Category Archives: recipes

Lemon Basil Miso Dressing

Never have I ever…cooked with, or purchased, Miso! Truth. So I picked up a container of the “Mild Yellow  Miso” at Trader Joe’s last week because buying new things means making new things! Then it sat in our fridge for about 5 days unnoticed, because I’m a novice.

Fear of letting yet another cauliflower spoil (see: things we buy but forget to use) meant I could double-up! Two foods, one saving sauce.

Lemon Basil Miso Dressing DOTR

Lemon Basil Miso Dressing

2 Tbsp Miso paste
2 Tbsp water
1 lemon, juiced
5-7 fresh basil leaves, chopped
1/2 Tbsp minced garlic

I’ve read through the blogvine that Miso is a base for sauces, so that settles that. We had some fresh basil that needed using (seeing a theme here?) and a lemon tree in the backyard that never fails me.

Combine all of the above and blend. (I used an immersion blender.) Voila! Miso sauce magic.

Lemon Basil Miso Dressing DOTR 2

I roasted one head of cauliflower at 350* for about 25-30 minutes (stirring twice), with a drizzle of olive oil + black pepper. Then tossed in this dressing. Served along side some steamed kale & sable fish – or your protein + green veggie of choice!
Lemon Basil Miso Dressing Dinner | dietitian on the run

Now…any suggestions on how to use the remaining ~10 tablespoons of mild yellow miso?

**And, if you want some free chocolate-strawberry LOVE Os,
checks it. Leave some love!**


Filed under dinners, recipes

Dining On: Saucy Fish Co. Meals

Apparently I’m not the only one who thinks about habits – I loved hearing some thoughts from the peanut gallery and seeing other people who resonated with the idea. I’m still flossing; the streak continues! Don’t hold me to it, but I think we’re onto something this time…

Another habit in this house is weeknight cooking! A Monday – Thursday night meal is very rarely consumed outside of the bungalow. And a weeknight meal is often pretty simple ‘round these parts: fish and vegetables.

Disclaimer: the Saucy Fish Co. samples featured below were provided to me free of charge. 

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A rep at the Saucy Fish Co. (which I tend to pronounce as “Sassy!” in my head) offered us some samples of their new fish + sauce pairings, and I thought – yeah, Of COURSE.

This is a new-t0-the-US product, and currently sold on the East Coast. So for now, I just got lucky enough to snatch up four dinners’ worth of taste testing and a lot of appreciation for someone else figuring out the spice/flavor blend for the night.  2015-01-22 18.12.27   2015-01-14 18.53.15

In the mix: Sweet Sou & Chili Dressing, Chile Lime & Ginger Dressing, Mango & Chili Sauce + Tomato & Chili Chutney.

So, they have a thing for Chili….which this New Mexican gal is totally fine with.

The perks:

– packaged servings perfect for a weeknight dinner-for-two

– sustainable fish products

– a mix of complimentary flavors

– little brain power needed for meal-planning!

All we did was prep some veggies (seen above: roasted spiced kale, roasted sweet potatoes, steamed broccoli) and stick the filets in the oven (350*) for about 20 minutes. Voila! Dinner! Perfecto.

With the Mango Chii Sauce I cooked the tilapia and then chilled it for salads the next day, using the sauce as dressing. Another way to enjoy the packaged pair:

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Check ‘em out if you’re looking for some easy-to-prep dinners or lunches. This is also a great way to break into cooking fish at home – which tends to intimidate newbies, as it’s easy to dry it out or blank on how to flavor it.

What are some of your favorite fish toppers (sauce or otherwise)?

The best I’ve made myself is this Almond & Roasted Red Pepper…uh, mash? That. These sauces are inspiring me to get back on that creative kitchen box.

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Filed under dinners, lunches, recipes

Eggplant Apple & Kale Salad Recipe

While I spent hours on end being a yogi last weekend, he went to town in the kitchen. We had grabbed groceries together on Sunday morning, and by 6pm half of the veggies had been chopped and/or roasted to perfection. And in a new twist, so had one of the fruits.

Aside from the occasional banana-soft-serve treat, or summer-grilled peach, we rarely consume fruit any way but raw. If you’re more adventurous, you’ll already know this: heat the sugars out of any fruit and you’ll never again question that its nature’s candy. Apples included.

All of that to say, that to get this salad party started you do this:

Heat the oven to 350*.
– Chop 2 medium apples (of your choice) and 1/2 purple onion
– Toss with cinnamon on a baking sheet.
-Bake for 20-30 minutes (depending on how tiny those chopped pieces are – less if they’re smaller, more if they’re big)

– Slice 1 eggplant into discs (about 1” thick)
– Drizzle with oil, sea salt & cumin (and/or cayenne pepper)
– Roast for 20-30 minutes, until softened

Both of these could be used for a lot of things, but my first thought was my lunch salad the next day. And sautéed kale, which seems to pair well with pretty much anything.

eggplant apple salad

Eggplant Apple & Kale Salad

~2/3 cup Chilled roasted apple-onion mix (see above)
2 roasted eggplant discs (reheated)
2 cups kale, sautéed in EVOO
1 Tbsp pumpkin seeds
(….if you’re like me: salt to taste.)

