Cover image of Liz's Healthy Table

Rank #188 in Food category

Kids & Family
Fitness & Nutrition

Liz's Healthy Table

Updated 9 days ago

Rank #188 in Food category

Kids & Family
Fitness & Nutrition
Read more

If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.

Read more

If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.

iTunes Ratings

192 Ratings
Average Ratings

Awesome Podcast!!

By Brooke Craven - Mar 20 2019
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Liz, host of the Liz's Healthy Table podcast, highlights all aspects of nutrition, health and more in this can’t miss podcast! The host and expert guests offer insightful advice and information that is helpful to anyone that listens!

Fun to read and listen

By JMPK11797 - Jun 22 2018
Read more
The website and these podcasts are filled with awesome bits of information and delicious recipes.

iTunes Ratings

192 Ratings
Average Ratings

Awesome Podcast!!

By Brooke Craven - Mar 20 2019
Read more
Liz, host of the Liz's Healthy Table podcast, highlights all aspects of nutrition, health and more in this can’t miss podcast! The host and expert guests offer insightful advice and information that is helpful to anyone that listens!

Fun to read and listen

By JMPK11797 - Jun 22 2018
Read more
The website and these podcasts are filled with awesome bits of information and delicious recipes.
Cover image of Liz's Healthy Table

Liz's Healthy Table

Updated 9 days ago

Rank #188 in Food category

Read more

If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.

Rank #1: 19: Cutting Back on Sugar with Laura Hoover, MPH, RD

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Sugar. It's everywhere in our food supply, and we eat a lot of it. Kids crave it, and parents struggle to keep it in check. Did you know that the average U.S. child consumes almost 80 grams (20 teaspoons) of added sugar per day? That's nearly half a cup! On this week's podcast, dietitian and mom, Laura Chalela Hoover, MPH, RD joins me to talk about her new book, Mom's Sugar Solution, share tips and tricks for taming your family's sweet tooth, and serve up recipes for kids' favorite foods made with less sugar. Wait till you hear about her Raspberry Chia Mini Muffins made with honey and her Ruby Red Soda made with no added sugar. You won’t believe how sweet and delicious food can be without the added sugar!

I personally have a sweet tooth, so I was super excited to have Laura on the show to share her best tips and tricks to slashing sugar. Unfortunately for all of us humans, fighting sugar cravings is a bit like fighting our biology. Humans are hard-wired to crave sugar from birth, so Laura says the best way to tackle it is to wean off slowly.  But Laura's book isn't entirely sugar free. She provides lower-sugar alternatives to kid favorites ... including dessert. Yes, we can all have our cake and eat a portion of it too!

Stick around for a chance to win a free copy of Mom’s Sugar Solution as well as freebies and discounts from Laura to the Liz’s Healthy Table community.

Are you hungry for new ways to tackle your sweet tooth? I am!

You can read the full show notes and access all the links and resources at

Jan 10 2018
44 mins

Rank #2: 27: Fast Family Dinners with Amy Roskelley and Natalie Monson, RD

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Welcome to Season 2 of the podcast. To kick things off, I've invited Amy Roskelley and Natalie Monson, RD onto the show to talk about fast family dinners. You asked for 'em, and we've got 'em! Amy and Natalie are the dynamic duo behind Super Healthy Kids, a website packed with nourishing family recipes, resources for gathering your family around the table, meal planning tools and resources, and so much more. If you're hungry for easy-does-it recipes that everyone at your table will love, this is the show for you.  Consider this episode your guide to colorful, creative, and nourishing meals that you can get on the table quickly. We have recipes to share, stories to tell, and tips for enticing your kids to try new foods. And read on for a chance to enter my latest giveaway!

With me today are Amy Roskelley and Natalie Monson. Amy and Natalie are the business partners (and neighbors) behind Super Healthy Kids. Super Healthy Kids has been a longtime friend of the podcast, and they specialize in nutritious meals that can be made in a flash. Natalie and Amy are on a mission to bring healthy eating to your table and the rest of the world. Today, we  discuss how feeding kids nutritious foods is challenging but rewarding and the Super Healthy Kids philosophy that you succeed when you serve your kids healthy food … even if they don’t eat it.

GIVEAWAY: One lucky winner (U.S. only, please) can enter to win a MyPlate Divided Kids Plate with Dairy Bowl and Parent Lesson Plan, an invaluable tool for encouraging your kids to eat their fruits, veggies, lean protein, and whole grains. To enter, leave a comment at the end of this post and tell me about your favorite (healthy) family dinner recipe and/or your best strategy for introducing variety to family mealtime. I'll pick the winner at random on May 16th.

Check out the new Super Healthy Kids app. It's called, Prepear, and we talk all about it on the show.

Show Highlights:

  • How Super Healthy Kids is bringing healthy food to your table.
  • Amy and Natalie share their feelings on picky eating and lots of unique solutions.
  • Kids mimic each other and their parents so be a good role model.
  • The ladies share their best ideas for fast dinners made easy.
  • Seasonality is a great way to add variety to your tried-and-true recipes.
  • Discover the most popular recipe on the Super Healthy Kids blog.
  • Let's play Chopped! Hear what Amy would make for dinner if her "mystery" ingredient was a can of peas. And find out what Natalie would cook up with frozen shrimp. Oh, and hear what I'd do with sweet potato at dinner.
  • Techniques for menu planning with Prepear and meal plans made uniquely for you.
  • How Mason jars are a huge meal prepping lifesaver.
  • Amy and Natalie share their favorite cookbooks.

