@walderwellness - CARRIE WALDER, MS, RD

📍Vancouver, BC & NYC 🍋Registered Dietitian 🌿Simple, healthy & balanced meal ideas 📧Clients & collabs - carrie@walderwellness.com
https://linktr.ee/walderwellness
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Last week I asked if you wanted to see a demo for how to massage kale + many of you said yes . If you’re new to massaging kale (or have no idea what I’m talking about) + you’re curious to see how it’s done, my very first IGTV is for you (head on over to my profile to check it out 🤗)!! I promise it’s super easy to do + makes ALL the difference in taste. I’d love to know what cooking demos you’d like to see next // In my bowl: shredded lacinato kale massaged with olive oil, lemon, garlic powder + salt, topped with steamed baby beets, avocado chunks, a hard-boiled egg, crumbled goat cheese, pecans + peashoots
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Last week I asked if you wanted to see a demo for how to massage kale + many of you said yes . If you’re new to massaging kale (or have no idea what I’m talking about) + you’re curious to see how it’s done, my very first IGTV is for you (head on over

Vancouver, British Columbia
Fun fact: this is the first time in 7 years that I’ve had a TV in my apartment (+ the only reason I have one is because my boyfriend bought it lol ). If I’m gonna watch anything, I prefer to cozy up in bed with my laptop. Anyone else?! Anyway, bed or sofa... we’ll be enjoying all future movies/TV shows with this bowl of homemade popcorn topped with melted @fourthandheart garlic ghee, sea salt + nutritional yeast . Soo cheesy, garlicky + easy to make! Simply pop 1/2 cup of popcorn kernels on the stove, melt 2 Tbsp of @fourthandheart garlic ghee in the microwave + drizzle overtop, then sprinkle with nutritional yeast + salt. Now all we need are some movie recs ! Happy Tuesday guys ️ #fourthandheart #fuelhappy #partner
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Fun fact: this is the first time in 7 years that I’ve had a TV in my apartment (+ the only reason I have one is because my boyfriend bought it lol ). If I’m gonna watch anything, I prefer to cozy up in bed with my laptop. Anyone else?! Anyway, bed or

Vancouver, British Columbia
MEAL PREP! Is it something you guys do every week? Or something you struggle with? If you’ve been following me for a while (particularly in my grad school/dietetic internship days), you know that I take a simple approach to meal prep, making a few “meal components” that I use to throw together easy meals throughout the week. If you guys are curious about this approach, but want a little more structure to see how it’s done, my friend + dietitian colleague @lindsaypleskot has created an AWESOME program called the 3-2-1 Method! In it, you’ll get 4 weeks worth of meals + snacks, complete with grocery lists, recipes, swap guides, storage instructions + more . She’s designed this program to keep your meal prep to 1 hour a week, allowing you to throw together 20-minute meals each night. @lindsaypleskot + I have really similar approaches to food + nutrition, so this is totally the type of meal plan I can stand behind . If you guys are curious to learn more, head on over to my stories for a sneak peek at the plan + a swipe-up link! There’s both vegan + omnivore plans, and 5- or 7-day options to best meet your needs. Happy to answer any questions if you guys have them 🤗 // In my bowl: ginger lime tempeh with garlic sweet potato mash + roasted broccoli from week 4 of the 3-2-1 method!!
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MEAL PREP! Is it something you guys do every week? Or something you struggle with? If you’ve been following me for a while (particularly in my grad school/dietetic internship days), you know that I take a simple approach to meal prep, making a few “m

Vancouver, British Columbia
Happy Valentine’s Day my loves! Sharing the full recipe for this festive blended raspberry chia pudding on the blog today (link in bio) . I’m not typically the biggest Valentine’s Day person to be honest, but this is the first time in 5 years I get to be in the same city as my boyfriend, so I guess I am a little excited to go for a nice dinner tonight ️. Whether you’re single, in a relationship, or anywhere in between, I’m sending you my love today (in the form of this chia pudding which my bf actually devoured haha)️️
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Happy Valentine’s Day my loves! Sharing the full recipe for this festive blended raspberry chia pudding on the blog today (link in bio) . I’m not typically the biggest Valentine’s Day person to be honest, but this is the first time in 5 years I get t

