Melissa Rifkin Nutrition

Dietitian, Weight Management & Expert

Melissa Rifkin Nutrition

Bubbles and Prebiotics with Poppi

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The temperature is rising and I am constantly looking for ways to hydrate during the summer months. Sparkling water is definitely my go-to, and I love to keep it interesting by adding mint, berries and cucumber for a fun and hydrating drink. Hydration doesn’t have to be boring and there are plenty of low sugar, non-caffeinated drinks to enjoy as part of your hydration plan! Iced tea, coconut water and carbonated drinks are a few of the beverages you can throw into the mix, and my favorite of these is Poppi, a lightly carbonated beverage that comes in nostalgic flavors, like Classic Cola and Root Beer, and new, fun flavors, too, like Strawberry Lemon and Ginger Lime.

Not only will Poppi aid in hydration, but it provides some AWESOME health benefits as well. All Poppi beverages are made with apple cider vinegar (ACV), an ingredient with a long list of positive attributes. Maybe you have a friend who takes a daily “shot” of ACV, and while this is one way to get the health benefits of ACV, it is definitely not the most enjoyable way. While there is a hint of ACV in the Poppi beverages, it is certainly secondary to the main flavor of the drink which allows it to be so refreshing and enjoyable!

Here are some of the benefits associated with ACV:

  • ACV serves as a prebiotic, feeding the healthy bacteria (probiotics) in your gut. Did you know studies indicate nearly 70% of your immune system starts within your gut? A healthy gut can lead to improved health in many areas of the body!
  • It may be able to improve your skin! ACV aids in the balance of pH in your body, and this may lead to a better complexion with fewer breakouts and a reduction in inflammation.
  • Appetite control. Research indicates ACV may reduce appetite, and, in turn, make it easier to manage weight. Additionally, some studies have shown a metabolism-boosting affect from ACV as well.
  • It may improve heart health by decreasing cholesterol levels. Research has shown improvements in HDL cholesterol (the good kind) and reductions in LDL cholesterol (the bad type) and triglycerides.

When keeping up with fluid during the warm summer months, I encourage active females to aim for at least 80oz of total fluid per day and active men to get at least 110oz per day. While this should be largely made up by water, other beverages, including Poppi, can definitely contribute to your daily hydration goal! Use my code “RIFKINPOPPI” for 10% off your Poppi order on Amazon!

Healthy Carrot Cake Oatmeal Cookies

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Print Recipe

Healthy Carrot Cake Oatmeal Cookies

Course: Dessert
Servings: 14 cookies

Ingredients

  • 1 cup instant oats
  • 3/4 cup whole wheat or gluten-free flour
  • 1 1/2 tsp baking powder
  • 1 1/2 tsp ground cinnamon
  • 1/8 tsp salt
  • 2 tbsp coconut oil or unsalted butter melted and cooled slightly
  • 1 large egg room temperature
  • 1 tsp vanilla extract
  • 1/2 cup pure maple syrup
  • 3/4 cup grated carrots

Instructions

  • In a medium bowl, whisk together oats, flour, baking powder, cinnamon, and salt. In a separate bowl, whisk together coconut oil, egg, and vanilla. Stir in the maple syrup until thoroughly incorporated. 
  • Add in the flour mixture, stirring until just incorporated. Fold in the carrots and chill dough for at least 30 minutes 
  • Preheat the oven to 325°F, and line a baking sheet with parchment paper. 
  • Drop the cookie dough into 14 rounded scoops on the baking sheet. Slightly flatten the cookies with a spatula.
  • Bake for 12-15 minutes. Cool on baking sheet for at least 15 minutes before turning onto a wire rack. 

Cheesy Cauliflower Mash

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Print Recipe

Cheesy Cauliflower Mash

Course: Side Dish
Servings: 4 servings

Ingredients

  • 1 head cauliflower
  • 2 cloves garlic
  • 2 tbsp butter
  • 1/4 cup Milkadamia
  • 2/3 cup cheddar cheese
  • 2 tbsp parmesan

Instructions

  • Clean and cut cauliflower into small pieces. 
  • Cook cauliflower for 10 minutes in a microwave safe bowl.
  • Add cooked cauliflower to a sturdy blender with a splash of Milkadamia.
  • Melt butter and cheese. Add to the blender with garlic. 
  • Serve

Teriyaki Shrimp Stir Fry

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Print Recipe

Teriyaki Shrimp Stir Fry

Course: Dinner

Ingredients

For the stir fry:

  • 1 ¼ lbs large shrimp peeled and deveined
  • 3 cups mixed vegetables
  • salt & pepper to taste
  • 1 tbsp vegetable oil
  • sliced green onions and sesame seeds optional garnish

For the sauce:

  • ⅓ cup soy sauce
  • ½ cup  water
  • 3 tbsp brown sugar
  • 2 tsp minced garlic
  • 2 tsp minced ginger
  • 1 tbsp honey
  • 1 tsp toasted sesame oil
  • 1 ⅓ tbsp cornstarch 

Instructions

  • For sauce: place soy sauce, water, brown sugar, garlic, honey and sesame oil in a small pot over high heat. 
  • Stir until sugar is dissolved, about 3 minutes. Turn up heat to high and bring to a boil.
  • Mix the cornstarch with 2 tablespoons of cold water until dissolved. Add the cornstarch mixture to the sauce and boil for 1-2 minutes or until the sauce has thickened. Set sauce aside.
  • For the stir fry: Heat 1 teaspoon vegetable oil in a large pan over medium-high heat. Add the vegetables and season with salt and pepper to taste.
  • Cook for 3-5 minutes or until vegetables have started to brown and soften. Add 2 tablespoons of water and cook, until water has evaporated. When your vegetables are crisp tender remove them from the pan and set aside.
  • Wipe out the pan. Heat the remaining 2 teaspoons of oil in the pan over high heat.
  • Place the shrimp in the pan and season generously with salt and pepper. Cook for 2-3 minutes or until just cooked through (shrimp should be pink and opaque).
  • Add the vegetables back to the pan. Pour the sauce over the top and cook for 1-2 minutes over medium high heat until warmed through.
  • Garnish with sesame seeds and sliced green onions if desired.