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The Nutrition Shop

Everything you need to guide you in nourishing your body, with digital e-books and one-on-one virtual consulting. Plus a few treats that make cooking and eating well fun.

Change takes work, but it’s delicious work.

Digital Nutrition Guides

No paper, no problem! These digital e-books are delivered to your inbox so you can get started on your healthy eating journey right away.

Desiree’s Favourites

I get a lot of requests for product recommendations, so I thought I would build a new home for all of my favourite things.

The tools and products in this shop are items I use and love. By purchasing through my website, I earn a small affiliate commission at no cost to you, which helps support the work I do online.

Braun MQ735 MultiQuick Hand Blender, Black

Glasslock Storage Containers

USA Pans Muffin Pan

All-Clad 7-Piece Stainless Steel Cookware Set

All Kitchen Tools

Eat Nourish Glow by Amelia Freer

Fraiche Food, Full Hearts by Jillian Harris & Tori Wesszer

Oh She Glows by Angela Liddon

Eat More Plants by Desiree Nielsen

All Nutrition + Cookbooks

San-J Gluten Free Tamari

Nuts to You Nut Butter Organic Sesame Tahini

Bob’s Red Mill Old Fashioned Rolled Oats

Nature’s Path Organic Flax Meal

All Plant-based Food + Supplements

Bio-K+ CL1285 Capsules

AOR – Gastro Relief 60 Capsules

All Low FODMAP + Digestive Health Supplements

desireenielsenrd

Nov 19

This peppermint bark is so yummy and soooo easy, it makes a great holiday hosting gift! (AD)

I really love gifting homemade goodies around the holidays, so whenever I can, I am mindful to make allergen-friendly treats so that everyone can enjoy them, like this peppermint chocolate bark made with @enjoylifefoods new Chocolateriz - Ricemilk baking morsels and white baking mini chips!

It’s fun to make with the kiddos, plus, it’s a school-safe treat for end-of-year celebrations!

Did you know that 1 in 2 Canadian households is impacted by food allergy?

Enjoy Life is made in North America’s largest dedicated nut- and gluten-free facility, and all of their products are free of the top 14 common food allergens, like wheat, egg and dairy (so yes, they’re vegan!) and perfect for those with intolerances, too.

Peppermint Holiday Bark

255 gram bag of Enjoy Life Chocolateriz - Ricemilk Morsels
255 gram bag of Enjoy Life White Baking Mini Chips
½ cup (125 mL) mini candy canes
¼ teaspoon (1.25 mL) peppermint extract

Method is in the comments!!

Visit enjoylifefoods.ca to learn more about the new products 🍫

#enjoylifefoods #allergyfriendlyfoods #holidayrecipes #chocolatebark #DIYgifts #peppermintbark #easyveganrecipes

This peppermint bark is so yummy and soooo easy, it makes a great holiday hosting gift! (AD)

I really love gifting homemade goodies around the holidays, so whenever I can, I am mindful to make allergen-friendly treats so that everyone can enjoy them, like this peppermint chocolate bark made with @enjoylifefoods new Chocolateriz - Ricemilk baking morsels and white baking mini chips!

It’s fun to make with the kiddos, plus, it’s a school-safe treat for end-of-year celebrations!

Did you know that 1 in 2 Canadian households is impacted by food allergy?

Enjoy Life is made in North America’s largest dedicated nut- and gluten-free facility, and all of their products are free of the top 14 common food allergens, like wheat, egg and dairy (so yes, they’re vegan!) and perfect for those with intolerances, too.

Peppermint Holiday Bark

255 gram bag of Enjoy Life Chocolateriz - Ricemilk Morsels
255 gram bag of Enjoy Life White Baking Mini Chips
½ cup (125 mL) mini candy canes
¼ teaspoon (1.25 mL) peppermint extract

Method is in the comments!!

Visit enjoylifefoods.ca to learn more about the new products 🍫

#enjoylifefoods #allergyfriendlyfoods #holidayrecipes #chocolatebark #DIYgifts #peppermintbark #easyveganrecipes ...

desireenielsenrd

Nov 16

Confused about what serving sizes on the nutrition facts actually mean? (AD)

You know that I’m not a big numbers person: nutrition should be simple! Eat mostly whole and lightly processed plants like vegetables, canned beans and sprouted grain bread and don’t sweat the rest of it.

But what if you want to check in on your fiber intake? Or see how you’re doing with protein?

That’s when understanding the nutrition facts panel matters. So let’s talk serving sizes…which don’t really tell you how much you SHOULD eat. Instead, they make it easier to COMPARE different products by telling you how much nutrition is in a reference serving.

