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  • Home
  • Recipes
    • Dinner
    • Breakfast
    • Sides
    • Snacks
    • Smoothies
  • Healthy Bites
  • Meet Anar
    • Success Stories
  • Nutrition Services

    • Corporate Wellness
    • Nutrition Coaching
  • Contact
12 January, 2019 in Healthy Bites / 0 Comments
CTV’s morning show
16 November, 2018 in Healthy Bites / 0 Comments
Webinar: Hormones and Weight Loss
28 June, 2018 in Healthy Bites / 0 Comments
Foods to Balance Your Blood Sugars
30 May, 2018 in Healthy Bites / 0 Comments
What is the Deal with Fried Food
16 May, 2018 in Healthy Bites / 0 Comments
The 411 on Growing a Vegetable Garden
03 April, 2018 in Healthy Bites / 0 Comments
Webinar: Gut Health
27 March, 2018 in Healthy Bites / 0 Comments
Anti-Aging Hacks You Need to Know
10 March, 2018 in Healthy Bites / 0 Comments
Superfoods That Aren’t So Super
10 March, 2018 in Healthy Bites / 0 Comments
Is Diet Coke a Healthy Alternative?
10 March, 2018 in Healthy Bites / 0 Comments
Healthy Twists on Old Classics
10 March, 2018 in Healthy Bites / 0 Comments
What’s the Deal with Juicing?
10 March, 2018 in Healthy Bites / 0 Comments
How to Increase Protein in your Diet
10 March, 2018 in Healthy Bites / 0 Comments
What is Organic and Non-GMO?

 

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  • Looking to satisfy your sweet tooth but don't want tons of sugar or other shady ingredients? Then you need to try this avocado chocolate pudding 🍫 🥑 I promise that it doesn't taste like avocados!  This decadent dessert is grain free, refined sugar free and dairy free. The avocado gives this pudding a creamy, velvety texture which is delicious and is the perfect make-ahead treat for Valentine's Day! Plus, this pudding is so easy to make just blend, chill and serve! ⠀
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#linkinbio for recipe 👆🏽⠀
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#healthydesserts #easyrecipes #eatwell #noadditives #healthyfat #protein #fibre #lowglycemic #grainfree #norefinedsugars #treats #kidapproved #wholefoods #nutrientdense #avocados #chiaseeds #valentinesday #ediblegifts #healthyinspo #cookmore #eatgoodfood #vegan #avocadochocolatepudding #anarallidinanutrition
  • Water, water, coffee! That’s how I start my weekday mornings. Surprising fact about me is that I don't start my day with breakfast. I believe that you should eat when you are hungry and do your best to eat mindfully. Since my stress levels are 📈 in the morning with getting everyone up and out the door I don’t have an appetite. The first thing I do when I wake up is to drink a couple glasses of water and I continue this all day and aim for 2-3 liters of water throughout the day. About an hour after I'm up I make a large strong cup of coffee with a splash of milk or cream and enjoy every sip. I like to get a lot done in the mornings so my first meal of the day is around 11 am (similar to intermittent fasting) this is when I slow down and take a break - some days it can be earlier than this just depends on the day and how I feel. My first meal always consists of fibre, protein and some healthy fat (i.e eggs, veggies with protein, leftovers, full-fat skyr yogurt with chia, fruit & nuts or half of an avocado on sprouted toast). If I'm out I always carry snacks with me and make sure to eat when I'm hungry. If you are not a breakfast eater just make sure you are getting in quality meals and are not snacking in the evenings. ⠀
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How do you start your mornings?⠀
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#mornings #goodmorning #hydrate #morningmood #productve #lifewithkids #intermittentfasting #coffeefirst #lifestyle #mymornings #coffeeaddict #busymornings #eatmindfully #cortisol #listentoyourbody #bodyawareness #eatwhenyouarehungry #getworkdone #focused #qaulitymeals #energized #sustainable #flexible #foodchoices #dietitian #dietitianHQ #myday #seizetheday #eatgoodfood #intuitiveeating @dietitianhq
  • Looking for some easy plant-powered meals? I got your covered with this vegetarian chili - it’s packed with flavour and texture. I used 3 different kinds of beans (pinto, black and white kidney) each has its unique flavour, shape, and colour and adds so much creaminess to the dish. This recipe is super easy to make since the ingredients used are pantry staples. A quick chop of some veggies, spices, and the addition of stewed tomatoes and beans and you got yourself a huge pot of chili that provides a chockfull of fiber and protein. ⠀
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Canned beans are such a convenient budget-friendly item to keep on hand. If possible, choose low sodium beans and make sure to give them a good rinse before using. As for canned tomatoes, they are a rich source of lycopene. Lycopene is a powerful antioxidant that decreases your risk of cancer and heart disease. Tip: lycopene found in processed canned tomatoes are better absorbed in the body than fresh tomatoes since the heat used during processing breaks down the cell walls. ⠀
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Serve the chili with some avocado slices, or a sprinkle of cheese and chopped cilantro for additional yumminess. Click the link in my bio for the recipe.⠀
