Black Bean & Barley Soup

If you’re trying to participate in meatless Monday, you’re a vegetarian/vegan, OR you’re on a tight budget because you recently bought a house. Hi, that last one is us! This soup is for YOU!

How exciting is the whole buying a house thing? Super exciting and it’s a definite way to wake you up in terms of budgeting. Luckily, Steve and I have been working on budgeting this year so we’re already in the watch your spending mindset.

This recipe costs under $10.00 total. TEN DOLLARS! I’ll take that any day. Also it makes about 10 cups so it is a good recipe for leftovers. The most expensive thing would be the barley (pearl or instant) because I don’t see that a lot of people have barley as a staple grain in the pantry. You could easily sub in rice or pasta in this soup too. If you opt to not add in grains, only add 4 cups of liquid.

Black Bean & Barley Soup

CHEAP and EASY vegetarian soup

Ingredients

  • 2 cans black beans, no salt or low sodium drained & rinsed
  • 1 can petite diced tomatoes
  • 1 large carrot, sliced
  • 1 medium onion, chopped
  • 1 medium sweet potato, peeled and chopped
  • 2 tbsp chili powder
  • 1 tbsp cumin
  • 3 cloves garlic, minced
  • 1 cup pearl or instant barley (if using instant barley, reduce simmer time by 15 minutes)
  • 1 tbsp oil
  • 4 cups chopped spinach (optional)
  • 6 cups water
  • 1 bouillon cube

Instructions

  1. Chop all veggies and mince garlic. Add to pot with 1 tbsp oil over medium high heat. Cook 5-8 minutes.

  2. Add spices and mix to coat the veggies.

  3. Drain and rinse your beans. Take half of the beans and mash with a potato masher. 

  4. Add the beans, tomatoes, water, and bouillon cube to the pot. You can also take your bouillon cube and break it up to make sure it spreads throughout your soup.

  5. Bring to a boil and add the barley. Cover and simmer for about 25 minutes. If using instant barley, simmer for about 10 minutes.

  6. If desired add in chopped spinach. 

Recipe Notes

Did you make this recipe? Tag @The_Beer_Dietitian on Instagram

 

When we ate this, we enjoyed it with some plain Greek yogurt on top and some chopped green onions. You might also like it with tortilla chips and a little added hot sauce or some guacamole. Enjoy the meal and the savings $$!

Personal Update: 19 in 2019

Hi friends! What? You thought you wouldn’t hear from me while I was away adventuring in Belgium? Well, I wrote this ahead of time because we are near the end of the first quarter of 2019! I wrote the original post here, but I thought it would be fun to update you all on how things are going for me this year.

