Simple Steps to Soup

I may not be your typical meal planner cooking up beautifully crafted recipes for a few hours every weekend, packing them up for service throughout the week. Instead I operate in a more piecemeal fashion and prefer to have different components prepped and ready to go so that I can add them into a variety of meal types as the week goes by.

I recently created a quick and nutritious soup from ingredients already in my fridge and pantry, and I wanted to share my simple steps to getting goodness in a bowl. Cooking up a lunch or dinner packed with good nutrition doesn’t have to be difficult, expensive, or boring. I encourage you to get in your kitchen and start souping!


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HeartBeet Smoothie for America’s Heart Month

From the months of October through April, it feels like we skip from one holiday or celebration to the next- Halloween, Thanksgiving, Christmas, New Years, Valentine’s Day, St. Patty’s Day, and finally Easter. Naturally, with festivities come food, usually followed by guilt and despair. Wouldn’t it be nice to dedicate the days surrounding these holidays to health promotion, education, and changes in food and fitness lifestyle?

I certainly think so, which is why I’m happy that February is not only host to Valentine’s Day, but also proudly promotes itself as America’s Heart Month.

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Cast Iron Spaghetti Squash Bake

If you’re a dietitian who loves to cook, and lives in an “average” sized NYC apartment (we’re talkin’ no more than 600 square feet), I’m sure you feel my pain when it comes to kitchen space. When you only have 4 cabinets and 2 drawers, with about a 3 feet long by 1 foot wide counter work space, you learn how to minimize and become quite efficient. Many of my kitchen tools are collapsible (strainers, prep bowls, and yes, even my salad spinner folds into itself), it takes me about 3 minutes to pull out pans and cookie sheets before getting to the crockpot, and my larger appliances don’t even get to live in the kitchen- the large Cuisinart food processor sits in its box in the dining area. Let’s just say, of gadgets I have few. Rather my kitchen serves a practical purpose, and there’s some tools I just can’t do without.

It’s not much, but it’s my home kitchen.

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The Ketogenic Diet: does it work or is it the worst?

You’re two weeks into the New Year- have you checked in with yourself? For those of you who set goals or intentions, how are they going for you? If you chose a Word of the Year, have you seen any rewards from adopting this outlook yet? Mine is confidence, and I can say that I am slowly starting to approach business-related goings-on with an attitude filled with more of the Big C, but I know I’ve got an entire year to fully grow into it- thank goodness!
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Why You Should Choose Your 2018 “Word of the Year”

Welcome to 2018, everyone!

If you’ve scrolled through your social media feeds, or picked up any form of news this week, you likely have come across the words and phrases, “new year, new you”, “resolutions”, “goals”, or “I swear, this will be the year I XYZ (diet, lose weight, work out more, etc.)”.  Personally, I’ve never paid much mind to the grand entry of a new year. I’d been in school for many years, and so January 1st usually just signaled the middle of my Christmas break, rather than a pivotal time to reassess my life path. Last year was my first New Years as a working adult, but to be honest, I had just gotten married and started a new job that I loved so life was pretty great, why resolve to change it?

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Asian Inspired Spaghetti Squash Boats

Last week I did not enjoy my lunch. In an effort to conserve, cook with what I had on hand, and trust in my kitchen creativity, I created a butternut squash and carrot soup, spiced with miso, ginger paste, and black pepper, for a slightly Asian flair. Now, my stovetop tastes all led me to believe I had created a warming, seasonal soup that would pack up well for two days worth of work lunches. Yet, for some reason, as I got over halfway through my soup I stopped loving my lunch. Something was missing- or was it that there was too much of something else? The flavor simply did not carry over to the next day.


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Kefir Pumpkin Bread with Miso Nut Butter Spread

When it’s 70 degrees and sunny in October, flu and cold season seems farther away than ever; however, that doesn’t mean you can’t start playing defense by boosting your immune system now. Truthfully, I believe that a whole foods, well-rounded diet, combined with a healthy dose of physical activity is the best year-long medicine, but there is a group of foods that can help to fortify your most crucial defensive player during the winter months. I’m talking about probiotic foods and your gut.
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