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branconutrition

August 17, 2020

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5 Simple Steps to Eating Mindfully Everyday

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branconutrition

Gut health & Mindful Eating
BN Team: Dietitians Erin & Beth (SK), Paulo- Client Service
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Creamy (vegan) tomato soup with a secret ingredien

Creamy (vegan) tomato soup with a secret ingredient to make it protein and fibre packed.

I enjoy traditional tomato soup but I’m always feeling unsatisfied after the meal since it’s pretty low in protein and fibre. I wanted to fix that so I could still enjoy a tomato soup and feel like I had a meal to keep me full for longer.

So I added red lentils.

Lentils cook fairly quickly and blend up so nicely that it was an easy addition.

If you want to try it out, here’s my recipe. *bonus- it’s for the instant pot so it’s also super quick to make.

Creamy Tomato Lentil Soup (vegan)

1 796 ml can diced tomatoes, 1 extra can filled with water
1 can coconut milk
1 cup red lentils
1 onion chopped
2 garlic cloves
Vegetable stock bouillon cube or use vegetable stock instead of water
Salt to taste

Cook in the instant pot for 15 mins (soup setting)
Blend it up and serve!

I like to top it with seeds and serve it with avo toast or a grilled cheese.

Hey, the soup also contains 5 plants to feed your gut microbiota!

I hope you enjoy it!

#tomatosoup #lentilsoup #plantbasedrecipes #guthealth #30plantsaweek #digestivehealth #fallrecipe #dietitiansofinstagram #canadalentils #eatmoreplants #princegeorgebc #mindfuleating #hungercues

This week is World Breastfeeding Week and I’m ce

This week is World Breastfeeding Week and I’m celebrating being grateful to able to breastfeed two children since I know it’s not in the cards for everyone.

I stopped with Olly when he was about 2.5 years old since I was too sick while pregnant with Annabelle. I am on month 10 with Annabelle and who knows when she will want to stop.

It’s not always rainbows and unicorns. I’ve had way more blocked ducts with her and even had to bring out my birthing pain relieving breathing and humming to deal with the pain for a few days.

But, I love being able to share that bond, hug them close and positively impact their gut microbiome.

In my experience, I’ve felt very supported to breastfeed or pump anywhere and anytime, and for that I am grateful. ❤️

#worldbreastfeedingweek #gutmicrobiome #guthealth #princegeorgebc #bcdietitian

Tired of salad? Try grilling your greens instead.

Tired of salad? Try grilling your greens instead.

Here I grilled some bok Choi and brushed some hoisin sauce on it. You can also use your favourite salad dressing!

Bok Choi is a cruciferous vegetable so it’s a good source of plant based calcium and it contains sulphur compounds to help combat your risk of developing some types of cancers.

Enjoy!

**First TikTok so give me some grace please 😉

#princegeorgebc #bcdietitian #fromthenorthbc #nutritioncoach #workwithadietitian #eatwell #enjoyyourfood

#guthealth #healthygut #microbiome #digestivehealth #digestion #happygut #loveyourgut #eatyourgreens #summercooking

One of my favourite summer meals is a Niçoise sty

One of my favourite summer meals is a Niçoise style salad with simple toppings on a bed of greens, smothered with a lemony dressing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s a filling salad that is great for families so everyone can put on different toppings if they want to, or sub ingredients if you have digestive troubles or need low FODMAP options, and it’s packed with protein and fibre. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This salad alone has 10 plants including the different greens! 😳 (shooting for 30+ plants/week) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How to:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Grab some mixed greens- these ones are from my garden! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Top with:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-tomatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
-boiled potatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
-olives or capers or both ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-hard boiled egg⠀⠀⠀⠀⠀⠀⠀⠀⠀
-salmon or tuna (canned is quick and easy!)⠀⠀⠀⠀⠀⠀⠀⠀⠀
-your fave bean or green beans ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Smother with a simple lemon dressing⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 part lemon juice and white wine vinegar combined ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 parts olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
Squirt of Dijon ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Salt and pepper to taste ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Top with fresh parsley! Also from my garden this year ❤️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’d love to see your salad creations! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#guthealth #healthygut #microbiome #digestivehealth #digestion #happygut #loveyourgut #ibs #lowfodmap #fodmapfriendly #mindfuleating #mindfulgut #mindfuldietitian #listentoyourbody #bepresent #hungercues #nutrition #princegeorgebc #bcdietitian #fromthenorthbc #nutritioncoach #workwithadietitian #eatwell #enjoyyourfood #30plantsaweek #summermeals

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