Veggies & Virtue

We have all been new moms, navigating our ways through. And many of us have probably felt the eyes looking on and unsolicited opinions offered when we simply weren't prepared, needed a hand, or felt completely clueless.
Hopefully, many of us have also had the fellow mom or female in our life who stepped in - to offer the wipes, entertain a child, or share the encouragement. Because as moms, we are ALL learning as we go and growing in the process.
And as we learn how to do better, I hope and pray this is a community that helps pay that information, encouragement, and empathy from experiences shared forward. For that truly is the mission of Veggies & Virtue being about the mealtimes, messes, moments, and ministry of motherhood.
It is also why, in today's episode, I share one of the missions behind my newest free cheat sheet: 72 easy snack ideas for kids this summer! As a new mom, I too have had children demanding a snack in the minutes before a healthy meal was ready. I have found myself with a kid who is hungrier than the snack I packed. I have wondered, "Will this fill them up enough to...."
You fill in the blank with your example, because I know, we all have been there.
That is why, with my Level Up Snack Guide, I walk you through some easy examples of how to think about snacks. Not in a healthy/unhealthy way nor elevating some and demonizing others. Simply put, this is to nourish your children just a little bit better by planning snacks and eating opportunities around time spans and appetite levels.
You can grab the guide here (for free!).
Then, as you use it and find it helpful, please pay it forward and pass it along to a fellow mom. We ALL can appreciate a good mom hack that makes our lives easier!
 

Whether you get any flowers, nice gifts, or little to no acknowledgement at all this Mother's Day, I want you to know - I see you.
 
I see the effort you are putting into feeding your family, stocking the fridge, cutting the grapes, and wiping the sticky hands. I know the spills you endure, the seemingly fruitless attempts you take to offer a new food, and the hopes and dreams you have for your child to not face the same struggles with weight, body image, or eating that maybe you did.
 
I see you.
 
And as hard as the mealtimes, messes, moments, and ministry of motherhood can be, I take this episode to remind you that 1) You are doing a great job, and 2) keep going, friend. The generational chains you are breaking are going to bring a breakthrough!
 
SHOWNOTES:
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Find out more about Mealtimes Made Easy Method here.
Join my email community here.
 

It can be so easy for one challenge to precipitate the next, including in feeding our families. As valid as the initial struggle, worry, or issue is/was, if we aren't careful, it can take our families down a whole path we never intended to journey on.
That's why, in this episode, I share the parallel between being a parent of a picky eater and a situation that came up with my 7-year-old at school. Hopefully, you will see that the courage in a child is actually quite similar to the courage we as parents must come up with to put a stop to the negative trajectory we face in feeding our families and how we can step out and step up to put a stop to the domino effect that is bringing us down.
SHOWNOTES:
Sign up for a FREE 30-min Strategy Session here.
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Get on the waitlist for the next round of Mealtimes Made Easy Method here.

I was so fortunate to get to go on an incredible girl's getaway with my girlfriend, Allison, last weekend. And while we were away in Utah exploring Zion National Park and Bryce National Park, I shared some of the amazing pictures and videos from our girl's trip on Instagram.
With many of you asking for the details from our trip, I thought I would give you a 20-minute recap of why we planned this, where we went, how we got there, what we did while away from our families for five days (and four nights), and the things that I thought were the highlights. This way, for any of your looking to plan your next girl's or couple's getaway, you have my advice on an INCREDIBLE option complete with a drag and drop itinerary to make your own.
I am a sucker for combing through every review on everything I book before a trip. So, seeing how it was my girlfriend's year to plan this trip and she blew me away with all the Best of's in Utah, I wanted to share my personal review to save you some time on future planning. I give this girls getaway five stars (but think it would be an amazing couple's getaway as well!).
 
