Why inflammation matters for allergies

When pollen and other allergens enter the body, the immune system releases histamine, triggering inflammation. This inflammation is what causes common allergy symptoms, like congestion, sneezing, and itchy eyes. While you can’t stop pollen exposure with foods, eating anti-inflammatory and nutrient-rich foods may help your body respond a little more calmly, which can make allergy season a little easier to manage.

Foods that may help calm inflammation during allergy season

The following foods may help calm inflammation in the body during allergy season and any other time of year.

Omega-3 rich foods

Fatty fish like salmon or sardines, as well as plant sources like chia seeds, flaxseeds, and walnuts, contain omega-3 fatty acids. These healthy fats support a balanced inflammatory response in the body.

Vitamin-C rich fruits and vegetables

Strawberries, oranges, kiwi, bell peppers, and broccoli are packed with vitamin C, which supports immune function and may help regulate histamine, the compound that triggers allergy symptoms.

Quercetin-containing foods

Quercetin is a natural plant compound found in apples, onions, berries, and capers. It has antioxidant properties and may help stabilize cells that release histamine, helping reduce allergie reactions.

Gut-supporting foods

Fermented foods like yogurt with live cultures, kefir, kimchi, and sauerkraut support a healthy gut microbiome. A balanced gut plays a key role in regulating immune function and inflammation.

Colorful fruits and vegetables

Leafy greens, carrots, beets, and berries provide antioxidants that help combat oxidative stress and inflammation. The more color you eat, the more variety of protective compounds you get.

Simple ways to include anti-inflammatory foods

• Start the day off right: Add berries, chia seeds, or a spoonful of flaxseed to oatmeal yogurt or a smoothie.

• Emphasize veggies at lunches and dinners: Include colorful salads, roasted veggies, or stir-fries with leafy greens, bell peppers, and carrots.

• Include omega-3’s a few times per week: Grill or bake salmon, sprinkle walnuts on salads, or enjoy a chia pudding snack.

• Support your gut: Snack on yogurt or add kefir to smoothies.

You can’t completely avoid seasonal allergies, but the foods you eat can help support your immune system and calm inflammation. By including a variety of colorful, nutrient-dense, and gut-supporting foods, you may help your body respond more smoothly to pollen and allergens, making spring allergy season a little easier to manage.

What causes the 3 PM crash?

There are several reasons the 3 PM crash happens, and often, they build on each other as the day goes on. Skipping breakfast or not eating enough earlier in the day can set you up for low energy later. A lunch that’s mostly carbs (sandwich, pasta, or leftovers without much protein) can also contribute. Adding a sugary drink, dessert, or sweet snack on top of that makes the effect even stronger. And of course, poor sleep the night before lowers your resistance to energy dips in general.

So, what’s actually happening? Carbohydrates include foods like bread, pasta, rice, fruit, sweets, sugary coffee drinks, and soda. When you eat a large amount of carbs without enough protein, fat, or fiber alongside them, your blood sugar rises quickly. Your body responds by releasing insulin to bring blood sugar back down. If the rise was fast and high, the drop can also be fast. That drop in blood sugar is what you feel as fatigue, brain fog, shakiness, irritability, and intense cravings. When blood sugar drops quickly, your body naturally craves more quick carbs to bring it back up, which can restart the cycle.

Formula for a balanced snack

So what actually makes a snack balanced? Aim to include a combination of the following:

Protein

Helps stabilize blood sugar, keeps you full longer, and supports muscle and metabolism.

Fiber-rich carbohydrates

Slow digestion and provide steady, sustained energy rather than a quick spike.

Healthy fat

Increase satiety and slow the absorption of carbohydrates.

When these nutrients are combined, they prevent the rapid blood sugar rise and drop that leads to the afternoon crash. Most adults benefit from aiming for 10-20 grams of protein per snack. This is especially important for women that are 35 and older, pregnant women, anyone trying to lose weight, and active individuals. Many common snack foods contain only 2-5 grams of protein, which is not enough to keep energy stable for very long.

Balanced snack examples

To make this a little easier, here is what 10-20 grams of protein looks like in real life, and how to combine it with fiber and healthy fat for steady afternoon energy.

• 3/4 cup Greek yogurt (low- or full-fat) + berries

• 1 cup cottage cheese + pineapple

• 2 tbsp peanut or almond butter + apple

• 2 hard-boiled eggs + whole grain toast

• Tuna packet + whole grain crackers

• Smoothie (with a protein source like protein powder, Greek yogurt, nut butter, hemp hearts)

Having trouble knowing where to start? Try upgrading your current snack. If you currently eat:

• Banana: add peanut butter

• Crackers: add hummus or cheese

• Granola bar: add Greek yogurt

• Coffee only: add hard-boiled egg or peanut butter toast

When a snack isn’t enough

If you find yourself crashing around 3 PM every single day, it may be worth looking at your entire day, not just your snack. Sometimes the afternoon slump means:

• Your lunch wasn’t substantial enough (not enough protein, fiber, or overall calories)

• You didn’t eat enough earlier in the day, especially at breakfast

• Your overall calorie intake is too low

• You’re chronically sleep deprived

No snack can fully compensate for lack of fuel or poor sleep. The goal isn’t for a perfect 3 PM snack, but instead to build a day of balanced meals that keep your blood sugar steady all day. If all your meals and snacks are balanced you should be able to avoid an afternoon crash.

The 3 PM crash isn’t something you have to push through. Often it is your body asking for better balance. Start by including a snack that includes protein, fiber, and fat, and make sure your earlier meals are substantial enough to keep your energy levels stable. Small changes can make a big difference in how you feel by the end of the day.

Berries

Berries, such as strawberries, raspberries, blueberries, and blackberries, are high in antioxidants and fiber. They support blood vessel function and reduce oxidative stress. Though fresh are often not in-season, frozen berries are just as nutritious and easy to keep on-hand.

Serving ideas:

• Add to oatmeal or yogurt

• Blend into a smoothie

• Toss in a spinach salad

Fatty fish

Fatty fish, such as salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can lower triglycerides, reduce inflammation, and improve cholesterol levels. Studies show that eating two servings of fatty fish per week can significantly reduce the risk of developing heart disease.

Serving ideas:

• Bake salmon with lemon juice, herbs, and garlic

• Serve sardines on whole grain toast with avocado

• Add smoked salmon or mackerel to salad

Nuts

Nuts, like walnuts, pistachios, and almonds contain healthy fats, fiber, and protein. Eating nuts can improve cholesterol levels and reduce inflammation. Be sure to keep portion sizes small, however, as nuts are quite calorie-dense. A serving of nuts is 1/4 cup, while a serving of nut butter is 2 tablespoons.

