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You are here: Home / Archives for Rachel

Rachel

Easy Peanut Sauce | 6 Ingredients!

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This recipe is a favourite for those mid-week meals when you are looking for something quick and easy. I love how easy this peanut sauce is to make, and that no fancy ingredients are required. This recipe was shared with me by one of my favourite people, who loves peanut butter more than anyone I know.

Boiled eggs with peanut sauce - gado gado
 
We all have them, our go-to-meals when we need to create something out of what seems like nothing. My go-to is usually this Japanese Noodle Soup with Miso which is my favourite way to use up leftover vegetables, but for my friend Sami, hers is peanut sauce! This Easy Peanut Sauce recipe goes great with so many dishes – in the summer I love putting it on a Baked Tofu Quinoa Salad Bowl, in the cooler months I like it on this classic Indonesian style dish ‘Gado Gado’!
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Filed Under: All Recipes, Dinner, Fall, Gluten Free Tagged With: Gluten-Free, Peanut Butter, Plant Based Diet

Healthy Oat & Honey Cranberry Crisp | 5 Ingredients

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This healthy cranberry crisp is topped with a simple oat and honey crumble. With only 5-ingredients, this low sugar, gluten-free dessert is a seasonal favourite. Serve it with some plain yogurt or coconut vegan yogurt for a nutritious and delicious dessert!
 
Cranberry crisp on grey tray
 
This healthy cranberry crisp is a fall-time favourite. Low-bush cranberries are a local Indigenous food, favoured by the coastal First Nation people on Vancouver Island. Low-bush cranberries can be used in any recipe in place of regular store-bought cranberries. Both are tangy in taste and contain very little sugar compared to other berries such as strawberry and blueberry. I love making this 5-ingredient crisp with frozen cranberries from the years’ harvest – enjoy it as it is, or it also tastes great with some added orange zest or baked with apple.
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Filed Under: All Recipes, Dessert, Fall, Gluten Free, Low Carb, Traditional Indigenous Tagged With: Cranberry, Indigenous, traditional

1 Pan Healthy Roasted Vegetables Dinner

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This simple 1 pan healthy roasted vegetable dinner is just that – roasted vegetables, one pan, a simple dinner. I love adding some canned chickpeas and delicious dressing to complete the meal. Easy and low-maintenance, this dish is the perfect dinner to use up leftover vegetables. And the best part? No recipe needed!

bowl of roasted vegetables with baking tray in back
 
I love the idea of getting people more comfortable with cooking without a recipe. I guess my confidence in the kitchen has happened over time, with the help of many cooking shows and a fuss-free partner my creativity in the kitchen has been able to flourish. I rarely use recipes now and prefer to instead look in my fridge and pantry and create something from the ingredients on hand. Gradually what I am beginning to realize is that this is what I want to share with others as well – how to cook without a recipe!

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Filed Under: All Recipes, Dinner, Fall, Gluten Free, No-Recipe Recipe, Vegan, Winter Tagged With: Chickpeas, Roasted Vegetables, Un-Recipe

No-Bake Gluten-Free Labnah Cheesecake | Two-Ingredients

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This two-ingredient cheesecake recipe is really just that – labneh and jam. Labneh, which is also known as yogurt cheese, can be purchased from specialty Middle Eastern stores or made at easily at home. Here I’ll show you how I make my own labneh at home, as well as some of my favourite toppings to transform the yogurt into a no-bake gluten-free cheesecake.

Labneh on white plate topped with berries
 
I am not taking credit for this dessert – variations of this are being enjoyed around the world every day. I was shown a variation of this from Fig Del in Victoria. There, they make their own Labneh, and the owner was so kind to let me try some topped with preserved cherries. Here I want to share how I made this dessert at home – I love the simplicity of it, and by using a good quality yogurt makes for a rich and creamy Labneh. Labna, or yogurt cheese, is high in protein and healthy fats and makes the perfect base for this two-ingredient gluten-free cheesecake.
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Filed Under: All Recipes, Dessert, Fermented Food, Gluten Free, Low Carb, Low Carb, Protein Packed, Summer, Three Ingredients Tagged With: dessert, labneh, two-ingredient, yogurt

Plant-Based Diets and Sustainable Eating

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The scientific evidence supporting the link between environmental sustainability and plant-based eating is overwhelming. The Eat Lancet Commission Report confirmed that one of the biggest things we can do for the environment (and our health) is to cut back on animal foods. The report states ‘Food is the single strongest lever to optimize human health and environmental sustainability on Earth.’ (1)

Quinoa Edamame in black case iron

There are a number of factors that make plant-based eating the right choice for our health and the health of the environment. By understanding how our food choices play a role in transforming the planet’s ecosystem and how this has a direct effect on our health will help us make the sustainable changes needed to ensure the well-being of current and future generations….

