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Dippy Eggs with Sweet Potato Soldiers

August 21, 2017 by Maria Adams 16 Comments

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Old-school dippy eggs get a fresh update with the addition of sweet potato soldiers! Packed with nutrients and flavor, this colorful spread is a great way to start the day.

Old-school dippy eggs get a fresh update with addition of sweet potato soldiers and a side of veggies. This nutritious, colorful breakfast is perfect for fueling up before school or work. Fun. Simple. Protein-packed. Nutrient-rich. Gluten-free. Kid-approved. Mom-approved. From halsanutrition.com #therecipereduxPin

It’s hard to believe that “back-to-school season” is upon us. While I do find the end of summer a bit sad, I admit I get a little giddy at the idea of more structure and time to for myself and my business. We had an amazing summer, the highlight being a trip to Norway and Sweden, but now it seems everyone is ready to get back in the groove.

And while I’m a little behind on getting some back to school ideas at you (still enjoying summer with kids and puppy), the Recipe Redux is keeping me in line! This month, their challenge was to come up with a savory breakfast, which is particularly relevant and important this time of year as kids go back to school.

It’s well-known that kids who eat breakfast perform better at school. And while any breakfast is better than no breakfast, the ideal breakfast will provide long-lasting energy in the form of protein, fiber, and healthy fat. An added bonus is the addition of veggies at breakfast.

Old-school dippy eggs get a fresh update with addition of sweet potato soldiers and a side of veggies. This nutritious, colorful breakfast is perfect for fueling up before school or work. Fun. Simple. Protein-packed. Nutrient-rich. Gluten-free. Kid-approved. Mom-approved. From halsanutrition.com #therecipereduxPin

So today I’m presenting a simple, updated version of a classic: dippy eggs with sweet potato soldiers. Dippy eggs with sliced toast were one of my favorite breakfasts as a child. As a child, I enjoyed it with white bread, often English muffin toasting bread. YUM. But these days I prefer a whole grain bread (unless I happen to have fresh sourdough bread on hand).

It wasn’t until I was thinking about this month’s redux challenge that the idea of serving the eggs with sweet potato toast sticks occured to me.  I mean, what a perfect way to get some extra nutrition and veggies at breakfast!

Get back to school and breakfast with dippy eggs and sweet potato soldiers! #theRecipeRedux Click To Tweet

Old-school dippy eggs get a fresh update with addition of sweet potato soldiers and a side of veggies. This nutritious, colorful breakfast is perfect for fueling up before school or work. Fun. Simple. Protein-packed. Nutrient-rich. Gluten-free. Kid-approved. Mom-approved. From halsanutrition.com #therecipereduxPin

Time-pressed?

(Um, who isn’t in the morning?) This recipe takes just 15 minutes to make, and that includes oven and water heating time! You could even make the sweet potatoes ahead of time and just reheat in the morning.

Boost it:

  • Serve with additional veggies, such as the colorful radishes and cucumbers pictured here, or try bell pepper slices, cherry tomatoes, or carrot sticks.
  • Add extra fiber and whole grains by serving with a side of whole-grain toast.
  • Add a cup of fresh berries or sliced fruit on the side.

Extra hungry?

For growing teens and athletes, more fuel may be needed. The rest of us can probably save these ideas for snack time or even lunch.

  • A green or berry smoothie
  • Greek or Skyr yogurt
  • An additional egg and more sweet potatoes and whole-grain bread.

Old-school dippy eggs get a fresh update with addition of sweet potato soldiers and a side of veggies. This nutritious, colorful breakfast is perfect for fueling up before school or work. Fun. Simple. Protein-packed. Nutrient-rich. Gluten-free. Kid-approved. Mom-approved. From halsanutrition.com #therecipereduxPin

Hälsa Kids

Exposure, exposure.

Your kids may not like boiled eggs–or any eggs–yet, but don’t give up! Keep serving them in different ways and role model eating them. Believe it or not my 11-year-old just started really liking eggs this month! I am so excited. (What made him realize he really liked them? Fried rice from a hibachi restaurant!)

