You truly only need 6 ingredients to make the most delicious popsicles. They are extremely creamy, and the sweet/tart berries are just perfect!

Here is what you need:

• Banana: A frozen banana makes the popsicles creamy, adds natural sweetness and contains many nutrients such as potassium, vitamin B6, and vitamin C.
• Unsweetened Coconut Milk: Another ingredient to make these popsicles super-duper creamy. Coconut milk contains medium chain triglycerides, which may be metabolized differently than longer chain fatty acids and used as energy in our bodies. Coconut milk also nutrients like Manganese, Selenium, Copper and Iron.
• Greek Yogurt: You can use full fat, low fat, no fat, lactose free, or plant-based Greek yogurt here. This also adds creaminess to the popsicles, but I like that it also adds some protein to make the popsicles a bit more of a filling snack.
• Maple Syrup: Maple syrup adds a touch of extra sweetness, in addition to the banana.
• Chia Seeds: I adore chia seeds, and frequently refer to them as “nutrition sprinkles.” They are packed with nutrients like fiber, omega 3 fatty acids and protein.
• Berries: I chose to use blueberries and strawberries for this recipe because I wanted to make “red, white and blue” popsicles for the Fourth of July, but you can really use any fruit or berries you like! They add natural sweetness, beautiful color, more fiber and antioxidants.

Popsicle Tips

You can use fresh or frozen berries. I used frozen when photographing this recipe because that is what I had on hand, and I liked the way the semi-thawed frozen berries looked at the bottom of the popsicle. If you use fresh berries, you will be able to see more of the individual berries because they won’t be as juicy.

Make sure to only fill the popsicle mold to the fill line. You don’t want the popsicle mold to overflow.

These are extremely simple to make, you just have to be patient when waiting for the popsicles to freeze and harden.

I used a spoon to get the banana/coconut milk/Greek yogurt mixture into the popsicle molds, then I stuck a knife into the mold to make sure that the filling made it all the way to the bottom of the mold.

Berry Greek Yogurt Popsicle

Serves 6

Ingredients

• 1 banana
• ½ cup unsweetened coconut milk
• 1 cup plain Greek yogurt or lactose free Greek yogurt if necessary
• 2 tablespoons maple syrup
• 2 tablespoons chia seeds
• 1 cup blueberries, sliced strawberries or any other fruit you like

Instructions

In a blender, combine the banana, coconut milk, Greek yogurt, chia seeds and maple syrup.

Add about 1 tablespoon of the blueberries and sliced strawberries to each popsicle mold.

Distribute the banana yogurt mixture into the molds.

Add popsicle sticks to the molds and freeze for at least 4 hours.

Strawberry Lemonade Smoothie Tips

• I used frozen strawberries from the store to make this smoothie, but you can easily freeze your own by cleaning and hulling strawberries. Then place them in a flat layer on a wax paper or parchment lined sheet pan over night. Transfer the frozen strawberries to an airtight container and use in this smoothie recipe.
• Raspberries would also taste delicious in this recipe.
• This recipe calls for plain, nonfat Greek yogurt because that is what we enjoy in my family, but you can use a higher fat percentage of yogurt or a plant-based Greek yogurt in the same proportions.
• The recipe has optional maple syrup, but I think the sweetness of the lemonade and strawberries is plenty in this recipe.
• You can easily use a homemade lemonade recipe if you want to make your own instead of using store-bought.

Strawberry Lemonade Nutrition

• Strawberries: High in vitamin C (an antioxidant necessary for our immune system and skin), fiber (that aids in digestive health), folate (important for tissue growth and function and especially important for pregnant people), manganese and potassium.
• Greek yogurt: Good source of protein (necessary for muscle, bone, cartilage, skin, hair, blood), probiotics (healthy bacteria that aids in digestive health), and calcium (bone and muscle health).

