Eliza Savage, MS, RD, CDN

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Eliza Savage, MS, RD, CDN

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Eliza Savage, MS, RD, CDN, Nutritionist, New York, NY.

04/16/2021

✨Exciting News✨If you know me, you know I live and breathe nutrition and fitness. When I’m not on a run or whipping up a new recipe👩🏼‍🍳, I’m trying the hottest fitness class or thinking about how to properly explain this months diet trend. This innate interest (plus my past in publishing and experience as an RD) made joining the Fit editorial team my ultimate dream job. As Senior Editor, I can’t wait to expand upon the incredible content the site offers and build out a rockstar team 🎉🏃🏼‍♀️

If you’re in the editorial and/or nutrition and fitness field, we’re hiring! Currently looking for an Editorial Assistant and an Editor. We’re also recruiting expert writers for evergreen and news content. 💻🗒

06/17/2020

Can’t wait to kick off .spoon Wellness Week on Sunday (6/21)! Join me on IG Live with .spoon at 11am. I’ll walk through the delicious meal plan (integrating their products and delicious recipes from other bloggers and my 📘)and discuss 5 reasons why you may want to adopt a more 🥬🥒🥑🥦🍅Follow .spoon for an awesome line up of content 💕

04/27/2020

Sourdough Graham Crackers 💕If you know me well, you know I have a sweet tooth. I can’t decide whether I love 🍫 or graham crackers more, but when my daughter became obsessed with Grahams, I thought I’d take a stab at making them. And let it be known, they’re cookies not crackers 😉
Preheat oven to 350F. In a large mixing bowl, combine 1.5 cups whole wheat flour, 1/4 cup brown sugar, 1 tsp baking powder, 1/2 tsp baking soda, 1/2 tsp salt, 1 tbsp cinnamon. Add 3/4 cup sourdough starter, 4 tbsp maple syrup, 1 tsp vanilla, 1/2 cup melted coconut oil. Mix well until a ball of dough forms. Divide dough in 2. Cut 3 pieces of parchment, and place 1 ball of dough between 2 pieces. Use a rolling pin (or wine bottle) to roll out dough until 1/8 inch thick. Remove top piece of parchment, then use a knife or pizza cutter to cut into squares. You can use a fork to prick holes in squares or make designs. Place whole sheet of parchment paper (with cut squares) on a baking sheet, place in oven, and bake for 15-18 minutes or until golden brown. Let cool and repeat for 2nd half of dough. Store in airtight container.

04/27/2020

Black Bean 🍄 Burgers 🍔

Cook 1 cup brown rice, set aside. Saute 1.5 cups shiitake mushrooms in 1 tbsp. olive oil until soft, set aside. In a food processor, blend 1/2 white onion and 1 clove garlic. Heat 1 tsp olive oil in a skillet, add onion + garlic mixture and 1/2 tsp red pepper flakes. Cook until fragrant, about 2 minutes. Process 1 (15-oz) can black beans in food processor, scraping down sides, until finely chopped. Add mushrooms and pulse 2 or 3 times, until combined but still chunky. Add beans, mushrooms, cooked rice, onion + garlic mixture to a large bowl, mix to combine. Add 2 eggs, 3/4 cup bread crumbs (Gf, regular, or chickpea), 2 tbsp soy sauce or coconut aminos, 2 chopped green onions (scallions)- white and green parts, and a bit of freshly ground pepper. Mix well.
Form 1/2 cup portions of the mix into patties and place on a parchment-lined baking sheet. Cover and refrigerate for 1 hour (or overnight). When ready to cook, bake at 350 for 20 minutes, flip and cook for another 15-20 minutes or until lightly browned on both sides.
Eat or freeze 🍔

04/17/2020

What my workouts look like these days 🤸🏼‍♀️🧘🏼‍♀️
Always the source of many great ideas, my gal pal group text inspired me to share the workouts that I’ve been loving. We trade recipes, memes, memories, and of course, fitness finds.
Especially now, exercise keeps my mood boosted and body feeling great. Here’s my list of favorite ways to get moving— with no relatively no equipment, just some self-motivation!

