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Welcome

Hi, it’s Vicki here. Want to nourish your total body with real food first? You’re in the right place. Welcome to my blog and into my kitchen.

Recent Posts

Easy Roasted Garlic Hummus
Turkey Meatball Recipe
Healthy Peanut Butter Blossom Cookies
Slow Cooker Veggie Frittata
Tofu Shawarma with Beet Carrot Yogurt Sauce

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vsrnutrition

Do you have a daily salad habit? 🥗 I am all a

Do you have a daily salad habit? 🥗

I am all about whipping up colorful salads to enjoy the produce of the season. This one couldn’t be simpler. ✨

𝗧𝗼𝗺𝗮𝘁𝗼 𝗕𝗮𝘀𝗶𝗹 𝗕𝘂𝗿𝗿𝗮𝘁𝗮 𝗖𝗮𝗽𝗿𝗲𝘀𝗲
2 - 3 medium tomatoes, sliced
A small bunch of fresh basil
2 ounces Burrata cheese
2 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
Pinch of salt and black pepper

Place tomatoes on a large plate. Nestle basil leaves in between slices and top with a ball of cheese. Quarter the cheese and open to expose the creamy center. Drizzle with oil and vinegar. Sprinkle with salt and pepper. Serve with a crusty bread. Enjoy! 🍅🌿❤️

#saladhabit #salads #saladsofinstagram #dietitiansofinstagram #culinarynutritionist #caprese #burratacheese #recipeshare #homemade #dairygood @midwestdairy #tomatoes #basil #herbsforhealth #haveaplantwithdairy @fruitsandveggies

Is seafood on your menu this week? 🐠 I am alwa

Is seafood on your menu this week? 🐠

I am always singing the praises of fish like salmon. Jam-packed with omega-3 fats, which are good for your heart, brain and cell health. Plus, you get high quality protein in this beautiful fish. 💕

Big shout out to my favorite sustainable salmon @superiorfreshfarm — it’s a state-of-the-art regenerative aquaponic and aquaculture farm. (Chicago friends, you can get their salmon at @marianosmarket .)

Try my easy and tasty recipe:

𝗖𝗲𝗱𝗮𝗿 𝗣𝗹𝗮𝗻𝗸 𝗦𝗮𝗹𝗺𝗼𝗻
1 cedar plank, soaked in water for 15 - 30 minutes.
2 lb salmon filet
Marinade:
1/4 c. low-sodium soy sauce
1/4 c. lemon juice 🍋
1 Tbsp. sesame oil
1 Tbsp. honey 🍯 or pure maple syrup
1 tsp. ground ginger
1/2 tsp Sriracha 🌶️

Preheat grill or oven to 400 F.

In a small bowl, whisk together all marinade ingredients. Pour over salmon and let marinade for 15 - 30 minutes.

Place salmon on cedar plank and put on grill or in the oven for 13 — 15 minutes. Remove when flakes with a fork or internal temp reaches 145 F.

Enjoy! 🌷

Please feel free to share and/or save this post for later!

#seafood2xwk #eatseafoodamerica #salmon #sustainableseafood #superiorfreshfarms #homecooked #recipeshare #totalbodydiet #totalbodywellness #dietitiansofinstagram @eatright_pro

Have a cold? 🤧 Contrary to popular belief, you

Have a cold? 🤧

Contrary to popular belief, you don’t have to starve a cold. This is the time to focus on healing foods jam-packed with poweful immune supportive antioxidants, gut healthy fiber and plenty of water and electrolytes to hydrate your cells. ✨

Check out my latest recipe roundup in @tasteofhome and discover which foods can help get you on the road to a speedy recovery. 🥦🫐🍊🍎

What foods do you eat when you’re under the weather?

[Check out the article link in my bio.]

