Nutritionist Mia Rigden Is Making Cooking Exciting Again
And sharing three of her favorite summer recipes to help you glow from the inside out.
Summer’s here, and everything feels just a little lighter—longer days, easy dinners, slow, happy strolls through the farmers market. It’s the perfect time to check in with ourselves. Not the harsh, punishing kind of check-in, but something gentler: What makes me feel good in my body right now? What kind of food gives me energy, keeps my skin happy, my mood steady… and actually tastes like something I want to eat?
And while it may be a cliché to say “you are what you eat,” there’s a whole lot of truth to that statement—especially when it comes to your skin. The nutrients you feed your body show up on the outside, too.
That’s where Mia Rigden comes in. She’s an LA-based board-certified nutritionist, trained chef, author, and founder of Btwn Meals, a Substack full of science-backed wellness advice and craveable recipes. Her philosophy? Food should work for you, sure—but it should also make you happy. The kind of meal you savor, preferably outside, barefoot, with someone you love… or just really like.
So what kinds of foods actually fuel that summer radiance? Think berries, leafy greens, fatty fish, nuts, seeds, sweet potatoes, and citrus fruits—skin-supporting foods loaded with antioxidants, healthy fats, and vitamins. (More on that below!)
We caught up with Mia to chat about how she’s eating, living, and glowing this season—plus a few of her go-to recipes to try yourself.
SAIE: Tell us a little about yourself—what’s your background, and what led you to the world of nutrition and holistic wellness?
Rigden: My nutrition practice is centered around my love of food. I grew up in Northern California, where my family loved to cook and shop at the local farmers markets. Fun fact: my grandmother studied to be a dietitian at Carnegie Mellon in the 1930s.
I started working in restaurants in high school and became completely enamored with the hospitality world. After college, I enrolled in The French Culinary Institute (RIP) in New York to pursue two dreams: becoming an excellent cook and living in NYC. I eventually found myself working in restaurant PR—which was exciting and fun—but all the late nights and constant dining out didn’t leave me feeling my best.
I became obsessed with nutrition and fitness, and eventually went back to school to earn my Master’s in Nutrition. My goal was simple: to focus on food that’s both delicious and makes you feel good.
Today, I run a private nutrition practice and work with clients all over the world who, like me, want to enjoy what they eat and optimize their health.
You’ve built such a thoughtful and approachable philosophy around food—what’s one grounding piece of advice you always come back to amid all the conflicting health messages out there?
Nutrition has gotten a little tribal—there are the protein evangelists, the plant-based purists, and everyone in between. But optimal nutrition isn’t about subscribing to a single philosophy. It’s about figuring out what actually works for you—through the lens of real, evidence-based nutrition.
Just because something works for someone on the internet doesn’t mean it’s right for you. Your physiology, goals, preferences, values, schedule, and even who you share meals with all shape what “healthy” looks like in your real life. Context matters. And when we account for that, nutrition becomes less confusing—and a lot more empowering.
That idea of personalization is so important—and such a good reminder as we head into a new season. With summer here, we’ve been making more trips to the farmer’s market. What’s in season right now that we should be grabbing?
This is such a beautiful time to eat! I just started buying stone fruit at the market (exciting!!) but I’m also loving all the greens, like arugula, spinach, little gems, and herbs right now. [Editor’s note: All the greens = glowing skin!]
What are three pantry staples you always have on hand?
Olive oil, eggs, a whole grain (ideally seeded) bread, and something green… I know that’s four, but it’s a complete meal.
Tell us more about Btwn Meals—we love it. What kind of content can people expect, and what inspired you to start it?
I believe nutrition should be fun, approachable, and something you actually enjoy. You only get results by being consistent—and there’s no way to stay consistent with a way of eating or living that you don’t like.
There’s a lot of yelling on the internet when it comes to health. I started Btwn Meals as a lighthearted, non-dogmatic space where I could share science-backed nutrition tips, realistic wellness strategies, and lots (and lots) of delicious recipes. Whether you’re looking for a meal plan, a mindset shift, or just dinner inspiration, it’s all there.
