@walderwellness - CARRIE WALDER, MS, RD

📍Vancouver, BC 🌱Registered Dietitian 📧Carrie@walderwellness.com 👇🏼FULL RECIPES

122.9K followers

769 following

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Yesterday’s tuna pasta salad reminded me of another one of my fave canned seafood pastas  this Mediterranean Canned Mackerel Pasta, filled with red peppers, tomatoes, olives + parsley. It’s a super simple 30-minute meal + a delicious way to incorporate a different omega-3 rich protein (canned mackerel) . If you’re curious to try it, head to the link in my bio > recipe index > search “mediterranean canned mackerel pasta.” I hope you guys enjoy it! Happy Friday ️
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Yesterday’s tuna pasta salad reminded me of another one of my fave canned seafood pastas this Mediterranean Canned Mackerel Pasta, filled with red peppers, tomatoes, olives + parsley. It’s a super simple 30-minute meal + a delicious way to incorpora

Who here loves pasta salads ‍️? A new recipe is up on the blog for this Healthy Tuna Pasta Salad. It’s a 20-minute meal, packed with tons of fresh veggies, herbs + protein. Dressing is olive oil based, making for a lighter (but still filling) version of your typical mayo-filled tuna pasta salad. What I love most about this meal is that it keeps well + is meant to be eaten cold, meaning it’s perfect for packing along on a picnic, bringing as a work/school lunch, or keeping in the fridge for a quick dinner . Full recipe can be found at the link in my bio (just tap “blog”)! Happy Thursday guys 🥰
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Who here loves pasta salads ‍️? A new recipe is up on the blog for this Healthy Tuna Pasta Salad. It’s a 20-minute meal, packed with tons of fresh veggies, herbs + protein. Dressing is olive oil based, making for a lighter (but still filling) version

These crispy smashed potatoes with vegan hemp seed pesto are defs in the top 5 recipes I’ve made all year 🤤. I think I need to try them with a different sauce - any ideas/requests? Fall versions?! Let me know !! Full recipe for these guys can be found on my blog (link in bio). They are truly the most delish side dish! Happy Wednesday everyone
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These crispy smashed potatoes with vegan hemp seed pesto are defs in the top 5 recipes I’ve made all year 🤤. I think I need to try them with a different sauce - any ideas/requests? Fall versions?! Let me know !! Full recipe for these guys can be foun

STRAWBERRY ROSE CHIA JAM  served with plain Greek yogurt, granola + pepitas. You guys loved those chia jam recipes I shared a while back, and today I’m sharing a unique, flavourful twist using rose water . Sometimes it’s fun to switch things up a bit + I love playing around with new ingredients! Full recipe for this chia jam is now on the blog (link in bio). PS if you don’t have/want to purchase rose water, you can omit it + just make plain strawberry chia jam! Both taste fantastic + are full of omega-3s, fiber + antioxidants ️
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STRAWBERRY ROSE CHIA JAM served with plain Greek yogurt, granola + pepitas. You guys loved those chia jam recipes I shared a while back, and today I’m sharing a unique, flavourful twist using rose water . Sometimes it’s fun to switch things up a bit

Happy Monday! Back to reality after a cabin weekend with very little cell service. It truly feels so good to not be attached to your phone sometimes + I am allll about taking more digital breaks. Who’s with me?! //  Pictured is my favourite flavour of infused water from a past blog post. Did any of you guys give these beverages a try?! Homemade infused waters are such a great way to stay hydrated during the summer months ️. This one is Pineapple + Rosemary, but I’ve got 4 other flavour combination ideas for you guys! Just search “infused water” on the recipe index of my blog (link in bio). Have a great day everyone
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Happy Monday! Back to reality after a cabin weekend with very little cell service. It truly feels so good to not be attached to your phone sometimes + I am allll about taking more digital breaks. Who’s with me?! // Pictured is my favourite flavour o

Happy Friday friends! I hope you all have some fun weekend plans to enjoy this last little bit of summer ️!! If you’re in need of some cooking inspiration, look no further. This pasta salad is packed with the most delicious roasted summer veggies like corn, tomatoes + bell peppers . It’s made with shrimp for protein, but feel free to sub with a plant-based protein if needed (I think roasted chickpeas would work well!) Full recipe is on my blog (link in bio), under “recipes” + “roasted vegetable pasta salad with shrimp”  xx
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Happy Friday friends! I hope you all have some fun weekend plans to enjoy this last little bit of summer ️!! If you’re in need of some cooking inspiration, look no further. This pasta salad is packed with the most delicious roasted summer veggies lik

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Another simple summer side dish for you guys! This Roasted Zucchini with Parmesan & Basil is beyond easy to make - done in 30 mins and using only 7 ingredients . I maybe devoured the entire plate of roasted veggies, fresh herbs + crispy melted cheese in a day lol 🤫. Full recipe can be found on my blog (link in bio)  Have a great evening everyone!
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Another simple summer side dish for you guys! This Roasted Zucchini with Parmesan & Basil is beyond easy to make - done in 30 mins and using only 7 ingredients . I maybe devoured the entire plate of roasted veggies, fresh herbs + crispy melted cheese

