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Nutritious Vida

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Nutritious Vida

  • Home
  • About
  • Blog
    • Blog
    • Articles
    • Restaurant Reviews
  • RECIPES
    • RECIPES
    • RECETAS EN ESPANOL
  • Services
  • SHOP
  • CONTACT

ARTICLES AND TRAVEL

Featured
Nutrition Guidelines for Plant-based Children
Nutrition Guidelines for Plant-based Children
Omega-3s for Plant-Based Pregnancy and Breastfeeding
Omega-3s for Plant-Based Pregnancy and Breastfeeding
A Dietitian's Perspective on Raising Vegan Children
A Dietitian's Perspective on Raising Vegan Children
Choline: An essential nutrient in (vegan) pregnancy
Choline: An essential nutrient in (vegan) pregnancy
A Dietitian's Guide to a Healthy Vegan Pregnancy
A Dietitian's Guide to a Healthy Vegan Pregnancy
Debunking the Protein Myth on a Vegan Diet
Debunking the Protein Myth on a Vegan Diet
5 Convenience Foods for a Plant-Based Pantry
5 Convenience Foods for a Plant-Based Pantry
30 Healthy and Comfort Vegan Soups: Recipe Roundup
30 Healthy and Comfort Vegan Soups: Recipe Roundup
11 Foods for a Healthy Vegan Shopping List
11 Foods for a Healthy Vegan Shopping List
5 Tips for Eating Out as a Vegan
5 Tips for Eating Out as a Vegan
7 Tips for Surviving the Holidays with Non-Vegan Relatives
7 Tips for Surviving the Holidays with Non-Vegan Relatives
Simple Ways to Get Iron on a Vegan Diet
Simple Ways to Get Iron on a Vegan Diet
Adopting a Vegan Lifestyle: A Journey Beyond Food
Adopting a Vegan Lifestyle: A Journey Beyond Food
12 Vegan Potato Dishes: Recipe Roundup
12 Vegan Potato Dishes: Recipe Roundup
Why It's Okay to Use Cooking Oils
Why It's Okay to Use Cooking Oils
Family Trip To Mexico: Part 1 - Puerto Vallarta and Guanajuato
Family Trip To Mexico: Part 1 - Puerto Vallarta and Guanajuato
Why I became a vegan: a Registered Dietitian's personal story
Why I became a vegan: a Registered Dietitian's personal story
Beyond the Label: Choosing a Peanut Butter

