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Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Free Live Workshop: The Food Freedom Formula.

Ready to finally feel in control around food—even with Oreos, Cheez-its, and Ben & Jerry’s in the house? Click to register.

Sarah Gold Nutrition: Intuitive Eating Dietitian Nutritionist
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Recipes to Make Healthy Eating Easy

Browse our favorite feel-good recipes that are packed with nutrition and super satisfying flavors

Main Dishes

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  • snack plate with veggies, olives, hummus, chickpeas, with overlay of title

    15 Easy and Healthy Snack Plate Meal Ideas

  • soba noodle salad in a bowl on gray background with serving spoons in bowl

    Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

  • vertical shot of buffalo turkey meatballs in bowl with small yogurt sauce bowl

    Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

Breakfast

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  • stack of pancakes on gray plate with blueberries, strawberries in background

    Fluffy High Protein Pancakes without Protein Powder

  • maple pecan granola in glass jars, one tipped over with granola spilling out

    The Best Maple Pecan Granola (low sugar recipe)

  • slice of casserole topped with avocado slices and dish in background

    Veggie Loaded Breakfast Taco Casserole

Desserts

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  • dark chocolate chia pudding with raspberries and cream in stemless wine glasses on gray background

    Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

  • stack of breakfast cookies

    Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

  • Blueberry Peach Crumble Bars

    Blueberry Peach Crumble Bars

Drinks

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  • 2 cherry vanilla smoothies on marble background

    High Protein Cherry Vanilla Smoothie

  • lemonade smoothie in a glass with strawberries, basil, and lemon on a marble slab

    Refreshing Strawberry Basil Lemonade Smoothie

  • 2 blueberry peach smoothies on round trivet with hemp seeds in spoon, and zuchhini and peach slices