Dinner tonight taking inspiration from that delicious summer toast I made the other day, but in salad form . In my bowl: baby arugula, chopped heirloom tomato, cucumber, feta, lots of fresh basil, olive oil, balsamic, salt, pepper + some leftover baked salmon for protein . I hope you guys have a wonderful evening!
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Dinner tonight taking inspiration from that delicious summer toast I made the other day, but in salad form . In my bowl: baby arugula, chopped heirloom tomato, cucumber, feta, lots of fresh basil, olive oil, balsamic, salt, pepper + some leftover bak

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Basil Walnut Pesto Linguine with Garlic Shrimp & Arugula . Another 30-minute weeknight pasta recipe for you guys! This dish packs in tons of greens + tastes amazing both hot or cold. If you don’t eat seafood, feel free to omit the shrimp + just pair the pasta with another protein source! The walnut pesto is dairy-free/vegan, so can be suitable to many different diets . I hope you guys enjoy this one as much as I do! You can’t really go wrong with anything pesto though, amiright?! Recipe can be found at the link in my bio
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Basil Walnut Pesto Linguine with Garlic Shrimp & Arugula . Another 30-minute weeknight pasta recipe for you guys! This dish packs in tons of greens + tastes amazing both hot or cold. If you don’t eat seafood, feel free to omit the shrimp + just pair

Winding down the loveliest long weekend - one filled with perfect weather, pizza dinners, long brunches, pool days, trashy TV + lots of sleep 🥰. It can be really hard to slow down when you work for yourself, but I’m trying to do a little bit more of that this summer in order to recharge for the busyness of fall! Are any of you trying to do the same? ️ // PS. The recipe for this refreshing summer salad can be found on my blog under “Watermelon Feta Arugula Salad” (link in bio) . Have a great evening everyone!
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Winding down the loveliest long weekend - one filled with perfect weather, pizza dinners, long brunches, pool days, trashy TV + lots of sleep 🥰. It can be really hard to slow down when you work for yourself, but I’m trying to do a little bit more of

Happy Friday! Toasting to the long weekend with the most flavourful summer toasts 🤤. Sourdough topped with smashed avocado, arugula, heirloom tomato, crumbled feta, fresh basil, a drizzle of olive oil, sea salt + cracked pepper. So so fresh + delicious ️️. Have a great day guys!
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Happy Friday! Toasting to the long weekend with the most flavourful summer toasts 🤤. Sourdough topped with smashed avocado, arugula, heirloom tomato, crumbled feta, fresh basil, a drizzle of olive oil, sea salt + cracked pepper. So so fresh + delicio

I am so excited to share with you guys a very rare DESSERT recipe today  this simple Strawberry Peach Crisp made with the juiciest seasonal fruit, almond flour, oats, walnuts + pecans ! The recipe is gluten-free + vegan (unless you serve it with plain Greek yogurt or vanilla ice cream). While it’s technically dessert, I’ve been enjoying it all week for breakfast too . I promise you when I say that it’s so simple to make... I am NOT a baker + this turned out amazing 🥰. Full recipe is available on the blog, link in bio ️. Who’s adding this to their weekend baking plans?!
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I am so excited to share with you guys a very rare DESSERT recipe today this simple Strawberry Peach Crisp made with the juiciest seasonal fruit, almond flour, oats, walnuts + pecans ! The recipe is gluten-free + vegan (unless you serve it with plai

Keeping with the simple seasonal veggie theme 🥰. Greek salad with local cherry tomatoes, chopped mini cucumbers, fresh mint + a few slabs of feta, all drizzled in EVOO, oregano, sea salt + pepper . Wishing I was back in Greece right about now, but this’ll have to do haha. Have a wonderful evening guys
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Keeping with the simple seasonal veggie theme 🥰. Greek salad with local cherry tomatoes, chopped mini cucumbers, fresh mint + a few slabs of feta, all drizzled in EVOO, oregano, sea salt + pepper . Wishing I was back in Greece right about now, but th

Today on the blog: talking all things hydration ! Why it’s so important for your body, how much you should be drinking in a day, and of course giving you one of my fave tips for making it easier to stay hydrated: homemade infused waters ! I’m sharing 5 different infused water recipe ideas, using different fruits, veggies + herbs. They’re so refreshing for summer, and awesome for anyone who struggles with drinking enough water. My personal fave is the Pineapple + Rosemary one - I’ve been drinking it all week long . Link in bio!
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Today on the blog: talking all things hydration ! Why it’s so important for your body, how much you should be drinking in a day, and of course giving you one of my fave tips for making it easier to stay hydrated: homemade infused waters ! I’m sharing

