Mr. Registered Dietitian

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Mr. Registered Dietitian

- Clinical Registered Dietitian
- Specializing in elderly adult nutrition
- Sharing easy, delicious

02/09/2026

Buffalo Chicken dip with veggies, nacho chips and pretzels as dippers. It’s top tier eating during the big game 🏈🧀🍗🔥
Recipe from but made with 5 cups shredded rotisserie chicken, and some added Tajin and other spices.
I also feel like leftovers of this would be great on-top of iceberg lettuce in a salad 🥗

03/21/2025

Food photo dump: snapshots of real meals and snacks enjoyed over the last few months.
⭐️If I had a golden rule for someone looking for a diet, I’d say they should reframe it as a lifestyle change. If you are looking to lose weight, managing portions and learning how to read food labels will help you understand what you are eating and learn from your habits.
⭐️ Enjoy food, add vegetables to every meal, have protein at snacks, and cook more at home. You’ll see from my photos that there’s a lot of fresh foods, but there is use of premade options and eating out is a-okay.
Here are some meal and ideas in the photos:
- Pulled chicken instapot tacos 🌮
- loaded ground chicken nacho 🧀
- ham and turkey cheese toasties 🦃
- omelettes, hashbrowns, and banana pancakes 🥞
- overnight oats with sliced fruit 🍌
- rice cake with peanut butter, berries and chocolate drizzle 🍫
- eggs and bacon and roasted broccoli 🥦
- portioned out cheese tortellini, frozen meatballs and cooked greens 🥬
- pizza with a garbage salad (lettuce, spiced nuts, pickled onion, cucumber, croutons and dressing) 🥗
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10/16/2024

Peanut Butter and Jelly Pancakes 🥞🍓🍁
My new favourite way to eat pancakes: putting a layer of strawberry jam and a layer of peanut butter between pancakes, then topping with a maple-syrup flavoured Greek yogurt + granola.
🥞How do eat your pancakes?

09/26/2024

It started and ended with pizza 🍕
New York City- a foodies dream 🗽

07/21/2024

Avocado toast with feta, red pepper, and green onion🥑 VS Scrambled Egg on toast - what’s your pick?

07/18/2024

40 Minute Cast Iron Chicken Thighs + Lentil Mirepoix Stirfry🍗🥘🥕🧅
Here’s a simple weekday recipe you can change up by adding any seasoning blend you wish.
🔥 Preheat the oven to 425F. You’ll also need to grab a non-stick pan for the veggies and a cast iron pan for the chicken.
🌶️Start by mixing together your spice blend. I usually add 1tsp coarse salt, 1/2tsp black pepper, 1/4tsp cayenne pepper, and a teaspoon each of: smoked paprika, garlic powder, cumin, and onion powder. Set aside.
🥕Dice your veggies for the stir fry. I used two ribs of celery, a whole carrot, half an onion and half of a red pepper.
🍗Pat your chicken thighs (6) dry with a paper towel and rub the spice mix on the chicken. The chicken thighs I used had the skin on one side and I trimmed the fat up before adding the spice.
🥘To a cast iron pan, add 2Tbsp avocado oil and once heated at medium-high heat, add the chicken thighs skin faced down. Let it cook for 7-9 minutes- you’ll know it’s good when it easily lifts off the pan and had a nice browning. Flip the chicken over and cook in the oven for 18-20 more minutes.
🧅 As the chicken bakes, heat 1Tbsp olive oil on medium in a non-stick pan and add your diced veggies. Cook about 5-7 minutes until the onions soften. Add any spices you want for the veggies- I used a no-sodium garlic seasoning blend from Ms Dash. I then added 2tsp minced garlic, 1/2can of lentils, and a cup of cooked chopped spinach.
🥄Stir the veggie + lentil mix on low heat, adding some broth or oil as it cooks if it gets dry. It will be ready once the chicken is done!
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There you have it - a realistic weekday meal that makes 2-3 servings and can be ready from cutting board to table in 40 minutes.

06/28/2024

Pecan Butter Tart Oats with whipped cottage cheese icing🥣☀️
With Canada Day right around the corner, what better way to celebrate than a bowl of oats honouring our national dessert?
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🥣 Oats: boil 2 cups of water on the stove top. Once at a low boil, add 1 cup of rolled oats and turn to low heat. Stir in a pinch of salt and cook on low for about 5 minutes, or until the water is absorbed. Remember to stir occasionally! Once cooked, take off heat and stir in 1/4cup milk of your choice, 4tbsp chia seeds, 2tbsp ground flax, 2tbsp maple syrup, and 1tsp cinnamon. Cover and set aside for 2-3 minutes.
🥜 In a metal pan, add 1tbsp butter and heat on medium low heat. Once melted, add 1/2cup of pecan halves and 2tbsp brown sugar (the amount of sugar is up to you!). Stir until gooey and toasty, about 1-2 minutes. Set aside for assembly.
☀️ Makes 2 generous servings- add oatmeal to bowls, top evenly with the pecans, sprinkle some more cinnamon, and add a swirl of high protein frosting ⬇️
🍦optional- whipped cottage cheese frosting swirl on top: in a food processor, whip together a tub of cottage cheese with 2tbsp honey and 1tsp vanilla extract. Add some to a pipping bag and give it a whirl💫
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12/13/2023

Shakshouka- a flavourful way to add veggies at the start of your day!
🍅 Any registered dietitian would tell you that eating more vegetables is the way to go. This dish has it all and is a favourite for serving in the AM.
It is essentially poached eggs in a sauce consisting of tomatoes, onions, red peppers, olive oil, paprika, cumin, cayenne and salt and pepper.
🫑 to add even more vegetables and clean out your fridge of produce- add veggies like zucchini, spinach or mushrooms for added nutrition.
🎄With such festive colours, it’s the perfect holiday brunch option to impress your guests.

12/10/2023

The omelette from - but I’m not a classically trained French chef, so it turned into a scrambled egg.
Incase you didn’t know, this (supposed to be) French omelette is made with a generous amount of butter, eggs beaten over a sieve, a dash of salt, Boursin herb and garlic cheese in the middle, and then topped with crushed sour cream + onion chips and chives.
🍳The result is a creamy, smooth and garlicky egg with a nice added crunch from the chips.
🥚🥚🥚

10/27/2023

Taco Thursdays 🌮🍅🥑🌶️
So those little taco and fajita seasoning packets? Watch the sodium on those guys if you need to monitor your heart health. An entire package as the instructions had it, would provide an additional 12000mg sodium.
🌶️ Instead of using the whole packet, I used two tablespoons added to the ground meat.
🌮 Then I was able to control the added sodium with toppings and added more flavour with other spices. Cumin, cayenne, paprika, tajin, and onion powder were added to enhance the rest of the taco seasoning. I topped with a bit of the sauces in the photo, a low-sodium salsa, a little cheddar cheese, and pickled onion+jalapeños.
💡I put the remainder of the taco seasoning in a mini mason jar to use for cooking later.
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What’s your favourite style of taco? And are you hard or soft shell fans? The keto tortillas are slowly becoming a favourite - high fibre and I really like the texture.

10/12/2023

Homemade apple pie hits different 🍎🥧🍏
Recipe for the filling and crust from turned out perfectly- it’s one to add to the recipe binder.

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Niagara, ON

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https://www.instagram.com/joncontird/

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