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Breakfast

Simple Golden Milk Chia Pudding

Spelt Pumpkin Bread Made with Olive Oil

Cardamom Banana Blender Pancakes

more breakfast recipes

lunch

50+ Lunch Ideas for Teens (Free Printable)

Simple Roasted Veggies and Pesto Bowl

Instant Pot Chicken Tortilla Soup

Make Ahead and Freeze Turkey Meatballs

Roasted Beet, Avocado, and Tomato Wrap

This healthy curry chicken salad is perfect for everything from work lunches to picnics. Made with yogurt instead of mayo and a little extra turmeric powder it's sure to spice up your lunch. Gluten-free. From halsanutrition.com

Curried Chicken Salad with Skyr Yogurt

more lunch recipes

snacks

health benefits of coffee and cashew butter recipe

7 Health Benefits of Coffee plus a Coffee Cashew Butter Recipe

Pre-Sport Snacks for Tweens and Teens

sprouted spelt banana bread; whole-grain; dairy-free; halsanutrition.com

Simple Golden Milk Chia Pudding

4-Ingredient Peanut Butter Balls

This dairy-free spelt pumpkin bread is delicious! Made with extra-virgin olive and sweetened with maple syrup, it's a wholesome whole grain treat you can feel good about serving your family! Plus how fun is to use a bundt pan? From halsanutrition.com

Spelt Pumpkin Bread Made with Olive Oil

This simple stove popped popcorn is perfect for after school snack time and movie night. Whole grain, high-fiber, gluten-free, vegan, and approved by kids and dads! from halsanutrition.com

Simple Stovetop Popped Popcorn

These sea salted beet chips make a fun crunchy snack or appetizer! From halsanutrition.com #thereciperedux

Simple Roasted Veggies and Pesto Bowl

Instant Pot Chicken Tortilla Soup

Roasted Salmon with Avocado Dill Sauce

veggie-packed pad thai from halsanutrition.com; gluten-free, dairy-free, vegetarian, kid-approved

Instant Pot Chicken Soup with Parsnips

Make Ahead and Freeze Turkey Meatballs

Sheet Pan Cod and Veggie Dinner

more dinner recipes

desserts

Simple Swedish Chocolate Cake (Kladdkaka)

Baked Maple and Cinnamon Pears

Banana-Coconut Nice Cream with Dark Chocolate and Strawberries

Mini Swedish Midsummer Meringue Cakes

This delicious strawberry rhubarb crisp is lower in sugar than most rhubarb crisps or crumbles. It's also gluten-free, vegan, and totally family-friendly, making for some serious joyful, blissful eating. Enjoy! from halsanutrition.com

Oat-Almond Cookies (Gluten-free)

more dessert recipes

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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 to food and truly believe that all foods can fit! Read More…

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halsanutrition

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Simple Veggie Sides 🌱

Most nights I serve up simple veggie sides with our dinner. 🥕Roasted anything is a favorite. Cauliflower. Potatoes. Beets. Carrots. Brussels Sprouts.
Actually, no. My kids have yet to learn to like Brussels Sprouts. And my younger son still doesn’t like beets. But my research and experience tells me that with time and repeated exposure, chances are they will learn to at least like them a little! (Though I don’t think I liked Brussels sprouts until I had them roasted as an adult!) One way to introduce new foods and flavors to your family is by going out to dinner. You can often order a side dish such as roasted Brussels sprouts as an appetizer for the table. Chances are, the way they prepare it will be different from how you do it. Plus the restaurant setting usually makes for a fun, low pressure atmosphere. (Local friends - the Brussels sprouts at @soallfood and @5cornerskitchen are both super tasty). Do your kids like Brussels sprouts? Do you?

#mondaygreens #brusselssprouts #pickyeaters #learningtolikeit #moreveggiesplease #localveggies #farmdirectcoop #halsanutrition #marblehead

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Kids in the Kitchen ❤️
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There are so many ways to get your kids involved in the kitchen. Prepping, cooking, baking, tasting, and styling. 🌱Styling? Yes, why not! 📸
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In this photo (from last December!) my younger son & friend are “styling” the cookies they just made so that we could snap some pictures.🍪They had so much fun it made me realize I should involve my kids with this part more often! .
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And you don’t have to take a photo. Styling is also just a way to add that finishing touch to a plate of food. 🍽Perhaps it’s a sprig of parsley, a yellow lemon wedge, or some festive cranberries. 🍋
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This chance to interact with food in a fun, no pressure way is especially helpful for less adventurous eaters. 👍
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#kidsinthekitchen #foodstyling #pickyeaters #learningtotrynewfoods #familydietitian #momofboys #nondietdietitian #enjoyfood #allfoodisgoodfood #decemberfun #holidaybaking #gingermolassescookies #snowdaybaking #marblehead #halsanutrition

