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The Roots of Nutrition

Raw Facts & Real Food

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  • 2018
  • May

Month: May 2018

Entrees, Vegan

Pesto, Cucumber, & Brussel Sprout [Chickpea] Pasta

Dana Stapleton, RDN / May 24, 2018

I LOVE making chickpea pasta. It is packed with fiber, protein, iron, and taste! Yes, chickpea pasta is still pretty high in carbs. However, they are complex carbs and combined with fiber. This means your blood sugar doesn’t spike immediately after eating and then crash. Instead, the glucose gets released…

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therootsofnutrition

🌱 Plant-based Registered Dietitian
✨Uncomplicate nutrition
💪🏼 Helping you build lifelong healthy habits

Dana Stapleton, RDN
I made this meal for lunch a few days ago and it t I made this meal for lunch a few days ago and it took me less than 15 minutes to make! HOWEVER, if you don’t have a properly stocked kitchen this wouldn’t be possible! So it is important that you keep a few staples on hand to whip up quick and nutritious meals. 

Some of my kitchen staples I always have on hand: 
1. Frozen brown rice and/or frozen quinoa from @traderjoes 
This makes life so easy. 3 minutes in the microwave and you have perfect brown rice- no added oils or preservatives. 
2. Canned beans. Maybe one day I’ll make beans from scratch but life is busy and canned is fine! 
3. Frozen vegetables. I prefer fresh most of the time, but it’s good to have frozen as a back up! 
4. Cholula 🤣

You have the time to make healthy food choices!!!! You just need a plan 👍🏼 

Burrito bowl: 
1/2 cup brown rice 
1 cup black beans 
1/2 cup corn 
1/2 red bell pepper
1/2 cup chopped red onion 
1 cup chopped cabbage 
1/4 avocado

Directions: 
1. Sauté red onion and bell pepper on stove top until tender 
2. Pop brown rice in microwave for 3 minutes 
3. Rinse and drain canned black beans 
4. Add beans and frozen corn to skillet with onion and peppers. 
5. Season with garlic, pepper and chipotle powder. 
6. Plate your rice, add chopped cabbage mix (I get this cabbage mix pre chopped @traderjoes ) or lettuce of choice. Add beans, corn, peppers and onion once cooked to desired temperature/texture + 1/4 avocado and hot sauce!
Can we like, stop demonizing specific foods plz? Can we like, stop demonizing specific foods plz? 
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Bananas are an excellent source of fiber, potassium, vitamin B6, and they’re convenient to grab if you’re on the go.
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Whether you have diabetes, CKD, or are trying to lose weight, one particular food does not determine your success. Work with me to learn how your favorite foods can fit into your diet 😋 
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What other foods are you tired of people telling you to avoid? BREAD is another big pet peeve of mine 😅 
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#allfoodsfit #shitisbananas #stopdemonizingcarbs
PB & J oats 😍 who says oatmeal is boring? Swit PB & J oats 😍 who says oatmeal is boring?  Switch it up by adding in different flavors. This home-made jam is incredibly easy and has zero added sugar. 
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Berry Jam: 
1 cup frozen berries 
1 tbsp chia seeds 
1 tbsp water 
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In a small pot, heat frozen berries and 1tbsp of water. They will break down and become a little watery. Add in 1 tbsp chia seeds and stir. Remove from heat, sauce will thicken. Enjoy served warm or keep in refrigerator. (You can double/triple this recipe and save for later!)
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Balanced breakfasts keep me satisfied and energized until lunch. Often times my clients trying to lose weight skip breakfast, eat a light lunch, only to over do it in the evening. Change that mindset to nourishing your body with adequate nutrients by feeding it balanced meals throughout the day, and you will see more success ✨ have a great Monday friends!
Tofu scrambles are definitely a staple breakfast f Tofu scrambles are definitely a staple breakfast food for me. I love savory flavors, and it’s a great way to get veggies in for breakfast 🌱 only 4 main ingredients, plus a little olive oil and seasonings( I use garlic powder, cumin, pepper, turmeric, and nutritional yeast), and you have 4 breakfasts ready to go for the week ahead! Add whole wheat toast or a tortilla to make this a balanced breakfast. 
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1. Sauté onion and bell pepper in olive oil 
2. Add in chopped broccoli
3. Once at desired texture, add in pressed and crumbled  tofu. 
4. Add in seasonings. Mix together. 
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Such an easy breakfast! Save this one to refer to later 😋 

