The Enlightened Dietitian (2026)

05/08/2024

The farmers 👩‍🌾 market stalls are bursting with a variety of colors, textures, and flavors, many of which are unique and not commonly found in your average grocery store.

Here are some unique finds and how you can incorporate them into your meals.

Swipe to learn how to use each find. Whether you're roasting, blending, or sautéing, each ingredient offers a fresh twist to your recipes.

Happy cooking and exploring! 🍴✨

"

22/11/2023

Bear with me - this is more of a mindset shift than nutrition advice.

Let's call the holidays out for what they are. Just a few days.

When you think about it, the "holidays" actually represent very few days. So the first step to maintaining your health during the holiday "season" is to give yourself freedom on THOSE days and apply your everyday health strategies for the rest of the "season" [all the time in between].

Don't worry about the pie on Thanksgiving.

Don't worry about the mashed potatoes.

Don't stress about indulging in the cheese board.

Go ahead and eat the chocolate bark [with almonds!]

A few days of joy won't matter to your health, but depriving yourself just might.

17/11/2023

This spiced cranberry relish recipe is sure to be a favorite this holiday season! ✨

It has the perfect mix of flavors with warm spices and a pop of fresh citrus fruits! 🍊

Pro tip: make it ahead of time to allow the flavors more time to blend. 😋

Ingredients needed:
❤️ 12 oz cranberries, fresh, sorted, and washed
❤️ 2 apples, chopped
❤️ 2 oranges
❤️ 1/3 cup of maple syrup
❤️ 1/4 tsp allspice
❤️ sale to taste

After prepping the ingredients follow these 5 steps!

1️⃣ In a medium saucepot, add cranberries, apples, orange juice, maple syrup, and allspice.

2️⃣ Bring to a boil, then reduce heat to simmer. Simmer the mixture, stirring often and breaking up the cranberries as they soften.

3️⃣ Once the mixture has thickened, remove from heat and stir in zest and orange segments.

4️⃣ Season with salt to taste.

5️⃣ Bring to room temperature then refrigerate for at least 3 hours before serving.

"DELICIOUS!" 🤩 WHat would you serve it with? 👇 Let me know in comments.

17/11/2023

🍒 Dive into the World of Cranberries! 🌟

Are you ready to discover the vibrant, tangy, and nutrient-packed world of cranberries? These little red wonders are bursting with health benefits you won't want to miss. 🤩💪

Here's why cranberries deserve a spot on your plate:

✔️ Rich in Antioxidants: Cranberries are loaded with antioxidants, like proanthocyanidins, that help fight free radicals and support overall wellness. 💥

✔️ Urinary Tract Health: They're famous for their ability to promote a healthy urinary tract by preventing the adhesion of harmful bacteria. 🚽💧

✔️ Vitamin C Boost: Cranberries are a great source of vitamin C, which strengthens your immune system and keeps your skin glowing. 🍊✨

✔️ Heart Health: The polyphenols in cranberries can help reduce the risk of heart disease by improving cholesterol levels and blood pressure. ❤️🔑

✔️ Digestive Aid: Loaded with fiber, cranberries support digestive health and keep your gut happy. 🍽️🧡

✔️ Low in Calories: Enjoy the goodness of cranberries without guilt, as they are low in calories and high in flavor! 🥗

✔️ Versatile: From sauces to smoothies, salads to baked goods, cranberries add a zesty twist to your favorite dishes. Get creative in the kitchen! 🍽️👩‍🍳

✔️ Fall & Winter Fruit: Cranberries are in season during the fall and winter, making them perfect for festive recipes and holiday gatherings. 🎄🍂
Embrace the cranberry love and give your health a fruity boost! 🌟

14/11/2023

It’s National Pickle Day! 🥒

Quick and Easy Way to Transform Your Veggies! 🥒✨"

Ever thought of pickling as the ultimate culinary magic trick? Presto! Transform everyday veggies into mouth-popping flavor bombs! 🤤 Unlike fermentation, pickling is quick, simple, and oh-so-delicious.

🍏 The Vinegar Factor: Different vinegars mean different flavors. From the tang of apple cider vinegar to the subtle notes of champagne vinegar, your choices are endless! But remember, red wine vinegar will add color to your veggies.

