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12 Ways To Use Leftovers

March 21, 2015 by Lindsay 26 Comments

Hi Friends!

Today we’re going to talk about ways to use leftovers. It’s Recipe Redux day and this month’s challenge was:

Two for One

We’re all about cooking once and eating twice. In short, double dinners are better. Show us how you take a favorite recipe already on your blog – and ReDux the leftovers into a new dish. Or, whip up a new healthy recipe and give suggestions on how to make it a second meal. For example, slow cooker pot roast could become shredded beef tacos; or grilled chicken breasts might morph into chicken salad.

Guys, is this right up my alley or what?! We all know I love food prep. I pretty much complete this challenge weekly. I love cooking once and then repurposing the leftovers into a new dish. I’ve actually been meaning to put together a post about using leftovers for you so this was just the push I needed!

Once I got the ball rolling, I couldn’t stop! Instead of just sharing one idea, I went a little bit overboard and have lots for you! I picked three proteins- chicken, pork and salmon- that we eat a lot of give you a few ideas for repurposing each one!

{Salmon image used with permission from Cotter Crunch}

Roasted Chicken

Day one: Make a Crockpot Rotisserie Chicken. (Or roast one in the oven! I just put mine in a cast iron skillet and roast at 425 for about 45 minutes for a 5 pound chicken)

Eat the chicken with a side of vegetables and rice one night.

Later in the week, use the leftovers to:

Make pasta salad! Try this Chicken Pasta Salad with Salsa Hummus Dressing.
Add an asian twist. Saute with veggies and a couple scrambled eggs for Chicken Fried Rice or serve over pad thai noodles!
Make a sandwich or wrap. One of my go-to’s is chicken, hummus, black beans, red peppers, onions and cheese in a wrap. Or try this Strawberry Balsamic Chicken Panini!
Use it as a topping for homemade pizza! Make your own crust and add lots of veggies. Check out my 5 Steps To A Healthier Pizza.

Pulled Pork

Day one: Make my Beer Braised Pulled Pork.

Eat it with some bbq sauce and a side of veggies for dinner one night.

Later in the week, use the leftovers to:

Make pulled pork sandwiches! Add a fried egg and avocado for an epic sandwich!
Make nachos! Top your favorite tortilla chips with pork, beans, peppers, onions and cheese. Microwave or bake to melt the cheese and top with tomato and avocado.
Put it in a quesadilla. Add beans, veggies and a little cheese and top with salsa.
Make enchiladas (can you tell we like Mexican?!) Or make another casserole using leftover meat, frozen veggies and your favorite whole grain!

Salmon

Day one: Grill or bake some salmon and your favorite vegetable for an easy weeknight dinner.

Later in the week, use the leftovers to:

Make burgers/cakes. Try my Thai Peanut Salmon Burgers or swap it for the tuna in my Tuna Quinoa Cakes.
Make soup! Try my Salmon Corn Chowder!
Make a chop salad like this Salmon Chop Salad to pack for lunch! Or just add as a topping to a regular lettuce-based salad or use in lettuce wraps!

Keep in mind that these suggestions aren’t protein-specific. For example, you can definitely use leftover chicken in any of the ideas listed above for pork, etc! Or use the above ideas for different proteins like black beans, lentils, tofu, shrimp, etc. Have lave leftover black beans- make a veggie burger! Use leftover lentils to make a soup or leftover shrimp to make lettuce wraps. Bonus idea- add eggs. Breakfast for dinner is the perfect way to repurpose leftovers into an omlette or frittata.

[Tweet “Need some inspiration? Here are 12 Ways To Repurpose Leftovers via @leangrnbeanblog!”]

Hopefully this gave you some new ideas for ways to use up those leftovers. This is why I tend to favor prepping ingredients instead of whole meals during my Sunday Food Prep. I’d rather cook a whole chicken and be able to use it 2-3 different ways during the week than cook a big casserole and have just that one option!

If you liked this post, you’ll love my ebook – The Ultimate Guide To Food Prep. It dives into even more detail about how to food prep, troubleshoots common problems and provides tons of tips to make it easier! Click the image below for more details!

Enjoy!
–Lindsay–

For more Cook Once, Eat Twice ideas, check out all the posts linked up below from other Recipe Redux members!

An InLinkz Link-up

How To Cook Spaghetti Squash

March 20, 2015 by Lindsay 45 Comments

Want to learn how to cook spaghetti squash? Try it three ways: in the microwave, the oven or the crockpot!

Hi Friends!

Way back in December 2012, I wrote a post sharing 3 ways to cook spaghetti squash. It’s become one of my most popular posts and earlier this week I updated the pictures so I thought it’d be a good time to give it a second look.

How To Cook Spaghetti Squash

Spaghetti squash has become wildly popular lately as a low-carb option to replace spaghetti noodles. It’s paleo-friendly, naturally gluten-free and fairly inexpensive.

Some people may be hesitant to try it because they’re not sure how to cook spaghetti squash. Have no fear! I’m here to help.

First let’s talk about how to cut it:

Step 1: Cut the ends off the spaghetti squash.

Step 2: Stand the squash on end and cut in half length-wise.

Step 3: Option 1: Scoop out the seeds and pulp and discard. Option 2: Leave the seeds in and eat them once the squash is cooked. Option 3: Scoop out the seeds and roast them separately.

**Bonus Tip** Spaghetti Squash can be difficult to cut. To make it easier, put the whole squash in the microwave for 2 minutes before trying to cut it!

There are several ways you can cook spaghetti squash and I think they all have their merits.

3 Ways To Cook Spaghetti Squash

I personally like it prepared all three ways but your preparation method of choice may depend on how much time you have. The crockpot method is fix it and forget it. Oven roasted gives it the most flavor. The microwave method is the fastest if you’re pressed for time.

So let’s get started.

Oven Roasted

Put the two halves face down on a baking sheet. Place the baking sheet in the oven and bake at 375 degrees F for 45 minutes. Check doneness by pulling a few strands out and taste them. If you want them softer, cook a little longer.

Another oven possibility- try cutting it into rings and baking it!

In the Crockpot

Poke holes with a knife, put the whole squash in a crockpot with two cups of water. Cook on low 4-6 hours on low depending on size. Mine was about 7-8 inches long, medium sized I’d say. I cooked it 4 hours and it was perfect for me, but I still like it a bit crunchy. If you want the strands softer, cook it another hour or two.

Once it’s done, slice in half, scoop out seeds and pull strands with a fork.

In the Microwave

You have two options for the microwave method. You can either cook it whole or cut in the microwave. If you want to cut it, follow the directions above, then put it on a plate or in a glass dish with a little water and microwave 10-12 minutes.

To check to see if it’s done, turn it over and pull at the sides with a fork to separate the strings and taste a few. As you can see, I like to leave the seeds in mine!

If you want to cook it whole, stab it all over with a knife, put it on a plate and microwave for 10-12 minutes, rotating every few minutes until it gets squishy. Then cut and separate strings. Remove the seeds if desired.

So it’s cooked, now what?

Use a fork to pull the strands away from the sides of the cooked squash. Scoop them out or eat straight from the squash!

So there you have it! Now that we’ve learned 3 different ways to cook spaghetti squash, you’re probably looking for some recipes ideas to try, right?

Spaghetti Squash with Vegan Tomato Basil Cream Sauce via Hummusapien
The Non-Pizza Pizza via Jennifer Vagios
Paleo Spaghetti Squash Casserole via Slim Sanity
Black Bean & Veggie Stuffed Spaghetti Squash via Nutritious Eats
Lemon Garlic Spaghetti Squash with Hemp & Salmon via Sarah Kay Hoffman
Eggplant Parmesan Spaghetti Squash Boats via The Foodie Dietitian

And if you like veggie noodles, check out some of my zucchini noodle recipes!

[Tweet “Want to learn how to cook spaghetti squash? @Leangrnbeanblog gives you 3 options!”]