Strawberry Lemonade Smoothie

Ingredients:

• 1 ½ cups lemonade
• ¾ cup plain Greek yogurt
• 2 cups frozen strawberries
• 2 teaspoons maple syrup (optional)

Instructions:

Blend lemonade, Greek yogurt and strawberries until smooth and creamy. Serve in a glass with a straw and enjoy!

Guacamole Tips

You want to make sure to pick the perfect avocados. They should be firm, but give just a little when you press your thumb into them. If you buy them at the store like this, but don’t want to make guacamole or use the avocados that day, you can place them in the fridge to halt the ripening process. If you buy them and they are rock hard, placing them near bananas and in a paper bag will help them ripen quicker.

Adding the lime juice at the beginning of the guacamole process helps to make it easier to smash the avocado.

I love having pieces of tomato in my guacamole, but if that’s not your style you can leave that part out.

Guacamole

Ingredients:

• 2 avocados
• 1 teaspoon minced garlic
• Dash of onion powder
• Salt and pepper to taste
• 1 lime, juiced
• 1 small tomato, chopped
• ¼ cup white onion, chopped

Instructions:

Cut avocados in half lengthwise and scoop the “meat” out with a spoon and discard the shell and pit.

Put the avocado in a bowl and mix in minced garlic, onion powder, salt, pepper and lime juice to taste (if using a fresh lime use both halves).  Mash together with a potato masher.

Gently mix in tomato and onion.

Taste and adjust seasonings as needed. Enjoy!!

Curious about the ingredients in this shake?

• Oat milk: This plant-based milk is naturally dairy, lactose free, soy and nut free.
• Bananas: Bananas contain many important nutrients such as fiber, minerals, vitamins, and antioxidants. They also add natural sweetness to the shake and make it thick and creamy.
• Greek yogurt: Greek yogurt is naturally higher in protein than regular yogurt.
• Chia seeds: I like to call chia seeds “nutrition sprinkles.” They are filled with fiber, magnesium, calcium, omega-3 fatty acids, and many other nutrients.
• Pure Maple Syrup: For a touch of sweetness.
• Unsweetened Cocoa Powder: Unsweetened cocoa powder contains polyphenols, which may help reduce inflammation in the body.

Healthy Thin Mint Shake Tips

• I like to keep frozen bananas in the freezer at all times, so when I crave a smoothie or a shake, the banana (which adds so much sweetness and creaminess) is ready to go!
• This recipe comes together quick, so there isn’t much to prep ahead.
• If you are dairy free, you can substitute a plant-based Greek yogurt for the traditional Greek yogurt. Just make sure to use plain, unflavored.
• I love using oat milk in this shake, but almond, soy or dairy milk would work here too.

Healthy Thin Mint Shake

Serves 1

Ingredients:

• ½ cup oat milk
• 1 frozen banana
• ½ cup plain Greek yogurt
• ½ cup ice cubes
• 1 teaspoon chia seeds
• 1 teaspoon pure maple syrup, (optional)
• 1 tablespoon unsweetened cocoa powder
• ¼ teaspoon peppermint extract
• ¼ teaspoon vanilla extract

Instructions:

Combine all ingredients in the blender and blend until smooth and creamy. Enjoy!

It’s filled with sweet and salty flavors, crunchy texture, and adds a vibrant green color to any plate. We’ve enjoyed these green beans with several dishes. They taste great no matter what!

Green Beans With Toasted Walnuts

Ingredients

• 1 cup roughly chopped walnuts
• 1 ½ pounds green beans, rinsed and ends removed
• 1 tablespoon butter (lactose free for low FODMAP)
• 1 tablespoon extra virgin olive oil
• 3 tablespoons dried chives
• ¼ cup real maple syrup
• 3 tablespoons apple cider vinegar
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions

Heat a large skillet over medium heat. Add the walnut pieces to the hot dry pan and stir occasionally until toasted and fragrant. About 5 minutes. Remove from the heat and set aside.

Bring a large saucepan of salted water to a rolling boil. Add the green beans and cook for about 6 minutes, or until crisp-tender. Drain and set aside.

