HOME
ABOUT
SERVICES
FAQ
NOURISHED COURSE
NUTRITION BLOG
FREE EBOOK!
CONTACT

fi6das2da6u-daria-nepriakhina

Search the site

✕

Connect with me on social media.

Contact me: (604) 992-3890
Write me: [email protected]

View our Privacy Policy

yaletownnutrition

There are so many different ways to incorporate ve

There are so many different ways to incorporate vegetables into your meals. The four most common ways are:
1. Cooked into your entree (e.g. bell peppers in fajitas)
2. A hot side dish (e.g. Parmesan Garlic Roasted Brussels Sprouts)
3. Cold in your entree (e.g. avocado, spinach, and tomato in a wrap)
4. A cold side vegetable (e.g. side salad or cut up veggies with dip)

These Brussels sprouts are a great way to add vegetables and fibre to your meal, and they only take about 20 minutes to make.

You'll need:
• 3 cups brussels sprouts, ends trimmed and cut in half
• 1 tbsp olive oil
• 1⁄2 tsp garlic powder
• 1⁄4 tsp salt
• Fresh ground black pepper
• Parmesan cheese, for garnish

Preheat oven to 400°F. Line a baking sheet with aluminum foil.
In a large bowl, add in the Brussels sprouts, olive oil, garlic powder, salt, and pepper. Toss to combine. Spread the sprouts evenly on the prepared baking sheet. Roast for 15-20 minutes or until the
sprouts are tender and beginning to brown. Garnish with parmesan cheese and serve.

📸@kristen_baking

#vegetables #veggies #brusselssprouts #fibre #eatyourveggies #sidedish #dinnerideas #recipe #mealideas #nourished #fibre #fiber #nutrition #vancouvernutrition #dietitian #dietitianeats

This savoury open-faced sandwich makes a great lun

This savoury open-faced sandwich makes a great lunch option for those days when you're working from home and have no idea what to eat. It combines whole-wheat sourdough bread, hummus, grilled chicken, fresh greens (e.g. arugula, spinach, lettuce), and parmesan cheese. To make it even simpler, you can pre-cook a few chicken breasts ahead of time for the week or buy an already roasted chicken from the store. Add some of your favourite veggies (e.g. baby carrots, cucumbers, bell peppers, sugar snap peas) and dip on the side.

📸@kristen_baking

#toast #openfacedsandwich #chicken #lunchideas #workfromhome #fastmeal #easycooking #dietitian #vancouvernutrition #vancouver #nutrition #nourished

French toast is a simple and delicious way to inco

French toast is a simple and delicious way to incorporate fibre and protein into your morning routine. Mix up a couple eggs, some milk, and cinnamon in a bowl. Soak your whole grain bread in the mixture and fry it a frying pan with some butter until golden brown on both sides. Top it with Greek yogurt or coconut whipping cream, berry sauce or maple syrup, and/or fresh fruit.

📸@kristen_baking

#frenchtoast #simple #breakfastideas #fruit #yummy #nourished #tasty #dietitian #dietitianeats #nutrition #balanced

Are you a fellow toast lover? My favourite thing a

Are you a fellow toast lover? My favourite thing about toast is how versatile it is. Savoury or sweet, there's an endless number of topping possibilities. My number one savoury combo is this one with egg, arugula, parmesan cheese, and everything bagel seasoning.

📸@kristen_baking

#breakfast #lunch #snack #mealideas #balance #protein #fibre #yum #tasty #dietitian #nourished #nutrition #vancouvernutrition

A fresh and tasty rice vermicelli bowl with yummy

A fresh and tasty rice vermicelli bowl with yummy marinated chicken 😋 You can also make extra chicken on the weekend to be able to quickly whip up these bowls for lunch throughout the week.

You'll need:
For the chicken:
- 2 chicken breasts, boneless, skinless
- 2 tbsp fish sauce
- 2 tbsp soy sauce
- 1⁄4 cup honey
- 2 cloves garlic, minced
- 3 tbsp canola oil

For the sauce:
- 1⁄4 cup water
- 3 tbsp sugar
- 3 tbsp fish sauce
- Juice of 1 lime

For the Bowls:
- 12 oz rice vermicelli
- 1 cucumber, julienned
- 2 cups lettuce, shredded
- 1 cup fresh bean sprouts, washed
- 1⁄4 cup fresh mint, roughly chopped
- 1⁄4 cup fresh basil, roughly chopped
- Crushed peanuts, for garnish

Directions:
1. Slice each chicken breast in half (as if you were to butterfly it), and place it in a medium container. Combine the rest of the ingredients in a small bowl and then pour it over
top of the chicken. Cover and marinate in the fridge for at least two hours or overnight.
2. To make the sauce, combine all the ingredients in a small bowl. Taste and adjust if necessary.
3. Prepare the vermicelli according to package directions. Strain and set aside. To prevent the noodles from sticking, you can toss them in a little bit of oil.
4. Heat a large frying pan on medium-high heat. Add in the chicken. Cook for 4-5 minutes on one side and then flip. Continue cooking until the chicken is firm and the juices run clear. Transfer
the cooked chicken to a cutting board and allow it to rest for 4-5 minutes before cutting.
5. Assemble the bowls by placing noodles in the bottom, then top each bowl with sliced chicken, cucumber, lettuce, bean sprouts, mint, basil, and peanuts. You can pour the sauce on top or serve in a small bowl on the side.

