Salmon with Pesto Fettuccine

Since I've gotten my Vitamix, I've been on a mission to try new recipes semi-regularly.  I had my heart set on homemade pesto, but the store was out of basil for 2 weeks.  TWO WEEKS.  I think this is where we hashtag #firstworldproblems but ANYWHO... it was back in stock this week so I made this bomb dish.  It's super simple.  Super basic. And, thanks to Vitamix, super easy to make!

Disclaimer: the pasta is store-bought almond flour (paleo friendly) and the salmon was grilled with just olive oil, salt and pepper.  I seasoned with parsley on top, as well.

Ingredients:

-3 Tbsp pine nuts

-2 cups basil

-1.5 tsp minced garlic

-1/2 cup parmesan cheese

-1/2 cup extra-virgin olive oil

-salt and pepper to taste

Instructions: Throw all of it in the Vitamix/food processor and blend.  For Vitamix, gradually turn up from setting 1 to 7.  For Vitamix, use the Tamper ("wand thingy" as I like to call it) as needed to maneuver all of the basil leaves/nuts into the blades to blend.   Serve over pasta... on homemade pizza.... maybe some pesto chicken... go nuts!

Stay Wild,

Danielle

MS, RDN, LDN

Easy Homemade Hummus

My love affair with the Vitamix continues... 

It's just....

so...

EASY TO USE.  It's almost toooooo easy, but I mean that in a great way.  This time I made some homemade hummus.

Ingredients:

-1 can chickpeas (low-sodium) WITH the liquid

-1/4 cup tahini, stirred (homemade or store bought)

-1/4 cup lemon juice (approx. 2 lemons)

-3 Tbsp extra virgin olive oil

-2 cloves garlic, minced

-1/4 heaping tsp cumin

-1/8 tsp cayenne pepper

-1 tsp salt

Toppings for Serving:

-paprika

-parsley

Instructions:   Set 2 Tbsp chickpeas off to the side for serving.  Place the remaining chickpeas and liquid, along with all of the other ingredients (tahini, lemon juice, olive oil, garlic, cumin, cayenne pepper, salt) into your Vitamix or food processor.  Turn Vitamix on regular setting starting at setting 1 and slowly moving up to 10.   Smooth until well blended; if necessary add in a little more liquid for consistency.  Pour into a serving bowl and place the chickpeas you set aside in the center.  Sprinkle with Paprika and parsley.  Serve with veggies or pita chips or whatever the heck you want! 

Stay Wild,

Danielle

MS, RDN, LDN

Sweet Potato Squash Smoothie

HALLOWEEEEEEN.  So, Halloween is actually my absolute favorite holiday.  I used to throw Halloween parties annually and make jello shots for everyone.  This was quite a few years ago now (so quit judging me), but I still LOVE to celebrate Halloween and fall (when Mother Nature actually gives us fall).  So post my yoga-sculpt class I decided....  It's fall.  It's Halloween.  Time to step away from my green smoothie for a minute and get seasonal with this orangey goodness.  

Ingredients:

-1/2 small organic sweet potato

-6 frozen butternut squash cubes 

-2 diced roasted carrots seasoned in cinnamon and sea salt

-1/2 cup frozen cauliflower

-1/4 cup cashew milk

-1/4 cup water

-dash of pumpkin pie spice

- 1 tbsp maca powder

-1 tbsp ground chia seeds

-1 scoop Vital Proteins Vanilla & Coconut Water Collagen Whey

Instructions: BLEND, BABY, BLEND.  Topped with grain free pumpkin granola and delicious Manna Organics Cinnamon & Date Nut Butter and Coconut flakes.  

Stay Wild,

Danielle

MS, RDN, LDN

Holistic Homemade Pumpkin Spice Latte

Speakinig of basic… IT’S FINALLY FALL!!! Bring on bonfires and football (and playoff baseball… I see you, Cubbies <3).  But mostly… Pumpkin Spice Latte madness is upon us and I’m not mad about it.  But TBH, I don’t really ever go out and order a PSL.  They’re usually so loaded with crap that it takes the fun out of it for me.  So this season I decided… PFFT!  I’ll make my own.  Now you can, too!

Ingredients:

-1 good, strong cup o’ joe

-1/2 cup nut milk (I used cashew)

-I scoop Vital Proteins Beef Gelatin (click to get some)

-1 Tbsp canned pumpkin

-1/2 tsp pumpkin pie spice

-2 tsp vanilla extract

-1 tsp organic honey

Instructions: Brew your coffee.  Then add all ingredients to coffee and blend.  The beef gelatin will make your coffee foam right up like a latte.  No whip cream necessary (but totally optional if you’re feelin’ it!  Or use coconut cream).  Pour into your fav mug and add a dash of cinnamon or pumpkin pie spice to the top.  Then get sippin’!

