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Flourish Nutrition, Franklin, TN (2025)

09/22/2021

Checked out Retro Coffee and Donuts this morning☀️ Let’s just say that Grace had the best time and we loved the coffee + donuts 🍩

03/29/2021

Slow Sundays are for baking cookies 🍪

Made these cookies yesterday and they are almost gone already 😋

These cookies are soft + chewy+ chocolatey...what’s not to love!
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P.S.They are gluten-free + dairy-free but I’m willing to bet that you’d never be able to tell!

03/21/2021

Sunday Sunshine ☀️

Enjoy the sun, nourish your body, calm your mind ✨

03/10/2021

Happy RD Day to all the lovely, talented, selfless, knowledgeable, and amazing registered dietitians!

Who is a registered dietitian (RD) ⚡️

✨ a nutrition + food expert credential by the Commission on Dietetic Registration + licensed (required by most states) in order to practice.

✨has completed academic requirements (bachelors ➡️ masters requirement in 2024) approved by the Accreditation Council for Education in Nutrition and Dietetics (ACEND).

✨has fulfilled supervised practice hours in various clinical & community setting.

✨ continues the journey of lifelong learning through continuing professional education requirements to sustain registration.

Where we work ⚡️

✨ You’ll find RDs in so many different work environments. We work in hospitals as clinicians, in schools and universities as educators, in government as lobbyists, in the community as disease prevention program developers, in the culinary field as chefs and recipe developers and in the lab as researchers + so so so much more. The list is almost endless where you can find an RD.

✨ Your RDs are here to support and guide you on your journey through life 🫐🌮🍓🍕🫑

03/05/2021

Experimenting with different ingredients in recipes is something that is exciting to me. I’ve had Celiac disease for about 10 years now. Through that diagnosis, I have learned how to make many substitutions with the foods that I am eating + enjoying. I’ve created new recipes and found replacements so that I am still able to enjoy all the wonderful foods without sacrificing flavors and textures.

Although this substitute isn’t anything related to being gluten-free, it’s a good one to keep in mind if you ever run out of oil!

✨ Substituting applesauce for oil in quick-bread products like muffins, banana bread and brownies✨

🍪The role of oil in baking

1️⃣ Flour contains the protein gluten. When water makes contact with gluten along with mixing, gluten develops and forms elasticity within the product. This is what gives bread its chewiness and structure🥖 (where gluten development is vital to the end product).
2️⃣ Oil is used to coat the flour to prevent water from making contact with the gluten. This leads to minimal gluten development and results in a lighter and moist end product, which is what you want in brownies and muffins.

🍪Why applesauce can replace oil

1️⃣ Applesauce contains pectin which is a starch. Pectin is found within the cell walls of vegetables and fruits and gives them structure.
2️⃣ Applesauce and oil work completely different in their task to prevent gluten development. While oil coats the flour, pectin competes with flour for water absorption and ultimately wins. Pectin absorbs more of the water and therefore minimal amounts of water are able to connect with the flour for gluten development.
3️⃣ *Of note, applesauce contains a lot of water 😳 which can develop the gluten as well! A tip to help prevent this would be to mix all the dry ingredients together in one bowl and then all the wet ingredients in another. Then quickly combine them together and bake immediately 🧁

🍪Oil:Applesauce ratio

As a general note, applesauce can replace oil in a 1:1 ratio. This means 1 cup of oil in a recipe could be replaced by 1 cup of applesauce.

Have you tried this substitution before? Let me know! ⬇️⬇️⬇️

03/01/2021

B E H A P P Y

It’s March 1st which means it’s finally National Nutrition Month! Yay! This year’s theme is “Personalize Your Plate.” This is a great concept because we all have individualized nutrition needs + different food and taste preferences + come from various cultures and backgrounds which all influence our eating. I hope you’ll join me this month as we dive into personalizing your plate + sharing some of my favorite recipes + enjoying some good eats in Franklin, TN 💙

02/26/2021

dude, breathe.

Breathing is often a mindless activity. We don’t have to think about each breath we take, when we’ll take our next breath or which breath will be our last. Sometimes this sense of mindlessness can spill over into our eating. Eating can become a mindless activity due to various reasons. Most often it’s because of surrounding distractions, rushing through lunch on a busy work day, eating on the go in the car or eating 🍽 + scrolling📱+ tv 📺

Small steps to increase mindfulness while eating ✨
🔅 Put away electronics while eating. This can help you to focus on the foods you’re eating rather on the type of media you are consuming
🔅 Set down your fork in between bites of food. This can allow you to focus on the taste and sensations of the food in your mouth, rather than filling your fork with the next bite of food you’re going to take.
🔅 Take a moment to be thankful for the food that you have to eat before you begin eating. Having access to food is not something everyone has. Showing gratitude for the food you have is a simple way to become aware of what you are eating.
🔅 Bite, chew, swallow, repeat. Chewing your food thoroughly rather than powering through the meal can increase mindfulness.
🔅Bring more than just your appetite to the table. Inviting in all of your other senses besides taste can increase mindfulness. How does the food look? What does it smell like? What about the temperature of the food? All of these senses are what makes eating so enjoyable.

What’s one way you’ve been able to practice mindfulness around eating? Share with us! ⬇️⬇️⬇️

02/24/2021

Anyone else been absolutely loving all the sunshine these past few days? ☀️

I decided to pop on the brightest shirt I own, went out to a garden center and enjoyed all the sun + admired all the wonderful plants.

