5,661 posts

Instagram is something I really enjoy, but can’t really play around with it as much as I used to because my camera barely functions (swipe to the next picture to see what I’m working with 😅). But I’m glad I got at least one good photo of this meal because I’m super proud of my meal prep I did this past Sunday! This entire meal is just part of what I put together for the week. — I made two soups (minestrone and potato), pulled chicken BBQ, Greek yogurt chicken salad, sweet potato banana breakfast muffins, and some hard boiled eggs. I buy grains (like these yummy croissants) and some fruits and veggies (frozen and/or fresh) that I can quickly prepare to eat with the pre-prepped foods. — Meal prepping doesn’t have to mean eating the same thing all week long (unless you’re into that!). This method of meal prepping takes about the same amount of time but gives you more variety through out the week. Got any other ideas for easy meal prepping?
Don’t mind me, just about to demolish this beautiful blueberry-banana-sweet potato smoothie bowl post run this morning 😍 . Added @furtherfood collagen for a boost of skin and joint health! (Use NUTFREERD10 for 10% off) . . How are you starting your Tuesday? . . . #quickandhealthy #allfoodsfit #quickandeasyfood #rdeats #chitowneats #smoothiebowl #smoothierecipes #breakfastrecipes @nature_valley #nutfreerecipes #nutfreerd #healthybreakfastideas #healthylifestyle #iifym #everythinginmoderation #rd #rdn #dietitian #whatrdseat #nutritionist #healthcoach #healthcoachrecipes
“feel the thing you are afraid to feel” for me, that often is loneliness we come to the conclusion something is wrong with us when our search for a partner doesn’t turn out the way we want it to we feel embarrassed of what others think when in truth, I know every single season of loneliness I have is going to change me for the better I’m going to come out stronger I’m going to become more and more of the woman I want to be and I’m going to grow in ways I never thought I could changing from a habit of partner searching to soul searching is one of the most worthwhile things I know I’m ever going to do and while it may be frustrating to convince the ones around me of my intentions and where my heart is at I am keeping in mind the only person I ever have to please is myself 💕 #mondaymotivation
My night cap today is @oikosprotein Greek yogurt and @nature_valley granola 😍 I try to eat a serving of Greek yogurt every day for the probiotics and protein! Usually it’s in my smoothie in the morning but today I mixed it up a little. . What’s your favorite healthy nighttime snack? . . . #quickandhealthy #quickandeasyfood #allfoodsfit #rdeats #whatrdseat #yogurtparfait #yogurtandgranola #nightsnack #snackingtime #healthysnacks #guthealth #healthygutrecipes #healthysnackrecipes #nutfree #nutfreerd #rd #rdn #nutritionist #healthcoach #healthylifestyle #iifym #chicagofood #chitown
It’s a good rule of thumb to fill half your plate with veggies.... but what if you mostly eat mixed up meals like curry bowls, casseroles, and stews? . Throw in a lot of veggies into your recipe! Aim to add about 1 cup of veggies/serving. For example, if you know that a recipe you make will typically feed four people, add in 4 cups of veggies. . To eyeball it, 1 cup is about 1 fistful. . I made this gnocchi in a sheet pan (side note: go google @how_to_eat sheet pan gnocchi: it’s a total game changer!) . For veggies I used about: 👉🏻2 cups Brussels sprouts, halved 👉🏻1 red onion, sliced 👉🏻1 cup mushroom slices 👉🏻1 1/2 cups frozen corn 👉🏻2 cups cherry tomatoes . That’s what meals in my house look like a lot! I know I’m not alone because my friend @nita_sharda was recently talking about this on her account! . . . #halfyourplate #halfyourbowl #gnocchi #eatyourveggies #healthyfood #healthyfoodshare #vegetarian #wholefoodsimply #wholefoodsfaves #jerf #mediterraneandiet #guthealth #dietitiansofinstagram #winnipeg #winnipegeats #manitoba #whatrdseat #onmytable #whatiate #sheetpandinner #feedfeed #food52grams #huffposttaste #buzzfeastfood