You can read the full show notes at

May 02 2018
48 mins

Rank #3: 10: Breakfast Benefits with Lauren Harris Pincus, MS, RDN

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Breakfast! Is it really the most important meal of the day? What’s all the buzz about getting more protein at breakfast? And does it matter if you eat breakfast the minute you wake up in the morning? If you’re curious about breakfast or just looking for a few new and nutrient-rich recipes, I’ve got you covered on this week’s Breakfast Benefits episode with guest, Lauren Harris Pincus.

Lauren’s new cookbook, The Protein Packed Breakfast Club, is filled to the brim with delicious and balanced recipes to help you make the most of her breakfast. Today, I’ve asked Lauren to help me break down the science of breakfast into bite-sized pieces, perfect for changing your lifestyle one plate at a time. Together, we will share our mutual love of blueberries, dish about our best recipes like my Savory Oats with Shiitake Mushrooms and Spinach, and show you just how easy and delicious it can be to eat protein at breakfast. 

More in this protein-packed episode! 

  • Childhood struggles with weight-gain influenced her views of food and nutrition. 
  • You can understand the science of breakfast! 
  • Breakfast jump-starts our body’s metabolism. 
  • The cognitive benefits of eating breakfast. 
  • Timing your “breakfast” within two hours of waking up. 
  • The most common breakfast issue? They don’t know what to eat for breakfast!
  • Lauren shares a favorite pancake recipe from her book. 
  • What’s the deal with protein powder? 
  • Easy grab-and-go recipes for your teens as they rush to the bus!
  • Pitfalls of the typical American diet. 
  • Lauren’s favorite cook book picks. 


Check out Lauren Online

Enter to Win a copy of The Protein Packed Breakfast Club

Follow Lauren on Twitter, Instagram, Pinterest or Facebook. @LaurenPincusRD


Savory Oats with Shiitake Mushrooms and Baby Spinach.

Maple Pumpkin Pancakes

Aug 30 2017
45 mins

Rank #4: 32: Low FODMAP Diet: Kate Scarlata, RDN

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Do you know someone who suffers from IBS (irritable bowel syndrome)? It’s a condition that’s more common than you might think, and there is a new cookbook designed for people who suffer from this illness. Join us to take a deep and delicious dive into the diet and the cookbook that can make life more bearable for IBS sufferers.

Kate Scarlata is a registered dietitian and cookbook author who lives in Boston. She is a NY Times bestselling author and has over 25 years’ experience working in digestive health. She is a world-renowned low-FODMAP diet and gut health expert, and her passion is to advocate for her patients and others who have gut disorders. Part of her advocacy work includes a grassroots campaign she started called, I Believe in Your Story, which has helped raise research funding for IBS and awareness. She has authored The 21-Day Tummy Diet, The 21-Day Tummy Cookbook, The Complete Idiot’s Guide to Eating Well with IBS, and The Low-FODMAP Diet Step by Step. On today’s show, Kate walks us through the symptoms and triggers for IBS, along with dietary solutions. We’re talking IBS and recipes!

What you’ll hear in this episode:

  • Kate’s background in the nutrition business for 30 years and a mom of three kids
  • How she grew up the youngest of nine kids and what family dinner was like in a large family
  • IBS affects 1 in 5 Americans and is a motility disorder, in which food doesn’t move through the intestines like it should
  • IBS is some sort of disregulation between the gut and the brain, with gut microbes being big players in the symptoms, which include bellyache, constipation, gas, bloating, and diarrhea
  • The causes are not clear, but there seems to be a genetic component to IBS and some connection to food-borne illness
  • Treatment course usually includes medical tests, psyllium husks (like Metamucil), the low-FODMAP diet, and some probiotics and even antibiotics
  • FODMAP-- a group of commonly malabsorbed carbohydrates that are “fast food” for your gut bacteria
  • Common foods to avoid because they are high in FODMAPs are watermelon, apples, pears, mango, asparagus, artichokes, wheat, onion, and cabbage
  • Following the low-FODMAP diet is a temporary situation and is a plan to substitute low-FODMAP foods for the higher ones
  • Pre-biotic foods are allowed on the diet, like oats and many fruits and vegetables
  • The plan is to stay on the diet for 2-4 weeks and then add some foods back in systematically to identify the biggest triggers
  • Kate felt helpless working with her IBS patients and then had a severe intestinal problem while pregnant with her second child. She had 6 ft. of her small intestine removed, became intolerable of certain foods, and found the low-FODMAP diet to be helpful
  • For her personally, her FODMAP sensitivity is quantity-related, so she avoids large amounts of certain trigger foods, like onions
  • Kate shares success stories, the role of exercise and yoga in IBS, and how sugar affects IBS
  • The cookbook has 130 recipes (I recently tried Shrimp and Broccoli Stir Fry and loved it!) Kate’s favorites include Peanut Noodles, Cheesy Grits, and Chocolate Walnut Brownies
  • Most GI conditions are on the rise in the US and there is more awareness of probiotics and the gut biome
  • Why it’s important to talk about these issues
  • Common foods linked to IBS: emulsifiers, ultra-processed foods,and polyunsaturated fats
  • How Omega-3 fatty acids are protective and fruits and vegetables can lower the IBS risk
  • Kate recommends eating mostly whole foods, less packaged foods, and minimal emulsifiers


We're giving away a copy of The Low-FODMAP Diet, Step by Step by Kate Scarlata, RDN and Dede Wilson. Post a comment at the end of this post telling me why you want to win this book and/or how the low FODMAP diet has helped you or someone you know with IBS.

