https://www.coastalnutritionwellness.com/blog daily 0.75 2025-06-19 https://www.coastalnutritionwellness.com/blog/healthybeachsnacks monthly 0.5 2025-06-19 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/a9499abc-ed24-428d-bcbe-6d7d914f344f/Healthy+Beach+%26+Pool+Snacks.png Blog - Healthy Beach & Pool Snacks Protein-Powered Picks Dry-Roasted Edamame: Packed with plant-based protein and fiber, they’re crunchy, satisfying, and heat-stable. Chomps Beef Sticks: Clean, high-protein snacks with no added sugar or weird ingredients. Fruits That Travel Well Mandarins or Clementines: Easy to peel, no mess, and loaded with hydration + vitamin C. Cherries or Grapes: Naturally sweet, refreshing, and full of antioxidants. Smart Dips + Crunch Ithaca Hummus + Raw Veggies: A cooler-friendly combo that gives you fiber, healthy fats, and satisfying crunch. Mary’s Gone Crackers: Gluten-free, whole grain, and perfect with dips or on their own. Energizing Carbs Homemade or Low-Sugar Granola Bars: Look for ones with a short ingredient list and some added protein. Omega Trail Mix: Nuts, seeds, and dried fruit offer healthy fats and long-lasting energy. Tips for Packing Like a Pro Use an insulated lunch bag with an ice pack to keep things cool. Freeze fruit like grapes or orange slices for a built-in cooler and refreshing bite. Avoid heavy or creamy items that spoil easily in the sun. Whether you're lounging by the pool or catching waves, these snacks help you stay fueled, focused, and ready for all the summer fun. Need help building balanced meals or navigating summer cravings? I’ve got you! Let’s chat! info@coastalnutritionwellness.com coastalnutritionwellness.com https://www.coastalnutritionwellness.com/blog/juneproduce monthly 0.5 2025-06-17 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/91785684-d68b-4619-a383-65c997934d6b/617.png Blog - June Produce Guide: What’s in Season & How to Enjoy It - Save this graphic for easy reference! https://www.coastalnutritionwellness.com/blog/yrvtjdk0nrjz196qj6zyhsfuljo67y monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1747767325214-NHQWQW7F147Z9Z2VIWC7/unsplash-image-7_kRuX1hSXM.jpg Blog - Progress Over Perfection: How to Set Health Goals That Actually Stick If you’ve ever started a health goal with all the right intentions—only to feel like a failure the moment you missed a workout or ate something "off-plan"—you’re not alone. But here’s the truth: lasting change doesn’t come from being perfect. It comes from showing up with consistency, flexibility, and self-compassion. That’s the real secret to sustainable wellness. At Coastal Nutrition & Wellness, we believe in progress over perfection. Here’s how to set goals that stick—without the burnout, guilt, or all-or-nothing mindset. https://www.coastalnutritionwellness.com/blog/5nutritionshiftsforsummer monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1747766882440-6MWKVETL69LE6XV1L4SZ/unsplash-image-SYx3UCHZJlo.jpg Blog - 5 Nutrition Shifts to Feel Strong and Confident This Summer - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coastalnutritionwellness.com/blog/6weekchallenge monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1747765599282-1CPKA0WKN7CCQJ6HWULN/unsplash-image-__QqvTI5Edc.jpg Blog - Revitalize Your Summer: Join the 6-Week Summer Revival Challenge! What Is the Summer Revival Challenge? Running from June 2 to July 4, this comprehensive program offers a holistic approach to wellness. It's more than just a diet or fitness plan; it's a transformative journey that combines personalized nutrition, consistent support, and community connection to help you thrive all summer long. What's Included? 60-Minute Initial Appointment: Receive a personalized nutrition and lifestyle plan tailored to your unique goals. Weekly 15-Minute Check-In Calls: Stay accountable and on track with one-on-one support. Access to the Nutrition Core Course: Build long-term, evidence-based habits with our comprehensive course. Accountability & Tracking Sheets: Keep organized and motivated throughout your journey. Private Community Chat: Engage with a supportive community for daily encouragement and answers to your questions. Weekly Mini Challenges: Participate in fun, simple tasks to maintain consistency. Recipe Packs: Enjoy quick, delicious recipes tailored to your goals. Exclusive Discount on Future Services: Save on future coaching or programs. 