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#tofuscramble #plantbaseddietitian #registereddietitian #plantbased #breakfastideas #plantbasedswaps #thistothat #healthybrealfast #veganfood #whatveganseat #vegetarian #highfiber #weightloss #weightlossdoetitian #nutritionist #weightlossnutritionist #therootsofnutrition #eatforhealth #quickbreakfast #mealplanideas #mealprep #eatmoreplants #rd2be #rdapproved #dietitianboss
Pasta and asparagus is a classic dish and one of m Pasta and asparagus is a classic dish and one of my go-tos. 
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The pasta is made from lentils, so it’s packed with protein, fiber and iron. I always make an effort to make half my plate vegetables! If all you have is canned or frozen, that is just as good as fresh! Try and get those colors, it’s where the nutrients are ✨
Hi there! I’m Dana, and I have A LOT of new face Hi there! I’m Dana, and I have A LOT of new faces here thanks to @andytherd , so I wanted to give you all a little info about myself before diving into The PERFECT veggie tofu scramble! .
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1. I am born and raised in the great state of Arizona. 
2. I have been plant-based for over 3 years now, and vegetarian for over 16 years (more than half my life!!)
3. I became a Registered Dietitian last fall, and accepted a dream job working for @thenutritionprofessionals where I counsel patients 1-on-1.
4. I really, really, reallllyyyyyy dislike mushrooms!!!! 😂🤣 you will NOT find them in any of my recipes! But can always add them if you desire. 
5. I am a former collegiate athlete! I played golf competitively for 15 years!
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On to this delicious meal, which is a great breakfast OR lunch! .
Ingredients: • 1 package firm tofu • 3 cups shredded kale • 1/2 red onion (chopped)
• 1 cup chopped peppers • garlic powder
• cumin
• nutritional yeast • salt & peppa • chipotle powder .
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Directions:
1. Heat skillet with olive oil 
2. Sauté onion and bell peppers until tender 
3. Add kale. Sauté for another 2 minutes 
4. Press water out of firm tofu with towels. Add tofu to skillet 
5. Crumble tofu with spatula.
6. Add in generous amounts of spices listed in ingredients. 
7. Scramble/mix thoroughly. 
8. Scoop into whole wheat tortilla, save the rest for later!
This delicious meal is only one of many recipes fr This delicious meal is only one of many recipes from the internet’s funniest Registered Dietitian, @andytherd, new cookbook! .
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Technically this is the Cannellini bean-stuffed sweet potatoes, but I had to make a swap for garbanzo beans due to the lack of beans in grocery stores 😟 .
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Andy’s low cholesterol cookbook for two has easy-to-follow recipes, is budget friendly and perfect portion sizes! .
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Thanks for creating some awesome recipes, Andy!
Had a delicious peanut sauce noodle bowl with lots Had a delicious peanut sauce noodle bowl with lots of cruciferous vegetables and tempeh for dinner tonight! This recipe made 3 servings. .
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Bowl Ingredients: • @lotusfoods brown & black rice noodles • 1 package tempeh • 1 head of broccoli, chopped • 8-10 Brussels sprouts, sliced in half
• 1 cup chopped purple cabbage • 1/2 cup chopped red onion. • 1 tbsp olive oil. .
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Sauce ingredients:
• 1/4 cup tamari sauce • 1 tbsp maple syrup • 1/2 a lime, juiced • 1 tsp garlic powder •1 tsp ginger powder • 1/4 tsp cayenne pepper • 1 tbsp peanut butter .
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Directions: 
1. Mix together the sauce ingredients in a large bowl. Place chopped tempeh in sauce and let marinade while you prep your other ingredients. 
2. In a large skillet, add your Brussels sprouts with just enough water to cover the bottom of the pan. Let cook on medium heat uncovered for 10 minutes. 
3. While brussel sprouts are cooking, bring a pot of water to a boil and add your noodles. Cook according to package. 
4. Add broccoli in with the brussel sprouts. There should still be a little water left in the skillet. Cover the pan and let the broccoli and Brussels continue to steam for another 10 minutes. 
