Kitchen Coach by Sarah Mirkin, RD, CPT

01/29/2026

These cheesy veggie cakes are delicious and low FODMAP. They are perfect for a mid-day satisfying snack!

Cheesy Broccoli & Zucchini cakes — 1 Serving

Ingredients

Fritters

⅔ cup broccoli florets (about 2.2 oz)
⅓ cup grated zucchini (about 1.5 oz)
2–3 tbsp grated cheese (colby, cheddar, or vegan)
2–3 tbsp gluten-free all-purpose flour
Pinch salt (~1/16 tsp)
Pinch black pepper (~1/16 tsp)
⅓ egg (use 1 egg, lightly beaten, then measure out ~1 tbsp + 1 tsp)
1 tbsp lactose free milk or unsweetened almond milk.
1 tsp garlic-infused oil

Zesty Lime Aioli (1 Serving)

1 tbsp + 1 tsp mayonnaise (about 21 ml)
¾ tsp fresh lime juice
⅛ tsp lime zest

Instructions

Steam or microwave broccoli until just tender, then finely chop.
Squeeze excess moisture from grated zucchini with a paper towel.
In a bowl, combine broccoli, zucchini, cheese, flour, salt, and pepper.
Add measured egg, milk, and garlic-infused oil. Mix to form a thick batter.
Heat a lightly oiled skillet over medium heat.
Spoon batter into 2–3 small cakes and cook 3–4 minutes per side until golden.
Stir together aioli ingredients and serve with warm veggie cakes.
Enjoy!

01/28/2026

01/14/2026

Breakfast of Champions!

My client posted this in his food records and I was thrilled.

Bigger breakfast. Smaller dinner.
Your metabolism actually prefers it.

When you eat matters just as much as what you eat — and your body is most efficient earlier in the day.

✨ Why breakfast deserves more attention;

• You burn more calories digesting food in the morning
• Your body handles carbs better → lower blood sugar spikes
• Insulin sensitivity is higher earlier in the day
• Appetite hormones work in your favor → less hunger later

📉 What studies consistently show:

✔️ Greater weight loss with the same calories
✔️ Better triglycerides & cholesterol
✔️ Improved blood sugar control
✔️ Better heart health markers

⏰ This all ties back to your circadian rhythm — your internal clock that’s optimized for eating during daylight hours, not late at night.

Bottom line:
Front-loading your calories helps your metabolism work with you, not against you. That doesn’t mean skipping dinner — just making it lighter and earlier when possible.

Small shifts. Big metabolic payoff. 💪

Have you noticed this?

01/05/2026

The definition of insanity is doing the same thing over and over again expecting different results. Let me be your guide in 2026 so you have the results you've been looking for by 2027.

Real progress happens when your plan is personalized — built around your digestion, your metabolism, and your life.

If you’re ready for this year to be different, I’m accepting 3 new clients now.

DM me “START”

01/05/2026

Whether you’re struggling with your weight, digestive issues, or other health concerns, I can help you turn this year’s resolution into lasting change — so next year, your resolution can be about something completely unrelated to diet or health.

Real progress comes from a personalized plan — one that supports your digestion, your metabolism, and your real life.

If you’re ready for this year to feel different, I’m accepting 3 new clients now.

This is the year to stop guessing and start with a plan built for your body and your life.

If you want next January to look different, now is the time to start.

DM me “2026”

10/14/2025

In the grocery store you'll most likely find me in the produce section.

Too many people don't take advantage of the of the natural medicinal and preventive benefits of fruits and vegetables.

If you eat a rainbow 🍓🥑🍊🫐🥦 every day it is very likely you will live longer in better health at a healthier weight.

Organic versus non- organic? Organic is superior in many ways but if you choose non - organic it's still more beneficial than not eating the fruits or vegetables at all.

Studies reveal that people who eat organic versus non- organic have a much lower CRP level. CRP reflects inflammation in the body which is the cause for most major diseases and chronic illness.

Studies also suggest that those struggling with gut issues such as irritable bowel syndrome benefit the most from eating organic.

I'm not taking about just fruits and vegetables. The higher the level on the food chain, the more important it is to choose organic.

This means choosing pasture raised, organic meats and dairy.

You'll most likely be spending more on groceries but you'll be saving money on medical bills.

Do you eat mostly organic?

08/19/2025

Many of my clients that struggle with weight loss have several of the unhealthy habit listed above.

Sleep is much more important than you might think. Without enough quality sleep you'll not only feel more hungry and be more likely to make poor choices, but this also will SLOW your metabolism down. If you're wondering why you're not seeing results from those workouts, not enough quality sleep could be part of the problem.

You think you're not eating very much at restaurants because you’re careful to order healthfully, however restaurants tend to serve large portions and make the food more delicious by adding a lot of fat! This makes it easy to overeat without being aware of it.

You believe that you're active because you go to the gym for 30 to 60 minutes, 3 to 5 days a week. If you're sitting the rest of the time you're not moving enough.

You love going on a “relaxing” vacation because to you this is an excuse to overindulge on food and not move your body. Why not go on an active vacation?
You have too many excuses for not to going to the gym or making poor food choices.

You're a member of the "clean plate club". You're not paying attention to your hunger and society signals. This causes you to eat past the point of being satisfied.

Your mid afternoon snack is full of carbs. This causes you to be overly hungry an hour or two later.

More than an hour of TV is highly correlated with obesity. It's the most sedentary activity there is. Not to mention most people like to eat in front of the TV.

When you skimp on food during the day this usually leads to excessive hunger, and overeating on less healthy foods, at night.

The list goes on and on, but I thought I would name a few habits that you may not realize are causing you to hold onto extra pounds.

Habits are tough to change. My job is to help you make permanent healthy habit changes to establish a healthy weight long-term!

08/14/2025

Enjoy PACHA's 2-ingredients organic, gluten-free sourdough buckwheat breads and tortillas. Allergen-free and celiac safe. Packaged in home-compostable materials and verified regenerative for a healthier planet.

08/01/2025

3 things you may be overlooking when you're trying to lose weight or fix your gut. It's not only about what you eat ...

1. When you eat, are you paying attention to the food and eating slowly? Are you practicing mindful eating?

2. Sleep is so important! If you're not sleeping enough and not getting into deep sleep it will be easy to pack on the pounds!

3. Choose organic. Believe it or not it plays a huge role in your gut microbiome, inflammation, and your weight. Make sure to buy organic pasture raised meat, dairy and eggs. Choose organic produce most of the time, especially if there isn't a thick skin to peel off.

If you'd like my help to reach your goals please don't hesitate to reach out to me! Sarah@kitchencoachrd.com

07/14/2025

Please read my interview on the Meals Hero blog here

Living with SIBO (Small Intestinal Bacterial Overgrowth) can be an overwhelming and frustrating experience. The constant discomfort, misdiagnoses, and ineffective treatments often leave people feeling stuck and hopeless. But with the right guidance, relief is possible.

07/10/2025

To all my friends, family, and followers...
I'm still blocked from Instagram. I receive notifications that you are sending messages but I can't open them.

I was unfollowing multiple accounts and Instagram tagged it as suspicious activity against community standards.

I have tried EVERYTHING to get back in. It's been over 3 months. If anyone knows anyone that knows anyone that works for Instagram I would be so grateful 🙏🏼🙏🏼