Stay Wild,

Danielle

MS, RDN, LDN

Mother of Dragon Bowls

Sorry, but Game of Thrones is life.  Completely unrelated, Pitaya is on fire right now, right (more dragon references)??  TBH, I'm more of a purple person myself, but this hot pink has got me like ::heart eyes emoji::  SO PURDY!! Decided to get me some Pitaya Plus and have myself a pink party. 

Ingredients:

-1 Pitaya Plus smoothie pack

-1 cup frozen raspberries and strawberries

-2 scoops Vital Proteins Collagen Peptides

-1 cup Organic Cashew Milk

-1/2 cup frozen cauliflower

Toppings:

-pecans

-chia seeds

-Bee pollen

-Blackberries, blueberries, raspberries

-coconut flakes

Directions: Blend the ingredients.  Top with the toppings.  You're welcome. ;-)

NOM NOM!

Stay Wild,

Danielle

MS, RD, LDN

Bulletproof Golden Milk Latte Recipe

This baby...  MMMM, mmm.  It's got the best of everything all rolled into one.  First, a little background.

I am a BIG coffee fan.  Not in the sense that I need it to wake up in the morning, because I don't.  I just dig it.  And depending how you have it, there can be solid health benefits.

I typically don't even have coffee until mid-morning.  Going along with my bod's natural cortisol circadian rhythm, I'll wake up and either work out or not (listen to your bod).  I won't sit here and say that I jump out of bed singing every morning, but quite honestly, once I'm up I'm pretty alert and feel good and ready for the day.  This is assuming I didn't stay up too late or have a night of indulgences, which happens.  I'm human.. GUILTY.  Within about an hour of waking or following my workout, I'll have breakfast that, generally during the week, consists of eggs and a green smoothie.  Healthy cortisol levels SHOULD be highest in the morning, allowing us to have the most energy at this time to prepare for our day and then steadily decline with some variations as the day goes on so that by the time we rest our pretty little heads on our pillows, we're ready for some quality sleep (1). 

That's in a perfect world.  Thanks to environmental factors, stress, etc., many people's cortisol circadian rhythm's do not function in this perfect way.  There are ways to reset your circadian rhythm and this dietitian here would be more than happy to help you out with this if that's you (Danielle@dietitiangonewild.com). *Shameless Plug*  ;-)  But anywhooo...

Since I've nourished my bod well, I wake up with natural energy and fuel myself with proper nutrients to keep that energy sustained and as the morning progresses and my cortisol levels dip down a bit, that's when I'll take my coffee.  During the week I'm pretty structured and weekday coffee for me isn't that exciting.  But the weekend.... OHH, the weekend coffee.  I dress it up.

I dig the bulletproof coffee (ghee, coconut oil, the works), I dig the Golden milk (turmeric, spices) and I love my Vital Proteins beef gelatin (gut health defender) so basically I combine all of these and I have myself a time.  ::insert nerd emoji here::

Weekday or weekend, I will use Bulletproof® Brain Octane Oil.  This is a very pure form of the Medium Chain Triglyceride, Caprylic Acid.  MCT's are VERY easily absorbed, even for those of us with gut probs and may even IMPROVE gut issues (2).  They are processed in the liver and provide a quick source of energy that can provide longer satiety.  Fats are big players in hormone production and immune function; therefore, having a readily absorbed fat on board (especially for those with difficulty absorbing fats due to gut health issues) can be a game changer (2).  Not to mention, gut health and immunity and brain function are all HUGELY intertwined (3).  If you're into podcasts the Bulletproof Radio podcast, "Connecting Your Gut and Your Brain with Dr. Perlmutter" is simply fan-frickin-tastic.  I'm not endorsed by Bulletproof in any way, btw.  It's just good stuff you deserve to know about.

As a holistic dietitian, I need to reiterate that just because I'm telling you what I like to take and the potential benefits, it does NOT necessarily mean I think you NEED it.  Everyone's different.  And depending on what's going on in your bod, this may not be for you.  You may very well not see any benefits incorporating this into your diet if there are other ish's (issue's) going on that need tending to first. 

That being said, if you want to give it a go, here's my weekend coffee party recipe.  CHEERS!

