Mash & Spread

Mash & Spread Food Blog by Jasmin Foster RD, LD

Food blog by Jasmin Foster, RD, LD

Prosciutto + apple sandwiches and a side of greens.🥖🍎🧀🥬-There’s nothing better than a sandwich with all your favorites. ...
01/13/2020

Prosciutto + apple sandwiches and a side of greens.🥖🍎🧀🥬
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There’s nothing better than a sandwich with all your favorites. To keep my sandwich game up, I keep a loaf in the fridge so I can toast a couple slices to enjoy whenever I please.
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What’s your favorite sandwich combination?🥪

One Pan Honey Dijon Salmon with Root Vegetables✨-There hasn’t been a sheet pan dinner I didn’t love. This one is no diff...
01/10/2020

One Pan Honey Dijon Salmon with Root Vegetables✨
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There hasn’t been a sheet pan dinner I didn’t love. This one is no different my friends!!
I’m sharing a new recipe using Drew’s Organics Honey Dijion Dressing & Marinade for a quick one pan (less mess), meal prep or dinner option for the family. It’s super seasonal with a few goodies just in time for winter-> potatoes, carrots, and rutabagas.
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Check out my IG stories to see how I made this meal. Be sure to grab the recipe on my blog

https://mashandspread.com/one-pan-honey-dijon-salmon-and-root-vegetables/

Or click the link in my profile! #mashandspread @ Washington D.C.

Breakfast goals-> protein packed strawberry chocolate chip waffles with extra strawberries on top.#kodiakcales #proteinw...
01/08/2020

Breakfast goals-> protein packed strawberry chocolate chip waffles with extra strawberries on top.
#kodiakcales #proteinwaffles

✨Broiled Grapefruit✨On the list of seasonal produce I always check for some grapefruit to add. I love grapefruit but I j...
01/07/2020

✨Broiled Grapefruit✨
On the list of seasonal produce I always check for some grapefruit to add. I love grapefruit but I just can’t eat it without a sprinkle of something sweet on top. Here I made broiled grapefruit with a little brown sugar to enjoy as a snack. Here’s how you can enjoy too.

Broiled Grapefruit:
•Cut grapefruit in half
•You can loosen the grapefruit by cutting along the edge of the grapefruit rind and different segments. Be sure not to pierce through the outer layer/peel
•Sprinkle brown sugar on top (on the cut side)
•Broil in the oven for about 4-6 minutes or until the sugar begins to brown

Another year (and decade) is upon us and it’s so easy to get caught up in resolutions with all the excitement. As I refl...
12/30/2019

Another year (and decade) is upon us and it’s so easy to get caught up in resolutions with all the excitement. As I reflect on this year here are several things that I wanted to share on how you can create meaningful goals for 2020.

✨Instead of thinking of perfection, focus on improvement. Focus on your habits and how you can change them to achieve your goals. In order to do that you have to identify those habits and be honest about what you can realistically do to change.

✨Fixating on the number on the scale isn’t always healthy. Make actionable goals for how you will achieve those result. (I will try x,y,z to find what works for me. I will walk for 30 minutes a day, etc).

✨Taking the easy way out won’t help you either. Anything worth having will take time.

✨Go easy on yourself. It’s okay if you don’t accomplish everything on the list.

✨Be present and take time to celebrate the small wins and what you have in THIS moment.

Remember that 2020 can be everything you want for yourself if you put the work in!
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What’s in my bowl-> chicken thigh with fresh greens, rice, corn, green beans, red peppers, and potatoes.

About a year ago I posted this recipe for Lemon Basil Pesto Zucchini Noodles and it’s been my most popular recipe yet (t...
12/26/2019

About a year ago I posted this recipe for Lemon Basil Pesto Zucchini Noodles and it’s been my most popular recipe yet (thanks to Pinterest). It’s all for good reason because it really is the most delicious meal that happens to be gluten free, vegan, and full of flavor. I made this again the other day and I was reminded of why I love it so much. Find the recipe at https://mashandspread.com/lemon-basil-pesto-zucchini-noodles/
or grab the link in my profile! @ Washington D.C.

Still time to wish you all a very Merry Christmas! 🎄 Hope your day was filled with love and laughter and gingerbread coo...
12/26/2019

Still time to wish you all a very Merry Christmas! 🎄
Hope your day was filled with love and laughter and gingerbread cookies! @ Washington D.C.

Apple + Cinnamon Pancakes anyone?Would you believe me if I told you this was a bowl of oatmeal?  Yep, I hacked Daily Har...
12/23/2019

Apple + Cinnamon Pancakes anyone?
Would you believe me if I told you this was a bowl of oatmeal? Yep, I hacked Daily Harvest’s Apple + Cinnamon Oat Bowl (which is delicious btw) and made thee best pancakes. Want to see how? Check out my IG Stories to see more. Get $25 off your first order with Daily Harvest using my code Mash and you can hack to get a stack too!

