Here at Nutrition Link Services, we take pride in the knowledge and education our Registered Dietitians share with our patients. But do they practice what they preach? What are our RDs favorite things to eat?

Tonja-Werkman,-MS,-RD

TONJA WERKMAN:
“One of my favorite go-to meals is grilled chicken and broccoli with chick pea pasta”
Simply grill up some chicken and cut it into cubes. Add broccoli and onions, and then some low sodium soy sauce or tomato sauce to taste. Serve over chick pea pasta.

RACHEL OZUT
For breakfast in the colder months, I am a big fan of oatmeal bowls or “overnight oats” if I have an early morning and want to prepare my breakfast the night before. I prepare my oatmeal in water, and then usually add a tablespoon of nut butter (peanut or almond), frozen berries or fresh banana slices, cinnamon, and chia and/or hemp seeds. Then, I add a small handful of granola or nuts such as walnuts for a little crunch.
This is a go-to for me because it is super quick and easy, and is a great option for people who like to eat sweeter-tasting breakfasts without compromising nutrition. Unlike most sweeter breakfast options like muffins, pancakes and French toast, this oatmeal packs tons of fiber and protein which keeps you full for hours until lunch time!

For dinner, if I am alone and want to cook something quick and simple for myself, I am a big fan of making “personal pizzas” on a pita or a whole wheat tortilla. I simply just spread tomato sauce or pesto onto the tortilla, then top it with my toppings of choice (chicken, sausage, or plant-based alternative such as tempeh, shredded mozzarella cheese or nut-based cheese, veggies such as onions, mushrooms, broccoli, cauliflower, zucchini, eggplant, spinach, kale, arugula, etc.) and pop it in the oven for ~10 minutes (or until it appears golden/baked)! I love this because using the tortilla makes the perfect size personal pizza, and also makes a nice crispy thin crust.
If I am cooking for others in the house, or if I want to make a bigger portion of something with extras to bring for lunch, I am a big fan of stir-fry. I prepare either brown rice, Asian rice noodles, or soba noodles, and stir fry it in with chicken, tofu, or tempeh and a variety of vegetables such as shredded carrots, shredded purple cabbage, broccoli, zucchini, bell peppers, onion, scallions, etc. Then I whip up a sesame miso ginger sauce or a peanut sauce to mix in. I am a fan of this because it is an easy, one dish meal, with tons of vegetables, fiber and protein and great flavor!

KAREN KELLY
A go-to for my family is as simple as this:
93% lean ground turkey
2 Tbsp Olive oil
1 onion diced
1 clove of garlic
Any diced veggies of your choosing for example peppers, zucchini, squash, broccoli, etc. Fresh or frozen
Coconut aminos to flavor
Serve over cauliflower rice
Just saute turkey in olive oil, then once brown, add veggies and continue to cook until soft. Add coconut aminos for flavor (healthier alternative to soy sauce) and serve over cauliflower rice or brown rice. Enjoy!

Farah-Z-Khan-MS-RD

FARAH KHAN
For breakfast I love: eggs/egg whites, sauteed spinach and sweet potato; banana with peanut butter on the side for a dose of protein, fiber, carbs and healthy fats. It’s a delicious fuel for the morning.
For dinner, I like wild salmon, sweet or purple potatoes, broccoli/bok choy or swiss chard and a salad w/ feta & balsamic. I love seafood and salmon is my favorite! It is a great source of EPA and DHA (Omega 3 fats) that are beneficial for brain health, balanced hormones and inflammation.

Annette-O'Neill-Nutrition-Link

ANNETTE O’NEILL
I love lots of healthy foods, but just to name a few, my biggest favorites are avocado, kamut, quinoa bowls and salmon!

Our team of RDs are always ready to step in and help no matter what dietary concerns you may have. Call us today for your personalized path to a better you!

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