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  • cooklikeadietitian
    Tegan | Registered Dietitian
    @cooklikeadietitian

Images by cooklikeadietitian

Once again I'm just in awe of the beauty of real, fresh foods! .
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These stunning cabbage heads were captured at @groundfloorfarm a few weekends ago and are the perfect example of how rich, vibrant colors mean the plant is loaded with more incredible nutrients!  The micronutrients called 'flavenoids' produce color within the plant and each individual color actually indicates a different array of vitamins, minerals and antioxidants.  Which is why it's so important to get a variety of colors from produce in your diet rather than only eating broccoli and green apples every day.  So here's your friendly reminder to challenge yourself to try new vegetables and fruits you aren't familiar with and #eattherainbow πŸˆπŸ†πŸ„πŸ πŸ₯™
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#cabbage #purplecabbage #greencabbage #freshvegetables #farmfresh #eatlocal #eatgreen #eatrealfood #antioxidants #anticancer #nutrients #healthyfoodporn #beautifulfood #dietitianapproved #freshnotfrozen #homegrown #localfood #localfarms #polyphenols #flavenoids #guthealth #plantbased #foodscience #wellnesswednesday #healingfoods #nutritionmadesimple #cooklikeadietitian
Once again I'm just in awe of the beauty of real, fresh foods! . . These stunning cabbage heads were captured at @groundfloorfarm a few weekends ago and are the perfect example of how rich, vibrant colors mean the plant is loaded with more incredible nutrients! The micronutrients called 'flavenoids' produce color within the plant and each individual color actually indicates a different array of vitamins, minerals and antioxidants. Which is why it's so important to get a variety of colors from produce in your diet rather than only eating broccoli and green apples every day. So here's your friendly reminder to challenge yourself to try new vegetables and fruits you aren't familiar with and #eattherainbow  πŸˆπŸ†πŸ„πŸ πŸ₯™ . . . #cabbage  #purplecabbage  #greencabbage  #freshvegetables  #farmfresh  #eatlocal  #eatgreen  #eatrealfood  #antioxidants  #anticancer  #nutrients  #healthyfoodporn  #beautifulfood  #dietitianapproved  #freshnotfrozen  #homegrown  #localfood  #localfarms  #polyphenols  #flavenoids  #guthealth  #plantbased  #foodscience  #wellnesswednesday  #healingfoods  #nutritionmadesimple  #cooklikeadietitian 
Experimented with making a Butternut Squash Chili this weekend which came out super delicious! πŸŒΆοΈπŸ…πŸ  This dish provides a hefty serving of the nutrient-rich squash while totally grain-free and can easily be made vegan with veggie broth and beans! .

If you didn't catch my how-to story the recipe is as follows: β€’Saute cubed and peeled butternut squash in olive oil with garlic, chili powder, cumin, cinnamon, and oregano..
β€’Add chopped celery, onions, and peppers once butternut squash is cooked to a softer texture..
β€’Add diced tomatoes, bone broth and season with salt and pepper as needed..
β€’Add frozen diced cauliflower and let simmer 5-10 minutes..
β€’Top with avocado, cilantro, brewer's yeast and whatever else you like on your chili! .