Things like spaghetti squash and other veggies are great for food prep! If you liked this post, you’ll love my ebook – The Ultimate Guide To Food Prep. It dives into even more detail about how to food prep, troubleshoots common problems and provides tons of tips to make it easier! Click the image below for more details!

Enjoy!
–Lindsay

PS. I’m thinking about making a Squish with vegetables calendar. Best-seller for sure, right? He looks really cute with the squash but don’t let him fool you. That lasted about 5 minutes. The remainder of the hour was more like the middle picture- me trying to take pictures and him laying on the floor screaming 🙂

Berry Green Smoothie

March 18, 2015 by Lindsay 42 Comments

Packed with brain-boosting fruits and veggies, healthy fats and protein, this Berry Green Smoothie is perfect for breakfast on the run or an afternoon snack!

This post is sponsored by Dole Fresh Fruits and Vegetables. Dole provided me with free coupons and compensated me for my time. As always, all opinions expressed in this post are mine.

Hi Friends!

As I’ve mentioned, I’ve been on a bit of a smoothie kick lately and I’m quite certain my smoothie love is only going to intensify as the weather gets warmer! Today I’m teaming up with my friends as Dole to share my current favorite smoothie!

Dole wants to inspire people to eat more fruits and veggies in 2015 and you guys know I can get on board with that!! This week (March 16-22) is Brain Awareness Week, a week designated to bring awareness to the progress and benefits of brain research. Since many fruits and vegetables contain nutrients that may help improve memory and overall brain function, I thought it would be the perfect time to share this brain-boosting smoothie!

I was asked to include one of the following brain foods in my recipe- strawberries, blueberries, spinach or broccoli- and I managed to use all but broccoli in this smoothie! The berries are packed with antioxidants which are great for brain health- blueberries especially may help protect against dementia. Spinach contains antioxidants as well, plus it’s rich in lutein, which is good for the brain!

Over the weekend, I used some Dole Fresh Baby Spinach to restock my freezer with a batch of my Frozen Spinach Cubes so I would have some to use in this Berry Green Smoothie!

In addition to all the fruits and veggies, I added yogurt for a protein boost and nut butter (Crunchy Chocolate Nuttzo is my current fav) for a dose of healthy fats! Bonus- nuts are great for your brain as well!

Ready to make one of your own? Here’s how:

[Tweet “A delicious, brain-boosting Berry Green Smoothie from @leangrnbeanblog and @doletweets! #ad”]

Want more brain-boosting recipes? Check out these two:

Berry Spinach Salad

Green Pancakes with Pear Lime Relish

Enjoy!
–Lindsay–

4 Spring Vegetables To Try

March 17, 2015 by Lindsay 31 Comments

Don’t be intimidated by the new vegetables you see at the grocery store or in your CSA box this Spring. Here are 4 Spring Vegetables to try and some recipe suggestions!

Hi Friends!

Let’s talk vegetables, shall we? Specifically Spring vegetables. Spring is an exciting time of year. The weather gets warmer. You might be getting ready to plant the first seeds in your garden. Perhaps you signed up for a CSA and in a few weeks you’ll start enjoying lots of farm-fresh veggies. Or maybe you just get excited about seeing some new produce in the grocery store aisles.

Whatever the case may be, I bet there’s a few veggies out that there that you’re not sure what to do with. Here are 4 Spring Vegetables To Try and some ideas for using them! Several of these are veggies I don’t eat enough of myself. I had some fun taking pictures of them this weekend and now I’m challenging myself to eat more of them this Spring.

Asparagus

A great source of Vitamins C & K, folate and fiber, asparagus is also packed with antioxidants! It’s a fairy common spring veggie and is super verstatile. You can roast it whole, steam it, chop it an add to stirfries or shave it to add to salads or pizza! Be sure to snap off the ends and discard them before cooking the remainder of the stalks. To keep it fresh, store it standing up in a mason jar in the fridge in a little bit of water!

Not sure what to make with it? Try these recipes:

Coconut Ginger Braised Asparagus via Teaspoon of Spice
Basil Lemon Chicken Quinoa Salad via The Adventures of MJ & Hungryman
Balsamic Roasted Asparagus via The Lean Green Bean
Asparagus Egg & Bacon Salad via Skinnytaste
Bacon Wrapped Caramelized Sesame Asparagus via How Sweet Eats

Artichokes

Fun fact – Fresh artichokes are one of my favorite vegetables to look at, but I rarely eat them and I almost never cook them. When I do cook with them, they come from a jar or can, never fresh. My goal is to change that this year! They’re a great source of fiber and folate and Vitamins C and K. If you’ve never prepared fresh ones yourself, here’s a great article on How To Cook and Eat An Artichoke with step by step directions!

If you’re ready to step up your game and cook with fresh artichokes, here are some recipes to try:

Italian Stuffed Artichokes via An Avocado A Day
Crockpot Artichokes via Family Fresh Meals
Grilled Artichokes via Proud Italian Cook
Stuffed Artichokes via Eatin On The Cheap
Braised Chicken with Artichokes via Feasting At Home

Snap Peas

Peas are one of my favorite veggies but I admittedly often forget to use them. I almost always have a bag of frozen green peas in the freezer to add to things like casseroles, but I especially love spring when snap peas are in season. Such a great, crunchy snack!

I usually just eat mine plain but here are some recipes you could use them in:

Roasted Sugar Snap Peas with Sesame Dipping Sauce via Edible Perspective
Sugar Snap Peas and Carrot Soba Noodles via Cookie and Kate
Confetti Quinoa with Snap Peas via Cooking Treaty
Sugar Snap Pea Slaw via Better Homes & Gardens
Minty Grilled Snap Peas via The Wimpy Vegetarian

Radishes

Pretty much the only memory I have of radishes is that my dad used to eat them when I was growing up. My mom would always have some floating in a bowl of water in the fridge for him to munch on. But yet again, here I am almost 30 years old and I can count on one hand the number of times I’ve eaten radishes. But I’m already taking strides to change that! After I took the above photo, I cut up this bunch of beautiful radishes. I added some to my tuna salad and sliced some to use to scoop up my Greek Hummus Plate! I’m loving their crunchy, peppery flavor!

Here are some other ways you can enjoy them:

Ginger Carrot Radish Salad via Healthy Seasonal Recipes
Cinnamon & Sugar Radish Chips via Pinch of Yum
Taco Pickles via Eva Kolenko Photography
Bacon Radish Salad via Nellie Bellie
Radish Avocado Salad via Best Recipe Box

Like these recipe ideas? Pin the image above to remind you to make them later!

[Tweet “Spring veggies are coming! Here are 4 to try, plus recipe ideas, from @Leangrnbeanblog!”]

Let’s chat:
What’s your favorite spring veggie?

Enjoy!
–Lindsay–

Petition to the Academy of Nutrition and Dietetics – #RepealTheSeal

March 16, 2015 by Lindsay 15 Comments

Repeal - basic

I am participating in the #RepealTheSeal campaign to show my disagreement with the Academy of Nutrition and Dietetics’ recent decision to allow the Kids Eat Right logo onto food packaging.
I invite my fellow colleagues and bloggers who share this opinion, or who support this campaign, to also post this Open Letter on their own blog, to sign the petition at change.org, and/or to use #RepealTheSeal hashtag via social media

Hi all-

This is a bit of a non-traditional post but it’s an issue that needs to be addressed and I feel it’s important enough to warrant a post. For those of you who don’t know, the New York Times published this article last week: “A Cheese ‘Product” Gains Kids’ Nutrition Seal“. I couldn’t believe it when I read the article and I’ve yet to speak to a single RD who is happy with this decision.

Thanks to a few of my amazing colleagues, Regan Jones, Rachel Begun and Kate Geagan, an open letter to The Academy of Nutrition and Dietetics has been written and a petition has been started to repeal this decision.

