10 Tips for Navigating the Best Care for a Herniated Disc

February 18, 2019 Wellness

10 Tips for Navigating the Best Care for a Herniated Disc

It took me 5 months to figure out that my daily pain was being caused by a herniated disc and what I needed to do to fix it. To help this NOT happen to you, here's my story plus 10 tips for navigating the best health care for a herniated disc.

My herniated disc journey began in February 2018, before I had a clue that I had any type of problem. At a normal workout I decided to do a set of back extensions on the apparatus where you tuck your feet in and raise your torso. I hadn't done this exercise in a while but decided that day I wanted to do something to strengthen my lower back. The next day however, I woke up and my back and left hamstring were in noticeable pain. As many regular exercisers often think, I thought I had simply strained a muscle and needed to stretch and rest it. The weird thing is that the pain didn't seem to match the action that I thought had caused it. It REALLY didn't make sense that my hamstring was also hurting badly. It took a couple of weeks to feel better and I returned to my normal routine.

Tip 1: If your pain doesn't match the offense, get a professional opinion.

At the beginning of June our family returned from our vacation in Utah on a lengthy, 5 hour flight. When I got home, my hamstrings felt really stiff, so I foam rolled them and went to bed. The next morning I woke up to significant back and hamstring pain. I didn't connect any dots yet but after a couple of weeks the pain subsided. The month of June was filled with a lot of sitting, as I studied and took the ACSM Personal Trainer certification exam and also did some crazy traveling with LOTS of sittings for a friend's funeral. My body was not quite right this whole time, but I still wasn't thinking something was really wrong.

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February 7, 2019 Easy Dinner Recipes

Dinner Ideas for Two with ALDI

Planning a special night at home? Look no further than these simple, yet elegant, dinner ideas for two that encourage being together over being perfect.

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This post is sponsored by ALDI. I am honored to work with them.

Valentine’s Day is kind of a funny holiday. Some see it as a wonderful reason to celebrate love and others don’t like being forced to do so. There’s also the rise of “Galentine’s” and just celebrating with friends, which I am here for.

Me and Coach have never been hard-core Valentiners. I do love celebrating holidays (as in, I even love Flag Day) but now that we have our boys, the idea of this holiday being all romantic is a little far fetched. So, I embrace the fun of it and make a fun family dinner of heart-shaped empanadas and some kind of chocolate dessert.

However, Valentine’s Day does remind me how important and wonderful a nice dinner can be. In the rush of life, I don’t often take the time to plan a “Menu” for a special dinner with my man. There have been nights where Brian and I put the kids to bed as early as we possibly can, and then go to work making a dinner just for us. We eat late, but it’s really fun. Having fun is such an important ingredient for a healthy relationship. Sometimes it takes work to have fun, which sounds so counterintuitive, but it’s always worth it.

So, if you’re here looking for dinner ideas for two, then I encourage you to also consider these ideas:

Give your friend or significant other the gift of your focus as well as yummy food.
Put phones in another room while you enjoy your meal.
Focus less on doing the “perfect” thing and more on being together.

To help us all out, I’m partnering with ALDI to put together some dinner ideas for two. Consider this like a running list of good ideas to pull out any night you are looking to cook something special at home, Valentine’s Day or not. Here’s the thing though: it can’t break the bank. If I’m going to drop a bunch of money on a meal, I’ll be honest, I’d rather someone else be cooking and cleaning. So yes, I want something special to cook at home, but it can’t cost as much as a meal out.

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January 31, 2019 Featured

Defining Your Own Healthy

What does healthy mean to you?

Really, take a minute to think about this question.

Are you letting someone or something define healthy for you? Is that the right definition for YOU?

It's actually much harder than you may think, because the term “health” has many facets. As an official definition, health is a state of complete and utter well-being. Notice it doesn't say you weigh a certain weight, have a certain body fat percentage, eat a certain way, or exercise a certain amount. It actually encompasses so. Much. More.

Yes, there are certainly physical standards that science and medicine have proven to have a connection to better health; there's no denying that. But what I'm really talking about here is the wholeness of your being that yes, includes physical health, but also the quality of your relationships, the balancing of stress-inducing events with rest-providing activities, emotional selfcare, and mental attentiveness.

Social media can have a big influence on how we define our personal health and the inner dialogue we have with ourselves about it. This day in age, people are so exposed and overwhelmed with the stresses that social media brings. It can take a toll on happiness if we allow it or use it as the standard to judge personal progress. Everyone wants to look a certain way, act a certain way, live a certain lifestyle, and much, much more. The reality of it all is nothing is perfect behind the curtains. People may “look” like they’re healthy or making good choices all the time, but the pictures they post don't tell the whole story.

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January 27, 2019 Jenna on TV

Healthy Lunch Ideas

Whether you are experienced or not at bringing your lunch, you might need to rethink your Monday-Friday situation. I've got you covered with tips and healthy lunch ideas that are also quick and easy.

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In my Make Healthy Easy philosophy, lunch should be an easy slam dunk for healthy eating. For most adults, they are in somewhat of a similar routine Monday through Friday and therefore there's a great opportunity to get into a healthy lunch rhythm too. But as we all know, it doesn't always go down that smoothly. Unexpected meetings, emergencies, travel, deadlines, lack of planning, empty fridge, and kids can make it difficult to execute a healthy lunch.

I get it, trust me! But again, I think with some mental reframing, a little preparation, and quick healthy lunch ideas, you can begin to change your situation to, in fact, making a slam dunk for your health.

Rethinking How you Think About Lunch

First, let's talk about the mental reframing. For a lot of working folks (and stay at home people too), they let lunch just happen to them. Perhaps it's not habit to plan for their lunch or it feels like just one more thing to-do in a day full of more important to-do's.

Guys, I challenge you to think about your lunch as an important component to your success in the day! From an energy perspective, you probably need some fuel to boost you into a productive afternoon. We all know what it feels like to be hangry or to have an energy crash so deep you just want to go to sleep. That's what you can prevent; a healthy lunch can do that for you.

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January 19, 2019 Fall Recipes

Avocado Kale Salad

Raw kale is quickly transformed in to a delicious, fresh salad by adding creamy avocados and sweet balsamic vinegar to the party. Try this easy Avocado Kale Salad and you'll have everyone shouting "Kale Yes!"

This post was originally published in 2015 and was updated in January 2019.

Kale has become so trendy in the past 5 years. I personally think it's awesome when a vegetable of all things because important in pop culture. When Beyonce has you on a t-shirt, you (the vegetable, that is) know you've made it.

I have come to really love eating kale and using it in my smoothies. Buuuttttt, it's not like I just pull out a big 'ol leaf of raw kale from the fridge and eat it straight. Um, no thanks.

I actually didn't really know I liked raw kale until I discovered the famous avocado rubbed salad at The Present Moment Cafe in St. Augustine circa 2010. (If you ever go there, order this salad.) Holy moly, it was kale magic! There's just something special about when kale and avocado get together.

So I set to work coming up with my at-home version and I'm sharing it with you today. WHENEVER I have raw kale and avocado at home I make this salad for lunch. It takes less than 5 minutes to make and is so stinkin delicious.

There are a couple of tricks to making this salad a success.

First, prep the kale by ripping the leaves off the stalk. I do not like stalks in my kale salad because they make chewing a bit of a chore. They are perfect, however, for smoothies so save them for that. You can use any type of kale for this recipe. In these pictures you will see both curly and dinosaur kale.

The next trick is to chop up the kale finely, like little ribbons. This knife skill is technically called chiffonade, so do that if you know the term. This helps to reduce the "pow" of bitterness that some kale has. PSA friends, if you do not own a good wood cutting board and big ole chef knife, you're not living your best life in the kitchen. My two favorite knife brands are Global and Shun. I know they are pricey, but it's so worth it. Add it to your next holiday wish list. You're future self will thank me. =)

Second, add any type of toasted nut you like. I think the texture difference of creamy avocado, crisp kale and crunchy nuts really makes this salad appealing.

Lastly, "massaging" the kale with avocado is really important. It helps tenderize the leaves so don't skimp on this part. Get in there and rub for a good 2-3 minutes.

The drizzle on top of this salad is a store-bought balsamic reduction. You can find these in almost any grocery store now in the vinegar section. Here is what it looks like on Amazon, where you can also buy it.

This recipe is super simple to make but it also looks impressive. Ergo, it makes a great salad to bring to a party or dinner gathering. Pin this Avocado Kale Salad to save for such an occasion.

Raw kale is quickly transformed in to a delicious, fresh salad by adding creamy avocados and sweet balsamic vinegar to the party. Try this easy Avocado Kale Salad and you’ll have everyone shouting “Kale Yes!”

Recipe

Avocado Kale Salad

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Author: Jenna Braddock, RD
Total Time: 8 minutes
Yield: 2 -4 1x

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Description

Ingredients

Units Scale

1 large bunch fresh kale (any type)
1 ripe, soft Hass avocado
3 tablespoons Balsamic Vinegar reduction
½ cup toasted nut of choice, roughly chopped (I like pine nuts or walnuts)
Pinch of sea salt (optional)

Cook Mode Prevent your screen from going dark

Instructions

Strip the kale leaves off of the stalk. Use stalks in juices, smoothies or compost.
Line up kale leaves on top of each other as best you can on a large cutting board. Cut leaves into thin ribbons, about ¼" wide. Place kale ribbons in a large mixing bowl.
Split avocado in half, discard pit, and scoop flesh out onto chopped kale. Using your fingers, massage and rub avocado into the kale for a few minutes so that it’s completely coated and tenderized. It's ok to leave some avocado in chunks.
Top avocado kale with chopped nuts of choice and sprinkle with salt.
Drizzle balsamic reduction over the top of the salad. Serve and enjoy!

Prep Time: 8 minutes

I hope you enjoy this salad!

Kale Fields Forever,

December 29, 2018 Lifestyle

2018 Recap - Scars & Glory

Hindsight is 20/20.

The past couple of weeks I have been mulling over the events of 2018 looking for themes or lessons that would help me process the year. Reflection is really important for gaining clarity from past experiences and creating direction for where you want to go in the future.

It's been good for me to think through the past 12 months and I want to share with you my 2018 recap. I share this partly because I want you to know what some of the currents of my life have been and the lessons I've learned in 2018 that impact my work on Make Healthy Easy, but I also share it because it's just therapeutic to write it and get it out of my head. Perhaps something I've experienced resonates with you or you have something encouraging to share with me.

https://www.instagram.com/p/BmO78k2FScj/

I chose the words "scars" and "glory" for 2018 because this is what I feel like I was left with after this year. I have experienced some pretty big lows this year as well as some fantastic highs. Interestingly, many happened simultaneously, which is both confusing and pretty cool. When I use the word "glory" I am referring to the definition: magnificence or great beauty. This is something that I am learning through my life: scars and glory often go together. Here's what I mean.

My first "scar" of the year came on my birthday, January 9th, when I found out that one of our favorite former football players and current coach had suddenly passed away. He collapsed during a rec football game, became unconscious, and died on the way to the hospital. He was in his mid 20's. That night literally went from happiness and joy (i.e. "let's eat cake!") to the deepest of sorrows. I remember the moment of finally being home alone after learning the news, kids in bed, and letting it sink in. My heart fully broke and I cried one of those deep, aching cries that takes you to your knees. It brings tears to my eyes to this day, almost a year later, when I think about not having him in our lives.

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December 2, 2018 Chicken & Turkey

Sausage & Quinoa Stuffed Zucchini

Sun-dried tomatoes, lean sausage and cheddar jazz up the quinoa based filling for this delicious stuffed zucchini dish. It will have even quinoa-haters thinking twice.

