Lauren Minchen Nutrition, 280 Madison Avenue (2025)

20/08/2025

We're savoring these last weeks of summer break with some fun ice pop creations! Easy and fun!
No refined sugar or fruit juice.
Real frozen fruit.
A few grams of protein.

For this yummy creation:

- 1-2 cups frozen berry blend
- 3/4 - 1 cup milk of your choice (unsweetened)
- 1/2 cup Plain whole milk Greek yogurt
- Honey to your preferred sweetness (I did 2-3 Tbsp)

Blend fruit with milk until smooth. Fold in yogurt and honey, and blend again all together if needed.

Pour into molds and freeze for 2 hours.

29/07/2025

I get a lot of questions about macros--carbs, protein, fats--and why we need to eat them. Each macronutrient plays a role in keeping our bodies balanced and running well. Eating each macro in proper balance with the others, based on your goals, will help you feel and function at your best.

Have you met with a dietitian/nutritionist to make sure you're getting enough of these foundational nutrients? Goals like weight loss, managing chronic disease, balancing blood sugar, managing autoimmune conditions, etc. each require macro adjustments. Meeting with a dietitian can help you find what's right for you, based on what you want to achieve.

09/06/2025

Playground dinners are here! Living in NYC, playgrounds are our backyard. Many evenings are spent running and playing out all the energy before bed. This summer, my goal is to bring fewer packaged foods and more fresh easy meals. This is one of them!

Mini cucumbers
Cherry tomatoes
wild olive oil (check out my reel for why I love this oil!)
Fresh lemon juice
Himalayan pink salt
Ground black pepper
Crumbled feta

Do you spend the summer nights on the go? Try this and let me know what you think!

29/05/2025

I'm sure you hear this all the time! And yet, most people don't drink enough water.

Our bodies consist of 50% water (at least!) 💧

If you are active and have a healthy amount of muscle, your body may be as much as 70% water.

That means that even mild dehydration can impact brain function, digestion, energy, and mental health.

Create habits around your water intake so that staying hydrated becomes automatic:

✔️ Drink a full glass of water first thing in the morning

✔️ Flavor your water with lemon, cucumber, or mint to make it more enjoyable (you'll remember to drink it!)

✔️ Keep a 1-liter water bottle full and nearby as a visual reminder

✔️ Balance caffeine with extra hydration (every cup of coffee = an extra 1-2 cups of water)

✔️ Drink more water if you're active and/or sweat a lot. Exercise and sweating dehydrate you, so you may need an extra few glasses of water

When you think of water as fuel for your body, hydration is one of the simplest, most overlooked forms of self-care.

How do you remember to stay hydrated during the day?

15/05/2025

Not my best photography staging work with this one, but we ate it, so no retakes 😄 If you try it, let me know what you think!

🩷💚

Maple Dijon Salmon and Brussels

Three 4-5 ounce wild salmon fillets
12-16 ounces brussels sprouts, sliced
4 Tbsp whole grain Dijon mustard
4 Tbsp maple syrup
2 Tbsp coconut aminos
2 tsp Himalayan pink salt
1 tsp ground black pepper

Slice brussels sprouts, each into about 3 slices. Place salmon fillets and brussels into a large bowl and set aside.

Mix together mustard, maple syrup, coconut aminos, salt, and pepper.

Pour over salmon and Brussels. Gently toss to coat without breaking the salmon fillets.

Let marinade for at least 30 minutes or as along as overnight. When you are ready to bake, set salmon and brussels out at room temp for 10 minutes before placing in the oven.

Spray baking sheet or pan with nonstick oil or line with parchment paper. Spread out salmon and brussels evenly on the baking sheet or in baking dish. Bake at 400 degrees for 20 minutes, or until salmon temps at 145 degrees.

Serve warm over rice or quinoa.

05/05/2025

This may be a new summer favorite!

I wanted matcha for some afternoon energy PLUS a protein boost, so this is what I whipped up.

- 1 cup organic whole milk (or dairy free milk of your choice)
- 3 tsp organic matcha powder (blended in 170 degree water)
- 1 serving vanilla protein powder
- 1-2 tsp sweetener (honey, cane sugar, Stevia, allulose, or erythritol)

protein powders are dairy- and additive-free, making them a perfectly simple tummy-friendly protein boost! Their vanilla powder has egg whites, coconut, vanilla, and monk fruit. No protein isolates or concentrates. Just whole food ingredients. That's it!
Per serving:
- 80 calories
- 15 grams of protein
- 1 gram sugar

I let the matcha cool a bit and then blended all together and poured over ice!

