Nourish Nutrition & Diabetes

Have you thought about meal prepping but just not sure where to start?? Here is a super simple Meal Prep Veggie bowl idea to get you started! Enjoy! Ingredients 4 cups Broccoli (chopped into florets) 2 Sweet Potato (small, chopped into cubes) 1 tsp Avocado Oil... 1/2 tsp Chili Powder Sea Salt & Black Pepper (to taste) 2 cups Green Beans (trimmed) 6 Egg Directions 1. Preheat the oven to 425F (218C) and line a baking sheet with parchment paper. Add the broccoli and sweet potatoes to the pan. Drizzle with avocado oil, chili powder, sea salt and pepper. Bake for 15 to 20 minutes. 2. Remove the pan from the oven and add the green beans. Cook for an additional 10 minutes. 3. Meanwhile, bring a pot of water to a boil. Hard boil the eggs. Cool, peel and slice. 4. Divide the vegetables and sliced eggs between plates, or into containers. Enjoy! Makes 3 servings

Want something sweet for the holidays that isn’t loaded with sugar? One serving of this Super Seed Chocolate Bark has only 3 grams of sugar and the benefit of 2 grams of fiber! Enjoy! Super Seed Chocolate Bark Directions 1. Line a plate or baking sheet with parchment paper.... 2. Fill a medium pot with an inch of water and place a smaller pot or heat-safe bowl on top ensuring the water is not touching the bottom of the smaller pot or bowl. The smaller pot or bowl should rest tightly on top of the pot and any water or steam should not be able to escape. Bring water to a boil then reduce heat to low. 3. Add the chocolate and coconut oil the double boiler and stir occasionally until the chocolate has melted completely. 4. Remove the bowl from the double boiler and stir in the seeds. Mix well until the seeds are completely covered in the chocolate. 5. Transfer the chocolate and seeds to the prepared parchment paper and spread into an even layer. Place the bark in the freezer for about 30 minutes or until solid. 6. When solid, break into pieces and store in an airtight container in the freezer or fridge until ready to eat. Enjoy! Makes 8 servings. A serving size is cup of bark. See more

I love this instant pot chicken chili recipe! I make it once a week because it is so easy and so delicious! https://www.skinnytaste.com/chicken-taco-chili-in-instant-/

Here is a great recipe for a Chickpea Cranberry Salad for your next Holiday get together. It's heathy, quick and easy! Ingredients 1 Apple (medium, diced) 1/4 cup Red Onion (diced)... 1/2 cup Dried Unsweetened Cranberries 1/4 cup Pumpkin Seeds 1 tsp Celery Salt 4 cups Napa Cabbage (finely sliced) 2 tbsps Avocado Oil 1 tbsp Apple Cider Vinegar 2 cups Chickpeas (cooked, drained and rinsed) Directions 1. Combine all ingredients in a large bowl and toss until well combined. Divide onto plates and enjoy! Makes 5 servings. Serving size is about a 1 cups. See more

My favorite go-to fall salad is @espressoandcreamblog Autumn chopped salad. Take it to your next holiday gathering, my family LOVES it!! *8c chopped romaine *2 pears, chopped *1 c dried cranberries *1 c chopped pecans... *8 slices bacon, crisp-cooked and crumbled *4 oz. feta cheese, crumbled *Poppy seed Salad Dressing (ex: T. Marzetti) *Balsamic Vinaigrette (ex: Newman’s Own Light Balsamic Vinaigrette) Instructions *Toss all together drizzle with 70% poppy seed dressing and 30% balsamic dressing.

Are you going to a family member’s or a friend’s house for Thanksgiving? Help the host by bringing a side dish to share. This also helps you stick to your health and wellness goals since you know there will be at least one healthy option at the table. Consider bringing a harvest salad full of fall vegetables and whole grains, or a fruit and vegetable tray full of colorful options to snack on before the main event.

Hi there! I am Jennifer Ray, MS, RD/LD, and am excited to join the team at Nourish Nutrition & Diabetes. I am originally from Altus, Oklahoma, and am now married with two growing children and live in Edmond. I have been serving clients as a Registered Dietitian for over 12 years specializing in weight management, pediatrics, diabetes, PCOS, and digestive issues. Message me or call the office at 405-254-6453 to schedule a visit! Most appointments are fully covered by insurance.

Want a simple snack that will give you 13 g of protein? Try this! Also, if you swap the gluten free bread for Ezekiel bread, you'll get even more protein and fiber! Having this as a mid-afternoon snack will keep you full for the afternoon and it should help prevent overeating at dinner time! Balanced snacks are a great way to keep those portion sizes balanced later in the day. Strawberry Cottage Cheese Toast... Ingredients 1/3 cup Cottage Cheese 1 slice Gluten-Free Bread (toasted) or Ezekiel bread 1/4 cup Strawberries (sliced) 1 tbsp Hemp Seeds Directions 1. Spread the cottage cheese evenly overtop the toast. Then top with strawberries and hemp seeds. Enjoy! If you do not have strawberries, use a pear, peach, raspberries or blueberries instead.

There are so many foods that can cause inflammation in our body but there are also many that can help reduce inflammation. Here is a great list of foods we should be eating on a regular basis. At the top of the list are berries, which are now in season, so it's a great time to be incorporating them into our diets https://www.healthline.com/nutr/13-anti-inflammatory-foods

This is a great tip sheet for picky eaters! Helping our kiddos form healthy eating habits and a healthy relationship with food is so important. What we teach them now will stick with them into adulthood, so let's do all we can to be great food role models now! https://venngage.net/p/1/ellyn-satter-tips-for-picky-eaters

February is American Health Month! Here are 7 Steps to reduce the risk of Heart Disease. I hope you will take a minute to review these and see if you need to change any habits to protect your . https://fight.org/american-heart-month/

It’s almost dinner time and it’s Taco Tuesday! My kids love this recipe so it’s on repeat at my house. Super easy too! https://wholesomemadeeasy.com/loaded-taco-skillet/

I love this pot roast recipe! The roast is so tender and delicious. The recipe gives you the option of using a slow cooker, Instant Pot or oven (I always use the slow cooker). When I know I'm going to have a busy day and not feel like cooking when I get home, I plan a crock pot meal! Pair it with a side salad and you've got a balanced plate. https://cafedelites.com/slow-cooked-balsamic-pot-roast/

Can't believe it's already March! How is everyone doing with their 2021 New Year's resolutions? We would love to help you make a realistic plan to attain your health goals for 2021. https://www.nexgoal.com/wp-conte//2017/07/Goal-Setting.jpg