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Sarah Gold Nutrition

Nourishing your body and mind one bite at a time.

About
Work with Sarah
Blog
Recipes
Shop
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Mains

Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

Salmon Soba Noodle Salad with Bok Choy & Shiitake Mushrooms

Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

Slow Cooker Buffalo Turkey Meatballs with Yogurt Blue Cheese Dip

Weeknight Mediterranean Grain Bowl with Chicken

Weeknight Mediterranean Grain Bowl with Chicken

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

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

Refreshing Strawberry Basil Lemonade Smoothie

Refreshing 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

Refreshing Strawberry Basil Lemonade Smoothie

Refreshing 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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To all the mamas who have literally done it all th

To all the mamas who have literally done it all this past year and still feel like they are never doing enough,⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To those that are exhausted and feel like they need a break yet spend their time away thinking about their kids,⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To those that feel the constant tug of loving motherhood and feeling completely overwhelmed,⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To the SAHMs, the #workingmoms, the moms who do a little bit of both,⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You are amazing. However you mother, know that you're doing your best and that is all that matters.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Happy Mother's Day! Sending you love and hugs and wishes of spending the day doing something you love and that fills up your cup.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To all of you longing to be a mother (or to grow your family) or who are missing your mom or child, sending you virtual hugs. 💕

Mama, can you relate?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You're always thinking about how to get your kids to eat more veggies.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You make sure to offer them all the nutritious foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You prep meals that you know they'll like and want to eat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You're focused on helping your picky eater expand his or her food repertoire.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And then when it comes to feeding yourself, you don't give it any thought. Your meals are "whatever you can grab" that's fast and easy. Including your kid's leftovers.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You don't prioritize meals for yourself because you're too busy taking care of everyone else.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If that sounds familiar, I want to remind you that you matter too!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just because you had kids doesn't mean you don't deserve to eat well. Your body needs nourishment so that you CAN take care of everyone else.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Repeat after me: "it's not selfish to take care of myself."⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment with a 🙋‍♀️ if you've been there.

Should you be drinking apple cider vinegar daily?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I honestly thought this trend was so 2017 (I actually wrote a whole article about it for an old job exactly 4 years ago) until it popped up in my inbox a few weeks ago.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In the form of an email (and related blog post) professing all of the unbelievable benefits of drinking daily apple cider vinegar from someone with zero nutrition credentials or health background -- just a love of food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There were claims of weight loss, clear skin, balanced blood sugar, better heart health and more! It sounded magical! If I didn't know better, I'd probably start drinking my coffee with a side of apple cider vinegar water (because coffee is my morning routine 😂).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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(BTW the "sources" were links to articles in popular online magazines/health sites, not actual research. This is a BIG 🚩)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's the thing: the research on any of these benefits is really limited to extremely small studies (like 5-12 people!) or often showed no benefit. And even the studies that do show potential positive benefits (the most convincing evidence is actually in balancing blood sugar for people with diabetes), the actual margin of benefit is really small (not enough to change or reduce medication or make a profound impact on health).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That said, if you truly like drinking water with a shot of ACV every day (but really, do you? 😉), there's likely no harm in doing so - just make sure it's diluted, please!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But otherwise, let's leave ACV for what it truly is: a great ingredient for salad dressings and marinades.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And remember, one "health" food or drink will never undo a diet that is otherwise unbalanced or lacking in nutritious foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What questions do you have about ACV? Curious about other food trends? Drop your questions in the comments and I'll answer them in a future post.

Do you find that you're either eating "healthy" or

Do you find that you're either eating "healthy" or eating all the "junk"? Do you need rules in place to force yourself to eat nutritious food?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're struggling to find that elusive "balance," that it seems everyone wants but can't figure out how to get, you might be living with a dieting mentality even if you're not officially on a diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I see this with so many clients, and the more diets they've tried (or years they've dieted), the more pronounced this is.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Healthy living happens in the gray area. The space where there isn't a rule book to tell you exactly what, when, and how much to eat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That "balance" that you're chasing happens when you stop categorizing every food as either healthy or not (or good or bad) and when you learn to listen to your body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your body is your most valuable resource to help you determine how to eat, you just have to get back in touch with what it's telling you. Pair this with a few basic nutrition principles (which I promise are a whole lot less complicated than you probably think) and you're golden ✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tell me: what's your biggest challenge with giving up the black and white thinking around food and living in the gray?

One of my favorite ways to eat grilled veggies (ot

One of my favorite ways to eat grilled veggies (other than straight from the grill of course) ↑⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With warmer weather, our cooking is going from oven/crockpot →grill and you better believe that every time I fire up the grill I'm throwing a bunch of veggies on there to go with whatever else we're eating. I love making extra to toss in salads, use in pasta or grain dishes, and to make grilled veggie sandwiches.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's what you need for this super satisfying lunch or easy dinner:⠀⠀⠀⠀⠀⠀⠀⠀⠀
‣ Mixed veggies (peppers, onions, eggplant, mushrooms, zucchini, squash, or asparagus – pick your favorites)⠀⠀⠀⠀⠀⠀⠀⠀⠀
‣ Olive oil + balsamic vinegar (optional)⠀⠀⠀⠀⠀⠀⠀⠀⠀
‣ Salt, pepper, and any herbs you like⠀⠀⠀⠀⠀⠀⠀⠀⠀
‣ Whole grain bread⠀⠀⠀⠀⠀⠀⠀⠀⠀
‣ Cheese (goat, fresh mozzarella, cheddar, or smoked gouda all work well)⠀⠀⠀⠀⠀⠀⠀⠀⠀
‣ Fresh basil ⠀⠀⠀⠀⠀⠀⠀⠀⠀
‣ Balsamic glaze⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Toss the veggies with oil, vinegar, salt, pepper, and herbs and then grill. To assemble the sandwich, layer cheese, veggies, and fresh basil on the bread. Drizzle with balsamic glaze.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's your favorite way to eat grilled veggies?

How much have you spent on diets and "wellness" ov

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