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Get grilling with these pocket stew dinners from FEED! Easy foil packets are perfect for this time of year when summer's slowing down and your time is spent soaking up the sun. Cooking food in a foil packet is a sure-fire way to get dinner on the table in no time– and with almost no clean-up: Sausage Pocket Stew Enjoy this simple dinner packed with lean protein and veggies– a crowd pleaser every time! Curious about what sausage to choose? Check out our blog post on Five Healthy Sausage Ideas . Caprese Chicken Pocket Stew Got an abundance of basil? Use it to create classic caprese flavors in this quick and easy meal.   Teriyaki Salmon Pocket Stew Prepare salmon in a pinch with this recipe. Looking for other heart healthy options? We've got you covered with  recipes that contribute to a heart-healthy diet .   BBQ Chicken Pocket Stew Enjoy the simplicity of this pocket stew with tons of sweet and savory flavor. The bell peppers and pineapple make this dinner high in vitamin C as well as B vitamins.   Tofu Pocket Stew Even meat lovers will be tempted by this one! With Asian-inspired flavors and plant-based protein, this dish is sure to be a family favorite.   Need more quick dinner ideas? Check out our Three Minute Meal  Ideas!

FEED continues to grow and we are excited to offer our clients new services as we expand our practice.  We would like to introduce and welcome our newest team member, Jacqui Taub, MSW, LCSW. Read on for Jacqui’s complete bio and learn more about the experience and offerings she brings to FEED! Jacqui is a licensed therapist and works with children, adolescents and families for a variety of therapeutic needs. Her philosophy includes individualizing care to help each client identify and achieve his or her goals. Jacqui’s approach focuses on building a relationship to truly understand and empower each individual through methods including cognitive-behavioral therapy and motivational interviewing. Jacqui has a long relationship with FEED and began her career as a summer intern with Lara in 2012. Since then, she has worked at Northwestern Memorial Hospital, along with a more recent role in private practice. Jacqui’s experience includes working with children and adolescents to manage anxiety and depression, cope with chronic illnesses, and provide support for behavioral issues at school and at home. In addition, she also specializes in picky eating behavior modification and anxiety surrounding food and nutrition. Jacqui is a University of Michigan alumnus, with both a Bachelor of Arts and Masters of Social Work from U of M. During her coursework, Jacqui specialized in newly diagnosed children and adolescents with type 1 and type 2 diabetes. She helped children and families navigate these new chronic illness diagnoses, and provide coping tools and strategies to help with a successful transition to a new normal. To learn more about Jacqui's services or to schedule an appointment, contact her at  jacqui@feednutrition.com .

No need to get fancy when preparing a quick and nutrient-dense dinner! A few basic kitchen tools are all you need to get dinner on the table in no time. Read on for FEED's favorite kitchen provisions for a delicious and nutritious weeknight dinner: The most basic tools for preparing a meal are a sturdy cutting board and a good, sharp knife. Whether you are dicing vegetables, slicing protein or chopping herbs, you need a safe surface to work on and a knife that's going to make meal prep productive. Remember– if you are preparing any raw meat, use a different board to avoid cross-contamination with your other ingredients! Got little helpers in the kitchen? Invest in a good pair of kitchen scissors that they can use to help prepare a meal. Kiddos can cut herbs, leafy vegetables and even pizza with a good pair of shears. Bonus– research suggests that including young ones in meal prep increases their intake of vegetables. Looking for more ways to get your greens? We've got you covered. Olive oil in a spray bottle is the quickest way to dress a salad or prepare vegetables for roasting! It minimizes the amount you use and it doesn't require dirtying anything else. Olive oil spray should not be mistaken for your traditional pan spray. Make sure the only ingredient is olive oil (with no additional propellants). Sheet pan dinners are everywhere lately– and with good reason. You can roast proteins and vegetables simultaneously and have only one dish to clean at the end of the night! This beautiful sheet pan dinner is the work of FEED founder Lara Field. Lara, can we come for dinner next time?! Need more quick dinner ideas? Check out our roundup of  pocket stew recipes  or our  three-minute meals !

