Renata Murphy Nutrition LLC (2026)

21/04/2022

"Spring: a lovely reminder of how beautiful change can truly be."

24/03/2022

Get off the family mealtime struggle-bus! 🚌

Join me as I share proven strategies for putting together healthy, balanced meals in a jiffy that everyone will enjoy 👏 ! Tons of options will be reviewed for considering preferences, intolerances, and allergies.

On the menu:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Baked Lemon Chicken Legs 🍋
👉 Delicata Fries 🍟⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 Creamy Broccoli Soup [with cheddar option 🧀]⠀⠀⠀⠀

DM me for more information

22/03/2022

Who knew arugula was a cruciferous vegetable?✋🏼{be honest}.
Cruciferous vegetables (broccoli, kale, Brussel sprouts) contain a potent molecule, indole-3-carbinol, that can positively affect phase I liver detoxification enzymes. Phase I liver detoxifications enzymes CYP450 are responsible for biotransforming xenobiotics, steroids hormones, and medical drugs, so the body can eliminate them through the kidneys or gut.
We can react to the effects of toxins when changes in the number of these enzymes occur.

If you let arugula overgrow, you'll see the telltale signs that this is a relative of broccoli - little florets will appear at the end of the shoots. This is one of the easiest crucifers you can consume as it is readily available pre-washed in the grocery store and does not require cooking. Its spicy leaves make it the perfect base for a salad loaded with vegetables and dressed with a clingy vinaigrette, like in this recipe for Arugula Salad with Butternut Squash:
INGREDIENTS:
✅ 5 cups diced or cubed butternut squash
✅ 2 1/2 tablespoons olive oil
✅ Salt and fresh ground pepper to taste
✅ 1 cup quinoa cooked and cooled [try pre-cooked frozen]
✅ 4 cups arugula washed and spun dry
✅ 1/2 lb. asparagus, steamed and sliced in half on diagonal
✅ 1 cup red pepper, chopped
✅ 1 cup cherry tomatoes, halved
✅ 1/4 cup raw pepitas
✅ Salt and pepper to taste
✅ 1/2 lemon, juiced
✅ 3 tablespoons white balsamic vinegar
✅ 1 small garlic clove, pressed or minced
✅ 1 teaspoon maple syrup
✅ Sea salt to taste
DIRECTIONS:
Prep:
✅ Preheat oven to 350° F
✅ Toss squash with 1 tablespoon oil. Season with salt/pepper, place on a parchment-lined baking sheet, and roast for 20 minutes until just soft
✅ Set aside to cool
✅ Steam asparagus and chop
✅ Chop red pepper/tomatoes
✅ Press garlic
Make:
✅ Add ingredients for vinaigrette - the balance of oil, 1 1/2 Tbsp., lemon juice, vinegar, garlic, maple syrup - to a mason jar and shake vigorously
✅ Add salad ingredients to a large bowl - Toss with dressing and serve

21/03/2022

Do you embrace seasonal produce?

One simple way to get out of a cooking rut is to switch up your go-to fruits and vegetables based on the season. Bonus: this also means fresher and less expensive finds! Try our simple roasted vegetables for a simple spring side dish that will get rave reviews. I also, love salads with seasonal fruits and vegetables featuring strawberries and radishes which come back in season in March.

Spring season produce:

Apricots
Asparagus
Avocados
Cabbage
Garlic
Kale
Kiwifruit
Lettuce
Mushrooms
Onions
Peas
Pineapple
Radish
Rhubarb
Spinach
Strawberries
Swiss chard
Turnips

Available all year-round:

Apples
Bananas
Carrots
Celery
Lemons
Limes

16/03/2022

Does anyone else have spring cleaning on their mind when March rolls in? 🧼

Just like it’s important to periodically deep clean and purge unnecessary clutter around the house, it’s helpful to reevaluate your meal planning, shopping, and food prepping routine too.