Website:  Find many valuable resources!

Twitter handle: KateScarlata_RD

Instagram: katescarlata

Facebook:Kate Scarlata RD

Jul 11 2018
46 mins

Rank #5: 53: Clean Eating for Busy Families with Michelle Dudash, RDN

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What if I told you there was a cookbook out there guaranteed to solve your biggest dinnertime dilemmas: lack of time, finicky eaters, and the lure of heavily-processed convenience foods. Would you jump for joy? I bet you would, which is why I invited chef and registered dietitian, Michelle Dudash, RDN, onto the show this week.

Michelle joins me this week to dish about her new book, Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. Michelle takes us into her clean eating pantry for recipes like Four Seasons Fruit Pizza (her daughters’ favorite), Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce, and Hoisin Beef and Edamame Lettuce Wraps in a Hurry.

What you’ll hear in this episode:

  • Michelle’s background as a dietitian and a chef, and her life in Carmel, Indiana with her husband and two daughters, ages 5 and 9
  • A crazy chef story about how Michelle once served Prince Andrew, Duke of York, and how he taught her how to brew a proper pot of tea
  • Why Michelle wrote a book about clean eating
  • “Clean eating” and how Michelle defines it as whole foods in their least processed state, which means they have more nutrients, no added sugar, more fiber, and no trans fats
  • How some processed foods, like canned beans, are actually a good nutritional choice
  • Michelle’s extensive recipe testing process when she writes a cookbook
  • Michelle’s daughters’ favorites: Four Seasons Fruit Pizza and “Meatball Cupcakes”
  • How to get kids to try new foods:
    • Keep it low pressure
    • Help them to learn to enjoy food
    • Focus on the healthy things they WILL eat, and keep those on hand
  • Michelle’s recipe for Turkey, Vegetable, and Oat Mini-Meatloaves with Marinara Sauce: finely chopped mushrooms, onion, garlic, dry rolled oats, and lean ground turkey
  • Why dry rolled oats are a wholesome recipe swap for bread crumbs
  • Hoisin Beef and Edamame Lettuce Wraps: use Boston Bibb lettuce as a “cup,” and a sauce made with soy sauce, rice wine vinegar, hoisin sauce, and Chinese mustard. Sear the ground beef with onion, garlic, ginger, sesame seeds, frozen edamame, and canned water chestnuts. Stir in the sauce and serve in lettuce cups.
  • How to get Michelle’s Clean Eating Grocery List as a free download
  • Michelle’s favorite go-to weeknight dinners:
  • Whole-grain pasta with tomato sauce, sautéed spinach, ground beef or chicken, veggies, seasoning, and olive oil
  • Stir-fry with leftover veggies, onion, garlic, tamari sauce or reduced-sodium soy sauce, and dark sesame oil (Michelle’s secret ingredient for Asian dishes)
  • Marinated Chicken Thighs with apple cider vinegar, dijon mustard, seasoning, and oil (great for grilling or baking)
  • Tips for healthy snacking for kids and adults: whole fruit, cheese sticks, hummus with seeded crackers, hard-boiled eggs, natural microwave popcorn, raisins, and nuts
  • Date Night recipes from Michelle’s book:
    • Chicken Piccata: chicken breast pounded thin and lightly sautéed in olive oil with a silky lemon and butter sauce
    • Halibut in a parchment paper pouch
  • A wholesome sweet treat: Peanut Butter Brittle Bars with Dark Chocolate Drizzle, made with graham crackers, honey, butter, and dry roasted peanuts


Michelle’s website:

Find Michelle’s book:

Find Michelle on social media:

Cookbook Giveaway: Enter for a chance to win Clean Eating for Busy Families: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love. This giveaway is for Canada, the US, and Europe. To enter, post a comment in the comments section at the end of this post and tell me about your favorite wholesome, easy family dinner recipe (your go-to when you want a quick win!), or tell me why you want to win the book. Giveaway ends on May 22, 2019. 

May 09 2019
42 mins

Rank #6: 51: Foods That Confuse with Mary Purdy, MS, RDN

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Do you ever walk through the grocery store scratching your head and wondering what to put in your shopping cart? Do you pass by foods like coconut oil, soy, dark chocolate, coffee and other caffeinated beverages, and kombucha … and just keep walking?

Are foods like coconut oil, soy, and coffee good for you and your family or bad? Or could they be both? Do these foods confuse you? To set the record straight on foods that confuse is Mary Purdy, MS, RDN, an Integrative Registered Dietitian with Arivale. 