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#butternutsquash #chili #homeadechili #butternutsquashchili #eatyourveggies #vitaminc #vitamina #antioxidants #grainfree #dairyfree #plantbased #eatmoreveggies #kitchenexperiments #kitchenadventures #homemadefood #eatlocal #winterrecipes #thenewhealthy #eatingwelleats #foods4thought #coldweatherfood #intuitiveeating #flexitarian #cooklikeadietitian
Experimented with making a Butternut Squash Chili this weekend which came out super delicious! πŸŒΆοΈπŸ…πŸ  This dish provides a hefty serving of the nutrient-rich squash while totally grain-free and can easily be made vegan with veggie broth and beans! . If you didn't catch my how-to story the recipe is as follows: β€’Saute cubed and peeled butternut squash in olive oil with garlic, chili powder, cumin, cinnamon, and oregano.. β€’Add chopped celery, onions, and peppers once butternut squash is cooked to a softer texture.. β€’Add diced tomatoes, bone broth and season with salt and pepper as needed.. β€’Add frozen diced cauliflower and let simmer 5-10 minutes.. β€’Top with avocado, cilantro, brewer's yeast and whatever else you like on your chili! . . . #butternutsquash  #chili  #homeadechili  #butternutsquashchili  #eatyourveggies  #vitaminc  #vitamina  #antioxidants  #grainfree  #dairyfree  #plantbased  #eatmoreveggies  #kitchenexperiments  #kitchenadventures  #homemadefood  #eatlocal  #winterrecipes  #thenewhealthy  #eatingwelleats  #foods4thought  #coldweatherfood  #intuitiveeating  #flexitarian  #cooklikeadietitian 
I think Friday smoothies are becoming a thing in this household... probably because it's easy to run out the door with after I snooze the alarm 15 times. πŸ™Š No need to skimp on your morning antioxidants as long as you have 5 minutes and a blender! .
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Frozen organic blueberries, raspberries, banana, spinach greens, almond milk, coconut yogurt, vegan protein powder, milk thistle powder (for liver support), vanilla and stevia. Simple and sweet, but what more could you need?  Happy Friday!! 😘
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#smoothierecipes #easymornings #easybreakfast #vegansmoothie #plantbased #plantbasedprotein #darkpurple #organicfruit #eatgoodfeelgood #eatrealfood #polyphenols #antioxidants #nutrition #dairyfree #dietitianapproved #startthedayright #friyay #fridayfeels #healthyfoodporn #eatyourgreens #cooklikeadietitian
I think Friday smoothies are becoming a thing in this household... probably because it's easy to run out the door with after I snooze the alarm 15 times. πŸ™Š No need to skimp on your morning antioxidants as long as you have 5 minutes and a blender! . . Frozen organic blueberries, raspberries, banana, spinach greens, almond milk, coconut yogurt, vegan protein powder, milk thistle powder (for liver support), vanilla and stevia. Simple and sweet, but what more could you need? Happy Friday!! 😘 . . . #smoothierecipes  #easymornings  #easybreakfast  #vegansmoothie  #plantbased  #plantbasedprotein  #darkpurple  #organicfruit  #eatgoodfeelgood  #eatrealfood  #polyphenols  #antioxidants  #nutrition  #dairyfree  #dietitianapproved  #startthedayright  #friyay  #fridayfeels  #healthyfoodporn  #eatyourgreens  #cooklikeadietitian 
Imagine yourself in the middle of a park surrounded by 30 incredible vegan food vendors and food trucks with a growling belly... How do you even pick?! πŸ™ˆ When everything looks amazing and you can't decide... Go for something you can't make at home or something you have never tried.  My (very difficult) choice last Saturday at VegFest 2017 was this flavorful Caribbean meal with sauteed kale and okra, yellow rice and spicy chickpea dahl!  So good!! .
