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You are here: Home / Archives for seeds

seeds

Japanese Noodle Soup with Miso

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This quick and easy Japanese Noodle Soup with Miso can be made in less than 15 minutes! It is a great way to use leftover vegetables, and the protein options are versatile as well. Miso is not only a tasty broth, it is also rich in beneficial live-active-cultures which are important for a healthy gut.

Japanese Miso Soup with Edamame in Black Bowl with Chopsticks
 
This is a regular dish in our household because it is super easy and adaptable. You can usually find some sort of leftover vegetable in your fridge that would work perfectly with this dish. Miso is a little bit of a ‘superfood’, I use Genmai Miso as its made of brown rice rather than white, so it still contains the bran making it even more nutritious. This Japanese Noodle Soup with Miso is sure to be a favourite in your house, as it is in mine!
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Filed Under: All Recipes, Dinner, Fall, Lunch, Soups, Vegan, Winter Tagged With: Japanese, Kale, Miso, Probiotics, Seaweed, seeds

Hemp and Sunflower Seed Vegan Pâté

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This easy, healthy and delicious Hemp and Sunflower Seed Vegan Pâté is naturally gluten-free, free of processed ingredients, and contains 13 grams of protein per serving!
Hemp Vegan Pate on White Plate with Seed Crackers
Hemp hearts are a food that comes up daily in my practice. I recommend it to many of my clients as a great plant-based complete protein that offers a wide nutrient profile including omega-3 fatty acids, healthy omega-6 fatty acids, magnesium and zinc. Generally, my focus is on breakfast as hemp is an easy way to bump up the protein at these carb-heavy meals. I am sharing this Hemp and Sunflower Seed Vegan Pâté so hemp doesn’t get confined to only breakfast. Serve it with some seed crackers or cut up cucumber for a tasty afternoon treat or as a light lunch.
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Filed Under: All Recipes, Gluten Free, Lunch, Protein Packed, Raw, Snacks, Vegan Tagged With: hemp, Raw, seeds, vegan

How To Get Your Omega-3s For Vegetarians and Vegans

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Want to make sure you are getting enough omega-3 fatty acids on a plant-based diet? Omega-3s for vegetarians and vegans are harder to come by, but there are some dietary factors that we can control to help improve our access and the availability of this important nutrient.

Vegetarian and Vegan Sources of Omega -3

Long dispelled are the myths of inadequate protein intake in vegetarian diets. We now know that a balanced and varied vegetarian diet, containing nuts, seeds, organic tofu, eggs, legumes, and quinoa will provide us with all our body needs. One uncertainty that continues to linger is whether or not a vegetarian diet can provide sufficient omega-3 fatty acids.  I’ve outlined the recommended intake of plant-based omega-3s for vegetarians and vegans, and have included tips on how to maximize the availability of this important nutrient by the body.
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Filed Under: Food Sustainability, General Nutrition, Seafood, Vegetarian Tagged With: Chia Seeds, Flaxseeds, hemp, nuts, omega-3, seeds, Vegetarian

Pumpkin Spice Trail Mix + Oatmeal Topper

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This is the best way to get into the festive season, making a big batch of pumpkin spice trail mix to use as you please. I love adding it to my morning oatmeal, but it is also great as a snack on it’s own, or tossed in a roasted squash salad. This Pumpkin Spice Trail Mix recipe is sponsored by iHerb

Pumpkin Spice Trail Mix - Use this trail mix on your oatmeal, on your roasted squash salad, or on top of your smoothie bowl

In autumn we all take a deep breath out, our memory box filled with summer adventures and good times, as we slowly make the transition into winter. For me, autumn is time to turn the oven back on to prepare meals for family and friends, and also start trialling holiday recipes and edible gifts. In our busy lives, we can all appreciate a versatile dish, something that can be used in multiple ways. That’s why I created this Pumpkin Spice Trail Mix and Oatmeal Topper because that’s exactly what it is. As a trail mix, it can be enjoyed as a quick and filling afternoon snack, or perhaps given to friends or coworkers as a holiday gift. As a meal, it tastes great added to your warming bowl of oatmeal or sprinkled on your next roasted winter squash salad. I’ve included more ideas below on how to enjoy this tasty holiday essential pumpkin spice trail mix and some tips on how to maximise the nutritional quality.
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Filed Under: All Recipes, Breakfast, Fall, Gluten Free, Snacks, Vegan Tagged With: Autumn, nuts, Seasonal, seeds, spice

