Category Archives: Food Sensitivities

A Must Share by Lisa Johnson, RD

When you discover something that works, you must share. One of my new favorite meal-snack staples is a baked oatmeal casserole. Overnight oats became a rage because people need quick and healthy breakfast options. When preparing for the Mediterranean class, I discovered another baked version that I prefer.

This healthy alternative makes a satisfying high fiber breakfast or snack quick, easy, and cost effective. My daughter LOVES it, so I pack a square for her most days. Her friends gave it a thumbs-up too! We eat it cold more than hot, but reheating is a synch if you prefer.

I chose to go dairy-free using the Unsweet Vanilla Ripple Milk (8gm protein per cup). The whole pan only has 1/3 cup of pure maple syrup (or Log Cabin natural Rice Syrup), so sugar is low. Oats are a great source of cholesterol-lowering soluble fiber, and it only has 1 egg. So, we have protein, fiber, calcium, and lots of potassium from our fruits.

This one-dish portable meal gets a heart-healthy check! 


Here is the recipe. I hope you love it as much as we do. And, don’t forget to share!

Baked Oatmeal


2 cups rolled oats

1/2 cup walnut pieces chopped

1/3 cup maple syrup

1 teaspoon baking powder

1 1/2 teaspoons ground cinnamon

3/4 teaspoon fine-grain sea salt

2 cups milk or Unsweet Vanilla Ripple Milk

1 large egg

3 tablespoons olive or canola oil

2 teaspoons pure vanilla extract

2 ripe bananas cut into 1/2-inch pieces

1 cup dried raisins, craisins, cherries, blueberries, or mixed berries


1. Preheat the oven to 350 with a rack in the top third of the oven. Generously butter the inside of an 8 or 9-inch baking dish.

2. In a bowl, mix together the oats, half the walnuts, the baking powder, cinnamon, and salt.

3. In another bowl, whisk together the maple syrup, milk, egg, oil, and vanilla.

4. Arrange the bananas in a single layer in the bottom of the prepared baking dish. Sprinkle two-thirds of the berries over the top. Cover the fruit with the oat mixture. Slowly drizzle the milk mixture over the oats. Scatter the remaining berries and remaining walnuts across the top.

5. Bake for 35 to 45 minutes, until the top is nicely golden, and the oat mixture has set. Remove from the oven and let cool for a few minutes. Chill and cut into squares.

Have You Eaten Your Broccoli Sprouts Today? by Cari Culp, RD

I am always encouraging clients to get the biggest bang for their buck nutritionally. After all, every opportunity we have to put something in our mouth is a missed opportunity to put something even healthier in our mouth. Something that fights chronic disease and promotes longevity! With unavoidable exposure to environmental toxins like air pollution… Continue Reading

Hushup and Hustle by Lisa Johnson, RD

For many this is back-to-school week. Talk about a hustle! One thing we need at times like this is a quick, healthy breakfast to start the day on a positive note. I am a fan of these new products and have enjoyed them myself on many rushed mornings. Hushup and Hustle makes Blender Bombs and… Continue Reading

Beginners Guide to Enjoying Carbs by Nicole Freeman, nutrition student from UNCG

Dozens of myths exist about carbohydrates, commonly known as carbs. As an advocate for health, a common battle we have to fight are incorrect health myths! Here I will address popular carb myths. Carbs are not good for your body. This is the scariest myth I have heard because the truth is actually the exact… Continue Reading

Mayo: To Eat or Not To Eat? by Cari Culp, RD

Mayo has long been stigmatized as a “bad” food. Most of my clients who like Mayo question whether they should avoid it all together or use it very sparingly. The good news is, with the right mayo, you can enjoy a mindful and satisfying serving without worry. And who doesn’t love a good tomato sandwich… Continue Reading

Help taking the fear out of food? by Christie Hunter, RD

Some of my clients seek the help of a Registered Dietitian to help them lose weight. At the first meeting, we do an assessment form where we ask questions about their family history, health history, medications, supplements, shopping and cooking habits as well as weight history. As part of the weight history, we talk about… Continue Reading

How Clean is Your Drinking Water? by Cari Culp, RD

Maybe you’ve made some positive health changes recently. Drinking eight glasses of water a day is one that I discuss frequently with my clients. But, how often do you think about whether the water you’re drinking is clean?  I think it’s a pretty important thing to think about. The body is over 60% water and uses it for everything… Continue Reading

Innovative Low Carb Fiber Foods by Lisa Johnson, RD

Low carb lifestyles are the craze. Because adults tend to be less active, and hormonal changes and stress both increase insulin, our fat storage hormone, lower carb lifestyles can assist in weight and blood sugar management. The downfall is that many low carb foods are high in saturated fat and cholesterol, and they lack beneficial… Continue Reading

The Power of Peanut Powder

One of my absolute favorite foods is peanut butter! It is a food that I can incorporate for any meal, snack and some beverages. However, you do have to watch the frequency of peanut butter because the calories and fat grams can quickly add up. And before you ask, yes the fat from peanut butter… Continue Reading