And while I have love eggs since I can remember, I did not start liking sweet potatoes until my 30’s! It was a food I didn’t grow up with and my taste buds were not in love. So I would pick at them come Thanksgiving but that was about it. But knowing how healthy they were, I started cooking them and trying sweet potato fries instead of regular fries. It turned out that the more often I tried them, the more they grew on me. So, just a reminder that we can continue to learn to like new foods as adults.

5.0 from 2 reviews
Dippy Eggs with Sweet Potato Soldiers
 
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Prep time
5 mins
Cook time
10 mins
Total time
15 mins
 
Dippy eggs with sweet potato soldiers is a fun, nutritious breakfast that takes less than 15 minutes to make. It makes a delicious breakfast for both kids and adults.
Author: Maria Adams
Recipe type: breakfast, gluten-free
Serves: 4
Ingredients
  • 1 sweet potato
  • 1 tablespoon grapeseed or avocado oil
  • ⅛ teaspoon sea salt (+ more to taste)
  • 4 large eggs
Instructions
  1. Preheat oven to 400 degrees F.
  2. Peel the sweet potato and then slice into flat strips. Toss with oil and place on baking sheet. (Line with parchment for easier cleaning if desired). Sprinkle with about ⅛ teaspoon salt. When oven is preheated, bake for about 8-10 minutes, until starting to get color and cooked through.
  3. Meanwhile, bring water to a simmer. Add eggs and simmer for 5 minutes for soft-boiled and 7-minutes for medium-boiled.
  4. Serve eggs in egg cups. Slice tops off and dip away!
Notes
Side suggestions:
Whole-grain toast
Sliced cucumbers
Sliced radishes
Sliced fruit or melon
Green smoothie
Strawberry kefir smoothie
Yogurt
Fresh berries
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Old-school dippy eggs get a fresh update with addition of sweet potato soldiers and a side of veggies. This nutritious, colorful breakfast is perfect for fueling up before school or work. Fun. Simple. Protein-packed. Nutrient-rich. Gluten-free. Kid-approved. Mom-approved. From halsanutrition.com #therecipereduxPin

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Filed Under: Breakfast, recipes Tagged With: back to school, breakfast, dairy free, dippy eggs, gluten free, hard boiled eggs, kid-friendly, sweet potato toast

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Reader Interactions

Comments

  1. Laura @ Sprint 2 the Table

    August 22, 2017 at 12:49 pm

    I’ve never made dippy eggs at home, but I LOVE them! Pinning this to try. 🙂

    Reply
    • halsanutrition

      August 22, 2017 at 12:52 pm

      Great! They are so simple to make and fun to eat.

      Reply
  2. Emily | EmPowered Nutrition

    August 22, 2017 at 6:27 pm

    Love the little sweet potato guys! Looks tasty!

    Reply
    • halsanutrition

      August 22, 2017 at 8:27 pm

      Thank you!

      Reply
  3. Kara @ Byte Sized Nutrition

    August 22, 2017 at 7:54 pm

    Roasted sweet potatoes and fried eggs is one of my all-time favorite combos, but I’ve never served them like this! Love the idea of dipping the sweet potatoes right into the eggs!

    Reply
    • halsanutrition

      August 22, 2017 at 8:41 pm

      Yes, it’s so fun and yummy!

      Reply
  4. Hayley

    August 22, 2017 at 11:04 pm

    This looks like such a fun recipe! Love the simplicity of it as well 🙂

    Reply
  5. Kelli @ Hungry Hobby

    August 23, 2017 at 12:17 am

    SUCH A SIMPLE AND GOOD IDEA! I love this, I’m gonna try to do it using my instant pot to boil my eggs soft!

    Reply
    • halsanutrition

      August 23, 2017 at 8:20 am

      Great! Eggs in the instant pot? So cool! You are giving me another reason that I need one!

      Reply
  6. Jessica @ Small Bites by Jessica

    August 24, 2017 at 2:07 pm

    Love this idea Maria! I rarely see eggs & soldiers on a menu in the States, but I love getting it when I’m traveling in Europe. My girls love runny yolks and sweet potatoes, so I’m hopeful they like this. Just wish I could soft-boil the eggs the night before!