  1. Only post 3-4 times per month of quality content. I may post outside of that here and there but I plan on quality content which means less is more.
    • This is going well! Though I’m posting a bit more I’m in a much better rhythm and I’m working to always share quality content. I have drafts of posts I want to share, but they’re not quality yet.
  2. Continue using my helpful meditation tools like Headspace & Calm. Both help me reorient myself, breathe, and then help me manage stressful situations more easily.
    • This comes and goes but Headspace has definitely been helpful going to sleep. Moving into the next quarter of the year I’d like to use them outside of just my bed.
  3. Create my first e-book…okay this is a biggy! It’s not likely to be ready until after Summer but it is absolutely going to get worked on in 2019. If you’ve known me since my prior blogging days it was a goal back then too. 
    • Well I’m working on my first freebies so that has been fun! I’m proud of that work and I still want to write an e-book. Maybe in the next quarter that can get developed some more.
  4. Practice reducing negative self talk when my food photography looks like poo. I just tried to do some photos last night which was not smart (bad lighting, feeling rushed, etc) and they looked like poo which was actually kind of funny afterwards. Food photography/photography in general is a passion so with any art comes practice and I’d like to reduce the unhelpful stinkin’ thinkin’.
    • This is much better! One, I’m taking my time with food photography and only trying to do this on the weekends when I have time. Two, I’ve put less pressure on myself for a “perfect” Instagram.
  5. Run a 5k. I’ve ran two full marathons, multiple half marathons and other races so you might think…why “just” a 5k. For one, it’s never “just” anything and two, I had hip surgery in August and things are finally improving to where I’m feeling hopeful. I plan on finishing my walking program I’m on right now, add my new plyometric program and then start training for a 5k. 
    • Sadly…this is not going well. I’m experiencing pain still in my groin from the surgery and lately power walking hurts. I’m not sure if it’s too tight so I’m working with my PT but I’m open to suggestions. Read about the surgery here.
  6. Less is more. I love selling things on the Facebook Market place but my hope is to do a big garage sale this summer and really reduce the material things we have.
    • This is a win! I’ve made about $500.00 so far selling things online. It feels good to reduce the material items we have.
  7. Practice mindfulness! This is something I practice regularly but there are times where I’ve left a party, an outing, a friend/family’s house and I just didn’t feel I was present. Maybe there were other things on my mind or who knows what but it’s a work in progress.
    • I am working on this! I do feel like I’ve kept my phone away more which continues to help me be present.
  8. Train Sofie not to bite so much/hard. She gets sprayed by a water bottle when she bites and I’ve never had to do that with a cat. She is really awesome but biting me by going UNDERNEATH the covers and biting my stomach, leg, or foot has to stop.
    • Well, she is getting sprayed more when she’s naughty. She does not get to come in the bedroom at night because she might snuggle at first but will always bite me later on.
  9. Enrich my life more. Again this is something I do but would like to see myself do more of. There are things I really enjoy like taking a bath, reading a book (Harry Potter AGAIN right now), lighting candles, walking somewhere new, journaling, etc. I’d like to prioritize my months to include more things I enjoy.
    • I can always do this more but ever since I joined the Girls in Craft Beer Book Club (follow them on Instagram). This has helped me put reading as a priority and I’ve moved my journal out of hiding so I remember to write at night.
  10. Expand my network. I’d love to meet more bloggers, learn from them, and collaborate with them! If you’re a blogger and want to inquire about collaborating, let’s talk! You can email me at [Brewtition@gmail.com]. 
    • This is going well! I hosted an RD Snack Exchange (click that link to learn more) and feel I’m starting to network some more.
  11. Continue finding my voice here. I recently took a course about planning the first quarter of the year for your platform and I realized how seriously I want to take this new adventure.
    • I realized that I do not need to find my voice. Hah! I have a voice. I’m just using it more honestly now.
  12. Do some art. Whether it’s design, photography, painting, drawing, sculpting…my mother is an incredible artist and I get a lot of this talent from her. I love using my creative side so I’d like to create some art this coming year.
    • I’ve done food photography but I would certainly like to paint, draw, or sculpt soon. Time to head to my mom’s studio!
  13. Budget with Steve. For some reason we thought it’d be smart to start tracking our spending the month before we got married…yea you can laugh at how silly that was! In 2019 we plan on joining forces (my name’s officially Holden instead of Boehme now) and looking at finances/budgeting more together to reach our financial goals.
    • I seriously get a high from budgeting. Yeah, anyone else!? It makes me really excited to set a budget limit and feel motivated to stick to it. It’s changed my outlook on how may times we go out (even just for beer) and it has stopped me from my excessive random Target trips.
  14. Continue working on my own relationship with food. This is a big one too! I’ve changed so much over the last 8 years of my 20’s and the way I perceive food, educate about nutrition, and select what to eat has changed drastically. Everyone has a relationship with food and like a personal relationship the memories, the hard times, the negative thoughts can be hard to shake. We can work on creating space for this, together.
    • This continues to grow and I feel strongly that it’s going well. I still listen to my own language around food and others’ as well.
  15. I’d like to get published on an online platform or magazine. It doesn’t have to be a full article, even a blip would be awesome! I feel it’s a lofty goal but if anyone has advice here, I’m all ears.
    • Actually, I’ve contributed to a couple of articles but I’d like to see this go further.
  16. Connect with some brands I love. I think it’s fun to share with people the brand of cooking equipment I love, the foods I pick, and why these things make my healthy lifestyle easier to maintain. Hopefully I’ll be connecting with some brands and/or local businesses this year.
    • I’ve joined multiple RD Ambassador programs with brands I buy all the time like Siggi’s, Banza, Manitoba Harvest Hemp and KIND. I’ve applied to other brands as well so stay tuned. Anytime I join these programs, please know it is my honest opinion. I do not buy or eat food I do not actually like or think is helpful. I’ll always share with you when they’ve given me free items.
  17. Update my one year of marriage scrapbook. I haven’t scrapbooked in foreeeeever but my mom (on our honeymoon) sent Steve and I with a surprise bag full of amazing goodies that made our honeymoon that much more special. She included a leather book with blank pages, double sided tape, and markers so we could put memories in from our first year of being married. So far I’ve updated it every month, I’ll share some with you come August 11, 2019!
    • I am BEHIND but I’m determined after our trip to Belgium to spend some time doing this.
  18. Travel to Belgium. Steve and I keep discussing international travel and we’re at the point where we just want to book a trip and go for it. We’ve never traveled this far together and we’d like to go before we consider trying to start a family. 
    • We are in Belgium right now! Hehe. Follow along on Instagram to see what I’m up to and where we are adventuring.
  19. Enjoy all that’s to come in 2019 that is expected, planned, unexpected, a surprise, a challenge, and a triumph. 2018 had a LOT happen between my sister having our first nephew, my other sister getting married, my neighbor/little sister getting married, AND Steve and I getting married…plus a marathon, a final dance recital, two moves, hip surgery, a cruise, a honeymoon, the loss of pets, the gain of a pet…and so much more.  
    • I think I have enjoyed this first quarter. One of the craziest things to happen is that Steve and I BOUGHT A HOUSE. I KNOW! We were shopping casually and happened across an amazing home. We knew it couldn’t hurt to put an offer in and then we got it. It has been a scary but very exciting adventure so far. I will definitely share how we design this space to feel like home with you all.

