Nutrition EducationRecipesSauces and Dressings

Homemade Cream of Chicken Soup

heartysmarty

I always used to cook with canned Cream of Chicken Soup. I never thought to question whether it was good for me. Finally, I looked at the label of ingredients and decided I could do better. I substitute this mix in every recipe I make; soups, gravies, casseroles, sauces, and more. It’s simple, and it takes just a few minutes to whip up. Canned vs. Homemade First, let me convince you that this version really is healthier than the can, because, honestly, none of us needs an extra step in our cooking unless it is absolutely necessary. So, here is

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Main DishRecipes

Hearty Mashed Potatoes with Veggie Gravy

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Sometimes, you just need to clean out the veggies in the fridge for dinner, and this dish does just that. This is a healthy twist to potatoes and gravy which can be served as a main dish. Use a double recipe of my Homemade Cream of Chicken Soup for the gravy base. Serve with my Apple and Bacon Spinach Salad to make it a complete meal. Mashed Potatoes with Hearty Vegetable Gravy A healthy twist to a classic comfort food. Mashed potatoes:8-10 Russet potatoes2 Tablespoons butter1 cup Greek Yogurtsalt and pepper to tasteVeggie Gravy:Recipe “Homemade Cream of Chicken Soup” (doubled)1-2

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Nutrition Education

Eating Healthy in College: Part 1

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Whether you live in a dorm on campus or an apartment off campus, learning to cook and feed yourself nutritious meals can be one of the hardest parts of the college experience. It doesn’t have to be this way, though. These are my tips for saving time, space, and money without sacrificing nutrition. Dinner Groups I encourage college students to team up with their roommates to form a dinner group. If you eat at the cafeteria for every meal, eat together. This prevents overeating out of loneliness or simply because no one seems to be watching, and it makes for

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About

The Stage Diet-My Story

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By the end of my senior year of high school, I had a spot waiting for me at Brigham Young University (BYU), but I needed a scholarship in order to pay the tuition. Unfortunately, my grades weren’t high enough for an academic scholarship, my vocal abilities were shy of a music scholarship, and my mad volleyball skills (*ahem*) were certainly not good enough for an athletic scholarship. Thus, in a random series of events, I found myself applying for the Miss Wyoming Scholarship Program. I had hopes of entering the state pageant and earning enough money to get through my

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Nutrition Education

Keto, Paleo, Atkins, and other Low-Carb Diets

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Carbohydrates are found in foods like breads and grains, starchy vegetables like potatoes and corn, and sugary foods like candy.  Fruits contain carbohydrate in the form of fructose. Dairy products contain carbohydrate in the form of lactose.  God blessed our Earth with plants and animals which provide essential carbohydrates for our health, and He wants us to eat them. However, in the last decade or so, there has been a wave of diets promising weight loss through limiting carbohydrates. Society has started to view the consumption of carbohydrate as a sinful indulgence. Why all the fuss about carbs?   The

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BreakfastRecipes

Hearty Whole Wheat Buttermilk Pancakes

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After almost 10 years of making my own pancake mix, I think it is safe to say, I have finally mastered it. These pancakes are so fluffy and moist, you won’t believe they are made out of 100% whole wheat flour, no eggs, and no oil. They are “hearty” and heart-healthy! Since I make these at least twice per week, it’s possible for me to have the first round of hot pancakes plated and ready to eat in less than 20 minutes. One of the secrets is: mise en place. That’s a French saying for “everything in it’s place.” Seriously,

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About

About Me

heartysmarty

Greetings from Utah! I’m Megan. With a degree in Dietetics from Brigham Young University and a passion for helping people have healthy food relationships, I consider myself a nutritional ally. There’s no eating right vs. eating wrong in the nutrition advice I give. Simply put, there is a place for every food in a healthy diet. However, this is my mantra: “A meal is never complete without a fresh fruit or vegetable!”  That being said, a lot of how I feel about food comes from my belief in God as the Creator of all things—particularly food. I believe we, as

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About

You Want to Be a Diah-what-A?

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As a sophomore in high school I took a health and wellness class. From that time forward I knew I wanted to study nutrition, and after discovering the field of Dietetics I found my niche. After high school, I took a de-tour before my college studies and served in the Miss America program. I spent a whole year traveling around the country and state as Miss Wyoming. In conversations, the topic of what I planned to study in college inevitably came up. When I answered, “Dietetics,” I usually got a confused expression as a reply. I was constantly explaining the

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