In Need of New Recipes while Cooking at Home?

As we all continue to remain quarantined with limited places to go and eat, we wanted to share what we know best: food and great recipes. Below are some easy recipes favorites from local dietitians and dietetic interns. Cooking and healthy eating does not need to be difficult. Using your resources to find recipes that have been tried and tested, is a great starting point.

We wish everyone good health, safety, and meal enjoyment!

Black Bean and Sweet Potato Tacos w/ Tahini Dressing:

“I love taking a can of beans and throwing them into the traditional taco, bean burger, bowl, or even a smoothie.  It is a great way to add fiber and a plant-based protein to your meals.”

Recipe By: Emily Solis, Virginia Tech Dietetic Intern

To Follow Emily: For more recipe inspiration, nutrition information, and fun check out Emily on @emilymac.eats

Spicy lime Black Bean & Corn Salad:

“This recipe always tastes so fresh! It is perfect as a side dish or as a topping for tacos or a rice bowl”

Recipe By: Kelsey Coulter, Virginia Tech Dietetic Intern

To Follow Kelsey: For plant-based recipes, nutrition advice, and inspo check out Kelsey on @kesley_coulter_

Customized Burrito Bowls:

“This recipe is great because you can use different proteins, serve over rice (white or whole grain), and customize to make your own!”

Recipe By: Emma Hickey, Registered Dietitian

Kale Caesar Salad w/ Crispy Chickpeas & Sweet Potato:

“There is no need to reinvent the wheel! This salad is from Half Baked Harvest and is one of my all-time favorites! You only need a few ingredients, all of which I have been able to easily find amidst all of the grocery store chaos. I topped mine with pepitas and paired it with a slice of toast!”

Recipe By: Half Baked Harvest. Adapted by Marion Irvin, Dietetic Intern To Follow Marion: For recipe inspiration and nutrition information check out Marion on @kaleitlove

Banana Oat Pancakes:

Recipe By: Common Threads, supported by their Dietitian, Ashley Roth

“My kids loved these banana pancakes and they are picky eaters!” Perfect for slow mornings and adult and kid approved.To Follow Common Threads: For recipes, nutrition curriculum, and resources check out or @common_threads

Emily Solis is a Dietetic Intern with the Virginia Tech – Northern Virginia site. She enjoys running, gardening, and baking pies on Sundays.

5 Tips for Staying Healthy During COVID-19

In light of COVID-19, we are sharing five tips to stay healthy during these stressful and uncertain times. We wish our community and friends from around the globe good health, safety, and happiness!

1. Take only what you need – Stores remain with empty shelves that are depleted of necessary staples. Hoarding of food and health products makes it difficult for stores to meet the demands of the public. This may especially affect food banks or community feeding centers. If the demand is greater than the supply, those who rely on food banks may not be able to get what they need because the bigger companies are unable to continuously restock and resupply. Grocery stores cannot donate to food banks or community centers when their stores are depleted. Take only what you need, buy the essentials and not in excess. Shop with thought and not out of fear!

2. Stay hydrated – In a time of uncertainty with increased levels of anxiety and stress, it is easy to forget to hydrate throughout the day. However, adequate hydration is extremely important for fighting off viruses and providing our bodies with what it needs to remain a well-oiled machine. There is no need to grab dozens of plastic water bottles. Tap water is currently deemed as safe in the United States. Grab a reusable water bottle and refill throughout the day!

3. Eat your fruits and veggies – It is essential that fruits and vegetables make up a significant portion of our plates. Fruits and vegetables contain vitamins, minerals, and antioxidants that provide our bodies with the capabilities to fight off infection. Adding an extra source of vitamin C such as a clementine or a handful of strawberries will help boost your immunity.

4. Practice good food safety – We all are very aware that now more than ever is a critical time to be vigilant about washing hands. However, we should also make sure that we are following basic food safety tips. Washing fruits and vegetables, kitchen tools, etc. can prevent unwanted bacteria that may weaken the immune system. Invest in a good strainer, take a moment to inspect your food products for signs of bacteria or mold, and make sure you are keeping food items at the right temperature!

5. Tap into your inner chef – Social distancing is extremely important as we work to limit exposure to COVID-19. Unfortunately, this means limiting our time in our beloved restaurants, bars, and fast casuals. However, that doesn’t mean we can’t enjoy some of our favorite dishes from home. Find your favorite recipes and see if you can create them in your own kitchen. You never know, maybe you will create recipes that will become family favorites for future holidays!

Emily Solis is a Dietetic Intern with the Virginia Tech – Northern Virginia site. She enjoys running, gardening, and baking pies on Sundays.

