Nicole Addison, RD, MHSc

#ad #AD The BEST edible cookie dough Featuring my favourite easy ingredient to seamlessly blend into all my favourite recipes... @vitalproteinscanada Bovine Collagen Peptides WHY do I love adding Vital Proteins Collagen Peptides? -> It’s made of just one ingredient: hydrolyzed bovine collagen peptides. Collagen is found in all of our connective tissues, tendons, ligaments and bones with its purpose being to provide these body parts with their strength, structure and elasticity. Just by adding 1.5 tablespoons per day to your go-to drink or meal it can help in the formation of collagen in your body! (plus they are flavourless, odourless and have no added sugar so they’re so easy to blend into your favourite recipes!) Explore more at vitalproteins.ca and discover how simple, impactful changes can help you optimize your wellness this year with Vital Proteins. Use NOURISHEDBYNIC15 to save! Recipe: In a bowl mix together: - 1.5 TBSP (10g) Vital Proteins Bovine Collagen Peptides - 1 tbsp natural peanut butter - 1⁄3 cup plain Greek yogurt - 1 tbsp maple syrup - 1 tsp vanilla extract - 2-3 tbsp oat flour - Pinch of salt - 1.5 tbsp mix-ins of choice (chocolate chips, nuts etc.) Pop it in the freezer for about 10 minutes and enjoy! #VitalProteinsCanada #WellnessIsVital #EasyRecipe #SnackIdeas

5 HIGH PROTEIN PASTA SALADS YOU NEED IN YOUR MEAL PREP ROTATION ⬇️✨ As an RD pasta salad is one of my favourite ways to build a balanced lunch!! I love to make mine with lots of fresh, colourful veggies, spices, and protein-rich ingredients to keep me energized all afternoon long!! SO if you're looking for some new lunch inspo, I've rounded up some of my favourite go-to meal prep pasta salad options!! WHAT'S ON THE MENU: 1. Creamy ranch protein pasta salad 2. Kale caesar pasta salad 3. Healthy chicken macaroni pasta salad 4. Thai spring roll pasta salad 5. Healthy chicken pesto pasta salad - - - - #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

DILL PICKLE PASTA SALAD 🥒✨ This high-protein, high-fiber pasta salad is the ultimate summer meal prep lunch! Packed with chickpeas, protein pasta, and crunchy veggies, it's a balanced vegetarian option with 24g of protein that's full of tangy dill pickle flavour!! All you need is ⬇️ 340 g protein pasta of choice I like Catelli Protein+, dry 540 mL can chickpeas rinsed and drained 2 cups kale coleslaw blend *see notes below for substitutions 1.5 cups Persian cucumbers diced (about 4 cucumbers) 1 cup dill pickles diced ½ cup red onion diced ⅓ cup fresh dill chopped ½ cup cheddar cheese shredded For the dressing: ¾ cup plain greek yogurt 2 tablespoon mayonnaise ¼ cup pickle juice ¼ cup fresh dill chopped 1 teaspoon onion powder ½ teaspoon garlic powder 1 tablespoon dried dill ½ teaspoon salt ¼ teaspoon black pepper - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep #highprotein

HEALTHY CHICKEN MACARONI PASTA SALAD ⬇️✨ Pasta salad season is officially ON, and this one checks all the boxes!! It’s high in protein, full of veggies, super easy to prep ahead, and perfect for a no-fuss lunch or side dish all week long! All you need is: 8 oz dry elbow macaroni pasta (higher protein option) I like to look for a higher protein option like chickpeas pasta or Catelli protein+ 1 lb chicken breast cooked and cubed (I recommend using this recipe) ½ cup celery ½ cup red bell pepper ½ cup orange bell pepper ½ cup matchstick carrots ½ cup red onion ½ cup dill pickles For the dressing: ¾ cup plain Greek yogurt 3 tablespoon mayonnaise optional 1 tablespoon classic dijon mustard 2 teaspoon white vinegar 2 tablespoon fresh dill 2 teaspoon honey ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon mustard powder optional for colour and a bit more flavour - - - - #easymeals #healthydinner #highprotein #weeknightdinner #proteinpacked #easyrecipeideas

As a dietitian I LOVE lunches like this because they can be so nutrient dense but SO easy to prepare ✨ If you want a healthy meal prep lunch but don’t want to cook, you HAVE to try adult lunchables!! They’re the easiest no fuss option to throw together and customizable to whatever you have on hand, making them perfect for busy days!! My GO-TO formula for building the perfect lunchable every time is: Protein + Fibre-rich Carb + Fruits/Veggies + Snack or Sweet Treat For this lunchable all ya need is: - cottage cheese ranch (3/4 cup for more of a meal sized portion) recipe is a few posts back! - Veggies - Whole wheat crackers - Cheese - Apple - Peanut butter - Chocolate - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

