A Dietitian's Diary

Fill up your plate with deliciously enjoyable foods that help you live a healthier life! I will share my knowledge of nutrition and love for cooking to help make nutrition an easy part of everyday life.

Tortellini and Sausage Soup

Every September I get anxious to start making soup and fall foods. I love the change of season and all the warm delicious meals. All

Tortellini and Sausage Soup

Individualized Egg Tarts

My mother in law made a delicious herbed tomato and roasted garlic tart from Smitten Kitchen when she was in town this fall so we

Individualized Egg Tarts

It Starts with the Crust

Our family loves eating pizza and we usually make it weekly. With three out of four of us not being able to eat cheese we've been making

Pizza Crust
Whole Wheat Pizza Crust

Barley Risotto with Mushrooms and Spicy Sausage

When the temperature gets below 20 degrees all I want is some warm, tasty comfort food. What better way than with a warm risotto. I

Barley Risotto with Mushrooms and Spicy Sausage

How Much Sugar is in Your Non Dairy Milk?

  Our family drinks almond and soy milk and I've always switched around getting vanilla and unsweetened. Recently I decided to look at the sugar

Dairy Free Mac

I'm always trying to find creative dairy free recipes so our oldest daughter can enjoy some of our favorite dishes (she is very intolerant to

Dairy Free Macaroni and Cheese using Nutritional Yeast
sesame seed green beans

Asian Noodles- A New Teskey Favorite

Do you ever get stressed about magazines piling up month after month? Not real stresssed more just "anxious to read them and not see the

Asian Noodle Bowl with Spicy Almond Sauce

Bulgur for breakfast

I love having a new twist on a favorite meal so I decided to try bulgur as the base for my hot cereal this week.

Mango Spinach Banana Smoothie

It took falling in love with this smoothie to get me writing again. Not that this is the only delicious food I've eaten in the

Mango Spinach Smoothie

Family Meal: Biscuit Topped Chicken Potpie

We learned at 13 months old that our daughter has a milk/dairy intolerance. She can eat yogurt but anything in addition to that ends with

Watermelon salad

It's finally summer which means the season of fresh juicy fruit has arrived. I love having fresh berries, pineapple and melons around for snacking but

Chocolate Boozy Cakes

Hello! I'm Kristen, guest blogger and Sina's website designer. I hope everyone's enjoying the site. Sina is a great friend of mine. There's never a dull

boozy cakes
Flourless chocolate cakes
tequila caramel sauce

No Bake Granola Bites

My neighbor, great friend and new mom to her second kid just celebrated her birthday. Knowing sleep is likely down and that she is a

Granola Bites

Whole Grain Date & Cherry Bites

In my most recent Parents magazine there was a recipe for fig foldovers which inspired me to make a snack size bite that Elena could

Whole Grain Date & Cherry Bites

Appalled and Deceived

I know, I know, I know. I hear the voices already. I should have known better than to assume, but I'm guilty. I have been

Caribbean Carrot Soup

I don't know how to put in words the deliciousness that is this soup! YOU HAVE TO MAKE IT!! My mom found the recipe in

Caribbean Carrot Soup

Curry-Rubbed Salmon

We were honored to have my Aunt Nancy visit last week and help out with our daughter. As if that wasn't enough she decided to

New Seeds on the Block

Seeds have been surfacing as "health" foods for many years now. One of the first big players on the block was flax seed. Now if

Three Bean Salad

You may be wondering if I stopped cooking now that I'm working and a mom. The answer is no, I still cook. The problem is

Chocolate Foods I LOVE Right Now

October means fall leaves, pumpkins, Halloween and candy. With candy and baby costumes on my mind I thought I'd feature chocolate foods that I love

Foods I LOVE right now

Well life as a working mom has taken full affect and sadly the blog has gotten hit the hardest. I apologize to all my followers

Basil Pepper Pesto

My husband and I love sauces, spreads and things with a kick. Now that it's basil season that means lots of pesto. Pesto chicken paninis,

Basil Pepper Pesto

The amazing cooks I know…

It's been too long since I featured some of the amazing food that I eat after other peoples hard work. A few weeks ago my

Amandas Ravioli with Chicken

Crop Share Cooking

As I titled my post for today I was reminded of my families favorite quote from the movie Good Morning Vietnam. What a perfect quote after

Garlic Scape and Swiss Chard Pesto
Kohlrabi Home Fries

Ode to Quinoa

It's time I pay respect to one of my favorite grains. You may be asking why we need to pay respect to a food...well, here's

