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How to Poach an Egg in the Microwave

September is Better Breakfast Month, and today I’m teaming up with Vital Farms to talk about one of my favorite breakfast foods: eggs!

I didn’t discover how much I loved eggs until I moved into my first apartment in college and had to figure out cooking for myself. I started with a simple fried egg, which I added to noodle soup I doctored up with frozen veggies. Primitive at best, but I was learning.

Then I learned how to make poached eggs in my food science lab my year of nutrition school, and I found my new favorite. I made them the traditional way for a few years, until one cold winter day, right around when I was starting my dietetic internship and insanely busy and exhausted, when I came home and found a note on my door. Due to a gas leak and repair, my building’s tenants would not be able to use our stoves for two weeks. Two weeks!

I immediately started googling kitchen shortcuts to find out just how much I could use my microwave for. No way was I going to blow all my money on takeout.

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Kitchen Staple: Marinara Sauce

Good morning! In lieu of my usual Thursday musings, I wanted to ramble a little about one of my all-time favorite foods—and share the recipe with you guys so you can enjoy it too. This Recipe ReDux post is near and dear to me, since it’s all about one of my favorite comfort foods, and one of the first things I learned to make myself—my mom’s marinara sauce. My mom is an amazing cook and a patient teacher. She is also a wonderful dog-grandma to Eli, who lives with her and my dad full time now.


mom and Eli

Not to get all mushy on your guys, but I feel so lucky (#blessed! even) to have such an awesome mom. She worked full-time out of the house when my sister and I were growing up (haha the electric smell of a well functioning copy machine brings back comforting memories of my childhood), and later went on to get her Masters and started her own business while still working a demanding job. She instilled in us a very strong work ethic and a quiet fearlessness for which I’m so grateful. Even though she was so busy, she made us feel like we mattered and could share things with her. Even as an adult, I talk to my mom almost daily and confide in her about everything from kitchen mishaps to career challenges to broken hearts.  Read More »

What I Ate Wednesday #285: Marathon Monday

Happy What I Ate Wednesday. Hope all is well in your corner of the interweb. As I mentioned last week, I just started a new corporate wellness job, and this past Monday was my first real day seeing clients there. Mondays have become that marathon day where I go from projects in the morning to work to appointments after work, and I’ve officially accepted that wearing a backpack is way more comfortable than lugging multiple bags around town.

So in the spirit of this weekly link-up and look at what a dietian really eats, here’s what I had on Monday. It was a major picture fail of a day, but all the more realistic!

Breakfast: Savory Oats

savory turmeric oats


During the workday:

-A boiled egg between morning clients (not pictured)

-Lunch of salad with chicken, spaghetti squash, butternut squash, peppers, and roasted brussels sprouts with apple cider vinegar; apple dessert,

-Late afternoon snack: 2% Fage with flax

WIAW 285

Dinner: I was so tired when I got home, I just threw together a salad with the remainders of what was in the fridge—essentially the same thing as lunch since that’s what I had.

Bedtime snack: I was still hungry after dinner, so I had some plain Greek yogurt with a tablespoon each of cocoa powder and PB2 mixed in. It was exactly the right mix of stuff to settle my stomach before calling it a night.

I usually try to have more variety over the course of the day, but as you can see, there are just some days that get away from you where convenience matters more!

Do you have a long commute for work? What do you have for dinner when you’re exhausted? 

To see more WIAW, check out founder Jenn’s blog Peas & Crayons or visit hosts Laura and Arman‘s blogs.


Anti-Inflammatory Cauliflower Rice

Let’s talk volumetrics for a second. This style of eating, created by Barbara Rolls, PhD and popularized by plans like Weight Watchers, emphasizes filling up on foods that are low in calories (like non-starchy vegetables, broth, etc) and reasonable amounts of lean proteins and high-fiber legumes and whole grains, which can help you leave a little room for smaller amounts of higher-calorie foods (high-fat meats, sweets, etc). Part of what makes this so successful is that nothing is 100% off-limits, and you can prioritize the foods that matter to you.

I think cauliflower rice is an awesome illustration of volumetrics. A one-cup servings provides 25 calories, whereas a one-cup serving of brown rice will set you back 218. It looks like the same amount on a plate, but if you want to “spend” more calories on what you’re eating with the rice, the cauliflower version would be a great choice.

