cooklikeadietitian cooklikeadietitian

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Tegan | Registered Dietitian  VT ➑️ FL πŸ“– Honest, science-based nutrition 🌎 Sustainability πŸ™ Intuitive eating 🀰 Digestive/Gut health πŸ‹ Healthy and delicious cooking hacks

Finally able to join in on the #toasttuesday fun this week with my cauliflower toast! 😏 Found these cauliflower thins at my local health food store in the freezer section made by @outeraislegourmet πŸ‘ They make a great substitute for those who can't tolerate gluten or grains but please note that they do contain dairy (cheese). I always love finding brand new products that allow people with diet restrictions to enjoy more options, even if it's not exactly the same as the original! β€’
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I toasted them until golden brown and crispy on the edges and topped with mashed avocado, organic greens, a pasture-raised fried egg, sharp cheddar cheese, cracked pepper and cilantro and was in heaven for the full 30 seconds it took to eat this baby πŸ‘πŸ‘ just kidding I savored this one. β€’
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#grainfree #cauliflower #cauliflowertoast #paleo #primal #glutenfree #eliminationdiet #guthealing #sibo #easybreakfast #avocadotoast #eatgreen #eatyourgreens #organic #foodfinds #newfoods #eggsandwich #eatingwelleats #makesmewhole #thenewhealthy #nutritionsmart #cooklikeadietitian

I can't tell you how happy I am to have found this no-bake cookie recipe!! πŸͺ I used to LOVEE no-bake cookies growing up and it was one of my signature recipes to make for my friends back in the day. But I haven't eaten them in forever and I can't eat any sugar or grains at the moment so I thought they were completely out of the question. Thankfully this recipe I modified from @kateshealthycupboard is completely grain and sugar-free which means I'll be treating myself this weekend πŸ‘πŸ‘ β€’
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Recipe: Melt 1/2 cup butter or coconut oil in a sauce pan, add 1/2 cup almond milk, 2 chocolate baking squares and stevia to taste. Simmer until all ingredients are melted together. Add 1/2 - 3/4 cup almond or natural peanut butter, 1 tbsp vanilla extract and leave over heat but turn burner off. Gradually mix in 2-3 cups unsweetened shredded coconut little by little until combined without letting it get too dry. Scoop spoonfuls of cookie mixture onto parchment paper into cookie-size blobs and let set in the fridge or freezer for at least 20 minutes. Enjoy and try not to eat them all in one sitting πŸ™ˆ HAPPY FRIDAY!!!
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#nobakecookies #chocolatecookies #chocolatelover #chocolateeverything #sugarfree #sweetenedwithstevia #paleorecipes #primaldiet #sibo #fridayvibes #moderation #intuitiveating #listentoyourbody #treatyourself #livebalanced #makesmewhole #thenewhealthy #eatingwelleats #foodandwine #f52grams #buzzfeast #cooklikeadietitian

Is there anything better during the summer months than food cooked on the grill?? πŸ™Œ We've been loving the eggplant lately and it's super easy to grill! β€’
Directions: slice πŸ† into rounds with somewhat even thickness (not too thin because they do shrink) and drizzle with balsamic vinegar, olive oil, garlic, rosemary, salt and pepper and then roast on the grill until soft and smoky 😍 I suggest not cooking over direct flame but on the outer edges of the grill to let the soft insides cook as fast as the skin without burning. Enjoy 😘
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#eggplant #roastedeggplant #bbqfood #grilled #eatmoreplants #eatyourveggies #grilledveggies #summerrecipes #farmfresh #eatlocal #farmersmarketfinds #veggierecipes #intuitiveating #wholefoods #makesmewhole #thenewhealthy #eatgoodfeelgood #eatrealfood #eatingwelleats #foodandwine #f52grams #buzzfeast #cooklikeadietitian

I have been trying to master the art of the spaghetti squash and think I finally did it... with this Cheesy Pesto Squash Skillet!! 😍 TBH I was NOT a fan of spaghetti squash and didn't find it to be at all like pasta noodles until I had it like this. The trick I found was slicing it in half, baking face-down for 45 min to 1 hour. Then scraping out the noodles and sauteing in olive oil to soften them completely. I added 1/4 cup pesto, sauteed mushrooms, onions, bell peppers, spinach, fresh basil and cheddar cheese and it came out absolutely divine! You could scoop it back into the shells for a pretty presentation or just serve it right up in the skillet like I did. Are you a fan of spaghetti squash?? 🍝 Follow up question, are you as big of a fan of pesto as I am?? 😏
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#spaghettisquash #pesto #plantbased #meatless #meatlessrecipes #eatyourveggies #farmfresh #eatlocal #eatgreen #intuitiveating #wholefoods #makesmewhole #thenewhealthy #eatingwelleats #f52grams #foodandwine #buzzfeast #lowcarb #grainfree #glutenfree #cookingadventures #cooklikeadietitian

