Push Forward Nutrition (2024)

13/04/2020

& ᗪOᑎ’T YOᑌ ᖴOᖇGET IT!⠀
Sometimes I need to remind myself that when I start to let my mind wander down the wrong path. ⠀
It’s easy to get distracted when there’s extra time you’re not used to having and no chaotic schedule to keep.⠀
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Just remember that:⠀
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✅ Yes you need to eat today, it does not matter if you worked out or not⠀
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❌ No the Quarantine 15 is not a thing and right now listening to our bodies and fueling according to how we feel and what’s in the pantry is more important than a number on a scale⠀
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❇️ Still in this together, regardless of distance or how long it takes to stop the spread⠀
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Stay strong 💪🏼 ⠀

12/04/2020

ℕ𝕠𝕥𝕙𝕚𝕟𝕘 𝕤𝕒𝕪𝕤 𝔼𝕒𝕤𝕥𝕖𝕣 𝕢𝕦𝕚𝕥𝕖 𝕝𝕚𝕜𝕖 𝕔𝕒𝕣𝕣𝕠𝕥𝕤 🥕 ⠀..& 𝕔𝕙𝕠𝕔𝕠𝕝𝕒𝕥𝕖 𝕓𝕦𝕟𝕟𝕚𝕖𝕤 🐰⠀
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Happy Sunday everyone! ⠀
Made some carrot cake pancakes that need a little something to make the flavor pop, probably that cream cheese icing I omitted! When in quarantine right?⠀
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Brunch bubbles with kombucha today instead of champagne or brunch beer 🥂 ⠀
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How are you modifying family traditions during ⠀

11/04/2020

🏝 𝗧𝗿𝗼𝗽𝗶𝗰𝗮𝗹 𝘃𝗮𝗻𝗶𝗹𝗹𝗮 𝗺𝗶𝗻𝘁 𝘀𝗺𝗼𝗼𝘁𝗵𝗶𝗲 𝗯𝗼𝘄𝗹 🌱⠀
When you can’t go on a vacation, bring the flavors of vacation to your breakfast⠀
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I was so hungry this morning after fun IG live workouts that I almost didn’t take a photo.. aka almost wolfed this down 🐺 ⠀
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and (on a Saturday) got me feeling ready for the weekend and a nap 🤣 This bowl helped me re-fuel, re-center, and was a fun pick me up for the first day the ☔️ rain stopped and sun came out ☀️ ⠀
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As things are starting to brighten up & feel more like Spring 🌸 and I’m hoping it translates to the pandemic as well. I’m very lucky to have a rewarding job and be able to try to help some of the sick, but I am also so glad to be home this weekend!⠀
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Zinc is all the rage right now. (Vitamin C too as I was noticing all products were out of stock when looking to re-order for my dad) Supplements have their place, but as always, I try to get my nutrients from food first. (More difficult to overdose on food than pills 💊) This bowl has zinc sources like yogurt and seeds, vitamin c in fruit ⠀
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*Disclaimer: I had everything for this bowl already at home, no extra grocery trips!⠀
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☘️ Mint was leftover from Shamrock shakes⠀
🤍 Had Greek yogurt in the fridge⠀
🍍 Tossed in the last of my frozen pineapple 😭⠀
💙 A splash of oat milk & vanilla⠀
🧡 Dash of turmeric ⠀
💚 Teaspoon of spirulina⠀
🤎 Teaspoon of ground flax seeds⠀
🖤 A sprinkle of chia seeds ⠀
🧊 A few ice cubes ⠀
💪🏼 1 scoop of protein powder

09/04/2020

𝒯𝒽𝑒 𝓁𝒾𝓉𝓉𝓁𝑒 𝓉𝒽𝒾𝓃𝑔𝓈⠀
That mean so much in a time like this.⠀
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Weekly check in, hope all is well where you are, this brought a smile to my face when I clocked in yesterday⠀
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31/03/2020

