Sophia K., Dietitian at Your Independent Grocer

Let's talk about post workout essentials! . . Did you know that you need 2 important nutrients after a workout? These nutrients will help you optimize your recovery phase. -Carbs: to renew your glycogen supplies.... -Protein: to help repair muscles. . . An example of a meal combining those 2 key nutrients is a bowl with brown rice, vegetables, some mangoes, tuna and edamame! . . . #yourindependentgrocer #SportsNutrition #carbs #protein #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian See more

Happy Nutrition Month! . What better way to show you care for your employees, than to invest in their overall health and wellness? . Did you know that addressing wellness in the workplace can also improve mental health, reduce sick time, as well as increase productivity, and decrease absenteeism?... . Your In-Store Dietitians now offer Private webinars for all your workplace wellness needs! . Ready-to-go presentations and custom topics available. . Excellent team building/engagement activity that your team can do from the office, or from home! . . . . #yourindependentgrocer #WorkplaceWellness #WorkFromHome #EmployeeWellness #OnlineWorkshop #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian See more

Salmon is a versatile protein that also contains omega 3, which is a nutrient that supports heart health. . . It can be cooked in many ways, but my personal favorite is to bake it in a honey soy sauce. .... . Pair the salmon with a carbohydrate source, like brown rice or quinoa, and a veggie. . . Looking for more meal planning support or meal ideas? Contact me for a free 15-minute initial consult! . . . #yourindependentgrocer #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian #salmon #dinner #supper #dinnerideas #mealideas See more

Do you ever stand in the supplement aisle and get completely overwhelmed? We’ve all been there. But don’t worry, today I am going to help you conquer omega supplements! . . Omega 3, 6 and 9 are all beneficial to our health, but omega 3 is important because it can decrease our risk of cardiovascular disease! We need the most omega 3 because our bodies cannot make it naturally, and it is not abundant in our diet, especially if you are not a fish eater! .... . Omega 6 and 9 we can usually get in our diet, or our body makes it. That means that when you pick a supplement, focus on choosing an omega 3, rather than one that includes all three. . . If your diet is low in fatty fish, choosing an omega-3 supplement by itself is your best bet! A liquid version rather than a capsule is also better as our bodies absorb it more easily. Look for a supplement with EPA and DHA for the most benefits. . . Still have questions about omega supplements? If so, comment down below or visit your pharmacist next time you are in store to ask about choosing a supplement that is right for you! . . #yourindependentgrocer #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian #HeartHealthy #Omega3 #InStoreSupplements See more

Tofu is a plant-based staple. It contains protein from soybeans and is budget-friendly. Besides a stir fry, it can be eaten in many ways! If you have leftover tofu, try some of these ideas! #nofoodwaste . . Dessert: Blend silken tofu with melted dark chocolate for a delectable chocolate mousse. (Pictured above). .... Smoothie: Replace your frozen banana with silken tofu for an even creamier smoothie! The tofu contains protein and calcium, resulting in a satisfying smoothie. . Tofu scramble: Instead of an omelette, try breaking up extra firm tofu, and scramble with turmeric, garlic powder and paprika. Cook in your veggies, like mushrooms and spinach, and serve with toast or a wrap. . Instant noodles: Slice silken or medium-firm tofu into rectangles and top onto your instant noodle bowl. No cooking needed! . Tofu sandwich: Cut smoked tofu into thin slices and layer onto a sandwich. Add your favourite sandwich toppings and sauce and there you have it- a no cook lunch in 5 minutes. . What is your favourite tofu recipe? Please share in the comments below! . . . . #yourindependentgrocer #Tofu #PlantBased #EatMorePlants #VeganRecipes #VegetarianRecipes #Vegan #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian See more

Today, let's talk about one of the most versatile, easy to make, comforting, seasonal foods out there: soup! . . Soup can be intimidating to some of my clients, but they can be a great way to increase your veg intake , clean out your fridge , and create a meal that you can freeze and eat all week long! .... . One of my philosophies as a Dietitian is making food simple and fun, so I have complied a list of tips to make your next soup Dietitian approved! . . Start with a Base: Diced onion, celery and carrots are a great way to increase the veg in your soup, but this also helps develop the flavours! Reduce the Fat, Increase the Protein: Are you a fan of creamy soups, but not a fan of the saturated fat that usually comes with it? Try blending in white beans or soft tofu to achieve a creamy texture without the fat! The added protein from these foods will also make your soup more filling. The broccoli soup in my photo? PACKED with blended white navy beans! Season at Every Stage: Do you put effort into making soups but aren't impressed with the taste? My #1 flavour trick is to season your soup with herbs and spices at every stage and keep tasting as you go to adjust! Extra Hungry?: Think outside the box when it comes to adding a grain to your soup! Soups are a good way to try different whole grains like farro, couscous, or barley, which will all help with curbing cravings and decreasing hunger because they are high in fibre. I have even added butternut squash gnocchi in a vegetable soup to help satisfy my hunger! . . What are some of your best soup tips? Did I miss anything? Share your ideas in the comments to make this winter the coziest yet! #yourindependentgrocer #soups #cookinginthekitchen #comfortfoods #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian See more