Taking advantage of all the amazing seasonal produce Vancouver has at the moment . In my bowl: arugula, chopped orange bell pepper, cherry tomatoes, avocado, a hard-boiled egg, crumbled feta, tons of fresh mint + basil, EVOO + balsamic vinegar. Dinners + lunches have been looking a lot like this, but when the flavours of the fresh fruit + veg are so strong, simple dishes are all you need 🥰! How have you guys been enjoying summer produce?! ️
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Taking advantage of all the amazing seasonal produce Vancouver has at the moment . In my bowl: arugula, chopped orange bell pepper, cherry tomatoes, avocado, a hard-boiled egg, crumbled feta, tons of fresh mint + basil, EVOO + balsamic vinegar. Dinne

I’m curious to know what health means to YOU + what you do to support your genuine health?
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For me, genuine health is about making choices that support all aspects of well-being – mental, physical, and emotional. Working in nutrition, I see it all too often that people choose physical health at the expense of their social lives, relationships, or mental well-being. While food and exercise are of course important, it IS possible to choose foods and movement in a way that supports those other aspects of health, too ️.
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I try my best to choose foods that give me the energy to perform at work, that allow me to show up for my loved ones, and that give my body the nourishment that it needs to thrive. Restriction, deprivation, and excessive micromanagement of food only takes away from all of that, on top of causing unnecessary stress!
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So, what does this look like? While every day is different, I love to begin with a simple, balanced breakfast that gets my day off to the right start. For example: this Chocolate Protein Overnight Oatmeal! I’ve been making overnight oats for YEARS because they’re beyond quick to make, are ready to go when you wake up, and truly keep me fuelled all morning long .
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To make: I simply add ½ a cup of rolled oats, 1 tbsp chia seeds, 2 Tbsp raw cacao powder, ¼ tsp cinnamon, 1 tsp pure maple syrup, 1 cup of almond milk, and 1 scoop of @genuinehealth’s Fermented Organic Vegan Proteins+ powder into a small jar #ad. Then, I mix everything together + pop the jar in the fridge overnight. In the morning, I add some fresh fruit, a scoop of creamy peanut butter, and breakfast is ready to go. The mix of complex carbs, healthy fat, and quality protein gets me so ready to show up for the day ahead – stress free!
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PS. You can use my code 'walderwellness' for 15% off your next Genuine Health purchase online .
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Now it’s your turn - I’d love it if you shared how you #UnleashYourGenuineHealth in the comments below !
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I’m curious to know what health means to YOU + what you do to support your genuine health? . For me, genuine health is about making choices that support all aspects of well-being – mental, physical, and emotional. Working in nutrition, I see it all t

ICYMI - the recipe for this shrimp taco salad bowl is on the blog (link in bio) 🥗. Super refreshing + tasty, with taco flavours but in a veggie-filled bowl format 🥰. I’ll defs be making this one again!
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PS just want to say another great big thank you for all your supportive messages on yesterday’s story! I don’t think I’ve ever received so many DMs in my life . I think it was an important topic to touch on + I’m happy it resonated with so many. You guys are so great + always keep me going. I really appreciate it ️. I hope you all have a wonderful Friday + weekend!
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ICYMI - the recipe for this shrimp taco salad bowl is on the blog (link in bio) 🥗. Super refreshing + tasty, with taco flavours but in a veggie-filled bowl format 🥰. I’ll defs be making this one again! . PS just want to say another great big thank yo

Another simple summer salad 🥗: baby arugula, chopped cucumber, avocado, blueberries, lots of fresh mint, and some leftover baked salmon! Dressing was just a mix of EVOO + balsamic vinegar. I’ve been testing a bunch of recipes this week + my fridge is basically overflowing with seasonal fruit + fresh herbs, so I’ve been adding them to everything . They both add SO much flavour to salads tho, so not complaining ️. Have a great Thursday guys xx
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Another simple summer salad 🥗: baby arugula, chopped cucumber, avocado, blueberries, lots of fresh mint, and some leftover baked salmon! Dressing was just a mix of EVOO + balsamic vinegar. I’ve been testing a bunch of recipes this week + my fridge is

[CLOSED] GIVEAWAY TIME
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I love introducing you guys to companies making a difference in the nutrition world, and @fodyfoods is no exception. They’re an awesome company that’s committed to bringing back the joy of eating for those suffering with IBS or other digestive concerns!
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If you haven’t heard of a low-FODMAP diet before, it’s essentially one that is low in certain types of FERMENTABLE carbohydrates that can trigger GI symptoms like abdominal pain, excess bloating + diarrhea. The diet is well researched + supported in the GI community, with studies showing relief of GI symptoms in over 75% of IBS patients!
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If your doctor or dietitian has suggested following a low-FODMAP diet, I understand how complex + difficult it can be. This is where @fodyfoods comes in, providing you with tons of low-FODMAP versions of your favourite food products.
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While I personally don’t follow a low-FODMAP diet, I know that I struggle with digesting some high-FODMAP foods, like onions. That’s why I’ve been using @fodyfoods’ products for the past 9 months – they’re all onion-free + easy on my digestion! I’m so excited to giveaway my favourite products from their line, including their Mild Salsa, Taco Seasoning, and Garlic-Infused Olive Oil that I used to create this Shrimp Taco Salad, as well as 3 Tomato Sauces, their Teriyaki Sauce, and their Sesame Ginger Sauce .
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TO ENTER to win these 8 products: 1️⃣ follow @fodyfoods + @walderwellness 2️⃣ Like this picture 3️⃣ Tag all your friends (1 comment = 1 entry). Open to US 🇺🇸+ Canada 🇨🇦only.
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PS. The full recipe for this Shrimp Taco Salad can be found on my blog (link in bio)! If you don’t happen to win the giveaway, feel free to use code “carrie15” for 15% off an online order at www.fodyfoods.com, from now until August 7th  #ad #FodyFoods #FodyInfluencer
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[CLOSED] GIVEAWAY TIME . I love introducing you guys to companies making a difference in the nutrition world, and @fodyfoods is no exception. They’re an awesome company that’s committed to bringing back the joy of eating for those suffering with IBS