𝘾𝙚𝙡𝙚𝙗𝙧𝙖𝙩𝙞𝙣𝙜 𝙖 𝘾𝙤𝙬𝙤𝙧𝙠𝙚𝙧’𝙨 𝘽𝙞𝙧𝙩𝙝𝙙𝙖𝙮 𝙙𝙪𝙧𝙞𝙣𝙜 𝘾𝙊𝙑𝙄𝘿-19 𝙡𝙞𝙠𝙚..⠀
🧁 Want a cupcake? ⠀
🤒 I’m fever free!⠀
😷 Won’t breathe on it.⠀
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These are strange times y’all.⠀
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Stay safe, stay home 🏡

25/03/2020

𝓠𝓾𝓪𝓻𝓪𝓷𝓽𝓲𝓷𝓮 ⒷⓄⓌⓁ⠀
What are you whipping up today? 🌪 ⠀
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I had a rare but much appreciated scheduled day off to take my dad to a Dr’s appt. but going to instead! ⠀
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I have been taking advantage of some of the live IG workouts to try to keep my immune system strong 💪🏼⠀
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After getting my sweat on it was time to refuel so I threw together frozen açaí, pitaya powder, oat milk, bananas, protein powder, and topped it with everything I could find! ⠀
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Contemplating a grocery trip.. but also tempted to play with whatever is in the pantry/ freezer.⠀
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How are you getting by without grocery shopping as often?⠀
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Stay strong & healthy!!!

24/03/2020

🌟 𝔾𝕠𝕝𝕕𝕖𝕟 𝔾𝕚𝕟𝕘𝕖𝕣 ℙ𝕚𝕟𝕖𝕒𝕡𝕡𝕝𝕖 ℙ𝕣𝕠𝕥𝕖𝕚𝕟 𝕊𝕞𝕠𝕠𝕥𝕙𝕚𝕖 💫 𝙎ᴛᴀʀʙᴜᴄᴋ𝙨 ᴄᴏᴘʏ ᴄᴀᴛ ʀᴇᴄɪᴘᴇ⠀
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What’s better than a style pineapple drink from your local coffee chain? ☕️ ⠀
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Making your own with the addition of protein and staying at home! 🏡 ⠀
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The vibrant yellow comes from turmeric, a spice that is anti inflammatory and gets absorbed better with a little fat and even pepper. I didn’t add any extra fat or black pepper to this smoothie but there was a small amount of fat in the soy milk. Yogurt, flax oil, or canned coconut milk would be great in the recipe 💛⠀
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Covid swaps: ⠀
•If you don’t have frozen pineapple, try mango 🥭 strawberries 🍓 or banana 🍌 ⠀
•If you don’t have fresh ginger use dried, candied, powdered, or sub in cinnamon, cardamom, or pumpkin pie spice 🥧 ⠀
•Sub any milk you have or water, coconut water, canned coconut milk or yogurt ⠀
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Again just want to reiterate that no 1 food/spice/ingredient is powerful enough to dictate your total immunity. While this smoothie has great ingredients like ginger and turmeric you also need a well balanced diet, physical activity, adequate sleep, and to decrease stress so don’t stress if you don’t have all the ingredients just experiment with what you have! 🧘‍♀️ ⠀
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Recipe almost identical to the matcha post just sub in 1/2 tsp turmeric in place of matcha and I used soy milk instead of coconut, but you do you! 🥥

22/03/2020

𝗠𝗮𝘆𝗯𝗲 𝗜’𝗺 𝗷𝘂𝘀𝘁 𝒓𝒆𝒂𝒍𝒍𝒚 𝗽𝗿𝗲𝗽𝗮𝗿𝗲𝗱...⠀
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To be clear I’m referring to my pantry pre ⠀
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Any other introverts secretly pumped about & using up some supplies? 🌷 ⠀
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Also- I did NOT run out and buy in bulk or order online in a panic when we started seeing China put a stay at home order on their people... This small pantry stockpile was built long before the pandemic 🤦🏼‍♀️⠀
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17/03/2020

𝗦𝘁. 𝗣𝗮𝘁𝗿𝗶𝗰𝗸’𝘀 𝗗𝗮𝘆 𝗚𝗿𝗲𝗲𝗻 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗦𝗺𝗼𝗼𝘁𝗵𝗶𝗲⠀
☘️ Lucky Shamrock Shake with less sugar⠀
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I know today isn’t quite the St. Patty’s of the past on green beer pub crawls, but that doesn’t mean we can’t celebrate indoors!⠀
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Not a traditional shamrock shake but fresh mint, spinach, and green tea yield a naturally emerald hue, combined with vanilla protein, a frozen banana, ice, flax seeds, cacao nibs and oat milk for a slight chocolate flavor⠀
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How are you celebrating this year?