Remember when I said I hate boring salads? Yep, still true! A game changer for me has been buying the pre-bagged mixes from places like @target or @traderjoes and just adding a protein! . In this case, I just used the Trader Joe’s southwest salad mix and topped it with sautéed shrimp. So easy and tasty! I don’t eat quite the whole bag in one sitting but I do eat more than one serving as listed if it’s going to be my entire meal rather than a side 🤷🏼‍♀️ . What’s your favorite way to make salads easy but still exciting? . . . #quickandhealthy #quickandeasyfood #allfoodsfit #rdeats #everythinginmodersation #saladrecipes #lunchideas #lunchrecipes #whatrdseat #rd #rdn #dietitian #nutritionist #healthcoach #healthandwellnesscoach #chicago #chitown #chitowneats
Clients are allllllways asking me for healthy snack options, so I thought I’d do a little round up of the good stuff I found at @target today! I went in knowing they carried some of these brands but was pleasantly surprised to find way more than I anticipated! Every time I go there, there’s another new brand that I’ve seen but not tried yet 👍🏻 here are some of my finds- semi organized into categories: . . . 🍫Bars and bites: - @rxbar : I love grabbing kid sized cuz they’re the perfect little bite sized middle of the day snack with 7g of protein - @epicbar : I was soooo excited to see epic make a sweet bar after loving their savory version. I’m very excited to try the lemon, I haven’t seen that flavor in any other bar! - @larabar : I’ve known about the bars for a long time but never tried these bites and they are. damn. good. 1 serving = four truffles and it’s the perfect little (8 ingredient) sweet snack - @perfectbar : newly obsessed with these and bummed I had a hard time finding dairy free. Enter chocolate walnut brownie, which I will be crumbling into my oatmeal ASAP🤤 . . . 🍏🥕Fruits, Veggies, and Dried Things: - @target does a GREAT job with their specialty brands. I love their freeze dried fruit- way less concentrated sugar and calories than plain dried fruit. - Archer farms single serving trail mix: because I lack self control with trail mix portions (also another target store brand!) - @baresnacks dehydrated apple chips are a great little sweet snack! - @ohsnappickles are a new find! Excited to try- ingredients were verrry simple 👌🏻 . . . 🤷🏻‍♀️ Other random products: - @rxbar nut butters- portion controlled + travels well = big win - @starkistcharlie SUCH a simple protein option for a snack or as a meal building block. Watch the flavors for long ingredient lists but you can’t go wrong with plain! - @kitehillfoods yogurt squeezes are a new find, and I’m excited to try as I’m embarking on #dairyfreelife for a little while.. - @healthade booch is a great snack when you’re looking to sip and I love this flavor 🍎 . . . Do you guys like product roundups like this? Let me know and I can do more!
Vitamin D supplement and babies ☀️ . Until baby eats enough solid food to get all the needed vitamin D (likely around 2yr old), offer a daily supplement of vitamin D. . Your baby needs 400IU/d, everyday, beginning at birth. . There are now vegetarian and vegan options, and all sorts of liquid and spray formats depending on your baby's preferences, age and diet. . . . #vitamind #sunshine #supplements #blwbaby #breastfeeding #formulafeeding #dailyfood #momofgirls #momsofboys #newparents #papaof2babies #nutrientdense #rdapproved #whatrdseat #feedthekids #lactationlink #fourthtrimester #newmama #babyprep #ibclc #creatingconfidentmoms #postnatalcare #momsandmamas #motherhoodunhinged
BBQ wings and “titanic tater tots”? Don’t mind if I do 😍 (Don’t worry I ate the carrots and celery and got my veggies too 😅) Happy Saturday! . . . #bbq #allfoodsfit #quickandeasyfood #rdeats #bbqwings #weekendeats #eatingouthealthy #whatrdseat #everythinginmoderation #ialsohadabeer #iifym #healthifestyle #rd #rdn #dietitian #nutritionist #healthcoach @jakemelnickscornertap @chicagofoodauthority @chicago_eats @chigalfoodie
This morning the theme of my shopping at @foodcoop was cute produce - the member who checked me out laughed because everything I purchased was based on beauty. Now I think all produce is beautiful- but these Thumbelina carrots are just too cute!
had some out of this world breakfast sandwiches this morning, followed by my sister making this incredible açaí bowl for lunch topped with kiwi, honey, and @kindsnacks granola safe to say I am having a saturday well spent 🤗 hope y’all are having a great weekend!