Just got off my bi-monthly call with @foodiedigital + am feeling all sorts of inspired for this next half of the year. Can’t wait to plan out a bunch of content for you guys! As always, any feedback + requests is much appreciated + gets integrated into my content calendars. I’ve already written down all your side dish requests + have started brainstorming 🥰 // For a little #ToastTuesday throwback (is that still a thing ?), these canned salmon crostini: three ways! We’ve got one with a beet creme fraiche, mashed avocado, balsamic + basil, and a classic cream cheese, cucumber + dill. Full recipe for these easy summer appies can be found on the blog (link in bio). Have a great day guys
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Just got off my bi-monthly call with @foodiedigital + am feeling all sorts of inspired for this next half of the year. Can’t wait to plan out a bunch of content for you guys! As always, any feedback + requests is much appreciated + gets integrated in

Another summer salad to beat the heat . This Watermelon Feta & Arugula Salad is ultra-hydrating, nutrient-dense + comes together in just 15 minutes . I added seasonal blueberries, tons of fresh mint, creamy avocado + a really simple lemon dressing to bring all the flavours together. Full recipe is now up on the blog (link in bio). I’d love to know if you guys make it . Have a great Monday everyone xx
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Another summer salad to beat the heat . This Watermelon Feta & Arugula Salad is ultra-hydrating, nutrient-dense + comes together in just 15 minutes . I added seasonal blueberries, tons of fresh mint, creamy avocado + a really simple lemon dressing to

On repeat this summer: breakfast bowls with plain Greek yogurt (a great filling source of protein), scoop of creamy peanut butter (healthy fat), muesli from @bobsredmill (complex carbs), fresh local blueberries + my fave homemade apricot chia jam (fiber, omega 3s + antioxidants)🧡. Stir it all together for creamy deliciousness 🤗. What are you guys having for breakfast today? PS recipe for the chia jam is available on my blog (link in bio). Happy Saturday!
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On repeat this summer: breakfast bowls with plain Greek yogurt (a great filling source of protein), scoop of creamy peanut butter (healthy fat), muesli from @bobsredmill (complex carbs), fresh local blueberries + my fave homemade apricot chia jam (fi

Shooting a few recipes today (can’t wait to share them next week!), so throwing back to another easy balanced lunch bowl. Quinoa with chopped carrots, cucumber, avocado, hard-boiled eggs, fresh dill + mint, tossed in lemon juice, olive oil, salt + pepper . Perfect for cleaning out the veggies in your fridge, or for a packed lunch to bring to work or school  Happy Friday everyone
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Shooting a few recipes today (can’t wait to share them next week!), so throwing back to another easy balanced lunch bowl. Quinoa with chopped carrots, cucumber, avocado, hard-boiled eggs, fresh dill + mint, tossed in lemon juice, olive oil, salt + pe

Currently craving this creamy deliciousness - roasted red pepper cashew cream pasta . Thanks @popsugarfitness for sharing it yesterday (and hello to everyone joining from there ). The full recipe is on my blog if you’re curious to try it! OR if you’re looking for a simple side dish.. just roast the red peppers + enjoy as is. They’re so incredibly tasty + my fave way to eat them! Wishing you all a great Thursday
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Currently craving this creamy deliciousness - roasted red pepper cashew cream pasta . Thanks @popsugarfitness for sharing it yesterday (and hello to everyone joining from there ). The full recipe is on my blog if you’re curious to try it! OR if you’r

Easy, balanced lunch bowl: pan-fried paprika sweet potatoes (complex carbs) , 2-egg scramble (protein) , 1/4 avocado (healthy fat) 🥑, heirloom cherry tomatoes (more veg) + fresh basil . To make the sweet potatoes I simply chopped up a sweet potato into small 1-inch pieces, then pan-fried with a little avocado oil, paprika + salt for ~10 mins until fork tender + slightly browned. What are you guys lunching on today?!
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Easy, balanced lunch bowl: pan-fried paprika sweet potatoes (complex carbs) , 2-egg scramble (protein) , 1/4 avocado (healthy fat) 🥑, heirloom cherry tomatoes (more veg) + fresh basil . To make the sweet potatoes I simply chopped up a sweet potato in