As dietitian/nutritionists, we work hard to provide full transparency in all of our own business relationships, and we expect the same from our Academy. In the business world, a logo on a product label conveys an endorsement, an alignment, and recognition of a paid relationship.

We are making known to the public and the Academy through the OPEN LETTER printed below that (1) we do not support this type of logo placement (2) we request that the on-package logo be repealed and (3) we request full transparency by AND & KER about this partnership to ensure this does not happen in the future.

If you agree our #RepealTheSeal campaign, we’d love for you to join us in signing the petition. You don’t have to be a Registered Dietitian to sign!

Find the #RepealTheSeal petition here and read the open letter to the Academy below. Thanks for helping us make an impact!

–Lindsay–

March 16, 2015

To Mary Beth Whalen, President Sonja Connor, leadership at the Academy and the Kids Eat Right (KER) Foundation:

As long-time members and proud supporters of the Academy of Nutrition and Dietetics (AND), we are dismayed, shocked, and saddened by the blog post in last week’s New York Times. The piece (http://well.blogs.nytimes.com/2015/03/12/a-cheese-product-wins-kids-nutrition-seal/?_r=0 – ) reports on the KER Foundation’s Nutrition seal— a seal that the Academy states was not an endorsement of the product, but is an indicator of the brands that support Kids Eat Right.

As dedicated Registered Dietitians/Nutritionists and food and nutrition experts, we are protesting the Academy’s position to allow the Kids Eat Right logo on Kraft Singles, as well as the possibility to allow any future implied endorsement of any product by AND for the following reasons:

Flawed Understanding of the Marketplace

We wholly reject the rationale that the Academy used in their formal press release to defend the nature of the relationship between Kraft and the Academy. A logo on a product label is an endorsement, an alignment, and recognition of a paid relationship. Simply stating otherwise in a press release, no matter how emphatically, doesn’t change this fact. Rather, AND’s actions illustrate how profoundly out of touch AND is with business principles, which has put our professional integrity and credibility at risk. It is also a decision that is out of touch with members’ values.

Failure to Provide Transparency to AND Members and Consumers

We work hard to provide full transparency in all of our own business relationships, and we expect the same from the Academy. Failure to be transparent about ANDs actions violates the Academy’s own Ethics Policy, which calls for the highest standards of honesty and integrity, and for members to not engage in false or misleading practices of communications.

Actions Requested of the Academy: #RepealtheSeal

We ask that the Academy make available to its members, the media and the public the following:

We ask for full transparency regarding the process of approval to allow the KER logo on the Kraft product— including the names of those involved, the meeting minutes of the discussion, and Board’s vote on this issue.
We ask for full disclosure of the terms of the financial agreement between KER Foundation and Kraft. We also request full transparency regarding the status of future agreements under consideration for use of our Logo.
We ask the Academy to provide their plan for the discontinuation of this specific relationship with Kraft and removal of the KER logo off Kraft Singles product packaging.

Academy members deserve strong leaders who will protect the integrity of the Registered Dietitian/Nutritionist credential. This latest action is an embarrassing misstep that must be corrected swiftly in order to prevent further damage to the RD/RDN brand and to the Academy.

Sincerely,

Rachel Begun MS, RDN
Kate Geagan MS, RDN
Regan Jones, RDN
Registered Dietitian/Nutritionists colleagues listed at change.org

A Week of Gluten-Free Meals

March 14, 2015 by Lindsay 12 Comments

A week of gluten-free meals that covers breakfast, lunch, dinner to provide new recipe ideas and inspiration!

Hi Friends!

I’m back with another week of meal ideas for you. This week I’m sharing A Week of Gluten-Free Meals!

Hopefully this will give you some new ideas to add to your weekly menu. Don’t feel like you have to use every single one, even trying just one or two that sound good is a great way to try new recipes!

Breakfast

Strawberry Quinoa Parfait via The Almond Eater

Hemp & Chocolate Breakfast Cookies via Runnin Srilankan

Apple Cinnamon Poptarts via Offbeat + Inspired

Carb Buster Breakfast via The Pioneer Woman

Sweet Potato Protein Pancakes via The Lean Green Bean

Lunch

Rainbow Kale Power Salad with Peanut Dijon Dressing via Housewife In Training Files

Creamy Chicken and Rice Soup via Healthy Nibbles and Bits

Zucchini Noodle Shrimp Pho via Eat Spin Run Repeat

Curried Tuna Salad with Apples via Lean Green Bean

Turkey Quinoa Meatball Lettuce Wraps via Cookin’ Canuk

Dinner

Sweet Potato Black Bean Veggie Burger via Cookie & Kate *serve bunless or on GF buns

Rice Krispie Chicken Tenders via The Lean Green Bean

Slow Cooker BBQ Meatloaf via All Day I Dream About Food

Chicken Enchilada Casserole via Gimme Some Oven

Crockpot 3 Bean Turkey Chili Baked Potatoes via Fit Foodie Finds

In case you want a head start on the week, spend a little time prepping food tomorrow. Here are some food prep ideas for this meal plan:

Make a batch of breakfast cookies or poptarts to have on hand for a grab and go breakfast during the week.
Pre-chop some veggies for the carb buster breakfast so there’s less work to do in the morning.
Make a batch of quinoa and granola to have on hand for quick parfait assembly, or assemble a few parfaits ahead of time and keep them in the fridge.
Make a big pot of soup or pho to pack for lunches.
Make some tuna salad- eat it on a sandwich for lunch one day and with veggies the next to change it up!
Make a batch of turkey meatballs so you can quickly pack them in your lunchbox.
Make a meatloaf and stick it in the fridge without cooking. One morning next week add it to the crockpot before work.
Chop all the veggies and cook the beans and chicken for the enchiladas.
Make a pot of chili so all you have to do is reheat and pour over potatoes for dinner.
Make a double batch of veggie burgers. Stick half in the fridge to eat this week and half in the freezer for a later week.

Want more ideas? Check out the full gallery of weekly meal plans here!

Enjoy!
–Lindsay–

Registered Dietitians Who Blog

March 11, 2015 by Lindsay 71 Comments

Hi Friends!

As you may or may not know today is National Registered Dietitian Day. For the past 3 years I’ve rounded up a list of Registered Dietitians Who Blog and today’s post is pretty much the ultimate resource. My list has quadrupled in size over the past 3 years! As an RD who has been involved in blogging and social media since the thought of becoming an RD was just an idea in the back of my mind, I can’t tell you how happy it makes me to see so many of my colleagues becoming active in the online world.

There are so many great dietitians out there now sharing CREDIBLE nutrition information, recipes and other great nutrition resources with all of you!

{some of the images above provided by Alice Henneman}

My challenge to you today is to spend a few minutes checking out some of these blogs that you’re not familiar with and giving these RDs some love and appreciation for all they’re doing to make the world a healthier place!

I don’t care how you pick them- by their name, their tagline, how pretty their header is, randomly- whatever works for you! Just do it!

[Tweet “It’s National RD Day! Check out these 130 Registered Dietitians Who Blog via @leangrnbeanblog!”]

Here’s the list from my first post, updated to remove some who no longer blog….clickable links are at the bottom:

Anne at Fannetastic Food
Lauren at Foodtrainers
Nicole at Prevention RD
Sally at Real Mom Nutrition
Melanie at Nutritious Eats
Deanna & Serena at Teaspoon of Spice
Robyn at The Real Life RD
Janet at Nutrition Unplugged
Carlene at Healthfully Ever After
Heather at Side of Sneakers (she also blogs regularly at Babble)

I also gave special shoutouts to Alexis at Hummusapien and Carissa at Fit2Flex who were dietetic students like me at the time. Both are now RDs.

