INSTRUCTIONS


1.  For peanut sauce: whisk all ingredients together and set aside. Sprinkle with sesame seeds for garnish. 


2. For salad rolls: begin by cutting vegetables into thin strips for easy assembly. Lettuce leaves can be cut in half width wise.  


3. Boil ~4 cups of water in kettle. Put rice noodles in bowl and cover in boiling water. Let sit 5 minutes then drain out water. 


​4. Prepare work surface with tray of cut-up vegetables, halved salad leaves and cooked rice noodles. Fill deep dish (I used a pie dish) with hot tap water and have rounds of rice paper ready.


5. Place a plastic cutting board or clean damp dish cloth on work surface for rolling the salad rolls on. I like to use a plastic cutting board for rolling the spring rolls because it seems to grip the rolls a bit better than a glass or wood cutting board - you'll just have to dry the work surface between rolls so that the salad rolls have something to grip to. 


6. To roll each salad roll (refer to pictures above):


  • Completely submerge 1 rice paper wrapper in hot water until soft and pliable (approx. 10-15 seconds). Remove from water and place on dry plastic cutting board (or clean damp dishcloth). 


  • Lay lettuce leaf just above the centre of the wrapper, leaving about 1 inch of space on each side. 


  • Fill lettuce leaf with 1/4 cup cooked rice noodles, 2 strips cucumber, 3 pepper strips, 5-6 slices thinly sliced carrot and small slice of green onion (~1/4 of a green onion cut lengthwise) 


  • Fold top of rice paper wrapper over the bundle of cut veggies, then fold-in sides and roll TIGHTLY. I usually add the mint half way through rolling as it adds a nice appearance to the rolls but you can easily just add the mint with the rest of the vegetables earlier on. 


7. Once you are finished rolling all the salad rolls cut each one in half diagonally. Plate with peanut sauce for dipping. 


Salad rolls can be made 2 days in advance, simply leave whole (un-cut) in a tray. Cover with a damp paper towel then wrap well with plastic wrap and refrigerate.   


 Blackened Tilapia Bowls With Avocado Crema 

Prep Time:  30 minutes     Cook Time: 15 minutes     Total Time: 45 minutes


Makes 4 servings

IngredientS


- 2 celery stalks, diced

- 1 onion, diced

- 1 carrot, diced

- 3 garlic cloves, crushed

- 1 can (28oz) diced tomatoes

- 1 can (14oz) kidney beans, rinsed

- 8 cups low-sodium chicken broth 

- 1 cup small pasta (elbow macaroni or shells)

- 1 cup green beans (fresh or frozen)

- 1 tbsp olive oil

- 1 tbsp dried basil

- Salt & pepper to taste​​





​​

Prep Time: 15 minutes        Cook Time: 45 minutes     Total Time: 60 minutes


Serves 6

INSTRUCTIONS


1. Toss salad greens with sliced pear, diced avocado, dried cranberries and chopped walnuts. 


2. Top salad with crumbled goat cheese, pomegranate seeds and balsamic salad dressing. 


​Enjoy!





​​

Prep Time: 15 minutes        Cook Time: 0 minutes      Total Time: 15 minutes


Serves 4

IngredientS


- 6 cups mixed salad greens

- 1 pear

- 1 avocado

- 1/2 cup pomegranate seeds

- 1/3 cup cranberries, dried

- 1/3 cup goat cheese

- 1/2 cup walnuts

- 1/3 cup balsamic salad dressing 

​​





​​

Pomegranate Pear Salad

​Nourish . Inspire . REnew 

INSTRUCTIONS


1.  For Avocado Crema: combine avocados, greek yogurt, garlic cloves and juice of 2 limes in a blender or food processor until smooth. Season with salt and pepper to taste.

2. Prepare toppings so they are ready to assemble once your fish is cooked:

- 3 cups cooked rice or quinoa
- Dice 2 tomatoes
- Drain & rinse 1 can black beans
- Reheat corn kernels (I use frozen)
- Cilantro & lime to garnish (optional)

3.  Combine spices for Tilapia seasoning on a large plate.

4. Pat tilapia fillets so they are dry (if they are too wet the fish will not “blacken”).  Cook in a non-stick pan over medium heat for ~3 minutes per side until fish is cooked and easily “flakes” apart.

5. Assemble fish bowls: fill bowls with rice/quinoa. Then top with toppings of your choice and fillet of blackened tilapia. You can dollop the avocado crema on top or fill a Ziploc bag with the crema, cut corner edge and drizzle on top.
 
Enjoy!