Snows on the ground and a bowl of oatmeal in hand means I’m ready for a productive Saturday! Meetings (#adulting ), prepping for my nutrition class on Tuesday and a solid 6 miles on the agenda today❄️ . . Oatmeal: quick oats+ @88acres pumpkin seed butter 💚+apple+cinnamon+vanilla . #sportsnutrition #runnersfuel #registereddietitian #whatrdseat #runnersofinstagram #runnersofinsta #nutrition #breakfastideas #coachkrismn
Who else is excited for winter produce😋? There are so many new fruits and veggies in season at my local farmers market 😍@culvercityfarmersmarket 👩🏻‍🌾! While pomegranate season is in full swing (you can read why I love pomegranates a few posts back💞), persimmon season is JUST starting🎉! . . Persimmons are delicious✨! They are sweeter than some other fruits and can replace bananas in smoothies🍌. They add a creamy texture and sweet flavor. They are very high in vitamin A, C, E and are especially high in beta-carotene🧡. This makes them an excellent source of antioxidants to protect your immune system during the winter months☃️! . . Persimmons are great in smoothies, salads🥗, with yogurt 🍶or just as a snack🍎. Some of my clients enjoy baking them in the oven and drizzling them with some almond butter for a healthy, cozy treat🙌🏼! Have you ever had a persimmon? Tune in for farmers market finds on my IGTV for weekly fun finds📺! . . BTW did you know that persimmons were first grown in Asia? One more reason to be excited for my upcoming trip😍! . . #winterproduce #culvercityfarmersmarket #tryingnewfood #asianfood #tropicalfruits #seasonalproduce #eatseasonally #localfoods #eatlocallygrown #farmersmarketfinds
I present to you .... a Cookie Butter Sweet Potato Smoothie! 😍 So good it’s ALMOST making me forget I woke up to snow this morning 😅 . Recipe will be up in my blog later today! (Link in bio) . . . #quickandhealthy #allfoodsfit #quickandeasyfood #quickandhealthybreakfast #smoothierecipes #smoothiebowl #sweetpotatobowl #whatrdseat #rdeats #healthcoach #dietitianeats #dietitianrecipes #healthcoachrecipes #rd #rdn #dietitian #nutritionist #chicagobreakfast #chitown #chitownfoodies
PSA: @traderjoes Cauliflower Pizza Crust was OH 👏🏼 SO 👏🏼 GOOD. But that’s not what this post is about... - Constantly throughout my day, people tell me about their health & wellness goals (comes with the job). A theme I’ve noticed, especially in women, is that goals can revolve around being the idea of being LESS. - “Cutting out carbs.” “Avoiding sweets.” “Eating less.” “Having a smaller figure.” - What if we turned our goals upside down and talked about being MORE?? I’ve found the MORE goals are more positive, and non-restrictive. I am way more motivate to be MORE than LESS. 💪🏽 - “Eating more fruits & veggies.” “Finding an enjoyable movement, and doing it.” “Scheduling intentional time for self-care.” - I challenge you to flip one of your LESS goals to a MORE goal. You were definitely made for MORE- each & every day is a new chance to do better than you did yesterday. ☀️ #selflove #allfoodfits #whatrdsdo #whatrdseat
No one said a healthy dinner had to be expensive, complicated or flavorless. I did cheat a little with pre-seasoned shrimp but they were on sale ($5 what what 🙌🏻🙌🏻🙌🏻) and 2 tbsp of butter and 1 clove of minced garlic would have accomplished the same with fresh shrimp. #dinnerfortwo #delicious #whatrdseat
Easy 15 minute dinner last night! Threw the salmon in the oven and while it was baking I made some smashed potatoes and stir fried some veggies in low-sodium soy sauce 🙌🏼 A healthy dinner doesn’t have to take hours to make! . Whats your favorite quick healthy dinner combo? . . . #quickandhealthy #allfoodsfit #quickandeasyfood #rdeats #healthydinnerideas #quickdinnerrecipes #salmondinner #salmonandveggies #nutritiousanddelicious #healthymealideas #whatrdseat #rd #rdn #nutritionist #healthcoach #healthylifestyles #chicagoeats #chitown #midwestisbest
When the temperature drops, your body starts to crave warmer, heartier, more comforting foods. I am head over heels with this Red Peas and Kale soup from @sweetandsorrel. Such a great way to get leafy greens into a meal, too.
