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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
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    • Media Communications
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40 Healthy 4th of July Recipes | Patricia Bannan, MS, RDN

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40 Healthy 4th of July Recipes
June 29, 2021

40 Healthy 4th of July Recipes

If you’re searching for healthy 4th of July recipes -- look no further! From appetizers …
Mindful Eating Exercises to Bring More Mindfulness to Your Meals
February 2, 2021

Mindful Eating Exercises to Bring More Mindfulness to Your Meals

You may have heard the term before, but what exactly is mindful eating? These tips and min…
How to Stop Craving Carbs, Sweets, and More
January 19, 2021

How to Stop Craving Carbs, Sweets, and More

Here are tips to better understand how to stop craving carbs, sweet foods, and more so tha…
Plant-Based Holiday Appetizers with 5 Ingredients or Less
December 22, 2020

Plant-Based Holiday Appetizers with 5 Ingredients or Less

Here are a few of my favorite and best vegetarian and plant-based appetizers that use just…
Top 6 Kitchen Tools List for Holiday Baking
December 8, 2020

Top 6 Kitchen Tools List for Holiday Baking

Is your holiday baking in full swing? Here’s a list of kitchen items I can’t live with…
Healthy Spins on Classic Holiday Coffee Drinks
December 1, 2020

Healthy Spins on Classic Holiday Coffee Drinks

Now that the holiday season is upon us, so are the fun and festive holiday coffee drinks! …
Fun Indoor Activities for Adults and Kids at Home
November 17, 2020

Fun Indoor Activities for Adults and Kids at Home

Make the most of your extra time at home with these fun indoor activities for adults and k…
10 Tips for Selecting Healthy Frozen Foods
October 27, 2020

10 Tips for Selecting Healthy Frozen Foods

Frozen foods can be packed with sodium and other preservatives, while also leaving you fee…
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Wellness Intelligence
Eat Right When Money's Tight

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To Balance

Eat Right When Money's Tight

60+ healing recipes & simple strategies to boost mood, immunity, focus & sleep

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Eat Right When Money's Tight

