Author: Stephanie Figon, MS, RDN, LD

Creator of Supplement Sciences and NutriScape.NET. As a dietitian since 1992, Steph has had experiences in consulting, 15 years in clinical, and has operated a private practice nutrition counseling office for since 2011. Log in to comment and save this article on your board or send your comments to

Homemade Hot Pockets

66% cheaper than store bought, these homemade hot pockets from scratch are a perfect lunch or snack on the go. Make a huge batch and freeze them for busy afternoons or school lunches.This homemade hot pockets recipe will be relatively high calorie and high sodium because of the cheese and bread.  Make these healthier by using whole grain flour. When you prepare the pepperoni, precook it in the microwave on paper towels or choose very low fat turkey pepperoni to reduce the saturated fat.

Cinnamon Sugar Chickpeas

Roasted Cinnamon-Sugar Chickpeas

yield: ABOUT 2 CUPS

Crunchy, sweet, healthy, vegan, gluten-free


  • 1 (15-ounce) can chick peas (garbanzos)
  • 1 Tablespoon olive oil
  • 2 Tablespoons granulated sugar or packed light/dark brown sugar
  • 1 teaspoon ground cinnamon


Preheat oven to 400F degrees. Line a large baking sheet with parchment. Set aside.

In a large strainer, rinse and drain the chickpeas very well to remove the starch. Spread them out onto prepared baking sheet and pat very, very dry. The drier the chickpeas, the crunchier they will be. The skin of the bean may peel off as you pat them dry. That is ok. You may remove the skins or leave them on.

Once 100% dry, place chickpeas into the oven and roast for 15 minutes. After 15 minutes, remove from the oven and drizzle with olive oil. Using a large spoon or spatula, mix the beans around to make sure they are all evenly coated. Mix the cinnamon and sugar together and sprinkle over beans. Mix around very well to heavily coat each bean.  Make sure each bean is thoroughly coated. Add more cinnamon-sugar if you’d like. Place back into the oven and roast for another 15 minutes.

Leaving the chickpeas inside, turn the oven off and crack open the door slightly. Allow the chickpeas to sit inside as the oven cools down for 30 minutes. This will help them get crunchier as opposed to sitting at room temperature.  Chickpeas are crunchiest on day 1. Store at room temperature.

Psyllium Bread

She calls it “the life changing loaf of bread” and if you are dealing with constipation, she’s right!  Psyllium husk contains soluble fiber that helps regulate the your bowel whether you are dealing with constipation or diarrhea. You can buy psyllium in bulk and add it to certain recipes.

Another great point is the fact that this will bring your cholesterol down by trapping the cholesterol in your digestive tract and preventing it from being re-absorbed into the blood.

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[pwal id=”139162847″ description=”Help us Spread the word!”] Here’s the recipe.  Enjoy![/pwal]