By now you know I’m alllll about comfort food! This meal was no exception: Sunday meat sauce, using leftover bits of ground turkey 🦃 and beef 🥩 and spicy Italian turkey sausage. We simmered it for ~4 hours with: • a jar of marinara sauce 🍅 • carrots 🥕 • onion • celery • garlic, bay leaf 🌿 and red pepper flakes 🌶 • • Then served over @Traderjoes cauliflower gnocchi. Topped with Parmesan cheese 🧀 for flavor! • • This meal took about 15 minutes of hands on time and was so freakin’ flavorful! • • #food #fitfood #healthyfood #eathealthy #healthyeats #eatwell #eatrealfood #healthyanddelicious #paleo #whole30 #nutrition #dietitian #whatrdseat #healthycomfortfood #eats #bostonwellness #igersboston #healthylifestyle
my roommate knows me too well and sent this recipe to me last week and I absolutely had to make it for this week’s dinners 😳🙌 buffalo and ranch on one plate and this girl is in heaven this was buffalo chicken with ranch veggies! hope y’all are having a great week 🤗
All I’ve been wanting to do this fall is bake but I’ve come to find out that I’m the worst baker on the planet 🤷🏻‍♀️ I even fudged up making 7-layer bars, which are so easy to make... BUT persistence is key because I finally nailed them & they were delish ✨Recipe below!! These are a must-try 👌🏼👌🏼 . . . Vegan 7-Layer Bars 1. In a bowl, mix 1.5 cups graham cracker crumbs and .5 cup melted butter- I used @earthbalance. Transfer into a baking pan and push down firmly until compact. 2. Using a 14 oz can of condensed coconut milk, pour half over the crust and spread evenly. 3. Top with a heaping layer of chocolate chips (I used @enjoylifefoods mini’s) and crushed pretzels. You can also add different types of chips- white chocolate, pb, butterscotch, etc! 4. Pour half of the remaining coconut milk over the chocolate and pretzels. 5. Top with a layer of sweetened coconut flakes and finish off with another layer of coconut milk. 6. Bake on 350 F for about 30 minutes until top layer is golden. Move to fridge until bars set. PS- I have no idea if that counts as 7 layers but I’m going with it 😂
Today I finished my first week of pre-op Bariatric Surgery Counseling training 💃🏾 and my stomach was growling the WHOLE time! I jumped in my sweet friend’s car for a quick trip to Whole Foods and threw this together on the way because I didn’t think I’d make it through the 10 minute drive 😂 Snacks save lives.
@stephanie.dorfman and her family are all about the ice cream, especially from #Kilwins . It is always a mandatory stop when they are together. RDs eat all foods, especially ice cream, and especially if it’s peanut butter flavored in a homemade waffle cone :) #allfoodsfit #dietitian #healthyfood #whatrdseat
Some days, m&ms are a breakfast food 🤷🏼‍♀️. #everythinginmoderation #rdsarepeopletoo #whatrdseat
a book I’m reading right now challenged its readers to make a list highlighting 15 things to be grateful for I notice when I truly take time to focus on the things that matter the things that don’t have much less of a pull I was very unmotivated to go to the gym tonight but I am blessed beyond words to have a body that works I was thinking harshly on myself earlier for not having as many social plans as I think I should but I am learning to be so thankful for free time (which I never seem to schedule enough of 😅) I stress until the cows come home about finances but at the end of the day I am able to pay for the things I both want and need mindset makes such a big difference 💕 and today I am so grateful for the reminder of that
Taco Tuesday two ways 🌮🌮 Can you tell the difference between these tacos?! (Swipe for the answer 😉). . . . Yes, that’s right- canned lentils! The taco on the left is made with ground turkey for my husband (hey B) and the taco on the right is made with canned lentils for me! Lentils are a forgotten protein powerhouse, packed with fiber 💪🏼.... not to mention, they are a great source of iron, B6 and magnesium too✔️✔️ Clients often shy away from eating lentils because they are unfamiliar with how to prepare them. This canned variety is an easy (and super affordable) way to incorporate lentils— I thoroughly drain & rinse them and then prepared them the same way I prepared the turkey—garlic, bell peppers,onions and your favorite taco spice blend! A simple way to satisfy two taco lovers with different tastes 💃🏻 [also some quinoa with 🌈 veggies + lots of lime juice and cilantro] #tacotuesday #plantbased #plantbasedtacos
Peak 🤓 into what I pack for the day: Main: Usually a bowl packed with some form of veggies. Today it’s roasted Brussels, sweet po, & wild rice with Cava’s spicy hummus to top. Snacks: Yogurt w/ granola, 🍌, 🍎, lara bar (the almond butter chocolate is the best flavor ever), a bag of mixed nuts from the bulk section, and 2 bags of quick oats. Other: I usually keep an extra 🍎 /Lara bar for a coworker who tends to forget to pack snacks 😂 Packing well is essential for fueling your body/brain for the day and keeping you from buying random eats aka blowing that budget ✊🏾 I purposefully over pack/keep a few different options on deck just in case my day runs long or I get more hungry than usual 💃🏾
thank you @greenhealthycooking for the lunch inspiration this week 💃🏼 underneath the veggies and feta are quinoa and cannellini beans (swapped for chickpeas that do not agree with my stomach) paired with a delicious homemade dressing and we have a meal that will definitely be on repeat for me! yesterday I got these bowls ready as well as dinner and prepped fruit for this week’s snacks (apples and pomegranate seeds) while it does take some time, prepping meals ahead of time makes such a difference in my routine and wallet what are y’all making this week?! 😋
A very busy weekend with the fam means Sunday afternoon meal prep gets moved to Monday. I didn’t feel like soup this week sooo veggie bowls it is. I normally pick a base (grains or greens), 2-3 veggies to roast, some sort of fat/protein (usually an avo), & a spread or dressing to top it off. P.S. while chopping the Brussels I looked over at my sweet po’s and totally gasped thinking something was growing on them 😂😂 I momentarily forgot I already threw some cumin on them. Happy Monday!
