Family. Food. Fiesta.

Family. Food. Fiesta. Sarah Koszyk, MA, RDN, foodie in San Francisco cooking with love. Enjoy my book:
365 Snacks for Every Day of the Year. http://amzn.to/2ibKgYF Family. Food. Fiesta.

Loving to cook and cooking with love. is bringing back the basics where people are empowered to make their food and enjoy healthy lifestyles.

06/02/2026

Protein Power Breakfast Bowl
Thank you U.S. Masters Swimming for featuring my latest recipe in your magazine.

This breakfast bowl is packed with anti-inflammatory and omega-3-rich foods. Not only that, the protein from the Greek yogurt or cottage cheese optimizes recovery by stimulating muscle growth and repair.

Fabulous for everyone.

Tasty, nourishing, and functional.

Bonus Alert: 2 cups of the breakfast bowl provide:
*28 grams of Protein
*8 grams of Fiber
*32% of your daily Calcium
*21% of your daily Vitamin C
*11% of your daily iron
*544 mg of Potassium

Get the full recipe by following U.S. Masters Swimming

05/26/2026

Stone Fruit Burrata Salad
This dish is a vibrant mix of sweet, creamy, and tangy flavors that captures the essence of summer.
Ripe nectarine pairs beautifully with creamy burrata.
The air-fried capers add a salty-umami pop.
Enjoy as is or alongside a slice of crusty sourdough bread.

Bonus Alert: 1½ cups provides:
*8 grams of Protein
*2 grams of Fiber

Get the full recipe:
https://sarahkoszyk.com/stone-fruit-burrata-salad/

05/12/2026

I dip, you dip, we dip!

Get ready for Memorial Day in a couple of weeks with this protein-rich dip.
It goes so well as a spread on a burger, in a salad bowl, or as a dip for crackers and veggies.
It only takes 5 minutes to make, too!

Greek Yogurt Tzatziki

Bonus Alert: 2 Tablespoons of the dip provides:
*4 grams of Protein
*26 Calories
*1 gram of Fat

Get the full recipe:
https://sarahkoszyk.com/greek-yogurt-tzatziki/

05/05/2026

Motherhood applies to all women in the sense that women tend to care for others, support one another, nurture people, and provide unconditional love.

Let’s celebrate Mother’s Day this weekend by celebrating womanhood and all the amazingness we do every day for those around us.

These photos are from a recent trip my Mom, son, and I took to Australia to visit family. Adventure. Laughter. Love. The best times in life.

I’m so grateful to have a Mom who has always empowered me, supported me, heard me, guided me, and inspired me to continue to shine bright and grow.

XOXOXO to all the incredible women in our lives.

Happy Mother’s Day!

Motherhood applies to all women in the sense that women tend to care for others, support one another, nurture people, an...
05/04/2026

Motherhood applies to all women in the sense that women tend to care for others, support one another, nurture people, and provide unconditional love.

Let’s celebrate Mother’s Day this weekend by celebrating womanhood and all the amazingness we do every day for those around us.

This photo is from a recent trip my Mom, son, and I took to Australia to visit family. Adventure. Laughter. Love. The best times in life.

I’m so grateful to have a Mom who has always empowered me, supported me, heard me, guided me, and inspired me to continue to shine bright and grow.

XOXOXO to all the incredible women in our lives.

Happy Mother’s Day!

04/28/2026

Green Chile Chicken Enchiladas with Calabacitas
Enjoy a hearty, savory, perfectly balanced meal that is rich in protein, fiber, and flavor.

Bonus Alert: 2 delicious enchiladas provide:
*28 grams of Protein
*5 grams of Fiber
*26% of your daily Vitamin C
*13% of your daily Potassium

Get the full recipe:
https://sarahkoszyk.com/green-chile-chicken-enchiladas-with-calabacitas/

Stress these days has been high and stress causes elevated cortisol (the stress hormone) in our bodies.Chronic cortisol ...
04/21/2026

Stress these days has been high and stress causes elevated cortisol (the stress hormone) in our bodies.

Chronic cortisol can cause lots of negative side effects like high blood pressure, uncontrolled blood sugars, and increased negative moods, like depression and anxiety.

Certain foods and nutrients can assist with lowering cortisol levels.
*Moringa, an adaptogenic herb, can reduce cortisol, balance blood sugars, and decrease oxidative stress from its high antioxidant and magnesium content.
*Eggs are rich in tryptophan, a happy hormone and precursor to serotonin, another happy hormone, to support a better mood.
*Avocados have magnesium which helps regulate cortisol levels.

Let’s start to feel better, relax, and enjoy this delicious:
Moringa Avocado Egg Toast

This well-balanced meal or hearty snack includes the addition of MIJA's Organic Moringa Powder.

