https://www.leafenutrition.com/blog daily 0.75 2025-05-09 https://www.leafenutrition.com/blog/mashed-potatoes-with-mushrooms-and-brussels-sprout-9d8g3 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588647101271-2Z1BJ6CARR5YPF46IMMW/image-asset.jpeg Blog posts - Mashed potatoes with mushrooms and brussels sprouts https://www.leafenutrition.com/blog/beetsalad-jhyre monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588646511943-7ND7VMAMYX4VNKBWFKT8/image-asset.jpeg Blog posts - Winter beet salad https://www.leafenutrition.com/blog/goldenmilk-zhfwr monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588644326233-XHNWNULHT6162VSVNMM6/image-asset.jpeg Blog posts - Golden milk https://www.leafenutrition.com/blog/carrottahini-x5k9c monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588643295299-E37QMPWT8SI0CS3S0W0R/image-asset.jpeg Blog posts - Roasted carrots with walnuts and tahini https://www.leafenutrition.com/blog/watermelonsalad-wfyhz monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588642230099-V8VX84X0I1MY9Z5QUAUY/image-asset.jpeg Blog posts - Watermelon and feta salad https://www.leafenutrition.com/blog/face-mask-d3ry6-wkwbj monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588641774965-6SR6G7N69MVRCYYTY6D9/Stocksy_comp_2263541.jpg Blog posts - Spinach and persimmon salad https://www.leafenutrition.com/blog/face-mask-pxrh2 monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588193268657-ZR40QF5GTKGIINHMBIGG/image-asset.jpeg Blog posts - Energizing face mask https://www.leafenutrition.com/blog/ginger-soda-k6hb7-w85w4-2jpxc monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588112672204-5R5EUMXRE0JNC5340XUI/Stocksy_comp_1276830.jpg Blog posts - Salmon power bowl https://www.leafenutrition.com/blog/ginger-soda-k6hb7-3gw6x monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588110240245-9M0K0FBTMOBTTRR8ZSPN/Stocksy_comp_2610683.jpg Blog posts - Fruit and yogurt bowl https://www.leafenutrition.com/blog/pea-amp-goat-cheese-crostini-wk7ce monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107039010-XOV7KLGV11SD788ED0MJ/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107306104-9A7C74TZ8VV2KO71MBBU/Stocksy_comp_1615401.jpg Blog posts - Pea and goat cheese crostini https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588107066845-1W1OJIA4APRMC3QSFNZ0/Stocksy_comp_2054574.jpg Blog posts - Pea and goat cheese crostini https://www.leafenutrition.com/blog/5fc13kx3gk3xyhnyx4gajo22ky42m0-4995x monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588105503045-KGKEQNFRUH50V5B76555/Stocksy_comp_1953842.jpg Blog posts - Avocado toast https://www.leafenutrition.com/blog/ginger-soda-67eye monthly 0.5 2020-10-19 https://images.squarespace-cdn.com/content/v1/5e9e44e143969e061c2ed8fa/1588106309579-O1Z1WILO0N4M30RWB9Q8/Ginger+Soda Blog posts - Ginger soda https://www.leafenutrition.com/blog/category/Recipe monthly 0.5 https://www.leafenutrition.com/blog/category/Wellness monthly 0.5 https://www.leafenutrition.com/blog/tag/Beauty monthly 0.5 https://www.leafenutrition.com/blog/tag/Breakfast monthly 0.5 https://www.leafenutrition.com/blog/tag/Autumn monthly 0.5 https://www.leafenutrition.com/blog/tag/Winter monthly 0.5 https://www.leafenutrition.com/blog/tag/Dinner monthly 0.5 https://www.leafenutrition.com/blog/tag/Summer monthly 0.5 https://www.leafenutrition.com/blog/tag/Skin monthly 0.5 https://www.leafenutrition.com/blog/tag/Snack monthly 0.5 https://www.leafenutrition.com/blog/tag/Drink monthly 0.5 https://www.leafenutrition.com/blog/tag/Spring monthly 0.5 https://www.leafenutrition.com/about daily 0.75 2025-12-03 https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/46765e73-178e-456d-8472-76a831b694e2/LOGO.jpg About - LEAFE Nutrition strives to help individuals of all ages develop healthy food relationships promote a balanced