Serving ideas:

• Pair nuts with dried or fresh fruit

• Chop nuts and add to salads

• Spread nut butter on whole grain toast

Leafy greens

Spinach, kale, and Swiss chard, to name a few, are packed with vitamins, minerals, and nitrates that can help lower blood pressure and improve blood vessel function. Dark leafy greens are also high in fiber, which supports healthy cholesterol levels.

Serving ideas:

• Sauté spinach with garlic and olive oil

• Add chopped kale to soups or stews

• Add spinach to egg muffins or smoothies

Oats

Oats are a great source of soluble fiber, or beta-glucan, which can help lower LDL cholesterol (the less healthy kind of cholesterol).

Serving ideas:

• Make overnight oats with chia seeds

• Use oats in baked goods like muffins or granola

• Meal prep by making baked oatmeal for the week

Making small, heart-conscious changes to your diet can add up over time. By incorporating these five foods into your meals, you’re giving your heart some extra love this February, and all year long.

For many people, December brings predictable disruptions to normal eating habits. Travel, gatherings, and holiday events can make meal timing inconsistent, while heavier foods that are lower in fiber and protein become more common and are often eaten later in the day. This combination can affect digestion, sleep, and overall energy.

These changes don’t need to be fixed, but are instead a normal response to the holiday season, and a signal that your body is ready for steadier support in the New Year.

What to do in January

January is not the time for cutting back or cleansing, but instead focus on predictability and getting enough to eat. Four simple and actionable things you can do are:

1. Eat something every 3-4 hours to help regulate appetite

2. Include protein at most meals (eggs, chicken, fish, Greek yogurt, beans, lentils, etc)

3. Slowly bring fiber back in (fruits, vegetables, beans, whole grains, etc)

4. Increase hydration

It’s okay if January food is boring. Sometimes this helps reset our systems. An example day can look like:

• Breakfast: scrambled eggs + 1 slice of whole grain toast topped with mashed avocado

• Snack: small handful of almonds

• Lunch: vegetarian bowl with beans, quinoa, roasted vegetables, and tahini sauce

• Snack: plain Greek yogurt topped with berries and low-sugar granola

• Dinner: salmon with roasted potatoes and spinach salad

What to skip in January

Sometimes the instinct after the holidays is to swing hard in the opposite direction with food. While these approaches aren’t “bad”, they often add stress without offering much long-term benefit.

• Detoxes or cleanses

• Over-restricting foods

• Overhauling everything at once

If the way you’re eating in January is creating more stress or anxiety, it’s likely not the most supportive approach right now.

January doesn’t need to be about fixing anything. Simple, steady meals and familiar foods can help your body find its rhythm again, while skipping restrictive or extreme approaches can reduce unnecessary stress. Sometimes the most supportive thing you can do in January is just return to what already works.

Focus on immune-boosting produce

Adding more fruits and vegetables to your diet is one of the many things you can do to boost your immune system. Some of the best options include:

• Citrus fruits (oranges, grapefruit) - contain vitamin C

• Winter greens (kale, spinach, Swiss chard) - contain vitamins A, C, and K

• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) - great sources of antioxidants

Try adding these to salads, smoothies, soups, or roasted veggie trays.

Include protein at every meal

Protein helps to support the immune system and maintains energy levels. Some protein-rich foods include eggs, Greek yogurt, chicken, turkey, beans, lentils, and tofu. Try including a source of protein at each meal to help maintain energy levels throughout the day.

Spice it up with immune-friendly seasonings

Garlic, ginger, and turmeric offer natural anti-inflammatory and antimicrobial properties, which can help support your body’s defenses during cold and flu season. Cinnamon and cloves are rich in antioxidants that help protect cells from everyday stress. These spices are easy to add into meals; try adding them to soups, stews, smoothies, and roasted veggies.

Support gut health

A healthy gut plays a major role in supporting the immune system, especially during the winter months. Including probiotic-rich foods like yogurt, sauerkraut, kimchi, and kefir can help increase the good bacteria that keep the gut functioning well. Pair these with fiber-rich foods (fruits, vegetables, beans, whole grains) which help feed the good bacteria. Try adding a little yogurt to breakfast and offering fruits and vegetables for snacks for a gut-health boost.

Stay hydrated

It can be easy to forget about the importance of staying hydrated when the weather is cold, but hydration helps mucus membranes stay healthy and supports digestion. Remember that soups, many fruits and vegetables, and teas all count towards your liquid intake for the day.

Lifestyle tips for improved immunity

Aside from a healthy diet, lifestyle changes can also improve your immune system functioning. Getting enough sleep, staying physically active, and reducing stress are all things that can give your immune system a boost.

December is the perfect time to build immune resilience naturally. By leaning on nutrient-rich foods, staying hydrated, supporting gut health, and maintaining small healthy habits, you can help set your family up for a healthier holiday season.

Focus on healthy patterns

Nutrition is about balance over time, not a single meal. Flexibility is key; one heavier meal won’t undo the healthy habits you’ve built throughout the day or week. Try looking at your meals over several days instead of focusing on perfection every day. For example, if you’re eating a heavy dinner out, choose lighter meals earlier in the day that include plenty of veggies and lean protein.

Use the plate method as a guide

Keep each meal simple using this easy template:

• Protein: chicken, beans, eggs, tofu

• Starch or whole grain: potato, brown rice, pasta, quinoa

• Vegetables or fruits: fresh, frozen, canned

Here are a few quick meal ideas that follow this guide:

• Scrambled eggs with veggies + whole grain toast and avocado

• Lentil soup + green salad + roasted potatoes

• Roasted chicken sandwich + fruit on the side

Embrace healthy shortcuts

Convenience isn’t, cheating, it’s smart! Keep the kitchen stocked with simple, ready-to-go staples like:

• Pre-chopped veggies

• Frozen fruits and vegetables

• Canned beans and lentils

• Rotisserie chicken

• Quick-cooking grains

Having these things on hand makes it so much easier to pull together a balanced meal, even on your busiest days.

