Friday Shout Outs #13: Top 10 Pumpkin Favorites



Top 10 Pumpkin Favorites

Happy Friday y’all! Sassy here and I am PUMPED that it has started to cool down this week. I know, call me crazy but I could live in 65 degree weather year round, yes I live in Upstate New York and yes I know I’m crazy, but a gal can dream! I also love that pumpkin is coming back in season, call me a basic girl but I love all things pumpkin and could eat it year round (which not going to lie, I do!). This week’s shout out is going to revolve around the beautiful squash and I would love to hear from you if a) you like pumpkin or not and b) if so, tell your favorite thing about pumpkins. Okay, I’ll go first a) I LOVE pumpkin b) homemade pumpkin pie and/or pumpkin ice cream.

top 10 pumpkin

My top 10 pumpkin things for this fall:

Primal Palate’s Pumpkin Custard This looks simple and delicious, I may have to try this soon. The bloggers Bill & Hayley from Primal Palate create delicious recipes and they like to share recipes of other food bloggers out there. Yours truly made it on their with my Lamb Burgers once! I think I may try this as an alternative to pumpkin pie this fall and see what the response is!

Crockpot Pork and Chili Pumpkin Chili I’ve mentioned this gal before of Primally Inspired but how yummy and fun does this recipe look! I would love to eat my chili out of a pumpkin 🙂 Anyone ever tried it?

Sassy’ Pumpkin Latte I know, I know a shameless plug but I have been sipping on these ALL week and I am one happy girl! Pumpkin adds such a sweet and delicious touch to your coffee and it makes me feel like fall is coming. Want your coffee to taste even more like pumpkin? Add a pumpkin pie spice to the coffee grounds before grinding them up, you’re welcome 🙂

Pumpkin Hummus Oh hello there! This recipe is great for any gatherings you have this fall season. Have a football game gathering? Bring some pumpkin hummus and cut up veggies. Maybe if you are crafty, cut open a small pumpkin and serve the hummus out of the pumpkin, overachieve a bit!

Pumpkin No Bake Energy Bites I cannot wait to make these, they look simple and delicious, win-win! I mean who doesn’t want a no-bake treat while getting great nutrition from pumpkin, pumpkin seeds, chia seeds and more.

Pumpkin Seed Recipes When you are making jack-o-lanterns with your kiddos save the seeds, don’t throw them away. Roast them with one of these delicious recipes and never let the pumpkin go to waste.

Pumpkin Cider  Harpoon makes a delicious hard cider for the fall. In general I am not a big hard cider fan as most are loaded with sugar and they are not enjoyable. However, I stumbled upon this cider last fall while visiting my friend Kelsey in Boston and we ventured to the Harpoon Brewery. The tour was awesome but while everyone was sipping on the beer I was enjoying some water, woop! The bar tender suggested I give the pumpkin cider a try, I said sure but figured it would be a cup of sugar in water. Wrong! While still sweet it only has 7 grams of sugar in 12 fl. oz. and is mild in taste. Bottoms Up!

Homemade pumpkin puree by The Healthy Foodie. Do you love to decorate the house with pumpkins but end up throwing all the pumpkins away? Stop! Try this pumpkin puree recipe and freeze any leftovers to use year round for all of your favorite pumpkin recipes.

Twine Pumpkins I totally stumbled upon this blog by accident but this doc did her medical residency in Albany and she has ADORABLE crafts on here. Going to have to try and make some twine pumpkins, who is with me?!  Now that I have a house I suppose I should decorate, who is coming over for craft night?

Teal Pumpkin Project Okay, we may be a month plus out from Halloween but I love the idea behind this project and want you all to be aware of it. This project sheds light on children (and adults) that face food allergies, and unfortunately that number is growing each year. This year pledge to offer non-food related treats for those with food allergies (or heck for those that don’t want all the sugar) and place a teal painted pumpkin outside of your house! Tag  #tealpumpkinproject and join in on the movement. 

