Family Meals First

26/02/2025

Want to make your favorite desserts without gelatin? 🍮✨

There are plenty of plant-based alternatives that give you the same texture without using animal-derived ingredients. The best part? They’re easy to use and just as delicious!

Here’s what to swap:
🔹 Agar-Agar: A seaweed-based thickener perfect for jellies and puddings.🔹 Chia Seeds: Ideal for jams and fruit-based desserts.🔹 Carrageenan: Great for creamy, dairy-free desserts.

Why go plantbased? The difference is in the texture, ingredients, and sustainability—and going vegan is a win for all three! 🌍💚 Ready to explore ethical and sustainable dessert-making?

26/01/2025

25/01/2025

Did you know that stress can lead to weight gain?

Chronic stress can significantly impact your food choices, potentially leading to weight gain. Research suggests that individuals under high stress often crave unhealthy foods and are less likely to make healthy choices.

But don’t worry; there are steps you can take to find balance in your own life. You can occasionally enjoy your favorite treats while eating nourishing foods most of the time. Here are three effective strategies to manage stress while feeding your body well.

1. Mindful Eating: Savor your meals, enjoy the food, and focus on hunger cues. It’s not just about what you eat, but how you eat it.
2. Physical Activity: Regular exercise is a powerful stress management tool. Find an activity that you enjoy and worry less about the calories and more about having fun.
3. Deep Breathing and Meditation: These mindfulness practices are not just popular, they are effective in calming your mind and reducing stress levels.

Best foods to eat during high-stress phases:
Nuts and seeds (rich in magnesium)
Avocados (healthy fats for brain health)
Berries (packed with antioxidants)
Green tea (promotes relaxation)
Dark chocolate (for the occasional treat! These vegan truffles were gifted from

Remember, eating the right foods can manage stress and support your health. You are important!

06/12/2024

Missing us on Facebook? Head over to Instagram 💕

10/11/2024

Celebrating my 5th year on Facebook. Thank you for your continuing support. I could never have made it without you. 🙏🤗🎉

31/10/2024

As a mom of four with a PhD in nutrition, I can't stress enough the benefits of eating with the seasons. Each season has vibrant flavors and nutrients—my fall highlights are butternut squash, sweet potatoes, pistachios, arugula, and pears.

Butternut Squash: Rich in vitamins A and C, this creamy veggie is packed with antioxidants. Try it roasted with a sprinkle of cinnamon or pumpkin pie spice for a warming side dish!

Sweet Potatoes are a fantastic source of fiber, vitamins, and minerals that can help regulate blood sugar. Mash them with garlic and a dash of salt for a delicious twist!

Pistachios: These little nuts contain protein and healthy fats. Enjoy them as a crunchy topping on salads, or blend them into a creamy pesto with basil, arugula, nutritional yeast, and some plant milk to thin.

Arugula: This peppery green is high in vitamins K and C. Toss it in a salad with sliced pears, red grapes tahini, and a squeeze of lemon for a refreshing bite!

Pears: Pears are delicious and a great source of fiber. Slice them up and enjoy a delightful snack with a smear of almond butter!

Let's enjoy nature's bounty and savor the flavors of fall! What's your favorite way to enjoy these seasonal delights?

🌱Ready to transform mealtime into a joyful family experience? Tap 'Follow' for expert nutrition tips, mouth-watering recipes, and a community of empowered moms like you! Let's make healthy eating simple and fun together!

30/10/2024

As a mom of four with a PhD in nutrition, I can’t emphasize enough the incredible benefits of adopting a plant-based diet! Research has consistently shown that incorporating more plant foods into our meals can lead to many health benefits.

Studies reveal that those who follow a plant-based diet are at lower risk of developing chronic diseases such as heart disease, diabetes, and certain cancers. These diets provide essential nutrients and are high in fiber, crucial for digestive health and maintaining a balanced gut microbiome.

Additionally, embracing plant-based foods can aid in weight management, as individuals on these diets tend to have lower body mass indexes (BMIs). Beyond personal health, a plant-based lifestyle is a step towards sustainability, significantly reducing our carbon footprint and contributing to a healthier planet for our children.

What are your favorite plant-based meals? Share in the comments below!

🌱Ready to transform mealtime into a joyful family experience? Tap 'Follow' for expert nutrition tips, mouth-watering recipes, and a community of empowered moms like you! Let's make healthy eating simple and fun together!

29/10/2024

Global food producers use over 1000 pesticides to ensure pests do not damage or destroy crops. Although the risks from pesticide exposure may not be significant for healthy adults, farm workers, children, older people, and people who are immunocompromised are especially at risk. The toxicity of a chemical can vary from person to person, and how someone is exposed to the chemical can also impact individuals differently. It is reassuring to know that the Environmental Protection Agency (EPA) and the Federal Department of Agriculture (FDA) are taking steps to keep consumers safe by regulating the use of pesticides and establishing safe levels of residue in our food. By being informed and advocating for safe food practices, we can all play a role in ensuring healthy and sustainable food systems for ourselves and future generations.

🌱Ready to transform mealtime into a joyful family experience? Tap 'Follow' for expert nutrition tips, mouth-watering recipes, and a community of empowered moms like you! Let's make healthy eating simple and fun together!

28/10/2024

The use of pesticides is a complex issue that requires careful consideration. Pesticides play an essential role in food production by increasing the amounts of food produced, protecting the growing food, and potentially increasing the times per year farmers can harvest a crop. For countries where food may be short, this is especially important. However, pesticides leave behind residues in some of the food that we eat and in the environment. The residues are potentially toxic and can have short- and long-term effects on the people exposed. Balancing the benefits of pesticides while limiting or preventing adverse impacts on human health is an ongoing challenge. By being mindful of the consequences of pesticide use, we can work towards a more sustainable and healthy future for all.

🌱Ready to transform mealtime into a joyful family experience? Tap 'Follow' for expert nutrition tips, mouth-watering recipes, and a community of empowered moms like you! Let's make healthy eating simple and fun together!

25/10/2024

As a mom of four active kids, I know how important it is to start the day right, especially when juggling family and work. Here are five quick and easy plant-based breakfast ideas that pack nutrients and have at least 15g of protein and 5g of fiber. Let’s start the day right!

1. Chickpea Flour Pancakes: Try chickpea pancakes packed with spinach and fresh herbs. Top with avocado for extra fiber and healthy fat!

2. Overnight Oats (my favorite): Mix rolled oats with almond milk, chia seeds, h**p seeds, vanilla, cinnamon, raisins, and a dash of maple syrup. Let it sit in the refrigerator overnight, and enjoy it topped with fresh berries in the morning.

3. Quinoa Breakfast Bowl: Defrost frozen quinoa and top with almond butter, banana slices, cinnamon, and a sprinkle of h**p seeds for added protein.

4. Tofu Scramble: Sauté crumbled tofu with your favorite veggies and turmeric for a savory breakfast that’s sure to satisfy.

5. Nutty Smoothie: Blend spinach, frozen mango, almond milk, and a tablespoon of almond butter for a nutrient-packed meal on the go!

Eating a balanced breakfast is essential for maintaining energy levels and overall health. Which one are you ready to try?👇

🌱Ready to transform mealtime into a joyful family experience? Tap 'Follow' for expert nutrition tips, mouth-watering recipes, and a community of empowered moms like you! Let's make healthy eating simple and fun together!