peppers and taco seasoning (chili mac I suppose). The next week I threw in some frozen broccoli and extra cheese. So good and kept me satisfied. #dietitianapproved #dietitianeats #dietitiansofinstagram #macandcheese #lentilpasta #cheese #fiber #mealprep

New recipe night! Shrimp stir fry by @fitfoodiefinds Turned out beautiful and, better yet, I managed not to over cooked the shrimp 👌🏻 Stir fry is always a go to for me. Quick and easy meal prep with solid protein and fiber. Loved the suggestion of making the sauce in a mason jar to mix together before pouring in the pan at the end. This recipe was nice and salty with a hint of spice just like me after my wife beats me in fantasy football 🥲… proud of you @e_ziolkowski 😂 #dietitianeats #dietitiansofinstagram #stirfry #shrimpstirfry #mealprep

High protein pasta salad 🔥🔥🔥 Made this up in the fly and it turned absolutely delicious. Swapped in lentil/chickpea pasta to amplify the protein and fiber while being gluten friendly for my wife. Pleasantly surprised how well my lentil noodles held up in the salad. Included some color from the fresh produce and a nice flavor profile from the Italian dressing, feta cheese and a little pepperoni. Next time I think I’ll add in a little diced bell pepper for more color and crunch. If you’re looking for a sneaky vegan protein source, don’t forget lentil pasta. Lots of new brands on the market and you can find them at almost every grocery store now. This recipe came to ~18 grams of protein per serving (per 1/6th of recipe). Here’s how I made it: 1 box cooked lentil pasta (my box was ~9 ounces) 8 ounces crumbled feta cheese 1/4 - 1/2 cup Italian dressing (to taste) 12 Pepperoni slices cut into strips All the chopped tomatoes, cucumbers and bell peppers you care for ✌🏻 #dietitianeats #dietitiansofinstagram #lentilpasta #chickpeapasta #pastasalad #highproteinrecipes #italianpastasalad #glutenfreerecipes #flexibledieting

In honor of the NFL season kicking off tonight it’s time I share my Buffalo chicken dip. One of my absolute favorites this time of year makes me think of fall and football. My fantasy football leaguemates know this recipe well: 🔥~2 lbs shredded chicken breast 🔥1/2 cup Frank’s red hot Buffalo sauce 🔥1/2 cup ranch dressing of choice 🔥8 ounces softened cream cheese 🔥2 tbsp sour cream 🔥~2 cups of shredded cheddar and monterey jack cheese 1. Cook chicken in slow cooker or instant pot with a little chicken broth. Cook until it’s fall apart tender and shred. 2. Set aside ~1/2 cup shredded cheese and cut softened cream cheese into chunks 3. Combine all ingredients in casserole dish or cast iron skillet. (Save some shredded cheese to add on top at the end). 4. Bake at 350 for 15 minutes or until all cheese is melted and edges are bubbling. Stir everything together. 5. Top with extra cheddar cheese and broil on high 1-2 minutes or until cheese is golden brown. Enjoy with your favorite dippers. The dietitian play for a high calorie dip is to pair with fresh veggies but hey you can’t go wrong with a few tortilla chips too… why not both? 😁 #dietitiansofinstagram #dietitianeats #buffalochicken #buffalochickendip #gamedayeats #glutenfreerecipes #highproteinrecipes #flexibledieting

Air fryer salmon salad on the menu tonight. ✅ high quality protein ✅ anti inflammatory omega 3 fats ✅ antioxidants like vitamin E and astaxanthin If you’re not on the air fryer bandwagon yet here’s another reason. Absolutely elite for seafood! I cook my salmon at 400 degrees for about 13-15 minutes and it’s perfect. Crispy on the outside, tender and juicy on the inside. 🔥🔥🔥 #whatsfordinner #dietitiansofinstagram #airfryerrecipes #airfryerenthusiasts #salmondinner #omega3s #dietitianeats

Egg roll skillet time! Another quick #mealprep option to cook once and eat twice. Dozens of versions of this recipe but here’s my simple version that takes 20 mins or less to throw together. I typically have the majority of the ingredients on hand where I just need to get a bag or two of pre chopped coleslaw and ground pork. Love making this meal because it’s so versatile, super easy and absolutely hits my craving for Chinese. Serve on its own, over rice, noodles or cauliflower rice. 🔥🔥🔥 · 1 lb ground pork · 1 medium onion, chopped · 2 Tbsp sesame oil · 1 1/2 tsp powdered ginger · 1/2 tsp black pepper · 4 cloves garlic, minced · 1/2 tsp crushed red pepper · 1 (~15 ounce) bag coleslaw mix · 2 Tbsp rice wine vinegar · 3-4 tbsp soy sauce to taste · 1 tbsp siracha · Green onion and/or sesame seeds for garnish (optional) Directions: 1. Chop onion, add to skillet with ground pork. Cook together until pork is browned and onions are softened. 2. Add sesame oil, garlic, red pepper flakes, black pepper and ginger powder to skillet. Stir. 3. Add bag of coleslaw mix, cook 1-2 minutes and let wilt. 4. Add rice wine vinegar, soy sauce and siracha to skillet. Stir and cook 4-5 more minutes until excess moisture is cooked off. 5. Taste and add extra soy sauce to taste. Garnish with sesame seeds and/or green onions. 🤤 #dietitansofinstagram #dietitianeats #mealprep #eggrollinabowl #eggrollskillet #easyrecipes #skilletmeals #castironskillet #protein #glutenfreerecipes

