Plant-Based Recipes - Desiree Nielsen

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Desiree Nielsen

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Plant-Based Recipes

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Eat More Plants Cookbook
Plant-Based Recipes
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The Allsorts Podcast

Breakfasts

Low FODMAP Pina Colada Smoothie

Low FODMAP Pina Colada Smoothie

Low FODMAP Papaya Lime Smoothie

Low FODMAP Papaya Lime Smoothie

The BEST Vegan Breakfast Sandwich

The BEST Vegan Breakfast Sandwich

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Smoothies & Beverages

Low FODMAP Pina Colada Smoothie

Low FODMAP Pina Colada Smoothie

Low FODMAP Papaya Lime Smoothie

Low FODMAP Papaya Lime Smoothie

Warming Apple Cider Tonic with Turmeric

Warming Apple Cider Tonic with Turmeric

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Salads

Peach and Arugula Salad with Coriander Chile Vinaigrette

Peach and Arugula Salad with Coriander Chile Vinaigrette

16 Yummy Vegan Picnic Salads

16 Yummy Vegan Picnic Salads

12 Vegan Low FODMAP Lunches

12 Vegan Low FODMAP Lunches

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Healthy Snacks

Crispy Roasted Chickpeas with Everything Bagel Seasoning

Crispy Roasted Chickpeas with Everything Bagel Seasoning

Vegan Low FODMAP Peanut Butter Cookies

Vegan Low FODMAP Peanut Butter Cookies

Healthy Homemade Cinnamon Sugar Nut Butter

Healthy Homemade Cinnamon Sugar Nut Butter

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Mains

Vegan Egg Salad Sandwich (low FODMAP)

Vegan Egg Salad Sandwich (low FODMAP)

12 Vegan Low FODMAP Lunches

12 Vegan Low FODMAP Lunches

Vegan Cobb Salad with Tempeh ‘Bacon’

Vegan Cobb Salad with Tempeh ‘Bacon’

More from Mains

Side Dishes

Peach and Arugula Salad with Coriander Chile Vinaigrette

Peach and Arugula Salad with Coriander Chile Vinaigrette

Vegan Butternut Squash Kale Salad

Vegan Butternut Squash Kale Salad

Harissa Roasted Sweet Potato Salad with Spinach

Harissa Roasted Sweet Potato Salad with Spinach

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Desserts

Vegan Low FODMAP Peanut Butter Cookies

Vegan Low FODMAP Peanut Butter Cookies

12 Low FODMAP Desserts

12 Low FODMAP Desserts

Chocolate Cherry Cashew Cheesecake (vegan)

Chocolate Cherry Cashew Cheesecake (vegan)

More from Desserts >

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Eat More Plants Cookbook
Plant-Based Recipes

Only YOU knows what feels best in your body.
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I feel like I have to start this post with a big disclaimer: you don’t have to eat a gluten-free diet to be healthy. Gluten isn’t inherently ‘bad’ or inflammatory for everyone. If you need a reminder on this, scroll back through my feed for my last post on gluten.
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However, what if you eat a vegan or plant-based diet because it helps you feel your best or because it fits your ethics — and then a health condition crops up that means you need to go gluten-free. Do you have to give up your plant-based ways? 🌱
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No. You don’t.
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In my practice, I have encountered multiple clients who have been told by their health practitioner that having to eat a therapeutic diet they can no longer be vegan.
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Which is patently incorrect.
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There is the presumption that eating a plant-based diet is inherently restrictive - which it is not. In fact, these days it has never been easier to maintain a nourishing plant-based diet (assuming that you have the privilege of affording a weekly grocery shop).
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And in fact, taking a plant-based approach to your digestive health or other health condition may in fact be the most nutrient dense and healing way you could go. Ever notice how many plant-based gastroenterologists and cardiologists there are these days?
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When I started my digestive health practice, I began creating gluten-free recipes so they were accessible to all of my clients. So 95% of the recipes on my blog are already gluten-free and vegan and 100% of the recipes in #eatmoreplantscookbook are as well.
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If you need support staying well nourished, please go see a plant-based dietitian for some one-on-one care! And the full version of this post is at www.desireerd.com 👋

