Entries by Banister Nutrition

It Takes Two to Mango

Did you know that more fresh mangoes are eaten around the world every day than any other fruit? They come in numerous sizes, shapes and colors (yellow, orange, red, and green). In many countries, giving someone a basket of mangoes is considered a gesture of friendship 🙂 Mangoes have a wide range of health benefits […]

Summer Salad Meal Prep

Break out and try something new with these easy salad recipes! Summer is a great time to try a variety of light and easy meal prep options that won’t weigh you down while you’re out in the heat. Here are four summer salad recipes to try out, and the best part is they are practical […]

Low Cost OKC Metro Workouts

There are several events offered around the OKC metro that are free or low in cost encouraging you to be active. Take advantage of these while the weather is nice! Other free activity ideas: phone apps (example: couch to 5K), websites (example: yoga yak) or trials at a gym. Red Coyote Running and Fitness: Free […]

Fire Up the Grill

Here is my go-to meal when I’m not sure what I want to eat. It’s easy, nutritious, and tastes amazing! Grilled Pork Chop with Green Beans & Red Potatoes Ingredients 1 small/thin cut pork chop (3 ounces) (I add a dash of salt, pepper and smoked paprika to mine!) 1 cup of green beans 1 […]

You Had Me at Avocado

Avocados are IN. The major fat in avocados is monounsaturated, which is considered a healthy fat when eaten in moderation. Monounsaturated fats have shown to reduce cholesterol, known to be a main contributor to heart disease. It also reduces the risk of a stroke. This type of fat is satisfying and leaves us feeling full. […]

Convenient OKC Metro Meal Ideas

Fast food is not your only option if you are lacking time or energy. Convenience is usually the main reason my patients are eating fast food or snacking on junk food. If this is your challenge, there are healthy options available to you. Here are a few ideas around the OKC metro that can save […]

Doc Cooks–Spaghetti Putanesco

Doc Cooks…………yes, physicians do cook, and, per the dietitian here—quite tasty and healthy! I recently enjoyed “Spaghetti Putanesco”, salad, wine, and great conversation with friends. An interesting addendum to the story, he (MD) manages his diabetes and a few cardio issues with cooking healthy, walking 4 miles regularly, managing his weight and fitness with lifestyle—a great example […]

A closer look at the milk shelves

Dairy, non-dairy…coconut, almond, soy… what’s the best option? Let’s take a look:   Type of Milk Calories Carbohydrate Sugars Protein Fat 2% Dairy 120 12 12 8 5 Almond, Original 60 8 7 1 2.5 Coconut, Original 80 7 7 0 5 Soy, Original 110 9 6 8 4.5   At first glance, it may […]

Baked Parmesan Zucchini

INGREDIENTS: 4 zucchini, quartered lengthwise 1/2 cup freshly grated Parmesan 1/2 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon dried basil 1/4 teaspoon garlic powder Kosher salt and freshly ground black pepper, to taste 2 tablespoons olive oil 2 tablespoon chopped fresh parsley leaves DIRECTIONS: Preheat oven to 350 degrees F. Coat a cooling […]