{The information presented on today’s show is that of Mary Purdy and may not necessarily reflect the beliefs and policies of Arivale.}

Mary is a health coach who provides nutrition and lifestyle counseling to clients using personalized genetic data, functional labs, and a food-as-medicine approach. She's also the co-host of the informative and hilarious podcast, Mary's Nutrition Show, and author of Serving the Broccoli Gods.

Show Highlights:

  • Mary’s background as an NYC theater actress who moved to Seattle to become a dietitian
  • Why Mary now focuses on coaching and clinical education to promote health and wellness
  • Mary’s book, Serving the Broccoli Gods, which allowed her to be vulnerable in celebrating flaws and sharing stories
  • Mary’s podcast (with her husband) allows her to dive deep into a variety of topics that people have questions about–with humor, fun, and engagement
  • Why people are so confused about nutrition
  • Foods that are confusing and controversial
  • Coconut oil: It’s health impact depends on the individual, the amount, and the type of coconut oil. It’s high in saturated fat and in excessive amounts, it may increase levels of cholesterol, inflammation, and weight gain. It’s delicious, so use it in small amounts. Go for the less refined varieties, like virgin coconut oil. Use it when roasting things like sweet potatoes. A little bit can go a long way.
  • Why you don’t need to buy low-fat canned coconut milk. Just add water.
  • Soy: Is it friend or foe? There are protective properties in soy like isoflavones. It also provides healthy fats, protein, and fiber. Tofu, edamame, tempeh, and soy milk are whole soy products, but beware of extra added ingredients like sugar.
  • Caffeine: Know how it affects YOU. For some people, it can increase blood pressure, insomnia, and anxiety, but for others, it decreases headaches and boosts athletic performance, mood, and outlook. Don’t depend on caffeine to survive the day
  • Kids are nervous enough already and many are sleep deprived, so be on the lookout for kids who consume caffeine. Mary recommends against it.
  • Chocolate: It has beneficial compounds like flavanols, minerals, and even fiber! Go for the least processed forms and the highest percentage of cacao. Experiment with different flavor combos.
  • Kombucha: This is a fermented tea beverage with a very small amount of sugar, bacteria, and yeast. It’s beneficial because of the good bacteria, but it can be expensive. Check out Mary’s homemade “Fauxbucha.”
  • Visit Mary’s website for her free: Mary’s Quick Start Nutrition Guide
  • Mary’s favorite quick family dinner: quick and flavorful soft tacos with refried beans, salsa, avocado, and shredded cabbage


Book Giveaway: 

We're giving away a copy of Mary's personal memoir, Serving the Broccoli Gods: True Tales and Tips from a Nutritionist on a Quest. Get ready to laugh along with Mary as you read, Serving the Broccoli Gods. This book is packed with nutritional tips wrapped around the lighthearted and humorous tale of Purdy’s journey of transitioning from a gritty New York City actor to a registered dietitian. It takes the dull edge off of nutritional education in favor of a creative and uproarious perspective that will have readers laughing and learning simultaneously.

Mary's website:





Get Mary's Quick Start Nutrition Guide. Click here!

Recipes discussed on the show:

Link to Ellie Krieger's dark chocolate tofu mousse:

Link to Liz's Chocolate Pumpkin Whoopie Pies:

Mary's Fauxbucha recipe (Mary's alternative to kombucha): 

Apr 11 2019
43 mins

Rank #7: 15: Hot Food Trends with Janet Helm, MS, RDN

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A few weeks ago, I traveled to Chicago for the Food & Nutrition Conference and Expo, fondly known as FNCE. In addition to attending scientific sessions and hearing from thought leaders like CNN's Sanjay Gupta, Kimbal Musk, co-founder of  The Kitchen, and Dayle Hayes, MS, RDN from School Meals that Rock, I wandered through the Expo hall tracking innovative new food products and exciting nutrition trends. On this week's show, trends tracker and fellow dietitian, Janet Helm, MS, RDN joins me to dish about her favorite food finds, my top picks, and mouthwatering innovations making their way to a supermarket near you.

Janet's blog is called Nutrition Unplugged, and she's my go-to resource for food trend news. I always love hearing about her insights at FNCE, which is why I invited her to chat with me on today's show. Overall, these were the biggest themes we noticed at the show:

> What's Old is New Again: New food trends are fun to track, but sometimes those tried-and-true favorites make a comeback. Cottage cheese anyone? > The Power of Probiotics: With so much buzz about the health benefits of good bacteria, it was no surprise probiotic foods were everywhere. > Plant-based Milks: From almond and peanut milks to milks made with pea protein, non-dairy milks were a big hit at the Expo. > Plant-based Diets: Beans and lentils are having a moment! > Allergy-free Foods: Gluten-free was all the rage for the past few years, and now we're seeing lots of products free from the top 8 allergens.

