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Articles by Stephanie McKercher
Energy-Packed Hummus Sandwiches That Both Kids & Adults Will Love Original
Parents who have a child who is facing an illness (understandably) don’t always have time or energy to focus on meal preparation and balanced nourishment for both themselves and the rest of the family. These parents are also perhaps most in need of a meal that provides long-lasting energy. And tasty flavors that satisfy adults and kids alike. In these situations, I love the idea of packing up a cooler or lunch box with nutritious (and delicious) veggie hummus sandwiches for the entire family.
Light & Healthy Apricot Tomato Chickpea Stir-Fry to Heal the Soul
Losing your closest partner in life can be unimaginably devastating. A person going through this hardship truly requires all the love and care they can find from friends and family. In my opinion, food, especially food that is nourishing and wholesome, is and always will be one of the best ways to express that love and care.
Light & Healthy Apricot Tomato Chickpea Stir-Fry to Heal the Soul
July 7, 2024 at 9:57 AM AD077 / iStock Losing your closest partner in life can be unimaginably devastating. A person going through this hardship truly requires all the love and care they can find from friends and family. In my opinion, food, especially food that is nourishing and wholesome, is and always will be one of the best ways to express that love and care.
Freezer-Friendly Taco Soup Perfect For New Parents
When you don’t have the energy to cook from scratch, knowing that this taco soup is waiting for you in the freezer leaves you feeling like one happy camper. Think tacos without the tortilla – and without the time and effort. This soup is way more than just convenient (and delicious), too. It’s also a great source of a number of nutrients that are important for new parents, especially moms who are breastfeeding.
Freezer-Friendly Taco Soup Perfect For New Parents
July 1, 2024 at 10:37 AM Massonstock / iStock When you don’t have the energy to cook from scratch, knowing that this taco soup is waiting for you in the freezer leaves you feeling like one happy camper. Think tacos without the tortilla – and without the time and effort. This soup is way more than just convenient (and delicious), too. It's also a great source of a number of nutrients that are important for new parents, especially moms who are breastfeeding.
Stroke Victims, This Strawberry Flax Smoothie Bowl Is Packed Full of Healthy, Healing Foods Original
Recovering from a stroke can be difficult, especially when you’re also expected to overhaul your diet to prevent further complications. Patients who are recovering from a stroke in the hospital are often handed a list of foods that they now need to avoid. Needless to say, feeling like you have to give up all of your favorite foods can feel pretty stressful, especially when you’re already in the hospital due to a serious health complication.
Watermelon Chia Fresca
Watermelon Chia Fresca is an easy Mexican-inspired drink to make whenever you're lucky enough to have fresh melon on hand. Sometimes the best thing in the world is a fruity, hydrating beverage. This is especially true when it's hot out. I first learned about Chia Frescas, which is similar to Agua Frescas, when I was working as an oncology dietitian. I spent a lot of time encouraging people to eat because they're so rich in fiber and plant-based omega 3 fatty acids.
One-Pot Recipe: Vegan Butter Beans and Greens
Add this vegan one-pot butter beans recipe to your weeknight rotation! Nutritious lima beans, hearty kale, and a flavorful tomato sauce round out the meal. With everything that's been going on lately, it feels like the right time to get back to the basics in the kitchen. For me, "basic" usually means some type of beans and greens combination. It's a classic pantry meal, especially if you're stocked with plant-based ingredients.
Vegan Soup Recipes to Cook for Lunch or Dinner
In need of a little comfort? These vegan soup recipes are warm, cozy, and satisfying. With temperatures dropping and snow falling, I’ve got soup on the mind. Warm and hearty bowls of cold-weather comfort. There’s nothing better. The hearty part is important. I like the kind of vegan soup recipes that can stand on their own as a meal. To make vegan soup recipes more satisfying, add: A mix of high-fiber vegetables (here’s what’s in season during fall and winter).
Butternut Squash Curry with Lentils and Brussels Sprouts
The coziest-ever Roasted Butternut Squash Curry with protein-packed lentils and hearty Brussels sprouts. Homemade curry is one of my most common go-to’s when I’m in the mood for something warm and comforting. There’s something about seasonal veggies simmered in a creamy, coconut-based sauce with an abundance of spices. It just doesn’t get any better.
Roasted Pumpkin with Curried Tahini Sauce
Brighten up your autumn table with roasted pumpkin wedges drizzled with curry-spiced tahini sauce and topped with pomegranate, toasted pecans, and fresh herbs. You’ve probably tried pumpkin in something sweet—whether it’s the classic Thanksgiving pie or something less common like smoothies, overnight oats, and pancakes—but have you tried using this quintessentially fall squash in something savory?
