Meal Plans, Recipe, Wellness

7-Day Personalized Meal Plans Now Available

I am excited to announce that Fox Valley Nutrition Consulting will now offer 7-day personalized meal plans, complete with recipes and shopping lists. A short email consultation with a registered dietitian is required to be sure your meal plan meets your needs. You can expect delicious recipes with your health in mind.

A meal plan can be created with or without a full nutrition consultation. If you have specific medical concerns, a full consultation may be recommended to you.

Having a plan makes behavior changes happen! Schedule a 15-minute email consult on our appointment page to get started at :

In the meantime, check out the free 1-Day Meal Plan below- Enjoy!


As American as….

Every year we make a trip right over the border to visit our favorite Wisconsin apple picking spot.  We load up on apples and cider doughnuts, say hello to the goats and visit the famous “Big Cheese.”


It is a wonderful tradition shared with my husband’s family.  We get there as soon as it opens in the morning and get out before the crowds get out of hand and the bees attack.  There are always more apples than I intended so we eat a lot of apple dishes in September and October!


Baking an apple pie is another part of the tradition.  I try to make the crusts the day before we go so we can have a homemade pie the same day we pick.  My lovely sister-in-law gave me an apple peeler/corer/slicer which makes prepping the apples go much quicker. I highly recommend using one if you have lots of apples that need peeling.

It is always a great day and a great way to welcome fall in our home.

The recipe I use is adapted from The Joy of Cooking, All About Pies and Tarts, cookbook.



Apple Pie



Summer Sweet Corn Salad

Sweet corn is in season and we have been seeing roadside stands pop up all over the place.  So yummy and so nostalgically summer.  I hope you are supporting your local farmers and picking a few ears.  I stopped by the local Huntley Farmer’s Market and picked up my ingredients from Johnson MicroFarm, Trogg’s Hollow and Providence Farm. I do love the traditional corn on the cob, but here is a recipe with a few more ingredients to brighten your dinner table.  Enjoy!

Recipe for Sweet Corn Salad

4 ears of sweet corn, cooked

1 medium tomato

1/4 c diced zucchini

handful microgreens

1T extra virgin olive oil

2t white wine vinegar

1/2t salt

pinch of pepper

1/2t garlic powder



Cut corn off the cobs.  Diced tomato and add to corn.  Mix in diced zucchini.  Set aside.  Combine oil, vinegar, salt, pepper and garlic powder.  Pour over corn mixture.  Add microgreens and basil on top and lightly toss.  Delicious!


Strawberry Watermelon Salsa

A little while back, I posted a picture on Instagram of this salsa, but I am finally getting around to adding the recipe.  I had to taste test it before I shared!   It is delicious and actually keeps well for several days in the fridge.  I thought it might get soggy but I was wrong.  This is a super healthy addition to any meal.  Strawberries are packed with Vitamin C, Vitamin A and fiber.  Watermelon also contains Vitamins A and C as well as lycopene, a powerful anti-oxidant.

Here is a super-easy and quick recipe to push you into summer. Short post today but don’t worry I am working on a couple new ones for you all, stay tuned!

Strawberry Watermelon Salsa

1 cup diced strawberries

½ cup diced watermelon

½ jalapeno finely diced

¼c red onion finely diced

1-2T finely chopped cilantro

Juice of one lime

Salt to taste


Combine all ingredients.  Refrigerate at least 1 hour before serving.

Great on chicken or fish or served with chips.


Enjoy and Happy Summer!






Quinoa, the ancient Incan grain, has become a huge hit these days and for good reason.  This gluten-free, pseudo-cereal (actually related to beets, chard and spinach) is high in fiber and protein.  It is also one of the only plant foods considered a complete protein, meaning it contains all of the essential amino acids.  These are amino acids which cannot be made in the body, so must be consumed via food. Quinoa keeps you feeling full longer because of the high fiber content.  It has a nuttier flavor than other grains, giving it a unique taste.

When I first tried quinoa, maybe ten years ago, no one could pronounce it and it was not available in many grocery stores.  There were very few recipes out there and no products made from quinoa.  Now it is being used to make gluten-free pasta, cereals, granola bars, chips- and the list goes on!  I still think it is best to consume it in the natural state, but some of the newer products are great for the gluten-free community.

