Steel Cut Oats vs. Rolled Oats vs. Quick Oats – What’s the Difference?

February is Heart Health Month and oats have a stellar reputation for their heart health benefit. Do you know the difference between each variety of oats?

variety of oats in steel measuring cups

Fiber’s role in heart health

Dietary fiber can help improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.

The American Heart Association recommends that at least half of the grains you eat be whole grains. Eating whole grains (like oats) are consistently associated with a reduced risk of chronic disease, including cardiovascular disease. Whole grain oats and oat bran can help lower blood cholesterol thanks to the power of beta-glucan – a soluble fiber, largely unique to oats, that basically tells your liver to pull LDL cholesterol out of the blood. Then, it binds to some of the cholesterol in your gut, keeping it from ever reaching your bloodstream.

You head to the grocery store to pick up oats, and there are so many options. Steel-cut oats, rolled oats, old-fashioned oats – what’s the difference?

different variety of oats on a wooden board

Steel Cut Oats

steel cut oats in a metal measuring cup

Steel-cut oats, also known as Irish or Scottish oats, are oats that are processed by chopping the whole oat groat into several pieces. This type of oatmeal takes the longest to cook. Why? Because the outside layer of the whole grain, the bran, is fully intact. A longer cook time penetrates through the bran creating tender, yet a chewy texture that retains much of its shape even after cooking.

Don’t have time in the morning to cook steel-cut oats? I don’t blame you! Prepare them in advance by cooking them over the stovetop, in a crockpot, or Instant Pot. Or try my frozen muffin tin method.

Get the recipe: Frozen (Single Serving) Pumpkin Steel Cut Oatmeal

Rolled Oats

rolled oats in a metal measursing cup

Rolled oats, also known as old-fashioned oats, are created when oat groats are steamed and then rolled into flakes. This process stabilizes the healthy oils in the oats, so they stay fresh longer, and helps the oats cook faster, by creating a greater surface area.

Rolled oats cook faster than steel-cut oats. They absorb more liquid and hold their shape well during cooking. With their faster cook time, enjoy a bowl of warm oatmeal in the morning or use in recipes like muffins, granola, pancakes, or other baked good recipes.

Get the recipe: Quinoa Oatmeal with Berries

Quick Oats

quick oats in a metal measuring cup

Quick oats, also known as minute oats or instant oats are rolled oats and that are steamed for even longer. As the most processed type of oat, instant oatmeal cooks in seconds and has a smooth, creamy, and soft consistency and mild flavor.

Quick cook more quickly than steel-cut or rolled oats, but retain less of their texture, and often cook up mushy. Plus, be mindful of the multiple varieties of quick oats in the shelf. Tip: Opt for the quick oats in the canister vs. the individual packets. Not only will you save money, but often the packets contain disodium phosphate (aka. salt), to help them swell even faster in the microwave, whereas the canister contains just the oats. Additionally, the packets contain added sugar, if choosing the flavored varieties.

Get the recipe: Apple Pie Overnight Oats

oatmeal with strawberries and raspberries in a white bowl

New Research

Consuming uncooked oats, like overnight oats that are soaked in milk or yogurt to soften, contain resistant starch. Resistant starch is a carbohydrate that resists digestion in the small intestine and ferments in the large intestine. As the fibers ferment they act as a prebiotic and feed the good bacteria in the gut.

The John Hopkins Patient Guide to Diabetes notes that “When starches are digested they typically break down into glucose. Because resistant starch is not digested in the small intestine, it doesn’t raise glucose. Gut health is improved as fermentation in the large intestine makes more good bacteria and less bad bacteria in the gut. Healthy gut bacteria can improve glycemic control. Other benefits of resistant starch include increased feeling of fullness, treatment and prevention of constipation, decrease in cholesterol, and lower risk of colon cancer. Resistant starch is fermented slowly so it causes less gas than other fibers.”

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What RD’s Do – Celebrating Registered Dietitian Day!

Happy Registered Dietitian Nutritionist Day! In honor of this special day during National Nutrition Month I’ve connected with Registered Dietitian’s in various areas of dietetic careers to share what they do and why they love being Registered Dietitians!
What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health
Are you thinking about becoming a Registered Dietitian? I shared my journey and the steps to becoming a Registered Dietitian in a three-part series. To learn more read Part 1, Part 2, and Part 3. Never hesitate to reach out if you have any other questions! I am always happy to help!

The field of dietetics has drastically grown over the years. A job as a Registered Dietitian is not just limited to a clinical setting anymore. There are so many options to explore.
I’m excited to share these wonderful Registered Dietitians today to celebrate Registered Dietitian Day! I mean, we have our own holiday.. we are kind of a big deal.

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Julie Harrington, RD

Where did you complete your nutrition education and dietetic internship?

I went a little different of a route than most dietetic students. I completed my Bachelor degree in Culinary Nutrition, Concentrations in Leadership Studies and Biology at Johnson & Wales University. I LOVED culinary school. Then I completed my dietetic internship at the College of Saint Elizabeth in NJ.

What is your job title? What do you do?

Sometimes I feel like I have an identity crisis when I answer this question. Like many entrepreneurial dietitians, I wear many hats!
I own my own business Julie Harrington Consulting LLC, as a Culinary Nutrition Consultant. I work with like-minded brands developing new recipes, creating recipe videos, freelance writing, and media/spokesperson work. My passion is educating about nutrition through food! My blog and social media feature nourishing recipes with creative culinary ideas to help everyone cook a little more in their kitchens.
I also work at Living Plate LLC, a nutrition education and counseling center, as their Culinary Nutrition Programs Coordinator. There I wear many hats too! I teach interactive hands-on cooking classes, give community and corporate wellness presentations, as well as providing nutrition counseling. I work a lot behind the scenes creating content and materials for Living Plate Pro, nutrition education programming that incorporates food experience to share with other RD’s.
I am also serving a two-year term on the executive committee for Nutrition Entrepreneurs DPG group as the newsletter editor.

Describe a day in the life of your job as a Registered Dietitian.

There is no typical day for me! I am at Living Plate Monday-Thursday, but my hours always vary due to different cooking classes, presentations, and events. A day could be spent creating new recipes, taking photos and creating videos. Or I can be parked at my computer writing articles, editing photos, etc. I love that my career takes me in so many directions. It’s something new every day!

What is your favorite part of your job?

I love connecting with people and sharing my passion for cooking to help them create a healthier relationship with food. The hands-on cooking classes are my absolute favorite to teach because I can just see clients confidence building and I can help them break barriers to help them continue to reach their health goals through the food they are eating.
Through my consulting business, I have met some awesome colleagues that I’ve had the pleasure to work and collaborate with.

What is your favorite food?

Ask me this question tomorrow and I will probably give you a different answer. Right now, I cannot go a day without citrus. I’ve been loving cara cara oranges, blood oranges, grapefruit, and sumo mandarins. Also, my meal prep has been including quiches weekly. There are just so many combinations you can create!

Connect with Julie:

Website | Twitter | Instagram | Facebook | Pinterest

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Stephanie Perruzza, MS, RD

Where did you complete your nutrition education and dietetic internship?

I completed my Bachelor of Science in Nutrition and Dietetics along with my combined MS-DI program at the University of Rhode Island.

What is your job title? What do you do?

I’m currently a Health & Wellness Specialist at KIND Snacks and previously was a Registered Dietitian/Outpatient Oncology Nutrition Coordinator at Northern Westchester Hospital. While working in the hospital, in addition to providing medical nutrition therapy, I spent a lot of time understanding how my patients eat and make food decisions. Much of that process stemmed from their understanding of food labels, individual lifestyles, and perceptions of healthful foods and nutrients. This provided a clearer line of sight into ways I can introduce wholesome, simple food and snack options to improve their overall diet quality. One brand that always rose to the top of my list, that I ate and purchased myself, was KIND Snacks. I had always envisioned transitioning to work within a food company where I could help encourage positive change to a broader audience and one that already prioritized health and nutrition, which led to my interest in working with KIND. I reached out to introduce myself, share my love for the brand and seek opportunities and shortly after was grateful to become their first in-house dietitian!