That’s my update! I hope you are all having a great week. Now that you’re through with the first quarter of 2019, is it time to reexamine any goals? What do you want to accomplish over the next quarter? Tell me below!

Beer Mac & Cheese

Hi friends! This has been quite the month. Steve and I leave for Belgium SO soon and we couldn’t be more excited. We’ve also closed on our first home and I can’t wait to add in some posts here about design/home updates, etc! However, I wanted to get you one more recipe before I take a week and a half off for our vacation. Since we’re going to be tasting all kinds of Belgium beer, I thought a Beer Mac & Cheese would be appropriate!

This is an ooey gooey cheesy noodle dish and while it was good as leftovers, I felt like it tasted best fresh. Kind of like how kraft mac n’ cheese is just not the same when you heat it up the next day. I encourage you to use a light beer and nothing too astringent in this recipe. While the alcohol cooks off as you make the sauce, the taste from the hops and malt remain. Enjoy!

Beer Mac & Cheese

A thick white cheese sauce over your favorite pasta or veggie based noodles! 

Course Main Course
Cuisine American
Keyword cheese, pasta, plant pasta
Author Jessi Holden

Ingredients

  • 1 box pasta (I used Banza pasta for added protein and fiber since I didn’t add veggies or meat IN this dish)
  • 3 tbsp butter, unsalted
  • 1 bunch green onions, chopped
  • 3 tbsp whole wheat flour (You can use all purpose too)
  • 2/3 cup beer, at room temp (I used an IPA)
  • 1 and 1/3 cup milk (we keep powdered milk on hand and make it as needed)
  • 2 cups mozzarella (1 block or pre shredded)
  • dash salt, for pasta

Instructions

  1. Cook noodles according to packaging. I’ve been experimenting with Banza pasta right now and you definitely want to add in a dash of salt to the water and spray the noodles with some cooking spray after you drain/rinse them. This way they don’t stick together.

  2. Put your noodles aside.

  3. Use the same pot and add your butter and 1/2 of your chopped green onions. Saute until butter is melted.

  4. Add your flour for 1 minute and use a whisk to mix it with the butter, it will be thick and chunky.

  5. Start pouring the beer into the pot. Don’t dump it it from above, pour it gradually in and whisk it with the flour/butter.

  6. Slowly pour your milk in and whisk. Turn up your heat to get it bubbling/simmering lightly.

  7. Start adding your shredded cheese and continuing whisking. Whisk and let it sit for a bit until bubbles rise. Whisk again and wait, repeat this until it starts to become a thick gooey cheesy sauce. This can take about 5-8 minutes. Do not let it sit and boil without whisking it, it will burn.

  8. As soon as it’s thick cut your heat. Add your noodles back to the pan and mix to coat. Add some green onions for garnish or red pepper flakes for spice.

Recipe Notes

Chef Notes: 

  • I added jam and bacon bits as a fun topping. The sweetness from the jam cut into the thick cheese nicely.
  • You could also add veggies to this dish easily such as roasted broccoli and cherry tomatoes.

Did you make this recipe? Tag me @The_Beer_Dietitian on Instagram!