Want to pick your own pumpkins this fall? Check out to find a farm near you! Let me know what pumpkin things top your TOP 10 for ALL THINGS PUMPKIN! #sassyapproved #allthingspumpkin

Ok, that’s my Friday Shout Out to the Pumpkin! I would love to hear from you guys, makes me feel like i’m writing to someone more than my mom, HI MOM!!!!! Keep it real this weekend and enjoy the fall season 🙂

I want to hear from you!!!!

How do like your pumpkin?

What are you goals this fall?


Sassy Signature

Friday Shout Outs #12


Happy Friday everyone!

We made it through another week and I hope you all are enjoying the last long week of summer this Labor Day weekend. We are finally all moved into our new house and could not be more excited. I have been learning things about myself and my hubby aka “Mr. Fix It” and cannot wait to see where this part of our journey takes us. If any of you have tips for first time homeowners I’d love to hear from you! Otherwise wish us luck, the neighbors are adorable but they keep bringing us donuts and cupcakes, eek! I don’t have the heart to refuse them because it’s so thoughtful but all I can think of is WHY WHY WHY processed junk! Luckily JJ has been bringing them to work and the manufacturing guys eat them all, but I still feel guilty having anyone consume them.  Continue reading “Friday Shout Outs #12”

Friday Shout Outs #10



TGIF! Shout Outs
Friday, August 21st, 2015

What’s shakin’ bacon? Sassy here with another edition of Friday Shout Outs…or should I say Fri-YAY! Here’s to another Friday, hope your weekend is wonderful just like you!

I just got back from vacation with my family on Bald Head Island (the most wonderful place in the world) and at the same time we are moving into our new house all the while getting a new phone. So, needless to say I am a bit ALL over the place right now just trying to make sure I know where I am sleeping and eating each day. Don’t get me wrong this is all very exciting but between trying to find people’s numbers and wondering where my pots and pans are it can be quite confusing and disorienting. We will be all moved in soon and I cannot wait to plant my roots in this town 🙂


My family on the beach…we clean up well! Photo credit to Anne Liles

Vacation you ask? It was wonderful. I soaked up all the sun I could while stealing hugs and laughs with my 4 year old nephew, 2 year old niece and
brand new 1 month old nephew…oh yea and my hubby, mom, dad, brother (older) and sister-in-law….and a surprise visit from my brother-in-law oh and our 15 year old Wheaten Terrier Amber. Family time is the best time and living so far away from everyone makes me cherish every second we had. We played in the sand, boogie boarded, climbed a lighthouse, shared some homemade ice cream and chilled by a bonfire on the beach. It’s important to take breaks in life, take some deep breaths and unwind. It’s so easy to power through but this was a much needed vacation and I’m ready to go back already. Alright, besides my family, here are a few of my favorite things for this week’s Friday Shout Outs!


A few of my favorite things…




…besides these two handsome guys of course 🙂
Continue reading “Friday Shout Outs #10”

Cumin Garlic Sauerkraut

cumin garlic kraut 1As you know from the Apricot Coleslaw post I have cabbage coming out of my ears over here in Pearltopia. What better to do with it than make sauerkraut?! Sauerkraut actually means sour cabbage. It gets the sour taste from the lactic acid produced when bacteria ferments sugars in cabbage. Yep that’s right, eating sauerkraut means you are eating the bacteria too, yummy.

The bacteria in our guts have a huge impact on our health. They protect the intestinal lining, assist the immune system, break down food, produce nutrients, and can even modulate inflammation in the body. Research has demonstrated that a imbalance in gut bacteria may also play a role in diseases of the gastrointestinal tract including Crohn’s and Ulcerative Colitis, cancer, formation of gallstones, obesity, allergies, type 1 diabetes, obesity, and possibly even autism [1]. Continue reading “Cumin Garlic Sauerkraut”

Friday Shout Outs #9

FSO9It’s Fri-yay!!!!!

Welcome back to another installment of Friday Shout Outs where we clue you in on all things Sassy and Pearl from the books we read to the blogs we follow, foods we eat, and instagram accounts we stalk, I mean, enjoy. Happy Friday, friends!