There is that time of year when I go to the @foodcoop and shishito peppers are bursting off the shelves. . . You all know how much joy a good veggie haul gives me. These peppers are not only beautiful but also very simple to prepare. . . I heat my cast iron pan and drizzle a bit of oil, these days I’m enjoying walnut oil. Then I toss the peppers in and wait for them to blister. Since I follow a reduced sodium diet I usually use an acid in place of salt. Like apple cider vinegar or white balsamic vinegar. Just a drizzle . . I serve them as an appetizer. Or have them as a left over afternoon snack. #whatrdseat
Happy Monday! Moving a little slow this morning with a major case of the Mondays 😂 Lunch today is cauliflower gnocchi from @traderjoes with brussels and peppers! 🙌🏼 Such a good combo. To make the gnocchi I just sautéed it in a little olive oil and let it get a little crispy on the outside 💯 . . . #allfoodsfit #quickandeasyfood #rdeats #whatrdseat #whatsonmyplate #easylunchrecipes #healthylunchrecipes #cauliflowergnocchi #meatlessmonday #meatlessmeals #lowcarb #lowcarbrecipes #rd #rdn #nutrition #nutritionist #healthcoach #healtheating
As the season changes I’m noticing my skin changing as well. Luckily, I know that healthy skin comes from within! ✨ While there is no miracle food to solve skin issues overnight, your daily diet can positively impact your skin. Research shows an intake of nutrient-rich foods, high in anti-oxidants (like Vitamin E) and omega-3s, have a protective effect on skin 🙌🏼. Additionally, high intake of dairy, refined sugar and processed foods were associated with increased skin aging (🙅🏻‍♀️ no thanks). . . With all that being said— tonight, I was inspired to create a dinner that highlighted foods for healthy skin — Baked Atlantic salmon with onions sautéed in Soyaki sauce (thanks @traderjoes ), roasted vitamin-rich vegetable medley of bell peppers, squash, orange cauliflower & carrots and a warm whole grain salad with baby kale + homemade dairy-free pesto. 🧡💛🧡 All the food on this plate were chosen for a reason so... my skin better be glowing tomorrow 🧖‍♀️ #salmonsunday #healthyskin #mindfullyfueled
My name’s Shawn and I love beets. I love them roasted I love them in an arugula salad with goat cheese. I love them in a nicely crafted juice with apples, lemon and ginger. And now I like them in a latte. • As I was sipping this latte, it got me thinking about food freedom. Food freedom for me is being able to eat what I want without shame or guilt AND being able to eat without feeling shame from others. I think as dietitians and being in the wellness community (and just everyone in general), our words MATTER and it’s not our place to judge why someone makes a food choice, but rather explore the intention. • For me, this latte is about experiencing a culinary innovation using an unexpected ingredient I freaking love (can you tell, I adore beets). Also, who would have thunk a beet rose latte would have led to all these thoughts? 😂😂😂 • Would love to hear your thoughts on food freedom. What does that mean to you? . . . . . #dietitianeats #foodgram #RD #dietitian #dietitianapproved #RDeats #fresheats #eatrealfood #wholefoods #whatRDseat #feedfeed #nutrition #healthyeats #healthyappetite #instafood #food52 #balancedeating #ieatwhatiwant #allfoodsfit #whatsonmyplate #foodisfuel
Love #baking on a Sunday...! Made some #chocolate chip #pumpkin muffins to have as a snack this week.