SHOWNOTES:
Here are some of the local companies near Zion referenced in the episode:
UnderCanvas - Zion National Park
Cliffrose Resort - Zion/Springdale
Amazing Adventures - Jared is the owner and was our guide
I saved my Zion stories to highlights as well over on Instagram @veggiesandvirtue
 

Are you feeling anxious about your kids being home all summer?
Does the idea of their endless snacking stress you out?
Have you been wanting to offer easy, healthy snacks all school year long but always find yourself in the same rut with a rushed routine?
If so, today's episode is for you!
We are talking about 5 ways you can repurpose the common tray to make impressive and satisfying kids snacks feel truly effortless.
SHOWNOTES:
Looking for easy yet healthy snacks for your kids? Get your FREE Level Up Snack Guide here.
Missed your Lunch Packing Printable over the school year? Download it for free here.
Need help setting your home up for success this summer? Let me help! Book a free 30-min strategy session here.

Are you looking at summer and hoping that a different routine will help your child try new food?
The slowed pace of non-school nights and grilling outside as a family can offer a lot of expansion in a child’s diet. So let’s find out how to include a seasonal vegetable, like asparagus, as an opportunity to include new foods on our family’s meal plan and introduce our child to new seasonal vegetables.
In this episode, we talk through:
How to pick asparagus out at the store
My favorite ways to prepare asparagus for an EASY family meal
Descriptive language to use (to replace, "ewww....that's gross!")
For more of the links shared in today's episode, see the links below!
Find items mentioned on my Amazon storefront here. Check out the book referenced in today's episode, 101 Descriptive Words for Food Explorers.
Score community-only discounts from some of my favorite small businesses here.
Sign up to work with me 1:1 here.
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Find out more about Mealtimes Made Easy Method here.
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After starting my business online and primarily on Instagram six years ago, I felt led to share what the Lord has been teaching me lately through the growing pains of self-employment, entrepreneurship as a Christian, and juggling the demands of motherhood.
Based on a sermon, shared with me by Cason of the Her Pursuit Podcast, that is titled, Don’t Stop of 6, I hope this episode will encourage you to keep going, keep praying, keep trusting, keep marching, friend. There is so much God has and IS preparing us for, so let's march it out together starting with this episode.
SHOWNOTES:
Score 36% off with my birthday sale! Shop here. Use code BIRTHDAY at checkout!
Need to find your way forward? Book a free 30-minute strategy session with me here.
 

We all have them - you know, the meals that our husbands and us love that our kids refuse to even touch, taste, or tolerate. It can steal our joy right out of eating it, especially on the busy weeknights when dinnertime is a train moving in two different directions.
That's why, in this episode, I share a real-life menu and mom-night from my home and family to you and yours.
I walk you through how I applied these 4 steps to overcome picky eating with my three kids and a menu that has long been their least favorite. And, I shared how these same 4 steps can be used with each and any meal idea you drag and drop an easy weeknight dinner idea into!
It simply takes perspective for how all the puzzle pieces fit together + practice, practice, practice.
 
SHOWNOTES:
To learn more about Mealtimes Made Easy Method, read more here.
Curious about joining the June enrollment of the Mealtimes Made Easy Method? Get on the waitlist here.
Need one on one help to overcome feeding challenges in your family? Schedule a free 30-min call with Ashley here.

We all want our kids to eat more fruits and vegetables. And yet, how confident are you to walk into the store, pick the given produce, and bring it home to prepare it so your kids can actually reach for it as easily as they do that crinkly bag of crackers?
Exactly. Majority of us are guilty of that.
We are motivated and yet, we are too often intimidated.
That's why, in these fruit and vegetable of the month episodes, I hope you find yourself moving through many of the simple barriers to offering more fruits and vegetables to your family. With this, I know you will begin feeling more confident as the parent in how you feed your kids and more encouraged with what your kids are actually eating!
SHOWNOTES:
Ask me a question on my pineapple-related posts over here!
Sign up to work with me 1:1 here.
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Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Easter may have passed, but I know a lot of homes are still trying to put up the plastic eggs, Easter baskets, and figure out where to keep all that Easter candy!
As parents, we can feel that it makes sense to hide the candy and put it totally out of reach - for our kids sake and own temptation towards the pastel-colored candies. However, in this episode, we review 3 ways to set boundaries with leftover Easter Candy that promote a healthy relationship with all foods - Easter candy included.
In this episode, we will talk about:
Where to keep leftover Easter candy
Boundaries around when leftover candy is offered
How to promote neutrality in what foods you offer to foster a healthy feeding environment
SHOWNOTES:
Sign up for a free 30-minute 1:1 session here.
Listen to episodes from the Halloween series on candy here, here, here, and here.
Ask me a question here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.
 