    Reply
    • halsanutrition

      August 24, 2017 at 3:53 pm

      So glad you like it! I know, I wish soft-boiling the night before was possible too!

      Reply
  7. Karman | The Nutrition Adventure

    August 26, 2017 at 8:50 pm

    What a great way to get a head start on reaching our daily veggie servings goal!

    Reply
    • halsanutrition

      August 27, 2017 at 11:09 am

      Thanks Karman! Yes, definitely feels good to start the day with some veggies!

      Reply
  8. Shalini

    August 31, 2017 at 2:40 am

    Hi Maria, looks like delicious recipe and fun to make. I love boiled eggs but never tried with soft-boiled, really liked the idea. Definitely going to try it 🙂

    Reply
    • halsanutrition

      August 31, 2017 at 2:51 pm

      That’s great! I hope you like them!

      Reply

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Hey there!

I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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Maria Adams MS MPH RDN
So I tried to make an impromptu video on how to ma So I tried to make an impromptu video on how to make a chocolate banana smoothie. As you can see it did not go too well. 🤣Seriously, there are several takes like these. My 14-year old was manning the camera and couldn’t keep himself from laughing, which meant that I could not stay serious either. 😂(So then I tried filming myself, but holding your phone with one hand and trying to pour a smoothie into a glass with the other is not so easy.) It might be time to invest in a phone stand. (Or stick to photos!)

In case you are curious about how to make this smoothie, here is the recipe:

Chocolate Banana Smoothie 🍌🍫

1 cup milk
1 banana (frozen for a thicker and colder smoothie) 
1 tablespoon cocoa or cacao powder (we love @flavanaturals which is delicious and extra high in antioxidants )

(Optional add in: 1 tablespoon peanut butter)

Simply combine everything in a blender until smooth. Pour into a glass & enjoy! It’s perfect snack for hungry, growing tweens and teens....and hungry, busy mamas too! It’s especially great for refueling post-exercise. 

#videobloopers #chocolatebanana #chocolatebananasmoothie #snackideas #familynutrition #halsanutrition
Mix up your usual breakfast or snack by adding a v Mix up your usual breakfast or snack by adding a veggie or two. 🌱Sure, eggs on toast are delicious alone, but they really make you pause and slow down when they are presented in as colorful of a way as here.⁠⁠ 💛
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Veggies not only add beauty, but they also add flavor, texture, and, of course, nutrients. ⁠(Microgreens are one of my favorite additions. I also love radishes and need to remember to buy them more often!)⁠⁠
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It's easy to get in a rut with our meals. It's also easy to mindlessly eat while scrolling or typing away on our devices. ⁠⁠
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Put the screen away and carve out a little extra time to make your meal. Add a little extra color to your plate in the form of veggies or fruit and then give your food the full attention it deserves.⁠⁠ 🌈
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Sure, it takes a little more work to wash and slice up some produce, but the effort is well worth it. ⁠⁠💫
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#halfplateveggies #moreveggies #eggsontoast #satisfyingsnack #nourishingsnack #mindfuleating #mindfulsnacking #colorfulplate #halsanutrition #snacktime #familynutrition #momnutrition #spiceupyoursnack #mixupyoursnack #nourishingfood #nondietapproach #intuitiveeating #registereddietitian
Happy Weekend! 💫It’s snowing here again, but Happy Weekend! 💫It’s snowing here again, but it’s winter after all. ❄️ I find it absolutely beautiful but that said, I admit I am also looking forward to warmer days and being outside without my fingers & toes getting cold so easily! (hello #reynauds)

I did get my boys out for a dog walk in the snow this afternoon. Grateful for these moments. ❤️ Also grateful for our dog who gets us out of the house even when it’s cold out. 

Hoping we get enough fresh snow for cross-country skiing this weekend. And perhaps an outdoor fika. ☕️What are your weekend plans? 

#stillwinter #marblehead #weekendmood #getoutside #snowflakes #halsanutrition
More snow is coming ❄️❄️❄️here and to More snow is coming ❄️❄️❄️here and to say that temperatures have been cold throughout most of the US lately would be an understatement! 💨So why not warm up with a hot bowl of soup or stew. 🍲

My latest blog post features a round up of 11 delicious vegetarian soup and stew recipes from some of my favorite food bloggers. Best of all, they can all be made with the help of an instant pot or slow cooker.

