Dark Chocolate Coconut Truffles

It’s often hard to believe that anything that tastes good can actually be good for you.

But that’s exactly what these little chocolate treats are! Good for you!

And- in so many ways!


From the heart healthy plant-based fats {from coconut oil that are not only good at increasing your heart protective HDL cholesterol but they also keep you feeling satisfied and fuller longer}…


to just a teaspoon of added sugar per serving {good for your waistline, blood sugar, and heart}…

to the unsweetened cocoa powder that is good for your heart, brain, and stress levels!


These truffle bites give you feelings of indulgence and decadence, but the health benefits of the simple ingredients makes these bites part of a healthy diet! If you’re worried about just eating one, rest assured, they are super rich and filling!


Dark Chocolate Coconut Truffles

Makes 24-26 servings

1/2 cup refined coconut oil, melted

1/4 cup honey

1 teaspoon vanilla extract

pinch of sea salt

2 cups shredded unsweetened coconut flakes, divided

2 cups unsweetened cocoa powder

In a food processor, add 1 cup of coconut flakes and blend until it resembles smaller flakes {almost like snow}. Pour the coconut crumbs onto a plate or bowl. Set aside.

In the same food processor bowl, add the melted coconut oil, honey, vanilla, and sea salt. Pulse until well combined. Add the second cup of the coconut flakes and pulse to combine. The coconut flakes will break up into small pieces.

In a mixing bowl, sift the cocoa powder.

Add half the sifted cocoa to the coconut mixture. Pulse to combine. Add the remaining half. Pulse again quickly to fully incorporate.

Pour the mixture into a bowl {you can use the same mixing bowl used to sift the cocoa}. Set in the refrigerator for 10 minutes.

Using a small spoon or teaspoon, scoop the truffle mixture, press to combine slightly, and roll into a ball in your hand. Roll into coconut crumbs. Store in an airtight container in the fridge.

Per serving {1 truffle}: 100 calories, 9 grams fat, 8 grams saturated fat, 10 milligram sodium, 8 grams carbohydrates, 3 grams fiber, 3 grams sugar, 2 grams protein. 


I love these as an easy recipe I can make with the little one and feel good about having it after my meal. Not only is it a sweet-treat but it’s incredibly nutritious and oh-so-delicious!




Heart Health Priorities

The past few months I’ve had a shift in focus on my top nutrition recommendations and priorities.


It all stems from an early morning phone call I got from my husband while we each parted ways on our routes to work.

It was something I inevitably thought I’d hear one day, but I just never knew when.


My dad had a minor heart attack in December which was followed by open heart surgery with a quadruple bypass.

He didn’t have the best eating habits. I knew this. I’d fuss at him for it, but it just wasn’t his time to listen or take action.


The positive side to the story is that he’s recovering incredibly well.

And now he is willing to listen.

He’s listening closely. Although still rolling his eyes at me.

And he’s changing.

Changing his eating, his exercise, his beverage choices. His overall health. All for the better!

Fortunately, his minor heart attack with a serious subsequent surgery has gone profoundly well and I am super proud as his daughter and dietitian!

But this has all meant my focus has really shifted to him and his heart health.

So my February article in Health and Fitness magazine is highlighting the top priorities to get your heart in shape, perfect timing for National Heart Month. The list’s order will vary for anyone based on their current habits and subsequent needs. This list is prioritized for my dad, but you can see what would be best for your loved ones.

You can read the full article here.




Meal Planning Series: Intro

Let’s be honest here.

One of the biggest struggles in maintaining good nutrition is:

meal planning!

Not just for yourself, but for the whole family.

Where you don’t feel like a made-to-order cook at a restaurant.

Where you are meeting the food likes of everyone.

Whether you’re cooking just for 1.

Just for 2.

Or the whole family.


I’ve heard it all. And the truth is, we all have trouble with meal planning. Period.

It’s always a work in progress. You have to learn to keep variety in the routine so you don’t get bored. But you also may need to stick to some pretty structured recommendations if you’re trying to be successful towards any nutrition-related goals.

Clients tell me, “it’s just me, so it’s hard to cook for one person.”

Other clients say, “It’s just the hubby and me, so it’s hard to cook for just for two.” {when they are used to cooking for their kids too}.

And then others with little ones comment, “they are picky which limits what we all can eat.”

So what happens with each of these three different scenarios? They all resort to eating out. Which means- uncontrolled food environments, higher calories, less nutrients, more sodium, less fiber, more expensive!