What’s the healthiest sweetener? 🍬 ⠀⠀⠀

What’s the healthiest sweetener? 🍬
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It’s true that we eat too many added sugars as a society. The American Health Association recommends no more than 6 tsp (25g) a day for smaller bodies and 9 tsp (36g) for larger bodies* When a single can of coke rings in at 38g of sugars, you can see how we get there 😬
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So I thought I’d make you this post will all of my HOT TAKES. Swipe through for all the different sugars I could think of in one go!
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SAVE it for later when you’re arguing with your BFF about the merits of coconut sugar 🌴
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BOTTOM LINE?
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1. Sugar is sugar, mostly. Calling cookies ‘healthy’ because you replaced 1 1/2 c sugar with 1 1/2 cup coconut sugar is LIES 😳
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2. Non-caloric sweeteners reinforce a love of sweets that drives you towards them and away from whole foods that can’t ‘compete’ due to their naturally tart, astringent, bitter and sour notes.
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3. You can unlearn a sweet tooth. Try using 1/2 cup less sugar in your baking. Or get your coffee drinks half sweet. Drinking flavoured seltzer instead of diet drinks. Wait for your taste buds to adjust..I promise they will!
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4. Weed sugar out of your everyday items like plant mylk, yogurts, etc. Cook more from whole foods…and this might shock you: feel free to add a bit of sugar/salt to your meals to help your taste buds love whole foods!
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5. Then, when you want some cake or ice cream or candy, just EAT IT. Enjoy it! It’s not gonna kill you. Don’t get the low sugar kind if you don’t actually like it cuz it won’t satisfy you.
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OF COURSE, this is all just for informational purposes. Eat what you want: good/bad is a myth. AND If you have diabetes, for example, follow your dietitians advice on sweeteners for your condition.

Fresh, juicy, EASY peach arugula salad 🍑
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It’s too hot to cook…make this peach arugula salad with a coriander chile vinaigrette that’s packed with flavour 💥
Fragrant coriander and a bit of fiery ginger and 🌶 are perfect with sweet ripe peaches and the creamy 🥑 makes this salad even more flavourful!
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It takes less than 15 minutes to make and is delicious with veggie burgers or sausages, or grilled tofu skewers 🍔
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And since I want you to take it easy, I’ll even make your grocery list for ya - it’s short! - so SAVE this post for when you’re at the store 📝
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✅ Baby arugula
✅ 2 peaches
✅ avocado
✅ red onion
✅ Thai or Fresno red chile
✅ whole coriander seed
✅ fresh ginger
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(I’m assuming you’ve got oil, ACV, sugar, salt and 🧄 at home)
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Recipe link is in my bio…and if you make it, I’d love for you to leave a star rating on the blog! It takes just a second and the Google robot overlords LOVE recipe ratings 🤖
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What’s your fave way to cook with peaches?

Nothing beats ice cold 🍉 in the summer ☀️

Nothing beats ice cold 🍉 in the summer ☀️

Buuuuut…just in case you need some extra motivation to double down on all that juicy goodness, know that watermelon is no slacker when it comes to nourishing your body either 🏃🏻‍♀️

Watermelon gets a bad rap as a ‘high sugar’ food because it has a glycemic index (GI) of 72 - 80. Which just goes to show you why living by GI is flawed AF. Also, sugar in fruit is not the same as added sugars…but that’s for another post ✨

Because it’s 92% water, 🍉 doesn’t have a lot of actual carbohydrates so the glycemic load AKA actual impact of eating it is only 4 or 5…making it a low glycemic load (GL) food.

So eat up friends!!! Here’s some fun ways to get more into your life 🎉

🍉 cube half a melon and freeze it, then add it to smoothies. @lindsaypleskot has a great recipe

🍉 grill it!!! @walderwellness has a great recipe

🍉 make salted watermelon juice: just blend it up with a bit of lime juice and a pinch of salt

🍉 go deeply savoury with a soy sauce laced watermelon salad, something like @healthyish shared a while back

🍉 eat it straight up, of course!

What’s your fave way to eat watermelon? AND, are you a mini or full size melon fan? We can take a full size one down in a few days around here 😬

I said what I said 😬 Look, I love fancy salts

I said what I said 😬

Look, I love fancy salts as much as the next foodie, but can we stop with the misinformation?

Saying that other salts are healthier than iodized salt is like saying that bottled OJ is healthier than pop because it has vitamin C (thanks @menshealthmag for that analogy 🔥)

In fact, if you look at the nutrient analysis for Celtic salt, it’s 85% salt, 8.5% 💧 and less than 1% magnesium, potassium and calcium.

Which means, a whole teaspoon (6g) of Celtic salt - more than most people will consume in a day - will net you a mere 11mg of calcium, 18mg of potassium and 6mg of magnesium.

It’s not a lot. Eating just 4 almonds will give you more of those minerals!

Iodized salt IS processed…but that processing is A) purification and B) a public health measure that ensures we get enough iodine to protect us from hypothyroidism 😳

In the US, the major sources of iodine are dairy products and iodized salt. If you’re plant-based, this should get your attention! 🌱

Iodine deficiency is increasing among adult women (sex assigned at birth). Why? Well, we’re eating less dairy…and iodized salt. A 2015 study suggests that only 53% of salt sales in the US were iodized salts.

🌊 Iodine comes from the ocean, so what about sea salt? Natural source iodine sublimates out of sea salt rapidly…making sea salt not a great choice for iodine. However, you can get iodized sea salt (I do!)

Aaaand what about seaweed? Iodine content can vary widely, and kelp consumption may be associated with iodine excess (also not good!). If you like it, eat it…just watch your serving!