#linktreeinbio #healingfoods #healing #lifestylemedicine #cold #coldremedies #dietitiansofinstagram #eatrightpro #writer #haveaplant #foodwriter #nutritionist #reciperoundup #recipes #culinarynutritionist

These gray days have me craving comfort food. 🥘

These gray days have me craving comfort food. 🥘 How about you?

Here’s a simple and satisfying time-saving meal that’s sure to be a crowd-pleaser! 💕

𝗘𝗮𝘀𝘆 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗣𝗮𝗿𝗺𝗲𝘀𝗮𝗻
2 lbs. skinless chicken breast
1/4 cup extra virgin olive oil
1 cup coconut flour
Pinch of salt and pepper
@chosenfoods Avocado oil spray
2 cups tomato sauce
1 cup shredded part-skim mozzarella cheese

Preheat oven to 350 F. Dredge chicken breast in EVOO, flour seasoned with salt and pepper; place in an oil-sprayed skillet to brown. Assemble in an oven-safe baking dish, top with sauce and cheese. Place in the oven, uncovered, for about 30 minutes or until internal temp of chicken reaches 165 F.

Enjoy with your favorite salad! 🍅 🌱🍅🌱🍅🌱🍅🌱

#chickenparmesan #chickendinners @chickencheck.in @tomatowellness #tomatosauce #comfortfood #wintermeals #easymeals #simplerecipes #recipeshare #lifestyle #homecooked #foodismedicine #dietitiansofinstagram @eatright_pro #avocadooil

It’s hard to believe we are half-way through Jan

It’s hard to believe we are half-way through January, right? It’s time to shed some old skin…

As you know, living well is a mindset. So, let’s make a shift in how you prioritize your health everyday. I encourage you to let go of the “perfect” place or person you need to be and open yourself up to experimenting with different veggies 🥕 🥦 and fruits 🍉 🍎, whole grains 🌾, fats 🥑 🥜 and proteins 🐠. Move more and differently in the world, laugh and sing 🎤 out loud, and allow your mind to open up to nourishing possibilities. ✨

“I dwell in possibility.” — Emily Dickinson

How are you dwelling in nourishing possibilities today?

#weekendvibes #weekendinspo #wellness #mindset #lifestyle #healthylifestyle #lifestylemedicine #nourishingnotes #nourishingnotespodcast #reels #inspirationalquotes #dietitiansofinstagram #nutritionist #writer #eatrightpro

Happy cooking (and eating) in 2023! 🥳 Good h

Happy cooking (and eating) in 2023! 🥳

Good health starts in the kitchen. 🧑‍🍳 As we move forward into another year, let’s reflect on the nourishing food and time with family and friends that make living fun! 🤩

Keep in mind:
🌱planning creates purpose 🌱keep meals simple and balanced
🌱 focus on plant foods first
🌱 quality of calories counts
🌱 savor your food and eat slowly

I encourage you to create a new eating vision for yourself in the new year. I am here to help! Thanks for the follow. 💕

#newyear #2023 #cooking #healthgoals #goals #lifestylechange #dietitansofinstagram #nutritionist #reels #reelsinstagram #vsrnutrition

What a MAGICAL wedding! Congrats to Viv & Paul. We

What a MAGICAL wedding! Congrats to Viv & Paul. We wish you a lifetime of happiness! ❤️✨🥂❤️✨🥂❤️

#sisters #sistersarethebest #awesomewedding #familytime @landsendcatering

Whipping up some tasty dark chocolate cups with po

Whipping up some tasty dark chocolate cups with pomegranate juice-sweetened pumpkin for a great cause: @diversifydietetics. ❤️🧡

Savor the health bennies of @pomwonderful 100% Pomegranate Juice with its powerful antioxidant 👊🏼 defenses. It has 4x the antioxidants as green tea and you can cook with it, too — research shows their antioxidant levels remain stable even after simmering for two hours! 👍 So glaze your veggies, braise your turkey or drizzle a tasty syrup over your sweet potatoes made with pomegranate juice. The POM possibilities are endless!

