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Sarah Gold Nutrition

Nourishing your body and mind one bite at a time.

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Work with Sarah
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Recipes
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Mains

Veggie Loaded Breakfast Taco Casserole

Veggie Loaded Breakfast Taco Casserole

20 Healthy Freezer Meals to Save Time & Energy

20 Healthy Freezer Meals to Save Time & Energy

The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

The Only Ginger Peanut Sauce You Need Plus 5 Ways to Use It

The Easiest Greek Turkey Meatballs Souvlaki Plate

The Easiest Greek Turkey Meatballs Souvlaki Plate

Meal Prep Greek Turkey Meatballs

Meal Prep Greek Turkey Meatballs

Greek Style Salmon Gyros with Tzatziki and Quick Pickled Onions

Greek Style Salmon Gyros with Tzatziki and Quick Pickled Onions

Breakfast

Veggie Loaded Breakfast Taco Casserole

Veggie Loaded Breakfast Taco Casserole

Wild Blueberry, Peach, and Zucchini Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Strawberry Cheesecake Overnight Oats

Strawberry Cheesecake Overnight Oats

20 Healthy Brunch Recipes for Mother’s Day

20 Healthy Brunch Recipes for Mother’s Day

Vegan Banana Bread and Chickpea Smoothie

Vegan Banana Bread and Chickpea Smoothie

Easy Make-Ahead High Protein Baked Oatmeal

Easy Make-Ahead High Protein Baked Oatmeal

More breakfasts

Sides

Heirloom Tomato, Corn, and Grilled Peach Salad

Heirloom Tomato, Corn, and Grilled Peach Salad

Easy Bean Salad with Castelvetrano Olives and Herbs

Easy Bean Salad with Castelvetrano Olives and Herbs

Easy Restaurant-Style Grilled Shishito Peppers

Easy Restaurant-Style Grilled Shishito Peppers

Roasted Cauliflower Steaks with Citrus-Herb Dressing

Roasted Cauliflower Steaks with Citrus-Herb Dressing

Easy 5-ingredient Cranberry Applesauce

Easy 5-ingredient Cranberry Applesauce

Shaved Kale and Brussels Sprout Salad with Lemon-Tahini Dressing

Shaved Kale and Brussels Sprout Salad with Lemon-Tahini Dressing

Snacks

High Protein Cherry Vanilla Smoothie

High Protein Cherry Vanilla Smoothie

Strawberry Basil Lemonade Smoothie

Strawberry Basil Lemonade Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Creamy White Bean Hummus with Toasted Walnuts (Vegan)

Creamy White Bean Hummus with Toasted Walnuts (Vegan)

Chocolate Peanut Butter Cup Energy Balls

Chocolate Peanut Butter Cup Energy Balls

Addicting (Healthy) Maple Pecan Granola

Addicting (Healthy) Maple Pecan Granola

Dessert

Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

Healthy Dark Chocolate Chia Pudding with Meyer Lemon Yogurt

Accidental Double Chocolate Chip Cookies

Accidental Double Chocolate Chip Cookies

Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

Giant Oatmeal, Banana, Peanut Butter Breakfast Cookies

Blueberry Peach Crumble Bars

Blueberry Peach Crumble Bars

The Easiest Grilled Peaches with Honey Ricotta

The Easiest Grilled Peaches with Honey Ricotta

Vegan Dark Chocolate Mint Mousse

Vegan Dark Chocolate Mint Mousse

Soup

Carrot-Ginger Immune-Boosting Soup (Instant Pot)

Carrot-Ginger Immune-Boosting Soup (Instant Pot)

Ginger, Bourbon Honeynut Squash Soup (Vegan, Gluten-Free)

Ginger, Bourbon Honeynut Squash Soup (Vegan, Gluten-Free)

Instant Pot Miso Ginger Udon Noodle Soup

Instant Pot Miso Ginger Udon Noodle Soup

Drinks

High Protein Cherry Vanilla Smoothie

High Protein Cherry Vanilla Smoothie

Strawberry Basil Lemonade Smoothie

Strawberry Basil Lemonade Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Wild Blueberry, Peach, and Zucchini Smoothie

Hi! I'm Sarah, a Boston-based Registered Dietitian Nutritionist (RDN) and real food enthusiast. I believe a good run can solve most problems, at least temporarily, and a glass of red wine while cooking is the recipe for a great night. Follow along for simple, seasonal, plant-forward recipes, tips on how to eat more intuitively and develop a positive relationship with food, and commentary on what's actually nutrition science and what's just noise in the media.