Describe a day in the life of your job as a Registered Dietitian.

There is no typical day at the KIND office which allows my days to be very versatile and rewarding! My work focuses on supporting our new product and nutrition education initiatives and I’ve worked closely on past projects like KIND’s efforts to redefine healthy on the policy front. I also engage with registered dietitians within our Nutrition Collective, which is our external network of nutrition professionals. I also provide strategic nutrition counsel to our internal Marketing and Product Innovation teams and help develop nutrition and health-focused messaging related to our snacks.

What is your favorite part of your job?

I love connecting and engaging with like-minded professionals in the field through our Nutrition Collective. I also enjoy serving as a nutrition media spokesperson to educate our community about KIND’s health initiatives, position on specific nutrition-related topics and the introduction of new products within our portfolio.

What is your favorite food?

I grew up in an Italian household so I love my carbs…pasta, olive bread, whole grains like farro – I love them all!

Connect with Steph:

Twitter | Instagram | LinkedIn

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Kelly R. Jones, MS, RD, CSSD, LDN

Where did you complete your nutrition education and dietetic internship?

I completed my BS in nutrition with a minor in exercise physiology at the University of Connecticut and my dietetic internship and MS in Nutrition with a concentration in exercise physiology at the University at Buffalo.

What is your job title? What do you do?

While I was the first dietitian to work with the University at Buffalo athletes after passing the RD exam and while completing my Masters, my first job out of grad school was as a full-time professor at Bucks County Community College outside of Philadelphia. I still teach there, though this is my first year, not full time as my business has expanded. I struggle to give myself just one job title! If it had to be one, it’s the owner of Kelly Jones Nutrition, LLC, but I would describe myself as a speaker and consultant in the area of sports nutrition.

Describe a day in the life of your job as a Registered Dietitian.

Every day is different which is what I love about what I do! In the fall and spring, I have a lot of seminars to plan for and provide to sports teams during non-traditional hours in the evenings and on Saturday mornings. During the week, some days I am doing a corporate wellness or community seminar before heading to wellness meetings at a large athletic club, where I created and maintain nutrition and medical fitness programming. Other days, I am reading research studies so that I can write and update sports nutrition continuing education articles or consulting on nutrition communications content for USA Swimming or a couple of food companies I work with. More recently I’ve been spending a lot of time prepping catering menus and educational materials for the Philadelphia Phillies organization. I also do virtual counseling with athletes and created, along with Heather Caplan, run an online nutrition course for active women.

What is your favorite part of your job?

The variety and quantity of people I am able to reach through the variety of services I provide. It’s so exciting to me knowing that media segments, articles an just the nutrition messaging I consult on reaches mass amounts of people so they are provided with valid nutrition information. I also love being able to educate active females on ditching diets and properly fueling their bodies.

What is your favorite food?

Hard question for a foodie! I would have to say my buckwheat oat pancakes right now, but the buffalo cauliflower at Front Street Cafe in Philadelphia is something I’ll really crave on occasion!

Connect with Kelly:

Website | Blog | Twitter | Instagram | Facebook

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Kim Hoban, RD, CDN, CPT

Where did you complete your nutrition education and dietetic internship?

I completed my BS in Dietetics at SUNY Oneonta and Dietetic Internship at Northwell Health in Long Island, NY.

What is your job title? What do you do?

I am the Director of Wellness at CulinArt Group, a dining services provider, where I oversee the development and management of all wellness and sustainability programs.  I’m also the owner of KH Nutrition Services, a private nutrition counseling and consulting practice business. I work both one-on-one and in groups to provide coaching in the areas of intuitive eating and sports nutrition.

Describe a day in the life of your job as a Registered Dietitian.

I work in a corporate setting where no two days are alike! I oversee a team of regional Registered Dietitians and some days might be spent drafting or editing a nutrition newsletter, working to develop a lesson plan for a lunch-and-learn or providing nutritional analysis on some of our latest culinary creations. I love collaborating with our chefs to create delicious, well-balanced meals for our guests. After my corporate workday ends, several nights a week I also meet virtually with clients, write or develop recipes for my blog.

What is your favorite part of your job?

As an RD who loves food and teaches an intuitive eating approach, I love helping people ditch diets and rediscover a happy, balanced way to eat and move their bodies.

What is your favorite food?

These days, pregnancy has me craving all types of cereal. Life cereal and peanut butter Puffins have been my favorites lately!

Connect with Kim:

Website | Twitter | Instagram

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Ginger Hultin, MS, RDN, CSO

Where did you complete your nutrition education and dietetic internship?

I graduated from Bastyr University in Seattle with my MS in nutrition/dietetics. It is such a great program – a rigorous didactic program that focuses on a whole food approach to nutrition. I got to take extra classes about supplements, whole food cooking, eating disorders and gardening. I did my internship at the Edward Hines Jr VA Hospital in Chicago. That was also a fantastic program – very clinical and fast-paced. I learned so much.

What is your job title? What do you do?

I’m a spokesperson for the Academy of Nutrition and Dietetics and I also run my blog at Champagne Nutrition. I spend a lot of time researching, writing and developing nutrition talks. I specialize in talking about alcohol and how it can fit into a healthy diet, vegetarianism, oncology nutrition and social media.
I work full time for a very cool company called Arivale in Seattle. We’re a scientific wellness company and I get to combine analyzing my client’s blood labs and genetics to help them make changes that lead to healthier lives.

Describe a day in the life of your job as a Registered Dietitian.

I’m on the phone with reporters or blogging early in the mornings and on the weekends. I love this work so it’s really a joy to put in the extra hours. During the weekdays, you can find me at Arivale on the phone talking to my clients, leading my team, and working on all the projects that come up in a start-up. It’s fun! I do spend a lot of time at my computer so in my free time I cook a lot developing my recipes and I do as much yoga as I can to stretch out.

What is your favorite part of your job?

I love knowing the truth about the science of nutrition and then using behavior change with my clients to help them make changes they can stick to long-term. I also love that I get to write about nutrition so much – that combines two of my life’s passions.

What is your favorite food?

I’m a big pizza person. I’m a vegetarian so I’ll add pineapple, mushrooms, broccoli, spinach, tomato, basil, bell peppers – all the veggies!

Connect with Ginger:

Website | Twitter | Instagram | Facebook | Pinterest

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Maggie Michalczyk, RDN

Where did you complete your nutrition education and dietetic internship?

I completed my undergrad in dietetics at Michigan State University and completed my dietetic internship through the Aramark distance dietetic program in Chicago.

What is your job title? What do you do?

I’m a Chicago-based, dietitian, recipe developer, and nutrition communications consultant! I used to work in corporate America and took a break to strengthen my nutrition counseling skills and focus on creating recipes with various foods and drinks on behalf of different brands.

Describe a day in the life of your job as a Registered Dietitian.

My typical day varies! On some days I see clients in person and virtually, which means I’m on the computer for most of the day. Other days I’m in the kitchen making recipes and taking pictures, oh and not to mention cleaning up the big mess I just made! I enjoy the flexibility but at the same time I’ve got to say setting a routine for certain days helps keep the productivity up!

What is your favorite part of your job?

My favorite part of my job is helping someone achieve their nutrition goals and making a recipe that makes what seemed like a typical boring vegetable into something fun people will want to make in their own kitchens!

What is your favorite food?

Anything pumpkin related, but especially pumpkin ravioli!

Connect with Maggie:

Website | Twitter | Instagram | Facebook

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Jenna Amos, RD

Where did you complete your nutrition education and dietetic internship?

I completed my didactic coursework at Boston University and then my dietetic internship at VCU Health in Richmond, VA.

