Riverfront Nutrition Associates
Happy Valentine's Day!
Genevieve Strycharz (Intern)

This Valentine's Day make sure you stick with your healthy eating habits and remind your significant other that you are trying to stay on track this February 14th (yes, that means no 10 lb. box of Godiva).  Venture out of the box (of chocolates) and get creative by trying some alternatives, such as an Edible Arrangement. You can order them at and pick out beautiful, custom fruit bouquets that can include some chocolate dipped fruit. Don't have much of a sweet tooth? Try a new restaurant where you know there are some great options and remember- nothing truly says "I love you" like cooking a delicious and nutritious meal for your partner!
If you are truly a "choca-holic" and can't give up the chocolate and sweets try carob instead of regular chocolate. Carob is a legume that grows in a pod and is packed with vitamins and minerals such as B1, B2, calcium and magnesium. You can find a bag of these wholesome morsels in almost any grocery store today- either in the regular baking aisle by the chocolate chips or in the health/organic section. 
Whatever your substitution- remember that this day is about WHO you love and not WHAT or HOW much you eat. Still tempted to go for a truffle? Skip the sugar completely and go for a kiss instead!

Here's an idea......even though Valentine's Day is a weekday this year, celebrate with breakfast in bed for dinner!  Either just the two of you or the whole family can cuddle up in bed with a healthy breakfast food to enjoy.  Try oatmeal pancakes topped with baked apples and pears and serve with raspberry yogurt smoothies to give a splash of red to your meal (blend frozen raspberries with plain yogurt).   Finish with chocolate covered strawberries.

Oatmeal Pancakes:   (suggestion:  instead of syrup cook apples and pears in the microwave with cinnamon, nutmeg, sprinkle of brown sugar, and a few tbsp of water until pancakes with cooked fruit)


  • 1.1 ounces all-purpose flour (1/4 cup)
  • 1 cup quick-cooking oats
  • 1 tablespoon sugar
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 1 cup nonfat buttermilk
  • 2 tablespoons butter, melted
  • 1 large egg
  • Cooking spray


  1. 1. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine the first 7 ingredients in a medium bowl, stirring with a whisk.
  2. 2. Combine buttermilk, butter, and egg in a small bowl. Add to flour mixture, stirring just until moist.
  3. 3. Heat a nonstick griddle over medium heat. Coat pan with cooking spray. Spoon about 2 1/2 tablespoons batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles; cook until bottoms are lightly browned.
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