The Heart’s Perfect Valentine

Love is in the air! Valentine’s day is a great way to share and spread the love to those who are close to us. During the month of February, the heart symbol becomes prevalent on front doors, in classroom settings, and even on food products.  It symbolizes the meaning of love and is also a gentle reminder of taking care of one of the most important muscles in our bodies, our heart.  Check out our heart friendly tips with some fun recipes to incorporate in your diet this February!

  1. Diet: Our diets can directly influence the activity and abilities of our hearts. Making small changes, such as incorporating more fruits, vegetables, fiber, and whole grains can go a long way in preventing chronic and inflammatory diseases. This Valentine’s day, check out one of our heart healthy recipes below!
  2. Get Moving: Just as making small changes to our diet can have a huge influence on the condition of our hearts, physical activity is also crucial and beneficial to our heart health. The physical activity guidelines for Americans recommends 150 minutes of a moderate-intensity exercise per week. Getting out for a walk, playing outside with kids, swimming, and biking are just a few of the ways to increase activity levels and get that blood pumping!
  3. Share the Love: Mental health is just as important as our physical health. There is a saying that if you want happiness for a lifetime, help somebody. Sharing a recipe, a workout, or even just a phone call with a loved one can go a long way in decreasing stress levels and increasing happiness for you and your loved one.

XOXO Smoothie:

Created by: Emily Solis, Virginia Tech Dietetic Intern


1/2 cup of frozen strawberries

1 banana

1 tbsp nut butter (peanut butter, almond butter, cashew butter)

2 tbsp cocoa powder

1 tbsp oats

8oz milk of choice

(add ice for increased thickness)


Add all ingredients to blender and blend until smooth.

Cupids Bean and Veggie Chili Recipe:

Created by: The Academy of Nutrition and Dietetics


2 teaspoons canola oil
1 pound extra-lean ground beef or extra-lean ground turkey, or 1 10-ounce package frozen meatless crumbles, thawed
1 large onion, chopped
3 cloves garlic, minced
2 ribs celery, chopped
1 medium-size green bell pepper, chopped
1 medium-size red bell pepper, chopped
1 carrot, scrubbed and sliced thinly
1 15½-ounce can dark or light kidney beans, drained and rinsed
2 14½-ounce cans diced tomatoes
1 6-ounce can no-salt-added tomato paste
2 tablespoons chili powder
1 teaspoon ground oregano
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon black pepper
3 green onions, sliced thinly, optional
½ cup chopped fresh cilantro, optional
½ cup fat-free sour cream


  1. Combine the oil, meat (or turkey or meatless crumbles), onion and garlic in a large pot over medium heat.
  2. Cook and stir until the onion is wilted and the meat is lightly browned. About 6 to 8 minutes.
  3. Add the remaining ingredients except the optional ones and the sour cream. Stir well, cover and reduce heat; simmer gently for 20 minutes. Adjust the chili powder, oregano and black pepper to taste.
  4. Serve with green onions, cilantro and/or sour cream.

Sealed with a Kiss, Dark Chocolate & Strawberry Bark

Created by: Emily Solis, Virginia Tech Dietetic Intern


1 ½ cups dark chocolate morsels or baking chocolate

1 cup freeze dried strawberries


  1. Line a cookie tray with parchment paper
  2. Melt the dark chocolate on the stove stop, stirring frequently
  3. Pour the freeze-dried strawberries on top of the chocolate
  4. Let the chocolate sit either in the fridge or at room temperature for 1-2 hours
  5. Break into pieces and enjoy!

Have a healthy and happy Valentines Day!

Emily Solis is a Dietetic Intern with the Virginia Tech – Northern Virginia site. She enjoys running, gardening, and baking pies on Sundays.

Tips for Completing the DICAS Application Process

Sitting down to begin the DICAS (Dietetic Internship Central Application Service) process can be challenging, overwhelming, and frustrating to say the least. Sifting through what you need for each program on top of writing personal statements, resume crafting, and staying mentally sane is a lot, especially for those trying to finish strong in their Didactic programs. A few Virginia Tech Dietetic Interns provide advice on some of their tips for completing the application and what they found to be most useful.

Virginia Tech Dietetic Intern Caroline Best:

  1. Start early and pick something to accomplish every week. Set a goal to do something like request your transcripts or fill in your contact information. When you open DICAS and see all the components it can feel a little overwhelming. Breaking the application up into smaller tasks makes it feel much more manageable.
  2. Use your support network. Applications can be stressful and are a good time to lean on the support of friends, family, mentors, and/or teachers. Have people you trust read over your personal statement. Ask a professor/mentor to review your resume. Take a break and get coffee with a friend. Remember that you have people who are there to support you through the process.