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#quickmeals #plantbased #plantpower #vegetarian #wholefoods #antioxidants #lycopene #inflammation #guthealth #glutenfree #pantrystaples #ingredients #beans #legumes #lowglycemic #anarallidinanutrition #easymeals#eatwholefoods #fibre #protein #getinthekicthen #cookmore #healthy #hearthealthy #instayum #weekdaymeals#budgetfriendly #eatingonabudget #Nutrientdense
  • Started the day finding out that our flight was delayed and didn’t have enough time to make the earlier one. So making the most of this quaint beach town and enjoying the ☀️🌴before heading back to the 🥶 ⠀
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#florida #beaches #vitamind #godsplan #saturday #weekend #getaway #travel #flightdelays ⠀
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  • I’m not a huge football fan 🏈 but do enjoy a good Super Bowl party! Game day snacks don’t usually have the healthiest spread but these cauliflower buffalo bites make a great addition. They are full of flavour thanks to @franksredhot and a fun twist on the standard veggie platter. For the full recipe, click the link in my bio. ⠀
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Who’s planning on watching the Super Bowl or halftime show?⠀
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#healthyoptions #SuperBowl #snackideas #gameday #glutenfree #spicy #noboringvegetables #fibre #flavour #gameday #healthyoptions #healthyappetizers #halftimeshow #football #cauliflower #sunday #healthy #chickenwings #cooking #homemade #SuperBowlfood #eatwell #cauliflowerwings #Inspo @halfyourplatecanada
  • This no “leafy green” Greek salad bowl is so easy to assemble for weekday lunches. There’s nothing to cook - can’t get any easier than that! This salad is delicious and full of flavour. Plus it’s filled with fibre and protein - two nutrients to help keep you full and energized during the day!⠀
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This is what you need, in each container add in ⠀
1/3 cup canned chickpeas - rinsed and drained ⠀
1 mini Persian cucumber sliced⠀
1/4 cup of cherry tomatoes sliced lengthwise ⠀
1 tablespoon of pitted kalamata olives⠀
1 tablespoon of sliced red onions ⠀
1 ounce of sliced feta cheese ⠀
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Dressing- yields 4 servings ⠀
1/4 cup olive oil⠀
2 tbsp of red vinegar⠀
1 tsp of Dijon mustard⠀
1/2 tsp dried oregano ⠀
Salt and pepper⠀
Mix everything together and pour in a small container to add when you are ready to eat. ⠀
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#lunchinspo #easymealideas #whatsforlunch #curbsugarcravings #plantbased #vegetarian #fibre #protein #antioxidants #nutrientdense #eatwell #mealprep #nocookingrequired #10minutemeals #delicious #flavour #eatmoreplants #wholefoods #anarallidinanutrition #healthy #packyourlunch #lowglycemic #hearthealthy
  • This yummy quinoa bean salad is such a great lunch option. I made this on Sunday in the @instantpotoffocial and many of you asked for the recipe so here it is! It keeps well in the fridge and was perfect for lunches during the week. I love making a few things on a Sunday so I’m set during the week and don’t have to worry about what make - especially this week since I had a sick babe to care for.  Meal planning does take time but it’s SO worth it especially when #lifehappens ⠀
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Here is what you need:⠀
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1. 1 cup of quinoa rinsed - place in the instant pot with 2 cups of water. Hit manual on high pressure for 5 min. Quick release when finished and set aside to cool in a large mixing bowl.⠀
2. While quinoa is cooking, chop 1 cup of spinach, 1/4 red onion, and 2 tbsp of fresh cilantro or parsley. Add to mixing bowl.⠀
3. I used 2 cups of frozen medley of black beans, edamame, corn, and pinto beans (I got from Costco) - and placed in a metal strainer in the instant pot (make sure there’s at least 1 cup of water in the bottom of the up) hit steam mode for 3 min. Quick release when it’s done and let cool. Once it’s cooled add to the mixing bowl.⠀
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Dressing- In a bowl or measuring cup mix the following:⠀
1/4 cup olive oil ⠀
juice of 2 limes ⠀
1/4 tsp of cumin powder⠀
1/4 tsp pink salt⠀
Fresh black pepper⠀
1/4 tsp of red chilli flakes⠀
2 tsp of honey ⠀
Mix with a whisk and pour on salad and combine. Adjust salt if needed.⠀
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Keep in fridge and serve with 🥑⠀
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#mealprep #mealplan #lunchinspo #cookmore #getinthekitchen #plantbased #protein #fibre #eatwell #avocado #quinoasalad #heartymeals #quickmealideas #frozenveggies #instantpot #balancedmeals #enjoyfood #foodismedicine #igstories #healthyfastfood #flavour #anarallidinanutrition #quickandeasymeals
  • After 12 years the Canada 🇨🇦 Food Guide got a much needed makeover 🙌🏼 the revised food guide now focuses not only on what to eat but how to eat. The guide recommends Canadians to limit the intake of processed foods and make a shift towards a plant-based foods - without necessarily giving up animal foods altogether. The dairy group will no longer have it’s own group, rightly so since so many are not able to tolerate dairy! It also advises us to replace juice with water 💦 the guide does a great job advising the public to avoid sugars, sodium and saturated fat and focusing more on lean protein and fibre. Swipe to see what the guide looks like! .
