Your Best Nutrition Upgrades

3 great ideas on how to upgrade your nutrition from Nutrition Diva listeners.

Monica Reinagel, MS, LD/N, CNS
2-minute read


In my recent episode on 10 Easy Ways to Upgrade Your Nutrition, I asked for your best nutritition upgrades and promised to send a free copy of my book, Nutrition Diva's Secrets for a Healthy Dietto whoever sent in the best tip.  There were so many good ideas, I couldn't pick just one winner.

So here are the 3 most creative nutrition upgrades submitted by Nutrition Diva listeners, each of whom will be getting a copy of my book! 

Upgrade #1: Cauliflower Rice.  Kristen makes a  nutrient-dense, low-carb substitute for rice by breaking a head of raw cauliflower into small pieces and then pulsing in a food processor or blender until it's the size of rice grains. She then quickly steams the cauliflower "rice" in the microwave with a tiny bit of water until it's tender and uses it instead of rice in soups, casseroles, and other recipes calling for rice. I've never heard of this tip before and I love it!! Congratulations Kristen!

Upgrade #2: Green Pancakes. Andrea and her husband invented this tip one St. Patrick's Day but now do it year round. They blend raw spinach into milk and use it to make bright green pancakes that their young kids love. I'm not waiting for March to try this one! If you have a copy of Nutrition Diva's Secrets for a Healthy Diet (which Andrea will soon), try greening up the milk in my recipe for Fish Soup on page 221. 

Upgrade #3: Vegetable Ice Cream. Valerie suggests blending ice cream with fruit or vegetable purees for a sweet treat that's lower in sugar and a lot higher in nutrition. "I recently made a delicious pumpkin ice cream by mixing equal parts pumpkin puree and vanilla ice cream with some spices," she writes. "It was delicious and I love knowing I'm only getting half the sugar." What a great idea! Bravo, Valerie. 

You can check out all the other great tips that were submitted in the comments section for the episode on nutrition upgrades, as well as on the Nutrition Diva Facebook page, here and here. Thanks to everyone who contributed!

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.