7 Ways to Enjoy Apples at Every Meal

There are so many reasons we adore the fall—and apples are on the top of the list. They’re so versatile, keep forever (almost), and loaded with fiber, vitamins, and minerals. What’s not to love? Sure, you can buy them any time of the year, but when they come in season, that’s when their flavor and nutrition really shines.  If you’re looking for some inspiration on ways to add apples to your meals, we’ve got you covered. Here’s seven recipes to enjoy all season long. APPLE SPICE SMOOTHIE Start the day off with this delicious Apple Spice Smoothie. It’s like apple pie in a jar, but without all the sugar or carbs—except for a bit of honey. A little protein powder, along with some spices will “warm” you up on a crisp fall day. APPLESAUCE There’s no end to the appeal of Homemade Applesauce. Kids love it, and can help you make it, and it can be added to almost any meal. The best part is that you can experiment with lots of different kinds of apples to determine which ones you like the best for sauce. Taste before you add any sugar—you might not need it at all. SPICED APPLESAUCE PANCAKES Once you’ve cooked up a batch of applesauce, you can use it as an ingredient in some Spiced Applesauce Pancakes. Eat them for breakfast or even for dinner (they’re not too sweet) and get some whole grain love from the pastry flour and wheat germ.  CRUNCHY CHICKEN APPLE SALAD BOATS You’ve probably heard of zucchini boats—slice the veggie in half and stuff it like you would a pepper with delicious fillings. But what about cucumber boats? We like this tasty Crunchy Chicken Salad Boat recipe. CURRIED BUTTERNUT SQUASH AND APPLE SOUP Looking for something new for lunch? Try this Curried Butternut Squash and Apple Soup. You’ll get bonus calcium and protein from Greek yogurt—adding extra creaminess. APPLE WALNUT SALAD An Apple Walnut Salad is always a classic. Add a little feta, mixed greens and an easy homemade balsamic vinaigrette. Voila! Dinner is served.  For a little protein, add some grilled shrimp or chicken on top.  ROSEMARY CHICKEN THIGHS WITH APPLE AND BRUSSELS SPROUTS  Apples and chicken are the perfect cooking companions. Try these Rosemary Chicken Thighs with Apple and Brussels Sprouts  for an easy one pan for dinner. The sweetness of the apples plays off the sprouts. (photo credit: Shutterstock)  

3 Creative, Delicious Ways to Dress Up Overnight Oats

Created in partnership with CocoaVia. Oats are one of our pantry staples for many reasons—and the many ways to eat delicious overnight oats for breakfast is one of them. Why roll with oats? They’re filled with fiber and protein and are super satiating, which is exactly what you need in the morning. After digging in, you’ll be full and energized, AKA ready to take on the day. And just like you can add all kinds of nuts, nut butters, seeds, fruit, and spices to a bowl of hot oatmeal, it’s easy to get creative with the cold, overnight version. Start with this simple recipe for easy overnight oats and then try one of our three favorite ways to make them super tasty (and even healthier!), below. 3 Ways to Make Delicious Overnight Oats CocoaVia and Peanut Butter Chocolate and peanut butter is a flavor combination no one can argue with. This combo takes it a step further, since instead of sugary chocolate chips we use a CocoaVia Sweetened Dark Chocolate stick pack. The powdered supplement delivers the highest concentration of cocoa flavanols—the compounds with all of the health benefits—available in a supplement today. For this one, add both toppings to your oats in the morning, just before eating. Mango, Coconut, and Macadamia Nut Oh hey, tropical bliss! Picture yourself under a palm tree while spooning up vitamins, antioxidants, and healthy fats. You can add these toppings to the jar overnight or throw them on in the morning. Strawberry and Chia Seeds Put the protein- and omega-3-rich chia seeds in with the oats the night before and they’ll bulk up, adding texture to your bowl. Top with strawberries and enjoy. Or, use frozen berries overnight, and as they defrost, their juices will add flavor to the oats.

