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Jessica Roy, MS RD LDN, Great Wave Nutrition Counseling, Westford, MA (2025)

06/26/2025

Summer Desserts!

Summer weather means cool treats are in order to help us cool off, eat healthy, and feel happy all at the same time. Try this watermelon fruit pizza for a tasty and bright way to add in more fruit, or these cherry popsicles for a cold and refreshing snack! The mango banana ice cream makes you feel like you are on a tropical vacation. Happy and healthy eating to you!

Watermelon Fruit Pizza – use ¼ of a large watermelon cut into 8 triangles. Combine ¼ tsp of pure vanilla extract and 1 tsp of honey with ½ C plain low fat or fat free yogurt. Top with blackberries and sliced strawberries, garnish with mint for color. Feel free to get creative with the fruit, maybe you prefer raspberries to strawberries, and blueberries for blackberries. Have fun and enjoy!

Cherry Almond Popsicles – Combine 2 C of pitted cherries with ½ C vanilla almond milk, ¼ C granulated sugar, ½ tsp almond extract, 1 pinch of salt, and 2 C of cherry juice in a blender and puree until smooth. Spread the mixture into ten 3-oz cups to freeze for 45 minutes. Insert popsicle sticks then freeze for an additional four hours until firm. Enjoy with plenty of napkins nearby!

Mango Banana Ice Cream – Combine 2 C frozen mango with 2 medium frozen bananas in a blender. Use the highest speed to blend until smooth. Portion into 4 dishes and garnish with chia seeds for a delicious combination!

06/07/2025

Check out my favorite burgers to celebrate Dad this upcoming Father’s Day weekend!

Salmon Avocado Burgers
Ingredients
1 lb Atlantic salmon, wild (skin removed)
1 cup panko bread crumbs
1/4 cup cilantro
1 medium egg
1/4 cup mayonnaise
1 tbsp lemon juice
1 tsp salt
1 tsp black pepper
2 tbsp extra virgin olive oil
1 avocado, chopped
1/3 cup red onion, chopped
Juice of 1 whole lime

Instructions
For burgers:
1.Chop the salmon filet into small pieces (about 1/4 inch) and transfer it into a medium mixing bowl.
2. Gently stir in bread crumbs, cilantro, egg, mayonnaise, lemon juice, mayonnaise, 1/2 tsp salt and 1/2 tsp pepper. Let the mixture rest for 5-10 minutes.
3.Heat a little 1 tbsp oil in a large non-stick grill pan over medium heat. Divide the salmon mixture into 6 and form neat patties. Fry/grill the patties until browned on both sides and just cooked through; about 4 minutes on each side.

For the salsa:
Combine remaining ingredients together and mix well. Garnish patties with a spoonful of the salsa.

Turkey Burger Sliders
Ingredients
1/4 tsp Black pepper
1/2 cup, shredded cheddar cheese
2 cup lettuce (for topping)
12 bun Mini sandwich bun
1 tsp olive oil
1/4 tsp Salt
2 medium tomato (sliced, for topping)
1 lb Ground turkey, lean
2 medium sliced white bread
1 small yellow onion, coarsely grated

Instructions
1. In a food processor, pulse bread until fine crumbs form. 2.Transfer to a medium bowl; add turkey, cheese, and onion.
3.Season with salt and pepper, and mix gently just until combined.
4.Form twelve 2-inch patties (about 3 tablespoons each).
5.In a large nonstick skillet, heat oil over medium heat. Cook patties until browned and cooked through, about 5 minutes per side.
6.Serve on rolls with lettuce and tomatoes if desired.

Cheddar, Bacon, Mushroom Burgers
Ingredients
16 leaves of lettuce, romaine (or other lettuce)
1 C sliced white mushrooms
4 T mayonnaise
1/2 small red onion, diced
4 slices cheddar cheese
4 pieces of bacon
2 T Worcestershire sauce
1 lb ground lean round Beef
1 T olive oil
4 whole wheat burger buns (I like the ones by Dave’s Killer Bread)

Instructions
1.Make the patties by adding the Worcestershire sauce and onions to the meat, form into 4 equal patties.
2.Cut the mushrooms into thin slices and cook in a pan for about 8 minutes with olive oil
3.Cook bacon in the oven until crispy
4.Cook the patties on a BBQ or on a pan with ridges for about 4 minutes per side or until the meat is cooked through.
5.Serve with lettuce, mayonnaise, cheese, bacon and mushrooms

To all the Dads out there, happy Father’s Day! I hope your family allows you to relax or putter in the yard/garage (what my own Dad loves best) and prepares for you some kind of delicious grilled meal!!!

