https://www.meghanpendleton.com/blog-posts daily 0.75 2026-03-30 https://www.meghanpendleton.com/blog-posts/bristol-stool-chart monthly 0.5 2026-03-30 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/44578b1f-4e16-498d-b594-7dae767658c7/Bristol_stool_chart_fin.png.webp.png.webp Blog Posts - Bristol Stool Chart with Real Examples - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/ae414202-d752-4073-abec-c5cc0bfb01a1/bristol-stool-chart.png Blog Posts - Bristol Stool Chart with Real Examples - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/blog-posts/how-to-use-hsa-fsa-benefits monthly 0.5 2026-03-30 https://www.meghanpendleton.com/blog-posts/home-tube-feeding-supplies-checklist monthly 0.5 2026-01-06 https://www.meghanpendleton.com/blog-posts/vo2-testing-vo2-max-heart-health-longevity monthly 0.5 2026-02-05 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/2d1d9f40-ee4f-4ee8-b9d0-3d9b6b6e1a44/IMG_7335.jpg Blog Posts - What is VO2 Testing? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/blog-posts/protein-rich-foods-for-weight-loss monthly 0.5 2025-03-10 https://www.meghanpendleton.com/blog-posts/soy-and-breast-cancer monthly 0.5 2024-08-25 https://www.meghanpendleton.com/blog-posts/insurance-coverage monthly 0.5 2025-12-26 https://www.meghanpendleton.com/blog-posts/what-is-energy-balance monthly 0.5 2025-09-17 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/80a07275-982a-4dc8-971c-73d8fb9bc218/Energy-balance-exists-when-energy-intake-is-equal-to-energy-expended-The-principal-cause.png Blog Posts - What is Energy Balance? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/blog-posts/dirty-dozen monthly 0.5 2023-04-13 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/7c155ae1-0cbb-4749-afbf-c204818a63eb/Organic-vs.-Conventional-Impacts-FINAL-01.png Blog Posts - Is the Dirty Dozen reliable? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/2ad1e227-76e3-4f0a-9e90-fdeee3b589c2/Screen+Shot+2023-04-12+at+1.01.42+PM.png Blog Posts - Is the Dirty Dozen reliable? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/blog-posts/what-is-ibs monthly 0.5 2025-09-17 https://www.meghanpendleton.com/blog-posts/healthy-oils-to-cook-with monthly 0.5 2023-03-26 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/0e141a11-3c5f-43b5-81d4-0ff38ece683a/unsplash-image-Gt4FnWPbjfo.jpg Blog Posts - Healthy Oils to Cook With - Olive Oil Rich in monounsaturated fatty acids (MUFAs): Olive oil is high in MUFAs, a type of heart-healthy fat. MUFAs can help to reduce bad cholesterol levels (LDL) when replacing sources of saturated fat like butter, ghee, coconut and palm oils. High in antioxidants: Olive oil is rich in antioxidants, such as vitamin E and polyphenols, which can help to reduce damage caused by free radicals in the body. This may help to reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer's disease. Anti-inflammatory: Some components in olive oil have been shown to have anti-inflammatory properties, which can help to reduce inflammation in the body. Chronic inflammation is a known risk factor for many chronic diseases, including heart disease, cancer, and arthritis. Olive oil is great eaten raw like in a salad dressing or with bread. It is also good to cook with at low and medium heats. Opt for extra virgin olive oil if possible. Recipe: Cumin Lime Slaw https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1679841732509-0HKOUUWQTJR4WG5210K5/unsplash-image-k-JORnd7LnY.jpg Blog Posts - Healthy Oils to Cook With - Sesame Oil Rich in unsaturated fats: Sesame oil is high in healthy unsaturated fats, including both MUFAs and polyunsaturated fats (PUFAs). PUFAs are also beneficial for heart health and can help to lower LDL cholesterol levels. Antioxidant properties: Sesame oil is rich in antioxidants such as sesamol, sesamin, and sesamolin. These antioxidants can help to reduce oxidative stress in the body, which is a contributing factor to many chronic diseases. Good source of vitamins: Sesame oil is a good source of several important vitamins and minerals, including vitamin E, vitamin K. You can use sesame oil in a stir fry, noodle bowls, and even try it in vinaigrettes as a unique substitution for olive oil. Toasted sesame oil has a very strong, nutty flavor. Recipe: Egg Roll in a Bowl https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1679842111034-YXYOR7EVXNVSDLFF582A/unsplash-image-cueV_oTVsic.jpg Blog Posts - Healthy Oils to Cook With - Avocado Oil Rich in healthy fats: Avocado oil is high in MUFAs and PUFAs High in antioxidants: Avocado oil is rich in vitamin E Anti-inflammatory properties: Avocado oil contains phytonutrients such as phytosterols and carotenoids, which have anti-inflammatory properties. Helps absorb nutrients: Avocado oil, just like other oils, is a good source of healthy fats. Fats help to increase the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. Avocado oil has a mild taste and high smoke point, making it suitable for cooking at high temperatures, such as frying and grilling. Recipe: Roasted Balsamic + Garlic Brussels Sprouts https://www.meghanpendleton.com/blog-posts/dark-chocolate-and-heavy-metals monthly 0.5 2022-12-20 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1671555620201-H5HA6BVXIMN3DHNLT00F/unsplash-image-opno2uWx0iE.jpg Blog Posts - Should You Be Concerned About Heavy Metals in Dark Chocolate? Heavy metals can be introduced to food via multiple routes. Cadmium can be introduced via natural occurrence in soil, rocks and water, and as a contaminant byproduct of combustion emissions, sewage sludge, landfills, metal processing + mining. Roots of plants draw up cadmium, and the edible portion of the plant (in this case, the cocoa beans) retains some. Lead may be introduced similarly, with the addition of potential exposure during handling and processing from open-air drying and worn machinery. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/5ab10ccb-8e52-43b6-9f5b-fa4c514bd57b/Screen+Shot+2022-12-20+at+12.25.36+PM.png Blog Posts - Should You Be Concerned About Heavy Metals in Dark Chocolate? - Pictured here are the chocolates reported to have the highest levels of lead and cadmium. Upon first glance, the percentages and red bars may raise alarm. This is where you have to employ critical thinking skills and dig deeper… what exact information are they presenting, and how is this relevant to me? https://www.meghanpendleton.com/blog-posts/meal-planner monthly 0.5 2022-11-07 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/d5e3ea21-9a92-4a78-8625-fe81c45be628/Free+Meal+Planner Blog Posts - Free Meal Planner - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/blog-posts/mind-diet monthly 0.5 2025-09-17 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1c12e3bc-ec2d-42b5-8e71-8f287fcbcd65/molecules-25-05789-g001.jpg Blog Posts - The MIND Diet for Reducing Dementia Risk - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/5ca151ba-33f8-45f8-a159-93ecc02e5938/unsplash-image-uOBApnN_K7w.jpg Blog Posts - The MIND Diet for Reducing Dementia Risk - Extra-Virgin Olive Oil Incorporate olive oil into your cooking + eaten raw (like on a salad). Olive oil is rich in polyphenols. Polyphenols are a type of phytonutrient (phyto=plant) that are thought to have a positive biological role in the body. Two polyphenols in olive oil are oleuropein and oleocanthal. These are thought to provide brain protection due to their anti-inflammatory and antioxidant properties. When buying olive oil, look for cold-pressed + extra-virgin. Also, make sure you read the ingredient label. Sometimes manufacturers will cut olive oil with a cheaper oil to reduce their cost. Buy olive oil that is in a dark colored container, and store it away from light and heat. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/f2ab2edb-13c1-41fa-8d25-c553614f5f5b/unsplash-image-BzPldTqssWU.jpg Blog Posts - The MIND Diet for Reducing Dementia Risk - Oily Fish Eat an oily fish like salmon, trout, mackerel, tuna, herring or sardines 1-2x/week. Oily fish provide very beneficial types of fat called omega-3 fatty acids, in particular EPA + DHA. You can purchase fresh, frozen or canned fish- they all are good sources of omega-3 fatty acids. I do highly recommend consuming actual fish versus taking an omega-3 supplement. However, some people really don’t enjoy fish or they may abstain from eating it (ex. vegan). In this case, you may discuss a supplement with your healthcare provider. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/f0ffb82a-38bb-4a40-93eb-083b2c5694f2/unsplash-image-uzdfBCKwKTk.jpg Blog Posts - The MIND Diet for Reducing Dementia Risk - Flavonoid-Rich Foods Regularly consume foods like berries, tea, citrus, high-quality chocolate, and if you do drink alcohol- choose red wine. Flavonoids are another class of phytonutrients that can confer protective benefits to the brain. Evidence suggests at least a few servings of berries per week along other foods rich in flavonoids. Green tea is a great option, as well as high-cacao content chocolate. While alcohol intake has its pros and cons (decreasing cardiovascular risk but increasing cancer risk), if you do consume alcohol- make some if it red wine. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/0868a0c8-0299-499e-a68b-9888d477a2ab/unsplash-image-pUa1On18Jno.jpg Blog Posts - The MIND Diet for Reducing Dementia Risk - Vitamin E-Rich Foods Regularly consume foods high in Vitamin E like nuts, seeds, avocados, dark leafy greens, whole grains + squashes. Vitamin E is actually a collective term for 8 similar molecules, 4 of which are called tocopherols. Tocopherols are involved in neuronal activity. Reduced plasma levels of Vitamin E has been associated with increased risk of AD. You can increase how much your body absorbs vitamin E from food by pairing foods with a fat source. This is not necessary for foods rich in both Vitamin E and fat, like nuts or avocados. But you could sauté dark leafy greens or roast butternut squash with olive oil. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/282ffc9c-7d4c-411d-8be9-a920682f0b82/unsplash-image-B-DrrO3tSbo.jpg Blog Posts - The MIND Diet for Reducing Dementia Risk - Foods Rich in B Vitamins Important B Vitamins include folate and vitamins B6 + B12. Foods rich in various B Vitamins include green leafy vegetables, fish, and fruits. The American Heart Association recommends 4-5 servings each of fruits and vegetables per day which can help you eat enough B Vitamins. Smoothies and salads are great ways to get in multiple servings of fruits and veggies. For example, in a smoothie you could have a serving of berries, a banana and a handful. In a salad you could have greens with other veggies + 1/4 avocado (which is botanically a fruit… interestingly, MyPlate counts it as a veggie). https://www.meghanpendleton.com/blog-posts/juice monthly 0.5 2022-11-07 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/3ae0f1f8-2330-43f1-b421-ba8a43ce7d6f/Screen+Shot+2022-08-24+at+2.14.37+PM.jpg Blog Posts - Juice as Part of a Healthy Food Pattern - Midwest Juicery If you are thinking about incorporating juices into your food pattern, I highly recommend trying juice from Midwest Juicery. They are a Michigan-based company that works with local farmers to create nutritious, naturally low-sugar juices. They can be found at Meijer and a variety of other grocers and smaller stores. My favorite juices from them are Green with Envy, 4 Carrot Gold and Sippin’ on Ginger. Even as a Dietitian, I find it hard sometimes to meet the recommended intakes for fruits and vegetables. I use juices on a regular basis to help nourish my body and have really enjoyed the juices from Midwest Juicery. Click here to find a juice retailer near you! https://www.meghanpendleton.com/blog-posts/a-more-accurate-test-to-assess-cardiovascular-risk monthly 0.5 2025-09-17 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/36c19826-fa60-4730-8ae7-9d18920375c2/genome_apoB_Richardson.png Blog Posts - A More Accurate Test to Assess Cardiovascular Risk? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/9df2ac4d-eeca-4bff-8b33-6c93c26ddf32/1-s2.0-S0735109715072228-gr1.jpg Blog Posts - A More Accurate Test to Assess Cardiovascular Risk? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/blog-posts/high-antioxidant-fruits monthly 0.5 2022-08-24 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/2f728d78-4660-41d0-80ce-26b863cd89c3/High+antioxidant+fruits.png Blog Posts - High Antioxidant Fruits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/blog-posts/how-blood-sugar-affects-cardiovascular-risk-even-for-those-without-diabetes monthly 0.5 2025-09-17 https://www.meghanpendleton.com/blog-posts/winter-wellness-tips monthly 0.5 2022-07-11 https://www.meghanpendleton.com/blog-posts/category/Heart+Health monthly 0.5 https://www.meghanpendleton.com/blog-posts/category/Sports+Nutrition monthly 0.5 https://www.meghanpendleton.com/blog-posts/category/Gut+Health monthly 0.5 https://www.meghanpendleton.com/blog-posts/category/Brain+Health monthly 0.5 https://www.meghanpendleton.com/blog-posts/category/Metabolism monthly 0.5 https://www.meghanpendleton.com/blog-posts/tag/cold+season monthly 0.5 https://www.meghanpendleton.com/blog-posts/tag/nutrition monthly 0.5 https://www.meghanpendleton.com/blog-posts/tag/Winter monthly 0.5 https://www.meghanpendleton.com/blog-posts/tag/wellness monthly 0.5 https://www.meghanpendleton.com/blog-posts/tag/immune+system monthly 0.5 https://www.meghanpendleton.com/blog-posts/tag/health monthly 0.5 https://www.meghanpendleton.com/blog-posts/tag/flu+season