Celebrating friday eve (and my birthday eve!) with this carrot miso vegan mac + cheese and fresh tomato salad ✨ mac and cheese was one of my favourite comfort foods before going plant-based, but there’s so many good alternatives that i never miss it anymore 🙌🏼 i’m actually working on my own vegan mac + cheese recipe as per your requests, so stay tuned for that! 😍.
this delicious meal is courtesy of @sorryivegotplants, a plant-based, meal delivery service here in toronto! ⚡️ i never thought i’d benefit from meal deliveries since i love cooking, but i can’t deny how quick and easy their meals are when i’m in a pinch for time (like now 😅). check them out if you’re in to! 💛
4 days ago
Toasting to tuesday with this glorious veggie sandwich ✨ my mom asked me the other day if i ever just eat sandwiches for meals, and my answer was yes 😂 although i love cooking, sometimes nothing can beat the simplicity and taste of a good sammy 🙌🏼.
i usually just throw together anything i have in my fridge, but my non-negotiables are some good hummus + kalamata olives ⚡️ this one has hummus, grated carrot, red pepper, kale, red onion, kalamata olives + vegan mayo on @silverhillsbakery bread 💛
6 days ago
Question: which side stands out upon first glance? comment👇🏼
we notice the banana on the right! we love this fun and clever post from @mittendietitian .
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4 days ago
Second favorite color 🥀
1 hour ago
Question: which food stands out first? comment👇🏼
we love this post by @nicoleosinga_rd — we love the prunes !
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There’s something about chili on a cold day that just feels so right ✨ i’ve been making this chili for a few years but never thought to write down the recipe, but that changes today and i’m so glad 😍.
the aspect that takes this chili to the next level is this @yellowbirdsauce ⚡️they’re vegan + gluten-free and are thicker than most hot sauces, making them perfect for dishes like this chili 🙌🏼 i used the ghost pepper and serrano hot sauce for this recipe and it turned out amazing! ✨.
to make the chili 👇🏼:
saute 1 diced yellow onion + 3 cloves of garlic over medium heat. once translucent, add 1 peeled and diced sweet potato, 3 diced small carrot, 4 diced celery stalks, 1 cup of sliced mushrooms + 1 diced red bell pepper. saute for 5 minutes, then add 2 cans of diced tomatoes, 1 can of tomato paste, 1 can each of drained and rinsed chickpeas + blackbeans, 1 cup of frozen corn + 1 cup of frozen edamame. mix together, then add 2 tbsp chili powder, 1/2 tbsp cumin, 1/2 tsp smoked paprika, 1/2 tsp each of @yellowbirdsauce ghost pepper hot sauce + serrano pepper sauce. let simmer for at least 20 minutes, and enjoy! 💛
Thoughts while drinking hot chocolate:
1) d**n this is amazing
2) my hair matches the wall
3) i really dislike the word healthy. —>let me explain: the word healthy gets thrown around as a get out of jail free card surrounding food. food is just that, food. some foods are more nutritious than others. some are less nutritious. but similar to “bad” and “good”, “healthy” has this glow about it making anything that is “healthy” automatically “good”. why does something have to be “healthy” for it to be okay to eat it? let food be food. let a cookie be a cookie. don’t eat only cookies. don’t eat only vegetables. eat some of everything. the end.
Hey again. been another hot minute since i’ve posted anything and full disclosure it’s because i felt like i couldn’t provide anything to you that other people already aren’t doing. and also started telling myself “no one probably cares so if you’re going to post, better make it good”. to be completely honest, those thoughts are still there but after seeing @lauriechristineking story today about feeling imposter syndrome and some kind words from her, i’m going to post anyways!
i became a dietitian to help people. not for the money (or lack there of...lol) or to be instafamous (lol again). i’ve come to realize there are so many people in my life who lack basic nutrition knowledge and if i can help in any way possible to make their lives just the least bit easier, healthier, or less stressful - that’s why i’m posting. ——————————————————————————
so after that long rant, here’s my haul from @traderjoes today to accompany some pantry staples i always have on hand (ie. oats, rice, @canyonglutenfree bread, frozen fruit)
if you’ve made it through this long caption, first of all props to you. second, please tell me what kind of posts you want to see. what would be helpful to you? what stuff do you find yourself curious, confused, or stressed about?
I’m not going to mince words; some people just hate vegetables. three things to help make plant foods tastier when you hate vegetables:
1. go with what you know. if you’ve never had a roasted eggplant dinner, it will probably suck. if the best you’ve worked with is tomatoes and potatoes, then start there.
2. f*t is where it’s at. not only does it make things tasty, you need f*t to absorb many nutrients in plants.
3. find the essence of your dish. i went for carne asada. i know right away it’s a more acidic, fattier, savory dish. get familiar with flavor profiles and learn to build on what gives that dish it’s umph.
Reminiscing on this awesome make-your-own-pizza bar my momma set up the last time i visited home. she’s so sweet!
i love the freedom to create my own unique slice of heaven 🍕
what’s your favourite pizza topping? mine is olives or mushrooms 🍄 for sure!
