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The Wholesome Fork

Healthy Food Made Simple

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- Breakfast
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Breakfast

Banana Walnut Blender Pancakes

Banana Walnut Blender Pancakes {Gluten Free}

Peanut butter banana custard oats

Peanut Butter Banana Custard Oats

Chocolate almond granola

Healthy Chocolate Almond Granola {Gluten Free}

5-ingredient mango raspberry fool

5-Ingredient Mango Raspberry Fool

Peanut butter breakfast cookies

Peanut Butter Breakfast Cookies {Vegan, GF}

Banana mocha smoothie

Healthy Banana Mocha Smoothie

Toasted fruit and nut muesli {vegan}

Toasted Fruit and Nut Muesli {Vegan}

3 ingredient apple crisp breakfast parfait

3-Ingredient Apple Crisp Breakfast Parfaits

Healthy Snacks

Crispy kale chips

Simple Crispy Kale Chips

5-minute pesto

5-Minute Pesto

Avocado broccoli stem salad

Avocado Broccoli Stem Salad {Vegan}

3-ingredient date bites

3-Ingredient Date Bites {Vegan, Grain Free}

Chewy chocolate matcha energy bars

Chewy Chocolate Matcha Energy Bars {Vegan}

Lunch box snacks

10 Perfect Lunch Box Snacks

Healthy 3-ingredient chocolate banana milk

3-Ingredient Chocolate Banana Milk

5-ingredient mango raspberry fool

5-Ingredient Mango Raspberry Fool

Lunch

Avocado Tuna Salad

Mayo-Free Avocado Tuna Salad

Healing bone broth egg drop soup

Healing Bone Broth Egg Drop Soup

5-minute pesto

5-Minute Pesto

Green cauliflower rice salad {vegan}

Green Cauliflower Rice Salad {Vegan}

Garlic Mushroom Avocado Toast

Garlic Mushroom Avocado Toast {Vegan}

Turkey arugula omelet roll

Turkey Arugula Omelet Roll

Zucchini cheese on toast

Zucchini Cheese on Toast

leek and potato soup

Simple Leek and Potato Soup {Vegan, Gluten Free}

Salads

Avocado Tuna Salad

Mayo-Free Avocado Tuna Salad

Avocado broccoli stem salad

Avocado Broccoli Stem Salad {Vegan}

Grapefruit smoked salmon salad

Grapefruit smoked salmon salad and $100 Milk & Eggs Giveaway

Cilantro lime quinoa black bean salad {vegan}

Cilantro Lime Quinoa Black Bean Salad {Vegan}

Green cauliflower rice salad {vegan}

Green Cauliflower Rice Salad {Vegan}

Roasted sweet potato and avocado bliss bowl

Roasted Sweet Potato and Avocado Bliss Bowl

Cauliflower kale detox salad

Cauliflower Kale Detox Salad {Vegan}

Alyssa's kale salad

Alyssa’s Pot Luck Kale Salad

Soups

Healing bone broth egg drop soup

Healing Bone Broth Egg Drop Soup

Squash soup

Simple Squash Soup {Vegan}

Sausage kale and lentil soup

Sausage, Kale, and Lentil Soup

Beef and barley soup

Hearty Beef and Barley Soup

Coconut curry lentil soup

Coconut Curry Lentil Soup {Vegan}

Roasted Broccoli White Bean Soup {Vegan}

Roasted Broccoli and White Bean Soup {Vegan}

3 ingredient pea soup

3 Ingredient Pea Soup {Vegan}

leek and potato soup

Simple Leek and Potato Soup {Vegan, Gluten Free}

Entrees

Indian cabbage potato curry

Indian Cabbage Potato Curry {Vegan}

Chicken avocado burrito

Super Simple Chicken Avocado Burritos

Homemade freezer burritos

Homemade Freezer Burritos {Vegan}

Roasted sweet potato and avocado bliss bowl

Roasted Sweet Potato and Avocado Bliss Bowl

Roasted zucchini and chickpea tacos

Roasted Zucchini and Chickpea Tacos {Vegan}

Spinach and Lentil Curry

Simple Spinach Lentil Curry {Vegan}

Oven roasted tomato sauce

Oven Roasted Tomato Sauce with Spaghetti

Simple vegan chili

Simple Vegan Chili

Sweet Treats

Peanut butter cacao nib cookies

Peanut Butter Cacao Nib Cookies {Gluten Free}

3-ingredient date bites