Fall Produce Guide + Seasonal Recipe Roundup
Apples, sweet potatoes, pumpkins, and pears—there is so much to love about this time of year. If you’re trying to eat more seasonal fruits and vegetables, bookmark this collection of recipes and tips for selecting, storing, and cooking with fall produce.
Vegan Stuffed Sweet Potatoes with High Protein Guacamole (Gluten Free)
These vegan stuffed sweet potatoes with high protein guacamole are a perfectly balanced vegan meal with protein, fibre, healthy fat and carbs! I think it’s pretty clear right now that I’m a big sweet potato fan. Roasted, grilled, baked, mashed – Imma eat ALLLLL the sweet potatoes. However, under usual circumstances, sweet potatoes are served as a side dish – not a main! Not anymore.
How to Make Dark Chocolate Bark 2 Ways
Photo: Stephanie McKercher, MS, RDN Dark chocolate bark is a simple (and totally customizable) healthy dessert. Top creamy dark chocolate with trail mix, coconut flakes and Himalayan salt, or any other combination that speaks to you. I like to keep dessert simple, and there’s nothing more foolproof than chocolate bark. There are only three steps from start to finish. Melt chocolate. Add toppings. Wait.
Vegetarian Dinner Recipes You Can Cook in 30 Minutes or Less
Plant-based cooking doesn’t have to be time-consuming. You can whip up these vegetarian dinner recipes in 30 minutes or less (prep and cook time included!). I love cooking, but sometimes even I need to get in and out of the kitchen fast. In order to stay sane through the weekday madness, I started keeping a running list of healthy 30-minute meals I can turn to whenever I’m short on time. As a result, tacos, bowls, pasta, and salads have become my go-to’s. It’s easy to understand why.
Vegan Ice Cream Bars with Peanut Butter and Jelly Recipe
Chocolate coated vegan ice cream bars layered with peanut butter, jelly, and new So Delicious Oatmilk Frozen Dessert. (This post is sponsored by So Delicious.) Peanut butter and jelly is a classic for good reason. The best desserts always have sweet and salty flavors. Don’t they? Another classic dessert combo is ice cream plus chocolate. It’s a match I couldn’t wait to make happen as soon as I laid eyes on the new Oatmilk Frozen Dessert flavors from So Delicious.
Anything Goes Veggie Fried Rice
Anything goes with this easy Veggie Fried Rice recipe. Swap in seasonal vegetables to make a flavorful plant-based meal any time of year. I may have gone just a little bit overboard on produce, but with all the fresh vegetables available right now, how could I resist? Eating seasonally usually means more flavor and lower prices. When you buy locally, there’re a lot of environmental benefits, too. What’s not to love? Changing up your veggies is also good for your health.
Shiitake Mushroom Bowls with Creamy Miso Sauce
Looking for a new way to fill your bowl? Try umami-rich Shiitake Mushroom Bowls simmered in a creamy vegan miso sauce. (This recipe is sponsored by Silk®) I tasted Miso Creamed Kale in California last month, and it was truly the highlight of my trip. Hearty kale and shiitake mushrooms swimming in creamy miso sauce. So savory. So, so good. Taking inspiration from restaurant meals is one of my favorite ways to relive travel experiences, so I knew I had to recreate this dish as soon as I was back home.
Cauliflower Curry Soup with Vegan Herb Yogurt Sauce
Oat milk is the latest trend to hit the plant-based food scene! Try it out in this savory recipe for Cauliflower Curry Soup with Vegan Herb Yogurt Sauce. (This recipe is sponsored by Silk.) I’m convinced oat milk makes everything better, and this Cauliflower Curry Soup is no exception. Have you tried oat milk yet? It’s versatile, nutrient-dense, and completely plant-based, too. Don’t you love when all those benefits come together in one great-tasting food?
Bowl Recipes | Cooking Eco Friendly Buddha Bowls | Grateful Grazer
Fridge foraging (making meals with ingredients you already have) is an easy way to reduce waste and live more sustainably. Need inspiration? Here are 13 eco-friendly bowl recipes that are up to the task. Convenience and accessibility are what I love most about fridge foraging. It’s all about making the most of what you’ve already got. Fridge foraging is convenient, cost-effective, and beneficial for the environment. You’ll buy (and waste) less food when you incorporate your leftovers.