Last year I added a bunch more RD blogs to my Feedly. Here they are with clickable links at the bottom:

Find them here:

Steph at Food Coach Me
Rachael at An Avocado A Day
Alex at Delicious Knowledge
Francesca at Energy We Bring
Helen at Food & Nonsense
Dixya at Food, Pleasure & Health
Wendy at Just Wendy Jo
Kath at Kath Eats Real Food
Meme at Living Well Kitchen
Kristina at Love & Zest
Megan at Nutrition Awareness
Caroline at Caroline Kaufman Nutrition
Christina at The Fueled Athlete
EA at The Spicy RD
Melissa at The Valentine RD

Find them here:

Debbie at Dietitian Debbie Dishes
Lisa & McKenzie at NourishRDs
Janice & Liz at Meal Makeover Moms
Danielle at Food Confidence
Nic at Nic’s Nutrition
Kristen at Real Food For Fuel
Cassie at Dietitian Cassie
Jenna at Make Healthy Easy
Melissa at Sound Bites
Jessica at Nutritioulicious
Chris at Mohr Results
Sharon at Sharon Palmer, RD
Regan at Healthy Aperture – *various RD blog authors, plus a gallery to submit recipes to
Stone Soup – the blog for Food & Nutrition Magazine written by a variety of RDs

I also gave a special shoutout to two future RDs- Min at MJ and Hungryman and Kylie at Yeah Imma Eat That, who weren’t quite there yet but well on their way! Min is now officially an RD and Kylie is OH SO CLOSE!

Last year I asked readers to leave their favorite RD blogs in the comments if they weren’t already on the list. Here are some that were recommended:

Find them here:

Ginny at The Vegan RD
Jennifer at Foodess
Mary at Flavor RD
Emily at Sinful Nutrition
Kelly at Meals For Miles
Emily at Zen & Spice
Cait, Rebecca & Dana at Rebel Dietitian
Diane at Cape Fear Nutrition
Jen at Down To Earth Dietitian
Helen at Hevil’s Healthy Devil – RD student

And here we are at year 3. This year I have even MORE new RD blogs to share with you!

Find them here:

Kristy @ Chocolate Slopes
Stephanie @ The Grateful Grazer
Holley @ Holley Grainger Nutrition
Katie @ Mom to Mom Nutrition
Abigail @ The Soul of Health
Gretchen @ Kumquat
Brittany @ Your Choice Nutrition
Rebecca @ Be Truly Nourished
Colleen @ Colleen Gerg
Jennifer @ Nourished Simply
Elizabeth @ Enjoy Every Bite
Sheena @ A Fillipino Foodie
Robin @ Robin’s Bite
Marisa @ Marisa Moore Nutrition
Vicki @ Simple Cravings. Real Food

Find them here:

Shelly @ Skinny Louisiana
Lauren @ Bite of Health
Tina @ Food Doc
Kara @ The Foodie Dietitian
Lauren @ Whole Living Lauren
Alanna @ Eat Real Food
Lauren @ Eating With A Purpose
Cheryl @ Cheryl Meyer RD
Sara @ The Organic Dietitian
Julie @ RDelicious Kitchen
Ayla @ Eat Simply
Anne @ Craving Something Healthy
Katie @ Mom’s Kitchen Handbook
Cindy @ Newlywed Nutrition

Find them here:

Louisa @ Cook Low Fodmap
Rebecca @ Positively Healthy
Toby @ Toby Amidor Nutrition
Roseanne @ Chew the Facts
Renee @ Renee’s Healthy Weighs
Erin @ Mouthful Blog
Lauren @ Lauren Minchen Nutrition
Bri @ Simple Delights
Michelle @ Pediatric Nutrition Blog
Abby @ Abby Langer Nutrition
Jennifer @ Neily on Nutrition
Kathleen @ Source 4 Women
Sarah @ Food Family Fiesta
Leslie @ Born To Eat
Corinne @ Eat Love Thrive

Find them here:

Amy @ Farmer’s Daughter Consulting
Jill @ Just The Right Bite
Leah @ Ingles Nutrition
Jamila @ No Nonsense Nutritionist
Brooke @ Bitchin’ Nutrition
Jennifer @ McDaniel Nutrition
Sarah @ Sarah Krieger
Lisa @ The Trim Traveler
Heather @ The Nutty Nutritionist
Sylvia @ Hispanic Food Communications
Heather @ Heather K. Jones
Marie @ Performance Nutrition
Jenny @ My Cape Cod Kitchen
Heather @ Dietitian on the Run
Maria @ The Blonde Pantry

Find them here:

Susan @ Food Fit Fabulous
Faye @ Foodie on Campus
Maryann @ Raise Healthy Eaters
Andie @ The Baking Dietitian
Katie @ Healthy Bites
Alice @ Cook It Quick
Ashley @ The Fresh Beet
Ginger @ Ginger Hultin
April @ This RD Eats
Chere @ Chere Bork
Jamie @ Dishing Out Health
Jessa @ In Wealth & Health
Grace @ Nutrition Works For You
Paige @ Paige Smathers
Joanne @ Real Bite Nutrition

Janel @ Eat Well with Janel
Jesseica @ Smart Nutrition
Bethany @ Fusion Wellness
Melanie @ Nutripilot
Elisa @ Elisa Zied
Christy @ Christy Wilson Nutrition
The RD team at Good Measure Meals

Still want more? Find 800+ RD Bloggers at Nutrition Blogs Network!

I’m sure I’ve missed some great ones, but this roundup should give you a good start if you’re looking for some new reading!

I also can’t let this day pass without giving a huge thank you to every single RD who has helped me on my own personal journey. Special thanks to my mentor and boss Regan, who has believed in me from the day we met…every step of the way…She gives me the opportunity to do what I love every single day and I couldn’t be more grateful.

If you’re an RD who blogs and you’re not on this list, leave your blog URL in the comments!!

Enjoy!
–Lindsay–

Greek Hummus Plate

March 10, 2015 by Lindsay 39 Comments

Take your hummus to the next level by using it to make this Greek Hummus Plate. Topped with vegetables and feta, it’s the perfect party appetizer!

Hummus, veggies and feta in every bite makes this Greek Hummus Plate the perfect party appetizer or afternoon snack.

Hi Friends!

Time for another second look recipe. I first published this recipe — and I use that term loosely– way back in May 2012. I made it again recently and decided it could use some new photos.

This Greek Hummus Plate is the perfect party appetizer but it also makes a great afternoon snack!

Does it look good? Be sure to pin it so you remember to try it out later. Or make it immediately. Both good options!

There no specific quantities for this recipe but here’s what you need:

That’s all there is to it. If you like olives, feel free to add those in as well!

Use your favorite recipe to make some homemade hummus or grab some at the store if you’re in a pinch! Top with balsamic vinegar before serving if you want to!

Want more Mediterranean recipes? Try:

Enjoy!
–Lindsay–

A Week of Quick, Healthy Meals

March 7, 2015 by Lindsay 10 Comments

Here’s a week of Quick Healthy Meals to inspire you as you start to plan out what recipes you want to cook next week.

Hi Friends!

I get a lot of requests for weekly meal plans so I decided to start putting some posts together to give you a little inspiration! I’ll share a few recipes to give you ideas for breakfasts, lunches and dinners!

If you guys like this series, I’ll try to keep it up! My thought is to have some kind of theme for each week- this week being “a week of quick, healthy meals”. I brainstormed a few other ideas including a week of:

Gluten-Free Meals
Paleo Meals
Vegan Meals
Slow Cooker Meals
Meals all from a certain magazine like Cooking Light or Eating Well

Be sure to let me know in the comments if you like this series idea and if you have suggestions for other weekly themes!

