Alpine Nutrition

Alpine Nutrition Keep food delicious and easy. Helping active women deal with menopause through intuitive eating. Creator of the Savor Food and Body Podcast.

Offering online workshops, seasonal retreats, and individual nutrition counseling. and SAVOR model of healing. Join the SavorFood&Body community!

04/16/2026

Why I love frozen veggies!

Registered dieticians love vegetables, and we love to encourage people to EAT vegetables. Frozen vegetables often break down a lot of barriers people have to getting more veggies on their plates.

1. They stay fresh longer.

2. They are clean, cut up, and ready to cook.

3. They often cook faster than they do from fresh!

Here I am adding some frozen corn and squash to a simple "Three Sisters" stew (the other sister is beans). The convenience of frozen veg means this stew was ready in 20 minutes flat, which makes it perfect for women with busy schedules!

Are you using frozen veggies? Why or why not?

04/15/2026

Is this the BEST way to caramelize onions?

I think so! Caramelized onions add a great punch of flavor to dishes without adding salt or sugar and are a great way to dress up everything from a cheeseburger to a salad. I love to make a big batch of caramelized onions at the start of the week, so I have them on hand to add to foods all week long.

Peel and slice your onions into half-moon shapes. Put them into a wide pan with about a tablespoon of olive oil and heat them with the lid on for 20 minutes, stirring every 5 minutes or so. When the onions begin to brown, remove the lid and continue to cook, stirring occasionally, for another 40 minutes or so.

What's your favorite way to use caramelized onions?

04/14/2026

It's Strawberry Season! The sweetest time of the year!

You have got to try this incredible spinach and strawberry salad, packed with flavor and nutrients!

The Salad:
1 pound washed baby spinach
Sliced strawberries (as many as you like!)
Chopped toasted walnuts
Protein of choice

The Dressing:
2 parts olive oil
1 part beet vinegar (or your favorite vinegar)
Fermented sriracha to taste (or your favorite hot sauce)

Enjoy the sweet, savory, and spicy notes of this fab salad!

04/09/2026

Is it too late?

We find ourselves in our 40s, 50s, 60s, looking around and going... Did I miss my chance? I was going to hike the Appalachian Trail. I was going to take that ballroom dance class. I was going to go camping with my best friends.

It's not too late!

All the women in these videos are over 45 years young! You can still have adventures, you can still be free and fierce, you can still play. Start today.

What are you doing today to set your inner adventurer free?

04/08/2026

Beet greens - the powerful leafy green veg you're not eating!

We all know beets are nutrient-packed powerhouses, loaded with fiber, folate, and antioxidants. They support heart health, boost performance, reduce inflammation, and sharpen brain function. But do you know about beet greens? Beets are often sold without their accompanying green, leafy tops, and that's a real shame. Beet greens are nutrient-rich and packed with Vitamins K, A, C, fiber, and iron. They support heart health, immunity, digestion, bone strength, and fight inflammation with antioxidants.

Chop your greens and briefly saute the stems first. Once they soften, you can briefly cook the leafy greens and add them to quiche, soups, or salads.

04/07/2026

Most Americans are missing out on this food, and I am downright mad about it! Tempeh is a plant-based protein source that originated in Indonesia. It’s traditionally made from fermented soybeans. It's an easy, nutritious, and delicious food that can be added to all your favorite dishes.

Try this recipe for Baked Marinated Tempeh, and you'll be mad you didn't know about it before, either!

Marinade

1/2 lemon, juiced
1/3 C olive oil
2 t dark maple syrup
1 t red curry paste

12-16 oz package of tempeh

Mix marinade ingredients in a jar or liquid measuring cup. Whisk to combine. Cut tempeh into 1-inch thick strips. Add to a baking dish. Pour the marinade over the tempeh. Leave at room temp for 1-2 hours or overnight in the fridge. Pan fry or bake the tempeh until each strip is golden brown.

Add to your favorite stir-fry or tacos for main-character protein, fiber, and phytoestrogens. It's so easy and SO delicious! Let me know what you think when you try it!