Keep breakfasts and snacks simple

Don’t overthink breakfast. Start the day with something simple and nourishing, like:

• Low-sugar Greek yogurt + fruit + low-sugar granola or chopped nuts

• Overnight oats

• Egg bites + whole grain toast

Keep snacks easy to grab by storing them in a visible spot in the fridge or pantry. You can even post a snack list on the fridge so the whole family knows what’s available. Some simple snack ideas are:

• String cheese + apple

• Peanut butter + banana

• Hummus + chopped veggies or whole grain crackers

• Hard boiled eggs

• Trail mix

Keep meal prep times short

You don’t need to spend an entire day meal prepping. Spacing out small tasks and spending just 10 minutes here and there can make a big difference. Try simple prep steps like:

• Roasting extra veggies or baking additional chicken while cooking dinner

• Cooking a large batch of grains to use throughout the week

• Washing and cutting fruits and veggies all at once for easy gab-and-go options

Simple meals can still be healthy and low-stress. Focus on healthy patterns, stay flexible, and embrace shortcuts. Try a few of these tips this week and see how much easier mealtime can feel!

October means it’s pumpkin season! Pumpkins are often thought of as just the stars of pumpkin pie but there are so many other ways to use pumpkin in fall cooking and baking. In today’s post, we’ll break down the health benefits of pumpkin, how to use it in both sweet and savory dishes, and why pumpkin seeds are an underrated fall superfood. I’ll also share an easy pumpkin chia pudding recipe.

Why eat pumpkin?

The bright orange color of pumpkin indicates it is packed with vitamins and minerals. Some of the top nutrients that can be found in pumpkin include:

• Vitamin A (beta-carotene): 1 cup of cooked pumpkin provides over 200% of you daily needs. Vitamin A supports vision, immune health, and healthy skin.

• Fiber: Pumpkin helps you feel full and satisfied, keeps digestion regular, and stabilizes blood sugar levels.

• Potassium: Pumpkin contains more potassium per cup than bananas, which helps to support heart health, fluid balance, and muscle recovery.

• Antioxidants: The carotenoids in pumpkin help reduce inflammation and protect cells from oxidative stress.

Pumpkin is naturally low in calories, making it the perfect way to add volume and nutrients to meals without overdoing the calories.

Pumpkin seeds

Pumpkin seeds, also known as pepitas, are packed with their own nutrients, including:

• Protein and healthy fats to keep you full and satisfied.

• Magnesium, to help with bone health, energy production, and muscle relaxation.

• Zinc, which is necessary for immune health.

• Iron, to support oxygen transport and energy levels.

Fresh vs canned

Fresh and canned pumpkin are healthy choices, depending on how you use them. Fresh is best for roasting, adding to soups, or cubing into grain bowls. Canned pumpkin is perfect for baked goods like muffins, cookies, or baked oatmeal. Just be sure to look for canned varieties that say “100% pure pumpkin” not pumpkin pie filling which has added sugar.

Delicious ways to use pumpkin

Pumpkin is creamy and mildly sweet so it can be used in many different ways. Here are some simple ways to enjoy pumpkin this fall:

• Overnight oats: Stir pumpkin puree into oats with cinnamon, nutmeg, and maple syrup.

• Smoothie: Blend pumpkin puree with banana, milk, protein powder, and cinnamon.

• Soup: Pair roasted pumpkin with garlic, onion, and a splash of coconut milk.

• Pasta sauce: Add pumpkin puree to marinara.

• Hummus: Blend chickpeas, pumpkin puree, tahini, and lemon juice.

Pumpkin Chia Pudding

Ingredients

• 1/2 cup pumpkin puree
• 1 cup milk of choice
• 3 tbsp chia seeds
• 1-2 tbsp maple syrup (optional)
• 1/2 tsp cinnamon
• Pinch of nutmeg and cloves (optional)

Instructions

1. Stir all ingredients together in a jar or bowl.
2. Refrigerate overnight or at least 4 hours until thickened.
3. Top with pumpkin seeds or a sprinkle of granola before serving.

Pumpkins are a versatile, affordable, and nutrient-rich superfood. Whether you’re cooking with fresh pumpkin, stirring canned pumpkin puree into recipes, or snacking on roasted pumpkin seeds, you’ll be fueling your body with fiber, vitamins, and minerals to support health all season long. So this October, enjoy the nutritional power of pumpkins, in more ways than just pie!

Ingredients

This one-pan veggie pasta recipe is simple to throw together, and you can modify it based on what’s in your pantry, seasonal vegetables, or dietary preferences.

Pasta

For this one-pan pasta dish you can use:

• Regular pasta

• Whole wheat pasta - more fiber and protein

• Chickpea or lentil pasta - gluten-free, lower carb, and higher protein

Water or broth

Cooking liquid flavors the pasta as it cooks:

• Water

• Bone broth - richer flavor and more protein

• Chicken broth

• Vegetable broth - to make the meal vegetarian or vegan

Vegetables

Any fresh, frozen, or even canned veggies work. Try:

• Zucchini

• Bell pepper

• Onion

• Mushrooms

• Frozen broccoli or green beans (great shortcuts!)

• No onion? Use dried onion flakes.

Both garlic powder or fresh garlic taste great in this dish.

Olive oil

Adds rich flavor and heart-healthy fats. You can also use avocado oil.

Seasonings

• Italian seasoning (easy go-to)

• Or try dried basil, oregano, and rosemary

• Fresh herbs like parsley or basil add brightness

Cheese (optional)

Top with mozzarella or parmesan cheese, but skip if you’d like to make the dish dairy-free or vegan.

One-Pan Veggie Pasta

Ingredients

• 1 lb pasta (chickpea, whole wheat, or regular)
• 6 cups water or broth
• 1 medium onion, chopped (about 1 cup)
• 2 cups sliced mushrooms
• 2 medium zucchini, chopped (about 3 cups)
• 2 large tomatoes, chopped (about 2 cups)
• 1 bell pepper, chopped (about 1 cup)
• 2-3 tablespoons olive oil, divided
• 1-2 tbsp tablespoons Italian seasoning
• 2 teaspoons garlic powder (or 3–4 cloves fresh garlic, minced)
• 1 teaspoon salt (adjust to taste)
• ½ teaspoon black pepper
• Optional toppings: grated Parmesan or shredded mozzarella

Instructions

1. Heat 1 tablespoon olive oil in a large, deep skillet or wide pot over medium heat. Add onion and sauté 3–4 minutes until softened.
2. Add mushrooms and cook another 4–5 minutes, stirring occasionally, until browned and liquid has mostly evaporated.
3. Stir in zucchini, tomatoes, bell pepper, pasta, broth (or water), Italian seasoning, garlic powder, salt, pepper, and a generous drizzle of olive oil (1–2 tablespoons).
4. Bring to a boil over medium-high heat. Once boiling, reduce to medium and cook uncovered for 10–12 minutes, stirring often, until pasta is al dente and most liquid is absorbed. Add a splash more water or broth if needed.
5. Remove from heat and let sit 2–3 minutes to thicken.
6. Top with Parmesan or mozzarella, if desired, and serve warm.

