Samantha Carley, MS, RDN

August 8, 2016

Creamy cashew banana oatmeal topped with seasonal summer fruit

Nothing beats the taste of a fresh, seasonal summer peach, and some delicious fresh berries. I aim to use seasonal fruits whenever possible, knowing that they travelled less to get to my plate and I’m supporting more local farmers. Plus, they are even more delicious! Oatmeal is a staple for me any time of year because it is so versatile and doesn’t necessarily need a recipe… many times you can use your pantry to create one of many varieties of tasty, creamy oatmeal. I love using cashew milk in oatmeal to create a special creaminess that keeps you coming back for more! (more…)

by Samantha Carley, MS, RDN

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July 18, 2016

Freshest New RD: I’m a Registered Dietitian Nutritionist!

You guys, I am so happy to say I am FINALLY, after a long, difficult and amazing journey, officially a Registered Dietitian Nutritionist! The end of last week, I took the monumental CDR exam, which is the final step for dietitians-t0-be after the Dietetic Internship to become an RDN. I am so happy to share with you all that I passed and officially have my shiny new credentials!

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by Samantha Carley, MS, RDN

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June 7, 2016

Spicy black bean burrito bowl with avocado lime sauce

This is a quick, hearty dinner that is great for a last minute meal when you have staple ingredients around such as rice, beans, and avocado. It has a perfect blend of flavors like spicy chipotle adobo peppers, red onion, cilantro, and lime. It’s a great blend of carbohydrates, fiber, protein, and healthy fats to keep you satiated. I love this meal as is, or I enjoy it with a fresh salad also dressed with cilantro and lime. (more…)

by Samantha Carley, MS, RDN

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1 Comments

May 23, 2016

Roasted Sweet Potato Salad with Balsamic Tahini Glaze

Can you say delicious? This was one of my favorite recent creations and I can’t stop making it! It’s so satisfying as a meal – sweet potatoes are full of fiber along with the chickpeas and lentils which also are filled with plant based protein. The balsamic tahini glaze also has hints of honey and dijon mustard giving an all around great flavor. (more…)

by Samantha Carley, MS, RDN

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2 Comments

May 9, 2016

Fresh Spotlight: Healthy Snacking 101

Are you in need of some serious snack inspiration? It’s a very popular question I get from clients all the time: What are some healthy snacks that will keep me on track with my goals, and what should I look for? It can be confusing as you browse the supermarket and see thousands of items with fancy labels with so-called health claims. With snacking, we want to get back to basics and keep it simple, as in going for whole foods that are filled with fiber and nutrition to keep you energized, light and nourished until your next meal.

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by Samantha Carley, MS, RDN

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May 2, 2016

Lentil, Carrot & Raisin Salad

I hope everyone had an awesome weekend as we head into May! This cold lentil salad is great to put over some greens for a filling lunch or wonderful for a brunch, for example for Mother’s day coming up next weekend! (more…)

by Samantha Carley, MS, RDN

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2 Comments

April 19, 2016

Natural Beauty Series: Coconut Oil

I’m so excited about this topic as I’ve been using coconut oil in my natural beauty routine for quite some time now, and I love it! It has such a soft and silky texture that makes skin feel amazing.

Coconut oil is a saturated fat that differs from the saturated fat from animal products, as it is a medium chain triglyceride, primarily made up of lauric acid, which means it is processed differently in the body as it is assimilated and absorbed very quickly and used for energy metabolism (when eaten, of course)! Here, we’re going to focus on it’s topical uses and save the coconut oil consumption for another fun time. (more…)

by Samantha Carley, MS, RDN

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April 13, 2016

Quinoa, Broccoli & Tomato Bake with Feta

This is a great weeknight dinner that is quick and sure to please the whole family. It’s filled with delicious flavor and is loaded with nutrition. You’re getting tons of fiber and protein in one dish! Broccoli is key for Vitamin C which is known to fight free radicals, helping to slow down the aging process. (more…)

by Samantha Carley, MS, RDN

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March 12, 2016

Ten Things to Know Today: March 14

Happy Daylight Savings! Here’s to longer sunny days and warmer months to come. I know Spring is such a motivator for myself to feel refreshed, recharged, and stay healthy. What do you for yourself to feel refreshed and recharged?

I’ve compiled a list of 10 things to know to start your week off on a healthy and happy note: (more…)

by Samantha Carley, MS, RDN

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March 2, 2016

Ravishing Red Smoothie Bowl

Creamy, delicious smoothie bowls are currently all the rage in the health world. They make an amazing breakfast or lunch and are pretty much like ice cream, but healthy. I’m telling you to have ice cream for breakfast. This recipe was so delicious and easy I couldn’t not share the recipe! Only 5 ingredients make up this smoothie bowl in the base:

Frozen Banana
Frozen Raspberries
Natural Peanut Butter
Chia Seeds
Unsweetened Almond Milk (more…)

by Samantha Carley, MS, RDN

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