Carrot and Rutabaga Mash

Hi All! Today at my internship we tested out a recipe for carrot and rutabaga mash! This was my first time preparing and/or tasting rutabaga but it was so easy to prepare and even more delicious!

To prepare a rutabaga, I suggest washing and drying the veggie first. Then chop off both ends (the sorta flat part, and then the tip) and then peel the skin off with a vegetable peeler. Cut the rutabaga into chunks of your desired size and then roast or boil– how simple!?


I can promise you this is one that belongs on your Thanksgiving Table next week– it will certainly be on mine! Here’s the recipe:


1 pound carrots, peeled and chopped

1 pound rutabaga, peeled and chopped

3 tablespoons olive oil

5 cups water

½ cup low sodium vegetable broth

1 teaspoon garlic powder

sprinkle of coarse salt, for taste

sprinkle of ground black pepper, for taste


In a large pot, add water and vegetable broth. Mix and then add carrots and rutabaga. Bring the mixture to a boil and pierce rutabaga and carrots until they are soft. Drain and add, garlic, salt, pepper, and oil. Smash together using a potato masher or food processor. Plate and serve!

Inspired by Robert Irvine, Food Network

Thoughts of a Dietitian

To Supplement or Not to Supplement, that is the question

I can’t exactly explain it, but I find that there is a tendency in our society that we have to take vitamins and nutrition supplements and fancy shakes. Maybe it’s an offshoot from the pharmaceutical industry. Maybe it’s a result of a very healthy conscious generation. Or maybe it’s due to the average consumer being uneducated on the topic. Whatever the reason driving this idea is, it doesn’t matter, but I can tell you it’s unnecessary (in most cases!)

As someone studying nutrition, I really believe in food. Eat real food and from variety of food groups; that’s all you need to know! When you eat an apple, for example, the exact proportion and ratio of vitamins, minerals, and antioxidants already exist in that apple. If you take a supplement, you run the risk of consuming an improper proportion of these vitamins, minerals, and antioxidants because it’s an artificially made ratio! Some vitamins are also toxic in high amounts, which is especially problematic when they are consumed in their artificial form (supplements).

Did you know that in order for antioxidants to do their job (scavenge free radicals) it is absolutely imperative you have a variety of antioxidants in your body. If you just are taking vitamin C, a popular antioxidant, but have no vitamin E, anthocyanin, or gluthianone, then vitamin C can’t actually do it’s job as an antioxidant and infant in theory vitamin C would then because a free radical (bad!!) That’s why we tell clients to eat the rainbow; by eating a variety of colors of fruits and vegetables you are going to be consuming a whole gamete of vitamins, minerals, and antioxidants.

For the average consumer, eating real food is going to achieve the same results that any sort of shake, vitamin, or concoction markets to do so. In most cases, real foods are significantly cheaper and don’t run the risk of toxicity in our bodies.

Always talk to your doctor, or registered dietitian if your unsure, because there are plenty of instances where supplements might be warranted in specific populations. And as always, educate yourself on what you are choosing to put in your wonderful body!


Kale, and Chard, and Cauliflower, oh my!

Last week I started my final dietetic internship rotation for Community Nutrition- and that means I officially have 6 weeks left until graduation!!!! For these next 6 weeks, I will be spending my time at Nourse Farm in Westborough, Massachusetts.

During my orientation, I got a tour of Nourse Farm and was surprised to learn that even in New England there is still fresh produce growing this time of year. Pictured below is some beautiful Kale, Swiss Chard, and Cauliflower.

You might be wondering what a dietetics student is doing on a farm. Well, I will be working with the Registered Dietitian on the farm to do some community outreach. Through the farm’s CSA (or community supported agriculture), we will be providing some cooking demonstrations and recipe tastings to get people eating more vegetables. The farm is also working to put out it’s own cookbook! The Registered Dietitian also provides some nutrition education to the local schools which I will have the opportunity to assist with. The thing I am most excited about for this rotation is the ability to use the Farm to Table mentality to help connect people with real food!

I am thrilled to be able to end my dietetic internship at such an awesome place and highly encourage anyone in the area to consider visiting their farm store or consider the U-pick season and CSA next summer!


Take time for yourself, you need it!


Life is stressful, end of story. As a college student I barely have a moment to breath and that’s the truth. But whether your a mom or dad or a big time CEO or wherever you are in life, we all have our daily challenges. Everyone’s challenges are different and there’s no need to compare who is more stressed. The one thing we can all relate to is we need to take some time to ourselves. Going back to my earlier point however, when we are living busy, stressful lives it can be hard to justify taking even just 5 minutes for meditation.

That’s why I really liked this idea of shower meditation. Everyone has to shower so once you get into the habit of doing this it you don’t really have an excuse to stop. I like to shower at night, so for me meditation before bed is a great way to get me to relax and have a peaceful nights sleep. If you shower in the morning, morning meditation can still be a great thing to get your day started and help you set your purpose and focus for the day.

Give it a try and let me know if you like it! Have a healthy and happy weekend my friends!