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Grilled Fish Tacos with Charred Red Cabbage

  Grilled Fish Tacos with Charred Red Cabbage. Warmed corn tortillas topped with smashed avocado, grilled seasoned cod, charred red cabbage, crumbled queso fresco and grilled scallions. Serve with lots...

White Cheddar Lobster Mac and Cheese

  White Cheddar Lobster Mac and Cheese. Tender, sweet chunks of lobster tossed with a creamy sharp cheddar and nutty Gruyere sauce and pasta shells and topped with more cheese...

Sheet Pan Panko Crusted Cod with Summer Corn, Tomatoes and Basil

Sheet Pan Panko Crusted Cod with Summer Corn, Tomatoes and Basil. Tender cod breaded with Italian seasoned panko crumbs and baked with fresh summer corn, tomatoes and extra virgin olive...

Sweet and Sour Scallop Kabobs

  Sweet and Sour Scallop Kabobs.    Succulent sea scallops, crisp broccoli florets and sweet pineapple chunks brushed in a quick soy ginger marinade, grilled to perfection and served with a...

Grilled Salmon Taco Salad

  Grilled Salmon Taco Salad. Chili-rubbed flaked salmon sits atop crunchy romaine, grape tomatoes, corn, black beans, avocado, sliced scallions, cilantro and crushed tortilla chips. All drizzled with your favorite...

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About Me

About me

REGISTERED DIETITIAN AND FOOD BLOGGER
Hi, I'm Jenny Shea Rawn. Welcome to My Cape Cod Kitchen​! Here you'll find nourishing New England inspired dishes, coastal cuisine (lots of seafood!) and occasional sweet treats. I'm a Registered Dietitian and ​mom of two little ones, so rest assured ​most of the recipes here will be healthy, simple and flavorful. I hope you find a little bit of inspiration here to bring into your own kitchen.