I want to help you reach your specific nutrition and health goals. My areas of specialty include:

  • Diabetes
  • Weight Management
  • Pregnancy and Post-Natal Nutrition
  • Hypertension & Heart Disease
  • ​Digestive Disorders: Irritable Bowel Syndrome, Crohn's Disease, Diverticulitis
  • Healthy Lifestyle Eating
  • Sports Nutrition
  • Seniors Health 
  • Celiac DIsease


​To get started, visit my contact page and leave me a message about what type of appointment you would like to book. 


​Once we've arranged an appointment time, you will receive an email invitation which will guide you through the one time Medeo sign-up process. 


Feel free to contact me should you have any questions  about video visits. 

Video visits are popular among clients with busy schedules or for those who do not have access to a Registered Dietitian in their community. 

You can now video visit me online through Medeo, a secure video-conferencing technology that connects health care practitioners with their clients. Medeo technology is similar to Skype but ensures our visit is confidential. All you need is a computer (with webcam), tablet or smartphone as well as access to high speed internet. 

Feb. 8

2015

Copyright

Prep Time: 1.5 hours        Cook Time: 0 minutes     Total Time: 1.5 hours


Makes 20 rolls (or 40 halves)

IngredientS


Tilapia Seasoning

- 2 tsp paprika

- 2 tsp chili powder

- 2 tsp cumin

- 2 tsp garlic powder

- 1 tsp salt

- ½ tsp pepper


Avocado Crema
- 2 avocados
- 1 cup plain greek yogurt
- 2 garlic cloves
- 2 limes (juiced)
- salt  & pepper to taste
 
Other Ingredients
- 3 cups cooked rice or quinoa

- 4 tilapia fillets
- 1 can (15oz) black beans, rinsed
- 2 roma tomatoes
- 2 cups corn kernels
- ½ cup fresh cilantro (optional) 



You can now video visit me online through Medeo, a secure video-conferencing technology that connects health care practitioners with their clients. Medeo technology is similar to Skype but ensures our visit is confidential. All you need is a computer (with webcam), tablet or smartphone as well as access to high speed internet. 

INSTRUCTIONS


1.  Boil beets in pot of boiling water for ~30 minutes until easily pierced with a fork. Make sure to leave some of the stalk on the beets (~1-2 inches) to prevent excess "bleeding" of colour into the water. Let beets cool and then peel off skin. 


2. Combine all ingredients, except sesame seeds, in a large food processor and combine until smooth. Add extra olive oil or lemon juice if hummus is too thick for your liking. 


3. Sprinkle hummus with sesame seeds and freshly cut dill. Serve with fresh cut vegetables, pita or tortilla chips. 



​Enjoy!





​​

You can now video visit me online through Medeo, a secure video-conferencing technology that connects health care practitioners with their clients. Medeo technology is similar to Skype but ensures our visit is confidential. All you need is a computer (with webcam), tablet or smartphone as well as access to high speed internet. 

Prep Time: 15 minutes        Cook Time: 30 minutes     Total Time: 45 minutes


Makes 3 cups

 Dill & Beet Hummus

Jan. 24

2015

Did I mention it's also just plain delicious!


Don't be surprised if this becomes one of your lunch or dinner staples. It's quick, easy and fresh.



Taste Profile: juicy bursts of pomegranate, crisp pear (I used Anjou pear) and sweet dried cranberries. The sweetness balances perfectly with the creamy goat cheese. 

Ok, this hummus is seriously dill-icious it is a must try! I may never go back to normal hummus again....and that COLOUR! The dill really pulls through and gives a new summery spin to this staple snack. 


Hummus itself is vegan, gluten-free and packed with protein. Spread on sandwiches and crackers or use as a dip for vegetables and pita chips. This makes a filling snack for between meals and is also a good post-workout snack with protein for muscles repair and immune function.


Beets are a great addition as they are rich in fibre, potassium and folate. The betalains in beets not only provide that rich red pigment but contribute antioxidant and anti-inflammatory properties as well.


Hummus typically has 1-2 tablespoons of tahini (sesame seed paste) added but this recipe works fine without if you don't have tahini on hand. 



I want to help you reach your specific nutrition and health goals. My areas of specialty include:

  • Diabetes
  • Weight Management
  • Pregnancy and Post-Natal Nutrition
  • Hypertension & Heart Disease
  • ​Digestive Disorders: Irritable Bowel Syndrome, Crohn's Disease, Diverticulitis
  • Healthy Lifestyle Eating
  • Sports Nutrition
  • Seniors Health 
  • Celiac DIsease


​To get started, visit my contact page and leave me a message about what type of appointment you would like to book. 


​Once we've arranged an appointment time, you will receive an email invitation which will guide you through the one time Medeo sign-up process. 


Feel free to contact me should you have any questions  about video visits. 

Video visits are popular among clients with busy schedules or for those who do not have access to a Registered Dietitian in their community. 

