Blog & Recipe : A Punch of Vitamin C in my Chili

By : Elizabeth Ray MS RDN LD Everyone is talking about it these days. Yep, it’s how to keep your immune system healthy. There are several ways to strengthen your immunity using food, and if you are interested in learning more about personalizing your nutrition, let’s chat at Now for the brevity of this article, let me equip you with a bite-sized immune boosting tip that starts and ends with the simple tomato. Tomatoes are not in season in Kentu

Blog & Recipe : Connecting the Soil & You

By Elizabeth Ray MS RDN LD “Then the LORD God formed the man out of the dust from the ground and breathed the breath of life into his nostrils, and the man became a living being.” Genesis 2:7 Whether the Bible is your life compass or not, I think it’s safe to agree that our physical bodies are a product of the Earth. Therefore it’s no surprise to me, as I read the book Farmacology that the author Daphne Miller, MD concludes “we are of the soil.” For instance, Dr. Miller write

Recipe : SOUP!

Kale & Sweet Potato Soup Whole30, Paleo This is my favorite homemade soup! In the winter I make soup almost every week for extra comfort and warmth. Soup also helps use up any leftover produce. I always use ground meat, spices, bone broth, a sweet potato and bunches of kale for the base of this recipe. I encourage to you to experiment with your own ingredients so to have fun and eat well. Time : 40 minutes Servings : 8-10 Ingredients 2 pounds ground turkey; or ground beef, ch

Recipes : 4, 30-Minute Skillet Meals

RECIPE 1 : Apple Sausage Skillet Meal Whole30, Paleo Cook Time : 30 minutes Servings : 3-4 Kitchen Tools : non stick skillet, cutting board, sharp knife Ingredients 1 pound ground pork from S&B Bells Farms 1 Tablespoon Oomph Cooking Blends Herby Duxelles Spices : 1 Tbsp fennel 2 cups arugula from Modern Heritage Farm 1/2 cup microgreens from S&B Bell Farms 1 apple from Hinton’s Farm & Orchard 1/2 cup chopped pecans Instructions Grab a large non-stick skillet, and place ground

Recipes : 4 Healthy Holiday Recipes

By : Elizabeth Ray MS RDN LD I received an amazing opportunity to collaborate with Oomph Cooking Blends and 3 Whole30 Certified Coaches to create a Healthy Holiday Recipe e-cookbook for the 2020 season! The FREE 18 recipe e-cookbook can be found a... You could recreate the recipes without using Oomph Cooking Blends. However I encourage you to take a look at Oomph Cooking Blends, especially if you are trying to get more vegetab

Nutrition Tips : 5 Ways to get Children to Eat Healthy

By : Elizabeth Ray MS RDN LD As a Dietitian Nutritionist, I get asked a lot of food questions. It’s never a bother, but a honor for me to help others feel good about food. Most recently I’ve been asked “How do I get my child to eat healthy?” I have to admit, I had this article written and ready to submit but something didn’t feel right. I’m the “professional expert” however, some of the best tips come from those on the front line. I went to my social media mom friends to ask

Recipes : 6 recipes from my Social Media Recipe Takeover at S&B Bell Farms

In April 2020, I did a social media recipe takeover for S&B Bell Farms. Owners Brian & Susan provide lamb, pork, microgreens, eggs, mushrooms, gluten free baked goods, and more! Go to to learn how you can get fresh, local food! RECIPE 1 : Pan Fried Lamb Chops This simple meal prep comes fresh from the Farmer’s Market, and is kid friendly. It’s also a family favorite, as well as Whole30, Paleo, and Gluten Free. The easy homemade marinade was made wit

Recipes : 7 Recipes from my Social Media Recipe Takeover at Solway Farms

These recipes were developed by Elizabeth Ray MS RDN LD in May 2020 for a social media recipe takeover for Solway Farms. To learn more & to order organic vegetables that are grown year round, go to RECIPE 1 : Air fryer Spicy Kale Chips These air fryer spicy kale chips are an easy side dish that are 100% farmers market sourced and made simply with 2 ingredients. They are also Whole30, Paleo, and Keto. Ingredients 1 bunch of dinosaur kale from Solwa

