Trail Mix for the Sole

Eat thoughtfully. Fuel your best life.

Menu

Skip to content

Work With Me
About Me
Personal Posts
All Recipes
- Breakfast
- Lunch
- Dinner
- Desserts
- Snacks
Contact Me

Contact Me

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

Ready to get started?

Contact me to let me know how I can help!

Name(required)

Email address(required)

Subject

Message

Instagram

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 ☺️.

Actually felt like fall on my run today 🏃🏻‍♀️🥳. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ A big cozy bowl of pumpkin oats was calling my name 😍. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pumpkin pie oats: 1/2 c old fashioned oats 1 scoop vanilla protein powder 1 tbsp flax + chia 1/4 c pumpkin purée 1 tbsp almond butter Cinnamon & pumpkin pie spice 1/2 c almond milk ••••• Topped with sliced banana, pumpkin granola, coconut, pumpkin seeds, and dark chocolate chips 🙌🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ TGIF!!

It’s been a while since I’ve made a recipe with tofu and I needed to fix that ASAP! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I had a serious craving for buffalo tofu 😋 and some sweet potatoes 🍠😂. So here’s the deets on this weeks meal prep 👇🏻. ••• 1 bunch of kale 1 block of tofu 1 yellow squash, chopped 2 cups cherry tomatoes 1 large sweet potatoes, sliced and roasted 1 cup farro 1/4 c pistachios ••••• Maple vinaigrette: 2 tbsp maple syrup + 1/4 c olive oil + 2 tbsp hot honey @mikeshothoney + salt, pepper + 2 tbsp apple cider vinegar ••••• Tofu instructions: press the tofu for 1 hour (or what you have time for!), slice into 5 slices and then cut each slice into 8 cubes. Coat each cube with cornstarch/garlic powder mixture and place on a lightly greased baking sheet. Bake for 30 minutes at 425 F rotating the tray half way through. Place hot tofu in a sauté pan with a little oil and then toss in 1/4 c buffalo sauce @franksredhot and cook until coated (about 3-5 minutes). •••• Assembly: I massaged the kale in a little olive oil and salt and set aside. Roasted the sweet potatoes (salt, pepper, garlic powder for 30 minutes @ 375 and allowed to cool), chopped all the veggies and added to the kale bowl. Tossed in the cooled farro and poured dressing on top and mixed until combined! Topped with that yummy buffalo tofu and pistachios for a salty crunch! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Seriously try this tofu...you might actually like it 🙃.

What you need to add to your breakfast rotation this week 👆🏻: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pumpkin pie smoothie bowl: 1/4 c pumpkin purée 1 frozen banana 1 date 1 scoop vanilla protein powder 1 tbsp flax seed + chia seeds 1/2 c almond milk 1 tbsp sunflower butter @betsysbest Cinnamon, pumpkin pie spice 3 ice cubes •••BLEND, BLEND 🌀••• Toppings: maple sea salt granola @bobsredmill , unsweetened coconut flakes, pumpkin seeds, chocolate @lovelilbucks , drizzle of honey 🍯. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This tastes like pumpkin pie, but a little healthier for you and will keep you full all morning long! Don’t have time for a bowl? No problem—blend and pour in a travel cup and bring your favorite toppings in a ziplock baggie ☺️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have the best week!

Shopping today got a little out of hand 😳😂. Pumpkin everything and I don’t hate it! 🎃🍂. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s been your favorite fall @traderjoes find?!

When it’s supposed to be 90 degrees at the time you’re running tonight 😩 are you figgin’ kidding me?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Even though it’s not feeling like fall in Ohio...yet...I decided to make something fall for lunch this week! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fig, honey-crisp apple and kale grain bowl 🍂 —> recipe inspo @howsweeteats ••••• Ingredients: 1 bunch of kale 1 large honey crisp apple 1 cup farro 1/3 c chopped pecans 1/2 c feta cheese crumbles 1 package @quornusa chick’n 1 cup fresh figs, sliced ••maple dressing•• 1/4 c apple cider vinegar 1/2 c olive oil 2 tbsp maple syrup Salt and pepper 1/2 tsp garlic powder Pinch of red pepper flakes ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I prepped the kale by roughly chopping and then massaging in a little olive oil and salt. Then I added all the ingredients and the cooked farro to a large bowl. Lastly, I poured the dressing over and tossed until combined! I love the sweet, salty and crunchiness of this salad! It keeps well, too 😏

Blog at WordPress.com.