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Happy Canada Day! Five Healthy Canadians to Celebrate

By Desiree Nielsen, RD

Happy Canada Day from Kauai folks! Eat some extra corn on the cob for me…

Since today is the day to celebrate this fine country of ours, I thought I would take the opportunity to shout out 5 of my favourite Healthy Canadians (food, that is!). Eat well, eat local…go hug a farmer.

Blueberries

The most wonderful time of the year is not December…it’s blueberry season 🙂 Eat 1 cup of this low glycemic, phytochemical-rich berry daily for better health. The compounds in blueberries help fight heart disease and cancer and keep your brain sharp. Buy large and freeze for local berries all year long! Find organic BC farms here.

Hemp Seeds

I can’t get enough of these power-packed seeds. 10g of protein in just 3tbsp and they come packed with anti-inflammatory omega 3 fats, calming magnesium and energizing manganese. Eat more! And support Canadian growers like Manitoba Harvest.

Lentils

Lentils are nutritional superheroes and should be a regular part of your nutrition plan. One of the richest fibre sources on earth, they also boast an impressive amount of iron and other critical minerals for overall health. Best of all, they cook up quickly making them the best legume for busy lives! Find recipes at http://www.lentils.ca

Oysters

We get all excited about salmon around these parts but our Pacific coastal waters in fact have other sea creatures living there! Oysters are high in energizing iron, immune-boosting zinc, calcium and magnesium for your bones and plenty of omega 3 fats to support a healthy body and mind.

For recipes from a local BC company, try Fanny Bay Oysters.

Hazelnuts

We may not grow almonds or macadamia nuts, but we do have hazelnuts! Fresh local hazelnuts are an incredible treat and incredibly nutritious, to boot. One ounce (about 23 nuts) contains plenty of heart healthy monounsaturated fat an a host of minerals including magnesium, copper and a whopping 90% of your daily manganese needs – a mineral that is essential for energy production in the body. To find BC hazelnuts, click here.

Enjoy Canada Day and eat plenty of great Canadian food!

PS…this is NOT a sponsored post…just wanted to celebrate some healthy Canadians and show them the love!

Plant-Based Diet

posted by Desiree Nielsen, RD on Jul 1, 2013 (last updated Sep 17, 2021)

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desireenielsenrd

Jun 3

Dietitian-approved tips to keep your gut happy on the road this summer (AD)

I’m a dietitian with IBS, so I know a thing or two about keeping my gut healthy on the road.

Your gut loves routine…but travel is all about shaking things up. So, if you have gut issues like IBS, here are a few travel-friendly tips to help you feel your best while you’re having fun!

👖 Ditch the waistband: long plane trips or car rides mean less movement and constricted bellies that can lead to gas and bloating. Wear loose fitting dresses or stretchy pants with soft waistbands.

🧹 Just add fiber: I don’t know about you, but one of the great joys of travel for me is the FOOD! So, I simply try to enjoy one higher fibre, higher veg meal a day. Like a smoothie, a grain bowl, or black bean tacos. Or buy some fruit and nuts to enjoy as snacks on the go.

🌾 FODMAP-sensitive? being plant-based and sensitive to the fructans in wheat and GOS in legumes often means choosing between feeling full and satisfied or not exacerbating my symptoms. But @fodzyme has changed that for me: it’s a flavourless powder that I can sprinkle on my food before eating that helps me enjoy my meal with fewer symptoms.

💃🏻 Keep moving: travel constipation is common and walking all day is a great remedy for this. But if you’re travelling for work, or lying on the beach all day, try sneaking in 20 minutes of movement each morning whether it’s a walk, yoga in your room or a swim to keep the body moving. Also, stay hydrated!! Important when it’s hot out, or you’re enjoying a few bevs…or both.

💩 Make time to poop: Especially if morning is your time, don’t rush out the door as soon as you wake up. It’s worth waking up 15-20 minutes earlier to have a big glass of water and a banana and just relax, allowing that gastro-colic reflex to do its thing and initiate a bowel movement so you can go before your day starts. It makes a huge difference.

How do you keep your gut well on the road? I’d love to hear your tips! And @fodzyme is offering you 20% off your first order with the code DESIREERD, link in bio!

#ibs #lowfodmap #ibsdiet #guthealth #guthealing #lowFODMAPdiet #guthealthdietitian #ibstravel #fodzyme

Dietitian-approved tips to keep your gut happy on the road this summer (AD)

I’m a dietitian with IBS, so I know a thing or two about keeping my gut healthy on the road.