Recipe : Beef Bone Broth

As a dietitian, I am often asked about bone broth. I’m asked how to make to it, where to buy it, and why to include it in our daily meals. First, bone broth is a made by cooking the bones, marrow, and the connective tissues of animals in water with vegetables and spices. The nutrients of the bone leach out into the water creating a very nutritious broth. The broth can be consumed as a beverage or used as a stock in cooking. Making bone broth is on trend not just because it’s

Recipes : 2 Chili Recipes

RECIPE 1 : Pumpkin Chili I know it sounds strange, Pumpkin Chili!?! You may be thinking pumpkin is only supposed to be used in pumpkin pie. Nonetheless, believe me when I say, every person who takes the chance to try it, LOVES IT! This recipe is Whole30, Paleo, and Keto. Ingredients 2 pounds ground turkey (vegan/vegetarian tip: chickpeas can substituted for meat) 2 tablespoons of avocado oil 1 bag frozen chopped mirepoix vegetable mix 1 bag frozen 3 pepper and onion blend 3,

Recipes : 3 Whole30 Mexican Recipes

RECIPE 1 : Easy Chicken & Collard Green Enchiladas This easy chicken & collard green enchiladas recipe is perfect for a simple prep meal, is kid friendly, and a family favorite. This recipe makes leftovers delicious, plus it’s Whole30, Paleo and Keto! Ingredients 1 pound of boneless, skinless chicken breast or tenderloins 1/2 cup salsa from Padgett’s Produce 1/2 carton (or 8 oz) of bone broth; I used Kettle & Fire Coconut Curry Bone Broth 1 can olives, sliced 1 bunch of colla

Recipe : 5 Easy Egg Recipes

By : Elizabeth Ray MS RDN LD RECIPE 1 : Sheet Pan Eggs This recipe is easy and ensures produce isn’t thrown out. It’s also a family favorite that continues to provide quick meals and snacks throughout the week. These Sheet Pan Eggs are also versatile. For instance, you can make it a quick breakfast tortilla or sandwich for lunch. You can also use the recipe to make a egg frittata or mini muffins! Ingredients 1 dozen eggs 1/2 cup milk, I used unsweetened almond milk 1 pound po

Recipe : Easy Sautéed Kale

Key Words : easy side dish + kid friendly + family favorite + delicious leftover + Whole30 + Paleo + Keto This easy sautéed kale is packed full of nutrients but the flavor is what makes it a family favorite! The sautéed kale is kid friendly, a delicious leftover, and is Whole30, Keto, Paleo compatible. Kale is one of the healthiest foods on our planet. If you would like to learn more about the “super powers” of kale, read my blog post...

Blog : "Egg"cellent Meal Prep Hacks

By: Elizabeth Ray MS RDN LD Best-selling author Michael Pollan has found when people stop cooking chronic illness increase at alarming rates. He theorizes that when we stop preparing food at home we rely more on processed, convenience, and fast foods. I refer to these foods as: ‘franken-food,’ which means even though they look, smell, and taste like food, they were birthed in a laboratory and are only a shadow of the real thing. These food-like substances are unfortunately h

Blog : Confessions of a Dietitian Nutritionist

By: Elizabeth Ray MS RDN LD I have a confession. I am involved in an obsessive love affair with the crispy dark-green leafy vegetable kale. Yes, I admit that IF there are leftovers, I hide those leftovers in the back of my refrigerator with hopes that I can get another bite! Crazy as it sounds, I just can’t get enough sautéed kale. It’s kale season and I think I may have a problem. Sorry, not sorry. Kale has the reputation of being one of the healthiest foods on the planet! K

Blog & 2 Recipes : YOU are Worth It! + Homemade Sausage Recipe & Roasted Veggies

By: Elizabeth Ray, MS RDN LD Recently I shared my food philosophy - cook & eat real food - with a group of senior adults at Severns Valley Baptist Church in Elizabethtown KY. Even though most of these men and women could show me a thing or two (and more) in the kitchen, they embraced me with open hearts and minds. My mission was to reignite their passion for cooking once again, and I believe I was successful! Statistics indicate that as we age, we cook less often. We tend to