‼️ 23 grams of protein (if using dairy milk)
🥛 Rich in calcium and B12
🍵 Full of antioxidants, like catechins, flavonoids, carotenoids, and phenolic acids

Let me know: would you make this? What would you add/change?

30/04/2025

I talk a lot about stress! A lot of my work is supporting my patients in better managing their stress and optimizing their nutrition to support their body's response to a fast-paced life. I do this because, when you’re feeling extra stressed, your body works overtime to keep up.

This means you are in need of more nutrients, specifically these three:

✨Magnesium

You need magnesium for sleep, relaxation, and muscle recovery. But the more stressed you are, the more magnesium you burn through 🔄making you feel even more stressed.

✨B Vitamins

You need B vitamins for energy, brain function, and the production of stress hormones. Some studies show that supplementing with B vitamins can actually help people feel less stressed.

✨Vitamin C

Your adrenal glands release vitamin C along with stress hormones, and stress increases your demand for it. Since humans can’t make vitamin C, we have to consume it.

Here are some ways to nourish your body when stressed:

✔ Eat nutrient-dense foods, including citrus fruits, leafy greens, nuts, seeds, poultry and fish

✔ Consider high-quality supplements for extra support

✔ Try adaptogenic herbs, like ashwagandha or rhodiola, to support your stress response

Nutrients are just one piece of the stress puzzle. A handful of supplements won’t make stress disappear, but they may help your body respond better.

Which of these three do you need more of?

28/01/2025

The winter season challenges the nervous system, due to less (and less direct) sunlight, more time indoors, and shorter days. This can mean higher levels of depression, including SAD. If you struggle this time of year with a dysregulated nervous system, consider the effects of what you are eating!

A dysregulated nervous system can make it hard to heal your gut, hormones, metabolism, or just about any chronic condition, so nourishing it with the right foods is essential for healthy living.

You can work on regulating your nervous system with breathwork, movement, prayer, and meditation…

But what about food?

Let’s take a look:

➡️ Protein
Protein provides amino acids that are the building blocks for neurotransmitters, like serotonin and dopamine, which are necessary for emotional regulation. Eat more whole food proteins, like poultry, wild fish, lean red meat, eggs, yogurt, and organic tofu!

➡️ Fats

Fats are the main structural component of nerve cell membranes, and therefore critical for communication throughout the nervous system. Eat more wild fish, nuts, seeds, avocado, and extra virgin olive oil!

➡️ Sugars
Blood sugar swings trigger a physiologic stress response and activation of the sympathetic nervous system, putting your nervous system on edge. Limit sugary foods and treats to once per week.

➡️ Alcohol
Alcohol gives an initial sensation of calm, but it also triggers the production of the stress hormone cortisol, which can dysregulate the nervous system over time. Consider reducing the number of drinks you have each week, ideally just 1-3.

➡️ Caffeine
Caffeine activates the sympathetic nervous system, meaning that too much caffeine or caffeine too late in the day can leave your nervous system frazzled and on edge. Keep caffeine to 200 mg or less per day.

Our nervous systems rely on whole foods to stay regulated and resilient. What's one change that you may find helpful in feeling more regulated and resilient this season?

11/12/2024

3 Supplements to Consider for ❄️Seasonal Immune Support

Holiday stress, lack of fresh air and sunlight, being indoors with others who may be under the weather, and less activity and movement can all lead to being more prone to colds, flu, and other illnesses during the fall and winter months. But building a strong defense with healthy foods and targeted nutrients can mean getting sick less often and recovering faster! These “seasonal support” supplements are meant to strengthen immune function over weeks or months—not to be confused with “temporary support” products, which are best taken when you’re already feeling unwell. Even incorporating just one of them may give your immune system a much-needed boost this season.

Here they are!

1️⃣ Garlic

Garlic possesses anti-inflammatory properties, which can reduce inflammatory markers that make it harder for the body to fight infection. It also stimulates immune cell function (think macrophages and lymphocytes), and an active compound called allicin fights viral, bacterial and fungal infections. My current favorite is Organic Whole Bulb Garlic

2️⃣ Probiotics

Since 70%-80% of the body’s immune cells reside in the gut, a healthy gut microbiome is essential for supporting immune defenses. Probiotics can be consumed as supplements or in fermented foods, like sauerkraut, kimchi, fermented veggies, and fresh sourdough bread. My current favorite daily probiotic is Dr. Formulated Once Daily 30 Billion.

