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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It’s supposed to feel like 20 at this time tomorrow 🥶. You should probably make this big cozy bowl of oats 🥣. Just saying 😏. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I added 1/3 cup old fashioned oats, 1/4 c pumpkin purée, 1/2 scoop vanilla protein powder, turmeric, cinnamon, pumpkin, flax & chia, creamy pb. Topped with sliced banana, cherries, walnuts, cacao nibs and a drizzle of 🍯. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s almost Friday!!!

How was everyone’s weekend?! I couldn’t get over the fact that I ran in shorts and a tank on Saturday, but the colder weather is back 🤨. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ After my run on Saturday I made a quick trip to the grocery store so I could meal prep my lunch. I mostly followed @halfbakedharvest recipe:kale Caesar salad with sweet potatoes and crispy chickpeas 😋. Instead of making a tahini dressing I whipped up a quick dressing: olive oil, Dijon mustard, maple syrup, apple cider vinegar & white wine vinegar, salt, pepper. The sweet potatoes turned out extra crispy and I love the spices she used! Right before serving I sliced up some avocado 🥑 and sprinkled @daiyafoods pepper jack cheese 🧀😍.

Weather forecast this weekend: rain ☔️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ No better way to cozy up by making some homemade waffles for breakfast 🧇🤗. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I made these on my day off earlier this week and I will probably make the exact same thing tomorrow 😂. I used @kodiakcakes cinnamon and oat waffle mix and I’m loving this flavor. I used 1/4 c waffle mix + 1/2 scoop protein powder + chia/flax + 1/2 cup or so almond milk. Topped with a big dollop of creamy pb, caramelized banana, pecans and cherries. Oh with a drizzle of maple syrup and unsweetened coconut. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy Friday!! 😎

If you’ve been following trail mix you know I’m all about the energy bites! I love how versatile they can be, you can use whatever you have in your kitchen and they are the perfect travel companion for busy days ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Last week I made a batch knowing that marathon training starts this week and I’ll need the extra fuel. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Dark chocolate & peanut butter energy bites Ingredients: 15 dates, soaked in hot water for 10 minutes 1/2 cup drippy creamy peanut butter 1/2 cup flaxseed 1 tbsp chia seeds 1 tsp vanilla extract 1 scoop chocolate protein powder @drinkorgain 1/2 tsp cinnamon, pumpkin 1/2 cup dark chocolate chips 1/4-1/2 cup water ••••• Instructions: in a good processor add in the peanut butter, dates, vanilla, protein powder, spices, flax and chia and pulse until combined. Slowly add in the water (you might need more) until the mixture forms together. Add in the chocolate chips and pulse a few more times. Roll into 20 balls and store in an airtight container. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me know what you think!!

I’ve missed sharing my food creations with you guys!! So I’m back at it today after a 2 month posting hiatus 😱. Hope everyone is having a great 2020 start 🥳. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This week for lunch I made a big batch of @rachlmansfield vegan kale Caesar salad and it did not disappoint. The dressing uses tahini, lemon juice, Dijon mustard, garlic and water. Easy peasy! I topped mine with hemp seeds @manitobaharvest , crispy chickpeas and breadcrumbs the lazy way (crumbled herb crackers). Getting those greens in there 🥬. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s Monday and my spring marathon training officially begins 🏃🏻‍♀️🏃🏻‍♀️.

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 ☺️.

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