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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Happy first day of summer!!☀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Celebrating with a smoothie bowl that has all the summer flavors 😍 ••••• Mango + banana turmeric smoothie: 1 frozen banana 1/2 c frozen mango 2 scoops vanilla protein powder 1/2 c frozen riced cauli 1 tsp golden milk powder @gaiaherbs Flax + chia 1/2 c almond milk ••••• Topped with @bobsredmill coconut granola and more coconut flakes! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lake bound for the weekend! Happy Friday!!

Think salads are boring?! Try my salad recipe this week 🤗 it’s anything but boring. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ My lunch prep usually consists of some sort of salad, powder bowl or the occasional leftovers. My formula? Plant-based protein, complex carbs (whole grains/sweet potatoes), roasted or fresh veggies, homemade dressing for healthy fats or nuts/seeds! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sweet potato noodle salad: 3 small sweet potatoes, spiralized 1 cup roasted corn 2 cups mixed cherry tomatoes 1 cup edamame 1 bag of mixed greens Chipotle tahini dressing 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This salad is so colorful, fresh and filling. I’ve been sprinkling nooch on top too 😁

Rainy 🌨 Monday mornings call for a cozy bowl of oats 🤗. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tropical vibes steel cut oats🏝: 1/4 c steel cut oats 1 tbsp vanilla protein powder @designerprotein 1 tbsp flax + 1 tbsp chia seeds 3/4 c water Cinnamon + turmeric Caramelized peach + mango 🍑 Drizzle of almond butter @kirkland___signature Sprinkle of mulberries @navitasorganics ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ••••• Happy Monday and have a great week! 👊🏻

So when I got back from NYC I was craving this salad for lunch!! I know it’s not screaming summer produce, but it sure tastes good 😋. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love roasting sweet potatoes to have for the week and they are easily my favorite addition to my lunch bowls! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sweet potato & quinoa kale salad 🍠🥬: 1 bag of organic kale 1 cup cooked quinoa 1 bag of sundried tomatoes 3 small sweet potatoes, diced and roasted in ghee, s&p and garlic powder 1/4 c sesame sticks Protein options: roasted chickpeas, hemp seeds, tempeh, @quornusa chik’n (my current obsession) ••••• Tahini maple dressing: 1/2 c tahini, 2 tbsp Apple cider vinegar + 2 tbsp maple syrup + 1/4 c water + salt and pepper ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This salad has been hitting the spot this week! And all ingredients can be found at @traderjoes 😁. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Amen to it already being Thursday!! I’m looking forward to having a low-key weekend after a busy 2 months of traveling 🙌🏻

Eating burrata 3 times in 2 days?! Happy girl right here 🤗. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sharing some food photos from my trip to Brooklyn and the Hampton’s!

Hello summer with this refreshing salad ☀️🍉. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I have been eating this salad for dinner this week and I’m in love 😍. It’s sweet, salty, and so colorful! Plus it’s perfect for those busy nights when you want dinner ready in 2 minutes 😁. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Watermelon summer salad: Handful of fresh greens (arugula, kale, mixed greens) 2-3 tbsp pistachios 2-3 tbsp fresh mint leaves, chopped Feta cheese crumbles 1 cup of watermelon, cut into cubes Balsamic dressing: 2 tbsp olive oil + q tbsp balsamic + 1/2 tbsp lemon juice + salt & pepper ***I’ve been adding @quornusa chik’n to this as well to make it more substantial! You could also add brown rice, quinoa or Farro for some complex carbs. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cheers to all the yummy summer produce ahead and it being hump day 🙌🏻🙌🏻

It feels like Tuesday, but really it’s Wednesday 💃🏻. I’ll take it! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ On my drive home from Atlanta I was doing some recipe inspiration and turned to @pinchofyum for some tasty meals! I’m telling ya, their recipes never disappoint. ••••• I prepped this delicious, fresh and super green broccoli detox salad with a creamy almond dressing 😋😋. Oh my goodness is it yummy! I added edamame for some extra protein and subbed sunflower seeds bc I didn’t have any slivered almonds on hand 🤷🏻‍♀️. I massaged some kale with the leftover dressing and then piled the broccoli goodness on top! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ This was prepped and ready to go in 20 minutes! And I didn’t have to turn on my oven in this heat 😁. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Where have you been looking for recipe inspo?!

Went south for MDW this year and landed up in ATL! What an incredible food, drink and activity scene 🌽🍑🍺. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I ran along the beltline for a very scenic (and very hot!! 🥵) run, bought some local eats at the farmers market, checked out some local breweries and restaurants and took a day trip to Athens to check out the college scene 👵🏻. ••••• This “beeter” sandwich from @victorysandwichbar was unreal and they cut the beets like pastrami and they had this amazing spicy Thai mayo; the most epic veggie stack at @lastresortgrill that had the most delicious green chili grit cakes with lots of veggies on top AND what’s a trip down south without some fried green tomatoes?! 🍏(pretend that’s a tomato). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now I’m hoping to get some meal prepping done tonight—since the drive back took much longer than expected 😩. I’m thinking lots of fresh veggies 🥗🥗 will be making an appearance this week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have a great short week!

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