Good morning πŸ’
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Enjoying a simple breakfast this morning before heading out to the beach. 🌴 @Kitehillfoods almond yogurt with stevia and vanilla extract, topped with macadamia nuts, chia seeds and fresh cherries which seem to be in season at the stores right now. I'm loving the super-thick texture of the almond milk yogurt and it actually has a hefty serving of protein (compared to the coconut yogurt I was eating) to hold me over until lunchtime! Have a wonderful weekend everyone 🌞
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#almondmilkyogurt #yogurtbowl #dairyfree #lowfodmap #sibo #ibsdiet #lowcarb #noaddedsugar #plantbased #plantbasedprotein #saturdaymorningvibes #eatgoodfeelgood #eatingwelleats #thenewhealthy #makesmewhole #bestofvegan #veganeats #foodandwine #f52grams #kitchn #cooklikeadietitian

I hope you had an excellent Independence Day yesterday! πŸ‡±πŸ‡· I started the day out with a hot yoga class, which led to sweating some more at the beach, then a BBQ overlooking the water with friends! We ended the day with a baseball game and fireworks in the stadium for something a little different this year. Fab day overall! I'm ready to tackle these next few days of work and hopefully get back to the beach this weekend! How about you?? β€’
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I figured I'd take this chance to introduce my chicks by name. πŸ₯ We have Pepper in the first three photos with just the cutest, fluffiest booty. Then Chia, whose beak is growing in crooked πŸ˜”but this does not stop him from being the first to grab food out of my hand! Then we have Sugar in the next two pics rocking her poofy hair. She is always the first to jump out of the crate and start running around if I leave the door open for even a second! Next is Cinnamon, who thinks she or he is the leader of the pack. And lastly we have Billy! Can you guess who named him? πŸ˜‚ Billy HAS to be a rooster because he is by far is the biggest and he's starting to make these funky little noises that sound like the start of crowing. πŸ™ˆ And there's my brood of growing silkies. 😍 β€’
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#silkie #silkiechicken #silkies #silkiesofinstagram #silkiechicks #chickensforpets #backyardchickens #babychicks #homesteading #urbanfarming #gogreen #funnypets #floridaliving #livenow #liveauthentic #theartofslowliving #seeksimplicity #simpleliving #findyourbliss #findyourtribe #makemoments #sustainability #bethechange #cooklikeadietitian

Had to show off my mad layering skills with this delicious Ratatouille from the weekend. 😁 First time I've ever made it.. aren't you proud?!
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πŸ‘©β€πŸ³The sauce was a hearty tomato base loaded up with fresh crushed garlic, home grown basil and thyme, caramelized onions, sauteed mushrooms in olive oil, nutritional yeast, chili powder, salt, black pepper and then a cream sauce swirled in made with coconut milk, coconut flour, and a pinch of nutmeg. The veggies included yellow squash, zucchini, eggplant and red potatoes sliced thin with a mandolin slicer. The whole thing was topped with chopped fresh parsley and baked until hot and bubby. So good but even better the next day as leftovers!!
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I'll be doing my kids nutrition class tonight then I'm off tomorrow. Love a 4-day work week!! β€’
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#ratatouille #vegetarian #veganrecipes #fancyfood #eattherainbow #veggiesfordays #eatgreen #kitchenadventures #trynewfoods #meatlessrecipes #italianfood #makesmewhole #eatingwelleats #foodandwine #f52grams #buzzfeast #thenewhealthy #tastemade #bestofvegan #feedfeed #eeeeeats #cooklikeadietitian

If I don't melt away in this heat and humidity πŸ˜…πŸŒ‘οΈ I'll be over here nomm-ing on grain-free breakfast toasts and sipping sun tea made in our adorable little infuser pot from D's grandparents (Which they literally found in their garage from probably 20 years ago... so yes I'm in love with it). And maybe getting started on some independence day shenanigans! πŸ‡±πŸ‡· What are you all up to this weekend?? β€’
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#breakfasttoast #breakfastspread #paleobreakfast #grainfree #outeraislegourmet #suntea #infusedtea #organic #friedeggs #eggsandwich #avocado #avotoast #eatgoodfeelgood #eatingwelleats #thenewhealthy #f52grams #buzzfeast #foodandwine #makesmewhole #intuitiveeating #cooklikeadietitian