🌿 Herb and Spice Blend Ideas:
Red pepper flakes + basil + garlic + red or white wine vinegar 🌶️

Coriander seeds + Thai chilies + Thai basil or cilantro + apple cider vinegar 🌱

Fennel seed + tarragon + shallot + white wine or champagne vinegar 🌿

🍯 To Sweeten or Not to Sweeten: While cane sugar is most common, you can also use honey for a different kind of sweetness. 🐝

🧂 Salt Guidelines: Start with at least 1 teaspoon of Kosher salt per cup of liquid, and adjust to taste.

Swipe for a quick-pickle recipe 👉

13/11/2023

Who knows what I am? 👀

👉 A Persimmon!

If you’re looking for a sweet, delicious, and nutritious snack, this is a perfect and unique choice.

Persimmon is an oval-shaped fruit with a rich orange color and a sweet taste. 🧡

Persimmons are full of antioxidants, vitamins, minerals, fiber, and other essential nutrients that can benefit your health in many ways.

They contain high levels of Vitamin A which helps keep your eyes healthy and improves your vision. 👁

They also have anti-inflammatory properties that can help reduce inflammation in the body. 🙌

This can help protect against heart disease, cancer, arthritis, and other chronic conditions.

Additionally, they contain compounds that may help reduce cholesterol levels in the blood which can lead to improved cardiovascular health overall.

✅ You can eat them fresh as a snack or add them to salads or smoothies for extra flavor and nutrition.

✅ You can also use them as an ingredient in baked goods like pies or muffins for a sweet treat with added nutritional value.

✅ Other popular uses include making jams or jellies or baking them into bread or cakes – yum!

👩‍🍳 CULINARY TIP:
Selecting persimmons at the grocery store is easy once you know what to look for.

👉 Choose persimmons that are firm, yet slightly soft to the touch.
👉 Make sure the persimmons have brightly colored bumps and no bruises or punctures on their surface.
👉 Finally, give them a gentle sniff--persimmons should have an appealing aroma with a hint of sweetness.

11/11/2023

Check out this party in a bowl! 👇

A well-balanced diet that includes a variety of colors helps ensure you're providing your body with beneficial compounds including phytochemicals and antioxidants. Phytochemicals are compounds in fruits, vegetables, whole grains, and other plant foods that may reduce the risk of many chronic diseases. Phytochemicals are antioxidants that prevent damage to cells from free radicals.

But can all that nutrition taste good? You betcha!

BUTTERNUT SQUASH CONFETTI SALAD 🎊🥗

Ingredients:
✔︎ 2 lb butternut squash, peeled, seeded and cubed
✔︎ 1 cup quinoa, rinsed
✔︎ 2 cup vegetable broth, low-sodium
✔︎ 1 Tbs olive oil
✔︎ 4 cup kale, chopped
✔︎ 1 cup pomegranate seeds

Prep:
✅ Preheat oven to 400°F and line baking sheet with parchment paper
✅ Peel and chop the squash
✅ Remove tough stems from kale and chop

Make:
✅ Toss butternut squash with oil, add to the baking pan, and roast in the oven for about 15-20 minutes until soft and slightly browned.
✅ Meanwhile, add quinoa to a small saucepot and cover with broth. Bring to a boil, then cover and simmer for ~12-15 minutes until all the liquid is absorbed. Remove from heat and add to a large bowl.
✅ Add kale to warm quinoa and stir [heat will slightly wilt leaves.]
✅ When the butternut squash is done, add to the bowl of quinoa and kale. Stir in pomegranate seeds and toss with dressing.

Dressing:

✔︎ 3 Tbs red wine vinegar
✔︎ 1/4 cup olive oil
✔︎ 1 tsp mustard, Dijon
✔︎ 1 tsp maple syrup
✔︎ 1/4 tsp garlic powder
✔︎ salt, to taste

✅ Add all ingredients to Mason jar and shake!