This stuffed zucchini recipe has been a favorite of mine for a long time. Why? See, I love quinoa, and my boys will sort of eat it too. But Coach, he just doesn't care for it. (sniff sniff) So we have a conversation from time to time that involves me going through a list of quinoa options with him to see if he's interested.

"Would you eat it like this? What about with this?" etc. etc. But it never really gets us anywhere.

Fortunately, I am not faint of heart and I have persevered through many years of quinoa attempts. Today, I am proud to report that this is THE recipe that has him saying, "now, I'll eat quinoa like that."

SCORE!

When I create recipes for my family (i.e. we actually eat it on a regular basis), I try to bring in an ingredient that everyone likes, all while sneaking in as many veggies as possible. This dish brings together bold flavor by using Cabot Legacy Cheddar, sun dried tomatoes, and lean sausage. (We've been blessed with a good friend who hunts and provides us with an ample stash of venison sausage.) It's then all stuffed into a vegetable, upping the nutrition factor.

The filling for this stuffed zucchini recipe can be made ahead of time and frozen, making it quick to assemble for a weeknight dinner. It's also delicious enough to be the highlight of your Sunday supper.

Cabot cheddar cheese is one of my favorites. If you haven't tried their Legacy Cheddars, you are missing out. They are seriously THE MOST delicious cheeses.

For my vegetarian friends, it's easy to adapt this recipe by omitting the sausage. For vegan friends, also omit the cheese (and maybe add nutritional yeast). It will still be delicious.

A helpful tool for this recipe is a melon baller to scoop out the zucchini. Do this gently as it's easy to cut through the bottom of your boats.

I hope you enjoy this recipe. Please pin it or leave me a comment about what you think and if you plan to try it.

Recipe

December 1, 2018 Featured

2018 Christmas Gift Guide

Looking for something unique and special this holiday? I've put together a short, but very sweet list of my favorites from 2018 to make up my Christmas Gift Guide. Seriously check out these perfect finds for that special person in your life.

This post contains affiliate links that help support Make Healthy Easy to continue on. Thanks for shopping with brands that I support.

Hope Planner

Guys, I am a serious paper planner person. I need something real, not digital, in my hands to keep track of my life, and I'm real picky about what kind of planner that is. Just recently I met a local St. Augustinian who created my dream planner, The Hope Planner. It's not only a customizable planner, it's also a journal and devotional. It's absolutely genius, and beautiful. I love that you can be reminded of the bible verse you read and what you prayed every time you check what's going on in your day. This is THE perfect gift for the person who likes their planner, their Bible, and their journal.

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November 22, 2018 Appetizer Recipes

Roasted Okra with Smoky Red Pepper Ricotta

Elevate your appetizer or side dish scene with this sophisticated, yet simple to prepare, okra appetizer.

Okra is the unsung hero of vegetables. At least this is how I feel about it.

Most people are only familiar with fried okra or okra in gumbo. While both of these dishes are delectable, it's only the beginning of what this power veggie has to offer.

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November 15, 2018 Featured

Healthy Holiday Food Hacks

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The holidays are here and I'm so freaking excited!! With our boys now bigger boys, and not toddlers, there are so many fun things we can do together, including staying out just a little later when needed. 😉

This holiday will be unique for us because I am having back surgery on November 30th. I'm not 100% sure what recovery is going to look like yet, but I am planning for a lower key December for sure. Nonetheless, I know I will need, probably like you, some healthy holiday food hacks to help survive the wave of indulgences the holidays crash upon us.

Recently on First Coast Living I worked on behalf of some wonderful clients to share some very helpful healthy holiday eatings hacks.

Healthy Holiday Food Hacks with Jenna Braddock

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October 24, 2018 Featured

Things I'm trying

This year I’ve tried some new products in food, supplements, jewelry, and fashion. Some I have loved, some I just liked, and other were not winners, for me. Here’s a list of things I'm trying out and whether or not I recommend you do too.

_{This post contains affiliate links and is partially sponsored by Koochikoo Lollipops who sent me free samples. The majority of these products I bought with my own money to test out unbiased}

Rothy's Shoes

Rothy's are women's shoes, flats to be specific, that are made from recycled water bottles. I immediately loved the eco-friendliness of them, but I really was after finding a comfortable, stylish flat. After seeing this ad pop up a few times, I messaged a friend I thought had a pair. She immediately sang their praises and told me I must try them.

Why was I so hesitant? Well, they are pricey my friends. $120 pricey. She offered me a coupon (which I will offer to you too) so that helped, but they are still no cheap chicken.

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October 17, 2018 Featured

Dietitian Picks at ALDI: Volume 2

It’s been 4 years since I wrote my first Dietitian Picks at ALDI post. While I’ve had the privilege of working with ALDI and even visiting their headquarters, it’s my personal passion for the store that brings me to writing this post. I continue to personally shop at ALDI and keep finding more amazing products that become staples in my family’s eating.

Dietitian Picks at ALDI - the healthy foods you should be buying at ALDI

Get up to date by reading the first posts in my ALDI series:

How to Shop at ALDI

Dietitian Picks at ALDI

ALDI Test Kitchen

Over the years I’ve had many friends ask me what I buy at ALDI and even confess they just can’t get into shopping there. Guys, I get this. ALDI does take a little more work in that you bring your own bags and bag your own groceries. It can also be frustrating for new shoppers who don’t recognize any of ALDI’s store brands. But, and it’s a big BUT, you can save so much money, and that’s what you have to keep telling yourself.

I don’t shop exclusively at ALDI because there are a lot of products that I do like from other grocers. Currently, I’m hitting up ALDI about 2 times a month for my grocery shopping.

Without further ado, here’s my latest list of Dietitian Picks at ALDI as of October 2018. I included pictures of each product from the store, exactly how you will find it, the current price, and in the order it appears in ALDI. (Every ALDI store is layed out almost identically.)

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October 2, 2018 Featured

Should you take a Collagen Supplement?

Considering taking a collagen supplement? Here's what you need to know to decide if it's right for you.

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Considering taking a collagen supplement? Here's what you need to know about if it's right for you.

What is Collagen?

Collagen is a protein. In fact, it is the most abundant “extracellular matrix protein” in animal tissues (yes, humans count as animals). Our bodies are made up of trillions of tiny cells, and collagen lives in the spaces between to help hold them all together. Animals (and humans) create collagen in their cells out of amino acids. Our body can make some amino acids, but others we have to get from eating protein. Collagen is mostly made of the amino acids glycine, proline, hydroxyproline, and alanine, which are all amino acids that our body can make. We’re pretty awesome, I know. Despite our awesome collagen-making skills, many people wonder if they should eat foods high in collagen or take collagen supplements too.

Digestion and Absorption

This might get a little geeky, but I’ll do my best to explain. Maybe we should break this up into “food” and “supplements”.

Collagen in Food

Remember, amino acids are the building blocks of protein. All of the proteins that we eat have to be digested into amino acids (or little chains of amino acids) before our body can absorb them. This digestion process begins in the stomach thanks to our stomach acid. After that, the protein gets broken down little by little as it travels through your digestive system until all that is left is amino acids (or little chains of amino acids). Collagen is broken down into glycine, proline, and hydroxyproline, like we said before. Our bodies absorb these amino acids (or little chains) into our blood, and we can use them for several different things in the body. Remember, they’re building blocks so they don’t have to be used to make collagen.

Examples of collagen containing foods:

Food	Collagen Content (mg/g)
Broiled eel	55.3
Beef tendon	49.8
Chicken sternum cartilage	40
Pork chitterlings	30.8
Salmon (with skin)	24.1
Chicken gizzard	23.2
Chicken drumstick	19.9
Boiled and dried baby sardines	19.2
Yellowtail fish (with skin)	16.2
Chicken thigh	15.6
Chicken wing tip	15.5
Squid	13.8
Sierra (with skin)	12.8
Shrimp	11.5
Ham	11.2
Short-neck clam	11
Chicken liver	8.6
Tuna	5.7

Bone broth is a popular collagen-containing food. Bone broth is made by soaking bone in boiling water, which extracts the collagen from the bone. Due to the heat, collagen is converted into gelatin. The gelatin is what makes the broth slightly thicker than water. The gelatin content of bone broths may vary depending on the type of bone use and the length of time soaked in the water. Bone broths may be popular among collagen consumers because they are concentrated sources of gelatin that are easy to consume.

Collagen Supplements

Collagen supplements are basically “predigested collagen”. The little amino acids (glycine, proline, and hydroxyproline) are encapsulated in a pill or powder and your body doesn’t have to go through the same protein digestion process. There are a few different types of collagen supplements on the market.

Collagen peptides - These supplements contain those powerful amino acid chains (peptides) that are found in collagen.

Hydrolyzed collagen - Hydrolyzed collagen is basically the same as collagen peptides. The word “hydrolyzed” means broken down by a chemical reaction with water.

Gelatin - Remember, gelatin is derived from collagen by adding heat.

Multi-collagen - You might see collagen supplements that contain a combination of type I, type II, and type III collagen. There are actually 16 types of collagen, but most of the collagen in the body consists of type I, II, and III, which might be whythey are sold as supplements. Type I, II, and III are also the most fibrous. Type I are found in tendons, type II are found in in cartilage, and type III are found in connective tissues.

You’ll find collagen supplements in a scoopable powder, capsules and single serve pouches. These are just a matter of what type you prefer to ingest. If you go the capsule route, you will likely need to take a bunch to get a similar amount to the scoopable version.

What does the research say?

It seems like researchers have been studying the health effects of collagen consumption a lot in the past few years. Several positive outcomes have been identified that I will summarize below.

Skin

There appears to be a connection between collagen consumption and skin health, and this is probably the most well known reason for taking it. In fact, most of the research I have found on collagen published in the last few years relates to skin health.

In one study, specific collagen peptides (little amino acid groups we talked about) improved skin moisture, facial skin conditions, elasticity, wrinkles, roughness, and even prevented collagen breakdown in the skin (Asserin)(Inoue)(Koizumi). These improvements are likely linked to an increased synthesis of collagen, hyaluronic acid, and other related components in the skin. (Asserin) (Feng)(Haratake)(Hongdong). Some research has also found that collagen peptides may have sun-related anti-aging properties, and may improve skin tightness of aged skin (Fujii) (Hongdong). Collagen has also shown to be beneficial for dermatitis by inhibiting allergic inflammation (Hakuta). Lastly, low doses of collagen peptides have shown to increase skin hydration and reduce water loss on damaged skin (Jimbo).

Pressure Ulcers

Collagen peptide consumption, even in small doses, has helped facilitate pressure ulcer and scald wound healing. (Hideharu, Sugihara, Zhang) This supports its role in skin health and certainly in skin healing.

Bones and Joints

There is a body of weak, animal research suggesting collagen intake positively benefits joints and cartilage, and reduces inflammation in osteoarthritis. All of this research has been conducted on mice, so it’s not solid enough to completely translate over to humans.

However, some human studies have shown some promising results. One study found that athletic young adults with knee pain that took a specific collagen supplement experienced significant improvement of joint-pain compared to those who did not. (Zdzieblik). Overall, the evidence is not strong enough to make a solid recommendation on collagen for joint or bone issues, but it seems to be safe to test it out and see what happens.

Should I take collagen?

Here comes the big question that even I still have questions about. After reading about all of that great things that collagen has to offer, you might be thinking “yes, yes, and yes”. However, if you haven’t already started to look up some collagen supplements, I will tell you that these potential benefits come with a substantial price tag. The stuff is not cheap and you should consider if those dollars are best spent on this supplement or other whole food.

