Nutritiously Simple

24/03/2023

Join Alex in the kitchen as she whips up her favorite salad remix from a local hometown restaurant. Bring your plant-based nutrition & cooking questions. Can't wait to see you there.

24/11/2022

Looking for a dish that’s a beautiful & nutritious addition to your Thanksgiving spread this year?

Check out this Roasted Cranberry & Squash dish!

Rich in vitamins A and C, and full of antioxidants, squash gives your immune system a boost for the holiday season.

What you need:
* 2 Delicata Squash
* 1 cup Frozen Cranberries (defrosted)
* 2 Tbsp Maple Syrup
* 2 tsp Cinnamon
* 1/2 tsp Sea Salt
* 1/4 cup Fat-Free Feta Cheese
* 1/4 cup Pumpkin Seeds
How to Make It:
* Preheat the oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper.
* Cut the squash in half lengthwise, remove the seeds, and cut into ½ inch wedges.
* Add the squash to a bowl along with the cranberries, maple syrup, cinnamon, and sea salt.
* Add the squash to the baking sheet and spread it out into an even layer. Bake for 25 to 30 minutes or until the squash is fork-tender. Remove from the oven and transfer to a serving bowl.
* Top with fat-free feta cheese and pumpkin seeds.

Delicata squash can be hard to find in grocery stores, so I opted for acorn squash. One small butternut squash can also be used in place of two delicata squash.
The recipe calls for defrosted frozen cranberries. Cranberries are a seasonal fruit in November and are a staple in grocery stores right now. I grabbed some fresh from Aldi this week for our holiday dishes.

For extra added flavor, garnish with fresh herbs like rosemary, thyme, or sage.
Thanks to Intern Audrey Henson for this lovely recipe that will a wonderful addition to your holiday table.

21/11/2022

Raise your hand if corn casserole is on the list of Thanksgiving “must haves”!

Corn casserole is a fan favorite in our house, but it is traditionally high in fat, sodium, and sugar. For a healthier twist on this Thanksgiving classic, we’ve made this corn casserole with frozen and canned corn (no added sodium), as well as chia seeds, non-fat Greek yogurt, and non-fat cheddar cheese. This simple & delicious recipe is sure to be a favorite throughout the year.

What you need:
* 1 can No Salt Added Corn
* 2 Tbsp Chia Seeds
* ½ cup Whole Wheat Flour
* ½ cup Cornmeal
* 1 tsp Baking Powder
* 1 tsp Baking Soda
* 1/8 tsp salt
* 3 cups Frozen Corn
* 1 cup Non-Fat Plain Greek Yogurt
* 1 cup Non-Fat Shredded Cheddar Cheese

How to Make it:
* Preheat the oven to 375 degrees Fahrenheit
* In a blender or food processor, blend the chia seeds together with the can of corn (including the liquid) for 1-2 minutes. Set the blended mixture aside.
* Add the dry ingredients (flour, cornmeal, baking powder, baking soda, salt) to a mixing bowl and mix until evenly combined
* Add the frozen corn and blended chia mixture to the bowl of dry ingredients and combine.
* Spread the mixture evenly onto an 8x8in baking dish.
* Bake for 40-45 minutes, or until the top turns golden brown.
Notes:
We recommend using a ceramic casserole dish for even cooking.

This recipe was created and remixed by Illinois State University dietetic intern Audrey Henson.

13/10/2022

Don't miss this FREE Fall Favorites Recipe Ebook when you register for Intern Zach Babler's Nutrition Myths & Facts chat.

EVEN IF YOU CAN'T ATTEND LIVE, REGISTER AND GET THE RECORDING, HANDOUTS, AND RECIPES.

HOPE TO SEE YOU THERE.

13/10/2022

Don't miss the FREE recipe ebook.

Join Intern Zach Babler and I as we chat common nutrition myths.

Thursday 10/13, 6pm

Register below to get the handouts and Fall Favorites Recipe Ebook.

Watch the video to get a sneak peek.

Even if you can't attend LIVE, register to get the recording, handouts, and recipe ebook.

https://us02web.zoom.us/meeting/register/tZEud-uhpjMqG9PTfI7CyNzhZXq3Y2lUPy69

12/06/2022

More than 1 in 4 adolescents have prediabetes, a condition where blood sugar is elevated but not yet in the diabetes range.