And this year, the reference serving for bread changed to help make the labels more consistent. Soon, if you haven’t already, you’ll see that the serving size for breads is now 2 slices because, based on stakeholder feedback, that’s the most commonly eaten serving.

When the serving sizes are the same, it is easier to compare things like fibre, protein and minerals between breads.

So next time you pick up @silverhillsbakery Sprouted Grain Breads take a peek! You’ll notice that 2 slices of most varieties contains 10 grams of fibre, more than 10 grams of protein and higher levels of some minerals like iron, zinc, magnesium and selenium than many other whole wheat breads.

But that doesn’t mean YOU need to eat 2 slices. We all have different body sizes, activity levels and appetites. You might only need 1 slice…or you might need 3! If that’s the case, remember to do the math on the label,cutting values in half to see the amount in one slice.

Have a question about label reading, sprouted grains or fiber? Drop it in the comments!

#silverhillsbakery #sproutedgrains #wholegrains #plantbasednutrition #vegannutrition
#nutritiontip #nutritionfacts #nutritioneducation

Confused about what serving sizes on the nutrition facts actually mean? (AD)

You know that I’m not a big numbers person: nutrition should be simple! Eat mostly whole and lightly processed plants like vegetables, canned beans and sprouted grain bread and don’t sweat the rest of it.

But what if you want to check in on your fiber intake? Or see how you’re doing with protein?

That’s when understanding the nutrition facts panel matters. So let’s talk serving sizes…which don’t really tell you how much you SHOULD eat. Instead, they make it easier to COMPARE different products by telling you how much nutrition is in a reference serving.

And this year, the reference serving for bread changed to help make the labels more consistent. Soon, if you haven’t already, you’ll see that the serving size for breads is now 2 slices because, based on stakeholder feedback, that’s the most commonly eaten serving.

When the serving sizes are the same, it is easier to compare things like fibre, protein and minerals between breads.

So next time you pick up @silverhillsbakery Sprouted Grain Breads take a peek! You’ll notice that 2 slices of most varieties contains 10 grams of fibre, more than 10 grams of protein and higher levels of some minerals like iron, zinc, magnesium and selenium than many other whole wheat breads.

But that doesn’t mean YOU need to eat 2 slices. We all have different body sizes, activity levels and appetites. You might only need 1 slice…or you might need 3! If that’s the case, remember to do the math on the label,cutting values in half to see the amount in one slice.

Have a question about label reading, sprouted grains or fiber? Drop it in the comments!

#silverhillsbakery #sproutedgrains #wholegrains #plantbasednutrition #vegannutrition
#nutritiontip #nutritionfacts #nutritioneducation ...

desireenielsenrd

Nov 15

Vegan Trader Joe’s Haul: mostly snacks!

I haven’t been to a Trader Joe’s in YEARS…so I went this weekend in Seattle and thought I’d share my vegan snack haul with you.

Some reviews of what I’ve tried so far:

🌱 those jalepeno puffs are SO addictive…LOVE

🌱 the chocolate is super creamy but like many vegan “milk” chocolates it’s a bit too sugar-forward

🌱 I didn’t realize their dried fruit is sweetened so that was a bit of a fail

🌱 The Buffalo style dip is sooo good, I think I’d better make a dupe 🤔

I’ve already got my own recipe for everything bagel seasoning but I bought one for the container.

And I don’t buy the trail mix as I already have a recipe dupe for their Omega Trek mix (click the green link for recipe!)

What should I buy on my next trip??

#veganhaul #traderjoeshaul #traderjoesreviews #vegansnacks #plantbased #groceryhaul

Vegan Trader Joe’s Haul: mostly snacks!

I haven’t been to a Trader Joe’s in YEARS…so I went this weekend in Seattle and thought I’d share my vegan snack haul with you.

Some reviews of what I’ve tried so far:

🌱 those jalepeno puffs are SO addictive…LOVE

🌱 the chocolate is super creamy but like many vegan “milk” chocolates it’s a bit too sugar-forward

🌱 I didn’t realize their dried fruit is sweetened so that was a bit of a fail

🌱 The Buffalo style dip is sooo good, I think I’d better make a dupe 🤔

I’ve already got my own recipe for everything bagel seasoning but I bought one for the container.

And I don’t buy the trail mix as I already have a recipe dupe for their Omega Trek mix (click the green link for recipe!)

What should I buy on my next trip??

#veganhaul #traderjoeshaul #traderjoesreviews #vegansnacks #plantbased #groceryhaul ...

desireenielsenrd

Nov 11

Sometimes, fibre ISN’T the answer 🤔

If you’re occasionally constipated, adding more fibre to your diet is often a good choice.