There is currently no recommended daily intake of collagen, which makes it hard to know if we are currently consuming too little, too much, or just enough. We know that our body makes collagen out of amino acids. We also know that collagen is only found naturally in animal products, and we can only get it in our diet from eating animal-based foods. Therefore, if you are a vegetarian, beginning a collagen supplement may be more important to you than a meat-eater since you consume less in your diet. Unfortunately, collagen is not vegan and therefore those following that eating style would want to avoid it altogether. There are collagen supplements marketed for vegans, but they do not actually contain collagen, rather ingredients that may support collagen synthesis in the body.

If you are someone who struggles to meet your general protein needs, a collagen supplement may be a helpful tool. Collagen supplements are often flavorless, dissolve easily and therefore easy to add to coffee or other foods and beverages for extra protein. This could also be helpful for individuals undergoing cancer treatment, or maybe even children that are picky eaters that often struggle to meet their protein goals.

Lastly, if you are struggling with a skin condition or joint pain and nothing else has worked, ask your healthcare provider about a collagen supplement. While research has not made firm conclusions about them on skin and joint health in humans, it may not hurt to try.

I have personally been experimenting with this collagen for the past 4-5 months and think it may be helping my knees have less discomfort when running. I add it to my coffee in the morning and like that I get a protein boost so easily. I have not seen a big difference in my skin or hair however, which I would really like. I also take breaks from buying it because of the price.

The brand of collagen that I take and recommend is Vital Proteins. I have been very happy with this product and think it’s a good one to start with if you want to give it a try.

Have you tried collagen or have a specific question about collagen? Leave a comment or question below and let me know.

Special thanks go to my fabulous dietetic intern, Alyssa Fernandez, who worked very hard on this article.

September 17, 2018 Appetizer Recipes

Vegan Refried Beans

One night, long ago, I had a hankering for refried beans at dinner. I often get these random food inspirations flying into my head during dinner prep.

These tacos would be even better if they had refried beans in them!

A thorough search through my pantry revealed there were no refried beans to be found. This is not surprising because I can't remember the last time I actually bought them.

Still determined to have refried beans with my dinner, I set out to make my own. And why not make them vegan refried beans, so some MHE readers on the vegetarian side of life can have a go-to recipe they can love too!

Refried Beans topped with cheese next to a plate of limes and avocado.

Winner, winner! Chicken (well, no chicken here) dinner!

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September 6, 2018 Easy Dinner Recipes

Vegetarian Beans and Rice Dinner

Feed your family a fast, nutritious & delicious meal with this quick Vegetarian Beans and Rice Dinner. It's sure to please everyone and is a great choice for the young athletes in your home.

This post is sponsored by Unilever as a part of the 2017 Agents of Change program.

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Recipe Video

Check out this video walking you through this recipe and the backstory:

Avoiding "Dinner Disasters"

Dinnertime can be such a disaster without a good plan.

At least this is the case in my life. Sometimes I literally can’t think of something I want to make for dinner and I pray all day that inspiration will come by 5pm. It rarely happens and I end up "throwing something together" that, well, doesn't always go over well . The other worst-case scenario is that because I don't have a dinner plan, eating out seems like the inevitable choice to ensure we actually eat something other than cereal (not that there's anything necessarily wrong with cereal for dinner). Both situations make me feel hurried and pressured around dinner instead of relaxed and enjoyable, which is what I want to be.

In my now 6 years of experience as a mom, and 5 years as a busy head coach's wife, I can see a "dinner disaster" coming a mile away (AKA by 9 am). I don't like to admit it, but I am fully aware of the situation and wonder why I didn't just take the few minutes to plan ahead.

I can only imagine that many other families, especially those who have athletes in the mix, experience some of these same challenges around dinner. In my counseling practice, I often hear things like:

I just don't have time to cook between school and practice.

Everyone likes different things for dinner.

My teen athlete needs so much food. It's expensive.

I am so hungry by dinnertime.

I totally get it and I want to help us all.

This year I am one of Unilever's Agents of Change, a program where they partner with dietitians doing unique work. I am so honored to be a part of this group of dietitians who are making a difference.

From the start of our partnership, I knew I wanted to focus on sports nutrition. More specifically, I wanted to develop solutions for teen athletes and their parents to make nutritious eating easier because of everything I shared above. Everyone could agree this is an important area of focus and can make a real difference. And thus, our partnership, and this Vegetarian Beans and Rice Dinner recipe, was born.

Easy Dinner Formula

I've decided Knorr® Sides can be a true lifesaver for preventing dinner disasters. It's always in your pantry ready to go, it's affordable, totally delicious and easily becomes a part of a balanced meal. It can provide a good source of protein and at least ½ cup vegetables per servings, which can provide nutrients such as vitamin C, vitamin A, potassium and fiber.

The Knorr® meal technique is brilliant and so easy to make happen in just three simple steps:

ingredients for vegetarian rice and beans dinner

Knorr® Sides + Lean Protein + Fresh Veggies = Main Meal

I also really like how Knorr® Sides have all the seasonings already added in. You know your meal is going to taste good, which for most teens, is the most important factor. For the record, if you don't have the garlic, tomato paste or stock on hand to use in the beans, you are going to be OK because the yellow rice has so much flavor built in. That's a time and stress saver if you are really in a pinch.

Baked Plantains

And let's talk about plantains real quick. Plantains are perhaps becoming one of my favorite foods on the planet. They are so delicious and fortunately nutritious too. I like how they add a serving fruit to this meal and also help with the fullness factor, something many teen athletes need from dinner.

Sweet plantains, or maduros, are often fried to give them their delicious flavor. Baked plantains are a great way to enjoy them on a regular basis at home, especially on busy nights. It's a great addition to make this Vegetarian Rice and Beans Dinner hearty and satisfying.

You'll likely find plantains on the green side in the grocery store. Buy them and store them on the counter until they turn yellow with brown spots. Yes, unlike bananas, you want plantains to be brown to get them sweet.

Recipe

This recipe has really become a lifesaver for me in preventing "dinnertime disaster." It is also a huge hit in our family, giving it the coveted honor of:

I hope this easy Vegetarian Rice and Beans Dinner also helps you feed your family a delicious, nutritious meal that everyone enjoys.

September 2, 2018 Featured

Back to School Lunch Ideas

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Poof!

That's what I feel like has happened with the month of August.

Poof! It's gone.

Here we are, the beginning of September, and so much has happened.

(I'll get to the Back to School Lunch Ideas in just a sec.)

The boys have been in school for 3 whole weeks now. It already feels like an eternity. We had such a fun summer and my oldest is having a HARD time getting excited about school. He's told me many times that he just wants to stay home and do things with me. Sweet, but ain't happening. We then had the talk about just how long he would be in school: till he was 24, because you know, grad school. =)

Here's the pre-school-starting-excitement (thanks to a photo shoot at our church) that unfortunately, hasn't last.

Jenna's two boys sitting on the floor smiling as confetti falls on them.

Football-wise, we are in week 3 of the regular season. I can't believe that, really. It took me a week to get back into the football rhythm but we are in the groove now. We won our first game, a squeaker, 14-13. It was a defensive battle to say the least. Our 2nd game was a heart-breaking loss. There's so much I could say about that, but I'm saving it for a Married to Football post.

Here's a pic from our first pre-season game, which started rather rainy.

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August 29, 2018 Featured

Crunchy Frozen Yogurt Snack Bites

Crunch Frozen Yogurt Snack Bites stacked on a plate.

This post is sponsored by Unilever as part of their Agents of Change Program.

I have to admit that snack time can get a little monotonous in our household. I typically use yogurt as our go-to afternoon snack because it’s easy, delicious and nutritious. However, I’ve been noticing that Team Braddock gets bored of a straight-up yogurt cup every day. To keep snack time interesting and fun I created these Crunchy Frozen Yogurt Snack Bites and it seems to be solving my boredom-with-yogurt problem.

A child's hand taking a yogurt snack bite from the plate

When I think about tips and tricks I’ve used to encourage healthy eating with my boys, I realize that changing the shape or presentation of a healthy food is a great way to re-spark interest. In this Crunchy Frozen Yogurt Snack Bites recipe, I simply used this silicone bottom ice cube tray and filled it with 3 ingredients (4, if you add fruit to the yogurt).

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July 27, 2018 Chicken & Turkey

Sheet Pan Lemon Chicken

If I had a dollar for every time someone asked me about meal plans I would be rolling in the Benjamins, or rather, the Washingtons.

Meal planning is something we ALL struggle with, myself included. It takes practice and the ability to tweak to the many changes that occur in a week's time. However, I know for sure that it helps tremendously in eating well.

Think about the last time you meal planned for a week and executed it. Was it not the best thing ever? The week goes so much smoother with a plan, of any type!

Fortunately, one of my friends and colleagues, Toby Amidor, has just come out with a new book that is incredibly helpful for getting started in meal planning: Smart Meal Prep for Beginners.

The cover of Smart Meal Prep for Beginners by Toby Amidor, MS, RD, CDN

Toby let me review of copy of her new book and I loved it. It will help you begin to meal plan starting with an easy, low intensity plan of 1 breakfast and 2 lunches. Then, she guides you through a plan of 1 breakfast and 3 lunches and dinner. By the end of the process, you will be successfully planning and prepping 2 breakfasts, 3 lunches, 3 dinners and 1 snack. Each meal plan includes a grocery list, equipment list, and a step-by-step prep guide.

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July 23, 2018 Appetizer Recipes

Boozy Blueberry Bacon Bites

Disclosure: This post was made in partnership with the US Highbush Blueberry Council.

Football is coming. I can almost smell it. (If you really want to know, I’ll tell you how football smells.)

It’s currently the end of July and for our family, it’s the calm before the storm. In just a week our life will change from lazy summer days to full force football mode. This year, I’m particularly excited and ready for it!

Perhaps one of the reasons my enthusiasm is building is this gluten-free Boozy Blueberry Bacon Bite recipe I developed for my wonderful clients at the US Highbush Blueberry Council. They challenged me to create a better-for-you, delicious tailgating themed recipe with blueberries.

Boozy Blueberry Bacon Bites next to a bowl of blueberries

When I think tailgating, I think pork, I think booze (sorry mom), and I think big, bold flavors. Fortunately, blueberries are so versatile that their sweet-tart flavor can go with almost anything. Blueberries are not only bursting with flavor, but also a healthful goodness. At only 80 calories per cup, they’re also a good source of fiber and vitamin C.

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July 15, 2018 Featured

Easy No Bake Blueberry Coconut Energy Balls Recipe

These delicious Blueberry Coconut Energy Balls are packed with nutrients and healthy fat to keep you satisfied.

Snack time sometimes needs a remake in our house. We can get in such a rut and eventually, certain young members of Team Braddock revolt against the typically healthy options.

To help with this, I created these Blueberry Coconut Energy Balls.

Check out my other energy ball recipes like these No Bake Pumpkin Snack Balls and Gluten Free Monster Cookie Balls.

Blueberry Coconut Energy Balls in a bowl

I really love a snack with healthy fats in them, especially in the morning. I just need the satiating fat to tide me over and help control my appetite all day. Plus, my boys need it too or they are hungry in 30 minutes. These snack Blueberry Coconut Energy balls have unsweetened coconut flakes and almond butter to nip hunger in the bud.

I also love that that these Blueberry Coconut Energy Balls include fruit in them in the form of dried blueberries. Have you ever tried dried blueberries? If not, you really need to. They are incredibly delicious and full of great nutrition. I always have some in my pantry. They are great when you're craving a sweet treat.