Healthy Oil-Free Hummus with Sundried Tomatoes

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Recipe for Healthy Oil-Free Hummus with Sundried Tomatoes - GF Vegan

Hands down, the Middle East is one of my favourite regions in the world to visit. I loved sleeping on rooftops, shopping the magical bazaars, and sampling the amazing cuisine. Just as you would be served a bread basket here at home, a bowl of creamy hummus and freshly made pita is the Middle Eastern way of welcoming you into their restaurant. Their hummus is rich with flavours that we could only hope to replicate. I think this may be partially due to their top quality olive oils that are equally aromatic as they are rich in flavour. So what do I do when I can’t replicate their delicious hummus – create a ‘chickpea spread’ instead. This Healthy Oil-Free Hummus with Sundried Tomatoes knows that it will always be overshadowed by its creamy hummus cousin, but coming in second isn’t so bad either.
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Filed Under: All Recipes, Gluten Free, Protein Packed, Snacks, Vegan Tagged With: Gluten-Free, hummus, legumes, seeds

Healing Breakfast Smoothie with Berries, Banana and Cacao

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Healing Breakfast Smoothie with Berry Banana and Cacao from Ingredients Apple Cafe, Victoria BC

As much as I love creating nourishing meals at home, I equally love exploring the collective of health driven cafes and restaurants around this creative city. The movement towards locally sourced, sustainable, organic, and cutting-edge nutrition meals and drinks is a huge source of my inspiration for the meals I create and share at home. One of my favourite organic cafes, Ingredients Health Food & Apple Cafe unfortunately closed its doors last year. This recipe for Healing Berry Banana Smoothie with Cacao was inspired from it. It took me awhile to figure out their secret ingredient which was probably as much as a surprise to me as it will be to you. I’ve added a little boost which I am sure they would be in harmony with.

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Filed Under: All Recipes, Breakfast, Drinks, Gluten Free, Raw, Snacks Tagged With: Australia, Cacao, Gluten free, organic, Phytochemicals, Plant Based Diet, Raw, Seasonal, seeds, sustainable, Vegetarian

How To Make Sprouts & Health Benefits of Sprouting Foods

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My top tips on how to make sprouts, and also why we should be including sprouts in our diet. The health benefits of sprouts include helping us to better access important minerals in nuts, seeds, legumes and grains. This is especially important for those following a plant-based, vegan or vegetarian diet.

Sprouted Spring Salad

I have been dabbling into sprouting foods since my early university days, but back then I was too poor to buy a proper sprouter. I’ve used everything from nut milk bags to glass jars and cheesecloth. If your a first-time sprouter, prepare to become addicted. Sprouting is one of the simplest things to you will do in the kitchen -all you need to do is remember to water your sprouts, no green thumb required!…

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Filed Under: All Recipes, Dinner, Gather and Grow, General Nutrition, Lunch, Summer, Vegan Tagged With: Gluten-Free, Honey, Kale, organic, Phytochemicals, Plant Based Diet, Raw, Recipe Redux, Seasonal, seeds, sustainable, Vegetarian

Raw Fruit Tart With Cashew Cream and Seasonal Fruit

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Recipe for Vegan Raw Seasonal Fruit Tart with Cashew Cream

My first experience with raw desserts was magical. A friend had attended a raw food cooking class and offered to (not) bake me a cheesecake. I must admit I was sceptical, how could a cheesecake recipe that consisted of mainly nuts, seeds and dried fruit compare to the real thing?
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Filed Under: All Recipes, Dessert, Gluten Free, Raw, Summer, Vegan Tagged With: Dates, Flaxseeds, Honey, nuts, omega-3, Plant Based Diet, Raw, Seasonal, seeds, Vegetarian

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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

Japanese Noodle Soup with Miso

Japanese Miso Soup with Edamame in Black Bowl with Chopsticks

Simple Orange Chocolate Oatmeal for Breakfast

Orange Chocolate Oatmeal in Bowls on White Linen

So Simple Pumpkin Spiced Latte Recipe

Pumpkin Spiced Latte in Moscow Mule Copper Mug

Butternut Squash Curry Lentil Soup with Turmeric

Butternut Squash Curry Lentil Soup in Blue Bowl

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