Everything Bagel Egglife Wrap with Salmon, Spinach and Cream cheese

Everything Bagel Egglife Wrap with Salmon, Spinach and Cream cheese

In search of a low-carb wrap with lots of flavor? Egglife Wraps are eggsactly what you’re looking for! I received free samples to trial in a recipe contest.

You’ll be glad to know they’re available at Aldi or Fresh Thyme if you’re in Cincinnati. Nationally, you can find them here: Sprouts, HyVee, Mariano’s, Fresh Thyme, Cub Foods, Coborn’s, Festival Foods, Pick n’ Save, Smith’s, Fry’s, Shaw’s, Star Market, Safeway Mid-Atlantic, Safeway Portland, Schnuck’s, Smart & Final, and Amazon Fresh

Nutritional Notes

Egglife wraps are made from egg whites plus a few other ingredients. They’re grain-free and have a light, fluffy texture. From a nutritional standpoint, Egglife wraps are rock stars: 35 calories, 6 grams of protein, 0 saturated fat, 0 cholesterol, 0 carbs and a mere 140 mg of sodium. This is no yolk!


Egglife wraps come in 5 delicious flavors including original, Italian style, everything bagel, Southwest style and rye style. Use them any way you’d use a regular tortilla- as a wrap, for a quesadilla, pinwheel sandwiches and more.

I made this tasty wrap with just 5 ingredients. It made for an eggcellent lunch!

Everything Bagel Egglife Wrap with Salmon, Spinach and Cream Cheese


1 Everything bagel Egglife wrap

2 Tbsp. whipped cream cheese

1/2 cup (or 1 handful) baby spinach leaves

1 Tbsp. canola or olive oil

Pinch of salt and pepper

3 ounces fresh or frozen salmon (thawed)


  1. Preheat your oven to 400 degrees.
  2. Heat 1 Tbsp. canola oil to medium high heat in large oven-safe skillet.
  3. Season the salmon with salt and pepper then sear it in the oil for 1 minute.
  4. Transfer the skillet to the oven and bake the salmon for 8 to 10 minutes until desired doneness achieved.
  5. While the salmon cooks, place the Egglife wrap on a plate and spread 2 Tbsp. of cream cheese on it.
  6. Place the baby spinach leaves over the cream cheese.
  7. Once salmon is done cooking, allow it to rest for 3 minutes before cutting into strips.
  8. Place salmon strips over the spinach.
  9. Fold and enjoy!

Makes 1 wrap.

Notes: Pouched salmon may be substituted for cooked salmon to reduce cooking ‘thyme’. Check out Egglife’s web site for coupons and more recipe ideas. egglife – Wraps made with cage free eggs, not flour. (egglifefoods.com)


Simple, delicious air fryer chicken parmesan

Simple, delicious air fryer chicken parmesan

I’ll admit- I was late to the air fryer party. I don’t know why. We eat a fair amount of baked fries here and make fried chicken “fingers” at least once a month from scratch. We’d finally gotten used to our Instant Pot, so the thought of another large appliance in our kitchen wasn’t enticing.

This past weekend, my husband and I found ourselves in a Home Buys store. If you’ve never been in one, it’s a combo platter of Big Lots and Home Goods. You’ll find anything from appliances to wine there and the prices tend to be pretty good.

We found a section of appliances including instant pots, coffee makers and air fryers. The idea of lower fat frying in less ‘thyme’ got to me. What’s one more appliance?

There were a few brands and sizes of air fryers and we opted for the 7-quart by Power XL. According to their web site, it’s the “best selling” air fryer in the US. The model we bought retails for $130 and we got ours for $69.99.

The first thing we made was dehydrated apple chips. Don’t ask me why this was our first try, but I did the same thing with the Instant Pot. Somehow apples have become my maiden appliance voyage. The apple chips came out just like apple chips you’d find in the store- sweet and chewy!

We also tried French fries over the weekend. I was surprised how good they were! Granted, they weren’t greasy- but the taste and texture were excellent. After the French fry experiment, I wanted to try a “meal”. For some reason, chicken parmesan came to mind.

I found a recipe online that had a handful of spices to be added to breadcrumbs. I had seasoned breadcrumbs in my pantry and opted to use these. This was one of the easiest, most delicious dishes I’ve ever made. If you don’t have an air fryer but love fried food- consider adding this to your appliance arsenal.


