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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 yea

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 yea

Operating as usual

🌸Here are a few of my edible flowers grown this year. There are so many options if you grow your own! (from non-treated ...
08/22/2022

🌸Here are a few of my edible flowers grown this year. There are so many options if you grow your own! (from non-treated seeds and know they are not sprayed)
Do you grow any edible flowers?

💜We planted kale for the 1st time this year and I’m loving the variety in our greens!💚What’s your favourite leafy green?...
07/20/2022

💜We planted kale for the 1st time this year and I’m loving the variety in our greens!
💚What’s your favourite leafy green?

🌱My first garden lettuce is ready!This year I’m experimenting with a mini polytunnel - so far it’s protected my lettuce ...
06/04/2022

🌱My first garden lettuce is ready!
This year I’m experimenting with a mini polytunnel - so far it’s protected my lettuce from snow and frost! (I’m hoping for hail protection and will try a later planting of lettuce in the fall.) I think it’s a keeper in our crazy Calgary climate.

🌼Happy Easter!!!“Never let anything so fill you with sorrow as to make you forget the JOY of Christ risen.” -St. Teresa ...
04/17/2022

🌼Happy Easter!!!
“Never let anything so fill you with sorrow as to make you forget the JOY of Christ risen.” -St. Teresa of Calcutta
I used some of my pressed edible flowers from last summer to decorate our eggs this year! (They are easily glued on with a sugar/water mixture.)
I hope you all have a wonderful Easter Sunday!

🍋 I get asked by many clients for new fish meal ideas- how about Salmon cakes?!I adapted this recipe from allrecipes.com...
02/24/2022

🍋 I get asked by many clients for new fish meal ideas- how about Salmon cakes?!
I adapted this recipe from allrecipes.com - “Scrumptious Salmon Cakes” and we ate them with lemon and tzatziki. Yum.
What are your favourite ways to eat fish?

New eBook: Christ-Centered Self-Care🌺 Do you practice self-care? I find “Self-care” talk often lacks in the spiritual re...
01/10/2022
Christ-Centered Self-Care

New eBook: Christ-Centered Self-Care🌺 Do you practice self-care?
I find “Self-care” talk often lacks in the spiritual realm. If mentioned at all, prayer or meditation may be listed as one of many ideas. However, if we ask, God can be at the center guiding us with all areas of self-care.
I’ve been inspired to work on this new project this year so I thought I’d share it here as well! Feel free to preview…

https://faithfulleating.com/2022/01/09/christ-centered-self-care/

Happy New Year! For 2022 I will be sharing a new eBook: Christ-Centered Self-Care, releasing a new chapter and reflection each month for the first half of the year. Here is the introduction to give…

🌼Jalapeño pepper jelly!My husband grew a surplus of jalapeños this year so now I get to have fun experimenting in the ki...
10/18/2021

🌼Jalapeño pepper jelly!
My husband grew a surplus of jalapeños this year so now I get to have fun experimenting in the kitchen.
Have you ever tried jalapeño jelly? What do you like eating it with?
I’m thinking on top of a melted Brie wheel or with some charcuterie!

It’s Breast Cancer awareness month!💗Every year in October I will gladly remind you to speak to your doctor about whether...
10/04/2021

It’s Breast Cancer awareness month!
💗Every year in October I will gladly remind you to speak to your doctor about whether you should have a mammogram or how often.
💗Every few months I am still receiving treatment to prevent breast cancer from reoccurring.
💗Every day I am grateful that I had early detection and treatment.
💗Every minute I am thankful to God to be living life.

So it’s very near to my heart to remind all of you - be breast aware! Know what’s normal for you and let your doctor know of any changes.

The Canadian Cancer Society’s Recommendations are:
🌸Age 40-49yrs: Talk to your Dr about your breast cancer risk and the benefits and limitations of having a Mammogram.
🌸Age 50-74yrs: Have a Mammogram every 2 years.
🌸Age 75yrs+: Talk to your Dr about whether having a mammogram is right for you.
(Image: My bleeding hearts from Spring.)

🍃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!

🍅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!

🌱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?)

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!)

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🫐)

🌼”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!

🥖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.)


🌱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…

🧄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 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.)

🥚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!

🥒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???

🫒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.

❤️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.)

🧄 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!

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!
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.)

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!)

Happy Easter!!! ❤️🧡💛“Never let anything so fill you with sorrow as to make you forget the JOY of Christ risen.” -St. Ter...
04/04/2021

Happy Easter!!! ❤️🧡💛
“Never let anything so fill you with sorrow as to make you forget the JOY of Christ risen.” -St. Teresa of Calcutta
I really wanted to make P***a this year (Ukrainian Easter bread is a tradition in my family) but unfortunately it didn’t happen...lol so this Holy Rosemary Focaccia had to do. Many lessons learned along the way as it didn’t look nearly as good baked but it tasted amazing.
I hope you all have a wonderful and JOY-filled Easter Sunday!