Adapting! That’s what we have to get good at! Adapting our perspective so that we can take on these new challenges. Adapting our behaviors so we can be successful with our goals.


This meal planning series is created to help take one less thing off your plate. Maybe you’ll get some inspiration to try a new dish. Maybe you’ll remember an old recipe you loved and can learn to twist it into a healthier version. Maybe you follow this entirely one week out of the month and it helps you save money, time, energy, and stress.

I definitely don’t have it all figured out, but I’m happy to share what has worked for me and my family so you can benefit. I’ll even share what doesn’t work so you don’t have to make my mistakes too!

Meal planning is always one of my weekly goals because we need to keep it interesting, nutritious, and budget-friendly. But let’s face it. You need to find time to make the plan, get input from the fam, write the grocery list,  go to the store, and then actually implement it. I’m a big multi-tasker. You kind of have to be these days right? And I’m a working mom with a 2 year old and a picky husband. So you’re not alone!

Here are the basics to the structure of my weekly meal plan for dinners:

The hubs and I are each good about bringing leftovers for lunch which means we most likely need to cook every night. If you want to prep a different meal to eat off of for lunch each day, then you won’t need to cook every night, maybe only every other night. So this one week meal plan can stretch into two weeks.

7 days in a week = 

1 night of beef

1 night of pork

2 chicken or poultry

2 fish

1 misc.

Now this is the goal, but it doesn’t always work out. Some weeks we don’t have enough fish in the plan – and that’s mostly due to playing around with other ingredients I have on hand at home, trying to clean out the freezer, etc.

For the misc night that could be eating extra leftovers {because someone ate out at lunch or we had extras from a recipe} or it could be the one time during the week we get take out or it could be a night where we fend for ourselves. In our house that tends to be the hubby eating pasta of some sort, me eating breakfast for dinner, and LEM eating whatever she wants because she’s at that stage right now.

Anticipate the week & arrange easier meals, leftovers, or eating out on nights you’ll be getting home late from work or you know you’ll have a long day and just want to order something. Work that into your own plan.

If you’re only cooking for one, then you can stretch these meals out between a couple lunches and dinners and only need to cook a few items each week. If you don’t like to do that or you don’t like leftovers then freeze {in small containers} so you can easily defrost for a quick meal anytime you need! So to be gentle but frank, cooking for one or two, is not a reason to let yourself eat out every night or not an excuse to prevent yourself from eating healthfully at home.


Now for those with little ones, yes you want to tailor meals towards them but without restricting option so much you limit what they are exposed to. You still want to offer things they like as well as new foods, but without making a totally adult-only friendly meal.

For example:

what not to do:

scenario 1: every one eats something different every night

scenario 2: child eats chicken nuggets + macaroni and cheese while mom & dad eat grilled fish & roasted broccoli

what to do:

everyone likes rice, baby sometime likes salmon, baby doesn’t like broccoli =

whole grain brown rice + baked salmon + roasted broccoli

You consider their likes, but still offer things they don’t like or haven’t tried yet.


So let’s take a look at what our family’s plan is for this week.

I asked the hubs his input and he wanted 1. pot roast and 2. meat loaf. Now this is breaking my beef once per week rule, but work with what you can.

So to compensate and make sure we get in those heart-healthy fish oils, I made sure that fish made it in the plan twice. Roasted salmon is an easy 20 or 30 minute dinner we can easily make after work as the oven does most of the work. Blackened fish po’boys are our healthier version of the New Orleans classic, but we use whole grain bread, homemade remoulade and minimal sodium added- if any at all- seared fish. And if you want the crunch like a fried version, simply dust on some whole grain corn meal and bake it!


I have our eating out planned for Friday night as we have been recently taking Friday night runs to Target. Since by the the time we get home from work, less traffic die down, and get home from our adventure, it’s usually too late to cook something super homemade and still get the bedtime routine done in a reasonable time for everyone. So Friday night is take out.

Monday is a later night of work for me, so leftovers are perfect for those late evenings. Thursday this week is also another later night, but I don’t anticipate having left overs. It’s also a potential eating out night {which may mean a quick rearrange of the plan for Friday night}, but as of now I have quick grilled chicken salads. This is something the hubs is best at {grilling} so he can do most of the cooking and I’ll play with LEM when I first get home.