As an RD I know how helpful meal prepping can be to make eating healthier throughout the week BUT I get bored of eating the same thing every day (& spending 6 hours prepping food)!! I always make sure to include 1x easy lunch option in my meal prep and pasta salads are hands-down one of my FAVES! They’re loaded with protein, fiber, tons of veggies, and seriously so easy (and delicious) to throw together!! So I’ve rounded up a few of my go-to recipes that you need to try add to your lunch rotation!! WHAT'S ON THE MENU: 1. Creamy Ranch Protein Pasta Salad 2. Healthy Chicken Pesto Pasta Salad 3. Elotes Pasta Salad 4. Kale Caesar Pasta Salad 5. Thai Spring Roll Pasta Salad - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep #highprotein #highfiber

BUFFALO CHICKEN SALAD ⬇️✨ Craving a quick, protein-packed lunch? This buffalo chicken salad is ready in 30 minutes with just 6 ingredients!! Serve it in lettuce wraps, on crackers, or as a sandwich and packs 20g of protein per serving to keep you full all afternoon long!! All ya need is: - chicken - Greek yogurt - mayonnaise - mild buffalo sauce - coleslaw mix - feta cheese - green onion - s +p - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

As an RD I know how helpful meal prepping and planning can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing every day (&spending hours prepping food)! SO I've combined a number of recipes that are perfect for your meal prep + weekly meal plan & can be made under 30 minutes!! WHAT'S ON THE MENU: To prep: 1. High protein avocado toast 2. Cranberry & pecan chicken salad 3. Peanut butter yogurt dip Dinner ideas 4. Garlic parmesan chicken pasta 5. Crispy baked ground chicken tacos 6. Lemon white bean soup with turkey and greens - - - - #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

ELOTES PASTA SALAD with 26g protein and 11g of protein!🌽✨ Inspired by Mexican street corn, this pasta salad is fresh, flavourful and made for summer! It’s the perfect dish to prep ahead for a quick lunch., BBQs, or picnics!! With protein, fiber and healthy fats all in one bowl, it’s a balanced option everyone will love!! All you need is ⬇️ For the dressing: ½ cup plain greek yogurt ¼ cup mayonnaise 2 tablespoon olive oil 1 tablespoon cumin 1 teaspoon chili powder 1 teaspoon paprika ½ teaspoon salt ¼ teaspoon black pepper ½ teaspoon garlic powder Juice of 2 limes Zest of 1 lime For the salad: 2 cups uncooked ditalini pasta or any small pasta of choice 1 lb mild italian chicken sausages or any protein of choice ½ tablespoon olive oil 2 cups corn kernels fresh or frozen 1 red bell pepper finely diced 1 tablespoon fresh jalapeno finely diced (seeds removed) ¼ teaspoon salt 1 15 oz can black beans ½ cup fresh cilantro chopped 1 avocado diced ⅓ cup crumbled soft cotija cheese - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

DAY 5 of MEAL PREP LUNCHES THAT DON’T SUCK! ⬇️✨ If you want a healthy meal prep lunch but don’t want to cook, you HAVE to try adult lunchables!! They’re the easiest no fuss option to throw together and customizable to whatever you have on hand, making them perfect for busy days!! My GO-TO formula for building the perfect lunchable every time is: Protein + Fibre-rich Carb + Fruits/Veggies + Snack or Sweet Treat For this lunchable all ya need is: - My cottage cheese ranch dip (3/4 cup for a full meal sized portion) - Veggies - Whole wheat crackers (I love @triscuit ) - Cheese - Apple - Peanut butter - Chocolate 🌟For substitutions and variations: you can find common swaps above the detailed recipe in the printable version!! - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

CHICKPEA TUNA SALAD ⬇️✨ If you're after a no-fuss lunch packed with 22g of protein and 9g of fiber, then you HAVE to try this easy option!! It comes together so quickly, is meal prep-friendly, and perfect for pescatarians or anyone on a gluten-free diet!! All you need is: 1 x 540 mL can chickpeas rinsed and drained 1 x 170g can albacore tuna ¼ cup plain Greek yogurt 2 tablespoon mayonnaise 2 tablespoon olive oil Juice of ½ a lemon 2 teaspoon sriracha (optional for spice) 1 teaspoon dijon mustard ¼ cup fresh dill 1 cup celery (about 2 stalks) ¼ cup hemp seeds (optional) ½ cup red onion ½ teaspoon salt ¼ teaspoon black pepper - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