eating and food freedom perspective teach communities the foundations of food, nutrition, health make cooking a fun, enjoyable experience https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1629049346850-NNWU0XZ2CVJDACYA8EV5/IMG_1141.jpg About First off, welcome to LEAF-E Nutrition PLLC! I’m Erika, the dietitian who helps individuals become more confident in the kitchen to ditch the dieting mindset! I’ve been a registered dietitian for seven years now, working in many nutrition sectors such as outpatient and inpatient settings, nutrition policy, and wellness education. I also have my master’s in public health, which has led me into the wonders of preventive healthcare. Since becoming a dietitian, I’ve always strived to be a part of my community to get to know new people and cultures. It has greatly made me passionate about how nutrition, food, culture, and health intertwine. I come from an Italian family, raised by two wonderful cooks, which has both made me love to cook and become passionate in teaching others the wonders of food just like my parents taught me! I have a mixed poodle named Harlow who is my baby. In my spare time, I enjoy watching TV, going to comedy shows, strength training, and spending time with family and friends. https://www.leafenutrition.com/corporatewellness daily 0.75 2024-02-09 https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/3dd23f9d-42a9-4aa5-870d-36edbacb3547/IMG_1157.JPG Corporate Wellness - Wellness & Cooking classes This option is beneficial for those looking to educate a group of individuals about nutrition, health, and food. Examples of classes include (but are not limited to): Cooking Classes such as: Quick, No-Cook meals Healthy Holiday Meals 6-week Cooking Programs such as Balanced Meals Made Easy & Cook Your Way Into Health Nutrition Classes such as: Diabetes Webinar: What you need to know Gut Health and the Role of Nutrition Breaking Down the Nutrition Label The Importance of a Balanced Plate *Specific educational topics can be requested upon discussion. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Corporate Wellness https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg Corporate Wellness https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Corporate Wellness https://www.leafenutrition.com/contact daily 0.75 2024-02-09 https://www.leafenutrition.com/home daily 1.0 2025-12-03 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Home https://www.leafenutrition.com/media daily 0.75 2024-11-14 https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/2236a440-1768-46d3-8d46-061419ddb66c/IMG_5533.JPG https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/3d27bf8f-e53a-4f7c-9724-6d9382290d50/IMG_4881.JPG Media & Consulting https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/94159dae-79d2-4bd5-9f40-d3562178fc5b/IMG_6297.JPG Media & Consulting https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/e5aea5d3-d342-4b28-9a43-257007660fd8/IMG_1904.jpg Media & Consulting https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/14cf2d6f-5db3-48bc-89bf-8d723524905a/IMG_2579.JPG Media & Consulting https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/4add78db-2884-49cf-9f68-8b2b61af8355/IMG_3124.JPG Media & Consulting https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/f34d1bbd-6260-4034-adf3-0a5cd3e894f1/IMG_3414.JPG Media & Consulting https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/e327ec9c-4aa9-4031-9b40-8eebcb9919e0/IMG_5055.JPG Media & Consulting https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/d1837bf8-83c4-47af-89bf-b17e0e0991d0/IMG_6203.JPG Media & Consulting https://www.leafenutrition.com/services-2 daily 0.75 2022-10-06 https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1630601905413-1FPUSNDU0F4N3U7ZYP09/unsplash-image-y3ZY6qFln_g.jpg Local Food Sources - Community Food Banks Throughout AZ there are various community food banks that can provide you and your family a cart of groceries each month! https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1630601771567-MVZ7JMG3M8GUGM2G18KN/unsplash-image-4R1YpmGO52I.jpg Local Food Sources - P.O.w.w.o.w Produce on Wheels Without Waste Get 70 lbs of produce for only $15! Locations available in both Northern and Southern AZ, even in metro cities of Tucson and Phoenix! https://www.leafenutrition.com/leaferecipes daily 0.75 2022-07-30 https://www.leafenutrition.com/leaferecipes/snacks-9xf2t monthly 0.5 2021-09-23 https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632416212130-MNJ73QC7ZHY8RJ611XGJ/IMG_1924.jpeg All Meals - Snacks/Other - Peach and Walnut Yogurt Serves 1 Ingredients: 3/4 cup plain, Greek yogurt 1/2 cup canned peaches 1/4 cup walnut pieces optional: cinnamon Instructions: In a bowl, mix all ingredients together for a tasty, high protein snack! If peaches are purchased in a syrup, drain the syrup prior to adding to yogurt. You can also rinse the peaches to rid of any extra added sugar. https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632416414520-H6A6TQKCTTVTGKQ8DW79/IMG_3215.jpeg All Meals - Snacks/Other - Spinach Pesto Servings: yields about ~10 ounces Ingredients: 3 cloves of garlic 1/2 lemon squeezed, or 2 TBSP lemon juice 1/4 tsp black pepper 1/4 tsp dried basil pinch of salt 1/4 cup of walnuts, Pine nuts, pecans or almonds (you get to pick) 1/2 cup olive oil 1/2 cup of Parmesan cheese  2 cups baby spinach Instructions: In a food processor or bowl (with hand held mixer) mix everything besides the olive oil and Parmesan cheese. Once everything is mixed, gradually add in the 1/2 cup of olive oil and the Parmesan and mix till the consistency is like a sauce. To serve: mix in sauces, spread on toast, use as a dressing for vegetables, or even as a marinade for chicken or tofu! *Refrigerate for no longer than 2 weeks. You can also freeze in a ziploc bag laid flat. https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632416326692-T5CBW49F4C7P0526G6A7/IMG_2609.jpeg All Meals - Snacks/Other - Guacamole Servings: are there servings for guac? :) Ingredients: 4 avocados 1/2 large, red onion, chopped 1 jalapeño pepper, minced 1/2 cup Queso Fresco cheese, crumbled 3 large limes 1 tsp Tajin or any Chile-lime seasoning 2 TBSP minced cilantro Optional: 2 medium tomatoes, chopped Instructions: Mix all ingredients in a bowl. Once your mixture is the texture of a guacamole, taste to see if salt is needed. I always add salt in the end since Queso Fresco and the Chile-lime seasoning are salty. Serve with tortilla chips, spread on toast, add to a salad, use as dip for veggies…endless options! https://www.leafenutrition.com/leaferecipes/dinner-ea4pr monthly 0.5 2021-08-26 https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632345321176-8352XSQLCFONXG6LRAHV/IMG_3612.jpeg All Meals - Dinner - Lentil Tacos Serves around ~4 people (2 small tacos each) Ingredients: 2 TBSP olive oil 1/2 cup brown lentils 1 1/2 cups vegetable broth 1 tbsp taco seasoning 1/2 medium yellow or red onion, chopped 1 red bell pepper, chopped 1 jalapeño, minced 2 cups shreds kale optional: mushrooms, zucchini corn or flour tortillas 2 limes, sliced in fours taco toppings such as sour cream, hot sauce, pico de Gallo, guacamole, etc. Instructions: You’ll be using two separate frying pans. In one pan on med-high heat, add in 1 tbsp olive oil, bell pepper, onion, jalapeño, other veggies and sauté until golden/ some char is present. (Add kale in last once veggies are cooked so that it doesn’t become too soft). In other pan on high heat, add 1 tbsp olive oil, lentils, and veggie broth. Bring it to a boil then change to medium heat and let simmer until broth is evaporated. Once broth is evaporated, add