𝗣𝘂𝗺𝗽𝗸𝗶𝗻 𝗣𝗼𝗺𝗲𝗴𝗿𝗮𝗻𝗮𝘁𝗲 𝗗𝗮𝗿𝗸 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗖𝘂𝗽𝘀

Simply mix together a cup of unsweetened pumpkin purée with 1/2 cup POM pomegranate juice. Stir in a teaspoon of each ground cinnamon, nutmeg and ginger.

Melt 1 cup dark chocolate chips in the microwave for one minute or on the stove top over medium heat. Stir and fill a mini muffin tin with a small dollop of chocolate. Using a small cookie scoop or spoon add pumpkin-POM mixture. Cover each with another dollop of chocolate. Place in the freezer for at least an hour. Pop out one as desired and enjoy!

Join me in the #POMCookOff — until Nov 20. For every entry, $100 goes to Diversify Dietetics, a nonprofit helping students of color enter the nutrition profession. Plus, you will be entered to win a Le Creuset 5-piece heritage bakeware set! 🍁🎁

Happy cooking with POM! ❤️

#diversifydietetics #POMWonderful #Antioxidants #HealthyRecipes #HolidayRecipes #FundTheFuture #Contest

Happy Halloween! 🦇🕷💀👻 Looking for a s

Happy Halloween! 🦇🕷💀👻

Looking for a simple festive Halloween treat? 🍬

Try my 𝗦𝗽𝗶𝗰𝘆 𝗗𝗮𝗿𝗸 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗣𝗼𝗽𝗰𝗼𝗿𝗻.

Avocado oil spray (I love @chosenfoods)
1/2 cup popping corn
1/2 cup dark chocolate chips
1/2 tsp sea salt
1/2 tsp cinnamon
1/2 tsp cayenne pepper

Spray deep skillet with oil. Add popcorn 🍿and heat over high heat. Move the skillet over the burner to avoid burning the popcorn. Remove from heat when all kernels are popped.

Melt chocolate in microwave for one minute. Stir to smooth.

Combine salt, pepper and cinnamon on a small bowl. Sprinkle onto popcorn and toss. Drizzle on melted chocolate. Toss to coat well. Put in a festive bowl and enjoy! 🦇🍿💀🍿

What festive treats are you whipping up today?

#halloween #halloweenfood #treats #festive #popcorn #simplerecipe #darkchocolate #chocolatepopcorn #wholegrains #fiber #fiberfilled #plantbased #dietitiansofinstagram @eatrightpro #nourishing #recipeshare

Who doesn’t love pumpkin season? 🎃 What’s

Who doesn’t love pumpkin season? 🎃

What’s not to love — as pumpkin is loaded with fiber, beta carotene (vitamin A) and oodles of potassium and magnesium. Let’s throw some pumpkin spice goodness into these lasagna roll ups. It’s super simple to make, too!

𝗣𝘂𝗺𝗽𝗸𝗶𝗻 𝗦𝗽𝗶𝗰𝗲 𝗟𝗮𝘀𝗮𝗴𝗻𝗮 𝗥𝗼𝗹𝗹 𝗨𝗽𝘀
1 package whole wheat lasagna noodles 🌾
15 ounces part-skim ricotta cheese 🧀
Pumpkin Spice Butter (15-ounce can pumpkin purée, 6 pitted prunes, 1 tsp. pumpkin pie spice blend puréed together) 🎃
1 whole egg 🥚
2 sprigs fresh thyme 🌿
Pinch salt and black pepper
2 cup shredded mozzarella cheese
2-14.5 oz cans tomato sauce 🥫

Make the noodles according the package. Strain and set aside to cool.

Preheat oven to 350 degrees F.

Whip together ricotta, pumpkin spice butter ingredients, 1 cup of mozzarella cheese, thyme, salt and pepper.

Spread about one heaping tablespoon of ricotta pumpkin mixture on each noodle and roll. Repeat until all are filled.