30-Minute Post-Program Check-In: Reflect on your progress and plan your next steps. Who Is This For? Whether you're a busy professional, a dedicated dancer, or someone looking to enhance your wellness routine, this challenge is adaptable to various lifestyles and goals. It's ideal for those seeking: Sustainable energy without restrictive diets. Improved confidence and body positivity. A structured plan with professional guidance. A supportive community to share the journey. Ready to Start? Embark on a journey to your healthiest, happiest summer yet. For pricing and registration, click the link below: Learn more & Register Let's make this summer a season of revival and empowerment! https://www.coastalnutritionwellness.com/blog/phytonutrients monthly 0.5 2025-04-23 https://www.coastalnutritionwellness.com/blog/coastallivinghealth monthly 0.5 2025-03-11 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1741721168614-U80LJRRI3YUSBI6MFKNF/unsplash-image-d7M5Xramf8g.jpg Blog - Sun, Sand, and Superfoods: How Coastal Living Can Enhance Your Health There’s something special about living by the coast. The rhythmic sounds of the waves, the salty sea air, and the abundance of fresh seafood and produce create an environment that naturally supports health and well-being. Beyond the scenic views, coastal living offers numerous health benefits—particularly through vitamin D from the sun, omega-3s from seafood, and nutrient-dense local produce. Let’s explore how these coastal superfoods and lifestyle factors can enhance your health. https://www.coastalnutritionwellness.com/blog/nutrition-to-boost-your-immunity monthly 0.5 2025-01-23 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1737649527867-H11VZA0UTJS6B2N25NFL/unsplash-image-YSA1IRkGAsg.jpg Blog - Nutrition to Boost Your Immunity! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.coastalnutritionwellness.com/blog/workoutroutine monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736888997092-V0QG1D0AOECTUD77D4XL/unsplash-image-HHXdPG_eTIQ.jpg Blog - How to Stick to Your Workout Plan and Actually Enjoy It! It happens every year: we make a resolution, craft the perfect workout plan, and vow to get into the best shape of our lives. But not long after, the plan falls apart, leaving us feeling more discouraged than when we started. Here’s the truth: exercising doesn’t have to follow a rigid, one-size-fits-all approach. The secret? Find physical activities you genuinely enjoy! When you’re doing something you love, it doesn’t feel like a chore—and you’ll achieve far more than you ever imagined. But what if you’re not sure where to start? Don’t worry! I’ve got you covered. Below, I’ve put together a fool-proof workout plan that’s simple, flexible, and easy to stick to. Keep reading to find your new favorite way to move and make those fitness goals a reality! https://www.coastalnutritionwellness.com/blog/dryjanuary monthly 0.5 2025-01-09 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736457295600-I88DT8ZEBRIX5B8AOOAR/unsplash-image-Us2z3PsO19Y.jpg Blog - Dry January May Be Here to Stay and Here is Why… In today’s culture, alcohol is often synonymous with socializing, celebrations, and relaxation. However, more people are choosing to go alcohol-free and discovering the significant benefits it has on their physical and mental health. Whether you’re looking to improve your overall well-being, achieve fitness goals, or simply feel better, ditching alcohol could be a game-changer. Here are a couple of reasons to ditch alcohol… https://www.coastalnutritionwellness.com/blog/balancedplate monthly 0.5 2025-01-09 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736434172514-48XPAAMYHG6IC5DZCTBP/unsplash-image--ftWfohtjNw.jpg Blog - 5 Simple Steps to Create a Balanced Plate - Step 1: Fiber Fill half of your plate with fruits and vegetables for added fiber and nutrients. Why it’s important: These nutrients support your immune system, digestion, and overall