Your gut loves routine…but travel is all about shaking things up. So, if you have gut issues like IBS, here are a few travel-friendly tips to help you feel your best while you’re having fun!

👖 Ditch the waistband: long plane trips or car rides mean less movement and constricted bellies that can lead to gas and bloating. Wear loose fitting dresses or stretchy pants with soft waistbands.

🧹 Just add fiber: I don’t know about you, but one of the great joys of travel for me is the FOOD! So, I simply try to enjoy one higher fibre, higher veg meal a day. Like a smoothie, a grain bowl, or black bean tacos. Or buy some fruit and nuts to enjoy as snacks on the go.

🌾 FODMAP-sensitive? being plant-based and sensitive to the fructans in wheat and GOS in legumes often means choosing between feeling full and satisfied or not exacerbating my symptoms. But @fodzyme has changed that for me: it’s a flavourless powder that I can sprinkle on my food before eating that helps me enjoy my meal with fewer symptoms.

💃🏻 Keep moving: travel constipation is common and walking all day is a great remedy for this. But if you’re travelling for work, or lying on the beach all day, try sneaking in 20 minutes of movement each morning whether it’s a walk, yoga in your room or a swim to keep the body moving. Also, stay hydrated!! Important when it’s hot out, or you’re enjoying a few bevs…or both.

💩 Make time to poop: Especially if morning is your time, don’t rush out the door as soon as you wake up. It’s worth waking up 15-20 minutes earlier to have a big glass of water and a banana and just relax, allowing that gastro-colic reflex to do its thing and initiate a bowel movement so you can go before your day starts. It makes a huge difference.

How do you keep your gut well on the road? I’d love to hear your tips! And @fodzyme is offering you 20% off your first order with the code DESIREERD, link in bio!

#ibs #lowfodmap #ibsdiet #guthealth #guthealing #lowFODMAPdiet #guthealthdietitian #ibstravel #fodzyme ...

desireenielsenrd

Jun 1

This roasted red pepper and white bean dip is channeling a sunbaked Spanish afternoon where the only effort you’re prepared to expend is lifting your fork.

It’s tangy and flavourful and I for one will be making this again and again all season long ☀️

It comes together in just 5 minutes with almost zero effort…and you can do so much with it!

🥪 Spread it on a sandwich

🍕 Use it as the base for a pizza

🍝 Toss it with pasta

🥒 Use it as a dip for crackers, sliced veggies or chips

It’s the perfect anchor for a lazy afternoon meal – let hummus take the week off!

The recipe is up at www.desireerd.com or via the link in my bio 👋

#easyplantbasedrecipes #easyveganrecipes #vegansnacks #eatmoreplants #veganrecipes #plantbased #snackideas #summerrecipes

This roasted red pepper and white bean dip is channeling a sunbaked Spanish afternoon where the only effort you’re prepared to expend is lifting your fork.

It’s tangy and flavourful and I for one will be making this again and again all season long ☀️

It comes together in just 5 minutes with almost zero effort…and you can do so much with it!

🥪 Spread it on a sandwich

🍕 Use it as the base for a pizza

🍝 Toss it with pasta

🥒 Use it as a dip for crackers, sliced veggies or chips

It’s the perfect anchor for a lazy afternoon meal – let hummus take the week off!

The recipe is up at www.desireerd.com or via the link in my bio 👋

#easyplantbasedrecipes #easyveganrecipes #vegansnacks #eatmoreplants #veganrecipes #plantbased #snackideas #summerrecipes ...

desireenielsenrd

May 30

Sprouted grains for gut health? Here’s why (AD)

Figuring out little swaps and additions is one of my favourite dietitian tricks because it makes it easier to reach your goals.

So if you’re trying to build a healthier gut, consider swapping your usual sliced bread for @silverhillsbakery 100% sprouted grain bread. Here’s what you need to know:

🌾 Each slice of 100% sprouted grain bread contains 5 grams of fibre. We need 25-38 grams of fibre daily for a healthy gut. PRO TIP: if you’re new to fibre, start slow. Enjoy just one slice of bread daily, and when your digestion adjusts, then add another.

🌾 Sprouting appears to change the nature of the starches and gluten in whole wheat, which may be easier on sensitive tummies. In fact, some data from Monash University suggests that sprouting may reduce fructans (a FODMAP) in wheat.

