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Berries are in season, and it’s the month that celebrates all things red white and blue! Tara Rochford, registered dietitian nutritionist and healthy living blogger joined us today with some of her favorite antioxidant-rich red, white and blue recipes.

Berry Greek Yogurt Popsicles



  1. In a blender, combine the banana, coconut milk, Greek yogurt, chia seeds and maple syrup.
  2. Add about 1 tablespoon of the blueberries and sliced strawberries to each popsicle mold.
  3. Distribute the banana yogurt mixture into the molds.
  4. Add popsicle sticks to the molds and freeze for at least 4 hours.

Berry Nutrition Fun Facts:

Red and Blue Berry Fruit Salsa



  1. Combine all ingredients in a large bowl and stir to combine.
  2. Serve right away or store in the fridge before serving

You can find these recipes and more from Tara at:, Tara Rochford Nutrition on Facebook, @TaraRochford on Instagram and Tara Rochford Nutrition on Pintererst.

Summer smoothies with just the right amount of sweet berries!

On today’s show, Tara Rochford, RDN, food blogger and cookbook author joined us to share some of her favorite smoothie recipes that are perfect to enjoy during the hot summer months. Both smoothies include probiotic-rich ingredients making them great for gut health!

Strawberry Lemonade Smoothie (Yields: 2 smoothies)



Blend lemonade, Greek yogurt and strawberries (and maple syrup if using) until smooth and creamy. Serve in two glasses with a straw and enjoy!

Mixed Berry Smoothie with Kefir (Yields: 1 smoothie)

Kefir is one of Tara’s favorite smoothie additions because of the high amount of probiotics it contains. Blended with mixed berries and frozen banana, this smoothie is a sweet creamy and nutritious treat!



Combine all ingredients in a blender and blend until smooth and creamy. Serve immediately.

You can find these recipes and more from Tara at:

Instagram: @tararochford

Facebook: Tara Rochford Nutrition

Pinterest: Tara Rochford Nutrition

Tara Rochford, RDN, food blogger and cookbook author joined us today to talk about adding seafood to our weekly meals, how we can make it delicious and nutritious!

Fish Tacos

Recently the new Dietary Guidelines for Americans were released and they shared some exciting updates, including nutrition recommendations for children under 2 and pregnant and lactating women. Seafood is highlighted as a food to help boost nutrients that are great for our little one’s developing brains.

Some delicious ways to add it in during the week are these Fish Tacos and Lemon Caper Fish and Veggies en Papillote.

Fish Tacos

Yields: About 5 servings


For the Seasoning

For the Sauce

For the tacos


For the seasoning and fish

  1. Mix all ingredients together, rub on fish.
  2. Preheat skillet to medium-high heat and spray liberally with nonstick spray.
  3. Pan fry the fish in the skillet until flaky and crisp on the outside (internal temperature should be 145 degrees Fahrenheit.)

For the sauce

To serve

Lemon-Caper Fish and Veggies en Papillote

Yields: 4 servings



  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Prepare four large pieces of parchment paper that are each large enough to fold over your fish fillet, with a couple of inches of a border.
  3. To assemble one packet, place one-quarter of the green beans in a single layer on the lower half of each piece of parchment paper. Place each fish fillet on top of each layer of green beans. Season each with ⅛ teaspoon of salt, pepper and garlic powder. Top the fish with a pat of butter (about 1 teaspoon), 1 teaspoon of capers, ¼ cup of parsley and 3-4 lemon slices.
  4. Fold the parchment paper over the fish and fold down the edges, sealing the fish and veggies in a packet. Place on a sheet pan. Repeat with the remaining ingredients to create four packets.
  5. Bake for 13-15 minutes, until the fish is cooked through and flakes with a fork. Cooking time varies with the thickness of the fish.
  6. Remove from the oven and let sit for a couple of minutes, or until cool to the touch.
  7. Carefully open the parchment packets and allow the steam to escape.

For more information visit,, Facebook: Tara Rochford Nutrition and Instagram: @TaraRochford.

Tara Rochford is registered dietitian nutritionist and healthy living blogger at Tara Rochford Nutrition

It’s the new year, and Tara is focusing on ways to set herself up for success in 2021. As a new mom, she is realizing how precious time really is, so doing simple things like planning meals ahead of time for the week and prepping a few ingredients or meal components helps save time so she has delicious and nutritious meals for her family all the time!

Egg Roll Bowl



  1. Heat the olive oil in a large skillet over  medium  heat. Add the ginger, sauteeing for about a minute. Add the cayenne, salt and ground chicken or turkey. Cook and break apart the meat until it is browned.
  2. Add the shredded cabbage and carrots. Gently toss for about 5 minutes, until the vegetables are crisp yet tender.
  3. Serve over cooked rice and garnish with green onions. 


Start with one meal: Focus mainly on dinner when planning and rely on leftovers for lunch or other things you typically have around the house.

Plan 4 meals for 7 days: This allows for real life to happen. You can support local and order takeout one night, you can have a “clean out the fridge night”, etc.

Consider what you have going on in your weekly schedule: When she plans their meals, she first starts by writing down what they have going on each day. If Brian has a meeting one night, she’ll probably just have leftovers for Marie and herself, if they have a doctor’s appointment or something else in the evening she will put dinner in the slow cooker. 

Plan only one new/elaborate/fancy meal a week: This will help you feel successful! Meal planning is supposed to make your life easier, and if you plan more than one new or fancy recipe each week, it will not feel easy.

Rochford has more tips for meal planning and prepping to set you up for success on her blog as well as a meal schedule template.

Chicken and Chickpea Tikka Masala



  1. In a medium saucepan, cook rice according to package directions.
  2. Heat garlic infused olive oil in a large stockpot or Dutch oven over medium heat. Add chicken and chives to the pot and cook until golden on the outside for about 5 minutes.
  3. Stir in the tomato paste, ginger, garam masala, smoked paprika, ground cumin, turmeric, coriander, cayenne, salt, and pepper for about a minute or until fragrant. 
  4. Stir in the crushed tomatoes and broth. Bring to a boil; reduce the heat and simmer until it is slightly thickened. About 10 minutes.
  5. Stir in the coconut milk and garbanzo beans until heated through. Squeeze the lemon over the top of the mixture and stir. 
  6. Serve with rice. 

You can find these recipes and more from her on her website, Instagram, Facebook and Pinterest.