Alpine Nutrition

Alpine Nutrition I help active women deal with through Offering online workshops, seasonal retreats, and individual nutrition counseling.

Creator of the Savor Food and Body Podcast. and SAVOR model of healing. Join the SavorFood&Body community!

02/26/2026

How to Use Up Old Arugula

Be honest. Is there a pile of arugula rotting in the back of your fridge?

We've all been there. Bought a bunch of vegetables with the best of intentions, only to be too exhausted and overwhelmed to prepare them. Don't worry! I can help!

When storing your greens, remove any brown or slimy bits and top your greens with a DRY paper towel. This will keep them crisp and yummy for a few more days! Any time you have greens starting to wilt, you can make a homemade pesto in a matter of minutes. Combine toasted nuts (I'm using walnuts), a handful of greens, a little bit of miso or parmesan for salt, and blitz in the food processor. While it's running, drizzle in some olive oil, and you have the brightest, freshest topping for soups, sandwiches, and pasta, instantly.

You can mix greens together like basil, arugula, and spinach for fantastic salads, or my favorite trick of all, pile those greens onto some fresh hot pizza for a kick of flavor and nutrition!

How do you like your greens? Tell me below!

02/26/2026

Be honest. Is there a pile of arugula rotting in the back of your fridge?

We've all been there. Bought a bunch of vegetables with the best of intentions, only to be too exhausted and overwhelmed to prepare them. Don't worry! I can help!

When storing your greens, remove any brown or slimy bits and top your greens with a DRY paper towel. This will keep them crisp and yummy for a few more days! Any time you have greens starting to wilt, you can make a homemade pesto in a matter of minutes. Combine toasted nuts (I'm using walnuts), a handful of greens, a little bit of miso or parmesan for salt, and blitz in the food processor. While it's running, drizzle in some olive oil, and you have the brightest, freshest topping for soups, sandwiches, and pasta, instantly.

You can mix greens together like basil, arugula, and spinach for fantastic salads, or my favorite trick of all, pile those greens onto some fresh hot pizza for a kick of flavor and nutrition!

How do you like your greens? Tell me below!

If you want more food waste prevention tips, check out my link in the comments!

02/25/2026

Is tahini good or bad for you?

Love that itsy-bitsy teeny TAHINI? Try these Sesame Bars with Dark Chocolate!

1 C rolled oats, toasted
½ C white sesame seeds, toasted
1 C unsalted, unroasted tahini
1 C unsweetened, pitted prunes, chopped
¼ t light miso (I like the South River Miso brand)
2 T honey or dark maple syrup
2 T unrefined coconut oil
2 t pure vanilla extract

For the topping:

3 oz dark chocolate bars, broken
1 t unrefined coconut oil

In the bowl of a food processor, combine everything but the sesame seeds and process until you have a sticky dough. Stir in your sesame seeds and press the mixture into an 8x8 pan. Melt broken chocolate pieces with 1 TB of coconut oil in a pan and pour over your bars, freeze until firm, and then cut into serving pieces. Enjoy!

Transform your relationship with food through mindful eating. For one week, try eating 2-3 meals without distractions. P...
02/17/2026

Transform your relationship with food through mindful eating. For one week, try eating 2-3 meals without distractions. Put your fork down between bites, savor the flavors, and reflect on what you’re eating. Even if you only have 10 minutes, use that time to eat distraction-free. Over time, this practice becomes second nature, leading to more enjoyment, better digestion, and less mindless snacking.

Check the blog for more tips! Link in first comment.

This Valentine's Day, let’s ditch all that diet talk and focus on some real self-love vibes instead.Seriously, it's not ...
02/12/2026

This Valentine's Day, let’s ditch all that diet talk and focus on some real self-love vibes instead.

Seriously, it's not about punishing ourselves with strict rules or crazy restrictions.

It’s all about respecting what our bodies truly need. So, let's tune in and see what we're actually craving. Like some chill time, good food, or maybe a sweet treat.

By doing this, we’re building a better relationship with ourselves. This V-Day, let’s celebrate by treating our bodies with love, kindness, and a whole lot of gratitude.

02/11/2026

It is still soup season! You've got to try my Pasta Sauce Stew. A Mediterranean-style stew loaded with nutrient-dense ingredients, including main and supporting characters of protein, fiber, calcium, and zinc. (It's a great way to use up leftover jarred pasta sauce before it becomes a science experiment in your fridge!)

Serves 4-6

Ingredients:

1 large yellow onion, chopped
2 gloves garlic, minced
2 TB Olive oil
1 large yellow pepper, seeded and chopped
1 medium zucchini, chopped into ¼ moons
1 can 15 oz Fire Roasted diced tomatoes
16 oz jarred pasta sauce
2 tsp dried oregano
2 tsp dried basil
1 can 15 oz chickpeas
2 cans 2 oz each, smoked muscles
½ C inexpensive white wine
4 leaves of kale, chopped
½ tsp crushed red pepper flakes

Serve with optional grated parmesan, fresh basil, and crusty bread.

