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The Conscious Dietitian

Vitamin D Foods For Vegetarians

By 15 Comments

Knowing the best vitamin D foods for vegetarians and how to get enough vitamin D on a plant-based diet is important for bone health, a healthy immune system, and may help to protect against some cancers. If you live in northern latitudes, we can’t rely solely on vitamin D from the sun. This post will help breakdown the importance of vitamin D, which foods contain vitamin D and how we can supplement.

Fir Needles with Snow - Vitamin D

Northern winters can result in a lack of vitamin D.

By now, most of us have heard of the importance of Vitamin D. Vitamin D plays an important role in the absorption of calcium (see post Getting Enough Calcium On A Dairy-Free Diet), and has the ability to decrease inflammation in the body (1). Vitamin D comes primarily from the sun, but in northern latitudes (37 degrees north) during the winter months, we just can’t get enough (2).

While there are some food sources of vitamin D, in the winter we actually can’t get enough vitamin D from food alone. The best food source of Vitamin D is oily fish, and while vitamin D foods for vegetarians can be limited there are some steps we can take to ensure we are getting enough.
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Filed Under: General Nutrition, Vegetarian, Vitamins and Minerals Tagged With: nutrition, vegan, vitamin d

Healthy Soft Pumpkin Cookies | Vegan GF Paleo

By 5 Comments

This recipe for these healthy soft pumpkin cookies is delicious and moist! These soft pumpkin cookies are low carb, gluten-free, paleo-friendly, diabetic friendly and vegan! And best of all, these are so easy to make! Try adding chocolate chunks for a festive chocolate chip pumpkin cookie recipe. The recipe was sponsored by iHerb, an online natural products store.

Stacked Soft Pumpkin Cookies with Chocolate Chips Sprinkled

Working in a busy Diabetes Education Centre, I am always looking for new and exciting ways to get people excited about ‘healthy desserts’. We talk about the effects of carbohydrates on our blood sugar levels, better sources of carbohydrates (low glycemic index), how protein, healthy fats and fibre can help balance blood sugar levels, and how to incorporate all of this into healthy meals and snacks. That’s why I’ve created these totally delicious low-carb healthy soft pumpkin cookies, and they are also vegan, paleo and gluten-free!

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Filed Under: 100 Calories, All Recipes, Fall, Gluten Free, Snacks, Vegan, Winter Tagged With: Gluten-Free, Low-Carb, Paleo Friendly, Pumpkin Spice, vegan

The ULTIMATE Guide On How To Make Salad Dressing

By 4 Comments

Use this guide to make your own salad dressing at home. Homemade dressings can be just as delicious as they are simple and are a great way to turn an average salad into something special. I’ve also included tips on how to maximize the nutrition in dressings, as well as flavour variations for the best tasting dressing at home.
Close Up of Lentil Salad with Red Onion and Arugula

I love converting salad skeptics, all it really takes is a delicious dressing! Let’s face it, there is nothing exciting about a runny and bland dressing. The trick to a delicious salad dressing is getting the ratio of creamy fats and tart vinegar or citrus just right, and don’t forget the healthy and aromatic additions such as garlic, mustard or ginger. See below for my top tips on how to make the best salad dressing!

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Filed Under: All Recipes, Dinner, Fermented Food, Gluten Free, Raw, Salads, Spring, Summer, Vegan Tagged With: Fermented, salad, vegan

Two Ingredient Raw Chocolate Recipe [Vegan]

By 6 Comments

Making 100% raw chocolate at home has never been easier, no added oils or fussing required. This Two Ingredient Raw Chocolate Recipe is as authentic as it gets and packed full of flavanols for an antioxidant punch!

Heart Raw Chocolate On White Plate with Red Ribbon

The use of chocolate medicinally dates back at least 3,000 years. The health benefits have been linked to epicatechin, a flavanol found in the cacao bean (1), and current day research supports its use for various health conditions. If you’re a chocolate lover like me you likely appreciate the full complexity of flavour that real good quality chocolate provides. In my experience, making chocolate from 100% raw cacao beans is the only way to replicate this flavour intensity at home. This is my Two Ingredient Raw Chocolate Recipe, packed full of antioxidants AND the bonus is, it is SO easy to make!
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Filed Under: 100 Calories, All Recipes, Dessert, Gluten Free, Raw, Snacks, Vegan Tagged With: Cacao, Chocolate, Raw, vegan

Three Ingredient Peanut Butter Cookies | Vegan

By 8 Comments

These three-ingredient peanut butter cookies are super easy to make! They are also free of refined-sugar, grain-free, vegan, low-carb and paleo-friendly. They tick all the boxes, and best of all – only one bowl required!

Peanut Butter Cookies Piled on White Plate
 
Nothing better than a freshly baked cookie straight out of the oven. Have you ever gotten that urge to bake something at 10 pm but you don’t want to deal with multiple ingredients and dirty dishes? Introducing these Three Ingredient Peanut Butter cookies – only three ingredients (I promise) and only one bowl required. They are soft and gooey, and naturally gluten-free, vegan and high protein making them a great choice when catering to multiple dietary requirements.
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Filed Under: All Recipes, Dessert, Gluten Free, Protein Packed, Snacks, Three Ingredients Tagged With: cookies, Gluten-Free, Grain-Free, Peanut Butter, vegan

Raw Almond Dip | Vegan

By 7 Comments

This delicious and simple Raw Almond Dip Recipe can be used just like hummus! When the almonds are blended, they create a delicious and creamy spread. It is naturally raw, low-carbohydrate, vegan and gluten-free, making a great option when catering to groups of people.

Raw Almond Dip in White Bowl with Carrots and Almonds On Side
 
I’ve been wanting to share this recipe for this chickpea-free Raw Almond Dip for awhile now. In my practice, there are many reasons why clients might need to avoid chickpeas. The most common reason is due to Irritable Bowel Syndrome (IBS) which can cause bloating, gas or pain. Some people are simply looking for low-carbohydrate alternatives.  I also try to stand by the goal of 50% of my meals being raw (see my post Is A Raw Diet For You?). Don’t get me wrong, I am a huge fan of the legume family (see my post 5 Reasons You Should Eat Lentils) but this Raw Almond Dip hits the spot for certain dietary needs, and best of all, it is SO tasty.
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Filed Under: All Recipes, Gluten Free, Low Carb, Protein Packed, Raw, Snacks, Vegan Tagged With: almonds, Low-Carb, Raw

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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...

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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