🔅Instagram live: EmBody class is an instant mood booster
🔅Body weight HITT: on app
🔅Yoga flow: on app
🔅Anywhere workout: phone number workout
🔅 channel:
🔅Arms: Google dancer arms
🔅Barre-less barre: on demand, especially with and

04/16/2020

Who needs ? Ok, I really miss my salads. Made this instead 🥗 Avocado Kale Caesar with Grilled Chicken + Sliced Sourdough. So basic, but so delicious. “🥑 Caesar dressing made by processing approximately 1/2 avo + 2 tbsp red wine vinegar + 1 tbsp Dijon mustard + 1 tsp honey + 1 tbsp olive oil + 2 cloves minced garlic + juice of 1/2 🍋 + 1 tbsp grated Parmesan cheese + 2 tbsp grated pecorino cheese + salt & pepper 🙌🏻 Thanks for the produce!

04/11/2020

When I’m not working, running, or chasing my toddler...you’ll find me tending to my 🍞 Now I get why people are so obsessed with baking bread. It’s an art, a science, a moving meditation. It’s also delicious.
While I’m admittedly not a huge bread eater, is easier on the tummy than typical wheat breads. The bacteria partially digests the , and the bread naturally has rich capacity due to the bacteria in the starter. I think I just found my new hobby 🥰

12/16/2019

Christmas shopping 🎄Wrapping up projects + clients for the year 📕👩🏼‍💻Moving 📦 Simplicity really is the name of the game right now! This sheet pan Salmon is 👌🏻

Preheat oven to 350F. Chop 1 large sweet potato into 1/4-inch cubes, trim asparagus and arrange on a parchment-lined sheet pan. Nestle 2 4-6oz Salmon fillets in with the veggies. In a small bowl, mix 2 tbsp olive oil + 2 cloves minced garlic + 1/4 tsp each salt and black pepper. Brush salmon lightly with olive oil mixture then distribute remaining over veggies and mix well try o coat. Top 🐟 with thinly sliced 🍋 + sprinkle 1/2 tsp finely chopped thyme over sweet potatoes. Bake for 30 minutes. 🤗

09/20/2019

Posted by popular demand 🍫🍌Love an easy “blender bread”! Into the goes 2 cups oats + 1.5 bananas + 1/2c pumpkin + 1/4c maple syrup + 1/4c nut butter (optional) + 1/4c almond milk + 1/2 tsp ginger & nutmeg + 1 tsp each baking soda, baking powder, cinnamon. Blend until well combined. Pour into a coconut-oil greased loaf pan, stir in 1/4 cup dark chocolate chips. Bake at 350 for 35 minutes, or until a knife comes out clean. Let cool before cutting...clearly I couldn’t wait 😋

08/25/2019

🍓🍌🍎Food is medicine 🥕🍠🌿 If I teach my daughter one thing (aside from kindness), may it be the power and pleasure of healthy, fresh food 💕 Nap time interrupted for a trip to

07/02/2019

Summer Salads 🙌🏻 Arugula + cantaloupe + mozzarella + prosciutto + toasted pine nuts + balsamic vinaigrette 🌟

07/01/2019

Reflecting on my run this morning 🏃🏼‍♀️A year ago today I found out I was pregnant 💕 It’s crazy to think what can change in a year and what a journey it’s been. I’m extremely lucky that my wasn’t ridiculously long, but it was stressful and mentally challenging at times. Pills, shots, uncomfortable probing, early clinic hours, do this, don’t do that, take this, skip that... Like nutrition, there’s not a one size fits all for getting pregnant. You try things out until they work (hopefully) or you find another way. To all those on their own path, don’t be shy— reach out, happy to chat or be supportive 😘💕 Most importantly, do what feels best for YOU.

06/05/2019

🍞Blueberry Almond Oat Loaf 👍🏻 Experimenting with easy baking. Soak one cup of pitted dates in water for 1 hour, drain (reserve liquid) place in blender or food processor. Add 1/2 c oats, 1 tsp baking powder, 1/4 tsp salt, 4 tbsp flax, 1 c almonds (or 1/2 c almond butter), 1 tsp vanilla, 1 tbsp cinnamon. Blend until well combined, adding reserves liquid as needed. Add 3 eggs to mixture and blend. Pour into a coconut oil greased 8x8 baking dish, even out top with spatula and pour on 1 c blueberries. Press blueberries down gently. Bake at 350F for 30 minutes. Let cool for 30 minutes. 🌀Delicious for a snack, breakfast or dessert!