Lemony Quinoa and Avocado Salad
Quinoa stuffed Portabella Mushrooms

Tilapia a la Veracruz

There are so many joys to motherhood and maternity leave. Besides all the amazing cuddles, coos and fun Elena shares with me on a daily

Tilapia a la Veracruz

Pantry Makeover: Five Healthy Swaps to Improve your Pantry

A big key to eating healthy is having a pantry packed with healthy choices. Often times things sit in our pantries way to long and

Mango Slaw

It's officially summer which means it's time for me to make a ton of grain salads, slaws and other cold dishes. When my mom was

Spicy Korean BBQ Chicken

Day twelve of being a mom and so far I love it. Things thus far have gone relatively smooth and I've been able to occasionally cook. I

Spicy Korean BBQ Chicken

Cooking Oil Guide

There are so many varieties of oil available to buy at the store it's hard to know which one is best for your recipe? To

Muffin Overload

Another weekend waiting for our baby with lots of time to bake! As I near my due date (this Friday, May 11th) I was thinking

Banana Nut Muffins with Oatmeal Streusel
Chocolate Chocolate Chip Muffins

Miso-Ginger Salmon with Sesame Green Beans and Rice Pilaf

As my husband and I near my due date (12 days and counting) we don't have many weekend plans. After an early night on Friday

Miso Ginger Salmon
Rice Pilaf
Sesame Green Beans

Chicken Salad

There is nothing I love more than to make a salad that I can enjoy for dinner and pack for lunches the next few days.

Nutrition Tips for Pregnancy

I have come upon the next stage of life when nutrition is not only important for me but also for the baby that I’m carrying.

Sara’s Sweet Corner: Carrot Cake Muffins

I'm so blessed to have a sister in law that I truly adore. Not only is she a great friend she is also a certified

Carrot Cake Muffins

Anyone Craving Carbs?

Since I seem to be craving carbohydrates a lot during this pregnancy I decided to feature healthy ways to satisfy those cravings today on Twin Cities Live. Not only will you

Couscous Salad with Dried Fruit
Edamame Garden Salad
Raspberry Bars

Antioxidant Rich Foods

I have a handout of the top 20 antioxidant rich foods at work and have been meaning to post about it. The list was put

Homemade Dog Treats

I'm going a different direction on my post today from humans to dogs. Most people who focus on good nutrition for their families are also

Kale Chips

As I sit and look out the window at the snow falling I find myself aching for my garden vegetables. As a dietitian selecting a

kale chips

Gluten Free Cookies

I've had the pleasure of having Lauren, a student from Eagan High School, shadow me twice a week for the past three months as part

Gluten Free Cookies

A thanks to the creator…

How do you say thanks to a dear friend who graciously created your website for you. Well, for me the answer was easy, have her

Farro Risotto with Mushrooms

Feel Better Soup

After 6 days of being sick at home this past week I was craving some hot homemade soup. So, between naps, chugging water, coughing and

Feel Better Soup

Gifts Ideas for a Healthy Kitchen!

If you've ever walked into a kitchen store you've probably seen kitchen gadgets and appliances on every wall. Having the tools to prepare healthy food

Food of the Month

Cheese, Cheese, Cheese! If you're saying to yourself, why cheese? Well, for one, the packers are on a nice winning streak and I'm a proud

Mac & Cheese
Pesto Cheese Blossom

Fighting Fruit Fatigue

You may remember I talked about fruit fatigue at the beginning of the month in my choose cherries post. Well today I discussed ways to

Brie en Croute with Pears
Candied Walnut Pear & Leafy Green Salad
Cherry Chili
Cherry Yogurt Smoothie
Ginger Grapefruit Spritzer
Grapefruit Slaw

What was your favorite Thanksgiving dish this year?

I was in charge of a vegetable side for our Thanksgiving meal and I chose to make a Brussel Sprouts recipe that I had tried

Brussel Sprouts with Bacon Garlic & Shallots

My Breakfast Obsession: Cherry & Walnut Oatmeal

Easy to prepare and very healthy; a whole grain breakfast that's low in sodium, provides one serving of fruit and heart healthy walnuts and soy

Cherry & Walnut Oatmeal

A Gluten Free, Vegetarian Thanksgiving

Have you ever hosted a dinner party for friends or family members that have food restrictions you aren't used to you and you can't think

Gluten Free Baking Mix
Gluten Free Pie Crust
Triple Corn Spoon Bread Casserole

The amazing cooks I know…

This month I want to feature another amazing cook I know; my best friend Rachel. You've probably heard me talk about Rachel before as she

Jambalaya with Shrimp & Andouille Sausage

Choose Cherries

Fall is upon us which means colder weather, falling leaves and for many back to the routine cold weather fruits. Nearly half of the fruit

