Lauren Minchen Nutrition

09/30/2025

It's that time of year again when our immune systems need a little extra help. Our daily and weekly habits play a huge role in how we respond to illnesses. I've noticed that when I'm not sleeping enough and I'm stressed, I'm more likely to get sick. What about you?

09/25/2025

With the start of fall come warm, easy one-pot dishes! Hope you enjoy this!

Note: I used Trader Joe's veggie and flaxseed tortilla chips. We love those!

Easy Enchilada Skillet

2 Tbsp extra virgin olive oil
1 yellow onion, diced
1 red bell pepper, diced
1.5 pounds boneless chicken thighs
1 15-ounce can black beans, drained
14 ounces green enchilada sauce
1 cup sharp cheddar cheese
4-5 corn tortillas, torn into 2-inch pieces
1/4 tsp sea salt

Seasoning:
1 cup tomatoes sauce
1 tsp Himalayan pink salt
2.5 tsp cumin
1.5 tsp mild chili powder
1.5 tsp minced garlic

Chop chicken into bite-sized pieces. Tear tortillas into small pieces. Season chicken with the seasoning mixture above.

In a large pot, add seasoned chicken and sautee until chicken is cooked through (165 degrees). Add chopped onions and red peppers. Sautee until soft. Add sauce, salt, beans, and tortilla pieces. Mix well and heat until simmering. Stir in cheese and mix well to heat through.

Serve with more tortillas or chips.

09/19/2025

💚🍵

- Steady energy: no crashes, thanks to l-theanine

- Calm focus: you won't feel hyped up. You'll feel alert without the jitters

- Glowy skin: matcha provides potent antioxidants, like EGCG and chlorophyll, that support skin structure and elasticity and protect your skin from UV damage

- Strong immunity: that same EGCG protects cells from damage and reduces inflammation, bolstering the body's ability to fight viruses and bacteria

- Healthy gut: matcha's antioxidants are associated with reduced gut inflammation and better bacterial balance in your gut

- Reduced stress: the amazing l-theanine promotes relaxation and a sense of calm

A great way to start drinking matcha is to

Do you drink matcha? What benefits do you experience when you drink it?

09/15/2025

08/20/2025

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.

07/29/2025

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.

06/09/2025

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!

05/29/2025

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?

05/15/2025

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?

04/30/2025

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?

01/28/2025

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?