@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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Happy Monday! We’ve been having such gorgeous spring-like weather here in Vancouver, and I can’t help but get excited for all the spring produce to come. For now, I’m still enjoy some fall ingredients, but lightening them up to match the weather! This salad does just that ️. In my bowl: shredded lacinato kale massaged with a lemon tahini dressing, topped with honeycrisp apple, sliced medjool dates, pepitas, chopped toasted pecans, and shaved parmesan. To make the dressing I simply mixed 3 Tbsp tahini, juice from 1 lemon, 1 Tbsp EVOO, 1-2 Tbsp water + salt to taste (for 1 bunch of kale/2 servings)
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Happy Monday! We’ve been having such gorgeous spring-like weather here in Vancouver, and I can’t help but get excited for all the spring produce to come. For now, I’m still enjoy some fall ingredients, but lightening them up to match the weather! Thi

Vancouver, British Columbia
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@popsugarfitness 💛💛💛💛

Throwing a whole bunch of leftover/random things in a bowl + calling it a day 🥗! I’ve been in such a deep creative flow this week (lots of writing) + I apologize if I am soo behind on getting back to my DMs. Literally have not left my apartment since Monday + been writing till like 10pm every night . That little IG blackout was kind of the push I needed to build out more content for my website + to start a newsletter (coming soon 🤗). I’m also doing a lunch + learn @lululemonyvr head office in a couple weeks + it’s been so fun to make that presentation (vs presentations for school haha). Anyway that’s just why things have been a little quiet over here, but lots to come // In my bowl: leftover tahini kale salad + spring mix, leftover pasta, steamed baby beets, crumbled goat cheese, pecans, avocado, olive oil, balsamic + hard boiled eggs. Happy Friday everyone ️️
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Throwing a whole bunch of leftover/random things in a bowl + calling it a day 🥗! I’ve been in such a deep creative flow this week (lots of writing) + I apologize if I am soo behind on getting back to my DMs. Literally have not left my apartment since

Vancouver, British Columbia
What’s your favorite way to use olive oil? For me, it’s in a simple pasta, filled with fresh herbs and vegetables. I never tire of this dish and I love how easy, versatile, and nutritious it is. Pasta is (IMO) one of the most delicious ways to get in a ton of fresh vegetables, and, when paired with a high quality extra virgin olive oil, you’re also getting in tons of heart-healthy, anti-inflammatory fats and antioxidants. I think the diet culture we live in is always looking for the next best thing when it comes to oils, and people often forget that the one with the largest body of positive research is simply good old olive oil! Today, I’ve teamed up with @bertolli_us to bring you this springtime pasta with asparagus, cremini mushrooms, peas, parsley, lemon, and parm, using their organic extra virgin olive oil. To see how easy it is, head over to my stories where I walk you through the recipe ️ #TheRecipeIsSimple #BertolliQuality #qualityoliveoil #organicoliveoil #recipe #AD
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What’s your favorite way to use olive oil? For me, it’s in a simple pasta, filled with fresh herbs and vegetables. I never tire of this dish and I love how easy, versatile, and nutritious it is. Pasta is (IMO) one of the most delicious ways to get in

Celebrating Toast Tuesday with 2 slices of sourdough topped with roasted garlic ghee cherry tomatoes, fresh basil, hemp seeds, salt + pepper . To make: preheat oven to 350F. Melt 1 Tbsp @fourthandheart garlic ghee in the microwave (~15 secs), then drizzle over washed + dried cherry tomatoes, sprinkle with sea salt + toss well. Spread on a lined baking sheet, and pop in the oven for ~25 mins. Toast sourdough, spread with a little more garlic ghee, then top with roasted tomatoes, basil, hemp + pepper. So simple, yet so good! Have you guys tried roasted tomatoes before?! ️ #FourthandHeart #FuelHappy #Partner
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Celebrating Toast Tuesday with 2 slices of sourdough topped with roasted garlic ghee cherry tomatoes, fresh basil, hemp seeds, salt + pepper . To make: preheat oven to 350F. Melt 1 Tbsp @fourthandheart garlic ghee in the microwave (~15 secs), then dr

Vancouver, British Columbia
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@kalememaybe Yummmm!!

@popsugarfitness Roasted tomatoes are the best!