Woke up this morning craving a nourishing buddha bowl, so that’s exactly what i made ✨ my favourite part of eating intuitively is knowing that i’m always eating exactly what’s right for me in that moment- whether it’s a delicious holiday cookie or a big bowl like this 🌿 they’re both equally as nourishing, just in different ways 🥰 ps you might notice my photo background is different!⚡️ i’m officially home for the holidays and couldn’t be more excited about it- let all the holiday festivities begin!❄️.
to make this bowl 👇🏼:
roast chickpeas + diced sweet potato tossed with garlic powder + smoked paprika at 450 deg f for 25 minutes, or until sweet potato can be pierced with a fork. meanwhile, blend together 2 tbsp of tahini, 2 tbsp maple syrup, 1 small cloves of garlic, 1/3 cup nutritional yeast, 1 tbsp soy sauce, 1/2 lemon, juiced + 1/3 cup of water until smooth. combine sweet potato, chickpeas, pumpkin seeds + any other veg of choice in a bowl, pour the sauce over + enjoy! 💛
Yesterday was filled with making christmas cookies and listening to christmas music! 🎄🎶.
my friend and i have a tradition every year to make 2-3 different christmas cookies and yesterday was a yummy success 😋.
pictured here are the molasses cookies 🍪:
3/4 c vegetable shortening
1 c sugar
1/4 c molasses
2 cups + 1 tbsp flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp salt
directions: preheat oven to 350 f. beat all ingredients together until smooth. roll into balls and then roll into sugar. bake for about 12 minutes or until they begin to crackle on top 🤗. makes about 3 dozen cookies.
eating one of these today makes my monday so much better 🙌🏻. what’s your favorite christmas cookie?!
Monday mood ✨🍪🎄
these gluten-free sugar cookies were super simple and delicious, but more importantly they were so much fun to decorate as i belted along to some mariah christmas classics 🎶
still in full-on cookie mode and i don’t see that changing any time soon. what is your favorite christmas cookie?
so many of my clients struggle to increase their vegetable intake. they say that they "don't like" vegetables. and as a result their diets are high in carbohydrates, protein and processed foods.
in my experience, the "don't like" actually means "i've only tried it a couple of times and it didn't taste nice."
here is my advice:
1. add flavour! spices, herbs, olive oil, tahini dressings, mustard, lemon juice, balsamic etc
2. try roasting your veggies (it completely changes the flavour)
3. combine vegetables with other foods for taste and texture e.g. nuts and seeds or cheese (hello feta and halloumi)
4. keep trying. it takes time for your tastebuds to adjust to new flavours, even as an adult you may need to try the food up to 10 times before you might say that you like it! .
i would rather my clients add a little more oil or dressing to make vegetables taste good and eat the good stuff than to not eat it at all.
how do you eat your favourite vegetables? #makeveggiessexy
I’m not gonna lie, the added holiday treats have replaced a lot of the fiber dense foods in my diet and things are feeling a little backed up 🙈 but, instead of cutting out foods and feeling deprived, like i have to miss out on all the holiday treats that come around once a year, i focus on adding high-fiber foods into my daily diet. the fiber helps keep things moving 💩 foods high in fiber include fruits, veggies, whole grains (oats, brown rice, buckwheat, barley, etc), potatoes with the skin on, seeds (pumpkin, ground flax, chia), nuts, beans and lentils.
i’ve been having oats with chia seeds, walnuts and frozen blueberries or banana for breakfast, potatoes or brown rice at lunch and dinner with kale, carrots, broccoli and/or brussels sprouts, and snacking on cucumbers, bell peppers, avocado, grapes and kiwi. 👍🏻 try adding at least one high-fiber food to each meal today and see how things start flowing tomorrow 😁 and don’t forget to drink more water if you’re eating more fiber! 👌🏻
If you aren’t going in on a bowl of snow day soup, what’s really going on?
swipe right to peep the roasted cauliflower soup and head to @hiaj.eats to check out the recipe ✨
📸 : @justseandoingthings
Day 10 in this advent calendar for endurance athletes: coffee
☕☕☕ coffee is one of the most popular drinks in the world. because it contains caffeine, a stimulant, we use it to wake up in the morning, to feel alert at work or to help us concentrate. finns actually drink the most in the world (with consumption being 12kg per capita per year), followed by other nordic countries, must be the cold and dark winters 😉 ☕☕☕ coffee is a source of antioxidants (being the number one source in usa). and contains some riboflavin, pantothenic acid, manganese and potassium. there has been a lot of back and forth on if coffee is healthy or not, but the current consesus seems to be that a moderate intake isn't unhealthy in any way and might even provide protection for some diseases like some forms of cancer, parkinson's and liver disease . ☕☕☕
for endurance athletes coffee can be a useful performance enhancer when taken before physical activity, but don't overdo it since that might lead to an upset stomach, anxiousness or restlessness. studies have found positive effects on endurance performance with around 200mg ingested around 60 min before exercise. coffee also has a positive effect on short-term repeated sprint efforts. ☕☕☕
since coffee doesn't contain any of the macronutrients it's really low in calories, 1-2kcal per dl. i usually drink coffee with some skim milk and i enjoy a good cappuccino once in a while. coffee can be a really calorie dense drink if you add cream and sugar to it, especially if you do it every time you have a cup. ☕☕☕
what do you think about coffee? do you drink it daily? ☕☕☕ #tridietitan#rdeats#coffeelover#dietitian#nutrition#sportsnutrition#triathlete#triathleteeats