Archive of ‘Recent blog posts’ category

Whole Wheat Sourdough Recipe Redux


title 2 Bryee Shepard, M.S., R.D. | Tasteful Wisdom

So excited to share this awesome recipe and technique in my first post for the #RecipeRedux. May’s Recipe Redux theme is as follows:

What favorite kitchen staples do you now make from scratch – but in the past you purchased? Show us your best DIY recipe for keeping cupboards, fridge or freezer stocked with healthy basics…”

What is more basic than bread? I have always sought out good bread to purchase. A big problem that I have come across is that healthy, whole-grain fresh bread is not always widely available- and if you do find this bread, it is rarely affordable. For this reason, I have sought out to make my own deliciously healthy bread to keep on hand. Sans preservatives. (more…)

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5 Smart Substitutions

Smart substitutions Bryee Shepard, M.S., R.D. | Tasteful Wisdom

Small yet smart substitutions are a great way to accentuate the positives in our meals….but I’d rather starve than eat food that tastes like herb-smothered cardboard. That is why I like to make small changes that have a pretty big impact on the nutritional makeup while sacrificing very little in taste. Here are 5 of my simple subs that you may want to try: (more…)

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Tasteful Banana Nut Muffins

image1(22) Bryee Shepard, M.S., R.D. | Tasteful Wisdom

Ok so here we are, almost at the end of January. And look, we survived the New Year’s resolution craze! … While most of us have probably ditched that resolution by now, this is the perfect time to consider making healthy choices and cooking/baking delicious things on the regular. Let’s forget about that extreme makeover, impossible expectation, set-up for major disappointment plan, and think about how we can take it easy and simply nourish ourselves to the best of our ability. (more…)

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Happy Birthday, TastefulWisdom, 1-year Anniversary, Big 3-0, and NY Resolutions!

Happy Birthday It is unbelievable to think that we are on the cusp of 2015. What a year! Of course , the obligatory HAPPY BIRTHDAY TastefulWisdom is in order. It was on this day, one year ago, that my hubby and I sat in front of the computer screen for probably 10 hours straight and then rang in the New Year with glassy eyes, headaches, and likely no cocktail in hand (but who’s counting). Together, but admittedly mostly him (in the beginning), we learned WordPress and little by little assembled a fully functioning site. Adam really deserves the credit, because at that time, I hadn’t a clue the first step in blogging or blog design. He was able to take my vision and turn it into a reality. The response has been overwhelmingly positive, and I truly want to thank everyone who has taken the time to read and support this site over the past year! (more…)

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“For the Birds” Granola Bars


Edited with wording

Waking up early enough for a sit-down breakfast has never been my style. I have just enough time to shower and walk the dog before I’m out the door. That being said, I will not sacrifice a healthy start- I simply make sure I always have grab and go bites to eat as I’m on the run.

These “For the Birds” Granola Bars are fiber-filled, protein-packed, ultra delicious and are perfect as a meal or a snack thanks to their secret ingredient. They remind me of food for the birds because there are lots of small seeds and morsels that look like they belong in a bird’s house. These bars are just sweet enough to satisfy but, however, have real staying power thanks to heart-healthy fats and plant protein. The secret ingredients, garbanzo beans (AKA chickpeas) keep them moist and only add to the nutrition of the bars. With loads of fiber and a generous supply of protein, they are the perfect for starting the morning off right. Plus, their flavor is so mild that no one would ever guess beans are inside!

Having no flour, this recipe is easily gluten-free and vegan friendly. Although oats don’t actually contain the proteins comprising gluten, they are often processed in the same facility, and on the same conveyor belts as wheat, barley, and rye. Bob’s Red Mill makes gluten-free oats that are processed separately and now widely available at most supermarkets. Because most chocolate chips contain dairy, it is important to look for vegan chocolate chips if you are making these vegan friendly.


The food processor does most of the work by pureeing beans, dates, honey, and salt to a smooth consistency. Then you simply add the remaining ingredients, stir and bake on a quarter sheet pan or square 8 x 8 inch pan. The bars should cool completely before being cut. Depending on the size of the bars, this recipe should yield 12-15 bars. Enjoy!

“For the Birds” Granola Bars


  • 1 - 15 oz Can Garbanzo Beans
  • 12 Pitted Deglet Noor Dates
  • 2 Tablespoons Ground Flax Seeds
  • ½ Cup Raw Honey
  • ½ Teaspoon Salt
  • 2 Cups Oats
  • 1 ½ Chopped Nuts or Seeds of Your Choice (I like a mix of Sunflower Seeds, Pumpkin Seeds, and Sliced Almonds)
  • 1/2 Cup Mini Chocolate Chips


  1. Preheat oven to 350 degrees.
  2. In a food processor, combine beans, dates, flax seeds, honey, and salt. Process until completely smooth.
  3. Remove mixture from food processor, add remaining ingredients, and stir well.
  4. Press onto a greased quarter sheet pan and 8 x 8 inch pan and bake for 30 minutes.
  5. Allow completely cool and cut into 12-15 bars.
  6. Bars can be stored in refrigerator for one week. Enjoy!


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