Do you feel like you quickly fall in a rut with what meals or snacks to make your family?
I get it! As a busy, Christian mom with three kids myself, I don't always (or often!) have the mental energy or physical capacity to come up with new, nutritious ideas day after day.
That's why, in this episode, we take 20-minutes to power through a meal planning exercise that will transform the way you look at your day, week, and month.
We talk about:
How to identify the time blocks you have for making healthy breakfasts, lunches, dinners, and snacks actually happen as a busy family
How to come up with your "Core Four" family-friendly meal ideas each week
How to add variety without added overwhelm
How to use those time blocks to adjust your menu ideas so you feel like your meal plan supports you (rather than it making you feel even more stretched thin!)
SHOWNOTES:
Score 36% off using code "BIRTHDAY" on Combination Cards in April. Shop here.
For more meal planning episodes, check out those from March, February, and January.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
 

Are you looking for a fun way to switch up the menu this week? Then, look no further than this episode.
Because while we have been talking all about eggs this week, in this episode, we go over:
How to do a Muffin Tin Meal Easter-style, using egg cartons and plastic eggs
Supplies you need
Foods that work well for easy, healthy kids lunch or snack options
Friendly reminders to be cautious about choking hazards
Leaving one egg empty, for fellow Christian families who want to incorporate their faith into this fun and festive lunch idea
SHOWNOTES:
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Are you overwhelmed with the number of options there are with eggs these days? For a single ingredient food, there are so many marketing terms added to cartons of eggs that easily confuse any consumer.
That's why, on this episode, we talk about:
What kinds of eggs should you buy?
The nutritional impact of a hen's living environment and diet on eggs
The pros and cons among conventionally raised, free-range, and pasture-raised eggs
How to align your values with your food budget to get the most bang for your buck
SHOWNOTES:
Sign up to work with me 1:1 here.
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Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Are kids ever allowed to just "not like" something?
This is a question that commonly comes up, and while it could be an episode all on its own (and maybe soon will be one!), for the purposes of today's episode, we are talking all about:
Should your child learn to like eggs?
Unless your family fits one of the first three criteria I share on the episode for why it makes sense to avoid eggs, then yes - eggs can be a nutritious option that is versatile, economical, and easily available for many families.
But how do we see eggs as an egg-cellent egg-xample for the feeding environment we as parents want to foster at large? There are so many ways to crack open this question.
Well, today we will take a step back to evaluate:
Does your child love eggs? Or are they still learning to like them?
How to approach non-preferred foods, like eggs, as well as add variety and overall acceptance as one learns to like eggs
What kind of options you have for exposing your kids to new foods, like eggs, even if they won't eat them yet
SHOWNOTES:
Concerned about possible food allergies to eggs? Access more information here.
Need to create a Love it, Like it, Learning List of your own? Download the free template here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here. 
Find out more about Mealtimes Made Easy Method here.
 

I know, it seems crazy right?!
I still don't quite understand why exactly this episode about how to make the perfect hard-boiled egg has taken off exponentially more than any other episode in the 1+ year history of the Veggies & Virtue podcast. But it has!
So, in the spirit of Easter this coming weekend, I wanted to put it back at your fingertips. Plus, since I know a lot of us are going to be boiling eggs to dye with our families, it seemed like an appropriate time to talk about eggs, the nutrition we can get from them, and all the applications for learning to like everyday staples (like eggs).
To start, here's what you need to do:
Tune in to today's episode for more on what to expect this week.
If you didn't hear my favorite way to boil eggs the first time, go give it a listen here.
If you know and love this method as much as I do, use this link to share the episode with a family member or friend. I *promise* they will thank you for sparing them the annoyance of an egg that is a pain in the butt to peel.
Follow the Veggies & Virtue podcast so that you get bonus episodes each day in your podcast library. All you need to do is tap the top right corner of your podcast player and select "follow show" or "subscribe."
Last, if we aren't already friends on Instagram, let's change that. Follow me @veggiesandvirtue as I share visuals for each episode this week. Or, share a screenshot of you tuning into the show and tag @veggiesandvirtue.
Have an egg-cellent day, and I will see you back here tomorrow!

