Spring Meal Planning

Meal One: Download PDF Mustard Crusted Pork Tenderloin, brown rice with mango salsa, and steamed broccoli Plan Ahead Tip: Make extra pork and rice for Meal 2 Put ingredients for sauce in a small bowl for Meal 2. Meal Two: Download PDF Chinese Pork and Rice with veggies Plan Ahead Tips: Put ingredients for crab […]

Chicken Pesto Soup

2 boxes chicken broth (or stock), low sodium 1 large carrot, diced 2 stalks celery, diced 1 small onion, diced 1 cup chicken, cooked and diced 1 can cannellini beans, low sodium, rinsed and drained 1 bag spinach 1 can diced tomatoes, low sodium 2 tablespoons pesto Directions: Place broth, carrot, celery, and onion in […]

Black Bean Salad

1 red pepper, diced 1 green pepper, diced 1 yellow pepper, diced ½ cup red onion, diced 1 teaspoon cilantro 1 clove garlic, minced ¼ cup olive oil 4 Tb. red wine vinegar 1 t lime juice 1 (15 ounce) can low sodium black beans, rinsed and drained Black pepper to taste Directions: In a […]

What’s Coming Up

Everyday Nutrition Associates, LLC was started on Jan 17th.  Since that time we have opened 3 locations, started seeing clients on an individual basis and held several 4- part weight management class. There have been program on pre-diabetes, diabetes and high blood pressure.  Anita had an article in the Times Record in Brunswick Maine in […]

Meal 1

Meal One Baked chicken with sweet potato and roasted asparagus Ingredients: Large package of boneless chicken(extra for other meals) Olive oil Sweet Potatoes Mrs. Dash Asparagus Low sodium canned black beans ,rinsed Salsa Directions: Preheat oven to 350 degrees. Poke sweet potatoes with a fork and bake in oven for 60 minutes until soft. When […]

Meal 2

Meal Two Whole wheat pasta with chicken and pesto Ingredients: Pesto (there are some lower sodium products in the grocery stores) Whole wheat pasta Diced chicken (cooked) Directions: Cooke the past according to the package. Drain. Add chicken and pesto. Serve with a salad.

Meal 3

Meal Three Tortilla with chicken and vegetables Ingredients: Red pepper, sliced Whole wheat tortillas Yellow onion, slices Black beans Salsa Olive oil Diced chicken (cooked) Directions: Cover the tortillas with foil and place in a 350 degree oven until warm. Put a small amount of olive oil in a pan on the stove and heat […]

Something Interesting

I just learned about a great meal idea from the dietitian to the Boston Red Sox.  Blanch a large kale leaf.  Instead of making a wrap from a tortilla use the kale leaf.  Use veggies, lean meat and an olive oil based dressing to make a great meal!

How We Help

Our company works with people on their journey for healthier eating and general well being. We work with each person to design a program that fits their individual needs and lifestyle. We encourage people to consume everyday healthy food and work with the concepts of portion size, frequency and how is it prepared? We provide education on many health conditions. We provide guidelines for food choices, sample meals, recipes, recipe modification and meal planning. We coach individuals to establish and realize realistic goals. We guide people through problem solving concepts and work on any barriers to success. This process of everyday