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Intuitive Eating: Self-Care & Gentle Nutrition

Today I am talking about self-care and gentle nutrition. The authors of Intuitive Eating (Amazon affiliate) recommend this as the last step, and I agree. I think it is especially important to work on fully rejecting diet mentality first. Links mentioned: Untangling …

Actived: 6 days ago

URL: https://www.apinchofhealthy.com/intuitive-eating-self-care-gentle-nutrition/

Easy Homemade Cranberry Sauce

Nutrition Facts. Easy Homemade Cranberry Sauce. Amount Per Serving . Calories 62 % Daily Value* Sodium 1mg 0%. Potassium 19mg 1%. Carbohydrates …

Category:  Nutrition Go Nutrition

Cast Iron Steak (with garlic herb butter)

Nutrition. Nutritional information is approximate and was calculated using a recipe nutrition label generator. Calculation was made for 4 servings (two 12-ounce steaks). Recipe notes. Use this cooking chart to cook the steaks to desired doneness Rare (cool red center) – 125 degrees (not recommended) Medium rare (warm red center) – 135 degrees

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Classic Deviled Eggs

Nutrition information is approximate and was calculated using a nutrition label generator. Nutrition Facts. Classic Deviled Eggs. Amount Per Serving . Calories 73 Calories from Fat 54 % Daily Value* Fat 6g 9%. Saturated Fat 1g 6%. Cholesterol 95mg 32%. Sodium 80mg 3%. Potassium 31mg 1%. Carbohydrates 1g 0%. Sugar 1g 1%. Protein 3g 6%.

Category:  Eggs Go Nutrition

Oven Baked Salmon (quick + easy!)

Nutrition. Nutritional information is approximate and was calculated using a recipe nutrition label generator. Recipe Tips. Try to use salmon filets that are all similar in size to allow all of the salmon to fully cook at the same time. Cook the salmon at high heat. Cooking the salmon at 425 degrees F will allow if to crisp up around the edges

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Club Sandwich (Turkey, Ham, Bacon)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Club Sandwich (Turkey, Ham, Bacon) Amount Per Serving . Calories 452 Calories from Fat 270 % Daily Value* Fat 30g 46%. Saturated Fat 9g 56%. Cholesterol 65mg 22%. Sodium 1090mg 47%. Potassium 508mg 15%. Carbohydrates 20g 7%.

Category:  Turkey Go Nutrition

Creamy Garlic Parmesan Pasta

Nutrition information is approximate and was calculated using a nutrition label generator. Nutrition Facts. Creamy Garlic Parmesan Pasta. Amount Per Serving . Calories 405 Calories from Fat 99 % Daily Value* Fat 11g 17%. Saturated Fat 3g 19%. Cholesterol 39mg 13%. Sodium 193mg 8%. Potassium 382mg 11%. Carbohydrates 51g 17%. Fiber 2g 8%.

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Easy Beef Enchiladas (classic, easy dinner)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Easy Beef Enchiladas. Amount Per Serving . Calories 243 Calories from Fat 108 % Daily Value* Fat 12g 18%. Saturated Fat 6g 38%. Trans Fat 1g. Cholesterol 51mg 17%. Sodium 893mg 39%. Potassium 228mg 7%. Carbohydrates 18g 6%.

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Healthy Turkey Chili (Instant Pot, Slow Cooker or Stovetop

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Healthy Turkey Chili. Amount Per Serving Calories 267 Calories from Fat 63 % Daily Value* Fat 7g 11%. Saturated Fat 1g 6%. Cholesterol 55mg 18%. Sodium 848mg 37%. Potassium 803mg 23%. Carbohydrates 29g 10%. Fiber 9g 38%.

Category:  Turkey Go Nutrition

Greek Fish Foil Packets

Add salt, pepper and Cavender’s Greek seasoning to the fish. Sprinkle diced pepper, tomato and olives over the top. Close foil packets, and place them on a baking sheet. Bake for about 25-30 minutes (larger filets require the extra cooking time) Remove from oven, and let sit for 3 …

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Blueberry Smoothie (Vegan, Dairy Free)

Nutritional information is approximate and was calculated using s recipe nutrition label generator. Note: If you change up and use all frozen fruit, it will affect the texture and make it much thicker. You can add more almond milk, but I have found that adding too much of this waters down the taste.