15/03/2020

𝙏𝙝𝙞𝙨 𝙩𝙤𝙤 𝙨𝙝𝙖𝙡𝙡 𝙥𝙖𝙨𝙨⠀
As we head into the next week of uncertainty, just wanting to send out some positive vibes of strength and 💙⠀
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If you don’t HAVE to go shopping, don’t.⠀
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If you get some time off, relax.⠀
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If you can be around loved ones, do.⠀
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& if you are a healthcare worker and not able to quarantine: practice precautions, stay strong, and thank you 🙏

14/03/2020

ֆʊքɛʀ ɨʍʍʊռɛ ɮօօֆȶɨռɢ ֆʍօօȶɦɨɛ ɮօաʟ⠀
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Psych!⠀
Seriously though. It irks me to no end that there are criminals out there trying to capitalize on people’s fears! 💊 💰 😧 ⠀
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I’ve said it before but I’ll say it again and again:⠀
There is no 1 food, pill, vitamin, mineral, juice, balm, tincture, salve etc. that will guarantee you won’t get a certain virus 🦠 ⠀
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Health promoting habits:⠀
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DO:⠀
🌱 Eat more plants⠀
💤 Get adequate sleep⠀
🌈 Eat from all the food groups⠀
💦 Hydrate⠀
🧘‍♀️ Participate in physical activity to help reduce stress⠀
👵 Check in on your neighbors⠀
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DON’T:⠀
💵 Spend a lot of money on unproven supplements⠀
🍊 Mega dose vitamins ⠀
🍽 Avoid entire food groups because an influencer told you to⠀
🧻 Stress out and hoard supplies⠀
😫 Fret over changing your eating habits to adapt to our current pandemic ⠀
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I know the uncertainty of it all can be overwhelming. Just remember we are in this together 💪🏽

10/03/2020

𝗠𝗮𝘁𝗰𝗵𝗮 𝗚𝗶𝗻𝗴𝗲𝗿 𝗗𝗿𝗶𝗻𝗸 𝗠𝗮𝗸𝗲𝗼𝘃𝗲𝗿 💫⠀
Raise your hand if you’ve already tried the latest Starbucks drink creation 🙋🏼‍♀️⠀
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I know I’m guilty, multiple times over!⠀
It’s absolutely delicious. If you like matcha green tea 🍵 pineapple 🍍 and ginger, you will probably fall in love 🥰 ⠀
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As much as I 💚 it, my wallet does not! Over $5.00 on a tea drink daily is not practical let alone the 38 grams of sugar in a Venti! Because, well, if I’m going to splurge anyhow I’m going to get the larger size because it’s more economical .... 🤑 ha!⠀
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Today I used that genius flavor combination to make a protein smoothie with more protein & fiber, and less sugar & calories⠀
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I used 1 pk of Trader Joe’s Matcha • 1/2 C frozen pineapple • 1 C oat milk • 1 scoop vanilla protein powder • 1 inch of fresh ginger • 4 ice cubes • & a dash of stevia⠀
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I forgot to add spinach, will try next time! If you would prefer to add protein without powder, 1/2 C Greek yogurt would be great in this recipe⠀
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Comment below if you’ve tried it yet or feeling inspired with these flavors!⠀
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@ Antelope Valley Mall

09/03/2020

𝙽𝙽𝙼 𝚐𝚊𝚖𝚎 𝚜𝚝𝚛𝚘𝚗𝚐⠀
It’s already the 2nd week of March and I’m keeping with the theme of week 2 by making healthy recipes for the week!⠀
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So easy to do with so many great Dietitians on IG to find a good balanced and satisfying recipe. I’ll be making helathysimpleyum ‘s harissa chickpea wraps tonight ⠀
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Double tap and comment below your favorite healthy recipe from IG RDs you follow!⠀
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@ Los Angeles, California