But not always: if you’ve been backed up for a loooong time, adding a bunch of fibre that’s just going to sit there will leave you painfully bloated 🤢

What can you try?

🌱 10 prunes a day
🌱 2 kiwis a day
💧 lots of water
🚶‍♀️ walking + yoga

And sometimes, you just need to go to the doc, take the laxative to clear it out while you focus on building a more gut-friendly diet.

#guthealth #guthealthmatters #constipation #constipationrelief #guthealthnutrition #guthealthdiet #prunes #kiwifruit

Sometimes, fibre ISN’T the answer 🤔

If you’re occasionally constipated, adding more fibre to your diet is often a good choice.

But not always: if you’ve been backed up for a loooong time, adding a bunch of fibre that’s just going to sit there will leave you painfully bloated 🤢

What can you try?

🌱 10 prunes a day
🌱 2 kiwis a day
💧 lots of water
🚶‍♀️ walking + yoga

And sometimes, you just need to go to the doc, take the laxative to clear it out while you focus on building a more gut-friendly diet.

#guthealth #guthealthmatters #constipation #constipationrelief #guthealthnutrition #guthealthdiet #prunes #kiwifruit ...

desireenielsenrd

Nov 10

Consider this flaky pear dessert tart your new weekend plans 👩🏻‍🍳

As much as I bake, I do not consider myself a capital B baker. Pie? Never made one. Croissants? Um, no.

So when I find a pastry so easy that I cannot mess it up, even when attempting to prepare it around a cell phone tripod? SIGN ME UP

✨ Less than 10 ingredients
✨ Less than 15 minutes of hands on time
✨ Dough comes together in the food processor

I adapted this pear tart recipe from @inagarten French Fig Tart that I found on the internet this summer when I had a bunch of figs to use up.

It’s so good, and so simple. It just needed a vegan butter swap to make it fully vegan! Heads up: I’ve tried all the substitutes and @earthbalance baking sticks are really tops for baking performance.

It works so beautifully with most fruits, so here I added pears…which don’t get nearly enough love!!

I swapped in @flourist rye flour for half the all purpose, brown sugar for cane sugar and added cinnamon for more flavour.

Enjoy this as a breakfast or coffee time pastry or dress it up with a scoop of vegan vanilla or caramel ice cream for company.

Try it with apples + persimmons throughout the winter or stone fruit in the summer months. This one’s a keeper!

Head to www.desireerd.com for the recipe or click the link in my bio ✨

#easyveganrecipes #veganbaking #plantbasedrecipes #pears #pearrecipes #easybaking

Consider this flaky pear dessert tart your new weekend plans 👩🏻‍🍳

As much as I bake, I do not consider myself a capital B baker. Pie? Never made one. Croissants? Um, no.

So when I find a pastry so easy that I cannot mess it up, even when attempting to prepare it around a cell phone tripod? SIGN ME UP

✨ Less than 10 ingredients
✨ Less than 15 minutes of hands on time
✨ Dough comes together in the food processor

I adapted this pear tart recipe from @inagarten French Fig Tart that I found on the internet this summer when I had a bunch of figs to use up.

It’s so good, and so simple. It just needed a vegan butter swap to make it fully vegan! Heads up: I’ve tried all the substitutes and @earthbalance baking sticks are really tops for baking performance.

It works so beautifully with most fruits, so here I added pears…which don’t get nearly enough love!!

I swapped in @flourist rye flour for half the all purpose, brown sugar for cane sugar and added cinnamon for more flavour.

Enjoy this as a breakfast or coffee time pastry or dress it up with a scoop of vegan vanilla or caramel ice cream for company.

Try it with apples + persimmons throughout the winter or stone fruit in the summer months. This one’s a keeper!

Head to www.desireerd.com for the recipe or click the link in my bio ✨

#easyveganrecipes #veganbaking #plantbasedrecipes #pears #pearrecipes #easybaking ...

desireenielsenrd

Nov 3

Think you can’t tolerate plants? Let’s talk 🌱

Eating higher fibre plant foods with an irritated or inflamed gut can lead to pain, bloating or diarrhea.

But does that mean you don’t tolerate them?
Not exactly 🤔

Instead, consider your gut in need of some rehab, the same way that you’d rehab your body in order to get back to full activity post-injury.

The reason why plant fibres feel irritating - but also why they’re so good for you - is that by definition they are hard to break down and not 100% absorbed.

So the undigested or unabsorbed plant matter travels through the gut where it may feel irritating, gets fermented by gut bacteria leading to pain or bloating, or drawing water into the gut leading to loose 💩

But you CAN increase tolerance.