This is Saie, so we have to ask: How does nutrition play into how you feel in your skin?
It’s everything. When you’re nourishing yourself well, it’s not just about what shows up on your skin—it’s about how you feel in it. I’m all about that glow from the inside out. Eating in a way that supports your energy, hormones, and mood makes you more grounded and confident, which translates beyond clear skin to how you carry yourself.
And there’s a lot of talk about the gut-skin connection. What’s your take on how what we eat affects our overall glow?
Our skin is our largest organ, and it gives us valuable clues about what’s going on inside the body. Gut imbalances often show up on the skin—think breakouts, redness, dullness, or chronic irritation. Eating a whole foods, anti-inflammatory diet supports a healthy gut microbiome, which in turn supports clearer, more resilient skin. When something’s off, skin symptoms are often one of the first things to appear—and a nutrient-dense, supportive diet should always be part of the plan.
What’s your current beauty ritual?
I’m turning 40 this year, so I am very focused on my skin. I alternate nights with Almond Clear’s Mandelic Acid Wash and Mandelic Acid Serum, and copper peptides that my esthetician Jennifer Gerace aka Beverly Hills Skin Muse gives me. I also do at home red light therapy from CurrentBody and microcurrent 3-5 times a week with a Ziip device. My makeup routine is minimal–which is one of the reasons I love Saie. I like to have some coverage and will wear Slip Tint, a little blush, a strong brow, and mascara (sometimes), but generally prefer a low maintenance look.
OK, several rapid fire questions:
Blush or bronzer? Bronzer
Current go-to breakfast? Nonfat Icelandic yogurt with berries, peanut butter, and chia seeds
Favorite feel-good food right now? Fresh herbs on everything
Beverage of choice? My singular daily iced coffee.
Lip balm or lip gloss? Gloss
Most underrated healthy snack? Edamame beans
Current kitchen obsession? I just got a new cast iron grill pan, and it’s life changing
Desert island beauty product? Linné Botanicals Protect sunscreen
Last thing you cooked for yourself? Last night I roasted sea bass and served it with a farro, broccoli rabe, and caper salad (and lots of lemon and olive oil).
On that note, you’ve created so many recipes we love—especially in your Sunday Meal Prep program. Can you tell us more about it?
One of the best things you can do for your health is cook more at home—and I’m on a mission to make that easier, more approachable, and more delicious.
My Sunday Meal Prep program delivers five dinner recipes and a shopping list straight to your inbox each week. The meals are mostly 30 minutes or less, designed to be both flavorful and functional—think blood sugar–friendly, high in protein, and packed with fiber.
I love incorporating a wide range of flavors and ingredients, not just to support dietary diversity (which is great for your gut) but also to keep things interesting and adaptable to different preferences and needs.
Below, Mia shares three of her favorite seasonal recipes—fresh, flavorful, and perfect for summer days.
SESAME GINGER CHICKEN SALAD
Serves: 2-3
This vibrant salad features seven different plants and chicken, all tossed in a creamy sesame-ginger dressing, topped with crunchy cashews and sesame seeds. Fresh, flavorful, and nourishing.
Ingredients:
For the salad:
2 cups shredded red cabbage
2 cups shredded green cabbage
2 large carrots, shredded
1 red bell pepper, thinly sliced
2 cups cooked, shredded chicken (rotisserie or slow-cooked)
2 green onions, sliced
½ cup fresh cilantro leaves
¼ cup dry roasted cashews, roughly chopped
2 tablespoons sesame seeds
For the sesame ginger dressing:
2 tablespoons tahini
1 tablespoon white miso paste
1 tablespoon toasted sesame oil
2 tablespoons rice vinegar
1 teaspoon finely grated fresh ginger (a small nub)
1 tablespoon olive oil
1 tablespoon soy sauce (or tamari for gluten-free)
1–2 tablespoons water, to thin as needed
Instructions:
Prep the vegetables: You can buy coleslaw mix, use a food processor with the shredding attachment or cut the old fashioned way.