Feel Good Ingredients

There are only a handful of simple ingredients needed to make this perfect snack:

Dried blueberries -Being high in antioxidants makes them a great addition to this delicious snack.
Pitted dried Medjool dates
Almonds
Unsweetened coconut
Hemp seeds (optional) - These are a good source of protein and fiber.
Almond butter (this brand contains 6 grams of protein in 2 tablespoons)
Cinnamon

(measurements can be found below in the recipe card.)

Someone taking a Blueberry Coconut Energy Ball from a bowl

Instructions

Combine all ingredients in a food processor and pulse until ingredients all come together in a mound (about 2 minutes).
Roll dough into ping pong size balls. Refrigerate until ready to eat.

Recipe

Blueberry Coconut Energy Balls

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No reviews

Author: Jenna Braddock, RD
Total Time: 1 hour 10 minutes
Yield: 20 balls 1x

Print Recipe

Ingredients

Units Scale

¾ cup dried blueberries
¾ cup pitted dried dates
1 cup almonds
½ cup unsweetened coconut
¼ cup hemp seeds (optional)
½ cup almond butter
½ teaspoon cinnamon

Cook Mode Prevent your screen from going dark

Instructions

Combine all ingredients in a food processor and pulse until ingredients all come together in mound (about 2 minutes).
Roll dough into ping pong size balls. Refrigerate until ready to eat.

Prep Time: 10 minutes
Cook Time: 1 hour
Category: Snack

Storage

Store these energy balls in an airtight container in the fridge and take 1-2 with you on the go during the day. This quick snack is delicious, satisfying and will give you an energy boost to power you through the next few hours of your day.

Equipment

You do need a strong food processor to make this simple snack. If you don't own one, I highly recommend a Cuisinart, like this one. I've had this model for over a decade and it still works great.

Substitutions

You could substitute ½ cup peanut butter or your favorite nut butter for the almond butter. This will change the flavor, but should still be delicious.

I hope you enjoy these! If you make this easy treat, please take a pic and tag me on social at @JBraddockRD and #MakeHealthyEasy.

For more healthy snack recipes that are not in ball form, try my Hidden Honey Snack Bar Recipe or these Crunchy Frozen Yogurt Snack Bites. Both of these great snacks will satisfy your sweet tooth while being made with nutritious ingredients.

With Love,

June 7, 2018 Jenna on TV

Father's Day Ideas

Don't settle for average food to celebrate the important dad in your life. Try these knock-your-socks off Father's Day ideas for your celebratory spread.

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Father's Day Ideas for an amazing worthy of a king

This TV segment was sponsored by ALDI.

I really love making Coach an awesome meal that I know he will love, but many times I'm actually pretty self-conscious about the menu. See, me and Coach are on very different planets when it comes to the foods we love. I'm always trying to health-up recipes, and there are times where that's the last thing he wants. #TrueConfessions

Thanks to my partner ALDI, I now have 3 awesome recipes that I know will be a big hit.

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May 15, 2018 Featured

10 Survival Tips for Travel with Kids

I love to travel. My dad has always joked that I was born holding a suitcase and asking "where are we going?" When I became a parent, my love for traveling didn't change, but my approach certainly did. From my experiences of flying and driving many times with my boys at all ages, here's my tips on how to survive travel with kids.

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#1 - Start Well Rested

I know this might sound like a pie in the sky goal but it could be the #1 thing you can do for yourself to achieve a successful trip. If you are rested you can handle delays, meltdowns, and fights with so much more ease. This is a physiological fact of life. Your brain needs to recharge every night to work at full capacity and manage your emotions as smoothly as possible.

To allow yourself to be as rested as possible, start trip preparations as early as possible. This may even be 2 weeks out. Here's some ways I do this:

Pull out the suitcases and pack 1-2 outfits a day or pack 1 type of thing a day (socks, shoes, shorts, etc.)
Make a packing schedule for the week leading up to the trip.
Give my kids each one packing task 2 days before the trip to avoid last minute panic and enlist extra hands.
Pack the car the day before the trip, before 6pm (give or take). If I can, I might even start packing the car 2 days ahead.
Set out pantry snacks several days before trip.
Check in ahead of time for as many things as possible.
Wash, dry, fold AND PUT AWAY all laundry 3 days before trip. After that day, everyone is one their own to clean any clothes they want to bring.

#2 - Pack Smart

I've learned that packing can sort of make or break your traveling experience. One of the best tools I have found to help make packing very organized, are these EzPacking Packing Cubes.

They make packing and living out of a suitcase a dream come true. It's really helpful when packing because I can give my kids one packing cube with a specific assignment of how to fill it (i.e. 7 t-shirts) They bring me back a zipped up cube that I can just place in their suitcase.

When at your destination, you open your suitcase and everything is easy to access without turning your suitcase into a crazy mess. When you pack back up, the cubes help make sure it all fits back the way it started. I also use them in my carry-on suitcase and it made finding things in the airport bathroom so much easier.

I bought 2 starter sets from the get-go and use them regularly, even when not traveling (like in my gym bag). Buy your first set here and use the code Jenna and get 15% your order. You'll probably end up buying more. 😉

#3 - Choose Good Flights for Your Kids

When traveling with kids I think you HAVE to weight the pros and cons of flights for YOUR kids. You may make different decisions when you travel solo or with another adults but kids need special situations.

If your kids get up super early, then early flights might work for you. If you are not an early morning person, choose a later flight. If a layover would actually help your kids to be able to move around, take it! If flying from a different airport gives you a direct flight instead of a 3 flight trip, do it!

Even if a flight is $20 more but the schedule is more ideal for your family, PAY THE MONEY! You'll be thanking yourself I assure you.

#4 - Bring Amazing, Travel-Friendly Toys

We definitely use a lot of movies to entertain our kids on trips, but I don't want them to necessarily watch a screen the ENTIRE time. It usually turns them into crabby, whiney messes when they're done. Here's some great toys we have used through the years that still require a little brain power and can be fun for adults too.

Color Magnetic Drawing Board

The first time I flew with my boys I racked my brain of all my favorite old-school toys I remembered playing with. For whatever reason, a Magnadoodle came to mind. I found this great travel version on Amazon and it has given us hours of enjoyment on planes, in the car, at football games, waiting for an oil change, you name it. This is a must have in my opinion

Magnetic Blocks

At one point in our travels, my oldest was really into blocks and Legos. Building kept him entertained for a whole 20 minutes or so. That's amazing. But the thought of bringing Lego's on a plane sounded like self sabotage. So, in looking for a solution, I came across magnetic block tiles. They are amazing and because they are magnetic, they rarely fall on the floor. The combinations of what you can build are endless and my boys to this day still love to play with these.

Travel Spirograph

This art toy is still fun! The best feature of the travel set is that all parts store in itself as the top cover slides open. Inside is the stencils, paper and markers

Wikki Sticks

These are the safe, travel version of play-dough. They are perfect for building letters to glasses you can wear. Trust me on this and just order them. They are also amazing for restaurants!

Magic Ink Books

I think these books are really just sentimental for me. I remember LOVING these as a kid and they only showed up on trips. Now, there are all kinds to choose from, but I'm still partial to the activity book depicted below.

What's Different Coloring Book

For younger kids, this brain teaser coloring book is the perfect travel companion. At under $2 you can't beat the price. Our boys love finding things in books and I feel good about them getting a littler smarter. =)

Where's Waldo Books

I ordered this travel addition of Where's Waldo for a trip on a sentimental whim (i.e. "I used to love these books!"). Turns out, kids still love finding Waldo. It remains a daily favorite in our house. This travel addition is a combination of 4 different Waldo books so it's literally hours of entertainment. Keep in mind the travel addition is smaller than the original books and may be a little small for adult eye

#5 -Portable DVD player

While all the above activities help pass the time while traveling, sometimes a good movie is the trick to peace and quiet. For car trips especially, we’ve found that a portable DVD player is just easier than messing with the iPad. Our kids don't have their own iPads anyways but the DVD sits up on it's own and just makes life easier. Call me old fashioned, but it’s certainly wayyyy cheaper than an iPad and therefore I am less worried about it getting banged up along the way. We have this portable DVD player from Amazon and it works great for us. If 2 kiddos are watching at once with headphones (which are mandatory in our house), you will want a splitter cord for sure.

#6 - Keep Travel Journals

Whenever I travel to new places I like to keep a small journal to write down everything we do. I’ve found it helpful for remembering favorite places, meals, experiences, names, etc. I will keep either a glue stick or glue dots in my bag to easily attach mementos like business cards or tickets. This helps prevent pockets in bags and coats from being stuffed with papers.

As my boys get older, I’ve given them travel journals too. I found a 3-pack of journals on Amazon and we spent some time decorating them before we left. This summer my oldest son will be reading and writing for first time so I am excited to see what he records in his journal.

Reviewing your travel journals at dinner every night is a fun way to debrief from a day of family fun and see what everyone enjoyed the most.

#7 - Stock Up On Dollar Section/Store & Target Finds

This section of Target has so many wonders that could save the day for traveling. I bought several pairs of cheap glasses, more toys, coloring pages, fun socks, and more. This is the place to find things that might be unique and special, and therefore buy you 20 minutes of entertainment.

Other items that were really helpful to me in keeping my sanity were purchasing everyone their own mini umbrella (on this trip we were going to Seattle). There's nothing more frustrating that trying to share an umbrella with someone half your size who insists on holding the umbrella. Also I brought these nice smelling face wipes (they can change your mood in a hot second) and shoe inserts if my dogs started barking.

sunglasses, gel shoe inserts, travel umbrella

#8 - Snacks, Snacks, & More Snacks

Let's just face the cold, hard truth together: Snacks keep kids happy.

While I have philosophical trouble with using food to maintain peace and happiness, travel is sort of an all-bets-are-off situation. Therefore I come prepared with a lot of snacks and try to bring nutrient dense ones.

You'll also see vitamins picture there. I ALWAYS travel with supplements to be ready to attack any sniff of sickness that might be trying to steal our fun.

I pack them in a gallon ziplock and rectangle storage box to protect those that can't be crunched.

Here's my list of favorites (click links to shop):

GoGo Squeeze, Jerky, Nuts and trail mix, Nature Valley Granola Cups, Clif Kid Z Bar, Belvita Biscuits , Raisins or other dried fruit, freeze dried fruit (ALDI and Trader Joe's have a great selection), and these amazing Enlightened Roasted Bean Crisps (trust me).

For fresh snacks, try clementine oranges, grapes, and carrot chips. These won't last the whole trip, but they'll get everyone started on a healthy foot.

#9 - BYOWB (Bring Your Own Water Bottles)

I'm not sure if this is a no-brainer or not for everyone. Don't waste your precious budget on beverages while traveling. Instead, pack your water bottles and fill up right on the other side of security.

To save room, because let's face it, water bottles can be bulky and take up a lot of space, try a collapsable water bottle like this one from Que. While it's not my favorite bottle of all time, I love traveling with it because it's light weight and can collapse whenever needed.

A tip I got from my friend who has flown international with 3 small children (she is my hero) is to ask one of the airport restaurants if they will fill up your bottle with ice and water. They seem to always oblige.

#10 - Bring Baby Wipes (Even if you don't have babies)

The friend I just mentioned also gave me this tip. In her opinion, "baby wipes are the mom version of duct tape." On that note, maybe packing duct tape isn't a bad idea either. I'm a mom of boys; I could see how that could come in handy.

Anyways, whether you have babies or not, pick up a few packs of baby wipes to keep in your bags. They really are perfect for cleaning up the many, and I mean many, messes you will encounter as a traveling family.

Bonus Tip - Stock Your Freezer (to make coming home easier)

When people get ready to travel they tend to try to clean out the fridge before they leave. This makes total sense as you don't want to buy more food that may go to waste while you are gone. However, upon arriving home, what do you encounter? A completely empty fridge, hungry travelers, and feeling forced to eat out once again. I think this sometimes contributes to the mindset of "vacation eating" and can make it more challenging to switch back to a more balanced of way eating.

