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Kathy | Registered Dietitian 🇨🇦 I love sharing healthy-ish recipes to show you eating well can be easy, and how you can enjoy all foods as part of a balanced diet

I didn’t even know Canadians celebrated Thanksgiving on a different date to Americans, but here we are 🇨🇦🦃These Claire S...
10/12/2026

I didn’t even know Canadians celebrated Thanksgiving on a different date to Americans, but here we are 🇨🇦🦃

These Claire Saffitz pumpkin caramel bars are sooo good too 🍁highly recommend if you’re looking for a fall dessert option!

Thanksgiving dessert | fall vibes | pumpkin dessert | Kiwi in Canada

How I optimise my iron intake without just “eating more red meat” 🥩🫘  Several factors affect iron absorption, and it can...
10/08/2026

How I optimise my iron intake without just “eating more red meat” 🥩🫘

Several factors affect iron absorption, and it can be really tricky to balance different inhibitors of non-haem iron 🫠 for example, tannins in tea and coffee, as well as calcium and phytates (in wholegrains), reduce bioavailability of the iron fortified breakfast cereal … so it’s a bit of a catch 22 that ‘healthier’ cereal is wholegrain, often eaten with milk, and also alongside tea and coffee at breakfast ☕️🍵 lol

I find the easiest ways to optimise iron intake are
🥝 try have vitamin C with meals (fruit at breakfast, vit C containing veg at lunch and dinner) to enhance absorption and counteract other inhibiting factors
☕️ try have tea/coffee an hour apart from a meal if possible
🍗 if you eat meat/fish/poultry, pair this with plant-based sources of iron
🌈 include a range of iron sources in meals and snacks throughout the day, so you’re not relying on getting all your daily iron in one meal only

Dietitian eats | iron deficiency tips | healthy meal ideas | dietitian tips

10/01/2026

My go-to brown butter choc chip cookies; fall edition 🍂🤎

You will need (makes 8 large cookies)
110g salted butter (or unsalted butter and add a pinch of salt)
125g all purpose flour
1/2 tsp baking soda
100g brown sugar
40g granulated white sugar
1 large egg, room temp
1 tsp vanilla extract
1/3 cup chopped pecans, toasted
1/3 cup choc chips
1/4 coffee Skor toffee bits
Optional: pinch of flaky salt to sprinkle at end

1. Cut the butter into cubes and brown in a pan (if you’ve never browned butter, look up a tutorial so that you know what cues to look for)
2. While the browned butter cools, whisk together the flour and baking soda in a medium sized bowl.
3. Once the browned butter cools (about 10 minutes), whisk in both types of sugar until dissolved. Whisk in the egg and vanilla extract, beat until pale and thick.
4. Add the flour and fold until only a few streaks of flour remain. Then add the pecans, choc chips and toffee bits. Fold to combine.
5. Leave the cookie dough for half an hour at room temp, the flour rehydrates and the dough thickens.
6. Preheat oven to 350F/180C and line a baking tray.
7. Scoop cookie dough into ping pong sized balls, and place a few centimetres apart on the tray (I baked 4 at a time). Do not flatten as the cookies spread a lot once baked.
8. Bake for 9 to 11 minutes, until edges are golden brown. The cookie dough balls can also be frozen and baked another time.
9. Allow to cool - the middle will be quite gooey and soft initially but sets once cool. Sprinkle with flaky salt while warm.

Adapted from the BA Brown Butter Chocolate Chip Cookies With Toffee recipe 🍪

Fall baking | autumn | fall baking inspo | pecan toffee cookies | easy baking recipes

Incredible views and a backpack full of snacks 🫶🏼 feeling very grateful to be able to explore Banff/Canmore again (this ...
09/29/2026

Incredible views and a backpack full of snacks 🫶🏼 feeling very grateful to be able to explore Banff/Canmore again (this time without flying halfway across the world!)