Slow cooker barbacoa beef this week for #tacotuesday Don’t put the slow cookers away this summer! It’s still a tremendous tool for meal prep and batch cooking protein sources. Here’s what I threw in mine today: 🌮3 lb chuck roast 🌮1 can red enchilada sauce 🌮1 can green chilies 🌮1-2 tbsp chipotle peppers in adobo 🌮1 tbsp lime juice 🌮1 tbsp apple cider vinegar 🌮1/2 cup chopped white onions 🌮1 tbsp chili powder 🌮1 tsp each cumin, garlic powder and oregano 🌮1 tsp liquid smoke 1. Sear the chuck roast in cast iron with avocado oil 2. Add roast and other ingredients to slow cooker 3. Cook on low for 8-10 hours until the beef is shreddy (ready to shred) or fall apart tender Use leftovers for versatile protein throughout the week. Eat in shells one day, over rice the next and over greens as a taco salad the last day. Cook once, eat three times 👌🏻 #dietitiansofinstagram #dietitianeats #tacotuesday #slowcookerrecipes #mealprep #mealprepideas #beefitswhatsfordinner #chuckroast #barbacoatacos

For versatile protein on the go, you can’t beat a meat stick. When I can’t mooch some homemade venison from my hunters in the family, my personal favorite has been @chomps Love the ingredient profile like grass fed & finished beef plus they’re allergen friendly. Got myself a couple flavors on hand for a quick snack on the go or to boost the protein in my lunch box. What’s your favorite in a meat stick? My rankings have to go venison number one then beef and turkey. #fridayfavorites #meatsticks #protein #convenience #proteinrichsnacks #deititianapproved #dietitiansofinstagram #dietitianeats #dietitiansnacks

Another elite air fryer play this afternoon... Baby back ribs! I think I’ve perfected my recipe and these absolutely hit my craving for ribs with half the work. 1. Cut ribs up to fit in the air fryer 2. Apply dry rub of choice (I did a combination of paprika, chili, garlic and onion powder) 3. Wrap in foil, air fry at 360 for 20 mins. 4. Remove foil and smother with your favorite sauce (I went with @sbrbbq sugar free bbq sauce, very tasty!) 5. Air fry again at 390 another ten mins or until the ribs are crispy to your liking. All air fryers are little different with the timing but definitely give this one a try! What’s better on ribs? Dry rub or saucy? I say both! #dietitiansofinstagram #dietitianeats #airfryerrecipes #bbqribs #babybackribs #easyairfryerrecipes

New favorite snack combo! Cottage cheese, avocado and everything bagel seasoning. Gotta give this one a try during avocado season 🥑 ✅protein ✅monounsaturated fats ✅fiber ✅potassium Yuck or yum? #dietitianeats #proteinrichsnack #everythingbagel #avocado #cottagecheese #dietitiansofinstagram #dietitianapproved #dietitiansnacks

Rainy Sunday in Minnesota called for a little baked ziti. Made this one up on the fly with @eatbanza elbow noodles and it turned out fantastic! Love sneaking in the chickpea noodles for a boost of protein and fiber 👍🏻 💥8 ounce box of banza pasta 💥~ 1 lb of meat (I chopped up some tomato basil chicken sausage) 💥25 ounce jar of pasta sauce 💥1 cup shredded mozzarella on top Boil the noodles and cook the meat, toss with sauce, add to 9x13” pan, top with cheese, bake 15-20 mins. Easy! What’s your favorite meal on a rainy day? #dietitiansofinstagram #dietitianeats #whatsfordinner #bakedziti #glutenfreerecipes #protein #fiber #chickpeas #satiety

Happy #tacotuesday🌮 friends! Tacos are such an easy and versatile way to hit all the food groups and enjoy a balanced meal. This week we went with ground beef for our protein and hard shells for our grain. I snuck some chopped veggies in with the beef and it worked like a charm. The fats from the beef softened the veggies while also amplifying the flavor. Completed the meal with some fiber and flavor - tomato, avocado, lettuce and my favorite salsa ranch dressing by Bolthouse Farms. I’ve also transcended to a new level of foodie with some apparels by @food4shirts The taco Tuesday logo spoke to me and I just had to share.... not sure how long the white crewneck will stay stain free 😅 I love to have dinner themes to provide some structure and take some of the thought out of menu planning. Some of my favorites are Taco Tuesday, Italian/pizza night, Asian/stir fry night and breakfast for dinner night. What are some of your dinner themes? #dietitiansofinstagram #dietitianapproved #dietitianeats #tacotuesday #mealprep #whatsfordinner #dietitianhumor

