Skip to content
Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
  • About
  • Work with SarahExpand
    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
  • In the Media
  • Blog
  • Recipes
Book a Free Call
  • FAQs

Listen to my Quiet the Food Noise Podcast Series. 6 episodes | 6-8 min each | totally free

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
Book a free call
  • close up of gyro on a plate with another gyro in the background on a cutting board

    Greek Style Salmon Gyros with Tzatziki and Quick Pickled Onions

    These Greek-style salmon gyros are a quick, easy, and delicious lunch or dinner and perfect way to boost your seafood consumption in a sustainable way.

    Read More Greek Style Salmon Gyros with Tzatziki and Quick Pickled OnionsContinue

  • overhead shot of mediterranean mezze platter on sheetpan

    Sheet pan Mediterranean Mezze Platter (Vegetarian)

    This Mediterranean mezze platter makes the perfect no-cook throw together easy dinner, afternoon snack plate, or picnic-in-your-backyard. Also knows as a nibbles platter, it’s super flexible and can include whatever you have in your fridge and pantry. Hands up for an easy no-cook dinner (or lunch or snack plate) that pleases the whole family! When…

    Read More Sheet pan Mediterranean Mezze Platter (Vegetarian)Continue

  • overhead shot of bean salad with lemons and juicer on white towel

    Easy Bean Salad with Castelvetrano Olives and Herbs

    This easy bean salad is one of those salads you can keep in the fridge for days and use it in multiple ways. Packed with flavor from the olives and and herbs, complemented by a bright lemony dressing, it will liven up any plate this summer.

    Read More Easy Bean Salad with Castelvetrano Olives and HerbsContinue

  • quinoa and mushroom blended burger on plate with pickle

    Quinoa Mushroom Blended Burgers

    This blended burger is a healthier, more earth-friendly way to enjoy your summer burger. It combines ground beef with quinoa and mushrooms to bring more plants to your plate without giving up the meat. Mushrooms bring that umami flavor that you crave while the quinoa gives a little extra protein and fiber. As we head…

    Read More Quinoa Mushroom Blended BurgersContinue

  • Strawberry Cheesecake Overnight Oats

    Strawberry Cheesecake Overnight Oats

    Strawberry cheesecake overnight oats are a quick and easy make ahead breakfast to celebrate strawberry season. Is there anything better than waking up excited for a breakfast already made? It’s strawberry season! It’s also officially spring here in the Boston area (yes, it’s almost Memorial day, but it takes until mid-May to actually feel like…

    Read More Strawberry Cheesecake Overnight OatsContinue

  • Creamy White Bean Hummus with Toasted Walnuts (Vegan)

    Creamy White Bean Hummus with Toasted Walnuts (Vegan)

    This white bean hummus pairs creamy cannellini beans with toasted California walnuts and thyme for a twist on the traditional. Serve with crudités, pita, or crusty bread for an easy and satisfying snack or appetizer. Disclosure: This recipe is in partnership with California Walnuts. All thoughts and opinions are my own. Are you more of…

    Read More Creamy White Bean Hummus with Toasted Walnuts (Vegan)Continue

  • chickpea smoothie on white marble background with oats and dates scattered. image at 45 degree angle

    Vegan Banana Bread and Chickpea Smoothie

    This banana bread and chickpea smoothie tastes just like the bread that inspires it, but is filled with protein, fiber, and healthy fats to keep you energized all morning long. If you’re thinking, “chickpeas in a smoothie?” hear me out. As the weather gets warmer, I begin to crave all the cold things — salads…

    Read More Vegan Banana Bread and Chickpea SmoothieContinue

  • quinoa power bowl with shrim, edamame, cucumber, and red pepper on grey background with blue linen

    Shrimp and quinoa power bowl with miso-ginger dressing

    An easy lunch or dinner, this quinoa power bowl is packed with protein and fiber to keep you energized for hours. It’s simple to make, delicious to eat, and makes great leftovers, so you can cook once and eat all week long. We’ve been on a major grain bowl kick over here. I love any…

    Read More Shrimp and quinoa power bowl with miso-ginger dressingContinue

  • grilled shishito peppers on white serving tray with bowl of sea salt and grey napkin

    Easy Restaurant-Style Grilled Shishito Peppers

    Make this trendy and oh-so-easy restaurant appetizer at home. Eating grilled shishito peppers is a bit like playing Russian roulette; they are mostly mild and slightly sweet, but every once in a while you bite into a fiery hot one! If you haven’t had shishito peppers before, they are a small, wrinkly bright green Japanese…

    Read More Easy Restaurant-Style Grilled Shishito PeppersContinue

Page navigation

Previous PagePrevious 1 … 3 4 5 6 7 … 9 Next PageNext

hey, friend!

I'm so happy you're here.

I'm Sarah, registered dietitian nutritionist, certified intuitive eating counselor and mom of 2. I help busy moms ditch the diet rules and learn to eat to improve energy, reduce cravings, and support long-term health without counting or giving up their favorite foods.