There is nothing like fresh fruits and vegetables during peak season. Check out our “Eat Seasonably” feature where we will share health tips, preparation tricks, and new recipes featuring the best of the season’s produce. This cruciferous vegetable packs a variety of health benefits, including vitamins A, C and K, filling fiber and free radical-fighting antioxidants. As a winter green, kale is at its best now and can easily be found in most grocery stores. Read along for tips on selecting the best kale and tasty recipe ideas to enjoy this versatile, seasonal vegetable. Selecting and Storing: Preparation and Recipe Ideas:

Beta-carotene is one of a group of red, orange, and yellow pigments called carotenoids. Beta-carotene is converted to vitamin A, an essential nutrient. It has antioxidant activity, which helps to protect cells from damage. Pumpkin is a good source of fiber, which supports healthy digestion as well as weight and cholesterol management. Pumpkins are classified as winter squashes, but they are actually harvested in the fall. To get the best quality, select winter squash that are blemish- and bruise-free, with an intact stem and heavy feeling for their size. Have no fear– these thick-skinned vegetables will keep well through the cold winter months. Pumpkins can be purchased whole to be diced or made into puree, but purchasing canned pumpkin puree is an easy way to add to dishes quickly! Add canned pumpkin to smoothies, soups, and sauces for a vibrant variation. Not all pumpkin dishes have to taste like pie! Try using pumpkin in a savory dish. It pairs well with sage and thyme. Don't throw away the seeds! Roasting pumpkin seeds is a great option to save for snacking throughout the season. Pumpkin Energy Bites Pumpkin Smoothie Pumpkin Oat Muffins Pumpkin Overnight Oats Pumpkin Freezer Fudge