Are you a March Madness fan?
Whether you come from a fellow sports-loving household like ours or have no idea what I am referencing, you are going to get a fun, new idea out of today's episode.
In it, I share with you:
What our family's March Madness Bracket Challenge looked like (circa March 2020)
How you can create your own bracket challenge to introduce new foods, add variety, and incorporate more nutrition into your family's favorites
Some of the steps and key takeaways to trying new foods with your family (picky eaters included!)
SHOWNOTES:
Want to approach eating a new food more like my analogy with swimming? Listen to the episode here.
Looking for the kid-friendly smoothie blog post I did after this challenge? You can find it here.
Want to order The Smoothie Project Cookbook we used for our challenge? You can find it here.
Not yet on my weekly newsletter? Get community-only insights, updates, discounts, and more here.
Need a dietitian to coach you and your family in the arena of feeding? Reach out to work with me here.

With this listener submitted question, we discuss how to eliminate mental and physical clutter around meals as busy moms. Many of us were raised to store everything in a recipe box, but now, with electronic, app-based, and an ongoing appreciation for hardcopy cookbooks, it can be hard to organize healthy meal ideas for our family.
That's why, in this episode, we discuss:
Three ways to organize recipe ideas on daily, weekly, monthly, and annual meal plan ideas for busy families
The pros and cons of each approach
How to know if a method is working to help you be more consistent with healthy habits in all seasons of life
 
SHOWNOTES:
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Sign up to work with me 1:1 here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Does your child need to eat more vegetables? If they are like most typical kids, of course they do!
And while we may know this to be true, I know that many parents are triggered by their child's tantrums - including those that happen at or around the table. So, instead of feeling scared about their food refusal or unsure how to handle it when you do expose a food and your child throws a fit about it, let's approach this common veggie of the month with a totally different vibe.
In this episode, we will discuss:
How to help your child eat more vegetables, including one's like carrots
Where to get started to minimize child tantrums and parental triggers
How to help your child learn to like new foods with a patient approach to cultivating internal motivation to eat and enjoy real foods, like vegetables
SHOWNOTES:
Get easy to try food play ideas with this free printable.
Wondering when carrots are safe for kids? Check out this resource to minimize choking risk with raw carrots.
Sign up to work with me 1:1 here.
Ask me a question here.
Register for Mealtimes Made Easy Method here.
Join my email community here.

Do you find yourself wanting to improve your family's diet and expand on the healthy choices you are making, but as a busy mom, you just don't feel like you have the capacity to do the things you need to do?
Well, I get it.
As a Christian mom of three juggling many of the same demands you are, I know how we can both want and value something and yet question why we aren't actually making the changes required to see the positive changes towards achieving it.
That's why, in this seasonal shift episode for spring, I highlight:
What I learned through our bathroom remodel and how it relates to feeding our families
What you need to do to get in a posture of expectation to healthy lifestyle changes
How to prevent from prematurely pivoting on a plan
What I found kept me accountable to see the healthy changes through
Encouragement to identify the season you are in and use it for good growth that adds up overtime
 
SHOWNOTES:
Curious about the hair care plan and products I used? Visit her post about it here.
Have a question? Ask me here.
Need one on one support? Sign up for a personal session here.
Looking for a plan to make feeding your family feel easier? Learn more about Mealtimes Made Easy Method here.
Want to stay in touch? Join my email community here.