06/03/2020

💙💠🌀𝙱𝚕𝚞𝚎 𝚂𝚙𝚒𝚛𝚞 𝙱𝚘𝚠𝚕⠀
Green spirulina and blueberries make for a very deep, beautiful midnight 🌑 hue in this morning‘s breakfast bowl!⠀
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Hope you’re having a fabulous Friday! There’s so many things to celebrate today, like:⠀
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(frozen fruit and veg are my favorite quick meal shortcuts to have around) ⠀
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day to promote colorectal cancer awareness (miss you Mom) ⠀
Don’t procrastinate screening if you’re over 40, if it doesn’t run in your family, and you don’t have any suspicious symptoms you can probably do the new 💩 in a box test! 😁 Scientific advances are so cool! 🔬 ⠀
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& of course the end of the 1st week of ..⠀
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Remember to vary your diet and eat from ALL • THE • FOOD • GROUPS! That’s how we make sure to get the essentials we need and just one of the reasons why any diet that enforces restriction and bans certain foods that are “off limits” 🚫 isn’t worth your time! ⠀
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@ Lancaster, California

05/03/2020

𝙋𝙖𝙨𝙩𝙖 𝙬𝙞𝙩𝙝 𝙪𝙣𝙙𝙚𝙧 15 𝙘𝙖𝙡𝙤𝙧𝙞𝙚𝙨 ⁉️🍝 ♨️🔮⠀
It DOES EXIST⠀
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& I am guilty of trying them 🙋🏼‍♀️⠀
Although my attempt to make them edible did not go so great when I was a college student. The texture was NOT the pasta I was trying to replace ❌⠀
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These low cal noodles are gaining popularity with the rise of the ⠀
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I’m sure there’s a way to make them palatable, I just needed something with more sustenance (and less slimy texture) to help me focus and have enough energy while in school 📚 ⠀
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I hadn’t given these 🎆 miracle noodles much thought until I spotted an article about someone trying to eat 4 packages in a sitting! 🛑 (I couldn’t get past a few bites mind you) The woman alleges that she developed a BEZOAR from the noodles. Aka a solid “indigestible mass” in. her. gut.⠀
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😱⠀
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🙅🏻‍♀️More is not better 🚫⠀
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So what are these even made of? They are fiber containing product made from the konjac root. They absorb a lot of water and contain soluble fiber that promotes fullness without many digestible carbs 💦 So if you’re going to give these a try, please drink extra water and stick to the portion on the label 🔍 ⠀
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You know what they say...⠀
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• If it sounds too good to be true it probably is 🤷🏽‍♀️⠀
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• If the words “MIRACLE” -or- “WONDER” appear on a product, that should trigger a red flag 🚩⠀
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• “Low calorie” foods are a marketing tactic to get chronic yo yo dieters to pay more 💵 for products that deliver less nutrients. 🙇🏼‍♀️ Calories = energy. Instead of looking for “diet” foods, pair whole grains with lean proteins and veggies to get more vitamins, minerals, and real nutrition from your meals⠀
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❤️ Double tap if you’re ready to fuel your body and for good⠀
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01/03/2020

𝙸𝚝’𝚜 𝙿𝚎𝚊𝚗𝚞𝚝 𝙱𝚞𝚝𝚝𝚎𝚛 𝙹𝚎𝚕𝚕𝚢 𝚃𝚒𝚖𝚎! 🍌 🥜 🍓 ⠀
Ｓ𝐦ᵒ𝕠𝓣𝔥ίᗴ 𝐁𝕠𝐖𝕃 𝓢t𝔂lⒺ⠀
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Happy !⠀
It also happens to be ⠀
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❤️ Double tap if you love the classic combo of PB&J 🥪⠀
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I replicated those flavors minus the bread in this morning’s protein-packed smoothie bowl⠀
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“Jelly” layer: frozen açaí, strawberries, blueberries, milk⠀
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PB layer: natural PB, PB powder, flax, banana, protein powder, milk⠀
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If you HAD to pick, which PB flavor combination would you choose:⠀
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1️⃣ Peanut butter and chocolate 🍫 ⠀
2️⃣ Peanut butter and banana 🍌 ⠀
3️⃣ Peanut butter and jelly 🍇⠀