FEED turned 10 years old this month! Read on for a Q&A with FEED founder Lara Field on how she got started and learn what has kept FEED going for so many years: Why did you become a dietitian? Growing up in the suburbs of Chicago in the 1980s, our family meals were paramount. I was busy with after-school activities, but never busy enough to miss meals, all of which we ate at home with the family.  Some of my favorite family meals were tuna noodle casserole, meatloaf (with real beef, never turkey) with mashed potatoes, and fried chicken (with the skin on, of course).  We indulged ourselves by going out to eat every so often as well as helping ourselves to the occasional ice cream or sugary treat.  I never truly overindulged, and I can’t remember consciously thinking about food very often. Then came cholesterol.  When I was nine, my dad had a routine appointment with his internist that changed his life forever.  He was told he had two options: change his diet or die an early death.  Perhaps the news wasn’t put quite as harshly as that, but my dad took it to heart (literally).  My dad’s father and grandfather both had passed away from heart disease when they were in their fifties.  The realization that he had to change his ways or face the same fate was a big wake-up call— for him and our family. If it weren’t for my dad’s struggle with cholesterol, I wouldn’t be who I am today.  Once informed of his risk for heart disease, my dad learned everything he could about lowering that risk.  He bought at least 10 diet books, learned how to cook, read nutrition labels, quit smoking, and started exercising.  It was his mission to take control of his health, and he took me under his wing to learn along with him. Read more about Lara's childhood experiences that led her to become a dietitian! Where did you go to school? I completed my undergraduate education at the University of Illinois at Urbana-Champaign. I was drawn there because it wasn't too far from home, but also U of I had an excellent Nutrition/Dietetics program. While completing my undergraduate degree, I learned about the competitive graduate school application process for dietitians. There were fewer than 10 spots in each of the Master's programs around the country. Also, similar to doctors, there is a match program for dietitians; a computer-based method which makes it fair to match the preferences of the applicants with the preferences of the program directors. I successfully matched at my first choice: Rush University Medical Center! I completed my Masters in Clinical Nutrition there with a thesis on parental influence in childhood obesity. I loved my education there and know I would not be as successful as I am today without the guidance and education from my professors at Rush. Curious about all the requirements to become a Registered Dietitian? Read our blog post to understand why RDs are THE nutrition experts in the field! What was your first job as a dietitian? I always wanted to work with kids and was determined to find a job in pediatrics. When I graduated, there were very limited options open and most of the pediatric nutrition jobs required more experience. Thankfully, I found out about an opening at the University of Chicago, working with the Pediatric Gastroenterology team. I worked under some of the leading experts in Gastroenterology and learned more than I ever thought I would know about our GI system. I was part of the treatment team and very much appreciated my esteemed colleagues looking to me as the authority in nutrition. Additionally, I began my work as the nutrition advisor for the University of Chicago Celiac Disease Center -- helping patients navigate the gluten-free diet, at a time when the diet was far from trendy, and gluten-free options were hard to come by. This clinical training and experience prepared me to become a specialist in celiac disease educating patients in my private practice, and other registered dietitians in local and national speaking engagements. How did FEED begin? After about five years in clinical practice, I was looking to reach more people. Rather than just working with the patients in the inpatient and outpatient setting at U of C, I was interested in making a bigger impact. I wanted to work with more families, network with many pediatricians and other medical practitioners, and work with food manufacturers and brands to promote nutrition messages to the consumer. FEED stands for Forming Early Eating Decisions and reflects on how I started in this amazing world of nutrition. More importantly, I started FEED around the same time as I had my first child. Having a private practice enabled me to structure my hours to watch my children grow and have a more flexible schedule. How has FEED changed over the past 10 years? OH BOY! It has grown so much. I started FEED as a part-time job on nights and weekends when I was not at the hospital, making only house calls or meeting clients at work. Back then, it was also just me doing everything from advertising, marketing, web development, writing/editing/creating blog content, writing recipes, photography, etc! For the past few years, it has been wonderful to have a true TEAM at FEED helping with these various important client relationship tools. Also, we have grown into a full-service practice with both pediatric AND adult nutrition support, in addition to behavioral therapy support, helping our clients on so many levels. Though we still do make house calls, we also reside in a fabulous office space in Lincoln Park.  How do you think FEED is different from other practices? We really get to know YOU. Rather than making general recommendations or giving you a computer-generated meal plan, we reach our clients on such a personal level. We believe that eating and changing your eating habits are so emotionally driven that no two clients are the same. I find clients really appreciate the personal touch FEED provides.  What do you think people would be surprised to know FEED can help them with? Because we specialize in both pediatric and adult nutrition care, I think many are surprised we are able to assist in so many different needs. As a busy working mom of two, I know what a hectic schedule looks like making me relatable to many clients' stressors. I have personally been in the trenches with breastfeeding, starting solid foods, toddler picky eating, and now raising healthy athletes. In addition, my clinical training at U of C led me to be an expert in celiac disease  and the gluten-free diet, and it gave me an in-depth understanding of restrictive diets with food allergies. My colleagues are experts in working with adult nutrition concerns from the low FODMAP diet to emotionally managing weight loss. I am so proud that we are able to cater to such a diverse population.  What’s your favorite thing about being a dietitian? Nutrition is constantly changing. As science evolves, so does the en vogue diet of the month. I love helping people understand nutrition, and it is fun to hear the initial topics of interest when I tell people what I do for my career. I love being an educator and helping consumers understand the science behind nutrition.  Click here to see Lara's most recent Minute with Mommies segment on WGN-TV! When you aren’t helping others with healthy eating, what are you doing? One of my favorite pastimes is exercise. Whether it be running on the lakefront, taking a workout class, working out with my trainer, or riding bikes with my family, I don't really like to stop moving! Staying fit is just as important as eating mindfully, in my opinion, but the bonus is that I feel as good, if not better, than I did when I started FEED 10 years ago! What is next for FEED? The future holds promise to help even more people. Considering how quickly ten years have passed, in my view, we are just getting started!

To celebrate FEED's tenth year in business, we've rounded up our 10 most popular recipes. Read on to find out why these are faves among FEED fans: Beloved Breakfasts With only five ingredients, it's no wonder these gluten-free pancakes are a favorite among FEED clients!   The addition of frozen riced cauliflower increases the fiber content without sacrificing any of the flavor.   Our Must-Have Main Dishes Our gluten-free and veggie-enhanced version of everybody's favorite– chicken noodle soup.   Kale, quinoa, and papaya– oh my! This flavorful salad is perfect for a quick lunch or dinner. Curious about Kale? Check out our Eat Seasonably post highlighting this great green.   Definitely not your average burger, which is why our clients (and their families!) love 'em?   Our Mexican-inspired meatballs are a fiesta favorite. Looking for more meatballs ? We've got ya covered. Super Snacks These plant-based bites are perfect for the big game, snack time, or anytime! Looking for more football food this fall? Check out our Super Bowl Snacks post .   Our clients go NUTS for this recipe, which makes the perfect hostess gift (as long as you save some for yourself, too).   The perfect (and guiltless!) sweet treat with only 50 calories per serving.   No baking? Say no more. We love to make a bunch because they will keep for up to a week in the fridge! And check out more of our favorite no cook recipes while you're at it. Thank you so much for all your support these past 10 years! We love helping you cut through the food noise and find nutrition solutions that work for you!