Have you seen cricket powder at the store but weren't sure how to use it? . Check out these new Cricket protein bars! . Each bar contains:... 14g protein 4g fibre 6g Sugar . Would you try a cricket protein bar? . . . . . #yourindependengrocer #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian #trysomethingnew #protein See more

With the colder months approaching, soups, stews, and chilis are becoming our go-to's. Curl up by the fire with a bowl of this Tunisian Vegetable Bean Soup, a comforting meal packed with flavor and plant-based proteins! . . When making soups or stews, add plenty of vegetables the more colours, the better! Featuring white kidney beans, this soup is a hearty meal that can be paired with creamy labneh or plain Greek yogurt and served with whole grain pita bread or naan! .... . Check out the recipe for this bean soup here: https://www.presidentschoice.ca//tunisian-vegetable-bean-s . . . . . #yourindependengrocer #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian #soupsandstews #recipe #meatlessmonday See more

Bring the energy of the New Year to your snacks! Who said fancy can't be easy? Try something new this year with this Sundried Tomato, Olive & Lentil Goat Cheese Crostini. . . Serves: Enough to top 24 baguette pieces 1/2 cup cooked or canned lentils, drained... 1/2 cup pitted Kalamata olives 1/2 cup walnuts, toasted 1/4 cup sun-dried tomatoes packed in oil, chopped 1 small garlic clove, finely crushed 1 Tbsp capers, drained 1 Tbsp balsamic vinegar 1 Tbsp canola oil 1 sprig fresh thyme or rosemary, leaves pulled off the stem and chopped . . Pulse all ingredients together in a food processor until desired consistency. Add a little extra oil if needed. Spread each piece of baguette (can be pre-toasted for 5-7 minutes with some olive oil at 400F) with goat cheese and top with a spoonful of tapenade. . . Recipe from: Lentils.org . . . #yourindependengrocer #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian #lentils #snack See more

Is one of your new year goals to save time in the kitchen? . One way to save time is by multitasking. . Baking or roasting food can be a great way to save time and accomplish other tasks.... . For example, you can make a roasted veggie side dish, and while the veggies are roasting in the oven, there is time to accomplish other tasks such as laundry. Or you can also take the time to relax! . . How do you like to save time in the kitchen? . . . . . #yourindependengrocer #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian #dinner #dinnerideas #eatmoreplants See more

The fall has arrived, and warm & comforting breakfasts are back on the menu! If you’re a fan of oatmeal, give this new twist on a classic breakfast staple a try! . The show-stopper ingredient in this recipe is frozen fruit! I love having frozen fruit, like blueberries or a berry-blend, on hand as they are a great boost of fibre, vitamins, and antioxidants. Bonus: there’s no need to thaw your frozen fruit for this Breakfast Crumble! . Try preparing this breakfast recipe on a S...unday and save the rest for your busy week ahead! Check out the recipe here: https://www.presidentschoice.ca//power-fruit-breakfast-cru. . #employee #breakfast #antioxidants #recipe #oatmeal #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian See more

NEW PC points offer! . Get 100,000 PC point when you book an Invest in Your Health Package (Cost $199). That is $100 back in points!! . The Invest in Your health Package comes with:... A full 1 hour long nutritional assessment. A 1 hour long follow up or a 1 hour long Shop with a Dietitian service. . Plus email support and resources! . This package is available in-person in Saskatoon, or virtually for those in Saskatchewan and Manitoba! . Email me at [email protected] or visit bookadietitian.ca to book an appointment! . . . #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian See more

I always hear from parents that one of the most difficult parts of sending kids back to school is packing lunches! Does this sound familiar? . Try these easy and tasty Chicken Caesar Kale pinwheels to please everyone! . If you want more lunch ideas, join my online nutrition webinar happening on Sept 29th at 12 PM (Saskatchewan Time)! DM me for more info!... . #employee #mealplanning #backtoschool #lunchideas #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian See more

Looking for ways to get your kids involved in the kitchen? Keep it simple! . These easy to make whole grain pancakes are a great place to start (and who doesn’t love pancakes)! . Here’s how kids can help. Little hands can measure ingredients and stir the batter while older hands can help pour pancakes into the pan, flip and serve.... . Bonus: pancakes are so versatile! They can be used as a quick breakfast before school, rolled and placed warm in a food jar as an on the go snack, thrown in a toaster to quickly reheat when returning home from school or work or served with fruit and yogurt for a quick and nourishing dinner! . This little one got creative and asked for a pancake parfait, yum! . Tell me how you like to enjoy your pancakes in the comments below! . . . #employee #quickbreakfasts #afterschoolsnacks #kidsinthekitchen #raiseafoodlover #yxe #saskatoon #manitoba #winnipeg #brandon #ywg #winnipegbusiness #onlyinthepeg #winnipeglife #saskatchewan #saskatooning #dietitian #winnipegdietitian #manitobadietitian #saskatchewandietitian See more