Included in the round up is my slow cooker black bean, sweet potato, quinoa chili pictured here. 🌶 

Get the link in my profile. ⤴️ 

What’s your favorite soup or stew?

#slowcookerrecipes #vegetarianrecipes #plantforward #halsanutrition #familyfriendly #instantpotrecipes #familyfuel #souprecipes #stewrecipes #vegetarianchili #foodtographyschool #foodtography #meatlessmonday
Anyone know what these are? They are “semlor” Anyone know what these are? They are “semlor” and they were traditionally eaten in Sweden on Fat Tuesday. (These days they are enjoyed for a longer stretch of time.) 

Semlor are an absolute favorite of mine. The combination of real whipped cream, almond paste, and the sweet cardamom bun is 💯.

There was a time when these would have been on my “shouldn’t eat” or “should restrict” list. I still ate them, but with a side of restraint and overanalyzing.

Thankfully, I was eventually made aware that I was being affected by diet culture. These days I eat semlor with pure joy and satisfaction. 💗

#semlor #semla #fattuesday #fettisdagen #svenskmat #svenskkultur #dietculture #dietculturedropout #intuitiveeating #nondiet #foodtographyschool #foodtography @foodtographyschool #bakersofinstagram #swedishfood #whippedcream #almondpaste #cardamombuns #swedishtradition #replicasurfaces #halsanutrition
Happy Valentine's and Galentine's weekend! ❤️O Happy Valentine's and Galentine's weekend! ❤️One of the simplest ways to celebrate is with chocolate. 🍫I mean, flowers are nice, but chocolate is divine. ⁠⁠
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I recommend getting outside for a nature walk, some skiing, or even just a neighborhood stroll. 🏡Last weekend I got my family out for a walk and we mixed it up by walking down streets that we had never been on before...even though we have lived in this neighborhood for almost 6 years!⁠⁠
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After this "forced family fun" 🤣,as I know some people like to call it, keep the family gathered by serving up a cozy, delicious, chocolatey snack: like this chocolate fondue platter or a cup of homemade hot cocoa with extra whipped cream. Yum.⁠⁠ Recipes for both are on my website. 
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Also, Happy Winter Break if your kids are off. ❄️We will be home all week, so check back here for recipe ideas that your kids can make on their own or with a little help from you. Who knows, maybe I will even have my kids help me post my first Instagram reel. (The ones that are already on here are thanks to my fabulous niece @kateginder ).⁠⁠
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#valentines #galentines #familyfun #chocolatefondue #cocoa #meltedchocolate #familysnack #forcedfamilyfun #recipeontheblog #halsanutrition #winterbreak
Who eats the most citrus in your house? 🍊⁠⁠ Who eats the most citrus in your house? 🍊⁠⁠
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I'm pretty sure I'm the #1 consumer here. However, as may be the case for many of you, I find that when I cut it up and put it out the rest of my family is much more likely to indulge. 💛 (The exception being with clementines, 𝒂𝒍𝒎𝒐𝒔𝒕 everyone in my house is pretty good at peeling their own.)⁠⁠
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Inspired by my friend @jennyshearawn, I took my sliced up citrus a step further in this picture, drizzling it with a touch of honey and lime and then sprinkling on some mint leaves. 🌱🍊🍯Yum! It was almost too pretty to eat it! If you are in a fruit rut or want to get some more vitamin-C packed citrus into your family I totally recommend this simple citrus plate.⁠⁠
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Ok, time for an afternoon grapefruit break. I grew up eating grapefruit with my breakfast in the winter, but these days I find it hard to take the time to do so in the mornings!⁠ 🤪⁠⁠
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#vitaminC #citrus #oranges #caracaraoranges #dietitiansofinstagram #bostondietitian #marblehead #foodtography #foodtographyschool #eattherainbow #colorfulplate #healthyeats #nourishingeats # eatmorefruit #plantfoods #plantbased #grateful #fruitsalad #citrussalad #wintersalad #citrusplatter #winterfruit #immunesupport #momnutrition #kidsnutrition #thankyoucalifornia #familysnack #familynutrition #halsanutrition ⁠⁠
Happy World Pulses Day!⁠⁠ 🎉 ⁠⁠ What are Happy World Pulses Day!⁠⁠ 🎉
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What are "pulses"? Pulses include chickpeas, beans, dried peas, and lentils. These vegetarian sources of protein pack in a lot of nutrition without a big carbon footprint. ⁠⁠🌱
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This makes them a sustainable choice that we should choose more often. 🌏Another plus is that they are generally inexpensive and easy to store for long periods of time.⁠⁠
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These vegetarian meatballs are a fun way to add more pulses to your repertoire. ☀️Made with nutrient-packed and flavorful ingredients such as sunflower seeds, hemp hearts, and sundried tomatoes, these veggie meatballs also feature cannellini beans.⁠⁠
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Cannellini beans, sometimes called white beans, are a versatile pantry staple. In addition to providing protein, they also offer fiber, folate, iron, and other nutrients. ⁠⁠💪
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Check out my blog to get the recipe. You will also find other great meatless meal ideas such as black bean sliders, veggie chili, lentil salad, and hummus. ⁠⁠😋

