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Heather Goesch, MPH, RDN, LDN
Works at Family Food, LLC
Attended University of Minnesota-Twin Cities
83 followers|80,427 views


NEW POST Devote a cool morning to #baking this fancy yet simple marbled #rye #bread. Great toasted or untoasted, sandwiched, open-face -- it doesn't disappoint!

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#ryeflour #homemadebread #diy #nutrition
The recipe doubles easily to make 2 very large loaves. You can also feel free to bake in an oiled 8 1/2 x 4 1/2-inch loaf tin (or 2 if you've doubled recipe).
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"I'm so glad [we] live in a world where there are #Octobers." -- L.M. Montgomery

NEW #WeekendPost to kick off the month of #pumpkins + #squashes + all things #Autumn-y. Cheers!
WEEKEND POST 95. by Heather Goesch, MPH, RDN, LDN. Do you create goals for yourself? Beyond a daily to-do list, my goal-setting tends to tag along with strenuous activity. Those intrepid moments in which we, for instance, choose an exceedingly formidable hiking trail, are ill-prepared in ...
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NEW POST #Cream #scones with smashed fresh #figs #cardamom + a hint of #blackpepper -- big girl flavors meets a #MarionCunningham classic. A baked antidote to a dreary week!

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#baking #dessert #breakfast #snack
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NEW #Summertime calls for #coldbrew #coffee with plenty of ice. Melting cubes that amp up instead of watering down the flavor does us one better!

Check out our technique for #Frenchpress cold-brew concentrate + coffee ice cubes now #ontheblog.

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For this recipe I use a large 34-ounce (8-cup/4-mug) French press, but you can use any size adjusting the amounts to a ratio of roughly 3 1/2 parts water to 1 part coffee (though, you can round up to 4 parts water, if it's easier). Any style of coffee bean will work, but we prefer a medium-dark to dark roast, and always grind just before brewing.
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NEW POST Hand-pressed #corntortillas bring me so much happiness. Sharing my simple #recipe tips + the #nutrition benefits of #masaharina #ontheblog. Try them and see for yourself!

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‪#‎glutenfree‬ ‪#‎dairyfree‬ ‪#‎eggfree‬ ‪#‎sugarfree‬
This recipe makes 18 small tortillas, about 4 to 4 1/2 inches in diameter. If you'd like slightly larger tortillas, about 5 or 6 inches in diameter, roll dough into 14 or 16 slightly larger balls. You can also vary the thickness to your liking; keep in mind that the cook time will increase slightly.
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NEW POST Back from our CO holiday/family reunion, back to regularly scheduled posting. A few photos + highlights from the visit, plus the usual favorite links roundup ‪#‎ontheblog‬.

Enjoy the weekend -- stay hydrated and keep cool!

Cheers, Heather
WEEKEND POST 85. by Heather Goesch, MPH, RDN, LDN. Greetings! How are you? We've been on the go non-stop after returning earlier this week from six full days exploring Denver, Boulder and the surrounding mountains with three generations of my husband's family. Flatirons Boulder.
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NEW POST #Garammasala is an exotic, versatile blend worth trying. Translating to "hot spices" it's more a deep warmth than fiery heat from familiar favorites #cinnamon #cardamom #blackpeppercorn #nutmeg... Get the full #recipe #ontheblog now.

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Like all herbs and spices, ground spices + spice blends lose potency over time. Use within 6 months for best results, but rest assured the spices/blends will still be good if used within 1 to 2 years. To extend shelf life, always store in airtight containers in dry areas away from sunlight and heat. Storage in the freezer can prolong freshness even further.
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NEW POST Get back to basics with possibly the simplest, but most satisfying, #kitchentechnique: cooking a pot of dried #beans. Pintos for me, please! How about you?

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Beans of low-quality or those older than one year take much longer to cook, and may suffer from diminished or off flavors, as well as decreased levels of nutrients. Make sure you buy yours from a reputable seller, and always check for a valid expiration date. // Expect 1 cup of dried beans to yield about 3 cups cooked beans. One pound of dried beans (about 2 cups; 1 regular size bag from the store) will yield approximately 6 cups cooked beans.
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NEW POST #Grilling days are almost over, so build a fire and try this simple, #healthy + oh-so-good whole stuffed #mahimahi.

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#fish #seafood #sustainableseafood #lemon #herbs #summer
If parts of the skin stick to the grill and pull off of the flesh, don't worry -- it happens, and the fish will be no less delicious!
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NEW POST A little something summery for you #ontheblog today -- homemade dried #tomatoes!

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#sugarfree #vegetarian #vegan #saltfree #kidfriendly #preserving #summer #harvest
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NEW POST The #peaches are ripe, the #basil plants overfloweth, and any day is perfect for #cake!

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If you missed the peaches, there's always next year, and in the meantime try the recipe with slices of ripe nectarines, plums, apricots, pears or persimmons, whole berries or pitted cherries -- whatever is in season -- pick your fancy!
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NEW POST My go-to #dessert in this #summertime heat? Frozen #darkchocolate dipped #banana pops, with a sprinkling of cinnamon + turmeric!

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Advocate for Healthy Eating and Positive Living + Perinatal and Women's Wellness + Breastfeeding
Owner of Heather Goesch Nutrition, a nutrition and wellness practice based in southeastern North Carolina. 

My holistic approach focuses on wellness of the entire person, incorporating healthy practices into every aspect of life. Through one-on-one coaching and group seminars, I am committed to helping others eat well and be well on the path to optimum health. 

“When you live a life you love, it will love you back!”

Areas of Special Interest and Expertise:
Maternal nutrition (preconception/fertility through postpartum/lactation)
General women’s nutrition and wellness
Family nutrition matters
Intuitive/mindful eating
  • University of Minnesota-Twin Cities
    Public Health Nutrition, 2007 - 2009
  • University of Wisconsin-Green Bay
    Nutrition & Dietetics, 2003 - 2007
Registered Dietitian Nutritionist + Nutrition and Wellness Consultant
Nutrition & Dietetics, Women's Health, Perinatal Health, Lactation, Health Education, Family Nutrition, Meal Planning, Recipe Development, Clinical Nutrition, Writing, Photography
  • Family Food, LLC
    Nutrition Consultant, 2014 - present
  • Women's Health Dietetic Practice Group
    Chair, 2015 - 2016
  • Heather Goesch Nutrition
    Owner, Nutrition and Wellness Consultant, 2014 - present
  • Women's Health Dietetic Practice Group
    Chair-Elect, 2014 - 2015
  • Women's Health Dietetic Practice Group
    Publications Editor, 2012 - 2015
  • Onslow County Health Department-WIC
    Registered Dietitian, Breastfeeding Peer Counselor Program Manager, 2011 - 2013
  • Women's Health Dietetic Practice Group
    Immediate Past-Chair, 2016 - present
Basic Information
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