monthly 0.5 https://www.meghanpendleton.com/blog-posts/tag/immunity monthly 0.5 https://www.meghanpendleton.com/recipes daily 0.75 2025-07-21 https://www.meghanpendleton.com/recipes/summer-pasta-salad monthly 0.5 2025-07-21 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/580f8546-ce9f-47d4-b05e-5e88e2462b34/Screen+Shot+2025-07-21+at+10.33.16+AM.png Recipes - Summer Pasta Salad with Basil Vinaigrette Looking for the perfect summer side dish or light lunch? This refreshing Summer Pasta Salad with Basil Vinaigrette is bursting with seasonal flavor and color. Packed with al dente pasta, juicy cherry tomatoes, crisp cucumbers, and tossed in a homemade basil vinaigrette, this easy pasta salad recipe is as beautiful as it is delicious. Whether you're planning a summer BBQ, picnic, or weeknight dinner, this healthy pasta salad is a crowd-pleaser. The bright basil dressing comes together easily in your blender, bringing an herby, zesty twist that pairs beautifully with grilled meats, seafood, or as a stand-alone vegetarian option. Best of all, it comes together in under 30 minutes and can be made ahead, perfect for busy summer days! https://www.meghanpendleton.com/recipes/balsamic-berry-salmon-salad monthly 0.5 2024-12-23 https://www.meghanpendleton.com/recipes/sardine-cakes monthly 0.5 2025-07-10 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/adb7ba3e-5470-4afd-844a-1c70b999bc57/Screen+Shot+2023-11-28+at+12.35.18+PM.png Recipes - Sardine Cakes The other day I was getting ready to make myself some dinner. I knew I wanted fish because I try to eat at least two servings a week for the healthy omega-3 fatty acids, but the only fish we had in the cupboard were tinned sardines. Historically, these are not my favorite. But an idea popped in my head: Sardine Cakes! I’m probably like many other people that get a little weirded out by sardines. Like, you' can see the spine when you pull one out of the tin… we Americans are pretty removed from our food supply. This recipe gently mashed the sardines with other tasty ingredients to the point where you absolutely cannot detect any bone texture. You simply get a delicious, protein-rich fish patty that is great on salads, sandwiches, and more. These sardine cakes pack about 11 grams of protein per patty. And, you can easily scale up the ingredients to make a big batch and freeze leftovers for easy meals later. We get our sardines in a multipack from Costco to save money, and have a convenient, healthy protein option on hand at all times. Enjoy! https://www.meghanpendleton.com/recipes/march-seasonal-produce-recipe-roundup monthly 0.5 2023-03-01 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1677687463147-TZYDHIQR47NSMUOTFQR4/Screen+Shot+2023-03-01+at+11.15.15+AM.png Recipes - March Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1677687473146-YRFQ1JSNJGD642QMGRNM/Screen+Shot+2023-03-01+at+11.15.21+AM.png Recipes - March Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1677687481503-9BC5Z382Z36BQH846XB1/Screen+Shot+2023-03-01+at+11.15.25+AM.png Recipes - March Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1677687503167-5SD8MMPXMY8BDD27ICKE/Screen+Shot+2023-03-01+at+11.15.29+AM.png Recipes - March Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1677687529447-Q507LUBOTZH7X1P67SE9/Screen+Shot+2023-03-01+at+11.15.33+AM.png Recipes - March Seasonal Produce + Recipe Roundup https://www.meghanpendleton.com/recipes/raspberry-lemon-oatmeal-muffins monthly 0.5 2023-04-05 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/fe9a9468-785a-4073-9694-373657de3f1b/A1371372-630E-4C40-B4AA-6236C7C3C086.jpeg Recipes - Raspberry Lemon Oatmeal Muffins - What better way to someone’s heart than through food? In theme of Valentine’s Day, these muffins incorporate heart-healthy raspberries for fiber, vitamin C, and antioxidants. This recipe is sponsored by Stahlbush Island Farms. They grow sustainable, nutrient-dense produce that is canned and frozen so that you can enjoy farm-fresh fruits, veggies and beans all year round! Find their products in a store near you by clicking here. This recipe can be made vegan by using a plant-based milk and maple syrup instead of honey. https://www.meghanpendleton.com/recipes/egg-roll-in-a-bowl monthly 0.5 2023-02-06 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/0e3bf00b-58ca-4d1b-8be8-2106117c81d5/631CCFE3-F8EA-4A41-86A6-805368E55FDB.jpeg Recipes - Egg Roll in a Bowl - Egg Roll in a Bowl Serves 4 Total Time: 25 minutes Ingredients: 2 Tbsp sesame oil 1 onion, diced 3 cloves garlic, minced 1 inch knob of ginger, minced Protein: 12oz tofu (pressed+drained) or 1lb lean ground beef 1/2 cabbage head or 1lb preshredded bag coleslaw mix 1/4 cup soy sauce 1 carrot, sliced thinly (omit if using coleslaw mix with carrot) 1 bunch green onions, sliced thinly 3 Tbsp sweet + sour sauce 1/3 cup roasted peanuts or cashews or pumpkin seeds Directions: 1) In a large skillet, heat oil over medium-high heat. Add onion, garlic and ginger and cook for 5 minutes. Add garlic and protein. If using meat, cook through. If using tofu, cook for another 5 minutes. 2) Add cabbage/coleslaw and soy sauce, carrot and green onion. Sauté until the cabbage is tender, about another 5 minutes. Top with sauce and nuts/seeds/additional green onion. *Serving ideas: rice, add sliced bell peppers or mushrooms, garnish with lime wedges and herbs like cilantro or basil https://www.meghanpendleton.com/recipes/sweet-potato-tempeh-hash monthly 0.5 2023-01-12 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/3bf3e4ba-6fa9-46e5-8226-4d4d62ada592/IMG_8530.jpg Recipes - Sheet Pan Sweet Potato Tempeh Hash This sweet potato tempeh hash makes great breakfast, lunch, dinner… any meal of the day! I like making it for breakfasts. It’s so easy to spend 40 minutes making it on a Sunday to be ready for the rest of the week, instead of spending time every morning making breakfast (or going through a drive-thru). This one-pan meal packs in a lot of colors- meaning lots of healthy plant nutrients! Plus it is high in fiber and protein, and naturally low in saturated fat. I have three recommendations for this recipe: 1) Use pre-shredded brussels sprouts. They are not much more expensive than whole, and save you a lot of time. 2) Serve this with a fat source. While olive oil provides some fat, a little more will help make this a more balanced meal. Avocado or guacamole are great options flavor-wise. You could also try hummus, tahini, olives, sour cream, cheese, or eat some yogurt on the side. 3) Serve this with a sauce salsa verde or chimichurri. These sauces provide acid to brighten and balance the meal. https://www.meghanpendleton.com/recipes/thanksgiving-recipes-2022 monthly 0.5 2022-11-18 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/5a39e785-7309-4a9f-825d-e19c03ba33df/IMG_7578-1008x1024.jpg Recipes - Thanksgiving Recipe Roundup - Maple Syrup Roasted Brussels Sprouts Brussels sprouts are a veggie in the cruciferous family, which is known for having a selection of incredibly nutrient-dense plant foods (like broccoli, kale, spinach, cauliflower, bok choy etc.) In part what gives brussels sprouts their green color are plant compounds called glucosinolates. These compounds break down in the body to provide antioxidant and anti-inflammatory activities, which are thought to help reduce risk of heart disease and cancer. It is important not to overcook brussels sprouts- this can lead to a mushy texture and bitter taste and perhaps is why they get a bad rap. So keep an eye on them (and a timer on). I also find it helps to prepare Brussels sprouts with a sweet flavor and/or salty flavor. In this recipe, you will roast them with maple syrup and a light amount of salt to create a complex and tasty side dish. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/febd25c0-2b99-4fa8-b755-ca806377e189/1-650-roasted-butternut-moroccan-spices-1.jpeg Recipes - Thanksgiving Recipe Roundup - Moroccan-Spiced Butternut Squash Try out this starch option in addition or instead of plain mashed potatoes or sweet potato casserole. This recipe uses multiple spices a complex blend of sweet and warm spices. Butternut squash is rich in many nutrients, and what gives it a rich orange color is its beta-carotene content. This is a compound belonging to the carotenoid family, and is associated with plants that are orange and red. Beta-carotene gets converted into vitamin A in the body to support your eyes, skin and immune system. Did you know you can increase how well you absorb beta-carotene from food with a few easy steps? Preparation methods that enhance absorption from orange and red foods include 1) mechanical preparation (ex. chopping or blending), 2) cooking, and 3) serving with a fat like olive oil. Can you think of another orange or red food that uses all of these methods to provide lots of beta-carotene? I can… A tomato sauce with olive oil! https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/94b3f146-ca3a-4ed8-92f3-bd0be3052ff6/stuffing-7-of-8.jpg Recipes - Thanksgiving Recipe Roundup - Veggie-Loaded Stuffing This take on stuffing adds in lots of savory vegetables to create a more nutrient-dense and higher fiber side dish. Fiber is very beneficial for heart health, metabolic health, gut health + more! If I could give a piece of nutrition advice to everyone, eating more fiber may be at the top of my list! Did you know that fiber helps feed your gut bacteria? They love that stuff- and we call it prebiotics. Your gut bacteria ferment fiber that you can’t digest, and in turn provide you with super cool compounds called short-chain fatty acids. These compounds can provide anti-inflammatory effects that might help protect you against colon cancer. Fiber recommendations are made 2 ways: based on your energy intake, or based on your sex. As I generally don’t recommend calorie counting, I find it easier to make the latter recommendation at about 25 grams of fiber per day for women and about 38 grams per day for men. While this recipe only packs a couple grams of fiber per serving, it can still help boost your overall intake a little when paired with other fiber-rich side dishes that include veggies, fruits, whole grains, nuts + seeds. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/3a4ebbad-d1f8-4b0f-b4fe-24465de371c3/1382539745058.jpg Recipes - Thanksgiving Recipe Roundup - Apple-Walnut Galette I firmly believe that all good family dinners end with a sweet treat. That or a nice cheese + glass of port. When I personally eat desserts, I sometimes get strange looks- like a dietitian shouldn’t be eating dessert! And I know for many of my clients, this can be a touchy topic especially around holiday times. The interesting thing is that more often than not when foods are categorized as “off-limits” or “bad” to eat, a mental preoccupation with that food occurs in the mind. See if the following situation applies to you: You determine a particular food- maybe ice cream, cookies, a salty snack- is bad. Maybe you don’t even keep it in the house. But you can’t stop thinking about the food, and inevitability find a way to eat it anyway. Perhaps you feel out of control with this food, eating more than what is comfortable, and you might feel physically too full or sick. You then feel guilty about losing your control and say you won’t do it again. But then it probably happens again and becomes a self-feeding cycle. Depriving yourself of your favorite foods creates an inability to effectively regulate hunger and satiety cues- all of which make the ability to eat in moderation all the more difficult. There is absolutely reason to eat foods higher in sugar, salt and saturated fat in moderation (which looks differently for everyone). However I think it’s important to point out that the way we think about and communicate about food is very important and should be intentional- just as intentional about why we choose to eat a food. Food is more than just nutrients or energy- it also fulfills social and cultural roles. So this Thanksgiving, if you typically struggle with feeling out of control around sweets- try giving yourself permission to enjoy them and see what happens. Slow down, take a breath, and pay attention to your favorite flavors. Chances are if you give yourself the opportunity to enjoy your food without putting moral judgement on yourself, you will feel more in control. https://www.meghanpendleton.com/recipes/cumin-lime-slaw monthly 0.5 2022-11-18 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/c30c6cba-4a8a-49ef-8668-42247aaf6b02/tempImagerAoxfR.jpg Recipes - Cumin Lime Slaw Enjoy this refreshing slaw recipe that can easily be scaled up to serve a crowd. Using a pre chopped slaw makes this recipe very quick + easy to make, while providing a nutritious side and topping option for your friends and family. Cumin Lime Slaw •1lb bagged slaw mix •2 limes, juiced •1/2 cup extra virgin olive oil •2 tsp ground cumin •2 cloves garlic, minced •1/2 bunch cilantro, chopped •salt and pepper to taste •optional: 1/3 cup pumpkin or sunflower seeds for crunch Directions: In a medium bowl, whisk together all ingredients except slaw. Then add slaw and toss until thoroughly combined. https://www.meghanpendleton.com/recipes/roasted-balsamic-and-garlic-brussels-sprouts monthly 0.5 2022-10-13 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1665070118953-GJEZT0DR9T3MISKLMSS6/unsplash-image-X3inY0dDFZw.jpg Recipes - Roasted Balsamic + Garlic Brussels Sprouts Brussels sprouts are coming into season in Michigan with the cooler weather. These