Show Highlights:

  • Janet shares her personal history and what she finds so interesting about food trends.
  • Plant-based foods are the trend! Learn ways to eat less meat without giving up your favorite flavors.
  • Everyone is nuts about nuts, even with the rise of allergies.
  • Why natural food producers are now coming to FNCE.
  • Our favorite healthy convenience foods and snacks.
  • The pros and cons of home food delivery services.
  • Probiotics are everywhere. Healthy guts rejoice!
  • Bigger companies and mainstream food producers are responding to consumer demand for clean labels.
  • Smaller brands are turning to Amazon to get their products to the world.
  • Old-school foods are getting a new look and feel.
  • Sorghum is on the rise, and quinoa is here to stay.
  • Focus on the farmers, the inspired Ocean Spray cranberry bog, and technology that allows food to tell its story.

Ways to Connect with Janet Online

Janet Helm on Twitter:

Janet Helm on Facebook:

Resources discussed: 

Academy of Nutrition and Dietetics:


Kimbal Musk:

The Kitchen Community:

Muuna Cottage Cheese:

Campbell's Well Yes! Soups:

Farmhouse Culture:

Lifeway Kefir Cups:

Nancy's Kefir:

GoodBelly Probiotics:

Bolthouse Farms plant-based milks:



Cali'flour FOODS:


NOW Foods Q Cups:

Biena Chickpea Snacks:

P-nuff Crunch:



Bizzy Bee:

Daily Harvest:

Rachel Paul’s Healthy Bars:

V8 Green Juice:

Wasa Crackers:

Quaker Oats:

Nov 15 2017
44 mins

Rank #8: 17: Cooking on a Budget with Leanne Brown

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If you're hungry for ways to stretch your food dollars at the supermarket, you're in luck. On today's podcast, you'll be eating well on just $4.00 a day. Why $4.00? That's the amount provided by SNAP, the USDA's food stamps program and the inspiration behind Good And Cheap, written by Leanne Brown. From large families and seniors to college students, people across the country face food insecurity every day. Whether you want to save pennies on your weekly grocery bill or cut your food budget in a big way, my guest, Leanne Brown, makes saving money at the grocery store doable, delicious, and nutritious.

Leanne is a big proponent of cooking from scratch using real, wholesome, unprocessed foods. She says eating on a budget doesn't mean you have to live on ramen noodles. The recipes in her book are inventive, creative, and mostly plant based, because meat is expensive. Good and Cheap is available for purchase, or you can head to Leanne's website and download a copy (English or Spanish) for free. And if you do purchase a copy, a second copy will be donated to someone in need.

Read on for Leanne's recipes for Brussels Sprouts Hash and Eggs and Cauliflower Cheese ... and to enter to win a copy of Good and Cheap. 

I'm giving away a copy of Good and Cheap: Eat Well on $4/Day by Leanne Brown (Workman, 2015)

To enter to win a copy, leave a comment at the end of this post telling me about your family’s favorite budget meal and/or your best tip for saving money at the supermarket. Or tell me why you’d love to win this book. (U.S. entries only, please). Giveaway ends December 27th at noon Eastern, and I’ll pick the winner at random. 

Show Highlights:

  • The whole story behind why Leanne decided to write Good and Cheap.
  • The Good and Cheap Kickstarter story.
  • How Leanne blends quality food with a strict food budget.
  • Eat less meat, increase your vegetable consumption, and buy eggs.
  • How you can repurpose wilted vegetables in recipes like crustless quiche.
  • Ideas for using up leftover fish, including fish tacos or a seafood omelet.
  • Leanne's recipe for Brussels Sprouts Hash and Eggs.
  • Saving money by meal planning, getting organized, freezer cooking, and cooking from scratch.
  • Download my 7-Day Meal Planner for FREE!
  • Take advantage of oatmeal. It’s only as boring as your imagination.
  • Leann's recipe for Cauliflower Cheese.
  • My recipe for Corny Salmon Cakes.
  • Leanne's favorite recipe in the book: Chana Masala.
  • Leanne’s favorite cookbook that changed her life.


Get Your Copy of Good And Cheap:

7-Day Meal Planner: Tips For Saving at the Supermarket: 


Twitter: @leelb

Instagram: @leanneebrown Leanne's Website

Dec 13 2017
47 mins

Rank #9: 45: Food Trends 2019 with Dr. Joan Salge Blake, EdD, RDN

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What are the hottest diet and food trends for 2019? From the keto diet and non-dairy milk alternatives to dinners cooked campfire style in foil packets, today's guest puts this year's food trends into perspective. Joining me is Dr. Joan Salge Blake, long-time friend, colleague, author of Nutrition & You, and Clinical Associate Professor at Boston University.

Here are the top trends you'll hear about on the show: the keto diet, the push to lower added sugar in everyday food products, non-dairy milk, foods cooked in foil,  and plant-based eating. 

