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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A rainy day calls for something super cozy for dinner...like homemade pasta 😋😋. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I finally purchased a pasta maker and I am obsessed! Not to mention it’s super fun to make on a Friday night with a glass of wine in hand🍷. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I topped my pasta noodles with a homemade red sauce (thanks to my dad ☺️), fresh parm, fresh parsley and vegetarian meatballs from @traderjoes . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Oh and homemade cheese bread (not pictured) 🧀🍞. If you want to give this a go; I followed @bonappetitmag recipe for fresh pasta dough! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Enjoy! 🍝.

Wishing I was digging into these waffles right now, instead of my overnight oats 🤷🏻‍♀️. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Well let’s be honest...overnight oats are my go-to during the week because they’re so easy to prep the night before! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I made waffles over the weekend and they did not disappoint! Such a comforting weekend breakfast with all the fixings. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s on my plate: @kodiakcakes cake cinnamon oat mix, 1/2 scoop @drinkorgain vanilla protein powder, sliced banana, fresh blackberries, drizzle of @rxbar almond butter 🤤, maple syrup, and pecans 💛 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Happy hump day!

A snowy/rainy morning ❄️ like today has me craving a cozy bowl of steel cut oats! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve been making @hummusapien overnight steel-cut oat recipe on repeat lately and it’s so darn good AND easy. I usually make this over the weekend and then breakfast is ready for the entire week! I add protein powder, flax, chia seeds, cinnamon and turmeric for some extra power. Oh and obviously nut butter 😋. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I topped my bowl with a sliced banana, fresh blackberries (they were on mega sale at @meijerstores this past weekend!!), walnuts, coconut flakes and more cinnamon 🤎. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your cozy breakfast meal?!

Hello February 👀. January flew by!! Does anyone else agree? ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope everyone had a nice weekend! Mine was filled with running 🏃🏻‍♀️, eating pretzels 🥨, enjoying the 60 degree weather yesterday and catching up on sleep! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s Monday, which means time to share what I prepped for lunch this week 🤗. —> cozy butternut squash & kale bowl with farro, lentils and crispy chickpeas ••••• 1 bunch of kale, torn into small pieces 1 bag of pre-cut butternut squash 1 cup uncooked farro (makes 2 cups,cooked) 1/4 cup pumpkin seeds 1/4 raisins 1 cup lentils 1 can chickpeas, cooked until crispy! Dressing: olive oil, lemon juice, salt and pepper ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I cooked the squash at 375 for 30 minutes and seasoned with salt, pepper, garlic powder and cinnamon. Kept it easy with the chickpeas and used the same seasoning as the squash 🙌🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Oh and a drizzle of hot honey to finish 🔥🍯

It’s been a week! Didn’t really have time to meal prep my lunch this week 😑, but I was able to find time to roast some sweet potatoes and cook a batch of brown rice. Lunches don’t have to be fancy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s what we have going on this week: Greens—used the cruciferous crunch from @traderjoes Protein—sliced tempeh into cubes Carbs—roasted sweet potato coins & cooked brown rice Crumbled feta cheese, walnuts, drizzle of hot honey @mikeshothoney and a simple olive oil and lemon dressing for the greens. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This was the perfect combo of salty and sweet and definitely kept me full thanks to carbs and protein combo 👍🏻. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ One more day until the weekend!!!

Something that I will always have in my purse or work bag is snacks!! You never know when you’re going to need a quick bite 😏. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Besides grabbing energy bites, I love having trail mix on hand! Especially homemade trail mix 🤗. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This mix is one of my absolute favorites and so easy to make! I’ve packed this for road trips or kept in my desk drawer. If you like savory—this recipe is for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I followed run fast.cook fast.eat slow recipe of savory pretzel granola: 3 cups pretzel twists 2 cups cashews/peanuts 1/2 cup sunflower seeds 1 cup rolled oats 2 tsp mustard powder 1 tsp garlic powder 1/2 tsp salt 1/4 tsp cayenne 2 egg whites 2 tbsp olive oil 2 tbsp honey ••• Preheat oven to 275 and mix all ingredients together. Spread on a baking sheet lined with parchment paper. Cook for 40 minutes, stirring halfway through. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ENJOY!!

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 🧀😍.

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