So the only other night left to explain is Wednesday. While Shepard’s pie is not a super fast meal,  I thought I could make cauliflower mashed “potatoes” once with the meat loaf and make enough to use again with the Shepard’s pie. Since we already have beef here twice this week, I opted for turkey instead. We may have enough left overs that we won’t have to make the chicken salads or eat out Thursday.

So there’s some options and room for rearranging as needed. Whatever we may not get to, because life happens and we need to be flexible, I can always put on the plan for next week. That’s actually what happened with the pot roast- I bought the meat last week and we never made it, so it’s on the menu for this week.


And there you have it- the realistic, flexible, and nutritious meal planning strategies with an example.

Do you have any fool-proof meal planning tips? I’d love to hear them!




Oven Baked Louisiana Seafood Boil

In a world where you are more often told what not to eat, then what you should eat- fish and seafood happen to be two of the most heart-healthy, lean protein sources you can eat!

While options like salmon and tuna will be your most omega-3 rich {heart-healthy fat rich in antioxidants and good for not just your heart, but also your brain & eyes!}, that’s not to say you can have shrimp, crawfish, oysters, white fish, red fish, etc. etc. etc.

And it’s a myth cholesterol from food like shellfish {shrimp, crawdads, lobster} are the culprits for raising  your blood lipids or blood cholesterol. The two biggest dietary factors that contribute to elevated cholesterol {specifically high LDL} are excess saturated and trans fats.


Now there is a caveat to all of this.

If you are from Louisiana then you know how beloved our seafood and seafood boils are! Since we are about to be in the season for crawfish and other various seafood boils as well as Lent, I wanted to share a recipe that can give you the flavor of this beloved and annual tradition without all the sodium from the seasoning! Not to mention you can do this recipe year round, rain or shine!


Louisiana Seafood “Boil” Bake

1 pound shrimp and/or crawfish tails

3 cloves garlic, minced

2 tablespoons olive oil, divided

1 teaspoon Sal & Judy’s Creole Seasoning, divided

freshly ground black pepper

2 Nitrite|Nitrate free chicken sausages

6 half-ears of corn

1/4 red onion

1 bell pepper, chopped*

lemon & rosemary for garnish

Preheat the oven to 400 degrees.

On a small baking sheet, layer with foil and then spread out the shrimp into an even single layer. Drizzle with 1 tablespoon olive oil, 3/4 teaspoon Creole seasoning, and black pepper. Toss well to combine.

On a separate small baking sheet, layer with foil, and then add the chicken sausages, corn, onion, and peppers. In a small bowl or ramekin, combine the remaining tablespoon of olive oil with the 1/4 teaspoon of Creole Seasoning. Brush the Creole oil mixture onto the corn, peppers, and onion (not needing to coat the chicken sausage).

Bake the corn, sausage mixture for 20 minutes and then add the shrimp to the oven.  Allow both to cook together in the oven for 10 minutes.

* I used a handful mini sweet peppers as they are always on hand for me as a snack, but I also love the tri-colors and the appeal that adds to this dish.


I explained one of the downfalls of traditional seafood boils being the abundant amounts of sodium found in the various brands of seasoning. There are liquid boils available that do not have any sodium, but if you want the traditional spice mixtures, try Sal & Judy’s Creole seasoning with 1/3rd less sodium than other brands like Tony’s or Old Bay. Paul Prudhomme’s blends, even his regular Magic Seasoning blends besides his No Salt No Sugar line, has similarly low sodium stats with only 100 milligrams per 1/4 teaspoon.

I obviously love these local NOLA brands so much that I even cleaned out my parent’s pantry and cabinet and replaced their seasonings with their daughter’s dietitian-approved options.


You’ll also notice that I added a lot more veggies to my recipe than the traditional corn and potatoes, both of which aren’t super nutritious in terms of vitamins and minerals,but also higher in calories and starchy carbs.

So I added some broccoli, bell peppers, okra, and red onion!

You, of course, can add whatever you like. I tried to keep to popular southern-style veggies,hence the okra, but you can really tailor this to your liking!





Post Pregnancy weight loss: realistically, nutritiously, and successfully – all while breastfeeding


January is normally hard for me after the holidays.

There’s no more “best time of the year”- feeling, no more Christmas music, no more relaxing, casual, festive atmosphere, and no more long vacation time- at least not for a while.

But 2 years ago the best gift I’ve could have been given was born and has forever changed my perspective on January.

As a dietitian I’ve loved being on this journey as a mother so I can relate to other moms wanting to improve their own nutrition and that of their families.