What I’m Packing for Belgium

Okay, so we are officially eight days away from our trip. AH!! We are getting SO pumped. I thought it would be fun to show you all what I’m packing because it has been my mission to keep my packing as light as possible.

The reason I wanted to pack as light as possible is because I usually pack a TON of extra, well, everything. This lends me to feel overwhelmed by the amount of choices I have once I arrive, which is the last feeling you want on vacation. I made sure to pack clothes that I could wear twice and that I could layer together. Also, I don’t know if it’s just me or not but I really like buying new clothes/outfits before vacation. It’s silly right? You know you’re going on vacation and will be spending money but you want something new to wear when you’re there! Maybe it’s just me!? Please tell me it’s not just me.

I’m lucky though because my mom let me raid her closet and she has awesome taste. We pretty much wear the same sizes and since Steve and I are on a tight budget right now, I opted to steal borrow as much as I could from her. Thanks, momma!

Details for planning

  • Length of time – 10 days, one location as a home base
  • Average weather – 50-55 degrees
  • Bag limits / checking – we’ll be flying Delta so we can both have a carry on + personal bag and together we can have one free checked bag.
  • Activities while there – lots of walking, photography, and probably a LOT of tasting craft beer, waffles & chocolate. In fact if every day included all of that, I’d be fine.
    • We aren’t planning any hikes but will look for parks / trails upon arrival
    • We’ll tour some museums
  • We want to be comfortable on our feet all day and with a backpack on for day trips.
  • Is there a washer/dryer – yes, for some reason we are lucky but if there wasn’t I usually travel with a little detergent so we can wash a couple things in the sink (or get out stains as that is inevitable).

what I packed

  • One pair of jeans
  • One pair of solid leggings (I say solid because they’re sturdier than my at home, loungey leggings)
  • One pair of soft black travel pants
  • Three T’s/Tanks (total) – 1 gray long t-shirt (not pictured), 1 long black tank, 1 long white tank
  • One cardigan – I chose my charcoal Toad & Co cardigan that is so soft and layers over pretty much any color
  • Four light long sleeves – these could be layers or worn on their own
  • One tunic long sleeve – this is almost a dress but I wouldn’t wear it without leggings or jeans
  • One thicker sweater – (light brown in photos below)
  • One light gray basic dress – this can then have lots of changes either with jewelry or practically any long shirt I brought can go over it.
  • One scarf – This helps to change up a look, they pack nicely, and can be an easy addition if its cold out
  • One jacket – my mom let me borrow her nice wind and rain proof jacket that is perfect for the weather we should be having + it has a hood
  • One pair of tennis shoes – these I’ll wear on the plane
  • One pair of flats – cause fancy.
  • One pair of light gray boots – I’m still debating on bringing these or not.
  • Two regular bras / one sport bra
  • 4-5 pairs of undies (easy to wash/fast drying)
  • 4-5 pairs of socks – I wear a lot of SmartWool socks that you can wear multiple times and not have any smelly issues 😉

Misc.

  • Phone / charger / outlet convert
  • Camera
  • Purse – again, borrowing from my mom. Super sturdy and big enough for me to put my camera inside of it
  • Couple of easy travel games
  • Steve’s small computer
  • Kindle
  • Toiletries
  • Glasses / Sun Glasses

There you have it! It’s a complete list of what I’m bringing. All of which fits just in my two carry-on’s! But we will still check one bag so that we can bring back goodies or put dirty clothes in there towards the end of the trip. I am honestly quite proud of myself because even while I worked on this post I thought, OH what about that shirt? And that one? And that dress? And those pants? and that skirt? No. No thank you, I will travel minimally for the first time and be proud of that.

Have you every tried to pack as little as possible? Does it work out? What helps you travel minimally? Also, we’ll be in Belgium (and some other parts of Europe) so if there’s something I missed, please share!

How to be Healthy while Traveling

Hi friends, it is the first official day of Spring! I can’t believe the first quarter of the year is coming to an end soon but I CAN believe that it’s almost time for Steve and I to go to Belgium!! We are so excited for this trip! We have never been abroad together and Steve has never been to Europe. Make sure you follow me on Instagram cause you can bet my stories will be flooded with photos from our adventure! Oh, and if you want to know what I’m packing then stay tuned! That post will be here in a few days 😉

In the spirit of traveling, I get asked a lot by my clients how to be make healthy choices on vacation. If you’re someone who is a “diet” this can present a challenge because to be “on” a diet means you can “fall off” a diet. My first suggestion is that you revisit your thoughts on the word diet, could you think of what you’re doing as a way of life? A healthy outlook? This way, when you’re going on your vacation you’ll be able to focus on the adventure and not the number of calories you’re eating.