They taste more like the middle bite of French toast than pancakes, but I'm ok with that.⠀⠀ ⠀⠀ Plus they're super easy:⠀ Grain-free pancakes:⠀⠀ 1 banana, smashed⠀⠀ 2 eggs⠀⠀ Heaping spoonful almond butter⠀⠀ Pinch of baking powder⠀⠀ Cinnamon⠀⠀ @enjoylifefoods choc chips⠀⠀ ⠀⠀ Cook a few minutes on either side and serve hot!⠀⠀ ⠀⠀ Are you a sweet or savory breakfast person? ☕️⠀ ⠀
Happy Sunday and daylight savings! Repurposing some cheesy garlic sourdough bread from last night’s dinner with a fried egg this morning! 🙌🏼😍 . . . #allfoodsfit #quickandeasyfood #carbscarbscarbs #rdeats #whatrdseat #friedegg #breakfastrecipes #leftoversforbreakfast #reducefoodwaste #everythinginmoderation #weekendbreakfast #weekendbrunch #chitown #chicagoeats #chitownbreakfast #rd #rdn #nutritionist #healthyeats #healthcoach
Mushroom, egg and toast 🍄🍳🍞 Mix up from my usual avocado or salmon on toast this morning- Pan fried mushrooms with garlic and pepper, poached eggs (@jamieoliver clingflim trick as always!), toasted wholemeal bread and Yorkshire tea ☕️
favorite meal in blacksburg: the cellar’s chicken kabobs 😍 paired with potatoes, asparagus, garlic bread and tzatziki so good to be back in this little piece of home again go hokies and happy weekend, y’all 🤗
One of my go-to snacks for before a workout or when I’m just on the run - chocolate chip @clifbar with a heavy layer of @sunbutter on top! 🙌🏼 . . Tastes like dessert and keeps me full for a couple hours! What’s your favorite snack on the go? . . . #allfoodsfit #quickandeasyfood #quickandeasysnack #rdeats #whatrdseat #rd #rdn #dietitian #nutrition #nutritionist #clifbar #carbscarbscarbs #healthysnack #healthyeats #chitownfoodies #chicagoeats #everythinginmoderation
Food find Friday • Persimmons! Guys. Persimmons are back in season and I am over the moon! Easily one of my favorite fruits. It looks like a squat tomato 🍅 but tastes (less) sweet than an apple 🍎 I’ve been loving persimmons chopped up on top of a hot bowl of cozy oatmeal 🥰 • Have you seen persimmons at your grocery store/farmers market? How have you been enjoying them? . . . . . #dietitianeats #foodgram #RD #dietitian #dietitianapproved #RDeats #fresheats #eatrealfood #wholefoods #whatRDseat #feedfeed #nutrition #healthyeats #healthyappetite #instafood #food52 #balancedeating #ieatwhatiwant #allfoodsfit #whatsonmyplate #foodisfuel
KISS (keep it simple silly) applies in the kitchen, too! Have a great weekend! #cookingisalifeskill #eatmoreveggies #whatrdseat #rdmom #nomnom
Birthday Bali Eats 🙌🏼💁🏻‍♀️🙏🏼 . Morning Breakfast Al Fresco, courtesy of @sapodillaubud . . Lunch at @lazycatscafe after a morning “hike,” massage, & visit to the @blancomuseum -> vegan tacos made of marinated jackfruit on jicama tortillas + iced matcha . . Afternoon ginger tea + corn fritter/ sweet Balinese rice cake, again courtesy of @sapodillaubud . Dinner at @bebekbengil1 and enjoyed their traditional crispy duck with sambal trio & Balinese vegetables (which I was totally enjoying before a lizard pooped on me, literally rained poop 🤦🏻‍♀️) . . Birthday treat myself in the form of Black Forest Cake from @caramel_ubud and (not pictured) Organic Sea Salt Dark Chocolate from @sorgachocolate 🙏🏼 . . And the icing on the cake (pun intended 🤣) a surprise birthday cake from the amazing staff at @sapodillaubud . . So grateful to have spend my birthday celebrations and filled my tummy in Bali 🙏🏼 . . #birthday #birthdayeats #balieats #dietitianapproved #whatRDseat #balifood #ubud
Thanking @deliciouslyella for a simple yet splendid supper • And double carbs because carbs are life (and to replenish my muscle glycogen stores too) • Lentils for protein, packed with veggies and bursting with flavour. Served with a dollop of mango 🥭 chutney. . . . #eatwell #nutritiousanddelicious #plantbased #vegan #eattherainbow #justeatrealfood #nutrition #whatrdseat #whatrdsdo #dietitiansofinstagram #dietitianapproved #dietitianeats #tasteofindia #curry #dahl #spice #nourish #refuel #carbs #carbsarelife
Halloween inspired dinner tonight 🧟‍♀️ Black Bean pasta with pumpkin-butternut squash tomato sauce + Brussel sprouts 🖤🧡💚 I’ve never tried either of these @traderjoes products before so here’s my review. . . . The black bean pasta has significantly more fiber & protein than traditional pasta, but the texture was a little off 🤨. The sauce was delicious 💯!! #worthatry #healthyhalloween #plantbasedpasta #highfiber