READ more about me ⟶
Explore more about ditching diets and becoming an intuitive eater
  • Blog
  • Contact
  • FAQs
  • Work with Sarah

Who else needs a quick, easy, no-brainer weeknight Who else needs a quick, easy, no-brainer weeknight meal that makes everyone happy (and is filled with nutritious ingredients)? #AD This make-your-own taco bar featuring @wildalaskasole is exactly that.   It comes together in 10-15 minutes and packs in protein, omega-3s, B12, and selenium (an antioxidant that supports the immune system). To make a kid-friendly fish taco bar that will bring even picky eaters to the table, use your family’s favorite taco toppings and shells.  What’s on our taco bar?   Ingredients (serves 4-6): 4 Wild Alaska Sole (also sold as flounder) fillets, thawed Squeeze of fresh lime juice, plus lime wedges for serving 1 tsp taco seasoning 1/2 tsp salt 8-12 taco shells or tortillas of choice 🌮Toppings (pick your family’s favorites): Corn (fresh or thawed frozen) Diced avocado or guacamole Black beans, drained and rinsed Queso fresco or your favorite taco cheese You can also add: corn salsa, black bean salad, cabbage slaw, avocado crema, cilantro Directions: 1. Preheat the oven to 400°F. Place the fillets on a parchment-lined baking sheet and season with lime juice, taco seasoning, and salt. 2. Bake for 4 to 5 minutes, until the fish flakes easily with a fork. 3. Set out the fish with toppings in bowls and let everyone build their own. Yes, my kids insist on crunchy shells, and while unconventional, if it gets them eating fish, I’m all in.    More tips for picky eaters:
  ✔ Have them help set up the bar.
  ✔ Let everyone build their own or pick what they want in it.
  ✔ Build yours next to them. Kids learn by watching you.
  ✔ No pressure. If they skip the fish tonight, offer it again next time. Some kids need no pressure and 8-15 exposures to accept a new food. Save this for your next taco night.  For more recipes and tips on feeding fish to picky kids, follow @wildalaskasole or head to wildalaskasole.org (link in bio). #WildAlaskaSole #AskforAlaska #pickyeatingtips #kidfriendlyrecipes tacotuesday
After every food holiday, my client would feel str After every food holiday, my client would feel stressed about all of the sweets in her house, whether Halloween, Easter, or Valentine’s Day candy or holiday cookies or other treats. ➡️Comment FOOD NOISE for my mini podcast series to finally feel in control around all foods without giving up your favorite foods⬅️ She came to a few sessions early on saying “I wish I could just throw it all away. I can’t wait for it to be gone.” The problem is, she has 4 kids and a husband who wanted to eat it. But it haunted her. It was all she thought about. She’d raid the candy stash every afternoon around 3pm….and once she started she found it very hard to stop at just one even though logically she knew it didn’t make her feel great and it wasn’t solving her stress. That’s because willpower wasn’t enough. We got to the root of her emotional eating and sugar “addiction” and changed things that would really help her including: 1️⃣ Eating enough protein and fiber-rich carbs at meals for her body, and making sure she had the right meals and snacks available. 2️⃣ Shifted her mindset around sweets. Instead of looking at them as bad or forbidden, we worked on permission to eat them while also focusing on what really satisfied her. 3️⃣ Helped her reconnect with her body’s hunger, fullness, and satisfaction cues. 4️⃣ Built in a few simple but key emotional coping strategies to help her pause instead of automatically reaching for chocolate when stressed, bored, or sad. Yesterday week she told me she’s had Halloween candy in her house for 3 weeks…and before she would have been obsessing about it and digging into the stash for trick or treaters daily, but instead, now she’s barely thinking about it and has only had a few pieces. If you’re tired of feeling out of control around sweets, swearing them off isn’t the answer. Getting to the root of your cravings and overeating is. I walk you through the exact steps I took this client through in my Quiet the Food Noise podcast series. Comment or DM me “food noise” and I’ll send you a link to listen. #foodnoise #sugarcravings #intuitiveeatingjourney
If your kids seem a little too focused on their Ha If your kids seem a little too focused on their Halloween candy now that the big day is over, you’re definitely not alone. But it’s usually not really about the Halloween candy itself. It has a lot more to do with what’s going on the rest of the year. If sweets are rarely around your house, kids get REALLY excited when they finally are. If sweets are always talked about as something to limit or avoid, kids pick up on that and feel the scarcity, which can drive that over excitement. And if they never get to eat enough to actually feel satisfied, they’re going to overdo it when they get the chance. But it can go the other way too. If there aren’t many boundaries around sweets, it’s pretty normal for kids to expect candy anytime they see it or think about it. None of this means you’ve done something wrong. Please don’t feel guilty about it. We are all doing our best to support our kids and maybe what just gets us through the day with fewer meltdowns. But if you’re noticing some of this at home, it might be a sign that something needs to shift. Follow @busy.mom.nutrition for more tips on helping your kids feel calm and confident around sweets. And if you’re ready for more support, DM me “kids” to chat about how I can help. #feedingkids #raisingintuitiveeaters #intuitiveeatingdietitian