Dry roasted edamame! Another one of my favorites for a convenient and versatile plant based protein with a satisfying crunch! Love these for vegan and vegetarians lifestyles for a complete protein source on the go💪🏼 💥Add to trail mix 💥Pair with seasoned nuts/seeds/beans 💥Add to salads as a protein rich crouton I crave crunchy snacks and these are the perfect snack compliment to add on and munch with. What’s your favorite crunchy snack? #dietitiansofinstagram #dietitianapproved #dietitianeats #plantbased #plantbasedprotein #veganprotein #soyprotein #munchies #crunchy #haveaplant #fiber #protein #snackideas #healthysnacks #fridayfavorites

Homemade pizza night last night was another win. Very impressed with @eatbanza gluten free crusts. More of a thick and sturdy crust rather than flat and crispy like most frozen gluten free crusts. Pizza really makes for a balanced meal when you can get some other food groups in the mix. We went to town on the toppings: Italian sausage, peppers, onions, spinach, goat cheese, mozzarella pearls and pineapple. Plus the chickpea crust was a great way to amplify the nutrition with a little extra protein and fiber. 👌🏻 My wife @e_ziolkowski made the right play dividing the pizza into four sections whereas I went half and half. Who’s pizza you taking? #dietitiansofinstagram #dietitianeats #dietitiancouple #pizza #homemadepizza #pineapplepizza #protein #fiber #satiety #pizzanight #chickpeacrustpizza #itspizzatime🍕 #cowabungadude

Mixing in some marinated chicken recipes this week. Homemade marinades are one of my favorite meal prep strategies. They definitely add a ton of flavor but also add moisture and tenderness to leaner cuts of meat. Prep the night prior and let your protein of choice marinate in a gallon size freezer bag or in a bowl with a lid overnight. Grill, bake, air fry, or pan fry to perfection. I did these in my air fryer at 380 degrees for about 18 minutes. Here’s a couple I tried with boneless skinless chicken thighs and damn they were good! Jerk Chicken Marinade (~1/4 cup soy sauce or coconut aminos, juice of two limes, 2 tbsp olive oil, 1 tbsp minced garlic, 1/2 tbsp brown sugar, 1/2 tsp allspice, 1/2 tsp salt, 1/2 tsp thyme, 1/4 tsp ginger, 1/4 tsp cinnamon, 1/4 tsp pepper) Tandoori Chicken (1/4 cup plain whole milk yogurt, 1 tbsp avocado oil, juice of a lemon, 1 heaping tbsp. tandoori seasoning: (ginger, coriander, paprika, cumin, turmeric and salt) Do you ever use marinades? What’s your favorite? #dietitiansofinstagram #dietitianapproved #dietitianeats #airfryerrecipes #bonelesschickenthighs #jerkchicken #tandoorichicken #chickenmarinade #mealprepideas #mealplanning

Jumping on the #fridayfavorites bandwagon with one of my absolute favorite foods - cottage cheese! Many of you who know me in person already know my love and passion for cottage cheese.... you could even say I’m a cottage cheese enthusiast. Yes I’m a slightly biased cheese loving ‘sconnie at heart but it’s absolutely a nutrition powerhouse! First and foremost it’s a high quality protein source that’s convenient and versatile. That alone makes it a great solution to help reach your protein needs. Plus it’s rich in slow digesting casein protein to promote greater satiety and has key nutrients like calcium. Have it as an anytime snack. Try mixing in seeds, fresh fruit or even some diced tomato. Compliment a meal that’s lacking in protein. I’ll use it to top a salad or mix into pasta sauce. After giving a few common brands another try, I have my updated cottage cheese power rankings for 2021. Keep in mind these are my completely subjective rankings and the nutritional profile is essentially the same between brands and milk fat content 1. @good_culture 2. Daisy 3. Kemp’s 4. Kalona Super Natural 5. Old home Who else loves cottage cheese? Which one is atop your power rankings? #dietitianapproved #dietitiansofinstagram #dietitianeats #dairylife #cottagecheese #protein #satiety #caseinprotein #calcium #cheese #sconnie #cheeseislife #proteinpacked #proteinsnacks

Sharing one of my favorite #mealprep strategies just in time for taco Tuesday. Crock pot pork carnitas! 1. Find yourself a big old pork shoulder, roast or tenderloin. Trim some of the fat if desired. 2. Add taco seasoning of choice and your favorite salsa to slow cooker. 3. Add flavor enhancers like chopped onion, jalapeño or my personal favorite - chipotle adobo pepper. (Little red can) 4. Slow cook on high at least six hours or until the pork is fall apart tender. 5. Strain excess liquid from slow cooker if desired but make sure you save some of the flavorful juices. 6. Shred that pork, return to slow cooker and enjoy! Protein is solved, now it’s time to customize your plate. The first night my wife and enjoyed it in some hard taco shells then the next day with some brown rice as a burrito bowl or over some greens for a taco salad. Just when I was getting burnt out on carnitas we pivoted to the sheet pan nachos for a five minute meal. Such a versatile option but if you start to feel burnt out on carnitas, just freeze and enjoy on your next #tacotuesday or when you need some convenient protein. I know it’s spring but definitely keep those slow cooker meals in the rotation! Anybody else keep the slow cookers in the kitchen year round? #dietitiansofinstagram #dietitianapproved #dietitianeats #tacotuesday #crockpotrecipes #porkcarnitas #whatsfordinner #protein #mealprep #mealprepideas #sheetpannachos #proteinpacked