Back-to-school nights don’t have to mean complicated dinners. This one-pan veggie pasta keeps things simple, healthy, and family-friendly, all while saving you time on prep and cleanup. With endless ways to swap in your favorite vegetables or pasta, it’s a recipe you can return to week after week. Pair it with a simple side salad or garlic bread, and you’ve got a comforting, balanced meal that the whole family will love.

What’s in season this month?

August offers some of the most vibrant and nutritious produce of the year. Here's what to look for:

Fruits

• Berries – Blueberries, blackberries, and raspberries are still going strong. Great for snacking, tossing in salads, or freezing for later.

• Peaches & nectarines –Perfect for grilling, baking, or blending into smoothies.

• Plums – Amazing on their own!

• Melons – Watermelon, cantaloupe, and honeydew are hydrating and satisfying.

• Early apples – Great for slicing or baking.

Vegetables

• Tomatoes – Heirloom, cherry, and Roma varieties are at their peak and packed with lycopene.

• Zucchini and summer squash – Versatile and perfect for sautéing, grilling, or spiralizing.

• Corn – Naturally sweet and full of fiber. Enjoy raw, grilled, or in salads.

• Cucumbers – Great for snacking or pickling.

• Bell peppers – Colorful, sweet, and rich in vitamin C.

• Green beans – Crisp when fresh and perfect for a quick steam or sauté.

• Eggplant – A hearty base for plant-based meals or summer grilling.

Why eat in season?

Eating seasonal produce is a smart way to:

• Boost nutrition - Produce harvested at peak ripeness often has higher nutrient content.

• Support local farms – Seasonal food is more likely to be grown nearby.

• Save money – In-season foods are typically more abundant and less expensive.

• Reduce environmental impact – Fewer miles traveled = lower carbon footprint.

Nutritional highlights

Here are a few August standouts:

• Tomatoes – Packed with lycopene, a powerful antioxidant that supports heart and skin health.

• Blueberries – High in antioxidants and fiber, great for brain and gut health.

• Zucchini – Low-calorie and hydrating, rich in vitamin C and potassium.

• Corn – Provides energizing complex carbs and lutein for eye health.

• Peaches – High in vitamin C and great for skin, plus a natural hydration boost.

Shopping and storing tips

• Shop early at farmers markets for the best selection.

• Store berries unwashed in a paper towel-lined container in the fridge.

• Keep tomatoes at room temperature for better flavor.

• Use ripe fruit quickly or freeze for smoothies and baking.

• Try imperfect produce, it’s often just as good and helps reduce food waste.

Simple ways to enjoy August produce

Need some easy ideas? Here are a few seasonal favorites:

• Grilled peach + arugula salad with goat cheese and balsamic glaze.

• Tomato-cucumber salad with fresh herbs, olive oil, and lemon.

• Zucchini noodles with pesto or a quick stir-fry with garlic and sesame oil.

• Berry chia jam, just berries, chia seeds, and a splash of lemon juice.

• Roasted corn salsa with lime, cilantro, and diced peppers.

As you can see, there are so many fruits and vegetables in-season right now. Seasonal produce often has a higher nutrient content, helps support local farms, saves money, and reduces environmental impact. I’d love to hear what your favorite seasonal summer foods are in the comments below!

Starting this month, I’ll be sharing a new blog post on the first Thursday of every month! Whether you’re here for practical meal ideas, healthy snack inspiration, or just trying to feed yourself and your family well without overcomplicating things, I hope these monthly posts give you something useful and doable.

To kick things off, I’m sharing an easy, recipe for applesauce muffins with no-added-sugar, not even honey!

Why remove the honey?

I’ve shared a version of this recipe before that included bananas and honey, but I’ve had so many requests for a totally fruit-sweetened version. Whether you're baking for little ones, managing your blood sugar, or just trying to cut back on sweeteners in general, this version is perfect.

Honey may be a natural sweetener, but it still spikes blood sugar and counts as added sugar. In this version, you get all the sweetness you need just from unsweetened applesauce.

Nutrition highlights

Some health benefits of these muffins include:

• No added sugar: Sweetened entirely with unsweetened applesauce and optional chocolate chips (which may add a little sugar depending on the brand and type of chocolate chips you use).

• Whole grains: Whole wheat flour adds fiber and makes these muffins more filling.

• Healthy fats: Avocado oil and optional walnuts for satiety and brain-friendly fats.

• Kid-approved: Soft, easy to hold, and slightly sweet, so great for baby-led weaning or a toddler snack.

Who should try these muffins?

These are perfect if you’re:

• Managing blood sugar or aiming for lower glycemic snacks.

• Looking for first foods for toddlers with no added sugar.

• Pregnant or postpartum and want nutrient-dense, easy-to-digest snacks.

• Trying to cut back on sweets without feeling deprived.

• Looking for an easy snack to take on-the-go or batch-cook and store in your freezer.

No-Added-Sugar Applesauce Muffins

Ingredients

• 2 cups whole wheat flour
• 1 tsp baking soda
• 1/4 tsp salt
• 2 tsp cinnamon
• 1/2 cup avocado oil
• 2 eggs, beaten
• 2 cups unsweetened applesauce
• Walnuts and/or chocolate chips (optional)

Instructions

1. Preheat oven to 350 degrees.
2. Combine all ingredients in a large mixing bowl and stir until combined.
3. Pour into greased muffin tin and bake 16-18 minutes.

I hope you enjoy these simple, no-added-sugar applesauce muffins as much as I do! They’re easy to make, naturally sweetened, and perfect for both kids and adults. Let me know if you try them and don’t forget to check back on the first Thursday of each month for a new blog post!

1. Lean into seasonal produce

Summer is the perfect time to embrace seasonal produce like berries, tomatoes, cucumbers, zucchini, and leafy greens. Take advantage of their peak flavor and nutrition by working them into everyday meals. Many kids enjoy snacks and meals centered around fresh fruits and veggies, so keeping them washed and chopped in the fridge makes it easy to toss them into salads, sandwiches, pastas, or wraps.

One of my personal favorites this time of year is a grain salad. It’s a versatile option that works as a side or a main dish. Start with a whole grain like quinoa, barley, farro, or whole grain pasta. Then mix in chopped veggies, fruits, beans, lentils, or chicken. A simple drizzle of olive oil and vinegar ties it all together!