3-Ingredient Date Bites {Vegan, Grain Free}

Butternut squash bread

Simple Butternut Squash Bread

Chewy chocolate matcha energy bars

Chewy Chocolate Matcha Energy Bars {Vegan}

Blackberry Apple Crumble Bars

Blackberry Apple Crumble Bars

Raspberry chia jam {vegan}

Raspberry Chia Jam {Vegan}

Healthy 3-ingredient chocolate banana milk

3-Ingredient Chocolate Banana Milk

Peanut butter breakfast cookies

Peanut Butter Breakfast Cookies {Vegan, GF}

Smoothies

Banana mocha smoothie

Healthy Banana Mocha Smoothie

Green ginger smoothie

5 Tips for Transitioning Back Into Healthy Eating

Wild Blueberry Ginger Smoothie

Wild Blueberry Ginger Smoothie

Strawberry Mint Smoothie

Strawberry Mint Smoothie

10 rules for making a healthy smoothie

10 Rules For Making A Healthy Smoothie

Tropical turmeric smoothie

Tropical Turmeric Smoothie {Vegan}

Mint lime and ginger smoothie

Mint Lime and Ginger Tropical Smoothie

Mango lime smoothie bowl

Mango Lime Smoothie Bowl

Gluten Free

Peanut butter cacao nib cookies

Peanut Butter Cacao Nib Cookies {Gluten Free}

Healing bone broth egg drop soup

Healing Bone Broth Egg Drop Soup

Banana Walnut Blender Pancakes

Banana Walnut Blender Pancakes {Gluten Free}

5-minute pesto

5-Minute Pesto

3-ingredient date bites

3-Ingredient Date Bites {Vegan, Grain Free}

Chocolate almond granola

Healthy Chocolate Almond Granola {Gluten Free}

Peanut butter breakfast cookies

Peanut Butter Breakfast Cookies {Vegan, GF}

school lunch box

Fruit and Nut Granola Bars {Gluten Free}

Vegetarian

Crispy kale chips

Simple Crispy Kale Chips

Roasted sweet potato and avocado bliss bowl

Roasted Sweet Potato and Avocado Bliss Bowl

Broccoli Parmesan One Pot Pasta

One Pot Broccoli Parmesan Pasta

Vegetarian sausage rolls

Delicious Vegetarian Sausage Rolls

School lunch box

Healthy Breakfast Muffins

Mushroom miso ramen

Mushroom Miso Ramen

One pot roasted red pepper wholewheat pasta

One Pot Roasted Pepper Whole Wheat Pasta

Mixed bean salad

Mixed Bean Salad {Vegan}

Vegan

Crispy kale chips

Simple Crispy Kale Chips

Avocado broccoli stem salad

Avocado Broccoli Stem Salad {Vegan}

Squash soup

Simple Squash Soup {Vegan}

3-ingredient date bites

3-Ingredient Date Bites {Vegan, Grain Free}

Chewy chocolate matcha energy bars

Chewy Chocolate Matcha Energy Bars {Vegan}

Indian cabbage potato curry

Indian Cabbage Potato Curry {Vegan}

Raspberry chia jam {vegan}

Raspberry Chia Jam {Vegan}

Peanut butter breakfast cookies

Peanut Butter Breakfast Cookies {Vegan, GF}

All Recipes

Crispy kale chips

Simple Crispy Kale Chips

Peanut butter cacao nib cookies

Peanut Butter Cacao Nib Cookies {Gluten Free}

Avocado Tuna Salad

Mayo-Free Avocado Tuna Salad

Healing bone broth egg drop soup

Healing Bone Broth Egg Drop Soup

Banana Walnut Blender Pancakes

Banana Walnut Blender Pancakes {Gluten Free}

5-minute pesto

5-Minute Pesto

Avocado broccoli stem salad

Avocado Broccoli Stem Salad {Vegan}

Squash soup

Simple Squash Soup {Vegan}

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Did you know you can change the course of your health just by eating the right food? I can help you optimize your nutrition by eating simple healthy food without stress, guilt, or shame. Read More…

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thewholesomefork

Here’s my family’s immune boosting “stay at

Here’s my family’s immune boosting “stay at home” haul washed and ready to go. Who else is a little irritated by the extra food cleaning steps we have to take right now, but feels super satisfied when they are all done?