Happy Easter! I enjoyed a delicious breakfast with my wife @e_ziolkowski. Contrary to what the mug says, I do care about your health and wellness, so I will continue to bring my favorite simple recipes and nutrition tips to my page. More air fryer breakfast potatoes for us, but this time it was sweet potatoes... elite combo with a veggie egg scramble, avocado and a little pineapple 🔥 #haveaplant #balance #nutrientdensity #dietitiansofinstagram #dietitianeats #easter #sundaybreakfast #butfirstcoffee☕️ #breakfastpotatoes #color #eattherainbow🌈 #dietitianapproved

Air fryer breakfast potatoes! Played around with some kitchen gadgets for brunch today and it was so damn tasty! Definitely give this a try for homemade hashbrowns. Diced a couple potatoes (veggie chopper came in clutch), tossed in tsp or two of oil and air fried at 400 degrees about 15 mins. As those cooked, sautéed bell pepper and onion then then mixed everything together for a min or two in my pan. Gotta have the eggs over easy on top. Absolutely delicious! One of my favorite combos- runny egg yolks and hash browns. Name a better brunch duo. #brunch #homemadebrunch #airfryer #airfryerrecipes #easyairfryerrecipes #dietitiansofinstagram #dietitianeats #eggsovereasy #delicious #protein #balanceplate #vitaminc #potatoesarelife #hashbrowns #breakfastpotatoes #preworkoutmeal

One of my favorite strategies to get more fresh produce on my plate is to focus on seasonal produce: ✅more cost effective ✅fresher ✅tastier! March has been full of the citrus fruits, pineapple, avocado and asparagus for me. What are your favorites during spring? #dietitiansofinstagram #dietitianeats #nationalnutritionmonth #haveaplant #produce #seasonalproduce #hyveedietitian #fruitsandveggies #nutrientdense #naturescandy #dietitianapproved

Mini-cation with my wife @e_ziolkowski visiting my folks in Florida. Feeling refreshed and sunburnt after a good dose of seafood and sun! Living in the Midwest I get so hyped over fresh seafood... just can’t beat it! Who else could eat seafood everyday? #dietitiansofinstagram #dietitianeats #seafood #seafoodlover #protein #marcoislandflorida #vitamind #seafoodtwiceaweek #stonecrab #shrimpcocktail #fishtacos🐟 #freshseafood #scallops #dietitianapproved #allfoodsfit #dietitianlife

Crockpot quinoa! When #mealprepmonday meets #meatlessmonday Start with one cup of rinsed quinoa and 2 cups of liquid (water, veggie broth or chicken broth). Throw in a can or two of beans, some colorful veggies maybe a bell pepper, some onions, tomato, corn or even a can of green chilies. Don’t forget the taco seasoning or spices like chili powder, cumin, garlic, salt and pepper. My secret ingredient is about a tablespoon or so of chipotle peppers in adobo for a little heat! Or another sneaky good addition is a can of red enchilada sauce... there’s so many ways to customize this type of recipe, just mix it all together in the slow cooker and cook on high for 2 to 3 hours or until the quinoa absorbs all of the liquid. Try this type of batch recipe for a versatile side dish packed with color, fiber and plant based protein. It’s all about mixing and matching with different food groups throughout the week to provide variety and fit your individual goals. I’ll enjoy this tonight with some fresh avocado slices for dinner. Later in the week I might throw a couple of fried eggs on top for a balanced breakfast that will keep me fueled for hours. Another day I’ll throw some shredded chicken on top with cheese and salsa for a super satiating, protein packed burrito bowl. Swipe for my basic fiesta quinoa crockpot recipe and join me on the #mealprepmonday bandwagon! #dietitiansofinstagram #dietitianeats #meatlessmonday #haveaplant #mealprep #crockpotrecipes #quinoarecipes #fiber #plantbased #plantbasedprotein

Happy Registered Dietitian Day to myself, my fellow RDNs out there and especially my wife @e_ziolkowski Reminder us dietitians are not the food police, we’re just a bunch of foodies that love science and helping others improve health through evidenced based nutrition. I love my career as a Registered Dietitian and am so grateful to work at an amazing place like @hyvee to the support the health and wellness of our customers. Whether it’s helping a newly diagnosed celiac build a gluten free diet, guiding student athletes on how to fuel their training or sharing simple nutritious meals to feed the whole family, I absolutely love taking an individualized approach to nutrition and health from the grocery aisles. I’ve truly gone full circle with my first job as a grocery store cashier in high school…. RIP Family Fresh Happy Dietitian day! Celebrate with something tasty today. #dietitian #rdnday #registereddietitianday #dietitiansofinstagram #retaildietitian #hyveedietitian #dietitianapproved #nationalnutritionmonth #grocerystoretour #dietitianpowercouple