cruciferous vegetables are packed with nutrients and antioxidants to support your health. Try this recipe to serve alongside a protein for your next meal. Roasted Balsamic + Garlic Brussels Sprouts •1.5lb brussels sprouts, trimmed and halved (buying these precut can save you a lot of time, and will cost a little more for the convenience) •1/4 cup olive oil •2 garlic cloves, minced (I like having pre-minced refrigerated garlic on hand) •salt and pepper to taste •1-1.5 Tablespoon fig balsamic (plain balsamic is okay too, but the fig gives a beautiful sweet taste) Preheat the oven to 400F. On a lined sheet pan, place the brussels sprouts. Add the olive oil, garlic, salt and pepper and toss with your hands, and spread out with the flat sides down in a single layer. Roast for 20-30 minutes until tender, tossing once while roasting. Remove from the oven and drizzle with vinegar. https://www.meghanpendleton.com/recipes/quick-pickled-red-onions monthly 0.5 2022-10-06 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/4d027fc1-2b78-49bc-9b06-687269446af4/pickled+red+onion.jpg Recipes - Quick Pickled Red Onions Pickled onions are a delicious topping for just about everything- salads, sandwiches, tacos, bowls, avocado toast. They really elevate the look of your food as well, providing a beautiful, unique pop of pink color. They’re so simple to easy +fast to make so that you can have them in your fridge all the time. Quick Pickled Red Onion 1 large red onion 1/2 cup red wine vinegar or apple cider vinegar 1 Tablespoon sugar 1 tsp salt 1 cup water Slice the onions as thinly as possible. Use either a very sharp knife or a mandolin. In a jar or other glass container, put in the onions. On the stovetop, heat all the other ingredients over medium to high heat and mix until the sugar and salt are dissolved. Pour this over the onions. Let cool for an hour, then store in the refrigerator. The next day, your onions will be bright pink! You can experiment with adding other ingredients (peppercorns, jalapeños, garlic) or using other types of vinegar. https://www.meghanpendleton.com/recipes/apple-pie-chia-pudding monthly 0.5 2022-09-27 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1040f30b-60a1-4118-85b6-af4ae4375817/FullSizeRender.jpg Recipes - Apple Pie Chia Pudding Apples are just coming into season in Michigan as September comes under way. I’m sure we’ve all heard the phrase “an apple a day keeps the doctor away”- and while that might be a stretch, apples are a great food to include in your diet. There are about 4-5 grams of fiber in a single apple. Apples are also rich in quercetin, which is a phytochemical with antioxidant and inflammatory properties. While apples with the skin on will offer the most nutrient-density, it’s okay to take the skin off if that’s what you prefer. Applesauce is even a great option! This apple pie chia pudding recipe uses fresh apples, but you can substitute applesauce as well (which is a great pantry staple to have on hand). This recipe makes 5 servings in just 5 minutes! And you can easily scale the recipe up if you have more mouths to feed. Apple Pie Chia Pudding 1 cup chia seeds 1.5 cups high protein milk (dairy, soy, pea) 2 small apples, chopped OR 1 cup applesauce 2 Tbsp maple syrup (I use Lakanto maple-flavor syrup that is sweetened with monk fruit) 3 Tbsp unsweetened nut/seed butter 2 tsp ground cinnamon Optional: protein powder In a large container, mix together all ingredients well. The chia will absorb the liquid and thicken up pretty quickly. This can be refrigerated for 5 days. If it is too thick for your liking after refrigerating, simply mix in a little more liquid. https://www.meghanpendleton.com/recipes/salsa-chicken monthly 0.5 2022-09-09 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1661536113002-NPKQVJ60644VRP9G36DR/unsplash-image-VNBUJ6imfGs.jpg Recipes - 2-Ingredient Salsa Chicken: Crock-Pot + Instant Pot If you need an easy-button meal, this is it. 2 ingredients: chicken and a jar of salsa. Throw them in a crock-pot or Instant Pot. Shred or slice the chicken + serve it with whatever veggies, whole grains, sauces etc. you have laying around. Done! Usually I like using this chicken: In a salad In a quesadilla or tacos In fajitas As part of tostadas What else will help you incorporate this easy recipe if you are stretched for time/effort… is making sure your fridge is stocked with some kind of leafy veg (spinach, kale, collards, cabbage, etc.), a few different veggies on hand (peppers, onions, carrots, etc.), some kind of fat (avocado, plain greek yogurt, cheese) and a container of whole grains (rice, quinoa, millet, or even corn tortillas etc.). This way you can mix and match what you’re eating. Oh, and another cool thing about this recipe? It freezes pretty well, too. This is helpful for those who cooking for just themselves or one other person, as this recipe makes a lot of chicken. You can also experiment by adding different spices. This is a super bare bones recipe and some people may prefer a little more dynamics in the flavor (try ground cumin, coriander, chili powder, etc.). Or try changing what kind of salsa you use. Try this recipe out with homemade salsa verde! https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1661536603271-WN706ST1TKOEXI2KVCKT/unsplash-image-MjuzZ5os-xI.jpg Recipes - 2-Ingredient Salsa Chicken: Crock-Pot + Instant Pot - Chicken Salsa Makes ~3 cups of salsa 2 lbs skinless + boneless chicken breast 16 oz/2 cups salsa Crock Pot Directions: Pour 1/4 of the salsa in the pot. Place chicken breasts in and cover completely with rest of salsa. Put the lid on and cook on high for 4 hours or on low for 6-8 hours. Shred the chicken with two forks or slice. Eat within 5 days or freeze. Instant Pot Directions: Pour 1/4 of the salsa in the pot. Place chicken breasts in and cover completely with rest of salsa. Put the lid to the pot on and seal it. Cook for 10-12 minutes if using a manual dial or set to the pot’s poultry setting if it has one. After the pot has turned off, let it sit for 10 more minutes and release any remaining pressure. Shred the chicken with two forks or slice. Eat within 5 days or freeze. *If your chicken breast is really thick, either pound it thinner or cook longer. If your salsa is really thick and it’s hard to cover the chicken breast completely, try adding a little water! https://www.meghanpendleton.com/recipes/salsa-verde monthly 0.5 2022-08-26 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1661535838124-DMFFG4NFKY9FYSW6K1T0/unsplash-image-0rVxVBcm9Jo.jpg Recipes - Easy Salsa Verde 3 Ways Do you know what these guys are? Tomatillos! (toe-mah-tee-yohs”) Tomatillos resemble a small green tomato that is inside a husk, but are in fact not tomatoes. When you peel a tomatillo, you’ll be