Spread sauce on the bottom of a lasagna dish. Add rolls, top with sauce and remaining cup of cheese. Put in the oven for 30 minutes. Remove and allow to cool for a few minutes before serving. Enjoy! 🍁🍂

What dishes do you pumpkin spice in the fall?

#pumkpinspice #pumpkin #pumpkinseason #lasagnarolls #lasagna #haveaplant @fruitsandveggies #haveaplantwithdairy @tomatowellness #fallfoods #eatrightpro #lifestylenutrition #foodismedicine #vsrnutrition #dietitiansofinstagram

Gotta love acorn squash season! 🍁❤️🍁 It

Gotta love acorn squash season! 🍁❤️🍁

It brings my joy to cut into a squash and roast it to a golden brown. It’s so festive! 🍁🍂🍁

𝗛𝗼𝗻𝗲𝘆 𝗥𝗶𝗰𝗼𝘁𝘁𝗮 𝗦𝘁𝘂𝗳𝗳𝗲𝗱 𝗔𝗰𝗼𝗿𝗻 𝗦𝗾𝘂𝗮𝘀𝗵

1 large acorn squash, cut in half and seeds removed
1 Tbsp EVOO
Pinch of sea salt
2 tsp honey
1 tsp nutmeg

Preheat oven to 400 degrees F.

Drizzle squash with oil, a teaspoon of honey, 1/2 tsp of nutmeg and salt. Cover with tinfoil and put in the oven. Cook for 30 - 45 minutes. Remove foil and allow to cook for 5 more minutes to brown.

In a small bowl mix ricotta cheese with remaining honey and nutmeg. Dollop equal amounts of cheese mixture into each half of the squash. Serve immediately. Enjoy! ✨

How do you like your acorn squash? Pls drop a comment below. 👇

#reels #haveaplant #squash #acornsquash @fruitsandveggies #fallfoods #dietitiansofinstagram #ricottacheese #dairygood #haveaplantwithdairy #fallspices #nourishingnotes #lifestyle #lifestylemedicine

Enjoying the soybean harvest in North Dakota! 🌱

Enjoying the soybean harvest in North Dakota! 🌱Such fun to see the mighty soybean transform from farm to table. TY @ndsoybean 💚#ndsoydelishfarmtour22 #harvest22 #haveaplant

Let’s make lasagna! 🥫 When the weather start

Let’s make lasagna! 🥫

When the weather starts to turn cooler, I crave yummy, comfy foods. Lasagna is one of my favorite comfort foods. The good news is you can layer in a bevy of veggies into this classic dish. 🍅🥦🫑🧄🧅

𝗦𝗶𝗺𝗽𝗹𝗲 𝗟𝗮𝘀𝗮𝗴𝗻𝗮
2 Tbsp extra virgin olive oil
1 lb. lean ground turkey
1 Tbsp dried oregano
1 Tbsp dried basil 🌿
2 15-oz. cans diced tomatoes
1/2 cup tomato sauce
1 15-oz. part-skim ricotta cheese
2 cups grated part-skim mozzarella cheese
1 cup grated Parmesan cheese
2 eggs, beaten
Pinch of salt and pepper
1 package oven-ready lasagna noodles

Preheat oven to 350 degrees F.

Put oil in a skillet over medium heat. Add garlic and sauté for a few seconds. Add turkey and cook until browned. Stir in oregano and basil. Pour in tomatoes and sauce. Bring to a simmer and cook through for 10 minutes.

In a medium bowl, add ricotta cheese and stir in eggs. Add in 1 cup of mozzarella cheese and Parmesan cheese. Mix together until blended well. Add salt and pepper.

In a lasagna dish (@emile_henry 😉), spoon in a bottom layer of tomato sauce, top with a layer of noodles, spread with cheese mixture, top with sauce, and then noodles and cheese; repeat until layered to the top of the dish. Sprinkle with remaining cup of mozzarella cheese.

