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

🧄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!)

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!
#Christisrisen

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!
#Christisrisen

💜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...
#ube #ubehalaya #filipinofood

💜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...
#ube #ubehalaya #filipinofood

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 #CdnAgDay - 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!

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 #CdnAgDay - 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.
#stvalentinesday

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

🥕Carrot Soup!
My friend @eileen.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.

#soup

🥕Carrot Soup!
My friend @eileen.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.

#soup

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