Throwing back to these Crispy Smashed Potatoes with Vegan Hemp Seed Pesto - the ultimate side dish that I need to remake ASAP 🤤🤤🤤. You guys seem to be enjoying side dish recipes like this one. I’m curious what other types of sides you’d like me to make (diff veggies, specific ingredients, etc)? Let me know in the comments!! Full recipe for this one can be found on my blog  happy Tuesday!
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Throwing back to these Crispy Smashed Potatoes with Vegan Hemp Seed Pesto - the ultimate side dish that I need to remake ASAP 🤤🤤🤤. You guys seem to be enjoying side dish recipes like this one. I’m curious what other types of sides you’d like me to ma

Who’s a fan of pasta salads in the summer ️?! They’re the perfect work lunch, easy weeknight dinner, or summer BBQ idea. This Roasted Veggie Pasta Salad is packed with roasted red peppers, tomatoes + corn to bring out the natural sweetness + flavor in these fresh, local veggies 🤤. Then, it’s topped with pan-fried shrimp, arugula + a basil-white wine vinegar dressing. So good!! Full recipe is now live on the blog (link in bio). I hope you guys enjoy it
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Who’s a fan of pasta salads in the summer ️?! They’re the perfect work lunch, easy weeknight dinner, or summer BBQ idea. This Roasted Veggie Pasta Salad is packed with roasted red peppers, tomatoes + corn to bring out the natural sweetness + flavor i

Two slices of the most amazingly fresh bread from @fifebakery topped with ricotta and homemade apricot + blueberry chia jam 🧡. To say that I’m obsessed with this apricot chia jam recipe would be an understatement - I’ve polished off 2 jars in the last 2 weeks . Blueberry is also good lol, but more of a classic while the apricot was something new! Full recipe for apricot, blueberry + raspberry chia jams are available on the blog (link in bio) if you’re interested in making a batch this weekend 🥰. Have a wonderful Saturday everyone!
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Two slices of the most amazingly fresh bread from @fifebakery topped with ricotta and homemade apricot + blueberry chia jam 🧡. To say that I’m obsessed with this apricot chia jam recipe would be an understatement - I’ve polished off 2 jars in the las

Asparagus is one of my FAVOURITE summer veggies, how about you guys ‍️?? And for good reason - it’s a nutrition powerhouse packed with fibre, tons of vitamins (like K, A, C, E, B6 + folate), and minerals (like potassium, iron, magnesium + calcium). My all time fave way to eat asparagus is roasted, and adding this toasty vegan pecan parm elevates these guys even further 🤤. I'd love to know if you guys give this a try! Full recipe can be found through the link in my bio > blog > recipes > roasted asparagus with pecan parmesan  happy Friday everyone!!
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Asparagus is one of my FAVOURITE summer veggies, how about you guys ‍️?? And for good reason - it’s a nutrition powerhouse packed with fibre, tons of vitamins (like K, A, C, E, B6 + folate), and minerals (like potassium, iron, magnesium + calcium). M

Yesterday’s easy kale shakshuka for lunch ! ICYMI on my stories.. simply sauté a couple handfuls of leafy greens (e.g. kale) + fresh veggies (I used cherry tomatoes) for a few mins. Then add 1 cup of tomato sauce or strained tomatoes, stir it all together with some seasonings (garlic powder, thyme, basil, salt, etc), make a couple holes in the sauce + crack in 2 eggs. Sprinkle some crumbled goat cheese, then cover + let cook on the stove until egg whites are done. Serve with a slice of toast + drizzle of olive oil. Easy, peasy, full of veggies/protein and so delish 🥰. If you want to follow a proper recipe I have one on my blog under “Red Pepper Shakshuka” ️ have a great Thursday loves!
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Yesterday’s easy kale shakshuka for lunch ! ICYMI on my stories.. simply sauté a couple handfuls of leafy greens (e.g. kale) + fresh veggies (I used cherry tomatoes) for a few mins. Then add 1 cup of tomato sauce or strained tomatoes, stir it all tog

Looking for a simple and nutritious appetizer idea for your next summer get together? How about these delicious Canned Salmon Crostini – 3 Ways! They’re super easy to make, using colourful veggies, fresh herbs, and @goldsealcanada’s canned pink salmon. I wanna know – are you gonna try the beet dill crème fraiche, avocado balsamic basil, or the cream cheese cucumber one first🤤?!
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If you guys have been following along for a while, you know that canned salmon is a staple in my pantry – and for good reason. @Goldsealcanada’s canned salmon is wild and sustainably-caught, then cooked fresh and canned right away – keeping those nutrients (like omega-3s, calcium, and vitamin D) intact. I love that it’s not only convenient and versatile, but also a healthy way to get those recommended twice weekly servings of seafood . Full recipe for these crostini and more nutrition facts can be found on my blog (link in bio). .
Want more canned seafood recipe ideas? Follow @goldsealcanada for more inspo! #FullOfGood #oceanbrandspartner #ad
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Looking for a simple and nutritious appetizer idea for your next summer get together? How about these delicious Canned Salmon Crostini – 3 Ways! They’re super easy to make, using colourful veggies, fresh herbs, and @goldsealcanada ’s canned pink salmo