PS - To the emoji creators, whoever they are, we need a pulse emoji or two! 
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#pulseemojis #emojicreator #worldpulsesday #pulses #worldpulsesday2021 #internationalpulsesday #nutritioninformation #vegetarian #flexatarian #foodatarian #intuitiveeater #foodawareness #plantbasedprotein #plantbasednutrition #plantbased #eatmoreplants #sustainablefoods #registereddietitian #nutritionist #pantrystaples #cannellinibeans #beans #driedbeans #cannedbeans #veggiemeatballs #vegetarianmeatballs #spaghettisquash #deliciouseats  #recipeontheblog #halsanutrition ⁠⁠
What’s your go-to snack? For me it’s often a h What’s your go-to snack? For me it’s often a handful (or two!) of almonds and a banana, an apple with peanut butter, yogurt and granola, or cheese and cucumbers on rye crispbread. 

But sometimes I get a little fancier and make things like this chia pudding. It really just takes a couple of minutes to stir together. The catch is you have to wait a few hours or even overnight to allow the chia seeds to soak up liquid. Of course, prepping ahead also means you have a nourishing snack waiting for you when needed. 

Chia seeds are part of my weekly diet. Rich in protein, healthy fat, iron, and fiber they are small but mighty. 💪 My kids like them as part of granola, blended into a smoothie, or baked into muffins or cookies. My older son likes chia pudding as well.

Are you a chia fan? How about a chia pudding fan? 

#chiaseeds #chiapudding #snacktime #proteinpacked #cardamomchiapudding #strawberries🍓 #recipecomingsoon #snackideas #nourishingmoms #antidiet #nourishingteens #nourishingkids #nondietapproach #joyfuleating #foodtographyschool #foodtography @foodtographyschool #halsanutrition
Let's talk lunch for a second. 🌯There is no dou Let's talk lunch for a second. 🌯There is no doubt that in our American culture we want it to be quick and easy. Enter the sandwich, it takes just a couple of minutes to throw together and not much longer to eat.⁠⁠
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Sandwiches are the go-to lunch for my kids on most days. At age 12 & 14 they can easily make their own sandwiches as long as I keep some ingredients on hand.⁠⁠🍞🥬🥒🧀
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Of course, eating the same old sandwiches can get boring pretty fast. So how do you keep it interesting? One of my favorite ways is to vary the bread! From bakery-fresh sourdough, to hearty whole grain, to cute little buns, to fresh baguette.⁠⁠ In addition, toasting or Panini pressing bread can do wonders.
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Pictured here is my 12-year old’s favorite sandwich: butter, ham, and greens. But instead of our usual go-to whole grain bread, here it's served on toasted whole wheat Naan bread. Yum. ⁠⁠
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Today he was rather excited for lunch because we had leftover brioche buns from burgers that we had over the weekend. So he made his favorite sandwich on lightly toasted brioche. He said it was so good that I should try one too. I'm not usually a ham sandwich girl, but I took it as a bonding moment and gave it a try. He toasted the bread for me because he said you have to be careful so it doesn't burn. 
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Verdict? It was quite tasty! Even better? The shared lunch experience.⁠⁠ ❤️
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Bottom line: ⁠⁠
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1) Mix up your usual sandwich routine by trying different kinds of breads and buns. ⁠⁠Try toasting & panini-pressing too. 
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2) Let your kids take the lead in creating their sandwiches. And then give one of their sandwiches a try! ⁠⁠
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What is your favorite sandwich? How about your child's?⁠⁠
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#motivationmonday #sandwiches #lunchsandwiches #lunchideas #familylunch #kidslunch #whatsforlunch #teenlunch #halsanutrition⁠⁠ @northcountrysmokehouse #hamsandwich
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TGIF! Get the weekend started with this fun snack TGIF! Get the weekend started with this fun snack or dessert board! ✨It’s guaranteed to get your kids away from their screens and gathered together! 😉It would also be fun to serve up on Super Bowl Sunday.

