Richelle Tabelon, RD

Richelle Tabelon, RD Registered Dietitian & Nutrition Consultant Richelle is contagiously positive, and passionate about nutrition and healthy living! She is known for her comprehensive approach that encompasses physical, mental and spiritual well-being.

You can count on her for sound professional expertise and practical ideas to make good nutrition easier. You can also count on her to find a way to balance in your favourite fun foods (hers is traditional Ukrainian foods like perogies). Richelle started her nutrition career more than fifteen years ago at the Vancouver Island Health Authority Calgary Registered Dietitian, Richelle Tabelonwhen she w

You can count on her for sound professional expertise and practical ideas to make good nutrition easier. You can also count on her to find a way to balance in your favourite fun foods (hers is traditional Ukrainian foods like perogies). Richelle started her nutrition career more than fifteen years ago at the Vancouver Island Health Authority Calgary Registered Dietitian, Richelle Tabelonwhen she w

Operating as usual

🍃Enjoying every last day of my garden and still harvesting a tasty salad!This salad has beets, yellow pear tomatoes, nas...
09/27/2021

🍃Enjoying every last day of my garden and still harvesting a tasty salad!
This salad has beets, yellow pear tomatoes, nasturtium flowers and leaves. Sadly my lettuce is done so I had to buy some spinach. Sprinkled with pecans and balsamic dressing.
We have had some beautiful fall weather here this year and gratefully no actual frost yet (only warnings)!
I hope you are enjoying this fall!
#edibleflowers #gardentotable

🍃Enjoying every last day of my garden and still harvesting a tasty salad!
This salad has beets, yellow pear tomatoes, nasturtium flowers and leaves. Sadly my lettuce is done so I had to buy some spinach. Sprinkled with pecans and balsamic dressing.
We have had some beautiful fall weather here this year and gratefully no actual frost yet (only warnings)!
I hope you are enjoying this fall!
#edibleflowers #gardentotable

🍅Have an abundance of garden tomatoes???I just harvested most of my plants with the recent risk of frost and now it’s ti...
09/20/2021

🍅Have an abundance of garden tomatoes???
I just harvested most of my plants with the recent risk of frost and now it’s time to figure out what to make!
Here’s one of my favourite fall recipes:
“Garden Tomato Wine Sauce”
🌿 Ingredients:
1 Tbsp olive oil
1/2 cup red onion, diced
1 zucchini, sliced
2 cloves garlic, minced
1 tsp dried oregano
1/2 cup dry white cooking wine
1 Tbsp balsamic vinegar
3 cups grape tomatoes halved (or larger tomatoes cut into chunks)
Ground black pepper to taste
Optional: 2 Tbsp fresh basil (if you have it)
Optional: crumbled feta or Parmesan cheese on top
Pasta or rice cooked as per package

🌿Directions:
1. Heat olive oil in a frying pan over medium heat. Sauté onion, zucchini, and garlic until softened ~3 minutes.
2. Add oregano, wine, vinegar and tomatoes. Stir and simmer uncovered for ~6min.
3. Serve over pasta or rice. (Sprinkle with fresh basil and cheese if using.) Enjoy!

#gardentomatoes

🍅Have an abundance of garden tomatoes???
I just harvested most of my plants with the recent risk of frost and now it’s time to figure out what to make!
Here’s one of my favourite fall recipes:
“Garden Tomato Wine Sauce”
🌿 Ingredients:
1 Tbsp olive oil
1/2 cup red onion, diced
1 zucchini, sliced
2 cloves garlic, minced
1 tsp dried oregano
1/2 cup dry white cooking wine
1 Tbsp balsamic vinegar
3 cups grape tomatoes halved (or larger tomatoes cut into chunks)
Ground black pepper to taste
Optional: 2 Tbsp fresh basil (if you have it)
Optional: crumbled feta or Parmesan cheese on top
Pasta or rice cooked as per package

🌿Directions:
1. Heat olive oil in a frying pan over medium heat. Sauté onion, zucchini, and garlic until softened ~3 minutes.
2. Add oregano, wine, vinegar and tomatoes. Stir and simmer uncovered for ~6min.
3. Serve over pasta or rice. (Sprinkle with fresh basil and cheese if using.) Enjoy!