Because the veggies were roasted with seasonings, and the kale was shining in all of its oil-sauté glory, this needed no dressing or extras. And since everything was already roasted and ready, this came together in approximately 5 minutes.

Bon appetit!

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Filed under food, Nutrition, recipes, vegetarian

Spicy Coconut Seafood Soup

Welcome to 2015! We’re settling back in after a 2-week holiday hiatus that started with a southwest venture for some family time, followed by a week on Hawaiian island time. Ringing in the new year without a hangover was a refreshing first (in at least 7 years); starting the first day of the year on top of O’ahu has got to stand for something, and I’m pretty pumped to find out whatever it may be.

One thing’s for sure: two weeks of vacation & holiday eats, treats and libations makes the comeback-to-reality a little startling on all systems.

This soup, however, did us a solid.

For our first meal back at home I scoured some simple recipes for something new. This Whole30 list popped up with some great ideas, but we had a few different things to work with – namely some Hatch Green Chile salsa that won’t last more than a week in my fridge. {THANKYOUTRADERJOSE!}

Spicy Coconut Seafood Soup
Makes 4 servings

1/2 cup heavy coconut cream
1/2 yellow onion, chopped
1 tbsp fresh garlic, minced
1 Tbsp coconut oil
1/4 cup fresh cilantro, divided
1 bag Trader Joe’s frozen seafood mix
1 red pepper, chopped
1/2 cup green chile salsa*
4 cups water
salt to taste

Heat the coconut oil over medium in a deep soup pan; add onions, garlic and 1/8 cup cilantro. Sauté until onions become translucent.

Add coconut cream, water, red pepper, seasonings and green chile. Mix well and bring to boil. Add seafood (thawed). Cook for 8-10 minutes, or until seafood is heated through (don’t go too long, or they’ll get all rubbery on you). Optional: mix in kale (I almost always do this with soup) and top with remaining fresh cilantro.

*any chunky salsa or even canned tomatoes works here – chef’s choice!

Coconut seafood soup 
If you want a creamier texture, alter the coconut cream: water ratio to your liking. If you want more spice, by all means, dump it in! Enjoy.


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In Case You’re Wandering: Health Reads & Eats Edition

Guys. It is RAINING here. I don’t even know what to say about this. My rainboots are dusty. My rain-jacket hasn’t been used in months. I’m so used to eating lunch outside in the sunshine that I really had to think about where to put my plate today. (All, 100% #firstworldproblems. I know.)

Meanwhile, the farms all around the central coast of California are rejoicing and you can hear the Hallelujahs from miles away! So, good for that.

Since I can’t sit here and watch a movie with you on this rainy day, I’ll keep you busy with something else – pretty damn good reads and quotes I’ve found by wandering around the internets recently. I’ve taken the 15+ browser tabs open on my Chrome right now and passed the highlights right along to you!

No problemo, amigos.


Coach heather sign

The Truth About Cholesterol

Do you know your numbers? We test them for our clients and I spend a lot of time discussing TG, HDL, LDL and other acronyms related to health risks. As per usual, the Whole9 team gives a great, easy to comprehend recap.



Is your Hydration drink making you Dehydrated?
Interview with Osmo’s Dr. Stacy Sims –

I’ve received a little tough-love from the coach lately about hydration and endurance training. That little 12-oz water bottle I’ve finally learned to carry around on runs and during races isn’t doing me quite as many favors as I once thought. I’ve gone from Nuun to Skratch Labs mix (because of the sugar alcohol in Nuun), and now to Osmo Nutrition drinks. It’s a long story. Let’s let Dr. Sims do the talking.



California International Marathon (CIM)
Running Tips 

Speaking of running, a big race in a little city of California is coming up and a certain someone in this house is running it! He’s got a lofty goal in mind, and I’m pretty pumped to see him crush it after months of dealing with me giving him MAF runs. We’re about 5 weeks out from his race-day and the plans are coming together (lodging, shuttle-catching, race-day strategizing, etc.).

Any other hands-raised for this one?

Alternative read: Josh Cox’s CIM race report


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What you eat affects your productivity – HBR

In other words, the above-pictured lunch may not be your best workday option. A goal set with a lot of my clients is to revamp the midday meal, because it can drastically affect how the rest of your day plays out.

“Unhealthy lunch options also tend to be cheaper and faster than healthy alternatives, making them all the more alluring in the middle of a busy workday. They feel efficient. Which is where our lunchtime decisions lead us astray. We save 10 minutes now and pay for it with weaker performance the rest of the day.” Read more by clicking above.


pumpkin-soup-dietitian on the run

What kind of Halloween post would this be
without some PUMPKIN love?

33 Pumpkin Recipes a la Anne @ fANNEtastic food

My favorite (spiced) pumpkin soup                 &

How to make your own pumpkin puree (skip the can!)

(And while I may not be dressing up this elaborately this year, I give you this 2006 flashback. Mmhm. Purple-people-eater was the exact color, in case you’re wondering.)


And last but not least, this thought has consumed my post-MCM mind. Let it sit and let it change a decision you’re having trouble making.

never give up


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Filed under Dietitians, food, health, recipes