Fancy start to my Monday morning ‍️ (but in reality, the ingredients are very simple ️). In my bowl: plain Greek yogurt, sliced sumo oranges, fresh mint, cacao nibs + granola . Is anyone else as obsessed with these sumo oranges as I am?! They’re actually soooo good. I have officially been influenced by @evachen212 (anyone who follows her will know haha). Have a great Monday guys!
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Fancy start to my Monday morning ‍️ (but in reality, the ingredients are very simple ️). In my bowl: plain Greek yogurt, sliced sumo oranges, fresh mint, cacao nibs + granola . Is anyone else as obsessed with these sumo oranges as I am?! They’re actu

Vancouver, British Columbia
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@kalememaybe Love the recipe and the colors!

What’s the difference between steel-cut oats and rolled oats? I got this question after my stories yesterday showing my go-to oatmeal. Basically, the difference is in the processing. Steel-cut oats are the “oat groats” (kernels) that have been cut into a couple pieces. Rolled oats, on the other hand, have been literally rolled flat! Steel-cut oats taste chewier + denser and take a bit longer to cook (which is why I like to make a big batch at once). Nutritionally there is no real difference - they are both a source of whole grains, fiber, B vitamins + a little protein! Personally I love BOTH + eat both because I like to switch up the taste/texture, not because one is better than the other. The only oats I do avoid are those instant ones with lots of sugar (I don’t even think these taste good. Way too sweet for me). Rather, I add ingredients myself + always make sure to add protein + fat! Where I buy them? (also get this Q a lot) - rolled oats I get at the bulk bin at @wholefoods, or when I lived in the US I liked the blue bag from @traderjoes or the @365bywholefoods container (all super affordable). For steel cut I like @bobsredmill (also recommend this brand if you need oats that are certified gluten free). While oats are naturally GF, sometimes they can be cross-contaminated during processing 🤗. Hope that answers any oatmeal questions - if you have more feel free to ask below!! Happy Sunday
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What’s the difference between steel-cut oats and rolled oats? I got this question after my stories yesterday showing my go-to oatmeal. Basically, the difference is in the processing. Steel-cut oats are the “oat groats” (kernels) that have been cut in

Vancouver, British Columbia
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Most of us know that fruits + veggies are awesome sources of antioxidants, but did you guys know that eggs contain antioxidants as well ? More reasons why I love pairing eggs with my veggies! Breaking down these nutrition facts in my stories today if you guys are interested  // On my plate: sourdough toast topped with 1/2 a mashed avocado, 2 fried eggs, hemp seeds and lots of microgreens. Happy Friday lovelies!
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Most of us know that fruits + veggies are awesome sources of antioxidants, but did you guys know that eggs contain antioxidants as well ? More reasons why I love pairing eggs with my veggies! Breaking down these nutrition facts in my stories today if

Vancouver, British Columbia
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@popsugarfitness YUM!

Easy lunch bowl of pan-fried teriyaki tofu, roasted sweet potatoes, sauteed spinach, avocado + sesame seeds . I've been trying to cram in TONS of food photography the last couple days because it's finally cloudy ️️ - something I thought I would never say about Vancouver haha! Excited to share all that content with you soon, especially now that I've been shooting on a nice new food photography backdrop from @replicasurfaces. I've been using it for the past couple weeks + I am in love ! If you guys are curious, I'm showing a little BTS of my photo set up + explaining all the cool features of these backdrops over on my stories today. If you have any photography-related questions I’d be happy to answer them below 🤗
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Easy lunch bowl of pan-fried teriyaki tofu, roasted sweet potatoes, sauteed spinach, avocado + sesame seeds . I've been trying to cram in TONS of food photography the last couple days because it's finally cloudy ️️ - something I thought I would never

Vancouver, British Columbia
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@confessionofadietitian A beautiful array of colors

@thewellnecessities Hi I love u

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March is Nutrition Month across North America, and this year I’ve teamed up with my friends at @goldsealcanada to talk about a popular nutrition topic: omega-3s! Omega-3s are essential fatty acids that play a role in brain health 🧠, heart health ️, and reducing inflammation throughout our body. Many of us know that fatty fish like salmon are a great source of omega-3s, but have you guys tried MACKEREL before?! This Asian-Inspired Rice Bowl with Ginger Garlic Bok Choy, Peanut Sauce, and @Goldsealcanada’s Canned Mackerel was my first time using mackerel in my cooking. I was SO pleasantly surprised by the taste + the fact that one can contains 3.5 grams of omega-3s ! For the full recipe + to learn more about omega-3s, head on over to my latest blog post (link in bio). You guys can follow @goldsealcanada for more yummy seafood recipe ideas + inspiration 🤗 #FullOfGood #oceanbrandspartner #ad
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March is Nutrition Month across North America, and this year I’ve teamed up with my friends at @goldsealcanada to talk about a popular nutrition topic: omega-3s! Omega-3s are essential fatty acids that play a role in brain health 🧠, heart health ️, a

Vancouver, British Columbia
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@kalememaybe Mmm

@dadaeats Omg this looks amazing!!!