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#revamp #healthcanada #stepintherightdirection #progress #healthyliving #canada #publichealth #education #healthyliving #dietitian #foodasmedicine #drinkwater #eatmoreplants #healthy #healthyschools #foodguide #healthcare #healthyeating #mindfulness #cookmore #canada #avoidsugars #diseaseprevention
  • I love plant-based meals since they loaded with nutrition, budget-friendly, simple to make and taste delicious #winningcombo. I used what I had in my fridge. It took no time and was so 😋⠀
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I sautéed 2 cups of spinach + 2 chopped mushrooms with 1 tsp of olive oil + 2 cloves of garlic. Once veggies softened I threw in 1 cup of chickpea pasta and added my fave marinara sauce. ⠀
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Anyone else loving blood oranges this season?! They are only around for a short time and have a subtle floral sweetness to them - kinda tastes like a raspberry infused orange. These beauties have a high level of anthocyanins - which gives them their gorgeous red colour! Unlike other citrus, blood oranges contain more antioxidant power 👊🏼 ⠀
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#plantbased #lunchtime #highfibre #highprotein #easymealideas #lunch #mealinspo #budgetfriendlymeals #eattherainbow #eatyourveggies #anarallidinanutrition #nutrientdense #eatgoodfood #getinthekitchen#mushrooms #spinach#bloodogranges #antioxidant #foodasmedicine #wholefoods #vitaminC #antiinflammatory #anthocyanin #bloodoranges
  • MEAL PREP 🥘🥙🥬🥚🍴⠀
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Taking time on Sunday to plan and prep some meals for the week does take time but it’s SO worth it! Having food prepped can make it so much easier to assemble healthy meals through the week. When weeknights get hectic (and let's be honest—when don't they?) meal prep is my saving grace to get healthy dinners on the table. Some weeks I can get a lot prepped and other weeks it may just involve a few simple things such as chopping veggies. ⠀⠀
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For me, I like to make 3 dinners one that’s vegetarian, one chicken and one meat based. It’s a great way to add variety and switch things up. Meals that can serve as lunch is always a bonus (cook once eat twice). This week I made a lentil curry, sweet potato shepherds pie and a roast chicken (great for wraps and salads for lunches!). I also made a few easy breakfast staples such as a batch of steel cut oats, oatmeal muffins and a bunch of hard boiled eggs. My instant pot is always a must on meal prep days! For snacks, I cut up a block of cheese into single portions and placed them in a clear container so kids can help themselves to a protein rich snack after school or as a quick bedtime snack. I also cubed a papaya and kept them at eye level in the fridge for a sweet snack.⠀⠀
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There is no right or wrong way to prep your meals. If your are starting out here are 2 tips to keep in mind.⠀⠀
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1️⃣Give yourself a set time such as 2 hours in the kitchen - and see how much you can get done in that time frame. If you don’t set aside a certain time you may get overwhelmed and try to do too much. Make 1 or 2 items and once you get in the groove you can build on that. ⠀⠀
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2️⃣Decide how and what you will prep. If you are preparing for a family, then prepping your dinners seems to be where you would get the most from your efforts. However, if you are single, or cooking for one or two people, then you may want to try to prepare breakfast or lunch meals first.⠀⠀
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Would love to hear how you meal prep!⠀⠀
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#mealprep #sunday #healthyliving #homemademeals #getinthekitchen #organized #eatwell #cookmore #dinnerprep #healthylifestyle #momlife #busyfamilies #kidsactivities #foodprep #eatrealfood
  • As a dietitian I believe that eating wholesome food can not only make you feel amazing but can taste delicious too! I had the pleasure to discuss healthy + easy snack options for kids on @yourmorning -here are a few tips when choosing a nutrient dense snack.⠀