From Burnout
To Balance

Eat Right When Money's Tight

60+ healing recipes & simple strategies to boost mood, immunity, focus & sleep

Shopping BagOrder Now

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🌟 GIVEAWAY TIME! 🌟⁠ ⁠ Ready to relax, re 🌟 GIVEAWAY TIME! 🌟⁠ ⁠ Ready to relax, recharge, and glow from the inside out? ✨ I’m excited to be teaming up with @thesoyfoodscouncil to give ONE lucky winner the ultimate $400 Soy Glow Spa Package.⁠ ⁠ One winner will receive a $300 SpaFinder gift card to design your dream spa day, a weighted blanket, a calming weighted eye mask, and a jade face roller & gua sha set for glowing skin. ⁠ ⁠ Here’s how to enter: ⁠ 1️⃣ Like this post ⁠ 2️⃣ Tag 2 friends in separate comments ⁠ 3️⃣ Follow @thesoyfoodscouncil + @patriciabannan⁠ ⁠ ⏰ Giveaway ends October 8, 2025 at 11:59 PM ET. Winner will be announced in Stories and contacted via DM 📩⁠ ⁠ Soy isn’t just a nutrition powerhouse — its natural compounds support healthy, glowing skin and whole-body wellness from the inside out. Think of it as your beauty routine’s best friend! 🌿⁠ ⁠ Must be 18+ and a US resident. This giveaway is not affiliated, endorsed, or sponsored by Instagram or any of the products in the giveaway.⁠ ⁠ Good luck! 🍀 xx Patricia
Left or right? ⬅️➡️ Here’s the thing — we make about 226 food-related decisions every single day. Breakfast shouldn’t be one that stresses you out. Sweet potato toast is one of my go-tos because it takes the guesswork out. You start with a veggie base you can prep ahead (hello, beta-carotene 👀), then just pick your vibe: ⬅️ Left: I’m craving a protein boost today 🍳 ➡️ Right: I’m keeping it light and plant-forward 🥑 Both options are packed with fiber, vitamins, and flavor — and both can be ready in about 15 minutes if you bake the sweet potato the night before. The “right” choice? The one you’ll actually make and enjoy. 💛 So tell me — which one speaks to you today? Drop a ⬅️ or ➡️ below! PS: If decision fatigue around food is real for you (it is for most of us!), simplifying nutrition is exactly what I help my clients do. Let’s chat. xx, Patricia
Fall mornings call for cozy rituals ☕🍂 This Fall mornings call for cozy rituals ☕🍂 This Chai-Spiced Soy Milk Latte is my new go-to as a dietitian who values both flavor + nutrition. It takes less than 5 min and gives you quality plant protein to start your day right. #sponsored @thesoyfoodscouncil CHAI-SPICED SOY MILK LATTE ✨1 cup brewed chai tea (strong) ✨1 cup soy milk ✨1-2 tsp maple syrup (optional) ✨Pinch of ground cinnamon Instructions: 1. Brew your chai tea strong and hot 2. Heat soy milk in a small saucepan or microwave until warm (not boiling) 3. Froth the soy milk using a frother, or shake vigorously in a sealed jar 4. Pour chai tea into your favorite mug 5. Add frothed soy milk 6. Sweeten with maple syrup if desired 7. Sprinkle with cinnamon and enjoy! Why soy milk? It’s a complete plant protein with all nine essential amino acids—perfect for fueling busy mornings without the stress. Follow @thesoyfoodscouncil for more stress-less recipes and an upcoming giveaway! ✨ Xx Patricia 💛 #wellnessintelligence #soyreal #womenswellness
Weekend meal prep that actually feels like self-ca Weekend meal prep that actually feels like self-care 🧡 Ladies, let’s talk about setting your future self up for success. Make these vegan, gluten-free pumpkin spice waffles this weekend and freeze the extras — because Monday morning you deserves something nourishing without the stress. PUMPKIN SPICE WAFFLES Serves 4 (2 waffles each) Ingredients: 1¼ cups oat milk 3 tbsp ground flax meal 2¼ cups gluten-free flour (like Bob’s Red Mill) 1 tbsp baking powder 1½ tsp cinnamon ½ cup pumpkin puree ¼ cup olive oil (plus extra for waffle iron) 1 tbsp vanilla extract 1 tsp apple cider vinegar Directions: Mix oat milk and flax meal, let sit 10 min. Whisk dry ingredients separately. Add pumpkin, oil, vanilla, vinegar to flax mixture. Fold in dry ingredients until just combined. Cook in an oiled waffle iron 5–7 min, until golden. Weekend prep hack: ✨ Double the batch this Saturday ✨ Freeze extras for up to 2 months ✨ Pop straight from freezer to toaster on busy mornings ✨ Blood sugar steady = fewer stress spikes and no mid-morning crash Sometimes the best self-care is having something delicious and nourishing ready when you need it most. Future weekday you will be so grateful. Save this post so you can make it this weekend, and share it with a friend who could use a little less stress in her mornings. 🧡 Who else is meal prepping this weekend? 👇 #wellnessintelligence #weekendmealprep