What is your job title? What do you do?

I am currently the Nutrition Communication Lead at siggi’s diary.  My job is multifaceted but generally speaking, I assist the marketing team with a focus on all nutrition communications.  As part of this, I work with the RD community to create content that best meets their needs and supports their work through our ambassador programs and our siggi’s sessions online education portal.  Previously, I was a retail RD for ShopRite.  That role gave me a great foundation in the food industry and marketing, which helped guide me to my current job!

Describe a day in the life of your job as a Registered Dietitian.

My typical tasks vary greatly, especially depending on the time of year.  I project manage various initiatives, such as siggi’s sessions and retail RD demo kits.  During busy conference season, I spend a lot of my time prepping for conferences and then traveling to and attending the events.  However, I am always communicating with RDs to provide educational materials, demo kits or yogurt to support their work!  I get to meet and “e-meet” so many RDs and other health professionals all the time-it really gives me an appreciation for the work this community accomplishes.

What is your favorite part of your job?

I love being able to support the RD community but also spread the word about a food and brand I really stand behind.  It is so fun to see the company grow and develop and since we are such a small company, to have a hand in all of that.

What is your favorite food?

Peanut butter (especially on siggi’s No Added Sugar Banana Cinnamon)!

Connect with Jenna and siggi’s:

Website | Twitter | Instagram | Facebook | Pinterest

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Janice Newell Bissex, MS, RDN

Where did you complete your nutrition education and dietetic internship?

I received my undergraduate degree in Food and Nutrition from the University of Maine at Orono and completed my dietetic internship at New England Deaconess Hospital in Boston. I also earned my master’s degree at Boston University.

What is your job title? What do you do?

I am a Holistic Cannabis Practitioner and Culinary Nutritionist at Jannabis Wellness. I help people who suffer from pain, anxiety, insomnia, autoimmune disorders, cancer, and other debilitating conditions find relief using medical marijuana. I made this career change when my dad found relief from his pain using cannabis. I realized that the stigma surrounding marijuana and lack of education was preventing people from finding much-needed relief.
My career has taken me from cardiac rehab to nutrition software sales, to consulting dietitian for the US Senate Restaurants and Boston Harbor Hotel, to cookbook author, blogger, podcaster, recipe developer, and media spokesperson to business owner. All of these jobs prepared me to start my business as a holistic cannabis consultant.

Describe a day in the life of your job as a Registered Dietitian.

The nice thing about owning my own business is I can make my own schedule and do things that are important to me. My day may start with a yoga or TRX class at my local YMCA. When I return to my home office I dig in and respond to emails and social media posts. I may see a client or two, work on my website or a Powerpoint presentation for an upcoming talk, fulfill online orders for my Jannabis Wellness CBD products, plan my next cannabis education gathering that I host monthly for Ellementa, or do outreach/marketing for my business.
If I have an intern working with me we may do any of these things or do research on medical benefits of cannabis, create and test a recipe, or work on content for my website. Right now, I need to fit in some studying time for an online end of life doula class that I am taking through UVM. Never a dull moment!

What is your favorite part of your job?

The flexibility! I can make my own hours, and include time to be involved in my community and church, exercise, and walk my mini dachshund!

What is your favorite food?

Of course, I can’t pick just one! Avocados, dark chocolate, cheese, nuts, and red wine top the list. 

Connect with Janice:

Website | Twitter | Instagram | Facebook | Linkedin

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Lauren Cadillac, RD

Where did you complete your nutrition education and dietetic internship?

I completed my undergraduate work at Penn State University (studied Nutritional Sciences). After completing my BS, I entered into the Dietetic Internship program through The College of Saint Elizabeth (with some pretty sweet people 😉 )

What is your job title? What do you do?

I currently work in private practice part-time alongside a psychiatrist. I work with a lot of clients that suffer from anxiety, depression, ADD, and those who are looking to optimize their lives. We discuss those foods and behaviors that can contribute to and exacerbate symptoms. In addition, we cover foods that can help stabilize mood and blood sugar and improve energy and performance. Many of my clients have crazy busy schedules rarely make time for good nutrition. It’s my job to help them overcome obstacles and barriers to find ways to make health a priority but not a hassle. My approach with each client differs depending on his or her goals, lifestyle and situation. Some clients don’t have time to prepare food, so we work together to find healthy options at nearby restaurants or even use meal delivery services to guarantee they’ll have a wholesome meal accessible. I’m often using motivational interviewing to elicit behavior change and develop a healthier relationship with food.
My previous experience includes clinical dietetics, fitness training and personal involvement in the bodybuilding industry. Throughout my journey of nutrition approaches, in addition to overcoming personal struggles that surfaced through my experiences, I’ve adapted a more holistic, intuitive eating approach. Rather than giving diet plans with an end date, cutting out food groups or counting macros and calories, I focus on the underlying reasons we all want better health and weight loss. We want to feel good. Rather than deprivation and willpower, we focus on nutrition that feeds our body and spirit.

Describe a day in the life of your job as a Registered Dietitian.

I’m in a transition period between personal training and private practice dietetics so I tend to be all over the place. I have 8-10 training clients I train throughout the week. The other bulk of my time is spent at our office seeing patients or working remotely doing phone call/skype sessions.

What is your favorite part of your job?

Watching my clients improve. When they give me feedback like “I have more energy to play with my kids” or “I’ve been sleeping so much better” or “I’ve never felt so good” it is extremely rewarding. To be able to impact the health and quality of life of others is why I do what I do.

What is your favorite food?

Hmmmm I don’t know if I have one FAVORITE food. I love peanut butter, dark chocolate, and avocados , and kombucha – not really a food but 🙂

Connect with Lauren:

Website | Instagram | Facebook

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Kristina Todini, RDN

Where did you complete your nutrition education and dietetic internship?

I completed my bachelor’s degree at San Francisco State University and my dietetic internship at the California Department of State Hospitals.

What is your job title? What do you do?

I wear many hats. By day I am on the national nutrition team for Bon Appetit Management Company, a large foodservice company with a focus on sustainability. By night I run the global food, recipe, and travel blog Fork in The Road and also do freelance food photography and writing.

Describe a day in the life of your job as a Registered Dietitian.

At my full-time job, I work from a home office but often travel to our accounts across the country to work with chefs to ensure menus have up-to-date and accurate nutrition and allergen information. With Fork in the Road, I am testing and photographing recipes, researching and writing blog content, and learning (by trial and error) about creating a content-based blog and business.

What is your favorite part of your job?

I love the variety of what I do, but the common thread is nutrition and food communications. I love communicating about delicious and healthy foods through writing, speaking, and creating visual content. I am very lucky to do this every day.

What is your favorite food?

That’s a very hard question to answer, but the food that makes me do a happy dance every time I know I’m going to eat it is pasta. Right now I’m a sucker for anything with bucatini or orecchiette.

Connect with Kristina:

Website | Twitter | Instagram | Facebook | Pinterest

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Niki Demarco, RD

Where did you complete your nutrition education and dietetic internship?

I received my Bachelor of Science degree from Rutgers University and completed my dietetic internship at the College of Saint Elizabeth.

What is your job title? What do you do?

My current full-time job is working in private practice as a Registered Dietitian. I provide nutritional counseling/Medical Nutrition Therapy.

Describe a day in the life of your job as a Registered Dietitian.

A typical day in the office consists of meeting with clients 1-on-1 to guide them to better manage their health ailments and often to establish a more balanced and healthier relationship with food. During their hourlong visit, we discuss their goals and discuss recommendations for them to work on before our next visit together.

What is your favorite part of your job?

My favorite part of my job is helping clients discover new foods and new ways to make themselves feel better/live better by eating in a more nutritionally-balanced manner. When my clients realize they don’t have to follow any restrictive diets in order to have personal success, it feels great helping them realize they can maintain a healthy lifestyle without sacrificing the foods they love!