Kale Chimichurri!!#Ad Chimichurri is amazing but I’m into finding new ways to add in those greens so I whipped up a batc...
12/20/2019

Kale Chimichurri!!

#Ad Chimichurri is amazing but I’m into finding new ways to add in those greens so I whipped up a batch of Kale Chimichurri sauce made with Nature’s Greens. It’s the perfect addition to marinate meats, dip or mix with your favorite foods. What’s your favorite way to eat chimichurri? @ Washington D.C.

Who doesn’t love a good sandwich? I made a super easy lunch using a few of my favorites with several Trader Joes items l...
12/11/2019

Who doesn’t love a good sandwich? I made a super easy lunch using a few of my favorites with several Trader Joes items like sliced sourdough, prosciutto, and cheese with Nature’s Greens Kale, and apples from the farmer’s market.
The thicker the sandwich the better right?

#traderjoes #dietitianeats #feastgram #sandwichgoals

One thing to know about me is that I love to visit the farmers market. This morning I did an IG story take over with @fr...
12/07/2019

One thing to know about me is that I love to visit the farmers market. This morning I did an IG story take over with @freshfarmdc where I shared my experience at the H Street Farmers Market! I had so much fun exploring and shopping. Head on over to @freshfarmdc to check it out and to get the recipe for this Kale Apple Salad with Pomegranate Dressing go to

https://mashandspread.com/kale-apple-salad-with-pomegranate-dressing/

or click the link in profile! Happy Saturday! @ H Street Ne Freshfarm Market

Shiitake Ginger Stir Fry->Ad# I have a confession… I’ve always loved breakfast as my favorite meal to cook but I’m slowl...
12/04/2019

Shiitake Ginger Stir Fry->

Ad# I have a confession… I’ve always loved breakfast as my favorite meal to cook but I’m slowly turning to dinner as my new fave! Lately I’ve really been into quick stove top meals that I can do a few days of meal prep and this Shiitake Ginger Stir Fry has been the perfect addition in my routine.

I love Drew’s Organics because of all the tasty flavors. This Shiitake Ginger Dressing and Marinade is no different and is also vegan and gluten free! At any moment I find myself adding it to salads, marinating foods, or even using certain flavors as a dip. To see how I made this stir fry check out a quick BTS in my IG stories. For the recipe grab the link here at https://mashandspread.com/shiitake-ginger-stir-fry/ or click the link in my profile!

Cheering to #toastuesday with avocado and smoked salmon. 🥑🍞 #mashandspread
12/03/2019

Cheering to #toastuesday with avocado and smoked salmon. 🥑🍞 #mashandspread

Smiling like this today because tomorrow is Thanksgiving and I’m excited to spend time with my family and eat good and m...
11/27/2019

Smiling like this today because tomorrow is Thanksgiving and I’m excited to spend time with my family and eat good and most importantly rest! What are you looking forward to eating tomorrow?! #mashandspread

Toppings! I love them just as much as I do pancakes. What’s your favorite topping for the perfect weekend stack? #mashan...
11/24/2019

Toppings! I love them just as much as I do pancakes. What’s your favorite topping for the perfect weekend stack? #mashandspread

What my weekend prep looked like.-Old fashioned oats-Dates-Pumpkin seeds-Dried cranberries-Almonds-& a little honey and ...
11/18/2019

What my weekend prep looked like.
-Old fashioned oats
-Dates
-Pumpkin seeds
-Dried cranberries
-Almonds
-& a little honey and nut butter

Sometimes I like to prep things to eat throughout the week. One of the most easiest to make is a big batch of granola. It’s absolutely perfect to make for granola bars, energy bites, a yogurt bowl, overnight oats, or by itself as a cereal. Whip up a batch and bake for 275 for about 20 minutes or until oats are nice and toasty or just mold them into bites and throw the in the fridge. There’s so many options.
What are your favorite things to meal prep? #mashandspread @ Washington D.C.

On cold days like today there’s nothing I want more than something warm and filling to eat. After a long day at work, pr...
11/14/2019

On cold days like today there’s nothing I want more than something warm and filling to eat. After a long day at work, preparing an entire meal is the last thing on my mind.
We all have those days when we need something quick but still want to eat food with wholesome ingredients. @dailyharvest always come through with pre packaged meals ready to go. All I need to do is heat it up! This time I’m fueling up with a very hearty Lentil + Mesquite Chili.
See how easy it is to prepare Daily Harvest meals in my IG Stories. Use the code Mash to get $25 off your first order! Happy Thursday! #mashandspread #dailyharvest

Adding butternut squash to the menu. It’s chopped and ready to roast for my next salad or side dish.How to make simple r...
11/12/2019

Adding butternut squash to the menu. It’s chopped and ready to roast for my next salad or side dish.

