Dawn-homepageThe Nutrition WOW mission: Spread simple yet powerful inspiration for a healthier & happier you.

Take a look around this site for ideas on how to eat right & feel awesome! We believe when you treat yo'self well you will be the healthiest & happiest person you know!

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Get in my belly: Slow cooker oats.

speedy oats

Let’s talk Steel Cut Oats. They are whole oats that have been cut into thirds by steel blades (hence the name).

Pro: They have an awesome chewy texture.
Con: They take 30 mins to cook on the stove top.
Fix: Make these babies in a slow cooker while you sleep!

Oats are magical. They contain a special fiber, called beta-glucan, that may improve immune function & lower cholesterol. Not to mention oats fill you up so you have better appetite control all day. Now that is something to wake up for!

Make this week: Slow Cooker Steel Cut Oats
   – 4 cups water
   – 1 cup steel cut oats
   – Pinch of sea salt
Add ingredients to slow cooker & cook on LOW for 7-8 hours.

Makes 4 servings. Top w/ splash of coconut milk, cinnamon, chopped fruit & nuts. Keep extras in the fridge for up to 5 days or freeze in single-serve containers to just heat & eat on even your busiest mornings. Keeps up to 3 months in freezer.

Yes! Eat them raw!

sproutbowl

Sure, roasting vegetables makes them tender & sweet, but sometimes I just don’t have the 30-60 mins of patience it takes to let the oven works its magic.
 
There is an easier & faster way to get your winter-veggie on. Enjoy them raw. Really!

3 ways to enjoy veggies in the raw:
– Shred. Make a Shredded Brussels Sprout Salad. #bestsaladever #justmakeit
– Peel. Use veggie peeler to make ribbons of raw butternut squash & throw in hot pasta dishes.
– Slice. Thinly slice raw beets & toss into salads (It’s best to use a mandoline for this. If you’re a veggie lover & don’t have one, it’s worth the investment.)

When you do have time to roast, here’s how:
1. Pre-heat to 425 F.
2. Cut veggies into similar-sized pieces so they cook at the same rate.
3. In a large bowl, toss veggies w/ oil, sea salt & pepper. About 1 tsp oil per 2 cups veggies.
4. Pour veggies onto a parchment paper lined baking sheet & pop into oven for 30-40 minutes, until edges start to brown. Flip veggies half way through. 
5. Enjoy immediately or refrigerate for up to 3 days.
PS: You’ve got to try these roasted Parsnip Fries!

Skinny greens.

skinnykale

Yeah, yeah. You’ve heard it a million times: Eat leafy greens. Well, if you need some serious motivation to stock up & gobble down your daily greens let me tell you about a new study… 

Researchers found that women who supplemented their daily diets w/ 5g of green-plant cell membrane (about 2 cups raw leafy greens) lost 30% MORE weight in 12 weeks than people who didn’t get those greens. Although the study used a supplement, getting your greens through food is tastier & more filling.

My #1 secret to eating more greens:
Buy them & keep them eye-level in the fridge. 
Believe me, when they are staring at you each time you open the fridge you feel the pressure to eat them before they spoil.

Learn your leafys:
Love these guides from our friends at Epicurious:
– Visual guide to 14 salad greens
– Visual guide to 10 cooking greens

Need creative green-spiration, try these:
– Green smoothie for breakfast. 5 ideas HERE.
– Green kale burger.
– Green chips w/ sandwiches.
– Green wrap burritos.
– Green base. Read THIS popular past WOW.

Snack on 101 seeds.

pumpkin pepita

Sure the flesh of the pumpkin is getting lots of glory right now…but don’t forget the superfood seeds inside!

A hearty portion size of 101 pumpkin seeds is just 150 calories and has 6g of fiber + 6g of protein. Another bonus: Pumpkin seeds contain immune boosting zinc & anxiety taming tryptophan.

Things to know:
– Roasting your own is easy! Pull them out of a pumpkin, clean, pat dry, mist w/ cooking spray, season & bake at 325F for 18-20 mins (stir halfway through) until golden.
-“Pepitas” are the green kernel within the edible white pumpkin seed shell. Find them in the bulk section of your supermarket. I love these.
– 101 seeds = 1/2 cup white inshell seeds or 1/4 cup green pepitas.

Fav ways to enjoy pumpkin seeds/pepitas:
1. Baked sweet w/ nutmeg & cinnamon
2. Baked savory w/ chili powder
3. Added to salads in place of croutons
4. Added to soups as garnish
5. Mixed into homemade seed crackers (recipe here)

What a smart app!

phone apps

Phone apps can help us take healthy living up a notch.

Apps like calorie counters & step trackers collect data. Retroactive. Other apps can actually inspire & promote real change. Here are my current favs:

1) Songza. Awesome playlists to motivate a workout or set a fun mood for cooking. (Free)
2) Don’t Break The Chain. Choose a goal & this app helps you stay focused on daily action. (Free)
3) Anylist. Super easy way to create shopping lists & organize recipes. (Free)

Hello chipotles in adobo!

adobo

What they are: 
Chipotles are dried, smoked jalapeños. Adobo is a tangy, slightly sweet red sauce. When they are combined in a can, they become a versatile pantry staple.

How to use: 
Honey Chipotle Salmon: Puree w/ honey & brush on salmon.
Chipotle Black Bean Tacos: Puree w/ black beans for a taco filling or dip.
Creamy Chipotle Dressing: Puree w/ plain 2% greek yogurt & toss w/ chopped romaine & sliced red onion.
Easy Chipotle Condiments: Chop & mix w/ ketchup, mustard or BBQ sauce.
Chipotle Butternut Squash Soup: This is a fall-weather must try. Get the easy, vegan, GF recipe HERE!

How to store extras: 
Fridge: Place in covered container (not can) for up to 1 month.
Freezer: Chop & freeze in 1 T piles. Transfer frozen piles to small container for up to 3 months.