Cherry Berry Smoothie
Pork Roast Tenderloin with Dried Cherries & Rosemary
Wild Rice Stuffing with Dried Cherries and Toasted Pecans

Potato Leek Soup

You may be wondering if our crop share ended since I haven't posted in awhile. The answer is no and the reason I hadn't posted

Potato Leek Soup with Cheddar Toasts

Healthy Soups

I am presenting my first cooking segment on Twin Cities Live tomorrow, Wednesday October 12th. I'm going to make two of the soups I've blogged

Roasted Tomato Basil Soup
Spicy Tuscan Soup

Stuffed French Toast with Berries

Brunch for one please! My friend Brent and I had planned to make a decadent brunch this morning but sadly he came down with an

Stuffed French Toast with Berries


My hospitals organization, HealthPartners, has launched a new healthy campaign called YumPower. I am excited to be a part of an organization that promotes healthy living

Food of the Month

I can't believe it's already October. While the leaves have started to change the weather here in Minnesota has been unseasonably warm with expected highs

Crop Share Box #8

What this Box Contained Cucumbers, Italian Garlic, Summer Squash, Sweet Spanish Onions, Sweet Corn, Watermelon, Melons, Arugula, Edamame, Tomatoes, Red Grape Tomatoes, Orange or Red

Crop Share Chopped Salad
Fish Tacos
Jicama Cole Slaw
Potato & Swiss Chard Gratin
Roasted Red Pepper & Cucumber Yogurt Sauce


I have to report back on the amazing food we ate in Seattle and Vancouver. While I don't have pictures of every meal I can

Food of the Month

I just returned from an eight day trip in the Pacific north west and Canada and while part of September is over it's still not

Unstuffed Peppers

What do you do with 12 tomato plants?

Seeing bowls filled with fresh picked tomatoes from my garden makes me so excited to cook. My tomato supply is in peak season and I

Garden Salsa
Roasted Tomato Basil Soup

Crop Share Box #7

It's definitely August. If you take a look back at Box #1 compared to Box #7 you will see the the amount of vegetables we've

Grilled Cabbage

Serving size vs Portion size

While many Americans use the words serving size and portion size the same way they actually have different meanings. A serving size is the portion that is recommended

Gluten Free Diets: Facts vs Fabrications

Gluten free diets are all the rage these days. According to a report from packaged Facts, the gluten free food and drink market had a

The amazing cooks I know…

I'm blessed to have amazing friends and family in my life who love to cook. Ryan and I have been treated to so many delicious

Grilled Asparagus & Melon Salad

Philly Cheese Steaks

My husband was reading the USA Weekend insert in the paper back in June and found a "Father's Day" recipe for Philly Cheese Steak that he

Philly Cheese Steaks

Food of the Month

I picked my first tomato from my garden last week and was so overtly excited that it's officially tomato season. While farmers markets and other gardens

Caprese Salad
Mozzarella & Basil Panini with Balsamic Syrup
Tomato Bruschetta

Crop Share Box # 4 and 6

If you're wondering why I haven't posted about my crop shares recently it's because we've been on the road. We left the day crop share

Grilled Rosemary New Red Potatoes
Salmon Burgers
Tofu Stir Fry with Broccoli

Power Foods

I received a new cookbook for my birthday from my neighbor Greta. The book is from the editors of Whole Living Magazine foreword by Martha Stewart called Power

Green Beans Corn and Tomato Salad
Parsley Leaf Salad with Pine Nuts Olives and Orange Dressing

Grilled Fruit

It's my first day home after a 10 day road trip to Notre Dame, Racine and Webster, Wisconsin. Our week off was filled with friends,

Grilled Fruit

Food of the Month

It took awhile to heat up this summer but now that it has it sure feels good. Most of the time by July the hot

A Tribute to the Food of the Month – Aaron’s Favorite Turkey Burgers

My brother-in-law shares the same love for cooking as I do and this year for my birthday he sent me his favorite turkey burger recipe

Oven Fries
Turkey Burgers with Tomato Jam Olives and Feta

Crop Share Box #3

Even though Box number 3 came three weeks ago I didn't post yet because I had one more dish to make with its contents. This

Sauteed Greens with Potato Onions
Soba Noodles Tofu and Vegetable Stir Fry

Brisket Birthday Dinner

Yesterday was my husbands birthday so the dinner menu was centered around him, which means one thing, BEEF. While reading my Cooking Light magazine this

Beer Braised Beef Brisket Sandwiches
Grilled Corn with Roasted Jalapeno Butter

Crop Share Box #2

I realize I have box #3 from our crop share and I haven't posted about box #2 yet. I just finished up the supplies from