No major directions needed for this one. Simply melt a chocolate bar or chocolate chips. 🍫I usually do this in a double boiler over the stovetop but a microwave works great too—just be sure to stop and stir every 20-30 seconds. Then pour it into a little bowl, put it on a tray or cutting board, and add an assortment of goodies to go with it. Serious yum. 👌

I like to look for fairly traded dark chocolate. Dark chocolate is a rich source of flavanols, a type of antioxidant that is good for both your heart and brain. ❤️ It’s also high in magnesium and iron. To get the maximum benefit choose chocolate that is 70% dark chocolate or higher. If you prefer the taste of milk chocolate, try mixing half dark chocolate with half milk chocolate. 👍

#tgif #chocolatefondue #fondueparty #chocolateboard #snackboard #dessertboard #superbowlsnacks #darkchocolatelover #flavanols #cocoa #fairtrade #foodtography #heartmonth #familynutrition #halsanutrition
Fun fact: What is the primary driver when it comes Fun fact: What is the primary driver when it comes to our food choices? Taste! Makes sense given that we are born with more than 10,000 taste buds!⁠⁠
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I'm back to teaching @endicottcollege and during the first couple days of class, we spent a good amount of time just discussing what drives our food choices. Turns out, there is 𝘢 𝘭𝘰𝘵 to consider. In addition to taste, here are some other factors involved in this decision:⁠⁠
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-food preferences (texture, creaminess, appearance, etc.)⁠⁠
-enjoyment ⁠⁠
-culture ⁠⁠
-environment ⁠⁠
-social life; your peers, social gatherings⁠⁠
-mindfulness vs. multitasking⁠⁠
-food and diet trends⁠⁠
-nutrition knowledge - or rather, one's 𝓅𝑒𝓇𝒸𝑒𝓅𝓉𝒾𝑜𝓃 of foods as "healthy" or "unhealthy"⁠⁠
-current state of health (e.g., medical need for special diet or trying to lose/gain weight)⁠⁠
-food allergies and intolerances⁠⁠
-advertising⁠⁠
-time⁠⁠
-convenience⁠⁠
-accessibility⁠⁠
-cost⁠⁠
-habits⁠⁠
-emotions⁠⁠
-hunger level⁠⁠
-schedule for the day (e.g., eating a big breakfast before a morning of teaching or light breakfast before going for a run)⁠⁠
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Can you think of other ones? ⁠⁠
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Something else that I pointed out to my students is that many of these factors are completely or partially out of our control. This is one of the many reasons why trying to completely change the way you eat (e.g., by going on a restrictive diet) can be difficult.⁠⁠
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Ok, time to whip of some of these blueberry scones so that they will be ready in time for fika! Hop on over to my blog, link in profile, to get the recipe.⁠⁠
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#nutrition101 #nutritioneducation #nutritionknowledge #nutritionfromsciencetoyou @joansalgeblake #fooducation #collegenutrition #registereddietitian #nondietapproach #halsanutrition #blueberryscones #oatmealscones #recipeontheblog #foodtography #foodtographyschool #fikatime ⁠⁠
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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