Craving this colourful soba noodle salad for lunch today 🤗! It's packed with protein (tamari tempeh), tons of fresh veggies like romaine lettuce, bell peppers, carrots, cucumber, watermelon radish, fresh mint, all tossed in a delicious ginger-tamari-lime dressing. Super refreshing and nutrient-dense . Full recipe can be found in the link in my bio > blog > recipes > cold soba noodle salad . Happy Tuesday loves!
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Craving this colourful soba noodle salad for lunch today 🤗! It's packed with protein (tamari tempeh), tons of fresh veggies like romaine lettuce, bell peppers, carrots, cucumber, watermelon radish, fresh mint, all tossed in a delicious ginger-tamari-

Today on the blog - Chia Jam, 3 Ways! We’ve got some classics (raspberry + blueberry) plus a delicious seasonal twist - APRICOT! Chia jam is sooo easy to make - 20ish minutes (10 of which is “resting time”) + just a few ingredients. Plus, it’s full of antioxidants, fiber + omega-3s. No additives or nearly as much added sugar as store-bought versions (you don’t need to add any sweetener if you don’t want to!) Instructions are on the blog (link in bio). Which one are you guys gonna make first?!! ️️
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Today on the blog - Chia Jam, 3 Ways! We’ve got some classics (raspberry + blueberry) plus a delicious seasonal twist - APRICOT! Chia jam is sooo easy to make - 20ish minutes (10 of which is “resting time”) + just a few ingredients. Plus, it’s full o

Pan Seared Scallops with Zucchini Noodle Pasta, anyone?! Scallops are such a nutrition powerhouse, full of protein, omega-3s + minerals like selenium, copper, and zinc. They're such a treat, and I always forget how easy they are to make ! Are you guys a fan of scallops? If you're looking for a simple 30-minute weeknight pasta idea that packs in tons of nutrition + veggies, look no further . Full recipe can be found on my blog (link in bio). Happy Friday everyone!
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Pan Seared Scallops with Zucchini Noodle Pasta, anyone?! Scallops are such a nutrition powerhouse, full of protein, omega-3s + minerals like selenium, copper, and zinc. They're such a treat, and I always forget how easy they are to make ! Are you guy

Happy 4th of July to my American friends🇺🇸🇺🇸! If you're in need of some last minute ideas for what to bring to your BBQ party - why not give this Strawberry Quinoa Tabbouleh Salad a try? It's super simple to make, and so refreshing with strawberries , tomatoes , cucumber 🥒, and tons of herbs ! Guaranteed to be a hit . Link to recipe can be found in my bio > blog > recipes. I hope you have a great long weekend!
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Happy 4th of July to my American friends🇺🇸🇺🇸! If you're in need of some last minute ideas for what to bring to your BBQ party - why not give this Strawberry Quinoa Tabbouleh Salad a try? It's super simple to make, and so refreshing with strawberries

Wanted to share these earlier, but Instagram was so glitchy! Anyone else ?? Anyway, the recipe for these Smashed Potatoes With Hemp Seed Pesto is now live on the blog! Prepare to meet your new favourite side dish . Guys I can’t get over how tasty these are!! Crispy potato bites 🥔 smothered in homemade vegan pesto?! Yes please! I’d love to know if you make them . Link to blog + recipe in bio ️
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Wanted to share these earlier, but Instagram was so glitchy! Anyone else ?? Anyway, the recipe for these Smashed Potatoes With Hemp Seed Pesto is now live on the blog! Prepare to meet your new favourite side dish . Guys I can’t get over how tasty the

Back to work after a great long weekend! Was so nice to spend time with some of my best friends who were in town ️. What did you guys get up to ️? // In this clean-out-the fridge salad bowl: chopped romaine, cucumbers, steamed baby beets, hard-boiled eggs, lots of fresh mint, avocado, goat cheese, pecans + a simple balsamic/olive oil vinaigrette 🥗. Time to restock the fridge!! Have a great day guys
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Back to work after a great long weekend! Was so nice to spend time with some of my best friends who were in town ️. What did you guys get up to ️? // In this clean-out-the fridge salad bowl: chopped romaine, cucumbers, steamed baby beets, hard-boiled