💜Have you tried Ube???Ube has been one of my most favourite flavours since our first visit to the Philippines in 2002.💜U...
03/22/2021

💜Have you tried Ube???
Ube has been one of my most favourite flavours since our first visit to the Philippines in 2002.
💜Ube is a purple yam that can be used like any other yam however it is so good in baking. Inspired by The Unlikely Baker I finally made Ube Halaya which is like a Ube jam. (See her website for her great step by step recipe.) I’m excited to use it in future baking and for🍦!
My homemade ube baking will have to suffice until we can get back to the Philippines again...

My boys love chicken quesadillas so we wanted to create the simplest but most delicious recipe.I had to edit my post to ...
02/24/2021

My boys love chicken quesadillas so we wanted to create the simplest but most delicious recipe.
I had to edit my post to thank Canadian farmers and producers for my ingredients as today is - thanks for our 🇨🇦food!
Quesadillas are a great family meal because they can be “build-your-own” to experiment with new ingredients. These were so easy to make, you don’t even need a recipe but here’s what we did...

1.5-2lbs (~700-900kg) boneless, skinless chicken thighs
2 cups salsa
3 Tbsp low sodium taco seasoning or I have a homemade recipe: https://faithfulleating.com/2018/09/03/homemade-taco-seasoning/

1. Place all ingredients in a slow cooker and place on low for 6-7 hours. Chicken will fall apart or easily shred when done.
2. Spoon chicken on half of a large tortilla with shredded cheese on top and all your favourite toppings: black beans, corn, peppers, cilantro, etc.
3. Fold in half and grill until cheese melts and tortilla is crispy! (You can also do this in a frying pan.)
4. Enjoy!

Valentine Linzer Cookies💕We loved this cookie recipe at Christmas so here it is again in a different shape and flavour. ...
02/08/2021

Valentine Linzer Cookies💕
We loved this cookie recipe at Christmas so here it is again in a different shape and flavour. These are apple cinnamon, raspberry and strawberry.
Here’s the recipe (*adapted from Martha Stewart)...
💗Ingredients:
1 cup salted butter (room temperature)
1/2 cup white granulated sugar
1 large egg (room temperature)
1 tsp vanilla extract
2 cups all purpose flour
1.5 cups almond flour
1 tsp baking powder
1.5 tsp cinnamon
Icing sugar for dusting
~1/2 cup jam for filling

💗Directions:
1. Mix butter and sugar together in a bowl with a stand mixer (or hand mixer) until smooth.
2. Beat egg with a fork in a separate small bowl. Add to butter/sugar mixture. Then add vanilla and mix again.
3. In a separate large bowl, combine the rest of the dry ingredients together: all purpose flour, almond flour, baking powder and cinnamon. Mix well.
4. Slowly add dry mixture to the wet mixture. Mix until combined.
5. Split dough in half and form two discs (to make it easier to roll out later). Wrap them in plastic wrap and chill in the fridge for at least 1 hour.
6. Preheat your oven to 350F. Line 2 cookie sheets with parchment paper.
7. Roll out one of your dough discs on a floured surface (~1/4inch thick). Use a cookie cutter to cut out the top/bottom cookies and a smaller cookie cutter to cut out the middle design on the tops.
8. Dust the top with icing sugar. Put a spoonful of jam on the bottom and then sandwich them together.

🥕Carrot Soup!My friend .coady shared this delicious soup recipe with me! Some of my favourite recipes are those passed d...
02/01/2021

🥕Carrot Soup!
My friend .coady shared this delicious soup recipe with me! Some of my favourite recipes are those passed down in our family or recipes from friends. Do you use recipes or are you more of a “free spirit” in the kitchen???
Here’s the recipe:
🥕 Ingredients:
1 cup sliced carrots
3 Tbsp butter
½ cup chopped onion
4 cups vegetable stock
1 bay leaf
1 tsp dry basil
1 tsp sugar
½ tsp nutmeg (optional)
1/3 cup uncooked pearl or pot barley (or rice)
½ cup half &half cream (optional)
Salt and pepper to taste
Great with fresh croutons or baguette

🥕 Directions:
1. Sauté the sliced carrots in the butter for 5 minutes without browning.
2. Add the onion and sauté for 3 minutes more. Add the vegetable stock, bay leaf, basil, sugar, nutmeg (if using), and barley. Cover and simmer for ~30-35 minutes.
3. Remove the bay leaf and puree in a food processor or food mill. Add the cream (if using) and season with salt and pepper as desired. Reheat and serve with fresh croutons and/or baguette.

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Calgary, AB

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