I did it in practice for years: increasing intake of plants AND improving gas, bloating and 💩 at the same time.

It’s best done one-on-one but I know that not everyone has access to a dietitian so consider these tips with your doc:

1. Choose a low fermentation, soluble fibre like psyllium or partially hydrolyzed guar gum (PHGG). These are less irritating and don’t cause as much gas as other fibres.

Start with 1 tsp (5 mL) a day. Drink at least 1 extra glass of water a day. Take separately from supplements + medications as it can bind them up. Wait until you feel no symptoms before you increase dose.

2. What about food? juiced or blended is your friend. Can’t eat chickpeas? Try 1 tbsp hummus. Can’t do greens? Try green juice. Veggies tough? Try making a roasted vegetable soup.

Cooking veg, and blending, makes veg easier to digest. A tiny bit is better than nothing!

3. Go slow and be consistent. It’s better to drink 1/2 cup of green smoothie every single day than to try a stir fry once a week. Your gut - and gut microbiome - need time to adjust. And it will!!

Hope these tips are helpful! Looking for more?

I’m doing a mini-deep dive on FODMAPS in my Nutrition with Desiree community Friday (it’s free!) or grab a copy of my book Good For Your Gut. The Soothe recipes are designed for compromised guts.

#guthealth #guthealing #guthealthmatters #guthealthdiet #eatplants #plantbasednutrition #vegannutrition

Think you can’t tolerate plants? Let’s talk 🌱

Eating higher fibre plant foods with an irritated or inflamed gut can lead to pain, bloating or diarrhea.

But does that mean you don’t tolerate them?
Not exactly 🤔

Instead, consider your gut in need of some rehab, the same way that you’d rehab your body in order to get back to full activity post-injury.

The reason why plant fibres feel irritating - but also why they’re so good for you - is that by definition they are hard to break down and not 100% absorbed.

So the undigested or unabsorbed plant matter travels through the gut where it may feel irritating, gets fermented by gut bacteria leading to pain or bloating, or drawing water into the gut leading to loose 💩

But you CAN increase tolerance.

I did it in practice for years: increasing intake of plants AND improving gas, bloating and 💩 at the same time.

It’s best done one-on-one but I know that not everyone has access to a dietitian so consider these tips with your doc:

1. Choose a low fermentation, soluble fibre like psyllium or partially hydrolyzed guar gum (PHGG). These are less irritating and don’t cause as much gas as other fibres.

Start with 1 tsp (5 mL) a day. Drink at least 1 extra glass of water a day. Take separately from supplements + medications as it can bind them up. Wait until you feel no symptoms before you increase dose.

2. What about food? juiced or blended is your friend. Can’t eat chickpeas? Try 1 tbsp hummus. Can’t do greens? Try green juice. Veggies tough? Try making a roasted vegetable soup.

Cooking veg, and blending, makes veg easier to digest. A tiny bit is better than nothing!

3. Go slow and be consistent. It’s better to drink 1/2 cup of green smoothie every single day than to try a stir fry once a week. Your gut - and gut microbiome - need time to adjust. And it will!!

Hope these tips are helpful! Looking for more?

I’m doing a mini-deep dive on FODMAPS in my Nutrition with Desiree community Friday (it’s free!) or grab a copy of my book Good For Your Gut. The Soothe recipes are designed for compromised guts.

#guthealth #guthealing #guthealthmatters #guthealthdiet #eatplants #plantbasednutrition #vegannutrition ...

desireenielsenrd

Oct 29

Make your fruits + veggies CRAVEABLE (AD)

Last month, I asked what gets in the way of eating more fruits + veg, and many of you said that you don’t always like the taste…well, that I can help with!

In partnership with @halfyourplatecanada I want to help you LOVE fruits and veggies so you can get more of these incredibly nourishing foods into your body. Because if you don’t love what you eat, what’s the point??

First things first: if there is any veg you really don’t love, don’t force yourself to eat it. There is no one food that is irreplaceable in your life.

However, if you find that fruit or veggies like greens aren’t your fave in general, it’s likely because you just haven’t found a way of preparing them that works for you. Fruits and vegetables offer a whole world of new flavours and textures and enjoying them means adapting them to suit your unique taste buds. It’s easier than you think!

Here’s what you need to know about creating craveable flavours 😋

Let YOUR taste buds be your guide. Taste the food, adjust the flavour, taste again and adjust until you love it! I love bright + acidic flavours. I love lots of spices…you might not. Make it work FOR YOU!