5. Once your veggies are pretty tender, add in your cabbage and onion with a tbsp of olive oil. Season with garlic powder. Note- this step is totally optional! 
6. Reduce heat and let veggies continue to cook. Scoop your tempeh that’s been marinating into a separate pan over medium heat, leaving a little sauce left in the bowl. Cook for 10 minutes or until nicely browned on all sides. 
7. Add your veggies, noodles and tempeh to a big bowl and top it with the leftover sauce! I sprinkled microgreens on top for a little extra 🤗 enjoy! .
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#veganrecipes #veganbombs #lotusfoods #plantbasednutrition #healthyeats #forksoverknives #forksup #phxfoodie #phxvegan #phxblogger #veganfeature #huffposttaste #thrivemags #brownricenoodles #vegandinnerideas #veganmealideas #plantbasedchef #plantbasedmeals #plantbasedrd #vegandietitian #registereddietitian #foodblogfeed #veganthaifood #peanutsauce #madefromscratch #nourishyourbody #eatmoreplants #tastetherainbow #fueledbyplants #veganfoodofficial
Brekky 😋 1/2 cup (cooked) steel cut oats, 1 cup Brekky 😋 1/2 cup (cooked) steel cut oats, 1 cup of fruit, walnuts for extra protein and 🧠 power, hemp seeds for protein and cinnamon and turmeric for antioxidants and anti-inflammatory benefits. What’s your go to breakfast?! .
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#porridgeoats #oatsforbreakfast #plantbasedrd #plantbasedpower #eatmoreplants #breakfastbowls #antioxidants #inflammation #antiinflammatory #wholefoodsimply #eatwholefoods #whatdietitianseat #registereddietitianapproved #veganrd #forkyea #forksoverknives #eattherainbow #veganbreakfastideas #eeeeeats #veganshares #brainpower #plantbasedprotein #veganmealideas #veganbombs #vegancommunity
Happy Wednesday! Here is my favorite lunch that ke Happy Wednesday! Here is my favorite lunch that keeps me energized throughout the afternoon. If you’re feeling that 2 pm drag, examine what you’re having for lunch 😋 .
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This salad is so tasty and quick to prepare. First lay down some red and green butter lettuce, add 1/2 cup of canned garbanzo beans (rinsed!), 1/2 cup red bell pepper, 1 mini Persian cucumber, and 1/4 cup red onion. Salads are a great way to get your 9 servings of fruits & veggies in everyday! Sometimes I’ll add avocado but I had avocado toast this morning. Balance 🥰 topped with a simple oil and balsamic vinegar. .
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Pro tip: adding bell pepper (high in vitamin C!!) helps your body absorb the iron found in the purple lettuce and garbanzo beans. Happy munching 😋 .
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#buddhabowl #vegansofinstagram #plantbasedcommunity #vegansofig #veganmeals #whatveganseat #vegangirl #whatdietitianseat #vegandinner #health #registereddietitianapproved #rd2be #plantbasednutrition #bossbabeco #veganfoodblogger #veganrd #veganbowls #forksoverknives #veganrecipes #plantpowered #plantprotein #plantbasedrecipes #veganrdn #eatmoreplants #veganshare #plantbasedlife #besthealthybowls #veganfeedfeed #huffposttaste
Dietetic internship ✅ Dietetic internship ✅
wowza July flew by!!! I have just one week left of wowza July flew by!!! I have just one week left of my dietetic internship and I have some very exciting news to share! ⬇️
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I officially accepted my first job as a Registered Dietitian with The Nutrition Professionals private practice. I cannot wait to continue learning from someone I have idolized for many years. Someone who has been incredibly successful in building and growing her nutrition business. We have come so far in the world of nutrition, and the best is yet to come. .
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If you’re looking for a personalized plan to help you achieve your goals, come in and see me! .
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#veganrecipes #veganbombs #thefeedfeedvegan #plantbasednutrition #healthyeats #forksoverknives #forksup #phxfoodie #phxvegan #phxblogger #veganfeature #huffposttaste #thrivemags #spicyeggplant #vegandinnerideas #veganmealideas #plantbasedchef #plantbasedmeals #plantbasedrd #vegandietitian #registereddietitian #foodblogfeed #veganthaifood #peanutsauce #madefromscratch #nourishyourbody #eatmoreplants #tastetherainbow #fueledbyplants #veganfoodofficial
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