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Citrus Lovers Cottage Cheese Bowl | Patricia Bannan, MS, RDN

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Citrus Lovers Cottage Cheese Bowl
Frozen Grape Coconut Water Pops
Strawberry Watermelon Mojito Cocktail
Sheet Pan Salmon, Fingerling Potatoes & Asparagus with Citrus Miso Sauce
Thai Shrimp Rolls with Sweet Chili Peanut Sauce
Grilled Peach and Watermelon Salad
Better-for-You Orange Nice Cream Bowls
Homemade S’mores in the Oven with California Figs
Pistachio Coconut Lemon Squares
Ultimate Street Fish Tacos
Sleepy Almond Chamomile Cookies
Golden Citrus Baba Ghanoush
Orange Oat Banana Waffles
Spiced Lentil Walnut Tacos with Avocado Crema
Heart-Healthy Chocolate Avocado Energy Bars
Orange Quinoa Salad with Pomegranate and Tangy Turmeric Dressing

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Stress-less nutrition, summer entertaining edition

Stress-less nutrition, summer entertaining edition. ☀️

Loved being back on @ktla5news with @laurenlyster sharing fiber-full summer entertaining ideas, because while “fiber-maxxing” may be trending, you don’t have to go to extremes.

Fiber feeds your gut, helps regulate blood sugar, supports heart health, and helps you feel fuller longer, yet fewer than 10% of adults actually get enough.

The goal isn’t perfection. It’s small, realistic add-ins that make meals more satisfying, nourishing, and fun.

A few ideas from the segment:

✨ Add canned beans, lentils, or chickpeas to salads, toasts, and dips, about 6 to 8g fiber per ½ cup
✨ Blend berries into smoothies or serve as a colorful dessert, like my triple berry smoothie with 10g fiber
✨ Use nuts and seeds for crunch in salads, snack boards, or sweet bites
✨ Try whole grains like farro for more staying power
✨ Make oat-based bites for a fiber-full snack or breakfast cookie

One gentle reminder: increase fiber gradually and drink plenty of water. Your gut will thank you. 😊

Link to full segment in bio!

xx, Patricia 💛

For women who want something pretty in their glass

For women who want something pretty in their glass and added nutrition benefits. 🥂🍊

I partnered with @FloridaOrangeJuice #sponsored to create this Splash of Sunshine Citrus Fizz Mocktail — and honestly, it might be my favorite sip of the summer.

Made with Florida Orange Juice, Florida Grapefruit Juice, fresh ginger, sparkling water, and cucumber ribbons for the prettiest garnish, it comes together in just 10 minutes.

100% orange juice is nearly 90% water and has naturally occurring electrolytes like potassium and magnesium to help support hydration.

✔️ Diabetes-friendly ✔️ Immune-supporting ✔️ Heart-healthy

Full recipe at the link in bio — and trust me, make two. 😉

xx, Patricia 💛

Never stop learning. 📚 I’m so excited to share th

Never stop learning. 📚

I’m so excited to share that I’m now a National Board Certified Health & Wellness Coach (NBC-HWC)! 🎉

As a registered dietitian nutritionist (RDN) with a master’s in nutrition communication, I’ve spent 20+ years helping people make sense of nutrition, wellness, and health in a practical way.

But through my Wellness Intelligence coaching and workshops — especially working with executive women and high-achieving professionals — I kept coming back to the same truth:

Information is important, but behavior change is where the real transformation happens.

So I decided to go deeper.

Over the past year, that meant getting up uncomfortably early for online classes before my workday began, completing 50+ hours of coaching, studying for a board exam, and learning more about client-led coaching, mindset, and habit-building support that helps people create lasting, meaningful change.

This credential isn’t about adding more letters after my name. It’s about deepening the work I already love: helping women build realistic wellness systems that support energy, resilience, and well-being in real life.

And like all meaningful credentials, this one comes with continuing education — which I genuinely love.

Because in this work, and in life, the learning never stops. 🙌

What’s one thing you’re currently learning?

xx, Patricia 💛

Oatmeal or avocado toast for cholesterol?⁠ ⁠ My an

Oatmeal or avocado toast for cholesterol?⁠
⁠
My answer: yes. 😉⁠
⁠
As a dietitian, I love when nutrition advice doesn’t have to be all-or-nothing. Oatmeal brings beta-glucan fiber, which can help support healthy cholesterol levels, while avocado toast offers heart-healthy unsaturated fats, fiber, and plant sterols — especially when it replaces butter or other higher-saturated-fat spreads.⁠
⁠
The real takeaway? It doesn’t have to be either/or. Both can fit into a heart-healthy breakfast pattern, and the best choice is one you enjoy and can build with fiber, protein, and nourishing fats.⁠
⁠
Delighted to be quoted in @eatingwell by @shawsimpleswaps.⁠
⁠
Link to the full article in bio.⁠
⁠
#womenshealth #wellnessintelligence

A bright, feel-good dip to make spring entertainin

A bright, feel-good dip to make spring entertaining easier. 🍊✨

One thing I’m taking with me from Women’s Health Month: keeping nourishing, flavorful, and easy to share recipes like this one in regular rotation.