What is your favorite food?

A cheeseburger! In moderation, of course 😉

Connect with Nikki:


What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Stephanie McKercher, RDN

Where did you complete your nutrition education and dietetic internship?

This is my second career—I studied legal studies and sociology as an undergrad. Once I figured out I wanted to be a dietitian, I went back to grad school at the University of Illinois at Chicago. I participated in the coordinated program, so my dietetic internship was included with the coursework.

What is your job title? What do you do?

I’m a recipe developer and registered dietitian in private practice. I write recipes and take photos for food brands and farmers. I also author a food blog called The Grateful Grazer. Owning my own recipe development business is a pretty big shift from my days as a clinical dietitian. (I started my RD career at an integrative cancer treatment center.) I’m continually amazed by all of the opportunities out there for us dietitians!

Describe a day in the life of your job as a Registered Dietitian.

Every day is so different, which I love. I put the most energy into cooking, testing recipes, taking photos, and writing blog or social media posts. There’s also a lot of administrative work. (Not always my favorite but necessary to run a business!)

What is your favorite part of your job?

I love when I can spend the entire day in the kitchen. I get into this creative flow when I’m cooking and photographing. It doesn’t feel like work, and I feel so lucky to do what I do.

What is your favorite food?

There’s no way I can pick just one! I’m always seeking out seasonal fruits and veggies because I think they taste the best. I’m also a big fan of simple, comfort food dishes like pasta, curry, and tacos. And anything with avocado.

Connect with Steph:

Website | Twitter | Instagram | Facebook | Pinterest

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Elisa Scafuto, RD

Where did you complete your nutrition education and dietetic internship?

Undergrad: University of Delaware Dietetic Internship: College of Saint Elizabeth Current: Masters of Science in Nutrition College of Saint Elizabeth

What is your job title? What do you do?

Eurest Senior Wellness Coordinator at Horizon Blue Cross Blue Shield New Jersey. I serve a dual role. I manage the day to day food service cafe (we call it a marketplace) operations while working with the food service team to serve up delicious, nutritious and fun features for employees. I also serve as the wellness nutrition professional onsite and meet with Horizon employees for individual counseling to discuss their personal wellness goals. I work alongside the onsite health coach and fitness professionals to execute wellness programming such as weight loss challenges. I implement wellness presentations and organize food samplings in the marketplace for employees to try new and nutritious foods.

I also own an LLC, NewTritious You, in which I meet with patients for individual nutrition counseling to assist them with their wellness goals. I receive referrals from a wonderful primary care physician group.
Previous jobs: Clinical Inpatient Dietitian at Morristown Medical Center (Oncology and Cardiovascular ICU), Health Educator for OrthoClinical Diagnostics/Johnson and Johnson organization, Living Plate Nutrition and Education Counseling Center
Describe a day in the life of your job as a Registered Dietitian.

Every single day is different! One day I can be bagging delicious bakers kettle chips prior to starting our lunch rush in the cafe and the next day I am being interviewed as the Nutrition Professional for a Horizon BCBS website article.

What is your favorite part of your job?

I love being recognized as a nutrition professional and knowing that our profession is up and coming and in such high demand.

What is your favorite food?

EVERYTHING 🙂 I could honestly eat pizza or pasta all day every day, but I absolutely love olives and hummus.

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Jenna Braddock, MSH, RD, CSSD

Where did you complete your nutrition education and dietetic internship?
Undergrad at Florida State University (Go Noles!). Internship at Meredith College. Masters at the University of North Florida.
What is your job title? What do you do?
Currently, I wear many hats. I am faculty in the nutrition department at the University of North Florida where I teach Community Nutrition and Nutrition Education.
I also own my own business where I blog at, offer one on one counseling mostly in sports nutrition, freelance writer, TV media, and speak. I am also a performance coach at the Human Performance Institute.  My latest venture is the launching of Off-Season Athlete ( a website and e-courses specifically geared to teen athletes and their parents. OSA provides science-based, approachable information for training, nutrition, mental toughness, and rest. It also works to give coaches the right information to share with their players.
Describe a day in the life of your job as a Registered Dietitian.
My days are as varied as my roles. 2-3 days a week I work on campus at UNF – teaching, mentoring, prepping, grading, and doing community outreach. The other 2-3 days of the week I am splitting my time between my online business and counseling and mothering my sweet boys. I don’t have a lot of time in my days for working on my personal business right now, but I see it as chipping away at projects as opposed to massive productivity. Usually, I work from 6-7am and 1-3pm, with other random pockets of time as the day permits.
If I have a TV appearance, I am gone for several hours and have a sitter. I occasionally travel to work a job that will take me out of town for 2-3 days.
What is your favorite part of your job?
My favorite part of my jobs is empowering people in their healthy lifestyle. I love reaching people through any and all outlets – face to face, blogs, TV, social media, and more. Our world offers so many different ways to reach people and share messages in new ways. It’s awesome and challenging. I always feel pushed to learn new skills and up my game to help more people. At the end of the day I want people to enjoy food and feel great, whether it’s through an educational session, a picture, an article, a conversation or whatever.
What is your favorite food?
This is always changing, which makes it fun. But, I think my constant, favorite food of all time is chocolate chip cookies. Particularly, these chocolate chip cookies.
Connect with Jenna:

Healthy Made Easy
Website | Twitter | Instagram | Facebook
Off Season Athlete
Website | Twitter | Instagram | Facebook

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Robin Plotkin, RDN

Where did you complete your nutrition education and dietetic internship?
Believe it or not, my first degree is in Political Science from the University of Missouri-Columbia. I thought I wanted to work behind the scenes in campaigning. That quickly lost its shine and when I decided to become a registered dietitian, I went to Texas Women’s University in Denton, TX and completed my internship at Presbyterian Hospital of Dallas, now Texas Health Presbyterian Hospital Dallas.
What is your job title? What do you do?

Previous to becoming a business owner, I worked in a hospital and had the great benefit of working all jobs in the department including diet clerk, diet tech, clinical dietitian (for about 10 minutes!), kitchen supervisor, and special events/catering supervisor. After leaving the hospital, I became the first RDN hired at the North Texas Food Bank where I was the Nutrition Education Manager and also Events Coordinator.  Next, I headed to the land of retail grocery where I was the Sales Manager for HEB/Central Market. I started my culinary nutrition communications agency 16 years ago and haven’t looked back since!

My business has three main silos:

Communications: Marketing and PR strategy, relationship cultivation, and a strong focus on the customer experience are services that I provide routinely for my clients.  I also do quite a bit of standard spokesperson work (speaking, writing, content development,  social media, etc.). In 2016, I added RDN coaching to my menu of services and have loved seeing my clients excel in their own businesses. This brings me a tremendous sense of personal gratification.

Large and small scale event management and production for food, wine, health and wellness engagement: My team and I execute everything from one on one cooking demonstrations to four-day food and wine festivals. I’m also one of the co-founders of Blog Brulee, an invitation-only, experiential weekend shared among a small, intimate number of healthy food bloggers and RD bloggers.

Culinary Services: This includes recipe and cookbook development for brands, collaborating with chefs to change or improve menus and advising long-term and start-up companies on the importance of culinary nutrition, training, and nutrition analysis.

Describe a day in the life of your job as a Registered Dietitian.

Every day is different and that’s why I love it.

For example, this morning started off with a 2018 Planning call with my fellow Blog Brulee founders, followed by an email response to a reporter on deadline. I’m also prepping for a new coaching client and will spend the remainder of the day working on eight different day events for a client that will happen in the month of April.

I also sent out my weekly billing. (I maintain all of my own billing—I’m a big believer in seeing what goes in and what goes out of the business from a financial aspect). Oh, and I need to enter a few CEU’s into my Portfolio before May 31!