3️⃣ Vitamin D

Especially during darker months, consuming enough vitamin D is essential for immune function. Studies show that low vitamin D levels increase the risk and severity of infections. Vitamin D can be taken as pills. If you don’t know your vitamin D level, ask to get it checked! A typical dose for vitamin D is 2000-3000 IUs per day. Know also that you should be consuming magnesium-rich foods (and maybe a magnesium supplement) to properly absorb vitamin D. has a great 2500 IU D3 supplement!

02/12/2024

This is becoming one of my easy, cozy weekend night treats for after the kids go to the bed, and we enjoy a later dinner on our own :) We eat it with crackers and toasted bread. And my opinion: best paired with a movie and wine 🎬🍷

Baked Mozzarella and Tomatoes with Basil

3-4 Tbsp extra virgin olive oil
2-3 tsp minced garlic
8-10 ounces fresh mozzarella
8 ounces vine tomatoes, sliced
2 tsp dried basil

Add olive oil to a large baking dish and cover the bottom evenly. Add minced garlic and swirl together with the olive oil gently.

Layer half of the mozz first on the bottom, and then layer half of the sliced tomatoes on top. Repeat once. Sprinkle with basil (you can also use fresh).

Bake in the oven on 375 for 25-30 minutes, or until the mozz bubbles (tomatoes should not burn).

Serve hot with crackers, toasted sourdough bread, or cucumber slices for a fresh crunch.

19/11/2024

This time of year can wreak havoc on our skin. The weather is colder and drier, we're exposed to dry heat indoors, and the cold air outside doesn't provide moisture. The good news for us is that what we eat and drink and the routines we put into place can make a significant difference in the look and feel of our skin! As a part of a diet rich in proteins, antioxidants and fiber, prioritizing these habits can boost the health and hydration of your skin all season long.

✔️ Omega-3 Fats (essential fatty acids in fish, nuts, & seeds): eat more of these, and take a daily Omega 3 supplement. Omega 3 fatty acids are incorporated into our skin's lipid matrix and help support the strength, renewal, and integrity of our skin

✔️ Sleep (disrupted sleep increases markers of inflammation): good sleep supports healthy hormones and water balance, boosting skin's recovery, renewal, and overall health

✔️ Movement (exercise improves metabolic health to reduce inflammation): regular exercise increases circulation, providing more oxygen and nutrients to the skin. It also helps reduce stress, which can result in less acne and clearer, brighter skin

✔️ Water (skin is approximately 64% water): adequate hydration boosts water content in the skin, helps make skin more elastic, boosts blood flow, helps the skin maintain a healthy pH, decreases itchiness, and helps skin stay clear and balanced

Which of these stand out to you? For me, increasing my water intake in the colder months helps me avoid dry and flaky skin on my face. Start building a consistent routine with one of these and add from there. Altogether, they will help boost the hydration, renewal, and overall health of your skin.

13/11/2024

Lower Sugar Protein Pumpkin Chocolate Chip Muffins

This is one of my personal favorite fall recipes! Use any protein powder you prefer, and you can also use cane sugar in place of the allulose.

2.5 cups gluten free baking flour (I used King Arthur)
2/3 cup unflavored collagen powder (I used Naked)
2/3 cup unflavored whey protein (I used Naked)
2/3 cup cane sugar (I used Sugar in the Raw organic)
2/3 cup allulose (Rx Sugar)
2 tsp baking soda
1 tsp Himalayan pink salt
4 tsp ground cinnamon
1 tsp ground nutmeg
1 tsp ground ginger
3 cups canned pure pumpkin
4 whole eggs
4 Tbsp avocado oil (I used Chosen Foods Pumpkin Spice avocado oil 👌)
3 tsp pure vanilla extract
1.5 cups Lily's dark chocolate chips

Preheat oven to 350 degrees.

Combine all dry ingredients and whisk together. Set aside.

Combine all wet ingredients through vanilla extract. Pour into the dry ingredients and mix gently.

Fold chocolate chips into mixture and stir until chips are evenly mixed throughout.

Spoon into cupcake baking pan. You can use a non-stick spray or baking cups. Bake at 350 for 20 minutes or until knife comes out clean.

Monday	08:00 - 18:00
Tuesday	08:00 - 18:00
Wednesday	08:00 - 18:00
Thursday	08:00 - 18:00
Friday	08:00 - 18:00

Lauren Minchen Nutrition

20/08/2025

29/07/2025

09/06/2025

29/05/2025

15/05/2025

05/05/2025

30/04/2025

28/01/2025

11/12/2024

02/12/2024

19/11/2024

13/11/2024

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