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Raw Facts & Real Food

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Recipes

Breakfast:

Oatmeal Griddle Cakes topped with Blackberry Sauce

Overnight 5 minute Chia Pudding

Whole Wheat Waffles w/ Strawberry Topping

The Perfect Tofu Scramble

Main Entree’s:

Baby Bok Choy and Brussels Bowl

Kale & Butternut Squash Pizza

Side Dishes:

Pecan Butternut Sweet Potato Mash-Up

Creamy Mac n Cheeze

Cheezey Brussel Sprout Tots

Appetizers:

Cheezey Brussel Sprout Tots

Desserts:

Chocolate Silk Pie

Spiced Apple Pie

Berry Banana Nice Cream

Snacks:

Overnight 5-minute Chia Pudding

Smoothies:

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About Me

Hey guys! Thank you for stopping by The Roots Of Nutrition! Whether you're looking to learn more about nutrition, find...

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therootsofnutrition

👩🏼‍⚕️ Certified Diabetes & Women’s Hormone Specialist
➡️ @therootof.diabetes for all things diabetes

10 minute lunch idea: Ingredients: • frozen @g

10 minute lunch idea:
Ingredients:
• frozen @gudeater falafels
•cucumber
• cherry tomatoes
• micro greens (optional)
• lettuce mix
• @gudeater spicy chipotle dressing (flavor factor!!!!)
• olive oil

Directions:
Heat skillet with olive oil over medium heat. Cook desired amount of falafel for 5 minutes each side.
While falafel is cooking, lay bed of lettuce in the bottom of your bowl, add sliced cucumber and tomato. Finish with the falafel and your fave dipping sauce 😋

This chickpea “egg” salad is absolutely one of

This chickpea “egg” salad is absolutely one of my new lunch time favorites.

Only took 5 minutes to prepare (which is awesome bc im not feeling super energetic after getting my 2nd Pfizer vaccine yesterday 😴) and I have leftovers for the week:

Chickpea “egg” salad:
1 can drained and rinsed chickpeas
1/4 cup spicy Dijon mustard
3 tbsp tahini
2 tbsp water
1/4 tsp turmeric
1/4 tsp garlic
Salt, pepper, red chili flake to taste.

Directions:
1. Put all ingredients in a large bowl and mash with a fork. Same results could be achieved in a food processor. next time I will add diced red onion for extra crunch but didn’t have any on hand today!

Put this salad mix in a whole wheat tortilla with kale, cucumber, bell pepper and avocado. It certainly hit the spot 😋 enjoy!

SPAGHETTI • SQUASH • HACK ⬇️ Anybody els

SPAGHETTI • SQUASH • HACK ⬇️

Anybody else feel like they’re going to chop a hand off when slicing open a spaghetti squash? 🙋🏼‍♀️

PRO TIP: poke a couple holes and microwave it for 4 minutes!
Take it out, let it cool for a few, and then slice it! It is so much easier to handle and reduces risk of losing your fingers 😍 then, scoop out the seeds and cook, cut side down, in the oven at 400 Fahrenheit for an additional 40 minutes or until you can easily scrape with a fork.

In this bowl, I topped my spaghetti squash with marinara and garbanzo beans, with a side of roasted broccoli, onion and bell peppers.

Will you try this hack? Tag me if you do! 👍🏼

Still my favorite quote from Michael Pollan. Simpl

Still my favorite quote from Michael Pollan. Simple & powerful. There is no perfect “diet”. But your gut will be a happy one if you include a wide variety of plant-foods, and a lot of them!

I love @theguthealthmd ‘s explanation of the gut- it’s a muscle, just like any other muscle in our body, that needs to be worked out! How do you work out your gut? Consuming a variety of plant foods loaded with fiber.

If you’re not used to consuming a lot fiber - start slowwwww! Just as you wouldn’t jump straight into deadlifting 500lb. You must slowly increase fiber 🥳

Recommended daily amount of fiber is 30-35g! There is no upper limit, as long as it is tolerated.

If you’re experiencing bloating, cramps, or discomfort, you may need to scale back the fiber for a few days. Remember to drink plenty of water, too!

#fiberfueled #eatmoreplants

Simplicity ✨ One of the top concerns my client

Simplicity ✨

One of the top concerns my clients have is not having time to prepare meals. I have 2 answers to this:

1. If you truly don’t have time for your health, not even 1 hour each week, you need to re-prioritize. Your health and well-being should a top priority. Where can you include just an hour or 2 each week to plan a few meals and get some groceries? How much more productive could you be if your body is properly fueled and nourished??

2. More often than not, the time is available. But figuring out what to prepare is overwhelming, and cooking feels daunting. So life hack: make it easy on yourself. This meal has
•pre-washed and chopped lettuce.
•pre-cooked lentils
•pre-cooked soybeans
•pre-shredded carrots
•onion & bell pepper I had already chopped (but could be bought pre-chopped).
•1/4 an avocado.
(All from @traderjoes )

Nothing wrong with buying “fast foods” that are nutritious and make life easier!

What are your thoughts? ⬇️

BASIC ➡️ DELICIOUS by adding a tahini-miso dri

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! .
.
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 .
.
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!

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