In the same skillet you toasted the walnuts in, heat the butter and olive oil until the butter melts. Add the chives and sauté for about 30 seconds. Whisk in the maple and apple cider vinegar. Add the green beans and toss until coated.

Add the toasted walnuts and salt and pepper to taste. Remove from the heat, transfer to a serving platter and serve hot.

One of my favorite traditions that my family never fails to do is make and decorate sugar cookies on Christmas Eve.  As children, we would leave these freshly baked and decorated cookies out for Santa with a note, glass of milk and carrot for the reindeer.  Even though we don’t leave a note for Santa every year, it’s still a fun tradition to get together as a family and decorate our cookies.

The method for this recipe is fairly simple. Cream together the butter and sugar, add the eggs and vanilla.  Combine with the dry ingredients and then chill the dough for at least 1 hour.

According to the King Arthur Flour blog, chilling the dough for cookies solidifies the fat, which controls the amount of spreading, which helps these cute cut outs maintain the shapes you want them to have.  The sugar in the dough gradually absorbs liquid, causing the dough to dry out, which helps to concentrate the flavors making these cookies more sweet and buttery.

So, while it may seem like an unnecessary step — make sure to chill the dough! And allow them to cool before your decorate!

Sugar Cookies and Buttercream Frosting

Ingredients:

For the Cookies

• 1 ½ cups butter, softened (use lactose-free if making it low FODMAP)
• 2 cups sugar
• 4 eggs
• 1 teaspoon vanilla extract
• 5 cups all-purpose flour (I use a gluten free flour blend)
• 2 teaspoon baking powder
• 1 teaspoon salt

For the Buttercream Frosting

• ½ cup butter, softened (use lactose-free if making low FODMAP)
• 3 cups confectioners’ sugar
• 1 teaspoon vanilla extract
• 1 to 3 tablespoon almond milk
• pinch of salt

Instructions:

For the Cookies

Cream together the butter and sugar with a handheld mixer or stand mixer with paddle attachment. Beat the eggs and vanilla into this mixture. In a separate bowl, combine the flour, baking powder and salt. Slowly mix the dry mixture into the wet mixture. Cover, and chill the dough for at least one hour.

Preheat the oven to 400°F.

Roll the cookie dough onto a lightly floured surface (use the same flour as you did in the dough). Cut into your favorite shapes and place on a parchment lined baking sheet.

Bake the cookies at 400°F for about 6 to 8 minutes or until slightly firm.

For the Frosting

With a handheld mixture or stand mixture with paddle attachment, beat the butter on medium until creamy. Add about 2 ½ cups of the confectioners’ sugar, 1 tablespoon of almond milk, vanilla extract and salt. Mix on low.

Increase speed to high and mix for about 3 minutes until very creamy.

Add the remaining confectioners’ sugar and almond milk 1 tablespoon at a time (if necessary) to achieve desired consistency. If it’s too runny, add more sugar, if it’s too stiff add more almond milk.

Cooking Notes:

• This recipe has not been tested for FODMAP content, but ingredients are used in amounts compliant with the Monash University App.

I have always loved a good snack plate, so the trend of making an appetizer spread that’s hearty enough to be a meal is right up my alley. Putting everything on the same board is beautiful on Pinterest, but I’ve found it’s a little more challenging to make those food spreads Pinterest-perfect in real life. But the Bamboozle Petal Server makes it simple to put together a delicious and gorgeous spread.

Cute and functional, this serving dish can be used as one piece or individual servers. You can put a mouth-watering dip in the center, then arrange the same foods for dipping in each petal so each person can have their own “petal” (just dollop the dip on top!). You also can put different snacks in each compartment for a yummy build-your-own snack plate setup. This serving dish is made from biodegradable bamboo fiber, making it earth friendly.