To help yourself out while you are gone, why not stock up your freezer with a few quick prep items that won't go bad? Then when you come home, simply reheat a few things and a meal is ready. Here are a few suggestions of healthy, frozen foods to have waiting for you in the freezer:

Asian stir fry mix with rice, meat, and veggies. Buy an additional bag of frozen vegetables to add to it.
Frozen pizza and mixed vegetables.
Individual frozen meals to fit everyone's preferences.
Frozen fruit to make smoothies.
Frozen breakfast sandwiches.
Frozen soups.

Parting Thoughts

As I conclude this list of survival tips for travel with kids, a few random things come to mind from the baby years of my life that I feel inclined to pass on.

If you are traveling with babies...

Purchase THIS Travel Crib. If easily fits in checked luggage, can be placed inside a hotel closet (speaking from experience), and becomes a really cool "tent" for when baby gets to toddler years. I know it's pricey but if you are traveling with small ones, you need it folks.

Toy leashes are EVERYTHING when baby is going through the throwing stage. Simply connect one end to the toy and the other end to a stationary object and you have saved yourself from picking things up every 15 seconds. Connect 2 or 3 leashes together to allow baby the sensation of throwing something far, but it not making it to the ground. I think I had these connected to every toy for many months.

If you are traveling with a lot of kid crap (diapers, food, wipes, etc), order it through Amazon and have it sent to your destination. It's so brilliant. Many hotels will receive shipments for you if they are alerted ahead of time. If you are staying with friends or family, this is a no-brainer.

Lastly, the one thing I wish I had when I did have little ones, and am so thankful for now, is the Apple Air Pods. Hello! -- No wires for baby or child to rip out of your ears while you're attempting to listen to something adult-ish! I can't tell you how many times that happened to me. If you can swing it, treat yo-self ( and your sanity) and buy these.

So there you have it folks - my list of survival tips for travel with kids. I haven't been doing this parent thing for that long, but I have learned a thing or two.

Do you have a survival tip? Leave it in a comment below.

To Infinity and Beyond, as a family,

April 12, 2018 Wellness

How to not eat that brownie in the break room

This week at work a big box of brownie bites appeared in the break room. Our break room is usually pretty benign but every once in a while someone brings in something really delicious and tempting. If anything in the sweet department shows up, I'm checking it out, especially brownies.

The first day they appeared they caught my eye and I really wanted one. I love chocolate and the fact that these were bites of brownie, was also appealing. (Eating a lot of brownie would not serve my energy well for the rest of the work day.) So instead of building the brownie up in my head to be something bigger than it was, I just ate one. Then I went back to work. (More on that in a second.)

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March 28, 2018 Jenna on TV

7 Ways to Easily Reduce Food Waste

Reducing food waste is a topic that is beginning to be more important to me. While on the surface it may not look like a direct connection to nutrition and health, I assure you it most certainly is.

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I have become more aware of the issue of food waste in the past couple of years thanks to new colleagues I've met and more awareness in the field of nutrition. It's honestly a problem that's easy to keep at arm's length because I'm able to purchase the food I need and want on a regular basis. It's very easy for me to pitch food about to go bad without thinking twice. I've also truly pondered how reducing food waste in my own kitchen really makes a difference. It can feel like an uphill battle sometimes, convincing those around you to care too.

Food Waste Stats

Food waste, and the many issues that arise from it, is a real thing that deserves your attention. There are some really compelling statistics available about food waste that I think we all need to know and really ponder:

The Food and Agriculture Organization of the United Nations estimates that 1.3 billion tons of food are wasted each year. This is equivalent to about ⅓ of the total food available for human consumption. (Source) Let this one sink in for a minute. What you purposefully just threw out ⅓ of all the food you bought from the store each week -- just chucked it straight into the trash. Crazy, right?! Well, that, in theory, is happening in each of our kitchens all the time.
The amount of food wasted per person, per year in the US is 240 lbs. This includes both home and restaurant waste. (Source)
If we were able to reduce our national food waste by just 15%, it would provide enough food to feed more than 25 million Americans annually. (reference available) And there are a lot of Americans who do truly need food.
It's important to consider the whole life cycle of food to truly understand the impact of wasted food. You might just be throwing away an apple, but with it all the resources - water, greenhouse gas emission, energy, manpower, transportation, storage -- that were used to produce it.
If none of the above gets you, which I understand, just think about food waste simply in this way: If you don't eat the food then it can't help you be healthy. It just because garbage, which is sad.

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March 13, 2018 Jenna on TV

ALDI Seafood - A Must try

This post is sponsored by long-time MHE friend ALDI. I am proud to share my opinion on their products in this post.

Seafood. The final (healthy meal) frontier.

(Please say that with your best, dramatic voice.)

Honestly, serving seafood at home feels like a dangerous frontier to me sometimes. It can be intimidating, confusing to source, and a bit hit or miss on flavor. In our home, I have a hard time finding seafood dishes that all of Team Braddock likes. The struggle is real. But I am not giving up and neither should you.

Eating seafood twice a week has been linked to a reduce risk of heart disease and many other wonderful health benefits, so it is worth getting it in your regular meals. Fortunately, ALDI has made it easy, and affordable, for me to try all kinds of high-quality seafood at home.

Wait, did you not know that ALDI has a great selection of seafood??? You guys know that I love ALDI and the seafood options are just another reason on the long list of why.

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March 1, 2018 Taste Test Tuesday

What is Kombucha and How Often Should You Drink It?

With the rise in popularity of fermented foods, kombucha has come back on the scene in American culture. It is promoted to help with a whole list of health issues but the most popular is perhaps the probiotics it contains.

A few weeks ago I had to take a course of antibiotics for a severe sinus infection. Since then, I've been trying to boost not only my probiotic supplement regimen but natural food sources as well. Enter: Kombucha. I told my nurse practitioner about it yesterday and she did not know what kombucha was. That got me thinking, maybe MHE readers aren't so sure about it either.

So wherever you stand on the drink, let's all get on the same page and learn a little more about this proposed wonder drink.

What is Kombucha?

Kombucha is a sweetened, fermented tea beverage that has roots in ancient times. Black tea is brewed, sweetened (with sugar), inoculated with a combination of bacteria and fungus (called SCOBY - I warn you to not look at too many pictures of it; it's weird looking), and then fermented for 7-14 days. The process is very similar to how vinegar is created from wine. In fact both contain high amounts of acetic acid, the most recognizable astringent flavor in vinegar. The result is a bubbly, lightly sweet and astringent drink that is enjoyed by some and thought to be a super drink by many.

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January 29, 2018 Appetizer Recipes

Easy Guacamole Recipe

What do I make nearly EVERY time we have people over? This easy guacamole recipe.

It's my go-to guacamole and after many, many parties, it's been a hit with friends, 100% of the time.

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January 16, 2018 Smoothie Recipes

Healthy Mango Beet Breakfast Smoothie Easy Recipe

Start your day with this delicious and healthy mango beet breakfast smoothie. If you don't like beets (like me) this smoothie just might change your mind.

For more healthy smoothie recipes, try my Strawberry Smoothie with oranges and greens or Tart Cherry Recovery Smoothie made with greek yogurt and canned tart cherries.

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Lately, me and Coach have been focused on upping our fruit and veggie game. We are by no means on any kind of diet as we still eat “normal foods” (including Christmas candy). We simply wanted to flood our bodies with lots of good stuff, the good stuff that only fruits and veggies can provide.

One of the easiest ways I’ve found to add more fruits and veggies to our daily diet is by drinking a smoothie. For those that have been long-time MHE readers (love you guys!) you’re very familiar with my love of smoothies.

I think of myself as a smoothie mad scientist, always trying new combinations. To be completely honest, I’d say that 50% of the time my smoothies taste good and 50% of the time, they just don’t. It’s always slightly entertaining to watch Coach’s response in the morning to my smoothie-de-jeur.

Through all my years of making smoothies, I had yet to crack the code on one big smoothie hurdle: making beets taste non-terrible.

See, I do not like beet flavor. Their earthy flavor tastes like dirty feet to me and nothing I had tried so far (and I’ve tried a lot of methods) seemed to improve them in any way.

Until now!

Simple Ingredients

This easy beet smoothie recipe is an excellent way to get the nutritional benefits of beets, even if you're not a beet lover. It's made with just a handful of ingredients that are easy at local grocery stores.

Beet
Frozen mango
Frozen banana
Carrots
Leafy greens (romaine, spinach, beet tops, etc)
Water

Exact quantities shown in the recipe below.

I’ve finally discovered the magic pairing with beets to make them taste, well, actually kind of good → frozen mango and banana.

ingredients in a blender for Mango Beet Breakfast Smoothie

These 2 tropical flavors are the PERFECT compliment to fresh beets, providing natural sweetness and major nutrition. To prepare raw beets for smoothies, peel with a vegetable peeler and dice.

Why beets?

Perhaps you are wondering why I care so much about trying to like beets. I mean, if you don’t like it, you don’t like it. While I don’t know if I’ll ever love beets, I do want to try to eat them more. Why? Because they are mega powerhouses of nutrition that benefit the heart, circulatory system, detoxification, and beyond! And the color -- Beets have a gorgeous vibrant red color, known as betalain pigments, that make them quite unique amongst red and purple produce and provide antioxidant capacity.

mango beet breakfast smoothie in two glasses

Learning to like beets is worth-it from a health perspective, I assure you.

The other ingredients in this smoothie are super stars too. Mango, carrots, greens and banana provide additional vitamins, minerals and antioxidant capacity. Plus, the taste pretty great together. So great in fact, that this smoothie, beets and all, have earned the coveted honor of being approved by all 4 members of Team Braddock.

Recipe Video

Variations and Substitutions

The easy way to boost the health benefits of any smoothie is to add in some super foods. To this smoothie, you can easily add the following:

1” fresh turmeric root - boosts anti-inflammatory properties
1 teaspoon ground turmeric - same as above but easier to keep around
2 tablespoons ground flax seed - increases fiber and could benefit cholesterol levels
1” fresh ginger root - boosts anti-inflammatory properties and made support join health
1 tablespoon Maca powder
1 serving spirulina powder

Equipment

Buy a good blender. If you are going to make smoothies on any type of regular basis, it is worth investing in a great high-powered blender. I've had this conversation with SO MANY people who just don't want to drop the few hundred dollars but hate their regular blender. (This was me. I went through three, yes three, Magic Bullets before breaking down and buying abetter blender.) But the MOMENT they start making their first smoothie in a high powered blender they regret not buying it sooner. It's just worth it friends. It's just worth it.

Some of the best blenders I have actually owned are Vitamix and Blendtec. Both work great but I prefer a Blendtec high-speed blender based on it's clever and better (in my opinion) design. (For example: Blendtec has auto turn-off and is way easier to clean.) If either of these are just too pricey for you, start saving (again, I remind you it's worth it) and/or buy a refurbished model. Refurbished models are an excellent option and also come with a warranty when you directly from Blendtec.

Here’s how you make my healthy Mango Beet Breakfast Smoothie:

Recipe

Mango Beet Breakfast Smoothie

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

3.8 from 13 reviews

Author: Jenna Braddock, RD
Total Time: 3 minutes
Yield: 2 1x

Print Recipe

Description

Transform beets into a delicious Mango Beet Breakfast Smoothie. This smoothie is a great way to start your day.

Ingredients

Units Scale

1 small to medium size beet
¾ cup frozen mango
½ frozen banana
2 whole carrots
2 cups leafy greens (romaine, spinach, beet tops, etc)
1 cup water (give or take to give desired consistency)

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Instructions

Put ingredients in blender in order listed.
Blend for 30-45 seconds until very smooth. Add more water if needed to get smooth texture.