🌾 Sprouting also unlocks certain nutrients in whole grains, helping to either A) improve bioavailability or B) increase the overall amount of nutrition. Sprouted grain breads are a great source of zinc, an important mineral for both gut cell metabolism and immune function, as well as antioxidants.

🌾 Celiac disease or allergies aside, whole grains are an incredible gut health food and @silverhillsbakery sprouted grain breads make it easy to enjoy them…and so does this delicious cinnamon sugar nut butter!!

Here’s how to make it:

Roast 1 cup each of pecans and cashews at 350F for 8-10 minutes. Then pop into a food processor for 5-7 minutes until a smooth, glossy butter forms. Stir in 1 tbsp cane sugar, 2 tsp cinnamon, ½ tsp vanilla and ¼ tsp salt.

Full recipe at www.desireerd.com

#silverhillsbakery #sproutedgrains #plantbasednutrition #easyveganrecipes #wholegrains #toastrecipes #cinnamontoastcrunch

Sprouted grains for gut health? Here’s why (AD)

Figuring out little swaps and additions is one of my favourite dietitian tricks because it makes it easier to reach your goals.

So if you’re trying to build a healthier gut, consider swapping your usual sliced bread for @silverhillsbakery 100% sprouted grain bread. Here’s what you need to know:

🌾 Each slice of 100% sprouted grain bread contains 5 grams of fibre. We need 25-38 grams of fibre daily for a healthy gut. PRO TIP: if you’re new to fibre, start slow. Enjoy just one slice of bread daily, and when your digestion adjusts, then add another.

🌾 Sprouting appears to change the nature of the starches and gluten in whole wheat, which may be easier on sensitive tummies. In fact, some data from Monash University suggests that sprouting may reduce fructans (a FODMAP) in wheat.

🌾 Sprouting also unlocks certain nutrients in whole grains, helping to either A) improve bioavailability or B) increase the overall amount of nutrition. Sprouted grain breads are a great source of zinc, an important mineral for both gut cell metabolism and immune function, as well as antioxidants.

🌾 Celiac disease or allergies aside, whole grains are an incredible gut health food and @silverhillsbakery sprouted grain breads make it easy to enjoy them…and so does this delicious cinnamon sugar nut butter!!

Here’s how to make it:

Roast 1 cup each of pecans and cashews at 350F for 8-10 minutes. Then pop into a food processor for 5-7 minutes until a smooth, glossy butter forms. Stir in 1 tbsp cane sugar, 2 tsp cinnamon, ½ tsp vanilla and ¼ tsp salt.

Full recipe at www.desireerd.com

#silverhillsbakery #sproutedgrains #plantbasednutrition #easyveganrecipes #wholegrains #toastrecipes #cinnamontoastcrunch ...

desireenielsenrd

May 26

A lot of folks reduce their fruit and veg intake when their gut goes awry…but here’s why you want to rethink that (AD)

When issues like Crohn’s, ulcerative colitis or irritable bowel syndrome crop up, it is not uncommon that folks start reducing their intake of fruits and veggies.

And I get it: when you have terrible gas, bloating or like 100 poops a day, you may naturally gravitate towards “easy to digest” foods.

The issue with this is that you deprive the gut – and the gut microbiome – of nutrient-dense plants with multiple gut boosting benefits, such as improving the gut microbiome, regulating digestion and helping to feed and reduce inflammation in the gut tissues.

So how can you enjoy fruits and veggies for gut health?

A few tips…

1️⃣ Constipated? In addition to eating more fibre-rich foods, focus on foods with poop-promoting compounds, like the actinidin in kiwis (2 a day!), or the naturally occuring sugar alcohols in mango, mushrooms or pears.

2️⃣ Things a little, um, loose? Try gentler options rich in soluble fibre like ripe banana, cooked apples, eggplant, okra, or oranges.

3️⃣ Very sensitive gut, like in IBD? One of our core practice tricks is to blend foods. So, enjoy a small smoothie (sip slowly!) instead of whole fruits and veggies. Or make a roasted vegetable soup or dip and eat small amounts to help you restore your tolerance over time.

Fruits and vegetables are sooooo good for you – I am so thankful to @halfyourplatecanada for partnering with me to help spread the word.

(And don’t forget the biggest gut booster of all: go get some 1:1 help from a gut dietitian!)