INSTRUCTIONS


1. Heat olive oil in large pot. Add diced celery, onion and carrots. Sauté until soft (~5 minutes). Add crushed garlic. 


2. Stir in can of diced tomatoes and chicken stock. Season with basil, salt & pepper to taste. Bring to a boil. 


3. Add pasta, green beans and kidney beans (rinse beans first). Cook ~15 minutes until pasta is cooked through. 


4. Serve on its own or with some whole grain bread for dipping. 


​Enjoy!





​​

This festive pomegranate salad is the perfect addition to any holiday feast.


Not only does it free up the oven for some of those main dishes but it packs a powerful antioxidant punch with pomegranates and cranberries along with the heart healthy benefits of walnuts. 



 Vietnamese Salad Rolls

IngredientS


- 1 (14oz) can chickpeas, drained & rinsed

- 2-3 small beets

- Juice of 1 lemon

- 2 garlic cloves

- 3 Tbsp olive oil

​- 3 Tbsp chopped fresh dill

- 1 tsp salt

- 1/2 tsp paprika

- 1/2 tsp chili flakes

- 1/2 tsp sesame seeds for garnish (optional)




​​

A warm and comforting soup, perfect to come home to after a cold rainy day. Can easily be made ahead of time and taken as a healthy lunch during the week or add it to one of your regular weeknight dinners for "Meatless Monday."


Kidney beans are a cost friendly, protein and fibre packed alternative to meat (don't get me wrong, I love my meat too!). Not only does fibre help to lower blood cholesterol but it helps to regulate blood sugars as well. Added bonus: fibre will help you feel full longer.


I prefer to use canned beans as it saves time, just be sure to use a strainer to rinse off the beans first to remove the salt and reduce that pesky 'gas' issue that comes along with beans. 


Taste Profile: hearty & thick vegetable base, acidic tomato with hints of basil. 


Destyni Atchison RD

IngredientS


Rolls

​- 20 (8 inch) rice paper wrappers 

​- 4 oz rice vermicelli noodles 

- 2 carrots

- 2 red peppers

- 1 cucumber

- 1 bunch romaine or butter lettuce

​- 1 bunch green onions (white parts removed)

​- 1 bunch (~40 leaves) fresh mint 



Peanut Dipping Sauce 

- 3/4 cup creamy peanut butter

- 1/3 cup water

​- 4 tbsp hoisin sauce

​- 4 tsp soy sauce

​- 2 tsp chili-garlic paste (I used sambal oelek)

​- 2 garlic gloves, minced

- 1 teaspoon sesame oil

- sesame seeds for garnish (optional)​​

I want to help you reach your specific nutrition and health goals. My areas of specialty include:

  • Diabetes
  • Weight Management
  • Pregnancy and Post-Natal Nutrition
  • Hypertension & Heart Disease
  • ​Digestive Disorders: Irritable Bowel Syndrome, Crohn's Disease, Diverticulitis
  • Healthy Lifestyle Eating
  • Sports Nutrition
  • Seniors Health 
  • Celiac DIsease


​To get started, visit my contact page and leave me a message about what type of appointment you would like to book. 


​Once we've arranged an appointment time, you will receive an email invitation which will guide you through the one time Medeo sign-up process. 


Feel free to contact me should you have any questions  about video visits. 

Video visits are popular among clients with busy schedules or for those who do not have access to a Registered Dietitian in their community. 

Aug. 11

2015

Minestrone Soup

ReGISTERED DIETITIAN

Looking for a great party appetizer? These vietnamese salad rolls are a refreshingly healthy addition to any dinner party that don't compromise on taste or plate appeal. Pair with spicy peanut sauce for maximum flavour.  


Not only are these delicious but they also happen to be gluten free and vegetarian so it's a great crowd pleaser.


Just be fair to yourself when preparing these - they take A LOT of time (~1.5 hours) so leave plenty of time for chopping and assembly so you're not feeling rushed. ​Can be made 2 days in advance. 




​Need a new take on fish?


I really like this recipe because it’s quick to assemble, super tasty and makes for great lunch leftovers. This is definitely not your typical fish recipe (which lets be honesty, can get a bit boring) – the blackening spices add a whole new depth of flavour and the star of the show here is definitely the avocado crema. You will want more!!

Fish is a great lean protein and includes many nutrients such as selenium, vitamin D, magnesium and iron, not to mention heart healthy omega-3 fats. Fish is also an important part of the Mediterranean Diet which may help to prevent heart disease and type 2 diabetes. The Mediterranean style diet emphasizes eating foods like fish, fruits, vegetables, beans, high-fibre breads/whole grains, nuts and olive oil. 

Dec. 29

2015