05/11/2025

Happy Mother's Birthday to all the Mama's out there! We are the luckiest!

04/29/2025

Nut Butter & Jam Cookies

Mother’s Day is right around the corner. Here is a delicious treat to spoil Mom on Sunday that is also super fun to make. Small children will enjoy using their hands to shape the well in each cookie, and older children may even be able to make the whole batch themselves. Enjoy!

Ingredients:
½ C nut butter of your choice
½ C maple syrup
2 tsp pure Vanilla extract
¼ tsp sea salt
1 can (15oz) chickpeas, canned, drained and rinsed
½ tsp baking powder
½ tsp baking soda
24 tsp fruit jam of your choice

Directions:
-Preheat oven to 350 F
-Add all ingredients except the jam into your food processor
-Process on high until well blended
-Spray mini muffin tins with cooking spray or use liners. Add about 1 T of mix to each tin or liner.
-Form a well in the center of the mixture with a spoon (or use your thumb, it’s fun to get messy!). Place a heaping teaspoon of jam into the well of each cookie. Makes about 24 cookies.
-Bake cookies for 20-22 minutes, or until edges are browned

Nutrition: Per cookie
94 calories, 3 g fat, 0.5 g saturated fat, 14 g carbohydrate, 2 g fiber, 9 g sugar, 2.5 g protein

Looking for more ideas and for support with healthy eating? Schedule an appointment with me today, often covered 100% by insurance!

HAPPY MOTHER’S DAY!!!

04/08/2025

Body image lessons from my six year old girl:

"Mama, you need to buy this scale and put it in your work out area."

"Why sweetheart?" (I intentionally do not keep a scale available, trying to role model that my self worth is not influenced by any numbers on an inanimate object.)

"So you know after each workout you are getting heavier and stronger!"

I truly love her outlook. For those who want to use the scale for data, keep my girl's words in mind, the goal should be strength and to own your space, not to diminish your size.

03/31/2025

Celebrate Spring with National Picnic Day April 23rd

Spring has officially arrived although sometimes Mother Nature still brings us cold weather in New England. National Picnic Day is a great way to get outdoors with friends and family to celebrate the warmer days. If we are not lucky enough to have sunshine this day, a picnic inside is still fun for the young ones, and the young at heart!

Enjoying a fantastic picnic is easy and adds to the health benefits we enjoy from time outside in nature. Not only does exposure to the sun bring us increased vitamin D exposure (good for healthy bones, immunity, inflammation), but time outside in nature can boost mood, reduce stress, and contribute to overall wellness. Pack outdoor activities to keep kids entertained and make a day of it. Family favorites in the Roy household include frisbee, soccer, magnifying glass and bucket to collect little friends and souvenirs from nature, and wiffle ball.

Food is of course a main attraction for this day, so pack family favorites that travel well. Food storage containers make many items picnic friendly, whether you want to use a cooler with ice packs, or freeze water bottles and yogurt packs to not only keep your items cool, but also as part of the picnic to enjoy later on!

My family’s go-to picnic includes yogurt tubes frozen (Chobani has a nice brand for kids with a little less added sugar), different kinds of sandwiches cut in quarters so we can have one of each kind (PB&J, turkey & swiss, hummus & cucumber, and tuna & celery), fruit salad (frozen grapes keep this one cool all day long), homemade coleslaw (recipe below), and chocolate peanut butter oatmeal cookies (with all the butter and sugar my grandmother used in her secret recipe). Don’t forget plenty of water for a hopefully warm day in the sun and simply enjoy!

Broc & Brussels Slaw

Ingredients
1 lb broccoli, chopped
1 C brussel sprouts, chopped
½ vidalia onion, sliced
2 large bell peppers, thinly sliced, ideally different colors
2 large carrots, peeled and chopped

For the dressing
½ C apple cider vinegar
2 T olive oil
1 t dijon mustard
1 t honey

Directions
Use a food processor to slice all the veggies into thin pieces. Combine the ingredients for the dressing and blend over the sliced veggies. Refrigerate for at least 2 hours for optimal flavor profile.

03/29/2025

Powered up with Mom's homemade muffins again, this girl went on to score two goals for a team tie, 3-3, and one of those goals was from defense!

03/12/2025

Happy National Registered Dietitian Day to all my wonderful colleagues and friends in this field! In a time with insane nutrition misinformation out there, please be sure to rely on the experts in food and nutrition science for information you can trust. I will continue to stay on top of the relevant healthy eating information to keep our families going strong!

