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5-Ingredient Butternut Squash Goat Cheese Dip

I would love to be one of those people who creates elaborate appetizers to share at parties where everybody brings stuff, but that’s just not my reality. Part of this is my perfectionism at work—wanting those adorable bacon-wrapped green bean bundles to still look good when I get to where I’m going—and part of it is circumstantial. Because on any given workday, I’m running around between appointments and have limited refrigerated storage space (aka office mini-fridge or insulated lunch bag with ice packs). Then there’s that whole thing about lacking a car and needing to be able to safely transport something in my backpack, on the subway, on the bus…

#citygirlproblems What can I say?

While I could just bring a bottle of liquor and sometimes do (I’m that dietitian who brings the whiskey to the party), I still like to share something edible that’s more personal than chips and salsa. I seem to have settled into this pattern of making a different kind of “dip” for each event. It’s easy to get creative with, travels well, and makes a great vehicle for the inevitable bag of baby carrots or sliced veggies I like to bring as well. I like finding new ways to incorporate veggies since it’s a great way to up the nutrient value while lowering calorie content. Plus, it’s fun to play mad scientist with different flavor combinations.

While I haven’t hit on a signature recipe that colleagues and friends ask for (like one colleague’s tequila cupcakes or another’s amazing cucumber yogurt dip), but it’s pretty safe to assume that if you’re hosting a party on a week night and I’m bringing a dish, it will be some kind of weird-is-good dip with some roughage to enjoy it with.

Here’s a recipe I created to share at a recent event with some people I work with. I love it because it combines two of my favorite foods: butternut squash and goat cheese. It’s tasty in its traditional party-dip context, but it’s also awesome on toast (or sweet potato toast or a chickpea flour pancake, if you don’t do toast) and in an omelet or frittata.

butternut-goat-cheese-dip Read More »

Have a Sweet Weekend!

Happy Friday! Hope you’re looking forward to a great weekend.

One thing I love about weekends is the chance to take my morning routine at whatever pace I want (except, of course, if I’m doing a weekend shift at the hospital). It’s also a great time to try new breakfast recipes. If it’s a major fail, you have the time to scrap it and start over. If it doesn’t fill you up, you have the flexibility to make a healthy snack mid-morning.

Here are a few of my favorite sweet potato recipes that are perfect for breakfast: Read More »

Thinking Out Loud: Real Life

Happy Thursday! How’s your week going? I don’t know about anyone else, but this year I’m not really feeling any crazy “new year, new you” vibes. The general theme seems to be, “Stay on that right-for-you path.” Last week I talked about how creating a calendar for my blog helped me get a better handle on my workflow. As we get into these first weeks of 2017, I’m still thinking a lot about my schedule and how I can manage my time more effectively.

I love when people are, like, “How do you do it all?”

Um, I don’t. Exhibit A: Sometimes getting out the door on time in the morning is more of a priority than getting all the dishes into the dishwasher.

I try.
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What I Ate Wednesday #301

Congrats—we made it through the first week of 2017. I’m finally starting to feel like I’m in the groove of this new year. Last week it just seemed to take me forever to get back into a feeling of routine. I was going through the motions of all the things I had to do, places I had to be, but my mind felt so scattered. Mercury Retrograde certainly didn’t help. After our five-plus years together, my coffee maker decided it wasn’t in love with me anymore. And I got holes in my brand-new tights. First world problems, but still. Le sigh.


I thought that being an adult meant magically not having holes in your socks and tights anymore. Guess I was wrong.

Luckily, by the time I wrapped up on Friday, I finally felt in sync with the calendar, at least, if still down a coffee maker.

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Recipe ReDux: Sodium-Saving, Flavor-Raising with Kikkoman (Sponsored)

This recipe is sponsored by Kikkoman. Today I’m linking up with the Recipe ReDux to share a reduced-sodium recipe that doesn’t skimp on flavor.

Soy sauce is a popular kitchen staple. It’s an easy way to add depth and flavor to a dish with minimal effort. It’s been around for thousands of years and is a key component to countless dishes. However, its sodium content can be a challenge, especially for someone on a low-sodium diet. Traditional soy sauce contains almost 1,000 mg per tablespoon—almost half of the recommended limit of 2300 mg per day and two-thirds of the 1500 mg recommended to people over age 55 or those suffering from or cardiac conditions such as hypertension.

KikkoMan is teaming up with the Recipe ReDux this month to feature its Less Sodium Soy Sauce, which has rough half the amount of its regular product. While it’s still not a low-sodium food, it’s a huge improvement.


