🏫🍱School time!!!
Hope everyone has an amazing first day back at school this week!
Here are some of my school lunch box finds!
What are your school lunch must haves?
And what yummy lunches are you planning?!
#backtoschool #jk #firsttimeatschool #dietitianmom #dietitian #schoollunches #lunch #kidslunch #lunchbag #lunchbox
Craving sushi? 🍣🥣
Make yourself a sushi bowl!
🍣Rice
🍣 Meat of choice, try imitation crab meat !
🍣 Carrots and cucumbers cut into matchsticks
🍣 Diced avocado
🍣 Sesame seeds to top (optional, but adds fibre!)
🍣 Green onions to garnish (optional)
Spicy Mayo:
🥣 1/2 cup mayo
🥣 1-2 teaspoons Sriracha sauce
🥣 1 teaspoon of lime juice
🥣 Splash of sesame oil (optional)
#sushibowl #sushi #dietitianmom #dietitian #registereddietitian #healthycooking #healthyeating #Delicious #easymeal #mealplanning #quickmeals
Vitamin C is the key to helping your body absorb the iron found in non meat sources like dark leafy greens!
Heme iron is found in meats like beef, fish and chicken. This form of iron is easier to absorb.
Non-heme iron is found in spinach, beans, and lentils.
It's more tricky for our bodies to digest non-heme iron.
Vitamin C helps our body absorb the iron from vegetables so we get more out of them!
So pair up plant sources of iron with vitamin C rich foods like:
🍋Lemons
🍊 Oranges
Bell peppers
Lime
🍓 Strawberries
🥗Salad dressings made with lemon juice
https://pubs.acs.org/doi/10.1021/acsomega.2c01833
#steamedspinach #spinach #microwavecooking #quicksidedish #lemonspinach #vegitarian
#dietitian #rd #dietitianmom
🌈Rainbow Sensory Rice for Easter Play 🌷
Pairs great with all those kinder egg toys you never know what to do with 😆
I love including food in play!
Ingredients:
🌈Uncooked rice
🌈Zip lock bags
🌈White vinegar
🌈Food colouring
🌈A bin for play!
Directions:
1. Place one cup of uncooked rice into each zip lock bag (make as many colours as you like)
2. Place a few drops of food colouring into each bag, each a fun different colour
3. Add 1 teaspoon of vinegar and have your kiddo help you mix it in the zip lock bag. (Helps prevent the rice going moldy and mixes the colour in)
4. Pour the rice onto a flat surface to dry overnight (helps the smell go away too)
5. Place in a bin with containers to pour, little mini toys, etc, let your creativity go wild!
ENJOY!
#Eastertoddleractivity #eastersensoryplay #colouredrice #sensoryplay #happyeaster #dietitianmom #creativewithfood #toddleractivity
🍁Canada's Food Guide Three Sisters Soup Recipe 🍲:
10 mL (2 tsp) vegetable oil
1 onion, diced
4 carrots, chopped
4 cloves garlic , minced
4 stalks celery, chopped
2 L (8 cups) vegetable broth
1 butternut squash, peeled and cubed (I used frozen)
375 mL (1 ½ cups) frozen corn
2 cans (2 x 540 mL/19 oz) no salt added kidney beans, drained and rinsed
10 mL (2 tsp) dried thyme (or 60 mL/4 tbsp fresh)
5 mL (1 tsp) ground pepper
Directions:
1. Heat oil in a large saucepan. Add onion and sauté over medium heat, stirring often until golden, about 2 minutes.
2. Add carrots, garlic and celery and sauté for another 8 minutes, or until softened.
3. Add vegetable broth and bring to a boil.
4. Turn down heat and add cubed squash. Simmer, covered, for 8 minutes, stirring occasionally.
5. Add beans, corn, thyme and pepper. Stir and simmer another few minutes, until squash is soft with a fork.
Recipe from:
https://food-guide.canada.ca/en/recipes/corn-bean-squash-soup-three-sister-s-soup/
#threesistersoup
#bannock #dietitian #firstnationscooking #healthycooking #nutrition #supperideas #beans #lentils #corn #canadianhistory
🌮Taco Pie🥧
Ingredients:
1 pound lean ground beef
1 onion chopped
1/2 teaspoon garlic powder
2 tablespoons taco seasoning
1/4 cup water
1 chopped red pepper
1 cup canned black beans
1/4 cup salsa
5 8 inch whole wheat flour tortillas
2 cups shredded cheese (I used cheddar)
Green onions, tomatoes, lettuce, greek yogurt, salsa guacamole or black olives make great garnishes.
Method:
1. Preheat oven to 350 degrees
2. Cook ground beef until no longer pink with onions
3. Place in taco seasoning, water, garlic powder, red peppers and beans.
3. Cook for 5 minutes
4. Place one tortilla in the bottom of an 8 inch round dish or spring form pan. Layer the meat/bean mixture and cheese evenly throughout 3-4 layers. Saving about 1/4-1/2 cup of cheese. Finish with the 5th tortilla topped with the remaining cheese.
