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Stephanie Murico RD, CSP, LD

Undergraduate Degree: Dietetics, Kinesiology and Health. Miami University, 2012.

Vanderbilt University Medical Center Dietetic Internship; Focused on Disease Management and Health Promotion, 2013

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Do you like eating breakfast for dinner?? Yes/no 🤨. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I remember growing up I was always excited when I found out we were having pancakes or waffles for dinner because it wasn’t “dinner food”. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re not a fan, but love eating breakfast food at breakfast then save this recipe for this weekend! ••••• Power waffles with caramelized apples & banana 💛: -1/2 c @kodiakcakes mix (I used buttermilk) -1/2 scoop vanilla protein @drinkorgain for some extra powder -1 tbsp flaxseed & chia seeds -1/2 cup cashew milk -sprinkle of cinnamon and pumpkin pie spice ••directions: 1. Mix all ingredients together and then pour evenly in a hot and greased waffle iron 2. While the waffles are cooking I sliced a banana and 1/4 of an apple and sautéd in 1 tsp of ghee until caramelized 🤗. 3. Plate the waffles, pour over the warm fruit and top with nuts, pumpkin granola and some maple syrup!

How is it almost November?! October went by in a blur 😳. Trying to wrap my brain around the fact that the holidays are almost here and we only have 2 months left in 2019!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m hoping to have more time for recipe testing and sharing more with you guys! Let me know what vegetarian requests you have! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ My lunch this week was very easy in terms of prepping and done in about 1 hour from start to finish 🙌🏻. ••••• Butternut squash, cranberry & kale grain bowl: 1 bag cubed butternut squash (who has time for cutting??) @traderjoes 1 bunch of kale 1 bag shredded Brussels 1 cup farro 1 block of tempeh 1 can chickpeas Crumbled goat cheese 1/2 cup dried cranberries ••maple Dijon vinaigrette•• 1 tbsp apple cider vinegar 1 tbsp olive oil 1 tsp Dijon mustard 1 tsp pure maple syrup Salt & pepper to taste ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Directions: Preheat oven to 400 F. On one baking sheet place butternut squash with 1 tbsp oil, salt, pepper and garlic powder. On another place cubed tempeh and chickpeas. Coat with salt, pepper and garlic powder with 1 tbsp olive oil. Cook the squash for 25 minutes ( until fork tender) and tempeh mixture for 30-35 minutes. Cook the farro and allow to cool before adding to the Brussels and kale. Whisk the dressing ingredients together and pour half over greens. Then add the butternut squash, tempeh, chickpeas and dried cranberries. Toss to combine and then pour remainder of dressing. Top with crumbled goat cheese and enjoy!

If someone would ask me what my ideal cozy breakfast is...this bowl is it!!! A warm bowl of steel cut oats with caramelized apples & bananas 😋. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s what you need to get your cozy on: 1/4 c steel cut oats 3/4 c cashew milk 1/2 scoop protein powder 1 tbsp flax & chia seeds 1 banana 1/4 apple, diced Toppings: almond butter, crushed pecans, unsweetened coconut flakes and a drizzle of 🍯. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I add the oats, flax and chia seeds and milk to a small sauce pan, bring to a boil and then simmer for about 5-10 minutes! I then add in the protein powder and got going on my toppings 🤗. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cheers to it almost being Friday! I’ve been loving these fall walks this week and taking it easy ☺️.

I still can’t believe this happened 🤩. On Sunday I ran my 5th marathon and I could not have asked for a better day! The weather was perfect, I had a playlist with pump up tunes to keep me going and some of the best cheerleaders I know! I somehow managed to set a 16 minute PR and I can for sure say I was the most surprised. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ My intentions for this training season were simple: to not get injured and to attempt at beating my fastest marathon time. My last two marathons were pretty frustrating due to injuries, not being able to train 100% and it just not being my day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I incorporated consistent strength training thanks to @gobeyondexercise and really pushed myself during the speed workouts. I’m so lucky to have the best running group @berunproject who pushed me every week, cheered me on during the race and also believed in me! Honestly, more than I did. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Show up, put in the work and believe in yourself...that’s what I learned this training season. Oh and just keep running 😁. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ On to the next 🏃🏻‍♀️🏃🏻‍♀️. I’ll be posting some yummy food pics this week as my appetite is out of control 😂. Hope everyone is having a great week!

