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Craveworthy, whole-foods snacks that are easy to make and snackable any time of day! I’m partnering with my client American Pecan Council Michelle Dudash, RDN, registered dietitian, chef and author of the upcoming The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health.February is National Snack Food Month, so what better time to talk about how to be more mindful in your munching and make those snacks count for more than calories. Joining us today is registered dietitian and chef Michelle Dudash.

Craveworthy, whole-foods snacks that are easy to make and snackable any time of day! I’m partnering with my client American Pecan Council

Lockdown snacking is in full swing, but there are some simple swaps you can make to clean up your snacks and make them work harder for you – offering essential nutrients to fuel your at-home working or e-learning routine.

1. Chewy Coconut Pecan Granola Bars with Cranberries

These bars are packed with goodness and provide just a touch of sweetness with the dried fruit.Instead of buying snack bars, make your own with pecans – that way you can take control of the ingredients.

Michelle Dudash is happy to be partnering with the American Pecans, The Original Supernut, to show how you can help put some purpose into your snacks – elevating the nutrition without sacrificing the craveable taste and satisfying crunch we want in a snack.

Adding pecans to your snacks can help increase the protein and fiber, which are often missing in typical salty snacks.  Each 1-ounce serving of pecans has 3 grams of protein and fiber, which are important in snacks to help keep you fuller longer. Pecans also offer 12 grams of “good” monounsaturated and only 2 grams saturated. You’ll also get essential minerals, including zinc.

2. Savory Spiced Pecan Energy Bites

These bites are made with pecans, rolled oats, warm spices and a touch of tahini—good sustaining fuel. You can see how versatile pecans are and can enhance any snack break – whether you want something sweet or savory.

In place of chips or pretzels, you can get more for your crunch with pecans. Another great thing about pecans, they’re among the lowest in carbs and highest in fiber compared to other nuts.

3. Pecan Pie Nut Butter

If you’re in the mood for something creamy, this nut butter made by pureed pecans in a food processor hits the spot! It’s tasty and nutrient-rich—great on apple slices or whole-grain crackers.

Visit for more ideas on cleaning up your snacks, and where you can get these recipes, too!

For more information visit,

While back to school season may look a bit different this year, one thing we still need plenty of is easy, healthy snacks. Michelle Dudash, registered dietitian and author of Clean Eating for Busy Families, joined us today to share snacks that will be a hit with everyone in your family.

1. With all of the physical activity kids get, their growing bodies need a few snacks throughout the day. Michelle always keeps some go-to snacks on hand for when hunger strikes.

Muffin tins make great snack trays, and kids love how they look! You can give each child or family their own snack tray, too.

Fill them with fruits, veggies with dip, cheese, and nuts for an easy, healthy nosh. Add some exciting new flavors by tossing together a homemade snack mix.

2. Michelle is obsessed with this craveworthy Chili Lime Pecan Snack Mix, a recipe from American Pecan, who she partners with. The pecans get extra crunchy when you bake them, with a buttery, naturally sweet taste.

It’s super easy to make, with whole-grain cereal, pretzels, spices, and American Pecans. Pecans can superfy your snacks by making them more nutritious and delicious. Each 1-ounce serving of pecans provides 3 g of plant-based protein and 3 g fiber, minerals, and 12 g of ‘good’ monounsaturated fats, and only 2 g saturated fat.

To make this, we whisk together egg white, lime juice, olive oil, chili powder, cumin, garlic powder, and salt until well blended. Then we fold in the pecan halves and cereal to coat. Spread it out on a sheet pan and bake at 275 degrees until toasted, about 45 minutes. Let it cool and then stir in the pretzels.

American Pecans are also known as the “Original Supernut”—original since they are one of the only tree nuts native to America.

3. Get kids involved with “snacktivities.”

Michelle’s kids love freezer pops, including these Chocolate-Dipped Bananas with Pecans. These are so easy to make. You just melt the chocolate chips and coconut oil in the microwave. Dip the banana halves into the chocolate. Dip into the pecans.

You can see how versatile pecans are. You can chop them up and sprinkle them on all sorts of different snacks, like in granola bars and muffins, to top yogurt, or just eat them straight from the bag.

Place the bananas on a lined tray or container, and freeze. 

Also, keep an easy access assortment of in-season whole fruit.

Late-summer apples are here! Pair them with your kid’s favorite nut butter. For something new and just in time for fall, whip up some homemade Pecan Butter in your food processor. It’s simple with just pecans, salt, and a touch of cinnamon.

You can find all of these recipes, plus more info about the nutritional benefits of pecans, at

Busy weeknights are back, so chef Michelle Dudash, RD brought her easy 30-minute recipes.

1. 3-Ingredient Spaghetti Meat Sauce

All you need is Dash Dinners Marinara Spice Kit, canned crushed tomatoes, and a protein of your choice, like ground beef. Serve over spaghetti or zoodles.

The spice kit contains all gluten-free ingredients and no added sugar: basil, oregano, minced garlic, onion, rosemary, thyme, and more.