5. Pop in the oven at 350 for 20 minutes.
6. Serve with greek yogurt (the BEST sour cream alternative), salsa, lettuce, green onions etc.
Recipe modified from: https://www.lovefromtheoven.com/taco-pie-recipe/
#dietitianmom #tacopie #taco #recipe #registereddietitian
#easymeal #healthycooking #beans #cookingwithbeans #greekyougurt
Instant pot whole chicken 👌🍗
What's needed and my modifications:
4 lb whole chicken
1 cup low sodium chicken broth
4 cloves garlic, peeled and lightly smashed
1 tsp salt
1/4 tsp black pepper
1 tsp onion powder
1 tsp garlic powder
1/2 tsp paprika
1 tsp poultry seasoning (I added this to the recipe below)
1 sprig of rosemary, leaves stripped and minced (optional)
1 sprig of thyme, leaves stripped and minced (dried is fine too)
2 Tbsp unsalted butter, melted (I cut this down from the recipe below)
1/2 lemon, (squeeze 1 Tbsp juice and use same lemon to stuff chicken)
For the Chicken Gravy:
2 Tbsp Corn starch to thicken
(I took out the added butter, it has lots of flavor without it! )
So easy, since you just switch you instant pot to "saute" mode to thicken your gravy and you still only have one pot to clean!
Recipe and instructions:
https://natashaskitchen.com/instant-pot-whole-chicken/
I can't be the only one? 😆
I love that soup and stew season is here!
So warm and comforting in this cooler weather!
My Dietitian friend shared this one with me ♥️
What's your go to soup or stew?!
Recipe:
I added bamboo shoots and carrots for fun 👌
https://www.thekitchn.com/slow-cooker-recipe-curried-vegetable-and-chickpea-stew-67520
#registereddietitian #soup #stew #soupseason #curry #chickpeas #healthyeating #healthyfood #nutrition #vegetarian #veggiecurry #dietitian #mom
Did you know Pharmacists can provide treatment for minor illnesses in Ontario?!
This may save some from lengthy waits in walk in clinics.
Many clients I have explain the struggle with access to health care in the North. Thats a major reason why I have my Dietitian Practice! Hopefully this can help someone!
#ontario #ontariohealthcare #pharmacist #registereddietitian #accesstohealthcare #dietitian
Easy peasy Alfredo Sauce!
Save money by ditching canned sauce! Reduce the fat and calorie content by using milk instead of cream 👌
Recipe:
3 Tbsp butter
4 cloves fresh garlic , minced (or 2 teaspoons garlic powder)
1/4 cup all-purpose flour
2 cups milk
1/4 teaspoon dried herbs (basil, oregano, thyme, etc.)
1/2 cup grated Parmesan cheese
1 teaspoon salt , or to taste
1/2 teaspoon fresh cracked black pepper
I like to mix in some spinach to add in colour and nutrients 🌱
Method:
-Heat a sauce pan on medium-high heat. Melt butter, then add garlic and cook translucent and fragrant (about 1 minute).
-Whisk in flour and continue whisking to remove large clumps
-Slowly whisk in the milk. Whisking often to make sure flour lumps are smooth, bring sauce to a low boil. Then reduce heat to low
-Add dried herbs, parmesan, salt and pepper. Continue whisking until sauce is smooth and begins to thicken.
-Toss in some spinach, mix until wilted
-Serve the sauce with whole wheat pasta.
Recipe adapted from: https://bestrecipebox.com/alfredo-sauce-recipe/
#alfredo #alfredosauce #dietitian #yummy #budget #homecooking #mealprep #pasta #nutrition #healthyeating #reducecalories #reducefat #fromscratch
Can y'all relate? 😅
It's fun watching them learn and experiment, but also a little messy 🤷
#babyledweaning #dietitianmom #nutrition #dietitian #blw
Make a sandwich with my littles 😅
I love watching them get messy and have fun in the kitchen....well....when I have the time, and patience 😉
Sometimes a simple sandwich is the perfect easy lunch 👌
What do your kiddos like to make??⬇️
#toddlercooking #dietitianmom #registereddietitian #kidsnutrition #dietitian #northbay #rd #dietitian #toddlernutrition
This mango salsa is fruity & savory goodness 🤤
And paired so well with chicken fajitas! Make extra so you can just eat it with tortilla chips 😉
🥭Mango salsa: 🥭
1 ripe mango, diced
1 tomato, diced
2 Tbsp chopped red onion
¼ cup packed fresh cilantro leaves, chopped
1/2 small red thai chili pepper, minced (spicy option)
1 Tbsp lime juice
Salt, to taste
#mangosalsa #mango #simplerecipe #chickenfajita #salsa #dietitian #registereddietitian #northbay
#nutrition #simplemeal #yummy
Ways I keep my toddlers busy while cooking or meal prepping 👌
➡️ Give them tupperware or other kitchen tools
➡️ Let them snack while I cook
➡️ Give them tasks to help with meal prep
➡️ And yes some days I just need to use the tablet or TV
And its often a combination of these 😅
How do you keep your kids busy while you cook?
Let me know in the comments! ⤵️
#regisitereddietitian
#momlife #realisticmom #northerrd #northerdietitian #cookingwithtoddlers #nutrition #dietitianmom
The go to trick for easy to peel hard-boiled eggs! 🥚
Pop your eggs into a bowl of ice water. Add a splash of vinegar. The acid in the vinegar dissolves some of the calcium carbonate in the eggs hard shell. BAM!
Why did it take me so long to figure this out 🙄
#hardboiledeggs #hardboiledegghack #registereddietitian #northernrd #dietitian #nutrition #cookingtip #healthyeating
My favourite kitchen helpers 😍
Take some time to slow down, get messy, and connect! Try having your kiddos help you in the kitchen!
Benefits of having your kiddos participate in cooking:
1. Decrease picky eating, and open up kids to trying new foods.
2. Learning opportunities like math, physics, and chemistry.
3. Create family memories and bonding time.
4. Teach healthy habits, and essential food skills.
5. Develop kids sense of pride and accomplishment.
6. Helps with physical development, and fine motor skills.
7. Helps grow patience...in parents too 😅
#kidsmeals #kidsinthekitchen #healthyeating #dietitian #regisitereddietitian #northerrd #infantnutrition #infantdevelopment