2. Pack smart snacks

Keep healthy options with you when you’re out and about so there’s always something available in case someone gets hungry. Some good options for at home or on-the-go include:

• Apple slices + peanut butter

• Hummus + veggies or whole grain crackers

• Low-sugar yogurt + berries

• Roasted chickpeas

• String cheese

• Trail mix

• Peanut butter sandwich on whole grain bread

3. Prep easy breakfasts

Fueling yourself first thing in the morning is important for busy summer days. Keeping quick and nutritious options on-hand and ready to go is helpful. Some ideas include:

• Overnight oats

• Boiled eggs or egg muffins + avocado on whole grain toast

• Smoothie

• Peanut butter + sliced banana on whole grain toast

4. Stay hydrated

Warm summer weather makes hydrating even more important than during the cooler months. It’s easy to forget to drink enough water when you’re busy, so try to get into the habit of packing a water bottle whenever you leave the house. If you or your kids aren’t huge fans of plain water, try sparkling water, unsweetened iced tea, or infused water with cucumber, berries, lemon, or lime.

And don’t forget, hydration isn’t just about what you drink. Foods like fruits, vegetables, smoothies, and even soups can also help you stay hydrated throughout the day.

5. Keep dinners simple, but balanced

When the weather heats up, cooking a hot dinner can feel like the last thing you want to do. That’s when it helps to have ingredients for cooler, low-effort meals ready to go. Grain or green salads make excellent warm-weather dinners, and other quick options include:

• Scrambled eggs with sautéed veggies + whole grain toast

• Sheet pan or one-pot meals (minimal cleanup!)

• Whole grain or lentil pasta tossed with jarred sauce and chopped raw veggies

Batch cooking on cooler days, or when you have a little more time, can be a lifesaver later in the week. You can even freeze meals to make dinner nearly effortless on extra-busy nights.

These tips are designed to help make nutrition a little less stressful during the busy summer months. But remember, no one eats perfectly all the time. There will be days that don’t go as planned, and that’s okay. What matters most is the overall pattern, not perfection in every meal. With a little planning and plenty of flexibility, you can keep your family nourished and still enjoy all the fun that summer brings.

Are you looking for a delicious, filling snack or the perfect crunchy topping for your yogurt? This healthy granola recipe is packed with nutrient-rich ingredients, naturally sweetened, and easy to make at home. Whether you're meal-prepping for the week or just craving a healthier treat, this granola hits the spot. Keep reading for the recipe and to find out why it’s a healthier alternative to most other recipes and store-bought varieties!

Nutrition and health benefits

This granola is packed with feel-good ingredients that offer both flavor and nourishment:

• Oats – A fiber-rich base that supports heart health and keeps you full.

• Hazelnuts & pecans – Loaded with healthy fats and antioxidants for brain and heart health.

• Pumpkin seeds – Great for plant-based protein, magnesium, and zinc.

• Cinnamon – Adds warmth and may help balance blood sugar.

• Avocado oil – A heart-healthy neutral-tasting fat that is great for baking because it can be heated to high temperatures.

• Maple syrup – Provides natural sweetness.

• Vanilla extract – Adds great flavor.

• Unsweetened coconut – For healthy fats and a satisfying crunch.

Just sweet enough with a touch of maple syrup, this granola is a healthier alternative to most store-bought options.

Big Batch Hazelnut, Pecan, & Pumpkin Seed Granola

Ingredients

• 4 1/2 cups old-fashioned oats
• 1 cup unsalted chopped hazelnuts
• 1 cup unsalted pecan halves
• 1 cup unsalted pumpkin seeds
• 1 tbsp ground cinnamon
• 1/4 tsp salt (optional)
• 3/4 cup avocado oil
• 6 tbsp pure maple syrup
• 1 tbsp vanilla extract
• 1 cup unsweetened coconut

Instructions

1. Preheat the oven to 350 degrees F/175 degrees C.
2. In a large mixing bowl, add all ingredients except coconut and mix until combined.
3. Spread the granola evenly on a large sheet pan.
4. Bake for 20 minutes, stirring at least once halfway through baking.
5. Remove the sheet pan from the oven and add the coconut.
6. Bake for another 5-10 minutes, watching carefully to make sure the granola doesn't burn. It is done once the granola is a golden brown color.
7. Allow to cool, then store in an air-tight container at room temperature.

How to enjoy your granola

This granola is incredibly versatile! Sprinkle it over yogurt or smoothie bowls, enjoy it with milk or a dairy-free alternative, or snack on it by the handful straight from the jar. It also makes a great topping for baked apples, oatmeal, or even ice cream for a healthier crunch. However you enjoy it, this homemade granola is sure to become a staple in your kitchen.

Homemade granola is an easy, delicious way to take control of what you're eating, without hidden sugars or preservatives. I hope you love this recipe as much as I do. Give it a try, and let me know how you enjoy it!

What is inflammation?

Inflammation is your body’s natural defense response to injury, infection, or stress. It’s how your immune system protects and heals your body. When it becomes chronic, it can contribute to issues like joint pain, fatigue, and even long-term diseases, like diabetes and heart disease. Fortunately, the right diet can play a important role in reducing chronic inflammation and supporting overall health.

How can certain ingredients reduce inflammation?

Many whole foods are packed with compounds that help calm the body’s inflammatory response. Ingredients rich in antioxidants, omega-3 fatty acids, fiber, and phytonutrients work by neutralizing free radicals, supporting gut health, and regulating immune function. By regularly including these foods in your diet, you can help your body stay balanced and reduce the risk of chronic inflammation over time.