What I’m Reading

Brain Maker by Dr. David Perlmutter is my JAM right now. Dr. Perlmutter is a neurologist that focuses on how diet effects the brain. I first heard about him when he wrote Grain Brain (I mean, how great is that title?) and I’ve been following his work ever since. His latest book, Brain Maker, is all about the interplay between the gut microbiome and the brain and how rectifying a dysbiosis in the gut can treat and even cure brain diseases and mental illnesses. Y’all know how much I love the gut microbiome and getting nerdy and this book totally satisfies that need. My only complaint is, don’t you think his name should be spelled Pearlmutter?! #pearltopia Continue reading “Friday Shout Outs #9”

Friday Shout Outs #8

Follow Friday

Thank Goodness it’s Friday!

I started this shout outs segment because it gives me an outlet to place all of my recommendations and resources. People ask me all the time what i read, listen to, go to for references and buy so why not let the world know here? I would love to hear from you and find out what your favorite blogs, podcasts, products, etc. are because I know that I miss ALL the things (especially when my phone is 100% out of commission, yes it said it’s goodbye to me yesterday).

What I’m digging… 
This online resource has recipes to new products to ways to cook almost any thing you can think of. It also has a lot of pictures, tutorials and step by step instructions to make cooking super simple. The latest news story on there that has me intrigue? Coffee flour! Say what? This website is a wealth of knowledge and I find myself on there at least once a day.

@thegoodquote on Instagram
I am a sucker for a good quote and this account gives me inspiration and motivation daily. Check them out if you are looking for a good quote of the day.

Entrepreneur on Fire with John Lee Dumas 
This is hands down one of my favorite podcasts, its short, sweet and to the point. John interviews leading entrrepreneurs and asks them meaningful questions on how they got to where they are today and asks for advice and information that budding entrepreneurs can use in their own life and business. I’ve learned so much and cannot wait to see where he takes this 7 day a week podcast.

What I’m eating…

So we all know I love food, check out what summer treats I have been digging lately. I have been LOVING my weekly bag of veggies from Field Goods but every now and then Sassy wants a #sassyapproved snack 🙂

Eating Evolved
Chocolate Coconut Butter Cups aka deliciousness. If you follow me on the instagram you saw I had these as a tasty treat the other night #becausechocolate. I am all for having a treat every now and then because after all we are humans but if I am going to splurge it better be on something TOTALLY worth it. We’ve all heard the benefits of DARK chocolate and in moderation I like to indulge in those benefits. These coconut butter cups were actually my wedding favor because I love them that much. The ingredients you ask? Organic Coconut, Organic Cacao, Organic Cacao Butter, Organic Maple Sugar, Himalayan Sea Salt, Madagascar Vanilla, all #sassyapproved :). Grab these on their website or on Thrive Market and treat your tastebuds to the deliciousness.

Chameleon Cold Brew
This is a cold brewed coffee that is literally magical. It is the smoothest tasting coffee I have EVER had and does not give me the jitters like many other caffeinated coffees do. I find the concentrate at MOM’s Organic Market when I visit my parents in Maryland and make sure I stock up so I can make my delicious (iced)  Vanilla Lattes with stainless steel straws of course.

Spiked Seltzer 
Wait Sassy is talking alcohol? Check out our podcast on alcohol to learn all about our thoughts on alcohol.  Yes, once in awhile even a dietitian will splurge and enjoy a drink. This new drink is so light, refreshing and only have 5 grams of sugar per drink! That is absolutely AMAZING. There are no funky ingredients either and compared to some fruity, sugary frankenfood of a drink (like Mike’s Hard Lemonade that has 32 grams of sugar) it has FAR fewer grams of sugar per drink.

What I’m wearing…

So not food related but I spend a lot of my days in gym clothes and I like to be comfortable (and unstinkable).  If you are looking for comfort and cute, these are for you 🙂

Nike shorts
These are comfortable to wear either on their own or under a pair of shorts. They stretch with you as you move doing squats, deadlifts, etc. and are cool in the summer, because let me tell you this humidity is almost unbearable. As a former swimmer I prefer to have workout clothes fit like a swimsuit, but that might just be me! I secretly wish they had a more muscular girl sporting them in the photo because I love the look of muscles on ALL human beings.