#halfyourplate #eatyourveggies #guthealth #guthealthmatters #guthealthdiet #guthealthdietitian #plantbasednutrition

A lot of folks reduce their fruit and veg intake when their gut goes awry…but here’s why you want to rethink that (AD)

When issues like Crohn’s, ulcerative colitis or irritable bowel syndrome crop up, it is not uncommon that folks start reducing their intake of fruits and veggies.

And I get it: when you have terrible gas, bloating or like 100 poops a day, you may naturally gravitate towards “easy to digest” foods.

The issue with this is that you deprive the gut – and the gut microbiome – of nutrient-dense plants with multiple gut boosting benefits, such as improving the gut microbiome, regulating digestion and helping to feed and reduce inflammation in the gut tissues.

So how can you enjoy fruits and veggies for gut health?

A few tips…

1️⃣ Constipated? In addition to eating more fibre-rich foods, focus on foods with poop-promoting compounds, like the actinidin in kiwis (2 a day!), or the naturally occuring sugar alcohols in mango, mushrooms or pears.

2️⃣ Things a little, um, loose? Try gentler options rich in soluble fibre like ripe banana, cooked apples, eggplant, okra, or oranges.

3️⃣ Very sensitive gut, like in IBD? One of our core practice tricks is to blend foods. So, enjoy a small smoothie (sip slowly!) instead of whole fruits and veggies. Or make a roasted vegetable soup or dip and eat small amounts to help you restore your tolerance over time.

Fruits and vegetables are sooooo good for you – I am so thankful to @halfyourplatecanada for partnering with me to help spread the word.

(And don’t forget the biggest gut booster of all: go get some 1:1 help from a gut dietitian!)

#halfyourplate #eatyourveggies #guthealth #guthealthmatters #guthealthdiet #guthealthdietitian #plantbasednutrition ...

desireenielsenrd

May 24

This galette looks cute and is actually super doable.

You guys know me by now: I’m not much for “project” baking. Never made a croissant in my life. Pie dough? Makes me anxious.

But this? This rhubarb galette is a lot easier than you think. All you do is mix the dough in a food processor, chill it for an hour, roll and fold.

It’s effortlessly vegan (no one will guess) and as delicious on its own as it is with a scoop of vanilla ice cream. I used a blend of rye flour and AP for the dough, so it’s got plenty of flavour and I promise, you cannot mess it up.

Case in point: I accidently used too much water in making the reel and my dough was quite wet so I just dumped a bunch of flour on it and kneaded it in and it still turned out perfectly. No soggy bottoms in sight!

Also, I will never tire of putting cardamom in my desserts but I have to admit, the black pepper was a winning move.

I hope you love it!!! Make it this weekend…and all summer long. Recipe link in my profile 👋

#plantbasedrecipes #veganrecipes #plantbased #vegandesserts #rhubarbrecipes #rhubarb #galette ...

desireenielsenrd

May 17

The asparagus salad of my dreams! 💭

I didn’t think I could love anything like I love a kale Caesar but this asparagus salad comes real close. It’s all about textures – crisp panko crumbs, crunchy almonds and tendercrisp asparagus – and layers of flavour…from the salty tang of fried capers to umami-packed breadcrumbs and a punchy garlic vinaigrette.

It’s my take on the delicious asparagus salad from the Six Seasons cookbook, one of my forever faves.

Yes, there are three separate steps. But they’re all super quick…so don’t let that deter you! The whole shebang comes together in like 20 minutes and I promise, you’ve never been more excited to eat asparagus.

Recipe link in my profile…I hope you love it!

#plantbasedrecipes #veganrecipes #asparagusseason #saladsofinstagram #vegansalads #saladrecipe ...

desireenielsenrd

May 12

PSA: you don’t need to shoot ACV to fix your blood sugars.

I get it. We all love a low effort hack. But they don’t always work as advertised.

While some folks may make it seem like blood sugar response is predictable, it’s actually not. Your glycemic response to the same food can be different from day to day because of non-food factors like:

- stress
- sleep
- illness and pain
- menstrual cycles
- medications
- physical activity

Also, we rarely eat a single food at a time. When we pair carbohydrate-rich foods like pasta or potatoes with fibre, protein, or a bit of acid…say a lentil bolognaise…those factors slow down the rate at which blood sugars rise without needing to gulp down a bunch of vinegar.