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#veganfood #veganfoodfestival #vegfest2017 #Caribbeanfood #fooddilemma #plantbased #vegetarianmeals #veganmeals #meatlessmeals #spicyfood #flexitarian #eatyourgreens #eatrealfood #healthyfoodporn #foodtrucktuesday #realingredients #farmfresh #intuitiveeating #cooklikeadietitian
Imagine yourself in the middle of a park surrounded by 30 incredible vegan food vendors and food trucks with a growling belly... How do you even pick?! πŸ™ˆ When everything looks amazing and you can't decide... Go for something you can't make at home or something you have never tried. My (very difficult) choice last Saturday at VegFest 2017 was this flavorful Caribbean meal with sauteed kale and okra, yellow rice and spicy chickpea dahl! So good!! . . . #veganfood  #veganfoodfestival  #vegfest2017  #Caribbeanfood  #fooddilemma  #plantbased  #vegetarianmeals  #veganmeals  #meatlessmeals  #spicyfood  #flexitarian  #eatyourgreens  #eatrealfood  #healthyfoodporn  #foodtrucktuesday  #realingredients  #farmfresh  #intuitiveeating  #cooklikeadietitian 
Had a great time at VegFest yesterday discovering new vegan products and enjoying delicious plant-based foods! πŸ₯•πŸ₯• This event has grown tremendously since last year and I'm so glad to see more people jumping on the bandwagon to be more conscious about where their food comes from!  Reducing your intake of animal products can significantly reduce your risk for a number of chronic diseases while also reducing your carbon footprint, allowing future generations to enjoy this beautiful planet as you and I have been able to! 🌎 As a flexitarian, I follow a primarily plant-based diet with limited amounts of organic and pasture-raised poultry, eggs, grass-fed dairy and wild-caught seafood. The beauty of this label is that it's doable for me as it's not so restrictive when the inevitable obstacles come up in my life, but I can work to reduce animal products as much as possible. Thanks for the fabulous event @vegfestexpos and can't wait for next year!! πŸ™
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#gogreen #veganfoodfestival #vegans #vegetarians #flexitarian #sustainablefood #plantbased #poweredbyplants #healthyplanet #foodie #veganfood #vegfest2017 #vegfest #organic #eatgreen #farmfresh #eatlocal #dietitianapproved #dietitianlife #alwayseating #alwayslearning #cooklikeadietitian
Had a great time at VegFest yesterday discovering new vegan products and enjoying delicious plant-based foods! πŸ₯•πŸ₯• This event has grown tremendously since last year and I'm so glad to see more people jumping on the bandwagon to be more conscious about where their food comes from! Reducing your intake of animal products can significantly reduce your risk for a number of chronic diseases while also reducing your carbon footprint, allowing future generations to enjoy this beautiful planet as you and I have been able to! 🌎 As a flexitarian, I follow a primarily plant-based diet with limited amounts of organic and pasture-raised poultry, eggs, grass-fed dairy and wild-caught seafood. The beauty of this label is that it's doable for me as it's not so restrictive when the inevitable obstacles come up in my life, but I can work to reduce animal products as much as possible. Thanks for the fabulous event @vegfestexpos and can't wait for next year!! πŸ™ . . . #gogreen  #veganfoodfestival  #vegans  #vegetarians  #flexitarian  #sustainablefood  #plantbased  #poweredbyplants  #healthyplanet  #foodie  #veganfood  #vegfest2017  #vegfest  #organic  #eatgreen  #farmfresh  #eatlocal  #dietitianapproved  #dietitianlife  #alwayseating  #alwayslearning  #cooklikeadietitian 
No one is born a great cook, one learns by doing. -Julia Child
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Roasting an acorn squash topped with ghee, fresh oregano, sage, rosemary, salt, pepper, and fresh grated Parmigiano Reggiano from Whole Foods. Usually I make this squash sweet with maple syrup and cinnamon but I'm feeling savory and looking for any excuse to use one of my favorite cheeses lately. #kitchenadventures
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#practicemakesperfect #juliachild #learntocook #acornsquash #roastedsquash #savory #fallrecipes #winterrecipes #squash #homemadefood #cookityourself #eatlocal #farmfresh #foodielife #dietitianlife #recipes #vegetarianmeals #flexitarian #cheese #parmigiano #parmigianoreggiano #foods4thought #thenewhealthy #eatingwelleats #cooklikeadietitian