Kids love this marinara sauce!

2. Shrimp and Green Bean Stir-Fry

Skip the takeout and make your own authentic and healthy dinner in just 30 minutes.

Fresh green beans are in peak season right now—tender and bright vegetable to add to your menus. Black bean sauce makes for a satisfying and authentic-tasting sauce.

3.  Try soba noodles in place of rice

Soba noodles are Japanese whole-grain noodles that cook in under 5 minutes. They are really satisfying with stir-fry dishes.

Sizzling Sichuan Shrimp & String Bean Stir-Fry

This recipe offers a way to use green beans in a main course, another option for peak season when beans are so abundant. Black bean sauce lasts awhile in the refrigerator, so you’ll be able to use it over time in stir-fries.



TO MAKE THE SAUCE: Blend all the sauce ingredients in a small bowl with 2 tablespoons (28 ml) of water.

TO MAKE THE STIR-FRY: Heat a wok or a large pot over medium heat and add oil. When oil is shimmering, add beans and cook until slightly wrinkled, stir-frying every 60 seconds, about 5 minutes. Place beans on a plate. Put the wok back on the heat, add shrimp, chiles, scallions, garlic, ginger and 1 teaspoon (5 ml) soy sauce, and cook just until shrimp are opaque in the center, about 3 minutes. Remove chiles and swirl in the sauce. Add beans to reheat, mixing well. Serve over rice.

Total prep and cook time: 30 minutes • yield: 4 servings, 1 cup (232 g) stir-fry each (with 1 cup [195 g] rice)

Per serving: 394 calories; 8 g total fat; 1 g saturated fat; 23 g protein; 59 g carbohydrate; 7 g dietary fiber; 137 mg cholesterol.

Recipe by Michelle Dudash, RDN, author of Clean Eating for Busy Families, revised & expanded (Fair Winds Press, 2019).

For more from Michelle visit her blog and Dash Dinners website. You can also follow her on Instagram and Facebook.

Healthy Hacks for Busy Families Back to school, back to busy! And when families become busy, it often results in sacrificing our health and wellness. Parenting contributor Carly Dorogi from Capital M Media joined us with some simple ways you can keep your kids and yourself feeling great.


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For more information, head to the Capital M Moms website and Instagram.

Whether going back to the classroom or starting the fall with remote learning, parents want to get the school year off to a healthy start. Amy Sewell, lifestyle expert shares some snacks and products to help us as the new year gets underway.

Why is it so important to get an eye exam before school starts?

Students learn better when they can easily see what they need to read. The back-to-school vision exam is also a perfect time to ask your eye doctor if your child is a good candidate for contact lenses. A lot of kids like them because they are great for sports. Others may want contacts this year because we’re wearing face masks, and if you wear glasses, you know they tend to fog up when you’re wearing one.

These Biotrue ONEday daily disposables are a great choice for first-time wearers. They are easy to handle, and they are comfortable all day. They also maintain nearly 100% of their moisture for a full 16 hours. This is important because more schoolwork is done on electronic devices, and research shows that we blink less when we read on screens – which can reduce moisture in our eyes. I have worn daily disposable contacts for years – and I love them. I don’t have to worry about cleaning and storing them – I just put in a fresh pair every morning. For children just starting to wear contacts, it can be an easier routine to follow compared with traditional lenses. You can learn more about these from your eye doctor or

What do you have for those of us who are trying to pack a little more nutrition into our snacks?

For delicious snacks you can feel good about packing, I love these granola bars and soft-baked cookies from MadeGood. These are safe for school since they are free of peanuts, tree nuts, and six other common allergens – and they are also delicious! They have a new Cookies & Crème granola bar that is reminiscent of those chocolate sandwich cookies we all love! I’m also all about the new Snickerdoodle soft-baked cookies; they also have these new Red Velvet and No Nut Butter Flavors. These are easy to find anywhere you shop for groceries, and also at  

This is also the time of year you stock up on tasty beverages like this Juicy Juice 100% Juice. Kids love the fruity, juicy taste – and that it comes in 15 flavors like apple, kiwi strawberry, and orange tangerine. But parents like it because there’s no added sugar or high fructose corn syrup. Each 8 oz. serving packs a full cup of fruit and is an excellent source of vitamin C, making it a great choice for lunches and snack-time.  You can find both the single-serve juice boxes and the family-sized bottles in the juice aisle at the grocery store – and you can find more info at

What’s a great solution to get kids to eat vegetables?

You are probably familiar with Dr. Praeger’s Sensible Foods; they are well-known for their top-selling California Veggie Burgers and other delicious plant-based frozen foods. They now have a line called Dr. Praeger’s Littles that are made especially for kids. These are packed with veggies like broccoli, kale, spinach, or sweet potatoes – and they are shaped like stars, teddy bears, and even dinosaurs – so they are fun for kids to eat! These are easy to find at grocery stores, and you can find more info at

For more information visit Sewell’s website and Instagram.