Vancouver, British Columbia
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@confessionofadietitian Beauties ❤️

Have you guys seen Health Canada’s New Food Guide? I love that it emphasizes eating lots of veggies , whole grains  + healthy proteins  (like eggs!) To help you apply these principles, I’ve partnered with @eggsoeufs to bring you this miso, garlic + chia seed SAVOURY OATMEAL topped with sautéed mushrooms, spinach, avocado, a poached egg + chopped walnuts. Rolled oats are a fibre-rich complex carb, yet they cook in a fraction of the time it takes to prepare other whole grains. Paired with a runny egg for 7g complete protein (+ some serious creaminess), avocado for healthy fats + lots of veggies, this is a simple yet flavourful way to prepare a nutritionally-balanced meal . Interested in giving it a try? Head over to my stories to walk through how I make it! Full recipe below. #Partner #EggsAdvocate #GetCracking #CanadasFoodGuide ~~~
Recipe (serves 1): poach 1 egg in a separate saucepan, set aside on a paper towel. Cook 1/2 cup rolled oats, 1 Tbsp chia seeds, 1 tsp miso paste, 1/2 tsp garlic powder with 1+1/4 cup water in a small saucepan over medium heat. While oats cook, sauté 1 handful baby spinach + 2 sliced cremini mushrooms. Top cooked oats with spinach, mushrooms, poached egg, 1/4 avocado, a couple crumbled walnuts + fresh pepper. Enjoy hot!
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Have you guys seen Health Canada’s New Food Guide? I love that it emphasizes eating lots of veggies , whole grains + healthy proteins (like eggs!) To help you apply these principles, I’ve partnered with @eggsoeufs to bring you this miso, garlic + c

Vancouver, British Columbia
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@confessionofadietitian You always kill it 💕

Valentine’s Day is coming up so I’m sticking to the pink theme this week . Here’s a throwback to one of YOUR most-loved recipes - this pasta with vegan cashew cream tomato sauce may just be the perf Valentine’s Day dinner option. Full recipe can be found on my blog > recipe index > mains. Link in bio  happy Tuesday loves!
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Valentine’s Day is coming up so I’m sticking to the pink theme this week . Here’s a throwback to one of YOUR most-loved recipes - this pasta with vegan cashew cream tomato sauce may just be the perf Valentine’s Day dinner option. Full recipe can be f

Vancouver, British Columbia
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@kalememaybe So good

@thewellnecessities Insane !!!

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In honour of Heart Month this February, I’ve partnered with @goldsealcanada to create an RD-approved salmon quinoa burger that will keep both your tummy + heart happy ️! Did you know that nutrition plays a major role in both managing + preventing heart disease? As a dietitian, I always emphasize eating foods rich in dietary fiber + omega-3s to support heart health. This salmon burger ticks both boxes - it’s a source of both omega-3 fatty acids from @goldsealcanada’s canned sockeye salmon + fiber from the quinoa, avocado, whole grain bun + plate full of geeens. Full recipe is up on the blog (link in bio). I hope you guys enjoy it ️️ #oceanbrandspartner #FullOfGood #ad
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In honour of Heart Month this February, I’ve partnered with @goldsealcanada to create an RD-approved salmon quinoa burger that will keep both your tummy + heart happy ️! Did you know that nutrition plays a major role in both managing + preventing hea