ICYMI - last week I shared a new blog post all about artificial sweeteners. What they are, what foods they’re commonly found in, and (most importantly) what the research has to say about their safety, effectiveness, and their effect on our long-term health.
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Do you guys use artificial sweeteners? While they’re recognized as safe by both the FDA & Health Canada, the body of research is pretty convincing that they might be doing more harm than good. What’s for certain is that they haven’t been able to achieve what they were designed to do (I.e. reduce rates of obesity + cardiometabolic diseases).
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While a little bit of artificial sweeteners here + there aren’t going to do much harm, I recommend lowering your intake of overly-processed, sweet foods overall. Personally, I prefer the sweetness of fruits + a small amount of natural sugar to sweeten my meals - like this plain yogurt bowl, with banana, local raspberries, cinnamon + a touch of honey . There’s a lot more nutrition in this than one of those “zero calorie, sugar free” flavoured yogurts.
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As you gradually reduce your intake of overly-sweetened foods, your taste buds will start to adjust. Those sugary foods + artificial sweeteners become wayyyy too sweet, in a way that doesn’t even taste good. As someone who used to drink Starbucks chai tea lattes everyday ‍️, I can personally tell you that I’ve had this experience. If I ever have a sip of them now, they taste like pure sugary syrup to me 🤢.
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Link to the blog post is in my bio. I’d be curious to hear what you guys think of the research, or if you have any thoughts, comments, or questions related to this topic. Let me know below!
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ICYMI - last week I shared a new blog post all about artificial sweeteners. What they are, what foods they’re commonly found in, and (most importantly) what the research has to say about their safety, effectiveness, and their effect on our long-term

Late lunch today as I scramble to get some work done before the long weekend!! One of my bestest friends is in town from London + I’m excited to take a mini-getaway with her 🥰. Do you guys have any fun Canada day plans 🇨🇦? On my plate: a couple handfuls of spinach scrambled with 2 eggs, slice of sourdough toast topped with smashed avocado + heirloom tomato slices . Sprinkled herbamare, basil, pepper + a drizzle of EVOO to finish it off ️. Have a great Friday friends!
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Late lunch today as I scramble to get some work done before the long weekend!! One of my bestest friends is in town from London + I’m excited to take a mini-getaway with her 🥰. Do you guys have any fun Canada day plans 🇨🇦? On my plate: a couple handf

Such a fun day shooting some recipe video content with the @fudosrecipes team! Excited for day 2 tomorrow. It was my first time doing anything like this + I truly feel so lucky that I can call playing around in the kitchen all day a part of my job. One of the recipes we filmed - this Strawberry Tomato Avocado Salad, which is the most refreshing summer dish ️! If you’re curious to try it, the full recipe is available on my blog (link in bio > blog > recipes). Have a great evening guys ️️
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Such a fun day shooting some recipe video content with the @fudosrecipes team! Excited for day 2 tomorrow. It was my first time doing anything like this + I truly feel so lucky that I can call playing around in the kitchen all day a part of my job. O

For the past 2 months I’ve been trying out new workouts thanks to @classpass and I couldn’t be happier #ad. For so long I shied away from fitness classes, preferring the comfort of my apartment gym. I always felt intimidated that everyone would be way more fit than me or that I’d be uncoordinated + clueless. Anyone else feel this way?

With all that said, I’m thrilled I took the plunge, stepped out of my comfort zone + gave @classpass a try! In the past 2 months I’ve tried 7 different workouts (some more than once), discovered studios that I love, and met new people (who are way less intimidating than I imagined ). I feel stronger, more energized, and actually look forward to working out now. If any of this resonates with you, consider giving the app a try in your city! It’s changed how I feel about fitness, and now I would love to know what your fave workout is so I can give that a try next!! #classpass #fitnessforeveryroutine
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For the past 2 months I’ve been trying out new workouts thanks to @classpass and I couldn’t be happier #ad . For so long I shied away from fitness classes, preferring the comfort of my apartment gym. I always felt intimidated that everyone would be wa

Are you a cold soba noodle salad fan ‍️?! I LOVE how they taste, how easy they are to throw together, and how they make a filling + nutritious meal. Finally wrote down a proper recipe so you guys can give it a try at home! This one is packed with fresh veggies like romaine lettuce, bell peppers, carrots, cucumbers + radishes, fresh mint, pan-fried tempeh (for protein) + tossed with a tamari-ginger-lime dressing . Recipe is plant-based + gluten-free, but would taste awesome with shrimp in place of tempeh if you prefer! Full directions up on my blog (link in bio)
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Are you a cold soba noodle salad fan ‍️?! I LOVE how they taste, how easy they are to throw together, and how they make a filling + nutritious meal. Finally wrote down a proper recipe so you guys can give it a try at home! This one is packed with fre

I’ve been alll about super simple meals lately. It’s been a crazy couple weeks trying to balance so many different projects + I feel like it’s all I’ve had time for. While I love working for myself, wearing so many hats can be a challenge at times! Any other entrepreneurs feel me ?! Thankfully, eating nutritious, balanced meals doesn’t have to be complicated + can still taste good . On my plate: sautéed Swiss chard for veggies (just with a little olive oil + garlic powder), 2 fried eggs for protein, sourdough toast with 1/2 an avocado for some carbs + healthy fat. Squeezed lemon over everything along with some sprinkles of herbamare (my fave seasoning) + ground pepper. Happy Friday everyone ️
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I’ve been alll about super simple meals lately. It’s been a crazy couple weeks trying to balance so many different projects + I feel like it’s all I’ve had time for. While I love working for myself, wearing so many hats can be a challenge at times! A