My advice? When eating a whole plant food-focused diet, cook with iodized salt…and save fancy salts for finishing 👩🏻‍🍳

Also, give this weeks @theallsortpod a listen to learn how the fearmongering information you see online might actually be messing with your food tolerance 🤯

How to raise your iron levels, with plants 🌱

How to raise your iron levels, with plants 🌱

Iron is a multi-tasking mineral that is so important for supporting optimal health (AD). It helps deliver oxygen to your cells as well as plays a role in energy production and enzymatic processes in the body.

Aaand contrary to popular belief, plants pack PLENTY of iron…you just need to know where to look. I’ve got a more detailed list on the blog, but here are FIVE IRON-RICH FOODS to eat more of:

🌱 Hemp hearts: 2.3mg per 2 tbsp
🌱 Tempeh: 4mg per 150g
🌱 Blackstrap Molasses 3.5mg per 1 tbsp
🌱 Lentils: 3.5mg per 1/2 cup cooked
🌱 Cooked spinach: 3.5mg per 1/2 cup cooked

Try to include an iron-rich food at most meals. And to help increase iron absorption from plants, enjoy a vitamin C rich food such as bell pepper, kiwi, strawberries, broccoli or orange juice at the same meal.

Menstruating adults require 18mg of iron daily while non-menstruating adults require 8mg daily. Pregnant? Congrats!! You’ll need 27mg iron daily for now.

FEELING TIRED OR WEAK? Or, if your skin looks pale or you feel cold or dizzy often, you should talk to your doctor about your iron levels. If your doc recommends an iron supplement, @Feramax_iron_supplement is a trusted, effective choice that is vegan-certified.

FeraMAX® is the number one doc + pharmacist recommended iron supplement in 🇨🇦 and I really appreciate that the new FeraMAX® Pd provides the recommended dose of 150mg of elemental iron and is released mostly close to the site of absorption in the small intestine, helping to MINIMIZE DIGESTIVE SYMPTOMS which can be all too common when taking iron supplements.

FeraMAX® is definitely a supplement I trust for helping to manage low iron levels and anemia, alongside a plant-based diet rich in iron.

And remember, this advice is here for information only! It’s important that you seek your doctor’s advice before taking therapeutic doses of iron.

Do you have to change your diet to change your ski

Do you have to change your diet to change your skin?
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If you watched my IGTV a while back, you guys know that I struggled with cystic acne in my 30s. My trigger was super clear: I woke up one morning with multiple acne cysts (after having GREAT skin throughout my teens and 20s) and the next day, I found out I was pregnant. 🤰🏻
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So I come to acne nutrition knowing it’s not as simple as just ditching gluten or sugar. Acne can be stressful, especially because the industrial wellness complex tells us that healthy people don’t have acne.
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Which is total BS. 🧐
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At the same time, for some people, changing your diet can really change your skin!
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You probably know someone who cleared their skin after giving up dairy. Or who got their glow once they committed to green smoothies. And that’s awesome!
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But these stories also contribute to a LOT of misinformation and half truths so on the blog this week, I’ve got an in-depth look at anti-inflammatory nutrition for acne. You can scroll through the coles notes above and head to the link in my bio (desireerd.com) for a more in-depth read.
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What worked for you?
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For me, it was a combination of time, stress-busting, rebalancing my skin microbiome and doubling down on plants. 🌱
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Okay, every time I see a new #tiktokttrend I think

Okay, every time I see a new #tiktokttrend I think to myself, people can’t honestly believe it. But here we are: does drinking #lettucewater help you sleep?
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Yep, you read that right: steeping romaine lettuce 🥬 in water like tea is being pawned off as a sleep aid.
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As per usual, some obscure studies are being quoted (incorrectly) which suggested that lettuce seed extracts support time to fall asleep. But a concentrated extract of lettuce seed is NOT the same as lettuce AND those studies aren’t really strong enough to suggest it’s worth it.
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The more I learn about sleep, the more it feels like gut health to me in that it’s really freaking complex.
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Helping you get a better 😴 involves:
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🧠 your brain: is it jacked up from scrolling on your phone all night, or stressed or anxious?
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💪🏼 your body: have you been drinking? when was your last cup of coffee? Is the room too hot?
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🌲 your environment: is the room too bright? too loud? so you live in a stressful place/situation or do you scroll 24/7 or work constantly?
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I know that talking about slow, holistic wellness sounds basic…but honestly, eating your vegetables, putting hard limits on screen time and going to bed early is actually a radical act these days. And it’s EFFECTIVE
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A COUPLE QUICK TIPS FOR SLEEP:
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🛌 set your phone down at least one hour before bed. Get a cheap alarm clock so you don’t bring your phone into your room
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🛌 have a bedtime routine…just like we do for our kids. Whether it’s tea, a bath, breath work or reading, train your body for sleep time
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🛌 cut off caffeine by noon at the latest and consider having less of it
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WHAT HELPS YOU SLEEP?
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If sleep is an issue for you, I’ve got an in-depth post on nutrition + sleep at www.DesireeRD.com

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