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Thai Peanut Sauce (simple ingredients)

2 Tablespoons Tamari low sodium, or soy sauce NOTE: start with less if your PB is salted, or if you are using regular sodium Tamari/ soy. 1.5 Tablespoons Maple syrup. 1 teaspoon Sriracha. 1 teaspoon sesame oil. 1.5 Tablespoons lime juice juice of one lime. 1/4 cup water or …

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Berry Trifle (easy, light, summery dessert)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Berry Trifle. Amount Per Serving . Calories 227 Calories from Fat 90 % Daily Value* Fat 10g 15%. Saturated Fat 6g 38%. Cholesterol 39mg 13%. Sodium 198mg 9%. Potassium 155mg 4%. Carbohydrates 30g 10%. Fiber 1g 4%. Sugar 22g 24%.

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Maple Sherry Vinaigrette

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Maple Sherry Vinaigrette. Amount Per Serving . Calories 86 Calories from Fat 63 % Daily Value* Fat 7g 11%. Saturated Fat 1g 6%. Sodium …

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Potato Skins (crispy, oven baked)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition is per potato skin. Nutrition Facts. Potato Skins (crispy, oven baked) Amount Per Serving . Calories 168 Calories from Fat 72 % Daily Value* Fat 8g 12%. Saturated Fat 4g 25%. Trans Fat 1g.

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Whole Wheat Pumpkin Spice Muffins

Nutrition information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Whole Wheat Pumpkin Spice Muffins. Amount Per Serving . Calories 180 Calories from Fat 45 % Daily Value* Fat 5g 8%. Cholesterol 15mg 5%. Sodium 198mg 9%. Potassium 131mg 4%. Carbohydrates 30g 10%. Fiber 2g 8%.

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Spring Rolls (Vegan, easy, delicious)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. You will likely have extra sauce - nutritional info accounts for using half the sauce recipe. Nutrition Facts. Spring Rolls (easy, vegan, delicious!) Amount Per Serving . Calories 121 Calories from Fat 45

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Chicken Noodle Soup from Scratch (Instant Pot or stovetop

Nutrition information is approximate and was calculated using a nutrition label generator. Nutrition Facts. Chicken Noodle Soup from Scratch. Amount Per Serving . Calories 243 Calories from Fat 45 % Daily Value* Fat 5g 8%. Saturated Fat 1g 6%. Cholesterol 32mg 11%. Sodium 444mg 19%. Potassium 532mg 15%. Carbohydrates 35g 12%.

Category:  Chicken Go Nutrition

Cowboy Caviar (Texas Caviar)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Refrigerate for 1 week. It may last as long as 2 weeks. Freeze for up to 2 months in an airtight container. To thaw, place in fridge for a couple days, and give it a good stir prior to eating/ serving.

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Southern Cornbread Dressing (old fashioned classic)

Instructions. Tear the white bread and cornbread into chunks. In a large bowl, combine the bread chunks, onions, celery. Pour the melted butter over the bread, onions, celery, and stir. In a separate bowl, beat the eggs, and stir in the chicken broth, salt and pepper.

Category:  Chicken,  Eggs,  Celery,  Onions Go Nutrition

Homemade Spaghetti Sauce

Season the meat with a little salt and pepper. Add in the onion and garlic and cook until the garlic is fragrant, about 1-2 minutes, stirring the onion and garlic into the meat as it cooks. Stir in the tomatoes, tomato paste, Italian seasoning, honey or sugar and some more salt and pepper and bring the mixture to a low simmer, stirring frequently.

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Air Fryer Steak (tender, juicy, 20 minute recipe)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Recipe Notes . Cooking time recommendations for steak that is about 5-6 ounces. Add about 1 minute more per ounce for larger steaks and subtract 1 minute for smaller steaks Rare - 6-8 minutes Medium - 8-10 minutes Well done - 12-15 minutes

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Ginger Citrus Pear Smoothie

Nutrition information is approximate and was calculated using a recipe nutrition label generator. (Fat free Greek yogurt was used for nutrition information) Nutrition Facts. Ginger Citrus Pear Smoothie. Amount Per Serving . Calories 120 % Daily Value* Cholesterol 2mg 1%. Sodium 19mg 1%. Potassium 329mg 9%. Carbohydrates 25g 8%.