Bulletproof Golden Milk Latte Recipe:

-10oz coffee (it's the weekend... treat yo'self)

-1 scoop Vital Proteins Beef Gelatin

-few dashes Turmeric

-few dashes black pepper

-few more dashes cinnamon

-1 teaspoon vanilla extract

-1 teaspoon vanilla bean ghee

-1 tablespoon Bulletproof® Brain Octane Oil

-Sun Potion Ashwagandha and Cordyceps optional**

Make your coffee.  Keep this coffee hot if you're using beef gelatin, as it WILL gel in cold beverages and.. ew.  Add all ingredients and blend.  Beef gelatin blended into your coffee will make it foamy like a latte without even adding any nut-based milks.  You may sub these in instead if you're not feeling the gelatin.  Pour into your coffee mug.  Maybe get crazy and throw a dash of cinnamon or turmeric on top for presentation and.. VOILA!  Enjoy with your favorite healthy breakfast.   

[Click link to getcha self some]

[Click photo link above to getcha self some]

Stay Wild,

Danielle

MS, RD, LDN

References:

1. Chan S, Debono M. Replication of cortisol circadian rhythm: new advances in hydrocortisone replacement therapy. Therapeutic Advances in Endocrinology and Metabolism. 2010;1(3):129-138. doi:10.1177/2042018810380214.

2. Rial SA, Karelis AD, Bergeron K-F, Mounier C. Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients. 2016;8(5):281. doi:10.3390/nu8050281.

3. Purchiaroni F, Tortora A, Gabrielli M, Bertucci F, Gigante G, Ianiro G, Scarpellini E, Gasbarrini A. The Role of intestinal Microbiota and the Immune System.  Eur Rev Med Pharmacol Sci. 2013 Feb;17(3):323-33.

Energy Ballin'.

DISCLAIMER:  NO DOGS WERE HARMED IN THE MAKING OF THESE BALLS.  NOR WERE THEY PROVIDED ENERGY BALLS.

They were provided treats, though, for their short-lived cooperation and cuteness.

Discovering energy balls was a little life changing for me (I'm a dietitian, these nerdy things excite me).  Need a pre-workout snack?  Energy ball.  Craving something a little sweet, but want to stay on track with your healthy eating?  Energy ball.  Late night dessert that won't break your diet bank?  Energy ball.  They are universal.  Taking the time to make them one day out of the week is 100% worth it in regards to the amount of time you'll save when you're trying to eat healthy and you're a busy human ('busy human' is kind of redundant). 

There's TONS of recipes out there so I encourage you to play around with them.  You can make these vegan or add in Collagen Peptides; make them sweeter or make low-sugar options.. whatever you like!  You do you.

I've tried a variety.  Some of these balls are inspired by other food blog babes and some are my own experiments, but here are a few different recipes to try to get you started.

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Little Bits of real Food's (IG: @littlebitsof-realfood) Vanilla Shortbread Energy Balls with Vital Proteins (modified):

- 1 1/2 cups almond flour

-1/4 cup Vital Proteins Collagen Peptides (I used these, the original recipe used the vanilla collagen peptides)

-1 teaspoon vanilla extract

-8 pitted dates

-pinch of salt

-2 tablespoons of water

Combine all ingredients and blend.  Mix in water and pulse again for doughier consistency.  Scoop out the dough into balls whatever size you prefer.  I rolled mine in coconut flakes.  Put in the fridge or freezer to harden and eat throughout the week, as desired!

**LOW SUGAR OPTION: Omit or use less dates.

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Balance with B's (@balancewithb) No Bake Chocolate Chip Cookie Dough Bites (modified):

-1 cup gluten free oats

5 medjool dates

-2 teaspoons vanilla extract

-3 tablespoons creamy almond butter

-1/2 tablespoon of warm water

-sprinkle in a few pinches of salt

-sprinkle in Cacao Nibs

Pulse the oats to get a flour-like consistency.  Add dates and pulse until combined. Add in the vanilla, almond butter, sea salt and pulse to get a dough-like consistency.  Add the warm water in, as needed, to get the mix to stick together.  Add Cacao Nibs in and pulse or sprinkle into the dough.  I sprinkled them in.   Roll into balls and store in the fridge/freezer in an air tight container.  Enjoy!

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D's Cinnamon Maca Balls

-1 1/2 cups almond butter

-1 tablespoon maca powder

-1/4 cup oats

-1 scoop Vital Proteins

-1/2 cup dates

-1/4 cup cashew milk

-dash of Himalayan pink sea salt

-1 teaspoon vanilla extract

-cinnamon (generously)

Blend all ingredients to form dough-like consistency.  Roll into balls.  Easy peasy.

