Plant-Based Recipes - Desiree Nielsen

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Desiree Nielsen

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- Eat More Plants
- Un-Junk Your Diet
Plant-Based Recipes

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Nutrition Services

About
Eat More Plants Cookbook
Plant-Based Recipes
Articles
Nutrition Services
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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

16 Yummy Vegan Picnic Salads

16 Yummy Vegan Picnic Salads

12 Vegan Low FODMAP Lunches

12 Vegan Low FODMAP Lunches

Vegan Cobb Salad with Tempeh ‘Bacon’

Vegan Cobb Salad with Tempeh ‘Bacon’

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Healthy Snacks

Vegan Low FODMAP Peanut Butter Cookies

Vegan Low FODMAP Peanut Butter Cookies

Healthy Homemade Cinnamon Sugar Nut Butter

Healthy Homemade Cinnamon Sugar Nut Butter

22 Vegan Iron Sources, Plus 10 Iron-Rich Recipes

22 Vegan Iron Sources, Plus 10 Iron-Rich Recipes

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Mains

12 Vegan Low FODMAP Lunches

12 Vegan Low FODMAP Lunches

Vegan Cobb Salad with Tempeh ‘Bacon’

Vegan Cobb Salad with Tempeh ‘Bacon’

Healthy Buffalo Cauliflower Veggie Burger

Healthy Buffalo Cauliflower Veggie Burger

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Side Dishes

Vegan Butternut Squash Kale Salad

Vegan Butternut Squash Kale Salad

Harissa Roasted Sweet Potato Salad with Spinach

Harissa Roasted Sweet Potato Salad with Spinach

Creamy Vegan Garlic Mashed Potatoes

Creamy Vegan Garlic Mashed Potatoes

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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

This is NOT what I planned on posting today but WT

This is NOT what I planned on posting today but WTF 😳
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I was going to show you how to get 30 grams of fibre into your day. Cuz, you know, your gut loves roughage 💩
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But when I was doing some prep for next week’s Zoom class on carbs, this popped up at the top of my Google feed.
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The Oxford bloody dictionary uses diet-driven language as part of the very definition of carbohydrates?!?
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Well kids, we’ve got to TALK. This is why nutrition is confusing. This is why we feel food fear. This is why we it’s so hard to shake diet mentality. Because it’s baked into our lives like a ‘perfectly portioned’ gluten-free-paleo-keto-banana bread.
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If you’re still struggling with trusting your food choices and feeling good in your skin, I’m not the expert. I just think this inclusive, questioning, non-diet approach needs to be part of how all dietitians practice nutrition.
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I’m gonna keep dishing up those good good nutrient-dense plants and and for more in depth information about ditching diet mentality, consider these wonderful accounts:
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@dietitiananna
@lindsaypleskot
@thenutritiontea
@eatcakepod
@thethicknutritionist
@rachelmmolenda
@black.nutritionist
@taylorwolframrd
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Big LOVE to you ALL. What’s helped you ditch the diet madness…or are you still working through it??

Want to WIN my favourite summer drink? ☀️ ⠀

Want to WIN my favourite summer drink? ☀️
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I honestly can’t get enough of @botanicahealth’s NEW Turmeric Lemonade and Lion’s Mane Iced Tea (AD).

It’s a really easy way to get these two powerful plants into my daily routine and it gives my water a nice flavour that makes it WAY easier to stay hydrated (alongside my massive pink straw cup of course…not shown cuz it’s not cute ha!).
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So I thought it would be fun to share these faves with YOU!
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One of the things I love most about @botanicahealth is that they use meaningful amounts of these herbs…it’s not just a sprinkle.
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Each serving of Turmeric Lemonade, for example, is packed with 2400mg of turmeric. The drinks are sweetened with monk fruit, not sugar, so you can sip on them throughout the day without a sugar rush and they're totally vegan (of course!)
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We’re giving you AND a friend EACH a prize pack of the NEW Turmeric Lemonade AND Lion’s Mane Iced Tea mixes so you can stay cool as a cucumber all summer long…because apparently, summer is coming and the sun will show its face eventually!
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CONTEST NOW CLOSED! ✨
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• Be sure you’re following @desireenielsenrd and @botanicahealth

• SAVE this post…and tag a friend you’d like to share the prize with

• Canadian addresses only please

• Contest closes Friday 9AM PST
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GOOD LUCK FRIENDS 🎉