#gardentomatoes

🌱Picked off the last of my Green Gage tomatoes last week with the risk of frost…Now to decide what to make!Just curious-...
09/19/2021

🌱Picked off the last of my Green Gage tomatoes last week with the risk of frost…
Now to decide what to make!
Just curious- Does anyone still have tomatoes growing outside??? (What zone?)
#gardentomatoes #zone4a

🌱Picked off the last of my Green Gage tomatoes last week with the risk of frost…
Now to decide what to make!
Just curious- Does anyone still have tomatoes growing outside??? (What zone?)
#gardentomatoes #zone4a

Thank you all for the ideas!🍃After MANY green smoothies in our family test kitchen (and one broken Vitamix blender - tha...
09/11/2021

Thank you all for the ideas!
🍃After MANY green smoothies in our family test kitchen (and one broken Vitamix blender - thank God for good warranties) we’ve narrowed it down to our favourite to share with you!
Keeping in mind my 3 sons and I took into consideration TASTE and NUTRITION, we all agreed that the “Green Smoothie” from Fraîche Table was the best! This smoothie has a tropical flair and provides calcium, folate, Vitamin A, Vitamin C, unsaturated fats and protein (we used plain Greek yogurt and 2% milk).
If you’re looking for a great green smoothie that your whole family will enjoy- we did the work for you (believe me we tasted some horrible concoctions🤢). I posted the recipe link in the comments below…
(*Side note: I highly recommend family recipe testing- it was super fun! Also, I see Fraiche is doing a smoothie challenge next week!)
#greensmoothie

Thank you all for the ideas!
🍃After MANY green smoothies in our family test kitchen (and one broken Vitamix blender - thank God for good warranties) we’ve narrowed it down to our favourite to share with you!
Keeping in mind my 3 sons and I took into consideration TASTE and NUTRITION, we all agreed that the “Green Smoothie” from Fraîche Table was the best! This smoothie has a tropical flair and provides calcium, folate, Vitamin A, Vitamin C, unsaturated fats and protein (we used plain Greek yogurt and 2% milk).
If you’re looking for a great green smoothie that your whole family will enjoy- we did the work for you (believe me we tasted some horrible concoctions🤢). I posted the recipe link in the comments below…
(*Side note: I highly recommend family recipe testing- it was super fun! Also, I see Fraiche is doing a smoothie challenge next week!)
#greensmoothie

Smoothie makers - I need your help! 🍃My son and I are experimenting with adding greens to our smoothies or making green ...
08/31/2021

Smoothie makers - I need your help!
🍃My son and I are experimenting with adding greens to our smoothies or making green smoothies and want to know if you have a favourite recipe (creator or website?), ingredients or throw together concoction?
We are currently taste testing and want some more ideas please! (Feel free to comment or DM me)
We will share our findings in the coming weeks… Thank you!!!
(Pictured: Kale Blueberry Smoothie🫐)
#smoothies

Smoothie makers - I need your help!
🍃My son and I are experimenting with adding greens to our smoothies or making green smoothies and want to know if you have a favourite recipe (creator or website?), ingredients or throw together concoction?
We are currently taste testing and want some more ideas please! (Feel free to comment or DM me)
We will share our findings in the coming weeks… Thank you!!!
(Pictured: Kale Blueberry Smoothie🫐)
#smoothies

🌼”Blooming Sugar Cookies”. It’s been raining here the past few days so the oven is back on and I’ve been experimenting w...
08/17/2021

🌼”Blooming Sugar Cookies”. It’s been raining here the past few days so the oven is back on and I’ve been experimenting with my edible garden flowers.
🌼So far the Calendula is winning!
#teatime

🥖Garden Harvest Stecca!It actually rained a few days ago so I decided to turn on the oven and made 2 varieties of baguet...
08/04/2021

🥖Garden Harvest Stecca!
It actually rained a few days ago so I decided to turn on the oven and made 2 varieties of baguette:
1. Home grown Garlic🧄 & Borage
2. Garden Jalapeño & Calendula🌼
It was fun to use all our garden goodies!