Here is my go-to quinoa recipe.  It is a version of the very first quinoa recipe I ever tried.  I have adapted it over time and it actually changes depending on what I have in the fridge.  It is great as a side dish or can be enjoyed as a meatless main meal- it is definitely filling enough! We enjoy it cold or at room temperature.  Nutritional information does not include the optional add-ins.

Quinoa Salad

Serves 4 large portions

1c uncooked quinoa, rinsed and drained
2c water or broth
1 cucumber diced
1 bell pepper diced
1 tomato diced
1 green onion chopped
1T olive oil
2T red wine vinegar
3T various herbs- basil, dill, oregano- etc (3T total)
salt and pepper to taste
Optional- feta or bleu cheese, nuts or seeds

Bring water and quinoa to a boil.  Reduce heat and cover, let cook until water is absorbed- around 15 minutes.  Remove from heat and let cool 5 minutes.  Fluff with fork. Add all the other ingredients.  Let cool completely in fridge, covered.  Before serving, let sit out of fridge for 30 mins, if desired.

Nutrition Information: Kcal: 231, Fat:7g, CHO: 27g, Protein: 7g, Fiber: 6g


Recipe: Breakfast Smoothie

I have talked about eating on the go before and smoothies are the ultimate, on-the-go snack or meal!  I really enjoy them for breakfast.  I am the kind of person who can’t eat immediately when I get up but by the time I am ready to eat, I have to be out the door.  These work great for me because I can make it and grab it to take along for my morning.  I personally use a Nutri-bullet (no affiliation) but any blender works fine.  Recipes for smoothies are tricky because I think people like different consistencies.  I like to have a thick, shake-like smoothie but others like a milk texture.  So keep that in mind when trying smoothie recipes in general.  Add more liquid or increase ice to vary your thickness.  Also, soaking your chia seeds in water overnight makes a gelatinous mixture which works great in smoothies. This is my favorite breakfast!

Breakfast Smoothie

1 banana, sliced

.5c nonfat greek yogurt

2T almond butter

2t cocoa powder

1t flax seeds

.5t chia seeds

.5-1c coffee

1-2 c ice

Throw it all in your blender and blend until smooth.  Play around with amount of coffee and ice.  Bananas come in various sizes, I try to use a smaller one or it tastes too sweet.  This is packed with protein, fiber and fat so it keeps me full for a food 4 hours. If you are using it as a snack, I recommend halving the recipe.

Nutrition Information:  Kcal: 413, Protein: 19g, Fat: 20g, CHO: 33g, Fiber: 10g




Homemade Granola Bar Recipe

Delicious and easy!  

I have found it is safer to make my own granola bars as so many store bought varieties are processed in facilities with peanuts.  I also like the fact that these have much fewer ingredients, and all ingredients I can pronounce!  The less processed the food is , the better.  I used soy nut butter, but you can use any nut butter or nut butter substitute.  The nutritional information will vary but should be fairly similar.  Also if you are not avoiding nuts, you can add some in too.  I recommend chopping them up a bit though.  The nice thing about these bars is that you can add in whatever you like- dried fruit, nuts, seeds, flax, etc!  These take no time to make and do not involve the oven. I recommend storing in the fridge.  I hope you enjoy them as much as we do!

Granola Bars: 

2.5 cups rolled oats

.5 cup coconut oil, melted

.5 cup honey

.5 cup soy nut butter (or other nut butter)

3T mini chocolate chips

1.63 oz package Enjoylife Not Nuts seed and fruit (or other seed and fruit mix-ins) 


Combine melted oil and honey in large bowl.  Add rolled oats and nut butter.  Mix until well combined.  Stir in chocolate chips and seeds.  Press mixture into a glass 9×13 pan. (No need to oil pan) Cover with plastic wrap and refrigerate 4 hours.  Cut into 24 bars and store in airtight container in fridge for 5 days.

Nutritional Info:  Per 1 bar (about 1/24th)

Kcal: 168, Fat: 10g, CHO 18g, Protein: 3g, Fiber: 2g