Nijya The Dietitian

10/13/2026

Have you tried butternut squash? Maple-roasted butternut squash 🍁 sweet, smoky, and so easy.
Butternut squash is a high-fiber veggie, which makes it a great choice for keeping you full and supporting your gut. 🙌🏾
Here’s how I make it:
1️⃣ Toss cubed butternut squash with olive oil, salt, pepper, smoked paprika, garlic powder, and onion powder
2️⃣ Roast at 450°F for 15 minutes
3️⃣ Drizzle maple syrup on top
4️⃣ Roast 10 more minutes, until it’s the texture you like (softer or more caramelized!)

Tell me in the comments how you like to cook butternut squash 👇🏾

10/11/2026

Are you trying steak au poivre? Tell me in the comments!
I tried the viral steak au poivre, then made it a balanced plate
Ingredients:
🥩 2 steaks (NY strip or filet)
🌶️ 2 tbsp crushed black peppercorns
🧂 Salt (for the steaks and the sauce)
🫒 2 tbsp olive oil
🧅 1 shallot, minced
🧄 2 garlic cloves
🌿 1 small bunch fresh thyme
🍲 Beef broth
🥃 2 tbsp cognac or brandy (or broth)
🥛 ½ cup heavy cream 
🟡 1 tsp Dijon mustard
🍎 1 tsp apple c***r vinegar
🫛 Green beans
🧅 Red onion
🍄 Mushrooms
🥔 Potatoes for mashing
❤️black owned seasoning for the veggies Smokin' Buttz BBQ | Nashville, TN
How to:
1️⃣ Toss green beans, red onion, and mushrooms in oil , season, and roast until golden.
2️⃣ Salt the steaks, press in the peppercorns, and sear in oil 3-4 min per side.
3️⃣ Rest the steaks, then sauté shallot, garlic, and thyme in the same pan.
4️⃣ Deglaze with cognac, then stir in the cream, Dijon, apple c***r vinegar, and a pinch of salt.
5️⃣ Serve the steak with roasted veggies and mashed potatoes.
RD tip: Fill half your plate with roasted veggies, a quarter with steak, and a quarter with mashed potatoes. You still get the restaurant-style sauce, and the plate has fiber, protein, and staying power.
No food is off limits. Just build the plate! 💚

10/11/2026

New GLP-1 video posted ❤️❤️❤️

Ozempic, Wegovy, Zepbound, Mounjaro — you've heard the names, but w...

10/06/2026

Do you use multiple salt seasoning blends? 🧂 Let’s talk about it 👇🏾

This curry chicken noodle soup builds big flavor without stacking salty blends. Many seasoning mixes (like garlic salt, onion salt, and all-purpose blends) each carry sodium, and it adds up fast. Here, curry powder does the heavy lifting, and plain garlic and onion powder round it out.

✨ Why curry powder?
Its warm spices, like turmeric, coriander, and cumin, give you depth and flavor without needing extra salt. Turmeric also contains curcumin, a compound studied for its anti-inflammatory properties.

🍲 What’s in it:
chicken thighs, celery, red onions, carrots, garlic, turmeric chicken bone broth (regular chicken broth works too), cavatappi noodles, curry powder, garlic powder, and onion powder
💡 Dietitian tip: choose a low-sodium broth, taste before you add salt, and let the spices do the work. You get a cozy, protein-packed bowl with veggies and carbs in one pot.
Save this for your next soup night 🔖 and tell me in the comments: how many seasoning blends are in your cabinet?

Original recipe Roti

09/30/2026

Crispy dill chicken Caesar wrap 🥬🥒 27g protein and 6g fiber, ready in minutes. This is the lunch you’ll be making on repeat!
Here’s what you need: 🍗 Kirkland chicken breast chunks (Chick-fil-A dupe) 🌯 Aldi high protein tortilla 🥗 Ken’s Caesar dressing 🧀 Fresh Parmesan 🥒 D&J’s Pickle-licious crisps for the dill crunch 🍞 Toasted bread crumbs 🥝 Kiwi on the side for extra fiber and vitamin C
Save this for your next busy weekday lunch! 📌