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Bits and Bites

News from Jen Messer Nutrition

There is No Place Like Home!

My family just wrapped up a vacation to Arizona and Las Vegas! This was my first time visiting Arizona. The Grand Canyon and Lake Powell were my favorite spots - they both looked unreal - as if I was in a computer simulation with my family!

My three daughters seemed to really enjoy a night out on the Las Vegas Strip - but hands down I think we all vote the days at Lake Powell were the most amazing.

It was a scorcher out there, very dry, with many of the National Parks we had planned to visit closed due to forest fires. I am happy to report that we did use plenty of road trip nutrition tips while we were traveling from destination to destination!

In the end, the best part of vacation was coming home. I love the lush greenery all around New Hampshire and there is nothing like drinking your own well water! It’s the little things in life :)

Exciting News!

I recently left my full-time position and have turned my side hustle into a career. I took the leap and I am now a full-time private practice Registered Dietitian. With more time in my schedule I am now accepting new clients into my practice. If you would be interested in working with a dietitian one on one please get in touch. I’m so excited to help people get their health on track through enhanced nutrition.

Did you know? New Hampshire was the first state to sign a bill that makes permanent some parts of the expanded telehealth system put in place for COVID-19. The bill requires equal insurance coverage for medical visits done remotely and in person, including for Medicaid users. This means remote nutrition counseling sessions are covered by your insurance. Many of my clients appreciate the convenience of telehealth.

July is Berry Season!

One thing I am certain of is that berries are delicious and readily available during the summer months here in New England. July usually means fresh blueberries and cherries. Consider a fun family outing to pick your own and then try out my favorite berry dessert recipe.

Mixed Berry Tart inspired by Feeding the Whole Family by Cynthia Lair

For the crust:

  • 1 1/4 cup rolled oats

  • 1/4 cup walnuts ground

  • 1/4 cup almonds ground

  • 1/4 whole wheat pastry flour

  • a pinch of sea salt

  • 2 Tablespoons maple syrup

  • 2 Tablespoons of cold-pressed vegetable oil

  • 2 Tablespoons of water

Preheat the oven to 350 degrees and combine the dry ingredients for the crust in a bowl. Once combined mix in the wet ingredients. Press this mixture into an pie pan with wet hands. Bake for 12-12 minutes and let cool.

For the tart filling:

  • 1 cup washed and trimmed in half strawberries

  • 1 cup washed blueberries or raspberries

  • 1 cup of apple or berry juice

  • Maple syrup

  • 2 Tablespoons of a thickener I use kudzu root or arrowroot but cornstarch will work too.

Mix the juice and thickening agent together in a small pan until dissolved. Add berries and 2 Tablespoons of maple syrup and heat on high, stirring constantly, until thick and clear ~5 minutes. Remove from heat and add in other berries. Pour the mixture into prebaked crust. Cool at room temperature or in refrigerator before serving. Enjoy maybe with a dollop of vanilla yogurt on top!

10 Swaps to increase the Nutrient Density of Your Favorite Eats!

  1. Try a nut butter or avocado on your toast rather than butter or margarine.

  2. Tuna, potato, or chicken salad can be prepared with pureed avocado rather than mayo - it is also a great topping for sandwiches too.

  3. Chicken and tuna salad can be made with low-fat cottage cheese. This increases your protein and calcium intake, try it with curry spices.

  4. Love to bake? You can swap 1/2 your oil for unsweetened applesauce in baked goods. This adds some extra nutrition while also reducing the empty calories and fats of your favorite recipes.

  5. Greek yogurt is a great swap in veggie dips to add some beneficial probiotics to your diet try Tzatziki or my artichoke dip.

  6. Consider adding heart healthy seeds or nuts for crunch on your salad rather than croutons. Pistachios, sunflower seeds, walnuts, and pecans are my personal favorites.

  7. I’ve come to really enjoy swapping sour cream for Greek yogurt in my burritos, nachos, and taco salads. Probiotics, protein, and just as much taste.

  8. Hiking? Want to snack like a boss? Make your own trail mix with nuts, seeds, and dried fruits. It is customized to your preferences, fresher and has a bump in nutrition when compared to the prepackaged commercial brands.

  9. Pop your own popcorn. You can air pop it or if you’ve got a brown bag you can pop it in the microwave without all of the added “stuff” the commercial microwave brands add. Season with olive oil, and your favorite spices garlic powder, smoked paprika, etc. I like to sprinkle on nutritional yeast for a cheesy flavor.

  10. A few days a week swap out your boxed breakfast cereal for oatmeal. Overnight oats are great during the summer - serve they cold or hot! Then add all of your favorite toppings berries and nuts are my favorites.

Got questions?

If you would like help managing your own nutrition get in touch. I love helping people increase their energy, feel comfortable in their own skin, and normalize their biomarkers through wholesome nutrition!

I accept many major insurances, FSA/HSA accounts, and private payers.

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