05/25/2019

What do you do with extra ripe 🍌? Blender 🍌🍞🍫! Preheat oven to 350 and grease a loaf pan with coconut oil. Place 3 🍌, 2 cups oats, 2 eggs, 1/4 cup maple syrup, 1 tsp baking soda and 1 tbsp cinnamon in blender. Blend until smooth. Pour into loaf pan, mix in chocolate chips (about 1/4 cup), bake 30-35 minutes.

05/22/2019

Was browsing through my cookbooks today 📚 searching for a fresh Summer dish. new disappoints. The “Its All Easy” Poached Asian Chicken Salad was so good! ➡️ Butterhead lettuce + grated 🥕+ grilled zucchini and asparagus + mint. Shredded chicken breast poached by boiling it (cover by 1 inch) for 10 minutes with 2 smashed cloves of garlic and 1 inch ginger chopped into small pieces. Check out the dressing modifications by checking out the link in my profile ❤️

05/09/2019

🍟🍠 The BEST spicy baked sweet potato fries 💯 These are one of my go-to side dishes that work with tons of different meals...and are so simple. Slice 🍠 (about 1 per person) into fry shapes by cutting “bread-like slices” end to end and then cutting those lengthwise. Place on a parchment-lined baking sheet (for easy cleanup). Toss with a drizzle of olive oil + sprinkle with sea salt and red pepper flakes 🌶. Bake at 350F for about 30-45 minutes. The secret to crispy fries—-don’t touch them!

04/30/2019

Dinner, simplified 🍽 When I’m not sure what to make and have limited time, I simplify dinner by choosing a protein source (chicken, fish, eggs, meat, lentils, quinoa, etc) and go from there (add veggies + healthy fat + complex carb). I don’t plan out all meals for the week as I like to cook based on what my husband and I are in the mood for, but having a strategy in place by lunch time is key to avoiding the 7pm seamless scrolling 📲This weekend I ordered some chicken breasts on + marinated them in zesty ranch vinaigrette this morning. Baked them + made brown rice at 3pm. Made the salad while my husband put the baby to sleep 🙌🏻 at its finest.

04/27/2019

Feeding my babe 🍼...but dreaming about this lunch date 💕 I feel so lucky to be able to my 👶🏼 but I must admit it’s a full time job 🍼 Harper started her life with a short stay in the NICU and has had all sorts of feedings- bottle, b**b, formula, breast milk. A fed, happy and healthy baby is all you want...and It’s definitely a personal choice however you get there. When I work with breastfeeding moms, I highlight that fueling mama is critical to fueling baby (and baby’s sleep)! The balance of carbs/protein/fat in this Rainbow Bowl is a great example of fuel. also play a role- need at least 3L 💦 It’s fun to apply these concepts to myself...my 8 week old is sleeping well and busting out of her 3-6 month clothes, so I guess something I’m doing is right 😜🤷🏼‍♀️

04/17/2019

🙋🏼‍♀️Guilty of always jumping to the worst-case scenario in order to prepare myself for the worst thing that could happen. Over the past year, especially with and my (AND thanks to an incredibly realistic and smart husband...) I’ve grown to realize that this isn’t a productive way to live!✨ Even if just for today, believe (and have faith) that something incredible is about to happen 😘 It just might!

04/13/2019

𝒮𝒶𝓉𝓊𝓇𝒹𝒶𝓎 𝓂𝑜𝓇𝓃𝒾𝓃𝑔 🍳 Eggs + fruit = my favorite way to start the weekend on the right foot. & to keep you full + fueled for an awesome day. also tends to be one of the “controllables” or meals that you eat at home/is in your hands on the weekends, while lunch and dinner may be on the go and subject to a group decision. ☀️ How are you fueling your Saturday?