Alright…so here we go:

Breakfast

Oatmeal on the Go via Dietitian Debbie Dishes
Egg Waffles via The Lean Green Bean
Smashed Miso Avocado + Egg via Jeanette’s Healthy Living
Flax Cranberry Breakfast Cookies via Back To Her Roots
Berry Cheesecake Smoothie via Cotter Crunch

Lunch

Power Chicken Hummus Bowl via Nutritious Eats
Salmon Chop Salad via The Lean Green Bean
Crispy Black Bean Burritos via Two Peas and Their Pod
Tuna & Apple Lunchbox Sandwiches via Delightful Made
Madras Lentil Soup via Peas and Crayons

Dinner

Thai Turkey Meatballs with Peanut Dipping Sauce via Ari’s Menu
Red Lentil Curry with Sweet Potato Noodles via Food, Faith, Fitness
Grilled Salmon with Avocado Salsa via The Cookie Rookie
Freezer Chicken Tenders via The Lean Green Bean
Pesto Grilled Shrimp via Closet Cooking

————-

Want to get a head start on the week by doing some Food Prep over the weekend? Here are some ideas based on this week of meals:

Bake a batch of breakfast cookies for grab and go breakfasts throughout the week.
Prep a few jars of oatmeal and keep them in the fridge for breakfast on a busy morning.
Make a batch of quinoa and use some in wraps for lunch.
Make some tuna salad for a quick packable lunch.
Grill or bake some chicken to have on hand to add to salads for lunch.
Make a pot of soup to eat for lunch or dinner throughout the week.
Make a couple batches of freezer chicken tenders to stock your freezer.
Make and bake your meatballs so all you have to do is reheat them for dinner.
Chop veggies. Eat them raw for snacks or have them ready to throw on a roasting pan for a side dish.

Want more ideas? Check out the full gallery of weekly meal plans here.

Enjoy!
–Lindsay–

Italian Wedding Soup

March 6, 2015 by Lindsay 13 Comments

Packed with veggies and full of mini meatballs for protein, this Italian Wedding Soup is sure to warm you up on even the coldest day!

Hi Friends!

I don’t know about where you are, but it’s cold here. Like really cold. Last night temps went below zero. This time of year it’s supposed to be in the 40’s. Wahhhhhh! #IWantSpring

Anyways, since it’s freezing, I thought now would be a good time to share this Italian Wedding Soup with you guys. I made it about a month ago but I’ve been saving it for a day like today 🙂

I’m a sucker for all things mini, so I love the mini meatballs in this soup, plus orzo is one of my favorite pastas so that’s what I use in my version. Feel free to use whatever tiny pasta makes you happy…you could even use quinoa for a gluten-free version.

Here’s how you make it:

[Tweet “Warm up with a bowl of this Italian Wedding Soup from @LeanGrnBeanBlog!”]

The orzo might absorb some of the liquid if you refrigerate the leftovers, so feel free to add more broth or water before reheating!

Enjoy!
–Lindsay–

Beer Braised Pulled Pork

February 27, 2015 by Lindsay 30 Comments

Slow cooked in dark beer, this Beer Braised Pulled Pork is tender, juicy and full of flavor!

Hi Friends!

If you’ve been checking out my food prep posts lately you may have noticed we’ve been eating a lot of pulled pork. That’s because I’ve finally figured out the best way to make it. Believe it or not, it’s not in a crockpot. Don’t get me wrong, I love my crockpot!
Check out all of the slow cooker recipes on my blog!

But when it comes to pulled pork, mine always seems to get more chewy than tender. So, a few months ago when my family was visiting, we decided to try it in my Le Creuset Dutch Oven and turned out great!

I’ve made it a few times since then, playing around with the oven temperature and the cooking liquid and I’ve finally figured out what works best for us! After making it a few times using whatever beer I had on hand, hubby suggested trying it with a darker beer like a porter and it actually made a big difference. It seems like flavorful dark beers really lend themselves well to slow cooking — perfect of this beer braised pulled pork!

So here’s how you make it:

I’ve done this with both bone-in and boneless pork shoulder and both have worked great. Note that if you want to make this in the slow cooker you definitely could! I’d recommend trying it on low for about 8 hours!

You can shred it in the dutch oven and store it with the peppers, onions and cooking liquid, or you can remove it from the pot, shred and discard the veggies and liquid.

[Tweet “Slow cooked in dark beer, this Beer Braised Pulled Pork from @leangrnbeanblog is full of flavor!”]

This gives us enough meat for several meals. Here are some of the ways you could use your leftovers.

Pork Chili Verde

Asian Lettuce Wraps
I’ve made these with pork tenderloin but leftover pulled pork would work well too!

Carnitas Taco Pie

Mexican Loaded Sweet Potato
The perfect vehicle for leftover pork!

Let’s chat!
What’s your favorite way to use leftover pork?

Enjoy!
–Lindsay

I Want to Freeze Time

February 26, 2015 by Lindsay 83 Comments

If you’re anything like me, you probably spent most of your younger years wanting time to go faster. When I was 10, I wanted to be 13 so I could be a teenager. When I was 13 I wanted to be 16 so I could get my driver’s license. When I was 16 I wanted to be 18 so I could go to college. When I was 18, I wanted to be 21 so I could drink legally.

I always felt like I wanted to be older, move faster, get to the next milestone..but I never really had an end destination in mind. When was I going to find that time when I didn’t want to be older? I imagined I’d come across it at some point. I never thought I’d be 80 years old and really wishing I was 95….so I guess I just figured that somewhere between the ages of 21 and 80 I’d find an age where I wanted time to stop.

As a new mom, there will always be days that overwhelm you. Just a reminder to soak up those little moments.

Well, I’ve found it. And it started the second my baby was born.

A few weeks ago I snapped this picture:

baby sleeping on chest

I had just carried Squish up to put him to bed. He was completely asleep and the pack and play is literally right next to my bed, but for some reason, I didn’t want to put him down. So I climbed into bed and held him, reading my book and just feeling the weight of him on my chest. And I realized just how much I wanted to freeze time.

I think I could have stayed like that forever and been 100% content. Every day I pick him up and I never want to put him down.

The next day I came across this post on Scary Mommy – In The Nursery, Where Time Stands Still, and I burst into tears for no reason other than I know that same thing is going to happen to me. One day I’m going to be holding him and I’m going to realize that he’s grown up. That he’s not a baby anymore but a toddler, and then a little boy. Just a few nights ago hubby and I were watching him sleep and talking about how much he’s changed already in the 4 short months he’s been alive.

It’s crazy and wonderful to think about, but at the same time it’s hard and scary.

Last week, I came across this poem- The Last Time and it so perfectly describes life with a baby. There are days when they’re crying and you’re tired and you want nothing more than to just set them down and cry yourself…but you have to remember that there will be a last time. A last time you can hold them in your arms, a last time they want to hold your hand, a last time when you’re the only one who can help them stop crying…so I try to remember that every day.

fussy baby

Lately I’ve been feeling a bit overwhelmed by this blog. I have a to-do list that is literally an entire page long and beyond that I have more lists. A list of things I should be doing every day but don’t have time for. A list of things I could do behind the scenes to make this blog better. A list of ideas for the ebook I want to write. A list of things that could help me generate more income.

I feel like I finish one thing on a list and immediately add three more things to it. It’s never-ending. Couple that with balancing working from home with spending time with my baby and all the feelings I’ve been having about my baby growing up too fast…and there are days when I’m one overwhelmed new mama – both physically and emotionally.

baby sleeping

And so yesterday, when the internet wasn’t working so work wasn’t getting done and I was trying to deal with a fussy baby and get back in the groove after having grandparents in town to lend helping hands, I forced myself to take a step back, take a deep breath and focus on the positives.

I have an amazing baby that I’m lucky enough to spend time with every day.
I have a wonderful husband who helps take care of me, the baby, the house and so much more.
I have a job that i LOVE.
I have the best family who is always willing to help.
And I have this blog, that’s mostly about food, but it’s mine..and that means if I want to use it as a therapeutic writing outlet, I can 🙂

And as I sat there and looked at my finally sleeping baby, I was reminded just how important the little things are.

Because you can’t freeze time…but you can do your best to enjoy every single minute you’ve got!

baby with toys

So this is my new normal. I work hard, but I’m his mommy first. My most important job now is to love him, teach him and raise him to be the best person he can be.