Egg Scrambles
Strawberry Rhubarb Crisp
Tex Mex Salad

Eating Healthy on the Road

Eating healthy on the road can be done! If you prepare ahead of time and pack healthy snacks you can save money and make eating

The USDA Unveils MyPlate

You’ve probably heard by now that the USDA Food Guide Pyramid has officially been retired and replaced with MyPlate. Like many dietitians I’ve spoken with

Food of the Month

I know what you're thinking it's June 4th and I'm a little behind on my food of the month. I apologize for my neglect to

Asian Turkey Burgers
Turkey Hummus Sliders

Frozen Entrees

We have all had days when cooking is the last thing on our mind and we are scrambling for something quick to eat that doesn't throw off

Crop Share Box #1

This is the second year my husband and I have joined a crop share with our neighbors. We have a full share every other week

Fried Sunchokes with Rosemary Salt
Pasta with Ramps & Sorrel
Potato Salad with Chives


  People assume I know how to cook everything since I spend a lot of time in the kitchen but to there surprise I'm just

Vegetable and Herb Garden

This is a long overdue email but I’ve been busy in the yard weeding and planting my garden. One of the best perks of home ownership

Chocolate Overload

This post is for all the times I've been told that since I'm a dietitians I don't eat dessert or chocolate. No and No. Actually,

Chocolate Peanut Butter Cake

Juice Boxes

As a lot of my friends begin their journeys into parenthood it’s a great time to talk about juice. We can all think back to

Food of the Month

This months featured food is so sensational that it has a catch phrase; the incredible edible egg (did I get the tune in your head...).

Vegetable Egg Casserole

Butter or Margarine???

What's the better choice? Since this is a common nutrition question I’m hoping I can debunk it for everyone. First, let’s remember that whichever you choose, margarine

Easter Candy Calories

Easter is the second highest time of year for candy sales, behind Halloween, and my personal favorite time of year for candy choices! In my eyes

Whole Grain Salads

Barley, quinoa and bulgar salads are my absolute favorite sides for dinner when it's nice out. They are great sources of fiber and easy to prepare ahead of

Mediterranean Barley with Chickpeas and Arugula

Mercury in Fish: How much fish is too much?

A coworker asked me a great question that prompted me to do some further research. Should I worry about the mercury in fish? First, the most

Spring Pasta: Campanelle with Apsaragus and Pecorino Cheese

This months Cooking Light featured a series of spring pastas. While I love pasta with homemade marinara or bolognese sauces I also love the taste

Garganelli with Asparagus and Pecorino Romano

Food of the Month

It's officially April which means fresh vegetables and fruit will begin to ramp up and carry on through fall. I figured what better time than

Prosciutto con Asparagus

Coffee and Banana Smoothie

Ever since I talked my husband into buying a Magic Bullet in December I've been on a smoothie kick, trying recipes I find in magazines

Coffee Banana Smoothie

Food with Benefits

Ever wonder if your favorite food has unique benefits for your health? I took a look at some new and old research done on food

The Dish on Detox Diets

A common question I get from friends is regarding my opinion on detox diets. With Hollywood stars prompting detox diets I think it’s important to

Beef Broccoli Stir Fry

The first day back to work after vacation always comes as a shock. The relaxation quickly fizzles and responsibilities, deadlines and workloads accumulate quicker than

Beef Broccoli Stir Fry

Power Granola

I've spent the past six days in Rosemary Beach, Florida with my husband and seven other great friends. During the time we were on vacation

Power Granola

Food of the Month

Get out your togas because this month we're going Greek. Rich and creamy are just two words to describe Greek yogurt, which is this months

Bohemian Spiced Chicken with Yogurt-Lime Sauce
Sina's French Onion Dip

Pudding Parfaits

Growing up one of my families favorite desserts was pudding. I remember the excitement I had when I opened the refrigerator and saw our colored kids

Pudding Parfaits

Cinnamon Chip Scones

Sharing recipes is key to expanding your repertoire of cooking abilities. Five years ago I received a recipe that has become a staple in my

Cinnamon Chip Scones
Coconut Banana Chip Scones

New Dietary Guidelines for Sodium

The New Dietary Guidelines are out. While there were a few changes I think the most important one to touch on is the decrease in

Breakfast Bar Breakdown

You can find cereal bars on the counters of grocery stores, gas stations and even some coffee shops reminding us that breakfast is an important

Homemade Breakfast Bars

Heart Health

We've all heard the heart healthy tips before: go to the gym, try a spinning class, order the salmon instead of the steak, lower your