What is your favorite part of your job?
Quite frankly, it’s the relationships I’ve built over the years. I’m fortunate enough to say that many of my clients and partners have been with me for years and through our work together, they know I’m here for them and will work through any opportunity to ensure the best outcome for their business.
What is your favorite food?
Currently, my favorite food is Ginger Dressing from the Makoto company. I honestly crave it!  Not only does it help me eat more green lettuce salads,  it’s a perfect marinade or finishing sauce for vegetables. I’m currently marinating a pork loin in it for dinner tonight. It’s in the refrigerated produce section at my local store.
Connect with Robin:

Website | BlogTwitter | Instagram | Facebook

What RD's Do - Registered Dietitian Nutritionist Day via RDelicious Kitchen @RD_Kitchen #career #dietitian #rd #nutrition #wellness #health Cara Harbstreet, MS, RD, LD

Where did you complete your nutrition education and dietetic internship?
Southeast Missouri State University (BS) and University of Kansas Medical Center (DI and MS)
What is your job title? What do you do?

 I’m currently the owner of Street Smart Nutrition, where I work as a private practice dietitian. I help people rediscover joy in eating deeply nourishing meals without restriction or fear. This means I use intuitive eating, Health at Every Size (HAES), and a weight-neutral approach to support the clients I counsel. Currently, I focus on sports nutrition to support athletes of all ages as well as diabetes (Type 1, Type 2, and pre-diabetes). I also maintain the Street Smart Nutrition Blog, where I share simple, delicious recipes as well as information about intuitive eating, food, and culinary topics.

Describe a day in the life of your job as a Registered Dietitian.

Every day is something different! I usually see a handful of clients, then spend the rest of the time competing for freelancing or consulting projects, planning new courses or virtual services, or participating in community events. I also make appearances as a speaker for various corporate wellness and nutrition- or health-focused events, as well as being an active volunteer with the Kansas Academy of Nutrition and Dietetics (KSAND) and the Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group (SCAN DPG). I occasionally work evenings and weekends, but that gives me the flexibility to come into the office late or plan a mid-week day off. While there is no such thing as a typical day, I really enjoy the lack of routine because there is always something that gives purpose to my day and leaves me feeling fulfilled and proud when I lock my office door each night.

What is your favorite part of your job?
Sharing my passion for food and nutrition and seeing my clients start to believe in themselves! It’s exciting to me when a client finds the courage to try a new food for the first time or tackle a recipe they didn’t think they could make. I also like celebrating their accomplishments and being their personal cheerleader as they push themselves out of their comfort zones. For many, they’ve spent years of their lives caught in the cycle of dieting and feeling discouraged or shameful about their body and food choices. They’re often confused by all the contradicting information they’ve heard before and feel like they’ve hit rock bottom. Watching them gain confidence and find happiness again is always something special to witness and makes me thankful to be able to support them in that journey.
What is your favorite food?
This is just about impossible to pick because there are so many things I love…but if I had to choose I think it might be Mint Chocolate Chip Ice Cream!
Connect with Cara:

Website | Twitter | Instagram | Facebook | Pinterest

RDelicious Kitchen @RD_Kitchen

Are you a Registered Dietitian? Say hi and comment below sharing a little about yourself and what you do!


Give a shoutout to your favorite Registered Dietitian or a positive experience you’ve had with a Registered Dietitian.

Navigating the Frozen Aisle at the Grocery Store

Happy National Frozen Foods Day! Learn to navigate the frozen food aisle at the grocery store like a dietitian.
Navigating the Frozen Aisle at the Grocery Store
Did you know Frozen Foods Day has been celebrated all the way back from 1984? I’m sure majority of your grocery shopping trips make a pit stop to the frozen aisles for at least one item, if not more. The frozen aisle has definitely improved over the years.
I like to bring this question up in many of my nutrition group discussions – Which do you think is healthier: fresh or frozen? Many raise their hand for fresh and a few brave participants raise their hands for frozen, even if they don’t exactly know why. The answer is both are healthy! Frozen can be just as healthy as fresh thanks to American inventor Clarence Frank Birdseye II, who invented the process of flash freezing. Flash freezing of fruits, vegetables, meats, and seafood preserve flavor, quality, and nutrients. Birdseye discovered the key was freezing the food quickly, locking in foods nutritional value. Flash freezing forms small ice crystals which prevent the cell walls from bursting. Large ice crystals turn the food to mush.

Previously working as a supermarket RD, I know how to navigate the aisles like a pro!
As like any section of the grocery store, the frozen aisle is broken into categories. Follow this dietitian’s guide to navigating the frozen food aisle.


  • Check your ingredient list. Make sure it is just the fruit itself. Avoid added sugar.
    My Picks: Campoverdue Fruit & Veggie Blenders, Dole Fruit & Veggie Blends, Earthbound Farm Organic Smoothie Kickstarts, Dole Dippers (for a portion controlled sweet treat)
    Tip: Skip the syrup for topping your waffles or pancakes. Try using frozen fruit! Simply add frozen berries to a small pot over the stove top and let simmer. It will turn gooey and syrupy. Add a teaspoon of chia seeds to thicken.


  • Opt for the plain varieties. Skip the vegetables with gravies, cheese sauces, and even those labeled as “lightly seasoned”. They may be light in taste but check the nutrition label for hidden excess sodium and fat.
  • Watch out for “par-fried” items. I’m looking at you frozen french fries. Par-fried means blanching or half-frying that involves partially frying the food but not browning it, so that it must be cooked again before serving. So even though you might bake them in the oven, they were still fried.
  • Look for new items like riced cauliflower and other riced vegetables. So far I’ve seen riced carrots, broccoli, and sweet potatoes too!
  • Cauliflower is popping up everywhere for a low-carb option. They are even making cauliflower tots to replace potatoes.
    My Picks: frozen cauliflower rice, Veggie fries, Dr. Praeger Veggie Tots, or ANY frozen plain veggies
    Tip: Give yourself a break prepping in the kitchen. Get a stir-fry going in minutes with pre-chopped onions, peppers, and carrots!


  • Look for the first word on the ingredient list to be the word “whole”, for frozen products like waffles.
  • Now ancient grains are even easier to get on the dinner table. No need to wait for them to cook in a pot. Warm up frozen whole grains like brown rice and quinoa.
  • Do steel cut oats take to long to cook in the morning? Don’t worry there is frozen version that can heat up in seconds.
    My Picks: Van’s Whole Grain Waffles, Kashi Whole Grain Waffles, Brown Rice, Quinoa, Ezekiel bread, Food for Life Ezekiel 4:9 Sprouted Grain Waffles


  • Again, watch out for “par-fried” items.
  • Opt for protein, like chicken or fish, without a breadcrumb coating. Choose lean choices of meat.
  • Look for plant-based proteins like edamame. Now they even have frozen beans & lentils available!
    My Picks: Hip Chick Farms, Good Food Made Simple, Hanover Beans, Good Food Made Simple Southwestern Veggie Breakfast Bowl


This is typically your ice cream section of the frozen department. There is a whole other refrigerated aisle dedicated to wholesome dairy products like milk, yogurt, and cheeses – aka the dairy aisle.

  • Check your ingredient list. Look for real food ingredients.
  • Opt for yogurt-based items
    My Picks: As a dietitian, I always practice what I preach that everything in moderation. Now if you want that Ben and Jerry’s, go for it, being mindful of the portion sizes. There are so many new ice creams out there that I do have mixed feeling about. Some have sugar alcohols. For me personally, they bother my stomach, but it can be a good alternative for ice cream lovers who are looking to enjoy their ice cream a little more often than not. Halo Top, Nada Moo, Yasso, Enlightened, Ciao Bella Adonia Wild Blueberry Greek Frozen Yogurt Bars, are a few.

