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Welcome to RAD Nutrition. If you have been searching for the path to wellness, energy and happiness, you've come to the right place. RADNUT was created for YOU. Explore our free recipes and intriguing articles, then decide. Take any step towards health TODAY

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radnut_

Registered Dietitian
🥑 Delicious Recipes
⏰ 20 Minute Meals
🌞 Making Nutrition Easy & Joyful
🌊 Heart Health, Blood Glucose, Oncology
👇🏼 Work With Me

This is love. Fueling the body with what it needs This is love.

Fueling the body with what it needs.
Without restriction.
Without judgement.
With confidence, knowledge, attention, and prioritizing a connection to ourselves.

Self connection, reflection and opportunities for growth easily get lost in daily routines.

We invite you to slow things down and simplify.
Take a look at:
Where do you want to make an improvement?
What do you no longer need?
What will you start today?

#nutritionfacts :
Our beautiful #breakfast bowl is loaded with: 
🔹 25 grams of protein for satiety, stable blood glucose, and #musclemass 
🔹 Heart healthy unsaturated fats
🔹 Complex carbohydrates for energy and muscle mass
🔹 10 grams fiber for boosting #gut microbial health, regulating #bloodglucose, and preventing dyslipidemia ♥️

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Alongside nutrition, our personal goal this year is SLEEP. 
Chronic lack of sleep can increase cortisol, stress, irritability, increase storage of adipose tissue, cause fluctuations in hunger and satiety hormones, impact mood, self image, cognition and motivation. 

We are setting new (realistic) boundaries and priorities! Are you?

Comment below on what you are working on for your own health 🙏🏼

Xoxo @radnut_
Our “back to reality” Brownie cheesecake #muffin w Our “back to reality” Brownie cheesecake #muffin will hopefully make your reality a little sweeter 😘 

Their rich flavour satisfy all our chocolate cake cravings while the 7 grams protein, 4grams fiber, potassium and unsaturated fats from #wholefood ingredients give us the #nutrition and go-go energy we need! 

#recipebelow👇 

Ingredients:
1 cup 2% #cottagecheese
1 avocado
1/2 banana (optional- add if you prefer a little sweetness)
2 eggs
1 tsp vanilla 
1/4 cup packed brown sugar
1 cup whole wheat flour 
1/4 cup all purpose flour
1/3 cup cocoa powder
1/2 tsp baking soda
1/2 tsp baking powder 
1/3 cup chocolate chips

Directions: Makes 11 Muffins.. yes 11 😂🫣
1. Briefly blend cottage cheese. Don’t overblend otherwise muffins will drop in the middle when baking
2. In a bowl, mash 1 avocado (and optional 1/2 banana) into blended cottage cheese
3. Add egg, brown sugar, vanilla, mix well
4. In a separate bowl, combine flour, cocoa, baking soda, baking powder
5. Fold dry ingredients into wet ingredients. 
Fold in chocolate chips.
6. Bake at 350 F in well oiled muffin pan for 20 minutes or until an inserted toothpick comes out clean
7. Devour 😉 

Hot Tip: individually wrap and freeze these for school/ work lunches or that “on the go I’m hungry now” snack!

Xoxo @radnut_
@radnut_ 101: Balance what you NEED with what you @radnut_ 101: 
Balance what you NEED with what you WANT!

Today we are balancing our craving for a yummy choco chip oatmeal cookie with the fiber and protein packed nutrition we need! 

If you struggle with intense #cravings, have you considered what the suble cue for your craving might be? 

Are you lacking major macronutrients you need throughout the day?
Is the process of turning on the TV at night leading you to look for a snack? 
Are you trying to wind down after a long work day or after putting the kids to bed?
Are you staying up late watching Netflix (like we did 2 nights ago) and then wish you did something else with that time instead? 🤦🏽‍♀️

We’ve have been in practice for over 13 years. 
Habit change is HARD work!

A little secret: we often see positive health outcomes in those individuals who have frequent support over time. 
That support can come from your doctor, dietitian, exercise physiologist, nurse, group activities, parent, spouse, sister, friend, counsellor or any positive person in your life.

Sometimes we get lost focusing on the outcome and completely miss the important questions we needed to ask ourselves!

The real questions we’ve been asking lately are:
Who do you want to be?
How do you want to feel?
How are you going to prove it to yourself?

These questions can impact our nutrition, but also the type of parent, friend and person we wish to be.

#Health for life is about how our habits, thoughts, assumptions, and environment impact our feelings, mood, motivation, choices and actions!

It can be daunting when we don’t know where to begin. 