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✅Sugar grams - the lower the better, ideally you want sugar grams to be in the single digits for packaged snacks.⠀
✅Fibre and protein - aim to have at least 2 grams of each per serving. Both fibre and protein increase the fullness factor of a snack! ⠀
✅Limit snacks that have more than 200mg of sodium per serving.⠀
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Happy snacking 😊⠀
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#nutrientdense #kidssnacks #pickyeaters #media #dietitian #lovemyjob #minimeals #schoollunches #backtoschool #eatwell #stayfueled #delicious #kidapproved #momapproved #healthylifestyle #choices #easysnackideas #nutrientdense #anarallidinanutrition ⠀
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  • This jerk chicken is probably the best thing  I’ve eaten all year.. ok I know it’s barely a week into the new year but still this dish is going to be hard to beat. The chicken was cooked to perfection - It’s so easy to overcook chicken, I tend to do this often just to make sure the chicken is cooked enough. But the extra few minutes can quickly lead to dry and over cooked chicken. So, this dish has inspired me to use my meat thermometer more to avoid over cooking because the taste is a #gamechanger and who doesn’t want to eat more good food?! ⠀
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Along with the chicken there’s crispy sweet plantains (heaven) and sautéed callaloo which is a Caribbean leafy green similar to spinach, jerk fish and rice 👌🏼
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#vacation #localeats #jerkchicken #halal #callaloo #jamaican #localproduce #plantains #travel #eatgoodfood #localcuisine #foodsafety #cookingmethods #delicious #jamaica #caribbeanfood
  • Wishing everyone an amazing 2019!! A year filled with happiness, good health and sweetness - kinda like this winter fruit salad 😊⠀⠀
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But seriously, this winter salad is 💯 plus the dressing not only boosts the flavour but it prevents the cut up fruit from turning brown - thanks to the ascorbic acid (vitamin C) and low acidity found in lemon and limes. ⠀⠀
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This is what you need:⠀⠀
6 clementines peeled and segmented⠀⠀
3 apples chopped in 1” cubes⠀⠀
2 pears chopped in 1” cubes⠀⠀
6 kiwis peeled and cut in quarters ⠀⠀
1 pomegranate, seeded ⠀⠀
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Dressing, in a bowl whisk together:⠀⠀
1 tbsp honey⠀⠀
1/2 juice of lemon⠀⠀
Juice of 1 lime⠀⠀
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In a large serving bowl combine the cut up fruit. Prepare the  dressing in a small bowl and make sure it’s whisked well. Pour the dressing over the fruit, mix, cover and refrigerate. Let sit for a few hours before serving and enjoy! ⠀⠀
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#newyearseve #2019letsdothis #startyouryearright #winterfruits #winterfruitsalad #citrusfruit #honey #noaddedsuagrs #healthydessert #oxidation #naturescandy #beyourbestself #healthystart #antioxidantboost #celebrate #healthyliving #fibre #flavourful #eattherainbow
  • Enjoying the holidays and forgetting what day of the week it is 😜During this time meals become less structured and that’s completely fine by me. These English muffins toasts were thoroughly enjoyed by the kids.  English muffins are great  since they are perfectly portioned for smaller appetites and they are so versatile! You can make them sweet or savoury 🥑 🍌. My kids also love egg and cheese sandwiches on them as well as mini pizzas with pasta sauce, veggies and cheese.  The options are endless! ⠀⠀
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#breakfast #brunch #ideas #kidapproved #toast #avocadotoast #peanutbutter #fibre #protein #quickandeasy #schoolsout #holiday #mealideas #englishmuffins #complexcarbs #portions #variety #anarallidinanutrition #wholegrains #healthyoptions ⠀⠀
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ABOUT ANAR

As a Registered Dietitian, my goal is to share nutrient-dense foods that are simple to make and delicious. I strongly believe that there is no diet that will do what eating healthy does. Subscribe by email for updates, and be sure to follow along on Instagram, Facebook, and Pinterest for more recipe inspiration!

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