1 1/2 pounds skinless chicken breasts- split into cutlets

2 eggs, whisked

1 cup shredded parmesan cheese

1/2 cup seasoned breadcrumbs

1 (8 oz.) can tomato sauce

1/2 tsp. Italian seasoning

1/4 tsp. garlic salt

1/2 cup mozzarella cheese


  1. Preheat the air fryer to 375 degrees for 3 minutes.
  2. Combine the breadcrumbs and parmesan cheese in a bowl and set aside.
  3. Spray the air fryer basket with non-stick spray.
  4. Dredge the chicken pieces in the eggs, then coat each piece with breadcrumbs.
  5. Place the chicken in the air fryer and “fry” for 6 minutes. The chicken pieces should not be touching each other.
  6. While the chicken cooks, prepare the tomato sauce in a small sauce pan by combining the tomato sauce with Italian seasoning and garlic salt. Simmer the sauce for 3 to 4 minutes on medium heat.
  7. After the chicken has been cooked, add 2 Tbsp. of tomato sauce to each piece of chicken and sprinkle them with mozzarella cheese.
  8. Cook in the airy fryer another 5 minutes on 375 degrees.
  9. Serve hot with your favorite vegetables or side of pasta.

Makes 6 servings.

National Nutrition Month Food Pun Swag Sale

National Nutrition Month Food Pun Swag Sale

March means a lot of things to a lot of people. For some, it’s March Madness (basketball season). For others, it’s the celebration of St. Patrick’s Day.

For dietitian neRDs like me, it’s National Nutrition Month! For a full month, dietitians, students, NDTRs, interns and other foodies celebrate what we love most- FOOD and health.

To help celebrate this momentous month, I’m having a 20% off food pun swag sale. Use NNM at check out and take 20% off your order. I’ve got mugs, totes, onesies and tees to fit any budget (or size). Over 25 designs to pick- all puns came from my nutritious neRD brain.

My mission is to give back to hunger-related programs including La Soupe Cincinnati and Cooking for the Family – Cooking Class in CincinnatiSt. Francis Seraph Ministries (sfsministries.org) 25% of proceeds go to these programs to fight food insecurity.

These make great gifts for friends and colleagues or for contests and giveaways. Take a look and have a laugh! https://soundbitesnutrition.com/shop  This Pho goetta ’bout it tote was inspired by pho and goetta- a German breakfast meat made of pin oats and pork!

Delicious Keto snack bars by Munk Pack

Delicious Keto snack bars by Munk Pack

One of the perks of being a “seasoned” dietitian is having food companies reach out to provide products for us to try. It’s a great way for us to “try before we buy” as well as have recommendations for the clients we see. While I’m seeing clients via Zoom and not in a typical office these days, it’s a bit harder to give them a free sample, but I can send coupons in the mail or provide recommendations on email or my blog, as I’m doing now.

Right around Christmas time, I received a box of Keto nut and seed and granola bars by Munk Pack. It’s a company out of Greenwich Connecticut with THE most adorable logo of a chipmunk. As a cat fan, I have a thing for small furry animals.

Beyond the cute packaging, the bars are very tasty and comply with a lower carb/keto diet if that’s what you’re looking for. I have several clients with pre-diabetes and diabetes that these bars would be perfect for. The carb count is 12 to 15 grams per bar, but once fiber and allulose (sweetener) is subtracted, most bars provide 2 to 3 grams of net carbs. Ironically, the bars also contain monk fruit extract as a sweetening agent. Holy cow, there’s a whole new marketing angle there!

From a calorie stand point- most of the bars run between 140 to 150 calories, which is great for a between meal snack or sweet treat after dinner. They are low in sodium with less than 100 mg per bar in most and provide between 3 to 6 grams of fiber and 5 to 6 grams protein per bar. The bars rely on allulose as a sweetener, which is and FDA approved, low-calorie sweetener. Read more here: What is allulose? Health benefits and possible risks (medicalnewstoday.com)

The saturated fat on a few of the bars (chocolate and coconut based) were a bit higher (10-15% of the Daily Value) than the nut and seed bars (such as pecan almond and pumpkin seed cinnamon almond) which provide 8 to 10% of the Daily Value. The bars are non-GMO and do not contain sugar alcohols, which can be poorly absorbed.

For those looking for a gluten-free option, this is a great option. Munk bars are also cholesterol-free, but again- watch the saturated fat content on some varieties.

The bars are available at Walmart Super Stores, Whole Foods, Amazon or the Munk Pack web site. You can find more information on the company here: Munk Pack | Keto Bars | Keto Snacks | Vegan Protein Cookies

Chicken and fresh pear salad with dried cherries and almonds

Chicken and fresh pear salad with dried cherries and almonds

Now that the weather is warming up (slightly), I’m in more of a mood for salad than soup. It’s still winter in Ohio, but I can pretend it’s spring. I recently received a lovely sample box of pears from USA pears and couldn’t wait until they got ripe enough to eat. They’re the pearfect treat for this food-loving dietitian.