Notes

Makes 2, 12 oz smoothies

Prep Time: 2 minutes
Cook Time: 1 minute
Category: Smoothies
Method: Blender

I’m curious how you feel about beets. Leave a comment and let me know.

Want more smoothie recipes? Check out all my recipes HERE.

And for more healthy breakfasts, try these made with another powerhouse food: chia seeds!

Mango Chia Pudding
Raspberry Chia Pudding - made with only 5 ingredients.
Peanut Butter and Jelly Chia Pudding

Source: Beets. Available at: www.whfoods.com . Accessed on January 14, 2018.

December 5, 2017 Breakfast

Whole Grain Strawberry Waffles with Strawberry Sauce

This whole grain strawberry waffle with strawberry sauce is everything you are looking for in a healthier waffle, and more! The simple strawberry sauce is a divine topping, allowing you to forgo syrup and not miss it.

Are you a waffle or pancake person?

I’ll be honest, I’m a pancake person. But, I recently conducted a very official poll on my Instagram stories about whether or not you like waffles, and a whopping 96% of you said “I love waffles!”

This got me thinking that I’m not meeting a recipe need on MHE that many of you may be wanting: a waffle recipe. So in my latest partnership with California Strawberries, I decided strawberries and waffles needed to meet in a go-to, healthier recipe.

Thank you California Strawberries for sponsoring this recipe post!

May I introduce you to: Whole Grain Strawberry Waffles with Strawberry Sauce

A delicious tower of whole grain strawberry waffles with strawberry sauce.

Guys, I have been testing waffles now! I’ve cracked open the textbooks to figure out how to get a crispy, flavorful waffle using whole grains and fruit. After 4 attempts (2 of which were just terrible) I finally found the recipe we loved!

Let’s talk about the details of this recipe so you know exactly what’s going on.

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November 29, 2017 Drinks

Green Tea Sports Drink

This is an all-natural, homemade sports drink that's easy to whip up before a workout. Each ingredient plays an important role in fueling your fitness.

This recipe post is sponsored by Lipton® as part of the Agents of Change program.

I’ve had this idea for a long time that I wanted to create a homemade sports drink. Why? I have a few reasons. First, sometimes I need a sports drink for a run or workout and I don’t have any in the house. Second, I like sports drinks without artificial ingredients. Lastly, I always just wondered if I could come up with a combo that provided a little something extra than just carbs and electrolytes.

Friends, I finally think I’ve got it. My Green Tea Sports Drink made with Lipton® Green Tea is all my dreams come true for a sports drink.

A glass of Green Tea Sports Drink next to running shoes.

Green tea is the perfect base flavor for a sports drink because it’s light, refreshing and just has a leg up on plain water.

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November 26, 2017 Featured

Holiday Gift Ideas

The holidays are here and so may be your anxiety about what to get the people in your life. (I'm there.)

Have no fear, I've put together a list my favorite holiday gift ideas to help you! AND, I'm giving away some of the awesome gifts I talk about too, so make sure you scroll to the end of this post to enter.

This post contains affiliate links that helps support the work of MHE all year.

Big Life Journal

I stumbled across the Big Life Journal scrolling across Instagram one day, and I was immediately sucked in. This journal is for kids and gives parents a guide book for teaching their kids resilience or, the "growth mindset". By walking through an artistic, imaginative process, kids learn that setbacks and struggles are actually a good thing to push you forward. I have ordered my journal to work through with my boys and I am so excited to get started with them. This would make a great gift for a set of parents with younger kids (12 and under) in your life or even for young kids, as a more meaningful gift.

Ofeely Cell Phone Charger with Timer

Overcharging your device battery can lead to a shorter battery life. Not good! This charger is the best solution for making sure you don't overcharge. Simply plug in your phone and set the charge time in 1, 2, 3, 4, or 5 hour increments. After the determined time is achieved, the charger turns off. I love this thing and use it every night to charge my battery worry-free.

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November 17, 2017 Desserts

Chocolate Chip Pecan Pie

Looking for the perfect holiday pie with natural ingredients? This Chocolate Chip Pecan Pie is a crowd favorite and marries traditional pecan pie with a Tollhouse pie texture. Plus, it's a corn syrup free pecan pie recipe.

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A Little History on This Recipe

I am a believer in a really good dessert. Don't waste your time on treats that really aren't your favorite thing. Wait for the "good stuff", whatever that is for you.

Take pie for example. I'm not a huge pie person. (But I am a chocolate chip cookie person and you should try my favorite chocolate chip cookie recipe.) By this I mean, pie doesn't tempt me most days of the year. I can walk right on by without thinking twice.

At Thanksgiving, however, my pie meter starts going off because, well, pie and Thanksgiving are like best friends. And, I do love to bake a homemade pie.

Long ago, I went on the hunt for a corn syrup free pecan pie recipe. I found one on the internet but now only have a printed copy (it was pre-Pinterest people). Through the years, I've made some changes including adding chocolate chips, which has led me to wonder why any pecan pie is made without them.

This Chocolate Chip Pecan Pie has become a family favorite, so much so, that I now have to make 2 to meet the demand. I hope you enjoy making it and of course, eating it. Remember, it is ok to enjoy the Good Stuff. Take your time, make it special, and enjoy every bite.

Ingredients

Refrigerated Pie Dough - one roll
Melted Butter
Eggs at Room Temperature
Light Brown Sugar
White Sugar
Flour
Milk
Vanilla Extract or Vanilla Paste
Chopped Pecans
Semi-Sweet Chocolate Chips

See recipe card for amounts.

Instructions

Unroll cold, premade pie dough and gently lay into a pie dish. Even out the dough so it covers all sides. Leave the edges untouched as the batter will fill it up. You can adjust the edges after filling with batter.

In a large mixing bowl, whisk eggs with an electric mixer until frothy and foamy. This can take up to 5 minutes.

Pour melted butter that is no longer hot into the mixing bowl. Whisk until blended.

Add sugars and flour to the bowl and whisk until incorporated.

Add the milk and vanilla and whisk in.

Fold in the chocolate chips and pecans with a spatula. Consistency will be thick to medium thick. It depends on your eggs how the exact texture will turn out and it's OK if there's variability.

chocolate Chip pecan pie batter poured into prepared pie pan

Pour the batter into your prepared pie dish and spread evenly. Decorate with pecan half pieces if desired.

Prepared pie loosely covered with aluminum foil and ready to go into the oven.

Tear off a piece of aluminum foil large enough to cover the pie. Spray underside with cooking spray. Loosely tent the foil over the pie, keeping space between the greased side and the top of the batter.

Put covered pie onto the center rack of the oven and bake at 350 degrees for 30 minutes.

Pie with aluminum foil taken off, at the halfway point of baking.

Remove pie from the oven and carefully remove the tin foil. Return the pie to the oven and continue baking for 25-35 minutes, until top is deep brown, but not burned, and the center is set. Baking less time will produce a gooey-er center and baking a longer time will produce a denser, brownie-like texture.

Cool pie for at least 30 minutes before serving. Can bake pie a day ahead.

Substitutions

Walnut Pie - You can absolutely substitute in walnuts, or a mix of chopped nuts, if you'd like.
Frozen Pie Shell - If you'd prefer an even easier assembly, use a frozen pie shell. Do not bake it first, but it should be thawed. You also will have way more filling than you can fit in this size of pie. I don't know for sure, but I think you could probably split this recipe between 2 of these store bought pie crusts. Also, cut the bake time down to 30 minutes plus 15 minutes and watch it that it does not over bake.

Variations

Gooey to dense consistency - This pie can be very gooey or more dense (think brownie texture) depending on how long you bake it. Our family prefers it gooey, so I pull it out of the oven after 20-25 minutes on the second bake. If you would prefer a denser texture, leave it in for the full 30 minutes on the second bake, and possible add 5 more minutes.

chocolate chip pecan pie with a gooey texture — Chocolate Chip Pecan Pie with a gooey texture.

Chocolate chip pecan pie with denser texture — Chocolate Chip Pecan Pie with a denser texture.

Equipment

This straightforward Chocolate Chip Pecan Pie uses minimal equipment.

Pie Dish - You can use a regular depth pie dish for this recipe, but you may have a little spill over onto the edge. I could care less about this, but if you are looking for the "perfect pie" look, use a deep dish pie plate. I love this white one that's perfect for any occasion.
Electric Mixer - An electric mixer is very helpful in this recipe because you might be whisking eggs for up to 5 minutes to get them frothy.

Storage

This pie will stay fresh for 1-3 days, but rarely does it ever even make it that long in my house. For Thanksgiving, I make this pie a day ahead and it's still perfect the next day.

Store at room temperature and cover with aluminum or plastic wrap (or use reusable wrap or a storage container) to keep air out.

I have not frozen this pie so I am not sure how it holds up.

Top Tip

Make a double batch of this Chocolate Chip Pecan Pie recipe because it's so good. If you like leftovers or second dessert later in the night, then definitely make two!

Recipe

If you are not sure what "foamy" eggs look like, here's a reference:

Also, creating the "perfect" looking pie crust edge is stressful. Don't let it be! If you use a fluted pie pan like this one or this one, you can just fold down the crust and mold it along the edge of the pan. Easy peasy!

Now, tell me, how do you feel about pie? Do you make something special for Thanksgiving? Leave a comment and let me know.

For the "good stuff",

November 11, 2017 Easy Dinner Recipes

Honey Mustard Brussel Sprouts

This flavorful Honey Mustard Brussel Sprouts recipe is an easy side dish that just may have you asking for more.

Brussel sprouts: they're not the most popular of vegetables.

I mean, let's just be honest. Brussel sprouts are the vegetables that make children cringe. Many, many adults turn their nose up at the thought of the stinky veggie. And while I do believe brussels had a little moment in the food-trend-spotlight, all-in-all, they will just never be the "beloved" vegetable.

Interestingly, brussel sprouts are a veg that I have only begun to love in the past handful of years.

I can't remember quite the moment when I decided that I liked them, but I'm pretty sure it had something to do with my one of my favorite restaurants and lots of butter. And there's nothing wrong with that.

Weeknight Dinners

What brussel sprouts have taught me is that it really can take DECADES to decide that you like a vegetables. I know we had brussels growing up occasionally; then I think I took a good decade (maybe more) hiatus, at least. And here I am now, truly loving the darn things. So let this be a lesson to us all, including me, that it's worth exposing our whole family and continuing to try new recipes ourselves. You never know when the day may come that you or your child decide a food is actually delicious.

So let's just all say this out loud: Be patient.

Be patient with yourself. Be patient with your loved ones.

Sometimes, it just takes time and exposure.

Now, let's get on to the easy recipe. These Honey Mustard Brussel Sprouts are so easy and so tasty.

Simple Ingredients

Some brussel sprouts recipes will have you use balsamic glaze and parmesan cheese. For these roasted brussels sprouts, we are going a different way but still using ingredients that are easy to find at your local grocery store..

You'll need:

Brussel sprouts
Extra Virgin Olive Oil
Honey
Whole grain mustard or dijon mustard
Kosher salt

The marinade is nice and thick so it actually sticks to the brussels.

See recipe card at the bottom of this post for exact quantities.

Instructions

Line a rimmed baking sheet with parchment paper for easy clean up. Preheat the oven.These easy brussels sprouts cook at a high heat of 450 degrees F.
Wash brussel sprouts in cold water and dry. Then slice them in half. We're going for as equal size of your brussels sprouts as possible. Pour sliced brussels on the prepared sheet pan.
Whisk together oil, honey, mustard and salt. Pour over brussels and gently toss to fully coat. Arrange marinated brussels in a single layer on baking sheet.
Cooking time: Roast for 15 minutes, until brussels are semi-soft and golden brown.
Serve immediately.