Being out in the sun is the best way to get your vitamin D!

🔅Vitamin D is derived from a steroid. Although 5 forms of Vitamin D have been discovered, only two forms are important for humans: ergocalciferol (D2) and cholecalciferol (D3).

Unlike most vitamins, our bodies are able to make their own Vitamin D when our skin is exposed to the sun! The process is quite complex and involves the ultraviolet rays from the sun, our skin, the liver and the kidneys.

🔅Sources of Vitamin D🔅
☀️The main source of Vitamin D we get comes from the sun. Spending 5-15 minutes a day between mid-morning through mid-afternoon can provide sufficient amounts of Vitamin D.
☀️Vitamin D3 sources are limited to animal products like liver, eggs and fatty fish 🥚 🐠
☀️Fortified products like milk, yogurt and cheese contain Vitamin D3 🥛 🧀
☀️Vitamin D2 sources come from limited plant sources like shiitake mushrooms 🍄

What’s your favorite way to get your Vitamin D? Let me know! ⬇️⬇️⬇️

02/24/2021

⚡️ Energy Bites⚡️

These small bites are absolutely delicious and are packed full of nutrient-dense foods! They are great for snacks or make a good addition to any breakfast.

What’s so great about them?

⚡️Flax meal is a good source of plant protein. Flax meal also contains fiber which can help us to stay regular 💩. Flax meal contains vitamins and minerals like Vitamin B1, magnesium and calcium which all help support a functioning body. A rich source of omega-3 fatty acids is normally found in cold water fatty fish like salmon or sardines, but flax meal also contains omega-3s. Omega-3s are good for your heart ❤️ and are able to help aid in the prevent of heart disease.

⚡️Oats contain protein and fiber much like flax meal does. Oats contain both insoluble fiber, like cellulose and hemicellulose, and soluble fiber (fiber that dissolves in water) like pectins and gums. Both types of fiber help keep the digestive tract functioning properly.

⚡️Chia seeds are small but mighty with their nutrients. They contain fiber as well as vitamins and minerals like calcium, manganese, magnesium, zinc and phosphorus.

⚡️Dried cranberries add a nice touch of sweetness to these powerful bites. When cranberries are dried, the amount of vitamins and minerals they contain decreases. However, dried cranberries are still a good source of potassium and calcium. They also contain different amounts of antioxidants (like phenols) which help protect our DNA against damage.

✨Recipe✨

⚡️Ingredients⚡️
2 cups oats
1/4 cup honey or agave
1 1/2 cups peanut butter
1/2 cup dried cranberries
3 tablespoons cocoa powder, unsweetened
1/2 cup shredded coconut, unsweetened
1 tablespoon chia seeds
1/3 cup mini chocolate chips
3 tablespoons of water, as needed

⚡️Directions⚡️
In a medium size mixing bowl, add the oats, honey, peanut butter, cocoa powder, coconut, cranberries, chia seeds and chocolate chips. Mix all the ingredients together on medium speed till they are all are incorporated. Add water as needed to make the mixture stick together. Mold and shape the mixture into little round bites. Chill before serving.

02/21/2021

👁 ❤️ 🌮

Mojo's Tacos have some of the best tacos in Franklin! My favorite ones on their menu are the carnitas!

🌮 5 love languages of tacos 🌮
🌮Words of affirmation: Your tacos are delicious
🌮Acts of service: I made you tacos
🌮Receiving gifts: Here are some tacos
🌮Quality time: Let’s go out for some tacos
🌮Physical touch: Let me hold you like a taco

Which one is your taco love language? ⬇️⬇️⬇️

02/20/2021

Happy Saturday, everyone! 🔅

I love repurposing different items around my house! One of my favorite upcycled ♻️ crafts is turning used candle jars into cute plant pots!

🪴 If you have any candles that you’re ready to transform into a pot, the first step is to get out the layer of wax at the bottom of the candle. You can do this by filling a pan with about 4 inches of water and turning your burner on medium heat. Place your candle in the pot and allow the wax to melt. Once the wax has melted, carefully remove the candle jar from the water. Then pour lukewarm water into the candle jar. Allow the water to cool and the wax to harden again. Doing this will cause the wax disk to float to the top of the candle jar and will allow you to easily remove the wax. Finally clean the jar with soap and water.

🎨 I wanted to create a ceramic texture for my pots. I mixed baking soda + acrylic paint to achieve this texture and then applied it to the clean candle jar. Allow the paint to dry completely before placing your plant in the pot.

What about drainage❗️
🌱 I only put plants in these repurposed pots that are in there original container that have drainage holes. Doing this helps prevent root rot!

What are you doing today? Let me know! ⬇️⬇️⬇️

02/19/2021

I absolutely love to bake 🍩 When I was in culinary school, my baking and pastry classes were my all time favorites. Before I decided to fully pursue becoming a dietitian, I was planning on opening up a bakery ✨

✨It’s still snowy here in Franklin so I thought it would be the perfect day for some donut muffins. What is a donut muffin? Well, it’s nothing super sophisticated 😅 It’s just muffin batter poured into a donut shaped pan. Although baking is a science, who says it still can’t be fun? I think I love donut muffins so much because they have crispy edges and bottom as compare to a regular muffin.

Have you been doing any baking while it’s been snowing? Let me know what you’ve made! ⬇️⬇️⬇️

Flourish Nutrition

09/22/2021

03/29/2021

03/21/2021

03/10/2021

03/05/2021

03/01/2021

02/26/2021

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