Show Highlights:

  • A new foil-packet dinner recipe for Cod, Carrot, & Green Beans, which can be used with any seafood. It’s seasoned with green onions and teriyaki sauce and topped with a fresh avocado sauce.
  • Check out my blog, with a dozen new foil pack dinner recipes.
  • What’s coming up on the podcast in 2019? A listener survey to get specific feedback and show ideas and my soon-to-be-announced “March into Good Nutrition” campaign featuring short videos to answer your questions and solve listener cooking and nutrition challenges.
  • Joan’s Italian background and how her love of good food led her to become a dietitian and help others to eat better.
  • Joan’s work as a professor at Boston University, nutrition textbook author, and her work in media (she’s logged over 1,500 interviews).
  • Food trends in 2019:
    • The Keto Diet: Very low in carbohydrates, moderate in protein, and very high in fat
      • The evidence shows that the Keto Diet is helpful for children with epilepsy, but more research is needed on its role in weight loss 
      • The Keto Diet is a far cry from the healthiest diet of all. What's the most popular diet style out there? The Mediterranean diet!  
      • The bottom line on the Keto Diet: “Try it if you want to, because it may or may not work for you.”
    • Lower sugar content:
      • Upcoming new labeling requirements on the Nutrition Facts Panel will begin in January 2020, and the goal is to make it easier to identify sugar content in foods
      • Why you can’t just “cut out” all sugar in products and foods
      • Liz's recipe for Banana Chocolate Chip Muffins
    • Non-dairy milk alternatives, which provide different ways to drink, cook, and bake
      • Look out for added sugar in milk alternatives
      • Regular milk is packed with protein, potassium, vitamin D, and calcium, and the alternatives don’t always measure up nutritionally
    • Foil-pack dinners are easy, no muss, no fuss ways to prepare healthy meals:
      • The food inside steams and stays moist
      • No mess, no fuss, and no dishes to clean up
      • This method reduces food waste by using up leftover vegetables
    • Plant-based eating, which is a trend that’s being repeated and finally understood
    • Fermented foods, which are being promoted as champions of gut health
  • Joan’s podcast, Spot On, launching at the end of January. It focuses on health and wellness for college students and will be full of trendy and useful nutrition information.
  • Joan’s family favorite recipe: homemade pizza.
  • Joan’s advice: “Make sure you get food and nutrition advice from credible and trained nutritionists and dietitians.”


Find Joan Salge Blake on Instagram and Twitter

Find Joan’s podcast, Spot On, on Facebook

Find Joan’s blog: Nutrition & You

Jan 16 2019
41 mins

Rank #10: 46: My New England Kitchen with Chef Matt Jennings

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He's a chef, a dad, a cookbook author, and he's married to a pastry chef; so how did Chef Matt Jennings go from working 17 hour days in one of Boston's hottest restaurants to losing 200 pounds and keeping it off? Tune in to the podcast and find out! 

On today's show, my interview with Matt explores his incredible journey from fat to fit, his stunning breakout cookbook, Homegrown: Cooking From My New England Roots, Matt's favorite ways to add flavor to nourishing meals, how to create a killer cheese plate, Matt's newest tattoo, and two recipes: a lamb meatball recipe with yogurt sauce that's to die for and a recipe for little gem salad with cheddar vinaigrette and pistachio granola. By the way, Matt's granola is THE BEST homemade granola I've ever made.

What you’ll hear in this episode:

  • Matt’s journey: how he started cooking at age 14, attended culinary school in Vermont, worked in restaurants all over the world, and owned and operated and  two of his own restaurants.
  • Matt’s two sons, ages 9 and 5, who are growing up as “restaurant brats” and just beginning to dabble in the world of cooking.
  • How Matt shifted priorities from his 17-hour days at the restaurant and recommitted to living a healthier life. He lost 200 pounds and has kept it off with exercise and a healthy diet.
  • Matt’s gastric sleeve surgery and his new-found addiction to the gym.
  • Matt’s ideal healthy lunch: greens cooked with olive oil, a protein like grilled chicken or steamed fish, and some cooked grains on the side (barley, quinoa, or wheat berries).
  • The key to flavor: sauces and spices (keep them on hand and experiment).
  • Matt’s 30 day no-refined-sugar challenge ... all while being married to a pastry chef.
  • How Matt and his wife met when she was the baker and catering manager at a restaurant in Cambridge, MA and he was the cheese buyer.
  • Matt explains how being a chef in New England defined his life and how it drove him to write Homegrown.
  • The influence of Nantucket and seafood on Matt early culinary life.
  • Some of Matt’s favorite recipes from Homegrown: his mother’s chowder, his chowder, meatloaf, and lime marinated grilled chicken.
  • Matt’s little gem salad with cheddar vinaigrette and pistachio granola.
  • The best granola on the plant (from Homegrown), made with old-fashioned oats, pistachios, pumpkin seeds, maple syrup, olive oil, salt, cinnamon, and cardamom.
  • Matt’s lamb meatballs made with ground lamb, egg, bread crumbs, shallots, salt, cumin, black pepper, and harissa, along with the yogurt sauce of garlic, mint, and dill.
  • How Matt encourages his kids to be adventurous eaters.
  • What’s next for Matt as a consultant: Growing Full Heart Hospitality, which is a full-service food, beverage, and hospitality consultancy.
  • Matt’s rules for the perfect cheese plate: Buy from the right place, store the cheese properly, and serve at room temperature with the right condiments.
  • Why Matt’s tattoos are a collection of stories.


We're giving away a copy of Homegrown: Cooking From My New England Roots. (U.S. only, please.) To enter, post a comment at the end of this post telling me why you want to win the book and/or your favorite New England food memory or meal. My favorite memory is trying clam cakes for the very first time at Narraganset Beach in Rhode Island! And if you've gone through your own weight loss journey, please tell us about it. Giveaway ends February 13th, 2019.