Here are a few simple steps for spring cleaning your cooking routine as we head into this new season!💐

15/03/2022

What nut can always be found in your pantry? Comment 👇🏼

Nuts are an excellent source of 💪🏼 healthy oils, fiber, and plant-protein 🌿. One serving of nuts per day, about one palmful, can deliver powerful anti-inflammatory 🔥 and heart-healthy ♥️ effects.

Enjoy as a snack alongside fruit 🍎 🍌 🍐 or on top of your yogurt, chopped and added to salads 🥗 , or blended into soups 🍲 and smoothies. Be sure to select raw, unsalted varieties - this will help ensure that the more delicate oils, like omega-3, don't oxidize. Here is how some of our favorites stack up nutritionally and how we like to use them in the kitchen 👩‍🍳:

✅ Walnuts - The top dog 🐕 when it comes to omega-3 content. Some people find them too bitter and tannic. Simple solution: Soak them overnight to sprout them, rinse, dry, and enjoy - they will be mild and sweet.
✅ Almonds - An excellent source of magnesium. Ever make your own almond milk? Simple: Soak 1 cup raw almonds overnight then blend with 3 cups water and two pitted dates. Strain and enjoy!
✅ Cashews - A terrific source of copper manganese, and zinc. Cashews have a creamy texture and mild flavor which makes them a perfect addition to puréed soups. You'll get all the creaminess without the dairy.
✅ Pistachios - Lower in calories than other nuts, pistachios deliver big on flavor and are rich in minerals and vitamin B6. We love adding them to salads and our overnight oats.

Kitchen tips 🔪.................... ✔️Purchase only the amount of nuts you can consume in about 4-6 months and store in a sealed container in a cool, dry place. In warmer climates, storage time will be shorter.
✔️Proper storage is essential for preventing nuts from going rancid. Mason jars are an excellent storage vessel for nuts.

14/03/2022

Check out this party in a bowl! 👇🏼

A well-balanced diet that includes a variety of colors helps ensure you're providing your body with beneficial compounds including phytochemicals and antioxidants. Phytochemicals are compounds in fruits, vegetables, whole grains, and other plant foods that may reduce the risk of many chronic diseases. Phytochemicals are antioxidants that prevent damage to cells from free radicals.

A well-balanced diet that includes a variety of colors helps ensure you're providing your body with beneficial compounds including phytochemicals and antioxidants. Phytochemicals are compounds in fruits, vegetables, whole grains, and other plant foods that may reduce the risk of many chronic diseases. Phytochemicals are antioxidants that prevent damage to cells from free radicals. Phytochemicals like flavonoids may reduce gut inflammation and balance the gut microbiome.

14/03/2022

Can all that nutrition taste good? You betcha!

BUTTERNUT SQUASH CONFETTI SALAD 🎊🥗

Ingredients:
✔︎ 2 lb butternut squash, peeled, seeded and cubed
✔︎ 1 cup quinoa, rinsed
✔︎ 2 cup vegetable broth, low-sodium
✔︎ 1 Tbs olive oil
✔︎ 4 cup kale, chopped
✔︎ 1 cup pomegranate seeds

Prep:
✅ Preheat oven to 400°F and line baking sheet with parchment paper
✅ Peel and chop the squash
✅ Remove tough stems from kale and chop

Make:
✅ Toss butternut squash with oil, add to the baking pan, and roast in the oven for about 15-20 minutes until soft and slightly browned.
✅ Meanwhile, add quinoa to a small saucepot and cover with broth. Bring to a boil, then cover and simmer for ~12-15 minutes until all the liquid is absorbed. Remove from heat and add to a large bowl.
✅ Add kale to warm quinoa and stir [heat will slightly wilt leaves.]
✅ When the butternut squash is done, add to the bowl of quinoa and kale. Stir in pomegranate seeds and toss with dressing.

Dressing:

✔︎ 3 Tbs red wine vinegar
✔︎ 1/4 cup olive oil
✔︎ 1 tsp mustard, Dijon
✔︎ 1 tsp maple syrup
✔︎ 1/4 tsp garlic powder
✔︎ salt, to taste

✅ Add all ingredients to Mason jar and shake!