🌱Part 2: What’s blooming in your garden?Here’s a few of our current blooms: zucchini, zinnias, morning glory and borage!...
07/29/2021

🌱Part 2: What’s blooming in your garden?
Here’s a few of our current blooms: zucchini, zinnias, morning glory and borage! (So excited to use the borage in some dishes and drinks.)

#dietitiansofinstagram #everythinggrows #dietitiansinthegarden #zone4gardening #sustainablesprout
#gardensofinstagram #gardening

🌱What’s growing at your place???I love seeing home garden pictures so I thought I’d share a few of mine. Here’s Part 1!A...
07/26/2021

🌱What’s growing at your place???
I love seeing home garden pictures so I thought I’d share a few of mine. Here’s Part 1!
Although the radishes did poorly this year, many other things are doing well…

#gardening

🧄Garlic Scape Butter!Have you ever tried growing garlic? This is my first year growing hard neck garlic and harvesting t...
07/04/2021

🧄Garlic Scape Butter!
Have you ever tried growing garlic?
This is my first year growing hard neck garlic and harvesting the scapes so I had a hard time deciding what to use them for…
Inspired by @bigfamilyliving and her fancy Garden Butter, I made compound butter and used garlic scapes to flavour mine. Just chop and sauté the scapes for a few minutes before adding them to the butter. If you don’t have scapes you can use any fresh herbs. Roll in parchment paper and let it harden in the fridge. Super easy to make and fun to decorate with edible flowers inside and out.
(*As always remember to only use non-chemically treated flowers/seeds.)
#garlicscapes #edibleflowers

🧄Garlic Scape Butter!
Have you ever tried growing garlic?
This is my first year growing hard neck garlic and harvesting the scapes so I had a hard time deciding what to use them for…
Inspired by @bigfamilyliving and her fancy Garden Butter, I made compound butter and used garlic scapes to flavour mine. Just chop and sauté the scapes for a few minutes before adding them to the butter. If you don’t have scapes you can use any fresh herbs. Roll in parchment paper and let it harden in the fridge. Super easy to make and fun to decorate with edible flowers inside and out.
(*As always remember to only use non-chemically treated flowers/seeds.)
#garlicscapes #edibleflowers

🥚Do you like Egg bites? Have you tried them?I made some over the weekend and although these were baked (not sous vide li...
06/21/2021

🥚Do you like Egg bites? Have you tried them?
I made some over the weekend and although these were baked (not sous vide like Starbucks) we thought they were great!
Here’s a simple base recipe that you can switch up according to taste preferences and what you have in your fridge!

🥚Recipe:
5 eggs
1 cup cottage cheese
1 cup grated cheese (any type - I just used cheddar)
Options: (endless)
Ham diced
Chives or green onions, diced
Spinach, chopped

1. Preheat oven to 350F. Spray a muffin tin with cooking spray.
2. Place eggs and cottage cheese in a blender. Blend until smooth.
3. Mix in the cheese and optional ingredients. Pour into your muffin tin with each 3/4 full.
*If you want to make different flavours of egg bites you can pour the egg/cottage cheese mixture in the muffin tin 1st and then add the toppings to each one to mix it up!
4. Bake for ~25min or until the egg is cooked. Enjoy!
#eggs

🥚Do you like Egg bites? Have you tried them?
I made some over the weekend and although these were baked (not sous vide like Starbucks) we thought they were great!
Here’s a simple base recipe that you can switch up according to taste preferences and what you have in your fridge!