Vancouver, British Columbia
Raspberry Chocolate Peanut Butter Energy Bites - the easiest little Valentine’s Day treat . 6 ingredients, no oven, and no fancy equipment required. // To make: melt 1/3 cup @fourthandheart Chocti Ghee (place on a small dish + microwave for 10 secs). In a large bowl, add 1 cup rolled oats, 1/3 cup chia seeds, 1/2 cup creamy peanut butter (make sure it’s smooth/pourable), the melted ghee, 1/3 cup freeze dried raspberries (crushed) + a pinch of salt. Mix ingredients together well, then form into balls with hands. Place on lined baking sheet, sprinkle with more freeze dried raspberries (if desired), and pop in the freezer for 30 mins. Allow to thaw for a few mins before eating. Enjoy 🥰 #fourthandheart #fuelhappy #partner
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Raspberry Chocolate Peanut Butter Energy Bites - the easiest little Valentine’s Day treat . 6 ingredients, no oven, and no fancy equipment required. // To make: melt 1/3 cup @fourthandheart Chocti Ghee (place on a small dish + microwave for 10 secs).

Vancouver, British Columbia
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Nothing like a massaged kale salad sometimes 🤤. If you’re not convinced about kale - try massaging it, it’s such a game changer (and the only way to eat it in a salad IMO). By this I mean literally taking some olive oil, lemon juice + salt and squeezing it all with your hands . Let me know if you guys want a video demo! // In my bowl: massaged lacinato kale with tri-colored carrots, chopped pistachios, dried cranberries, goat cheese crumbles, 1/4 avocado + pea shoots
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Nothing like a massaged kale salad sometimes 🤤. If you’re not convinced about kale - try massaging it, it’s such a game changer (and the only way to eat it in a salad IMO). By this I mean literally taking some olive oil, lemon juice + salt and squeez

Vancouver, British Columbia
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@confessionofadietitian Looove😘

@kalememaybe Yes yes yes

Today on the blog I’m discussing where eggs fit in Canada’s New Food Guide + answering some common egg myths (Like what about the cholesterol? Are brown eggs healthier than white? Should you throw the yolk away?) On stories, I’m breaking down some nutrition facts about these little guys too (they’re not JUST high in protein)!  Hope you guys find this helpful. Are there any other foods you’d like to learn about?! 🤗 // On my plate: sourdough toast with 1/2 an avocado, and a side of veggie, herb + goat cheese frittata. Full directions for the frittata can be found on my Meal Ideas Highlight ️
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Today on the blog I’m discussing where eggs fit in Canada’s New Food Guide + answering some common egg myths (Like what about the cholesterol? Are brown eggs healthier than white? Should you throw the yolk away?) On stories, I’m breaking down some nu

Vancouver, British Columbia
I loved learning if you guys were team sweet or savory for breakfast a couple posts back! Now I’m curious - do you guys love or hate chia pudding (or never tried?!) Obviously, I’m on team love, and I know so many people are but I’ve also had people tell me they hate it . I’d love to hear your thoughts below// Vanilla + cinnamon chia pudding topped with blood orange, cacao nibs, pepitas + a drizzle of pure maple syrup .To make the chia pudding: mix 1/4 cup chia seeds, 1/4 tsp vanilla extract, a few shakes of cinnamon + 1 cup milk of choice. Keep in the fridge for a few hours or overnight, then add toppings
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I loved learning if you guys were team sweet or savory for breakfast a couple posts back! Now I’m curious - do you guys love or hate chia pudding (or never tried?!) Obviously, I’m on team love, and I know so many people are but I’ve also had people t

Vancouver, British Columbia
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@confessionofadietitian Chiiiaaaaa love ❤️

One of my fave ways to use up leftover proteins is in a sandwich 🥪! For any of you who don’t like reheating fish in the microwave (I feel you), a sandwich or wrap is a great way to eat it cold. Tips to make it a wee bit healthier: choose a whole wheat bread, add a healthy source of fat (like avocado), and lots of greens - this will give you that great combo of protein, fat + fiber  // In my sandwich: leftover seared ahi tuna steaks, Swiss cheese, avocado, pea shoots, dijon mustard, salt + pepper. Have a great Monday everyone
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One of my fave ways to use up leftover proteins is in a sandwich 🥪! For any of you who don’t like reheating fish in the microwave (I feel you), a sandwich or wrap is a great way to eat it cold. Tips to make it a wee bit healthier: choose a whole whea

Vancouver, British Columbia