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Why do we eat? .
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Sure, eating can provide us with the nutrition we need to feel our best and perhaps even minimize disease risk. However food is so much more than this. ✨✨✨
Food is nourishment, energy, pleasure, tradition, joy, satisfaction, comfort, and love. 💗 It’s culture, it’s coming together, it’s adventure.
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Unfortunately, 𝗶𝗻 𝘁𝗼𝗱𝗮𝘆’𝘀 𝘄𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗼𝗯𝘀𝗲𝘀𝘀𝗲𝗱 𝗰𝘂𝗹𝘁𝘂𝗿𝗲 𝘁𝗵𝗶𝘀 𝗯𝗶𝗴𝗴𝗲𝗿 𝗽𝗶𝗰𝘁𝘂𝗿𝗲 𝗰𝗮𝗻 𝗯𝗲 𝗲𝗮𝘀𝘆 𝘁𝗼 𝗼𝘃𝗲𝗿𝗹𝗼𝗼𝗸 𝗮𝗻𝗱 𝗳𝗼𝗿𝗴𝗲𝘁. Instead, we sometimes focus in on only the “𝚗𝚞𝚝𝚛𝚒𝚝𝚒𝚘𝚗” provided by a food. We may scrutinize ingredient lists, label foods as healthy or unhealthy, try to follow “healthy eating rules”, feel guilty for not serving ourselves or our family ”perfect” meals, and in general, worry too much. .
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Thanksgiving offers a good reminder that 𝕗𝕠𝕠𝕕 𝕚𝕤 𝕒𝕓𝕠𝕦𝕥 𝕞𝕦𝕔𝕙 𝕞𝕠𝕣𝕖 𝕥𝕙𝕒𝕟 𝕟𝕦𝕥𝕣𝕚𝕥𝕚𝕠𝕟. 🙌 It also reminds us to be grateful for all that we have, including food. .
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#intuitiveeatingrd #nondietapproach #foodismorethannutrition #wellnessculture #dietculture #ditchthediet #nofoodrules #foodtradition #foodculture #foodbeliefs #foodcelebration #thanksgivingdinner #gratefulforfood #gratitude #allfoodisgoodfood #halsanutrition

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Pear, Almond & Cardamom Cake 🌟
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𝒯𝒽𝒶𝓃𝓀𝓈𝑔𝒾𝓋𝒾𝓃𝑔 is just over a week away! What are you making? 🥕Are you hosting? .
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I’m hosting and focused on the turkey and all the sides as my guests have the apps & desserts covered. 👌
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However, if I was making dessert this would likely be on the list. 𝐂𝐡𝐞𝐜𝐤 𝐨𝐮𝐭 𝐭𝐡𝐞 𝐟𝐮𝐥𝐥 𝐫𝐞𝐜𝐢𝐩𝐞 𝐨𝐧 𝐦𝐲 𝐛𝐥𝐨𝐠. ⤴️ Made with @odense_almond_paste it comes together easily with the help of a food processor. Please note it’s a very thin, flat cake. Not a traditional cake. The only change I would make next time? More pear slices! 🍐🍐🍐(I only had 2 when I made this one...and someone kept eating my slices. 😉)
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#cardamomcake #pearcake #almondcake #odensealmondpaste #nordicbaking #thanksgivingdesserts #allergyfriendlydessert #glutenfreedessert #dairyfreedessert #halsanutrition

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More 𝕗𝕣𝕦𝕚𝕥 please! 💙
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I don’t know about your kids but mine love fruit. (As do I). Fortunately, this is a good thing as only about 10% of Americans eat enough fruit! 🍓🍇🍉🍌🍍🥝
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Fruits are loaded with vitamins and other compounds such as antioxidants and phytochemicals. ✨They also contain FIBER, something else most Americans fall short on.✨
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My advice? 𝐓𝐫𝐲 𝐭𝐨 𝐢𝐧𝐜𝐥𝐮𝐝𝐞 𝐚 𝐟𝐫𝐮𝐢𝐭 𝐚𝐫𝐨𝐮𝐧𝐝 𝟒 𝐭𝐢𝐦𝐞𝐬 𝐚 𝐝𝐚𝐲, for example at breakfast, with the morning snack or lunch, with the afternoon snack, and after dinner! .
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SLICING fruit for kids tends to make them more likely to eat it. My kids also love it when I put sliced apples or berries in a SALAD. 🥗I try to buy what is in season, however because we eat so much fruit and are limited in what’s available locally here in the colder months, I also buy tropical fruit and berries year round. 🥭#gratefulforthat
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☑️OK that’s all for now. (I just really wanted an excuse to post this picture of the berries that we picked back in August @russellorchards. It’s the kind of color pop that is needed on a gray, November day!) 🤪
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#eatmorefruit #addcolortoyourplate #addcolortoyourday #localberries #nowinthefreezer #splurgeonberries #blackberrylove #blueberrylove #kidtips #nourishingkids #nourishingsnacks #nourishingmoms #intuitiveeating #halsanutrition

