Turn Up the Heat with Pure Flavor®

Turn Up the Heat with Pure Flavor®

It’s finally summer, which means it’s ‘thyme’ to turn up the grill! Grilled foods are great for gatherings of friends and family, but don’t forget the delicious appetizers and sides that go with them. Instead of chips or other fried snacks, fresh healthy veggies are a welcome addition to your spread.

According to the CDC, only 1 in 10 adults meet the suggested number of servings of daily fruits and vegetables. The recommended amount advised is 1 ½ cups of fruit and 2 to 3 cups of vegetables per day. It’s so important to eat more fruits and vegetables.

Fruits and vegetables add vitamin C, potassium, fiber and other notable nutrients to a person’s diet. In addition, they’re also high in water, making them a simple source of hydration in hot summer months.

Mediterranean for the Win

A Mediterranean Diet is a healthy eating plan that features lots of fruits and vegetables. This delicious plant-based style of eating has been shown to reduce the risk of several types of cancer, dementia, type 2 diabetes, heart disease and obesity. A Mediterranean diet may have anti-inflammatory effects due to phytochemicals in several plant-based foods, including fruits and vegetables.

In addition, a Mediterranean diet may aid in “waist control” as it’s high in fiber, low in fat, saturated fat and cholesterol. As with any other weight control plan, calories should still be controlled.

When it comes to summer meal prep, fresh vegetables are the star of the show. They’re low in calories and very versatile. Vegetables add color, texture and flavor to any of your grilled dishes.

Grilling vegetables makes them slightly charred and smoky, changing the taste and texture. This also brings out their sweetness. Combining both fresh and grilled vegetables in recipes makes them more interesting, and tasty.

Benefits of Pure Flavor® Vegetables

Pure Flavor ® vegetables https://pure-flavor.blog/SBN-Snacking-Veggies are available all year round and are the perfect addition in appetizers, salads, sides, or main dishes. These organic, non-GMO beauties add a pop of color, flavor, and texture to any meal or snack.

Juno Bites Grape Tomatoes are sweet, crisp and delicious and provide cancer-fighting vitamin C as well as lycopene. They’re also a good source of potassium to protect your heart. Dip them into your favorite hummus, add them to salads or include them on a kabob to be grilled.

Aurora mini sweet peppers also offer loads of vitamin C with a crispy, crunchy texture that can’t be beat. These peppers bring bright red, yellow pops of color and touch of sweetness to any recipe. Eat them raw, sauteed or grilled.

If you haven’t tried Uno Bites Nano Cucumbers, you’re in for a treat. These zippy, juicy, bite-sized cucumbers are perfect for “pop in your mouth” snacking. Add them to your favorite veggie tray with dip or charcuterie board. They can be chopped and combined in your favorite salad or salsa. Kids love these snacking cucumbers but they’re also perfect for teen and adults that want a healthy, low-calorie snack on the go.

Whatever you’re grilling this summer, be sure to add Pure Flavor® vegetables. They’re nutrient packed and will help keep your family and friends healthy. https://pure-flavor.blog/SBN-Snacking-Veggies offers a variety of perfect produce year-round to live a more delicious life.

#sponsored #client #pureflavor #grilling #tomatoes #peppers #cucumbers #greenhousegrown


Egg lovers eggstra tee shirt plus a primer on teen slang

Egg lovers eggstra tee shirt plus a primer on teen slang

Living with teenagers has kept me up on the latest lingo. Let’s just say I’m glad my name isn’t Karen or Felicia. 

My girls call gossip “tea” (or spilling the tea) while being salty means someone is acting rude or bitter.

When I was growing up, Gucci meant an expensive designer purse that only the rich girls owned. Now it means good or cool.

There’s lots of other slang that I’ve grown to love. Flex means to show off, as in “flexing a muscle” while curve means someone’s been dejected romantically. Fleek or “on fleek” is a way of saying something is on point.

Extra is another fun term. It refers to someone being or acting over the top. Laughing too hard at a joke that’s not that funny or being overly dramatic in a situation. It can also mean you’re trying too hard to be cool.

Being the word neRD that I am, hearing the word EXTRA constantly made me think of eggs. I find it ironic because eggs are anything but extra. In fact, they’re just the opposite.

Eggs are simple, convenient, affordable and predictable. When you’ve got nothing in your fridge to eat, you can almost always find an egg or two to whip up for an omelet or boil and add to tuna salad.

In honor of the humble (or shall we say basic egg, I bring you the Eggstra tee! It’s meant for all of you out there who are a little over the top, dramatic and too much to handle at times. You know who you are.

If you want to feel lit or peng (cool), grab one of my unisex or long-sleeved Eggstra tees or baby onesies. YOLO! Eggstra Short-Sleeve Unisex T-Shirt | Sound Bites Nutrition

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

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