BUT I totally understand the desire to want to make travel a bit healthier and I’m all for it! Here are some different ideas to make traveling work for your and your goals. For more ideas, try these roasted ranch chick peas, or any of these snacks that some RDs sent each other in a snack exchange.

Travel Day (planes, trains, Automobiles)

  • Bring snacks that will keep you full, satisfy you, and are easy to pack.
    • Fruits – grapes, apples, bananas [do not put in the bottom of your bag!], & clementines pack well.
    • Veggies – carrots, bell peppers sliced, sugar snap peas, sliced zucchini, celery, jicama, or cucumbers pack well.
    • Pre-packed nut butters like Justin’s brand or individual serving containers
    • Hummus – again you can get pre-packaged or fill your own little containers
    • Trail mix – it’s cheaper to buy a big bag and separate it into portions
    • Pretzels – again, cheaper to buy a big bag and separate it out
    • Granola bars
  • Emergen-C – yes, it’s an excess amount of vitamins and you’re not going to absorb everything but I won’t travel without them because airports, trains, and cars for that matter are full of germs.
  • If you’re driving/taking a road trip look into a tiny fridge or cooler that plugs into your call to keep some pre-packed sandwiches, yogurts, cheese, etc.
  • Packets of oatmeal – grab a hot cup of water from a coffee store (they might charge you for a tea, etc) and dump in your oatmeal instead of the tea especially if it’s a cinnamon tea!
  • Water bottle + any flavorings if you’re someone who will typically want something more fun than plain water on a trip
  • Hand sanitizer – again, germs.
  • Tea – I also travel with 1-3 of my favorite brand of tea called Throat Coat. I don’t want to plan on getting sick but if I get a sore throat then this tea is my go-to.

At your destination

  • Look for a nearby grocery store so you can purchase some basics or plan to cook a meal or two.
  • See if you can stay somewhere with a small kitchenette – Steve and I notoriously use Air BnB and make sure we have a little kitchen to prepare some meals.
  • Look for a local farmers market – when we went to Hawaii this was a fantastic way to try new local foods/produce
  • Check if your hotel/Air Bnb has a gym or a local walking path. If you’re going to a resort, there might even be free fitness classes
  • Take advantage of free breakfast! I love when hotel’s have continental breakfast offered. Take a look and find a filling, balanced breakfast. Most hotels will have oatmeal, milk, bananas, and sometimes small containers of peanut butter. It’s very possible I snag a couple of those little mini peanut butter containers when I travel… 😉
  • Continue your movement – it doesn’t mean you have to exercise but do consider at least adding some stretching to your day. After traveling or sleeping in a foreign bed, you might feel stiff and you do not want a sore body for all the adventuring you’re going to do.
  • Tune out from social media and allow yourself to unplug from reading any work emails too.

Eating out

  • Try looking at menus in a new way. Focus on what your body wants – does it sound good because we’re looking for the biggest bang for our buck? Or are we looking for what sounds great and makes us feel great too?
  • Don’t skip calories/meals. Instead of not eating all day, continue having mindful balanced meals. These will keep you fueled and keep your hunger balanced. This will also help prevent from bingeing later on.
  • Fiber, fiber, fiber – it is very common to get thrown off from your normal bathroom routine when traveling. Typically my first goal when I travel is to stay well hydrated with water and have fiber with each snack/meal.
  • Remember that if you choose to indulge then INDULGE and enjoy. There is nothing wrong with having an extra indulgence because you’re on vacation. Don’t bring shame on your vacation with you.
  • If you’re going to a buffet / conference with tons of food options, think about balancing your plate. Observe what all of the options are first, then think about filling it up with vegetables, fruits, a grain, lean protein and hey maybe some dairy too.
  • Research your restaurants! I know some clients who feel best when they look at the restaurants menu ahead of time so they don’t feel rushed into make a decision when they go out.

I hope that was helpful! When Steve and I travel, we often take road trips. We really enjoy this time in the car together and we’ll also bring things to keep it fun. We’ll make new CDs of music, bring mad libs games, and sometimes comedy audio books too.

What do you do when you’re traveling to stay healthy? Are you going anywhere this Spring Break or this Summer? Share below!