Matt’s website:  or 

Jan 30 2019
49 mins

Rank #11: 18: Family Feeding Styles with Jill Castle, MS, RDN

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On average, parents serve up an estimated 28,000 meals and snacks during their child’s lifetime. That's one BIG reason it's important to get this whole feeding thing right! My podcast guest this week is Jill Castle, MS, RDN an expert on feeding styles and child nutrition. While she says good nutrition is a key component to raising healthy kids, Jill believes the "how to" of mealtime is just as critical. Tune in to find out why the Authoritative style of family feeding is the gold standard.

Jill is the host of The Nourished Child, which you can find on iTunes and other popular podcast sites. She is the author of Eat Like a Champion and co-author of Fearless Feeding. Her four children are now teens and young adults, and like me (and many of your, I'm sure), she has faced plenty of mealtime challenges. Her own experiences fueled Jill's passion to teach parents about the do's and don'ts of feeding kids.

Tune in to hear about the four most common styles of feeding--Authoritarian, Permissive, Neglectful, Authoritative--identify your style, and discover best practices for feeding families. Are you a clean-your-plate parent? Is your kitchen open 24/7? Or do you practice a "love with limits" style? You won't want to miss this show because some styles can actual sabotage a child's health over time.  

More in this episode: 

  • Jill's go-to family recipes -- homemade meatballs and spaghetti sauce; beef in a Crockpot; grilled meats.
  • The importance of your family feeding style and why parents would be better served if they learned this skill before they had kids!
  • Everything you need to know about the four feeding styles.
  • Authoritarian feeding is the “old school” style where kids are told to clean their plates.
  • The common pitfalls of the Permissive style where the kitchen is open 24/7 and kids can eat whatever they want and whenever they want.
  • A Neglectful feeding style can lead to insecurity and overeating.
  • Why an Authoritative style is the gold standard feeding style. Jill calls it "Love with Limits."
  • Think about the child you have in front of you and make decisions based on their temperament.
  • Balanced eating is always the key.
  • Jill’s favorite cookbooks and celebrity chefs.

Links and Resources 

Jill's blog post: What's your feeding style?

What's Your Feeding Style? Click here for the free printable: 


The Nourished Child Blog:



Books: Fearless Feeding and Eat Like a Champion both on Amazon

Several other ebooks on Jill's website here:

Jill's TED Talk:




Dec 27 2017
39 mins

Rank #12: 24: School Lunchbox Reimagined with Holley Grainger, MS, RDN

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We spend a lot of time talking about breakfast (AKA the most important meal of the day) and dinner, but lunch often seems to fall by the wayside. If you have school-age children, you know how challenging it can be to prepare and pack lunches over and over and over again. So here to the rescue with healthy, creative, and kid-friendly lunchbox ideas is dietitian, mom, and lifestyle expert Holley Grainger, MS, RDN. Whether you're packing lunches in a basic brown bag or a cool and colorful Bento Box, this is the show for you.

Holley Grainger is a nationally recognized nutrition and lifestyle expert who brings healthy fun to every part of your life with Cleverful Living. She's the mom of two girls, Ellie and Frances, and has been packing healthy little lunchboxes for over six years. From building a better sandwich to adding more nutrition and variety to packed school lunches, Holley serves up practical tips and plentiful inspiration to get you started. Lunchboxes never go away, so find out how to tame the lunchbox monster before it overwhelms you.

Packed school lunches are a simple way to introduce new foods to young kids and expose them to a healthy world filled with fruits and vegetables. And of course, if you're nibbling as you pack or making a lunch meal for yourself as well, you'll benefit too. 

Show Highlights:

  • Lunch doesn’t get the love it deserves.
  • Kids lunches should include a few key components: vegetable, protein source, whole grain, and fruit.
  • Protein foods like lean turkey, beans, and/or cheese gives your kids the energy they need to get through the day.
  • Dips (hummus, ranch, guacamole) are a great way to get kids excited about eating vegetables.
  • Does the lunchbox itself matter? Holley weighs in.
  • Lunch provides an opportunity to introduce new foods for picky eaters.
  • How to can get your kids involved in meal prep. Hint: Do some lunch prep after dinner when the kitchen is already a mess!
  • Tips to get ahead of the morning rush.
  • Learn how to build a better sandwich.
  • Use your dinner leftovers for lunch the next day.
  • Instagram and Pinterest are great resources for finding lunchbox ideas. On Instagram, search for Holley's hashtag, #HealthyLittleLunchbox
  • Tips for using a Bento Box.
  • Discover Holley’s favorite cookbooks including, Generations of Love and Food by Meme Inge, MS, RDN





To learn more about Holley

Holley’s Freebie


Planet Box

The Empowered Mama Podcast 

Mar 21 2018
39 mins

Rank #13: 25: Eat Your Vegetables with Ana Sortun

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Vegetables are a vibrant and vital part of a healthy diet, but sometimes it's hard to get excited about steamed broccoli and raw carrots. Here to shine a bright light on the beauty of vegetables is chef extraordinaire, Ana Sortun. I recently reconnected with Ana at the Healthy Kitchens Healthy Lives Conference in California where she demonstrated techniques and strategies for cooking colorful, flavorful vegetables in a variety of ways kids love. And on today's podcast, Ana shares those culinary tips with all of you. 