Prediabetes is a step away from diabetes.
Simple nutrition & lifestyle changes can make the difference for the future health of our kids and grandchildren.

Pick one to work on this week:
1. Increase fiber intake through a variety of fruits, veggies, and whole grains. Add some color to that plate!
2. Less sitting watching TV and playing video games. Set a timer to limit sitting.
3. Move joyfully whether it's walking with friends, playing soccer in the backyard, or riding a bike.
4. Encourage water over sugar sweetened beverages like soda, kool-aid, or sweet tea. Make a refreshing infused water with your favorite fruit.
5. Include the kids in meal planning, shopping, and prep. It's not too early to bring them into the conversation.

Discover 5 dietitian-recommended ways parents can help their kids prevent or bounce back from this in a safe and healthy way.

19/05/2022

Did you miss out?

I just sent out my newsletter full of nutrition tips & tricks and of course a few recipe shares.

Today I shared 5 reasons that frozen fruit is a staple in my kitchen.

Here’s the scoop on frozen fruit:

1. Convenient: frozen fruit is quick and easy to prepare, making it a convenient way to add fresh fruit to your diet.

2. Nutritious: frozen fruit is just as nutritious as fresh fruit, and sometimes even more so, because it's picked at the peak of ripeness and frozen immediately.

3. Versatile: frozen fruit can be used in a variety of recipes, both sweet and savory.

4. Affordable: frozen fruit is often more affordable than fresh fruit, especially when it's in season.

5. Delicious: Frozen fruit tastes delicious, whether you eat it on its own or use it in recipes.

Want the recipes pictured. Just comment “YES” and I’ll send you a copy.

Better yet, get on our list so you don’t miss out next week. Plus, you’ll get the Plant Based Pantry Basics ebook to be ready for kitchen success by clicking on https://kathylevin.kartra.com/page/pantrybasics.

09/04/2022

It's so exciting...

to be elected a new Co-Chair of the Dietitian MIG at the American College of Lifestyle Medicine!

Can't wait to work with the amazing dietitians and great leaders at ACLM blazing the trail to make lifestyle medicine the norm instead of the exception.

Not sure what lifestyle medicine is?
It's all about modifying your daily habits to live your healthiest life , like:
-Eating Well
-Moving More
-Stressing Less
-Connecting with others
-Getting good sleep
-Avoiding smoking & excess alcohol

By taking one small step at a time, you have the power to prevent and reverse many chronic diseases.

You can start simple. Let's say this week you add 1 piece of fruit at breakfast 3-5 days/week.

Comment YES below and I'll send you my SMALL Steps goal worksheet to help you take control of your health today.

25/03/2022

In celebration of National Nutrition Month, Intern Mark and I will be breaking down common nutrition myths that we hear every day.

23/03/2022

Wondering if you should avoid fruit because it's high in sugar?

Concerned about all the carbs in bread, pasta, and rice?

Worried that if you eat soy you'll get cancer?

JOIN INTERN MARK & I WHEN WE ANSWER ALL YOUR QUESTIONS.I

Watch LIVE on the Nutritiously Simple page or click the link below to join via Zoom.

https://us02web.zoom.us/meeting/register/tZcuceugqj8qGNYcF9kU7z8fAsZT-LG5rCha

21/03/2022

National Nutrition Month Continues

Join Intern Mark and I on Friday at noon for a Lunch and Learn as we will be busting common nutrition myths live. You can tune in here on the Nutritiously Simple page or register to join us in the Zoom room at: https://us02web.zoom.us/meeting/register/tZcuceugqj8qGNYcF9kU7z8fAsZT-LG5rCha

Have any nutrition questions? Leave them in the comments below and we will try to get them answered for you.

16/03/2022

A few more tips for

Let's dive into why you should consider eating more plant-based foods or why you should go all in!

1) Cut the cholesterol Why is that?Plant-based foods are higher in fiber/vitamins/minerals/phytonutrients without all that saturated fat coming from animal products.

2) Less risk of developing cancer. Fruits/veggies/whole grains/legums are rich in phytonutrients. Phytonutrients are the super heroes fighting against cancer.