I used the Bamboozle Petal Server to serve a combination of sweet and savory snacks. Because the petals allow the food to stay separate, it is easy to mix and match flavors and textures without worrying about foods melding together. At an outdoor gathering with close family, I filled the center petal with a fresh seven-layer dip made with end-of-summer tomatoes and hot peppers from my brother’s garden. I filled the petals with tortilla chips and chopped vegetables. My family gobbled it up! I loved that I was able to give each family member a petal with a scoop of dip to avoid unnecessary double-dipping and hands touching. The server makes it easy to keep foods separate if you are concerned about cross-contamination such as with food allergens, sensitivities or preferences including nuts, gluten, dairy or meat. It allows hosts and hostesses to serve food that anyone can enjoy.

This serving dish is very simple to use, and easy to wash — just pop the individual petals into the dishwasher. Because of its unique shape and multiple pieces, I recommend keeping the box so it’s easier to stack and keep all of the components together.

The Bamboozle Petal Server is a versatile kitchen tool made with biodegradable and earth-friendly bamboo fiber. It’s great for any kind of gathering, whether with the people living in your household or a socially distanced gathering with friends or family.

Wild Rice Soup Tips

• This soup can easily be made with shredded chicken or turkey. For a meatless option, try adding drained and rinsed chickpeas at the end.
• To prep ahead for this recipe, you can chop the onion, carrots, celery and garlic so that all you have to do is dump the ingredients in your soup pot the day you want to cook wild rice soup.
• While I’m not a huge leftover lover, this soup does taste delicious in the days after it is initially cooked.
• You could easily freeze this soup for use at a later date.
• The tamari in this soup may seem a bit out of place, but it gives the soup a great savory depth of flavor. A little goes a long way here!

Turkey or Chicken Wild Rice Soup

Serves 6

Ingredients:

• 1 tablespoon garlic infused olive oil
• 3 large carrots, diced
• 2 celery stalks, diced
• ¼ cup dried chives
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• ½ teaspoon rubbed sage
• 5 cups vegetable broth
• 1 teaspoon tamari
• 1 cup wild rice, uncooked
• 2–3 cups shredded chicken or turkey OR one 14 oz can chickpeas, drained and rinsed
• 1 cup water

Instructions:

Heat a large pot over medium heat and add the garlic infused olive oil.

Add the carrots, celery, chives, salt and pepper. Allow to cook and soften for about 5 minutes.

Add the thyme, parsley, sage, broth, tamari and wild rice. Bring to a boil, then cover and reduce the heat to low. Allow to simmer for 30 minutes.

Add the turkey, chicken or chickpeas and cup of water and allow to simmer uncovered for 5 to 10 minutes.

I created these Cookie Dough Snack Bites with the goal of having something safe and sweet on hand that is also packed with protein, fiber, healthy fat and any other nutrients I could fit into the mix.

Cookie Dough Snack Bites

Ingredients

• 1 15-ounce can chickpeas, drained and rinsed
• ⅔ cup quinoa flour
• ¼ cup peanut butter
• 2 tablespoons maple syrup
• ⅓ cup hemp seeds
• ½ cup rolled oats
• 1 teaspoon vanilla extract
• ¼ teaspoon salt
• ¼ teaspoon cinnamon
• 1 to 2 tablespoons of water
• ⅓ cup dairy-free chocolate chips

Instructions

Heat oven to 300°F. Spread all of the flour on a cookie sheet and bake, stirring every two minutes until the flour reaches 165°F, about 5 minutes. Keep a close eye on the quinoa flour so that it does not burn. Once flour is heat-treated, let it sit to cool. Once cooled, measure ⅓ cup.

Combine ⅓ cup flour and all other ingredients (minus the chocolate chips) in a food processor. Pulse to combine until the mixture forms a dough. If the mixture is too crumbly, add more water 1 tablespoon at a time until the mixture is doughy and sticks together.

Remove mixture from processor and stir in the chocolate chips by hand.

Roll the cookie dough bites into 14 to 16 bites and place on a parchment or wax-paper lined plate or small cookie sheet. Store in the refrigerator or freezer for at least 30 minutes prior to consuming. This will allow them to harden up a little.

You can store these in a sealed container in the refrigerator for about 5 to 7 days.