Philly steak skillet on the menu today for #mealprepmonday One of my favorite simple recipes to cook once and eat twice. You could use any lean cut of steak, but I love @garysquicksteak for a pre cut sirloin steak I can throw in the pan straight from the freezer. Ingredients: ✅Sirloin steak strips ~1 lb ✅Green and Red Bell Pepper, cut into strips ✅Yellow Onion, cut into strips ✅Seasoning packet (or garlic, paprika, onion, salt and pepper to taste) ✅Oil of choice, I like avocado oil Directions: ✅Chop veggies into strips, cook in ~1 tbsp oil until softened, about 3-5 minutes, set aside. ✅Chop meat, cook steak strips in pan to desired doneness ✅Add veggies back to pan, seasoning liberally, cook meat and veggies together another 1-2 minutes and serve. It’s all about prepping a versatile protein to use throughout the week. Tonight I paired my steak and veggies with some leftover sweet potato fries but my wife liked it over a bed of brown rice. Tomorrow I’m thinking a colorful, egg, steak and veggie scramble or maybe stuffed in a whole grain wrap with some provolone cheese for a protein rich lunch on the go. What else should I do with my leftovers?! #nationalnutritionmonth #mealprepmonday #dietitianeats #dietitiansofinstagram #getinthekitchen #customizeyourplate #protein #mealprep #phillycheesesteak #bellpepper #vitaminc #wholefoods #skilletmeals

Celebrating #nationalflapjackday with my favorites from @kodiakcakes and a mountain of homemade peanut butter. 😍 One of my childhood favorite that I love to customize as an adult to fit my goals. Here’s how I enjoyed my flapjacks to amplified the protein, healthy fats and fiber: ✅Chia seeds mixed in the batter ✅Topped with homemade peanut butter (2 tbsp powered Pb + 1 tbsp normal chunky) ✅Greek Yogurt on the side What’s your favorite way to eat pancakes? #customizeyourplate #nationalnutritionmonth #pancakes #proteinpancakes #dietitianeats #dietitiansofinstagram #kodiakcakes #lazysunday #protein #fiber #omega3fattyacids #homemadepeanutbutter #preworkoutfuel

Celebrating #nationalnutritionmonth with more of my easy simple recipes. Last I checked, it’s Tuesday you know what that means…. Tac…. No wait….tilapia Tuesday! I love to incorporate seafood as a versatile protein source and fish tacos are so freaking easy. Start with a white fish like tilapia, cod or pollock. Make sure it’s fully defrosted and liberally coat with a basic taco spice blend: 2 tsp. chili powder 1 tsp. paprika 1/2 tsp. ground cumin ½ tsp garlic powder Salt and pepper to taste 1 1/2 lb. of white fish of choice Heat oiled skillet to medium heat, sear fish about 2-3 minutes per side or until it’s nice and flakey. Scramble that fish up with your spatula and serve! Protein is covered, now it’s time to customize the plate. I did a massive fish taco salad but my wife likes a burrito bowl over brown rice. Complete the meal with some fresh produce like avocado, tomato and cilantro. Can’t go wrong! What do you guys think? #tilapiatuesday Anybody else? Just me? #dietitiansofinstagram #dietitianeats #dietitianapproved #fishtacos #protein #haveaplant #glutenfreerecipes #nutrientdensity #satiety

Today afternoon snack brought to you by gut friendly fiber! Many Americans miss the mark when it comes to fiber intake. A good rule of thumb is about 25-35 grams per day. Fiber not only provides satiety (ie help you feel full with fewer calories) but is crucial for feeding the good bacteria in our gut. Long story short, try to get a fiber source at all your meals and snacks. These are some of my favorite sneaky food sources: Edamame ~8 grams in just 1/4 of a cup Dark chocolate ~ 3 grams per ounce Pistachios ~ 3 gm per ounce Clementine 1 gram each Anyone else fired up about fiber?... no?...just me? 😅 #dietitianeats #dietitiansofinstagram #hyvee #hyveedietitian #hyveedietitianapproved #haveaplant #fiber #guthealth #nutrientdensity #satiety #retaildietitian

Happy wellness Wednesday! Just wanted to share a picture of me in my natural habitat... the grocery aisles! When it comes to nutrition, I encourage you all to work with a Registered Dietitian. We’re not the food police I swear! Remember that anyone can call themselves a nutritionist whereas a Registered Dietitian (RDN) is the true expert in nutrition to help you cut through misinformation. Dietitians go through at least four years of school plus hours upon hours of supervised practice all before we are allowed to sit for our national exam. At the end of the day, it’s about evidence based nutrition and taking an individualized approach. Dietitians know nutrition is not “one size fits all” and we’re all about utilizing up to date research and quality scientific evidence to improve your health in a manner that is tailored to the individual and most of all, sustainable! Please don’t go on a “diet” in 2021 and instead work with a professional on building sustainable habits that add up over time. If you’re ever interested, I’m always happy to chat nutrition! Follow the link in my profile to schedule a free discovery call with me. #rdchat #retaildietitian #hyveedietitian #helpfulsmilestrong #dietitiansofinstagram #dietitianlife #dietitianapproved #sportsdietitian #grocerystoredietitian #hyveeaisles