3) Squash the risk of diabetes, heart disease, and hypertension. A whole food plant based diet is high in all the nutrition goodies and cuts back the saturated fat & sodium and processed foods. That's a winner against chronic disease.

A great way to start is by doing a Meatless Monday. My own mom, almost 89, only eats meat once a day. She's aiming for 100 friends. I just think she might do it.

Even if you can't imagine giving up meat, start by focusing on adding a plant to every plate.

Let me know below, what's the next plant you add to your plate.

15/03/2022

Are you a meal planner?

Planning ahead can help save money and reduce mealtime stress! Follow these steps to plan and prepare meals that fit your preferences and lifestyle: https://sm.eatright.org/mealplanning

09/03/2022

Raise your hand if reading a food label confusing, intimidating, or something you think of even doing?

Why is reading a food label important?:

1) You will learn what you are putting in your body! The more you look at the food label, you will naturally get familiar with ingredients and recognizing them.
2) You will begin to understand serving sizes. When you pick up a box, package, or can at the grocery store, the nutrition label will let you know how much calories and nutrients are in 1 serving, not the whole thing.
3) You will know what foods or food groups are good sources of vitamins or minerals. For example, avocados and nuts are great sources of Vitamin E.

Three things to start checking into on the label:
- Serving size or portions per container. Sometimes, they like to make the portion size absurdly small. So, you may need to do a little math.

- Eyeball the total fat, sat fat, trans fat and sodium. Less is better.
- Try to get fiber fueled by looking for the foods with more fiber.

Thanks to Intern Mark for this National Nutrition Month post.

What do you look at on the label?

07/03/2022

It's National Nutrition Month so Intern Mark will be sharing little tips and tricks with how you can amp up your nutrition game. Mark isn't on Facebook but, he's worked hard on these posts.

Today, we are focusing on Breakfast!!

Breakfast really is the most important meal of the day and starts you with a good foundation for the week on Monday.

Start your day with a healthy breakfast that
includes lean protein, whole grains, fruits and
vegetables. Try making a breakfast burrito with
scrambled eggs, low-fat cheese, salsa and a
whole wheat tortilla or a parfait with non-fat
or plant-based yogurt, fruit and whole grain cereal.

Remember, variety is the game. Change up what you eat to get the best diversity of vitamins, minerals, phytonutrients, and fibers.

What's one of your favorite breakfast? Let us know in the comments below with an emoji.

15/02/2022

Hope you hade a lovely Valentine's Day. Here's my delicious Decadent Double Chocolate Brownie recipe that is also delicious. Get the recipe at https://www.nutritiouslysimple.com/.../decadent-double...

Kathy Levin |🌱Based Dietitian (.simply) added a video to their Instagram account: “You’ve Got A Piece Of My ❤️ Sending all the love 💕 your way on this Valentine’s Day …”

02/01/2022

I chatted with Jessica Stong from Lives of Courage with Jessica Stong about New Year resolutions and goal setting and how our brains work with and against us.

I'm partnering with Jessica this month to support her members of Courageous Life Society in January & February get healthy with the 6 Pillars of Health, Happiness, & Healing.

Reach out to Lives of Courage with Jessica Stong if you are interested in joining in the fun.

30/12/2021

25/11/2021

Wishing you and your family & friends the happiest of Thanksgivings.

I am so grateful for you.

Sometimes holidays can be a lot. Here's a few tips to make the day a little more enjoyable.

1. Slow down & notice the smells & tastes of the day as you sit down to eat.
2. Celebrate that you are gathering with family & friends.
3. Take a moment to breathe. 10 minutes of meditation = calm.
4. Go outside for a group walk or family game of soccer.
5. Tell somebody why you are grateful for him/her.

Enjoy the day!

Tag somebody below👇 and tell them why you are grateful for them.

18/11/2021

Great information from my friends and colleagues about the numbers you need to know to thrive with diabetes. 💙

Illinois Prairie Diabetes Alliance November 2021 Virtual Diabetes Learning Event present nurse diabetes educators Sarah Tierney and Lori Iocca. They review w...

17/11/2021

Great tips & tricks from my fellow dietitians and diabetes educators. Check it out.

This video is part of the Illinois Prairie Diabetes Alliance Fall diabetes virtual education event. Three dietitians chat about ways to control your diabetes...

