Broccoli Rabe & White Bean Pasta

Broccoli Rabe is a vegetable I remember my dad always eating when growing up, but for some reason, I never wanted to try it. It was just something that dad ate. Clearly I regret that now as it’s one of my favorite vegetables, with the perfect nuttiness and slight touch of bitterness. It’s amazing on pizza or in a pasta dish where there’s a bit of acid to cut that bitter flavor for those who would rather a mild green. So, naturally, I created a delicious pasta recipe of my own! This broccoli rabe pasta is filled with satisfying flavors, rich in nourishing carbohydrates, plant based protein and many essential nutrients to keep you energized for your busy life.

broccoli rabe and white bean pasta

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Macronutrients – What are they, really?

While I love cooking, baking, and all things food, there’s a lot of science available on what foods and nutrients are best to fuel our fitness. So, I’m excited to finally be getting more of that info out there on my You Tube channel and this blog. Before I go into depth on some of the trendy topics out there in the fitness and nutrition space, I thought starting with the most basic info on macronutrients (often referred to as “macros”) would serve everyone best. This should lay a solid foundation for some videos and post coming this fall and winter, while helping you better understand the “why” behind some of the ingredients and recommendations with my recipes.

macronutrients for fitness

Macro-what?

There are three macronutrients – carbohydrate, fat and protein – and ALL are necessary to fuel your active body, even on rest days (or rest weeks). Cutting out any of these nutrients can lead to detrimental effects on the body, mind, and performance. They are the only nutrients that provide us with energy – otherwise known as calories – and as their name suggests, we need a lot of them!

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Prebiotics and Probiotics for Fitness and Health

When most people hear the term “gut health” they don’t typically associate it with fitness or energy, and rather assume it’s only about digestion. So here I’m covering the basics of how our gut plays a role in nearly all bodily functions, plus how to support it with prebiotics and probiotics!


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Balanced Back to School Lunches for Active Kids

It’s officially back to school for kids across America and for many, that means parents and kids are back at it packing food. While there’s nothing wrong with a good old PBJ, pretzels and banana, those options get old fast and variety is crucial to a healthful diet. So, I’m sharing some of my top balanced school lunches for active kids, packed with energy and nutrients to fuel your child’s busy lifestyle. Plus, they can all be made nut and peanut free as well as gluten-free! And no shame if you pack yourself the same lunch for work, too.Balanced School Lunches for Active Kids Continue reading

7 Realistic Steps to a Sustainable Kitchen

Thank you to Republic Services for sponsoring this post, and helping me provide content about supporting the earth. As always, all content and opinions are my own. 

A major factor in our family’s plant-forward lifestyle is the sustainability factor. In addition to choosing more plant-based foods and locally sourced products to reduce our footprint, we make many decisions on a daily basis related to keeping our environmental impact low. Still, this busy life raising a toddler involves plenty of convenience items – and we don’t have any guilt about it, and still consider ourselves to have a sustainable kitchen. There’s no use trying to be perfect or thinking that perfection is necessary to make a difference!

Sustainable Kitchen Tips

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10 Items for the College Athlete’s Dorm Room

I remember heading to college my freshman year. A huge mix of excitement and nervousness for what was to come. Not so much for classes, honestly, but more so for my new intense practice schedule as a swimmer.

I knew I had so much potential coming from a swim team that worked hard, but didn’t have as much time in the pool each week and had almost no weight room experience. Still, as I wondered how my body would handle the training adjustment, even as a nutrition student, the role of snacks and my eating schedule in adapting to these new stresses never crossed my mind.

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Hydrating Foods for Fitness

Since it’s the hottest month of the year, my next Fit Kitchen video is all about fluids and hydrating foods! {miss summer snacking?} Staying hydrated is crucial for your health. In the summer heat (hey, August!) it’s easy to lose excess fluid. Water is extremely important for many functions such as digestion, protecting tissues, spinal cord and joints, regulating body temperature, ensuring mental productivity and enabling maximum physical performance. Without enough water all of these functions can become compromised. Not consuming enough water can lead to cramping, headaches, fatigue, heat exhaustion, strokes, organ failure, and more

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On-the-Go Summer Snacking

As Kelly Jones Nutrition continues to grow, the opportunities to educate you in creative ways grow too! I’ve always loved video education and am excited to finally announce my new You Tube channel, Kelly’s Fit Kitchen.

on the go summer snacks

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Collaborative Meal Planning

Often, ingredient prep is my go-to so that I feel ready for the week ahead. Lately though, we’ve been so busy with travel and work that either we haven’t been home or I just don’t feel like spending time on Sundays prepping since there’s been a lot to catch up on. So, something that’s worked for us a few times this year is collaborative meal planning. Continue reading

20+ Ways to Start Liking Vegetables

I talk about Intuitive Eating a lot on here and Instagram, and for some people who have not yet explored it in more detail, it can be confusing. Intuitive eating (IE) is essentially unlearning diet behaviors and poor eating habits build throughout life, so that we can get back to listening to our body. We were born with the ability to self-regulate, knowing when to eat, and how much to eat, and to an extent even what. Nutrition of course matters, but some people unfortunately report IE to be the “eat whatever you want diet”.

tips to start liking vegetables

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