Frozen Meals

In general, look for meals that include one or more servings each of vegetables, whole grains, and lean meat, fish, or poultry. This combination will be higher in vitamins and minerals as well as fiber (which helps fill you up). Skip frozen dinners with cream sauces, gravies, or fried foods. And although dessert may look like a bonus, maybe have a piece of fresh fruit instead, for more fiber, nutrition, and fewer calories.
When comparing labels for frozen entrees, many eyes jump right down to the sodium, because come frozen meals can be sodium bombs. Look for a frozen entree < 600 milligrams.
It’s also important to pay attention to serving sizes. Although they may be lower in calories, smaller entrees may leave you hungry. But don’t be afraid to add a few extras to boost nutrition and satisfaction. Add a side salad or an extra bag of steamed veggies to up the nutritional value of the meal and add fiber, so it will fill you up and satisfy your hunger. Looking to bump up the protein? Add 1/2 cup of beans or a sprinkling of nuts to your meal. No additional cooking required!
My favorite trick: I place a big bed of baby spinach or zoodles on my plate then pour the piping hot Luvo frozen entree right on top straight from the microwave. It wilts the spinach or softens the zoodles and bulks up the meal with extra vegetables.
My Picks: Luvo, Grainful, Evol, Garden Lites, Kashi, Amy’s

Frozen Pizza
Check your serving size. Often those pizzas contain multiple servings. Again, bulk them up! Keep it simple so there is no additional cooking required. Add toppings like frozen grilled chicken strips and plenty of veggies. Also, look for pizzas that use whole grains in the crust.
My favorite trick: I pile my pizza high with extra veggies. (The more the merrier!) When there is about 5 minutes left until the pizza is done, I crack a few eggs right on top and finish cooking the pizza to add an extra veggie and protein punch. Plus, who doesn’t like a runny egg yolk?
MyPicks: Newman’s Own, Pea’s of Mind, American Flatbread, Kashi

Veggie Burgers
Check your ingredient list. Make sure there are actual vegetables in there! Don’t be fooled by packaging. Just because there is no animal protein in it, they can skimp on the veggies. Some veggie burgers contain fillers like rice and potatoes to bulk it up. Look for a veggie burger with plenty of vegetables on the ingredient list.
My Picks: Dr. Praeger, Hilary’s, Gardenburger

*Please note there are plenty more healthy options found in the frozen aisles of the grocery store. The ones listed are just a sampling. 
Want a more in-depth tour of the grocery store? I now offer grocery store tours in the north NJ area!
RDelicious Kitchen @RD_Kitchen

Whole Grains 101

Today is Sample Whole Grains Day! To celebrate, I am sharing the inside scoop about whole grains and sharing whole grain recipes from Registered Dietitians.
Whole Grains 101 via RDelicious Kitchen @RD_KitchenWhat are whole grains?
All grains start as whole grains. Whole grains are the entire seed of a plant. The seed, also called a “kernel”, is made up of three edible parts – the bran, the germ, and the endosperm.
Bran: The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins, and fiber.
Germ: The germ is the embryo which has the potential to sprout into a new plant. It contains many B vitamins, some protein, minerals, and healthy fats.
Endosperm: The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. The endosperm is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

What is a “refined grain”?
“Refined grain” are processed (or milled) referring to grains that are not whole, because they are missing one or more of their three key parts (bran, germ, or endosperm). White flour and white rice are refined grains, for instance, because both have had their bran and germ removed, leaving only the endosperm.
Health Benefits of Whole Grains:
With the bran, germ, and endosperm being all intact, whole grains have a variety of health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

  • B vitamins (thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3) and folate (Vitamin B9) are important in a variety of biological functions.
  • Folate (folic acid), one of the B vitamins, helps the body form new cells and can prevent certain birth defects.
  • Iron is used to carry oxygen in the blood.
  • Magnesium is a mineral that is involved in more than 300 processes in the body.
  • Selenium is important for a healthy immune system and regulating thyroid hormone action.

How to identify whole grains:
The Whole Grain Council has developed a Whole Grain Stamp to help consumers easily identify whole grains. There are three different varieties of the Whole Grain Stamp: the 100% Stamp, the 50%+ Stamp, and the Basic Stamp.
whole grain stamp
For more information, visit

Oats have a sweet flavor that makes them a favorite for breakfast cereals. Unique among grains, oats almost never have their bran and germ removed in processing. In the U.S., most oats are steamed and flattened to produce “old-fashioned” or regular oats, quick oats, and instant oats. The more oats are flattened and steamed, the quicker they cook – and the softer they become. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain.
Whole Grains 101 + Whole Grain RecipesBaked Vanilla Oatmeal Custard via Nutrition to Fit
Carmalized Banana Dark Chocolate Oatmeal via Lively Table
Strawberry Chocolate Overnight Oats via Nutrition by Nazima
Peaches and Cream Overnight Oats via Nutritioulicious
Broccoli Cheddar Oatmeal Bake via Hungry Hobby
Almond Pistachio Cocoa Bites via Amy Gorin Nutrition
5 Ingredient Peanut Butter Granola Bars via The Real Food Dietitians
Barley is one of the oldest cultivated grains.Barley has a particularly tough hull, which is difficult to remove without losing some of the bran. Hulled barley, available at health food stores, retains more of the whole-grain nutrients but is very slow-cooking.
Whole Grains 101 + Whole Grain RecipesMushroom Onion Barley via Nutritioulicious
Chicken Barley Stew via Call Me Betty
Butternut Squash, Beet, and Barely Salad via Buckey List Tummy
Persian Creamy Barley Soup via The Delicious Crescent
Risotto-Style Barley via Life Long Nutrition and Fitness
Farro, also known as emmer, is an ancient strain of wheat, was one of the first cereals ever domesticated in the Fertile Crescent, and centuries later, it served as the standard daily ration of the Roman legions. But over the centuries, emmer was gradually abandoned in favor of durum wheat, which is easier to hull.
Whole Grains 101 + Whole Grain Recipes Grapefruit Arugula Farro Salad via Lively Table
Apple Farro Salad via Lively Table
Farro Buddha Bowl via Nutritioulicious
Spring Pea & Radish Farro Salad with Lemon Mint Vinaigrette via Nutritioulicious
Roasted Tomato, Farro, and Kale Salad via Euphoria Nutrition
Artichokes and Lemon Farro via One Hungry Bunny
Farmers on the Great Plains from South Dakota to Texas appreciate that sorghum thrives where other crops would wither and die; in drought periods, in fact, it becomes partially dormant. Worldwide, about 50% of sorghum goes to human consumption. Sorghum can be eaten like popcorn, cooked into porridge, ground into flour for baked goods, or even brewed into beer.
Whole Grains 101 + Whole Grain RecipesSummer Sorghum Bowl with Sweet Corn Succotash via Street Smart Nutrition
Maple Poached Pear Breakfast Sorghum via Lively Table
Sweet Potato Sorghum Salad via Street Smart Nutrition
Roasted Root Vegetable Power Bowl via RDelicious Kitchen
Strawberry Vanilla Sorghum Parfait
via Nutrition Starring You
Stir-Fried Thai Sorghum Bowl via The Plant Powered Dietitian
This nutritious and easy-to-grow type of millet is largely unknown outside of Ethiopia, India and Australia. Today it is getting more attention for its sweet, molasses-like flavor and its versatility; it can be cooked as porridge, added to baked goods, or even made into “teff polenta.” Teff grows in three colors: red, brown and white.
Whole Grains 101 + Whole Grain RecipesBrown Bread via Kumquat
Millet is not just one grain but the name given to a group of several small related grains that have been around for thousands of years and are found in many diets around the world. They include pearl millet (Pennisetum glaucum), foxtail millet (Setaria italica), proso millet (Panicum miliaceum), finger millet / ragi (Eleucine coracana), and fonio (Digitaria exilis). Millet’s incredible versatility means it can be used in everything from flatbreads to porridges, side dishes and desserts – even fermented and consumed as an alcoholic beverage.
Whole Grains 101 + Whole Grain RecipesCheesy Millet Sautéed Vegetables and Fried Egg via RDelicious Kitchen
Wild Blueberry & Caramel Galettes via Kumquat
Veggie Millet Skillet via Your Choice Nutrition
Today amaranth is making its way back, thanks to a lively, peppery taste and a higher level of protein (it’s roughly 13-14% protein) compared to most other grains. In South America, it is often sold on the streets, popped like corn. Amaranth has no gluten, so it must be mixed with wheat to make leavened breads. It is popular in cereals, breads, muffins, crackers and pancakes.
Whole Grains 101 + Whole Grain RecipesHoney Balsamic Chicken, Kale & Amaranth via Snacking in Sneakers
Cherry Amaranth Almond Smoothie
via Live Best
Freekeh is a hard wheat (often durum wheat) that is harvested when the plant is still young and green, then roasted and rubbed. This unique process gives freekeh its signature smoky flavor. Similar to bulgur wheat, freekeh is often sold cracked into smaller, quicker cooking pieces.
Whole Grains 101 + Whole Grain RecipesFreekeh Pilaf via Kroll’s Korner
Spicy Thai Freekeh Bowl Salad via Street Smart Nutrition
Freekeh Chicken & Cabbage Soup via Emily Kyle Nutrition
Tamari Freekeh Mango and Avocado Salad via Triad to Wellness
Moroccan Freekeh Pilaf via The Plant Powered Dietitian
Freekeh Soup with Du Puy Lentils and Kale via 80 Twenty Nutrition

