Desiree Nielsen RD

Desiree Nielsen RD www.desireerd.com Registered Dietitian with over a decade of experience in gut health. 3x bestselling cookbook author.

Here to help you love what you eat, with flavourful plant-based recipes that don't take a lot of effort! Desiree practices anti-inflammatory nutrition where whole, unprocessed plant foods are the star of the show. No deprivation, no guilt...just juicy, vibrantly healthy living. Modern nutrition has been lost in a sea of nutrient recommendations. Food is more than the nutrition it provides — it is a vital part of our culture, our celebrations and our lives.

Love sour candy? Use up that giant watermelon and make this...we're finally getting some heat this weekend in Vancouver ...
06/10/2026

Love sour candy? Use up that giant watermelon and make this...we're finally getting some heat this weekend in Vancouver so it will be the perfect little cooling treat.

Recipe in the comments for ya!

06/08/2026

Exactly how much fiber do you need?

We typically say that women need at least 25 grams and men need at least 38 grams...but in reality, it's based on how much food you need.

So anyone in a smaller, less active body needs less. A 5'8" sedentary man is probably fine with less than 38g. Whereas 25g isn't gonna be enough for a 5'11" woman who runs marathons.

So choose your level according to your size and activity level! Start with 25g as a goal, if you currently eat less than that and work your way up as tolerated.

I easily eat 30-40g daily because of whole grains and beans. There's no issue with getting more, as long as your gut is happy!

Is there anything better than a good muffin? Packed with nutrition - and chocolate - these zucchini oat muffins bake up ...
06/08/2026

Is there anything better than a good muffin? Packed with nutrition - and chocolate - these zucchini oat muffins bake up super quick. I'll pop the recipe link below!

THE BEST HOT COCOA 🍫⠀⠀⠀⠀⠀⠀⠀⠀⠀I love a good hot chocolate and honestly, I like my homemade version best! Rich and creamy,...
12/01/2020

THE BEST HOT COCOA 🍫
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I love a good hot chocolate and honestly, I like my homemade version best! Rich and creamy, deeply chocolate-y and sweet but not too sweet.
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Here’s how you do it 👩🏻‍🍳
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Gently heat 1 cup of your favourite plant-based mylk. Soy or oat will be creamiest. Almond or cashew will give a lighter texture.
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Then add to a blender along with 1 tablespoon of cocoa (or raw cacao for a boost of anti-inflammatory flavonoids!), 1 tablespoon almond butter, 1-2 teaspoons of maple syrup or a big Medjool date, 1/2 teaspoon of cinnamon and 1/2 teaspoon of vanilla.
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Need to chill out? This recipe will mask the flavour of a half teaspoon of ashwagandha like it’s NBD! 💆🏻‍♀️
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Be sure to save this post for a rainy day. Or everyday. ☔️
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You can find the full recipe on www.desireerd.com if you search ‘hot chocolate’
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Are you into kraut?⠀⠀⠀⠀⠀⠀⠀⠀⠀Sauerkraut is lacto-fermented cabbage. It’s delicious and super easy to make. You just need ...
11/28/2020

Are you into kraut?
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Sauerkraut is lacto-fermented cabbage. It’s delicious and super easy to make. You just need cabbage, salt and a big jar. 👩🏻‍🍳
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Because it’s made from cabbage, sauerkraut contains sulfur-based phytochemicals such as indole-3-carbinol as well as l-glutamine, an amino acid that supports the integrity of the gut lining.
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Sauerkraut also contains beneficial lactic acid bacteria species such as Lactobacillus casei and Lactobacillus plantarum BUT how much you’re getting in your kraut is highly variable. (It may not be a lot!)
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I recommend including fermented foods like sauerkraut or miso in your diet daily if you enjoy them! They’re healthy and delicious 😋
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BUUUUT it’s important to know that the therapeutic benefits aren’t well researched...because the internet tends to make outlandish claims about fermented foods ✨
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In fact, in the last five years I could find only one small clinical trial. It looked at pasteurized vs raw kraut in Irritable Bowel Syndrome. 👩🏻‍🔬
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The result? The changes weren’t statistically significant...and may have been due to the vegetable as opposed to the bacteria 🤷🏻‍♀️(PMID: 30256365)
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Why might this be? Dumb luck (it was a small trial) or that the amount of bacteria in kraut isn’t high enough to have a significant effect...which I suspect.
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So enjoy your kraut because it’s nutritious and delicious, not for the probiotic benefits (until the research proves otherwise!).
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Have a Q about fermented foods? Let me know!
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🤓 alert: If you’re looking for a nice primer on fermented foods research, check out a review by that I found while researching the new book - it’s PMID: 31387262
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⠀⠀⠀⠀⠀⠀⠀⠀⠀ @ Vancouver - Unceeded Musqueam, Squamish and Tsleil-Waututh Territory

I haven’t read as much fiction as I usually do because I was writing this year - but also because I watched A LOT of TV ...
11/22/2020

I haven’t read as much fiction as I usually do because I was writing this year - but also because I watched A LOT of TV to distract myself from 2020.

By far and away, my fave novel of the year was The Vanishing Half - and if for some unknown reason you haven’t read Untamed, do it. Absolutely my fave non-fiction title of the year🔥

I am always a bit skeptical of ‘blockbuster’ books but in both these cases they delivered on the hype in a big way.

I really love giving books at the holidays and if you can, support your local bookshop because they really need it. Here in East Van, Iron Dog is an awesome choice - they also carry hint hint 😉

What was your fave book of 2020? I need to start building my to read list! 📚

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It’s FRIDAY...come get your FOOD FACTS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀Okay seriously, who here eats barley? 🙋🏻‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀It’s a super underr...
11/21/2020

It’s FRIDAY...come get your FOOD FACTS!
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Okay seriously, who here eats barley? 🙋🏻‍♀️
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It’s a super underrated grain that’s really inexpensive, filling and crazy healthy.
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Barley has a ton of benefits:
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🌾 Packed with phytochemicals like lignans (hormonal health), sterols (heart health) and flavonoids
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🌾 Beta-glucan from barley is thought to help lower cholesterol
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🌾 Barley supports a healthier microbiome, with more beneficial like Lactobacillus as well as increased short chain fatty acid production
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🌾 One cup cooked pearl barley contains 4g fibre, 4g protein, iron + zinc for energy + immunity and plenty of potassium for electrolyte balance. It’s also supportive of blood sugar balance.
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Enough of the sales pitch....let’s get EATING 😋
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🌱 cook up pearl or pot barley like rice in a bit of stock - or try adding some OJ to the water! Easy peasy
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🌱 has a lovely barley risotto - it’s way more filling than rice versions!
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🌱 Try the blood orange-braised cabbage and barley from
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🌱 There is a beautiful (easily veganized) Mediterranean 5-grain salad with sunchokes + beets at
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🌱 Cook a porridge with leftover barley and plant mylk, plus some chopped apricots, grated pear and a healthy dose of cinnamon
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(PMID: 28911532, 27273067, 30396006, 28815303 for all you 🤓)

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