Leah Williams Nutrition, LLC

01/26/2023

Tonight’s dinner brought to us by the back of my freezer. I’m not trying to say this is a culinary masterpiece, however it’s pretty good considering it took 20 minutes and we had no fresh groceries. Ingredients: frozen spinach, frozen artichoke hearts, frozen mushrooms, frozen ravioli, sautéed and simmered in a half jar of Rao’s Alfredo sauce. Required very little energy or skill, and turned out great! .. ravioli is from Costco and frozen veggies are from whole foods

01/06/2023

Good Bowls are in Durham! I can’t wait to try these. I stopped by the Durham Food Coop on my way to work for something to have later for lunch today and to put in the freezer for next week. These are frozen prepared meals made with NC grown veggies and are produced in Hillsborough. You can visit their website to order for home delivery too. I’ll keep you posted on my favorites!

11/23/2022

Happy cooking!

11/22/2022

Why do I have cauliflower hanging out naked in my freezer? Because that’s the middle step of preserving fresh veggies to frozen. I had a ton of fresh cauliflower from my CSA that I wanted to preserve. Step ONE: blanch the fresh veggies you want to preserve (boil 3 minutes followed by ice bath). Step TWO: drain completely, pat dry and arrange on flat surface on foil or parchment paper in your freezer for at least 8 hours (this important step prevents ice crystals from forming on veggies). Step THREE: put frozen veggies in zip lock freezer bag sucking out as much air as possible. Use within 3 months. If you find yourself with more fresh produce than you can eat before it goes bad, make your own frozen veggies. Your future self will thank you!

11/03/2022

I was skeptical at first, but I tried this fridge hack and love it. Put all of your condiments in the crisper drawers and then put all the veggies that usually die in those drawers out where you can see them in the door. Those condiments aren’t taking up that valuable real estate and you can see clearly what you need to use before it goes bad. I did this last week and my refrigerator is still super organized. Props to KC Davis for the idea. Try it!

10/27/2022

Durham/Chapel Hill folks! The CSA I subscribe to has a few slots left for their Winter CSA! I love their organization which supports refugee farmers in our community. Their produce is delicious and would love to exchange recipes! Check out their website: transplantingtraditions.org. Sign up closes on October 31st.

06/06/2022

I’m sharing this from my physical therapist’s page. I couldn’t agree more with what she says here. I also highly recommend Art of Movement PT if you are in need of an amazing PT

05/27/2022

Anyone know what this is? Hint: It’s not an unripe strawberry..

04/28/2022

Dinner in 15. super greens + .natural.foods roasted garlic chicken + side of greens. It was akin to chicken Alfredo and my kids liked it! I added milk to thin the sauce.

04/24/2022

Happy Sunday! If you are doing your grocery shopping today, just thought I’d share a few convenience foods that are on sale today (Durham NC). I like .natural.foods for last minute meals. It’s $5 off! This is as cheap as I’ve seen it. It’s precooked seasoned chicken. You can use it as a base for chicken soup, put it over salad, in a sandwich, over rice, served with veggies. Other of my favorites on sale: cottage cheese, .

03/12/2022

It’s freezing out and I’m tired of cooking so thought I’d share that soup is on sale 2/ $12. Every Saturday. Each container is 24 oz. Cheaper than takeout at least! And a good source of protein/ fiber.

01/13/2022

If you can, take the stairs! As little as 3-10 minutes of stair walking can lower your blood sugar and improve your insulin sensitivity. When I was an intern at the CDC in Atlanta a while back, they had a stairwell that piped in fun music and lighting to encourage us to use the stairs instead of the elevator. It builds in a few minutes of strength and cardio to your day, and has clear metabolic benefits!

https://www.healio.com/news/endocrinology/20220107/stair-walking-for-10-minutes-may-lower-glucose-and-insulin-improve-insulin-sensitivity

Moderate-intensity stair walking for as little as 3 minutes can lower glucose and insulin concentrations, and 10 minutes of stair walking can improve insulin sensitivity, according to study findings. “Short duration, moderate-intensity stair stepping causes a decrease in peak postprandial gluc...

11/30/2021

Weeknight dinner ideas. I am a huge fan especially of the polenta (aka grits) bowls with veggies. So many possibilities and so comforting in cold weather!

Four recipes that can be made on weeknights without disrupting the natural order of things (including Ajiaco, pictured here), and an intro to our new Bittman Project colleague, Mike Diago! https://www.bittmanproject.com/p/meet-mike-diago-our-newest-staff

11/19/2021

Just picked up my first CSA box from ! Shish*to peppers, radishes, kale, mint, arugula, cauliflower, bok choy. I think I’ll take it easy tonight and make a salad with the arugula and radishes 😃

11/19/2021

I love beans and greens too! Check out these versatile combinations for filling, low cost, high fiber, protein rich meals.

I love beans and greens SO MUCH. Here's the template recipe, with 10 ideas for combinations (Black beans with kale, extra virgin olive oil, and chopped Brazil nuts; Green lentils with fennel, extra virgin olive oil, and golden raisins; Soybeans with mustard greens, sesame oil, soy sauce, and sesame seeds, etc). https://www.bittmanproject.com/p/how-to-cook-beans-and-greens-10-ways

10/29/2021

My favorite lettuce is on sale @ Food Lion ! $2.50. 1 box will make a salad for 4, or cover 4 lunches if you dress it up with some other veggies and protein. The arugula is great, and so is the butter crunch!

10/20/2021

Hot deal alert! 6 packs of Safecatch and Wildfin Tuna on sale at Costco! Safecatch is mercury tested and recommended by the American Pregnancy Association. Yes you CAN have tuna while pregnant. It’s a great source of protein and essential omega 3 fatty acids. These brands use sustainable fishing practices and yes can be pricy at the store. Hence the hot deal alert 😃.