🌱 50% of Americans are trying to eat more plant 🌱 50% of Americans are trying to eat more plants… are you one of them?⁠ ⁠ I recently co-presented a webinar with @lorenadragomsrd on flexitarian and plant-based eating. While it was geared toward diabetes professionals, the takeaways are just as relevant for busy women and moms:⁠ ⁠ ✨ Flexitarian eating = adding more plants without giving up your favorite foods⁠ ✨ It’s about balance, flavor, and simple swaps — not restriction⁠ ✨ Plant-based trends are being fueled by health, sustainability, and culinary innovation⁠ ⁠ To bring it to life, I demo’d 3 easy recipes:⁠ 🥢 Tofu Pork Meatballs (a perfect soy + meat flexitarian blend)⁠ 🥗 Edamame, Cucumber & Seaweed Salad with Miso Dressing (gut-friendly + colorful)⁠ 🍫 Silken Chocolate Pudding (plant-based + lower-sugar)⁠ ⁠ You can grab all of these recipes (and more) in the free cookbook created with @chefabbiegelman and @lizweiss — link in bio.⁠ ⁠ A big thank you to @thesoyfoodscouncil, @ndsoybean, @u.s.soy, and @u.s.soybeanexportcouncil for sponsoring the webinar.⁠ ⁠ #wellnessintelligence #flexitarian #womenswellness
🌎 Happy World Mindfulness Day! Last night I ce 🌎 Happy World Mindfulness Day! Last night I celebrated with colleagues at a beautiful yoga class on the beach hosted by @wonderfulpistachios 💚 #sponsoredevent. It was the perfect reminder that mindfulness isn’t just about meditation—it can show up in so many parts of our daily lives. Here are 5 simple ways I practice mindfulness: 1️⃣ Movement — Yoga or even a short walk helps me connect my body and mind. 2️⃣ Breath — Taking a few slow, deep breaths can reset my nervous system in minutes. 3️⃣ Snacking with intention — In-shell pistachios naturally encourage mindful eating: cracking shells slows snacking, shells provide a visual reminder of portions, and the pause gives your body time to register fullness. 4️⃣ Screen breaks — Stepping away from my phone or computer creates space to be present. 5️⃣ Gratitude — Ending the day by reflecting on one thing I’m grateful for shifts my perspective. ✨ Which of these mindfulness practices do you want to try today? xx, Patricia 💛 #worldmindfulnessday #wellnessintelligence #mindfulsnacking #womenswellness #sponsoredevent
Craving comfort food after a long day? Pasta can a Craving comfort food after a long day? Pasta can actually work with your wellness goals. 💛⁠ ⁠ In a recent @foodnetwork article by @danawhitenutrition, I shared one of my pantry go-tos: Brami Italian Protein Pasta. Made with only two ingredients (Italian wheat + lupini beans), it offers more protein + fiber than traditional pasta — making it both satisfying and nourishing. 🍝✨⁠ ⁠ Other RD-approved pastas worth a spot in your cart:⁠ 🍝 Barilla Protein+ – extra protein + fiber⁠ 🍝 DeLallo Whole Wheat – smooth texture, whole grain perks⁠ 🍝 Banza Chickpea Pasta – filling + naturally high in protein⁠ ⁠ ✨ Full article link in bio.⁠ ⁠ xx Patricia⁠ ⁠ #wellnessintelligence #womenswellness #pastalover
That $80 adaptogen powder won’t save you from to That $80 adaptogen powder won’t save you from toxic productivity. 🙃⁠ ⁠ I used to wear “busy” like a badge of honor… now I actually schedule an underachiever day once a month to remind myself it’s okay to do less — and still be enough. 💛⁠ ⁠ And science backs it up: even short breaks and real rest have been shown to boost focus, memory, and energy. ✨⁠ ⁠ 😏 Who else is ready to add an “underachiever day” to their calendar?⁠ ⁠ xx Patricia⁠ ⁠ #wellnessintelligence #toxicproductivity #selfcare
Comment “RECIPES” and I’ll send you the full Comment “RECIPES” and I’ll send you the full step-by-step recipes! ⁠ ⁠ I get that cooking dinner every night can feel overwhelming. That’s why I gathered 11 easy, healthy dinner recipes that are ready in 30 minutes or less. ⁠ ⁠ PLUS, each recipe has at least 20 grams of protein. 💪⁠ ⁠ Thanks to all these amazing RDs for contributing their recipes! ⁠ ⁠ 1. Simple Skillet Salmon Burgers @patriciabannan⁠ 2. Peanutty Sprouted Tofu “Stir-Fry” Sheet Pan Dinner @jackienewgent⁠ 3. Easy Ground Turkey & Black Bean Taco Skillet @christinaiaboni_rd⁠ 4. Pasta al Limone with Asparagus and Shrimp @kelly.powers⁠ 5. Easy Bruschetta Chicken Bake @fullymediterranean⁠ 6. Mediterranean White Beans @christinaiaboni_rd 7. Vegan Fajita Bowls with Tempeh @melissatraubrd⁠ 8. Cajun Shrimp Orzo Pasta @fullymediterranean⁠ 9. Healthy Grilled Chicken & Mushroom Fajitas @patriciabannan⁠ 10. Sausage Pasta Bake @nourishedbynic⁠ 11. Salmon Kale Salad @jennyshearawn⁠ ⁠ ⬇️ Don’t forget to comment “recipes” and save this post for later! ⁠ xx Patricia 💛 ⁠ #wellnessintelligence #easydinnerrecipes #highproteinrecipes
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