Egg Roll in a Bowl

Steve and I love Chinese food. I can’t help but enjoy the oversized portion of fried chicken and rice and I love duck sauce even though I’m not exactly sure what it is. The downfall? It hits our budget hard if we do it too often and it always bloats the next day from all that sodium. This got me determined to start making our own take-out that tastes better and is healthier for our bodies and budget.

Enter in the Egg Roll in a Bowl recipe! I think you’ll enjoy this as much as we did. In fact Steve took leftovers once and finished it – so much for leftovers all week! That’s a sign that this recipe will be on our staple list. Which if you don’t have a staple list, we keep ours in a Google doc, I highly recommend taking recipes that work well for your family and keep a running word document or Google doc of them. I have some more to say about go-to staple meals which you can read about here.

Eggroll in a Bowl

20 minute recipe that will be done in the same amount of time it would take to go pick up expensive take-out.

Course Main Course
Keyword asian, Chinese, rice
Cook Time 20 minutes
Author Jessi Holden

Ingredients

  • 1 pound ground turkey
  • 3-4 cups cabbage, shredded (we used bagged, pre-shredded)
  • 1 large carrot, shredded
  • 1 bunch green onions, chopped
  • 3 tbsp sesame seeds
  • 2 tbsp low-sodium, soy sauce
  • 1 heaping tbsp freshly grated ginger
  • 2 cloves garlic, minced
  • 1 cup jasmine rice (or any rice you prefer)
  • 1 lemon – if desired for squeezing on top

Instructions

  1. Cook rice according to directions – for extra sticky rice, cut the water by 1/4 cup.

  2. Add your ground turkey, ginger, and garlic to a pan and cook through.

  3. Add in your carrot, most of your onion (leave some for garnish), and cabbage. Mix together and add in your soy sauce and sesame seeds. Mix and cover to let it steam on low heat for about 10 minutes. 

  4. Serve hot over the rice and enjoy!

Recipe Notes

Did you make this recipe? Tag @The_Beer_Dietitian on Instagram

Are you a fan of take-out? What’s your favorite kind of take-out? I’ll keep trying to take popular choices and revamp them into homemade, healthier options. Share those favorites below!

Turkey Carrot Chili & Pasta Confidence

Okay, so the name might not be SO inviting BUT I can guarantee this chili is satisfying, tasty, and full of lots of textures. That is something I love about chili, the variety of textures and not just chunks of meat and tomatoes. When I was little (and you can ask my mom about this) I would cry when she served chili because I hated tomatoes that much. Fast forward to now and I still do not love tomatoes but having them cut small and cooked is much better overall.

Also, I love pasta with chili chili with pasta. To make the childhood experience with chili better, she always served it with some noodles. So, this pasta paired here is perfect for someone like my inner child who still prefers pasta over chili 😉 it’s Banza pasta! Have you been following me on Instagram? I became one of Banza’s RD Ambassadors and they sent me over some noodles and recipes to try out. Thanks, Banza!

What’s so great about Banza?

Banza pasta is made from chickpeas and it’s very high in fiber and protein. Those two things alone create a filling food, but together a small portion goes a long way. Chickpea pasta might be a great option for a vegetarian, vegan, or someone who simply needs more protein / fiber but is struggling to get it in. I also think this pasta can help build pasta confidence.

Pasta confidence!?

Yep, it’s when you really love pasta but feel like it’s a food you can’t have, especially if you’re trying to lose weight. The relationship we have with food is complex, but the relationship we have with grains can be especially complex. There is a lot of nutrition noise and people who will tell you that pasta is BAD. While I’ll fight for helping people understand the need for carbohydrates/grains, I understand that encouraging you to eat a food you identify as a trigger isn’t going to work. Enter in pasta choices like Banza and it might be a way for someone to reintroduce pasta back in their life in what feels like a safer way. Okay, a little long winded but if you love chili, textures AND noodles…try the recipe below!

Turkey & Carrot Chili

Course Main Course
Keyword carrot, chili, turkey

Ingredients

  • 1 lb ground turkey
  • 1 can kidney or white beans
  • 2 large carrots
  • 1 medium onion
  • 1 28 oz can petite diced tomatoes
  • 1 cup water
  • 1 tbsp cumin
  • 2 tbsp chili powder
  • 1 tbsp oregano

Instructions

  1. Brown the ground turkey until it’s no longer pink (use a cooking pot so you can use one dish total for the chili)

  2. Chop onions and carrots (or shred the carrots) and add them to the ground turkey

  3. Add your spices and spread them over the whole amount of meat/veggies and cook for another 5 minutes

  4. Add in your tomatoes, water, and beans

  5. Mix and simmer for 20-25 minutes. Enjoy! But! Don’t forget to serve over some Banza noodles or with some fun toppings.

