Sour dough starter food pun tee

Sour dough starter food pun tee

For those of you that don’t know, my husband is a huge sour dough fan. He’s a bit of a science geek like me, but his has a Bachelor’s in biology and a knack for fermentation.

He used to brew beer in our early years of marriage, but has switched his love of beer to bread over the past 5 years. He made his sourdough starter from scratch and is quite proud of it.

He named it “Tim”- which I hear is a thing with sour dough bakers. Their starter has a name since you kind of have to treat it like a pet- feed it and take care of it every few weeks.

When the pandemic was a few months in, we noticed sour dough becoming a ‘thing’. It’s kind of like when you were the ONLY one wearing overalls then all of a sudden, they became cool. 

Believe me, we were both excited to see bread be back in fashion. After so many fad diets banning bread and other carbs, we welcomed the return of bread, and in particular, sour dough.

This tee is in honor of Tim and all the other starters, bakers and bread lovers out there! Use code BOGO50 at check out and get 1/2 off your second food pun item til Monday at midnight. Bready or not, here I crumb Short sleeve t-shirt | Sound Bites Nutrition

Happy shopping (and baking)!

5 ways to avoid overeating on Thanksgiving

5 ways to avoid overeating on Thanksgiving

Thanksgiving happens every year. The biggest food feast of them all! This year will look a lot different given the pandemic. Gone are the days of big family gatherings with multiple types of desserts. But rest assured, we’re all still planning on eating delicious food.

If you’re trying to diet on Thanksgiving, don’t. The pandemic has already put enough stress and strain on our lives. This is a day of celebration, not restriction. Be mindful about what you’re eating, but please don’t count calories, macros or carbs.

Here’s a secret. You don’t HAVE to stuff yourself at Thanksgiving, or any other holiday, for that matter. It’s not like you’re never going to have pumpkin pie or mashed potatoes and gravy again. Why the need to stuff? It’s just silly.

Below are some tips to avoid overeating on Thanksgiving.

  1. Don’t skip meals. This will only make you cranky and ravenous by the time dinner rolls around and you’ll likely overeat. Eat lighter meals throughout the day to maintain energy and don’t starve yourself.
  2. Eat what you like, but in smaller amounts. No one says you have to have a full serving of potatoes or green bean casserole. Take a spoonful or two of what you like and leave room for dessert (if you even want dessert). Not everyone has a sweet tooth.
  3. Speaking of dessert- why not make 1/2 recipes this year? Anything that has an even number of eggs can be easily split in half. With a small crowd, you’ll have plenty for everyone.
  4. Go easy on alcohol. Fine to have a cocktail or two, but keep in mind, alcohol increases your appetite, meaning you’ll eat more once it’s time to join everyone to eat.
  5. Listen to your body. Think about how you’ll feel after taking that second helping before you plop it on your plate. Is it worth the heart burn, tight pants or poor sleep due to overeating? Probably not.

Pay attention to hunger cues. Say grace and have grace. God willing, we’ll have more holidays and more holiday meals for years to come.

Black Friday BOGO50 sale (starting Wed, 11-25)

Black Friday BOGO50 sale (starting Wed, 11-25)

Sometimes I can be inpatient. I suppose I should wait for #blackfriday to start my buy one, get one half off sale, but since many of my items are print on demand, it made more sense to run it early to allow enough thyme for things to ship.

Starting Wednesday, 11-25 through midnight #cybermonday 11-29, chews any swag items and get the second item half off! My food pun swag shop was featured in the Food Network Holiday foodie gift guide this year: https://www.foodnetwork.com/healthy/articles/healthy-gift-guide

I’ve got puns with veggies like Stalker, Be kaleful and Peas romaine seeded or fruit puns like No hard peelings and Don’t despear! You can also chews from my dairy selection like Praise Cheeses, Oh My Gouda and Eat, drink and be dairy.

Not sure of someone’s size? How about a cute deja brew coffee mug or Lettuce beet hunger tote? There’s plenty of fun gifts to chews from.

Going to a baby shower? Check out my selection of adorable onesies! They’re simple, funny and not in the least bit dirty. Who needs cuss words on an infant onesie? Just say no to that!

Use code BOGO50 at check out. Message me with questions and happy shopping!

Lisa (nutrigirl)


Kitchen hacks- making a great Asian stir fry

Kitchen hacks- making a great Asian stir fry

Garden Center Demos

Every third Wednesday of the month, I trek down to the http://civicgardencenter.org to do a 1 hour cooking demo from 6 to 7 PM. Normally, pre-Covid, we held classes in 3 different HUB gardens around the city. One garden was in OTR, one in the West end and one in Amberly Village. Anyone could attend the classes and we did a taste test at the end.

