Posts by Amelia Frost
Roasted Salmon With Mandarin Salsa
Salmon is such a great source of healthy fats like omega-3’s. When tomato salsa seems a little too boring, try this mandarin orange salsa, which is in season during the winter. The sweet, tart fruit is juicy and colorful and provides the perfect topper for a savory salmon fillet. Pair with your favorite whole grain…
Read MoreBeans & Lentils for Beginners: A Starter Guide to Using Legumes for Affordable Protein and Fiber
Protein shouldn’t blow your grocery budget. Beans and lentils deliver affordable protein, fiber, and essential nutrients for a fraction of what meat costs—often less than 50 cents per serving (1). Whether you’re a college student stretching dollars, a family watching expenses, or simply looking to eat well without overspending, canned beans and quick-cook lentils are…
Read MoreHigh Protein Greek Yogurt Bagels (Perfect For Breakfast!)
My kids are old enough that they can make their own breakfast now, but we still enjoy eating together as a family. Learning how to cook is a great skill for kids to learn that benefits the whole family! These simple Greek yogurt bagels are easy enough that even kids can make them, and they’re…
Read MoreRed Lentil-Beet Hummus
Active time: 15 minutes Total time: 45 minutes Our love of hummus has inspired all sorts of new variations, and the hummus shelf at the store has gotten crowded. In this riff on the Middle Eastern dip, we replace chickpeas with cooked red lentils and red beets for a vegetable-rich dip. The dramatic red dip…
Read More🍍🥤 The Heart-Healthy Power Trio: Beetroot, Ginger & Pineapple for Lower Cholesterol
❤️ Beetroot: A Natural Cholesterol Fighter Beetroot is rich in betanin, the antioxidant pigment responsible for its deep red color. This compound helps reduce inflammation and oxidative stress, which are key contributors to high LDL cholesterol (“bad” cholesterol). Research suggests that beetroot: Helps lower LDL cholesterol May increase HDL cholesterol (“good” cholesterol) Supports healthy blood…
Read MoreSheet Pan French Toast With Mixed Berry Sauce
Served with an antioxidant-rich berry sauce, this French toast recipe is as decadent as it is nutrient dense. Baking all the French toast at once means you can serve the whole family breakfast at the same time, no standing at the stove and finishing up batches while everyone else digs in. The carbohydrate, protein and…
Read More53+ Ways to Give Experience Gifts Instead of Stuff This Year (Even Last Minute)
With 6 kids, multiple business ventures, and an indoor plant obsession, it’s easy for things to pile up around the house. Amidst the holiday season gift-giving these gifts can lead to more stress for both the giver and receiver. Over the years we’ve embraced more of a minimalist lifestyle, including giving experience gifts. After some…
Read More140+ Natural & DIY Christmas Gift Ideas
I love Christmas morning… homemade cinnamon rolls, family, and giving thoughtful gifts. It’s so easy to let the commercialism of the Christmas season take over. Over the years though, I’ve found that the simple things are often the most meaningful. Store-bought gifts certainly have their place, but homemade gift ideas are usually budget-friendly and a…
Read MoreThe 11 Biggest GLP-1 Myths, Busted by Expert Dietitians
If you’ve spent any time on social media lately, you might have seen conflicting claims about GLP-1 weight loss medications. One post says they’ll completely kill your appetite. Another warns about scary side effects. Someone else declares losing weight this way is “cheating.” With all the noise out there, it’s tough to know what’s actually…
Read MoreHow to Make a Peppermint Mocha
Every time Christmas rolls around, I start to have visions of a peppermint mocha. I unapologetically enjoy all things coffee, but fancy coffee drinks can be a real budget breaker (not to mention full of sugar). Thankfully, there’s an easy and delicious peppermint mocha recipe you can make at home with wholesome real food ingredients.…
Read MorePantry to Plate: High-Protein Meals from Cans and Jars
Pantry staples aren’t just backup options for when you’re out of fresh ingredients—they’re legitimate meal-builders. Canned beans, tuna, salmon, chickpeas, and tomatoes deliver solid nutrition at a fraction of the cost and effort of cooking from scratch. The key is knowing how to combine them into meals that actually keep you full. Here’s the straightforward…
Read MoreBanana Split on a Stick
This under 200-calorie treat includes all the flavors of the indulgent childhood ice cream sundae with less fat and added sugar. Homemade magic shell chocolate coating causes the dried fruit and peanuts to stick securely to the bananas. Pick large, straight bananas for easier skewering. Store in the freezer or in the refrigerator if you…
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