    Wild Blueberry, Peach, and Zucchini Smoothie

Sides

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

    Easy Bean Salad with Castelvetrano Olives and Herbs

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

    Easy Restaurant-Style Grilled Shishito Peppers

  • Roasted Cauliflower Steaks with Citrus-Herb Dressing

    Roasted Cauliflower Steaks with Citrus-Herb Dressing

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Parents of picky eaters are exhausted. You’re ma Parents of picky eaters are exhausted. You’re making separate meals, negotiating for them to take just one little bite, and laying awake at night wondering if they’re getting enough nutrients. But as a registered dietitian (and mom of two) I have helped dozens of picky eaters expand their ‘safe food’ list, and helped moms be able to just cook one meal for the whole family. All while making meal time less stressful for everyone sitting at the table. The secret to how I help families do this? It’s almost never about the food itself. It's about what's happening around the food and the pressure parents are unintentionally putting on their kids to eat. There are a bunch of small changes you can start making tonight that will make a bigger difference than anything you could swap, hide, or add to the plate. Swipe through to find your kid's go-to meal and see what I mean. And if you want more practical tips like this sent straight to your inbox, comment or DM me NOURISHED and I'll add you to my Nourished Kids, Confident Moms newsletter. The next one is going out this week and includes more strategies that actually work for even the pickiest of eaters (even yours). #intuitiveeating #mealsforkids #pickyeaters #feedingtoddlers #nutritionforkids
Exhausted by making lunches? Me too. Here’s some o Exhausted by making lunches? Me too. Here’s some of the things that I’ve been making my (almost 5) 7 year old this summer. Easy, quick, balanced and kids happily eat. I make lunch in 5-10 minutes the night before so mornings go more smoothly. And I do it while we clean up from dinner so once the kitchen is cleaned, I’m done. You’ll notice a lot of repeat items— that’s because I know my kids will eat these things I don’t have the mental energy to get overly creative with lunch. We can still ensure variety and balance without making things complicated! Also always packed in our fav @lunchbots containers. Chicken salad Mango + plum Crackers for one kid, tortilla chips for the other. Dried mango or figs Peppers for my younger son (7 yo doesn’t like many raw veggies so we skipped that today) *For my kids, sending new foods at lunch is no longer a good strategy. But when we were younger, it often helped them learn to like new foods because they were often more likely to try new things in that social situation. Now it’s a guarantee for food waste. So I don’t bother sending veggies I know he won’t eat.* This must’ve been a Friday when I’m scrounging for for what to send😂 Kid 1: pepperoni, olives, strawberries @badabeansnacks @solelyfruit gummies Kid 1 got lunch at camp Kid 2: @good_culture cottage cheese, sourdough crackers for scooping, dried fig, carrots, and hummus, white nectarine Kid 1: sliced turkey from @costco, Russian dressing (in the orange containe), @theskinnypop, olives, cherries Kid 2: peanut butter and jelly on @onemightymill bread, blackberries, cherries, baby carrots, @bouldercanyon chips Kid 1 got lunch at camp Kid 2: leftover chicken, black, bean, cheese, quesadilla, guacamole to dip, pineapple & grapes, @annieshomegrown bunnies @jooliesdates Kid 1: turkey and cheese on @onemightymill bread, black beans, dried mango, pretzels, strawberries & grapes Kid 2: turkey, @bluediamond nut thins, black beans, strawberries & grapes, dried mango Kid 1: lunch at camp Kid 2: chicken salad with sourdough crackers for scooping, peppersand hummus, pineapple Must’ve been another Friday 🤪 Kid 1: @applegate turkey, pepperoni, @zesprikiwifru
The mindset shift that will change everything (for The mindset shift that will change everything (for you and your kid): Your job is never to get your kid to eat vegetables. The moment it becomes your job to make them eat it, they are more likely to resist it. That’s just human nature. Instead, your job is to build the environment that empowers them to want to try the foods and learn to like the foods. It feels backwards, because it often means doing less in the moment. But we can also use tools and strategies to help your kid try (and actually like) new foods, faster. If you feel stuck in a “just one bite” battle with your kid, that’s a sign we need to shift your approach and get to the root of why they’re eating fewer foods or resisting trying anything new. That’s exactly what I’ll help you do. Comment or DM me “KIDS” to learn more.
Cookouts are tough. If you struggle with food noi Cookouts are tough. If you struggle with food noise, then you know how hard it can be to present at events where your brain can only focus on the buffet table. You spend more time negotiating with yourself on what you can have, are constantly doing mental math on how much you’re allowed, and struggle to focus on the conversations with others because all your brain can think is: FOOD! The good news is that this can get easier. You can learn how to turn all of that chatter off and enjoy going to BBQs, parties and special events without worrying about what you’ll put on your plate. Comment FOOD NOISE for a link to my private podcast training where we breakdown the steps you need to take to mute it for good. #inuitiveeating #foodfreedom #foodnoise
Comment ‘snacks’ for 15 more snack plate ideas for Comment ‘snacks’ for 15 more snack plate ideas for moms & kids. A few additional tips: 🧁 The silicone liners are optional, but they let each kid grab their own cup for foods that aren’t shared — like their own cherries, dips, and chicken salad. Plus they keep things separate, which is helpful for picky eaters! 🥨 If your kid is obsessed with packaged snacks, adding in one or two alongside other whole foods can be helpful to normalize. We often add chips, goldfish, pretzels, or even m&ms for a fun food alongside the meal. My kids eats plenty of packaged snacks at camp, so I skipped those today. 🍴Use toothpicks or mini tongs for more fun eating and grabbing the food.
“Can we have ice cream?!” You want to say yes. P “Can we have ice cream?!” You want to say yes. Popsicles and ice cream cones are a normal part of summer. But whenever you say yes, you find yourself worrying about the sugar, their weight, their habits. On the flip side, whenever you say no, you start to worry that you're making sweets into some forbidden thing that they'll obsess over even more. It feels like a lose-lose situation. Until I step in to help. "Sarah helped us see that the way we were serving and talking about food actually made the problem worse. She helped us relax our approach around mealtimes... Within weeks, our oldest left a few bites of ice cream in her bowl. More importantly though, I feel so much more at peace at meals, and I know my daughters can feel that too." Before working together Amy was worried about her two kids. They were hyper-focused on desserts (all the time!) and she was concerned they’d have issues with body image and weight. Together, we were able to create a better game plan for how she approached meals and sweets that helped everyone. If you need help figuring out your kid’s sweets fixation and get a real plan for mealtimes (and pool days) then DM me KIDS to learn more about my Nourished Kids Confident Mom coaching program. #intuitiveeating #nutritionforkids #pickyeating #kidsfood
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