Top anti-inflammatory ingredients

If you’re looking to reduce or prevent inflammation, here are some of the best ingredients to include in your smoothies:

• Berries (strawberries, blueberries) and cherries: high in antioxidants, especially anthocyanin

• Leafy greens (spinach, kale): rich in vitamin K, calcium, magnesium

• Pineapple: contains bromelain, an enzyme that may reduce inflammation

• Turmeric: anti-inflammatory, especially when paired with a bit of black pepper

• Ginger: helps reduce stiffness and joint pain

• Flax or chia seeds: high in omega-3s and fiber

• Walnuts or walnut butter: also omega-3-rich

• Avocado: healthy fats for joint lubrication

• Citrus (orange, lemon): vitamin C for collagen support

• Bone broth or collagen powder: for extra joint support (collagen, glucosamine)

Smoothie recipes

Now that you’re aware of the best anti-inflammatory ingredients to include in your smoothies, here are a few recipes:

Blueberry ginger smoothie

• 1 cup frozen blueberries

• 1/2 frozen banana

• 1/2-inch piece fresh ginger (peeled)

• 1 tbsp chia seeds

• 1 cup unsweetened almond milk (or other milk)

• Handful of spinach or kale (optional)

Turmeric pineapple smoothie

• 1 cup frozen pineapple

• 1/2 frozen banana

• 1/2 tsp ground turmeric

• Pinch of black pepper

• 1 tbsp ground flaxseed

• 1 cup unsweetened almond milk (or other milk)

Green smoothie

• Handful spinach

• 1/2 avocado

• 1/2 green apple or kiwi

• 1 tbsp ground flaxseed

• Juice of 1/2 lemon

• 1 cup unsweetened almond milk (or other milk)

As you can see, there are plenty of anti-inflammatory ingredients that can boost your smoothie’s health benefits, like berries, leafy greens, pineapple, ginger, and turmeric. Incorporating these into your smoothies or overall diet may help reduce joint pain, fatigue, and the risk of chronic diseases. Give one of these smoothie recipes a try or create your own recipe with a combo of the ingredients listed above!

Cooking is a lifelong skill that can be started earlier than you might think! Getting kids in the kitchen as early as 18 months can help build confidence and encourage healthy eating habits. In today’s post I’ll discuss the benefits of cooking with your kids, age-appropriate ways to get them involved, and tips for making the whole process a little smoother. I’ll also share some easy beginner recipes that most kids love.

Benefits of getting kids in the kitchen

Cooking has benefits for kids and adults alike. The earlier you start cooking with your kids, the more chances they have to learn, grow, and enjoy the process. Cooking together can:

1. Build lifelong food skills, like chopping, stirring, and assembling, that will serve them well as they grow.

2. Encourage adventurous eating, since kids are more likely to try what they’ve helped make.

3. Boost confidence and independence through hands-on success.

4. Reinforce math, science, and motor skills by measuring, observing changes, and using tools.

5. Allow you to spend quality time with your kids while also getting a meal on the table!

Age-Appropriate Ways to Get Kids Involved

Are you wondering what your kids can start doing in the kitchen? Here are some ideas broken down by age:

Toddlers (1.5–3 years):

• Washing produce

• Tearing herbs or lettuce

• Slicing bananas or avocados with a wooden knife

• Pouring pre-measured ingredients

• Stirring (with supervision)

Preschoolers (3–5):

• Spreading (nut butter, sauces)

• Scooping batter into muffin tins

• Peeling bananas or eggs

• Cutting soft foods with a kid-safe knife

School-age (6+):

• Chopping, cracking eggs, flipping pancakes

• Reading simple recipes

• Assembling salads, wraps, or smoothie bowls

• Stirring at the stove (with help)

Tips for cooking with kids

Though the idea of cooking with kids might seem a bit daunting at first, a little preparation can go a long way in making the experience smoother and more enjoyable. Some helpful tips include:

1. Pre-measure or pre-cut a few ingredients so you can focus more on helping your kids.

2. Avoid cooking when everyone is hungry; try a time earlier in the day or on weekends.

3. Use kid-friendly tools like learning towers, step stools, child-safe knives, and small mixing bowls.

4. Don’t worry about the mess! It's part of the process, and cleaning up after can be a great learning opportunity.

5. Don’t expect perfection!

Easy Recipes to Try Together

Kids can learn to cook all kinds of things, but some easy things to start with include:

• Smoothie bar - Set out chopped fruits, leafy greens, plain yogurt, nut or seed butter, and a liquid base like milk or oat milk. Let kids mix and match to create their own smoothie blend.

• Mini pizzas - Use taco-size tortillas or English muffins as the base. Offer toppings like pizza sauce, shredded cheese, chopped veggies, and sliced chicken so kids can customize their own.

• No-bake energy bites - Combine mashed banana or chopped dried fruit with oats and nut/seed butter for a fun and filling snack.

• Yogurt parfait - Older kids can layer yogurt, chopped fruit, granola, or nuts to build their own colorful parfait.

• Banana muffins - A great baking starter! Skip the nuts or chocolate chips for toddlers to keep things simple and safe.

Cooking with kids doesn’t have to be complicated. With a little planning, it can be a fun, rewarding way to teach life skills, build confidence, and make lasting memories together. Start small, keep it simple, and enjoy the process. I’d love to hear about the recipes you and your kids like to make in the comments below!

Why offer dessert with dinner?

It’s no wonder that kids love dessert. After all, who doesn’t? Most people are naturally drawn to sweet flavors, and kids are no exception. When desserts are used as rewards or bribes, they become even more desirable.

Picture this: you serve your child dinner and tell them they can’t have dessert unless they clean their plate. Maybe they really want that dessert, so they eat the whole meal, even if they weren’t all that hungry to begin with. This can lead to overeating, since they’ll still have dessert afterward, despite already being full. Encouraging your child to clean their plate makes it harder for them to listen to their body’s natural hunger and fullness cues.

Now imagine a different approach: you serve dinner along with a small cookie. Your child might eat the cookie first, but they’re more likely to stop eating the rest of the meal once they feel full. This helps them tune into their internal cues instead of eating just to earn a reward.

Serving dessert with dinner can also take away its "special" status and reduce the temptation to overeat it when it does appear. Children who are regularly offered dessert are often less likely to overindulge compared to kids who rarely get it.

Avoid using dessert as a reward

I don’t recommend bribing your child or offering desserts as a reward for getting a good grade on a school project or scoring the winning goal. When we tie sweets to accomplishments or behavior, it can send the message that dessert is the ultimate prize, making it even more appealing (especially when compared to non-dessert foods). Kids should be able to enjoy foods they love just because, not because they did something to earn them.

Food shouldn’t be used for bargaining. Instead, it’s helpful to create a neutral relationship with all foods (including sweet) so that kids learn to enjoy them in moderation without feeling the need to “deserve” them. This approach can help supports a healthier relationship with food.

What counts as dessert?

Dessert can look different in every household, and it doesn’t have to be the same every night. Some evenings, dessert might be fruit (if your kids enjoy it enough to see it as a treat), while other nights it could be a small cookie or brownie. The key is to offer a child-sized portion, especially if dessert is being served regularly.

You might choose to keep things simple during the week with fruit or yogurt, and save cookies or ice cream for the weekend. There’s no one right way to do it, but what matters most is creating a balanced, low-pressure approach to dessert that fits your family’s needs.

