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Kitchen Tools / Nutrition + Cookbooks / Plant-based Food + Supplements / Low FODMAP + Digestive Health

Dec 1

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People coming over? Make this loaded hummus bowl in 5 minutes flat (AD)

I don’t know about you…but I am READY to celebrate. I will take any opportunity I can get right now to have friends and family over, because I want more joy, more togetherness and more fun in my life before the year is done.

What to serve? I have to say I’m a pretty laid back host. I would rather spend less time prepping and more time enjoying so I have made this loaded hummus bowl more times than I can count over the years.

I love it because it uses items you can keep on hand in the fridge so it’s ready at a moment’s notice. And it’s super flexible, use whatever spices, herbs or jarred goodies you have on hand! I’ll serve this with some vegan cheeses, plenty of sliced veggies, some good bread and of course, some holiday sweets.

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Loaded Hummus Bowl

1 container of your favourite creamy hummus
1-2 jarred veggies, such as artichoke hearts, olives, roasted peppers or spicy pepperoncini
1-2 fresh herbs, such as parsley, cilantro, dill, basil or mint
Extra virgin olive oil, flaky salt, pepper
Optional, dried spices or condiments such as chile flakes, za’atar, sumac or harissa

Dice up your veggies and herbs. Spread hummus over a serving bowl or plate. If using a spice paste like harissa, swirl that on now.

Sprinkle hummus with veggies + herbs. Drizzle with olive oil and sprinkle with salt, pepper and any spices you wish. Serve with sliced vegetables, whole grain crackers or sliced baguette.

#spuddelivers #plantbased #holidayrecipes #easyveganrecipes #plantbasedrecipes #healthysnacks #easyentertaining #vegansnacks ...

desireenielsenrd

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Nov 30

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Buttery vegan pecan snowball cookies just in time for our first snow day here in Vancouver ❄️ ❄️

I created these tender, just sweet enough cookies for #goodforyourgutbook and they were the surprise hit of the photoshoot. We couldn’t stop eating them!

So…why aren’t they in the book? Cuz I wrote too damn much and choices had to be made. But now they’re on the blog so you can make them anytime you want!

These little beauties are SO good you’re going to want to make a double batch.

Who doesn’t love a cookie that you can whip up in 30 minutes using just one bowl?

Plus, they make an awesome last minute addition to any party spread or hosting gift because they are accidentally gluten free, grain free, low sugar and yes, low FODMAP so almost everyone can enjoy them no matter their dietary needs.

Recipe is on www.desireerd.com or click the link in my profile…and if you don’t want to miss a single recipe, be sure to sign up for my free newsletter when you’re on the site! Hope you love them 🍪

#plantbasedrecipes #veganrecipes #veganbaking #veganglutenfree #lowfodmaprecipes #lowsugar #vegancookies #veganholidays #holidaycookies ...

desireenielsenrd

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Nov 30

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Reflux DOESN’T occur because of too much acid…

which gastroenterologist Dr Robynne Chutkan @gutbliss confirmed in episode S3E8 of @theallsortspod 🔥

Instead, it occurs when the lower esophageal sphincter (LES) isn’t snapping shut tight enough and there is upward pressure on it, from slow motility, a really full stomach or even pregnancy.

End of year feasting + parties tend to disrupt our gut schedule which is TOTALLY fine…but it also might mean that reflux is worse than usual.

In addition to the tips in the video, it’s worth noting that alcohol can also slow stomach emptying…so be mindful of the 🍹 😬

Want to learn more? I’ve got a post on reflux on www.desireerd.com and my book Good For Your Gut can help teach you how to get gut health back on track 📚

#guthealth #guthealthmatters #guthealthdiet #guthealthdietitian #gerd #gerddiet #reflux #healthyholidays #nutritiontips ...

desireenielsenrd

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Nov 22

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How to make the BEST roasted Brussels sprouts (AD)

Without a doubt, Brussels sprouts are my favourite vegetable. Like, it’s no contest. I could eat a whole pound of these roasted Brussels sprouts to myself!

These tiny “little cabbages” are deeply flavourful and loaded with nutrition: as a member of the cruciferous veg family just like kale and broccoli, they’re packed with anti-inflammatory sulfur-based phytochemicals called glucosinolates. What’s more, they’re also high in fibre; one cup of cooked sprouts contains 6 grams!

So, I’m partnering with @halfyourplatecanada to help you make perfect Brussels every single time! In my opinion, it’s the best way to cook Brussels to bring out the natural sweetness and tone down any sulfur-notes that might have you cringing about all the mushy Brussels you ate as a kid.

How to perfectly roast Brussels sprouts in 4 EASY steps:

🔥 Use a higher heat: crank that oven to 425.

🌱 Trim + halve 2 lbs (900g) of sprouts and toss with 3 tbsp avocado oil, plus ½ tsp each of salt and garlic powder, and some pepper on a rimmed baking sheet. You need more oil than you think to get the browning and crispness you’re looking for.

👩🏻‍🍳 Flip them cut side down. Roast for 20-30 minutes, checking after 20 minutes, and every 3-4 minutes after. Smaller sprouts will likely be done in 20!

💥 Taste and adjust any little flavour boosters you like. I like a pinch of chile flakes. And to round out any bitterness you taste, a little drizzle of maple syrup will make it disappear! But you could also add a bit of lemon zest, or extra flaky salt, or even some almond parmesan!

Shopping tip: Look for sprouts that are bright green with firm, tight leaves. When roasting, choose sprouts that are about the same size so they cook evenly, without the too small ones getting burnt.

For the full recipe, with the almond parmesan, head to the link in my bio!

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

desireenielsenrd

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Nov 21

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Let’s leave internet nutrition garbage in 2022, shall we??

As we slide into a season of feasting and celebration, let’s make a vow to just enjoy it.

Let’s eat a cookie because it looks good.

Let’s have a salad because that’s what we’re craving.

Let’s never use the phrase “cheat day” again.

Let’s focus on what to eat more of, not less of.

It’s been a while since I posted something funny on here…but I really needed it today.

If you’re in the same boat, hope this brings a smile to your face…also, what are we thinking about the new season of White Lotus??

Honestly, I didn’t like season 1, but I gave season 2 a try and it’s like, much better?!?

#nutritionscience #evidencebasednutrition #plantbased #plantbasednutrition #vegan #veganlife #vegannutrition #foodhumor ...

desireenielsenrd

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Nov 19

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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

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Nov 16

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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 fibre 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 in Canada 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

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Nov 15

Open

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 ...

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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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