Kimberly Higgins, RD

09/07/2023

Back-to-school breakfast of champions. High protein peach smoothie bowl and a glass of water! Morning hydration is key; water is the best fluid for rehydrating upon waking and fruit provides both fluids and nutrients. Have a great day!

10/05/2022

The struggle is real! But small changes in behaviors, when done consistently, can improve health. This article just scratches the surface, but it provides some practical places to start….

Many of the strategies that you think will work don’t. Here are the surprising things that do.

08/14/2022

Garden tomatoes = Sunday night supper of champions

08/03/2022

Watermelon is THE summer fruit! Sweet and refreshing, it is also surprisingly low in calories – a mere 45 kcals per cup. It’s high water content makes watermelon perfect for staying hydrated in the hot months while also offering a dose of Vitamin C and potassium. A delicious way to meet your fluid and nutrition needs!

Looking for a new way to enjoy watermelon? Check out one of my favorites; Watermelon Salad with Feta and Olives -
https://kimberlyhigginsfoodandnutrition.com/rd/recipes/watermelon-salad-with-feta-and-olives/

07/22/2022

National Mango Day: July 22, 2022.

Mangoes are truly superfoods! A good source of several vitamins and minerals, they also provide more than a dozen different antioxidants. These powerful plant compounds work to protect your cells from damage caused by stress, intense exercise or toxins. This makes mangoes a perfect recovery food! Click on the link below for one of my favorite ways to enjoy mangoes!

Easy Mango Chicken Salad Recipe with 4 simple ingredients:
https://kimberlyhigginsfoodandnutrition.com/rd/article/easy-mango-chicken-salad/

01/09/2022

Happy New Year! This is a great time of year to start the morning out with some high-protein blueberry pancakes. 3 simple ingredients, quickly whizzed in the blender, make these pancakes a snap to whip up. Eggs and cottage cheese lend plenty of protein and oats offer whole grains and a good source of fiber. And, unlike boxed pancake mixes, this batter has no added sugars or preservatives. Best of all, they cook up light and tender and taste amazing!

Let us know if you have any questions and don't forget to take some pictures of your masterpieces to share with us!

For the full recipe, visit us at https://kimberlyhigginsfoodandnutrition.com/rd/recipes/high-protein-blueberry-pancakes/

11/25/2021

Wishing you and your family a safe and Happy Thanksgiving!

11/23/2021

Keep the flavors, skip the additives and preservatives! Green bean casserole is a favorite addition to the holiday table. Check out my post for a recipe that uses real ingredients like fresh mushrooms and caramelized onions!

Visit us at https://kimberlyhigginsfoodandnutrition.com/rd/recipe-index/ to find this special holiday recipe !

11/21/2021

Time to pull those turkeys out of the freezer! The safest place to thaw a turkey is in the fridge, which may take up to 3-5 days depending on the size of your bird.

11/19/2021

Why not try something new for Thanksgiving this year? Here are four of my favorite Thanksgiving side dish recipes that are easy to make and are sure to WOW your guests.

I would love to see some pictures of these amazing side dishes at your Thanksgiving dinner table!

11/15/2021

Berry Sweet Potato Bowl

If you are looking for a way to shake up your morning routine, give this sweet potato bowl a try! This nutrient-dense meal provides 14 grams of protein, 450 calories, and a serving of both vegetable and fruit!

For the full recipe, visit us at
https://kimberlyhigginsfoodandnutrition.com/rd/article/berry-sweet-potato-bowl/

10/29/2021

Thick and frosty, yet loaded with warm spices, this high protein smoothie is a snap to make. Smoothies are great for breakfast or an afternoon snack. The pumpkin in this recipe makes it perfect for Halloween!

Mix some up just before the kids go out for Trick or Treating to fortify them with some healthy energy and minimize candy snacking!

For the full recipe, visit us at
https://www.kimberlyhigginsfoodandnutrition.com/rd/article/pumkin-smoothie/