This month in Health and Fitness Magazine I’m sharing my recommendations on how to lose that baby weight realistically and successfully while trying to breastfeed and nourish that beautiful and growing baby.

You can read the full article here.




Protein Rich Kale, Spinach, Leek & Artichoke Dip

I once had a nutrition professor to challenged me to add more veggies to a homemade budget-friendly pizza..

I was thinking it was good enough to have vegetables present at all, but she really wanted me to pile them on.

Ask my husband, to this day, I now have a salad on top of my pizza.

Anyone can make a healthier spinach and artichoke dip by trimming out the fat and using reduced fat cheese and increasing the protein by substituting in plain Greek yogurt.


But why not do all that and then some but not only adding more veggies but adding more flavors and more nutrients.

Hence my spinach and artichoke dip turned higher protein + less fat and twisted even more with the addition of kale & leaks.


Kale, Spinach, Leek & Artichoke Dip

Serves: 12

1 teaspoon olive oil

1 leek, thinly sliced

3 cloves garlic, minced

1 cup frozen artichoke hearts

1 cup frozen spinach leaves

2 kale leaves, julienne

8 ounces Kite Hill Plain Cream Cheese-Style Spread

8 ounces 2% plain Greek Yogurt

1/4 cup parmesan cheese, grated

Pinch of red pepper flakes

Freshly ground black pepper

Preheat the oven to 350 degree. Spray a 8×8 baking dish with non-stick spray.

In a skillet, heat the oil over medium heat and sauté the leek and garlic until softened (about 3-5 minutes).

Add the spinach, kale, and artichokes and toss to combine.

Stir in the cream cheese and Greek yogurt.

Layer the mixture into the prepared baking dish. Sprinkle with parmesan cheese and bake for about 30-35 minutes until the cheese is golden and the mixture is bubbling hot.

Serve with whole wheat pita or veggie-“crackers” like endive leaves or cucumber slices as examples.


**For a shortcut, omit the oil and grate the garlic. In a large glass (microwave safe bowl), add the garlic, leeks, artichokes, spinach, kale, cream cheese, and Greek yogurt. Microwave everything in 1 minute increments (a total of about 3 minutes) until everything is softened and hot. Stirring in between to combine all the ingredients. Sprinkle on the parmesan and stir one last time. Serve warm!**

Per serving: 90 calories, 5 grams fat, 0.5 grams saturated fat, 170 mg sodium, 5 grams carbohydrate, 1 gram fiber, 1 gram sugar, 5 grams protein.


This recipe is perfect for post holiday, higher protein snack options. It’s also great to bring to Mardi Gras parties & parades and even Superbowl parties!


Just remember to be careful when you first take it out of the oven. Lillian is kindly reminding you, “It’s hot!”


Nothing you can’t cool off though!


from me and my birthday girl!


7 steps to a better you in 2017

I’m gonna let you in on a little secret.

I am not one to make New Years resolutions!

I doubt anyone will debate that the holiday season can be stressful. Of course it’s a wonderful time, and I’m truly sad when it’s over, but there can be so much to do in so little time!

The work hustle and bustle tends to slow down a bit for me during the holidays {lets just say not too many people want to come in and meet with a dietitian…}. Nevertheless, I tend to overwrite my personal to do list. Add that with packing for vacation while gathering presents for everyone and trying to attend holiday festivities – it can be downright mentally {& physically} draining!

So when New Years comes around I tend to give myself a break and not add one more thing to my to do list.

And who says you have to wait ’til New Years to make changes for yourself anyways? You have all year to keep improving on whatever it is your goals might be. And shouldn’t we always be striving to better our selves?

So I say decrease the stress on yourself this year to make one big resolution and resolve to make small gradual changes throughout the year. Of course this doesn’t have to be nutrition or food-related, but that is my specialty after all.

If you’ve always wanted to improve your habits and behaviors, especially around food, here are my 7 recommendations for small steps to a better you in 2017:

  1. start with a good nights sleep
  2. eat a light, but protein-rich breakfast
  3. space snacks in between meals
  4. think protein and veggies for meals
  5. keep it simple
  6. make exercise enjoyable
  7.  give yourself something to look forward to each week


It may not sound nutrition-related, but if you do not get enough sleep each night to allow your body to perform essential functions (like regulate hormones, including ones that affect energy & appetite) it will make it hard to 1. make smart food choices, 2. have energy to exercise 3. have energy to prepare healthful home-cooked meals 4. pack snacks, workout clothes, etc for the next day.  Your individual sleep needs may vary, I prefer 9 hours. My hubby can function well (so he says) off of 7 hours. The recommendation is between 7-9 hours each night.