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  • 🚪I locked myself in my office (not for work) twice this week to hide from Lucca. 🙄To breathe. For just for a few minutes. Until I could compose myself enough to 𝗰𝗮𝗹𝗺𝗹𝘆(𝗶𝘀𝗵) handle the poor tired kid's meltdowns.🚪 . . 📚It was his first week of preschool. School is 5x week half days and it's been a tough adjustment. He's tired. He's emotionally exhausted (4 of the 5 times I dropped him off he was kicking and screaming). But then, when I picked him up from school, he was happy as a clam. ❤Until the afternoon and early evening, which became meltdown city. Poor kid. My sanity has been tested this week big time. Hoping next week is better for him and us. I know it will be.📚 . . 🍫While I was locked in my office, I was wishing I had brought my secret stash of frozen brownies with me. And wine. Next time for sure.😜🍷 . . 🥂To all you moms and dads dealing with the ups and downs of the new school year, here's to you. Have a great weekend.🥂 . . ➡➡➡𝗥𝗘𝗖𝗜𝗣𝗘 for these oooeeey goooey 𝘪𝘯𝘤𝘳𝘦𝘥𝘪𝘣𝘭𝘦 𝗗𝗢𝗨𝗕𝗟𝗘 𝗗𝗔𝗥𝗞 𝗖𝗛𝗢𝗖𝗢𝗟𝗔𝗧𝗘 𝗕𝗥𝗢𝗪𝗡𝗜𝗘𝗦 and 📸 for @planetoat (#client). Find it on planetoat.com. . . . . . #mycapecodkitchen#dessert #capecodfoodies #falmouth #capecod #eeeeeats #feedfeed @thefeedfeed #huffposttaste #beautifulcuisines #foodandwine #eatingfortheinsta #thekitchn #yahoofood #buzzfeedfood #foodphotography #foodgawker #todayfood #onmytable #chocolate #foodwinewomen #inmykitchen #tastemade #beautifulfood #foodtography #hautecuisines #foodtographyschool #realsimple #bareaders #buzzfeedtasty
  • ✨smell the sea, and feel the sky, let your soul and spirits fly. -van morrison✨ . . ✨it’s been a lonnnnng week over here. lucca’s first week of pre-k has been emotionally hard on him and challenging for all of us. so ready for some time by the sea this weekend. preferably some quiet time ... but you know how that goes ... #momlife🤷‍♀️.✨ . . ✨happy friday, friends. ❤️hope it’s a good one.✨ . . . . . #bythesea #capecod #falmouth #coastaliving #oceanlife #ocean #oceandreaming #wickedcapecod #capecodimages #capecodinstagram #capecodinsta #beachlife #saltlife #momlife #toddlerlife #beautifuldestinations #beautifulplaces #visitcapecod #lifeoncapecod #beauty #newenglandliving #newenglandlife #newengland #newengland_igers #newenglandphotography #outside
  • 🌱🍂What is your favorite in-between-seasons dish? One that is fresh and warming all in one? 🌱🍂 . . 🥗Bringing you another one of those in-between seasons dishes: 𝗚𝗿𝗲𝗲𝗸 𝗦𝗮𝗹𝗮𝗱 𝗦𝘁𝘂𝗳𝗳𝗲𝗱 𝗦𝘄𝗲𝗲𝘁 𝗣𝗼𝘁𝗮𝘁𝗼𝗲𝘀. Perfect for these late summer/early fall nights when it's cool enough to turn on the oven, but not cold enough to ditch your favorite summer salads.🥗 . . 🥗Sweet potatoes are baked until tender, then stuffed with crisp romaine lettuce, cool cucumber, garden tomatoes, briny olives, tangy red onion, salty feta cheese and @drewsorganics (#client) Greek olive dressing. All topped with crunchy crushed pita chips...aka the best part. These potatoes make a great side for grilled or baked fish or chicken. Or add some white beans for a vegetarian meal.🥗 . . 🥗Do you ever make stuffed sweet potatoes? What kind?🥗 . . ➡➡➡Grab this 𝙍𝙀𝘾𝙄𝙋𝙀 on the blog, search "stuffed sweet potatoes."🥗 . . . . . #mycapecodkitchen #capecodfoodies #eeeeeats #feedfeed @thefeedfeed #f52grams #huffposttaste #beautifulcuisines #foodandwine #thekitchn #yahoofood #buzzfeedfood #foodphotography #foodgawker #todayfood #onmytable #foodwinewomen #inmykitchen #tastemade #beautifulfood #foodtography #salad #sweetpotatoes #hautecuisines #foodstyling #foodtographyschool #realsimple #bareaders #buzzfeedtasty #marthafood
  • 🍅Feta cheese has been a staple in our house for years and years, but it wasn't until this year that I tried baking it ... and wowsas was I blown away! Have you ever baked feta before?🍅 . . 🍅This 𝗥𝗼𝘀𝗲𝗺𝗮𝗿𝘆 𝗕𝗮𝗹𝘀𝗮𝗺𝗶𝗰 𝗕𝗮𝗸𝗲𝗱 𝗙𝗲𝘁𝗮 is a great appetizer for serving this time of year when the evenings are chilly, but you still have tomatoes growing in your garden, or can grab local tomatoes at your farmer's market.🍅 . . 🍅To make this easy app, you bake a block of sheep’s milk feta (the kind you buy in brine) with balsamic dressing (I used @drewsorganics rosemary balsamic #client), tomatoes, olives and grated parm for 20 minutes. Then top with red onion, parsley and a squeeze of 🍋. The feta softens as it bakes, so it becomes perfectly spreadable on toasted baguette slices, or your favorte crackers. Creamy, salty, briny and so delicious!🍅 . . . . . #mycapecodkitchen #capecodfoodies #eeeeeats #feedfeed @thefeedfeed #appetizer #cheeselover #beautifulcuisines #foodandwine #eatingfortheinsta #thekitchn #yahoofood #buzzfeedfood #foodphotography #foodgawker #todayfood #onmytable #foodwinewomen #inmykitchen #tastemade #beautifulfood #foodtography #cheese #cheeseplate #hautecuisines #foodstyling #foodtographyschool #realsimple #bareaders #buzzfeedtasty
