Trail Mix for the Sole

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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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Pedaling into the weekend 🚲🚲🙃. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you haven’t had a chance to try out the red bikes in Cincy....DO IT! Such a fun way to explore the city and get yummy bites and drinks along the way 🍺🥨. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead of the bike this weekend I’ll be grabbing my shoes and running around Cincy 🏃🏻‍♀️🏃🏻‍♀️ with my running friends at @berunproject and then eating all the food! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s everyone up to this weekend? Hope its a fun one! ☀️

These are my favorite kind of dinners...a little bit of this and a little bit of that! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I roasted sweet potatoes for the week as my carb and I had soy chorizo from @traderjoes and both together are just perfection 👌🏻. I added some kale massaged in olive oil and salt, cabbage slaw ( 1 head purple cabbage + 1 tbsp maple syrup + 1/2 c fresh cilantro + 2 tbsp lime juice + s&p) , jalapeño peppers and fresh 🥑. Oh and plus some EBTB seasoning 😁. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ All the colors and flavors here and definitely satisfies my hungry appetite lately!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy hump day foodies!

After a super hot run tonight 🥵 with my friends at @berunproject a smoothie bowl for dinner sounded pretty darn good! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Figgin’ good smoothie bowl: 1 banana 1/2 c frozen riced cauliflower 1 scoop vanilla protein powder @drinkorgain 1 tbsp flax/chia seeds Cinnamon & turmeric 1/2 c almond milk 3 ice cubes •••• Blend all ingredients and then the best part...toppings! I added fresh figs, sliced 🍌, coconut granola @bobsredmill , drizzle of honey and a nice dollop of cinnamon almond butter @betsysbest ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is a great and quick dinner that has all the ingredients for recovering from a killer workout 👊🏻

What to make for lunch 🤔 is the game I play every weekend. Who’s with me?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This week might be one of my favorite meal preps because of one ingredient... h a l l o u m i 😍. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Veggie and hummus grain bowl with grilled halloumi 🥒🍅🧀 •••• 1 cucumber, sliced 1 pint cherry tomatoes 1 cup cooked farro Arugula 1 tbsp olive oil 1 tbsp lemon juice 2 tbsp dried oregano Halloumi slices Hemp seeds Hummus (homemade dill & Dijon!) ••••• I fried the halloumi in about 1 tbsp it olive oil and cooked on each side for 2-3 minutes. I added arugula then the grain + cucumber/tomato mixture and drizzled olive oil, lemon juice and spices! Finishing touch was a sprinkle of hemp seeds for protein that I added after the pic was taken ✨. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Another #meatlessmonday and #mealprep meal that’s tasty all week long 😋

DIY protein bars! My favorite afternoon snack and pre-run eats 🏃🏻‍♀️. ••••• It’s been a minute since I’ve made bars and they have been hitting the spot and giving me that fuel I need 🙌🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ White chocolate & cranberry protein bars: 2 cups old fashioned oats, blended into flour 10 dates 1/2 c peanut butter 1/2 c honey 2 scoops vanilla protein powder 1 tsp vanilla extract 1/2 cup white chocolate chips 1/2 c dried cranberries 1 tbsp salt 1/4 c unsweetened coconut flakes 1-2 tbsp almond milk ••••• -line an 8x8 pan with parchment paper -mix all ingredients together except the chocolate chips and cranberries -fold in the mix-ins -pour into lined pan and press until smooth using your hands -place in freezer for about 20 minutes and then cut into squares! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Makes about 18 bars and keep stored in an air tight container in the fridge!

It’s #humpday and #wafflewednesday and another recipe using 🍒🍒😂. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I think I’ve found my favorite post long run eats! I see you @kodiakcakes 👀. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Dark chocolate protein pancakes with all the toppings 🙌🏻 ••••• Recipe makes exactly 2 waffles so feel free to double the amounts if you want leftovers! 1/2 c dark chocolate waffle mix @kodiakcakes 1/2 cup almond milk 1 scoop protein powder (I used chocolate @drinkorgain ) 1 tbsp flax and chia seeds Splash of cinnamon ••••• Heat your waffle iron and evenly portion mixture and wait! While the waffles are cooking I caramelized a banana and sliced some cherries. I topped the waffles with real maple syrup, cacao buckwheat @lovelilbucks and dollops of almond butter @betsysbest 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Def making this again Saturday! Hit the spot!

Another Monday, a new week and a new #lunchprep recipe to share! This would also be a delicious #meatlessmonday dinner, too ☺️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I had more cherries so I wanted to make something this week that incorporated the last of them! ••••• Cherries & kale farro salad with a balsamic basil dressing: -about 2 cups of cherries, pitted and sliced -1 English cucumber, sliced -1 bunch of kale, torn into small piece -1 cup of cooked farro -crispy chickpeas -4 oz goat cheese -1/4 c sunflower seeds Dressing: 4 tbsp olive oil 4 tbsp balsamic vinegar 4 tsp Dijon mustard 4 tsp honey 10 basil leaves, minced ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whisk all dressing ingredients together and set aside. In a large bowl add the kale, cherries, cooked farro, sunflower seeds, crispy chickpeas, cucumber and goat cheese. Drizzle half of the dressing and toss to combine. Go time! •••• Since I’m eating this all week, I’m dressing my salad right before eating! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ On a random note...any fig recipes you want to see?

Sharing my dinner from tonight ☺️. So good and so simple!! I made a much overdue trip to @traderjoes (they have figs and I finally got halloumi cheese 😱😱) and pesto zoodles was sounding pretty darn good! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Vegan pesto zoodles 🍃💚 1 zucchini, spiralized 3 tbsp vegan pesto @traderjoes Handful of sundried tomatoes 5 olives 1/2 cup white mushrooms, chopped Vegan Italian sausage Red pepper flakes Balsamic glaze drizzled on top ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Oh and topped with a nice piece of buratta cheese 😋 ••••• Now time for some Netflix and relaxation!

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