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Filed Under: Food Sustainability, Vegetarian Tagged With: environment, Sustainability, Vegetarian

Simple Chickpea Flour Flatbread – 3 Ingredients

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Chickpea flour flatbread changed my world. How could something so easy be so delicious? It helps elevate a simple curry into something special and is a great replacement for store-bought wheat-based bread. The best part – it is only 3 ingredients! I’ve included some top tips for variations and my favourite meals to pair it with.

Chickpea Flatbread Blue Plate
 
If you haven’t gotten your hands on some chickpea flour, also known as besan, now is the time. My favourite way to use it is to make flatbreads – I find the slightly nutty and bean-y flavour lends itself nicely to savoury dishes. It is packed full of protein and fibre, making it a great lower carb alternative to rice or traditional wheat-based flatbreads.
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Filed Under: 100 Calories, All Recipes, Dinner, Gluten Free, Three Ingredients Tagged With: bread, Chickpea, legumes, Wraps

Cold Beet Salad with Goat Cheese and Green Beans

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A simple cold beet salad to welcome in the warmer months. I love the simplicity of this dish – only 5 ingredients and lightly seasoned with quality olive oil and salt and pepper. Serve this dish alongside any BBQ, or have it on its own for a light and nutritious lunch.

Cold Beet Salad with Goat Cheese on top

This dish was introduced to me by one of my good friends Sage. She made it over a summer weekend when we rented a house on the beach for a beautiful fun and friend-filled weekend in Tofino. The dish allows for the ingredients to speak for themselves. I love steaming my vegetables for maximum nutrient availability, but the beets and green beans can also be boiled for ease. Seasoned lightly with some fresh lemon, olive oil and salt this is a delicious cold beet salad is a must for any recipe repertoire.
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Filed Under: All Recipes, Dinner, Gluten Free, Lunch, Summer Tagged With: Gluten free, Seasonal, Summer, Vegetarian

Chia Pudding with Wild Rice, Maple Syrup and Hazelnuts

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This fun twist on the classic chia seed pudding uses traditionally Canadian ingredients. Wild rice is packed full of fibre, vitamins and minerals and add’s the perfect amount of low glycemic index carbohydrate to this otherwise no-carb meal. Topped with some antioxidant-rich berries and hazelnuts, this breakfast celebrates some of our beautiful country’s native foods.

Chia Pudding Blue Bowl Blue Linen
 
The original recipe for this was done in April of 2014 and was originally meant to inspire traditionally Indigenous foods found across what is now called Canada. Now, 6 years later, I wanted to share and reupdate the recipe. Many people don’t know that along with wild rice and berries, maple syrup and hazelnuts were eaten by Indigenous populations across Canada prior to European contact. While chia seeds are Indigenous to another continent, they do well to bind all these Canadian Indigenous ingredients together. The food that comes from this land is both nutritious and sustainable. I’ve written more about what we can learn here – What Western Medicine Can Learn About Traditional Indigenous Healing.

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Filed Under: Breakfast, Gluten Free, Traditional Indigenous, Vegan Tagged With: Chia, Gluten free, Indigenous, omega-3

Baked Asparagus Pearled Barley Risotto with Lemon and Hazelnuts

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This simple baked asparagus pearled barley risotto helps save on time in the kitchen, and the resulting risotto is higher in fibre, more filling and more nutritious than the classic risotto. Using seasonal asparagus is a great way to celebrate this high prebiotic vegetable. One serving of this dish provides 15 grams of fibre – more than half of our daily requirement!

Baked Barley Risotto with Asparagus Pushed Aside with Spoon
 
Learning different ways to make familiar things can help keep our brains sharp. NPR posted an article titled “Learning A New Skill Works Best To Keep Your Brain Sharp.” While the rest of us are busy buying into expensive supplements and “superfoods” to increase brain power, these seniors took up new skills to prevent dementia and the results of the study were impressive – significant memory gains after 3 months! This asparagus pearled barley risotto is a new way to prepare a traditional favourite – and turns out it is higher in fibre and easier to make!