Oatmeal Bowl Cinnamon Apple Tahini Toppings
New year, new recipe! I’m kicking things off with a cozy Cinnamon Apple Tahini Oatmeal Bowl for breakfast. This post is sponsored by The Soulfull Project. Whatever your thoughts on New Year’s resolutions, this is a time when many of us are embracing a fresh start. I’m all for personal development plans that are positive, meaningful, and compassionate, but those terms don’t usually describe trying to lose weight or micromanage your body. Looking for a better 2019 intention?
Grateful Grazer Nutrition Wellness Blog
Food trends like gut health and plant-based living are on the rise! Today my intern, Mackenzie, is taking over the blog! Mackenzie is a future RD who recently graduated from Colorado State University. She’s been helping me stay on top of food trends and nutrition-related news stories, so I can’t think of a more perfect topic. Enjoy the post! — 2019 is coming in hot, folks! And that means the top food and nutrition trends are making their way into the spotlight.
Quick-Pickled Radishes
You’re only 30 minutes away from crunching into spicy, quick-pickled radishes that make any meal a little more interesting. Tacos are a common occurrence in this household, so I’m always on the lookout for ways to change up the fillings and toppings. (Past favorites include crunchy avocado wedges and tropical fruit salsa.) The other day I felt inspired to quick-pickle the bunch of radishes in my fridge.
15-Minute Easy Edamame Peanut Noodles
You’re going to love these 15-minute EASY peanut noodles! I tossed Asian-style pasta with edamame, greens, and 5-ingredient peanut sauce. This is one of my favorite dinners to make when I’m short on time and ingredients! Nothing makes me happier than nursing a pot of soup for hours during the winter, but now that it’s (almost officially) summer, I find myself cooking meals that are simpler and a lot less time-consuming.
Vegan Banoffee Pie Popsicles | Gluten Free Summer Dessert Recipe
These vegan banoffee pie popsicles are the perfect gluten free summer treat to keep cool when the heat hits. Real talk- popsicles are one of those timeless summer treats that never go out of style. I feel like every kid has a distinct childhood memory attached to popsicles. For me, I have the memory of licking creamsicle orange syrup from my wrist as it trickles down my hands. It was messy but man, it was SO worth it.
Gluten-Free Muffins Healthy Golden Milk Turmeric Recipe
Gluten-Free Golden Milk MuffinsMay 23, 2018 By Stephanie McKercher, RDN 22 CommentsGolden milk in baked-good form! These gluten-free muffins are easy to bake yet packed with healthy nutrients and spicy flavors from turmeric and cinnamon. (Sponsored by Simple Mills.)I love to eat baked goods, but I’m not always in the mood to make them from scratch.
Tempeh Chilaquiles Mexican Breakfast Brunch Recipe
These 20-minute tempeh chilaquiles are bursting with flavor and equally convenient for brunch or dinner. Put an egg on top for extra satisfaction! Between trips to Utah and Ohio, I’ve been a little behind on getting this recipe out to you. Luckily, we still have a few days to spare, because you know I can’t leave you without some Mexican-flavor inspiration for Cinco de Mayo this weekend.
Spring Farro Salad with Creamy Lemon Tahini Dressing
Upgrade your regular grains with this colorful spring farro salad drizzled with creamy, lemon-tahini dressing. Sometimes less isn’t more. Sometimes more is more. Like when you can’t decide between asparagus, green beans, avocado, chickpeas, farro, sunflower seeds, radishes, fresh herbs, and strawberries, so you just toss them all together on one giant platter and call it a day. Know what I mean? Since I’ve been developing more recipes for work lately, it’s been more challenging to cook on the fly.
Spring Party Recipes Crowd Pleasing Easter Menu
50+ crowd-pleasing spring party recipes for brunch, dinner, dessert and more! Whether you’re hosting Easter brunch or having friends over for dinner, I’ve got you covered with simple (yet party-worthy) recipes featuring the best of spring’s fruits and vegetables.
Mini Carrot Cake Pancakes with Maple Mascarpone & Flowers
Mini carrot cake pancakes with maple mascarpone for Easter brunch or a spring party dessert. Edible flowers optional! My urge to play around with edible flowers started a few weeks ago. I can’t remember if it was 70 and sunny or 15 and gusty. Either way, between the flowers and fruit smoothies, it’s obvious I’ve been searching for signs of spring. When I came across this mix of dried rose bud, lily, forget-me-not, and peony, I couldn’t resist. Necessary? Not at all.