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Chef Salad (with homemade ranch dressing)

Nutrition Facts. Chef Salad with homemade ranch dressing. Amount Per Serving . Calories 452 Calories from Fat 270 % Daily Value* Fat 30g 46%. Saturated Fat 10g 63%. Cholesterol 226mg 75%. Sodium 1432mg 62%. Potassium 917mg 26%. Carbohydrates 20g 7%. Fiber 7g 29%. Sugar 9g 10%. Protein 29g 58%. Vitamin A 2000IU 40%.

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Cinnamon Maple Oatmeal

Instructions. Bring the water, almond milk, vanilla and salt to a low boil on the stovetop. Add oats and chia seed, and reduce heat to simmer. Simmer on low for 3-5 minutes, and remove from heat. Let sit 5 minutes to thicken. Stir in cinnamon and maple syrup, and top with fruit if desired. Serve immediately.

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Banana Chocolate Chip Muffins

Nutrition information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Banana Chocolate Chip Muffins. Amount Per Serving . Calories 216 Calories from Fat 54 % Daily Value* Fat 6g 9%. Saturated Fat 2g 13%. Cholesterol 16mg 5%. Sodium 207mg 9%. Potassium 193mg 6%. Carbohydrates 36g 12%.

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Kale Salad (with cranberries, almonds and goat cheese)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Kale Salad. Amount Per Serving . Calories 243 Calories from Fat 162 % Daily Value* Fat 18g 28%. Saturated Fat 3g 19%. Trans Fat 1g. Polyunsaturated Fat 3g. Monounsaturated Fat 11g. Cholesterol 4mg 1%. Sodium 98mg 4%.

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Air Fryer French Fries

Nutrition information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Air Fryer French Fries. Amount Per Serving . Calories 278 Calories from Fat 90 % Daily Value* Fat 10g 15%. Saturated Fat 1g 6%. Sodium 31mg 1%. Potassium 1319mg 38%. Carbohydrates 39g 13%. Fiber 7g 29%.

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Chili Mac and Cheese (one pot dinner)

Nutrition information is for 10 servings. Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Chili Mac and Cheese. Amount Per Serving . Calories 337.49 Calories from Fat 106 % Daily Value* Fat 11.79g 18%. Saturated Fat 5.9g 37%.

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Roasted Red Pepper Hummus (vegan)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Roasted Red Pepper Hummus. Amount Per Serving . Calories 90 Calories from Fat 27 % Daily Value* Fat 3g 5%. Sodium 84mg 4%. Potassium 129mg 4%. Carbohydrates 11g 4%. Fiber 3g 13%. Sugar 1g 1%. Protein 3g 6%. Vitamin A 40IU 1%.

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Apple Muffins (delicious fall breakfast)

First, preheat the oven to 375 degrees F and grease a 12 cup muffin pan with butter or coat with cooking spray. Combine the flour, baking powder, salt and cinnamon in a medium size mixing bowl. In a separate larger mixing bowl, use a whisk to combine the egg, maple syrup, brown sugar, butter, vanilla and …

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Vegan Pumpkin Bread (dairy and egg free)

Mix the flour, salt, baking soda, baking powder and pumpkin pie spice in a medium bowl, and set aside. In a stand mixer bowl add the sugar, mashed banana, oil, plant-based yogurt, pumpkin, flax egg and vanilla. Mix on low for about 2 minutes. Slowly incorporate the dry ingredients until well-combined. Spray a loaf pan with cooking spray.

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Grilled Chicken Salad with Raspberries, Walnuts and

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Grilled Chicken Salad with Raspberries, Walnuts and Artichoke Hearts. Amount Per Serving . Calories 454 Calories from Fat 153 % Daily Value* Fat 17g 26%. Saturated Fat 5g 31%. Cholesterol 153mg 51%.

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Creamy Potato Soup (classic, delicious!)

Cauliflower gives this soup added nutrition and creaminess. I used all potatoes here, but you do you. How to make creamy potato soup. Heat a dutch oven, or heavy-bottomed pot (at least 4 quarts) over medium heat. Cook the bacon. Remove the cooked bacon with a slotted spoon, and transfer to paper towels. In the same pot, add a little oil and the

Category:  Potatoes Go Nutrition

Black Bean Hummus

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Black Bean Hummus Recipe. Amount Per Serving . Calories 86 Calories from Fat 27 % Daily Value* Fat 3g 5%. Sodium 273mg 12%. Potassium 175mg 5%. Carbohydrates 9g 3%. Fiber 3g 13%. Protein 3g 6%. Vitamin A 80IU 2%.