I created this Golden Citrus Baba Ghanoush with @FloridaOrangeJuice #sponsored — a bright, savory dip that feels a little elevated, but is actually very simple to make.

Made with eggplant, chickpeas, tahini, warm spices, and Florida Orange Juice, it’s creamy, citrusy, and perfect for spring gatherings, or an easy snack to keep in the fridge for the week.

100% orange juice adds bright citrus flavor, plus hesperidin — a unique plant compound found primarily in citrus — along with vitamin C and folate. Chickpeas, tahini, and eggplant make this dip satisfying, flavorful, and easy to pair with crunchy veggies or seeded crackers.

Full recipe at the link in bio!

xx, Patricia 💛

Your nervous system called. It wants this salad.

Your nervous system called. It wants this salad.

Burned out and running on empty?

Start with food that helps nourish your brain, mood, gut, and stress response.

In this one: kale, walnuts, sweet potato, grapes, and fennel.

But the real takeaway? It doesn’t have to be this exact salad.

Add a leafy green.
Add nuts or seeds.
Add something colorful.
Add something crunchy.

Small upgrades count.

That’s Wellness Intelligence in real life.

xx, Patricia 💛

#wellnessintelligence #gutbrainconnection #stresssupport

Feeling foggy, fried, or like even small decisions

Feeling foggy, fried, or like even small decisions take more energy than they should?

That may be your brain and body asking for a different kind of support.

Wow — my first @todaysdietitian Spring Symposium, and what an experience. I had the privilege of presenting Burnout and the Brain: Nutrition and Lifestyle Tools for Resilience with the amazing @minddietmeals, author of The MIND Diet. Big thank you to @sklingerrd for moderating our session.

Maggie brought the brain science and neuro-nutrition, and I brought the real-life application through my Wellness Intelligence™ framework and my work around burnout recovery in From Burnout to Balance.

A few takeaways worth remembering:

✨ Burnout is not a character flaw — it’s a signal. ✨ Stress and burnout are not the same thing. ✨ Your brain needs steady nourishment to support focus, mood, and decision-making. ✨ Pushing harder isn’t the plan — small systems can make recovery easier. ✨ Play isn’t extra — it can help your body shift out of stress mode.

Burnout recovery doesn’t start with doing more. It starts with supporting yourself differently — with nourishment, small systems, recovery rituals, movement, connection, and moments of joy that help bring your body back to steadier ground.

If you were in the room, I’d love to hear one takeaway that resonated.

And if you weren’t — what’s one small thing you can let go of this week?

xx, Patricia

#TDSS26 #brainawareness #wellnessintelligence

Happy birthday to my sweet girl 💕 We had a magical

Happy birthday to my sweet girl 💕 We had a magical day at Disneyland celebrating with her big bro and tante. This is 9!! 🎉✨

Spring mornings just got a whole lot brighter. 🧇🍊

Spring mornings just got a whole lot brighter. 🧇🍊

As a dietitian and mom, I had so much fun partnering with @FloridaOrangeJuice #sponsored to create these Orange Oat Banana Waffles.

Why this works: 100% orange juice includes vitamin C, folate, thiamin and other key nutrients that help support immune health and energy metabolism. Paired with oats, almond flour, and banana, these waffles are a delicious, heart-smart way to start the day.

Here’s the recipe! Make a big batch and freeze the extras for easy breakfasts throughout the week.�
ORANGE OAT BANANA WAFFLES ✨

1/2 cup Florida Orange Juice
1 cup mashed ripe banana (~2 large)
2 cups gluten-free oat flour
1/2 cup super fine almond flour
1 tsp baking powder + 1 tsp baking soda
1/4 tsp sea salt
3/4 cup water
2 tbsp pure maple syrup
2 tsp pure vanilla extract
2 tsp freshly grated orange zest

Mix the dry ingredients, add the wet ingredients, and stir until combined. Cook in a lightly greased waffle iron until golden brown.

Top with sliced strawberries, banana, and Florida orange segments for even more color and flavor.

Link in bio for the full recipe!

xx, Patricia 💛

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