The flounder melt has become one of my go-to gatew The flounder melt has become one of my go-to gateway recipes for getting my kids to eat more fish. #AD It checks the boxes for easing kids into something new. It starts with a food they already love (grilled cheese), uses familiar flavors like butter, cheese, and toasty bread, and it’s easy for them to help make.   Little hands can squeeze the lemon, stir the fish salad, and layer on the cheese. I love using @wildalaskasole (aka flounder) because it’s mild, flaky, and bakes in just 5 minutes. If your kid isn’t sure about fish, start with a little fish and more cheese, then slowly add more fish over time. Flounder Melt 
Makes 1 large sandwich (serves 2 kids or 1 adult) Ingredients: * 1 (3.5-ounce) Wild Alaska Sole (also sold as flounder) fillet, thawed * Squeeze of fresh lemon juice * 1/8 tsp Old Bay seasoning * 1 Tbsp finely diced celery * 2 tsp finely diced sweet white onion (optional) * 1 tsp finely chopped fresh dill (optional) * 1 tsp mayonnaise * 2 slices sourdough or French bread * 1 1/2 slices cheddar (or other cheese) * Butter, for the pan * Microgreens or arugula, for serving (optional) Directions: 1. Preheat the oven to 400°F. Season the fish with lemon juice and Old Bay. Place on sheet pan covered in parchment paper or foil.  2. Bake for 5 minutes, until cooked through and it flakes easily with a fork. 3. In a bowl, mix the flaked fish, celery, onion and dill (if using), and mayo. 4. Spread the fish salad on one slice of bread, top with cheese, and add the second slice. 5. Melt a pat of butter in a pan over medium-low heat. Grill the sandwich for 2 to 3 minutes per side, until the bread is golden and the cheese is melted. 6. Add greens if using, slice, and serve. Tips for introducing to picky eaters:
 ✔ Have them help you make it
 ✔ Start with less fish and more cheese
 ✔ Serve it with a favorite food like fruit or chips
 ✔ Eat it with them! Save this for the next time you need an easy lunch or dinner.  And for more tips on feeding fish to picky kids, head to wildalaskasole.org (link in bio). #WildAlaskaSole #AskforAlaska #pickyeatingtips #kidfriendlyrecipes
If you want to prevent being a short order cook — If you want to prevent being a short order cook — or take a huge step towards cooking one meal for your whole family, you have to start holding boundaries. It’s one of the hardest things for most parents when it comes to feeding your kids because you just want them to eat something and stop the meltdowns (so you end up making whatever you know they like or what they ask for). And yet, being able to hold a boundary around what you’re making is absolutely essential if you want to change how meals go in your home. This doesn’t mean being a drill sergeant sand saying “eat this or go hungry.” We want to be considerate without catering by making sure there’s something you know they’ll eat at the table. These 3 simple phrases have helped me and the dozens of parents I’ve helped to end picky eating while raising kids with a healthy relationship to all foods: 1️⃣ “Mac ’n cheese is not on the menu right now. We can have it for dinner on Friday.” [It’s important to let them know when you plan to serve it again.] 2️⃣ This is what’s for dinner. You don’t have to eat, but you do have to come sit with us at the table. 3️⃣ What would make this better? And then offer 2-3 choices you feel good about (a dipping sauce, a fun fork, a sprinkle of cinnamon, sprinkle of cheese, crushed chips for a topping or crackers for scooping are a few ideas). It can also help for many kids here to give them a choice of something like picking out the plate or fork, choosing their seat, choosing between two fruits that you’ll serve on the side, or having them pick out a serving spoon. If this is something you’d like more support on, I share more tips and strategies for feeding kids, ending picky eating, and raising kids with a healthy relationship to all foods in my Nourished Kids Confident Mom newsletter. Comment or DM me “nourished” to sign up.
If you’re rolling your eyes thinking “saying these If you’re rolling your eyes thinking “saying these things would never work for me,” that’s exactly how my clients felt before we started working together. Because they were: - Under fueled (most had no idea, and this was a shock to them) - Stuck in an all-or-nothing mentality (I already messed up by eating a brownie, so might as well keep eating and start over tomorrow) - Disconnected with hunger/fullness so they couldn’t trust themselves around these foods. Once we fixed these things, these phrases became the exact things they needed to say to themselves to finally stop mindlessly overeating sweets and treats. And they use these phrases to this day because sometimes you do need a little reminder to yourself. Inside my mini podcast series “Quiet the Food Noise” I share the exact steps you need to take to finally stop obsessing and feel in control around all foods so you can actually enjoy one brownie when you really want it (or pass when you don’t) and move on with your day. #foodnoise #sugarcravings #mindfuleatingtips #intuitiveeatingdietitian #intuitiveeatingjourney
Follow on Instagram

Copyright © 2026 · Sarah Gold Nutrition, LLC · Terms · Privacy Policy · Disclaimer

Scroll to top
  • About
  • Work with Sarah
    • 1:1 Nutrition Counseling for Women
    • The UNDIET Method Program
    • Parent Coaching for Kids 2-10
  • In the Media
  • Blog
  • Recipes
Search