Holly Pelton
Foodie, RD2BE, Nutrition Nerd!
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- Aspiring RD2BE! Mitten State—> SLO Cal Lover of all things food, nutrition and travel! Finding balance as I go!🍪 Real food 🥗 Easy Healthy Recipes
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MATCHA AVOCADO MOUSSE Did you know if you put avocados in the fridge they last a lot longer but still not long enough sometimes 😅 let’s just say I had a few avocados to use up this week! Which means dessert 😍 and happy vibes! Avocados 🥑 are rich in vitamin B6 which helps support your mood by influencing your levels of serotonin the happy hormone! Ingredients: 2 ripe avocados 1/2 cup Greek yogurt 1-2 scoops protein powder @nuzest (code: Hollysbest) 1-2 tsp matcha 1-2 tbsp date syrup/maple syrup 1 tsp vanilla Add everything to a food processor and blend until smooth and creamy! Top with some vanilla sandwich cookies and enjoy 🥑💕 #stressrelieving #guthealthy #avocadomousse #matchagreentea #livepurely #superfoods #nobakerecipe #highproteinvegan #plantbased #highproteinrecipes #matcha #mousse #cookiesncream #glutenfreerecipes #highprotein #antioxidants #antiinflammatory #probiotics
🌎 DAY appreciation post Just over here trying to see as much of it as possible with the time I’ve got 💕🏝️🌞
True story…
FETA SWEET POTATO 🍟 Air fryer staples for me… back from a trip and keeping things basic this week on the food front! Its just too nice to be spending hours in the kitchen Ingredients: 2 large sweet potatoes, peeled, cut in 1/2 width wise, & into 1/4 to 1/2 inch “fries” 1 tablespoon extra virgin olive oil 1 tablespoon Greek Seasoning Sea salt and freshly ground black pepper to taste 1/2 cup or more crumbled feta cheese Air fry for 10-15 minutes at 400F
PB&J WRAP Happy National Peanut Butter and Jelly Day! 🥜🍇 I grew up eating a PB&J Sandwich every day for my entire school career ( no joke) except for the phase I went through when I just ate pb sandwiches lol! And even after 12+ yrs of pb&js I could still eat them daily... its just a combo that works!! PB&J Wraps All you need: 2 @egglifefoods Peanut Butter Jelly I added some @evohemp hemp seeds as well
March ☀️ Cheers to a new month (I’m ready) 🥂 Just wouldn’t be March without getting sick… happens every year so why not keep the tradition alive 😑
Air Fryer Chili Lime Salmon Bites Using @bluehousesalmon eco friendly and sustainable filets you’ll be doing your taste buds and the environment a favor! These air fryer salmon bites come out crispy seasoned with a blend of chili and lime, creating a fusion of heat and citrus zest! Ingredients: * 1 lb salmon, diced * ½ tablespoon olive oil * 1 teaspoon Chili powder * ½ teaspoon garlic powder * 1 tablespoon fresh lime juice * salt and pepper to taste Coat the salmon in olive oil and seasonings. Place in the air fryer at 350 for about 10 minutes. Enjoy! Bluehouse salmon is non GMO, USA raised and rich in omega 3s from algae sources which support skin health, brain health, and inflammation within the body! #BluehouseSalmon #BluehouseMoments #BluehouseRecipes #airfryer #airfriedsalmon #Salmon #TheBluehouse #BluehouseTech #FutureOfSeaFood #salmonbites #ecofriendly #guthealthy #omega3 #antiinflammatorydiet #mealprep #easymeals #onebowl
MARBLE BANANA FUDGE WAFFLES 🧇 FYI It’s national waffle day 😉 so no pressure on making waffles today Ingredients: 1 banana mashed 1 egg 1 cup @go_nanas original mix 1 banana mashed 1 egg 1 cup @go_nanas fudge brownie mix Combine the two mixes + ingredients in separate bowls. In a waffle maker fill it with half of each batter. Repeat and enjoy! Do you prefer?? 👇🏼
Day to day stressors impacting your gut health 👇🏼 🧠 Psychological Stress: Chronic stress, anxiety, and depression can disrupt the balance of beneficial bacteria in the gut and weaken the intestinal barrier, leading to inflammation and digestive issues. 🍔 Poor Diet: (surprise 🙄 at all) Consuming a diet high in processed foods, artificial sweeteners, and unhealthy fats can disrupt the gut microbiota and contribute to inflammation, dysbiosis, and digestive problems. 💊 Antibiotics and Medications: Antibiotics can kill off both harmful and beneficial bacteria in the gut, leading to imbalances and digestive disturbances. Other medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and proton pump inhibitors (PPIs), can also affect gut health by altering the gut microbiota or causing irritation to the gastrointestinal tract. 🧪 Environmental Factors: Exposure to environmental toxins, pollutants, pesticides, and chemicals can disrupt the gut microbiota and impair gut function. 🤒 Infections and Illnesses: Infections caused by bacteria, viruses, or parasites can disrupt gut health and lead to gastrointestinal symptoms such as diarrhea, abdominal pain, and inflammation. 💤Lack of Sleep: Poor sleep quality or insufficient sleep can disrupt the gut microbiota and increase inflammation in the gut, leading to digestive problems and compromised gut health. 🍺Excessive Alcohol Consumption: Alcohol can disrupt the gut microbiota, increase intestinal permeability, and contribute to inflammation and gastrointestinal disorders.