One of my best friends JC gave me crocs our first swim season together at Cornell. They are BRIGHT pink to match her BRIGHT yellow. Call me crazy but they are literally the comfiest shoe I have ever owned. I just snagged up another pair of sandals for 25% off on the Crocs website here! I prefer to be barefoot the majority of the day but when I go out I want to be in a comfy shoe, heels and me do not get along!

Sassy Socks 
My friends recently got back from a trip to the West Coast and stopped in Powell’s Book store in Portland, OR (one of the coolest bookstores EVER) and they came across these bright pink socks that said “SASSY” on them. I am convinced that someone made them for me but who am I kidding there are many of us sassy gals out there. I am just lucky the brought me back a pair and it’s by far my favorite pair of socks right now #sassyapproved for sure.

Let me know in the comments WHO, WHAT, WHERE and WHEN you want to give a shout out to this week!

Have a great Friday and an even better weekend!


Sassy Signature

Apricot Coleslaw

coleslaw 5I have cabbage coming out my ears! Seriously. our CSA has been giving us multiple heads of cabbage for the last two weeks. It’s awesome, but just too much for two people. My roommate and I both hate to waste food. We would much rather see our local, organic produce go to good use in another household than sit to rot in our fridge or stuff our faces full of the same food over and over again. Another good way to make sure your produce doesn’t go to waste is to blanched and freeze it which would allow you to continue eating local produce past the growing season. You can blanch and freeze cabbage so if this happens to you fear not!

The other way to use up your excess cabbage is in this apricot coleslaw. For the dressing I used Primal Kitchen’s Avocado Mayo but you could substitute with your own homemade version. Not sure how to make it yourself? We have a recipe in the Fall eBook. Subscribe to our mailing list for a copy!


Apricot Coleslaw

Apricot Coleslaw


  • 1/2 small head of cabbage, shredded
  • 1/2 small onion, diced
  • 1 cup shredded carrots
  • 10 apricots, halved, pits removed, and diced
  • 1/2 cup avocado mayo
  • 2 T apple cider vinegar
  • 1 T honey
  • 1/2 tsp dijon mustard
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp dill


  1. Combine cabbage, onion, carrots, and apricots in a bowl and mix.
  2. In a separate bowl, add mayo, vinegar, honey, mustard and spices and mix.
  3. Add dressing to cabbage bowl and mix until evenly distributed.
  4. Refrigerate overnight to allow flavors to blend.
  5. Serve cold.

Do you ever have the problem of getting too much of one thing in your CSA?
How do you handle it?


xo pearl2

5 Tips for Navigating Your Local Farmers Market

karlee farmers market

Karlee here, one of the interns at Team Nutrition Genius – thank you for reading my very first post on TNG, and I hope you find it relevant and helpful!

As you know here at Team Nutrition Genius we fully support eating real food, especially if you can get it locally. Summertime in upstate New York is a splendid time when we actually get to see the sunshine; farmers and their crops are flourishing, which makes it abundant and easy to support local agriculture.

If you live in the Rochester area like Pearl and I, I hope you’ve visited the Rochester Public Market on Union Street. It’s open every Saturday, as well as limited hours on Tuesdays and Thursdays (although personally I’ve only gone on Saturday thus far). You’ve probably heard Pearl give it a shout out on several podcasts and Instagram posts because it’s that amazing! At the market you can find produce, meats, fish, baked goods, cheeses, wines, spices, flowers, honey, and more.

Of course Rochester isn’t the only place with a public market so I urge you if you haven’t already to find one in your area (link at the end of this post for a USDA directory). My post today is going to provide tips on how to enjoy yourself and navigate through a public market. Please feel free to comment anything else that is helpful to you!

Tip #1: Bring Reusable Shopping Bags

If you’ve ever walked around a mall carrying bags for a long period of time you know how easy it is to get those painful and ugly marks right on your inner elbow crevice (I don’t know the actual term if there is one…), and believe me, produce is a lot heavier than clothing. Bringing sturdier reusable bags helps you to carry more items easier. Not to mention reusable bags save plastic, which SAVES THE WORLD. I mean really if you’re still getting plastic bags each time you go shopping, what are you doing?!