in taco seasoning to lentils and mix/sauté the lentils until crispy. Once crispy, mix in the veggies you cooked in the other pan. Serve on a tortilla of choice, squeeze a 1/4 lime on taco, add toppings. Can pair with a side salad and fruit to make a balanced meal. https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632351885529-R7A971J030VRNW8BL2XB/IMG_3964.jpeg All Meals - Dinner - Lemon ricotta pasta Serves ~3 people Ingredients: 2 TBSp olive oil 3 cloves garlic, chopped 3 TBSP sun-dried tomatoes 1-2 yellow squash, chopped 2 cups spinach, loosely packed 1/2 tsp red pepper flakes 1/4 tsp garlic salt 1 tsp lemon zest 1 cup of part-skim ricotta 1 lemon squeezed 2 cups whole wheat fusilli pasta Instructions: In a frying pan on medium-high heat, sauté garlic, oil, tomatoes, yellow squash, red pepper flakes, and garlic salt until squash is tender. Later, add in spinach and stir into sautéed mixture until spinach is soft and tender. Turn on low-medium once everything is cooked. While the squash is cooking, boil pasta in a pot with salt until al dente (cooked, but still a bite to it so that it doesn’t become too soft in sauce). NOTE- save 1/2 cup of cooked pasta water on the side. In a separate bowl, mix the ricotta, lemon zest, and lemon juice. Add the al dente pasta with the 1/2 cup pasta water and the ricotta mixture to the frying pan with the squash and spinach. Mix everything together until pasta and vegetables are fully coated with the lemon, ricotta sauce. Serve with a lemon wedge and a protein source such as baked tofu or chicken with a side of fruit to make a balanced meal. https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632432422674-22YID58IIG91VWHQQ149/IMG_4005.jpeg All Meals - Dinner - Pan Seared Salmon Serves ~ 2 people Ingredients: 1 6 oz room temperature salmon filet 1 lemon 1 TBSP canola oil 1 TBSP butter Garlic salt Black pepper Instructions: Use a cast iron or non-stick frying pan. Make sure your pan is hot prior to adding oil and cooking the fish (stove-high heat). As you are waiting for the pan to heat, make sure your salmon filets are room temperature for even searing. Season with garlic salt and pepper. Once the pan is hot, add in oil and place the salmon filets skin side down. Sear for ~3-4 minutes, pressing down on the filets with a spatula. If the top begins to turn opaque pink, turn off stove and go to next step. After the 3-4 minutes, turn off the stove and take the pan off of the burner. Add in the butter and turn over the salmon filets, flesh side down. Let the salmon finish off cooking for about ~2 minutes. To check whether it is cooked, with tongs or a fork, press against the sides of the filet to see if it will start flaking. After the 2 minutes, transfer the filets and remainder juices to a serving dish and squeeze lemon on top. Serve with a grain such as rice, a vegetable, and fruit for dessert! * Yes, you can eat the skin too! https://www.leafenutrition.com/leaferecipes/lunch-wn46f monthly 0.5 2021-08-26 https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1631397515594-DZGHW5G7KE0V1WQ4ZPPW/IMG_2140.jpeg All Meals - Lunch - Lemon tuna salad Serves ~2 people Ingredients: 1 6oz can of albacore tuna in water 1/2 lemon, squeezed 1/4 cup sunflower seeds 1/4 cup chopped red onion 1/2 cup sliced cherry tomatoes 2 cups mixed greens 1/4 cup pitted Kalamata olives Optional: 1/4 cup herbed feta cheese 1 TBSP extra virgin olive oil Instructions: In a medium-large mixing bowl, mix all ingredients using the lemon juice and olive oil as the dressing. Pair with toasted French bread and fruit of choice for a balanced meal! https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632345792276-1RC6AMNQNFPSBN33PBUV/IMG_3581.jpeg All Meals - Lunch - quick Bean and Feta Cheese Salad Serves ~2 people Ingredients: 1 can white Northern beans/ Cannellini beans, drained and rinsed 2 TBSP extra virgin olive oil 1/2 lemon, squeezed 1/4 tsp garlic salt 1/4 tsp garlic powder 1/4 cup herbed or plain feta cheese Instructions: Mix all ingredients in a bowl Serve with cold vegetables, crackers or toast, and fruit for a balanced meal https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1631395379419-04LPN1A4IBDA6LZLAXLT/IMG_2376.jpeg All Meals - Lunch - Purple Cabbage—CHickpea tostada Serves ~2-3 people Ingredients: 2-3 whole wheat tortilla 1/2 large red onion, chopped 1/4 red cabbage, chopped (or ~2 cups) 1 can of chickpeas (garbanzo), drained 1 cup frozen peas or 1 can of peas 1/2 tsp garlic salt 1/2 tsp garlic powder Sriracha sauce 1-2 TBSP olive oil Instructions: In a medium-large skillet on med-high heat, sauté the chickpeas, red onion, and frozen peas with olive oil and all seasonings. Once onion is tender and chickpeas begin to brown, add in red cabbage and sauté until semi-soft (you still want some crunch to the cabbage). Toast the whole wheat tortillas until crispy and add the sautéed mixture on top with a drizzle of sriracha sauce. https://www.leafenutrition.com/leaferecipes/breakfast-c3ye5 monthly 0.5 2021-08-26 https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1630604030359-QB9Y06JRPNKZOPMKEKHX/IMG_2883.jpeg All Meals - Breakfast - 10 minute Chilaquiles with arugula Serves ~4 people Ingredients: 8 corn tortillas, sliced into pieces 1/4 cup of canola oil, for frying 1/2 medium yellow or white onion, chopped Garlic salt Black pepper 6 eggs, scrambled ~3 cups of arugula 3/4 cup of shredded cheddar cheese Optional toppings: avocado, sour cream, green onion, salsa, hot sauce Instructions: In a frying pan on med-high heat, add oil, chopped onions, corn tortillas, and sprinkle garlic salt and black pepper. Fry until onions become translucent. Add scrambled eggs and arugula and continuously stir until eggs are fully cooked. Turn off stove. Add shredded cheese on top of mixture and cover pan with lid until cheese is melted. Add optional toppings and serve with fruit for a balanced meal! https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632326367301-GGVCEKOTGS8UXJ5U0UR1/IMG_3953.jpeg All Meals - Breakfast - Omega-3 rich chocolate Banana “bread” oatmeal Makes ~2- 1 cup servings Ingredients: 1/2 cup dry whole oats 1/3 cup water 2 TBSP dark chocolate chips 2 TBSP ground flax seed 1/2 tsp cinnamon 2 ripe medium bananas 1/4 cup plain, Greek yogurt (can use a plant-based yogurt if desired) 1/2 cup walnut pieces Instructions: Place oats and water into a bowl and microwave for 1.5 minutes. Mix in cinnamon, dark chocolate, and ground flax seed until oats are fully coated with ingredients. Add in the two ripe bananas and mix thoroughly, smushing the bananas into the oats with a fork. Mix in the Greek yogurt to make the oats creamy (and for added protein!). Mix in Walnut pieces. Serve! This recipe sits well overnight and is also delicious cold! :) https://images.squarespace-cdn.com/content/v1/61194aba5aab1a1b2cf51456/1632327198197-EXDYRZYR36CU44QEEAIZ/IMG_3973.jpeg All Meals - Breakfast - Greek style egg scramble Serves ~2-3 people Ingredients: 4 whole eggs or 6 egg whites, scrambled 2 red, round tomatoes (the ones sold on the vine— super sweet), chopped 2 cups Spinach, loosely packed 1/4 red onion, chopped 2 TBSP olive oil 1/3 cup Herbed Feta cheese (or plain) 1/2 tsp red pepper flakes 1/4 cup pitted Kalamata olives, chopped Instructions: In a frying pan on medium heat, sauté olive oil, red pepper flakes, red onions, and tomatoes until onion and tomatoes are tender. Once tender, add in the spinach and mix until spinach in soft. Add in the eggs and mix for about 2 minutes then add in the feta cheese and Kalamata olives. Mix and sauté until eggs are full cooked. Serve with a grain and fruit to create a balanced meal! :)