Samantha Carley, MS, RDN

April 12, 2017

Spicy Turmeric Roasted Chickpeas

Hi, guys! I hope you’re all having a fabulous start to the week. I wanted to share one of my favorite recipes for meal prepping that’s so versatile. Roasted chickpeas are awesome as a snack, added to salads or even main dishes to boost the nutritional content. This spicy version has a delicious kick to take any meal up a notch. As you can see from most of my recipes, I LOVE using chickpeas in all different types of ways – mashed into hummus, roasted, or just plain on top of salads. They’re full of fiber to aid in digestive health and helps rid the body of cholesterol. Chickpeas are also a good source of plant based protein – especially combined with a grain such as rice. Beans and grains are incomplete proteins, but when eaten together become “complete.” This doesn’t have to be in the same meal, but same day is best!

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by Samantha Carley, MS, RDN

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April 5, 2017

The Fresh Scoop: What’s Happening in Wellness

Hi guys! For anyone in New York, aren’t you loving this weather the past few days?! It’s a great motivator to get outside, breathe in the fresh air and move more! Spring is such a great time to get back on the horse. The sunshine and warmer weather means beach season isn’t too far away, either! Find some fun ways to stay active outdoors like biking, jogging, playing tennis, or walking your pet at the local park! Here is a recap made for you of what’s happening in wellness lately so you can stay up to date on current research and emerging science. And just some fun, interesting health based articles too!

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by Samantha Carley, MS, RDN

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March 20, 2017

Vanilla Coconut Quinoa Breakfast Bowl

Happy Spring everyone!

Although it’s technically spring, it’s still feeling a bit like winter in the northeast. Don’t you just love a delicious warm hearty bowl of goodness in the morning?! This coconut filled breakfast bowl stars quinoa (pronounced keen-wah), one of my favorite gluten free grains which is technically a SEED. Quinoa is a complete protein, meaning it contains all of the essential amino acids that are necessary in the diet. Learn more about plant based proteins in my last post, here. Quinoa has such a delicious, nutty texture and flavor that is so versatile, hence I’m eating it for breakfast! Quinoa has become such a popular trend, but it has been around for centuries in countries across the world! It is a great staple due to it’s high protein content as well as its notable magnesium and iron content, not to mention it’s 100% whole and unrefined (fresh plates approved).

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by Samantha Carley, MS, RDN

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March 9, 2017

10 Plant Based Proteins to Add to your Diet Today

As you know, I’m a big advocate for unprocessed and real foods. Did you know you can meet your nutritional needs for protein by eating plant foods?! I wanted to share some info on these typical foods that you may not have known are PACKED with protein to fuel your body with tons of other added benefits – WIN WIN.

If you ask any vegetarian, vegan, or plant-centric eater, they’re usually asked a question like “How do you get your protein??” I hope to provide you with some information that can shut down the critics and show that you can nourish your body fully with plants if that’s something you’re into. If you like your meat, these plant based foods are ones that you can increase if you’re cutting back on meat heavy meals to improve your health and waistline. Adding these protein packed plant foods to your diet will certainly cause all aspects of your health to flourish such as digestion, blood sugar balance, increase in omega 3 fatty acids, minimize cravings, boost antioxidants and immunity and so much more.

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by Samantha Carley, MS, RDN

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February 15, 2017

Simple Pesto White Bean Salad

Hi guys! I hope everyone had a happy Valentine’s day! I know mine was filled with so much love (& YES chocolate!!). I created this simple and delicious white bean salad with pesto to fill my needs for some delicious nutrition via beans and veggies. This dish is quick to make and provides tons of nutrients and fiber to help keep you oh so satisfied yet feeling light and ready to take on the day. (more…)

by Samantha Carley, MS, RDN

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January 30, 2017

How to Make Your Resolutions Last All Year

Hi guys! As we’re coming up on February, it’s great to re-evaluate goals and intentions set for the year – have you forgotten them or let them fall to the wayside? It’s easy to set goals, but without a clear path and coinciding steps, it can be difficult to follow through and achieve the results you want. I know life can get in the way with a million other things to do throughout the day, but there are small things you can do each day to help make your ultimate health goals tangible and keep your resolutions going all year. (more…)

by Samantha Carley, MS, RDN

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January 25, 2017

Mood Boosting Cacao Espresso Mini Donuts

Helllooo chocolate. Chocolate can certainly be a part of a balanced diet. Cue 70% dark chocolate, cocoa powder used for baking and cacao – the most unrefined form of chocolate ground from the cacao bean. Cacao trees grow in places such as the Philippines, Brazil, Papua New Guinea, Ecuador, and a few Caribbean islands.

Cacao pods all contain nibs which are used to make chocolate, or sold in their whole form as cacao nibs before sold to processors. Now that you know the basics about how it’s grown, you should know how amazingly high in antioxidants and nutrients cacao is! (more…)

by Samantha Carley, MS, RDN

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January 17, 2017

Roasted Cauliflower “Steaks”

Cauliflower – a high antioxidant cruciferous vegetable! Don’t be fooled by it’s white color. Cauliflower and other white and yellow vegetables contain anthoxanthins, a type of flavonoid with health promoting benefits. Cauliflower is also a great source of Vitamin C to keep your immunity up this time of year. Cauliflower comes in different colors, too like orange and purple. It’s similar to it’s cruciferous cousin broccoli yet grows in a head and has a more dense body. I love cauliflower because it’s extremely versatile and able to be combined with so many different flavor combinations…it’s never in vain to pick up a head of cauliflower at the grocery store.

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by Samantha Carley, MS, RDN

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January 12, 2017

Sweet Potato Toast Three Ways

Hello and welcome to my new and improved site! New year, new big things! I wanted a “fresher,” cleaner appearance and the ability to share my meal plans, counseling packages and more with you all, so stay tuned! If you haven’t signed up for e-mail notifications, you’ll want to do that on the right side of this page to stay in the loop!

Cue one of the latest food trends, sweet potato toast. This is a new craze that’s been floating around the internet, so I thought I’d share my spin on it or introduce it to those of you who haven’t heard of such a thing. Sweet potatoes are one of my FAVORITE vegetables, so I knew I had to give this one a try – share my love for sweet potatoes with this Roasted Sweet Potato Salad or snack on this Sweet Potato and Cucumber Mozz Fix. (more…)

by Samantha Carley, MS, RDN

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January 2, 2017

Golden Turmeric Milk

Happy New Year, all! A new year with new chances for fresh starts and treating your body with respect and love. This past month has been filled for most with parties and celebrations, so I wanted to share my recipe that I enjoy on the regular to help fight inflammation, maintain immunity, and help nourish the body with an ancient healing spice – turmeric. Turmeric has been around for ages and primarily used in Ayurvedic medicine to treat many types of ailments. Today, it is used as a supplement or spice to aid in inflammation, chronic health conditions, cancer and more. The active compound studied in turmeric is called curcumin which is thought to give turmeric it’s anti-inflammatory effect. (more…)