A study conducted on soup, salad dressing and stir-fried pork found that by using 1/2 teaspoon of KikkoMan Less Sodium Soy Sauce in place of 1/2 tsp. table salt, the sodium content of the recipe was cut by 1000 mg. Not too shabby! Our recipe challenge this month is to cut the sodium one of our family’s favorite recipes in a similar way. Challenge accepted! Read More »

How to Beat the Winter Blah’s

Happy Friday! Hope your 2017 is off to a great start so far. After diving back into a busy catch-up week, I’m looking forward to taking some time this weekend to take stock of what’s ahead for this season…and finally getting around to dismantling my Christmas tree.

Christmas tree mini

I’ve had my adorable little fake tree since 2010 and still store it in the original box, but I’ve been thinking that maybe next year I’ll invest in some new storage containers. Also, I recently noticed an ex-boyfriend’s mother’s handwriting on several cardboard boxes on a shelf (easily 10 years old, if not more!), so I may need to break my January-March spending fast and hit up Bed Bath & Beyond this weekend for replacements. From a feng shui perspective, it can’t be good to have that stuff around.

But I digress…

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How A Blog Calendar Changed My Work Life


I know I’ve been blogging since, like, before some of you were born (I’m kidding! Unless you count Diaryland circa 2001, in which case that might actually be true), but I rarely write about, well, blogging. After receiving some requests for a post about my blog calendar, I wrote this up for you guys. I keep a calendar of writing and consulting project deadlines, but the blog editorial calendar is a separate thing that I’m so happy I finally bit the bullet and put into practice. It’s been a major game-changer!

Just as a disclaimer, this is what’s worked for me, but one of the things that is so awesome about blogging is that pretty much anyone who wants to have a blog can! There are so many ways of doing things and not just one correct way, so while listening to others’ ideas is a great jumping-off point, it’s important that you tune in to what feels right and authentic to you and honor that.

Okay, so let’s jump right in. This post is a little wordier than my usual, so thanks for stopping by and reading.

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What I Ate Wednesday #300: 16 going on 17

Happy Wednesday! This is the first What I Ate Wednesday of 2017. I kind of love that the 300th installation of this weekly food diary-esque series occurs in the first week of a new year. I also kind of love this meme I saw floating around over the weekend:


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Savory Mushroom Oat Bowl

This morning I’ve got a healthy breakfast for you. I’ve been making it so often lately, I couldn’t believe I didn’t have a recipe up! A few weeks ago I posted my favorite sautéed mushroom recipe. Cooked mushrooms are one of my favorite things to eat on top of savory oatmeal.


I know I said this was a breakfast recipe, but it’s also delicious for lunch or dinner. I like to add a bunch of savory spices, but you can easily do a simpler version with just a little pepper and sea salt to taste. You can also apt in or out of using the grated zucchini. I’m a fan because it’s a delicious way to volume and nutrients without adding a ton of extra calories. Also, you don’t have to add the goat cheese and tahini on top, but I highly recommend it for adding some filling fat and satisfying flavor. Enjoy!

Savory Mushroom Oat Bowl


  • ~1 cup water
  • 1/3 cup rolled oats
  • 1 tbsp ground flax
  • 1/4 tsp ginger
  • 1/4 tsp turmeric
  • 1/4 teaspoon paprika
  • 1 4 tsp garlic powder
  • 1/4 tsp red pepper flakes
  • 1 small zucchini, grated (optional)
  • 1 cup spinach (optional)
  • 1/4 c liquid egg whites or 1 egg (optional)
  • 1 cup cooked mushrooms
  • 1 tablespoon goat cheese
  • 1 teaspoon tahini (optional)


  1. Bring water to a boil. Stir in oats, flax, and spices. Lower heat.
  2. Add zucchini and spinach, if using. Cook ~5 minutes, stirring occasionally to prevent sticking.
  3. When water is almost all absorbed, add the egg whites and whisk 2-3 minutes.
  4. Cover pot with a lid for ~5 minutes.
  5. Remove cover and pour oats into a bowl. Top with cooked mushrooms, goat cheese, and tahini.


Do you ever make savory oatmeal? What’s your favorite breakfast lately?  


Disclosure: This post may contain affiliate links. 

Greenery and Green Foods for New Years

On January 1st, I like to kick off the new year by enjoying foods and activities that align with how I want to feel in the coming 12 months. Today, that includes yoga, and plenty of green foods, especially because the color green represents wealth—whether that relates to your health, relationship, to money, to career, to creativity, to an abundance of  opportunities is up to you.



I’m changing things up from my usual New Years resolution routine and focusing on a word this year instead of a “must-do” list. For me, that word is: Live.

As in, continue to build the life I want and give myself space to live in it.

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