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Are you team breakfast for dinner? #AD
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Honestly, I rarely make breakfast for dinner. Breakfast for lunch, yes (hey avo toast with an egg, I 👀you!)! But I also love all food, so by dinner I'm usually ready for something else.
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Until I made this veggie loaded breakfast taco casserole.
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It could easily be a make-ahead breakfast or weekend brunch. But it also satisfies dinner-time needs.
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Packed with veggies and black beans then layered with eggs, @cabotcheese, and tortillas, this casserole is an easy one-dish meal that the whole family will love!And it’s made entirely with kitchen staples!
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Grab the recipe + tips on how to customize it on the blog today. https://www.sarahgoldrd.com/breakfast-taco-casserole/ (Link in bio)

Did you know it's a sign of positive development w

Did you know it's a sign of positive development when your kid asserts opinions about what you're feeding them?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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They are developing and embracing their sense of autonomy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"But, Sarah, life would be so much easier and I would feel so much less stressed if they would just eat what I serve." ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Yup, it would.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Wouldn't it be amazing if kids did everything we asked without putting up a fight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But that's not their job 🙃In fact, their job is to push the boundaries as much as they can and that often happens around mealtime. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So what's an exhausted parent to do?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Create a structure to your day so your kids show up hungry to meals and snacks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Use the division of responsibility: parents decide what and when the family eats and kids decide if and how much they eat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Create a plan for what you'll do if your kids (or...your partner...yup I've seen it all 😉) chooses not to eat what you make. And share that plan with your kids so they understand what happens.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These guidelines not only help PREVENT the dinner struggle (so implement early) but can also help stop the dinner battles. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Want to see how this works? Head to my stories for a deeper dive into each of these guidelines.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You got this, mama!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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PS. This doesn't happen overnight, so give yourself and your family some time to implement, learn, and adjust.

"Please don't tell me that I have to spend hours i

How many times have you said to yourself "I'll do

How many times have you said to yourself "I'll do better tomorrow" or "I'll get back on track on Monday?"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I often have clients track a few days of eating early on in our work together so we can identify patterns, food rules, beliefs around food, ability to identify hunger and fullness cues, emotional eating, and much more. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's about gathering information, not judging their current way of eating (because when you work with me, it's a judgement-free zone!).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This week, I had 3 clients tell me they were waiting for a better day to come along to track, but it never did.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This never surprises me. Neither the waiting for the "perfect" day, nor the fact that it doesn't come along.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Because when you're stuck in a dieting mentality — one with rules around food or beliefs about how healthy eating looks — it's guaranteed you'll "mess up" because you haven't set yourself up for life to happen. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The spontaneous apple cider donut with your kids when apple picking. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ordering pizza because you got stuck at work late.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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An extra cocktail because...hey you made it through another day of homeschooling your kids.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If your plan doesn't allow for these things OR doing any of these things sends you into a spiral of eating ALL.THE.THINGS that are off limits because, "hey I already messed up, might as well just give up hope until tomorrow"...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You need a new plan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Give me a 🙋‍♀️if you've been there!

Do we have any of these things in common?
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There are a bunch of new faces around here, so I thought I'd say hi and tell you a little more about me! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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☕️My day has not started until I've had coffee. It's more than just the caffeine fix. The ritual of drinking a hot mug full of really good coffee makes me feel like my day can start. My favorite coffee comes from a little shop in Brookline, MA, down the street from the first place my husband and I lived together. Anytime we're back in the neighborhood, we stock up!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🏙I'm a city girl at heart and spent my 20's and early 30's hopping from DC to NYC to SF to Boston. I'm now fully embracing small town suburban life (and very thankful for the yard and space right now), but sure do miss walking to our favorite restaurants!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👶🐕I have a 21-month old son named Aiden and a 4-year old golden retriever who keep me laughing (and sometimes crying or screaming inside) all day every day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🏖🗻Questions like "mountains or ocean" drive me nuts! Can't I love both? In the summer you're more likely to find me by the ocean, but I get through the long New England winters by heading to the mountains. One of the things I love about where we live is we have both in an easy day trip.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🧀I LOVE a good cheese plate and would happily eat one for dinner on the regular. But my last meal on earth (I've thought about this a lot after listening to the @aliontherun1 podcast - she asks this to all of her guests) would definitely involve NYC 🍕, NYC 🥯, and homemade coffee oreo 🍦from Sundae School on Cape Cod.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍽I'm a pretty adventurous eater and will try almost anything unless it has cilantro or cumin in it 😝⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tell me something fun about yourself in the comments!

It's the unofficial summer closer this weekend. Ar

It's the unofficial summer closer this weekend. Are you going to enjoy it or are you going to spend it stressed out about whether or not you should eat the ice cream?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Me? I'll be enjoying the ice cream. Coffee oreo to be exact. And maybe a lobster roll with a side of fries.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'll also be eating plenty of vegetables and other foods I eat every day because I don't want to feel like sh*t come Monday night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I know that one meal, one day, or even a whole weekend of eating does not define my health (or my weight...because let's be honest, when people say they want to eat "healthy" it's almost always about weight, but that's a topic for another day).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You know what effects your health more? Stress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Stress can:⠀⠀⠀⠀⠀⠀⠀⠀⠀
↑ inflammation⠀⠀⠀⠀⠀⠀⠀⠀⠀
↑ your body's desire to store fat⠀⠀⠀⠀⠀⠀⠀⠀⠀
↓the quality of your sleep⠀⠀⠀⠀⠀⠀⠀⠀⠀
↓pleasure around food, leading you to possibly overeat⠀⠀⠀⠀⠀⠀⠀⠀⠀
↭ alter other hormones that help regulate your metabolism⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Not to mention the mental load of stressing about what you're eating.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is your permission slip to enjoy the foods you love this weekend without stress, guilt, or shame.😘⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm heading to the 🏖 for one last extra long weekend away before we settle into to a fall routine. See you guys next Thursday!

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