Begin with whatever is easy, take 1 small step or little moment for yourself each day … just 1 minute a day free from distractions, technology, work, and anyone else’s needs! 💜

#radnutthoughts #lifestylemedicine #dietitiansofinstagram #surreydietitian #yvrdietitian #atomichabits #1stepatatime #health #wellness #whatsforlunch #lunchideas #lifestylechange #healthyhabits #nutritionist #fuelyourbody #fuelyourmind #registereddietitian #healthforlife #beginagain #mamalife
The golden days are happening now. Do you feel it? The golden days are happening now.
Do you feel it?
This is the time to fuel your best, move your best and do your best in the world.

It starts with our belief in the transformative power of caring for ourselves and taking time to align the body and mind.

For us, intentionally and lovingly creating a meal as simple as a sandwich proves to us that we can listen to and care for the body we’ve been given. 

This fuel can trickle into every part of our day- in the energy we share with our children, our clients and loved ones, in the confidence we feel in our ability to handle challenges, in our ability to show up as who we want to be the 🌎 

1% better everyday @jamesclear 
#atomichabits 
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For the nutrition facts: this beauty is fueling us with 26 grams protein, 10+ grams fiber @silverhillsbakery , potassium & beta-carotene from bright, peppery arugula, lycopene from the juicy tomatoes and a little calcium from this beautiful nutty Jarlsberg cheese 🤤 

#thegoldendays 
#foodiesofinstagram #allfoodsfit #dietitiansofinstagram #dietitiansofig #surreydietitian #yvrdietitian #sandwichesofinstagram #sandwichoftheday #ilovesandwiches #fuelyourbody #nutritionforlife
This vibrant #lentilsalad from our good friend @dh This vibrant #lentilsalad from our good friend @dhaalicious is a lifesaver when we need a quick protein alongside Nani’s leftover pizza! It is the perfect addition to #pizzanight 🍕 

Dietitian Tip: canned rinsed lentils are ideal for this recipe- they hold their shape beautifully and don’t become gritty or mushy!
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Also, a little #realitycheck 👉🏼 
Although our intentions were good with our desire to optimize #plantprotein , #fiber and #satiety , we ended up with one child who ate everything and another who picked out the currants, left behind all the lentils and stained everyyyything (pants, shirt, chair, hair, table, face) with the turmeric dressing.. 
Hopefully you won’t get as messy as we did 😂🤷🏽‍♀️ 

#lifewithkids #expecttheunexpected #dontmesswithhaldi #haldi #humbling #everyoneintotheshower #luckytohavethem #welltryagaintomorrow #feedingthefamily #vancouverdietitian #surreydietitian #dietitiansofinstagram #lovelentils @eatlentils #eatlentils #antiinflammatory #dietitiansofig #plantpower #eatmoreplants
When I sit I can hear What was Always there | When I sit

I can hear

What was

Always there

| THE BIRDS
@radnut_ 

It’s a busy world out there, full of noise, loud voices, distractions.

For us..it is time to sit and hear the birds, the ocean, the wind.

Feel the warm sunshine. 

It is time to come home to what was always there 🙏🏼

#redirection #poetry #dailymoments #thoughtsandwishes
Cloudy #raincity days have us missing the vibrant Cloudy #raincity days have us missing the vibrant history (and food) filled streets of Italy!

Today’s butter beans in cherry tomato sauce with freshly cracked pepper, sweet basil, pungent olives, bright spinach, and salty feta gets you 1 step closer to that hot adventurous European summer ☀️
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Details:
1. We like to use crusty whole grain sourdough instead of a spoon 🥄 #fingerlickinggood 

2. Our tomatoes are sautéed in extra virgin olive oil with @traderjoes everyday seasoning. We added dried basil and black pepper to the sauce. Add chili flakes if you like a little heat 🌶️ 

3. You can skip the tomato sauce if you sautee enough cherry tomatoes to coat the butter beans 

4. The only side effect you may experience is consuming more beans than you may have planned for 😅 #itstoogood #flavorbomb 

#plantbased #plantprotein #eatbeans #eatplants @albertapulsegrowers @eatlentils #legumes @usapulses #hearthealth #healthyheart #dyslipidemia #nutrition #dietitianeats #vegetarian #dietitiansofinstagram #vegetarianrecipes #vancouverdietitian #italianfood #sicilia #takemeback #surreydietitian #insideout #5minutemeals #10minutemeals
Level up your #besandapuda or chickpea pancake wit Level up your #besandapuda or chickpea pancake with added calcium and protein from Greek yogurt along with iron and protein from hemp hearts 💜
Today’s pancake also has added beta carotene, fiber, potassium and vitamin C from shredded carrots and spinach.
It’s an everything in 1 bowl situation here!