Though serving dessert with dinner may seem counterintuitive, it can actually help reduce mealtime battles and encourage kids to eat a wider variety of foods. By regularly exposing children to dessert in a low-pressure way, they begin to see it as just another food instead of something to earn or obsess over. Over time, this can support a healthier, more balanced relationship with food as they grow.

Focus on seasonal produce

As the weather warms up, more produce will be in season, such as asparagus, leafy greens, radishes, and carrots. Try incorporating these in your meals or even try a new recipe! Seasonal produce at the grocery store tends to be more affordable, making it a great choice. Additionally, some farmers' markets may be opening in your area, so take advantage of them if you can.

Drink plenty of water

Even in cooler climates, temperatures start to warm up in the spring so be sure to drink plenty of water, especially when you’re active. Often, we don’t realize we’re thirsty until we’re already dehydrated. Staying hydrated is essential for overall health because it helps regulate body temperature, supports digestion, flushes out toxins, and keeps joints lubricated. Adequate hydration also improves energy levels, brain function, and skin health while preventing issues like headaches, constipation, and kidney stones.

Choose lighter meals

Warm, hearty, and comforting meals are great during the cold winter months, but as temperatures rise, lighter meals become more appealing. Some of my favorite lighter springtime meals incorporating seasonal produce are:

• Bright spring salad

• Chickpea pasta with mushrooms and peas

• 5 ingredient lemon chicken with asparagus

Spring clean your pantry

Many of take part in spring cleaning, so why not include the pantry as well? Toss anything expired and donate items you don’t like or know you won’t eat. Restock with whole grains, beans, lentils, nuts, seeds, and dried herbs to keep your pantry filled with healthy, whole foods.

Slow down and enjoy your meals

Most of us live fast-paced lives and find it challenging to just sit and enjoy our meals. Slowing down, chewing our food, turning of the TV, and putting phones down are great ways to be more mindful of how we eat.

Mindful eating offers both physical and mental benefits by encouraging awareness of hunger, fullness, and food choices. It aids digestion, prevents overeating, and supports healthier eating habits, which can improve weight management and reduce digestive discomfort. Additionally, it helps reduce stress, enhances the enjoyment of food, and fosters a healthier relationship with eating by reducing emotional or mindless eating.

Spring is the perfect time to focus on your wellness. Embracing seasonal produce, staying hydrated, enjoying lighter meals, clearing out your pantry, and practicing mindful eating can all contribute to better overall health. Small changes now can set you up for the rest of the year!

Embrace food

Food is more than just something we eat to survive; it connects us to our communities, health, and culture. Knowing where your food comes from is a great place to start. Try shopping at farmers markets or joining a CSA (Community Supported Agriculture) to support local farmers and enjoy seasonal produce. Experiment with new recipes and cooking methods, and give meal planning a try to save time and money. Learning about community resources, such as SNAP (Supplemental Nutrition Assistance Program), WIC (Women, Infants, and Children), and food banks can also help ensure access to healthy foods.

Meet with a registered dietitian

Registered dietitians are nutrition experts. As a dietitian, I can help with a wide variety of needs, such as:

• Diabetes and prediabetes

• Cardiovascular health (high cholesterol, high blood pressure, etc.)

• Prenatal and postpartum nutrition

• Gestational diabetes

• PCOS

• Gastrointestinal issues (IBS, Celiac disease, acid reflux)

• Weight management (weight loss or weight gain)

• General healthy eating

If you’re interested in improving your health with better nutrition, contact me to set up a free 15-minute phone call today!

Learn about the relationship between food and culture

Every culture has its own unique ingredients and recipes. Instead of always cooking with the same ingredients, try branching out and experimenting with something new. You may find something that you love and didn’t know was out there! Eating a diverse range of foods not only adds excitement to your meals but also helps ensure a more balanced intake of nutrients.

Foster a lifelong connection with food

Our nutrient needs change as we age, so it’s important to adjust our food intake accordingly. Developing awareness of our nutritional needs can help us maintain a long and healthy life. Including whole foods from all food groups is especially beneficial for ensuring a balanced diet. Avoid fad diets, and instead, focus on sustainable eating habits that support lifelong health.

Food brings us together in many ways. Embracing food, meeting with a registered dietitian, learning about the relationship between food and culture, and fostering a lifelong connection with food are all steps that can help ensure a healthy life. Making mindful choices and eating a variety of foods can help us nourish our bodies and communities for life!

Budget-friendly protein options

If you’re looking to spend less on high-protein foods there are plenty of alternatives to eggs. The good news is that many of these options also come with added health benefits

Beans and lentils are one of the most affordable protein sources, especially if you buy them dried. Canned versions are a bit more expensive but still affordable and a great time saver. They’re also low in fat and high in fiber, making them an excellent addition to a heart-healthy diet.

Canned or dried fish, such as tuna, sardines, and salmon can be more cost-effective than fresh fish. These options are rich in omega-3 fatty acids, which support brain and heart health. The healthy fats also keep you full and satisfied after meals.

Greek yogurt and cottage cheese are excellent high-protein dairy options. Just 1/2 cup of cottage cheese (or 3/4 cup Greek yogurt) contains twice as much protein as one large egg! Including dairy products in your diet is a great way to get enough calcium to support bone health.

Tips for getting the most protein for your money:

• Buy in bulk (dry beans and lentils, oats, nuts, and seeds)

• Use frozen or canned protein sources (frozen peas and canned tuna)

• Plan meals with a mix of plant and animal proteins to stay full

Plant-based protein sources

Though vegan diets exclude all animal products, including dairy and eggs, there are still plenty of plant-based protein sources, such as:

• Beans (garbanzo, black, navy, kidney, and pinto)

• Lentils (red, brown, and green)

• Whole grains (quinoa, barley, millet, and farro)

• Nuts, seeds, and nut butters (almonds, sunflower seeds, chia, hemp, and flax)

• Edamame and soy products (tofu and tempeh)

Lesser-known protein foods

If you’re looking for unique plant-based protein sources, seitan, nutritional yeast, and spirulina are great options. Seitan is packed with protein and has a meaty texture, making it perfect for cooking savory dishes (21 grams of protein per 3 ounces). Nutritional yeast adds a cheesy, umami flavor to meals while also providing a good amount of protein (4 grams of protein per 1 tablespoon). Spirulina, a nutrient-dense superfood, offers protein along with essential vitamins and minerals (4 grams of protein per 1 tablespoon). These versatile ingredients can help boost your protein intake while adding variety to your diet!