[CLOSED]GIVEAWAY TIME

I absolutely love sharing my favourite products with you guys, and I’m so so excited for you to try some of my faves from @foursigmatic!! I discovered these little mushroom packets a couple years ago + they have become such a welcome addition to my routine. They are convenient, insanely delicious, and packed with so many health benefits (not to mention GREAT ingredients)!
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One lucky winner will receive:
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 1 box Mushroom Hot Cacao with Cordyceps – my personal favourite. Cordyceps is known to increase blood flow + physical performance, which makes it a perfect mid-afternoon energy boost (without caffeine) or an awesome pre-workout beverage!
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 1 box Mushroom Hot Cacao with Reishi – like a cozy mug of hot chocolate, but better. Reishi is known to support sleep + stress, which makes this an awesome way to relax + wind down at the end of the day.
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 1 tin 10 Mushroom Blend – a multi-mushroom blend to conveniently get in a multitude of benefits. Add to smoothies, drinks, or oatmeal!
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 TO ENTER: Follow @foursigmatic + @walderwellness. Like this post. Tag all your friends (1 comment = 1 entry)! Open to US 🇺🇸+ Canada 🇨🇦 only. Good luck loves!! #foursigmatic #sponsored
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[CLOSED]GIVEAWAY TIME I absolutely love sharing my favourite products with you guys, and I’m so so excited for you to try some of my faves from @foursigmatic !! I discovered these little mushroom packets a couple years ago + they have become such a w

Got a bunch of fresh herbs in the fridge you need to use up ? One of my fave ways to use them is in a simple veggie scramble! For this one I sautéed 1 chopped red bell pepper for ~7 mins, then poured over 2 whisked eggs, a couple handfuls of chopped parsley, salt + pepper, and scrambled for a couple mins until done. Served with a little crumbled goat cheese, 1/2 an avocado 🥑+ a handful of @marysgonecrackers for a quick but nutritionally-balanced meal 🤗. What are you guys lunching on today?!
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Got a bunch of fresh herbs in the fridge you need to use up ? One of my fave ways to use them is in a simple veggie scramble! For this one I sautéed 1 chopped red bell pepper for ~7 mins, then poured over 2 whisked eggs, a couple handfuls of chopped

I've mentioned this before, but one of the first healthy meals I would regularly make when I first started cooking was a simple quinoa tabbouleh salad. It takes so little cooking skill + is such a great way to get in TONS of fresh veggies + herbs. Plus, it holds up well in the fridge + is super easy to pack for work/school. While I use the base ingredients of a traditional tabbouleh as inspiration, I love switching up the ingredients for variety. Today I'm sharing this Strawberry Quinoa Tabbouleh Salad With Feta on the blog (link in bio). You guys know I love adding sweet bursts of fruit  in savoury salads, and I wanted to share another summer salad for you to try! I hope you guys enjoy it . PS did you guys check out the new Recipe Index on my blog?! I’m obsessed with it + love to know your thoughts! ️️
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I've mentioned this before, but one of the first "healthy meals" I would regularly make when I first started cooking was a simple quinoa tabbouleh salad. It takes so little cooking skill + is such a great way to get in TONS of fresh veggies + herbs.

Miso Farro Bowl from Sunday brunch @hunnybeebrunch . I love discovering new restaurants + cafes here in Vancouver, and there’s been sooo many that have opened up since I lived away. Recently I’ve received a few DMs from you guys asking about the best places to eat in the city for an upcoming trip, which has me thinking... should I put out a restaurant guide like I have for New York?? While the city may be a little smaller , the food here is seriously SO fresh + tasty. Let me know your thoughts! Also - if you live here, let me know some new places I need to add to the list to try ️️
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Miso Farro Bowl from Sunday brunch @hunnybeebrunch . I love discovering new restaurants + cafes here in Vancouver, and there’s been sooo many that have opened up since I lived away. Recently I’ve received a few DMs from you guys asking about the best

Happy Friday everyone ️. Did you guys enter the @goldsealcanada giveaway yet? Details are 2 posts back. Three lucky people will be winning an entire CASE of their wild + sustainably-caught canned mackerel! For my fave way to use canned mackerel - check out the recipe for this Mediterranean Mackerel Pasta , up on the blog (link in bio). I’ve devoured this dish a handful of times I love it so much haha . Have you guys tried canned mackerel before?
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Happy Friday everyone ️. Did you guys enter the @goldsealcanada giveaway yet? Details are 2 posts back. Three lucky people will be winning an entire CASE of their wild + sustainably-caught canned mackerel! For my fave way to use canned mackerel - che

Happy Thursday! Another random salad bowl today for lunch. It’s been so hot + beautiful here in Vancouver ️, which makes me crave all the refreshing veg // In my bowl: mixed lettuce greens with chopped red bell pepper, cucumber, leftover salmon + quinoa, avocado, tons of chopped mint, dill + parsley, lemon, olive oil + white wine vinegar 🥗. Have a great day guys! Ps don’t forget to enter yesterday’s giveaway on my last post!!
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Happy Thursday! Another random salad bowl today for lunch. It’s been so hot + beautiful here in Vancouver ️, which makes me crave all the refreshing veg // In my bowl: mixed lettuce greens with chopped red bell pepper, cucumber, leftover salmon + qui

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