health. Aim for a variety of colors to get a diverse range of nutrients, such as leafy greens, vibrant peppers, and juicy berries. These are called PHYTONUTRIENTS! Eat your veggies first! This way, you fill up more on your fiber and phytonutrients, which will help control overindulging in simple carbohydrates. https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736434459579-7C5AXTNPKTMCBHXKF4K6/unsplash-image-hGCMjl7Gy_o.jpg Blog - 5 Simple Steps to Create a Balanced Plate - Step 2: Lean Protein Protein is essential for building and repairing tissues and keeping you full longer. Protein requirements differ for everyone! A good rule of thumb is to follow this equation: find your weight in kg, multiply your weight by 0.8 (if you are inactive), 1 (if you are moderately active), or 1.2 (if you are very active). That number will tell you the amount of grams your body requires for protein! Easy peasy. Sources to include: chicken, fish, tofu, beans, lentils, eggs, and Greek yogurt. Quick Tip: Choose grilled or baked options to keep meals healthy. https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736434549853-60RTLHPVY3JD8ASGZXFM/unsplash-image-GzBO_o0RvEg.jpg Blog - 5 Simple Steps to Create a Balanced Plate - Step 3: Grains The remaining quarter of your plate should be dedicated to complex carbohydrates. Complex carbohydrates take longer to digest, providing sustained energy release compared to simple carbohydrates (cookies, sugary drinks, etc.), which cause a fast spike in blood sugar because of rapid digestion. Why it’s important: Whole grains and starchy vegetables provide sustained energy and fiber. Examples: brown rice, quinoa, sweet potatoes, whole-grain bread, or oats. https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736434651942-MP2YJD0U3IP9YHT55AO2/unsplash-image-EMX1eJ1BcgU.jpg Blog - 5 Simple Steps to Create a Balanced Plate - Step 4: Healthy Fats Healthy fats enhance flavor and provide essential fatty acids your body needs. Try to aim for unsaturated fats (considered healthier fats) because they can help improve blood cholesterol, reduce inflammation, stabilize heart rhythms, and support bodily functions. Sources: Avocados, olive oil, nuts, seeds, and fatty fish like salmon. Quick Tip: Use fats in moderation and incorporate them as dressings, toppings, or cooking oils. https://www.coastalnutritionwellness.com/blog/category/Nutrition monthly 0.5 https://www.coastalnutritionwellness.com/blog/category/Lifestyle monthly 0.5 https://www.coastalnutritionwellness.com/blog/category/Dessert monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/nutrition monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/myplate monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/balancedplate monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/wellness monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/Lifestyle monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/dietitian monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/immunity monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/healthyeating monthly 0.5 https://www.coastalnutritionwellness.com/blog/tag/food monthly 0.5 https://www.coastalnutritionwellness.com/recipes daily 0.75 2025-06-13 https://www.coastalnutritionwellness.com/recipes/watermelonfetasalad monthly 0.5 2025-06-13 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1749830366275-T5MKCJHB26HK86UZT0ID/unsplash-image-7P8hbuxWRvk.jpg Recipes - Fresh Watermelon & Feta Salad Ingredients: 4 cups seedless watermelon, cubed or balled 1/2 cup crumbled feta cheese 1/4 cup fresh mint leaves, roughly chopped Juice of 1 lime (about 2 tablespoons) 1 tablespoon olive oil Fresh cracked black pepper, to taste (Optional) 1/4 cup thinly sliced red onion or cucumber for extra crunch (Optional) Balsamic glaze for drizzling Instructions: In a large bowl, combine the cubed watermelon, feta, and chopped mint. Drizzle with lime juice and olive oil. Gently toss to coat. Sprinkle with black pepper to taste. Optional: Top with red onion, cucumber, or a light balsamic glaze drizzle. Serve chilled. Enjoy immediately for the freshest taste! https://www.coastalnutritionwellness.com/recipes/healthyoatmealraisincookies