I’m back from my holiday break with a friendly reminder: do not do a detox, cleanse or start a “diet” as your New Year’s resolution. Focus on a sustainable habit you can start today like drinking more water, getting enough sleep or simply cooking at home more often. Here’s some of the tasty food I made with my wife and our new pup Cora. Excited for more grub and wingin’ it in the kitchen in 2021 😅 🔥Vegan chickpea curry 🔥Gluten free corn bread muffins 🔥Prime rib for two! (Done In the air fryer of course) 🔥New Years seafood feast with cauliflower risotto 🔥Dark chocolate protein pancakes can’t go wrong @kodiakcakes 🔥Green and Yellow Packer victory salad What was the best thing you ate over the holidays? #dietitansofinstagram #dietitianeats #holidayfoods #hyveedietitian #haveaplant #protein #primerib #airfryer #glutenfree #dietitianapproved

Meet Cora Jean! Our rescue pup and newest member of our family. My page will now be about 70% food and 30% pupper.... give or take 😁 #rescuedogsofinstagram #blacklab #welcomehome #dietitiansofinstagram #puppersofinstagram

Prepping for a gluten free Thanksgiving with one of my favorites: green bean casserole! It’s easy to make this classic recipe gluten free with just a few ingredient swaps. I’m just a little biased, but @hyvee has the best selection for gluten free holiday ingredients: gluten free stuffing, pie crusts, gravy mixes, dinner rolls, bread crumbs, and even crunchy onion straws (essential for any green bean casserole!) Anybody else prepping for an allergen friendly holiday? Feel free to DM me for more tips or to set up a virtual grocery store tour. #hyveedietitian #hyveedietitianapproved #dietitianeats #glutenfree #glutenfreerecipes #glutenfreethanksgiving #greenbeancasserole #celiacfriendly #dietiansofinstagram

Celebrating #nationaloatmealday with this savory bacon and butternut squash oatmeal with my favorite high protein oatmeal from @kodiakcakes. Such a delicious fall twist on traditional oatmeal by topping maple brown sugar oatmeal with roasted butternut squash and some leftover bacon bits. Give this one a try any time of the day as a salty, sweet comfort dish with high quality protein and fiber to keep you fully and satiated. My favorite way to prep butternut squash is to cube it up, toss in a little olive oil and air fry for about ten minutes. Can’t go wrong! #dietitiansofinstagram #dietitianeats #nationaloatmealday #oatober #protein #proteinoats #fiber #wholegrains #butternutsquash

Breaking out the crockpot for Taco Tuesday with one of my easiest meal prep recipes: fiesta quinoa! 1 cup quinoa 1-2 bell peppers, chopped 2 Roma tomatoes, chopped 1/2 yellow onion, chopped 1 can corn, drained and rinsed 1 can black beans, drained and rinsed 1 can chickpeas, drained and rinsed 1 tbsp chipotle peppers in adobo 2 cups vegetable broth 2 tsp minced garlic 2 tsp cumin Salt and pepper to taste Literally just chop the fresh veggies, drain the canned veggies and dump everything into the slow cooker. Cook on high for 2-3 hours or until the quinoa absorbs all the liquid and is nice and fluffy. I love this on its own topped with avocado and extra salsa or as a colorful, fiber rich, side dish. The best part is a solid dose of plant based protein from the beans and quinoa to make the dish quite satiating and perfect for vegan diets. I’ll enjoy this for a meal or two and freeze the rest for a quick and easy meal later in the month. #dietitianeats #dietitiansofinstagram #dietitianapproved #tacotuesday #vegan #vegantacotuesday #quinoarecipes #quinoa #quinoabowl #burritobowl #plantbased #plantbasedprotein #fiber #haveaplant

I have the perfect way to use your leftover canned pumpkin purée with this recipe for a pumpkin pie protein shake! 🎃💪🏼 Give this one a try after a tough workout to kick start muscle recovery with high quality protein or when you’re craving a pumpkin spice treat with fewer calories and added sugar. You could use whatever vanilla protein powder you prefer but I am a big fan of whey isolate by @performinspired for an awesome vanilla flavor that’s naturally sweetened (stevia) and without any artificial flavors or colors. Recipe compliments of @hyvee 1/2 cup canned pumpkin purée 1/2 cup vanilla Greek yogurt 1-2 tsp pumpkin pie spice 1 tbsp honey 1 scoop vanilla whey protein isolate ~1/2 cup crushed ice (Optional) whipped topping and sprinkle of cinnamon #dietitiansofinstagram #hyveedietitian #dietitianeats #dietitianapproved #wheyprotein #wheyproteinisolate #pumpkinspice #pumpkinshake #pumpkinpie #protein #performanceinspired #inspiredtobebetter