Happy Halloween!! 🎃 👻 Pictured: My favorite themed snacks. 💁🏼‍♀️ #whatrdseat #registereddietitian #nutrition #reeses #rxbar
Pumpkin Spice & everything nice! 🎃 I love energy bites, but often struggle since most of the recipes I find are 🥜 nut-butter based, making them high in fat. My solution: replace some of that nut butter with pumpkin purée! These will be lower in fat than the traditional energy bite, making it a better pre-workout snack. Try this recipe: 1/2 c Pumpkin purée 1 1/4 c Rolled Oats 1/4 c Cranberries 1/3 c Maple syrup or honey 1/4 c Almond Butter 1 tsp Pumpkin Spice (I tend add extra 😋) 1 tsp Vanilla 1/4 c Ground Flax Optional: 1/4 c Chocolate Chips (I never leave them out 😍) Mix all the ingredients together & roll into Tbsp-sized balls. Makes about 20. Simple as that! #allfoodfits #whatrdseat
My #meatfreemonday ... just a day later in the week • A mostly plant based 🌱 plate 🍽 inspired by a @thefoodmedic recipe for carrot 🥕coriander & chickpea burgers with sweet potato 🍠 rosemary fries, salsa pimped with parsley and harissa mayo - even my carnivorous husband approved! • I recently purchased several cookbooks by Hazel, as well as @pixienutrition @rhitrition and @deliciouslyella • Whilst this has definitely broadened my culinary 👩🏼‍🍳 repertoire and been an enjoyable read, it has also made me seriously consider writing my own book 📖! . . . #eatwellwithemily #emilyjanerd #emilyjanenutrition #justeatrealfood #deliciousandnutritious #whatrdsdo #whatrdseat #dietitiansofinstagram #dietitianspproved #whatdietitianseat #instaeat #nutrition #eattherainbow #plantbased #evoo #applecidervinegar #homecooking
Pumpkin Chocolate Chip Cookies from ICU dietitian @beckyb148 …because she “loves to bake and loves all things pumpkin!” (Recipe from @sallysbakeblog ) #fallrecipes #mindfuleating #allfoodsfit #nutrition #healthyfood #whatrdseat #registereddietitian
Can’t believe tomorrow is Halloween!🎃🕷👻 My toddler helped me bake some banana oat muffins this morning and they turned out really well! Recipe below! -3 ripe bananas, mashed -1.5 cups oat flour (I just blended up oats in my @vitamix ) -1/4 cup sugar -1/3 cup natural peanut butter -1 egg -1 teaspoon baking powder -1 teaspoon baking soda -1/2 teaspoon salt -1/2 teaspoon cinnamon -1/4 cup chocolate chips (optional) Bake at 350 for about 20 minutes! #almosthalloween #muffins #baking #homemade #banana #chocolate #peanutbutter #healthyeating #rd #healthylifestyle #yum #instayum #foodie #feedfeed #rdeats #rdchat #eeeeeats #dietitian #whatrdseat #nutrition #intuitiveeating #sweets
Starting today off with a post-run chocolate banana coconut smoothie bowl! This basically tasted like melted ice cream and I’m not mad about it 😂 . Loaded it up with @sunbutter for healthy fats, @furtherfood collagen for protein and joint health, and @naturespathorganic granola for extra carbs! Perfect post-run refuel 🏃🏼‍♀️ . . . Don’t forget to use NUTFREERD10 for 10% off if you’re interested in trying @furtherfood ! . #allfoodsfit #quickandeasyfood #rdeats #quickandeasybreakfast #smoothierecipes #proteinshake #proteinsmoothie #smoothiebowl #rd #rdn #whatrdseat #healthcoach #healthybreakfast #runnereats #postrun
Thanks @mealswithmaggie for this delicious chocolate chip oat muffin recipe! I added @bobsredmill vanilla protein powder with chia for an extra boost of protein and healthy fats. Whipped up a batch for a whole wheat addition to my morning scrambled eggs! . . #registereddietitian #sportsnutrition #healthybreakfastideas #realnutrition #whatrdseat #muffins #foodisfuel
One of my favorite parts of #fnce every year is the expo! A chance to talk and meet with companies about their products – both already on or about the hit the market. Of course, being able to sample and bring home samples doesn’t hurt either. 🤷🏼‍♀️ #ontheblog today is a new post with 5 of my new favorite products I tried last week. 💕 Click the link in my bio for more. ⬆️ Comment below ⬇️ what type of new products you are loving at the grocery store OR what you wish you could find.