16/11/2021

Don't forget to join us tonight. We will be drawing for prizes and my "Soup's On" recipe ebook is FREE to download inside the event.
https://www.gobrunch.com/IPDADiabetes2021

Tomorrow at 6p is our annual event:
Healthy Life Healthy You
FREE Virtual Diabetes Learning Event

Where: from the comfort of your phone, tablet or computer

This year the Illinois Prairie Diabetes Alliance is presenting the event virtually to keep everybody safe since our friends with
diabetes are in a higher risk group for complications.

Come learn about:

1. Get tips & tricks on Healthy Eating as 3 dietitian educators break down the food labels of favorite packaged foods and help you balance your plate.

2. Learn what Numbers To Know to live well with diabetes from our nurses educators.

3. Learn how to get Stress Relief to help keep your glucose in check from a stress management specialist & yoga instructor.

- LIVE Q&A with diabetes experts
- FREE recipe ebook
- Drawing for prizes

Register today by opening up your phone and at the QR code for the link OR use the link below.
https://gobrunch.com/IPDADiabetes2021

10/11/2021

You're invited!

November is Diabetes Month. If you or someone you care about is living with or is at risk for diabetes, please join the Illinois Prairie Diabetes Alliance for our annual (except last year) diabetes learning event.

When: Tuesday, Nov. 16th
6:00pm

Where: from the comfort of your phone 📞 , tablet 📱 or 💻.

This year the Illinois Prairie Diabetes Alliance is presenting the event virtually to keep everybody safe since our friends with diabetes are in a higher risk group for complications.

Come learn about:

1. Get tips & tricks on Healthy Eating as 3 dietitian educators break down the food labels of favorite packaged foods and help you balance your plate.🍽

2. Learn what numbers to know to live well with diabetes from our nurses 🩺educators.

3. Get tips to destress & improve your glucose with a stress management specialist & yoga 🧘🏻 instructor.

- LIVE Q&A with diabetes experts
- FREE recipe ebook
- Drawing for prizes

Register today by opening up your phone and focusing it on the QR code for the link OR use the link https://gobrunch.com/IPDADiabetes2021

Any questions? Drop them in the comments.

TAG your friends or SHARE this post so they can attend, too.

01/11/2021

With November finally here, I cannot wait for Thanksgiving (24 days & counting) because it’s my favorite holiday and I have been hosting both sides of the family for years…except for last year when we took orders & delivered the meals to our family’s homes. It will be so great to gather again this year with both sides of the family.

I love all the tastes & smells of the holiday. I can’t wait to share the delicious plant based dishes of the season with you that I will be remixing for you with a pinch of health even if it’s holiday season.

What is something you’re looking forward to this month? ❤️ if Thanksgiving & family are something you are looking forward to this month.

31/10/2021

Happy 🎃Halloween

Ready for a little veggie humor?

What did the jalapeño dress up as for Halloween?
A GHOST 👻PEPPER 🌶

Just remember, that the connections with others is just as important to a healthy lifestyle as what you eat.

So…..
- Have fun as the littles come to your door.
- Wave at neighbors.
- Laugh at all the silly costumes.
- Enjoy your family and friends today.

And, don’t get too worried by all the candy 🍭. It’s just one day.

Enjoy the moment.

Let’s connect right here on the social. What was your favorite Halloween 👻 costume as a kid?

14/10/2021

You want to know one of the best things about being plant based? You can ALWAYS have dessert!

It's so why not celebrate with a little something sweet after dinner tonight?! My “go to” dessert is going to be something chocolate. My Decadent Double Chocolate Brownies or Chocolate Dessert Hummus will not only satisfy your chocolate craving, but also keeps your health in mind. Low in fat, high in fiber, and packed with PROTEIN!
WIN-WIN-WIN

And, they say plant-based eaters don't get enough protein... we even get them in our DESSERTS!

I couldn’t talk about desserts without sharing my favorite Cocoa Truffle recipe. Promise you’ll ❤️ them, too.Swipe through the pictures to see my holiday twist.