Let us know what you think! 👇

📸 @kristen_baking

#vermicelli #ricevermicellibowl #noodles #noodlebowl #chicken #chickenbowl #lunchideas #dinnerideas #fresh #freshmeal #tasty #yummyeats #dietitian #nourished #nutrition #healthyeating #satisfied

As many of you know, I'm expecting another baby in

As many of you know, I'm expecting another baby in early June and I'm so very excited! 🤰This means that I will be once again taking some time away from Yaletown Nutrition.

As of April 15th, I will be taking a pause on accepting new clients, BUT this time around we have a wonderful new addition to our team, dietitian Alexandra Haggis, who will continue to see new and old clients in my absence. 🤗 I'm SO excited about this because having a super long waiting list during my last maternity leave was stressful! I hope to be back to seeing clients again sometime in the fall, and I'll miss all of the wonderful clients I've been working with until then ❤️

Our Nourished course will also still be up and running while I'm on leave. I will continue to answer all enrolled participant questions and offer Facebook Lives as needed.

If you'd like to book in with me (before April 15th) or Alexandra, click the link in our bio or check out our Services page at www.yaletownnutrition.com 🥰

Are you a garlic lover like me? If so, you'll want

Are you a garlic lover like me? If so, you'll want to try this Creamy Roasted Garlic Cauliflower Soup! It only takes about 30 minutes to make.

Don't be afraid to double up the recipe to have more for leftovers throughout the week or to freeze for later. Pair it with tuna salad or egg salad on toast to make a balanced lunch meal 🥰

Ingredients:
• 2 tbsp olive oil
• 1⁄2 yellow onion, diced
• 4-6 roasted garlic cloves *
• 3 cups raw cauliflower, cut into 1⁄2-inch pieces
• 2 cups milk (2% works best)
• 1 cup vegetable or chicken broth
• 1⁄2 tsp salt
• 2 tbsp nutritional yeast (optional)**
• 1⁄4 cup parmesan cheese, grated
• Fresh ground black pepper

Directions:
1. Heat the olive oil in a large pot. Add in the onions and cook for 3-4 minutes or until they are tender and translucent.
2. Add in the garlic, cauliflower, milk, broth, and salt. Bring the mixture to a boil. Cover and reduce the heat. Simmer for 10 minutes or until the cauliflower is tender.
3. Using an immersion blender, blend the soup until it is smooth. If you find the soup to be on the thicker side, add in a small amount of milk or broth to thin it out.
4. Mix in the nutritional yeast and parmesan cheese. Season with salt to taste.
5. Garnish with fresh ground black pepper and a drizzle of olive oil if desired.

*Roasted garlic can be found in some grocery stores. But it can be easily made at home. First cut off a 1⁄4-inch from the top of a whole bulb of garlic. Next brush the bulb with olive oil and then wrap it in foil. Place it in a small baking dish and roast at 375°F for 40-50 minutes or until the cloves are tender and golden.
**Nutritional yeast is not needed for this recipe, but I like the extra flavour it adds. It can be omitted from the recipe or substituted with more parmesan cheese.

📸@kristen_baking

#creamysoup #soup #cauliflower #roastedgarlic #cauliflowersoup #lunchideas #batchcooking #mealprep #dinnerideas #mealideas #easytochew #pureed #dietitian #nutrition #vancouvernutrition #healthyeating

Craving something sweet and creamy? Try out this s

Craving something sweet and creamy? Try out this simple Chocolate Banana Smoothie. It includes protein, fibre, and fats to help keep you satisfied for longer.

Ingredients:
• 1 medium banana, sliced and frozen
• 1⁄2 cup milk of choice
• 1 tbsp almond butter
• 2 tbsp cocoa powder
• 2 dried dates, pitted
• 1 scoop chocolate or vanilla protein powder (whey or vegan)

📸 @kristen_baking

#chocolate #smoothie #milkshake #chocolatebanana #dates #almondbutter #sweet #creamy #icy #delicious #cravings #mouthhunger #proteinpowder

This creamy Thai Coconut Curry Soup with Crispy To

This creamy Thai Coconut Curry Soup with Crispy Tofu won't disappoint and is a great way to incorporate more plant-based protein into your life! 🍛

Check out this new recipe on the blog by clicking the link in our bio 😋

📸 @kristen_baking

#tofu #plantbased #crispytofu #noodles #thaicoconutcurry #soup #noodlesoup #comfortfood #vegetarian #bokchoy #balancedmeals #coconut #homemade #yummyeats #tasty #vancouverfood #nutrition #dietitian #vancouvernutrition

Follow us on Instagram

Sign up for our newsletter and stay up to date with Yaletown Nutrition!

© 2022 Yaletown Nutrition. All Rights Reserved.

Get our FREE Healthy Eating guide!

Improve your eating habits with our FREE 10 Steps to Healthy Eating guide and get back to what truly makes you feel good, inside and out.

We promise we won't spam you. You can unsubscribe at anytime.