met with a beautiful little fruit with a slightly sticky residue. Their taste is slightly less sweet than a ripe red tomato, and a little more acidic and sour. They originated in Mexico where they are incorporated into traditional dishes like pozole verde or enchiladas verdes. One traditional dish you may be familiar with is salsa verde- which translates to “green salsa” in Spanish. This salsa can be served as a standalone dip, or incorporated into recipes (check out this super easy crockpot chicken salsa recipe). https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/8f93b38b-ec5f-41bf-908c-d9fba20818ac/FullSizeRender.jpg Recipes - Easy Salsa Verde 3 Ways - Salsa Verde Makes ~3 cups of salsa Ingredients: 1.5 lbs tomatillos, dehusked, rinsed + halved 2 jalapeño or serrano peppers, stemmed, halved + seeded 1/2 white or yellow onion, coarsely chopped 3 cloves garlic, chopped 1/2 bunch cilantro, rinsed + stems removed 2 limes, juiced 1/2 tsp salt Oven Directions: Set oven to broiler. Line a large baking sheet with foil and spray with nonstick. Space out tomatillos and peppers evenly. Broil for 5 minutes, and then flip everything over. Broil another 5 minutes. You are looking for a nice light char. In a blender, combine all ingredients and blend well. Stovetop Directions: In a large frying pan, heat 2 Tbsp oil over medium heat. Add tomatillos, peppers + onion and cook until tomatillos are blistered them on all sides. Add all ingredients to a blender and blend well. Air Fryer Directions: Set your air fryer to 400F. Once heated, add tomatillos, peppers, onion + garlic. Flip halfway through. Once cooked, add all ingredients to a blender and blend well. https://www.meghanpendleton.com/recipes/easy-diy-salad-dressings-6-ways monthly 0.5 2022-08-26 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1660422558469-KNBI6TXL4B9NEPU8NX0N/unsplash-image-b29z0iltxk4.jpg Recipes - Healthy DIY Salad Dressings 6 Ways Your own homemade salad dressing will taste better than any store-bought bottle, I promise! It’s so quick and easy to throw together your own dressing, plus it is cheaper than buying premade + you get to control what ingredients go into it. Oil-based dressings (vinaigrettes) are the easiest to make at home. And if you’ve tried any of my other recipes, you know that I like minimal effort and clean up. That’s why I’m sharing with you dressings that need only a mason jar and your super strong arms to make. Simply combine the dressing ingredients in the jar, pop the lid on, and shake! Another benefit of these recipes is that the ingredients are versatile and include pantry staples you are likely to already have on hand/use in other recipes. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/86e69a10-f762-4f89-8afc-09acaa1a1c3a/Simple+White+Recipe+Card-5.png Recipes - Healthy DIY Salad Dressings 6 Ways - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/recipes/ig-live-cooking-class-6-28 monthly 0.5 2022-06-29 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/e3c1621e-fb0e-4b5b-b6d2-11d00b6cbdae/2.png Recipes - 6/28/22 Live Cooking Class - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/recipes/ig-live-cooking-class-5-25 monthly 0.5 2022-06-21 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1cdc3fcf-17ae-41dd-bcc5-b1965113426e/2.png Recipes - 5/25/22 Live Cooking Class - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/recipes/chocolate-chia-pudding-with-berries monthly 0.5 2022-04-13 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/3aa5dfa8-1fd8-458b-a766-d065496ec4d2/tempImageLIoDeJ.jpg Recipes - Chocolate Chia Pudding with Berries This recipe features cacao powder from Karen Berrios. Cacao is a reasonably priced pantry staple I highly recommend having on hand. In just one small teaspoon, you get a significant amount of antioxidants, fiber, iron and magnesium- talk about nutrient-density! Cacao is not the same as cocoa powder you may be more familiar with. Cacao goes through less of a refining process during production, which is why it retains so many great nutrients. Karen Berrios also carries chia seeds, which is a great source of fiber, magnesium, and some omega-3 fats. https://www.meghanpendleton.com/recipes/april-seasonal-produce-recipe-roundup monthly 0.5 2023-03-01 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1648915008436-LQTIMP8383EYAH2KQ9KW/1.png Recipes - April Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1648915009870-P1YULQY5PXB98TGKRXVZ/2.png Recipes - April Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1648915010991-NTKWMO0M0P1FSZ8ONEYY/3.png Recipes - April Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1648915012355-EZS9LUMHZ9WPLR3TRAYP/4.png Recipes - April Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1648915013439-PVCT42LN4L43ESC1YA5L/5.png Recipes - April Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1648915015005-J9UE8MJ189KOSW9NWP4G/6.png Recipes - April Seasonal Produce + Recipe Roundup https://www.meghanpendleton.com/recipes/ig-live-cooking-class-bean-tostadas monthly 0.5 2022-05-19 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/f6658d38-5a30-4f60-8c02-f715d21ace93/2.png Recipes - 2/27/22 Live Cooking Class - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/recipes/january-seasonal-produce-recipe-roundup monthly 0.5 2022-03-29 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1641920203630-2KWJ5LZ3DHCZL6N4U1D1/1.png Recipes - January Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1641920204847-FB0WXRT1SSQYUWRXS9D9/2.png Recipes - January Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1641920206266-UMYGQZDBTRRYHJ2YD8V8/3.png Recipes - January Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1641920207886-FQTS5ELO6FP6XU3HKCAN/4.png Recipes - January Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1641920208877-A1YZ1XXYM1E2XLNYU8OB/5.png Recipes - January Seasonal Produce + Recipe Roundup https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1641920210192-TY0VGJK5ISHL1W6W182G/6.png Recipes - January Seasonal Produce + Recipe Roundup https://www.meghanpendleton.com/recipes/baked-chvre-with-cannellini-beans-and-veggies monthly 0.5 2022-01-04 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/e928cc4f-ef79-4063-95ca-86d53e665cb4/Screen+Shot+2022-01-04+at+6.11.00+PM.png Recipes - Baked Chèvre with Cannellini Beans & Veggies https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/0dfdea7c-c443-441f-8f29-8e348027b746/Screen+Shot+2022-01-04+at+6.11.12+PM.png Recipes - Baked Chèvre with Cannellini Beans & Veggies https://www.meghanpendleton.com/recipes/thanksgiving-leftover-recipes monthly 0.5 2021-11-26 https://www.meghanpendleton.com/recipes/thanksgiving-recipe-roundup monthly 0.5 2021-11-26 https://www.meghanpendleton.com/recipes/ig-live-cooking-class monthly 0.5 2021-11-16 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1633708676102-TIUF9MASIXAQ64COP2TH/Cooking+Class+Instagram+Post-3.png Recipes - 10/18/21 IG Live Cooking Class - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/recipes/pumpkin-spice-protein-balls monthly 0.5 2021-09-24 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1632504917939-ZXFMQNBJPFEI45SCVGR8/IMG_1470.jpeg Recipes - Pumpkin Spice Protein Balls - Prep Time: 10 minutes Cook Time: 15 minutes Difficulty: Easy Ingredients: 3/4 cup canned pumpkin 2 Tbsp pumpkin pie spice 1 Tbsp maple syrup (I use Lakanto’s monk fruit maple syrup) 1/2 cup protein powder 1/4 cup pumpkin seeds Optional Topping: shredded coconut, white chocolate (I use Lily’s white chocolate chips that are sweetened with stevia) Directions 1. In a bowl, mix together ingredients (except for toppings). 2. Put mixture in the freezer for 15-20 minutes. Since there is no binder like flour, a cold mixture will hold together well. 3. Roll mixture into bite-sized balls with hands. 4. If using toppings: place shredded coconut on a flat plate. Roll balls in it and drizzle with melted chocolate. 5. Keep balls in the freezer for up to 2 weeks. Enjoy!t stand out https://www.meghanpendleton.com/recipes/raspberry-chia-jam monthly 0.5 2021-09-24 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1631038448800-T5YQPXRXVYPBOHX5YS3K/2.png Recipes - Raspberry Chia Jam I went raspberry picking last week at a small family farm along the west coast of Michigan and picked the most delicious raspberries- I ended up with quite a few! I’m a sucker for beautiful and tasty produce. So I had to figure out what to do with them all! This raspberry chia jam combines my favorite fruit with my favorite seed. Raspberries and chia seeds both pack fiber, antioxidants, and lots of micronutrients. Chia seeds also provide protein and omega-3 fatty acids. Since this chia jam is contains more fiber, more protein and less sugar than traditional jam, it will have a better effect on blood sugar and help keep you fuller for longer. This jam is super easy to make and only requires a few ingredients. The chia seeds provide a nice texture because they absorb liquid and gel up. And the raspberries and lemon juice provide a naturally sweet and bright flavor. Plus- it’s really pretty! And great for gifting! You can refrigerate this jam for up to a week and freeze for up to 2 months. https://www.meghanpendleton.com/recipes/balsamic-peach-salad monthly 0.5 2021-09-07 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1629127610177-YXY9N7FGIPR55QPPX25Z/IMG_0919.jpeg Recipes - Balsamic Peach Salad When you finally find a good summer peach… it’s really good. Like, so good its the only fruit I want to eat for the rest of the summer. This balsamic peach salad combines sweet juicy peaches, peppery arugula, tangy goat cheese, spicy red onions, and complex balsamic vinegar to create a meal perfect for hot days. This salad is very nutrient-dense, packing in: Antioxidants and fiber from peaches Vitamins A, K, C, folate, and potassium from arugula Magnesium and protein from pumpkin seeds Probiotics from balsamic vinegar This salad has about 14 grams of protein, most of it coming from pumpkin seeds. Pumpkin seeds are one of my favorite foods. Not only are they high in protein, but also just a 1/4 cup provides 40% of your daily magnesium needs. Most of us don’t consume enough magnesium. It’s a nutrient involved in hundreds of biochemical reactions in our bodies, and adequate intake can help with energy, mood, exercise performance, and inflammation. I like using Go Raw sprouted seeds because when seeds are sprouted, the amount of phytic acid in them is reduced. This helps your body to absorb the seeds’ nutrients better. https://www.meghanpendleton.com/recipes/kale-and-basil-pesto monthly 0.5 2021-08-16 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1627505033359-GC362T7ODNKCIHMLM5OP/unsplash-image-9Ve4xnHupPI.jpg Recipes - Kale & Basil Pesto This recipe is an easy way to use surplus basil from your garden, plus sneak in kale. You could also substitute spinach for a nutrient-dense addition to this sauce. Additionally, the walnuts provide healthy fats along with the olive oil. Substitute nutritional yeast for the parmesan cheese if you want it to be dairy-free. Pesto is great with meats, fish, veggies, tofu, your morning eggs- pretty much any savory dish! Keep this in the fridge for up to five days, or freeze for later use. https://www.meghanpendleton.com/recipes/one-pot-creamy-corn-chowder monthly 0.5 2021-03-10 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1614530011353-S0HVPGGW8CYOMMAGSNN4/image.jpg Recipes - One-Pot Creamy Corn Chowder Traditional corn chowder is delicious, but is often low in protein and fiber, making it a less than a meal choice that tends not to keep you full. To make this dish more balanced and filling, I’ve incorporated quinoa and white beans. These two ingredients are great sources of protein and fiber (in addition to numerous vitamins and minerals, making this chowder so much more nutrient-dense). This recipe is big, with 8 good servings. However, it can easily be halved and leftovers can be frozen. It’s also very customizable if you are avoiding animal products. I’ve added some ideas for swaps and add-ons below the recipe. https://www.meghanpendleton.com/recipes/one-pan-roasted-sausage-brussels-sprouts-and-potatoes monthly 0.5 2021-03-09 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1611616498732-7G2XAT17U15MHOPTKGSE/image.jpg Recipes - One-Pan Roasted Sausage, Brussels Sprouts and Potatoes This is possibly my easiest dinner recipe EVER to make, and is sure to be an addition to your normal recipe rotation. I promise that you’ll be able to cook this meal without having to wash anything more than a sheet pan, cutting board, and knife. Plus, it makes great leftovers! You’ll notice that the last ingredient on the list is mustard powder. Why is this an incredibly beneficial spice to add? Click here to learn more about how this cooking hack promotes anti-cancer activity in our bodies. Packed with protein and fiber, this one-pan roasted sausage, brussels sprouts, and potatoes meal is delicious, filling, nutrient-dense, and super customizable. I’ll add some ideas for you below to change up the basic recipe. https://www.meghanpendleton.com/recipes/blueberry-overnight-oats monthly 0.5 2020-11-11 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1604434931476-1Z6ACQ47IWYNM48G78NO/img_1104.jpg Recipes - Blueberry Cinnamon Overnight Oats One of my favorite meal prep recipes: overnight oats! It takes me about five minutes before I go to bed to create a breakfast that is cheap, nutritious, tasty, and I can take on the go with me. Another great thing about overnight