02/05/2026

Best Breakfast for Women in Menopause!

Chorizo Tempeh Breakfast Tacos

½ large yellow onion, chopped
1 recipe chorizo tempeh from Minimalist Baker
2 cups cooked black lentils
½ bunch of kale, stems removed, set aside, chop kale leaves
4 whole wheat flour tortillas
2 avocados
Extra water or broth for creating the perfect filling consistency

Optional add-ins:

Roasted squash or sweet potatoes
Fermented vegetables from Firefly Kitchens
Shredded cheese
Hot sauce

Toast your whole grain tortillas in a dry pan and fill with these phytoestrogen superfood ingredients: tempeh chorizo and black beans. Then, add greens for fiber and calcium, fermented veggies for a tangy hit of probiotics, and shredded cheese for more calcium and flavor!

Link to recipe for vegan chorizo in the first comment!

02/04/2026

I admit it! I'm in love with a salad! 🥗 You HAVE to try this new quick lunch recipe.
💡 PRO Tip! Make this on the weekend to eat throughout the week. The taste and texture get better over time!

Quinoa with Roasted Beets and Kale with Pesto Dressing

4 C cooked quinoa
2 purple beets, roasted, cubed, and soaked in white wine vinegar
3 yellow beets, roasted, cubed, and soaked in rice vinegar
1/2 C toasted pumpkin seeds

Dressing:

2 TB prepared pesto
2 tsp dark miso
4 TB yellow beet vinegar
Additional water as needed for the desired dressing consistency

Mix up your dressing and toss the quinoa, kale, and chopped beets into a large bowl. Toss with dressing and mix well. The vinegar dressing helps break down the kale. Add your choice of main-character protein - baked tofu, grilled or canned fish, and roasted chicken. Add your choice of main-character protein - baked tofu, grilled, canned fish, or roasted chicken.

This salad has amazing flavors, incredible nutrition, and if you switch your protein every day, you'll never get bored!

What's your most BELOVED salad? Sound off in the comments!

How's your New Year going?If you're feeling stuck at Step 1, 2, or 3, with your intentions or goals, you're not alone. B...
02/03/2026

How's your New Year going?

If you're feeling stuck at Step 1, 2, or 3, with your intentions or goals, you're not alone. Behavior change takes time. It's messy.

It's ok to hold still or dance in place until you're ready to make the next move.

Stay curious. Think about what support or tools you need to move forward. Is the intention or goal still relevant? It's ok to change course.

You're in the driver's seat.

What step are you on for change? Let me know!

Want to learn more? Link to the blog in the first comment!

Are you tired of NO yet?At this point in January, most people's NO-based resolutions are hanging on by a thread because ...
01/31/2026

Are you tired of NO yet?

At this point in January, most people's NO-based resolutions are hanging on by a thread because they don't fit into our lifestyles or our good times.

Saying NO to a slice of a friend's birthday cake? Ugh.
Saying NO to popcorn at the movies? That's the best part!
Saying NO to a late-night dinner invite because you stop eating at 8? Boring!

But you want #2026 to be the year you finally meet your health goals? So what can you do? Read on at the blog for 3 unexpected ways to meet your health goals this year! Link is in the first comment!

You know what you're not eating enough of? Dark leafy greens! 🥬 Think kale, spinach, turnip greens, bok choy, and chard!...
01/29/2026

You know what you're not eating enough of? Dark leafy greens! 🥬 Think kale, spinach, turnip greens, bok choy, and chard! They are packed with Vitamins A, C, and K, plus iron and calcium. They’re the ultimate support for your heart, bones, and skin.

💡 Pro Tip: Want to get the most out of every bite? Pair your greens with healthy fats like olive oil or avocado. This helps your body absorb those fat-soluble vitamins better!

Add a handful to your next meal and feel the difference.

Behavior-based intentions vs. outcome-based goals. What's the difference?Let's take a common New Year's Resolution, "I w...
01/28/2026

Behavior-based intentions vs. outcome-based goals. What's the difference?

Let's take a common New Year's Resolution, "I want to lose 20 pounds next year." That's an outcome-based goal; compared to "I will go to the gym 2 times a week," which is a behavior-based goal.

A behavior-based goal is always actionable, always measurable, and always about what you are doing, not a specific result. What if you start a new medication that sabotages your weight loss? You're still getting stronger and fitter by going to the gym regularly, even if you never lose a pound. Click through the slides to learn more about goal setting.

Questions about your health-related goals for 2026? Ask below! ⬇️

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Stop Dieting Start Nourishing

Welcome to Alpine Nutrition, where diet chaos ends and the journey to food peace begins! Hi, I’m Amanda - an #antidiet registered dietitian nutritionist. I take a #nondiet #healthateverysize approach to supporting my clients with evidence based, actionable steps on how to nourish their bodies without diet rules. By creating a collaborative partnership with my clients, they are able make dramatic changes in their relationship with food and their bodies. Want to learn more? Grab a copy of my FREE Get Nourished Guide - complete with a mini-email course all about how to break up with diet culture once and for all!