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Oven Baked Sweet Potato Fries

Instructions. Preheat the oven to 400 degrees. Slice up your sweet potato into finger-sized fries. They don't have to be perfect, but try to keep the size fairly consistent. Place the potato slices in a mixing bowl, along with the oil, salt, pepper and paprika. Toss to coat.

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Cilantro Lime Rice (or cilantro lime brown rice)

Prepare 1 cup (dry) any type of rice plus salt, using the proportions, times, water prescribed in the user manual. (Note: I usually skip the corn when making it in my rice cooker.) When rice is cooked, stir in the lime juice, butter and cilantro. Taste, and add more salt, if desired. Serve immediately.

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Blackened Mahi Mahi (quick main dish)

Making blackened mahi mahi. First, prep the fish. Place the fish onto a clean plate and lightly pat it with a clean paper towel. This will help the fish to blacken more effectively. Make the spice blend. Combine the garlic powder, onion powder, paprika, oregano, chili powder, salt and pepper in a small bowl and mix to combine. Season the fish.

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White Bean Soup (easy, vegan)

Process. Heat a large dutch oven or pot over medium heat on the stovetop. Add in the olive oil. Once the oil is hot, add in the onions and cook for 3-4 minutes until translucent. Then add in the carrots, celery, garlic, italian seasoning and chili powder. Stir and cook for 3-4 minutes until the veggies are nice and soft.

Category:  Celery,  Onions,  Carrots Go Nutrition

Easy Tomato Basil Soup (7 ingredients)

Use a whisk to break down any lumps, and heat until simmering. Reduce heat to low, and simmer for 5 minutes, stirring often. Remove from heat, and add in undrained tomatoes and basil. Use an immersion blender to puree. Add salt and pepper to taste. Return to heat, and simmer until heated through, about 3-5 …

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Mexican Chicken Spaghetti

Instructions. Add some cooking spray to a large non-stick pan or dutch oven, and preheat over medium-low heat. Add onions and bell peppers to the pan, and cook until tender, about 5 minutes. Add the butter to the pan (leave the peppers and onions in there), and …

Category:  Onions,  Peppers Go Nutrition

Mahi Mahi Tacos (delicious, quick dinner)

Making Mahi Mahi Tacos. Place the fish onto a clean plate and lightly pat it with a clean paper towel. Make the spice blend. Combine the garlic powder, onion powder, paprika, oregano, chili powder, salt and pepper in a small bowl and mix to combine. Liberally season both sides of each filet with the spice blend.

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Grilled Chicken Sandwich

Use kitchen scissors or a knife to trim any excess fat from the chicken. In a medium bowl combine the lemon, olive oil, italian seasoning, garlic powder, salt, pepper and honey and mix well to combine. Place the chicken into a bowl of shallow dish and pour the marinade over the chicken. Cover and marinate for at least 30 minutes.

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Chicken Lo Mein (better than takeout!)

Mix well to combine. Heat the avocado oil in a wok or large pan over medium-high heat. Add the chicken and cook until no longer pink inside, 3-4 minutes. Remove the chicken from the pan and set aside on a clean plate. Add the garlic and ginger to the same pan you cooked the chicken in …

Category:  Chicken,  Avocado Go Nutrition

Watermelon Feta Salad (with balsamic vinaigrette)

Nutritional information is approximate and was calculated using a recipe nutrition label generator. Nutrition Facts. Watermelon Feta Salad. Amount Per Serving . Calories 80 Calories from Fat 18 % Daily Value* Fat 2g 3%. Saturated Fat 1g 6%. Cholesterol 7mg 2%. Sodium 117mg 5%. Potassium 307mg 9%. Carbohydrates 14g 5%. Sugar 9g 10%.

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Ground Beef Tacos (with homemade seasoning)

Cooking the taco meat. Brown the meat, and separate with a spatula or spoon until brown and crumbly. Drain the fat off the meat, and return to the same pan. Sprinkle the seasoning on top, and add the water. Stir to combine, and bring to a simmer over medium heat.

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