Dietitian Dish

01/22/2026

Ghost-Spider and I just whipped up a fan favorite: No-Bake Granola Bars!
These are perfect for a quick energy boost whether you’re swinging through the city or just headed to work. No oven required! The best part, they’re fun for toddlers to make with you.
The Dry Mix:
• 2 cups Oatmeal
• 3 tbsp H**p seeds
• 2 tbsp Flaxseeds
• 2/3 cup Crushed walnuts
• 1/2 tsp Salt
The “Glue”:
• 1/3 cup Honey
• 1/2 cup Peanut butter
The Finale:
• 1/3 cup Chocolate chips (everyone’s favorite!)
Instructions:
1. Mix the dry ingredients together in a large bowl.
2. Stir in the honey and peanut butter until everything is well-coated.
3. Fold in the chocolate chips.
4. Flatten the mixture firmly onto a pan lined with parchment paper.
5. Refrigerate for one hour.
6. Cut, serve, and enjoy!

01/22/2026

I don’t know if this counts as the world’s fastest meal or the world’s slowest — dump-and-go into the crockpot for 6 hours — but I love a recipe with zero chopping. For anyone short on time, this is one of my favorite low-effort, high-return meals.
Dump-and-go slow cooker meals are a game changer because they:
• require no chopping
• use simple pantry ingredients
• cook while you’re busy doing literally anything else
Slow Cooker Salsa Chicken (use as bowls or tacos):
• 3 chicken breasts
• 1 jar salsa
• 1 can no-added-salt black beans
• 1 can corn
• ½ Tbsp cumin
• ½ Tbsp onion powder
• 1–2 Tbsp garlic powder
• 1 tsp chili powder (optional)
• Optional: jalapeños or green chiles
Cook on low for 6 hours, shred, and serve.
I topped mine with tortilla chips, avocado, and fat-free Greek yogurt — but this meal is easy to customize based on what you already have at home.
Time-saving tip: Make once, eat multiple times. This works for tacos, bowls, salads, or wraps all week.

01/20/2026

My absolute favorite, go-to tomato soup 🍅
Cozy, comforting, and ready in under 30 minutes—because weeknights don’t need to be complicated.

The best part? 15g protein per serving thanks to my not-so-secret ingredient: tofu
It blends right in, adds serious creaminess, and makes this soup actually satisfying.

Ingredients:
• 3 Tbsp butter
• 1 onion, chopped
• 1 can San Marzano tomatoes
• 1 Tbsp thyme
• 1 cup milk
• 1 block tofu, liquid pressed out
• 1 Tbsp lemon juice
• 1–2 Tbsp pesto

Instructions
1️⃣ Cook butter, onion, tomatoes, and thyme until onions are translucent
2️⃣ Transfer to a blender, add tofu + milk, and blend until smooth
3️⃣ Return to pot and stir in lemon juice + pesto
4️⃣ Taste, adjust, and enjoy

Why I love it (as a dietitian + busy human):
• One-pot meal
• Minimal cleanup
• Comfort food that keeps you full

What’s your favorite winter comfort meal?

12/19/2025

I tell my husband at least once a week how thankful I am for what I do and how grateful I am that he supports me. I’m a natural helper, and getting to live that out every day—helping clients feel better, stronger, and more confident through nutrition—truly feels like my purpose.

When I received this news, the first person I thought of was my dad. He was an entrepreneur and my biggest supporter. He always encouraged me to pursue my dreams and was endlessly proud of my work. I know he’d be smiling big right now.

Thank you to my clients for trusting me, to my community for the support, and to everyone who has believed in me along the way. I don’t take a single bit of this for granted.

12/12/2025

Need a quick dinner the whole family will love?

10 minute recipe. Egg roll in a bowl

2 TBS Sesame oil
1 onion, chopped
2 cloves garlic, minced
1 TBS fresh ginger, minced
Ground beef or turkey
1/2 cup soy sauce or liquid aminos
1 TBS brown sugar
2 cups cabbage, shredded
2 cups carrots, shredded
Top with green onion and sesame seeds

I also served mine with sweet potatoes because …carbs

10/30/2025

Check out ‘s soups !
Nutrient dense, convenient, local and most importantly, delicious!!!