How to Make Berry Dragonfruit Smoothies
Celebrate the first day of spring with a vibrant, antioxidant-rich dragon fruit smoothie! I’ve been holding out on you guys. Sorry, but it’s true! I’ve been sipping on this hot-pink beauty for months, but it just didn’t feel right to post the recipe alongside wintry stews and citrus dishes. But today marks the first day of spring. Good thing, because I don’t think I could’ve waited another day to share this with you! Not that it looks or feels anything like spring here in Colorado.
Irish Stout Stew Vegetarian St Patrick's Day Crock Pot Recipe
Dan and I are going away for a quick ski trip this weekend, which happens to fall over St. Pat’s, so I have to celebrate. I haven’t been skiing at all since we got the puppy. (Shoutout to MIL Martha for flying in to dog-sit!) In addition to skiing, I’m also looking forward to beer tastings by the river at Casey and dinner at The Pullman in Glenwood Springs (just look at the menu).
Healthy Enchiladas Recipe | Spinach Mushroom | Vegan Vegetarian
Healthy enchiladas with spinach, mushrooms, walnuts, and all the best toppings. Vegetarian comfort food to eat on repeat this week! I don’t really mind when my husband has to travel for business. As long as it’s not too often, having the house to myself means I can catch up on work, watch what I want (lately, that’s all six seasons of Veep), listen to podcasts (my new favorite is The Trip), and catch some quality time with the dogs.
How to Make Dark Chocolate Bark 2 Ways
Dark chocolate bark is a simple (and totally customizable) healthy dessert for Valentine’s Day and beyond. Top creamy dark chocolate with trail mix, coconut flakes and Himalayan salt, or any other combination that speaks to you. I like to keep dessert simple, and there’s nothing more foolproof than chocolate bark. There are only three steps from start to finish. Melt chocolate. Add toppings. Wait.
Baked Edamame Beet Spring Rolls with Sesame Ginger Sauce
Edamame Beet Baked Spring RollsJanuary 25, 2018 By Stephanie McKercher, RDN Leave a CommentNeed a plant-based appetizer idea for the big game? Try colorful baked spring rolls stuffed with edamame and beets and served with sweet and spicy sesame ginger dipping sauce!Disclosure: This post is sponsored by Sprouts Farmers Market. When I think about party food, my mind goes to all things colorful and comforting.
Banana Pecan Oat Muffins
Is there anything better than starting the day with something fresh out of the oven? These Banana Pecan Oat Muffins are easy to make, perfect for meal prep, and packed with fiber from whole grains and fruit. If you’re like me and always seem to have a couple overripe bananas on the kitchen counter, get ready to cozy up to something nourishing and delicious. You’ll only need one bowl and about 30 minutes to bake up these whole-grain Banana Pecan Oat Muffins.
How To Enjoy The Mediterranean Diet
With an emphasis on cooking styles from the countries surrounding the Mediterranean Sea, the Mediterranean Diet emphasizes eating plenty of healthy fats, fruits, vegetables, whole grains, fish and red wine. Good fats like extra virgin olive oil, fatty fish, and nuts are encouraged. on the diet because of their high omega-3 content.. Studies have shown that incorporating these foods into your diet could help lower the risk for heart disease, Parkinson’s disease, cancer, and Alzheimer’s disease.
Matcha Energy Bars with Coconut - vegan, whole foods, plant-based
I’m heading to New Orleans(!) so I created these matcha energy bars to keep us energized for the drive. One of my go-to strategies for staying healthy wile traveling is bringing snacks from home.  Being armed with healthy snacks just makes it so much easier to bypass processed convenience store stuff that I don’t really enjoy eating anyway. Matcha is a type of green tea that comes in a powder.
Fall Chickpea Scramble + Rosemary Socca Flatbreads
Fall Chickpea Scramble + Rosemary Socca Flatbreads with Thanksgiving Leftovers November 22, 2017 By Stephanie McKercher, RDN 1 Comment This fall-inspired chickpea scramble is the best way to use leftover roasted veggies and cranberry sauce from your Thanksgiving dinner. Serve the scramble on a piece of homemade socca flatbread for a festive start to the holiday season! Disclosure: This post is sponsored by USA Pulses & Pulse Canada. I’m on a mission to change the way people feel about leftovers.
Simple + Delicious 5-Minute Energizing Mini Meal Recipes
Who says you need to eat a “proper meal,” anyway? These healthy snack ideas are ready in about five minutes and perfect for those days when you’re not in the mood to cook. Since I’ve been eating more intuitively, I’ve noticed that “proper meals” aren’t always necessary for feel-good energy. But I’ve also confirmed (multiple times) that going five plus hours without food doesn’t lead to anything positive for me.