08/03/2022

How to use ginger for better digestion? Tell me about your favorite ways to use it in your kitchen! 👇

Ginger is a tropical 🌴 plant and the root is most commonly used in tea, baked goods, as an aromatic in cooking and in sauces and salad dressings. It's well-known for its anti-inflammatory properties in addition to being a natural remedy to relieve nausea and upset stomach. The best part is, ginger is a super cost-effective 💰 way to add a fantastic layer of flavor to your dish!

Here are some ways I use ginger in my kitchen:

➡️ Grate using a Microplane and add to a quick stir fry of vegetables - ginger + Bragg's or coconut aminos + drizzle sesame oil = easy big-time flavor
➡️ Spice up your roasted squash by tossing with ginger before roasting 😋
➡️ Purchase pre-grated FROZEN ginger [yes, it's a thing] to add to soups or smoothies - it can be found in the freezer aisle in a small ice cube tray. I love the Dorot brand .
➡️ Add sliced ginger and some lemon rind to boiling water and simmer for 10 minutes - remove from heat and let stand to infuse
➡️ Add grated ginger to water for quinoa or brown rice and go from meh to wow!

KITCHEN TIP: Peeling ginger can be tedious if the root has many branches so select a root that has larger branches. Cut into large chunks and, with pressure, run the edge of a spoon of the surface to remove thin skin.

07/03/2022

Do you eat these 12 superfoods that can change your gut microbiome?

Gut dysbiosis is linked with health problems, such as IBD, type 1 diabetes, obesity, allergic disorders, autism, colorectal cancer, and others.

Superfoods are foods that are nutrient-dense foods that offer health benefits beyond their nutritional value.

Here you have probiotics, prebiotics, and polyphenols:

💫Avocado
💫Leafy greens
💫Nuts and seeds
💫Berries
💫Mushrooms
💫Garlic
💫Legumes
💫Sweet potato
💫Olive oil
💫Salmon
💫Turmeric
💫Feremented foods

These foods are high in nutrients such as vitamins, minerals, protein, fibers, and antioxidants that modulate gut flora, which will impact your immunity and metabolic health.
Follow me for more digestive health info

06/03/2022

Here's a reminder that a "me time" is necessary to maintain your mental health and wellbeing.

You don't have to be always productive.

Taking some time off also contributes to a healthier immune system, reduced stress, improved mood, and even a better metabolism.

Put yourself at the top of your to-do list and the rest will fall into place.😃

Happy Sunday to you!

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03/03/2022

🤔 Why aren’t more people able to change their eating behaviors? 🕵🏼‍♀️ Here's what evidence suggests [and it's not lack of "will power"].
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It’s clear that one of the biggest barriers to healthier eating is the lack of cooking skills and the confidence needed to apply them. These barriers can make cooking meals stressful and stress in the kitchen is just no fun.😰
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It's not surprising that evidence suggests that improving both cooking knowledge and skills can significantly increase healthy food intake. So what is a struggling home cook to do?

Find a practitioner who
incorporates food experience and culinary guidance into nutrition counseling and education services. This can have the greatest impact on reducing stress in the kitchen.

As a nutrition professional, I maintain a conversation around food - not carbs, protein, and fat. It's not that macros are not important - they certainly are. But you don't eat macros, you EAT FOOD. 😋
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Providing you with the tools and resources you need to cook simple, delicious meals can have the greatest impact on your health.⠀
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So join the culinary nutrition revolution 👩‍🍳🍽🔪! We're with you every step of the way supporting you in meeting your health goals with simple, delicious food 🥬🍎🍌🥦🍅🍇🍐🍠🥭🥑⠀
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Renata Murphy Nutrition LLC

21/04/2022

24/03/2022

22/03/2022

21/03/2022

16/03/2022

15/03/2022

14/03/2022

14/03/2022

08/03/2022

07/03/2022

06/03/2022

03/03/2022

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