But like, how many carbs do you actually NEED?
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Keto advocates will say that there is no such thing as an ‘essential’ carb - meaning that since your body can go into ketosis, you don’t die without them as long as you are eating food.
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True…but talk about setting the bar LOW.
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The daily recommended intake is NO FEWER than 130 grams of carbohydrate daily to supply the 🧠 with glucose, its preferred fuel. Yep, carbs are actually brain fuel.
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What’s 130g of carbs look like?
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🌱 One medium 🍎 + 1 cup blueberries
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🌱 One cup cooked 🥦 + 1 cup 🥕
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🌱 1 slice sprouted grain bread
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🌱 3/4 cup cooked lentils
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🌱 1/2 cup cooked quinoa
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…actually, that’s 137 grams to be exact. It’s not a lot of food. You’ll need to eat more than this to sustain life (and a good mood!) and if you’re eating a plant-based diet, you’ll naturally eat more carbs than this.
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Because let’s not forget that ALL whole plant foods have carbs.
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BUT, AND, ALSO (any other @chaninicholas fans out there?)
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Plant foods also boast vitamins and minerals essential for daily metabolism. Like vitamin C for healthy skin. Magnesium to soothe your nervous system. And B vitamins for ⚡️
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Plants contain powerful phytochemicals that help squelch oxidative damage and keep inflammation at bay.
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And of course, my BFF FIBRE 🧹
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The ‘anti-nutrient’ that helps regulate digestion, protect your gut, feed your microbiome for optimal health. That VERY FEW of us get enough of.
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MY NEXT ZOOM WEBINAR IS COMING UP JUNE 22nd!
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And it is all about carbs…what they are, why we need them, all about glycemic index, blood sugars and fibre. If you want to get nerdy with me, sign up via the link in my bio!

Your gut + brain are intimately connected. For be

Are you trying to live by someone else’s expecta

Are you trying to live by someone else’s expectations of what health is? How does that serve THEM and not YOU?
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This weekend, I was talking with a friend about running. Like how running for me now means going as slow as I want, running only as far as I want and walking whenever I feel like it. And it makes me really love running.
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I used to feel like my run ‘didn’t count’ if I walked. Or if I didn’t hit my mileage or pace goal. And honestly, it wasn’t that healthy.
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It got me thinking about all the ways we judge ourselves based on someone else’s opinion about what healthy looks like.
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And how magnetic a strong (and often wrong) opinion about health is on the internet…because it positions this person as having some secret knowledge that we need in order to get to this vague destination of ‘healthy’.
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People use this hierarchy to grow their audiences and sell you stuff. Yet when the advice - or the stuff - doesn’t work, somehow we blame ourselves and not them?
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What a racket.
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But healthy isn’t some exotic destination. It’s RIGHT NOW.
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✋ it’s calling a friend because you’ve had a bad day
💜 it’s realizing that healthy isn’t a size
🌳 it’s going outside to get some fresh air (and fresh perspective)
🏃🏻‍♀️ it’s moving your body (if that’s available to you) any way you enjoy
🌱 it’s realizing that your cultural foods are part of a healthy life and you don’t need to swap them out for ‘healthier choices’
🛑 it’s realizing that anyone who fear mongers about a single food or nutrient is actually wrong, no matter how they try to twist the research
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It’s realizing that YOU are the best judge of what feels good in your body.
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Not me. Not your trainer. Not some random influencer. 🎤

Plant-curious? Got Qs about plant-based nutrition?

Do you really need 8 cups of water 💦 ⠀⠀⠀

Do you really need 8 cups of water 💦
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Fun fact: the recommendation to drink 8 cups of water a day is really based on averages. So it’s not a hard and fast rule.
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Some folks won’t need as much water. Some need more. I personally find that I need a lot more than 2L a day to feel energized ⚡️
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It’s worth doing a mini water challenge for a few days to see what makes you feel best. Start with 2L as a guide and see if it’s too much, not enough or just right.
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• how’s your energy?
• are you constipated?
• any brain fog?
• is your skin scaly?
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And yes, all fluid counts...from tea and coffee to seltzer. Caffeine can have a slightly diuretic effect for some...but you’re still getting that water in. But listen to your body and go with what feels best. And use your common sense.
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For example, if your only fluid intake is 2 venti americanos, you might want to add some plain water to that routine 😜
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🌱 Also, let us not forget what an absolute privilege it is to have access to clean water coming out of our taps...and a clear example of political inequity.
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According to The Council of Canadians, currently 33 Indigenous communities have active water advisories. Which is 33 too many for a country that ranks third in the world for its fresh water supply

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