And some days that means spending all day with baby and not crossing a single thing off my to do list. And some days it means staying up late or getting up early to get things done while baby is sleeping.

It means there will be days I’ll feel like I’m rocking at life and I’ll finish everything on my to do list and more…days where I only get the bare minimum done with no time for anything extra and days where I’ll fall behind on work, my lists will grow longer and I’ll feel so tired and overwhelmed that I can’t see straight.

And on those days I’ll tell myself it’s ok. I’ll focus on the little moments and the memories being made.

Because work and the blog will always be there.

But he won’t be this little forever.

And I don’t want to miss a thing.

–Lindsay–

Banana Cream Pie Bars

February 21, 2015 by Lindsay 49 Comments

A fun twist on traditional, these Banana Cream Pie Bars are made with homemade vanilla pudding and whipped cream, plus fresh bananas and lots of pecans, peanut butter and chocolate for a delicious dessert.

Hi Friends!

It’s Recipe Redux day! This month’s theme is as follows:

Favorite Chocolate Matches
Does your chocolate need a friend? This month’s posting will be after Valentine’s Day, so you may have a bit of extra chocolate around. What’s your favorite chocolate match? Be it traditional peanut butter or something more exotic like cayenne + chocolate. Show us your favorite healthy chocolate combo recipe.

I’d have to say chocolate and peanut butter is my all-time favorite combo but chocolate and banana is a close second. How perfect, then, that my parents are here this weekend and I needed to make a dessert to celebrate my dad’s birthday. One of his favorite desserts is Banana Cream Pie, so I decided to get a bit creative and make a homemade version with my own spin.

Inspired by this recipe, I decided to get a bit adventurous and make my own vanilla pudding and my own whipped cream! Instead of a traditional nilla wafer or graham cracker crust, I made a no-bake crust using some Natural Delights Medjool dates that I had in the pantry, along with some pecans and peanut butter. I love using dates as the base for my energy balls and knew I could make a crust similar to the “sandwich” part of my Healthy Ice Cream Sandwiches. Then, to really add my own spin, and because the flavors go so well together, I added some peanut butter and chocolate!

In true food blogger fashion, I had to send my dad a picture of the finished product and then cut it up and take my pictures in the good light before he got here. The recipe sounds complicated but really the hardest part is the pudding…and that’s not hard, you just have to plan a little to give it time to cool down and thicken. Don’t worry if it’s lumpy, it doesn’t affect the taste!

So, ready to make it for yourself? Here’s how you make it:

Think you can handle it? Be sure to pin the recipe so you can try it soon!

Be sure to check out the links below to find out what everyone else’s favorite chocolate pairings are! If you have Valentine’s Day chocolate laying around, you could use in instead of chocolate chips

Enjoy!
–Lindsay–

An InLinkz Link-up

Frozen Spinach Cubes For Smoothies

February 18, 2015 by Lindsay 62 Comments

Stock your freezer with these Frozen Spinach Cubes and toss a couple into your next smoothie for a nutritional boost! The perfect way to save spinach or kale that’s about to go bad!

Hi Friends!

I have a pretty polarizing relationship with smoothies. I’m either LOVING them, or I want absolutely nothing to do with them. Currently, I’m in a loving phase and I’ve been making one pretty much every day. As I’ve mentioned, lunch can be a bit of a challenge some days around here with Squish running our schedule, so quick, easy smoothies are becoming a go-to lunch. A few weeks ago, I bought some spinach to make a Strawberry Spinach Salad and had some leftover. Right before it went bad, I remembered a little trick for turning it into frozen spinach cubes using a blender. I used my Blendtec.

I shared it on Instagram and Facebook a few years ago and it was a big hit.

I certainly didn’t come up with this myself, but it’s a tip I love to share because a lot of people don’t think of it on their own!

Ready for it?

Blend up spinach (or kale) and freeze it in ice cube trays!
Store them in the freezer add them to your next smoothie.

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Frozen Spinach Cubes for Smoothies

Like I mentioned, this is a great way to use up leafy greens before they go bad, but this also makes a great food prep project if you want to just buy it fresh and make a bunch of cubes at once.

I wouldn’t really call this a recipe, but here’s what you do:

1. Add spinach to your blender.

2. Add a little bit of water & blend until smooth.
The amount of water will vary but I usually use 1/4 cup or so.

3. Pour into ice cube trays and freeze.

Voila!
Frozen spinach cubes.
Store in the freezer & add to smoothies.

———-

[Tweet “Stock up on Frozen Spinach Cubes from @LeanGrnBeanBlog and add some to your next smoothie!”]

I use my Blendtec to make these and hit the smoothie button. It takes 30 seconds or so, but once it really ramps up, it pulls down all the spinach and blends it without a problem.

I’ve heard some people make these with no water but I never have much luck with that.

Lately I’ve been loving this smoothie combo:

Frozen mixed berries
Siggi’s yogurt
Crunchy Chocolate Nuttzo
A couple spinach cubes
Some chia seeds

Let’s chat:
What’s your favorite smoothie combo?

Enjoy!
–Lindsay–

PS. Looking for more ways to use your ice cube trays? Check out this post:

15 Creative Ways To Use Ice Cube Trays

If you purchase an item from Amazon.com using the links in this post, The Lean Green Bean will receive a small commission for the sale – at no added cost to you. This allows us to cover site-related expenses and helps support the growth of my blog!

Double Chocolate Granola

February 13, 2015 by Lindsay 34 Comments

Enjoy this homemade Double Chocolate Granola on yogurt, in a bowl with milk or simply by the handful. Full of chocolate flavor, it’s packed with nuts and seeds and lightly sweetened with honey.

Hi Friends!

My husband has a certain favorite kind of granola (that we often get for free). He’s not a huge cereal eater like I am, but when we have his granola on hand, he’ll occasionally join me for a bowl as a bedtime snack.

I do my best to keep it on hand for him. Since I’m a love blogger, Love Grown Foods is fabulous about keeping our pantry stocked…but sometimes, poor planning…or a hungry hubby….means we run out. This happened a few weeks ago so I decided to surprise hubby by making him some homemade chocolate granola to tide him over.

Double Chocolate Granola

I added my own spin by throwing in some extra nuts and seeds, using coconut oil and sweetening it with honey for a fun twist on his favorite. I’ve made homemade granola before but I’ve never tried a chocolate version so I wasn’t totally sure how it would turn out.

Turns out, it was a major hit! I’m typically not a huge chocolate lover and I couldn’t stop grabbing a handful of this each time I went into the pantry.

Here’s how you make it:

Like I said, I enjoyed this granola by the handful but you could also eat it with some Greek yogurt or milk for a protein boost!

I’d say hubby still favors his favorite, but this makes a great substitute when you run out or if you’re looking for a DIY recipe!

Let’s chat:
What are your favorite granola mix-ins?

[Tweet “Snack time! Double Chocolate Granola goodness from @LeanGrnBeanBlog!”]

Enjoy!
–Lindsay–

Spicy Roasted Garlic and Walnut Hummus

February 11, 2015 by Lindsay 59 Comments

This Spicy Walnut Hummus with Roasted Garlic is made without tahini and the nutty walnut taste is balanced perfectly by the spicy red pepper and mellow garlic flavor.

**This post was sponsored by California Walnuts. I was compensated for my time. All thoughts & opinions are my own**

Hi Friends!

In case you didn’t know, February is American Heart Month! Heart disease is the #1 killer of men and women in the United States. While there are some non-controllable factors that put you at increased risk for heart disease (gender, genetics, ethnicity, etc), there are several things you CAN control. Along with being physically active and not smoking, what you eat can have a big impact on your heart health. Making healthy food choices can help you manage your blood pressure, cholesterol and and blood sugar levels, all of which can reduce your risk for heart disease.