02/25/2025

Food Connects Us to Health & Happiness

National Nutrition Month occurs every March to celebrate the role of food and nutrition in the health and wellness of people across the United States. Each year brings a new theme, and I am the most excited for this year’s focus on the social and cultural impact of how food brings people together.

Working in my field with individuals hoping to develop a happy and healthy relationship with food, I often hear my patients express fear over certain foods and hesitation to enjoy celebratory meals. If we can instead focus on the time, effort, and love someone invests into creating that delicious scratch baked apple pie, for instance, I think we can reduce, even erase, that fear component and enjoy the food for what it is, a comforting and delectable eating opportunity. Now the food reminds us of that special individual, and hopefully no longer causes anxiety.

Food strengthens family ties and friendships. My own kiddo is often quiet and reserved at family gatherings. I see him breaking out of his shy nature with well intended jokes about my sister’s famous, and absolutely amazing, chocolate chip banana bread. He always gobbles it up and then teases her that it looks homemade (which is apparently not her hope, only for it to taste homemade).

Food teaches us about other cultures. I had the opportunity to attend a Chinese New Year meal with my neighbor, and all the items presented had a story or were included to bring luck, joy, prosperity, longevity, or family togetherness. I tasted and enjoyed all of the foods while learning more about my neighbor, her history, and what is important to her for her life here.

This National Nutrition Month, I hope for those I work with to embrace this positive role of food to connect us. In this connection, hopefully we can reduce the apprehension that certain foods may bring to some when it comes to body image, and we can continue to celebrate all of the ways that food brings joy, to develop and maintain that happy and healthy relationship with food for the long term.

02/02/2025

Heart Healthy Trail Mix

February is American Heart month, a time to celebrate heart healthy habits. Try this delicious and satisfying trail mix that is packed with heart healthy nutrients!

Pistachios – rich in fiber, protein, healthy fats, and B vitamins

Raisins - provide a natural sweetness along with fiber and a really great source of iron

Whole wheat pretzels – a great savory crunch packed with fiber and B vitamins

Edamame – provides plentiful antioxidants and vitamin K, along with protein and fiber

Dark chocolate – a smooth sweetness full of antioxidants

Recipe makes 2 servings:

Combine ingredients and enjoy!

2 tablespoons pistachios
2 tablespoons raisins
1 oz whole wheat pretzels
¼ C dry roasted edamame
1 tablespoon dark chocolate chips

Nutrition per ½ C serving:
150 calories, 5 g protein, 6 g fat, 1.5 g saturated fat, 28 g carbohydrates, 0 g added sugar, 3 g fiber

01/26/2025

Keeping my kiddo fueled for these weekends with four basketball events is no joke. Thankfully, part of my passion as a dietitian and sports mom is helping kids fuel, play, and feel their best!

01/02/2025

Let’s Celebrate the New Year with Good Habits (not resolutions)

Check out the news and social media at the start of the New Year, and we all get inundated with resolutions. I never did like this word, and looking up the actual definition, I like it even less. The word resolution is defined as a firm decision to do or not to do something. This seems very strict to me, and likely to set you up to fail.

Let’s change the focus to building new habits. Habits are something to work on daily, if there is a setback, learn from it, and move on. This mentality can reduce pressure and increase success. Read on to check out the habits that I think are especially important for health and wellness.

Enjoy your food - please choose foods that not only satisfy your hunger, but also your cravings. Sure, a green salad with grilled chicken will fill up your belly, but it does nothing for your love of chocolate chip cookies or homemade lasagna. Let’s appreciate that food is more than energy for our bodies, it is also a source of social connection, community, and love.

Find the balance that works for you - What balance of greens and lean proteins, with those cookies and lasagna, makes you feel happy and healthy? Eating excess cookies or lasagna is not going to make you feel good, just like only eating salad and chicken is not going to make you feel good.

Stop comparing yourself to others - Only you know what makes you feel strong and healthy. So your best friend is doing intermittent fasting and not eating breakfast, cool for her. If you get hangry (like me) without breakfast, I suggest this is not the plan for you!

If you need support finding the fun in food, balancing your intake, and/or appreciating what works best for you (and not that celebrity on social media), please reach out to me at jessicar@greatwaveacupuncture.com!

Jessica Roy, MS RD LDN, Great Wave Nutrition Counseling

06/26/2025

06/07/2025

05/11/2025

04/29/2025

04/08/2025

03/31/2025

03/29/2025

03/12/2025

02/25/2025

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Monday	9am - 3pm
Tuesday	9am - 3pm
Wednesday	11:30am - 6pm
Thursday	9am - 5:15pm
Friday	9am - 3pm