🥚Recipe:
5 eggs
1 cup cottage cheese
1 cup grated cheese (any type - I just used cheddar)
Options: (endless)
Ham diced
Chives or green onions, diced
Spinach, chopped

1. Preheat oven to 350F. Spray a muffin tin with cooking spray.
2. Place eggs and cottage cheese in a blender. Blend until smooth.
3. Mix in the cheese and optional ingredients. Pour into your muffin tin with each 3/4 full.
*If you want to make different flavours of egg bites you can pour the egg/cottage cheese mixture in the muffin tin 1st and then add the toppings to each one to mix it up!
4. Bake for ~25min or until the egg is cooked. Enjoy!
#eggs

🥒Need an easy spread?Mix chives with ricotta, a little garlic powder and a pinch of salt. (You can mix in both the stems...
06/16/2021

🥒Need an easy spread?
Mix chives with ricotta, a little garlic powder and a pinch of salt. (You can mix in both the stems and the flowers.)
I love having garden chives on hand! They are super easy to grow here and come back up in my whiskey barrel each year. Are you harvesting anything???
#chives

🥒Need an easy spread?
Mix chives with ricotta, a little garlic powder and a pinch of salt. (You can mix in both the stems and the flowers.)
I love having garden chives on hand! They are super easy to grow here and come back up in my whiskey barrel each year. Are you harvesting anything???
#chives

🫒Need a flavour twist? Olive tapenade is not only an amazing spread but it makes a great topping for salads and pasta! T...
05/31/2021

🫒Need a flavour twist? Olive tapenade is not only an amazing spread but it makes a great topping for salads and pasta!
This is a simple zucchini salad with olive tapenade, balsamic vinegar, olive oil, ricotta and parmesan cheese.

🫒Traditionally Olive tapenade would use capers and it can vary in ingredients but here’s a simple recipe if needed (from my lovely friend & neighbour):
1/2 cup pitted kalamata olives + 1/2 cup pimiento stuffed green olives + 1-2 cloves minced garlic + drizzle of olive oil. Blend in a blender or food processor until mixed but still a chunky consistency.
#olivetapenade

🫒Need a flavour twist? Olive tapenade is not only an amazing spread but it makes a great topping for salads and pasta!
This is a simple zucchini salad with olive tapenade, balsamic vinegar, olive oil, ricotta and parmesan cheese.

🫒Traditionally Olive tapenade would use capers and it can vary in ingredients but here’s a simple recipe if needed (from my lovely friend & neighbour):
1/2 cup pitted kalamata olives + 1/2 cup pimiento stuffed green olives + 1-2 cloves minced garlic + drizzle of olive oil. Blend in a blender or food processor until mixed but still a chunky consistency.
#olivetapenade

❤️Rhubarb time!Have you ever tried it in a salad? It gives your salad just the right amount of tang! It isn’t growing he...
05/07/2021

❤️Rhubarb time!
Have you ever tried it in a salad? It gives your salad just the right amount of tang! It isn’t growing here yet but it’s at the grocery store (from BC).
❤️Directions:
Chop up 1 cup of rhubarb and mix with 1 tsp honey and 1 tsp oil. Sprinkle with a pinch of black pepper. Place mixture on a sheet pan and broil on high in your oven for ~2min being careful not to burn it. (Alternatively you can bake it at 425 F for ~5min). Let cool and then enjoy on any salad mixture!
(*Seen here: spinach with roasted rhubarb, feta, toasted pecans and later dressed with a white balsamic & olive oil dressing.)
#rhubarb

❤️Rhubarb time!
Have you ever tried it in a salad? It gives your salad just the right amount of tang! It isn’t growing here yet but it’s at the grocery store (from BC).
❤️Directions:
Chop up 1 cup of rhubarb and mix with 1 tsp honey and 1 tsp oil. Sprinkle with a pinch of black pepper. Place mixture on a sheet pan and broil on high in your oven for ~2min being careful not to burn it. (Alternatively you can bake it at 425 F for ~5min). Let cool and then enjoy on any salad mixture!
(*Seen here: spinach with roasted rhubarb, feta, toasted pecans and later dressed with a white balsamic & olive oil dressing.)
#rhubarb

🧄 Does your fresh garlic go bad before you use it all? Did you know you can freeze whole garlic cloves? The beauty of th...
05/03/2021