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How did you #mealprep this week? Share your experience below .
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Meal prep looks different for everyone and that's okay. Not everyone likes having the same meal everyday and not everyone likes having #leftovers. For my lifestyle right now, leftovers are a life saver! .
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This week, I made a Thai Quinoa Salad. I wanted to make a quinoa bowl and needed to use some broccoli that was hiding in the back of my fridge. As I was chopping the broccoli, I decided to change gears and make something more satisfying: a Thai salad! .
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The beauty of this salad is that it holds well to consume later. But the best part about it is that it provides an array of nutrition such as: 🌿 Plant-protein: quinoa, edamame, peanut butter and the veggies 🌿 Iron: quinoa, edamame, peanut butter
🌿 Calcium: edamame, broccoli, and quinoa 🌿 Potassium: edamame, quinoa, red cabbage 🌿 Vitamin C: all veggies 🌿 Vitamin A: all veggies .
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Having a delicious meal with a variety of plant-based foods offers great nutritional benefits. So no matter how you make this salad or how you meal prep, you'll know you're getting key nutrients needed when following a #plantbased lifestyle πŸ’š
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#vegan #veganmealprep #veganmealideas #mealideas #eatalltheplants #quinoabowls #veganquinoasalad #whatveganseat #plantbaseddietitian #plantbasedkitchen #plantbasednutrition #nutritionadvice #nutritiousvida #vegannutritionist #vegannutrition #veganbowl #thaiquinoasalad
How easy or difficult is it to add nuts into your diet? Share in comments below πŸ‘‡πŸΌ
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Incorporating nuts is so important when following a plant-based or vegan lifestyle. They are a source for so a variety of nutrients such as: healthy fats, zinc, iron, calcium, Vitamin E and protein. .
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Many clients I see fall short in eating these important foods. I understand it can be a challenge sometimes because they are high in calories but eating an adequate portion and rotating them into a certain meal or snack is beneficial. .
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Research has shown that consumption of nuts can benefit heart health and reduce your risk of developing cardiovascular disease. Nuts provide unsaturated fats, which are considered "good" fats such as #omega3s. .
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Here are some ideas of where you can incorporate them: πŸ₯œ Add them to breakfast in oatmeal, cereal, granola or even smoothies (I love adding walnuts to smoothies).
πŸ₯œ Incorporate them into your salads. They add flavor and texture.
πŸ₯œ Turn them into a natural salad dressing (there's a Walnut dressing recipe on the blog) πŸ₯œ Have them as a snack.
πŸ₯œ Mix them in vegetable side dishes (I add toasted pecans to a warm brussel sprouts dish).
πŸ₯œ Turn them into "taco meat" (this can be done by processing cauliflower and walnuts).
πŸ₯œ And so much more!! .
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#vegan #plantbaseddietitian #plantbasednutrition #plantbasedlife #vegannutrition #vegannutritionist #veganrd #whatveganseat #wfpb #nutritionadvice #nutritiousvida #plantbasedheartmonth #fiberfoods #plantbaseddiet #walnuts #cashews #pecans #eatmoreplants #healthyfats
Which of the two stands out the most? Share your thoughts below πŸ‘‡πŸΌ
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Coconut has long been thought to be a health food, from coconut oil to even coconut sugar. But is coconut sugar that much more nutritious than other sweetners? .
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Not really. Sugar is sugar, no matter what form it comes in. That's not to say that you can't use sugar or other sweetener in your baking goods but that coconut sugar is not a magical food like it's been thought to be. At the end of the day, it still provides "empty" calories. .
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Both coconut and brown sugar offer the same amount of calories, carbohydrates, and sugar content per 1 teaspoon serving size. And although coconut sugar does offer some trace minerals like zinc and calcium you'd have to consume a large quantity of it to get some nutrient benefits. .
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I don't bake much at home but when I do, I tend to stick to organic cane sugar and brown sugar simply because it's a lot cheaper πŸͺ🍰
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#sugars #vegannutrition #vegannutritionist #brownsugar #coconutsugar #sweetener #nutritionadvice #nutrition #nutritiousvida #plantbaseddietitian #vegandietitian #plantpowered #eatingplants #plantbasedlifestyle #addedsugar #veganbaking
How do you enjoy avocados? Share in comments below πŸ‘‡πŸΌ
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Avocados are always on my grocery cart! Not just for their exceptional nutritional value (which we'll discuss a bit more below) but because I love having them in so many ways. They pair perfectly in toast with a little salt & res pepper flakes, great topping for tacos, can be made into a delicious salad dressing, added to hummus or smoothies, and so much more! .
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It's no surprise that #avocado is more or less considered a "superfood". Here are some facts about them: πŸ₯‘ Over 75% of the fat in avocados is good fat (or known as mono- and poly-unsaturated fat
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πŸ₯‘ They are a nutrient-dense food by providing about 20 vitamins, minerals, and phytonutrients
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πŸ₯‘ Great substitute in baking goods as a source of fat
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πŸ₯‘ Studies have shown that intake of "good" fats like those found in avocados can improve blood lipids and reduce inflammation in the body
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πŸ₯‘ Majority of the fiber found in avocados is soluble fiber .
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Source: Hass Avocado Board .
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#vegan #plantbaseddietitian #avocado #plantbasednutrition #plantbasedlife #vegannutrition #vegannutritionist #veganrd #whatveganseat #wfpb #nutritionadvice #nutritiousvida #plantbasedheartmonth #fiberfoods #plantbaseddiet #eatmoreplants #healthyfats
Which of the two do you have more often? Share in the comments πŸ‘‡πŸΌ
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I have #chickpeas more often. In fact, I incorporate a lot of legumes in my diet throughout the day. Not just for protein but for other key nutrients needed when following a #vegan lifestyle.
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There continues to be a misconception in the non-plantbased world that following such a diet cannot meet your protein needs. Studies have shown that vegans meet or exceed their protein needs. .
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Our culture has put a lot of emphasis on meeting protein and while it is an important nutrient to consider at all ages, there are other important nutrients we are overlooking - and not consuming enough of as a country. .
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All plants provide some amount of protein and all plants provide the nine essential amino acids. But what's incredible about #plantproteins is that they also provide fiber, a nutrient many Americans don't eat enough; a nutrient that animal foods lack. .
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Plant proteins also provide potassium, B-Vitamins, and antioxidants. While some animal products offer potassium and B-Vitamins, they are also high I'm cholesterol and saturated fat which have been shown to be a risk for heart disease. .
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Following a whole, plant-based diet not only meets your protein needs but adds several other nutrients to your eating pattern  that benefit your health compared to animal protein. .
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#vegan #plantbaseddietitian #pulses #plantbasednutrition #plantbasedlife #vegannutrition #vegannutritionist #veganrd #whatveganseat #wfpb #nutritionadvice #nutritiousvida #plantbasedheartmonth #fiberfoods #plantbaseddiet #raisevegan #veganmom #quinoa #chickpeas #vitaminK #eatmoreplants
 

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