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Andrea Mathis, M.A., RDN, LD

Andrea is an Alabama-based registered dietitian nutritionist and owner of the healthy food blogs, Beautiful Eats & Things, and Little Eats & Things and author of The Complete Book of Smoothies. Andrea has worked in several healthcare settings including clinical, public health and long-term care. Andrea believes in achieving optimal health by incorporating healthier eating habits into your lifestyle and making healthy eating fun! When she’s not running after her two boys, she enjoys creating content to encourage self-love and promote body positivity.

This grilled garlic-shrimp pasta with asparagus is a great way to have a fancy dinner on the table in minutes, and it's perfect for any night of the week.
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Apple Pie Energy Balls
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These no-bake Apple Pie Energy Balls come together easily and will give your body the energy it needs to power through the afternoon.
This high-protein chicken casserole clocks in right around 400 calories to help you end your day feeling satisfied—not starved or overly full.
Feeling stressed after a busy day? Unwind with a bowl of this comforting soup, which contains ingredients—like red bell peppers and peanuts—that can help combat inflammation caused by too much stress.
Tart Cherry Nice Cream
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This easy vegan tart cherry nice cream—made from only a few simple ingredients—is guaranteed to satisfy your sweet tooth and also deliver a boost of melatonin that may help you get a more restful night's sleep.
This blend of fresh corn, lima beans, okra and tomatoes takes me back to my childhood.
This Southern succotash is packed with flavor and fresh ingredients, including okra, tomatoes, corn and bacon—so much goodness in one bite! If you can't find fresh okra, feel free to use thawed frozen okra.
From a yogurt parfait to popcorn trail mix, these snacks have at least 5 grams of fiber per serving.
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This easy tomato salad recipe gets a satisfying upgrade from chickpeas, which deliver both protein and fiber. The chickpeas quickly turn this simple side into a healthy lunch or dinner, perfect any time of the year. This delicious salad takes just 10 minutes to make and while you could eat it right away, it tastes even better the longer it sits, so plan to leave at least an hour of marinating time before serving.
Classic tomato-balsamic salad gets an upgrade with the addition of satisfying chicken and crunchy bell peppers. This fresh salad is full of flavor—and veggies—and makes for a satisfying lunch or dinner. This delicious salad takes just 15 minutes to make and while you could eat it right away, it tastes even better the longer it sits, so plan to leave at least an hour of marinating time before serving.
Chickpea Snack Salad
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Take 5 minutes to toss together a fiber-rich chickpea and tomato salad for a satisfying snack.
Rice Cake Snackwich
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Upgrade your rice cake snack with a schmear of almond butter and some sliced apple.
This easy pasta salad is packed with fresh flavor from tomatoes, basil and balsamic vinegar. It takes just 10 minutes to make and while you could eat it right away, it tastes even better the longer it sits, so plan to leave at least an hour of marinating time before serving. Make a batch to have for lunch this week, serve it alongside a healthy protein source for dinner or bring it to your next potluck.
In this easy tomato salad recipe, we add a healthy kick of protein and fiber in the form of quinoa. This whole grain helps make this veggie-packed salad more satisfying, which makes it the perfect thing to pack up for lunch or serve as a dinner side. This delicious salad takes just 10 minutes to make and while you could eat it right away, it tastes even better the longer it sits, so plan to leave at least an hour of marinating time before serving.
Basic Tomato & Balsamic Salad
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It doesn't take much to create a delicious tomato salad. Here we pair juicy grape tomatoes with sliced onion, fresh basil and balsamic vinegar for a flavorful side dish. Once you've mastered this basic tomato salad recipe, you can try adding in extra ingredients to amp up the flavor even more. Think olives, feta cheese, beans or other herbs. While you can certainly eat this tasty salad right away, the flavor gets even more delicious if you let this it sit in the fridge overnight.
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This Greek-inspired tomato salad is packed with fresh veggies and flavor boosting ingredients, like balsamic vinegar, kalamata olives and crumbled feta cheese. This delicious salad takes just 15 minutes to make and while you could eat it right away, it tastes even better the longer it sits, so plan to leave at least an hour of marinating time before serving.
Juneteenth is a time to reflect, spend time with family and of course enjoy some good food! To celebrate the holiday, make this delicious menu with citrusy BBQ chicken, pineapple slaw, tomato and cucumber salad, spicy grilled corn and banana pudding parfaits.
Banana Pudding Parfaits
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These individual banana puddings contain all of those delicious traditional banana pudding flavors in a healthy little parfait package. This recipe is part of our Juneteenth Family Cookout Menu.
This marinated salad is such a healthy way to enjoy those fresh summer veggies and can be easily customized. Try adding in some fresh herbs or feta cheese for a little added flavor. You can also swap in seasoned pepper, which is amped up with additional seasonings, in place of the plain ground pepper for an additional flavor boost. This recipe is part of our Juneteenth Family Cookout Menu.
Spicy Grilled Corn on the Cob
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This grilled corn on the cob is a real summertime treat. It's basted with a spicy butter blend and grilled to perfection in about 20 minutes. This recipe is easily doubled to serve a larger gathering. This recipe is part of our Juneteenth Family Cookout Menu.
Easy Pineapple Coleslaw
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This easy pineapple coleslaw is a fresh take on the traditional coleslaw recipe—it contains those familiar savory flavors plus a touch of sweetness thanks to the pineapple. If you prefer a more tart-tasting slaw, feel free to add an additional tablespoon of lemon juice. This recipe is part of our Juneteenth Family Cookout Menu.
This healthy barbecue chicken recipe is easy to make and is packed with so much flavor, thanks to the sweetness from orange zest and juice. You can make this recipe with whole chicken legs or all drumsticks or thighs. This recipe is part of our Juneteenth Family Cookout Menu.
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Healthy Hot Cacao
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If you're looking for a warm, chocolaty treat that's also nutritious, try this healthy hot chocolate made with cacao powder. It's made from the same cacao beans as cocoa, but without roasting them before grinding. While proponents say skipping the heat processing preserves more nutrients, cacao and cocoa powders offer similar health benefits, including being rich in antioxidants, which may help improve cholesterol and lower blood pressure. They also contain minerals like iron and magnesium, and give you a bit of fiber, which helps to promote a healthy digestive system. Unlike many hot chocolate recipes, which are high in sugar, this flavorful treat is made with only a little bit of agave syrup for sweetness (you can also sub in honey, maple syrup or regular sugar if you don't have agave on hand). In addition to being wholesome and delicious, this recipe is very easy to make—and whips up in less than 5 minutes!
Got 5 minutes and some apple cider? A splash of this seasonal favorite can create a festive drink in a flash with these easy ideas. Think: Apple Pie Mimosa and Bourbon Caramel Apple Cocktail.
Learn more about onion nutrition, types of onions and how they can help keep you healthy.