oats is that once you have the basic preparation down, there are so many possible variations with the ingredients. Below you’ll find a recipe for my favorite variety of oats. I’ll also include some ideas for ingredient substitutions. https://www.meghanpendleton.com/recipes/tag/pesto monthly 0.5 https://www.meghanpendleton.com/recipes/tag/corn monthly 0.5 https://www.meghanpendleton.com/recipes/tag/recipe monthly 0.5 https://www.meghanpendleton.com/recipes/tag/sausage monthly 0.5 https://www.meghanpendleton.com/recipes/tag/dinner monthly 0.5 https://www.meghanpendleton.com/recipes/tag/food monthly 0.5 https://www.meghanpendleton.com/recipes/tag/nutrition monthly 0.5 https://www.meghanpendleton.com/recipes/tag/gluten+free monthly 0.5 https://www.meghanpendleton.com/recipes/tag/dairy+free monthly 0.5 https://www.meghanpendleton.com/recipes/tag/healthy monthly 0.5 https://www.meghanpendleton.com/recipes/tag/wellness monthly 0.5 https://www.meghanpendleton.com/recipes/tag/healthy+recipe monthly 0.5 https://www.meghanpendleton.com/recipes/tag/whole+30 monthly 0.5 https://www.meghanpendleton.com/recipes/tag/breakfast monthly 0.5 https://www.meghanpendleton.com/recipes/tag/paleo monthly 0.5 https://www.meghanpendleton.com/recipes/tag/corn+chowder monthly 0.5 https://www.meghanpendleton.com/welcome daily 1.0 2025-12-15 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/d519d475-138c-4dc5-951b-b41926795067/1F7A8127.jpg Welcome https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/7eb47bc2-4dc5-4e70-826b-f3573bfee087/1F7A8103.jpg Welcome https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1603149920837-AKN0BH2YY41PEWFD512Y/image.jpg Welcome https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1691422970392-HL15HLFYVDRG4T13WHRX/image-asset.jpeg Welcome - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1692582670768-C0IP9XOEH26OVOIDALPO/image-asset.jpeg Welcome - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/3747fbac-c82d-41cb-9165-b2613bb134da/BT+Flyers.jpg https://www.meghanpendleton.com/mi-wellness daily 0.75 2025-11-09 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/3875212f-89f7-4c5a-9e8d-24526ca11ff4/325593344_1235016600780252_1831747179734171779_n.jpg https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/7b918e7b-9fe1-4f02-8e65-aaed4b24c85e/sachse-logo.png https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/9f95a7d7-82f9-482c-861e-bb3ca153aca6/326469938_1194768494471093_2822775101854540613_n.jpg https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/b484c9e7-3731-4792-b2ca-c2261d300a4d/c22f8249-3c03-4dff-a334-e00273f82de8-1505400405412.png https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/41593d7f-8787-4820-a4ed-919cc82b8b62/Accenture-Logo.wine.jpg https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/bd2b540c-4dc8-4c46-b104-2576dc8d211b/Asset-5.png https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1023634f-98ce-4277-9e8e-028852f96c4b/1F7A7731.jpg https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/77fbfc47-28ec-441d-8caf-2c4a59f3d7d4/Headshot-2024-2-e1722544444464.jpg https://www.meghanpendleton.com/about-us daily 0.75 2025-12-15 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1b8c593f-c81e-48cb-9ed8-82ebd41f913e/1F7A8181.jpg Our Team - Nice to meet you! I’m Meghan Pendleton, RD and owner of MP Nutrition. My own nutrition journey began as a child with multiple food allergies. Because I always had to be aware of what I ate, it was only natural that I became more and more curious about what food can do for the body. Combine that with a passion for health sciences, and becoming a Dietitian was my dream job! I started my practice in 2020 and have been honored to not only provide excellent nutrition care to clients across the country, but to also build a team of wellness experts to provide comprehensive care. Thank you for exploring our services - we are looking forward to connecting with you! https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/136a188c-b91f-4469-8882-c6fa2be6f8b2/1596496422247.jpg https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/77fbfc47-28ec-441d-8caf-2c4a59f3d7d4/Headshot-2024-2-e1722544444464.jpg https://www.meghanpendleton.com/contact-me daily 0.75 2025-03-26 https://www.meghanpendleton.com/disclaimers daily 0.75 2021-12-28 https://www.meghanpendleton.com/ig-links daily 0.75 2026-01-19 https://www.meghanpendleton.com/cooking-classes daily 0.75 2026-01-19 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/01a3fd8b-7013-41cc-b4ee-13b419a1bbb0/Nutrition+Workshop++Flyer-3.png Cooking Classes - Upcoming Class: FUEL YOUR GAME Youth Sports Nutrition Cooking Class February 7th, 10am at Whole Golf 799 Denison Ct, Bloomfield Twp Join Whole Golf with Dietitian Meghan Pendleton for a hands-on cooking class to build foundational sports nutrition and culinary skills. Your athlete will prepare their own oatmeal breakfast to learn how to build an easy, balanced, travel-friendly meals that support energy, performance, and growth. Ages 9+ $30/ Athlete **Limited to 15 participants** Call (248) 297-4457 to sign up or register on MindBody https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/619d09c4-0471-4946-a057-57f5b6898bdf/1F7A8125.jpg Cooking Classes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meghanpendleton.com/nutrition-counseling daily 0.75 2026-01-08 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/563b8674-befe-45f8-bc60-781600c8dcd4/1F7A8110.jpg https://www.meghanpendleton.com/meal-plans-prep daily 0.75 2025-07-09 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/98302579-f4a8-4430-9ad2-beea48b04b5b/Screen-Shot-2019-10-23-at-1.14.51-PM.png https://www.meghanpendleton.com/metabolic-testing daily 0.75 2025-12-07 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/2e2ea085-b990-4dec-a291-0a5c6fb77634/1F7A1662.jpg https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/075f430d-132e-49f1-a7f9-415ee019a1b6/Screen+Shot+2023-10-13+at+9.54.37+AM.png https://www.meghanpendleton.com/values-assessment daily 0.75 2025-03-31 https://www.meghanpendleton.com/vo2-testing daily 0.75 2026-02-05 https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/e2c131b1-d2c8-4e5d-a941-6d5d3427ef91/IMG_7335.jpeg https://www.meghanpendleton.com/home-health daily 0.75 2025-08-07 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Michigan Home Health Dietitians https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Michigan Home Health Dietitians https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Michigan Home Health Dietitians https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/1023634f-98ce-4277-9e8e-028852f96c4b/1F7A7731.jpg https://images.squarespace-cdn.com/content/v1/5f8b6c5e9453d840fef47024/136a188c-b91f-4469-8882-c6fa2be6f8b2/1596496422247.jpg