How to make simple roasted butternut squash:
Chop butternut squash (skin off) into small pieces. Toss in olive oil with salt and pepper. Roast in the oven at 400 degrees for 25 mins (tossing half way through) or until butternut squash is tender. @ Washington, District of Columbia

Strawberry Chocolate Chip Protein Waffles!!! 🍓🍫Last week at #FNCE I had the pleasure of attending a happy hour with @kod...
11/03/2019

Strawberry Chocolate Chip Protein Waffles!!! 🍓🍫

Last week at #FNCE I had the pleasure of attending a happy hour with @kodiakcakes after munching on yummy mini pancakes at the Expo earlier that day. I left happy hour with an awesome gift, a box of @kodiakcakes Strawberry Chocolate Chip Pancake and Waffle Mix.

What’s your first choice? Pancakes or waffles?

10 Ingredient Sweet Corn Salad 🌽Cucumbers, sweet corn, cilantro, onion, avocado, tomato.. just some of my favorites all ...
10/24/2019

10 Ingredient Sweet Corn Salad 🌽

Cucumbers, sweet corn, cilantro, onion, avocado, tomato.. just some of my favorites all together in this quick salad. It's super light and delicious and the perfect addition to dinner.
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Recipe for this dish is up on the blog - link in profile.
https://mashandspread.com/10-ingredient-sweet-corn-salad/ @ Washington, District of Columbia

Morning scenes with my favorite toasted bread 🍞 and the yummiest  fried egg 🍳stacked perfectly on top with a drizzle of ...
10/22/2019

Morning scenes with my favorite toasted bread 🍞 and the yummiest fried egg 🍳stacked perfectly on top with a drizzle of hot sauce. Here’s to #toasttuesday ! #masheats.

It’s dinner time with a twist on a southern classic!-I grew up eating greens every week but this time around I turned a ...
10/17/2019

It’s dinner time with a twist on a southern classic!
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I grew up eating greens every week but this time around I turned a side dish into the main ingredient with this Spicy Shrimp and Collard Greens. #sponsored
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This past week has literally been a whirlwind which is why I love easy and simple meals. This Spicy Shrimp and Collard Greens couldn’t be any more perfect. Grab the recipe at https://mashandspread.com/spicy-shrimp-and-collard-greens/
or click the link in my profile. @naturesgreens #naturesgreens

Ready for fall soups like this butternut squash soup drizzled with cream fraîche topped with pumpkin seeds. Check out my...
10/16/2019

Ready for fall soups like this butternut squash soup drizzled with cream fraîche topped with pumpkin seeds. Check out my IG stories for a round up of delicious fall soups for your next bowl. #masheats

One thing I don’t want to worry about when flying is what to eat. #SPONSOREDHave you ever been pressed for time and deci...
10/14/2019

One thing I don’t want to worry about when flying is what to eat. #SPONSORED

Have you ever been pressed for time and decide to eat at the airport before a flight or during your layover? I know the feeling all too well. It’s always good to know what options are available that can cater to different dietary preferences. One of the most challenging is providing enough meatless options.

I’ve partnered with Reagan National Airport to share a Meatless Monday Dining Guide to help ease some of that stress by featuring different food vendors all throughout the airport. Get a peak at this meatless dining guide on my blog Mash & Spread at the link https://mashandspread.com/meatless-monday-guide-reagan-national-airport/ or click the link in my bio. @reagan_airport #flyreagan #dinereagan #meatlessmonday

Pictured -> Falafel Bowl with all the toppings from Cava 🥙 @ Ronald Reagan Washington National Airport

Hello 30! 🎈🎉🎊  @ Washington, District of Columbia
10/12/2019

Hello 30! 🎈🎉🎊 @ Washington, District of Columbia

Received a special coupon  from Modern Market a few days ago so I’ll be on my way to get one of my favorite sandwiches, ...
10/11/2019

Received a special coupon from Modern Market a few days ago so I’ll be on my way to get one of my favorite sandwiches, basil chicken. #modermarket #marketmade

Seafood month still going strong... 💪🏾tuna salad with cucumber, tomatoes and kale. #masheats
10/10/2019

Seafood month still going strong... 💪🏾

tuna salad with cucumber, tomatoes and kale. #masheats

Easy weeknight meal idea: @eatbanza chickpea pasta, fresh pasta sauce from my local farmer’s market and spinach. #mashea...
10/08/2019

Easy weeknight meal idea: @eatbanza chickpea pasta, fresh pasta sauce from my local farmer’s market and spinach. #masheats

Simple bagel situation going on here with half a bagel, plain cream cheese,  @traderjoes everything but the bagel season...
10/03/2019

