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helping women create balanced meals & heal their relationship with food

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Double tap 🙌🏻 if you love stuffed peppers 🌶 . . Tbh, they aren’t my typical go-to meals, BUT I’m using up all the produce I have in my fridge before it spoils. The filling is made from pantry/fridge staples of mine, so it was super easy to throw together without extra grocery store trips. Great for #meatlessmonday 😊 . . I made a crockpot of pinto beans, but you could use any canned/dry beans you like in the recipe. #deats . Ingredients: 4 bell peppers, washed & cleaned out seeds & membranes 1.5 cups cooked brown rice 1.5 cups cooked beans 1 T Olive oil 1/2 diced onion 1 T minced garlic 1/2 tsp cumin 1/2 tsp chili powder 1/2 tsp chili lime seasoning 1/2 cup shredded cheese (save some for tops) Additional (optional) add ins: •chopped spinach •mushrooms •riced cauliflower •hot sauce . Directions: 1. Preheat oven to 350 F. Prep peppers by washing, chopping tops with stem off, cleaning out seeds & membranes. Set in a baking pan. 2. In a sauté pan, add olive oil & onions. Sauté until aromatic. Add garlic & spices. Add any additional vegetables (such as chopped spinach). 3. In a medium sized mixing bowl, add sautéd vegetables, beans, brown rice and cheese. Mix well. 4. Stuff peppers! Filling is enough to fill 4 medium sized peppers. 5. Top with cheese. 6. Bake at 350 F for 35 minutes (covered with aluminum foil). After 35 minutes, uncover and bake for additional 15-20 minutes. 7. Serve with a nice side salad or some tortilla chips & salsa! Enjoy . . What meals are you making this week? Let me know!

Green machine smoothie comin atchya! . . Remember when smoothies were super trendy? Are the still “in”? Idk and Idc because I LOVE smoothies for quick brekky’s on the go or easy midday snacks. . . What I love about this one? It really, truly hits all elements for a well balanced meal or snack to keep you FULL and fueled. Watch my TikTok vid for full tutorial, and if you’d like to see more of my randomness go give me a follow @katrina.detter 🙈 . . A personal goal of mine is to incorporate more healthy fats into my diet—and you cannot even taste the flax seeds in this! Sub chia seeds if you don’t have flax . #deats 1/2 frozen banana 2 BIG handfuls of fresh spinach 1 T of flax seeds 1-2 T almond butter 1 scoop of vanilla protein powder 1/2 c unsweetened almond milk 🍌add all ingredients in a blender and BLEND until smooth 🍌 . . ✨visit the link in my bio for my full FREE printable recipe for healthy banana nut bread for your baking needs this weekend! . . Happy Friday, babes!!

Why do you work out? Let me know what motivates you in the comments 👇 . . . Do you work out: ✖️to get “swole”? ✖️for weight loss? ✖️to prevent weight gain? ✖️because you “have” to? Switching that negative tone toward exercise can help you ENJOY it more—so much so that it won’t become a chore! Try these positive tones instead: 💪exercise increases my strength & endurance 💪exercise gives me a confidence boost 💪exercise enhances my happiness & helps me grow as a person 💪I “get” to exercise to see what my body can do! . . You don’t have time to have negative thoughts toward exercise & activity...especially in these days! Choose exercise as a mental release time to positively work on YOU. . . Which one of these mindset changes are you gonna focus on this week? Let me know below 💕😊

Okay, y’all—are you team ripe banana or perfectly yellow banana?? Let me know in the comments ⬇️🍌 . . . I’m definitely a perfectly yellow kinda girl...but ripe bananas are perfect for banana bread! No lie, this is the BEST banana nut bread I’ve ever made!! . . . Yesterday I posted my @tiktok video demonstrating how I make this quick bread 🙈 go give it a watch. . . Otherwise, see recipe below OR on the blog 🍌link in bio 🍌 . . #deats Ingredients: 2 ripe bananas 1/2 c unsweetened applesauce 2 eggs Splash of vanilla 1/4 c coconut sugar (or granulated sugar, maple syrup, etc) 1/2 c oat flour 3/4 cup 100% whole wheat flour 1 T baking soda 1/2 T baking powder 1/4 tsp salt 3/4 c chopped nuts (pecans or walnuts) Directions: 1) preheat oven to 350 F. Line a bread pan with parchment paper and set aside. 2) in a medium sized mixing bowl, mash bananas and add applesauce, eggs and vanilla. Mix well. 3) add coconut sugar, oat flour, whole wheat flour and lightly mix. 4) add baking soda, baking powder, salt-mix until well incorporated. 5) fold in chopped nuts. 6) pour batter into the parchment paper lined bread pan. 7) bake @ 350 F for 50 minutes. 8) ENJOY . . What have you been baking in your kitchen? Let me know below! 😊