@ Lancaster, California

22/12/2019

𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗛𝗼𝗹𝗶𝗱𝗮𝘆 𝗠𝗲𝗮𝗹 𝗣𝗿𝗲𝗽 🔪⠀
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The holidays are here! In between cooking and visiting with family you know you’re going to get hungry 😋 ⠀
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Today I made egg muffins for an easy for busy holiday mornings. They are the perfect bite to keep up your energy levels and a fast burst of protein to pair with a quick morning bagel or toast⠀
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I started by rinsing, drying, and chopping spinach. I also chopped a tomato 🍅 but the great thing about egg muffins is that you can use up ANY veggies from your fridge⠀
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Preheat the oven to 350 degrees F and spray a 12 C. muffin pan generously with cooking spray⠀
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Add your fillings! So many possible combinations ⠀
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Row 1: feta cheese, spinach, tomato, and basil 🌿⠀
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Row 2: (for my family) sharp cheddar cheese, bacon, spinach 🥓 ⠀
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Row 3: sharp cheddar cheese, spinach, and a tsp. prepared salsa I had in the fridge leftover from a recipe 🌶 ⠀
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I took a total shortcut and used a small carton (1lb) egg whites and covered each cup 🥚 ⠀
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Bake for 18 minutes or until the eggs have set⠀
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I know by having these available my family will not get waiting for big holiday meals to cook!⠀
Double tap ❤️ if you’re all about prepping ahead to make holiday get togethers so much easier

21/12/2019

#𝐒𝐮𝐩𝐞𝐫𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲 𝐒𝐦𝐨𝐨𝐭𝐡𝐢𝐞 𝐁𝐨𝐰𝐥 𝐅𝐓𝐖⠀
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The absolute LAST thing I want to do on my Saturday off before the is to battle through stores for last minute gift shopping! ⠀
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Seriously.⠀
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I use the magic of technology to cross off my list in November each year (from the comfort of my couch) so I know everything will arrive on time and I don’t have to step foot inside a store⠀
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This year the Secret Santa list was a late release... and I don’t think electronic gift cards will cut it 😏

I know that I need to prepare myself mentally and also give myself the energy to go into battle, so this protein smoothie bowl is packed with protein and nutrients to help easy my last minute shopping anxiety⠀
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🍍𝐏𝐢𝐧𝐞𝐚𝐩𝐩𝐥𝐞 𝐁𝐚𝐬𝐢𝐥 𝐆𝐫𝐞𝐞𝐧 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐒𝐦𝐨𝐨𝐭𝐡𝐢𝐞 𝐁𝐨𝐰𝐥 🌿 ⠀
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• 2 scoops protein powder⠀
• 1 C. washed mixed greens⠀
• 1tsp. ground flax⠀
• 1/2C. frozen pineapple⠀
• 3 basil leaves⠀
• Splash of almond milk, add more as needed ⠀
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Now I’m almost ready to take on the crowds! @ Antelope Valley Mall

17/12/2019

🄾🄵🄵🄸🄲🄴 🄷🄾🄻🄸🄳🄰🅈 🄿🄰🅁🅃🅈 🄿🄾🅃🄻🅄🄲🄺?⠀
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Same.⠀
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While it might be tempting to “go all out” with a complicated, time consuming culinary concoction, you don’t have to make it so difficult on yourself!⠀
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The thing about potluck parties is that there’s almost always too much food 😮 ⠀
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Yes, I said it⠀
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So even if you spend hours slaving away at the stove, it may be difficult for coworkers to taste all the love you put into your dish because they will be trying some of everything⠀
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That’s why I follow Paul Rudd’s lead from “Forgetting Sarah Marshall”⠀
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•𝑫𝒐 𝒍𝒆𝒔𝒔⠀
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*Insert another gasp emoji here: 😮 *⠀
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Chances are a simple casserole, crock pot dip, fresh fruit/veggie tray, or even a salad will go a long way⠀
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I default to dishes that taste better the next day and are easy to re-heat like ones with tomato based sauces, hearty vegetables, and grain based salads⠀
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Take note of what your coworkers typically bring, I know that I will encounter a very carb heavy meal so lately I’ve been bringing more protein forward dishes or bright, palate cleansing salads (That just take 10 minutes to wash, dress, and plate)⠀
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This week I’m making a tray of roasted vegetables with a creamy sauce, 1 hour or less to prep and cook, now that’s a reason to celebrate!⠀
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It’s also good to be mindful of any food allergies or the dietary restrictions your coworkers⠀
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(I am referring to legitimate intolerances/preferences, not new, temporary diet guidelines...sorry Karen, I’m not making keto fat bombs for the diet you started yesterday)⠀
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Like this post if you’re ready to celebrate the season with a simplified yet flavorful potluck dish!