Ana Sortun is a James Beard Award-winning chef, a mom, and a cookbook author, and she's married to the owner of Siena Farms outside Boston, so she knows a thing or two about making vegetables appealing to kids (and adults too). Ana joins me today to dish about her recipe for Cacik, a Turkish yogurt and veggie dip, and to share her best-ever tips for cooking broccoli to perfection, making 'real' caramelized onions (be patient!), and introducing kids to new, and sometimes weird, vegetable varieties. We're also giving away a copy of Ana's newest cookbook, Soframiz, so read on for instructions on how to enter to win. 

You can read the full show notes and enter the giveaway at

Apr 04 2018
40 mins

Rank #14: 21: Mediterranean Diet Pyramid with Sara Baer-Sinnott

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Fad diets come and go, but one style of wholesome eating that's withstood the test of time is the Mediterranean diet. On this week's podcast, I'm celebrating the 25th anniversary of the Mediterranean Diet Pyramid, created by Oldways as a nourishing alternative to the traditional USDA Pyramid. With fruits, vegetables, whole grain and other plant foods as the base and piled high with other wholesome foods like seafood, olive oil, and cheese, my guest Sara Baer-Sinnott, President of Oldways, walks us through the beautiful and delicious nuances of this age-old way of eating.

Thanks to the diverse, mostly plant-based ingredients and the wonderful flavors and health benefits, the Mediterranean diet is a keeper as far as I'm concerned. If you love platefuls of pasta, flatbread pizzas smothered with vegetables, and Greek salads brimming with cucumbers and tomatoes, you're well on your way to loving the Mediterranean diet. From Spain and Italy to Turkey and Israel, Sara and I dish about our favorite recipes, including Kisir (a grain dish made with bulgur), and I share my recent adventure in Portugal where I obtained a magnum of olive oil!  Join us for an adventure in eating, and cheers to another 25 years of the Mediterranean Diet Pyramid.

You can read the full show notes and access the resources at

Feb 07 2018
42 mins

Rank #15: 37: 100 Days of Real Food on a Budget with Lisa Leake

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TUNE IN: Today’s Liz's Healthy Table is all about tips and tricks for eating healthy when you’re on a budget. My guest is Lisa Leake, author of the new book, 100 Days of Real Food on a Budget. Lisa is a mom, founder of 100 Days of Real Food, and she’s here with practical advice for cutting processed foods out of your diet and cooking up tasty recipes without breaking the bank. You'll hear Lisa’s story about her family’s diet makeover ... and her real world secrets for eating well when budgets are tight. Together, we'll share a few recipes from Lisa’s new book including, My Favorite Summer Salad, Zucchini Egg Scramble, and Oatmeal Cookie Energy Bites.

What you’ll hear in this episode:

  • 100 Days of Real Food: The backstory!
  • The subjectivity of the terms, “clean eating” and “real food,” which Lisa defines as foods with five or fewer whole ingredients.
  • Lisa wrote the cookbook, in part, to combat the belief that ...“it’s too expensive to eat a healthy diet!” and she stuck with a budget of $125/weekly for a family of four.
  • Some of Lisa’s top tips for eating real food on a budget:
    • Plan ahead with a menu
    • Don’t toss leftovers, but be creative with them
    • Understand expiration dates
    • Utilize inexpensive foods and staples
    • Identify your “nice to haves” vs. your “need to haves”
  • A few favorites from the cookbook: Portobello Tartine, Chicken Burrito Bowls, and a terrific tomato/mozzarella salad.
  • How she priced out the meals for the new cookbook
  • Lisa’s meal plans available on her website. Prepear.
  • My interview with Super Healthy Kids. We gave them a shoutout on the show.
  • Using affordable eggs as a staple for your family. Don't toss those yolks! The whole egg is nutritious.
  • Lisa’s Oatmeal Cookie Energy Bites: a delicious blend of oats, peanut butter, raisins, maple syrup, and cinnamon.
  • An important tip from Lisa: To manage portions, stop eating when you feel full!
  • Find out where Lisa gets her recipe inspiration. And get my recipe for Parmesan Fish Sticks.
  • Lisa’s biggest aha moment was when she added up meal plan costs and realized the budget could stay around $100/week for a family of four.
  • What’s next for Lisa? Being more proactive about redesigning her online programs and school lunch programs.
  • How YOU can get started: “Don’t be overwhelmed with big changes in cutting processed foods. Start small so you can stick with it like start and don’t give up.


100 Days of Real Food:  /




Cookbook Giveaway: 

Enter for a chance to win a copy of 100 Days of Real Food on a Budget: Simple Tips and Tasty Recipes to help you CUT OUT PROCESSED FOOD Without Breaking the Bank by Lisa Leake. (This giveaway is U.S. only, please.) To enter, post a comment at the end of this post and tell me about YOUR best tip for eating healthy on a budget. Giveaway ends October 10, 2018 at noon EST. Good luck! 

Sep 19 2018
38 mins

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