Finally got my hands on more canned pumpkin to try out this recipe for pumpkin cream cheese muffins. Such a satisfying fall treat using coconut and almond flour for a lower carb/gluten free option. I also doubled the amount of pumpkin pie spice like the pumpkin freak I am! Recipe adapted from @ketokidcooking #dietitiansofinstagram #dietitianeats #dietitianapproved #lowcarb #glutenfree #glutenfreebaking #pumpkinspice #pumpkinmuffins #pumpkinspiceeverything #creamcheese

Dinner tonight is a little cast iron stir fry! Pair whatever protein I have (chicken breast this time) with some seasonal veggies and a flavorful sauce. Sometimes I use a bottled sauce but I’ve been experimenting with homemade stir fry sauces. Chop, fry, simmer and it’s done in less than 20 mins. Stir fry was always a recipe that would intimidate me, but it’s really so easy. If I can learn to cook, anybody can! (for real I could only cook eggs and chicken breast in college... thanks YouTube, Instagram and Facebook for my free culinary education)! #dietitianeats #dietitiansofinstagram #whatsfordinner #stirfry #chickenstirfry

Celebrating #nationalwaffleday today with my favorites from @kodiakcakes I like to mix their power cakes flapjack and waffle mix with blueberries, butter and eggs for a protein packed, fluffy waffle from my waffle iron. You really can’t beat their ingredient profile for a pancake/waffle mix - rich in whole grains, protein and fiber to keep me satisfied and fueled for the day. To make things even better on #nationalwaffleday I discovered their new gluten free toaster waffles in the @hyvee frozen health market! Now my celiac wife can finally get in on the fun. Waffles for all! #waffles #wafflesforall #glutenfreewaffles #kodiakcakes #dietitiansofinstagram #dietitianapproved #breakfast #brunch #wholegrains #protein #hyvee #hyveedietitianapproved

Satisfying summer salad with sautéed yellow pepper, red onion, Italian dressing and grilled flank steak. I’m a big fan of batch cooking with my protein sources so I can throw a meal like this together in just a couple minutes. Check out this simple marinade recipe to pair with a cost effective cut of meat like flank steak to cook once and eat throughout the week! I’m thinking fajitas tomorrow and steak and eggs the following morning. Recipe from @hyvee #mealprep #flanksteak #beef #beefitswhatsfordinner #dietitiansofinstagram #dietitianapproved #dietitianeats #lowcarb #summersalad #protein #vitaminb12 #zinc #iron #hyveedietitian

Honey rum cantaloupe skewers! I’m all about grilled fruit this summer and these hit the spot for a refreshing summer treat. If you are mint mojito fan you will absolutely love these! Cube some fresh cantaloupe, marinade in white rum, honey, lemon juice and fresh mint. Thread on some skewers, grill 6-8 mins for a few grill marks and they’re ready to devour. Don’t forget more fresh mint to garnish. Find the full recipe online from @hyvee #dietitianeats #cantaloupe #getgrillin #dietitiansofinstagram #haveaplant #grilledcantaloupe #summerdesserts #mintmojito #fruitkabobs #freshfruit #delicious #naturescandy #potassium

It’s zucchini season! I love zucchini in the summer whether it’s on the grill or just raw in a big salad. Check out this recipe for Italian zucchini salad. Full of color and bold flavors, it will definitely hit that craving for pasta salad with fewer carbs and a nice bump of fiber (although you could absolutely add pasta to this dish... I just have a celiac in the house). Recipe from @hyvee #dietitiansofinstagram #dietitianeats #lowcarb #zucchini #zucchinirecipes #italianpastasalad #summerrecipes #fiber #eatyourveggies

Looking for a way to use fresh peaches? Try them on the grill! Here’s another fun recipe from @hyvee for shrimp and peach kabobs. Grill on medium heat only about 5 mins per side for some nice grill lines. Finish with a sweet peach glaze for a delicious summer entree! #hyveedietitian #hyvee #dietitianapproved #dietitiansofinstagram #dietitianeats #peaches #grilledpeaches #getgrillin #shrimp #kabobs #seafood

Went all in on seafood for dinner last night. Shrimp and sausage kabobs, grilled zucchini and pan seared scallops! I recommend seafood at least twice a week for the high quality protein and anti inflammatory omega 3 fats (although shrimp and scallops are quite lean). I could absolutely eat seafood everyday, who’s with me? #dietitiansofinstagram #dietitianapproved #seafood #getgrilling #grilledshrimp #kabobs #seafoodkabobs #protein #lowcarb #shrimpfest2020 #hyveedietitian

Chocolate avocado shake! It sounds weird but the flavors go well together and it’s a great way to use up some over ripe avocados that are in season right now. The healthy fats from the avocado make this shake so thick and creamy it looks like a straight up Wendy’s frostie! Give it a try with @performinspired whey protein isolate for a high protein treat #dietitianapproved #dietitiansofinstagram #avocado #chocolate #chocolateavocado #wheyprotein #sportsnutrition #healthyfats #chocolateshake #hyveedietitian #performanceinspirednutrition

