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

#53 What To Say When…

IMG_3818What To Say When…

If you’re making awesome changes in your life, you might be catching flack from some haters (haters gonna hate while sippin’ on their haterade), so we want you to be knowledgable and know how to respond. Nutrition and food can be very personal to people, so it is important to keep in mind that everyone is at a different point in their health journey. So, we bring you this episode to help with what to say when…

Continue reading “#53 What To Say When…”

Sautéed Greens with Bacon



Greens with Bacon

If y’all have been subscribing to a CSA or even Field Goods or you happen frequent your local farmers market then you know we have been SO lucky to have greens GALORE at our finger tips this year. When most people open their refrigerators the greens are literally growing out and taking over. Instead of getting overwhelmed I recommend you plan to cook them or store them as soon as you bring them home, otherwise you will be left with wilted and inedible greens, what a waste!

If you are on the internet 1% of your day (or 100%), then you have probably seen the news on Kale, but have no fear friends this is not a proven study, just a good headline. I would never recommend consuming ALL of your calories from kale but no food should be consumed that way, mix it up and get a good dose of vitamins and minerals from all different fruits and vegetables that nature gifts to us.

Enjoy on their own or add to your eggs, spaghetti squash or perhaps on top of a delicious burger.


Sautéed Greens with Bacon


  • 4 strips bacon, chopped (pasture raised preferred)
  • 2 Tbsp. Extra Virgin Olive Oil
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • 4 cups raw greens (swiss chard, dandelion greens, kale, spinach, turnip greens, etc.)
  • 1/2 cup bone broth (or water)
  • 1-2 Tbsp. coconut aminos
  • 1 tsp. salt
  • 1/2 tsp ground black pepper


  1. Saute chopped bacon in large sauté pan over medium heat until browned.
  2. Remove bacon from pan and reserve bacon grease.
  3. Add onion and garlic, sauté for 3 minutes until onion starts to become translucent.
  4. Add greens, olive oil, salt and pepper sauté for 2 minutes.
  5. Add bone broth and coconut aminos continuing to sauté until greens are wilted ~4-5 minutes (will depend on which greens are used)
  6. Add bacon and serve.

Let’s hear it!

Have you ever felt overwhelmed by your greens?

What is your favorite way to cook up greens?




Sassy Signature

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


A Day In The Life of a Real Food RD (Q&A #30)


IMG_4058A Real Food Day of Sassy and Pearl

As dietitians, especially real food dietitians, we frequently get asked what we eat and drink throughout the day. Instead of us trying to figure out what you all eat and drink, it’s our turn to share with you! Remember, it’s not always pretty, but definitely is always delicious! Continue reading “A Day In The Life of a Real Food RD (Q&A #30)”

Friday Shout Outs #7


ITS FRIDAY!!! We are jumping for joy too. I don’t know about you but this week just drraaaggggeeeddd on and I can’t wait to be lay by the pool and synthesize some vitamin D this weekend. If you couldn’t tell by that nerdy comment, this is Pearl here with your latest installment of Friday Shout Outs, our time to share with you the blogs, podcasts, instagram accounts, quotes, books, products, and… basically whatever we feel like we love at that time.  Continue reading “Friday Shout Outs #7”

#52 Nutrition Genius Radio Turns 1!


Can you believe it?

In April 2014 Sassy helped Dietitian Cassie co-host episode #108 of the podcast Low Carb Conversations after which she immediately called Pearl and said “we need to start our own podcast.” Since Pearl loves talking she of course immediately agreed to Sassy’s scheming and together we set to work on figuring out how one even starts a podcast.

Shocker, we made it more complicated than it needed to be.

BUT! After all the ideas, the re-recorded episodes, and Sassy curse word cover ups, on August 7th 2014 Episode #1 #Twinning made it’s debut on……. YouTube?

Yep, that’s right. We were so technology challenged it took us months to get on iTunes and Stitcher.

We were totally hated on for our stick figure graphics (they are hilarious and we are super proud of them) but who cares. Then, in a blur, were we on iTunes and Stitcher and the stick figure graphics were no more. Shortly after we hit iTunes we got a big unexpected surprise. We made it to #1 on the iTunes Fitness and Nutrition New and Noteworthy list.


We can still remember that moment so clearly. We were actually on a call together and one of us pulled up iTunes to check our status in the rankings. There was a lot of screaming involved.

Nutrition Genius Radio is our baby. It’s something we have put our heart and soul into. As two dietitians endorsing a different message (not that ‘eat real food’ should be different) it opened us up to criticism from others in our profession. Not only that, the personal touch and humor we add to it left us vulnerable to criticism on both a personal and professional level. But we don’t care. What we care about is providing you with evidence based nutrition information in an entertaining format. Or, edutaining, as Sassy would say. We care about spreading the message that real food is the way to health and longevity. We do this because we want to help you. It may sound crazy but…

We want you to put us out of business.

[inlinetweet prefix=”We want you to put us out of business -Team Nutrition Genius” tweeter=”” suffix=”null”][/inlinetweet]

We want you to be so knowledgeable about what you eat and the way you live that you don’t need us. We want you to rock your sleep, stress management, and food choices so much that we don’t have jobs because what we care about is a healthier tomorrow.

But we need your help to get there.

Help us celebrate our one year podcast-versary by sharing our Facebook, Tweets, Instagrams, Pins, and Podcast with your friends. Then leave us comments below!

We want to hear from you!
What was your favorite Nutrition Genius Radio Moment this year?!

Tag us on social media with #NGRYear1


Speaking of technology and iTunes, we now have 57 (all 5-star) reviews, THANK YOU, your kind and fun words give us chills and we could not be more appreciative to all of you!

Thank you to sacooper5 for this week’s 5 star review!!Screen Shot 2015-07-21 at 9.18.21 PM

Continue reading “#52 Nutrition Genius Radio Turns 1!”

Sassy Summer Salsa


Summer Salsa

Well now that summer is in FULL swing it’s time we start celebrating with some real food, what do you say? I am a huge fan of Mexican style food and salsa is one of my favorite things 🙂 While there are many salsa options out there that have relatively clean ingredients there is NOTHING like a fresh tomato salsa in the middle of summer. This recipe is very easy to make and tastes delicious. I just found these amazing corn chips from Jackson’s Honest Chips and they pair well with this salsa. Not into corn chips or are you watching your waistline? Use fresh vegetables to scoop up this deliciousness, things like cucumbers, zucchini, celery, you name it. I have also topped my salads, eggs and hamburgers with this and it’s a win every time. Happy Summer! Continue reading “Sassy Summer Salsa”

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”