Ingredients ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 cup pitted Medjool dates ⠀⠀⠀⠀⠀⠀
1/2 cup of cocoa powder⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 1/2 tsp vanilla⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/4 tsp sea salt (finely ground)⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍫Place the dates a small food processor like a Nutribullet and pulse a few times to make a paste.
🍫Add cocoa powder, 2 T. of warm water, vanilla, and salt and blend.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍫Remove the mixture and place in medium bowl.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍫Put 1/4 c. cocoa powder in a shallow bowl. Form small balls of the truffle mixture. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍫Roll the truffles in the cocoa powder.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Add ins: 1/4 teaspoon or cinnamon or cayenne to make it a little spicy OR replace some of the cocoa with powdered peanut butter like for a peanut butter & chocolate flair. Last year, I even rolled them in some crushed starlight mints for the holidays.

Head to the link in my bio and search for "desserts" in the recipe tab to get the recipes! Or, SAVE the truffle recipe for later.

07/10/2021

Want to learn more about benefits of a plant based lifestyle?

Here's a great FREE plant based summit.

I HAVE ATTENDED IT BEFORE. THE SUMMIT ITSELF IS FREE. IF YOU WANT RECORDINGS, THERE IS AN UPCHARGE. THE WONDERFUL THING ABOUT THE SUMMIT IS THAT IT IS ONLINE OVER SEVERAL DAYS AND INCLUDES THE LEADERS IN THE PLANT BASED FIELD. WATCH THE SPEAKERS YOU WANT, SKIP THOSE YOU DON'T.

https://plantfitsummit.com

Get the LATEST in Plant-Based Health & Fitness with 36 Experts

06/10/2021

It’s that time of year.
Getting your fix has never been easier! This plant based , gluten-free overnight oats recipe is perfect for breakfast or dessert.

A delicious way to start your day. These Pumpkin Pie Overnight Oats are a pumpkin lover's dream come true.

They combine the delicious flavors of pumpkin pie with healthy ingredients like oats and pecans to create a filling breakfast that will leave you energized all morning long. Best of all, they're made ahead so that you can eat them on-the-go!

WHAT YOU NEED:

* 1 cup rolled oats
* 1 cup unsweetened almond or oat milk
* 1 cup pumpkin puree
* 1 1/2 T. chia seeds
* 1 T. stevia
* 1 1/2 tsp. pumpkin pie spice
* 2 T. chopped pecans

HOW TO MAKE IT:

1. Combine all the ingredients, except the pecans, in a medium bowl. Mix well.
2. Either cover the bowl or divide into small Mason jars and place in the refrigerator overnight.
3. Top with chopped pecans & enjoy.

Could be any easier?
Make these overnight oats today and tomorrow morning you'll thank me!

SAVE for later or print the recipe & get other tips & tricks by CLICKING https://www.nutritiouslysimple.com/recipes/pumpkin-pie-overnight-oats

05/10/2021

Have you ever wondered the Top 10 Pantry Basics you need to keep on hand? Let me help you answer that question today!

Here are my desert island Top 10 foods to keep stocked so that you always have the basics to whip up a simple, delicious plant based meal.

1. Whole Grains: Brown Rice/Quinoa/Oats- you can have them sweet or savory at breakfast, lunch, & dinner.
2. Seasonal Fresh or Frozen Veggies - eat a wide variety to get in a diversity of fibers and phytonutrients (AKA the good stuff). Aim for at least 3 a day.
3. Seasonal Fresh or Frozen Fruits - just like veggies, change up which ones you eat. Fruits are NOT a bad guy. They are a great source of vitamins & minerals. Aim for at least 2 servings a day.
4. Garlic - I mean what doesn’t benefit from a little garlic.
5. Onion - so many varieties, so little time. From scallions to Vidalia, I heart onions for a burst of flavor.
6. Potato - white or sweet. Try to include the skin in prep & eating for a little extra fiber.
7. Herbs - a great way to add customize any dish for your favorite flavors
8. Legumes - canned or dried beans (kidney, pinto, great northern, etc), chickpeas (my “go to” protein), lentils, and even legume pasta
9. Bagged Salad Mixes - whip up a quick power bowl by adding some chickpeas and brown rice or quinoa.

Your pantry basics may look different at your house depending on your health needs & favorite flavors.

Have any other questions about stocking you kitchen for success? GRAB the PLANT BASED PANTRY BASICS EBOOK to get you kitchen home chef ready by CLICKING on the LINK IN THE BIO. Or, leave your question in the comments + I'll respond ASAP!

What’s in your top 10?