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Greenlyfenutrition

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Shoba Balaji, MS, RDN, LDN
Plant-based nutritious living, combining generations of wisdom of plant-based knowledge with evidence-based nutrition.

10/31/2026

🇺🇸We voted!
I love the wall mural at Ponte Vedra Library. I realized my top color wqs very similar to the colors so had to take a picture there? Why not? Simple joys in life matter!
Happy voting!

10/28/2026

Taco Tuesday made easy with
@ wholefoods black bean chili with quinoa
Taco shells
🫘Canned pinto beans drained and spiced with adobo seasoning and cumin
🥑🍅Guacamole with tomatoes and onions - yes it is a quick fix
🍅Salsa
💜 Coleslaw mix
It was easy to out together on a busy weekday.
🌮

10/23/2026

🪔✨ And that’s a wrap on Navratri 2026! 🌸

Golu, Golu hopping, friends, family, fun, food & frolic! ❤️ From hosting a Navratri get-together at home to visiting friends’ beautiful Golu displays, this season was filled with traditions, laughter, and lots of delicious food.

🌿 A peek at some of our Navratri food thus year:
🥣 Traditional sundal & lime-roasted peanuts
🍬 Apricot, date & almond peda with no added sugar
🥛 Lentil kheer naturally sweetened with dates
🥜 Authentic Iyengar style tamarind rice
🍎 Apple crumble made with apples friends lovingly brought when visiting our Golu
❤️ My favorite sprouted moong salad with guava, plums & pomegranate!

Tradition meets wholesome goodness — with a little Greenlyfe Nutrition twist! 🌱

👩🏽‍🍳 Recipes coming soon! Stay tuned for festive treats and nourishing favorites.

If tiu celebrated Navrathri, what made your Navratri special this year? Share your favorite dish or memory in the comments! 💛

Save this reel for a little festive inspiration, and follow Shoba C Balaji RDN, LDN | Dietitian for more wholesome recipes, Indian food traditions, and plant-forward nutrition.

10/21/2026

🌱 Fuel Your Body. Move Your Body. Thrive!

Loved sharing nutrition and wellness tips with teens at the YMCA’s Y Strong Girls program!

Together, we explored the 6 pillars of lifestyle medicine that help us thrive:

🥗 Nourish — Whole-food, plant-predominant eating
🏃 Move — Regular physical activity
😴 Restore — Quality sleep
🧘 Manage — Healthy stress management
🤝 Connect — Positive social connections
🌿 Protect — Avoiding risky substances like va**ng, alcohol, and drugs

We also discussed balanced plates, protein, carbohydrates, healthy fats, hydration, and fueling our bodies before and after exercise.

My message to teens: Small, consistent habits can build a healthier future!

Grateful to the YMCA for empowering young people to make healthy choices and thrive. 💚

10/13/2026

When hummus sandwich meets mochai sundal
- you get a nutritious meal which adds to your fiber and protein goals.
Mochai (soaked hyacinth beans cooked in Instant pot on pressure cooker mode for 3 min helps to hold it shape for the sundal). Sundal is a traditional dish do e during a Navrathiri. Each day with a different bean.
My usual hummus sandwich with cucumber, tomatoes, air fried red onion and bell pepper with pesto and chili onion crunch on whole grain bread. I never get tired of this sandwich.

10/08/2026

Biryani + onion raita = a match that never disappoints. 🌿

There’s something about a flavorful, aromatic biryani paired with cool, creamy raita. The contrast in temperature, texture, and spice makes every bite better.

And this isn’t just any onion raita.

Mine gets a little extra flavor from fresh green chili, coconut, and mustard seeds—with plenty of cilantro or mint on top.

My simple onion raita

🧅 1 sweet onion, finely diced
🥣 3 cups Greek yogurt
🌶️ 2 green chilies, blended — adjust to your taste
🥥 2 tbsp grated coconut
🌱 1 tbsp mustard seeds
🧂 Salt to taste
🌿 Cilantro or mint for garnish

Mix the diced onion, Greek yogurt and salt. Blend the green chilies, coconut and mustard seeds, then stir into the yogurt mixture. Finish with fresh cilantro or mint.