Pears are not only beautiful (I have a collection of pear art and trinkets), they’re nutritious and delicious. A natural source of fiber, pears provide over 5 grams of dietary fiber in 1 medium piece of fruit. Adult men need roughly 38 grams of fiber daily while women should aim for at least 25 grams. Be good to your colon and eat that fiber!

In addition to fiber, pears are a source of phytochemicals- plant compounds that help reduce your risk of chronic diseases such as cancer and heart disease. They’re a versatile fruit that can be eaten by themselves or used in baked goods to reduce the amount of added sugar. Use 1/2 cup of pear puree for 1 cup of added sugar. You’ll need to adjust recipes a bit as pears and other fruit adds moisture to your recipes.

Here are a few ways to enjoy pears:

  1. “Pear” them with low-fat cottage cheese for a quick breakfast or snack.
  2. Top your breakfast oats with chopped pears.
  3. Slice or dice them and include in your salad.
  4. Try pears in a compote for meat or fish.
  5. Eat them with a side of nuts and blue cheese and pretend you’re in France.

Below is the recipe for my lunch!

Chicken and fresh pear salad with dried cherries and almonds

2 cups mixed greens, baby spinach or bagged kale salad

2-3 ounces cooked chicken or turkey

1 ripe D’Anjou or other fresh pear

1/4 cup almond slivers

1 Tbsp. dried cherries

1 tsp. blue cheese crumbles

1 Tbsp. olive oil

1 teaspoon apple cider vinegar

1 teaspoon Dijon mustard

  1. Place the greens in a salad bowl.
  2. Add the chicken to the greens.
  3. Rinse, dry and cut the pears into chunks and add them to the salad
  4. Top with almond slivers, dried cherries and blue cheese crumbles.
  5. Whisk together the olive oil, apple cider vinegar and Dijon mustard to make a vinaigrette.
  6. Drizzle the vinaigrette over the salad. Toss and eat!

Makes 1 pearfectly delicious lunch.

25% off food pun sale with GENKINUTRITION

25% off food pun sale with GENKINUTRITION

Can you use some humor right now? I sure can. This month, I’m partnering with Jonathan Valdez, a fellow fun RD in NY. Jonathan runs Genkinutrition, a food and nutrition communication agency. Jonathan’s got a flare for style and fun personality, so I thought I’d reach out to collaborate on a food pun giveaway.

This giveaway is unique- 3 winners will pick their own tee, tank, tote, mug or onesie! I’m also running a 25% off sale- use GENKINUTRITION at check out for 25% off until Jan.31.

Now until Jan 19, enter our Instagram contest! Details here:Jonathan Valdez (@genkinutrition) • Instagram photos and videos

genkinutrition's profile picture

NEW YEAR GIVEAWAY TIME! I’m partnering with @nutrigirl66 (Sound Bites Nutrition) to bring you a very special treat. We’re giving THREE winners ONE FREE swag item from Sound Bites Nutrition Store filled with food puns on mugs, totes, unisex shirts, onesies, and tank tops (unfortunately, long-sleeve isn’t part of the giveaway). The store can be found #linkbio.
Here’s How To Enter:⁠
1. LIKE this photo⁠
2. FOLLOW @genkinutrition and @nutrigirl66
3. TAG a friend in the comments! One Tag in the comments is an additional entry. THERE IS NO LIMIT ON ENTRIES
4. Share this photo in your story and tag both of us for an additional 3 entries.
And guess what? I have a special discount so EVERYONE is a winner! Use code “GENKINUTRITION” at checkout for 25% off your next Sound Bites Nutrition swag order through the end of the month. Sound Bites Nutrition also has a “Lettuce Beet Hunger” giving program. Each purchase contributes to food insecurity by providing counseling, programs, and nutrition education. Purchase with a good purpose! Part of proceeds to go to @lasoupecincinnati and St. Francis Seraph Ministries.
RULES:⁠ ⁠Valid for U.S. residents only (this includes Hawai’i and Alaska). This contest is not sponsored, administered, or associated with Instagram, Inc. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use. Winners will be randomly selected. There are 3 prize packs to be given away. Contest only open to residents of the Continental U.S. who do not have a PO Box, APO, or FPO address. The giveaway closes on Monday at 11:59 PM EST, 1/18/21. Once announced, the winners have 24 hours to claim their prize. If they do not, a new winner will be chosen.

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