A Dietitian’s Bloody Mary

A Dietitian's Bloody Mary - New Kid On The Guac

Hello! Lauren Whitman here. Also known as bloodymaryaddict on Instagram because I. Am. A. BLOODY MARY ADDICT. I heard the first step in addiction is recognizing the problem… but that’s a topic for another time.

I’m a part-time addict, full-time registered dietitian nutritionist, and also friends with the lovely Marissa Thiry! Her and I both have a love for eating healthy, Bloody Marys, and football! Although we disagree on teams (DA BEARS) we agree that Bloody Marys are a game day essential. If you do them right, they can be equally delicious and good for you. So this Sunday, put on your team’s jersey, grab a glass, fill it with ice, and read the following to make a kickass, nutrient-filled Bloody Mary!

Game Day Lineup: 

2 oz vodka – In moderation, alcohol has great health benefits like improving cardiovascular health and reducing stress. Turn it up a notch and soak some raw, sliced jalapeños in your vodka overnight for an extra boost of vitamin C, vitamin A, and vitamin B6.

8 oz low-sodium V8 tomato juice – Not only are you getting in 2+ servings of vegetables (you’re welcome), you are getting 700 mg of potassium. Listen up!! Potassium is your best friend if you are hungover. This dream mineral maintains muscle and nerve function, keeps your bones strong, regulates your blood pressure, reduces anxiety, and helps keep you hydrated. The lightbulb should have just gone off as to why Bloody Marys are associated with curing hangovers!

1 Tbsp coconut amino acids – Yes. You read that right. It’s newer to the market but this sh*t is like a delicious flavor combo of soy sauce and Worcester sauce. The best part?! It is soy-free, significantly reduced in sodium, and vegetarian!

1 Tbsp horseradish – it’s full of antioxidants and healthy sh*t and necessary in a Bloody Mary.

Garlic powder – add as much or as little as you’d like! Bad for breath but great for taste and reducing blood pressure.

Pickle juice – we’ve cut back on sodium thus far but pickle juice is great and we all gotta live a little.

Fresh squeezed lemon & lime juice – vitamin C and deliciousness.


Let’s be real. A Bloody Mary is incomplete without some good garnishes. My heart hurts just thinking about all of the times I ordered a Bloody Mary and it came with one sad lemon wedge. My heart also hurts from all of the times I ordered a Bloody Mary because of all the good looking garnishes it came with but the bloody itself tasted horrible. I’ve lost sleep over it.

Anyways… here’s how to kill the garnish game:

Lemon & Lime wedge – really pushing for that vitamin C, folks.

Cheese cube – obviously. It has calcium and tastes amazing so throw it on a toothpick and don’t think twice.

Bacon – moderation, duh. If you want to make an RD happy buy uncured, hormone/BsT-free, humanely-raised bacon.

Celery, avocado, pickle, shrimp, hard-boiled egg, sliced bell pepper, carrot, cucumber, broccoli, cherry tomato, pickled green beans, fresh herbs, and whatever else your little heart desires! The only rule for Bloody Mary garnishes is that there are no rules for Bloody Mary garnishes. Last step: ENJOY!!

A Dietitian’s Bloody Mary 


  • 2 oz Vodka
  • 1 Tablespoon sliced jalapeños
  • 8 oz low-sodium V8 juice
  • 1 Tbsp coconut amino acids
  • 1 Tbsp horseradish
  • Garlic powder, to taste
  • Pickle juice, to taste
  • Lemon & Lime juice, to taste
  • Garnishes, as desired


  1.  In a glass, mix vodka, tomato juice, coconut amino acids, and horseradish.
  2.  Stir in garlic powder and pickle juice.  Squeeze in lemon and lime juice, as desired.
  3. Pour over 1/2 cup ice.
  4. Garnish that bad boy (the more the merrier, now is your time to shine!). Cheers, to ball games, besties, and bloodies!

***Note from the New Kid: In 2014, one of my New Year’s Resolutions was to perfect my Bloody Mary. In that endeavor, the following three rules tested tried and true for me: 

  1. Make it spicy
  2. Never skimp on the garnish
  3. Don’t hold back 

Shortly after I implemented these rules into my life, I became friends with bloodymaryaddict, and things really started falling into place for me. It has been my honor to work beside her in all walks of life, including in our nutrition practice, nights out in Wrigleyville, and cocktail/kitchen endeavors. Thanks for making this post possible, lady! You da real MVP. 

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