You can store the bites in the freezer for longer.

Cooking Notes:

• Heat treating extra flour (⅔ cup instead of ⅓ cup) will ensure you have enough in case some flour gets stuck to the pan. Do not scrape any flour that gets stuck to use in the recipe.

For serving, you can put the burger on a bun or serve on a bed of your favorite greens – the choice is yours and both options are equally delish!

Salmon Burgers

Ingredients

• 12–14 oz cooked or canned salmon
• 2 eggs
• ½ cup gluten free breadcrumbs (or regular breadcrumbs)
• 1 teaspoon salt (reduce to ¼ teaspoon or to taste if using canned salmon)
• ¼ cup chives
• Juice of half a lemon
• 1 tablespoon garlic infused olive oil (or regular olive oil)

Instructions

Flake the salmon. If using canned salmon, remove any bones or skin. In a large bowl, combine salmon, eggs, breadcrumbs, salt, chives and lemon. Form into 4 patties.

Heat olive oil over medium heat in a large nonstick skillet. Cook the burgers for about 5 minutes on each side or until browned and slightly crisp.

Serve on top of a delicious bed of greens or your favorite bun!

Beet Berry Smoothie

Serves 1

Ingredients

• 2 clementines, peeled
• ½ cup frozen berries
• ½ frozen banana
• 1 small red beet, raw, peeled and chopped
• 1 date
• 1 tablespoon walnuts
• 1 cup unsweetened vanilla almond milk (or milk of choice)
• 1 scoop vanilla protein powder (optional)

Instructions

1. Combine all ingredients in a blender and blend until smooth.

Recipe Notes:

• I used clementines because I had them on hand, but you can use half an orange if that’s the citrus you have on hand.
• My favorite berries are strawberries and raspberries, but if you have other berries on hand like blueberries or blackberries give them a try.
• The frozen banana gives the smoothie its creamy texture. If you aren’t a banana fan, don’t worry because you can’t taste it at all!

Broccoli Pizza Crust

Ingredients

• 1 lb head of broccoli, about 7 ½ to 8 cups broccoli florets
• 2 eggs
• 1 tablespoon garlic infused olive oil
• 1 tablespoon ground oats
• 1 tablespoon oregano
• ¼ teaspoon sea salt
• ⅛ teaspoon black pepper

Instructions

Preheat the oven to 425°F. Line a baking sheet with parchment paper or a silicone baking mat.

Chop the broccoli into florets and place in a food processor until the texture is like rice. You will want to have about 2 ½ to 3 cups after processing.

To steam the broccoli, place about ⅓ cup of water in a saucepan and heat it until it steams. Add the broccoli, cover and turn off the heat. Allow to steam for about 5 minutes. Strain the broccoli from the water and squeeze it in a clean towel, paper towel or nut milk bag to remove any excess water. This step is very important!

In a large bowl, combine the eggs, oil, oat flour, oregano, salt and pepper. Mix in the broccoli until well combined.

Spread the mixture into two round crusts that are about ¼-to ⅓-inch thick. Bake for 15 to 20 minutes or until the edges are slightly brown and dry.

Remove the pan with the crusts from the oven and allow the crusts to cool for about 10 minutes. Then, top with desired toppings. Bake for about 8 minutes or until your toppings are just the way you like them.

Broccoli Crust Pizza Tips

• When time is short, use pre-cut broccoli florets.
• Oat flour is simple to make, just grind oats in a food processor. You can also purchase oats already ground into flour as oat flour.
• To prevent the crust from sticking to the pan and to allow the crust to be removed from the pan without breaking, allow the crust to cool on the pan prior to adding toppings and baking again — 10 minutes should do the trick!
• For the best presentation, try not to load too many toppings on the pizza. This will prevent it from being soggy or heavy, which will cause it to break.

Here is the truth (at least for me) about being a distance dietetics student.