⚠️I feel like it needs to be said: the way a food effects your blood sugars IS NOT the same as it’s healthfulness.

Case in point: butter has no carbs and therefore a lower glycemic load than nutrient-dense blueberries.

And yet when we’re looking at the strategically selected output from someone’s glucose monitor, seeing a flat curve vs a “spike” makes us think the opposite.

If you don’t have blood sugar issues, and are generally eating a lot of whole plant foods, you really don’t need to worry about your blood sugars.

Of course, if you do have diabetes or pre-diabetes, or you know your dietary pattern is predominantly hyper-processed and refined carbohydrates, a dietitian can help you take a sane (and evidence-based) approach to getting you blood sugars on track. And you can save the ACV for a nice kale Caesar salad.

PMID: 31221273 29686462

#bloodsugar #bloodsugarbalance #evidencebasednutrition #plantbasednutrition #vegannutrition #nutritionmyths #acv

PSA: you don’t need to shoot ACV to fix your blood sugars.

I get it. We all love a low effort hack. But they don’t always work as advertised.

While some folks may make it seem like blood sugar response is predictable, it’s actually not. Your glycemic response to the same food can be different from day to day because of non-food factors like:

- stress
- sleep
- illness and pain
- menstrual cycles
- medications
- physical activity

Also, we rarely eat a single food at a time. When we pair carbohydrate-rich foods like pasta or potatoes with fibre, protein, or a bit of acid…say a lentil bolognaise…those factors slow down the rate at which blood sugars rise without needing to gulp down a bunch of vinegar.

⚠️I feel like it needs to be said: the way a food effects your blood sugars IS NOT the same as it’s healthfulness.

Case in point: butter has no carbs and therefore a lower glycemic load than nutrient-dense blueberries.

And yet when we’re looking at the strategically selected output from someone’s glucose monitor, seeing a flat curve vs a “spike” makes us think the opposite.

If you don’t have blood sugar issues, and are generally eating a lot of whole plant foods, you really don’t need to worry about your blood sugars.

Of course, if you do have diabetes or pre-diabetes, or you know your dietary pattern is predominantly hyper-processed and refined carbohydrates, a dietitian can help you take a sane (and evidence-based) approach to getting you blood sugars on track. And you can save the ACV for a nice kale Caesar salad.

PMID: 31221273 29686462

#bloodsugar #bloodsugarbalance #evidencebasednutrition #plantbasednutrition #vegannutrition #nutritionmyths #acv ...

desireenielsenrd

May 10

This vegan chocolate mousse cake will make you a believer.

Plants can do anything, including making desserts so delicious, so decadent tasting that no one will even suspect it’s vegan.

Let alone that the creamy, dreamy mousse is actually made of silken tofu 🤯

Yes, I did take my tofu chocolate mousse and make a cake out of it.

I poured it over a brownie-like bitter chocolate crust made from almond meal.

And it’s so easy, even a newbie cook can do it!

⏰ 15 minutes of hands on time

🥣 8 ingredients, a blender and a bowl

It’s delicious on its own, or you can pile on your favourite fruit, sauce or even sneak in a layer of jam.

Recipe link in my bio! Make it this weekend for company. Or yourself 😜

#vegandesserts #plantbasedrecipes #veganfoodshare #healthydesserts #veganrecipes

This vegan chocolate mousse cake will make you a believer.

Plants can do anything, including making desserts so delicious, so decadent tasting that no one will even suspect it’s vegan.

Let alone that the creamy, dreamy mousse is actually made of silken tofu 🤯

Yes, I did take my tofu chocolate mousse and make a cake out of it.

I poured it over a brownie-like bitter chocolate crust made from almond meal.

And it’s so easy, even a newbie cook can do it!

⏰ 15 minutes of hands on time

🥣 8 ingredients, a blender and a bowl

It’s delicious on its own, or you can pile on your favourite fruit, sauce or even sneak in a layer of jam.

Recipe link in my bio! Make it this weekend for company. Or yourself 😜

#vegandesserts #plantbasedrecipes #veganfoodshare #healthydesserts #veganrecipes ...

The information on this site is intended as educational only and cannot replace one-on-one consultation with a registered dietitian.
We respectfully acknowledge that we live and work on the ancestral and unceded lands of the Coast Salish peoples–Sḵwx̱wú7mesh (Squamish), Stó:lō and Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh) and xʷməθkʷəy̓əm (Musqueam) Nation.

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