These #dietitian #mom hacks keep the #imstillhungry monsters away from me all day long 😂

For the base recipe google: radnut vegan omelette or visit https://www.radnut.ca/food/vegan-omelette/
*(Don’t forget to add the 3-4 tbsp of @manitobaharvest hemp hearts- not in the original recipe… yet lol).

Are you on the hunt for more @radnut in #Punjabi or English? 
Let us know in the comments below 😘

#vegetarian #plantpowered #plantprotein #punjabikhana #bijleebijlee #khana #eatwithus #feedingmyfamily #vancouverdietitian #dietitianeats #dietitansofinstagram #desieats
Done “running for the thrill of it” over here. T Done “running for the thrill of it” over here. 

Today’s topic: 
What do you miss and what do you need?

If you were to look back at half your lifetime ago, 
Where were you?
What were you doing?
What are your happiest memories of that time? 
Who were you with?
What filled you with joy?
What were you hopeful about?
What were your goals?

It is possible that you have met or surpassed some of those goals.

Maybe some of the people from that time are no longer in your life, or you may have spent over half your lifetime with only the best of friends and family 🙏🏼 

If you are parenting young ones, caring for loved ones, or are feeling out of fuel, chances are that you may have lost some of the time, activities, connections, adventures, or creative outlets that nourished your soul half a lifetime ago.

What do you need now?
What can you do today?

Is it rest, a walk, delegating, painting, drawing, building, reading, playing, getting outside, exercise, exploring, trying something new, dancing, cooking, creating, singing, taking time to get ready, catching up with an old friend, calling someone you love or giving affection to another?

Maybe we all do need to take more time to connect..with ourselves and the ones that reenergize our souls. 
Thank you for the reminder @robert.waldinger 🙏🏼

Foodie Details ⬇️

Today’s Poke salad is loaded with #hearthealthy omega 3 fats! The poke marinade can serve as the dressing and the bed of greens provides a nice boost of polyphenols/ antioxidants. #vegetarians or #vegans can easily increase the edamame for more #plantprotein and satiating fiber while the #wholegrain pita provides fuel and fiber.
You could drizzle with sesame oil and a little soy for more flavour, add roasted sunflower or pumpkin seeds for an earthy crunch and calming magnesium, and if you love sweet with salty, throw in some mango! 
If mango isn’t in season where you are, chop a few cubes of frozen #mango and you’re on your way 💜

#foodie #foodblogger #recipeshare #dietitianeats #dietitiansofinstagram #cardiovascularhealth #parentlife #surreydietitian #dietitiansofcanada #recipedeveloper #foodvideo #eatplants
HIGH PROTEIN CREAM CHEESE! One of our most versati HIGH PROTEIN CREAM CHEESE!
One of our most versatile recipes yet! 

High in protein, vitamin B12, thiamine, riboflavin and fiber (when beans included) 😱👏🏼 

PRO TIPS:
1. If you’re on the hunt for cream cheese, use spinach instead of arugula.
Skip the artichoke hearts if you don’t want a tangy flavour.

2. If you suffer from #gerd you may want to skip the garlic. 
If you have #ibs, adjust or omit  garlic, onion, beans, or artichoke hearts depending upon your known triggers 💜

3. If baking this as a hot #artichokedip, use arugula instead of spinach. 
It will release LESS liquid into your dip as it bakes, providing you with a better texture!

4. We prefer this recipe as a COLD high protein cream cheese or cold artichoke dip on a #charcuterieboard. 
The herbs and complexity of flavour really shine when not heated in our opinion 😘 

#Recipe

Combine the ingredients below into a food processor. Pulse until smooth.
1 cup 2% cottage cheese
1/4-1/3 cup spinach or arugula *see Pro tips above
1/2 cup white kidney beans (optional)
2 heaping tsp nutritional yeast
1/2 heaping tsp each of dried dill, herbs de Provence, and onion flakes
1 chopped clove garlic (optional)
4 artichoke heart quarters (optional)

Spread onto whole grain toast, crostini, crackers, bread, bagels or use as a spinach artichoke dip on a #festive #charcuterieboard 🤤 

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#hosting #hostwiththemost #dinnerpartyideas #legumes #nooch #creamcheese #cheeseplease #highprotein #diprecipe #glutenfree #spinachartichokedip #dietitiansofinstagram #surreydietitian #vancouverdietitians #eatwell #nomnom #cottagecheese #cottagecheeserecipes #cottagecheesedip
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Information provided by RADNUT is not intended to replace recommendations of your personal healthcare team. All original works, recipes, articles, and images remain the property of RAD Nutrition, protected by copyright, and cannot be printed, copied, distributed, or utilized without legal written consent from Robin Arora-Desilet, R.D.

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