Philly Dietitian

Enjoying one more food experience with my fav @terraincafe to close out November...how is it almost December?! I ordered the Harvest Bowl + salmon and the Pear Prosecco Smash cocktail minus the simple syrup Happy Sunday! #phillydietitian

Small plates & a cute date #phillydietitian

Some DIY Charcuterie inspiration for anyone that lacks talent in the kitchen () but doesn’t want to go empty handed to their thanksgiving dinner. Thank you @dibrunobros for being my saving grace this year! - Find the right size board to fit all the goodies: cutting board, marble slabs, basic tray etc - Choose at least 2-3 meats: salami, prosciutto etc. - Choose a variety of soft and hard cheeses: Havarti, cheddar, goat, blue etc. - Add crunch! Crackers, veggies, or othe...r cheese vehicles - Snacks! Cured olives, mini pickles, colorful antipasti,dried apricots, grapes etc. - A couple dips and spreads: spicy mustard, fig jam, hummus etc - Fill in any blank space with nuts and garnishes Enjoy #phillydietitian

This tahini sauce may not fit the theme of Thanksgiving veggies, but it will certainly make the flavor of any root vegetable POP! Tahini Roasted Veggies - 2 pounds of your favorite veggies (I used brussels & carrots) ... - 2 tablespoons tahini paste @soomfoods *PHILLY LOCAL - 1 tablespoon extra virgin olive oil - 2 teaspoons ground curry - 2 teaspoons ground cumin - 1/2 teaspoon kosher salt Preheat oven to 400 degrees and line a large baking sheet with parchment paper or a silicone mat. Set aside. Peel or cut your choice of veggies. In a large bowl, whisk together the tahini, olive oil, curry, cumin, and salt. Add the veggies, then with your hands, toss to coat the carrots in the tahini mixture. Place coated veggies on the baking sheet. Roast for 20 minutes, flip the carrots over, then continue roasting until tender and golden brown, about 15 additional minutes (35 minutes total). Serve with Tofu, Chicken or Salmon and an RD approved starch for a nourishing meal #phillydietitian

This may seem quite fradulent of me to say, but I look forward to discovering (and tasting) Philly-made treats to take home to Lancaster and share with my family and friends, especially over the holidays. Since I won't be sitting down to a Thanksgiving meal with my entire family this year, I am going to be EXTRA generous with my Philly themed treat box deliveries. When shopping for Thanksgiving desserts, consider local businesses in your area. It's been a tough year for small businesses so try to support them whenever you can. Some of my favorite Philly go-to's are @bakeshopon_20th, @smallovenpastryshop, @psandco, @sweetboxphilly, and @metropolitanbakery. Oh, and never forget - it always tastes better when you share #phillydietitian

Last nights craving went rouge - this is not fake news @megillen @cait2432 @jlhunt64 @mpierce29 @dalyonsking @jtcalo @jcthomas3 @ekt215...homemade #friendsgiving

One of my favorite main line spots is @terraincafe. It is the perfect place for good eats, shopping and the best photo opps - some of my favorite activities! Emphasis on the eeeeaats. #phillydietitian

Feeling inspired at the start of a new week with some tips from @jamesclear, author of Atomic Habits. He shares the secret behind setting small habits that can end up changing your life and I am on board! There are three ways to break a bad habit: 1. Reduce - Curtail the habit to a desired degree. You won’t be breaking the habit entirely, but instead will be reducing it to a desired level. 2. Eliminate - Cut out the habit entirely. This can work but it’s rare to go cold t...urkey with a habit, so this is a more difficult method. 3. Substitute - Sub a good behavior for a bad one. This is often the most effective method because you’re focused on building a good habit while slowly diminishing the bad habit. There is no ONE way to change a habit. There are thousands of ways but the path for you is the concept that makes the most sense and meets you where you mentally are. You got this! #phillydietitian

Dietitian or not, it's like an unwritten rule: The weekend calls for a pizza night with friends. Oh, and wine. That too. Living the gray life with some @emmysquaredpizza takeout. Anyone else having pizza (or wine) tonight?!? #phillydietitian

DIY Sweetgreen Harvest Bowl This is one of my fav salads AND it contains fall ingredients so it’s perfect for this time of year There is nothing better than cooking with produce that’s in season. You’re getting more nutrient-dense, fresh and affordable produce when you choose what’s in season plus it helps support local farmers which is so important A few in-season fall items I’ll be picking up:... - squash - sweet potatoes - apples - brussels sprouts - pumpkin - beets I think something with spaghetti squash is coming next #phillydietitian Credits to: @thewellnutt