This sounds pretty basic, but if you work shift work or nights, you need to treat sleep schedule like everyone else, it’s just in reverse. Sorry, no 3 or 4 hour naps during the day and playing catch up on your off days will do.

If you have interrupted sleep because of babies or young tots, just cut your losses and do the best you can. *speaking from personal experience here*


Breakfast doesn’t have to be a big heavy rich breakfast. However, you should have something to start your day, kickstart your energy and metabolism, and get your blood sugars regulated. Keep it focused on protein as this will last you longer in terms of energy and satiety.

My favorites for fast mornings:

Kashi 7 Grain Waffle + Whole Foods 365 unsweetened unsalted peanut butter + Polaner all fruit spread

Old fashioned oats + 1/2 teaspoon brown sugar + cinnamon

100% whole wheat English muffin + smear of Land O’Lakes Whipped Butter + Polaner spread with 1 egg mixed with 1/2 cup egg whites nuked in the microwave for about 2 minutes.


Healthful snack choices and timing are key to energy maintenance, appetite control, lean muscle maintenance. This doesn’t mean you need to eat every hour or even every two hours.

My rule of thumb: ff meals are 5 or more hours apart, cut that time in half with a snack. This would leave with you 3 meals per day with 1-2 snacks depending on what your day looks like.

My favorite snack is some sort of fresh fruit with either a small amount of nuts, a low fat string cheese, plain Greek yogurt, or a spoon of nut butter.


Focus meals around lean protein options paired with non-starchy vegetables. If you skip the pasta, rice, bread, you’ll rid the chance of not choosing a 100% whole grain option and  you’ll also save on sodium intake from some of these processed foods that albeit can still be healthy options. Instead stay full and satisfied with a healthy 6 ounce protein of lean meat and lots of veggies. Save yourself time and energy and prepare enough portions to eat leftovers for lunch. Then when you clean up dinner you can just pack up your lunch at the same time. If you’re a vegetarian focus on beans, tofu, eggs, as your protein options and we all should strive for a vegetarian meal at least once per week.

some of my favorite simple go-to dinners include:

lemon seared chicken with roasted Brussels sprouts

lettuce wrap grilled fish tacos with a zesty citrus coleslaw

meatballs & salad (the hubby can easily boil pasta for himself)

baked salmon with steamed snap beans

keep it simple:

Meal planning is key to having healthy options available at home. Pick a time once a week to plan out the whole week’s menu. Friday afternoon right before you head home, or Saturday morning while your relaxing and enjoying a cup of coffee can be good times as you’re likely to head to the grocery store sometime over the weekend.

Using some of the snack & meal ideas shared above means you can skip the aisles full of processed foods (and while I do have an arsenal of healthier more convenient foods I often recommend, keeping a plan full of whole foods of fruits, veggies, lean protein, is always best and will likely you help reach your goals more easily.  If you’re watching your sodium intake chips, crackers, breads, rice mixes, etc can all be full of hidden, but added sodium. Not to mention they can be marketed pretty deceivingly to look like fiberous 100% whole grains, but in reality they are a mix of some whole grains blended with wheat flours which are still enriched, processed flours


Daily exercise for 45-60 minutes is key to not only keeping your weight down, but also keeping your mood and energy up. It may be hard to find the time and energy some days to fit it in, but you’ll feel better afterwards. Guaranteed.

Find things you enjoy and stick with it. A variety of activity is always best, but just get moving. There’s loads of pinterest graphics, online videos, apps, gym classes, in-home equipment, etc.


Give yourself something to look forward to each week whether that’s a reward for sticking to your meal plan goals or it’s just a healthy event you plan on doing with friends or maybe it’s getting the night off from cooking.

Once a week, usually on a night I know I’m coming home later or that I’ll be tired, we get take out. And while, I usually don’t like food to be used as a reward, let’s face it- food is so much a part of our lives.

Other favorites of mine include:

getting a mani/pedi

walking with friends in the park (followed by beignets anyone?)

buying a new piece of workout gear

movie date night

So there you have it: my 7 keys to a well balanced life that you can start making small steps towards this year!

I truly hope everyone had a wonderful holiday season! We sure did!