It’s 🐪 day!! How has everyone’s week been?! I feel like this week is going by fast...could be because the @cbusmarathon is this weekend 😁. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lunch prep this week is a variation of my salad from a few weeks ago. I’m just loving these flavors right now! ••••• Roasted sweet potatoes, apples and kale salad with a tahini maple dressing ✨. **ingredients** 1 bunch of kale 2 large sweet potatoes, chopped ( roasted at 425 F for 30 minutes. Salt, pepper, garlic powder & olive oil). 1 cup brown rice 1 can of cannelloni beans, drained 1 Granny Smith Apple, riced 1/4 c sunflower seeds **dressing** 2 tbsp maple syrup + 3 tbsp tahini + 1/2 tsp garlic powder + 1 tbsp olive oil + 3 tbsp lemon juice and salt and pepper ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve also been adding tempeh for some extra protein 💪🏻. (Not pictured: some pretzels or crackers because I just can’t get enough carbs these days 🤣). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are you eating for lunch this week?!

It’s going to be a good day ☺️. It’s Friday and I completed my last long run with 2 of my favorite RD running buddies 🏃🏻‍♀️🥳. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Refueling with a big yogurt bowl and all the fixings: Pumpkin Greek yogurt @traderjoes + sliced banana + big scoop of almond butter + pumpkin seeds + shredded unsweetened coconut + homemade apple cinnamon + almond butter oatmeal muffin @ambitiouskitchen and a drizzle of hot honey for a nice kick 😍. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ll be working this weekend, but good luck to everyone running the @queenbeehalf 🐝.

I’m back! 👋🏻. Life has been so crazy busy right now that I haven’t been able to post as much ☹️. Hoping that will change after the @cbusmarathon 🏃🏻‍♀️🏃🏻‍♀️. Is anyone running?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ By the way I am loving this fall weather🍂 🙌🏻. I’m all about cozy sweaters and flannels! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lunch meal prep this week was inspired by this recipe “nutty harvest honeycrisp kale salad” from @howsweeteats ! ••••• 1 bunch of kale massaged in dressing 1 apple (I used Granny Smith) 1 cup brown rice 1/2 c pumpkin seeds 1/2 cup pecans 1/4 cup craisins 3 oz white cheddar cheese, shredded 1 can chickpeas + 1 block tempeh (roasted at 375 with salt, pepper, garlic powder and evoo) •••• Dressing: 1.5 tbsp Dijon mustard + 2 tbsp red wine vinegar + 1/2 tsp garlic powder + 1/4 tsp cinnamon + 1/4 c olive oil + salt & pepper •••• Highly recommend following the directions for the sweet and spicy nuts 👌🏻. So good! Feel free to switch up your grain/protein source, too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope you’re having a great week!

Happy Monday foodies!! The weekend went by fast even with having an extra day off 🤷🏻‍♀️. I had my last up week in marathon training and finished with 22 hot miles on Saturday 🥵. Fall—where are you?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lunch this week is all the fall flavors despite the still very summer temps in Ohio 🙄. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Butternut squash, pomegranate and arugula salad —> inspo @halfbakedharvest ••••• Salad ingredients: 1 bag of pre-cut butternut squash @traderjoes 1 cup pomegranate seeds 1 small sweet potato (option, but I needed to use it before going bad 😁) 3/4 bag of arugula 3/4 bag of shaved Brussels sprouts 1/4 c raw pumpkin seeds 3 oz goat cheese 1 cup farro 1 package @quornusa chik’n **dressing** 1/4 c olive oil + 2 tbsp apple cider vinegar + 2 tbsp hot honey + 1 tbsp coconut aminos + salt/pepper + 2 tbsp water to thin •••••• I cooked the squash at 400 F for 25 minutes. Coated with 2 tbsp ghee, salt, pepper, and garlic powder. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If it doesn’t feel like fall at least you can eat some fall flavors, right?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What fall recipes have you been making recently?! Have the best week ☺️.

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