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Live Better with Kat Detter

~dietitian approved wellness tips and tricks to inspire YOU to live a better life~

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🍎Apple-Walnut Muffins 🍏 for #muffinmonday ...craving those Fall Flavors already 🤤 • • Many of us are busy in the mornings, especially with school starting back. These Apple Walnut Muffins are SO easy, semi-homemade, nutrient dense and 100% kid friendly! • • • I usually make from scratch but the star of these babies is @kodiakcakes protein pancake mix. #deats Ingredients: 1 egg, 1 cup unsweetened almond milk, 2 tsp cinnamon, 1 tsp vanilla, 1/3 cup unsweetened apple sauce, 2 cups @kodiakcakes mix, 1/2 cup chopped English walnuts, 3 chopped pink lady apples 🍎 Directions: Line a muffin tin with muffin liners for easy cleanup (or spray muffin tin). Preheat oven to 350 F. Mix egg, almond milk, cinnamon, vanilla, applesauce and @kodiakcakes mix in a bowl. Fold in walnuts + apples. Spoon in mixture into lined muffin tins. Bake at 350 degrees for 15-18 minutes or until cooked all the way through. • • • Easy + delicious + nourishing + complete breakfast! Pair with a boiled egg or piece of fresh fruit. • • What did YOU prep for brekky this week?? ⬇️⬇️

Hope y’all are enjoying your FriYAY and ready to get this weekend started! • • • Sharing another #balancedmeal idea for you babes! Nourishing meals don’t have to be complicated + time consuming + boring! • • • Here we have 🐟 1 tuna burger (protein), 🥦1-2 cups roasted veggies (non starchy + fiber + micronutrients), 🍠 1/2 cup of sweet potato gnocchi from @traderjoes (complex carb and SOOOO good). Dinner in less than 30 minutes! • • • Comment down below your favorite go to meal! Have a GREAT weekend!!! ☀️😊💕

Do you have a hard time making your health a priority?? • • • I’ve struggled with that in the past...I didn’t make my health a priority, and it lead to unwanted weight gain + low energy + poor sleep + high stress levels. • • • How did I change my poor habits? I made MY health MY priority. I changed my outlook, scheduled time, found an accountability partner, prayed, and gave myself grace all to better my health...and you can too!! • • • My latest blog post is all about how YOU can manage time for your health and finally make health YOUR priority. 🍎link in bio🥥 • • • What are some changes you’ve made to prioritize your health?? ⬇️⬇️ • • • 📷 @courtikins3

Whats for dinner tonight ?? • • • Even as a dietitian and a person who LOVES to cook, easy + quick + nourishing meals is a MUST for me because of my busy schedule! Can anyone else relate?? • • • Here you have one of my staples! Haystacks! Where all my fellow SDA’s at?? While it’s all in how you build this dish, it can be 100% nourishing AND balanced! • • • Essentially it’s a vegetarian taco salad 😂 and my favorite. 🥬2+ cups of veg (I used mixed greens) 🌽beans + corn for complete, plant based protein 🧀cheese for some added protein + fat 🥛nonfat Greek yogurt for more flavor + protein 🍅2 T salsa for flavor + added nutrients AND Fritos for some added texture + FUN food! (You could use whatever corn/tortilla chip you like) • • • Such an easy + FILLING meal packed full of fiber. • • • What’s your go to meal?? ⬇️⬇️⬇️

🥕BULK UP your meals!!🥦 • • • Ever feel dissatisfied after a meal? Not full?? Still hungry?? A GREAT way to fight those feelings is to BULK UP your meals with tons of veggies! Vegetables contain fiber which help give you that “full” feeling after a meal or snack. I always aim to have fiber when I eat 1️⃣ to be full & 2️⃣to build a healthy colon! Fiber is essential for great digestion. • • • Here I have a 🥙 bean + veggie quesadilla with a side of 🥒 roasted zucchini and squash. If I’m not satisfied after a meal like this, I may end on a sweet note with a piece of fruit 🍓🍌 • • • When developing healthy lifestyles and making changes, it’s important to think “what can I ADD” versus “what do I have to GIVE UP”. So next time you eat a meal, focus on what you’re adding—an extra serving of veggies, a fruit for dessert, sparkling water... • • • What’s YOUR favorite way to bulk up your meals?? ⬇️⬇️⬇️

☀️Y’all, we made it to FRIDAY!! ☀️ • • • I’ve been watching @justdessertsau by @thesweetassassin and it’s really inspiring me to get back in the kitchen and do what I love best 🤩 • • • Anyone else baking this weekend ?? Let me know what ya got cookin’! 📷 @courtikins3

“Freezer foods are bad. They’re all processed and we shouldn’t ever eat them”... • • • Double tap if anyone’s ever told you this! While it’s true that lots of frozen foods are highly processed and contain many additives that we don’t necessarily need in our diets, not all frozen foods are created equal! • • • With the busy lives most of us lead, it’s important that we keep nourishing and QUICK foods on hand—and guess what?? that includes FREEZER FOODS! • • • Go check out my latest blog post ⭐️link in bio⭐️ to read all about my fave freezer items that I keep in stock. • • • What’s your favorite frozen food ?? ⬇️⬇️⬇️

🥕Enjoy your veggies🥦 • • • Yesterday’s IGTV was all about eating veggies you ACTUALLY like (p.s. go watch it if you haven’t already 😊)...so today I’m sharing my favorite way to eat Brussels sprouts for y’all! • • • Fun fact: I used to hate Brussels sprouts. I remember my dad would steam them and make us eat at least one—and it was torture for me! • • • Flash forward 15+ years and I LOVE these babies any way you can serve them! But this is my fave 😊 • • • #deats Preheat oven to 425. Wash and slice fresh Brussels sprouts. Toss with some olive or avocado oil , red pep flakes, onion + garlic powder, salt + pep. Place mixture on parchment paper lined baking sheet. Bake at 425 for 15 minutes. Perfect side dish! • • • ⭐️sign up for my FREE Wellness Newsletter, link in bio⭐️ • • •

“Meal planning/prepping takes too much time”... • • • You guys, it doesn’t have to!! I wanted to share my lunches for the week with you guys to hopefully give some meal inspo AND show you that it doesn’t have to take much of your time! • • • Not the best picture, BUT this took less than 30 minutes to whip up, and I have 4 servings for some quick meals this week. • • • 🐟protein: salmon with a little drizzle of olive oil + lemon pep seasoning + red pep flakes + onion powder baked at 400 degrees for 15 minutes 🍝complex carb: @eatbanza penne pasta cooked and topped with @traderjoes creamy pink primavera sauce (so good! Made from veggies) 🥦non starchy veggies: steamed broccoli + cauliflower (steamed for 6 minutes in the microwave) 🧀fat: Parmesan cheese + salmon (hello omega 3s) + primavera sauce had fat sources as well ⭐️complete, balanced meal in less than 30 minutes! • • • What did you prep this week?? Let me know ⬇️⬇️⬇️

While I do value health, and I help women transition into healthy lifestyles, there is SO much more to life than obsessing over superficial things. • • • Strive to be the best YOU that you can be, help those in need, and above all—be kind to everyone. • • • Thanks for the inspiration, @dietitianspalmvalley 💕 • • • What do YOU want to be known for? • • • #livebetterwithkatdetter #registereddietitians #inspireothers #beyou #findthegood #healthyliving #choosehealthy #dietitiansofpalmvalley #dietitiansofig #strongoverskinny

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