No one is born a great cook, one learns by doing. -Julia Child . . Roasting an acorn squash topped with ghee, fresh oregano, sage, rosemary, salt, pepper, and fresh grated Parmigiano Reggiano from Whole Foods. Usually I make this squash sweet with maple syrup and cinnamon but I'm feeling savory and looking for any excuse to use one of my favorite cheeses lately. #kitchenadventures  . . . #practicemakesperfect  #juliachild  #learntocook  #acornsquash  #roastedsquash  #savory  #fallrecipes  #winterrecipes  #squash  #homemadefood  #cookityourself  #eatlocal  #farmfresh  #foodielife  #dietitianlife  #recipes  #vegetarianmeals  #flexitarian  #cheese  #parmigiano  #parmigianoreggiano  #foods4thought  #thenewhealthy  #eatingwelleats  #cooklikeadietitian 
I hope you all had a wonderful long weekend with family and friends and found a few things to be thankful for in your own life! 🌾
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My stomach hasn't been feeling great for the past week so I'm keeping things light and high fiber with all organic oatmeal, hazelnuts, blueberries, cinnamon, and coconut.  No sweetener needed here when you have these delicious berries cooked right into the oats!  And I can't stress how important fiber is for your microbiome (the microbacteria that live in our gut)... Meaning fiber from plant-based, UNprocessed foods like fruits, veggies, whole grains, nuts and seeds which your good gut bugs thrive on!! If you are taking a probiotic but still eating a diet high in processed foods you won't get anywhere fast because the good bacteria aren't likely to hang around, and the bad bacteria continue to thrive.  Fiber is what's known as "prebiotics" or the fuel for your helpful bacteria!  And we REALLY want the good guys to stick around because they affect everything from our hormones, mood, digestion, immunity, skin and weight!  Scientists are even calling our microbiome our 'second brain' due to it's effects on your whole body and mind!  So to sum it up: eat more natural fiber from real foods. 🍎πŸ₯¦πŸ₯•πŸŒ°πŸ₯— That's my spiel for the day, let me know if you have questions about this fascinating topic!! .
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#oatmeal #oats #breakfastrecipes #easybreakfast #startthedayright #foodisfuel #veganbreakfast #flexitarian #plantbased #organicfood #highfiber #lowfodmap #eatgoodfeelgood #eatrealfood #healthygut #fiber #feedyourmicrobiome #microbiome #prebiotics #probiotics #wholegrain #glutenfree #easymornings #wholefoods #cooklikeadietitian
I hope you all had a wonderful long weekend with family and friends and found a few things to be thankful for in your own life! 🌾 . My stomach hasn't been feeling great for the past week so I'm keeping things light and high fiber with all organic oatmeal, hazelnuts, blueberries, cinnamon, and coconut. No sweetener needed here when you have these delicious berries cooked right into the oats! And I can't stress how important fiber is for your microbiome (the microbacteria that live in our gut)... Meaning fiber from plant-based, UNprocessed foods like fruits, veggies, whole grains, nuts and seeds which your good gut bugs thrive on!! If you are taking a probiotic but still eating a diet high in processed foods you won't get anywhere fast because the good bacteria aren't likely to hang around, and the bad bacteria continue to thrive. Fiber is what's known as "prebiotics" or the fuel for your helpful bacteria! And we REALLY want the good guys to stick around because they affect everything from our hormones, mood, digestion, immunity, skin and weight! Scientists are even calling our microbiome our 'second brain' due to it's effects on your whole body and mind! So to sum it up: eat more natural fiber from real foods. 🍎πŸ₯¦πŸ₯•πŸŒ°πŸ₯— That's my spiel for the day, let me know if you have questions about this fascinating topic!! . . . #oatmeal  #oats  #breakfastrecipes  #easybreakfast  #startthedayright  #foodisfuel  #veganbreakfast  #flexitarian  #plantbased  #organicfood  #highfiber  #lowfodmap  #eatgoodfeelgood  #eatrealfood  #healthygut  #fiber  #feedyourmicrobiome  #microbiome  #prebiotics  #probiotics  #wholegrain  #glutenfree  #easymornings  #wholefoods  #cooklikeadietitian 
Wishing you all a lovely and safe Thanksgiving with great company!! I know today is all about the food but take time to savor the moments and people that call you family πŸ’œπŸ’œ .