Larch Valley , Sentinel Pass , Banff National Park , hiking snacks , what I eat in a day , dietitian eats , Canmore eats

Embracing a new season ≠ buying stuff that ends up in landfill 🥴 despite what brands want us to believe, you don’t need ...
09/22/2026

Embracing a new season ≠ buying stuff that ends up in landfill 🥴 despite what brands want us to believe, you don’t need to buy another [insert: knit sweater / pair of boots / themed mug / seasonal candle] to celebrate fall x

🍂🤎🎃

Underconsumption core | low-buy fall | autumn vibes | fall season | fall hiking | pumpkin spice latte | fall baking | cosy breakfast inspo

dinner on the table in under 45 mins (including prep!) 💖 grilled halloumi, Cajun spiced chicken thighs, roast baby potat...
09/17/2026

dinner on the table in under 45 mins (including prep!) 💖 grilled halloumi, Cajun spiced chicken thighs, roast baby potatoes, simple salad 🥗 hits all the food groups and so yummy!

The key to quicker weeknight dinners is to get things cooking in the right order (ie. roast veg in first, or put the rice cooker on), and prepping as you go 🥒

Dietitian eats | healthy dinner ideas | healthy meal ideas | weeknight dinner

grocery haul 🛒✨ fridge was looking a little bare after a week of using up what we already had (grocery spend last week w...
09/15/2026

grocery haul 🛒✨ fridge was looking a little bare after a week of using up what we already had (grocery spend last week was only $40!), so let’s go do a bigger shop!

Dietitian grocery haul / healthy eating / healthy dinners / meal planning / Canada supermarket haul / dietitian eats

can confirm there are plenty of hot sauces and other condiments, but no real food lol

1. Check freezer, pantry and fridge to see what we already have
2. See what’s on special at the store
3. Think of dinners to make based on the above
4. Write my list (and try to stick to it!!)

Can’t forget the Loonie ($1 coin) for the trolley 🛒

Fresh produce 🥬 I sometimes do a top up shop at the local Asian supermarket or walk to another store near our apartment (especially if they have some good specials that week!)

Dairy 🥛trying to hit my daily calcium requirements! Most of us don’t eat enough, and idk about you but I want strong bones

Protein 💪🏼 thank god for tofu! High protein and the two blocks (900g total) cost $4.88, compared to $15 for chicken breast (1.16kg) 💀

Tip for the tomato paste - freeze leftovers in a flat sheet in a ziplock bag and portion by making indentations with a chopstick, then you can break off bits as you need

Testing these out before committing to a bulk pack at Costco 🤞 they sound promising - no sweeteners, minimal ingredients, protein comes from dehydrated egg whites 🥚 will report back

first proper cosy recipe for the season is here 🍂 but also all my pals coming out of winter into spring, you can’t go wr...
09/04/2026

first proper cosy recipe for the season is here 🍂 but also all my pals coming out of winter into spring, you can’t go wrong with a jazzed up banana bread 🍌

You will need…
1 C mashed banana (~ 2 large ripe bananas)
2 eggs
1/2 C vegetable oil
1/3 C buttermilk*
1 tsp vanilla extract
1 3/4 C plain flour
2/3 C white sugar
1 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon

Topping/filling
1/4 C white sugar
1 1/2 tsp ground cinnamon

*make your own buttermilk by combining 1/3 C milk with 1/4 tsp vinegar/lemon juice, leave for a few minutes to curdle and thicken; can also sub with regular milk but buttermilk makes the loaf more moist

1. Preheat oven to 180’C/350’F and line a 1lb loaf pan with parchment paper
2. Mix together the wet ingredients in a medium-sized bowl
3. Whisk together the dry ingredients in a large bowl, then fold in the wet ingredients
4. Transfer half the batter into the lined loaf pan, then sprinkle with an even layer of cinnamon sugar; reserve about 1 tbsp for the topping
5. Pour over the remaining batter, and top with the remaining cinnamon sugar
6. Bake for 55-65 minutes on the middle rack, or until an inserted skewer comes out clean

🏷️ fall baking | dietitian eats | cosy baking

Comment your favourite weeknight dinner, I’m always looking for inspo too 🫶🏼 🏷️ healthy dinner ideas | dietitian eats | ...
09/03/2026

Comment your favourite weeknight dinner, I’m always looking for inspo too 🫶🏼

🏷️ healthy dinner ideas | dietitian eats | nutritious meals | plant-based meals | salmon bowl | tofu stirfry | slowcooker curry

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Edmonton, AB

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