Cool, creamy, spicy, crunchy—and the perfect side for biryani.

And yes, you can absolutely enjoy rice as part of a nourishing meal. I like to think about what I can add to the plate—vegetables, legumes, yogurt and flavorful sides—rather than what I need to take away.

Save this raita recipe for your next biryani night.

And send this to the person who believes biryani is incomplete without raita. 💚

Team cilantro or team mint?

10/02/2026

Tofu Broccoli Stir Fry With Cucumber Salad
Made with soy sauce, chili garlic sauce, hoisin sauce, grated ginger and garlic. Quick fix meal made by marinating the tofu in some of the sauce and then pan frying the tofu. Steamed the broccoli in the microwave for few seconds. Added that to the pan with tofu and added more sauce mixture.
Try this on a busy night. Experiment with your taste buds and do not fear to cook without a recipe. An important tip is not to over do it with any ingredient.
Let me know if you have tried making something without a recipe.

09/26/2026

Tamarind Rice With Extra Peanuts
+
Cucumber kosumalli salad

Two of my favorites were on my lunch plate today.

Tamarind rice - Used parboiled basmati rice and Mylapore Kitchens Iyengar style puliyogare mix and sesame oil to make it. I also added generous amount of roasted peanuts to it.

Salad was made with cucumber and soaked moong dhal and with lemon juice. A simple seasoning of mustard seeds and green chili and some freshly grated coconut and cilantro for flavor.

Are you on team tamarind rice or not?

09/23/2026

🍁 Welcome fall with Beet & Lentil salad that’s secretly a nutrition powerhouse 🍠

As a plant-forward dietitian, I’m obsessed with meals that taste indulgent but are secretly doing a lot of nutritional heavy lifting — and this one checks every box: fiber, plant protein, healthy fats, and major flavor.

Meet my Roasted Beetroot & Sweet Potato Salad 🥗

Why your body will thank you:
🌿 Beets → nitrates for healthy circulation
🍠 Sweet potato → beta-carotene + steady energy
🌱 Lentils → plant protein + fiber for fullness
🥜 Pistachios → crunch + healthy fats
🍋 Maple-dijon dressing → the perfect sweet-tangy finish

RECIPE 👇
🔥 Roast 2 beets (foil-wrapped) at 400°F, 1 hr → cool + dice
🔥 Cook 1 cup lentils until tender
🔥 Roast diced sweet potato at 400°F, ~30 min
🔥 Toss with pistachios + vegan feta (or goat cheese)
🔥 Dressing: olive oil, maple syrup, dijon, garlic, lemon, chili flakes, salt + pepper
🔥 Serve with toast 🍞

Save this for your next meal prep 🧡 Follow for more evidence-based, plant-forward recipes!

09/21/2026

You want a salad that actually feels like a MEAL. 🥗🍋

This crispy lemon tofu kale salad checks all the boxes:
✨ Plant protein
✨ Fiber
✨ Calcium-rich greens
✨ Big flavor
✨ Sourdough for satisfying carbs

And the best part? You don’t need a complicated recipe.

🥬 MASSAGED KALE
2 cups chopped kale
1 tsp lemon juice
½ tsp maple syrup
1 Tbsp tahini
1 Tbsp olive oil
1 tsp capers
½ tsp garlic powder
Salt + pepper

Massage everything into the kale for 1–2 minutes until tender.

🍋 CRISPY LEMON TOFU
1 package firm/extra-firm tofu, drained + diced
½ cup flour
½ cup milk of choice
½ cup breadcrumbs

Dip tofu → flour → milk → breadcrumbs.

Pan-fry in a little olive oil until golden and crispy on both sides.

Serve over the kale with toasted sourdough.

💡 My dietitian meal-prep tip:
Cook the entire package of tofu. Use half for this salad and save the rest for a grain bowl, veggie bowl or wrap.

That’s how I like plant-forward eating: add more nourishing foods rather than obsessing over what you need to take away.

If you’re looking for easy vegetarian meals, plant-based protein ideas and satisfying salads, save this one. 🌱

Would you eat this for lunch or dinner?

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Thursday	9am - 5pm
Friday	9am - 5pm

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