The classes are now virtual and anyone can sign up around the country. It’s not quite the same without an audience and I miss the interaction of participants and taste test at the end. But, it’s still a way for me to share my nutrition knowledge and participants can ask questions online during the class. A gardening tip class is also available on the first Wednesday of the month from 6 to 7 PM. Sign up here: https://www.civicgardencenter.org/classes-events/#cookingfromyourgarden2

What’s cooking?

The purpose of the garden demos is to highlight the seasonal produce that’s growing and provide nutritional benefits. It’s also a way to show how to use the produce, reduce food waste and taste something new. This month, we shared the recipes early so participants could cook along with me.

The challenge

What’s challenging for me is to find a new and different recipe each month since some of the produce gets “repeated”. Kale, for example, is available for several months in the summer through fall. You can only make so many kale salads and soups! But, there’s so many different ways to enjoy this hearty vegetable, I can always find new ways to enjoy it.

Stir fries

This month, I opted to use cabbage and peppers in an Asian stir fry. I make this at home periodically, but have a picky daughter that’s not fond of ginger or soy sauce. But, if I’m doing the demo for another crowd, well- the skies the limit.

What I discovered with this recipe is that corn starch should be added with the vegetables and oil before cooking. What a difference this made! The sauce was consistent and not clumpy. Try it yourself with any garden (or store bought) vegetables you have on hand.

Nutritional benefits:

From a nutritional standpoint, this recipe is loaded with vitamin C, beta-carotene, fiber, folate and other cancer-fighting nutrients. It can be served as a side dish or add chicken, pork, tofu or other protein and serve over rice, noodles or other grain for a full meal.


1 Tbsp. cornstarch

2 cloves garlic, minced

2 tsp. ginger paste or chopped ginger root

¼ cup canola oil, divided

1 small head of broccoli, cut into florets

¼ head of cabbage (green or red)

1 red bell pepper, sliced

1 carrot, julienned

2 Tbsp. low sodium soy sauce

2-3 Tbsp. water

½ red, white or yellow onion, thinly sliced

Crushed red pepper flakes (optional)

Sesame oil

½ cup chopped cilantro


  1. Place cornstarch, garlic, ginger paste and 2 Tbsp. canola oil in a bowl. Add broccoli, cabbage, bell pepper and carrots and toss to coat.
  2. Heat the remaining canola oil in a large skillet or wok.
  3. Cook vegetables in skillet for 2 to 3 minutes, then add the soy sauce, water and onions.
  4. Continue to cook vegetables until onions are translucent.
  5. Drizzle sesame oil over the vegetables and serve with chopped cilantro.

Makes 6 servings.






Egglife Southwest Wrap with Turkey & Avocado

Egglife Southwest Wrap with Turkey & Avocado

Looking to cut down on carbs? I have the eggsact product for you! Cutting carbs doesn’t mean cutting taste. Whether you’re on a gluten-free, dairy-free or keto-friendly diet, you’ll love the versatility and nutritional quality of Egglife egg white wraps.

I was so eggcited to receive coupons and fun swag from the company to try out the product! I found them at Fresh Thyme in the refrigerator section and they’re available around the country at Sprouts and Festival Foods.

They come in four delicious flavors including original, rye style, Southwest style and Italian style. I opted for the Southwest style for my wrap recipe. No yolk here- 4 great flavors!

Compared to regular, carb-heavy wraps, Egglife egg white wraps have 99% less carbs, 80% fewer calories, 25% more protein and 100% taste! As the name suggests, they’re made from egg whites and a handful of other ingredients. Each wrap provides 5 grams of protein, 1 gram of carbohydrate, 0 saturated fat and just 30 total calories. The texture is soft, fluffy, and flexible to wrap.

Egglife egg white wraps would be the perfect addition to anyone’s diet, whether you’re trying to limit carbs for diabetes, cutting calories or carbs for weight loss, or avoiding gluten and dairy for medical reasons.

I came up with this eggscellent recipe using the Southwest style Egglife wraps. You can taste a hint of cumin and garlic in the wrap, which went well with the ingredients I included in this quick keto-friendly recipe.

Whether you’ve got leftover turkey from Thanksgiving or not, this is a simple, delicious recipe to try. That’s a wrap!

Southwest style wrap with turkey and avocado


1 Tbsp. canola oil

½ cup sliced onions

1 bell pepper, sliced

2 Southwestern Style Egglife wraps

4 oz. turkey breast

1 avocado, sliced

2 Tbsp. shredded cheese

Cilantro, chopped (optional)


  1. Heat oil in a medium skillet and sautee the onions and peppers until soft. Set aside.
  2. Add 2 slices of turkey breast to each Egglife Wrap.
  3. Add half of the cooked peppers and onions on each tortilla.
  4. Add the avocado slices, shredded cheese and cilantro to each tortilla.
  5. Roll up and eat!

Makes 2 wraps. For more information, check out https://egglifefoods.com 

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