As an RD, I love sharing heart-healthy food choices so when California Walnuts reached out to me about partnering with them to spread the word about walnuts and heart health, I jumped at the chance. Did you know walnuts are certified by the American Heart Association as a heart-healthy food? An ounce of walnuts (approx 12-14 halves) gives you 4g of protein and 2g of fiber and they’re only nut to provide a significant source of alpha-linoleic acid (the plant-based omega-3 fatty acid).

More than two decades of research has shown that walnuts may help lower cardiovascular risk factors by decreasing LDL cholesterol by 9-16%, and diastolic blood pressure by 2-3 mmHg. These two factors are major contributors to heart disease risk, and cutting them is a critical step toward a healthier heart.

Spicy Roasted Garlic Walnut Hummus

Sounds pretty good, right? Even though California Walnuts has a GREAT recipe section on their website (check it out if you’re looking for some creative ways to add walnuts to your diet), I wanted to share a recipe of my own with you guys today as well!

As you know, hubby and I are big hummus fans. We always have some in the fridge, along with some chopped veggies, for snacking. I’ve made several different varieties of homemade hummus but I’ve never tried adding nuts! Walnuts have a definite nutty flavor so I decided to add a mellow garlic flavor thanks to some roasted garlic to help balance it out and then, as per usual, I kicked things up a notch by making it spicy!

Here’s how you make it:

While I think hubby prefers to keep eating his daily nuts by the handful, this may be my new favorite way to enjoy them. I loved the flavor combo and the fact that you could actually taste the nuts in the hummus!

Let’s chat:
Are you a walnut lover? What’s your favorite way to use them?

Mine’s a three-way tie between toasting them to add to a salad, adding them to a banana muffin or this hummus!

[Tweet “A heart-healthy snack: Spicy Garlic Walnut Hummus from @LeanGrnBeanBlog and @CAwalnuts!”]

Enjoy!
–Lindsay–

7 Tips To Reduce Your Sugar Intake

February 10, 2015 by Lindsay 45 Comments

Hi Friends!

As a Registered Dietitian, I get asked for diet and nutrition advice quite frequently. When people ask me how to improve their diet, reducing their sugar intake is almost always at the top of my list.

I think that slowly but surely, people are starting to realize that sugar, especially added sugar, can be linked to a lot of the healthy problems people are struggling with today. More and more frequently I’m hearing about about people making an effort to reduce their sugar intake by quitting cold turkey. They’re doing Whole 30, juice cleanses and other sugar-free challenges.

While that approach may work for some people (more power to you!), I know there are lots of people out there who would struggle with a challenge like that – myself included!

Recently, my friend Amanda over at Run to the Finish, reached out to ask my thoughts about ways to reduce your sugar intake without using a sugar-free challenge.

Here’s what I told her:

7 Tips to Reduce Your Sugar Intake

1) Start by cutting back.
In my experience, for many people, completely eliminating something only serves to make you want it more. When I started really watching my sugar intake after I graduated from college, I did it in small steps. So what does that mean? If you’re eating two sugary snacks a day, cut back to one. If you put three packets of sugar in your coffee each morning, cut back to two, then one. If you like juice, start mixing in sparkling water and reducing the amount of juice. As your tastebuds adjust to lower amounts of sugar, you’ll probably find that if you return to your original eating habits, things will taste overly sweet!

2) Find the hidden culprits.
Sugar is hidden in so many foods. It often replaces fat in low-fat/fat-free foods and you’ll find it in things that can really be made from just a few ingredients like nut butters, breads and salad dressings. For example, there are many brands of peanut butter that are made with added sugar, when in reality all you really need to make peanut butter is one ingredient- peanuts.

{Fruit Pizza w/ Oatmeal Flax Crust}

3) Eat real, whole foods.
If you have a sweet tooth, try satisfying your cravings with sweet foods like fruit. When you do eat packaged foods, check the ingredient list and know the various names for sugar so you can spot it in the foods you’re eating. Remember that low fat/fat-free often means high sugar.

…To read the rest of my tips, check out my guest post over at Run to the Finish!

Let’s chat:

Have you tried to reduce your sugar intake? What worked for you?

[Tweet “Want to eat less sugar without going cold turkey? Here are 7 tips from @Leangrnbeanblog!”]

Enjoy!
–Lindsay–

Nutrition for Runners

February 5, 2015 by Lindsay 27 Comments

Hi Friends!

One of my favorite parts about being a Registered Dietitian is getting to know all of the other amazing RDs there are out there. Over the years, through school, my dietetic internship, blogging and work I’ve gotten to know some Registered Dietitians that are doing some pretty incredible things. I like nothing more than celebrating and sharing their accomplishments, especially when I think it could benefit you, my readers!

One of my very good RD friends is Anne from Fannetastic Food. She and I went through our internships at similar times and have both been involved in the blogging world for a while now. Plus she’s an entrepreneur as well so she’s been a great resource for me and it’s nice to have someone to chat with about the kind of “non-traditional” dietetics work we’re both doing.

Everything you need to know to become a better runner, including training plans and fueling strategies from an RD .

For the past year, Anne has been working with Jason Fitzgerald from Strength Running to develop a Nutrition For Runners program.

As you guys know, since I’ve found Crossfit, running just isn’t my thing anymore. HOWEVER, I know that lots of you guys are runners! So I thought I’d share some info about the Nutrition for Runners program with you guys in case any of you think it’d be helpful to you and your training!

Nutrition for Runners is a comprehensive nutrition and training program for runners. In addition to meal guides, expert interviews, and a full recipe cookbook, it also includes a library of training plans designed for either performance or weight loss. It’s truly a one stop shop for those of you looking to take your running performance to the next level.

Here’s what you will find included in the full program:

A full overview book, which includes our “5 Principles of Nutrition for Runners“
Fueling strategies for every scenario: 5k, 10k, half marathon & marathon – plus workout fueling for morning, afternoon & evening runners
The complete “Ask the Dietitian” series, showing you how to reduce sugar cravings, which supplements are worth it, and more
Meal Guide & Runner’s Cookbook with example meal guides based on the time of day you run (!) and recipes sorted into categories for before, during, and after runs
Real food recipes for mid-run fuel, if you’re not a gel/gummy fan
30 easy to prepare, quick recipes for runners – plus 49 more ideas for simple snacks and meals
5 expert interviews (over 5 hours of audio!) on food intolerances, mistakes to avoid, race-specific fueling, inflammation & more
15 Training Plans so you can get faster in the 5k, 10k, half marathon & marathon – plus 3 weight loss plans to help you shed pounds easily
The “Dietitian Approved” Shopping List, showing you exactly what to buy (and why)

Everything you need to know to become a better runner, including training plans and fueling strategies from an RD .

I had a chance to look through everything included in the program and you guys, it’s fantastic! Some things I like:

It uses intuitive eating principles instead of calorie counting (except when fueling for a long run).
It focuses on 5 solid nutrition principles that I agree with.
The Q&A section covers a lot of questions that I get asked myself as an RD.
There are some great meal planning tips and recipe ideas.
They offer suggestions based on what time of day you train- another thing I get asked a lot.
The expert interviews are jam-packed with info from some very well-respected names.
There are tons of different training plans to choose from (15 of them!) – something for runners of every level.

While this is pricier than your average ebook, it’s so much more than just an ebook! It’s like having a running coach and dietitian along with you while you’re training! So I think it’s worth the money.

————-

If you’re interested in reading more details or purchasing the program, click the link below:

Click here to view more details

**Note, these are affiliate links. I make a little money if you purchase the program through my links. As always, I only share and support products that I truly believe in.**

————-

There’s also a second option to purchase a smaller package. If you don’t need the training plans, recipes, meal guides and interviews, you can buy this option which includes the 5 nutrition principles for runners, fueling strategies, the q&a section and a shopping list. Click the link above for more details!

Let’s chat:
Have you seen nutritional changes impact your workouts or training positively or negatively?