Running short on time? Check out some of these RD approved lunch spots that are some of my faves in the city! If you know me, you know I make a mega salad every day for lunch and love trying new menu items from these places! Choose a green base - I love arugula or spring mix Top with 3 different kinds of veggies + RD approved starch Add a nourishing fat - nuts, seeds, avocado, etc. ... Pick a protein - tofu, chicken, tuna, etc. Add a dressing - go light on the dressing or try asking for squeezed lemons/lime with hot sauce (one of my go-to's at @sweetgreen!) Spicy Cashew is also another one of my faves at @sweetgreen #phillydietitian

Sunday is for Sourdough

City life is great but I LOVE exploring fun things to do in the burbs! Tonight I’m checking out the Tailgate Series Drive-In Live Music & Dining at @118northwayne! I had to order the Brussels sprouts of course...they’re my absolute favorite fall veggie and I love eating them fried (w/ ), sautéed or roasted from all different restaurants. Where is your favorite spot for brussels?! #phillydietitian

It's #NationalNutDay! Seriously, peanut butter is my kryptonite and I simply cannot function without a hearty spoonful of it every morning. From peanut butter to almond butter to cashew butter, there are so many options to celebrate today with! This morning I made an apple & peanut butter protein smoothie (recipe in story!) My favorite brands are 365 Everyday Creamy Peanut butter, @rxbar vanilla almond butter, @nutzzo.id peanut pro nut butter crunchy! Photo and recipe by: @theveganatlas #phillydietitian

I'm so grateful that certain activities around the city are starting to feel back to "normal", like me heading to my favorite produce stand @iovinebrothersproduce in @rdgterminalmkt! Today I'm on a mission to find the perfect sugar pumpkin to roast with pecans, cinnamon, thyme, chili powder and a touch of honey. Last year I ate this sweet & savory combo as a side dish on repeat all through fall and winter. Seriously, this is the only roasted pumpkin recipe you'll ever need! #phillydietitian Photo from: @iovinebrothersproduce

One of the many things I love about fall.....PUMPKINS ! Tasting all the fall vibes in these @erinliveswhole pumpkin pie protein bars! Recipe and photo by @erinliveswhole: Mix 1.5 cups @bobsredmill oat flour with 1/4 cup vanilla protein powder (I used @vitalproteins vanilla collagen powder), 1/4 tsp salt, and 1 tbsp pumpkin pie spice. Add 1/3 cup cashew butter or @rxbar maple almond butter, 1/4 cup pumpkin purée, 1/3 cup honey, 1 tbsp melted coconut oil, 1 tsp vanilla. Sti...r until well combined. Add 1/2 cup mini chocolate chips. Press into bread loaf pan. add more chocolate chips on top and refrigerate/freeze at least 30 min. store in fridge or freezer #phillydietitian

Excited to announce that I’m extending my counseling services to the Lancaster community in addition to my current client base in Philly! I am looking forward to offering my nutrition services to my hometown by joining the @i_am.limitless1 community. I will be accepting clients virtually Monday - Friday and in person Tuesday and Wednesday. Cheers to a new wellness adventure! Make sure to follow along at @lancasterdietitian! #phillydietitian

Don’t tempt me with a good time...living my gray, on my favorite day ...#balance #sundayvibes #rdapproved #phillydietitian

Grilled chicken kabobs are on my menu this week If you’re looking for a simple and fresh whole foods approach to your summer dinners, this is without a doubt the BEST Greek chicken marinade. . What do you need? Chicken Plain Greek Yogurt ... Lemon Garlic, Olive oil Oregano, Parsley Salt & Pepper Full recipe link is in my bio! @ Avalon, New Jersey

Happy Friday! I decided to improve my quarantine location by escaping the city to beautiful and relaxing Avalon, NJ. It is amazing how a change of scenery can inspire your best work . I have been developing the following posts this past week to keep my clients feeling GREAT as the days get longer and the weather gets nicer: Weekly challenges of small, achievable goals that will make a difference!... . Light summer meal recipes . Posts of nourishing food swaps to keep you feeling satisfied. . Refreshing, RD-approved cocktail recipes for those summer nights or days I can’t wait to share my summer with you