Simple bagel situation going on here with half a bagel, plain cream cheese, @traderjoes everything but the bagel seasoning with sliced cucumbers and tomatoes (🍅 which I’ve slowly started to eat more of lately). Hope you’re getting things done and closing out the week right! For me that preparing for upcoming photo shoots. What are some of your favorite ways to eat bagels? (sandwiches included) #masheats

Weeknight meals with super simple sides—> sliced yellow squash drizzled in olive oil, seasoned with salt, pepper, and ga...
10/02/2019

Weeknight meals with super simple sides—> sliced yellow squash drizzled in olive oil, seasoned with salt, pepper, and garlic powder, then roasted at 425 for about 10 to 15 minutes. #masheats

It’s Monday but I’m still thinking about weekends in DuPont Circle at the market. ❤️#mashandspread  @ Dupont Circle FRES...
09/30/2019

It’s Monday but I’m still thinking about weekends in DuPont Circle at the market. ❤️#mashandspread @ Dupont Circle FRESHFARM Market

Saturday morning pancakes with @wholefoods whole wheat buttermilk pancakes, @siggisdairy vanilla skyr, and chopped pecan...
09/28/2019

Saturday morning pancakes with @wholefoods whole wheat buttermilk pancakes, @siggisdairy vanilla skyr, and chopped pecans. It’s gonna be a great weekend....check out my saved live video of me awkwardly showing you some BTS of how I take photos. #masheats

Messy salads that are completely filled with randoms but also completely good —> like this roasted cauliflower, chickpea...
09/27/2019

Messy salads that are completely filled with randoms but also completely good —> like this roasted cauliflower, chickpeas, and cabbage over a bed of spinach. To keep my greens fresh for longer I usually wrap them in a paper towel and store in a zipped plastic bag. Happy Friday!

Ready for fall with a pan full of goodies... squash, sweet potatoes,white potatoes, cauliflower, and bell pepper. 🍁🍂🍁🍂Wh...
09/23/2019

Ready for fall with a pan full of goodies... squash, sweet potatoes,white potatoes, cauliflower, and bell pepper. 🍁🍂🍁🍂
What are you looking forward to eating in this new season?

What’s better than a peach salad?? 🍑 Easy peach jam vinaigrette or any jam vinaigrette for that matter. Get the recipe o...
09/17/2019

What’s better than a peach salad?? 🍑 Easy peach jam vinaigrette or any jam vinaigrette for that matter. Get the recipe on the blog at https://mashandspread.com/peach-jam-vinaigrette/ or click the link in profile. #masheats

My favorite jeans, my favorite shirt,  and my favorite snack (yogurt). That’s how I like it.-Getting in front of the cam...
09/16/2019

My favorite jeans, my favorite shirt, and my favorite snack (yogurt). That’s how I like it.
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Getting in front of the camera to say hello but more so I’d love to know what your go-to snack is looking like these days. All ideas welcome.
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Happy Monday!

Not your average tuna salad here folks. I’m eating this kale salad with @tonnino.tuna tuna, 🥒cucumbers, and 🍅 tomatoes. ...
09/09/2019

Not your average tuna salad here folks. I’m eating this kale salad with @tonnino.tuna tuna, 🥒cucumbers, and 🍅 tomatoes. Starting the week off right.

P.S. - More IGTV content is planned to drop this week. Stay tuned. #whatsinmybowl

Morning scenes with a bowl of yogurt and strawberry pumpkin granola. Is too early for pumpkin foods...because I’m ready....
09/04/2019

Morning scenes with a bowl of yogurt and strawberry pumpkin granola. Is too early for pumpkin foods...because I’m ready. @trishtanfoods

Leftover avocados? Make this smashed chickpea avocado 🥑 sandwich. It’s the most easiest thing ever....Take a can of chic...
08/31/2019

Leftover avocados? Make this smashed chickpea avocado 🥑 sandwich. It’s the most easiest thing ever....

Take a can of chickpeas and divide in half. In a medium sized bowl add one half of the chickpeas, avocado, salt, pepper, a dash of red chili flakes, and lemon juice. Mash until smooth. Next fold in a little of the remaining chickpeas. Spread the chickpea avocado mix all over 2 slices of your favorite bread topped with cucumbers and more lettuce and you’ve got yourself a sandwich. #masheats

What’s in my bowl —> Walnut peach salad with feta cheese and yesterday’s peach jam vinaigrette. Recipe for vinaigrette i...
08/27/2019

What’s in my bowl —> Walnut peach salad with feta cheese and yesterday’s peach jam vinaigrette. Recipe for vinaigrette in profile!Happy Tuesday! @ Washington, District of Columbia

One toast combo in heavy rotation these days is this avocado toast with strawberries and feta cheese crumbles. Breakfast...
08/20/2019

One toast combo in heavy rotation these days is this avocado toast with strawberries and feta cheese crumbles. Breakfast complete. #toasttuesday

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