In the Kitchen with Keri: How to Go Way Beyond Avocado Toast

We share heaps of healthy information on Nutritious Life’s blog every day, but “In the Kitchen with Keri” is your chance to spend some quality time with the wonder woman behind it all, Keri Glassman, MS, RD, CDN. It’s where she invites you into her space to share the ingredients she’s currently obsessed with, recipes she can’t get enough of, and other tips and tricks learned over many years of life as an always-ahead-of-the-curve nutritionist and wellness expert. From Open-Faced Sandwich to Toast I’ve always loved open-faced sandwiches. Now, thanks to the avocado toast craze, I call them “toasts” along with everyone else (and have to focus on making them look super pretty in addition to delicious, naturally). Why toasts? First of all, I like that you’re getting just one slice of bread at a time instead of eating a full sandwich, to avoid excess carbs. (Not because you shouldn’t eat them, but because you can easily overdo them!) And you can basically layer anything you’ve got in your fridge onto one of these and have a delicious, healthy meal ready to go in minutes. Breakfast! Lunch! Snack!  You can really meet a lot of nutrient needs and bring variety and flavor to the table without having to plan far ahead. For the bread base, I’m a big fan of Ezekiel’s Food for Life. I like it because it’s made with sprouted grains, is organic, and it doesn’t contain added sugar or other unnecessary, unhealthy ingredients. A good organic sourdough is another great option. These are a few toasts I whipped up recently. 3 Ways to Go Way Beyond Avocado Toast First, since we’re talking avocado toast, I love starting with the mashed avo and then layering on whatever vegetables and protein I’ve got. In this one pictured, I had leftover Spicy Roasted Zucchini and Corn, so I threw that on top. You could also add sliced turkey or leftover grilled chicken to turn it into more of a meal—veggies, protein, and healthy fats, all represented. RELATED: Delicious Roasted Veggies, 3 Ways For the most simple of the bunch, I spread hummus on the toast for plant protein and then top it with colorful heirloom cherry tomatoes and a little bit of fresh basil. Mediterranean magic made in less than a minute! Finally, it doesn’t have to be all about savory. Sometimes your sweet tooth will be tingling, and you don’t want to give into cravings for less nutritious foods (I’m talking to you, cupcakes). RELATED: Finally: Learn How to Prevent Sugar Cravings I spread a little goat cheese on the toast, top it with fresh blueberries, and then drizzle it with a little bit of honey. Pro tip: Use Ezekiel’s Cinnamon Raisin bread for this one for even more sweet deliciousness, or sprinkle some cinnamon on top (for flavor and about a 100 health benefits). That’s it! You’re ready to take a big bite … after posting your gorgeous #toasts on Insta, of course.

7 Easy Egg Recipes for Delicious, Protein-Rich Meals

Eggs really are all they’re cracked up to be (cholesterol and all)—and these easy egg recipes are all you need to reap their benefits. First, they’re an excellent source of protein for both meat eaters and vegetarians. (Don’t worry vegans: See here, instead.) Eggs also contain important nutrients that can be difficult to include in your diet. Choline, for example, is a cousin to the B vitamins and is needed to make a neurotransmitter that’s key to learning and memory. Studies also show it can help protect against cognitive decline and dementia and that people who eat more have lower anxiety levels. The bad news: the vast majority of Americans don’t get enough in their diet. The eggcellent news: Egg yolks are the most concentrated source you can find. Eggs are also rich in B12, a nutrient that is important for immunity and energy. A deficiency can lead to feeling tired and weak 24-7 (and you definitely don’t have time for that). Ready to scramble, poach, and hard boil your way to better health? Start by incorporating these seven easy egg recipes into your routine for any meal throughout the day. 7 Easy Egg Recipes Veggie and Cheddar Mini Quiches The only thing better than delicious quiches at brunch? Delicious mini egg muffins at brunch! Salmon and Feta Omelet with Asparagus Salmon and asparagus go together like spaghetti and meatballs. Breakfast Burrito Forget the calorie bombs of takeout burritos. Make this one at home and fill it with veggies in a whole wheat tortilla. Leftovers Frittata There’s nothing better than a recipe that allows for flexibility, uses leftovers, is easy to make and tastes amazing! Turkey Sausage Patty and Eggs Aromatic herbs and spices in this dish add a ton of flavor and are also filled with phytonutrients and trace minerals. Some promote good digestion; some are anti-inflammatory; some are even linked to cancer prevention. Deviled Egg Salad Cups This recipe steals inspiration from both deviled eggs and egg salad, and then ups the vegetable profile by adding scallions and radishes and wrapping it all up in fresh lettuce. Green Vegetable Omelet One nutrition rule of thumb we love is to get some form of green vegetable in at every meal. An omelet is a perfect way to pack veggies into your morning.