04/11/2019

Are you a fan of 🍗🍅🧀 Chicken Parm? It’s my husband’s favorite dish, but a typical recipe calls for lots of white flour and butter. Here’s my version. Preheat oven to 350F. Rinse/pat dry 1 package of thinly sliced chicken breasts/cutlets (you can use regular breasts and pound to 1/4-1/2 inch thin or adjust cooking time for regular breast). Dip pieces of chicken into egg wash (1 egg lightly beaten in small bowl) then dip in Panko, whole wheat bread crumbs or this breadcrumb mix. Place coated chicken on a lined baking sheet, repeat for all chicken, then place in over and bake until cooked through (about 10 minutes for thin pieces). Top each piece with a few spoonfuls of your favorite 🍅 sauce and a thin slice of fresh mozzarella cheese. Bake for another 5-10 minutes or until cheese is melted and bubbling. Enjoy ❤️

04/09/2019

Quick & easy lunch🐟🥗 Salmon Salad on high crackers + greens. Mix Salmon with capers and a bit of Dijon (today I used some of my homemade balsamic vinaigrette). Put “salmon salad” on top of crackers or just with the 🥗👍🏻 If you’re not a fan of then try or thin stackers or 😊

04/07/2019

Best of both worlds 🥗+🍔 Love this turkey burger with lettuce wrap + 🍅🍄❗️All about the simple swap!

04/05/2019

I ❤️ Maple Almond Butter 👩🏼‍🍳When I ran out this week, I wanted to recreate it at home. Delicious! On a baking sheet, toss 2c almonds with 1/4c maple syrup + 2 tsp coconut oil. Bake at 300F for 25 minutes, stirring halfway thru. Let cool for 10 minutes, then put into a food processor and pulse until smooth (about 3-5 min). Scrape down sides as needed. Add 1 tsp each vanilla extract, salt, cinnamon & pulse to combine. 😋

04/04/2019

🍳Quick + easy dinner when I’m too tired to wait for = 🥚🧀🍃🍅Caprese Omelet 🙌🏻 So good, so simple, and ready in 5 minutes. 2 eggs + cherry tomatoes + basil + mozzarella ‼️

04/03/2019

💣‼️ Dangerously good. I love Chocolate Probiotic Granola, but didn’t have time to pop out to the store. Sea Salt Cacao Granola: mix 3c oats + 1 cup any nuts/seeds you have (I used pumpkin + sunflower seeds and chopped walnuts) + 1/4 c unsweetened coconut flakes + 3 tbsp chia + 1 tsp sea salt + 1 tbsp cinnamon + 1/3 c Cacao powder + 1/4 c coconut oil + 1/3-1/2 c maple syrup. Spread on a cookie sheet lined with silpat or parchment. Press down to form an even layer. Bake at 350F for 17-20 minutes. Let cool! 🥰

04/02/2019

Simple way to balance any meal: 1/2 plate veggie 🥗+ 1 fist size carb (quinoa) + protein 🥚+ 1-2 healthy fats (dressing + 1/4 🥑).

03/28/2019

🍪No Bake Energy Bites 🍫🥜 These are one of my favorite treats to make that are so simple, delicious, and surprisingly nutritious. For those wanting a simple sweet bite: mix 2c oats + 1/2c ground flax + 1/4c chia + 1/4c coconut flakes + 1 cup nut or seed butter of choice + 1/3c maple syrup or honey + 1 tsp vanilla + 1/3c dark chocolate chips. Mix and roll into small balls. Store in the fridge or freezer! I add to the mix to make these a powerhouse.

03/25/2019

Strategic Snacking ✅ Having a and is the 🔑 to any plan. I always recommend that my clients have a snack on hand just in case, and usually we aim to include an as a helpful bridge between lunch & dinner. This cuts overeating at dinner & post-work that leads to eating😉 What’s in my stroller stash today? I usually opt for fresh fruit + protein like an egg or nuts, but have these packaged items tucked into my bag as other options: Dried Mango 🥭, protein bites + spicy pumpkin seeds 😋

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New York, NY
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http://www.middlebergnutrition.com/

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