  • ✨for all the things my hands have held the best by far is you.✨ . . 💖this sweet girl has become the BEST hug giver. big bear hugs and squeezes that melt my heart. 🥰trying to soak them all in, wishing they would last forever. you’re so loved, little one.💖 . . . . . #littleone #littlegirl #babygirl #motherdaughter #sweetness #beauty #staylittle #staylittleforever #preciousmoments #preciousone #precious #myheart #mylove #love #sweetheart #daughter #daughterlove #capecod #visitcapecod #capecodlife #lifeoncapecod #capeandislands #beautifuldestinations #beautifulplaces #beachlife #bythesea #coastalliving #wickedcapecod #hugsandkisses
  • 📚Lucca had his first day of pre-K today. He was *very* nervous, especially (about not having his “buddies” with him (special lamby and tiger) and not knowing the names of the other kids.👦📚 . . 👩I was also very nervous because I thought he was going to be a wreck at drop-off. 😭He wasn’t happy to be there, but he saw his teacher, she picked him up and he held onto her as tight as he could. Then I left. And other than a somewhat terrified look, he seemed ok 🙏. When I picked him up, he said “school was a little fun.” That’s a good first day in my books!🍎Let’s see how tomorrow goes.🤞 . . 🍌After school, we put Lex down for her 😴, watered the dwindling garden and had our usual afternoon #smoothie date (best part of the day❤️). Our favorite smoothie: @planetoat oat milk (#client), vanilla yogurt, @wildblueberries, frozen bananas and chia seeds. Ohhhh and a few tablespoons of #peanutbutter blended in.🍌 . . 📸and recipe for @planetoat. Grab the full recipe at planetoat.com. . . . . . #falmouth #capecod #wildblueberries #preschool #momlife #firstdayofschool #backtoschool #mycapecodkitchen #capecodfoodies #rdsofinstagram #dietitiansofinstagram #beautifulcuisines #eeeeeats #todayfood #huffposttaste #foodtographyschool #foodphotography #feedfeed @thefeedfeed #healthyeats #thenewhealthy #freshfood #foodporn #foodgawker #foodandwinewomen #foodandwine #onmytable #coastalcuisine
  • 🍅{new} our favorite way to eat those late-summer tomatoes is finally up on the blog. If you have pints + pints of 🍅, make this, it’s that one summer dish that I ✨dream✨about: GARLICKY ROASTED TOMATOES with BLACK LENTILS & BURRATA. Simple, packed with plant-protein, fiber and healthy fats and over-the-top delicious.🍅 . . ➡️➡️➡️Linked the recipe in profile. . . 🍅Happy Friday!!🍅 . . . . . #falmouth #capecod #vegetarian @belgioiosocheese #tomatoes #burrata #lentils #howisummer #mycapecodkitchen #capecodfoodies #plantbased #f52grams #rdsofinstagram #dietitiansofinstagram #beautifulcuisines #eeeeeats #todayfood #huffposttaste #foodtographyschool #foodphotography #feedfeed @thefeedfeed #healthyeats #thenewhealthy #freshfood #foodporn #foodgawker #foodandwinewomen #foodandwine #plantpowered #coastalcuisine
  • 🍉Never seen this kiddo so excited about anything in the garden as he was about “his” watermelon.🍉 . . 🍉He planted all the watermelon seeds back in May and watched this watermelon grow every day until it was HUGE. Weighed almost as much as he does! We thought it was ready ... sounded hollow when we knocked it, had a yellow underbelly, heavy for its size. And we wanted to pick it before any critters got to it. But ... swipe ... it was far from ready. 😫HUGE bummer for this kiddo. All part of the gardening experience ... but, try to explain that to a 4 year old who wants to eat HIS watermelon.🍉 . . 🍉There are a bunch more 🍉babies on the vines, so hoping 🤞we get at least a couple that are edible.🍉 . . 🍉Have you ever tried to grow watermelon? Did you have any luck?🍉 . . . . . #watermelon #garden #gardening #veggiegarden #summereats #feedinglittles #littleones #letthembelittle #growyourown#locallygrown #rdsofinstagram #dietitiansofinstagram #letthembelittleforever #preciousmoments #littles #littleman #myheart #capecod #falmouth #capecodlife #coastalcuisine #coastalliving #healthyeats #healthylifestyle #familytime #familyfun #gardeningtips #gardeninspiration


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