Celebrating the end of #mediterraneandietmonth with some Mediterranean turkey meatballs paired with tzatziki sauce. Another easy recipe from @hyvee 1 lb ground turkey ½ cup crumbled feta cheese ¼ cup oil-packed sun-dried tomatoes, drained and chopped 3 tbsp bread crumb of choice 2 tbsp chopped fresh parsley 1 tbsp olive oil 1 tbsp lemon juice 3 cloves garlic, minced ¼ tsp Hy-Vee salt toothpicks, spinach leaves and bell peppers to garnish Combine everything in a large bowl. Form golf ball sized meatballs. Pan fry on medium heat ~10 minutes or until internal temperature of 160 degrees. #hyveedietitian #dietitiansofinstagram #dietitianapproved #dietitianeats #turkeymeatballs #turkeyrecipes #mediterraneandiet #protein

For a fun twist on burgers check out this recipe for Greek turkey burgers. So good with fresh tzatziki sauce and red onion! Recipe from @hyvee and the May 2020 issue of Seasons Magazine. 1 lb lean ground turkey 1/2 cup feta cheese 1 cup chopped spinach 1 tbsp chopped Italian parsley 2 cloves minced garlic 1/4 tsp black pepper 1 egg Combine and mix all ingredients in a bowl. Form into four burger patties. Grill on medium heat 12-15 mins turning once. Also great in the air fryer! Just need about 12 minutes at 360 degrees #mediterraneanfood #mediterraneandiet #mediterraneandietmonth #dietitiansofinstagram #dietitianapproved #hyveedietitian #turkeyburger #grilling #protein #tzatzikisauce #delicious

I made low sugar blueberry muffins! Not much of a baker but I’m starting to find my way. I think they needed some lemon juice and a little more sweetness but not bad for sugar free! Swipe for recipe. #dietitiansofinstagram #dietitianeats #lowcarb #lowsugar #lowsugardessert #blueberrymuffins #blueberries #flaxseed

Cinco de Mayo dinner was a pork taco pizza! Meal prepped some delicious pork carnitas in the crock pot for the rest of the week and decided it would be the perfect addition to a @califlourfoods cheese pizza. Can’t forget extra cheese, pico, cilantro and little homemade chipotle mayo. Absolutely delicious! #dietitiansofinstagram #dietitianeats #cincodemayorecipes #tacopizza #tacotuesday #porkcarnitas #lowcarbrecipes

Back to reality today after an amazing honeymoon in Jamaica. Highly recommend @couplesresorts we ate all the seafood and had a cocktail or two.

One of my clients brought me a 7 lb zucchini from her garden! (Blender bottle for scale). What should I do with this behemoth? #recipehelpplease

I take lots of food pictures, not always the prettiest, but always delicious... Zucchini lasagna, stuffed burgers and low carb pancakes this weekend thought I would share #dietitianeats

Happy 2019!! It’s been awhile since I posted. Here’s the highlights of my holiday weekend. #kodiakcakes #dogsitting #dietitianeats #paintfails

A couple of goodies from meal prep Sunday. Low carb pumpkin pie from scratch plus chicken curry in the cast iron. So good! #dietitianeats #fall #mealprepsunday #hyveedietitian

First trip to Vegas last week! Lots of food pics as is tradition. Can’t wait to go back! #dietitianeats #seefooddiet #buffet

Started my workday casually reading balance magazine to discover I made it in this month! Preaching a food first approach and smart supplementation in this month issue of #hyveebalance #hyveedietitian

I have transcended to a new level of ‘sconnie with this one. Cheese stuffed sausage paired with sausage stuffed cheese #wisconsincheese #dietitianeats #ketofood

Made a new meal kit! Stop by Hy-Vee Shakopee and pick up the Pesto Chicken Zucchini Bowl #hyveedietitian #dietitianapproved #lowcarb #ketofood

Last nights dinner where I perfected my slow cooker keto ribs recipe. Definitely need to add this to a meal prepping class. #hyveedietitian #keto #patiofurniture #ribs #protein

Tune in for kare 11 news this afternoon at 4. I’ll be talking healthy road trip snacks and fiber! #dietitianapproved #fiber

Another kitchen experiment with some mini low carb cookies. Only about 2 net carbs each #dietitianeats #wingingit #ketofood #cookies #almondflour

Made an almond flour crust pizza! Coming in at 3 net carbs per slice #dietitianeats #almondflour #wingingit #keto

More kitchen experiments. Low carb chicken nuggets. Can’t wait to perfect this recipe. #dietitianeats #wingingit #ketofood #chickennuggets

Happy fourth! 🇺🇸My circular flag is not historically accurate but still delicious. #freedom #fruitpizza #fourthofjulyfood #carbs

Another successful pilgrimage to the holy land #wisconsin #cheese #cheesecurds #roomtemperature

Another product of winging it in the kitchen. Just throw everything with bacon #avocado #keto #baconisgoodforme #avocadotoast

The most photogenic ice cream of all time.

Last day in Neyland Stadium with the sports nutrition crew