Egg-free breakfast ideas

I personally love eating eggs for breakfast, but I’ve been exploring less expensive alternatives. Some of my favorite options include:

• Smoothie made with Greek yogurt and peanut butter

• Oatmeal or smoothie made with hemp hearts and or nut butter

• Avocado toast with hemp hearts

• Scrambled tofu

• Breakfast burrito made with beans and cheese

• Cottage cheese topped with fruit

• Peanut butter and banana sandwich on whole grain bread

Protein per serving comparison

Plenty of foods contain at least as much protein as a single egg, including:

With a variety of affordable and nutritious alternatives, such as beans, lentils, tofu, Greek yogurt, and seeds, you can still enjoy balanced, protein-rich meals without relying on eggs. By mixing and matching different protein sources, you can keep your meals health, budget-friendly, and delicious. What are your favorite egg-free ways to get enough protein in your meals and snacks?

Jump to recipe

Hard boiled eggs are the ultimate quick, protein-packed snack for busy work and school days. While they’re easy to make on the stove, did you know you can cook them in an Instant Pot? I’ve heard horror stories of eggs exploding in the kitchen, so using the Instant Pot gives me peace of mind and a mess-free experience! In today’s post, I’ll cover the nutrition and health benefits of hard boiled eggs, my simple Instant Pot recipe, and creative ways to enjoy them.

Nutrition and health benefits

According to the USDA, 1 large egg contains:

• 72 calories

• 5 grams fat

• 207 mg cholesterol

• 0 grams carbohydrates

• 6 grams protein

Most of the vitamins and minerals are in the yolk of the egg, so don’t just eat the white! Eggs are a great source of:

• Choline - important for brain health, especially during pregnancy

• Selenium - protects cells from damage and is important in immune and thyroid function

• Lutein and zeaxanthin - antioxidants that support eye health

• Vitamin D - essential for bone health and immune function

• Vitamin B - supports energy production and nervous system function

Also, as I mentioned in last week’s post, eggs continue to be a safe and nutritious food choice, even with concerns about bird flu.

Instant Pot Hard Boiled Eggs

Ingredients

• 1 cup water
• 6-10 eggs

Instructions

1. Add water to Instant Pot.
2. Place metal trivet in Instant Pot.
3. Place eggs on top of the trivet.
4. Place lid on Instant Pot and turn to "sealing".
5. Cook on "manual" mode for 3 minutes.
6. Quick release pressure once timer goes off.
7. Allow the eggs to cool then store in the fridge.

How to enjoy hard boiled eggs

While eating a plain hard boiled egg is delicious, there are plenty of creative ways to enjoy them. Some ideas are:

• Mash 1-2 hard boiled eggs with 1/2 small avocado and spread on toast or crackers.

• Slice hard boiled eggs and add them to a salad or grain bowl.

• Make a sandwich or wrap with sliced hard boiled eggs, tomato, lettuce, and avocado.

• Mash the egg yolks with Greek yogurt, mustard, and paprika then fill the egg whites.

Hard boiled eggs are a simple, nutritious, and versatile food that can be enjoyed in so many ways; and thanks to the Instant Pot, they’re easier than ever to make. Whether you eat them plain, mashed into avocado toast, or added to salads and sandwiches, they’re a great addition to any meal or snack. Give these ideas a try, and let me know your favorite way to enjoy hard boiled eggs in the comments below!

Jump to recipe

Eggs are a healthy, affordable source of protein, vitamins, and minerals that can be enjoyed any time of day. Whipping up an egg salad sandwich is an easy meal or snack, especially if you already have hard boiled eggs in the fridge. In today’s post, I’ll address recent safety concerns surrounding eggs and bird flu, explore the health benefits of eating eggs, and share my super simple (and healthier) egg salad recipe.

Bird flu and egg safety

Eggs continue to be a safe and nutritious food choice, even with concerns about bird flu. Even though bird flu rates among chickens have increased recently, the risk to consumers is minimal when eggs are properly handled and cooked. The U.S. Centers for Disease Control and Prevention (CDC) recommends properly cooking eggs to an internal temperature of 165 degrees Fahrenheit.

Nutrition and health benefits

According to the USDA, 1 large egg contains:

• 72 calories

• 5 grams fat

• 207 mg cholesterol

• 0 grams carbohydrates

• 6 grams protein

Most of the vitamins and minerals are in the yolk of the egg, so don’t just eat the white! Eggs are a great source of:

• Choline - important for brain health, especially during pregnancy

• Selenium - protects cells from damage and is important in immune and thyroid function

• Lutein and zeaxanthin - antioxidants that support eye health

• Vitamin D - essential for bone health and immune function

• Vitamin B - supports energy production and nervous system function

Ingredients

Egg salad is not traditionally thought of as a healthy option, but by making a few simple ingredient swaps, you can lower the calories and even boost the nutrition. Most commercial mayonnaise brands are made with soybean oil, which is often combined with sugar and emulsifiers to achieve the right consistency. While soybean oil is high in omega-6 fatty acids (an essential fat in moderation) the typical Western diet tends to be out of balance, with far more omega-6s than omega-3s, potentially contributing to inflammation. Thankfully, there are healthier alternatives!

Enter mayonnaise made with avocado oil! This is my favorite brand of mayonnaise and it contains the following ingredients:

• Avocado oil

• Organic vinegar

• Organic eggs

• Organic egg yolks

• Salt

• Rosemary extract

• Mustard seed extract

Avocado oil is rich in monounsaturated fats, which are considered heart-healthy fats. These fats can help lower bad cholesterol levels and promote a healthy heart. Unlike soybean oil, which is high in omega-6 fatty acids, avocado oil helps support a better balance of omega-6 to omega-3 fats. Plus, avocado oil contains antioxidants, vitamins, and anti-inflammatory properties that benefit your body in multiple ways.

Egg Salad

Ingredients

• 2 hard boiled eggs, peeled
• 1 tbsp avocado oil mayonnaise
• Pinch of salt and pepper

Instructions

1. Combine all ingredients in a small bowl and mash to desired consistency.
2. Serve on its own, on a bed of greens, or spread on crackers or toast.

Egg salad is a delicious and nutritious way to incorporate protein, vitamins, and minerals into your diet. Remember to cook eggs fully and wash your hands thoroughly especially with recent concerns about bird flu. When making egg salad, skip conventional mayonnaise made with soybean oil and opt for heart-healthy avocado oil-based mayonnaise instead. So, go ahead and enjoy this flavorful and healthier egg salad recipe today!