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mindful eating

Grazing vs. Planned Snacks

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Discover the Joy of Intuitive Eating

Ditch the diet and discover the joy of intuitive eating. Halsanutrition.com

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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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My friend Lizzie @its_a_vegworld_afterall has an a

My friend Lizzie @its_a_vegworld_afterall has an amazing feed that is sure to inspire you to eat your veggies! 😁

What’s more, she recently wrote a cookbook! “Vegetable cookbook for vegetarians” would make a great gift for vegetarians, plant-forward eaters, and veggie loving omnivores alike. It’s an a-z guide on how to prepare different types of veggies with over 200 recipes! 🍠🥕🥦🥬🥒🌶🫑🍆🍅

It would also be helpful for newer CSA and farm share members or anyone looking to spice up their usual veggie repertoire. (Like me!)

Pictured here is a kale, apple, and lentil salad with dreamy tahini dressing that I made from her cookbook. Delicious. 😋

Ok. Screens away time. Trying to be more strict with myself about putting away the phone at least an hour before bedtime!!! 💤

#vegetarians #vegetablecookbook #itsavegworldafterall #dietitiansofinstagram #plantforward #omnivore #veggielover #halfplateveggies #lunchideas #wintersalad #todayfood #halsanutrition #veggiesfordays #kalesalad #tahinidressing

Need a cozy, simple breakfast idea? Stir together

Got extra cranberries? Then use them to make these

Creamy. Dreamy. Mashed Potatoes. Eat, savor and en

Creamy. Dreamy. Mashed Potatoes. Eat, savor and enjoy this Thanksgiving and any day. 💗

There is no need to replace them with cauliflower or to skip the added butter.

While I love potatoes because they are delicious and agree more with my digestive system than eating a bunch of cauliflower, I also know that they are more nutrient-packed than most people realize. 🥔

One medium Yukon Gold potato (my favorite) has about:

4 grams of protein
5 grams of fiber (with yummy skin)
70% of the DV for vitamin C
26% of the DV for potassium

If you need a simple recipe head on over to my blog. I use the Instant-Pot to make mine, which is great for busy families. 👍

Ok, time to end the workday and get into relax and prep mode for Thanksgiving. ✨It may just be our household of 4 this year, but to me it’s still a very special occasion, and I’m excited to have gotten everyone in the family involved with making something. 🦃🥔🥕🥧(At least I think it’s a good idea! I will let you know how it goes! 🤣)

Need some breakfast inspiration? Then you will lov

Fika break! 💗These delightful oat-almond cookie

Fika break! 💗These delightful oat-almond cookies are a spin on the classic Swedish “bondkaka” (farmer’s cookie). They are one of my favorites and perfect for a little afternoon coffee break (fika).

On the blog you can get the gluten-free version made with oat flour and a bit of Buckwheat flour. The ones in this photo feature Rye flour instead of buckwheat.

Here is the full recipe so you don’t even have to go to my blog! 😉

O A T - A L M O N D cookies✨(“Bondkakor”)

Ingredients:

½ cup raw almonds
½ cup oat flour (certified gluten-free if needed)
¼ cup buckwheat flour (or rye if not gf)
¼ cup sugar
½ teaspoon baking soda
Pinch of salt
4 tablespoons softened butter (or coconut oil or vegan butter)
1 tablespoon maple syrup (or molasses)
½ tablespoon water

Directions:

1️⃣Place almonds in a food processor and pulse to chop. Continue until well chopped.
2️⃣Add the rest of the ingredients and process until well combined. The mixture will be crumbly but should stick together when you press it with your hands.
3️⃣Tilt dough out onto a clean counter space or parchment paper. Roll into a log. (Make it more square than round as I did if desired.) The dough will be a little crumbly, but should hold together. Wrap in that parchment (or plastic wrap) and put in the refrigerator for at least 4 hours (or up to several days).
4️⃣When ready to bake, remove dough from the refrigerator and let warm up for 5-10 minutes. Meanwhile, preheat oven to 400 degrees F.
5️⃣Slice log into ¼"-inch slices, about 20-22 pieces. Place unbaked cookies on baking sheets lined with parchment or nonstick liners.
6️⃣Bake for 8-10 minutes, until just starting to brown. Let cool slightly and then transfer to a wire rack to finish cooling.
7️⃣Store in an airtight container.

Happy Friday! Be well. 💗

#oatalmondcookies #oatcookies #fikatime #coffeetime #teatime #bondkakor #glutenfreeoption #wholegrain #bakersgonnabake #halsanutrition

Need some simple dinner ideas? This classic dinner

Need some simple dinner ideas? This classic dinner is always a favorite at our house:

Roasted split chicken breast (get the recipe on my blog) + mashed potatoes (made in the instant pot) + simple salad (e.g., arugula and apples). (The 🥗 looks a little skimpy in this picture but I think I was trying to quickly take a picture before I lost daylight LOL!)

Other meals we are all loving lately include veggie-loaded pasta Bolognese, pan-seared salmon plus roasted cauliflower and oven-baked potatoes, veggie chili, cod of any kind, and tacos and taco bowls. ❤️

What are some of your go-to dinners that are easy for you to make and you know most everyone will be excited for?

#dinnerideas #familydinner #roastedchicken #mashedpotatoes #simplerecipes #halsanutrition

Happy Monday! Here’s a reminder to take some tim

Happy Monday! Here’s a reminder to take some time out everyday to stretch, move, or just breathe. 💗Ideally, many times everyday.

In a world where we are glued to our screens for much of the day this simple habit is extra important.

Notice how you are feeling and ask yourself what you need, whether it’s a walk, a little yoga or stretching, or some focused breathing. ✨

OK time for me to take a brief yoga break before switching gears to dinner prep. It will make me a calmer, happier, more energized cook! 😀

📷@larisa_forman 💫(taken a couple of years ago when I had just completed my yoga teacher training!)

#mondaymotivation #yogapractice #yogabreak #movementbreak #stretchbreak #screenbreak #halsanutrition

Happy Sunday! 💗These wild blueberry scones are

Looking for an easy way to get nutrient packed pan

Did you know that cooking in a cast iron skillet c

Did you know that cooking in a cast iron skillet can boost the iron content of your food? 🥘

I just wrapped up teaching my students about minerals and I always spend a good chunk of time talking about iron since iron deficiency anemia is the most common nutrient deficiency among children and women of childbearing age. 👩‍👧‍👦

While there are many ways to boost your iron intake, including eating iron-fortified cereal and adding vitamin C-rich foods to your meal, one of my favorites is using my cast-iron skillet. I have 3 different types of @lodgecastiron pans and use them for everything from pancakes to stir fry’s.

One of my favorite ways to use it is to make these chicken fajita tacos. 🌮You can find the recipe on the blog. And feel free to change up the veggies to what you have on hand. 🥕🌶🧅

Oh, and if you missed taco Tuesday yesterday why not enjoy it tonight! 🎉

#tacotuesday🌮 #chickenfajitas #veggieloaded #halfplateveggies #irondeficiencyanemia #castironskillet #ironrich #ironboosting #chickentacos #recipeontheblog #halsanutrition #familynutrition #momnutrition #nourishyourbody #nourishedfamily

If you find yourself grazing when working from hom

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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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