15/12/2019

❄️ Frozen Hot 𝙲𝚑𝚘𝚌𝚘𝚕𝚊𝚝𝚎 Protein Smoothie ☃️⠀
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Even though was on Friday, it’s never too late for a cocoa smoothie bowl that tastes like eating dessert for breakfast!⠀
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I used cooled coffee as my smoothie base because coffee boosts the flavor of chocolate.⠀
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🍫 1/4C cooled coffee⠀
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🍫 1 small frozen banana⠀
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🍫 1 scoop vanilla or chocolate protein powder⠀
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🍫 1tsp. ground flaxseeds ⠀
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🍫 1 heaping tsp. unsweetened cacao powder⠀
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🍫 Handful of ice cubes & a pinch of stevia to taste⠀
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*fresh mint would have been a great “peppermint mocha” flavor option for this bowl⠀
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Double tap if you ❤️ chocolate 🥰

12/12/2019

𝗕𝗲𝗳𝗼𝗿𝗲 & 𝗔𝗳𝘁𝗲𝗿 📸 𝗚𝗟𝗔𝗠𝗢𝗨𝗥 𝗦𝗛𝗢𝗧𝗦 𝗘𝗗𝗜𝗧𝗜𝗢𝗡 🤩 ⠀
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Interested in trying coconut flour for baking? I needed it for 1 recipe then misplaced it, bought another bag, and now I have a whole lot of coconut flour to use in experiments 🧫 The fiber content is pretty good and if you need to follow a GF diet it’s a good option to replace wheat flour. ⠀
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I had some overly ripe bananas on the counter and decided to test out this coconut concoction. TBH, I love coconut milk, coconut cream, but can’t stand flakes in bars or desserts 🍮 ⠀
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Luckily the coconut flavor is there and the texture is great!⠀
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I adapted this recipe from ⠀
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🚨 𝙂𝙡𝙪𝙩𝙚𝙣 𝙁𝙧𝙚𝙚 🏝 𝘾𝙤𝙘𝙤𝙣𝙪𝙩 🥥 𝙋𝙚𝙖𝙣𝙪𝙩 𝘽𝙪𝙩𝙩𝙚𝙧 🥜 & 𝘽𝙖𝙣𝙖𝙣𝙖 🍌 𝘽𝙧𝙚𝙖𝙙 🍞⠀
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INGREDIENTS⠀
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𝗪𝗲𝘁⠀
1 C. mashed banana⠀
3 eggs⠀
½ C. peanut butter⠀
¼ C. melted coconut oil⠀
1 teaspoon vanilla⠀
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𝗗𝗿𝘆 ⠀
⅓ C. coconut sugar⠀
½ C. coconut flour⠀
½ t. baking powder⠀
½ t. baking soda⠀
¼ teaspoon sea salt⠀
½ C. mini chocolate chips⠀
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🚨 Tip: whenever a recipe calls for an oil, I measure that first then when I measure the rest of the liquids, they slide right out of the measuring cup (honey, molasses, nut butters not left in the cup)⠀
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🔹 Mix wet ingredients together then stir in coconut sugar⠀
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🔹 Mix dry ingredients together then add to wet⠀
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🔹 Stir in chocolate chips⠀
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🔹 Pour into parchment paper lined loaf pan⠀
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🔹 Bake at 350 degrees F. For 45 minutes⠀
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🔹 Remove from oven and allow to rest at least 20 minutes ⠀
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🔹 Enjoy!

11/12/2019

🅸🅽🆂🆃🅰🅶🆁🅰🅼 🆅🆂. 🆁🅴🅰🅻🅸🆃🆈

So I was all ready to make a frozen hot chocolate 🍫 protein smoothie bowl for breakfast today... ready in my mind at least!!

