Diet Mythbusters Part 1: Food and Nutrition Myths that Never Die

Diet Mythbusters Part 1: Food and Nutrition Myths that Never Die

When someone finds out I’m a dietitian, one of the first comments I get is “oh, so you tell people what to eat.” In my office, we do a lot more UNLEARNING! There’s so much misinformation out there about nutrition, and that can make eating really stressful, constantly worrying if you’re doing something potentially harmful. In that light, this year for National Nutrition Month I’m busting the most common nutrition myths. In part 1, we’re covering nutrition myths that never seem to die!

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Vegetarian Kimchi Breakfast Tacos

Vegetarian Kimchi Breakfast Tacos

Make these easy vegetarian kimchi breakfast tacos! They're loaded with avocado, fried egg, roasted Japanese sweet potatoes and spicy kimchi! The kimchi gives you a dose of gut friendly probiotics. You could enjoy these tacos for breakfast or dinner. If you roast the potatoes in advance, these quick and easy tacos take just minutes to throw together in the morning. 

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Summer Farmer’s Market Skillet with Pistachio-Herb Spread

Summer Farmer’s Market Skillet with Pistachio-Herb Spread

This summer farmer's market skillet with pistachio-herb spread is a delicious way to highlight summer produce! Pick your favorite veggies from the market, saute, bake a few eggs into the mix, and serve with a bright and herbaceous pistachio-herb spread. Don't forget crusty bread for soaking up the runny yolks! Easily adaptable for any season. 

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Mediterranean Cobb Salad

For a twist on the traditional Cobb salad, try this Mediterranean Cobb salad with roasted asparagus, roasted red peppers and crispy chickpea croutons! 

Time for another round of Recipe Redux! This month's theme:

Limping Along for Lunch

Do you ever find yourself in a lunchtime rut? I quickly get bored of eating the same thing again and again. Packing leftovers from dinner for the next day's lunch has been my method for preventing lunchtime boredom for years! It works well for us since most recipes serve four,  there's always enough for our lunch.

Last month the hubs got a promotion that means a lot more travel the leftovers routine that I had down pat. If it's just me, I don't want to cook something and eat it for lunch and dinner, two days straight

For lunch, as stereotypical as it is, I love salads. They're bright, refreshing and don't leave me feeling groggy when I've got a ton to do the rest of the afternoon. But I also like tasty salads - no boring 'berg lettuce with ranch and cheese!

Last week I tried something new and planned a 'fancy' lunch salad then used some of the ingredients in making dinner the rest of the week. It was basically the reverse of my usual plan of using leftovers for lunch! This Mediterranean Cobb salad topped with roasted red peppers, crispy chickpeas, hard boiled eggs and roasted asparagus is what I came up with.

Here's how I extended my salad to dinner:

Asparagus: Roasted up two bunches and used the rest as a side dish with lemon and garlic chicken kebabs, roasted carrots and skillet potatoes.

Hard boiled eggs: One of my favorite snacks! I sliced them up over rye crispbreads with spicy mustard (one of my clients turned me onto this mustard and it's my favorite!)

Crispy Chickpeas: Roasted 2 cans and enjoyed the rest as a crunchy, salty snack!

Dressing: Leftover dressing is great drizzled over roasted vegetables for bright flavor, or over a side salad at dinner. I had this drizzled on roasted broccoli and it was heaven!

Here's some more ideas with some of my favorite salads:

Asian Tempeh Quinoa Salad with Wild Greens // Make extra tempeh-quinoa salad to serve with brown rice crackers as a snack.

Brussels Sprout Salad with Apples and Tempeh Bacon // Make an extra batch of tempeh bacon to scramble with eggs in the morning, or stuff into a vegan quesadilla with refried beans and guacamole. Use extra lemon dressing over roasted or sauteed veggies.

Black Rice Salad with Crispy Kale and Coconut // Make extra black rice for fried black rice with bok choy. Double the amount of dressing and use the other half to marinade chicken or tofu.

Roasted Carrot and Quinoa Salad with Soy-Miso Dressing // Double the batch of quinoa and use the rest to make a grain bowl or quinoa tahini bars. Make extra ginger orange carrots and swap for the plain carrots in my creamy carrot coconut soup! The dressing is also great over roasted salmon or a simple bowl of brown rice, roasted broccoli and chickpeas. 

One note, there are anchovies in this dressing but PLEASE don't let it deter you! I've got a recipe in the que that will talk all about anchovy goodness, but until then, please give this a try! Know that they're a totally sustainable and delicious source of omega 3s that also packs a nutty, briny flavor into dishes. You can try it in my roasted cauliflower pasta with browned butter (and secret anchovy) sauce ;)

Mediterranean Cobb Salad

Serves 4



  • 1 can chickpeas, drained, rinsed and patted dry
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 bunch asparagus, woody ends removed
  • 1 jar roasted red peppers, drained and chopped
  • 1/4 red onion, thinly sliced
  • 1/3 cup walnuts, toasted
  • 4 hard boiled eggs
  • 8 cups arugula


  • 2 tablespoons olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon dijon
  • 3 anchovy filets, very finely chopped


  1. Preheat oven to 400 degrees.
  2. Toss chickpeas with 1 teaspoon olive oil, cumin, salt and pepper, Roast for 20 minutes, toss with a spatula, continue roasting 15 minutes more until crunchy and toasted.
  3. Toss asparagus with 2 teaspoons olive oil, season with salt and pepper. Spread evenly on another baking sheet and roasted under the chickpeas for 10-20 minutes until browned and tender. Thinner asparagus will cook faster and thicker will take longer.
  4. While vegetables are roasting, make the dressing. Mix all dressing ingredients together and whisk until combined. Season with pepper (it'll have enough salt from the anchovy)
  5. If serving individually, divide arugula between plates then divide chopped asparagus, chickpea croutons, halved hard boiled eggs, walnuts, and red onion down in lines.