Woohoo! I made it through the whole thing without making a bad joke about "balls!"

Stay Wild,

Danielle

MS, RD, LDN

 

 

Hello Wonderful, Wild World...

Okay, here goes…  HI GUYS!!  I know what you’re thinking.. ANOTHER girl with a blog.  I know.  In my defense, since I’m constantly sharing nutrition, yoga and other wellness-related info, I’ve been playing around with the idea of starting a blog for a while and finally decided to just go for it.  I mean, why the heck not?  “YOLO,” as the kids say…   Joking aside, I feel like I have things to share with the world that other like-minded folks out there would dig and we could share ideas back and forth and be inspired by one another.  So I’m going with my gut on this one.

A lot of what held me back from starting this adventure sooner was simply not knowing where to begin.  How do you start something like this?   So I decided to just start at the beginning with the “why” of this Dietitian Gone Wild blog and where I hope to take it.  If you wait for everything to be perfect before you begin, you’ll never begin and, to be honest, I’m kind of a spontaneous, risk-taker type anyhow.  I take pride in that.  That’s why it’s Dietitian Gone WILD and not Dietitian Gone Timid.   

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So, that’s where I want to go first with you...  The name.  Why “Dietitian Gone Wild?”  Well.. a lot of reasons actually:

The first reason is related to "wild" foods.  By this I mean whole and natural foods.  If you read the Nutrition Philosophy on my site, you’ll know I believe in Holistic Nutrition and, for me, that means replacing the processed, hormone and pesticide containing foods in our diets with more whole, clean, REAL food because that is what leads to a more optimally functioning body.  I mean, why would we assume we could feed ourselves crap and expect our bods to function optimally?  Seems kind of like a "duh," right?  Still.. easier said than done and that's where I want to be available to help.  If you’re looking for a calorie count, I’m probably not your girl.  I’m all for listening to our bodies and healing our bodies and then seeing the positive rewards.

The second way “wild” resonates with me piggybacks on the holistic nutrition philosophy I mentioned above.  To achieve positive health outcomes, I believe we need to look at the entire picture.  Not just our diets or our exercise routines, but mind, body and soul.  In today’s society we are STRESSED O U T.  Like, really stressed out.  And workaholics.  And over-stimulated by the increase in communication thanks to technology.  We do NOT stop and just… chill.  We don't get out into nature enough.  We don't PLAY enough.  And unfortunately,  our bodies respond to this in a big way.  More research is beginning to look at the benefits of mindfulness and mediation on reducing stress and improving our physical health outcomes and I strongly believe incorporating these into our lives can help our bodies function optimally.  We need to find what it is that lights up our soul and fires up passion within us and do more of those things!  I WON'T believe we’re on this earth to work hard and die.  I believe we need to find that wild within us (which is unique for all of us) and embrace it fully!

And the final way “wild” speaks to me has to do with my personality, which you'll get to know a lot better if you (hopefully) continue to check out Dietitian Gone Wild.  Most Registered Dietitian’s are very strong Type A’s.  And in a lot of ways, I am.  I've always been a good student/dedicated employee, picked things up quickly and paid attention to details.  However, in a lot of ways, I am NOT Type A.  I am very go-with-the-flow and adventurous and spontaneous and all that good stuff.  Blame it on the Gemini, if you're into that sort of thing.  I believe in being healthy and that it’s hugely important, but I acknowledge that we’re human and sometimes you may just need a pizza and a beer and that THAT’S OKAY.  That’s part of the “feeding our souls.”  We need to have FUN and let loose every now and then.  Letting loose and having fun looks different to everyone, so I’m not suggesting everyone needs pizza and beer sometimes (even if I want to), but I’m just saying we need to find the balance.  Embrace your wild and learn how to balance it out.  And if you need help with that, well… I know a dietitian who's up to the task (wink, wink). 

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So hopefully by now you’ve caught on that sarcasm is one of my favorite pastimes, but in all sincerity, I am VERY passionate about health and wellness.  I believe my calling is to share this passion and help others via this route.  I created Dietitian Gone Wild for that purpose and with it I hope to share recipes, health tid-bits, holistic concepts, yoga talk, travel and how that can feed our souls and lots, lots more!  I want to use this as an outlet to inspire and get inspiration back, because generally what we put out into the Universe, we get back.  So feel free to chat me up!  Leave comments, follow on social media, email me.. WHATEVER!  Looking forward to beginning this adventure and hope to have you along for the ride.

Stay wild,

Danielle

MS, RD, LDN