09/11/2023

Reduce your stress and still impress 👩‍🍳

This Braised Fennel recipe is how you eliminate stress in your kitchen but still impress during the holidays. 🙌

It's so easy, you might even start keeping it as a regular on your winter menu 🍽

Ingredients you need 👇

3 bulbs fennel, trimmed and sliced
2 Tbs olive oil, extra-virgin
1 cup vegetable broth
salt & pepper to taste
1/4 cup mint leaves, fresh
4 oz goat cheese, crumbled
1/4 cup pomegranate arils

Directions:
1️⃣ Trim fennel saving some fronds for garnish - be sure to not trim too much of the root. You want to maintain the shape of the bulb.
2️⃣ Cut fennel bulbs into wedges.
3️⃣ In a large skillet, add oil and fennel. Sauté over medium heat to slightly brown both sides of the wedges.
4️⃣ Add broth, season with salt and pepper, and reduce heat to low. Simmer for 10-15 minutes, turning gently, until the fennel is tender.
5️⃣ Serve topped with reserved fronds, fresh mint, cheese, and pomegranate arils.

Swipe and save the recipe - enjoy!

07/11/2023

November is National Diabetes Month, and it's a crucial time to spread awareness about this increasingly common condition.

Did you know that diabetes is more than just high blood sugar? Left untreated, it can lead to heart disease, nerve damage, and more. 📈❤️

👩‍⚕️ The Insulin Factor: Your pancreas is the star player in diabetes. It's what makes insulin—the key to unlocking your cells and letting sugar in. When things go awry:

Type 1 Diabetes: Your body doesn't make insulin.
Type 2 Diabetes: Your body either resists insulin or doesn't produce enough.

🚨 Warning Signs:
Increased hunger and thirst
Constant fatigue
Blurred vision
Numbness in hands and feet
Unexplained weight loss

🍴 Nutrition Therapy:
Opt for a rainbow of fruits and veggies, whole grains, lean proteins, and heart-healthy fats. 🥦🍓🍗🥑

Reduce consumption of fried foods, excess sodium, and sugar-laden drinks. 🚫🍟🥤

Don't go it alone! Partner with a registered dietitian to craft a nutrition plan that's tailored just for you. 👩‍⚕️📋

03/11/2023

Where did the crockpot come from? Let's take a quick trip down memory lane to find out. 🤔

In the 1930s, Irving Naxon came up with the idea for the crockpot after hearing stories from his Jewish grandmother about how her mother would cook stews and roasts in a clay pot that was placed underneath the hot ashes of the family's wood-burning stove.

In the 1970s, Julia Child featured the appliance on her show and it was only a matter of time before this humble countertop appliance found its way into kitchens all across America.

Today, there are dozens of different brands and models of crockpots available on the market, each with its own unique features. No matter what your budget or cooking needs are, there's sure to be a crockpot out there that's perfect for you.

Swipe for 5 reasons you should use a crockpot in your kitchen!

02/11/2023

World Vegan Day
________________________________

Where do you get your protein? 🤔

For those who follow a plant-based diet, this is probably the number one question they get asked.

That's because most people associate protein with animal foods only. But did you know there are plenty of plant-based sources too? 🌱

If you’re a plant-based athlete, you’ll need to pay more attention to your protein intake to make sure you meet your goals but it is possible to meet your needs with plants and thrive.

Swipe to see our 10 favorite plant sources of protein 🙌

26/10/2023

Boost Your Bone Health!💪

Our bones are the essential support system for our bodies and play a vital role in maintaining our overall health.

Many factors can affect bone health, including genetics, age, lifestyle, and diet. While we can't control all of these factors, we do have control over what we eat. 🍽

Incorporating certain foods into our diet can help support and maintain strong bones.

🥛One crucial nutrient for bone health is calcium. Calcium helps to build and maintain bone strength and density. Good sources of calcium include dairy products such as milk, yogurt, and cheese, as well as green leafy vegetables like kale and broccoli.

☀️Another nutrient for bone health is Vitamin D. Vitamin D helps the body absorb calcium and supports bone growth and remodeling. Foods high in vitamin D include fatty fish like salmon, tuna, and mackerel, as well as fortified milk and cereals.

In addition to calcium and vitamin D, other essential nutrients for bone health include magnesium, potassium, and phosphorus. These nutrients can be found in a variety of foods such as whole grains, beans, nuts, and seeds.

Remember that a diet rich in fruits, vegetables, lean proteins, and low-fat dairy can help support overall bone health. 🩻

So next time you're planning your meals, make sure to include these bone-boosting foods. 🦴

The Enlightened Dietitian

05/08/2024

22/11/2023

17/11/2023

17/11/2023

14/11/2023

13/11/2023

11/11/2023

09/11/2023

07/11/2023

03/11/2023

02/11/2023

26/10/2023

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