Veggie Texas Hash

✨NEW RECIPE ALERT✨ . Today we feature a healthy twist on my mom’s classic “Texas Hash” 🤠 🌵 . A meatless casserole that the whole family will love! . Copy & paste the link below or click the link in my bio to learn more! 👇 www.ionnutritionconsulting.com/recipes/veggie-Texas-hash . #ionnutrition #ionnutritionconsulting #nutritioncounseling #ionnutritioninthekitchen #registereddietitianapproved #nutritionblog #meatless #vegetarian #beansbeanstheyregoodforyourheart

Have you heard the phrase “Eat the Rainbow?” . Curious what it means? 🌈 . Check out my blog post to find out more!! 👇 www.ionnutritionconsulting.com/blog/eat-the-rainbow . Let me know what you think about it in the comments!! . #ionnutrition #ionnutritionconsulting #nutritioncounseling #healthydiets #lifestylechangenotadiet #nutritionblog #eattherainbow

Happy birthday America! 🇺🇸💙🌭 . Eat all of the hot dogs you want today (they’re high in protein 😜) . Then sign up for a free consultation and let me help you get back on track!! #linkinbio 👇 Www.ionnutritionconsulting.com/get-started . #ionnutrition #ionnutritionconsulting #nutritioncounseling #dietadvice #foodisfun #nutritionblog #4thofjuly #independenceday #theoffice #theofficequote

Take something healthy & delicious to your 4th of July cookout without making people mad at you 😅 . An assortment of 🍓🍇🍍 with a Greek yogurt dip is the perfect way to get in your nutrients (hello carbs & protein!) while still partaking in the holiday festivities! . Just add a dab of vanilla, a pinch of sugar, and some cinnamon to 2% milk fat plain Greek yogurt. It’s that easy!! . Check out my blog to find out the why behind eating a balanced diet #linkinbio 👉 www.ionnutritionconsulting.com/blog . #ionnutrition #ionnutritionconsulting #nutritioncounseling #healthydiets #lifestylechangenotadiet #nutritionblog #4thofjuly #cookout

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Let’s talk about balance ⚖️ . You see me post about 🍺 and @doritos and how you can make all of that fit in your diet - but how? . Here’s a picture of what I made for dinner using the @choose_myplate recommendations! . I start with making 1/2 of my plates veggies (or fruit), then fill in the other half with lean protein and carbohydrates. It’s as simple as that! . When you make consistent, balanced meals there is always room for your favorite foods 🍦 . Check out my blog for more info on @choose_myplate, a balanced diet, and how I can help you eat like this too! #linkinbio 👇 Www.ionnutritionconsulting.com/blog Www.ionnutritionconsulting.com/services . #ionnutrition #ionnutritionconsulting #nutritioncounseling #ionnutritioninthekitchen #registereddietitianapproved #nutritionblog

I spend my Sunday's (and sometimes Monday's 🤦‍♀️) planning our menu for the week . This helps me put together balanced meals & a grocery list so I'm prepared for the week 👉 WITHOUT meal prepping ❗I can't eat the same thing more than twice in a row ❗ . YES I plan for take-out days too 🍣 🍱 . Looks great right? I can make your weeks look like this with my meal planning services! Copy & paste the link below or click the link in my bio to learn more! 👇 www.ionnutritionconsulting.com/services . #ionnutrition #ionnutritionconsulting #nutritioncounseling #mealplanning #registereddietitianapproved #nutritionblog #rdsofinstagram #dietitianapproved #rdapproved #mealprep

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Happy Friday & welcome to Ion+'s first CONVENIENCE CORNER! . Here I will share my favorite on-the-go snacks & the nutritional benefits they offer! . First up 👉 Pistachios! . Pistachios are a great source of: - Fiber - Protein - Fatty acids . These nuts help lower your cholesterol and can be found at most gas stations like @QuikTrip , @7-Eleven , @racetrac , and @thespinxcompany . Wanna learn more about cholesterol? Check out my blog by copying + pasting the link below or click the link in my bio! 👇 www.ionnutritionconsulting.com/blog/cholesterol . #ionnutrition #ionnutritionconsulting #nutritioncounseling #conveniencecorner #onthegosnack #nutrientsnotcalories #rdsofinstagram #dietitianapproved #rdapproved

This meal is completely balanced with: - protein (hummus!) - carbohydrates + fiber (whole wheat pita!) - Veggies (peppers + onions!) and took me 10 MINUTES TO MAKE ❗ . Complete nutrition can be this easy! . Check out my website to learn more 👉 The first consultation is free!!! *link in bio* . #ionnutrition #ionnutritionconsulting #nutritioncounseling #ionnutritioninthekitchen #registereddietitianapproved #nutritionblog #rdsofinstagram #dietitianapproved #rdapproved

Veggie Texas Hash

Texas Hash. It’s a comfort food that my mom used to make all of the time (and still makes it for me when I visit home). I don’t really think it’s from Texas..or a hash..but nevertheless it’s a delicious casserole-type dish that is even better leftover the next day.

Traditionally made with ground beef, I made some modifications to my childhood favorite and turned it into an easy vegetarian dish to whip up for the whole family.

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Ingredients

• 1 can of beans, drained and rinsed

  • I use Great Northern, pinto, or black beans (literally any bean you like!)

• 1/2 cup of yellow onion, diced

• 1 cup of bell peppers, diced

• 1/2 cup of brown rice

• 1 28 oz. can of fire-roasted tomatoes

• 1 tsp red pepper flakes

• Olive oil

• 1/2 cup of vegetable stock

  • confession: I use chicken stock because that’s usually what I have in my fridge. Either works, but to make this truly vegetarian, use vegetable stock!

• 2 cloves of garlic, minced

• 1 bag of low-fat shredded cheddar cheese

• Salt and pepper

Instructions

1. Preheat your oven to 350 degrees Fahrenheit.

2. Heat a large skillet to medium-high heat.

3. Prepare all of your vegetables, garlic, and beans. Coat the bottom of the pan in olive oil, then add the peppers, onions, salt, and pepper and sauté until the onions become translucent, about 3-4 minutes.

4. Add the minced garlic and the can of beans, drained and rinsed. Cook for another 2 minutes, add in another pinch of salt and the red pepper flakes.

5. In the same skillet, add in the can of tomatoes (juice and all!) and rice. Simmer for 10 minutes.

   1. The mixture should be a little soupy. If it isn’t, add the stock. This ensures that the rice cooks properly.

6. After 10 minutes, pour the mixture in a 9x11 clear baking dish. Cover with foil and cook for 1 hour.

7. Remove from the oven and test the rice. If it is still a little hard, place back in the oven for 20 more minutes.

8. After the rice is fully cooked, remove foil and add the cheese on top. Place back in the oven, uncovered, until the cheese has melted.

9. Let dish stand for 10 minutes to cool.

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Here’s the finished product!

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