Get your Organic Moringa Powder from MIJA
https://mijanaturals.com/products/organic-moringa-leaf-powder

Packed with Nutrients! 1 Serving of the Moringa Avocado Egg Toast provides:
*13 grams of Protein
*8 grams of Fiber
*37% Calcium
*22% Iron
*17% Vitamin C
*14% Potassium

Get the full recipe:
https://sarahkoszyk.com/moringa-avocado-egg-toast/

Time to wind down, rejuvenate, and refresh.

04/07/2026

Marinated Almond Butter Tofu with Black Rice and Vegetables
This vegetarian meal is as nourishing as it is flavorful.
Enjoy hearty, savory, and nutty with this plant-based, protein-rich dish.
*Make it vegan by substituting the honey for maple syrup or agave.

Bonus Alert: Every serving of this perfectly-balanced meal provides:
*25 grams of Plant-Based Protein
*9 grams of Fiber
*249% of your daily Vitamin C
*23% of your daily Potassium
*16% of your daily Iron
*10% of your daily Calcium

Ingredients:
1 12-ounce block of extra firm tofu
1 cup black rice
2 cups water
12 oz bag of Brussels sprouts
2 bell peppers
1 Tbsp extra virgin olive oil
1 tsp toasted sesame seeds
Marinade:
4 Tbsp almond butter
3 Tbsp orange juice
6 Tbsp tamari
1 Tbsp olive oil
2 Tbsp honey (substitute maple syrup or agave to make it vegan)
1 tsp hot chili oil
Toppings:
1 tsp sesame seeds
¼ cup sliced green onions

Get the full recipe:
https://sarahkoszyk.com/marinated-almond-butter-tofu-with-black-rice-and-vegetables/

Marinated Almond Butter Tofu with Black Rice and VegetablesThis vegetarian meal is as nourishing as it is flavorful.Enjo...
04/06/2026

Marinated Almond Butter Tofu with Black Rice and Vegetables
This vegetarian meal is as nourishing as it is flavorful.
Enjoy hearty, savory, and nutty with this plant-based, protein-rich dish.
*Make it vegan by substituting the honey for maple syrup or agave.

Bonus Alert: Every serving of this perfectly-balanced meal provides:
*25 grams of Plant-Based Protein
*9 grams of Fiber
*249% of your daily Vitamin C
*23% of your daily Potassium
*16% of your daily Iron
*10% of your daily Calcium

Ingredients:
1 12-ounce block of extra firm tofu
1 cup black rice
2 cups water
12 oz bag of Brussels sprouts
2 bell peppers
1 Tbsp extra virgin olive oil
1 tsp toasted sesame seeds
Marinade:
4 Tbsp almond butter
3 Tbsp orange juice
6 Tbsp tamari
1 Tbsp olive oil
2 Tbsp honey (substitute maple syrup or agave to make it vegan)
1 tsp hot chili oil
Toppings:
1 tsp sesame seeds
¼ cup sliced green onions

Get the full recipe:
https://sarahkoszyk.com/marinated-almond-butter-tofu-with-black-rice-and-vegetables/

03/30/2026

Easter is a big family celebration for us.
Our traditional meal includes:
*Lamb
*Sauerkraut
*Roasted Vegetables
*Deviled Eggs
*Hummus & Veggies

In the past 5 years, we’ve started to also include:
*Stuffed Artichoke Hearts (thanks to )
*Spanikopita (thanks to a Greek family member)
*Ham
*Vegan Quiche

I love Easter because it’s a day where we get together with family and friends. Laugh.
Play Easter games like crack the hard-boiled egg and go on an Easter Egg hunt.
Spending time with loved ones is priceless and these traditions are special to me.

Do you have any Easter traditions that you celebrate?

Happy Easter!

03/23/2026

We had an amazing time at the Pampering & Wellness Event Hosted by Blade & Arrow & MIJA

People enjoyed
*10-minute styling sessions
*Yummy goodies & drinks made with Superstar, Galaxy Cloud Creamer, and Moringa
*Wonderful conversations and laughs

It was a fabulous evening with lots of Wellness, Self-Care, and Community
Just what we need to revitalize, refresh, and feel fabulous

XOXOXO

03/17/2026

Happy St. Patrick's Day!!!
Roasted Eggplant and Pears over Green Lentils

Get your green on with this plant-forward meal.

Bonus: Every serving provides:
*8 grams of Protein
*11 grams of Fiber
*20% of your daily Vitamin C
*14% of your daily Iron
*12% of your daily Potassium
10% of your daily Calcium

Get the full recipe:
https://sarahkoszyk.com/roasted-eggplant-and-pears-over-green-lentils/

Have a fabulous celebration!

Roasted Eggplant and Pears over Green LentilsGet your green on for St. Patrick’s Day with this plant-forward meal.Bonus:...
03/16/2026

Roasted Eggplant and Pears over Green Lentils

Get your green on for St. Patrick’s Day with this plant-forward meal.