@lilloquacious made the best enchiladas I have ever had in my life.
Tatsoi with red onion and sesame tofu. Served with forbidden rice (not pictured). And there you have it my friends a quick, nutritious, #vegetarian weeknight meal (perfect for #meatlessmonday !).
Apricot & Almond flapjacks bakes for a kids Halloween 🎃 party tomorrow • Recipe 👩🏼‍🍳 is up on the blog along with musings on ‘what is healthy’ • LINK in bio ⬆️ • . . . #homemade #baking #amateurbaker #deliciousandnutritious #instaeat #dietitiansofinstagram #dietitianapproved #whatrdsdo #whatrdseat #nondietapproach #nutritious #nutrientdense #nutrientrich #fibre #fodmaps #prebiotics #loveyourgut #emilyjanerd #emilyjanenutrition @bda_dietitians
"You had me at [ cinnamon apple] Jell-O " 🍎🍂🍁. Closing out October's "Knead to Know" w/ a gluten free, low-cal sweet snack that's guilt free! Did you notice a change in the intensity of your cravings after following the 4 week plan this month? I know I did 😜. If not-try doing each step for two weeks instead of just one 🙌🏽. Lastly, be sure to comment below if you guys want the recipe for the Apple Cinnamon Jell-O! Ttys! 🤸🏾‍♀️💁🏽‍♀️ #oneinamelon 🍉 #glutenfree #halloween #trickortreat
instagram: warm, chocolatey pumpkin banana bread 😍 reality: realized after slicing that parts were still undercooked so had to put back in the oven 😅 it’s a little crisp but the taste is amazing and goes perfect with some nut butter on top! life (like my baking) is a mess, but I wouldn’t have it any other way happy monday, friends 🤗
Favorite #FNCE find: portion sized almond tins.I have used these little guys more than I can count for a quick, filling snack to add to my lunch bag. One serving is packed with 6g of protein, about 13% of your daily recommended fiber and serves as a excellent source of Vitamin E! . . What's so great about Vitamin E? Emerging research has shown to have strong protective properties against damage to cells from exercise in older adults. . . #notanad #justlovealmonds #sportsnutrition #registereddietitians #whatrdseat #runnersfuel
Real RD fall recipe 🍂🍁🍽 3-4 halved acorn squash roasted at 425 for 50-60 minutes In a pan sauté 2lb turkey sausage,chopped (any kind) with 1 bag of spinach. Divide between halves and let bake an additional 5-10 minutes with goat cheese or feta on top ( or dairy free cheese 🧀as shown on the left 💁🏻‍♀️) Serve to hungry friends or keep for the week because #mealprep #mindfuleating #fallrecipes #allfoodsfit #nutrition #healthyfood #registereddietitian #whatrdseat #whatregistereddietitianseat
MEAL PREP // did you know that doing meal prep can help you achieve a nutritionally balanced diet? 😱 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Doing some meal prep will also save you ⏰ and💰 because it means that you won’t have to stress about it and make poor choices last minute 🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Life has been pretty crazy lately. Moving out of home has been a huge adjustment. I haven’t had the time to plan or post much content 😩⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But I always make sure do a bit of meal prep on the weekends coz food = priorities for me 😏🙌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I roasted some veggies over the weekend + made stir-fries X2 + dahl 😊 cooking has been very basic lately as I’m trying to take juggle with the changes + push with my PhD + learning to manage a household 🏠 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In other news, I’m off to Melbourne tomorrow for an exciting training, can’t wait to tell you all about it once I’m back 😁 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Did you guys meal prep this week? 🙃👇🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #mealprep #mealprepsunday #shenanigansofadietitian
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