Enjoy!
–Lindsay–

Mexican Skillet Casserole

February 4, 2015 by Lindsay 51 Comments

This Mexican Skillet Casserole is the perfect weeknight meal. Full of lean protein, healthy carbs and veggies and topped with healthy fats, it provides a complete meal and means you don’t have to worry about side dishes!

Hi Friends!

Sometimes the thought of making dinner overwhelms me. You have to figure out what you’re going to make, then you have to come up with some side dishes to serve with it so that you’re getting a balanced meal, then you have to actually do the cooking!

That’s why I love dishes like this. It’s everything you need for a meal all in one pan. You’ve got protein, carbs, lots of veggies and you can throw some avocado on top for healthy fat! I made this mostly for hubby. He’s a red meat lover, while I am not. We buy organic, grass-fed ground beef from Costco and I’m always looking for different ways to cook it for him. We make burgers, meatballs, taco meat, lasagna and meatloaf but I was looking for something new.

You guys know we’re huge Mexican lovers so I thought I’d put a bunch of good stuff all together in one big skillet and call it a day- rice, beans, meat, veggies, cheese, salsa…you name it, in it went!

The end result was a win! Hubby ate it by itself and also used it as a burrito filling. You could also put it over lettuce for a taco salad of sorts.

Here’s how you make it:

That’s it! Like I mentioned in the recipe, you can use brown or white rice, or you could sub something like quinoa or farro if desired. If you like things spicy, use hot salsa. You could even add some chili powder if you want.

Eat it plain, scoop it up with chips, put it in a burrito…whatever strikes your fancy!

Let’s chat:

Are you a fan of one pot meals or do you prefer a main dish and separate sides?

[Tweet “An easy dinner idea from @leangrnbeanblog- Mexican Skillet Casserole!”]

Enjoy!
–Lindsay–

PS. Nothing says you can’t serve this with sides. Adding another side of veggies or a side salad is always a good idea 🙂

Blog Updates

February 3, 2015 by Lindsay 80 Comments

Hi Friends!

It’s Tuesday. Let’s chat, shall we? I have a few random blog-related things to catch you guys up on that I hope you’re going to enjoy!

Recipe Index

First of all, thanks to the amazing Rita at Blog Genie, I have a beautiful new recipe index for you guys. I know my old one was a pain to navigate so I wanted something that was more visual and easy for you guys to find recipes! It was a major pain…I had to go back and categorize all my recipes. I should have been doing it from the beginning, but I never did, so I had 4.5 years of recipes to go through…but I got it done.

So now, if you hover over the recipe tab at the top of the page you’ll see all the recipe categories. Take a look around! Maybe you’ll find something you haven’t seen before!

You’ll also notice I have a baby tab at the top so you can find all my pregnancy/baby/parenting posts in one place!

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Blogging Schedule

Something else I’ve been meaning to share- my posting schedule. Now that I’m getting back into the grove of things with baby, I’m trying a few things:

1) I’m cutting myself some slack. Being a working parent is hard. If I don’t get a blog post up, it’s ok. I’m doing my best to stay consistent but baby comes first.

2) I’m trying to stick to the following schedule:
– Sunday- Food Prep Inspiration
– Monday – Bean Bytes
– Tuesday – Random
– Wednesday – Recipe
– Thursday – Off
– Friday – Recipe
– Saturday- Off

Obviously this may change some weeks, but my goal is to give you guys food prep, bean bytes and two new recipes each week. Then on Tuesdays (and Thursdays if needed) I’ll fill in with other posts if I have time. If not, I’ll take those days off. It’s been working pretty well for the last few weeks so I’ll do my best to keep it up.

I’m putting CoSchedule to good use and trying to stay on top of my editorial calendar, plan ahead, etc. (Bloggers- if you’re not using CoSchedule yet, you can check out my review here.

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First of all, are you following me?! If not, CLICK HERE. I’m doing my best to step up my Pinterest game this year. What does that mean? A few things:

1) I’m starting to pin regularly. I used to be really terrible about using Pinterest and could go months without pinning. Now I’m getting into the habit of actually pinning most of the delicious recipe links I share in Bean Bytes and am using Tailwind to regularly schedule great pins!

2) I took on a major project and went back through all my old posts, created pinable images for a lot of my older posts that didn’t have them and made a spreadsheet so I can keep track of what posts I want to update the photos for, when I last shared my own posts on Pinterests etc. It was a huge project but it’s nice to have a list of all my evergreen content so I can re-share it as it makes sense throughout the year (ie seasonal recipes, etc).

3) While I was updating my old posts I also went through and updated my photo titles/alt tags, etc. Cue MAJOR headache. Another thing I should have started doing since I first started blogging but didn’t, so consequently I had hundreds of pictures titled DSC_1908 or whatever. Lame. So, I took the time to go back through and fix most of those so now when you click the ‘pin it’ button on my images in recipe and other pin-worthy posts, it should automatically populate a nice little description for you!

4) I’m cleaning up my Pinterest boards so they can continue to be a great resource for you guys. If you haven’t checked out my boards lately, I have a lot of great ones designed to help you guys with meal planning, recipe inspiration etc. I’ve been pinning lots of healthy breakfasts, lunches, dinners and snack ideas for you guys! You can read more about my thought process behind creating these boards in this post: Pinterest For Meal Planning.

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Recipe Re-shoots

Like I mentioned above, I’m slowly working my way through a list of old posts that had crappy pictures and trying to take better ones! Every so often i’ll fill you guys in on posts I’ve updated lately in case you want to read them, pin them, etc.

Here’s the first batch. Links to the original posts are below the photos so you can go check them out!

How To Eat Healthy In College

How To Hard Boil Eggs In The Oven

Freezer Chocolate Peanut Butter Cups

Crockpot Rotisserie-Style Chicken

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Food Blog Academy

And finally, because I’m always trying to make this blog better for you guys, I signed up for Food Blog Academy! It was created by Tessa who blogs over at Handle The Heat and you guys, I can’t say enough good things about it. I’ve been reading Tessa’s blog for years now and have seen it grow into something pretty amazing so when she introduced Food Blog Academy, I had no doubt it would be awesome.

I’m about a week into it and I’m already learning SO MUCH. I’m a firm believer that no matter how successful you are, there’s always more to learn. Even though I’ve been blogging for 4.5 years, I definitely know there are things I could be doing better…which is why I signed up.

Tessa does a great job breaking down the content into manageable segments and giving you actionable goals to encourage you to implement changes. I’ve already made a lot of behind-the-scenes improvements and tackled some tasks I’d been putting off for months now.

If you’re a good blogger, I’d definitely check it out. (PS- that is not an affiliate link. I don’t get anything for sharing this. I just like to spread the word about things I love and believe in!)

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Whew! I think that’s all for now! Feel free to let me know if there are other changes you’d like to see on the blog and I’ll do my best to make them happen!

Enjoy!
–Lindsay–

blog

Roasted Chicken

Pulled Pork

Salmon

How To Cook Spaghetti Squash

3 Ways To Cook Spaghetti Squash

Oven Roasted

In the Crockpot

In the Microwave

Asparagus

Artichokes

Snap Peas

Radishes

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Let’s chat! What’s your favorite way to use leftover pork?

Frozen Spinach Cubes for Smoothies

Let’s chat: What’s your favorite smoothie combo?

Double Chocolate Granola

Let’s chat: What are your favorite granola mix-ins?

Spicy Roasted Garlic Walnut Hummus

Let’s chat: Are you a walnut lover? What’s your favorite way to use them?

7 Tips to Reduce Your Sugar Intake

Recipe Index

Blogging Schedule

Pinterest

Recipe Re-shoots

Food Blog Academy

Let’s chat!
What’s your favorite way to use leftover pork?

Let’s chat:
What’s your favorite smoothie combo?

Let’s chat:
What are your favorite granola mix-ins?

Let’s chat:
Are you a walnut lover? What’s your favorite way to use them?