How to Store Brussels Sprouts

The best way to store fresh brussels sprouts is in the fridge in an airtight container or zip lock plastic bag. If you know you won't eat the entire bag of raw sprouts right away, you can trim, cut, or shred remaining Brussels sprouts ahead of time and store in the crisper drawer of the refrigerator for up to one week.

For storing leftover cooked brussels sprouts, store in an airtight container in the fridge for 3-4 days.

Top Tips for Honey Mustard Brussel Sprouts

When you cut up raw brussels sprouts, try to get them as uniform in shape as possible. This helps them cook evenly and avoid having mushy brussels. (Gross!)

Here's the full recipe:

Recipe

Honey Mustard Brussel Sprouts

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Author: Jenna Braddock, RD
Total Time: 25 minutes
Yield: 6 -7 1x

Print Recipe

Description

This flavorful Honey Mustard Brussel Sprouts recipe is an easy side dish that just may have you asking for more.

Ingredients

Units Scale

1 ½ - 2 lbs Brussel sprouts
2 tablespoons extra virgin olive oil
2 tablespoons honey
1 tablespoon whole grain mustard (or dijon mustard)
½ teaspoon Kosher salt

Cook Mode Prevent your screen from going dark

Instructions

Line a rimmed baking sheet with parchment paper. Preheat oven to 450 degrees.
Wash brussel sprouts and dry. Then slice them in half to get an uniform a size as possible. Pour sliced brussels on the prepared baking sheet.
Whisk together oil, honey, mustard and salt. Pour over brussels and gently toss to fully coat. Arrange marinated brussels in a single layer on baking sheet.
Roast for 15 minutes, until brussels are semi-soft and browned.
Serve immediately.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Side Dish
Method: Oven
Cuisine: American

Food Safety

The best quality brussel sprouts look like tiny cabbages with a vibrant green color. Before cooking fresh produce, wash under cold running water. You'll also want to check for signs of spoilage. Some of the different ways to check for bad brussel sprouts are:

Yellow leaves- sprouts should be a bright green color. If you remove the outer leaves and the insides look ok, you can still use them. But if there are any signs of discoloration or spots on the inside as well, throw them out.
Slimy or mushy texture
Foul odor
Black spots or brown spots

If you see any of these signs of decay, it's a good idea to toss sprouts out.

Think you will make these the next time you need a delicious side dish? Let me know in a comment. Or, tell me how you really feel about brussel sprouts.

To always trying foods,

October 3, 2017 Fall Recipes

Healthy Fall Recipes

As the seasons change, so do my food cravings. I start to want warm flavors and winter produce instead of the bright, light flavors of summers. I want my drinks to be a little more "serious" in flavor as the weather cools off. Do you feel this way too?

In my latest segment for First Coast Living I share my ideas for healthy fall recipes that will satisfy your cravings but also nourish your body. Check it out:

This TV segment is sponsored by Farm to Family by Butterball, Wonderful Pistachios, & POM Wonderful.

Click HERE to go to the video if it does not load below.

Seriously, the food and drinks in this segment are so delicious! You have to try them.

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September 26, 2017 Chicken & Turkey

Autumn Rice Bowl

Savor all the flavors of fall with this nourishing Autumn Rice Bowl, featuring butternut squash, turkey, rosemary, rice and a garlic yogurt sauce.

With the arrival of fall my taste buds seem to take a hard right turn from tomatoes and berries to desiring warm comfort foods like roasted winter squash and turkey. There’s something about this time of year that draws me to desiring nourishing fall foods that feel like a hug to my tummy. Just thinking about all my favorite autumn flavors makes my mouth water.

This post and recipe is sponsored by Farm to Family by Butterball. Thank you for your support of Make Healthy Easy.

It seems that for some fall flavors, especially herb-seasoned turkey, we save it for just the big holidays. Yes, roasting a whole bird is a time-consuming task, but what if there was an easy way to enjoy those same flavors on a weeknight? If I’ve had you since the words comfort and turkey, then I’ve got just the recipe for you, thanks to my partnership with Farm to Family by Butterball → Autumn Rice Bowl.

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September 9, 2017 Desserts

The BEST Chewy Chocolate Chip Cookie Recipe

Look no further than this Chocolate Chip Cookie Recipe to be your go-to cookie from here on out. Two secret tricks make them the best cookies you've ever tasted.

the best chewy chocolate chip cookies on a plate

Am I a dietitian?

Yes.

Should you trust me when I tell you that I have the BEST Chocolate Chip Cookie recipe?

YES!

I could really write a dissertation on why I think you should trust me and make THIS Chocolate Chip Cookie recipe. For the sake of brevity and keeping your attention, I will summarize for you in bullet points:

Chocolate chip cookies are my favorite food on the planet! They beat out bell peppers, berries and all the healthy stuff. (Well, maybe not avocados, but you get the point.) I openly confess that if I ever encounter really good CCC's (not stupid packaged ones, but homemade or bakery versions), I will not say no, ever. Because I have this deep, deep love of the CCC, I would not mess with you on what I consider the very best homemade recipe.
I've tried all the special versions of making CCC's. I've melted butter, not softened butter, and browned butter. I messed with how much white sugar verses brown sugar. I've added pudding to the dough. 1 eggs, 2 eggs, tons of eggs! You get the idea. I've tried all the tricks and found the ones that actually are worth the effort and get you the ultimate cookie.
I make these cookies for our football players when they make big plays. I started this 8 years or so ago when my hubby only coached defensive backs. I wanted to do something for our guys when they got an interception and so my weekly cookie making began - and they had to be epic. Nowadays, I make cookies for everyone who does something awesome - touchdowns, sacks, interceptions, kicks, great leadership, etc. My cookies have a reputation and I'd say our players are pretty motivated to earn them. In fact, one of our running backs (who made 1 varsity game appearance last year) asked me this summer, with a longing look, if I was still making my cookies for varsity players. So yeah, trust our players: these cookies are awesome.
You may be wondering why I am even posting this recipe. After all, isn't this a healthy lifestyle blog? Well, if you're thinking that, I am glad. The answer really relates to #1 above. In my eating philosophy all foods are good and are able to be enjoyed. There's nothing necessarily off-limits in the Make Healthy Easy eating style. But, what I do believe is important is to prioritize foods. What I mean is that foods you really really love should become a higher priority or preference than other foods or the lower quality version. So for example, since I really love chocolate chips cookies, I prioritize them by (1) only enjoying really good CCC's like my own or from a special bakery, (2) I pass on ho-hum packaged CCC's or from the grocery store bakery, and (3) I pass on some other types of sweets that are not my favorite, like donuts and cake. And these are just my ways of prioritizing; yours may look different.

Like I said, I could go on, but I think you get my point.

Make these cookies.

Before I actually give you the recipe, let me give credit where credit is due. The base of this recipe is not something I created. I got it from the beloved magazine, EveryDay Food, which no longer exists. =( Since adopting this recipe as my go-to chocolate chip cookie recipe, I've made some tweaks and discovered some tricks. Want to hear them?

Trick #1

Use AT LEAST 3 kinds of chocolate chips. Preferably, I use 4 types. One of the 4 is ALWAYS mini semi-sweet chips. I think using the mini chips helps the cookie keep its height when baking and makes it thick. I like my cookies thick.

The other types of chocolate I use are dark chocolate chips, semi sweet chips, and milk chocolate chips. I'm also not afraid to throw some MM's in there and neither should you.

the best chewy chocolate chip cookie dough with a scoop on a baking sheet

Dark chocolate chips tend to be bigger in size so I like to give them a rough chop before adding them to the dough. This helps streak chocolate through the cookie instead of just having chunks. (You can thank me for that trick after you make these.)

Trick #2

FREEZE the dough in balls before baking. Don't freeze as a big clump, because you will have to defrost it before you scoop it. Instead, scoop the dough into the size you will bake it and freeze them on a parchment lined baking sheet.

rounded scoops of the best chewy chocolate chip cookie dough on a baking sheet ready to go into the oven

After a few hours, put all the frozen dough balls in a zip lock bag if you aren't going to bake them right away.

Freezing these ahead of time accomplishes two important things:

It helps the inside of the dough stay chewy while the edges just slightly crisp during baking.
It makes it so easy to bake cookies any time you need them AND you can make just a few.

Since I bake cookies every weekend during football season, this method enables me to not have to make the dough weekly and avoid the temptation of eating lots of cookie dough...

By the way, this cookie scoop is totally worth having. It makes scooping dough easy and ensures all cookies are the same size.

Now that you know all the tricks, here's the best, chewy Chocolate Chip Cookie recipe:

Recipe

As I wrap up this Chocolate Chip Cookie recipe manifesto, I truly hope that perhaps this version will make it into your recipe box. And I'm not saying that you should make these cookies erryday, or even erry week. But when you do just need some homemade, amazing, THE BEST, chewy chocolate chip cookies to appear in your life, come here friends. Come here.

Lobbying for only the BEST Chocolate Chip Cookie recipe,

September 5, 2017 Featured

ALDI Foods for Busy, Active Families

Parents of athletes face many challenges when feeding their kids. Not only are their schedules jam packed, but it can feel expensive to buy all the food hungry teens require.

This blog post and TV segment are sponsored by ALDI. I am thrilled to partner with them to share about healthy eating for less.

Even though my kids are not teen athletes, yet, keeping our kitchen stocked with healthy foods often feels expensive. Fortunately, many years ago a family member encouraged me to give ALDI a try. Boy, am I glad that I did. ALDI has saved me so much money, up to 50% on some products, and made grocery shopping simpler and easy.

Today, it’s my pleasure to share the good news of ALDI with you and share some of my favorite ALDI foods with you. Check out this TV segment I worked on with ALDI to find out my favorite ALDI foods and recipes.

Click HERE to see the video if it doesn't load.

To summarize, here are the products and recipes I mentioned. 90% of ALDI foods are their own exclusive brands so I’ve listed the brand names to help you get more familiar....

August 22, 2017 Chicken & Turkey

All-Year-Round Turkey Cranberry Sandwich

Turkey is not just for Thanksgiving.

Turkey cranberry sandwich plated with sweet potato fries

This recipe is sponsored by the National Turkey Federation.

Turkey and cranberry: also not just for Thanksgiving.

Think about it.

How much do you love turkey and cranberry together? Personally, it makes my mouth water just thinking about it. And THAT, my friends, should not happen only one day a year! It should happen all year round.

I've got some good news for you -- my Turkey Cranberry Sandwich recipe makes it EASY and QUICK to enjoy this magical flavor combination any ole night of the week, any day of the year. And I promise, you will want to.

In this recipe, I use a marinade/rub combo of garlic, rosemary, lemon and olive oil that you simply rub on the raw turkey. The beautiful thing about turkey is that it soaks up all the flavors of whatever you season it with, making it extremely versatile. It is also considered a lean source of protein and provides important immune-boosting nutrients like iron, zinc, and potassium.

turkey cranberry sandwich sliced in half

Let me show you how easy and wonderful this recipe is.

Ingredients

Here's what you'll need to make this Turkey Cranberry Sandwich:

Boneless turkey breast cutlets - I easily found this cut of turkey at my local grocery store. They are basically turkey breasts that have been filleted and are super easy to marinate and quick to cook.
Kosher salt
Garlic powder
Fresh rosemary
Fresh lemon juice
Extra virgin olive oil
High heat cooking oil
Goat cheese
Organic whole-berry cranberry sauce- yes, you can buy this all year round!
Butter lettuce
Whole grain rolls

Instructions

First, start by marinating boneless turkey breast cutlets. Rub mixture of salt, garlic powder, rosemary, olive oil, and lemon juice on both sides of the turkey breast cutlets.

turkey breast cutlets marinating in olive oil, rosemary, lemon juice, garlic, and salt.