Are you always looking for new ways to eat more fr

Are you always looking for new ways to eat more fruits and vegetables? Well here’s a delicious and easy way ... 4-ingredient pico de gallo. Tomatoes, cilantro, red onion and fresh lime juice (with just a touch of salt). Voila. One of your five cups of fruits and veg per day (Or more if you eat as much of this stuff as I do 😬😋)

Recipe testing for work. Super simple coconut curr

Recipe testing for work. Super simple coconut curry lentils made ENTIRELY from shelf stable pantry items. Don’t you just love it when work feels like fun?
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#pacificnutritionpartners #nutrition #rdn #rd #dietitian #foodfun #lentils #coconut #pantryrecipes #pantry #easyrecipes

Don’t you just love when a corporate gift is fre

Don’t you just love when a corporate gift is fresh local fruit from Monterey, CA? #harryanddavid

Snack time 😋 . . . . . #snack #nutrition #regis

Snack time 😋
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#snack #nutrition #registereddietitian #fruitsandvegetables #produceforthewin #plantbased #hummus #crudites #nutritious

I DID IT 🎉 After 9.5 years, 39 classes, 2 degre

I DID IT 🎉 After 9.5 years, 39 classes, 2 degrees, 1212 hours of supervised practice, 2 babies, and plenty of tears, I finally passed my exam to become a Registered Dietitian Nutritionist 🥳 Now I can really focus on the private practice nutrition business I have co-founded with some amazing Dietitians, @pacificnutritionpartners. Here are the most important lessons I learned from this crazy journey:
1. Even when the journey ahead seems too long, and the goal unattainable, just keep taking little steps. If you are moving forward, however slowly, you WILL get there eventually.
2. Try to remember that the goal isn’t the be all and end all. The journey holds so many lessons and joys as well (and maybe a few tantrums and tears 😬).
3. Find your people. With them by your side and supporting you when you need it, you can do anything.
4. Ask for help. Not only will it ease your burden, but people actually LOVE to help. It makes them feel good. So if you can’t do it for you, do it for them ☺️.
5. YOU CAN DO HARD THINGS. We all have the capacity to do hard things. It might not feel comfortable, but we’re not supposed to feel good all of the time (thanks to Brooke Castillo and @linzstephenson for teaching me that).
What crazy journeys have you been on and what lessons did you learn from them? .
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#rdn #rd #registereddietitian #lifelessons #gratitude #friends #support #love #hardwork #perseverence #wecandohardthings #askforhelp

With one day to go until school starts again, I'm

With one day to go until school starts again, I'm frantically trying to fill the freezer with nutritious, grab-n-go foods for the hectic school mornings ahead. These simple whole wheat pancakes make a delicious breakfast and freeze like a dream. In the morning you just pop them in the toaster or toaster oven, spread a little something on top (I like a touch of peanut butter), and voila, breakfast is served. What will you be serving your kiddos for breakfast on school mornings? #healthybreakfast #backtoschool #pancakes #breakfast #toasterpancakes #wholewheatpancakes

Just finished filming our first TV spot with my bu

Just finished filming our first TV spot with my business partners. AND we are currently live on @abc7lori’s instagram stories. Providing science-based nutrition information to counteract the copious amounts of nutrition misinformation out there. So exciting 🎉

Wholesome mini muffins made with fresh carrots, ap

Wholesome mini muffins made with fresh carrots, apple, orange, walnuts, and coconut all ready for tomorrow when my Dietitian Nutritionist business partners and I will be shooting for a local TV station. So excited 🎉

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Did you know you can change the course of your health just by eating the right food? I am here to show you how you can eat simple healthy food without stress, guilt, or shame.

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