Make the dressing: in a small bowl or jar, whisk together tahini, miso, sesame oil, rice vinegar, ginger, olive oil, soy sauce,and water until smooth and pourable. Taste and adjust seasoning as needed (you can also do this in a blender or food processor).
Assemble the salad: in a large mixing bowl, combine red and green cabbage, carrots, bell pepper, shredded chicken, green onions, and cilantro.
Toss it all together: pour the dressing over the salad and toss until everything is evenly coated.
Finish and serve: top with chopped cashews and sesame seeds. Serve immediately, or refrigerate and enjoy within 2–3 days.
SUNOMONO COLD NOODLES SALAD WITH SHRIMP
Serves: 2
This refreshing dish is packed with both protein and fiber from edamame noodles and shrimp, combined with crisp cucumbers and fresh herbs. Tossed in a balanced and refreshing dressing and topped with crunchy seeds, it’s a light, flavorful meal that’s perfect for warmer days.
Ingredients:
1/2 package of edamame spaghetti (from Explore Cuisine)
6-10 shrimp or prawns, peeled and deveined
4 Persian cucumbers
1/4 cup green onions, white and green parts, thinly sliced
1/4 cup cilantro, roughly chopped
1/4 + 1/3 cup rice wine vinegar
2 tablespoons tamari
1 tablespoon olive oil
1 teaspoon toasted sesame oil
1/2 teaspoon fresh ginger, grated using a zester
Furikake or sesame seeds
Instructions:
Cook the edamame noodles according to package directions. Drain and rinse with cold water to cool.
Slice the cucumbers lengthwise, scoop out the seeds, and slice about 1/4 inch thick. Add to a bowl and cover with rice wine vinegar (about 1/3 of a cup). This can be done for as short as 10 minutes, but the longer it sits, the more flavor it will have.
To make the dressing, add the remaining 1/4 cup of rice wine vinegar, tamari, olive oil, toasted sesame oil and fresh ginger. Shake to combine and set aside.
Bring a pot of salted water to boil. Lower the heat to a simmer, add the shrimp and cook for 3-4 minutes or until prink throughout. Shock in ice water to stop the cooking and cool.
When ready to serve, toss the noodles with the cucumbers, shrimp, green onions and cilantro, and pour the dressing on top. Garnish with a generous amount of furikake or sesame seeds.
HALIBUT PUTTANESCA
Serves: 2-4
This recipe pairs flaky white fish with a vibrant sauce of cherry tomatoes, Kalamata olives, and capers, bursting with bold, savory flavors. Perfect for hosting, it feels special and intentional yet easy enough for a weeknight.
Ingredients:
Extra virgin olive oil
1 ½ lb halibut filet (or whatever white fish you want to use)
Juice of ½ lemon
1 tablespoon butter (optional)
1 shallot, minced
1 clove garlic, diced
1 pint cherry tomatoes, halved
1 tsp dried or fresh thyme
¼ cup pitted Kalamata olives, halved
2 tablespoons capers
Green beans
Grain of choice
Instructions:
Heat 1-2 tablespoons of olive oil in a cast iron skillet over medium-high heat.
Salt the fish generously and place skin side down in the hot skillet. Place the butter on top (you could do a splash of olive oil instead) and squeeze the lemon juice over the fish, then put a lid on the skillet. Lower to medium and allow to cook for about 10-20 minutes (depends on the size of your filet). When a cake tester goes in without any resistance, it’s done.
While the fish is cooking, make the sauce. This can also be done in advance (especially if you have a smaller filet that will cook more quickly).
Heat 2 tablespoons of olive oil in a saucepan over medium heat, then add the shallots and garlic. Season with salt and saute for 3 minutes, then add the tomatoes and saute until they wrinkle and the juices spill out (about 7 minutes).
Next, add the thyme, olives, and capers to warm through.
When the fish is cooked, transfer to a serving platter and spoon the puttanesca mixture on top.
Serve family style with steamed green beans and your grain of choice.
Let us know which recipe you plan to try first in the comments!
Cheers,
Xoxo
Team Saie
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Lovely read!
Great article❤️