It's weird food Wednesday again and we're back with the mushroom series πŸ„ This time with fluorescent yellow Oyster Mushrooms! I found these fun guys (haha get it) at the local farmers market and they were grown locally in Florida! Oyster mushrooms are not only gorgeous looking but low-fodmap, low calorie, full of nutrients and antioxidants, and taste like a regular button mushroom (to me at least)! I don't have much experience with them so I wound up brushing with olive oil and threw the whole thing on the grill. It came out deliciously charred and paired great with the rest of our bbq meal! Will definitely be buying these again. πŸ‘
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Have you tried Oyster Mushrooms? If so, please tell me how you make them! β€’
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#mushroom #mushrooms #weirdfood #oystermushrooms #eatlocal #locallygrown #eatgreen #trynewfoods #kitchenadventures #cookingadventures #kitchenexperiments #plantbased #wholefoods #makesmewhole #thenewhealthy #lowfodmap #ibsdiet #sibodiet #eatrealfood #farmersmarket #farmersmarketfinds #cooklikeadietitian

Stress is caused by being 'here' but wanting to be 'there'. -Eckhart Toll
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I've been practicing being more mindful and in-the-moment which starts with little reminders throughout the day to check in. πŸ™† It's actually been such an interesting experiment so far and it's kind of like hitting the reset button on your day or mood. I'm also practicing gratefulness for where my life is NOW, even though there's always something else to be working towards... Oftentimes we want to hurry up and get to the next place in life or reach the next milestone but by focusing too much on the end goal we miss the moments along the way. β€’
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I hope you are all having a peaceful (and mindful) Tuesday! πŸ™ Does this saying mean anything to you??
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#mindfulness #mindful #staymindful #intentions #intentionalliving #mentalhealth #stressmanagement #stressrelief #yoga #bepresent #beauthentic #enjoythejourney #inthemoment #liveauthentic #livenow #behappy #floridaliving #tropicalvibes #treasurecoast #hippylife #cooklikeadietitian

Happy Saturday! β˜€οΈ I blinked and the whole week went by without posting 🀷 So here's my fluffly smoothie this morning made with @furtherfood collagen peptides, organic blueberries and strawberries, ashwagandha powder (an amazing adaptogen for lowering stress and boosting brain function), red reishi mushroom powder (a superfood immune booster), vanilla extract, frozen banana, organic unsweetened hemp milk and topped with a homemade dark chocolate πŸ‘πŸ‘ Enjoy your weekend everyone! 😘
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#collagen #collagenpeptides #furtherfood #reishi #ashwagandha #smoothierecipes #nosugaradded #naturallysweet #dairyfree #healingwithfood #immunity #adaptogens #superfoods #hempmilk #intuitiveeating #saturdaymorningvibes #darkchocolate #homemade #organic #thenewhealthy #f52grams #makesmewhole #buzzfeast #weekendvibes #treasurecoast #cooklikeadietitian

My IG name is cooklikeadietitian but you DON'T have to cook like me, eat like me or like any of the same foods as I do! We are all living in different bodies with different nutritional wants and needs and that's a good thing! .
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Many patients have asked me "but what do you eat?" hoping for an easy meal plan they could follow and magically wind up at my weight or shape. But what is good for me right now might make someone else feel terrible. I'm currently following a gut healing protocol that eliminates a lot of normally "healthy" foods because my system isn't digesting them properly. As much as I prefer to eat plant-based, it is just not possible at the moment because grains, beans and most carbs need to be eliminated throughout the treatment. .
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The key is to find a way of eating that makes your body and mind feel whole! One of the most important skills of a dietitian is listening. To hear what someone is struggling with, what works for them and what doesn't. What I mean by 'cook like a dietitian' is to use this skill with yourself to truly listen to your body and figure out exactly what nourishes you. Take the time to tune into how certain meals and foods make you feel AFTER you eat them... Sluggish, energetic, fatigued, sick to your stomach? What tastes good but also leaves you feeling good as well? How much food does it take for you to feel comfortable but not overly full? When do you feel physically hungry and when do you just feel mentally hungry? Your body can give you a ton of information on what it needs... so what's yours telling you??
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#cooklikeadietitian #intuitiveating #listentoyourbody #bodykindness #selflove #nourishyourbody #nourishment #nourishnotpunish #mindfuleating #mindfulness #guthealing #loveyourself #bodypositive #bodywisdom #yourbodyiswise #internalcues #eatgoodfeelgood #buddhabowl #salmonburger #homemade #eatgreen #roastedveggies #heirloomtomatoes #dandeliongreens

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