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Sarah Koszyk, MA, RDN, NBC-HWC

@sarahkoszyk

1326

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16.6K

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🌉Foodie & Recipes🎤Spokesperson
🍒Dietitian & Sports Nutritionist🌟Skin Health
🌿Co-Founder @mijanaturals🍉Author:365 Snacks for Every Day of the Year

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2 years ago

Sereno Velo Transdermal Magnesium – a topical solution to your magnesium needs Topical Magnesium is highly absorbed in the body (even better than food) Our Magnesium Spray by @mijanaturals will soothe sore muscles and encourage restful sleep. Get your bottle today and start your restorative daily ritual. https://mijanaturals.com/products/sereno-velo *It’s infused with botanical extracts and aloe vera, too. #magnesium #mija #magnesiumspray #cofounder #musclesupport by @sarahkoszyk

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12 days ago

Grilled Shrimp and Vegetable Skewers Bring on the grilling season! Thanks to @mastersswimming for featuring this classic, family-favorite recipe in the magazine. Veggie-packed and protein-rich. This meal is meant to satisfy and nourish with every bite. Cheers to the colors of the rainbow 🌈 Bonus Alert: 3 skewers provide: *19 grams of Protein *3 grams of Fiber *218 calories Get the full recipe by following @mastersswimming #grilling #swimmer #grill #healthymeals #proteinmeals by @sarahkoszyk

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18 days ago

Star Spangled Quinoa Salad Happy 4th of July week! This weekend is going to be amazing with the fireworks and festivities. 🎆 Get into the red-white-and-blue themed meals with this fabulous recipe.❤️🤍💙 Bonus Alert: 1½ cups of this savory dish provides: *7 grams of Plant-Based Protein *6 grams of Fiber *And lots of Omega-3s and Antioxidants Ingredients: 1 cup white quinoa (uncooked) 🤍 2½ cups fresh strawberries (about 15 large strawberries)❤️2 cups fresh blueberries 💙 ½ cup sliced almonds 🤍 2 Tbsp fresh lemon juice (about the juice from one large lemon) 2 Tbsp honey or maple syrup 1 tsp of balsamic vinegar 1 tsp flaxseed meal 1 pinch of salt Optional garnish: fresh mint leaves Get the full recipe (or DM me): https://sarahkoszyk.com/star-spangled-quinoa-salad/ Happy 4th of July! 🇺🇸 #4thofjuly #fourthofjuly #festivefood #4thofjulymeals #quinoa by @sarahkoszyk

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a month ago

Red White and Blue Fruit Galette We’re getting ready for our 4th of July celebration with this festive galette. Make it simple by using a pre-made pie crust. For extra love, top the galette with a dollop of whipped cream or a scoop of vanilla ice cream. Dee-lish! Bonus Alert: This recipe provides 46% of your daily Vitamin C from the berries and lemon juice. Ingredients: 1½ cups strawberries 1 cup blueberries 1 tsp lemon juice 2½ Tbsp granulated sugar 1 Tbsp cornstarch 1 pre-made pie dough 1 tsp milk for brushing *Highly Recommended Optional Toppings: Whipped cream Vanilla ice cream Get the full recipe (or DM me): https://sarahkoszyk.com/red-white-and-blue-fruit-galette/ #4thofjuly #fourthofjuly #festivefood #4thofjulymeals #galette by @sarahkoszyk

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a month ago

Turmeric Ginger Chicken Soup We all need immune support and this soup is abundant with anti-inflammatory foods like turmeric, ginger, parsley, kale, and chicken bone broth. Thanks to @mastersswimming for featuring the recipe in the magazine. Soup is delicious all year round. Bonus Alert: 2 cups of the hearty soup provide: *18 grams of Protein *4 grams of Fiber *251% of your daily Vitamin A *61% of your daily Vitamin C *11% of your daily iron *11% of your daily Calcium *684 mg of Potassium Get the full recipe by following @mastersswimming #immunesupport #swimmer #antiinflammatoryfood #healthymeals #soup by @sarahkoszyk

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a month ago

2-Ingredient Grilled Teriyaki Chicken Thighs Yep. You read it right. 2 is the magic number. Just 2 ingredients for this awesome dish. Just 2 minutes to prep. Just 20 minutes to grill. *I marinate it for at least 2 hours or overnight. Bonus Alert: 1 4-ounce chicken thigh provides: *23 grams of Protein Ingredients: 1½ pounds skinless chicken thighs ¼ cup teriyaki sauce for marinade + ¼ cup teriyaki sauce for basting Cooking spray Get the full recipe (or DM me): https://sarahkoszyk.com/easiest-2-ingredient-grilled-teriyaki-chicken-thighs/ *I love eating pairing the chicken with rice and grilled vegetable skewers for a complete meal. #grilling #chicken #winnerwinnerchickendinner #grillseason #grill by @sarahkoszyk

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2 months ago

Protein Power Breakfast Bowl Thank you @mastersswimming 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 provides: *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 Ingredients: *1 cup plain nonfat Greek yogurt or 1 cup nonfat cottage cheese *1 cup berry mix (blueberries, raspberries, blackberries, and/or strawberries, sliced) *½ tbsp chia seeds *½ tbsp hemp seeds *½ tbsp ground flax meal *½ tbsp crushed walnuts *¼ tsp ground cinnamon Get the full recipe by following @mastersswimming #breakfastbowls #swimmer #antiinflammatoryfood #healthybreakfast #breakfastofchampions by @sarahkoszyk

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2 months ago

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 Ingredients: ¼ cup capers 1 tsp olive oil 2 nectarines, sliced 1 4-ounce ball of burrata ¼ cup basil, sliced 2 Tbsp mint, sliced 2 Tbsp pumpkin seeds Salt & pepper to taste Balsamic-Lime Dressing: 1 Tbsp freshly squeezed lime juice 1 Tbsp olive oil ½ Tbsp coarse Dijon ½ Tbsp balsamic glaze ½ tsp honey ½ tsp lime zest Get the full recipe (or DM me): https://sarahkoszyk.com/stone-fruit-burrata-salad/ #summersalads #salads #healthyrecipes #burrata #stonefruit by @sarahkoszyk

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2 months ago

I dip, you dip, we dip! Get ready for Memorial Day 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. Greek Yogurt Tzatziki Bonus Alert: 2 Tablespoons of the dip provides: *4 grams of Protein *26 Calories *1 gram of Fat Ingredients: 1½ cups plain Greek yogurt ½ cup English cucumber 1 tsp extra virgin olive oil 1 Tbsp lemon juice ¼ tsp salt ¼ tsp garlic powder Handful of chopped fresh dill Get the full recipe (or DM me): https://sarahkoszyk.com/greek-yogurt-tzatziki/ #memorialday #dips #healthyfood #lowfatdips #tzatziki by @sarahkoszyk

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2 months ago

I dip, you dip, we dip! Get ready for Memorial Day 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. Greek Yogurt Tzatziki Bonus Alert: 2 Tablespoons of the dip provides: *4 grams of Protein *26 Calories *1 gram of Fat Ingredients: 1½ cups plain Greek yogurt ½ cup English cucumber 1 tsp extra virgin olive oil 1 Tbsp lemon juice ¼ tsp salt ¼ tsp garlic powder Handful of chopped fresh dill Get the full recipe (or DM me): https://sarahkoszyk.com/greek-yogurt-tzatziki/ #memorialday #dips #protein #lowfatdips #tzatziki by @sarahkoszyk

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2 months ago

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! 🥰 #mothersday #women #mothers #motherhood #womenrock by @sarahkoszyk

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3 months ago