RDelicious Kitchen @RD_Kitchen

6 Ways to Use Turmeric

6 ways to use turmeric via RDelicious Kitchen @RD_Kitchen

A cousin of ginger, turmeric is a golden root that’s rich in curcumin, a compound known for its cancer-fighting and anti-inflammatory properties. Turmeric also contains a substance known as lipopolysaccharide, which helps stimulate the body’s immune system. Its antibacterial, antiviral and antifungal agents also help strengthen the immune system. A strong immune system lessens the chance of suffering from colds, flu, and coughs and may help prevent the development of certain diseases.

Turmeric has a gorgeous orange color and, when added to recipes, makes dishes bright and vibrant in color.  You can use alone or as part of curry powder – turmeric is typically included in this spice blend.  You can find ground turmeric in the spice section of any grocery store. If you opt for the dried version, be sure to check the label and make sure you’re getting 100% turmeric, not a blend or anything with artificial colors added.

You can also buy turmeric fresh (usually next to the ginger root) in the produce section of the grocery store. Dean’s Natural Food Market almost always has it available.  Peel fresh turmeric just like ginger root using the edge of a spoon. Then simply grate with a microplane grater or cut off whole pieces. You can wrap the unused portion tightly in plastic wrap and store in the refrigerator for a week to 10 days.

Six ways to enjoy turmeric:

  1. Blend into a smoothie
    While fresh turmeric root is especially great in juices and smoothies, a pinch of the ground spice is good too. The slightly pungent flavor is usually well masked in smoothies.
  2. Sip on tea
    Steep ginger and turmeric for a soothing warm beverage.
  3. Toss it with roasted vegetables
    Turmeric’s slightly warm and peppery flavor works especially well with cauliflower, potatoes, and root vegetables.
  4. Try it with greens
    Sprinkle turmeric into sautéed or braised greens like kale, collards, and cabbage.
  5. Use it in soups
    A bowl of soup feels even more warming when it’s tinged with golden turmeric.
  6. Enjoy as a latte
    Golden Milk Latte is a nutrition trend is buzzing on the internet. Sip on this beverage of simmered turmeric with non-dairy milk and honey to make an earthy and comforting beverage.

Adding a touch of fresh cracked pepper to your dishes that contain turmeric may increase the amount of time the powerful compound curcumin remains in your bloodstream, so feel free to add a twist from your grinder before enjoying the recipes above.

Avoid the Yo-Yo Effect

Avoid the Yo-Yo Effect via RDelicious Kitchen @rdkitchen

After enjoying the New Year’s festivities and watching the ball drop at midnight, the first commercial of 2017 was a weight loss program promising quick results. It is clever marketing since many vow to make new year’s resolutions to lose weight this time of year.
Don’t get sucked into another fad.  Weight loss experts know that losing weight and keeping it off requires a long-term commitment, yet even savvy dieters can occasionally be tempted by the quick weight loss promised by fad diets, only to be disappointed when the weight returns. As each new “lose weight fast” gimmick comes along, some people forget about the negatives associated with most fad diets — from a lack of nutritional value to food restrictions that are hard to live with. Look out for these common red flags:  read more here!

Sautéed Brussels Sprouts with Apples and Chicken Sausage

I feel like poor Brussels sprouts have always had bad reputation. Don’t turn up your nose to nutritious Brussel sprouts. Cook them in flavorful ways like these Sautéed Brussels Sprouts with Apples and Chicken Sausage.
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenGrowing up did your parents tell you to “eat your Brussel sprouts!”? Some still cringe when they hear that. I would guess 9/10 times those people were eating boring, unflavored, under seasoned sprouts.
I find that with many vegetables. Try cooking veggies in a variety of cooking methods and season in different ways. I showcased this idea in a cooking class once, where we cooked cauliflower in 4 different ways: steaming, boiling, roasting, and mashing with a variety of spices and herbs. It was interesting to hear everyone’s views of which method they preferred. Just because you don’t like a vegetable one way, doesn’t mean you won’t like in another way.

Don’t count out Brussels sprouts just yet, until you try this Sautéed Brussels Sprouts with Apples and Chicken Sausage recipe!
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenBrussels sprouts are part of the Brassica family of vegetables, which also includes cabbage, broccoli, kale, and collard greens. They are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin.
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenWhat is your favorite way to enjoy Brussels sprouts?


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Sautéed Brussels Sprouts with Apples and Chicken Sausage in a white bowl

Sautéed Brussels Sprouts with Apples and Chicken Sausage

  • Author: Julie @ RDelicious Kitchen


  • 1 1/2 tablespoons olive oil, divided
  • 1 package garlic chicken sausage (6 links)
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 pound Brussels sprouts, shaved with a food processor or roughly chopped
  • 2 tablespoons apple cider vinegar
  • 1 honeycrisp apple, julienne
  • salt and pepper, to taste


  1. Slice the chicken sausage on a bias (or simply on an angle). In a large pan, heat 1/2 tablespoon olive oil and cook chicken sausage. Remove from pan and set aside.
  2. Add remaining olive oil in the pan and sauté onions and garlic until caramelized. Add shredded Brussels sprouts and cook for an additional 2-3 minutes or until desired doneness. Add apple cider vinegar and cook for an additional minute.
  3. Add apple slices and cook until just warmed through. Add the chicken sausage back in and toss until combined. Season with salt and pepper, to taste.

