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The Keys to Nutrition in the Kitchen

I hope these recipes inspire and bring you joy in the kitchen.

appetizers, snacks, kids, dips, condiments Courtney Smith, MS, RD, LDN, CDCES appetizers, snacks, kids, dips, condiments Courtney Smith, MS, RD, LDN, CDCES

Peanut Butter Yogurt Dip

This super simple yet satisfying yogurt dip barely needs a recipe. With only four ingredients, you’ll find yourself making this a staple in your household for both kids and adults.

Use Greek yogurt with the peanut butter for a high protein dip to pair with the fruits of your choice. I recommend strawberries, apples, bananas, pineapple, or grapes.

This recipe makes a larger quantity to bring to a party or have on hand to eat with fruit for the week. This is a great dip to place in the center of a fruit plate at a party!

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Maple Spiced Honeynut Squash

Have you tried honeynut squash before? Honeynut is a winter squash varietal derived from butternut and buttercup. It’s sweeter and about half the size of the typical butternut squash. The peel is edible which saves a lot of time and work.

This would make an easy side for Thanksgiving! It’s easy enough to spice up a weeknight meal as well!

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dinner, entree, vegan, thanksgiving, fall, seasonal, vegetarian, plant based Courtney Smith, MS, RD, LDN, CDCES dinner, entree, vegan, thanksgiving, fall, seasonal, vegetarian, plant based Courtney Smith, MS, RD, LDN, CDCES

Stuffed Delicata Squash

Are you looking for a plant-based entree for Thanksgiving? Look no further than this stuffed delicata squash with tofu! This dish is vegan and can also be served as a side if you like! If you can’t find delicata squash at the store, you could use another hard (winter) squash such as acorn, butternut, or honeynut as well!

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breakfast, brunch, thanksgiving, dessert, vegetarian, snacks, fall, apples Courtney Smith, MS, RD, LDN, CDCES breakfast, brunch, thanksgiving, dessert, vegetarian, snacks, fall, apples Courtney Smith, MS, RD, LDN, CDCES

Everything but the Apple Pie

Do you love apple pie and wish you could have it year round?

Well, that’s how I feel and led to the creation of this post. This is way easier than making apple pie. I never really understood the saying “easier as pie”. Whoever originally said that must have been using a pre-made pie crust.

You could certainly omit the brown sugar to make this healthier, but the whole idea is to simulate apple pie!

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breakfast, snack, dessert, pudding, chia seeds, vegan, vegetarian, make ahead, to go Courtney Smith, MS, RD, LDN, CDCES breakfast, snack, dessert, pudding, chia seeds, vegan, vegetarian, make ahead, to go Courtney Smith, MS, RD, LDN, CDCES

Chocolate Chia Pudding + Variations

This make-ahead chia pudding hits the spot when you are needing a chocolate fix. The variations are endless here. My personal favorite is chocolate raspberry. This pudding is so versatile and can used as a dessert, snack, or breakfast. To save time, I recommend you set up three or four mason jars to make enough for the week!

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Courtney Smith, MS, RD, LDN, CDCES Courtney Smith, MS, RD, LDN, CDCES

Egg Muffins

Looking for a savory make ahead breakfast? Enter egg muffin cups!

You could enjoy it like an Egg McMuffin or open faced like I have here with an egg muffin on each side.

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