Your Schedule Is Really Flexible

This really is the best benefit! I love that if I have some extra time, I can work ahead. Or, if I have my work completed and I've turned in my assignments, I don't have to just "go to class anyway" because that's what my course schedule says I have to do. There is no attendance requirement, and I basically can do my schoolwork in my jammies. This flexibility has allowed me to go to school while also working part time, volunteering for organizations outside of school, participating in a singing group, continuing blogging, teaching group fitness and traveling. The flexibility also has allowed many of my classmates to maintain full-time jobs and raise children while working to become RDNs.

You Don't Have to Worry about Packing Lunch

This may seem like a weird benefit, but when I was in the working world I almost always ate breakfast and lunch (and sometimes even dinner) at my desk, in a meeting or on the run. Now, I really enjoy preparing what I want for a meal and eating it at my own table

It Can Feel Lonely and Isolating

While I completely love my journey to becoming an RDN, I'd be lying if I didn't tell you about the tough times. There are many days when it feels like "I'm the only one out there." This feeling creeps in when things get really busy, such as before a test or when a lot of projects are due at the same time. It's difficult not being able to commiserate with classmates, meet for study groups and discuss what we are learning. Luckily, I have a few reasons to leave the house: I nanny in the afternoons, take my dog for walks, go to the gym and meet up with friends.

You Are Your Own Teacher

Well, kind of. With each course you take, there is a professor assigned to you. Some are really great and respond to your questions right away (I've been known to be quite the question-asker), offer office hours, will meet with you in person if you live in the same area, and will really help you master the material. However, other professors (and my experience with this has mostly been in prerequisite classes, not nutrition classes) simply provide a syllabus, a PowerPoint and a list of assignments and tests. The class ends up consisting of a lot of reading, searching for videos that give a deeper explanation of the topic and chatting with other students who are just as confused as you are.

You Must Be Self-Motivated

If you are the type of person who does not work well on your own, needs constant support from others and must be pushed in order to succeed, then being a distance student may not be the best choice for you. Classes are not in real-time. They mostly are presented as PowerPoints that occasionally have audio and sometimes video. You have to complete reading assignments on your own. Most classes have a discussion board, and students are required to post thoughtful responses to prompts and responding to peers is mandatory.

You Have a Chance to Differentiate Yourself

The good thing is, I have been told by professionals in the nutrition field (and others) that completing a non-traditional program can be a plus. This kind of learning requires individuals to piece together several parts of the puzzle on their own, and truly demonstrates something outstanding that will set them apart when applying for internships and jobs down the road.

But making the decision to pursue the nutrition- and science-based education required to be an RDN was just the first step. Next, I had to figure out which type of dietetics program was best for me. ACEND — the Accreditation Council for Education in Nutrition and Dietetics (the accrediting agency for the Academy of Nutrition and Dietetics) — publishes an online list of dietetics programs. These programs are divided into two categories: coordinated and didactic.

Coordinated Programs in Dietetics vs. Didactic Programs in Dietetics

In a coordinated program, your coursework and internship are combined. I believe many of these programs are two to 2½ years long and they are pretty competitive to get into.

In a didactic program, you must apply for a dietetic internship after completing the coursework. The coursework and the internship are separate and applications are independent of each other.

Another Option: Distance Dietetics Programs

In a perfect world, I would have chosen to attend a coordinated program. In the real world, I knew that I had a few things to consider. For instance, my husband was about to apply to residency programs all over the country, but I didn't want to wait until he had completed school to go back. This pointed me toward a subset of didactic programs called distance dietetics programs, or DDP. In a DDP, you complete your coursework remotely. It's is a great option for me because I can complete the program from anywhere and the flexible school hours allow me to work part-time.

As of right now, there are only three DDPs in the country. To pick the one that was best for me, I considered curriculum and prerequisites (I was a music major, so I had a lot of prereqs to take!). I contacted faculty and weighed the tuition costs. I even made a spreadsheet with notes about each school's DPD.

After carefully weighing all my options, I chose the program at the University of Northern Colorado. It felt like the perfect fit. If you're considering continuing your education in dietetics, I recommend investigating the DDP option.