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Sunday W A F F L E S🌟
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Happy Sunday! ❤️Thanks to “fall back” we enjoyed an extra hour of sleep last night—although only my husband seems to have been able to “sleep in.” 💤 (My dog definitely didn’t get the memo! Haha.)
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We are celebrating the morning with waffles! 💓You can find the ℕ𝕠𝕣𝕕𝕚𝕔-𝕊𝕥𝕪𝕝𝕖 𝕆𝕒𝕥 𝕎𝕒𝕗𝕗𝕝𝕖𝕤 recipe on my blog. Make some extra and freeze for busy mornings! .
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The best part of waffles? The smell, the taste, the texture...and the toppings! 🍓When I’m out of fresh berries I reach for the frozen ones. I keep antioxidant-packed wild blueberries in the freezer and add them almost daily either to my oatmeal, waffles, pancakes, or smoothies. And bananas, well we always have bananas but only because I buy another bunch every 3 days! 🍌🍌🍌
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Enjoy the rest of your weekend. Get outside and do something that makes you forget to check your phone!!! ☀️🌲🍂

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H A P P Y Halloween! 🎃
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I’m hoping my non-peanut butter loving son comes home with some peanut butter cups for me tonight, ha ha. But if not I am planning on making these homemade chocolate peanut butter pumpkin cups.😍They are so good and all you need is dark or semi sweet chocolate chips, peanut butter, pumpkin puree, maple syrup, and sea salt. Get the recipe from the inspirational @its_a_vegworld_afterall !
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Enjoy your Halloween, and remember to savor the candy without guilt—today and EVERY day! 💓✨Research shows that the more we restrict a food the more likely we are to crave it and over eat it. ✨

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With Halloween 🎃 around the corner, many parents are worried about the amount of candy their child will eat. I totally get this. I used to feel the same way! I would try to hide my kids’ Halloween candy after a few days or tell them how much they could eat on Halloween night and then the days after.

Fortunately, once I learned more about the Division of Responsibility and Intuitive Eating, I realized that ✨the best thing I could do was relax and let them enjoy their candy. ✨After all, it’s THEIR candy. You can certainly give them the option to trade their candy in for a non-candy treat or cash. But if they don’t want to, don’t force it.

By giving them permission to eat as much or little as they want of their candy you are giving them control and helping them learn to listen to their bodies. This will help promote a positive relationship with food. The same goes for us adults, the more we give ourselves permission to eat what we want, the less forbidden it becomes, making us less likely to overeat it.

If your child has never been given full control of their candy stash before, this may be super exciting for them and they may very well eat so much that they get a stomach ache. That’s ok! Over time they will relax and may even surprise you by wanting to donate most of their candy.
I will add, however, that there are some factors that you can control when it comes to candy, at least for young kids, and these include:
1️⃣how many houses you trick or treat at (which equates to how much candy they end up with), 2️⃣what you serve them to eat before they trick or treat (a full belly of food will help cut down on the candy eaten), 3️⃣the snacks and meals you serve on a regular basis, and,
4️⃣how you view candy year round. Is it a forbidden treat or are they allowed to have it on occasion with full permission to eat and enjoy? 💕
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#halloweencandy #candystress #letthemeatcandy #intuitiveeating #raisingintuitiveeaters #divisionofresponsibility #registereddietitian #halsanutrition

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Hungry K I D S ! 🍽
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What to do when everyone (including you!) is starving, but dinner hasn’t been started: Put out a snack board with mostly veggies. Have your kids help you assemble it! 👍Cut up any fruit or veggies you have on hand. 🌱Add some nuts or hummus. Or, make it a full on dinner board and add more food.
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Help everyone SLOW down by putting away phones for just a little bit, lighting a few candles, and putting on some relaxed music. Now that’s what I call a relaxed Friday evening! 💫
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Happy Weekend! 💗

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Printable Meal Planning Templates

Pre-Sport Snacks for Tweens and Teens

50+ Lunch Ideas for Teens (Free Printable)

Swedish Inspiration

Roasted Salmon with Avocado Dill Sauce

Simple Swedish Chocolate Cake (Kladdkaka)

Nordic Seedy Cracker Bread

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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and healthful living. Follow my blog for healthy recipes, everyday wellness inspiration, and fad-free nutrition advice. Read More…

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