Virginia Tech Dietetic Intern Amanda Vega:

  1. Work smarter, not harder. Use the generic DICAS script that most internships use. Once you choose the places you want to apply to, tailor the original personal statement to meet the requirements of each internship. Editing one paper for each internship is easier than creating them all at once. 
  2. Manage your time. You can start your DICAS application early without submitting or paying. Start by inputting all of your schools and classes once final grades are returned.
  3. Utilize your resources. Use your school breaks to complete your DICAS to-do list. Start backward from a date about 1-2 weeks before it’s due to complete it on time. Then split up the tasks evenly throughout the remaining breaks so you complete the process a little at a time.

Virginia Tech Dietetic Intern Shelley Palmer:

  1. Find your true homies. Find people you trust who will give you constructive feedback on your resume and personal statement.
  2. Making a list, checking it twice. Check, re-check, and triple check DICAS. Make sure your formatting is consistent (including bullet points, font type, and font size).
  3. Write down your accomplishments. Try to keep track of your work and volunteer experience with an excel document that will add up your hours, so you don’t have to go back and add everything later.
  4. Perseverance and persistence are key. Don’t give up! Many people don’t match on the first round. If you need to apply to second match and are financially able… do it!

Virginia Tech Dietetic Intern Emily Solis:

  1. Shine your YOU. Find what makes you, you. What stories have brought you to where you are today? What has fueled you or what have you experienced that may serve as gas to a good application? Find those situations, personal characteristics, or moments to add your unique flare.
  2. Quality over Quantity. As with most things in life, have a couple really amazing and great accomplishments or experiences is going to look much better than a long list of short stints. Commit your time to the things that matter most to you, stick with those things and share your experiences.

Good luck to all future applicants!

Emily Solis is a Dietetic Intern with the Virginia Tech – Northern Virginia site. She enjoys running, gardening, and baking pies on Sundays.

5 Tips for Staying Healthy During the Winter Months

Winter is right around the corner and with it comes cold weather that can lead to winter blues and put us into hibernation mode. However, just as the seasons change, we can adapt our routines to stay healthy and energized through the winter with a few simple tips. Read below for 5 tips to staying healthy and energized through the winter cold months!

  1. Hydrate – During the summer we may feel more inclined to drink more fluids due to the heat, causing us to sweat and producing a feeling of being thirsty. However, it is just as important to keep this up through the entire year. During the winter we may not sweat as much during the day, but we are still losing moisture and it is just as important to stay hydrated. Drinking more fluids throughout the day can prevent dehydration and increase energy levels.
    • Keep a water bottle with you throughout the day.
    • Keep it hot! Have some tea or warm lemon water to fight the cold.
    • Add fruit to your water to switch up flavors.
  2. Eat the Rainbow – As the cold begins to move in, so does the dreaded flu season.  It is important to keep a variety of fruits and vegetables in the diet as the winter months move in to help ward off unwanted bacteria. Fruits and vegetables contain antioxidants which help support our immune system for defense against unwanted invaders.
    • Combine fruits with your morning oatmeal.
    • Buy frozen! If you don’t have time for the chopping and cutting, grab a bag of frozen fruits or vegetables.
    • Eat with the season! Winter is a great time for root vegetables which can be enjoyed roasted and as a side to our favorite protein sources.
  3. Warmth and Fiber – Oatmeal, rice porridge, cream of wheat, grits, are all great additions to your daily winter meals. Oatmeal contains fiber and has proven benefits for the cardiovascular system and blood sugar levels. Choosing a grain that is warm can lead to both satiety and satisfaction during those cold morning months.
    • Bake it! Oatmeal and grits can be baked to make savory or sweet meal options. Add in some fruit or herbs to enhance flavor and taste.
    • Overnight oats are a great option for those who like to plan ahead and grab and go.
    • Add a nut butter to your morning oats to increase protein intake.
  4. Get Physical – Cold mornings may not lend themselves to the typical early morning exercise routine. However, staying active during the winter can boost immune defenses and lower stress levels.
    • Walking indoors! Walking inside is just as beneficial as walking outside. Walk through your local mall or gym for daily activity.
    • Take the stairs! Choosing the stairs over the elevator or escalator can increase your activity levels and get your heart pumping.
    • Remember activities like raking leaves and shoveling snow are a form of movement!
  5. Vitamin D – Vitamin D is very important for bone health. During the summer months we are more inclined to spend time outside increasing our exposure to sunlight and potentially increasing our Vitamin D levels. However, during the winter, more time is spent indoors. It is important to make sure we are getting enough Vitamin D through the winter months to continue to support our bone health.
    • Be aware of the foods that are either naturally high or fortified with Vitamin D: Salmon, milk, tuna, mushrooms, soy, yogurt, orange juice, and eggs.
    • Get outside! Although this may be difficult during the cold winter months, find ways to be outside to increase sun exposure. Maybe its walking for 20 minutes, playing a sport with your kids, or raking the leaves.
Emily Solis is a Dietetic Intern with the Virginia Tech – Northern Virginia site. She enjoys running, gardening, and baking pies on Sundays.