Let’s just say that even with extra time this morning I still needed to make my breakfast to be on time.. well almost on time to my morning gym class

And you know what? That’s ok! We are always busy and when we have time to make insta picture worthy meals and savor every bite that’s cool, but so is fueling on the go vs. not fueling at all. Just a healthy reminder this @ Crunch Fitness

10/12/2019

𝔼𝕘𝕘-𝕔𝕖𝕝𝕝𝕖𝕟𝕥 𝕚𝕟𝕘𝕣𝕖𝕕𝕚𝕖𝕟𝕥 𝕤𝕨𝕒𝕡𝕤⠀
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Been waiting to crack that one⠀
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😳 bad food pun, I know⠀
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Seriously though, how many times have you been elbows deep in a recipe only to discover you’re missing one of the key 🔑 ingredients?⠀
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It’s happened to me more times than I’d like to admit. Sure, I know about mise en place and *𝙎𝙃𝙊𝙐𝙇𝘿* have everything ready to go before I start but sometimes that’s just life! ⠀
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I don’t have anything against using eggs if that’s what a recipe calls for, they are great source of Biotin (think hair, skin, and nail health) and portable protein, but sometimes I’ll swap them out if I feel like experimenting in the kitchen 🔬 ⠀
⠀..I also tend to have a few bananas that ripen waaaay too fast on my counter that are screaming to be using in a dessert 🍌 🧁 😋 ⠀
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So here’s a quick reference for my “go to” egg swaps when I forget to check the fridge 🔎 or want to test some purely plant based recipes 🌱

08/12/2019

🥞 Converting pumpkin protein pancake mix -> pumpkin protein brunch muffins 💪🏼

⚠️ Another confession ⠀
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I have a problem following recipes 😳⠀
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I know there’s scientifically specific baking ratios to make sure the end product comes out desirable but I can’t help it, I’m always trying to reduce the amount of sugar, substitute the egg, or use whole grain flour instead⠀
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I’ve been doing this for years (way before food science test kitchen labs 🧪) and I don’t think there’s any hope of changing⠀
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I adapted these muffins from the muffin recipe on the side of the box except:⠀
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⚜️ I cut the recipe in half⠀
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⚜️ I used less sugar, coconut sugar, and a spoonful of ginger infused maple syrup to up the flavor factor⠀
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⚜️ I omitted the egg and made a ground flax/chia hybrid “egg” (1T flax, 1T chia, 6 T water)⠀
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That’s basically the same thing..I didn’t even mess with the butter⠀
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They came out moist with a delicate crumb and full over fall flavor⠀🍁
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What are you noshing on today?

07/12/2019

🕊 𝕻𝖊𝖆𝖈𝖊 𝖔𝖓 𝕰𝖆𝖗𝖙𝖍 🌍 ⠀
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-and-⠀
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✌️ 𝓟𝓮𝓪𝓬𝓮 𝔀𝓲𝓽𝓱 𝓕☮️🍩𝓭 🍍⠀
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🤶🏼 My kind of “Holiday Wish List” 📜 ⠀
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What are you hoping for this season?

