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Smart Nutrition with Jessica Penner, RD

Making food Fun again!

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Dinner

Easy Swedish Meatballs

swedish meatballs in a cast iron pan with a bowl of rice and peas

Greek Meatballs with Easy Tzatziki Sauce

Pan of greek meatballs alongside a served bowl with fork and sundried tomatoes to top it all off.

Best Meatball Recipe for Freezer Meal Prep

Swedish meatballs in sauce in pan beside a bowl of brown rice

Pesto Gnocchi [Sheet Pan Recipe]

Overview of pesto gnocchi on a sheetpan and served on a plate with a glass of wine and parmesan cheese

Sheet Pan Ginger Beef & Veggies

Overhead view of three bowl of Sheetpan Ginger Beef and Veggies

Peach Chutney Samosa Stew (gluten free & vegan)

Samosa Stew

Easy Stir Fry Sauce [2 ingredients]

Easy Stir Fry Sauce

Moroccan Beef Stew with Lentils (+ Instant Pot Instructions +VIDEO)

Moroccan Beef and Lentil Bowl with parsley garnish and rice. A hand holding the side of the bowl

One Skillet (or Instant Pot) Creamy Dill Chicken and Rice [VIDEO]

two bowls of creamy chicken with green peas

Easy Tuna Casserole (only 5 ingredients!)

Easy Tuna Casserole with only 5 ingredients

Sheet Pan Chicken Fajitas

Chicken fajitas with avocado sauce and cheddar cheese

Turmeric Falafel Bowl

Turmeric Falafel Bowl (vegan, gluten free)

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Last week I shared with you a recipe for making pr

Last week I shared with you a recipe for making prep ahead freezer meatballs!
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Well now you’re going to need a sauce to dress them up!
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I’ve got a couple options to share with you today and both of them have qualities I know you’re going to love:
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1️⃣ Minimal ingredients
2️⃣ Minimal effort
3️⃣ Minimal time
4️⃣ Minimal dishes (as in, everything gets cooked up in one pan!)
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I guess you can just go ahead and call these minimalist meals 😜
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But yet, I assure you they are not minimalist on taste!
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Which one are you more drawn to?
🇬🇷 Greek tztatziki
🇸🇪 Swedish meatballs
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Recipes linked up in bio
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#smartnutritionrecipes #easydinner #mealprepideas #mealprepmadeeasy #weeknightmeals #weeknightdinner #weeknightcooking #onepotwonder #jerf #wholefoodsdiet

SCHOOL FRIENDLY MUFFINS! (aka nut, peanut🥜, and

SCHOOL FRIENDLY MUFFINS! (aka nut, peanut🥜, and 🥚egg free)
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If you have kids, what is your school’s allergy policy?
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A few years ago I had someone reach out to me to say “help! I need a muffin recipe that doesn’t use eggs or nuts!”
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Necessity is the mother of invention so as a result this double chocolate muffin recipe was born!
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As with nearly ALL my muffin recipes, this makes a double batch.... in my house if I make a dozen muffins they will disappear around before the could even make it out of the house!
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Make ‘em.
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Freeze ‘em.
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Add ‘em to a lunch and boom! They also serve double duty as an ice pack 🙌🏻
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#smartnutritionrecipes #schoolsafe #backtoschool2020 #muffins #allergyfriendly #instayum #mealprepping #freezerfriendly #buzzfeast #buzzfood

School starts tomorrow (here in Manitoba!).Parents

School starts tomorrow (here in Manitoba!).Parents, are you feeling stressed yet? Everyone I talk to feels so conflicted about the best “back-to-school” plan for their kids. There are so many unknowns, this is a crazy time in history!
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I do not profess to have all the answers for keeping your kids safe but I will stay in my lane and do my best to support you in the way I’ve been trained to: by helping make the “what’s for _____ (insert any meal of the day)?” question a little easier!
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Over the next few days I’ll be sharing with you ways to make food prep faster!
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First up: SMOOTHIES!.I was reminded about freezer smoothie packs by my friend @nita_sharda . To quote her “Sure, in the moment it doesn’t feel like a ton of fun but I know my future-self will thank me for it.”.
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When you have pre-prepped packs in the freezer all you need to do is pull one out, dump the contents in the blender, pour in some milk, blend, and eat! Or drink… whatever you want to call consuming a smoothie.
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It’s as easy as 1, 2, 3 to fill your freezer with 20 smoothie packs in 4 different flavours..
1. Grab the free download at the link in my bio.
2. Gather your ingredients.
3. Set aside half an hour to prep your packs.
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Each recipe has fruit, VEGGIES, and proteins for a healthy, balanced meal....