monthly 0.5 2025-05-23 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1748007074877-KT0YIPWUYEILF8B1DXRT/unsplash-image-6tbVdUof3kE.jpg Recipes - Healthy Oatmeal Raisin Cookies Ingredients 1 cup (100g) instant oats (gluten-free if needed) ¾ cup (90g) whole wheat flour or gluten-free flour 1½ tsp baking powder 1½ tsp ground cinnamon ⅛ tsp salt 2 tbsp (28g) melted coconut oil or unsalted butter 1 large egg, at room temperature 1 tsp vanilla extract ½ cup (120mL) honey or agave ¼ cup (40g) raisins Instructions Combine Dry Ingredients: In a medium bowl, whisk together oats, flour, baking powder, cinnamon, and salt. Mix Wet Ingredients: In a separate bowl, whisk together melted coconut oil, egg, and vanilla extract. Stir in honey or agave. Combine Mixtures: Add the dry ingredients to the wet mixture, stirring just until incorporated. Fold in the raisins. Chill Dough: Refrigerate the cookie dough for 30 minutes. Prepare for Baking: Preheat oven to 325°F (163°C). Line a baking sheet with parchment paper or a silicone baking mat. Shape Cookies: Drop the dough into 15 rounded scoops onto the prepared sheet and flatten slightly. Bake: Bake for 11–14 minutes, until the edges are set but centers still appear slightly underdone. Cool: Let cookies cool on the baking sheet for 10 minutes before transferring to a wire rack. https://www.coastalnutritionwellness.com/recipes/at-home-chipotle-bowls monthly 0.5 2025-05-20 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1747704897368-JFCHAFEJ3B36QREZV8UP/unsplash-image-iku1zhSNRU8.jpg Recipes - At-Home Chipotle Bowls For the Chicken: 1 lb boneless, skinless chicken breast or thighs 1 tbsp olive oil 1–2 chipotle peppers in adobo sauce (finely chopped) 1 tsp garlic powder 1 tsp cumin ½ tsp smoked paprika Salt and pepper to taste Juice of ½ lime For the Bowls: 2 cups cooked brown rice or quinoa 1 can (15 oz) black beans, drained and rinsed 1 cup corn (fresh, frozen, or canned) 1 cup cherry tomatoes, halved 1 red bell pepper, chopped 1 avocado, sliced ¼ cup chopped fresh cilantro Lime wedges, for serving Optional Chipotle Yogurt Sauce: ½ cup plain Greek yogurt 1 chipotle pepper in adobo sauce Juice of ½ lime 1 tsp honey or maple syrup (optional) Pinch of salt Instructions Marinate the Chicken: In a bowl, combine chicken, olive oil, chipotle peppers, spices, salt, and lime juice. Marinate for 10–30 minutes. Cook the Chicken: Heat a skillet over medium-high heat. Add marinated chicken and cook 5–7 minutes per side, or until cooked through. Let rest, then slice. Make the Sauce: Blend all sauce ingredients in a small blender or food processor until smooth. Assemble the Bowls: In each bowl, layer cooked rice or quinoa, beans, corn, tomatoes, bell pepper, and avocado. Top with sliced chicken and a drizzle of chipotle yogurt sauce. Finish with chopped cilantro and a lime wedge. Make It Your Own: Swap rice for cauliflower rice to lower carbs Use grilled tofu for a plant-based option Add shredded lettuce or sautéed onions for extra crunch Skip the yogurt for a dairy-free bowl or sub with a vegan alternative https://www.coastalnutritionwellness.com/recipes/cinnamon-apple-chia-overnight-oats monthly 0.5 2025-03-25 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1742926522855-B45WIEJW04J0UPKG6438/unsplash-image-e5kpflVTiuk.jpg Recipes - Cinnamon Apple Chia Overnight Oats Ingredients: 1 cup unsweetened almond milk (or milk of choice) 1/2 cup rolled oats 2 tbsp chia seeds 1/2 tsp cinnamon 1 small apple, diced 1 tbsp maple syrup or honey 1/2 tsp vanilla extract Optional toppings: nut butter, walnuts, extra apples Instructions: In a jar or container, combine all ingredients and stir well. Cover and refrigerate overnight (or at least 4 hours). In the morning, stir and top with your favorite extras before serving! https://www.coastalnutritionwellness.com/recipes/rainbow-veggie-stir-fry monthly 0.5 2025-03-25 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1742926304953-75G2KBMH9NRQ9HIQFGB4/unsplash-image-H6iSwrAOMG0.jpg Recipes - Rainbow Veggie Stir-Fry with Ginger-Tahini Sauce Ingredients: 1 tbsp sesame oil (or olive oil) 1 red bell pepper, sliced 1 