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Filed Under: All Recipes, Dinner, Spring Tagged With: Plant Based Diet, Seasonal, Spring, sustainable, Vegetarian

Roasted Rhubarb Apple Crisp – 6 Ingredients [Vegan, Gluten-Free]

By 3 Comments

This roasted rhubarb apple crisp recipe is so simple – with only 6 ingredients and minimal prep time, it is the perfect springtime dish. The crisp topping is based on oats, and is free of refined flour and refined sugar, making it a healthy high-fibre dessert.

Roasted Rhubarb Apple Crisp in Blue Bowl with Baking Tray
 
Why roast the rhubarb you may ask? Simply to save on dishes and prep time. A conventional rhubarb crisp will require that the rhubarb and apple be cooked on the stovetop to break down prior to putting in the oven with the oatmeal topping. By baking the rhubarb and apple first you cut back not only on dishes but also time spent in the kitchen. This is one of my favourite crisp toppings – I’ve finally mastered the flour-free crisp and I am so excited for you to try it!
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Filed Under: All Recipes, Dessert, Gluten Free, Spring, Vegan Tagged With: Apple, oats, Rhubarb

Almond & Tempeh Vegan Meatballs Recipe [GF]

By 9 Comments

This almond and tempeh vegan meatballs recipe is a quick and delicious way to add some variety to dinner. Following a plant-based diet doesn’t mean that you can’t enjoy some of your favourite dishes. I love serving these tempeh meatballs with a pasta bolognese sauce, or on their own on a light salad. A simple and delicious fuss-free recipe, and it’s vegan and gluten-free!

Vegan Meatballs in White Bowl with Side Salad

 

Tempeh is a must in any plant-based foodies repertoire. Tempeh originated in Indonesia, and Indonesians enjoy it fried and spicy and often will add it to dishes such as Gado Gado (see my simplified recipe for Simple Peanut Sauce Indonesian Style), or enjoyed fried in a spicy sambal and served with rice. It is as versatile as tofu, but many prefer the firmer texture of tempeh over its soybean cousin. Here is my play on tempeh, and a good one to get you started on your tempeh journey – Easy Almond Tempeh Vegan Meatballs.
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Filed Under: All Recipes, Dinner, Gluten Free, Lunch, Protein Packed, Vegan Tagged With: Fermented, tempeh, vegan

Tahini Coconut No-Bake Energy Balls |GF

By 5 Comments

The combination of tahini and honey is one of my all-time favourites. Add a little toasted coconut into the mix and you have yourself a gourmet treat! I love making a big batch of these no-bake energy balls, to have on hand for when I need a healthy snack. They taste great frozen as well!

No-Bake Tahini Balls in Blue Bowl
 
With so many energy ball recipes available on the internet, what makes these Tahini Coconut No-Bake Energy Balls different? Tahini is made from roasted sesame seeds, and that’s exactly what it tastes like – some would describe the flavour as nutty or earthy. When tahini is married with honey, it offers an amazing combination – and this healthy snack is so delicious could be mistaken for a dessert. This no-bake energy ball recipe is comparable to my 100 Calorie Peanut Butter Energy Balls which are one of the most popular recipes on my blog….

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Filed Under: All Recipes, Gluten Free, Protein Packed, Snacks Tagged With: energy ball, Gluten-Free, hemp, Honey, Tahini

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Hi! My name is Rachel and I am a Registered Dietitian and Certified Diabetes Educator who is passionate about nutrition that is healthy for our bodies as well as for the planet. Here I'll share some of my favourite plant-based recipes, evidence based nutrition information, and tips on green sustainable eating! More about Rachel...

Complete One Week Vegan Meal Plan Sidebar

Top Autumn Recipes

Easy Peanut Sauce | 6 Ingredients!

Boiled eggs with peanut sauce - gado gado

Healthy Oat & Honey Cranberry Crisp | 5 Ingredients

Cranberry crisp on grey tray

1 Pan Healthy Roasted Vegetables Dinner

bowl of roasted vegetables with baking tray in back

Ginger French Lentil Stew Recipe with Couscous

French Lentil Stew in Blue Bowl Parsley and Lemon On The Side

Healthy Soft Pumpkin Cookies | Vegan GF Paleo

Japanese Noodle Soup with Miso

Japanese Miso Soup with Edamame in Black Bowl with Chopsticks

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