Did you feel a little angry last week when you hea

Did you feel a little angry last week when you heard Starbucks had released their fall lineup?!
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Yeah, me too! I’m never ready to let go of summer! But then September hit and the weather was like “oh yeah, it’s fall now!”
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So I’ve pulled out the socks 🧦 and comfy sweaters, and I’m definitely going to be putting the ingredients for my homemade #PSL sauce on my shopping list! A cozy latte always makes the transition to cooler weather a tad more bearable.
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It’s been six years since I developed this recipe and it keeps gaining new fans each season :)
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If you haven’t yet, you HAVE to try it! Obviously I’m a tad biased but it really is sooo amazing! #linkinbio
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#smartnutritionrecipes #pumpkin #pumpkinspice #pumpkinspicelatte #pumpkinspiceeverything #pumpkinspiceseason #diyfood #homemadetastesbetter #latteseason #falliscoming #fall2020

Calorie counting or other points-based type system

Calorie counting or other points-based type systems make a huge assumption: that we need the same amount of calories each day! Even the nutrition facts label would lead us to believe that we have the same energy needs each day since the Daily Value is based on a 2000 calorie diet.
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But the reality is that our energy needs and hunger levels vary each day! Have you ever taken note of how kids eat? Some days: very little… other days: they’re eating you out of house and home!
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Kids are a more extreme example because they’re also eating according to their varying growth rates but the same thing happens to adults based on their varying activity levels, demanding mental tasks (yup: the brain takes a LOT of calories to function!), and varying hormone levels, to name a few factors.
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Have you ever tried to follow a calorie or points based system and found your hunger levels not matching up? Leave a comment or answer the poll in my stories today!
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And if you want to “become a kid” again and re-discover your eating instincts to know when you’re hungry and when you’re full, this is exactly what I will teach you in the I Quit Overeating program. Registration for the fall session will open this week. Sign up for the waitlist at the link in my bio to be the first to hear (and get a special offer!).
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#iquitovereating #hunger #hangry #hangryproblems #ditchthediet #skipthediet #healthylifestyle #normaleating #winnipegdietitian #manitoba #mindfuleating #lifestylechanges

Want to get a bit more organized with dinner plans

Want to get a bit more organized with dinner plans?
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Let’s skip the fluff and go straight to the actionable quick tips that you can implement immediately.
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Quick Tip 1: Set aside time for meal prep
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Using a block of time to get food prepped for the week is going to save on on those busy days.... but you need to plan for it! Most people have an hour or two on the weekend they could set aside for meal prep. Plan it. Book it into your calendar! Then put on some fun music, and have fun!
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Quick Tip 2: Batch cook It's not four times the work to make a quad batch of something! Buy in bulk (save money too!), then prep a few meals to put in the freezer!
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I just hit publish on a hot new post for the BEST freezer meatball recipe! This will make 4-5 meals you can keep in the freezer and quickly reheat in your favourite sauce! #recipelinkinbio
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Quick Tip 3: Keep an inventory Keep a list of the meals you have stashed in your freezer so you don't have to rack your brain or rummage through the freezer to see what you have!
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There you go!
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3 quick tips to help you feel more organized in the kitchen!.
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I have tried all 3 myself, and they work wonders!
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What are your some of your tips to get more organized?
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#smartnutritionrecipes #batchcooking #mealprep #mealprepping #mealpreprecipes #mealprepsunday #mealprepideas #mealplanning #mealplanning101 #lifehack #kitchenhacks #organizationtips #stressless

What’s the number one thing you need to have in

What’s the number one thing you need to have in yourself when diving into a life of food freedom?
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TRUST
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We’ve been chatting about trust over @happyhealthyeaters (did you know I also have a passion for helping parents feel confident when starting their babies on solids foods?) and how important it is as parents to trust that their babies are clever and know how much food their bodies need.
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The same goes for you as an adult! You were a baby once and you were born with this instinct to self-regulate how much you need to eat! For a variety of reasons, we sometimes lose touch with this instinct but, with instruction and practice, you can get it back!
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But it all starts with having a little faith in yourself!
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And yes…. I KNOW it can be hard to trust in yourself.
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What about trusting in God? He has proven himself faithful. And he created you!! He designed you! He called his creation GOOD! He made a great body that can certainly be trusted. It starts by just taking a step of faith:)
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While reading my devotions today I was marvelling at how God chose faith as the gateway to a relationship with him. The God who created the earth, the sun, the universe could simply demand that we fall down and worship him, that we obey every command he makes. He would be incredibly justified to do so. And yet, he doesn’t! Because there would be very little joy in that type of relationship!
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To me, this reveals that God is a God of JOY.
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In the same way that you could micro-manage your eating with dieting rules and caloric limits and be semi-justified to do so… but where is the joy in that type of relationship with food?
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I firmly believe God wants MORE for you. If you find it difficult to trust in yourself, start by trusting in him and ask him for faith.
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The disciples asked Jesus “increase our faith!” and I think it’s a valid prayer to emulate in our own lives!
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Oh, and if you want a prayer partner, just send me a DM and I will commit to praying for you that God will increase your faith!
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Will you tag someone who might benefit from reading this?
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#iquitovereating #faithoverfear #trustovercontrol #intuitiveeating #mindfuleating #comforteating #faithbasedbusiness

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