Just blah? Try doubling the herbs + spices called for in the recipe. I rarely make anything without at least 2-3 teaspoons of dried herbs + spices. BRING ON THE FLAVOUR.

🍋 Something taste flat? A bit of lemon, lime or vinegar will lift it up. Go too far? A tiny bit of sugar will mellow the acidity.

If you detect bitterness, salt, sugar and acid (like lemon) all neutralize it. Start with a squeeze of lemon or lime. Didn’t work? Try a pinch more salt. Need something extra? Add a tiny drizzle of maple or sugar. Start low, you can always add more.

Roasting brings out mellow sweetness in almost all veg, from tomatoes to carrots to beets and even greens. 🥬

My friends @halfyourplatecanada have a great resource on creating flavourful recipes using fruits + veggies. Just head to www.halfyourplate.ca and head to the resources tab!

#halfyourplate #eatyourveggies #cookingtips #plantbasedcooking #eatplants #eatmoreplants #plantbased #cookinglesson

Make your fruits + veggies CRAVEABLE (AD)

Last month, I asked what gets in the way of eating more fruits + veg, and many of you said that you don’t always like the taste…well, that I can help with!

In partnership with @halfyourplatecanada I want to help you LOVE fruits and veggies so you can get more of these incredibly nourishing foods into your body. Because if you don’t love what you eat, what’s the point??

First things first: if there is any veg you really don’t love, don’t force yourself to eat it. There is no one food that is irreplaceable in your life.

However, if you find that fruit or veggies like greens aren’t your fave in general, it’s likely because you just haven’t found a way of preparing them that works for you. Fruits and vegetables offer a whole world of new flavours and textures and enjoying them means adapting them to suit your unique taste buds. It’s easier than you think!

Here’s what you need to know about creating craveable flavours 😋

Let YOUR taste buds be your guide. Taste the food, adjust the flavour, taste again and adjust until you love it! I love bright + acidic flavours. I love lots of spices…you might not. Make it work FOR YOU!

Just blah? Try doubling the herbs + spices called for in the recipe. I rarely make anything without at least 2-3 teaspoons of dried herbs + spices. BRING ON THE FLAVOUR.

🍋 Something taste flat? A bit of lemon, lime or vinegar will lift it up. Go too far? A tiny bit of sugar will mellow the acidity.

If you detect bitterness, salt, sugar and acid (like lemon) all neutralize it. Start with a squeeze of lemon or lime. Didn’t work? Try a pinch more salt. Need something extra? Add a tiny drizzle of maple or sugar. Start low, you can always add more.

Roasting brings out mellow sweetness in almost all veg, from tomatoes to carrots to beets and even greens. 🥬

My friends @halfyourplatecanada have a great resource on creating flavourful recipes using fruits + veggies. Just head to www.halfyourplate.ca and head to the resources tab!

#halfyourplate #eatyourveggies #cookingtips #plantbasedcooking #eatplants #eatmoreplants #plantbased #cookinglesson ...

desireenielsenrd

Oct 27

As the social season heats up, if you need me, I’ll be by the snack table shovelling as much of this spinach dip into me as humanly possible 🫣

Seriously…if a dip is nearby, all other foodstuffs get categorized as A) good for dipping or B) don’t bother

Is it just me???

This fast vegan spinach dip is made from a package of frozen spinach, some hemp hearts, thick coconut yogurt (I used @yoggu.foods - NOT sponsored!) OR silken tofu to keep it nut free.

Once the spinach is thawed, it takes like 5 minutes to make so perfect anytime you have a craving or something easy to throw together for a movie night with friends.

For the recipe, head to www.desireerd.com/recipes or click the link in my bio 👋

#plantbased #plantbasedrecipes #easyveganrecipes #spinachdip #veganfood #eatyourveggies #eatyourgreens #healthyrecipes #healthyfood

As the social season heats up, if you need me, I’ll be by the snack table shovelling as much of this spinach dip into me as humanly possible 🫣

Seriously…if a dip is nearby, all other foodstuffs get categorized as A) good for dipping or B) don’t bother

Is it just me???

This fast vegan spinach dip is made from a package of frozen spinach, some hemp hearts, thick coconut yogurt (I used @yoggu.foods - NOT sponsored!) OR silken tofu to keep it nut free.

Once the spinach is thawed, it takes like 5 minutes to make so perfect anytime you have a craving or something easy to throw together for a movie night with friends.

For the recipe, head to www.desireerd.com/recipes or click the link in my bio 👋

#plantbased #plantbasedrecipes #easyveganrecipes #spinachdip #veganfood #eatyourveggies #eatyourgreens #healthyrecipes #healthyfood ...

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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