Put lasagna in the oven, cover and cook for 30 minutes. Remove cover and cook for 10 minutes to melt and brown cheese on top. Remove from oven and allow to cook for 10 minutes before serving.

Enjoy! 🍅❤️🍅

What are your favorite lasagna fillings?

#lasagna #reels #reelsinstagram #lasagnanight #simplerecipes #recipeshare #dairygood @midwestdairy #tomato @tomatowellness #cheese #homecooked #homemade #dietitiansofinstagram #eatrightpro

Hearts of Palm Pasta ❤️ I am having fun playi

Hearts of Palm Pasta ❤️

I am having fun playing with these voodles from @traderjoes! The beauty of this veggie pasta is that it takes on the flavor of whatever you dress it with. 🧄

𝗛𝗲𝗮𝗿𝘁𝘀 𝗼𝗳 𝗣𝗮𝗹𝗺 𝗣𝗮𝘀𝘁𝗮 𝘄𝗶𝘁𝗵 𝗣𝗮𝗿𝗺𝗲𝘀𝗮𝗻 𝗮𝗻𝗱 𝗣𝗲𝗮𝘀
Avocado oil spray 🥑
2 cloves of garlic, chopped 🧄
1-9 oz. package Hearts of Palm Pasta
1 cup frozen peas
1 Tbsp extra virgin olive oil
1/4 cup grated Parmesan cheese
Pinch of salt and black pepper
1/4 large lemon, freshly squeezed (optional) 🍋

Spray a large skillet (❤️ @tfalusa) with avocado oil. Put over medium-high heat. Add garlic and sauté for a minute. Toss in pasta and heat for a few minutes; add peas, cover and cook for a few minutes. Stir in EVOO and grated Parmesan cheese. Sprinkle in salt and pepper; spritz in lemon juice, if desired. Serve immediately. Enjoy! ✨

#heartsofpalmpasta #voodles #vegetablepasta #skillet #haveaplant @fruitsandveggies #culinarynutrition #nutritionist @eatrightpro #eatrightpro #dietitiansofinstagram #reels #reelsinstagram

Hey, there! Looking for a simple one-skillet meal

Hey, there! Looking for a simple one-skillet meal?

Try my 𝗦𝗵𝗿𝗶𝗺𝗽 & 𝗕𝗿𝗼𝗰𝗰𝗼𝗹𝗶 𝗦𝗸𝗶𝗹𝗹𝗲𝘁!

All you need is:
1 lb raw large shrimp, peeled and deveined 🍤
1 large broccoli crown, cut into florets 🥦
Spritz of extra-virgin olive oil
2 Tbsp @traderjoes Za’atar seasoning blend 🌱
Freshly squeezed juice from 1/2 large lemon 🍋
Pinch of salt, if desired 🧂

Thaw frozen shrimp under cold running water or in the refrigerator overnight. Place in a bowl and sprinkle with the seasoning blend, toss to coat.

Spray large skillet with oil and put over medium heat. Add broccoli and cover to steam.

When broccoli is bright green, add shrimp, cover skillet and cook for 5 - 7 minutes. Stirring intermittently. When shrimp is pink and fully cooked through, remove from heat. Serve over angel hair pasta or rice. Enjoy!

What’s your favorite one-skillet meal?

#shrimp #skilletmeals #skillet @tfalusa #simplerecipes #recipeshare #recipevideo #reels #reelsinstagram #vsrnutritiontoday #haveaplant @fruitsandveggies #seafood2xwk @seafood4health

Gotta love fermented foods! Today, I am singing t

Gotta love fermented foods!

