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Cindy Silver, Registered Dietitian, LLC

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Salad Season is Here!

April 8, 2025 By Cindy Silver

Salad

Salad is delightfully flexible: it can start a meal, it can finish a meal, or it can be the entire meal. It's up to you!   Salad greens are plentiful in spring from the grocery store, the farmer's market, or your backyard veggie garden. Rinse them well in cool tap water, gently shake off the excess water, pat them dry, and then pile them high as a starting point to your homemade salad. Salad in Layers Layer 1: Greens are a great layer to start with when making a salad. There are so many choices such as Romaine, iceberg, kale, arugula, watercress, or spinach. Layer 2: Colorful, … [Read more...] about Salad Season is Here!

Filed Under: Dietary fiber, Extra Virgin Olive Oil, Family nutrition, Fresh Herbs, Fruits and Vegetables, Healthy Recipes, Salad Nutrition, Seasonal Produce, Simple, Healthy, Tasty, Spring Recipes

A Lunch that Satisfies with 7 Realistic Menus to Try

March 11, 2025 By Cindy Silver

Burger with tomato

How do you roll with lunch? There are many options so be sure to include nutrition that satisfies you.   Lunch Options Lunch is the kind of meal that can refresh one's energy and provide a needed 'pause' in a busy day. Please make it a priority to stop around the midday whether your lunch is hot, cold, from a restaurant, from a grocery store, or from home. And try your best to eat lunch without rushing, for better digestion. Lunch Satisfiers Foods that contain protein and/or fiber are especially good 'filler uppers.' They are digested fairly slowly and so they will keep you feeling … [Read more...] about A Lunch that Satisfies with 7 Realistic Menus to Try

Filed Under: Dietary fiber, Fruits and Vegetables, Healthy Lunch, Heart healthy nutrition, Keep it Simple Nutrition, Meal Planning, Simple, Healthy, Tasty, Tips from a Registered Dietitian

3 Recipes for Spring with Grocery Shopping Lists to Match

September 22, 2024 By Cindy Silver

Asparagus Strawberries

Are you hungry for Spring and could you use help coming up with some new recipes?   Take a moment to think about all the beauty of spring. When a new season of nature emerges from winter, the landscape becomes alive with color, birdsong, and bees. Many possibilities also emerge for making recipes and meals from early spring foods such as spinach, kale, Swiss chard, garlic shoots, spring onions, radishes, asparagus, green peas and a little later, strawberries. Here are 3 recipes to add spring freshness to your meal plans with the special foods of spring. And, to make life easier, here … [Read more...] about 3 Recipes for Spring with Grocery Shopping Lists to Match

Filed Under: Fruits and Vegetables, Healthier Comfort Food, Homemade Recipes, Seasonal eating, Simple, Healthy, Tasty, Spring Recipes

Banana-Carrot Quick Bread Recipe

September 17, 2024 By Cindy Silver

Banana Carrot Quick Bread

The rich nutrition of carrots is a perfect compliment to the natural sweetness of  a simple banana bread. This recipe can easily be doubled to make 2 loaves and it freezes beautifully. So, next time your bananas get super ripe, give it a try! Ingredients 2 tablespoons     Butter 2 tablespoons     Extra virgin olive oil (EVOO) 1/4 cup                Applesauce, unsweetened 1/2 cup                Sugar, white or brown 2                           Eggs, large 1 cup                    Flour, white 1 cup                    Flour, whole wheat 1 teaspoon          Baking … [Read more...] about Banana-Carrot Quick Bread Recipe

Filed Under: Fruits and Vegetables, Healthy Recipes, Healthy Snacks, Nutritious Substitutions, Simple, Healthy, Tasty Tagged With: banana quick bread recipe, cooking at home, easy recipe, good nutrition, kid-friendly food, whole grains

Corn is a Tasty, High Quality Carb!

September 17, 2024 By Cindy Silver

Fresh Corn

There are many tasty carbs out there. Corn, sweet potato, white potato, pasta, bread, butternut squash, lima beans and more are in the high carb category. They also contain essential nutrients for good health. So, what to do? Enjoy them every day in a sensible portion. Why and How to Choose & Cook Tasty Carbs The essential nutrients in high carb foods are, yes, carbohydrates plus fiber plus vitamins and/or minerals. Since we're talking plant-based foods here, there are also the super important phytochemicals which are helpful in reducing the risk for chronic diseases, boosting the … [Read more...] about Corn is a Tasty, High Quality Carb!

Filed Under: Fruits and Vegetables, Healthy Eating Tips, Plant Based Nutrition, Seasonal Produce, Simple, Healthy, Tasty Tagged With: good nutrition, healthy carbohydrates, Mediterranean Diet, summer produce, vegetables

7 Steps to a Successful Picnic

September 17, 2024 By Cindy Silver

glasses of Lemonade

Picnic Month is a July celebration we can all enjoy. When you combine a picnic with good nutrition, it's a successful meal mixed with a lot of fun! Here are 7 steps to a successful July picnic: Invite a comfortable number to your picnic. For experienced hosts/hostesses, this might be 15 or 20; for the less experienced, this might be 3 or 4. Plan ahead to make the special treats. A few examples are deviled eggs, pinwheel sandwiches, blueberry crisp. Take time to include simple, healthy choices. These might include celery sticks filled with peanut butter, cucumber spears, popcorn, … [Read more...] about 7 Steps to a Successful Picnic

Filed Under: Fruits and Vegetables, Healthy Eating Tips, Healthy Snacks, Picnic foods Tagged With: enjoying summer picnics, good nutrition, healthy lifestyle, outdoor eating, outdoor eating tips, Picnic, successful picnic tips, summer produce, tips for eating outdooors, tips for successful picnics, tips to enjoy a great picnic

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  • Salad Season is Here!
  • A Lunch that Satisfies with 7 Realistic Menus to Try
  • Eating Deliciously for a Healthier Heart

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Registered Dietitian Nutritionist

Location: 1834 Wake Forest Road
Winston-Salem, NC 27109

Phone: 336.712.5239

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