Homemade trailmix - one of my fave easy snack options! Anyone else? I love switching it up with different nuts, seeds + dried fruit - I basically just add about 1/2 a cup of each ingredient to a bowl, mix it up + portion out to snack on for the week. This one is simply pecans, walnuts, coconut flakes, pepitas, dried cranberries + of course some dark chocolate . I purchased the coconut flakes + pepitas off of @thrivemarket, an online marketplace that offers 25-50% off a TON of specialty/health food items (it was seriously so hard to choose what to get!!!) Check out my stories today to see what else I got in my first order, plus there’s a discount link that you guys can use to get 25% off YOUR first order + a 30-day free trial  #partner #thrivemarket
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Homemade trailmix - one of my fave easy snack options! Anyone else? I love switching it up with different nuts, seeds + dried fruit - I basically just add about 1/2 a cup of each ingredient to a bowl, mix it up + portion out to snack on for the week.

Who’s ready to wow their friends and family with this dreamy brunch option ?! For so long I was hesitant to make shakshouka at home, but then I discovered that it’s actually SO easy + can be done all on the stove . Shakshouka is both delicious + healthy - the perfect dish for furthering your 2019 wellness goals! Whether those goals are to cook more frequently, eat together as a family, or add more vegetables to your diet, this is one of my favourite ways to use eggs to do all 3. Today I’ve partnered with @eggsoeufs to walk you through the simple steps to create this insanely delicious and veggie-filled egg dish – head on over to my stories to check it out. Full recipe below, but feel free to increase the recipe as needed, aiming for 2 eggs per person. #Partner #EggsAdvocate #GetCracking #NewYearNewYou ~~~
Recipe (serves 1): Chop 1 red bell pepper into small chunks. Chiffonade 1 large handful of fresh basil. Heat a pan over medium heat with a bit of olive oil. Sauté bell peppers for a few minutes. Add 1-2 handfuls of baby spinach, 1 cup of tomato sauce, 1 tsp thyme + 1 tsp oregano, salt to taste. Cook for a few more minutes. Make space to crack 2 eggs in the sauce mixture. Sprinkle with ~1/3 cup crumbled goat cheese. Cover pan with a lid, and let cook until egg whites are done. Remove from heat, sprinkle with fresh basil, pepper + a drizzle of EVOO. Serve with a side of freshly toasted sourdough. Enjoy hot!
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Who’s ready to wow their friends and family with this dreamy brunch option ?! For so long I was hesitant to make shakshouka at home, but then I discovered that it’s actually SO easy + can be done all on the stove . Shakshouka is both delicious + heal

Vancouver, British Columbia
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@kalememaybe Yesss Shakshouka forever! Yours looks great

Happy Friday everyone! Yesterday I posted about the Vanilla Coconut Oat Milk I made with my new @almondcow, and today I wanted to share what I made with the leftover pulp - homemade granola ! I love that nothing goes to waste during this milk making process + having homemade granola is such a treat! If you guys are curious about the @almondcow machine (it's so cool!), my story is still live for a little while (will add to my highlights too). If you want to purchase one, be sure to use the code WALDER to save $15!! RECIPE: Preheat oven to 350F. Press excess liquid out of the @almondcow pulp using a seive + spatula. In a large bowl, mix the pulp with 2 cups rolled oats, 1/2 cup coconut flakes, 1 tsp cinnamon, 1/2 cup pecans, 1/2 cup pumpkin seeds, 3 chopped medjool dates (or 1/2 cup raisins) + a pinch of salt. In a separate bowl, mix 1/4 cup melted coconut oil + 1/4 cup pure maple syrup. Pour wet over dry ingredients + mix together well. Spread mixture out on a lined baking sheet, and place in the oven for 20 minutes. Remove + let cool completely, before adding 1/2 cup of chopped dark chocolate chips. Store in an air-tight container for a couple weeks (promise it’ll be gone before then tho lol)! Makes ~4 cups granola.
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Happy Friday everyone! Yesterday I posted about the Vanilla Coconut Oat Milk I made with my new @almondcow , and today I wanted to share what I made with the leftover pulp - homemade granola ! I love that nothing goes to waste during this milk making

Vancouver, British Columbia