zucchini, sliced 1 cup shredded purple cabbage 1 cup broccoli florets 1/2 cup edamame or chickpeas 2 green onions, chopped 1 tbsp sesame seeds (optional) 1 cup cooked brown rice or quinoa Ginger-Tahini Sauce: 3 tbsp tahini 1 tbsp soy sauce or coconut aminos 1 tbsp rice vinegar 1 tsp maple syrup 1 tsp grated ginger 2–3 tbsp warm water (to thin) Instructions: Whisk together all sauce ingredients until smooth. Set aside. Heat oil in a large skillet or wok over medium heat. Add all veggies and sauté 7–8 minutes. Add chickpeas/edamame and cook another 2 minutes. Stir in sauce and cook 1–2 minutes more until everything is coated. Serve over rice or quinoa and top with sesame seeds and green onion. https://www.coastalnutritionwellness.com/recipes/greek-yogurt-berry-cheesecake-cups monthly 0.5 2025-03-25 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1742925864662-QL58OSCWLMY252JDV3BM/unsplash-image-DXaq7QpZ2A0.jpg Recipes - Greek Yogurt Berry Cheesecake Cups Ingredients: 1 cup plain Greek yogurt (2% or full-fat for creaminess) 4 oz reduced-fat cream cheese, softened 2 tbsp maple syrup or honey 1 tsp vanilla extract 1/2 cup crushed graham crackers (or almond flour for GF) 1 tbsp coconut oil, melted 1/2 cup mixed berries (blueberries, raspberries, strawberries) Instructions: Mix crushed graham crackers with coconut oil and press into the bottoms of 6 small ramekins or muffin liners. In a bowl, whisk yogurt, cream cheese, maple syrup, and vanilla until smooth. Spoon the yogurt mixture over the crust and smooth the tops. Top with fresh berries and refrigerate for 1–2 hours. Serve chilled! https://www.coastalnutritionwellness.com/recipes/datesnickers monthly 0.5 2025-01-23 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1737650429071-ENLQ6B8YCA538ESWDX8V/unsplash-image-gOtxstUxBtg.jpg Recipes - Date Snickers Bars Ingredients: Pitted Dates Nut Butter Dark Chocolate to melt Coconut Oil Flakey sea-salt (optional) Method: Pit dates if not already pitted, and slice down the middle (but not all the way through) so you can open them up. Add parchment paper to a plate or small baking sheet. Open each date slightly to form a pocket, and space them evenly on the parchment paper. Add enough nut butter to fill each date about 75% of the way. Melt chocolate with 1 tbsp of coconut oil (optional) Dip each date in the melted chocolate until completely coated. Sprinkle with flakey salt, then add to freezer for 20-30 minutes or until the chocolate has hardened. Enjoy immediately or store in an airtight container https://www.coastalnutritionwellness.com/recipes/cauliflowerfriedrice monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736887482517-4WY2PEAL5VKAKXMMKHUD/unsplash-image-oT7_v-I0hHg.jpg Recipes - Cauliflower Fried Rice Ingredients (2 servings): 3 cups riced cauliflower 1 cup mixed vegetables (peas, carrots, green beans) 2 eggs, beaten 1 tbsp soy sauce or coconut aminos 1 tsp sesame oil Optional: diced chicken or tofu for protein Method: Heat sesame oil in a skillet. Add vegetables and cook until tender. Push vegetables to the side of the skillet, pour in beaten eggs, and scramble. Add riced cauliflower and soy sauce. Stir-fry for 5 minutes until heated through. https://www.coastalnutritionwellness.com/recipes/onepansalmon monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736887292635-FKOKT7E82AOKXSEPS2CB/unsplash-image-a2scGjpiI5E.jpg Recipes - One-Pan Baked Salmon & Veggies Ingredients (2 servings): 2 salmon fillets 2 cups mixed vegetables (zucchini, broccoli, cherry tomatoes) 2 tbsp olive oil 1 tsp garlic powder 1 tsp Italian seasoning Salt and pepper to taste Method: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper. Place salmon and vegetables on the sheet. Drizzle with olive oil and sprinkle with seasonings. Bake for 15-20 minutes, or until the salmon flakes easily with a fork. https://www.coastalnutritionwellness.com/recipes/lettucewrap monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736887021199-G30G5WHU9SJN5HWUTORW/unsplash-image-InBE7uk3X0I.jpg Recipes - Turkey & Avocado Lettuce Wraps Ingredients (1 serving): 4 large lettuce leaves (Romaine or Butter lettuce) 4 slices deli turkey ½ avocado, sliced ¼ cup shredded carrots 1 tbsp hummus or mustard (optional) Method: Lay the lettuce leaves flat and layer with turkey, avocado, carrots, and optional spread. Roll the lettuce leaves tightly and secure with a toothpick if needed. https://www.coastalnutritionwellness.com/recipes/masonjarsalad monthly 0.5 2025-01-15 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736886796240-8D5J83YRVI3HWRNXRJ5Q/unsplash-image--ftWfohtjNw.jpg Recipes - Mason Jar Salad Ingredients (1 jar): 2 tbsp olive oil and balsamic vinegar (dressing) ½ cup cooked quinoa or brown rice ½ cup chickpeas or grilled chicken 1 cup chopped vegetables (cucumber, cherry tomatoes, carrots) 1 cup leafy greens (spinach, kale, or lettuce) Method: Layer the ingredients in the jar in this order: dressing, grains, protein, vegetables, and greens. Seal the jar and refrigerate. Shake before eating. https://www.coastalnutritionwellness.com/recipes/balancedeggscramble monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736883884346-4XB9ZTKTZMHSA01U2GIL/unsplash-image-qla1_604R4c.jpg Recipes - Balanced Egg Scramble - Ingredients: 2 farm-raised eggs 1/3 cup frozen spinach 1/3 cup left over roasted sweet potatoes (or any leftover roasted veggies you have on hand) 2 tbsp cheese of choice (a sharper cheese is preferred here and lower in saturated fats) 1 tbsp olive oil or preferred cooking oil Everything bagel seasoning to taste (optional) Crunchy chili oil to taste (optional) Method: Start with sautéing your veggies with olive oil in a pan on low to medium heat Add eggs, cheese, & crunchy chili oil Scramble until fully cooked, constantly stirring Top with everything bagel seasoning Serve immediately https://www.coastalnutritionwellness.com/recipes/bakedoats monthly 0.5 2025-01-14 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1736883490759-DLFNIKVM461N1V8TF0UX/unsplash-image-GNcn2OJePt8.jpg Recipes - Breakfast Baked Oats - Ingredients: ½ cup rolled oats 1 ripe banana 1 large egg 1 tablespoon maple syrup ½ teaspoon baking powder Pinch salt Cooking spray 1 tablespoon cocoa powder (optional if chocolate taste is desired) Method: Preheat the oven to 350°F. Grease a ramekin or oven-safe pan with cooking spray. In a blender combine all the ingredients until smooth and well-blended. Transfer the batter into the prepared ramekin. Bake for 20-25 minutes. Allow to cool in the pan for 10 minutes before serving. https://www.coastalnutritionwellness.com/recipes/category/Breakfast monthly 0.5 https://www.coastalnutritionwellness.com/recipes/category/Dinner monthly 0.5 https://www.coastalnutritionwellness.com/recipes/category/Side+dish monthly 0.5 https://www.coastalnutritionwellness.com/recipes/category/Dessert monthly 0.5 https://www.coastalnutritionwellness.com/recipes/category/Lunch monthly 0.5 https://www.coastalnutritionwellness.com/contact daily 0.75 2026-04-02 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1a8649fd-36b9-4f60-83c2-6f737c223f6f/Coastal+%281%29.png https://www.coastalnutritionwellness.com/about daily 0.75 2026-04-02 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/d8d73cc7-0e98-43a9-a882-5eaa6efb85ca/7550F472-E941-4201-84C0-9E51EFAAC3A2.JPEG https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/5a4445c3-aa56-472f-902e-706a87051f4c/004_DELUDE_231204.jpg https://www.coastalnutritionwellness.com/home daily 1.0 2026-01-26 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/d1c4cdf2-5cf5-45a3-a987-6975ec8a482c/IMG_0238.jpg https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1737996431484-VY9TWXNTG6JG332YREPO/unsplash-image-FHnnjk1Yj7Y.jpg https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/04aadaf8-4aaa-47f9-b980-e0f1a26a3887/IMG_0382.jpg https://www.coastalnutritionwellness.com/faq daily 0.75 2026-04-02 https://www.coastalnutritionwellness.com/discoverycall daily 0.75 2025-05-20 https://www.coastalnutritionwellness.com/nutritioncoaching daily 0.75 2026-04-02 https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1768428648662-WUJQ9CNG00HQU16FPNY5/unsplash-image--ftWfohtjNw.jpg https://images.squarespace-cdn.com/content/v1/6775efc683b17d26e6cb0cfb/1768428675010-ETME7PHUN457XHFAC32P/unsplash-image-6tbVdUof3kE.jpg