Butternut Squash Queso Hi Res

National Nutrition Month: Fueling the Soul

Ask any dietitian their favorite foods and the answers will probably surprise you! While we know food fuels our mind and body, we also believe food fuels the soul. Food is what brings us together; in celebration, in learning about other cultures, in connecting to our past. Although some of our favorite foods may not fall into the stereotypical definition of “healthy”, we know that balance is name of the game and believe there’s always room for what we love.

This National Nutrition Month we asked our team of dietitians to tell us about their favorite foods and how they make it fit into a nourishing and healthful eating pattern that fuels the soul.

Nicole Feneli, VP Sustainability & Wellness: Rice Crispy Treats

Growing up I was a very picky eater, and this was one of the few “baked” goods that I liked. Rice Crispy treats have been present at almost all birthdays and special events in my life, including my wedding! To keep them special and minimize sugar intake I do save them for times that really matter in my life!

Hallie Berger, Wellness Manager: Tacos

When I got to go to Playa Del Carmen, Mexico, for the first time as a kid, I ate tacos at breakfast, lunch, and dinner for a week. Delicious local taco trucks are a favorite pastime of mine as well. Over the years, I’ve learned how to add nutrient value to tacos by exploring plant-based chorizo, mushroom barbacoa, yuca taco shells, and many different nourishing guacamole recipes with various whole grains, veggies, nuts, and fruits. Making things interesting through the years has helped me stick to a nutritious, healthful eating pattern while still enjoying the foods I love.

Vegan Chickpea Chorizo Taco Filling

Danielle Cushing, Director, Performance Nutrition: Chicken Khao Soi

I was at a tough crossroads in life and spontaneously booked a flight to Thailand... for three days later. It was my first solo international trip and my first trip to Asia. That week immersed in a different culture was a great reminder of how big and wondrous the world is. I'm not sure why Khao Soi is the dish I most vividly remember, but whenever I see it on a menu, I get that same sense of peace and restoration I felt by the time I flew back home.

Tracy Wilczek, Regional Wellness Director: Macaroni and Cheese

Childhood memories of creamy, cheesy, crunchy-buttery-breadcrumb topped casseroles made with love from my Oma and mom are the foundation of this love affair! As an adult, I’m on a mission to find a restaurant-made mac and cheese that rivals my own (the key: two to one ratio of cheese to pasta). As a dietitian, I enjoy it with a side of veggies.

  • If you're like Tracy and love anything cheesy and gooey, check out this recipe (and peep Tracy in the cooking demo!): Butternut Squash, Queso Dip

Laura Kim, Wellness Manager: Ramen

I’ve always associated ramen as a comfort food and therefore my favorite go-to. The warm, savory broth is much akin to me as chicken soup and what I often seek when I’m not feeling well. Luckily, it’s also easy to make and easy to eat no matter how tired/sick I am. To make it a balanced meal, I drop in an egg and/or add tofu and a ton of (usually frozen) veggies and spinach while cooking.

Grilled Peaches Vanilla Yogurt 2 Hres

Courtney Gill, Wellness Director: Plain Yogurt

I know I know! Boring dietitian food! But yogurt is so versatile. I like to eat it sweet or savory, breakfast, snack, or as an ingredient. I use yogurt in smoothie bowls, dips, marinades, dressings, or just in its own with some fruit. A favorite snack in my house combines yogurt, your favorite nut butter, honey, cinnamon, garnish with a few toasted crushed pistachios and presto! A delicious dip to pair with apple slices, Graham crackers or whole grain pretzel sticks, not to mention a good source of calcium and protein.

Liz Canepari, Regional Director of Wellness & Brand Standards: Pasta

Who can resist? As an Italian American, pasta and family are on the menu every Sunday afternoon. Memories of a giant pot on the stove with meatballs, sausage and slow braised meats bobbing in the bubbly tomato sauce will always warm my soul. When indulging in this pantry staple, stick to a reasonable portion of the grain, about 1-2 cups cooked, and be sure to incorporate proteins like cannellini beans, chicken sausage or even grilled chicken to help lessen the spike in blood sugar. Add veggies like braised kale, spinach, or caramelized onions to boost the fiber content and fill your bowl, and always pair a heartwarming bowl of pasta with a simple side salad of mesclun greens dressed simply in olive oil and vinegar.


Black Bean Corn Dip Hi Res

Dana Lemke, Wellness Manager: Taco Dip

Lemke family gatherings are not complete without taco dip. I know everyone makes it differently and some people have probably never heard of it but for my family it is a combination of sour cream, cream cheese, taco seasoning, iceberg lettuce, tomatoes, onions, and olives. In college when I began studying nutrition, I wanted to find a way to make my favorite food a little bit more nutritious. I ended up making a few changes and now I have a taco dip that I love and enjoy as a snack quite often! I make my own taco seasoning to reduce the sodium content, I swap out the sour cream and cream cheese for plain Greek yogurt, and I top it with even more vegetables! I usually add mixed greens, peppers, onions, tomatoes, radishes, sometimes I'll even add beans for extra fiber. Last but not least, I make sure I have corn tortilla chips to dip with!

Olivia Bubri, Regional Wellness & Marketing Manager: Pizza

I come from an Italian family, so homemade pizza is the key to my heart! Whenever I make my own pizza, it brings back special memories – particularly spending time in the kitchen with my dad. To this day, he claims there is no recipe for his (absolutely delicious) pizza dough, but rather it’s all about “how it feels” as you knead the dough. My family always looks forward to my dad’s homemade pizza, and it is a symbol of celebration in our household!

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At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.

Have feedback or questions for our team? Email us at flikblog@compass-usa.com.

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