#ad The EASIEST NO BAKE CHEESECAKE CUPS #AD One thing I always like to have on hand is an easy sweet treat to grab whenever I have a craving. We’re using FOUR types of local dairy, made in Ontario, to create the creamiest no-bake cheesecake cups! Not only do they taste amazing but they offer additional nutrients to help create the perfect satisfying sweet treat the whole family will love!  Let me know if you try these!! Ingredients: * For the crust: * ½ cup graham cracker crumbs  * 2 tbsp softened local butter  * For the cheesecake: * ¼ cup softened local cream cheese  * ⅓  cup local plain yogurt  * 2 tsp vanilla extract  * 1.5 cups local cottage cheese * 2 tbsp honey  * Zest of ½ a lemon  * For the strawberry compote * 2 cups strawberries (fresh or frozen are fine) * 2 tbsp honey 1. To make the fruit compote, add the strawberries and honey to a small saucepan over medium heat. Once bubbling, reduce heat slightly and use a spoon to gently mash the berries. Continue cooking over medium-low heat for about 10 minutes. Remove from heat and allow to cool.  2. Make the graham cracker base by combining the graham cracker crumbs and softened butter in a medium bowl.  3. To the bottom of four small glass jars, add 2 tbsp of the graham cracker crumb mixture. Gently press it down to form a crust at the bottom of the jars. 4. In a food processor combine cream cheese, yogurt, vanilla extract, cottage cheese, honey and lemon zest. Blend until smooth and creamy.  5. Once smooth, pour the filling over the graham cracker base (adding about ¾ cup to each jar).  6. Top each jar with the strawberry compote. Cover and place in the fridge for about 2 hours (ideally overnight) to thicken slightly before enjoying!  #nobakedessert #dairyfarmersofontario #ontariodairy @Ontario Dairy #InspiredByDairy

CHOCOLATE PEANUT BUTTER FROZEN YOGURT BITES 🍫🥜✨ If you’re like me and always craving something sweet after meals, you NEED to try these!! They’re creamy, satisfying, and the perfect lower-sugar treat to keep stocked in your freezer!! Plus, they’re no-bake and perfect for meal prep!! All you need is ⬇️ 1 banana 1 cup plain Greek yogurt vanilla would also be great 1 teaspoon vanilla extract ¼ cup peanut butter ¼ cup peanuts chopped (optional) ½ cup dark chocolate chips 1 tablespoon coconut oil *freeze* - - - - #mealprep #easysnack #healthylifestyle #snackidea #easymeals #healthydessert

BREAKFAST PROTEIN BISCUITS ⬇️✨ Looking to switch up your sweet breakfasts? These high-protein, meal prep-friendly biscuits are the perfect savoury option! Each one packs 15g of protein and is totally customizable with your favourite cheeses, veggies, or meats, making them a breakfast you'll actually want to get out of bed for!! All you need is: For the base biscuit: 1 +¾ cups plain 2% Greek yogurt 4 eggs 2 + ½ cups all purpose flour ¼ cup ground flaxseed 1 teaspoon garlic powder ½ teaspoon red pepper flakes 1 tablespoon baking powder 2 teaspoon salt Mediterranean Sausage variation ½ cup sun dried tomatoes 2 cups Italian chicken sausage cooked (removed from casing) 1.5 cup feta cheese 1.5 cups spinach chopped 2 teaspoon dried basil - - - - #breakfastinspo #EasyRecipe #healthylifestyle #dietitian #breakfastideas #highprotein

Dietitian day of eats 🫶🏻 * this is NOT meant for comparison as we are ALL different and have different needs but for inspiration! As a dietitian my goal is always to try to show you it's all about ADDING to your plate not subtracting! You never need to take away any of the foods you love it's all about easy additions to help ADD nutrients (whether that be fiber, fruits/ veggies, healthy fats or protein) to your plate where you can to create a more balanced plate & snacks! And nutrition doesn't mean it needs to be all salads & supplements!! I don't do these often but hopefully it's helpful! All recipes are posted in earlier videos (or can be searched on my site)! #EasyRecipe #mealprep #healthyeating #dietitian

3 EASY things to prep this week!! As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing every day (& spending 6 hours prepping food) SO instead of meal prepping I like to do a mix of “ingredient prep” & “meal prep” and this one I kept SUPER simple!! MAKE: - 1 x easy breakfast (protein biscuits) - 1-2 x grab and go balanced snack (veggies & dip, protein snack cookies) - 1x versatile protein for lunches (5-ingredient chicken salad) AND if you have time: - properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!) - prep your produce! This week I made a veggie tray & prepped some berries ALL recipes are posted or can be searched on nourishedbynic.com - - - - #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping