Nutrition Education

February Masterclass Open to Public

Megan

To answer your many pleas for help in one of the most impactful areas of motherhood, I am excited to teach the masterclass, "Feeding Children: How to Raise Intuitive Eaters." I will show you practical applications for teaching your child to become a confident eater. You will leave with tools for facing common scenarios like what to do when your child eats too little (or too much) without hurting their ability to self-regulate their hunger and fullness cues. Details: Wednesday, February 28th at Noon MST. Online via Zoom 60 minutes long Includes time for Q&A Replay included (So, it's ok

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CasserolesGluten-FreeMain DishMeals for OneRecipes

Beef and Creamed Peas and Potatoes Skillet

Megan

Beef and Creamed Peas and Potatoes 1/2 pound Ground Beef1/2 Cup Onions (minced)2 medium Russet Potatoes (3 cups chopped)3/4 cup milk1 Cup Frozen Peas1/2 teaspoon salt1/4 teaspoon ground pepper In an 8-9 inch skillet, brown the ground beef with the onions at medium-high heat.Meanwhile, wash and poke holes in the potatoes. Microwave for 2 minutes and then turn them over. Microwave for 2 minutes and turn again. Repeat this until the potatoes are cooked yet still formed, about 6 minutes total.When cool enough to handle, peel the skin off the potatoes, and cut them into bite-sized cubes. Reserve 1/2 cup

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Nutrition Education

Body Positive and Food Neutral Conversation Starters (Holiday Version)

Megan

I hugged my niece for the first time in months and quipped, "Look how much you've grown!" It was so easy for my first comment to be something about her body. Wouldn't it have been just as easy to say, "It is so wonderful to see you again!" There are about a jillion more exciting things to talk about than bodies and diets. Yet it is so easy to do. If you are like me and you want to do better, this list of 20 conversation starters is for you! Once you have said your pleasantries at your next Holiday

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Appetizers/ DipsMain DishMeals for OneRecipes

Lemon Salmon Cakes

Megan

Lemon Panko Salmon cakes with dill yogurt sauce. Lemon Salmon Cakes 24 ounces salmon (cooked)2 cups panko2 large eggs2 teaspoons soy sauce2 teaspoons lemon juice1/2 cup yellow onion (minced)Yogurt Dill Sauce2 Cup Greek Yogurt1/4 Cup Green Onions chopped3 Tablespoons Dry Ranch Dressing Mix Salmon CakesHeat an electric griddle to 400 degrees. Combine all ingredients for salmon cakes.Form the cake mixture into a ball just larger than a golf ball. Press onto the hot skillet.Grill for 5 minutes on one side or until the cake is bound enough to flip. Cook another 3 to 5 minutes on the other side or

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Gluten-FreeMain DishSlow Cooker and Instant Pot

Quick and Easy Instant Pot Barbecue Chicken

Megan

Quick and Easy Instant Pot Barbecue Chicken 2 pounds chicken breasts (frozen)15 ounces pineapple tidbits1/2 cup pineapple juice ((reserved from can))1 cup barbecue sauce2 tablespoons dehydrated onionsRice2 cups rice (jasmine)4 cups water Place frozen chicken breasts at the bottom of the instant pot.Add pineapple, juice, barbecue sauce, and dehydrated onions. Turn chicken to coat.Secure the lid and pressure cook the chicken for 25 minutes.Let the pressure naturally release for 10 minutes if you can.Chop the chicken with a metal spatula and serve atop rice.RiceIn a pot with a lid, combine rice and water. Bring to a boil. Reduce heat to

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Appetizers/ DipsGluten-FreeTreats

Heath Bar Cream Cheese Dip and Sliced Apples

Megan

Heath Bar Cream Cheese Dip with Apple Slices 24 ounces Cream Cheese3/4 cup brown sugar1 1/2 cups Heath Bar (chopped)1 cup chopped pecans (optional)Apples12 large apples (cored and sliced)1 tablespoon lemon juice With an electric mixer, beat cream cheese and brown sugar together until smooth.Top with chopped Heath Bar and pecans (optional)Slice apples. Drrzzle and gently toss with lemon juice. My favorite apple varieties to use with this dip are Cosmic Crisp, Gala, Granny Smith, or Pink Lady.  You can also use pineapple juice to prevent the apples from browning too quickly. Appetizer, Dessert, Snackapple dip, cream cheese dip, heath

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Main DishMeals for OneSandwiches & Wraps

Hearty Tuna Melts

Megan

Hearty Tuna Melt 12 slices whole wheat bread2 tbsp butter6 oz. sharp cheddar cheese (sliced)10 oz. Canned Tuna in water1/2 Cup Greek Yogurt plain (unsweetened)1/2 Cup Real Mayonnaise2 Cups celery chopped1 1/2 cups Red Bell Pepper (chopped)1/2 cup Dill pickles (chopped)2 Tablespoons fresh parsley minced2 Tablespoons green onions chopped Preheat a countertop griddle or stovetop skillet to 350 degrees, or medium-high heat.Mix the tuna salad ingredients in a large bowl. Set aside.Spread butter on one side of the bread and set it face down, onto the hot griddle.Place sliced cheese on the bread and top with about 1/3 cup of

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Baked GoodsBreakfastRecipes

Hearty Pumpkin Chocolate Chip Muffins

Megan

Everything you've ever wanted in a hearty muffin. These are moist, flavorful, delicious! When they are baking, your kitchen will fill with the aroma of Autumn. Enjoy! Hearty Pumpkin Chocolate Chip Muffins Dry Ingredients2 3/4 cup whole wheat flour1 tablespoon pumpkin pie spice2 teaspoons baking powder1 teaspoon baking soda1/2 teaspoon saltWet Ingredients15 ounces pumpkin puree1 cup applesauce1 cup plain greek yogurt2 large eggs1/2 cup honey1 teaspoon vanilla3/4 cup semisweet chocolate chips (mini)1 cup pecans (chopped) Preheat the oven to 350 degrees and prepare 2 muffin tins with cups, grease, or silicone.In a large bowl, whisk together all dry ingredients.In a

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Nutrition Education

Megan Andersen Nutrition Consulting

Megan

With a BS in Dietetics and a foundation in Intuitive Eating, I work with women who are through with restrictive dieting and ready to make peace with food. Fill out this inquiry form and I will set up a free 20-minute Zoom call to see if we are a good fit for each other. Inquiry Form

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Meal Plans

Weekly Meal Plan: September 18-24

Megan

Dinner Ideas for this week: Monday Quinoa Lasagna Garlic Sauteed Vegetables Tuesday Macho Nachos Vegetable Kabobs (or Sheet Pan Roasted Vegetables) Wednesday Creamy Butternut Mac and Cheese Garlic and Butter Green Beans Thursday Slow Cooker Thai Peanut Chicken Mango Berry Salad with poppyseed Dressing Friday Whole Wheat Pizzas Cut Veggies and Semi-homemade Ranch Dressing Saturday Whole Wheat Pumpkin Pancakes Raspberry Peach Banana smoothie Sunday Mel's Kitchen Cafe BBQ Pulled Pork Sandwiches Quick and Easy Homemade Dinner Rolls Serve with Bagged Coleslaw Peach Crisp a la Mode

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