Category Archives: Mutrition and the Mood Blog

Mutrition and the Mood Blog is all about food and nutrition. From eating healthful meals to yummy recipes, you’ll find all your food-related questions answered here. Incorporating nutrient-dense foods into your lifestyle has never been easier or more fun. Scroll through the blog posts below to learn more.

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Fruit Market via wikicommons

Fresh food vs. canned food

Last week, I posted a recipe for vegan corn salad, and I’ve gotten quite a few questions about using fresh ingredients vs. canned ingredients. As a frame of reference, in the recipe, I used only canned food. But would you get more nutritional benefits from using fresh instead of canned? Let’s talk about each one in more depth. Continue reading

corn salad

Vegan recipe: 3-ingredient corn salad

There are times you have a bunch of time to cook your meals. And other times, you just want something fast and easy. This 3-ingredient corn salad is about as simple as it comes. Not only are there three ingredients, there’s no peeling, cleaning or cooking involved. In fact, it takes about 3 minutes to make the entire thing. Intrigued?

If you’re ready to get started, here’s what you need to do.

Ingredients

  • 15.5 oz can no-salt added black beans
  • 15.25 oz can no-salt added corn
  • 15.5 oz can diced tomatoes with seasoning

Directions

  1. corn salad 2Open each of the three cans.
  2. Rinse the beans with water before pouring them into a bowl.
  3. Pour corn and tomatoes into the bowl.
  4. Mix.
  5. Optional: Add seasoning to your preference. (See notes below.)
  6. Eat. Enjoy. Repeat.

A few notes about this corn salad

  • All the cans of food I chose were salt-free. You can, of course, make the same salad with salted versions of each ingredient. My recommendation is if you want your salad a bit more flavorful, purchase the salt-free versions and then add your own salt and spices at home. That way, you are in control of how much or little salt you’d like to add.
  • If you want to add more flavor, there are plenty of ways to do so. While the three base ingredients taste delicious together, make it spicy by adding pepper, cayenne pepper, paprika, red chili flakes or chili powder to enhance the taste of the corn salad. Make it sweet by adding basil and/or oregano. Add your own twist by playing around with garlic powder, salt, white pepper or any other herbs and spices you like!
  • You can use fresh ingredients in this salad if you want. Part of the simplicity comes from the fact that there are only three ingredients, and part of it comes from the fact that they are canned ingredients.

Did you try this recipe? If you did, let me know how it tasted. And if you added your own seasoning to it, tell me what you tried!

no-bake protein bars

How much protein do I need?

When you start a new exercise program, you always hear about the importance of protein in your fitness diet. It’s true that protein helps repair stressed and broken muscle fibers in your body, but protein actually does a whole lot more than that. So you might be asking yourself: How much protein do I need? Continue reading

lentil by rainer zenz via wikicommons

What is a low-carb diet?

Diet fads come and diet fads go, but the low-carb diet has been around for some time. Unfortunately, there are a lot of misconceptions when it comes to low-carb diets. When taken to extremes, they can be more detrimental to your health than beneficial. Here are some answers to common questions about low-carb diets. Continue reading

Potato_galettes_with_quail_eggs by Pdphoto.org via wikicommons

3 reasons your body needs protein

You’ve heard that in order to get the maximum benefits from your workout, you need to refuel your body with protein. While carbohydrates are the body’s main source of energy, protein has a different role. Here are some reasons your body needs protein. Continue reading

how many calories

How many calories do I need each day?

Calculating how many calories you need each day is essential to knowing how much food you can eat. In general: The more calories you burn per day, the more calories you can eat per day. And really, who doesn’t want to be able to eat more food. Continue reading

Recipe: Vegan summer rolls

Lately, I’ve been trying out a whole bunch of new vegetarian and vegan recipes to bring more diversity to my menus. I came across a recipe for summer rolls, and I fell in love. Rice paper can be a little finicky, but once you get a hang of it, it’s awesome! You can do so many things and create so many different concoctions that taste great. Below is one recipe for spring rolls I’ve found to be absolutely delicious. Continue reading

salad bowl

Health benefits you might be missing 

There are so many “healthy” foods out there, each boasting miraculous health benefits. Bananas are filled with potassium; spinach is loaded with vitamin K. Quinoa has plant-based complete proteins; blueberries are rich in antioxidants. The list goes on and on. Unfortunately, some of the health benefits of food are not properly explained or are exaggerated. Here is a list of some healthy food health benefits you might be missing out on. Continue reading

Thinking about becoming a vegetarian?

You may have heard that going meatless once or more a week could be beneficial to your health. In fact, numerous studies have found that vegetarians have lower blood pressure, lower cholesterol and are at a lower risk for some diseases. Nice! Becoming a vegetarian has a lot of upsides, but it isn’t for everyone. Before you decide to ditch meat for good, here are some things you should know. Continue reading

fruit plate. Copyright Body and Mind by Muna

8 common types of vegetarians

Navigating the world of vegetarianism can be confusing. There are so many different types of vegetarians out there. Which makes it hard to try to figure out what your recently-converted vegetarian friend can and can’t eat. Or maybe you’re thinking about becoming a vegetarian yourself, but you’re not sure where to start. In that case, take a look at the list below. Continue reading