10/21/2025

This loaf of sourdough symbolizes so much more than bread for me.
For the first time since being pregnant with my twins, I finally feel like myself again.
Before kids, I baked a lot. It was my creative outlet — my way to slow down, nurture, and create something from scratch. But every time I got pregnant (thanks to months of nausea and sickness) or had a new baby (hello, sleepless nights), my sourdough starter would die.  Each pregnancy or newborn stage I would restart, nd honestly, that always stung a little.
It felt like a small reflection of the season I was in — one where survival mode took priority over creativity, hobbies, or even just feeling like I had space to breathe.
Now, with 3.5-year-old twins and a 17-month-old, life is still beautiful chaos — but it’s also starting to feel different. There’s a little more rhythm, a little more me-time, and a lot more gratitude.
So, this loaf isn’t just bread. It’s a reminder that growth happens in seasons. That the parts of ourselves we set down for a while aren’t lost — they’re just waiting for the right time to rise again.
I’m excited to be baking again, reconnecting with what fills me up, and hopefully sharing more content here —normalizing nutrition.
Here’s to coming out of the thick of it, one loaf (and one nap time) at a time.

07/11/2025

Seed oils: toxic or totally fine?

If you've been told to ditch canola, corn, or vegetable oil ASAP… let's pause. As a dietitian, I'm here to clear up the confusion.

My latest blog post breaks down:
✔️ What seed oils actually are
✔️ Whether they cause inflammation
✔️ How I use oils like olive, canola, and avocado in real-life cooking
✔️ Why fear-based food rules miss the bigger picture

If you're tired of fear-mongering and ready for a real conversation about fats, health, and balance—this one’s for you.

🖥️ Read the full post at https://www.dietitiandish.com/blog/should-you-be-worried-about-seed-oils

Should you be worried about seed oils?

07/08/2025

Dietitian Dish – July Newsletter -

07/07/2025

Things I DO and DON’T care about as a dietitian 👇 (Part Two)
✅ I DO care about you listening to your hunger and fullness cues.
❌ I DON’T care if you count calories.
Let’s talk about it ⤵️
📉 Calorie counting is one of my dietitian icks — because not all calories are created equal.
Think about it:
🥤 100 calories of soda = mostly glucose → quick energy, no nutrients.
🌰 100 calories of almonds = healthy fats, fiber, vitamin E & B, magnesium, calcium, copper, zinc, and more.
So… same calories? Totally different impact.

✨ Here’s what really matters:
🥗 Quality foods keep you full naturally. No math required.
🧠 Food is more than math. It’s comfort, culture, connection, and care.
🔄 Calorie counting disconnects you from your body. It can lead to guilt, stress, or disordered eating.
Your body isn’t a robot. It doesn’t need the same number of calories every day. It needs nourishment, not perfection.

07/07/2025

Things I DO and DON’T care about as a dietitian 👇 (Part Two)
✅ I DO care about you listening to your hunger and fullness cues.
❌ I DON’T care if you count calories.
Let’s talk about it ⤵️
📉 Calorie counting is one of my dietitian icks — because not all calories are created equal.
Think about it:
🥤 100 calories of soda = mostly glucose → quick energy, no nutrients.
🌰 100 calories of almonds = healthy fats, fiber, vitamin E & B, magnesium, calcium, copper, zinc, and more.
So… same calories? Totally different impact.

✨ Here’s what really matters:
🥗 Quality foods keep you full naturally. No math required.
🧠 Food is more than math. It’s comfort, culture, connection, and care.
🔄 Calorie counting disconnects you from your body. It can lead to guilt, stress, or disordered eating.
Your body isn’t a robot. It doesn’t need the same number of calories every day. It needs nourishment, not perfection.

06/27/2025

Things I DO and DON’T care about as a dietitian 👇 (Part One)
✅ I DO care about you eating a variety of fruits and vegetables and meeting your nutrient needs.
❌ I DON’T care if they’re organic.
Here’s why ⤵️
🌱 Fruits & vegetables are:
– Rich in vitamins + minerals
– High in fiber (great for digestion, blood sugar, and heart health)
– Full of antioxidants
– Naturally hydrating
– Supportive of brain, hormone, and immune health
✨ They’re colorful, flavorful, and satisfying — and you deserve to enjoy them.
🚫 Organic vs. conventional? Not a dealbreaker.
Studies show no major nutrient difference. If you love organic and can afford it, great! But what I care about most is that you’re eating a variety of produce regularly — in any form that fits your life.