03/12/2019

Tuesday Tip: 𝕊𝕙𝕠𝕣𝕥𝕔𝕦𝕥 𝕊𝕠𝕦𝕡 🥣 ⠀
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🍅 Tomato Basil Bisque-Style 🌿 ⠀
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I know it’s soup season, but I need to make another confession... ⠀
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I don’t like soup 😳⠀
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There.⠀
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I said it.⠀
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It’s not really my jam, I tend to avoid it even though I know it’s warming, can be flavorful, and a snap to prepare.⠀
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I think it goes back to being told I “HAD TO” have chicken noodle soup from a can diluted with water when I was sick as a child 🐔 🍜 🤒 ⠀
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I like to make it.. I just don’t always like to eat it 🤷‍♀️⠀
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It also NEEDS to be paired with crusty bread or a sandwich or it’s a non-starter with me 🥖 ⠀
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I definitely don’t like canned soup, regardless of how good the ingredients sound it just never delivers on taste 🙅🏼‍♀️⠀
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Yet every once in awhile I will make a soup or stew with roasted veggies 🌽 ⠀
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It’s a great way to use up any produce about to spoil *cough tomatoes on the counter and pack of basil that was in the fridge* 🚫🗑 ⠀
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Tomato basil is one of the only soups that actually sounds good to me throughout the year (& veggie tortilla soup)..but it’s probably paired with a grilled cheese sandwich 🥪 ⠀
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I quartered 2 small onions, 4 vine ripened tomatoes and combines with grape seed oil S&P on a baking sheet lined with parchment 🧂 ⠀
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I put a clove of garlic in foil with oil to toast on the same pan 💣 (Flavor bomb)⠀
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While those roasted at 400* I opened a 28oz can of crushed tomatoes (oddly enough I had one “w/basil) and added a can full over water and 2 C veg stock on high heat to consolidate the flavors 🔥 ⠀
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By freshly roasting some of the ingredients -and- utilizing store bought shortcut ingredients, the soup comes together quickly without being bland.⠀
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After the tomatoes have broken down and the onions have some color, add everything to the pot, remove from heat, and use your immersion blender (or blend in batches when cool enough)⠀
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Put back on the stove on low and allow flavors to meld, add in basil and purée again to desired consistency.⠀
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I paired this soup with fresh mozzarella and a crostini leftover from my Thanksgiving stuffing 😋⠀

If it stays this cold in SoCal I might start warming up to the whole soup thing.. @ Los Angeles, California

01/12/2019

𝙿𝚞𝚖𝚙𝚔𝚒𝚗 𝙿𝚛𝚘𝚝𝚎𝚒𝚗 𝙲𝚑𝚎𝚎𝚜𝚎𝚌𝚊𝚔𝚎 𝙱𝚊𝚛𝚜⠀
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I was feeling so inspired by the bar recipes on IG I knew I had to try one for myself!⠀
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Growing up I would bake pies, cakes, and all kinds of desserts from scratch with my Grandma, but I can’t recall ever making a layered bar⠀
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This recipe is a fusion of ideas, the crust from and *Greek yogurt filling from ⠀
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*I subbed white wheat flour and coconut sugar/molasses/ginger maple syrup ⠀
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The crust was so simple with dates and walnuts that comes together in the food processor like a homemade Lara Bar!⠀
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For the crust:⠀
1 C pitted dates ⠀
1 1/2 C walnuts⠀
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Start with walnuts and process until chopped, add dates and process until sticky “paste” forms, ~5 minutes for my processor. Then smooth out into a pan⠀
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For the filling:⠀
2 cups full fat Greek yogurt⠀
1 Tbsp molasses⠀
1/8 C maple syrup (I used ginger infused)⠀
¾ C pumpkin⠀
2 eggs⠀
1 teaspoon vanilla extract⠀
1/8 C coconut sugar⠀
2 Tbsp white wheat flour⠀
1 ½ teaspoons pumpkin pie spice ⠀
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Food process all together then pour onto crust and bake for 35-40 minutes at 325 degrees, allow to rest on a wire rack then refrigerate for 4 hours before serving⠀
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They may not be the prettiest bars but taste like a creamy pumpkin pie cheesecake dream 🎃

30/11/2019

Thanksgiving Leftover Ingredient Smoothie Bowl... in the snow ❄️ ⠀
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I made pumpkin cheesecake bars and the recipe did not call for the full can of pumpkin 🤷‍♀️ so I’ve been eagerly awaiting recipe testing!⠀
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The first one is my smoothie bowl. I used all the usual suspects (vanilla protein powder, unsweetened mylk, ground flax seeds, & ginger) and added:⠀
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❄️ 1/3C. Pumpkin purée⠀
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❄️ 1 frozen banana⠀
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❄️ Pumpkin pie spice⠀
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❄️ 3 ice cubes⠀
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What is it about craving cold foods like smoothies or frozen yogurt when it’s cold out? ⠀
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So good! I’ll be making pumpkin coconut cookies later with the rest of that pumpkin! 🎃 ⠀
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Don’t forget to today!

29/11/2019

Happy Thanksgiving everyone!

One meal out of the year does not “derail” your diet not warrant fasting or necessitate trotting to earn your dinner. I hope you had the pie 😃

Thankful for you and the opportunity to connect!

Push Forward Nutrition