Bonus: Every serving provides:
*8 grams of Protein
*11 grams of Fiber
*20% of your daily Vitamin C
*14% of your daily Iron
*12% of your daily Potassium
10% of your daily Calcium

Get the full recipe:
https://sarahkoszyk.com/roasted-eggplant-and-pears-over-green-lentils/

Have a fabulous celebration!

03/10/2026

Chicken with Mint Pesto and Smashed Potatoes

Vibrant. Satisfying. Bold Flavors.
This dish has texture and the wow factor.
*You will need an Air Fryer with this recipe.
*It is also a festive meal to enjoy on St. Patrick’s Day.

Bonus: Every serving provides:
*36 grams of Protein
*10 grams of Fiber
*98% of your daily Vitamin C
*46% of your daily Potassium
*14% of your daily Iron

Get the full recipe:
https://sarahkoszyk.com/chicken-with-mint-pesto-and-smashed-potatoes/

Chicken with Mint Pesto and Smashed PotatoesVibrant. Satisfying. Bold Flavors.This dish has texture and the wow factor.*...
03/09/2026

Chicken with Mint Pesto and Smashed Potatoes

Vibrant. Satisfying. Bold Flavors.
This dish has texture and the wow factor.
*You will need an Air Fryer with this recipe.
*It is also a festive meal to enjoy on St. Patrick’s Day.

Bonus: Every serving provides:
*36 grams of Protein
*10 grams of Fiber
*98% of your daily Vitamin C
*46% of your daily Potassium
*14% of your daily Iron

Get the full recipe:
https://sarahkoszyk.com/chicken-with-mint-pesto-and-smashed-potatoes/

03/03/2026

Chicken Florentine is a rich, filling meal typically made with heavy cream, spinach, and chicken. By substituting the cream with Greek yogurt and milk, we’ve added in more protein and less saturated fat. Thanks U.S. Masters Swimming for featuring this recipe in your magazine!

Each serving provides:
Protein: 33 grams
Fiber: 2 grams
Fat: 3 grams
Saturated Fat: 1 gram

Get the full recipe by following U.S. Masters Swimming

Stay nourished and fueled!

Chicken Florentine with Roasted PotatoesChicken Florentine is a rich, filling meal typically made with heavy cream, spin...
03/02/2026

Chicken Florentine with Roasted Potatoes
Chicken Florentine is a rich, filling meal typically made with heavy cream, spinach, and chicken. By substituting the cream with Greek yogurt and milk, we’ve added in more protein and less saturated fat. Thanks U.S. Masters Swimming for featuring this recipe in your magazine!

Each serving provides:
Protein: 33 grams
Fiber: 2 grams
Fat: 3 grams
Saturated Fat: 1 gram

Get the full recipe by following U.S. Masters Swimming

Stay nourished and fueled!

Instant Pot Lemon Chicken Vegetable ChowderEnjoy this comforting meal in just 30 minutes – all made in the Instant Pot.T...
02/24/2026

Instant Pot Lemon Chicken Vegetable Chowder
Enjoy this comforting meal in just 30 minutes – all made in the Instant Pot.
Thanks U.S. Masters Swimming for featuring this recipe in your magazine!

There’s Protein: 31 grams
Fiber: 9 grams
and lots of veggies for a well-balanced, family-friendly meal.

Bonus alert: 1 serving of this antioxidant-rich, anti-inflammatory dish provides 109% of your daily vitamin C!

Get the full recipe by following U.S. Masters Swimming

Enjoy!

02/23/2026

Instant Pot Lemon Chicken Vegetable Chowder
Enjoy this comforting meal in just 30 minutes – all made in the Instant Pot.
Thanks U.S. Masters Swimming for featuring this recipe in your magazine!

There’s Protein: 31 grams
Fiber: 9 grams
and lots of veggies for a well-balanced, family-friendly meal.

Bonus alert: 1 serving of this antioxidant-rich, anti-inflammatory dish provides 109% of your daily vitamin C!

Get the full recipe by following U.S. Masters Swimming

Enjoy!

Moringa Green Goddess DressingA simple, nutrient-rich addition to your meals providing anti-inflammatory benefits for op...
02/17/2026

Moringa Green Goddess Dressing
A simple, nutrient-rich addition to your meals providing anti-inflammatory benefits for optimal support.

The dressing is creamy, herby, and made with whole ingredients like avocado, fresh lime juice, cilantro, garlic, and olive oil.
Using MIJA Naturals Organic Moringa Powder, your taste buds will love the extra flavor and nourishment.

*Moringa is a superfood, naturally rich in vitamins A and C, calcium, potassium, magnesium, and iron, which assist the body's daily activities and promote glowing skin, healthy hair, and blood sugar regulation.

Get your Organic Moringa Powder from MIJA:
https://mijanaturals.com/products/organic-moringa-leaf-powder

Bonus! 2 Tablespoons of the dressing provides:
*1 gram of Protein
*1 gram of Fiber

Get the full recipe:
https://sarahkoszyk.com/moringa-green-goddess-dressing

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