The New Year invites fresh beginnings and, often, resolutions to become a healthier version of ourselves. For many, that journey starts with shedding holiday pounds and embracing better eating habits. But sustaining a healthy diet requires planning ahead and organizing meals in advance. We all know whole foods trump processed ones, yet it’s easy to give in to cravings with a quick drive-through stop or a handful of chips. Having fresh ideas for nutritious snacks and meals can make all the difference. Mary Johnston, a budding local chef pursuing her BS in Culinary Science at Auburn University, shares her take on healthy yet delicious options to help you stay committed to your resolution for better eating.
Mary grew up in a home where cooking and gathering around the table were daily rituals. She remembers doing homework at the kitchen counter while her mother prepared dinner. She enjoyed helping both her mother and grandmother in the kitchen whenever she could—pouring ingredients, stirring mixtures or simply watching the recipe unfold. “No matter how bad or good a day was, seated family meals always brought us together,” she says. Those early memories shaped her passion for cooking and made pursuing a culinary degree a natural next step.
At Auburn, Mary studies within the Horst Schulze Hospitality Management program, which blends the broader hospitality industry with strong culinary foundations. One of her favorite classes explores the cultural meaning behind dishes while teaching preparation techniques. Her coursework also includes less obvious but essential aspects of culinary careers—Information Technology, Foundations of Business Finance and Fundamentals of Accounting. She isn’t entirely sure where she’ll land after graduation. Becoming a personal chef appeals to her, though she’s also considering a post-graduate culinary program to further refine her skills.
Despite being early in her career, Mary already has standout experience. She worked at the Masters Tournament in Augusta, Georgia, in both 2024 and 2025 as a line cook in the Founders Room inside the clubhouse. “Serving as a line cook at the Masters has been one of the most tiring experiences, but also the most rewarding,” she says. The pace, precision and high standards pushed her abilities and confirmed how much she loves professional cooking.
One of Mary’s strengths is preparing food that is both flavorful and healthy. She knows firsthand how challenging it can be to maintain good eating habits while juggling school, work or travel. Her top advice? Meal prepping. “Meal prepping is definitely the way to go when you are trying to eat healthy but are always on the go,” she says. Since most people grab what’s easiest, having pre-washed, chopped produce ready to eat makes healthy choices the natural option. She also encourages focusing on whole foods for sustained energy, while allowing room for occasional treats. “I don’t think eating healthy means you can’t indulge in a piece of chocolate or enjoy a milkshake,” she says. “Food is fuel, and our bodies need it.” Mary recommends setting aside a few hours each week for meal prep to stay on track and feel your best. She also loves winding down with a cup of tea at night, especially during colder months.
When it comes to simple, healthy meals, Mary has a few go-to ideas anyone can try. Smoothies are one of her favorites because they work as a snack or a meal. She suggests prepping ingredients ahead of time and keeping them in the freezer so they’re ready to blend with your liquid of choice. Another staple is a sheet pan meal, where you add your favorites to one pan and cook them together in the oven. Her usual mix includes chicken, sweet potatoes, onions and peppers. Mary also shares her salmon and kale salad recipe, for a warm dish that feels more like comfort food than health food. For those who love something sweet after a meal, Mary turns to date balls, which are easy to prepare, great for storing in the fridge or freezer and perfect for quick, wholesome snacking.
Mary simply loves food, both making it and sharing it. She believes a healthy relationship with food is essential, saying “whole foods help us feel our best, but there’s no need for guilt when enjoying an occasional treat.” Her approach blends practicality, balance and joy—an encouraging reminder that healthy eating doesn’t have to be complicated to be sustainable.
Green Smoothie:
Ingredients:
· One banana
· Two medium dates
· 1 tsp of chia seeds
· 1 tsp of flaxseeds
· Splash of maple syrup
· Pinch of salt
· Handful of spinach
· Scoop of collagen powder
· A spoonful of peanut butter or almond butter
· Dash of vanilla extract
· 1 cup of ice
· Milk of choice or coconut water (add until desired consistency)
Directions:
Add all the ingredients to a blender and mix on high for 45-60 seconds, or until smooth.
Date Balls
Ingredients:
· 7-8 soaked pitted whole dates
· 1 ½ tbsp of maple syrup
· Splash of vanilla extract
· Heavy sprinkle of salt
· 1 ½ cups of oat flour or almond flour
· 3 tbsp of peanut butter
· 2-3 tsp of cacao powder
· Handful of chocolate chips (measure with your heart)
· Dash of cinnamon
· 2 scoops of collagen peptides (about 4 tablespoons)
Directions:
Soak your dates in hot water for about 2 minutes.
Add soaked dates, maple syrup, vanilla, salt, peanut butter and cinnamon to the food processor.
Blend until all is combined.
Then add all dry ingredients and process until just combined.
Form into balls of your desired size.
Store in fridge or freezer and enjoy!
Salmon over Butternut Squash Kale Salad
Ingredients:
4 salmon filets, 3-4 oz. each
2 beetroots
1 butternut squash, skinned and chopped
1 lb. bag of kale, washed and chopped
½ cup pumpkin seeds
4 oz. goat cheese
2 tbsp olive oil
2 tbsp hot honey
1 tbsp lemon juice
½ tsp garlic powder
½ tsp onion powder
½ tsp paprika
1 tsp salt
1 tsp pepper
Salad Dressing Ingredients:
1/4 cup olive oil
2 tbsp balsamic vinegar
2 tbsp lemon juice
½ tsp dijon mustard
1 ½ tsp hot honey (or regular, if preferred)
Salt and pepper, to taste
Pumpkin Seeds
- Preheat the oven to 350°F and line a baking sheet with foil.
- Toss pumpkin seeds with olive oil and a pinch of salt.
- Roast for 3–5 minutes, just until golden. Watch closely—they brown quickly. Set aside to cool.
Roasted Beets
1. Increase the oven temperature to 400°F.
2. Trim both ends of the beet, leaving the center intact.
3. Drizzle the beet with oil, sprinkle with salt and wrap in foil.
4. Roast for 45–60 minutes, or until the beet is easily pierced with a fork (cooking time will vary depending on size).
5. Remove from the oven and rinse the beets under cool water.
6. Rub or peel off the skin while rinsing—the skin should come off easily.
7. Once peeled, cut the beet into cubes and set aside.
Butternut Squash
- Increase oven temperature to 425°F. Line a fresh baking sheet with foil.
- Drizzle squash cubes with olive oil and hot honey, then season with paprika, salt, and pepper.
- Roast for 30–35 minutes, or until caramelized and tender.
Salmon
- Line a separate baking sheet with foil.
- Brush salmon with melted butter or olive oil, then season with lemon juice, paprika, garlic powder, onion powder, salt, and pepper.
- Roast at 425°F for 20–25 minutes, skin side down, until flaky and cooked through.
Assemble the Salad
- Massage the chopped kale with a drizzle of olive oil and a squeeze of lemon juice until slightly softened.
- In a small jar, shake together olive oil, balsamic vinegar, lemon juice, Dijon mustard, honey, salt and pepper until emulsified.
- Toss kale with the dressing.
- Add the warm roasted squash and sprinkle generously with cheese. (Goat cheese will melt slightly, creating a warm salad with a creamy dressing.)
- Top with the roasted salmon, pumpkin seeds, and beets, if using.