Vegan Roasted Cabbage Caesar Salad
This Vegan Caesar Salad recipe with roasted cabbage is a warm and comforting twist on the supper club classic. It’s good enough to eat with your hands! I love Caesar salad. It’s one of my go-to orders when I’m out for lunch—especially at restaurants with meat-heavy menus (seems like everyone has a Caesar) and during the summer, when a cool and crisp romaine salad is just everything.
How to Work Through Resistance When You Lack Motivation
We all know what resistance feels like. Maybe you feel it when you’re trying to establish a daily walking habit, cook more healthy meals at home, or when you’re approaching a deadline at work. In this post, I share three steps that helped me work through resistance and how you can apply them to your own life. I planned to share three blog posts with you last week. I published zero of them. And you know what? I’m okay with that. Life isn’t black or white and our goals aren’t either.
October Produce Guide & Seasonal Recipe Roundup
Want to eat more seasonally? Find recipe inspiration for the best of fall fruits and vegetables in this October Produce Guide. Eating seasonally is one of the best ways to maximize fresh flavors and lower produce prices. It also helps me develop a more mindful relationship with the food I’m eating. (Anyone else craving more warm stews, roasted vegetables, and cozy comfort foods?) All that bodes well for fall fruits and vegetables, which are perfect for baking, roasting, and simmering.
Carrot Ginger Soup - healthy fall sweet potato soup recipe - vegan holidays
Carrot Ginger Sweet Potato Soup October 4, 2017 By Stephanie McKercher, RDN 2 Comments This Carrot Ginger Soup with sweet potatoes and split peas is sponsored by USA Pulses & Pulse Canada. As a proud pulse partner, I’m sharing a series of healthy recipes featuring chickpeas, dry peas, lentils, and beans this year. (Bookmark the series index for easy access to all of my #HalfCupHabit recipes!) If you’ve been around a while, you already know the drill.
Ten Things to Know Before You Go Vegetarian
Thinking about going vegetarian? I’m sharing ten things I wish I would’ve know before I made the switch. The first step in any major lifestyle shift is to understand intention and motivation. So why, exactly, are you thinking about going plant-based? Because you love pigs and cows? Because you know environmental sustainability is your passion and purpose? Maybe you’re thinking a vegan diet could be your golden ticket to thinness?
September Produce Guide: What's In Season Right Now
Welcome to September, the most perfect time to experiment with new seasonal fruits and vegetables at home. There’s an amazing mix of late-summer and early-fall produce available this month, so I put together a quick run-down of my favorites. In case you’re new to cooking with any of these veggies, I also included tips for properly selecting, storing, and cooking each to perfection. And you know I couldn’t leave you hanging without a few healthy seasonal recipes to try.
Vegetarian Summer Cookout Recipes That Everyone Will LOVE
Who else CANNOT wait for summer barbecues and picnics?! I personally love them because they combine two of my favorite things—being outside + eating—but it’s not always easy to find really delicious vegetarian summer cookout recipes. That’s why I enlisted the help of my favorite RD and plant-based bloggers by asking them for their best vegan and vegetarian summer cookout recipes. From starters to mains and desserts, you’ll have absolutely no problem finding something to eat this summer.
Smoothie Recipes | Healthy Smoothies + Smoothie Bowls | Vegan-Friendly
You can’t beat smoothies for a sweet and fruity meal on-the-go. In case you’re in a breakfast rut, here are 5 smoothie recipes I can’t wait to try this week. Similar to veggie burgers and buddha bowls, there is no shortage of genius ways to add flavor—and healthy whole foods—to your breakfast smoothies and smoothie bowls. I like to incorporate something for each of the following categories: Need some inspiration?
Quinoa Salad + Grilled Figs (Vegetarian, Gluten-Free)
Wondering how to use fresh figs now that they’re in season this summer and fall? I topped a simple quinoa salad with the grilled fruit, and it has quickly become my go-to seasonal side dish. Do you try to eat seasonally? One of the many benefits I’ve gotten out of switching up my produce with the seasons is a greater appreciation for more fruits and vegetables. I’d eaten dried figs before, and fig cookies, but never the sweet deliciousness of fresh figs until I made an effort to eat more seasonally.
Crave-Worthy Vegetarian Bean Burger Recipes!
Healthy food can be delicious, creative, and crave-worthy. I’ll prove it. One of my greatest passions is creating healthy recipes that real people will (actually ) want to make at home, so I’m over here doing cartwheels for today’s post! I woke up craving veggie burgers, and since I still haven’t posted my own recipe (I know, so overdue!), I thought it’d be fun to share a few from some of my favorite dietitians and food blogging friends.
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