HAPPY RD DAY to all of my fellow dietitians! What an amazing profession to be a part of 💕💕💕 🍉 🥦 🍓 #registereddietitians #registereddietitianapproved #dietitiansofig #dietitianday #registereddietitianday #nationalrdday #rd2be #nutritionanddietetics #eatwelllivewellbewell #happybodyhealthymind #rdeats #dietitianeats #nationalnutritionmonth #nationalnutritionmonth2020 #nutritionexperts #nutritiondegree

🍓PBJ CAULIFLOWER OATS 🥜 . . Double tap if you’d ever tried cauli-oats? Sound weird?? It did to me too at first...but then I tried it, and I’m never going back 😻 . . It’s actually quite simple, and contains easy ingredients to keep on hand. You’ll need: 1/3 c old fashioned oats 1/2 smashed banana 1/2 c frozen cauliflower rice 1/2 c unsweetened almond milk 1/2 tsp chia seeds Dash of vanilla 1-2 T peanut butter 1/4 c frozen or fresh bluebs Directions: Mix cauliflower + oats + mashed banana + almond milk + vanilla. Stir, microwave for 2 minutes. Mix in chia seeds, peanut butter and thawed or fresh bluebs. Enjoy!! So good! . . 🍉see my latest blog post, link in bio . . What’s your fave oat combo?? Let me know in the comments 😊😊

🍪 EASY 5 Ingredient Cookie Dough Bites 🍫 . . Y’all, these taste JUST like cookie dough! But they are added sugar free and just as sweet & satisfying 😻 with intuitive eating, you CHOOSE food based on 1) what you want & 2) what will make your body FEEL good. These cookie dough bites are easier, quicker prep, and less mess than regular baked cookies, too! I’m all about it! Inspo from @charlotttequeen . . Here are the #deats Ingredients: 1 cup old fashioned oats 1/2 cup pitted medjool dates 1/8 cup unsweetened almond milk (or any milk) 1 tsp vanilla extract 1/4 cup dark chocolate chips Directions: In a high speed blender or food processor, blend oats & dates. Once incorporated and sticky texture, add milk. Blend. Transfer to a mixing bowl and add vanilla & chocolate chips. Roll into cookie dough balls, refrigerate for 15 minutes and ENJOY!! They are SOOO flippin’ good!! Make this weekend and tag me! . . 🍉visit link in my bio to read 5 Tips to Gain Body Confidence ✨ . . . Hope your weekend is as amazing as the cookie dough bites!!

Double tap if you’ve ever felt this old mindset 🙋‍♀️ . . I used to be addicted to cardio and initially, I was just exercising so I could lose weight. I was forcing myself to do exercises I didn’t enjoy, all to look a certain way. My mindset was negative. . . Now, I can exercise to make my body FEEL good, which is what the intuitive eating lifestyle is all about—treating your body well so you can FEEL good inside & out. I GET to choose joyful movement daily to clear my head and help my body feel amazing. . . Changing your mindset from something negative to something positive is KEY 🔑 in living a healthy, well rounded life 💕 . . 🍉visit the link in my bio for 5 Tips to Gain Body Confidence ✨ . . Happy Friday Eve, friends!

“My legs are too short." "My butt is too big." "My thighs are huge." "My stomach isn't flat." . . Have you ever lacked body confidence? Had any of those negative thoughts before? . . I was concerned with every one of those things when I was a pre-teen--overly consumed with 'how' my body looked...constantly comparing myself to my teenie-bopper classmates. But you know what I was doing wrong? I was shaming my body for what it wasn't instead of celebrating it for what it was! When you can change the mindset of "these are my imperfections" to "these are my strengths", you can love and appreciate your body more. . . 🍉NEW blog post up on my website livebetterwithkatdetter.com: 5 Tips to Gain Body Confidence. Link in bio. Go check it out! . . Happy Chewing 🍓🍳🥦

Which option would you choose to naturally sweeten your yogurt?? . . Happy Monday and National Nutrition Month! I’m sliding on here today to talk about how to sweeten plain Greek yogurt naturally. There’s a time and a place for added sugar, and for me—yogurt is not one of them. I prefer my added sugars in chocolate, granola, baked goods, etc...so I choose to use gentle nutrition to make my plain yogurt yummy 🤤 and you can too! . . 1️⃣add some natural peanut butter or almond butter, mix well! 2️⃣thaw out or use fresh berries—thawed berries create a natural “syrup” that makes the plain yogurt sweet 3️⃣use unsweetened apple sauce-about 1/4 cup-to make a tart yet sweet parfait 4️⃣cinnamon + vanilla-so simple yet satisfying! 5️⃣choose a combination of the 4 ways!! I love to mix in peanut butter & thawed berries—it’s kind of like a PBJ parfait! . . What combination would you choose?? Let me know in the comments

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Katrina Detter, RD, LDN

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