🧄 Does your fresh garlic go bad before you use it all? Did you know you can freeze whole garlic cloves? The beauty of this is you will always have garlic on hand and won’t waste any!
I’m going to experiment freezing them with the skin on and without to see what works better - have you ever tried? any preference?
🧄 In other news my garden garlic is coming up now...It’s so fun to see the first crops sprout in the Spring!
#garlic

Homemade🍍Pina Colada Ice cream!Well it’s snowing here today but the forecast is looking warmer this week and we are maki...
04/25/2021

Homemade🍍Pina Colada Ice cream!
Well it’s snowing here today but the forecast is looking warmer this week and we are making ice cream...
This creamy goodness is flavoured with small chunks of pineapple, 🥥coconut jelly strings and a touch of vanilla.
We are huge ice cream fans in our house and after researching and debating for several years - we ended up buying an ice cream maker! #noregrets
So far we have made vanilla ice cream, strawberry frozen yogurt, blueberry and blackberry gelato, dairy free chocolate coconut and most recently Pina colada - which is my favourite!
Have you made homemade ice cream before? What’s your favourite frozen treat flavour?
(*DM me if you want more info on which machine we bought.)
#homemadeicecream

Homemade🍍Pina Colada Ice cream!
Well it’s snowing here today but the forecast is looking warmer this week and we are making ice cream...
This creamy goodness is flavoured with small chunks of pineapple, 🥥coconut jelly strings and a touch of vanilla.
We are huge ice cream fans in our house and after researching and debating for several years - we ended up buying an ice cream maker! #noregrets
So far we have made vanilla ice cream, strawberry frozen yogurt, blueberry and blackberry gelato, dairy free chocolate coconut and most recently Pina colada - which is my favourite!
Have you made homemade ice cream before? What’s your favourite frozen treat flavour?
(*DM me if you want more info on which machine we bought.)
#homemadeicecream

Here’s an easy, nutritious and delicious dish for you and your family. I made this “Lentil Orzo Spinach Salad” this week...
04/12/2021

Here’s an easy, nutritious and delicious dish for you and your family. I made this “Lentil Orzo Spinach Salad” this weekend and we all enjoyed it!

🌱Dressing:
1/2 c olive oil
1/4 c red wine vinegar
3 Tbsp lemon juice
1 tsp honey
1/4 tsp salt
1/2 tsp garlic powder
1/2 tsp oregano

🌱Salad:
~5 cups fresh baby spinach, roughly chopped
~400g orzo pasta, uncooked
1 can (19oz/540ml) lentils, drained and rinsed
3/4 c feta, crumbled
1/2 c red onion, diced

🌱Directions:
1. Make the dressing first.
2. Cook pasta according to package. Drain and add 1 Tbsp of the salad dressing so it doesn’t stick. Let cool.
3. Add all other ingredients and the rest of the dressing to the pasta. Stir to combine. Let it sit in the fridge for better flavour. (great leftover as well!)

Here’s an easy, nutritious and delicious dish for you and your family. I made this “Lentil Orzo Spinach Salad” this weekend and we all enjoyed it!

🌱Dressing:
1/2 c olive oil
1/4 c red wine vinegar
3 Tbsp lemon juice
1 tsp honey
1/4 tsp salt
1/2 tsp garlic powder
1/2 tsp oregano

🌱Salad:
~5 cups fresh baby spinach, roughly chopped
~400g orzo pasta, uncooked
1 can (19oz/540ml) lentils, drained and rinsed
3/4 c feta, crumbled
1/2 c red onion, diced

🌱Directions:
1. Make the dressing first.
2. Cook pasta according to package. Drain and add 1 Tbsp of the salad dressing so it doesn’t stick. Let cool.
3. Add all other ingredients and the rest of the dressing to the pasta. Stir to combine. Let it sit in the fridge for better flavour. (great leftover as well!)

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Calgary, AB

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Comments

Beautiful page, Richelle! Can wait to go through all of the recipes here. 😊