Cooking gadgets are a big hit in my family. You won't attend a birthday or a Christmas gathering without someone receiving some sort of shiny new kitchen toy. So when I called my parents with some exciting career-related news, they couldn't wait to send me their newest find - a spiralizer! 
I came home one day to find an Amazon box on my doorstep (thanks Mom and Dad!) and I could not wait to open it. Then, I found the most beautiful beets at the local market and created this Roasted Beet & Smoked Gouda salad.
Roasted Beet & Smoked Gouda Salad

1 Beet, Spiralized
2 Tbsp Smoked Gouda Cheese, Shredded
3 Tbsp Olive Oil
1 Tbsp Fresh Lemon Juice
1 1/2 Tbsp White Wine Vinegar
1/4 tsp Sugar
1/2 tsp Salt

Begin by washing, peeling, and spiralizing the beet. Next, place the beets on a lightly greased pan (I prefer to use a Silpat) and roast at 450 degrees for 7-9 minutes. This brief roasting process enhances the flavor of the beets, yet allows them to maintain their crunchy texture. Remove beets from the pan and refrigerate. 

While the beets are cooling, prepare the cheese and the dressing. Shred 2 Tbsp of smoked gouda and set aside. Mix 3 Tbsp olive oil, 1 Tbsp fresh lemon juice, 1 1/2 Tbsp white wine vinegar, 1/4 tsp sugar, and 1/2 tsp salt in a bowl. 

Once the beets are chilled, mix in the dressing and sprinkle with cheese. Enjoy!

In the interest of full disclosure, I have not been requested to nor compensated for writing this post or for recommending the products mentioned. Should you choose to make a purchase using the links to your left, I will receive a small portion of the sale as an Amazon Affiliate Member. 
Written by Katie Enstad

What comes to mind when you think of nourishment? Well according to Google, the definition of nourishment is, “the food or other substances necessary for growth, health, and good condition". Growth and health can be physical or mental, meaning food is meant for both fuel and enjoyment.  
One of the most common misconceptions about getting healthy is that it requires restricting foods that are considered unhealthy, but that is simply not the way to go about it. By changing your perspective, living a healthy lifestyle can become enjoyable. 

With summer just around the corner, you're probably getting ready for barbeques and potlucks galore.  By making certain foods off-limits, you set yourself up for feelings of guilt and regret. 

Next time you are at a gathering, try changing your perspective. Think of all the things you can add to your plate that will nourish you. And those foods you “can’t” have...allow yourself to enjoy them in moderation!

Just a few months ago, I started this blog and dove into the world of nutrition and social media. I struggled to create a title that would capture my nutrition philosophy, yet keep the door open for whatever writing would flow from the keyboard. 

To minimize my fear of pigeon-holing myself, I chose to start with a website that was self-titled. That was just the trick. Over the last few months, my nutrition philosophies have strengthened and I am ready. 

Welcome to my newly-named nutrition blog, Notes that Nourish. I hope you find nourishment in every word. 

In health, 
Amrie Weiss, RD

Written by Katie Enstad

Are you looking for a way to dress up a salad, spice up some yogurt, or satisfy that mid-afternoon hunger? Try nuts! 

Nuts offer healthy fats, protein, vitamin E and potassium, all things our bodies need. In fact, consuming healthy fats like the kind found in nuts have been shown to reduce the risk of cardiovascular disease.

Nuts are a nutrient dense food, meaning there is a lot of nutrition in a small portion. Just one ounce of nuts, which is a small handful, can contain up to 7 grams of protein, depending on the type of nut. That's equivalent to a string cheese or one egg. 

When shopping for nuts, try shopping in the bulk section for a good deal. Take note of the different types, as well as their varieties such as raw, roasted, salted, and spiced. You can even flavor your own. Try out the recipe below for a satisfying sweet treat. 

Honey Cinnamon Roasted Almonds

Photo Courtesy of Katie Enstad
1½ cups raw almonds
½ tsp. coconut oil
½ tsp. cinnamon 
½ tbsp. honey
Sprinkle of sea salt

Turn oven on to 350 degrees. Then, in a bowl mix the coconut oil, cinnamon, honey, sea salt, and almonds, making sure the almonds are thoroughly coated. Place almonds on a pan lined with parchment paper. Put in the oven for about 12 minutes or until toasted, mixing the almonds every 4 minutes to avoid burning. Leave almonds to cool for about 10 minutes. Place in an airtight container and enjoy.
A recent analysis of healthy living blogs revealed that the content of such blogs may be problematic. Although the study was small, reviewing only 21 blogs, the findings are thought provoking. 

Nearly a quarter of the blog authors disclosed an eating disorder. An additional quarter wrote about dieting. Menstruation or fertility were a concern for one third of authors. 

The most concerning stat of all?

Over half of these blogs included a "negative/guilt-inducing message about food". 
I believe in the power of community. I believe in the power of connecting with others who share a similar experience. But this power can swing in both directions. When coated in negativity and guilt, this power can wreak havoc. 

If you are trying to live a healthier life, never underestimate the power of a positive environment. This includes the posts you read, the people you surround yourself with, and that little voice that lingers around your head.

The next time you're catching up on your favorite health blog, pause for a moment and ask yourself if the words you're reading are promoting positive self-talk, or if it's time to move on.