Did you know? FEED Nutrition Consulting offers much more than private consultations including pantry rehabs, grocery store tours, speaking engagements, and most recently, corporate wellness . We believe health and nutrition extends well beyond the home and love helping our corporate clients create a healthier workplace for every employee. From workshops and group sessions to individualized, on-site counseling, FEED RDs are available to come to your workplace for any nutrition needs. One of the easiest ways to create a healthier workplace begins with the break room. Notorious for vending machines, candy and sweets, break rooms are often the office hub for snacking and socializing. Instead of the typical chips and soda, check out our FEED-approved office snacks and perhaps consider cultivating a healthier workplace for you and your co-workers! RXB AR You’ll find plenty of these real food bars in our own FEED offices! These are a favorite for many reasons, including the simple ingredient list, high protein and fiber content. These bars are perfectly portioned and satisfyingly delicious. Biena Roasted Chickpeas Looking for a salty crunch? These roasted chickpeas are the perfect choice with classic flavors like Ranch, BBQ and Sour Cream, we promise you won’t miss the chips! Plus, you’ll enjoy a snack rich in plant-based protein and belly-filling fiber. Single Serve Nuts Nuts are a delicious and heart healthy snack, but for many, portion control can be a problem. Since nuts are both nutrient-dense and calorie-dense, proper portions are key. We love the idea of single serve packs to satiate that craving in a calorie-controlled way. Freeze Dried  or Fresh Fruit Fruit is a fan-favorite and, as nature’s candy, it is easy to see why. While fresh fruit is always a great idea, if you are looking for something a bit more interesting, consider freeze dried fruit, which has no added sugar and lasts much longer than its perishable counterparts. Popcorn Skip the pretzels and try popcorn instead to satisfy the need for a crunchy snack. Popcorn is a high fiber, whole grain and low calorie snack. Look for single serve bags to keep snacks fresh and convenient. Crudite Platter Have access to a refrigerator? Try a crudite platter to keep throughout each week. Veggies are always our #1 choice for snacking, and when they are cleaned, cut and ready to eat, we are much more likely to reach for them. Give it a try to increase fiber and micronutrients during snack time. Beet Chips  or  JicaChips Similar to freeze dried fruit, freeze dried veggie chips are a FEED favorite for keeping vegetables fun! Made with simple ingredients, these chips satisfy your snacky side, but are made from only vegetables and seasoning -- no frying needed! Single Serve Nut Butter Packs We all love nut butter, but just like whole nuts, portion size is important. We love these single serve nut butter packs for on-the-go snacking. They are perfect for spreading on whole grain crackers, apples or celery. Contact Lara  for more information on our corporate wellness services for your company.

Potatoes have gotten a bad rap in recent years, but this tuber is a great source of vitamin C, zinc, B vitamins, and potassium.  They even have a small amount of high-quality protein, and fiber in the skin to help keep us full. Potatoes are extremely versatile and can be eaten at any meal, so stock up for serving throughout the season! Selection and storing: Choose potatoes with a firm texture and smooth skin.  Avoid wrinkled skins, squishy areas, and discoloration. If you’re going to prepare multiple potatoes at once, choose ones that are all about the same size and shape for even cooking. Potatoes should be stored in a cool, dark place -- but not the fridge!  Light will turn the outer skin green and give the spud a bitter flavor. Proper storage techniques will allow you to keep potatoes for several weeks.  Storing in a perforated plastic or paper bag also helps extend shelf life. Preparation and Recipe Ideas: Rinse potatoes and scrub clean with a vegetable brush before preparing. Russet potatoes are perfect for baking. Try foil-wrapped baked potatoes for a softer skin and unwrapped potatoes if you prefer crispier skin. Try a baked potato bar for dinner!  Bake potatoes and get creative with toppings like broccoli, reduced-fat cheese, salsa, plain Greek yogurt, and homemade chili or beans. Potatoes can also be roasted or mashed, but be sure to keep the skin on to reap the benefits of their fiber and nutrients. FEED-Favorite Recipes: Baked Potato Bar Simple Potato Salad Mashed Potato Puffs Spinach Potato Pancakes