Today, I am singing the praises of sauerkraut. Let’s toss it in a grain bowl with lean turkey breast with a creamy yogurt-based dressing for a Reuben-like taste! 😋

Do you know? Fermented foods are great for:
• gut health
• immune support
• fending off inflammation

Try some fermented foods today! ✨✨✨

#fermentedfoods #guthealth #antiinflammatoryfood #immunesupport #foodfun #probiotics #eatrightpro #haveaplant @fruitsandveggies

Have leftover grilled chicken? Let’s make a sala

Have leftover grilled chicken? Let’s make a salad! 🥗

Salads are my go-to for leftover chicken, salmon or tofu. I encourage you to get creative with what’s in your salad bowl!

𝗚𝗿𝗶𝗹𝗹𝗲𝗱 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 𝗦𝗮𝗹𝗮𝗱
To make 2 salads, simply fill a large bowl bowl with 2 to 3 cups of leafy greens, toss in 5 - 6 ounces grilled chicken breast or thighs, add chopped cherry tomatoes, avocado, 1/2 cup chickpeas, 3 - 4 marinated artichokes (+ a drizzle of the marinade for dressing); sprinkle with feta cheese and hemp seeds. Toss together and enjoy! 🥗

What are your favorite salad mix-ins?

#salads #saladsofinstagram #simplerecipes #recipeshare #leftovers @chickencheck.in #grilledchicken #haveaplant @fruitsandveggies #eatrightpro #mediardn #nutritionist #writer #momlife

Honestly, who knew a bakery salesman and a dietiti

Honestly, who knew a bakery salesman and a dietitian could make it work? 😂 Well, 19 years later — after many highways, waterways and ski hills later, here we are. It continues to be a fun journey filled with real moments that make the memories even more sacred. Happy ✨ Golden ✨ Anniversary, @scottretelny! 💋

Hey, banana 🍌 lovers… I’ve got a tip for y

Hey, banana 🍌 lovers…

I’ve got a tip for you….

Remove the peel prior to freezing your bananas and they are ready to go at a moment’s notice for smoothies, quick breads, muffins and frozen banana ice cream.🍦

Let’s whip up a 𝗣𝗲𝗰𝗮𝗻 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗖𝗵𝗶𝗽 𝗕𝗮𝗻𝗮𝗻𝗮 𝗕𝗿𝗲𝗮𝗱.

3 ripe bananas, mashed
1/3 cup unsalted butter, melted
1/2 tsp baking soda
1 egg, whipped
1 tsp vanilla
1 tsp cinnamon
1/2 cup granulated sugar or coconut sugar
1 1/2 cup white whole wheat flour
1/2 cup pecans, chopped
1/2 cup dark chocolate chips

Preheat oven to 350 degrees F.

Combine all ingredients in a mixing bowl. Spoon into a greased loaf pan. Bake for 45 minutes. Remove when an inserted toothpick comes out clean. Cool for 10 minutes — pop out of pan. Enjoy! 🍌❤️🍌
*recipe adapted from @simplyrecipes.

What mix-ins do you add to your banana bread?

#banana #bananabread #quickbread #recipeshare #nutritionist #culinarynutritionist #eatrightpro #dietitiansofinstagram #rdn #haveaplant @fruitsandveggies #vsrnutritiontoday #pecans #chocolate #lifestylenutrition

Looking for an easy and nourishing sip by the wate

Looking for an easy and nourishing sip by the water?🍹

𝗚𝗶𝗻𝗴𝗲𝗿𝘆 𝗣𝗼𝗺𝗲𝗴𝗿𝗮𝗻𝗮𝘁𝗲 𝗠𝗼𝗷𝗶𝘁𝗼 𝗠𝗼𝗰𝗸𝘁𝗮𝗶𝗹

In a tall glass, add ice, 1 c. pomegranate juice + 1 c. sparkling water + 1/2 freshly squeezed lime + 1 tsp grated ginger root + a couple of mint leaves. Stir together and enjoy!

Did you know that 100% pomegranate juice has 4x the antioxidants (on average) of green tea? 🙌

#nationalpolyphenolday #polyphenolday #polyphenolday2022 @pomwonderful #mocktails #vsrnutritiontoday #freesamples

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