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#Thanksgiving #tablesetting#tablescape #interiordesign #tabledecor #festive #decor #homedecor #holidaydecor #falldecor #happyholidays #givethanks #grateful #familyandfriends #readytoeat #realfood #realingredients #savoringthemoment #cooklikeadietitian
Keeping dinner light tonight in preparation for all the goodies tomorrow!! .
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What Thanksgiving dish are you most looking forward to?? I'm usually all about the stuffing or any type of chocolate dessert πŸ‘ŒπŸ‘ŒπŸ‘Œ I love when my patients ask "Well what are YOU going to be eating tomorrow??" Hey, dietitians are human and enjoy delicious foods too!  But maybe just in smaller portions sizes πŸ˜‰ .
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#thanksgivingprep #salad #salads #lightdinner #healthyfoodporn #healthycooking #easydinner #eatyourveggies #eatyourgreens #moderation #holidayfood #holidaycooking #intuitiveeating #listentoyourbody #respectyourfullness #portioncontrol #loveyourbody #treatyourself #eatgoodfeelgood #eatrealfood #cooklikeadietitian
Keeping dinner light tonight in preparation for all the goodies tomorrow!! . . What Thanksgiving dish are you most looking forward to?? I'm usually all about the stuffing or any type of chocolate dessert πŸ‘ŒπŸ‘ŒπŸ‘Œ I love when my patients ask "Well what are YOU going to be eating tomorrow??" Hey, dietitians are human and enjoy delicious foods too! But maybe just in smaller portions sizes πŸ˜‰ . . . #thanksgivingprep  #salad  #salads  #lightdinner  #healthyfoodporn  #healthycooking  #easydinner  #eatyourveggies  #eatyourgreens  #moderation  #holidayfood  #holidaycooking  #intuitiveeating  #listentoyourbody  #respectyourfullness  #portioncontrol  #loveyourbody  #treatyourself  #eatgoodfeelgood  #eatrealfood  #cooklikeadietitian 
The first Sourdough Loaf from my sourdough starter culture!! 🍞  Although it didn't rise as much as it probably should have, it tasted just like that tangy sourdough flavor I've been missing!  Thinking I might have over-kneaded it. So it turned out to be a denser bread, but toasted with a little swipe of Irish butter... Still amazing!  Definitely wasn't expecting much with it being the first time making bread with a starter but I'm reminded how much fun it can be to go outside your comfort zone and teach yourself new skills. πŸ’ͺ Now onto a Sourdough Cinnamon Raisin Bread for Thanksgiving... Maybe with homemade Crock-Pot Apple Butter?? πŸ™Š
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#sourdough #sourdoughbread #sourdoughstarter #fermentation #probiotics #fermentedfoods #homeade #homeadebread #recipes #thanksgivingrecipes #kitchenadventures #kitchenexperiments  #makeityourself #learntocook #dietitianlife #alwayslearning #alwayseating #organicbread #flfermentfest #eatrealfood #cooklikeadietitian
The first Sourdough Loaf from my sourdough starter culture!! 🍞 Although it didn't rise as much as it probably should have, it tasted just like that tangy sourdough flavor I've been missing! Thinking I might have over-kneaded it. So it turned out to be a denser bread, but toasted with a little swipe of Irish butter... Still amazing! Definitely wasn't expecting much with it being the first time making bread with a starter but I'm reminded how much fun it can be to go outside your comfort zone and teach yourself new skills. πŸ’ͺ Now onto a Sourdough Cinnamon Raisin Bread for Thanksgiving... Maybe with homemade Crock-Pot Apple Butter?? πŸ™Š . . . #sourdough  #sourdoughbread  #sourdoughstarter  #fermentation  #probiotics  #fermentedfoods  #homeade  #homeadebread  #recipes  #thanksgivingrecipes  #kitchenadventures  #kitchenexperiments  #makeityourself  #learntocook  #dietitianlife  #alwayslearning  #alwayseating  #organicbread  #flfermentfest  #eatrealfood  #cooklikeadietitian 
Sunday's farm stand grabs: a big pile of rainbow swiss chard, bok choy, eggplant, Kirby cucumbers, avocados, bananas, bell peppers, beets, green onion, and fresh oregano!  Now the challenge is eating through it all before it goes bad! πŸ₯—πŸ₯™πŸ₯˜ .