In the last decade, our understanding of sugar-sweetened beverages, such as soda and juice, have evolved. Numerous studies have shown a link between the intake of sugar-sweetened beverages and increased risk for obesity and cardiovascular disease. As a result, artificial sweeteners, or non-nutritive sweeteners, have become more popular. Typically used in diet sodas, teas, juices, sports drinks and energy drinks, they are also the main ingredient in sugar substitutes including Equal, Sweet'N Low, Truvia and Splenda. These alternative sweeteners sound great because they provide no calories, however, the scientific community is beginning to strengthen research in this area and understand their safety. A recent  study  published in 2017 in the American Heart Association’s Stroke journal provides insight into how artificially sweetened beverages may affect health long term. Researchers found that, compared to participants who never drank diet soda, individuals who drank one diet soda per day were  three times more likely to have a stroke . Similarly, participants who drank one diet soda per day were  three times as likely to be diagnosed with dementia . Although causation cannot be directly linked to diet soda consumption, researchers concluded intake of these beverages is associated with an increased risk for stroke and dementia. So what does this mean for your health? While the FDA and the World Health Organization deem certain artificial sweeteners safe, our love of sweetened beverages (artificial or not) may increase risk for chronic health conditions. It is no surprise, we take health and nutrition very seriously, so to help decrease sweetened beverage consumption, we have come up with a few easy swaps. As you can imagine, our favorite beverage of choice is water, to stay hydrated and satisfy the body’s fluid needs without the extra calories. We know kicking the habit is not so easy for everyone though, so check out our tips to help beat those cravings: Try adding fruit, fresh herbs or cucumber to naturally infuse water. Avoid purchasing sweetened beverages at the grocery store. This includes soda, juice, sports drinks, energy drinks, and bottled coffees and teas. They’re easier to avoid if they’re not in the house! Choose unsweetened tea, sparkling or still water at vending machines. Skip juicing, but opt for a low-fat, high-protein smoothie instead to reap the benefits of fiber.   Check out some of our recipes here. If you enjoy the bubbly sensation, look for carbonated waters like La Croix, Waterloo, San Pellegrino or Perrier. All of these have a variety of unsweetened flavors! At restaurants, ask for soda water, water or unsweetened tea (iced or hot). Skip the sugar and substitute lemon or lime wedges to brighten your drink. Read the ingredients on the Nutrition Facts label, especially on any advertised “zero-calorie” items. Artificial sweeteners include saccharin, acesulfame, aspartame, neotame, and sucralose. If you’re a frequent sweetened beverage drinker, try cutting back by setting small goals. Cut down your intake to one drink per day, then modify slowly until you are used to unsweetened drinks. For more tips on how to beat your sweet cravings,  contact FEED  and schedule an appointment today!

How do we get good nutrition to the table in a snap– even during the holidays? It does not have to be hard to get a nutritious and delicious meal together for your loved ones. This holiday season, FEED's got you covered from starters to sides– and something sweet to end with: With only two ingredients, our  butternut squash soup  is a super speedy addition to your holiday menu. Plus, one serving contains 690% of the daily recommended amount of vitamin A! Green beans When it comes to green beans, we rely on this simple stovetop dish from the one and only Ina Garten. Her green beans gremolata is a side dish you'll want seconds of– especially with 3.5 g of fiber in a one cup serving! Our  mashed cauliflower  is ready in minutes! Despite its lack of color, cauliflower is packed with nutrients including vitamin C and fiber. Say hello to your favorite new mashed veggie. Fresh Cranberry Sauce   Ditch the can and make your own cranberry sauce in a snap! Simply add cranberries, fresh-squeezed orange juice and maple syrup to a sauce pan and simmer away– it's as easy as that to get some additional antioxidants into your meal. This sweet treat is just what a busy hostess needs. Mix ingredients until smooth and pop into the freezer until you are ready to serve! Our ABC Freezer Fudge is chock full of fiber and naturally sweet, you may want to keep a stash for yourself because we know your guests will gobble it up.   Apple Crisp Incorporate one of fall favorites into this super quick dessert ! Using whole-grain oats, this is not only a hearty fiber-filled dessert, but also a quick, throw-together crowd-pleaser during the busy holiday season! Need help maintaining your healthy habits this holiday season? Read our Turkey Talk blog for our top tips!

When it comes to starting solid foods there is no shortage of information available to parents. But often times, parents will find themselves reading advice that contradicts something they else they had just read. To help us determine what to actually believe, read along and get FEED founder and Registered Dietitian, Lara Field's expert advice and bust the top myths for starting solid foods as featured on Big City Mom's .