Cook turkey cutlets on grill for 2-3 minutes per side.

whole grain roll, cranberry sauce, softened goat cheese, butter lettuce, and grilled turkey cutlets.

Choose a hearty, whole grain roll. Smear on whole-berry cranberry sauce and softened goat cheese. Top with a big stack of crisp butter lettuce.

And that's it!

I rounded out this meal with baked (frozen) sweet potato fries and it was perfect. It would also go great with my Roasted Okra & Tomatoes. The whole meal took less than 30 minutes to make and Coach loved it! Win! Therefore, we have another recipe that is:

Top Tip

You can grill these turkey breasts on an outdoor or indoor grill. I chose to cook them indoors because they cook so quickly, it didn't make sense to heat up my big outdoor grill. And I suggest grilling up some extra to use for lunches or on on top of salad for a dinner later in the week.

Recipe

Since developing this recipe, I've made it twice and it's always a hit. Can I get an "Amen" for a dinner that takes less than 30 minutes to prepare, is healthy, and makes the family happy?! I'm pretty sure I just heard you from here. =)

I've had some fun working with the National Turkey Federation, cooking up new ways to enjoy turkey. Check out my amazing Grilled Turkey Breast recipe too. It's perfect for a game day cookout. Just sayin!

Now go an enjoy some turkey and cranberries all year long!

August 14, 2017 Breakfast

Easy 5 Ingredient Raspberry Chia Pudding Recipe

Raspberry Chia Pudding is an easy, nutritious snack that's super quick to whip up and customizable based on your preferences.

This post is sponsored by The National Processed Raspberry Council.

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For many reading this post, you may be asking yourself, what is chia pudding?

That's a great question and one I was asking not so many years ago. I had heard of this health-nut food but never tried it. I knew it involved chia seeds, a nutrient powerhouse, but that was it.

Well, let me educate you on the wonders of this Raspberry Chia Pudding because as far as I'm concerned, this is a healthy snack you MUST try.

What is Chia Pudding?

child with a spoon enjoying a glass jar of raspberry chia pudding

Chia pudding is the result of soaking chia seeds in a liquid for at least 4-6 hours. Chia seeds swell in liquid and take on a gel-like consistency. They thicken and become a pudding-like texture; think tapioca. The beauty of this food is that it is very nutritious, often very tasty, and is super quick to prepare. It is most often enjoyed as a healthy snack or as part of an easy breakfast.

Who Should Eat Chia Pudding?

Here are some (certainly not all) examples of reasons for choosing to enjoy chia pudding:

Someone who eats dairy free and wants a yogurt-like alternative.
Someone who needs/wants to add more fiber to their diet to help reduce their cholesterol, reduce disease risk, manage weight, or aid in satiety.
A person who eats a vegetarian diet and wants more plant-based protein options.
Someone just looking to add more plant-based protein to their eating style.
Someone looking to add more omega-3's to their eating style.
Someone who just likes trying new foods! (My son really loves this recipe, which honestly, surprised me. He also loves to wink, which is what he did when I asked him to smile while eating this Raspberry Chia Pudding.)

child smiling and eating raspberry chia pudding

Chia Nutrition Profile

Chia seeds provide a great source of fiber at 5g per tablespoon. They are a moderate source of protein at 3g per tablespoon. However, chia seeds are a complete plant-based protein, meaning they contain all essential amino acids (source). That's great news for those who choose a vegetarian lifestyle.

Perhaps one of chia's most well known claims to fame is being a source of omega-3 fatty acids, the healthy type of fat that fights inflammation, improves cholesterol, and does a whole host of other great stuff for your bod. Many people are not getting enough of this important nutrient in their diet, so chia could really help with that.

Why Use Frozen Raspberries

Frozen raspberries, rather than fresh raspberries, are the perfect choice to pair with chia to create this Raspberry Chia Pudding recipe.

First of all, this recipe calls for Raspberry Crush, which is simply rolling the frozen raspberries with a rolling pin in the bag they come in to crush it.

making raspberry crush with a bag of frozen raspberries being smashed with a wooden rolling pen.

Why is this so great? Well, I think it's awesome because it does the "chopping" of the fruit so it's very evenly disputed in the pudding. I also highly appreciate that this step creates no dirty dishes therefore making this recipe so easy and quick to prepare.

Second, raspberries are a nutritional powerhouse of their own. Raspberries have more fiber than any other berry, a whopping 9 grams per cup. To put that into perspective, it is recommended you eat at least 25 grams of fiber a day. When you add up the fiber from the raspberries and chia in this recipe, you are well on your way to getting almost half of your daily needs. Raspberries also contain a high amount of vitamin C - 60% of the Daily Value in one cup. They contain important phytochemicals too, including the natural pigment anthocyanin, well known for many healthy benefits.

Tips for Success

Maybe you're a chia pudding rookie, or tried it once or twice and it just wasn't that awesome. Here's a few tips to make sure this Raspberry Chia Pudding turns out a home run.

For the best results, stir the chia seeds into the raspberry crush FIRST, making sure to break up any clumps of chia.
Add the milk after the step above and give it a really good stir after.
Make sure you use a leak proof container to make this recipe. I like to use a glass jar and find the wide mouth 16 ounce jars to be perfect!

After about 30 minutes of fridge time, give your pudding jars another really good shake to mix up the seeds. If that's not doing anything, open up the jar and stir it again.

Recipe Notes

Perhaps the best thing about this healthy snack is that it uses only a handful of ingredients. You can customize this recipe using whatever type of milk you want to use.

If you are using a thicker milk, like coconut milk or cream, you may want to try adding a tablespoon or two of water to thin it out a little.

This recipe calls for a sweetener, either honey or maple syrup. You do not have to sweeten with these or you can use another sweetener. I personally think a little added sweetness is nice because raspberries can be tart.

This recipe makes a full 16 oz of pudding with only a handful of ingredients. I find it's a pretty perfect 2 portions.

Here's how you make it.

Recipe

Raspberry Chia Pudding

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.7 from 11 reviews

Author: Jenna Braddock, RD
Total Time: 5 minutes
Yield: 2 1x

Print Recipe

Description

This 5 ingredient, easy Raspberry Chia Pudding is perfect for a high fiber meal or snack.

Ingredients

Units Scale

1 cup Crushed frozen raspberries
⅓ cup Chia seeds
1 cup Milk of choice
1 teaspoon Vanilla extract
1-2 tablespoons Honey or maple syrup

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Instructions

In a 16 ounce mason jar, combine Raspberry Crush and chia seeds. Stir very well to combine, breaking up any clumps of chia seeds.
Pour in milk and stir well again.
Add vanilla and honey or maple syrup. Seal jar tightly. Shake vigorously for about 1 minute to fully blend.
Refrigerate for at least 2 hours and up to overnight. Split between two servings and enjoy!

Notes

This recipe is gluten free and nut free. It can easily be dairy free by choosing a non-dairy milk.

Prep Time: 5 minutes
Cook Time: 2 hours
Category: Breakfast
Cuisine: American

Nutrition

Calories: 266
Sugar: 18
Sodium: 61
Fat: 11
Saturated Fat: 2
Carbohydrates: 34
Fiber: 14
Protein: 9
Cholesterol: 9

Really, there's no need to get fancy with a pretty bowl. That's more dishes after all. There is no shame in eating this Raspberry Chia Pudding right out of the jar you made it in.

jar of raspberry chia pudding with a spoon

If you're still not sure about this whole chia pudding mixture thing, I guess I can understand. It looks a little funny. But I encourage you to embrace some new, funky health foods and dive right into this delicious Raspberry Chia Pudding with its fun texture. I will brag that I've converted a few people into chia-pudding-loving folks. You could be next. 😉 For another great option to enjoy the benefits of chia seeds, check out the Health Benefits of Overnight Oats with a delicious recipe for Blueberry Vanilla Overnight Oats.

To easy and healthy recipes,

Jenna

August 8, 2017 Featured

5 Easy Bento Box Lunch Ideas for Kids

5 Doable Bento Box Lunches featuring frozen raspberries.

This post is sponsored by the National Processed Raspberry Council.

Back to School time is here and therefore, so is daily lunch prep. I’ve shared before how I don’t really enjoy packing lunches. Shocker, I know.

To avoid the mental overwhelm that I know will hit me the first week of school, I start prepping for lunches early. I go shopping and start stocking up on healthy snacks so I am ready to go on day 1. This helps to lessen the pressure and you'll be proud of yourself for planning so far ahead.

Another way I am prepping for school lunches is through a partnership with the National Processed Raspberry Council. They challenged me to create 5 Bento box lunches featuring frozen raspberries and I had so much fun coming up with the ideas.

bowl of frozen raspberries for bento box lunches

Bento boxes are a great option to use for lunch time because they create less trash and make it easier to pack. You simply fill the holes with a variety of foods!

You may not think frozen raspberries are for school lunches, but after this video, I think I will have you convinced otherwise. Check it out:

Here’s a breakdown of the Bento lunch box ideas:

bento box with ranch dip, grilled chicken strips, cucumbers, whole grain crackers

Bento #1

Lunchbox - Bentgo (click these links to find where to purchase the boxes)

Razzy Ranch Dip - My boys LOVED this dip. I will be making this on a regular basis because it ensured that veggies were eaten.
Grilled Chicken Strips - I bought all-natural, already cooked chicken strips and microwaved before packing. These taste great and take very little time.
Cucumbers - I used the baby cucs. You can typically buy these in a bag.
Whole grain crackers - I love the mini Triscuits. They are a fun size for little hands and fit better in the Bentgo fresh lunch box than the larger ones.
Cheese Circle - Any type of cheese here works. It’s cheaper to buy a bar of cheese and cut it yourself than to buy the babybel cheeses. No shame there.

Bento #2

Lunchbox - Modetro box

Raspberry Crush and Almond Butter Sandwich - Simply swirl raspberry crush into the almond butter. I also suggest using a hearty bread for this so it holds up well. My son ate this the day after filming with no complaints of sogginess.
Veggies and hummus - If your kids aren’t hummus fans, use whatever dip they do like.

Bento #3

Lunchbox - Ecolunchbox

Raspberry Chia Pudding - In a leak-proof container, shake together 1 cup raspberry crush, 1 cup of milk of choice, ⅓ cup chia seeds, 1 teaspoon vanilla extract, and 1-2 tablespoon maple syrup. Let sit in fridge for at least 4 hours.
Carrot Chips - This particular shape of carrots seem to go over better with my boys then baby carrots.
Guacamole to go - These single serve packs are perfect in a more open bentgo box like this. It stays put and can handle the tossing around that likely happens with a kid’s lunchbox.
Whole grain crackers

Bento # 4

Lunchbox - Bentgo

Raspberry Energy Balls - I used this recipe for my video and I really liked them. I actually think they taste better the longer they sit.
Hard boiled egg
Cherry tomatoes
Chocolate chips
Love note

Bento #5

Lunchbox - 4 compartment Lunchbots

Frozen raspberries
Vanilla yogurt of choice
Granola of choice
Nut butter (to mix in)

Do any of these combos sound like a winner for you? Leave a comment and let me know what you will try OR let me know your favorite bento lunch.

And be sure to head over to the National Processed Raspberry Council’s Facebook page for even more raspberry related recipes.

Here’s to less stress and more yummy, healthy food for lunches!

We got this,