Recipe Card powered byTasty Recipes

Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @rd_kitchen

Tropical Wild Blueberry Smoothie

Add a boost of flavor and nutrition with a Tropical Wild Blueberry Smoothie.
Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchenBy posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.
It dropped to 2 degrees here in NJ this past weekend.. BRRR. Simple tasks like running errands was brutal in the cold. I kept envisioning a getaway to a warm tropical island.
Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchenSadly, there were no tropical island trips planned in the near future, so I had to improvise. Instead I created a tropical wild blueberry smoothie.
You may think I’m contradicting myself for wanting to get away to a warm place and then make a cold smoothie, but smoothies are a staple in my kitchen year round, no matter what the temperature is. Why? Because smoothies are so easy to pack in a ton of nutrition with a variety of healthy foods coming from all food groups.
Plus, smoothies are so easy to customize with various combinations, so you’ll never get bored! I always like to experiment in the kitchen with new combinations and new ingredients. One new ingredient I tried in this smoothie recipe are wild blueberries. Wild Blueberries have twice (2x) the antioxidant capacity of larger cultivated blueberries. A growing body of research shows the potential health benefits of Wild Blueberries including gut health, diabetes, cancer and brain health.
Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchen

Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchenI often find that certain fruit flavors, like blueberries, get lost when getting mixed into a smoothie because other strong fruit flavors take over.
Wild blueberries are a little extra special than your regular cultivated blueberries. Wild blueberries have a more intense flavor than regular blueberries. Wild Blueberry plants grow wild and are genetically diverse with thousands of interlocking plants spreading naturally across fields called barrens. It’s this diversity that gives Wild Blueberries their complex and delicious flavor — an extraordinary mix of tart and sweet.
Tropical Wild Blueberry Smoothie via RDelicious Kitchen @rdkitchenSmoothie Tip: Use frozen fruit when making smoothies. This will chill the smoothie plus thicken it without using ice, which can water down the flavor.
The Wild Blueberry crop (99% of it) is frozen. These potent little berries are individually quick frozen (IQF) at harvest locking in their nutrition and taste. It’s nature’s pause button.


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Tropical Wild Blueberry Smoothie in two short glasses

Tropical Wild Blueberry Smoothie

  • Author: Julie @ RDelicious Kitchen
  • Prep Time: 5 mins
  • Total Time: 5 mins
  • Yield: 2


#WildYourSmoothie with a tropical twist


  • 1 banana
  • 1 cup frozen Wild Blueberries
  • 1/2 cup frozen pineapple
  • 2 tablespoons unsweetened coconut flakes
  • 2 tablespoons flaxseed
  • 1/2 cup cottage cheese
  • 1 cup unsweetened coconut milk (or milk of your choice)


  1. Simply add the banana, wild blueberries, pineapple, coconut flakes, flaxseed, cottage cheese, and coconut milk in to a blender. Blend until smooth.
  2. For a thicker consistency, add ice. For a thinner consistency, add water.
  3. Top with additional wild blueberries, coconut, or pineapple.

Recipe Card powered byTasty Recipes

Thank you Kara Lydon, on behalf of the Wild Blueberry Association of North America, inviting me to participate in a smoothie recipe contest for dietitians and healthy living bloggers.
Check out all of the #RDapproved wild blueberry smoothie creations using #WildYourSmoothie.  Or you can head on over to the Wild Blueberry Association’s website and follow them on Facebook, Twitter, Instagram, and Pinterest to discover even more Wild Blueberry recipes.

Healthy Breakfast Tips

Never skip breakfast again with a few helpful tips that can help you stay on track with eating healthy all week!
Whole Grain Get-Up-And-Go Bars + Cabot Cookbook Giveaway via RDelicious Kitchen

The most common thing I hear in my nutrition counseling sessions is “I don’t eat breakfast, because I don’t have time”. I know you’ve heard it time and time again, but breakfast is the most important meal of the day. The word “breakfast” literally means ‘breaking’ your ‘fast’ from your last meal the night before. When you don’t eat breakfast, your body enters into a prolonged fasting state. It starts to believe that you won’t be eating any time soon. These breakfast skippers tend to eat more food than usual at the next meal or grab high calorie snack to stave off hunger.
How can you solve this breakfast skipping problem?
[Make, Freeze, Reheat, Repeat]
This is a big timesaver for me during the week. There are many breakfast foods that you can make in advance that store well in the freezer, then to be quickly reheated on busy weekday mornings.
1 . Whole Grain Get-Up-And-Go Bars (pictured above that I made from the Cabot Creamery cookbook)
2. Love Muffins
3. Protein Pancakes
[Prep the night before]
With a little effort the night before, you can feel okay about hitting the snooze button in the morning knowing your breakfast is about ready to go as you rush out the door. For smoothies, I even put everything in the blender and pop in in the fridge and all I have to do is maybe add a little ice and blend and go.
1. Protein Smoothie
2. Overnight Oats
3. The Easiest Deviled Eggs
[Grab & Go]
Let’s be honest, sometimes the tips mentioned about don’t necessarily happen. There are some pre-packaged foods that are made with real food ingredients that you can grab in the morning. Add a piece of fruit or a yogurt on the side to make it complete.
1. KIND bars
2. Garden Lites – Veggie Muffins
3. Siggi’s yogurt
Just always make sure to keep your breakfast balanced with a mix of carbohydrates, fats, and protein!

//      //      //      //      //


One lucky person will win a copy of the Cabot Creamery Cookbook and a $25 Cabot Gift Box.
Contest will run through Friday, May 22nd 11:59 pm EST. 

Congrats to Stacey who has won the Cabot Creamery cookbook and gift box!

Multiple ways to enter:

1 // Leave a comment of your healthy breakfast tip to keep you stay on track all week.
2 // Follow @RD_Kitchen & @cabotcheese on Twitter and tweet about this giveaway.
(please leave a comment if doing so)
3 // Follow RDelicious Kitchen & Cabot Creamery Cooperative on Facebook and share this giveaway.
(please leave a comment if doing so)


Disclosure: Being a member of the Cabot Cheese Board, this giveaway is made possible by Cabot Creamery to provide an awesome RDelcious Kitchen readers with a cookbook and Cabot gift basket. I was not compensated to write this post, all opinions expressed here are my own.  

National Nutrition Month

Happy National Nutrition Month! Tune in all month for nutrition themed posts including: steps to becoming a RD, my personal journey to becoming a RD, featured RDs sharing their stories, plus nutritious recipes and more!

National Nutrition Month #rdchat

National Nutrition Month is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The theme for 2015 is “Bite into a Healthy Lifestyle,” which encourages everyone to adopt eating and physical activity plans that are focused on consuming fewer calories, making informed food choices and getting daily exercise in order to achieve and maintain a healthy weight, reduce the risk of chronic disease and promote overall health. (source)

This year celebrating National Nutrition month is a little extra special. This is the first National Nutrition month I am celebrating as a Registered Dietitian! Time flies when you are having fun.

Passing RD exam #rdchat

This month I thought it would be a lot of fun to share my experiences of becoming a Registered Dietitian and feature other fellow RD’s as well.

Throughout my first year as a Registered Dietitian, I cannot even count the number of times I explained what the difference between a Registered Dietitian and a Nutritionist is.

The general populations is often confused about the difference between a “nutritionist” and a dietitian, but it is not accurate to use these terms interchangeably. Some registered dietitians (RDs) may refer to themselves as nutritionists, possibly to simplify things for someone less familiar with the term dietitian, but not all nutritionists are RDs.

What is the difference between a Registered Dietitian and a Nutritionist? #rdchat

The title nutritionist could be an array of different things. It is not a recognized credential and the definition can even vary from state to state. In certain cases, one may call themselves a nutritionist and may have some nutrition education and even obtained a bachelor’s degree in nutrition, but did not complete a dietetic internship and pass the RD exam. While others can still call themselves a nutritionist as well by taking a nutrition course without real pertinent education or training in the field of nutrition.

A Registered Dietitian has met specific academic requirements set forth by the Commission of Dietetic Registration (CDR) of the Academy of Nutrition and Dietetics (AND). The credential RD (registered dietitian) is nationally-recognized, legally protected, professional title and it can only be used by those who are authorized by the CDR.

The Academy of Nutrition and Dietetics explains the process of becoming a RD in full detail. You can download the full PDF below.

Becoming-a-Registered-Dietitian via - Academy of Nutrition and Dietetics

Becoming-a-Registered-Dietitian via - Academy of Nutrition and Dietetics

(Download the PDF file)

Bottom Line: Registered Dietitians are the nutrition experts through their unique education and experiences with continuing education furthering their knowledge after passing the RD exam.

For the next couple of weeks, I will share my journey how I completed each step of becoming a Registered Dietitian. Stay tuned!

Want your story heard? E-mail [email protected] to be included in this series!

RDelicious Kitchen