To read more about the content analysis in the International Journal of Eating Disorders, please click here


Katie Enstad is studying foods and nutrition at San Diego State University with the goal of becoming a registered dietitian (RD). As a student athlete, Katie has learned the importance of balancing good nutrition and an active lifestyle in addition to her studies.

I love giving back to my alma mater and to future RD's. I really enjoyed Katie’s attention to flavor, texture, budget, and enjoyment, and I hope you will too!

Enjoy the Taste of Eating Right 
Written by Katie Enstad

In honor of National Nutrition Month® and the theme “Enjoy the Taste of Eating Right”, I am going to share with you the steps for building a satisfying salad.  

When I buy my groceries for the week there are a few key things I like to keep in mind: what flavor and texture this item is going to bring to the dish, how many different ways I can prepare it, how many meals it will work with, what macronutrients (carbohydrates, fat, and protein) it is going to contribute, and finally price (because you can eat healthy when you’re on a budget).  

Salads are a great example because I love experimenting with all the different combinations. Here is my step-by-step guide to making a delicious and nutritious salad. 
Photo credit: Apolonia and
Step 1: Pick a base leafy green. I like to pick spinach usually because I can add it to my smoothies or eggs, so it serves multiple purposes. 

Step 2: Add a variety of flavor combinations. Think sweet, acidic, tart, savory, salty. I like adding fruit for sweetness to balance the acidity in the vinegar I usually use for dressing. 

Step 3: Think about balanced nutrients. I make sure I have a good source of lean protein (chicken, turkey, hardboiled eggs, beans), carbohydrates (fruits, vegetables, or whole grains), and healthy fats (avocado, nuts or seeds, and olive oil). 

Step 4: Add textures. I like to add seeds to give my salad a little extra crunch.

Step 5: Dressing. I like to dress my salad with olive oil and balsamic vinegar. I use just enough to lightly coat everything but no more. Citrus juice is another great way to add flavor. 

By adding all of these different elements to your salad, or any meal, you are giving your dish a depth of flavor, textures, and nutrients that will satisfy you. When you are satisfied with what whole food has to offer, you won’t have to douse your meals in dressings, sauces, or dips to make it taste good. 

Here is a challenge for you: next time you eat a meal really focus on the different elements it brings to your pallet. I like to try and describe my dishes as if they were going to be on a cooking show. I enjoy the taste of eating right through the natural flavors and textures real food has to offer.

Click here to read more of Katie's Blogs 
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Happy St. Patrick's Day! Here's a recipe to spice up your plate tonight:
        Spicy Roasted Cabbage
         (serves 2)
        1 small head of green cabbage
        2 Tablespoons olive oil
        2 teaspoons crushed red pepper


        Preheat oven to 425 degrees Fahrenheit. Line baking sheet with foil and grease with half of the olive oil.         Slice cabbage into discs that are ¼ inch to ½ inch thick and place onto the baking sheet. Drizzle                     remaining olive oil onto cabbage and then sprinkle with crushed red pepper. Roast for thirty minutes or           until tender and the edges are browned.

At the bottom of the image above, you can see that some parsnips snuck their way into the oven with the spicy cabbage. You can find my fail-proof method for roasting vegetables here. Enjoy!

Read my latest post "Slow Cooking for a Fast Life" on the Scrumpt blog! 
Image Courtesy of Suat Eman/
The World Health Organization is updating their recommendation for added sugar intake to 5% of total calories. That’s equivalent to 6 teaspoons or 25 grams of sugar per day for a person requiring 2,000 calories per day.

Added sugar is a hot topic these days, as it was recently proposed to include an “Added Sugars” line on the Nutrition Facts Panel in the United States. Added sugar is sugar added to a food product by a manufacturer. Natural sugars are those found naturally in foods like fruits and dairy products.

Although our body processes added sugar and natural sugar in the same way, wouldn't it be nice to enjoy your favorite cereal, peanut butter, yogurt, salad dressing, snack bar, or bread without the additional calories that provide no nutritional benefit?

The 2010 Dietary Guidelines for Americans repeatedly stresses the need to reduce intake of added sugars and mentions that, “For most people, no more than about 5 to 15 percent of calories from solid fats and added sugars can be reasonably accommodated in the USDA Food Patterns…”. I hope that the 2015 Dietary Guidelines for Americans clarifies this statement by separating the recommendation for solid fats and added sugars and translating this information into numbers that the general public can understand.

I’d like to give you a challenge. For one day, observe how many grams of sugar you consume. Make note of the source – were you eating naturally occurring sugars from fruit or milk, or were these sugars present because the food manufacturer added them? I'd love to have you report back in the comments section below.

Have you ever watched broccoli grow, from seedling to harvest? For 105 days, broccoli roots itself in the soil, soaks up the sun, and finally blossoms into a delicious floret.

This weekend, I spent a few hours watching TEDxManhattan, an independently organized TEDTalk event titled “Changing the Way We Eat”. [You can watch the talks online here.] What most interested me is the way agriculture and art can align to create powerful teaching tools.

One speaker in particular, Matthew Moore of the Digital Farm Collective, has initiated the use of solar powered weather resistant time-lapse photography units to document the entire life of various crops. Take just five minutes and reconnect with where your food comes from:
DFC’s mission is to broaden the understanding of how food grows and preserve growing practices by telling the story of cultivated crops using video and digital media in schools and public spaces. 

I encourage you to dig a little deeper and take a look at all that Digital Farm Collective has to offer.