Any suggestions on what you would make with these beautiful veggies??
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#freshpicked #freshproduce #farmfresh#freshnotfrozen #localfood #eatlocal #supportlocal #farmstand #farmersmarket #groceryshopping #mygrocerycart #mealprep #organicveggies #eatyourveggies #eatyourgreens #plantbased #meatlessmonday #nutrition #dietitianapproved #eattherainbow #eatrealfood #gardenfresh #antioxidants #anticancer #healthyfoodporn #healthycooking #veglife #cooklikeadietitian
Sunday's farm stand grabs: a big pile of rainbow swiss chard, bok choy, eggplant, Kirby cucumbers, avocados, bananas, bell peppers, beets, green onion, and fresh oregano! Now the challenge is eating through it all before it goes bad! πŸ₯—πŸ₯™πŸ₯˜ . Any suggestions on what you would make with these beautiful veggies?? . . . #freshpicked  #freshproduce  #farmfresh #freshnotfrozen  #localfood  #eatlocal  #supportlocal  #farmstand  #farmersmarket  #groceryshopping  #mygrocerycart  #mealprep  #organicveggies  #eatyourveggies  #eatyourgreens  #plantbased  #meatlessmonday  #nutrition  #dietitianapproved  #eattherainbow  #eatrealfood  #gardenfresh  #antioxidants  #anticancer  #healthyfoodporn  #healthycooking  #veglife  #cooklikeadietitian 
Nothing like ending the week with my last serving of homemade Peanut Butter Stuffed Brownie Baked Oatmeal πŸ‘πŸ‘πŸ‘ This recipe was inspired by @budgetbytes and was seriously decadent having me feeling like I was eating brownies for breakfast 😎🍫. .
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The week isn't QUITE over for me yet though, becuase I'll be at the Florida AADE Diabetes conference tomorrow in Fort Lauderdale!  Hit me up if you'll be there too!  Happy Friday everyone!!
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#alwayslearning #alwayseating @aadediabetes #flaade #peanutbutter #chocolate #bakedoatmeal #brownie #breakfastideas #recipes #healthyfoodporn #homeade #chocolateforbreakfast #thenewhealthy #eatrealfood #eatgoodfeelgood #eatingwelleats #intuitiveeating #whstrong #easyrecipes #treatyourself #friyay #diabetesawarenessmonth #diabeteseducator #cooklikeadietitian
Nothing like ending the week with my last serving of homemade Peanut Butter Stuffed Brownie Baked Oatmeal πŸ‘πŸ‘πŸ‘ This recipe was inspired by @budgetbytes and was seriously decadent having me feeling like I was eating brownies for breakfast 😎🍫. . . The week isn't QUITE over for me yet though, becuase I'll be at the Florida AADE Diabetes conference tomorrow in Fort Lauderdale! Hit me up if you'll be there too! Happy Friday everyone!! . . . . #alwayslearning  #alwayseating  @aadediabetes #flaade  #peanutbutter  #chocolate  #bakedoatmeal  #brownie  #breakfastideas  #recipes  #healthyfoodporn  #homeade  #chocolateforbreakfast  #thenewhealthy  #eatrealfood  #eatgoodfeelgood  #eatingwelleats  #intuitiveeating  #whstrong  #easyrecipes  #treatyourself  #friyay  #diabetesawarenessmonth  #diabeteseducator  #cooklikeadietitian