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Nutrition Untapped

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Growler wall at Jack Pine Brewery, MN

Latest from the blog

Gluten-free Hikers Trail Mix

Hikers Trail Mix {gluten-free}

Hikers Trail Mix {gluten-free}Read More

Top 5 Minnesota breweries in 2020

Top 5 Minnesota Craft Breweries {2020}

Top 5 Minnesota Craft Breweries {2020}Read More

Skinny Minny Mule {Minnesota Mule}

Skinny Minny Mule {Minnesota Mule}Read More

Loaded Air Fryer Hashbrowns with Egg

Loaded Air Fryer Hash Browns {gluten-free}

Loaded Air Fryer Hash Browns {gluten-free}Read More

Kodiak Cakes Blueberry Muffins

Kodiak Cakes Blueberry MuffinsRead More

Chicken sausage in air fryer with brussels sprouts

Air Fryer Chicken Sausages with Crispy Brussels Sprouts

Air Fryer Chicken Sausages with Crispy Brussels SproutsRead More

Low sodium chili with diced tomatoes, black olives, and sour cream in ceramic bowl

30-Minute Low Sodium Chili Recipe

30-Minute Low Sodium Chili RecipeRead More

Air fried winter squash with wood background

Air Fryer Butternut Squash {gluten-free, vegan}

Air Fryer Butternut Squash {gluten-free, vegan}Read More

Jamaican Chicken Soup with Green Peas

Jamaican Chicken Soup {gluten-free, dairy-free}

Jamaican Chicken Soup {gluten-free, dairy-free}Read More

Kodiak Cakes Oven Pancake Recipe

Oven-Baked Kodiak Cakes Pancake Recipe

Oven-Baked Kodiak Cakes Pancake RecipeRead More

Raspberry Moscow mule in copper mug with summer background

Low Carb Raspberry Moscow Mule {gluten-free}

Low Carb Raspberry Moscow Mule {gluten-free}Read More

Weekly goals by day with check boxes

New Month New Goals

New Month New GoalsRead More

Most Popular

Kodiak Cakes Oven Pancake Recipe
Make all your pancakes at once with this baked Kodiak Cakes pancake recipe! Enjoy for breakfast or as a portable, protein-packed snack.
Check out this recipe
Kodiak Cakes Oven Pancake Recipe
30-Minute Low Sodium Chili {gluten-free}
This hearty, low sodium chili recipe comes together in 30 minutes and is perfect for game day or a quick weeknight dinner.
Check out this recipe
Low sodium chili with diced tomatoes, black olives, and sour cream in ceramic bowl
Skinny Minny Mule {Minnesota Mule}
A spin on a traditional Moscow Mule, this cocktail is not too sweet, not too spicy, and incredibly refreshing any time of year! Less than 150 calories and only 1 gram of sugar.
Check out this recipe

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Keto spinach artichoke dip with diced tomatoes

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Uncooked egg bake in disposable container

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Raspberry Moscow mule in copper mug with summer background

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Lentil coconut thai curry with cauliflower rice

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Crispy Baked Sesame Green Beans

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Growler wall at Jack Pine Brewery, MN

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Kayla Girgen, RD, LD Featured Articles

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Welcome!

I’m Kayla, a Registered Dietitian balancing my love of broccoli and beer. I am here to show that you can have booze and looze {weight that is}. Check out my calorie-friendly food and drink recipes and follow along for healthy hosting tips!

Sending lake side love from MN!

Photo_KAYLA GIRGEN, RD, LD Founder, Nutrition Untapped
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Tired of plain 'ol steamed broccoli? This Air Frye Tired of plain 'ol steamed broccoli? This Air Fryer Kung Pao Broccoli recipe is anything but boring! Simple, spicy, and done in 20 minutes. One of my favorites!⁠
⁠
Kung Pao Broccoli:⁠
https://nutritionuntapped.com/air-fryer-broccoli/
Here's what we're eating this week! 🌢️ No-Ric Here's what we're eating this week! 🌢️ No-Rice Mexican Stuffed Bell Peppers. Serve with sliced avocado πŸ₯‘, a dollop of non-fat Greek yogurt πŸ₯„, a splash of salsa πŸ…, and a handful of tortilla chips. YUM!!! πŸ˜‹β 
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Per serving: 235 calories, 11g fat, 15g carbohydrates, and 19g protein (not including toppings)⁠
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Check out the deets at: https://nutritionuntapped.com/mexican-stuffed-bell-peppers/
In honor of Small Brewery Sunday, I rounded up my In honor of Small Brewery Sunday, I rounded up my Top 5 Minnesota Breweries of 2020.⁠
⁠
Through closures and the unique circumstances of this year, @jeremygirgen and I managed to visit over 20 breweries. You can find my faves here:⁠
https://nutritionuntapped.com/minnesota-breweries-2020/⁠
⁠
Which breweries are your favorite and worth the stop for 2021?! 🍻
Need help coping with the temperature swing and cr Need help coping with the temperature swing and cruel reality that "winter is coming" πŸ₯΄ Insert this quick, cozy comfort meal. A 30-minute low sodium chili recipe sure to please after a long day at the {home} office πŸ₯£β 
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Just over 300 calories and packed with 25g of protein per 1 1/4 cup serving, this recipe is perfect for a quick weeknight dinner, 🏈 game day or hot-hold in a slow cooker so your hunters can eat at their convenience! 🦌⁠
⁠
Find the recipe and my favorite chili toppings at https://nutritionuntapped.com/low-sodium-chili/ or click the link in my bio for more!⁠
⁠
🍳 Looking for a quick and easy Sunday breakfast 🍳 Looking for a quick and easy Sunday breakfast? In less than 30 minutes, you can enjoy these loaded air fryer hash browns with 3 options for preparation - frozen, refrigerated, or sweet potatoes! πŸ₯˜ Top with a fried egg and waa-laa! A hearty, healthy breakfast. Enjoy!⁠
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https://nutritionuntapped.com/air-fryer-hash-browns/
Celebrate making it to the weekend with my signatu Celebrate making it to the weekend with my signature Skinny "Minny" Minnesota Mule 🍹 It's the perfect cocktail to enjoy with what is likely to be one of our last heatwaves of the year 🌞 Less than 150 calories and only 1g sugar per serving.⁠
⁠
πŸ“‘ Be sure to bookmark the recipe here! https://nutritionuntapped.com/minnesota-mule/ or check out my bio link. Enjoy!!!
Kodiak Cakes Blueberry Muffins - my new favorite p Kodiak Cakes Blueberry Muffins - my new favorite portable snack! 🍩 This blueberry muffin is only 165 calories compared to a Costco muffin which is about 600 calories! Whoa!⁠
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🍌 There is also an option to sub banana for blueberries which is equally fantastic! 😎⁠
⁠
Find the recipe(s) here: https://nutritionuntapped.com/kodiak-cakes-blueberry-muffins/
πŸ“Œ Follow me on Pinterest if you are looking for πŸ“Œ Follow me on Pinterest if you are looking for healthy food and drink recipes! @nutritionuntapped⁠
⁠
https://www.pinterest.com/nutritionuntapped/⁠
⁠
What recipes do you want to see next?!
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Untappd Check-Ins

  • I had a Flip Flops And Wheelies by Junkyard Brewing Company on February 20, 2021 Details
  • I had a Triple Double Triple IPA by Junkyard Brewing Company on February 16, 2021 Details
  • I had a Hazy Memory by Lagunitas Brewing Company on February 14, 2021 Details
  • I had a Saturday Things by Junkyard Brewing Company on February 13, 2021 Details

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