Tip #2: Know What You Want

Treating a trip to the farmers market just like a trip to a grocery store makes it easier to know how much you’ll spend and what you’ll come home with. Especially in the summer, farmers markets can be very busy. It can be overwhelming to not only navigate the crowd, but also navigate the options. If you’re a list maker for a grocery store visit, make a list for this outing as well. By all means you should pick up a spontaneous jar of locally sourced 100% pure honey if you see it and want it, but for essentials: make a list and follow it. Like I said, this helps you budget yourself and only buy items you’ll use within the week.

Tip #3: Don’t Go Hungry

Again, treat a trip to your local public market just as you would a trip to a grocery store, and we all know you don’t go to the grocery store hungry! There are places to eat if you’re in a pinch, but it will save you money to eat at home, plus not all of the options are the best for you. For example, at the Rochester Public Market there is a DELICIOUS apple cider doughnut stand, but I know better than to consider a piece of cake with a hole in the center a suitable breakfast. Going to the market after a good breakfast or lunch at home will help you stick to your list, save money, and know exactly what you’re eating.

Tip #4: Pick A Time

I know, this seems obvious… If you’re planning to go somewhere, you should schedule a time. But what I really mean is going to the market is usually best if you go super early or go at the very end. If you’re an early bird, going early is advantageous to avoid crowds and have your pick of the crops. On the flip side, it’s beneficial to go at the very end of the day since farmers don’t want to pack and transport everything back, so they’re more likely to offer deals. Last summer I got two watermelons for $2 at the end of the day, which makes sense because c’mon toting 20 watermelons back to your farm sounds like a pain in the… Well you know. So it’s a win-win for you and the farmers.

Tip #5: Bring a Friend

Bringing a friend with you anywhere usually makes it more fun. I mean what would Nutrition Genius Radio podcasts be if it were only Sassy or only Pearl? They play off of each other, provide different perspectives, and make the entire experience more enjoyable for their listeners (shameless plug right there for you to go listen to NGR if you haven’t already). But really, bringing a friend to the market is a great way to bond, however the main reason I included this tip is for when there is something like a BOGO deal or a large amount of produce for a great price. You need to be realistic about how much you can eat in a week without it going bad. If there’s a deal for three containers of peaches for $5, sure that’s a great deal, but would you eat 15 peaches in a week? Maybe you take home two and your friend takes home one. You split the cost, you split the produce, and you’re not throwing away squishy peaches at the end of the week.

Thanks for reading my first post. TNG intern out like sauerkraut!

Peace and love,



Link to more information about The Rochester Public Market

Farmers Market Directory to find one near you

Tips for Saving Money at Whole Foods


Friday Shout Outs #6

IMG_2288Friday Shout Outs
July 17th, 2015

Hi Friends! Sassy back this week to give some shout outs for some pretty cool people doing some fabulous things. If you have any recommendations please leave them in the comments below so we can check out what is on your radar. We have a lot of resources that we use both for nutrition and for all aspects of life and we want to give them credit so you can get to know them as well. Today I am shouting out bloggers, instagrammers, podcasts and prodcuts that I am currently L.O.V.I.N.G.

Hope you had a great week and TGIF! A big Happy 30th Birthday Shout Out to my brother!! MLP_Ligos_2904

Continue reading “Friday Shout Outs #6”

6 Ways to Save at Whole Foods

6 Ways to Save at Whole Foods

6 Ways To Save at Whole Foods

If you are worried about paying money to eat healthy, check out my last blog post about paying for your health now

Many people think that if they stop in a Whole Foods Market they will end up spending their entire savings or their “Whole Paycheck”. This can be true, but this could be true anywhere you shop, buyer beware. If you know the tips and tricks of grocery shopping you can eat healthy and keep your budget in check. I sat down with the marketing manager at our local Whole Foods in Albany and she gave me all the insider tips and tricks to make sure you are getting the best deal at Whole Foods Market. Read on to find out how you can save some moolah on your healthy food! Continue reading “6 Ways to Save at Whole Foods”