Real Nutrition Kitchen Blog

My favorite low sugar, high fiber breakfast item! Ingredients: 1/2 cup chia seeds 1/4 cup unsweetened cocoa powder or cacao powder 1 1/2 to 2 cups milk or dairy-free alternative (such as almond, oat, or coconut milk) 3 to 4 tablespoons pure maple syrup or honey (adjust to taste) 1/2 teaspoon ground cinnamon 1/2 teaspoon vanilla extract 4 walnuts 2 tbsp dark chocolate chips A pinch of sea salt or kosher salt Directions: Whisk together the cocoa powder, cinnamon, salt, maple sy

Pesto is one of my favorite sauces, especially during summer. It can be used as a pasta sauce, salad dressing, meat topping and when mixed with avocado can become a creamy pesto sauce! I got inspired by “upgrading” the basic pesto recipe because there is a pre-made superfood pesto sauce. I’ll link it HERE - it is also found in most grocery stores. However, my basil plant is going crazy, so it is perfect timing to make my own adaption! I wanted to used these staples as my base

What Does a “Balanced Diet” Actually Mean ? In functional nutrition, a balanced diet isn’t a strict meal plan or a list of foods you’re never allowed to eat. It’s a way of eating that works for your lifestyle, your health goals, and your preferences. There is no one-size-fits-all diet. What works for one person may not work for another — and that’s okay. A truly balanced food plan is personalized and designed to support your overall health, energy, digestion, and long-term we

It’s the last month of 2025 already! The days have gotten shorter, sun not out as long and the crops are starting to change. I love how you can noticeably tell the change in winter produce. Winter squash, more hearty and complex carb heavy to help keep us warmer in the colder months. Colorful citrus filled with immune boosting vitamins to help fill us with vitamin D and C to help while the sun is away. Fill your plate with some of these in season foods and limit the added sug

How to meet your weight and health goals during the holiday season. How do we navigate this chaotic season? People find it crazy when I tell people Nutrition professionals have a slow season in private practice. During the holiday seasons October - December client retention can become difficult due to higher social events etc. Once January comes - it picks back up and clients are back on schedule. I encourage clients to not drop off and to gain control through the holiday sea

Let's talk breakfast! What should we eat our first meal of the day? Let me start by saying this is not a piece about when to eat breakfast, that is for a separate post entirely. This is on what to eat when you break your fast - no matter when that may be. Real Nutrition Kitchen is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. What you eat after a fasting period is important - a balanced meal is key. Rich