Recipe Notes

Did you make this recipe? Tag me Instagram @The_Beer_Dietitian

What do you think? Are you needing some pasta confidence or simply some noodles to add to your chili? Can’t wait for you to try this recipe out!

RD Snack Exchange 2019 / National Dietitian Day

Hi friends! If you don’t know, today is National Registered Dietitian Nutritionist Day!!! Yay, us! I can easily say I am so proud of the team of dietitians I work with both at work, through blogging, and friends as well. Each one of them is committed to serving individuals evidenced based nutrition education in each of their disciplines. See some of them below from my wedding! I’m excited to say there were 10 dietitians at our wedding.

So earlier this year one of my goals (see my post on my 2019 goals here) was to connect and network with some other dietitians who blog / run their own businesses / who are all around just awesome. I decided to host a snack exchange because who doesn’t love getting snacks in the mail!?

These ladies were so awesome for participating!

  • Jess Degore – Jess is a Registered Dietitian who is the author and owner of dietitianjess.com. Her private practice provides nutrition counseling and she specializes in sports nutrition, intuitive eating, and diabetes. Outside of nutrition Jess enjoys competing in triathlons, traveling, and checking out local breweries and restaurants. 
  • Kim Hoban – Kim is an intuitive eating and HAES dietitian and advocate. She shares easy and delicious recipes that are approachable for all. She’s also a new mama! She keeps it real and her blog is all about the three F’s; Food, Fitness, and FUN! Read her blog over at www.khnutrition.com.
  • Becky – This is Bex! She’s a Registered Dietitian (RD) and working as a bariatric dietitian. She loves to cook, explore the outdoors and encourage others to live healthy lifestyles. She recognizes the importance of a balanced approach to nutrition. You can find her at www.bexnutrition.com for nutrition tips and recipes. 
  • Melissa Morey – (Side note, I’ve actually known Melissa for years through school and beyond!) She’s an adventurer, photographer, living in the beautiful Traverse City, Michigan. She’s also a weaver and a wicked cake baker.
  • Jamie Rebecca- She’s a CT, registered dietitian on a personal weight loss journey! She discusses her journey, PCOS, mindfulness and much more! See her site www.thesleeveddietitian.com.
    • Instagram:
  • Lauren Pendergast – She’s a registered dietitian, foodie, runner, chocolate lover, weight lifter, and awesome blogger in the NYC area! Check out her site at www.nutritionbylauren.com.
  • Marissa McCormick – She is a registered dietitian working a full-time corporate gig out of Minneapolis, MN.  She’s a new mom & passionate about prenatal & postpartum nutrition/health and she recently launched her website www.marissamccormick.com as a way to help new moms find health & happiness in motherhood!  She share nutrition tips for pregnancy, breastfeeding & introducing solids to babies so mom’s can confidently nourish themselves & their families!  She loves to meet new moms on Instagram 🙂

My own partner was Jess Degore – she sent me a literal bag of goodies! From water enhancers, to electrolyte replacers, treats from her home State, granola bars, my favorite nut butters, tea, brownie mix, hemp seeds, and some delicious chocolate covered caramel. I felt so spoiled! We’ve also been emailing back and forth and turns out we have a good amount of things in common. I have enjoyed virtually getting to know her AND her and her husband might be making their way to Michigan sometime! It’d be fun to take this virtual experience to life 🙂 see below my goodies from Jess!

There wasn’t anything I didn’t like! I have not used my nuuns because I haven’t needed them yet but I’m falling hard for hemp hearts and True Lime packets!

That’s not all though, check out what other dietitians were exchanging with each other! To learn some more about the RD exchange or see other awesome dietitians I follow, look up to, get inspired by, and simply just love…head over to my instagram The_Beer_Dietitian and check out the story highlights saved from today!

Are you an RD wanting to participate in next year’s exchange? It’s a super easy, relaxed way to network with someone and also get a bunch of goodies in the mail too 🙂 Email me at Brewtition@gmail.com to get involved for next time!