04/02/2026

This is my best "diet" advice for women in (peri)menopause!

What you ADD to your plate matters way more than what you subtract. People want you to cut out entire food groups and follow endless rules. And who has the time or the bandwidth to keep up with that?

Look at your plate, filled with normal food you eat. What can you add to it to make it a little more nutritious, a little more balanced, and keep you feeling satisfied? If your lunchtime salad is just sad, raw veggies with a smidge of salad dressing, it's not going to keep you feeling full and energized until dinner. Add some protein, add some nuts and seeds, add some roasted vegetables, add some CHEESE, yes, you're increasing calories, but also nutrition! And if you're full from lunch, you're way less likely to be sneaking candy out of the candy dish at 4 pm.

What are you adding lately for nutrition and satisfaction? I want to know! ⤵️

04/01/2026

Super Easy Berry Crisp

(You'll never notice that it's secretly high fiber!)

In an 8x8-inch pan, toss 4 cups of frozen berries with 1/2 cup whole-grain flour (oat, whole wheat pastry). Set aside.

In a medium mixing bowl, combine 2 cups of granola, 1 TBSP coconut oil, 2 TBSP dark maple syrup, 1/2 tsp cinnamon, and 1/2 tsp ground ginger. Mix to combine. Use your hands to break up the coconut oil.

Spread the topping over the berries. Cover with foil. Bake at 350ºF (177ºC) for 20 min. Remove the foil. Bake another 10 minutes to crisp the topping. Enjoy!

03/31/2026

Feeling Fruity?

Fruits are more than just a sweet treat—they're a key part of a healthy diet. Enjoy them fresh. frozen or dried as a portable snack, or add them to baking and smoothies for a delicious boost.

Oranges - fiber, Vit C, potassium
Blueberries - antioxidants and Vitamin K
Raspberries - excellent source of manganese
Bananas - aid digestion, Vitamin B6
Apples - high in quercetin, a powerful antioxidant
Prunes - bone-building superstars, aid digestion
Dried fruit - shelf-stable, often providing up to 3.5 times more nutrients by weight than fresh

What are your favorite fruits? Tell me, below! ⤵️

03/26/2026

"I can NEVER stick to my diet!" How many times have you heard that? How many times have you SAID that? Dieting feels like a never-ending merry-go-round of weight loss and weight gain, and frankly, nobody is having any fun.

Are you ready to get off the ride?

Intuitive Eating can help you feel in control of your food and in control of your life.

Curious to learn more about what eating can be like for an active woman in midlife? Reach out today!

03/25/2026

Curry Butternut Squash Soup with Soy Beans

Looking for a way to sneak in more plant-based protein and phytoestrogens? This classic curry squash soup recipe gets an upgrade by blending in white soybeans.

1 medium yellow onion, peeled and chopped2 TB olive oil
4 cloves garlic, peeled and minced
3 t red curry paste
1 medium butternut squash, peeled and cubed (about 5 cups)
5 C low-sodium vegetable broth
2 C white soybeans (about 1 can, drained and rinsed)

If you can’t find white soybeans, regular white beans like navy or cannellini will work too—just without the phytoestrogens.

DM “RECIPE” and I’ll send you the full version 😎

03/24/2026

CalciYUM! You will not believe this WILDLY delicious breakfast that's great for your bone health!

Nettle omelet

Freshly picked nettle (wear gloves)
Beaten eggs
Shredded cheese
Sauteed mushrooms

Steam nettle and sauté with mushrooms. Prepare an omelet as usual, then fill it with the nettle mushroom mixture and your preferred cheese.

Stinging nettle can be harvested and then steamed before using as you would any green in your omelet or other foods. Steaming nettles deactivates their stinging hairs, making them safe to eat while preserving their rich earthy flavor, vibrant green color, and high nutrient content (iron, calcium, magnesium). It creates a tender, spinach-like texture.

Have you used nettle in cooking?

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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!