For example, I love falafel and babaganoush and goat cheese, but I’m indifferent to rice. I want my carb for the meal to be something I care more about, like beans (in the falafel). Still, I appreciate the texture combination. Using greens and cauliflower rice as a vehicle for the other stuff is a great way to enjoy a satisfying, visually appealing meal that’s within a calorie and nutrient range that’s appropriate to meet my needs.

Keeping It Real Food falafel bowl

See? I overthink these things so you don’t have to ; )

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Burger Heaven

Fall might be coming up (next week! ) but you can still enjoy a burger. My latest post for Azumio shares some ideas for healthy options. Enjoy!



What’s your favorite burger?

Pumpkin and Spice and Everything Nice

Happy Thursday! We’ve got a full moon lunar eclipse making things interesting this week. The September full moon has many names, including the Full Corn Moon, the Barley Moon, and the Worm Moon. My personal favorite name for this one, of course, is the Harvest Moon, if only because that’s also the name of one of my favorite songs.

(I might have listened to that on repeat about 8 times while writing this post)

One time a guy I was seeing played and sang this for me in a club he had a residency at, but it was not a great fit for his voice (key still matters even for a talented singer) and anyway, it sounds kind of like a song about breaking up/divorce (?) and it made me want to crawl behind the bar and hide. Still, it was a nice gesture, I guess. It’s just that, well, 2013. It was…a year of good stories. Thank all that is holy that time travel is not a thing.

Wow, not sure how we got on to the planets and dating and music (what else is new), but I suppose it’s fitting for this weekly randomness link party. Read More »

What I Ate Wednesday #284: Family Time

Happy What I Ate Wednesday. Hope you week is off to a great start. For today’s edition of this “what I ate”-style link party, I’m sharing some highlights from Labor Day weekend. I worked at the hospital Friday-Sunday but then had dinner with my parents Sunday night. Afterwards, we drove out to New Jersey, where I enjoyed a relaxing Monday with my family before heading back into the city that night. Even though it was less than 24 hours, I felt like I’d enjoyed a whole weekend off. It was nice to soak up some time with the family and the fur children.

Janie and Jess

Love those dog smiles : ) Read More »

Low-FODMAPS Pumpkin Spice Nice Cream

Okay, so I thought I was done with the cold foods, but I had to make an exception for this one. Today I’m teaming up with the Recipe ReDux and Nestle to share a FODMAPs-friendly recipe with you.

ProNourish Pumpkin Nice Cream

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Spiced Savory Oatmeal with Cauliflower

Good morning! Can you believe it’s mid-September already? Whenever I start writing about time, I feel like we’re talking in an elevator or something—want to talk about the weather too, while we’re at it?

Actually, talking about the weather is totally appropriate here because as we start looking ahead to the fall season and cooler weather, that brings a whole bunch of new foods and flavors to the table. After a summer of cold stuff, hot breakfast becomes more appealing to a lot of us again. Or maybe for some of us, it never left. Raise you’re hand if you’re another one of those people who has no problem eating oatmeal in the summertime. Are we weird?

If weird is this delicious, though, why be normal?

As I mentioned last week, Stonyfield is teaming up with Bob’s Red Mill this month, and I created a new savory oatmeal recipe to share, using Bob’s steel-cut oats.

bobs steel cut

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Do You Need To Go Gluten-Free?

I remember first learning about gluten in my food science class back in, like, 2009. This was right around when I was becoming aware of gluten as a controversial nutrition topic. Understanding the structure and function of gluten as well as potential risks associated with gluten intolerance (celiac disease, especially) really helped me stay grounded during a time when it seemed like everyone was in a panic over the new demon.

Happy Lentils

I was interviewed for this Self story about a recent study that showed that many people follow a gluten-free diet despite not having celiac disease. I agreed with the other dietitians in the piece that a gluten-free diet is not necessarily everyone’s magic ticket to healthy eating and could actually set you up for nutrient deficiencies if you don’t get address those gaps.

That said, because gluten-free diets often entail cutting crap from you diet, when you combine that with emphasizing whole, minimally processed foods like fruits, veggies, lean proteins, beans, and gluten-free whole grains, it can be a healthy way to eat. Read More »

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