PROTEIN PUMPKIN PIE MUFFINS 🎃 GF/DF/grain free It feels like fall in Michigan so I decided my pumpkin obsession can start again with these high protein pumpkin muffins! Ingredients: 1 1/2 Cups Gluten-Free baking flour 2 scoops Vegan vanilla protein powder 2 Eggs ¾ teaspoon Baking powder 1 teaspoon Pumpkin pie spice ½ cup Maple syrup 1 teaspoon Vanilla extract ½ cup Canned pumpkin ⅓ cup almond milk 1 teaspoon Cinnamon Directions: Combine all of the dry ingredients into a large mixing bowl. Add the eggs, maple syrup and almond milk and stir together until we’ll combined. Pour batter into muffin molds and bake at 350 for 20-25 minutes #proteinmuffins #pumpkinmuffins #glutenfreebaking #glutenfreemuffins #pumpkinpie #glutenfreedairyfree #proteinpacked #highproteinbreakfast #healthymuffins #healthybreakfast #dietitianeats #feedfeed #eatyourveggies #pumpkinpuree #highproteinvegan #plantprotein
Probiotic Cheat sheet! There are hundreds of probiotics strains that exist in this world but pretty much all of those strains can be put into 3 simple categories based on their specific traits as a living organism. 🍯Bacillus Strains-Soil based/spore forming probiotics 🥗Saccharomyces boulardii Probiotics (yeast based) and 🫐Lactobacillus and Bifidobacterium Probiotic Blends Health benefits can vary depending on the type and species of a probiotic. Certain probiotics are able to enhance the health of the microbiota, improving immunity, reducing inflammation, enhancing the intestinal barrier, and inhibiting bad bacteria and other pathogens. While some probiotic strains have been found to have positive effects on the brain, including improvements in mood, attention, and memory. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. #probiotics #probioticstrains #guthealth #knowyourhealth #guthealthdiet #dietitiantips #digestivehealth #bloatingtips #constipation #saccharomyces #lactobacillus #guthealing #supportyourhealth #immuneboosting #holisticnutrition #holistichealing
Benefits of adaptogens: What are adaptogens, put simply they are herbs, roots and mushrooms that help our bodies manage stress and restore balance after a stressful situation. Some common adaptogens that you may have heard of are: • Ashwagandha- helps with mood and stress regulation • Cordyceps- Boosts energy • Astragalus- anti-inflammatory and immune boosting • Maca- helps support hormones • Reishi- a type of mushroom adaptogen used to boost the immune system • Ginseng- helps fight fatigue Research shows that adaptogens help the body regulate in many ways, including improving mood, balancing hormones, fighting fatigue and boosting the immune system. People take adaptogens as herbal supplements in capsule form, drink them in teas or in a powder added to soups, smoothies and other foods. If you are on medication for another condition, it’s always a good idea to check with your primary care physician before taking a supplement #adaptogens #holistichealth #healthfoodshare #adaptogenicherbs #ashwagandha #macapowder #dietitianapproved #dietitiantips #foodismedicine #reducestressnaturally #energysupport #herbalremedies #guthealth #guthealthcoach
CHOCOLATE CHIP CHEESECAKE BITES These are 🍪No Bake 🍪high protein 🍪Gluten free 🍪vegan friendly 🍪no added sugar This is me also thinking about doing more photos again so we’ll see how this goes! I also forgot how to post a static photo so this was weird 😆 INGREDIENTS: 🍪1/4 cup cashew butter 🍪170g Greek yogurt (about 2/3 cup) 🍪2 scoops vanilla protein 🍪 2 tbsp vanilla pudding mix 🍪2 tbsp date syrup @letsbakebelieve chocolate chips Simply mix all ingredients together in a bowl, scoop with a cookie scoop and enjoy! Can also freeze😍 MACROS Makes about 24 small bites for 3g protein, 2g fat, 5 carbs and 52kcals!!! Codes: @nuzest_usa 𝑪𝒐𝒅𝒆: 𝑯𝒐𝒍𝒍𝒚𝒔𝒃𝒆𝒔𝒕 @simplydelishnatural : 𝑪𝒐𝒅𝒆: 𝑯𝒐𝒍𝒍𝒚𝒔𝒃𝒆𝒔𝒕𝟏𝟎 #proteinbites #chocolatechipcookiedough #macrofriendlyrecipes #refinedsugarfree #dessertfirst #proteinrecipes #fitfoodhealth #glutenfreeeats #nobakecheesecake #nobakecookies #foodfreedom #eatrealfood #lowcarbsnacks #easyrecipes #healthfoodporn #f52community #ketofriendly #greekyogurt #cookiedough #feedfeedglutenfree #heathydesserts #dessertfortwo #probiotics #healthyfoodie #proteincookies #fitfoodporn
WHITE CHOCOLATE PROTEIN BLONDIES I’m always looking to try new foods so I was pretty excited when @earthchimp reached out to me! They’re protein tastes amazing but also offer probiotics, 4g of fiber from the plant based protein blend, and contains no added gums or sugar! You can find them here: https://amzn.to/3OD4nhq or 27HOLLYS for 27% off on Amazon! It also works great in baked goods 😉 see below for the recipe! 1 egg 170g Greek yogurt 45g sugar 45g brown sugar 30g date paste 1 tsp vanilla 60g vanilla protein powder (@earthchimp ) 60g oat flour 1 tsp baking powder 1/3 cup chocolate chips Combine wet ingredients and then add in dry ingredients until we’ll mixed. Bake in a 8x8 pan at 350F for 30 minutes. Let cool and enjoy! #earthchimp #theearthchimpchallenge #earthchimpfam #proteinbar #healthysnacks #healthydessert #plantbasedrecipes #blondies #proteindessert #4thofjulycookies #summertreats #proteinpacked #whitechocolate #gutfriendly #probiotics #guthealth #foodismedicine #guthealthcoach #dietitianeats #easyrecipes #4thofjuly #4thofjulyrecipes