Looking for Easter basket ideas for kids that aren't candy?
Nothing against a cadbury egg or jelly beans here, but as a Christian, mom, and dietitian, I know that I am often looking for more fun and festive ideas to add to my kids Easter baskets than candy alone.
That's why, in this episode, I share with you easy and healthy Easter basket ideas for kids. These are tried and true Easter basket ideas that I have rotated through over the years with my own three kids. None of these are necessary, of course, but any one of the items mentioned may be a fun additional to your family's Easter celebration.
 
SHOWNOTES:
My 50 Favorite Non-Candy Easter Basket Ideas
Candy-Free Easter Egg Filler Ideas
My Amazon Shop: Easter Baskets
Find items mentioned on my Amazon storefront here.
Score community-only discounts from some of my favorite small businesses here.
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Whether you find yourself going into spring break or just asking a question that I first covered this time last year, today's episode is going to help you know how to raise a healthy eater amidst eating out at restaurants as well as when routines are "off" during seasons like spring break.
You will walk away knowing both my advice and experiences as a dietitian mom of three, so that you can rest assured that time away travelling doesn't have to ruin your child's diet. Instead, tune in as we cover tips for how to feed your family easier and healthier, even when at a restaurant or on a vacation.
 
SHOWNOTES:
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Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.

As parents, we can worry when our kids don't eat a lot of vegetables.
Between the vitamins, minerals, fiber, and antioxidants, we feel that our kids aren't getting what they need if not from that food group.
Thankfully, there are things we as parents can do to raise healthier eaters. And no, I don't mean bribe, force, or coerce our kids to eat more veggies!
Instead, as parents we ought to rest assured that fruit offers a lot of the same nutrients vegetables do. So, keep expanding on the variety of fruits your child eats and enjoys, while they learn to like a wider range of vegetables - including with this fruit of the month!
For March, we are talking about all things mango. Mangoes are a particular favorite with my three kids and have endless ways to be enjoyed. Tune in to learn how to pick out, cut up, and offer mango to your kids as an easy and healthy snack or side item.
 
SHOWNOTES:
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.
 
 

As New Years resolutions fade and the busyness of springtime is in full swing, we need to be intentional about how we get family meals on the table each night.
That's why, in this episode, we breakdown the objective definition of "easy" when it comes to easy family dinner ideas. Because whether you are a busy mom with several kids in extra-curriculars or you are a postpartum mom with an infant on your hip and toddler at your ankles, we all need easy dinner ideas!
In this episode, I walk you through:
The act of time-blocking when meal planning
Assigning a number to what your capacity is to pull off healthy dinner ideas
How to work backwards from time to idea (instead of the more common opposite approach)
Why you need to give yourself permission for "off" nights that don't require a lot of energy
Utilizing your seasonal meal plan amidst any month's schedule or demands
 
SHOWNOTES:
If you would like access to my one-week of quick & easy dinner ideas, click here.
Need some one-on-one support? Sign up to work with me here.
Have a quick question? Leave me a voice message to be answered on the podcast here.
Searching for a feeding framework that works? Find out more about Mealtimes Made Easy Method here.
 

A friend and fellow mom of three recently told me about a takeaway that she had as a major aha from the book, Memory Making Moms. And although I still haven't read the book myself, I appreciate that this was an easy trick I could quickly and easily implement in attempts to be more intentional with my time as a busy mom.
And because some of the non-feeding stuff of motherhood seems to really resonate with you, like the Valentine's love notes featured in episode 100, I wanted to take a minute to stop and share this idea with you...as I am so thankful my girlfriend did with me!
SHOWNOTES:
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Do you ever feel like your kid just doddles or is distracted at the table? Or, in attempts to get some added one on one time with you, they take way too long to wrap up a meal? Or, maybe you are tired of telling your child to hurry up and eat and the tone that sets at the table.
There are so many reasons kids can take a long time to eat. Thankfully, there are also a lot of productive strategies parents can implement. That's why, in this episode, we will talk about:
How long is too long for a meal to go on?
Factors that may be contributing to extra-long mealtimes
The verbal and visual cues that do and don't help a child "eat faster"
 
SHOWNOTES:
Does your child barely stay seated long enough to eat? Listen to this past episode here.
Need a visual cue for the table, like a sand timer? You can check out some of my favorites here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.