Osinga Nutrition Consulting
9-1656 Nash Rd L1E 2Y4 Clarington, ON, Canada

We are still open for in-person appointments. Virtual appointments continue to be an option as well.

Today I chatted with Global News about building a balanced backyard patio meal! Catch the segment and grab the recipes here! https://nicoleosinga.com//putting-together-a-balanced-bac/

Sometimes meal prep looks like the left side and sometimes it looks like the right side for me - and that is okay! . Both are considered meal prepping. You don’t have to prep 4+ different meals on the weekend if you don’t want to or don’t have time. You may have more time during the week to cook instead! . If you’re new to meal prepping, I’d recommend with starting with prepping for one meal of the day - whichever one you are most likely to skip or most likely to grab takeout... for. For me that’s breakfast! So your meal prep may look more like the right side if you’re starting out with meal prepping. . Either way, each side is considered meal prepping. You figure out for you which works better for your lifestyle/preferences! See more

Have you ever been judged by what’s on your plate? I know I certainly have - especially being a Registered Dietitian. . Judgement is not cool, on either side of the equation. We’re allowed to eat a salad one day and a big yummy bowl of pasta the next day. Our hunger/food desires each day will be different - and that’s okay! . So let’s all get on the food-judgement-free train together. Who’s with me?

Warmer weather is here and that means BBQ season is about to be in full force! I am a sucker for BBQed food myself. . BBQed food doesn't have to be meat-filled or super indulgent. Being a vegetarian, I won't be grilling any meat burgers or steak - however there are tons of options to throw on the grill that aren't these things! . Grab the recipes here: https://nicoleosinga.com//lighter-plant-forward-bbq-recip/

We don’t always have to eat a protein bar for a protein-rich snack! . Here I’m showcasing quick and easy snacks that have just about as much protein as a commercial protein bar. These snacks are whole foods and also provide the benefit of intact fibre and other micronutrients. . Sure, protein bars can be a quick and easy snack when we’re in a pinch, but I encourage you to eat whole foods as much as possible!... . Save these ideas for later and grab all of the recipes on my website - simply search for the recipe title! . Which one do you want to try? See more

Instead of ‘this is my cheat meal’, say I can enjoy fun foods Please stop using the phrase cheat meal! You are leading yourself into a binge and restrict cycle this will hurt yourself in the end. The longer you go without your favourite foods, the more likely you are to binge on them. . Instead, give yourself permission to mindfully (without guilt!!) enjoy those foods that are pleasurable and delicious, that society may deem as bad foods. Reality check - the only bad foods are food that are actually spoiled. Enjoying your favourite fun foods a few times a week will save you in the long run, trust me.

You need to save this simple Cauliflower and American Sweet Potato sheet-pan soup for later!.#AD Due to a shorter growing season, there is a limited supply of sweet potatoes grown in Canada. This is why I used American sweet potatoes for this soup, as they were more readily available in my grocery store right now and all year round! Sweet potatoes are a versatile vegetable that can be incorporated into many dishes, and American sweet potatoes bring healthy nutrients and fla...vour to meals. Roast them, blend them into your smoothies, add them into baked goods the possibilities are endless! . Next time you’re in the grocery store, look for American Sweet Potatoes and check out Americansweetpotato.org for more delicious recipes! @lifeofasweetpotato #americansweetpotato #switchtosweet INGREDIENTS 2 U.S. sweet potatoes, peeled and diced 1 head cauliflower, florets only 2 tablespoons avocado oil 1 teaspoon cumin 1 small white onion, roughly chopped 4 cups of veggie stock . INSTRUCTIONS 1. Preheat the oven to 375 degrees F. Line 2 sheet pans with parchment paper. 2. Toss the sweet potatoes and cauliflower with 1 tablespoon avocado oil and cumin. Spread into a single layer on the prepared sheet pans. Roast until the vegetables start to brown at the edges and the sweet potatoes are tender, about 30 minutes. Toss halfway. 3. Heat the remaining avocado oil in a large saucepan over medium heat. Add the onions and saute for 5-7 minutes until they soften. 4. Add the cooked sweet potatoes, cauliflower (save 1 cup for garnishing) and onion in a blender or food processor. Add the veggie stock and blend. Top with leftover veggies.

During the provincial shutdown, nutrition services can still be done in person, as per the Government of Ontario. However I do encourage you to consider a virtual visit, if you are able.

May be most favourite recipe ever - grab it here! https://nicoleosinga.com//sweey-salty-snacks-ive-been-lov/

Are you signed up for my newsletter? Grab your free meal plan + keep up with my free content and resources each week! https://osinganutrition.ck.page/abb610e3e6

Question for you: has meal planning been more or less of a challenge while working from home? Or no change? . I’m doing a few virtual workplace presentations on eating well for the busy professional coming up, so I would love to hear about any challenges that you have faced while working from home. I’m sure you’re not alone in these challenges! . In the meantime, I have some 15 minute lunch ideas for you here! Quick lunch ideas are key regardless if you’re at home or going to... work. . Here are a few of my favs, that you can just toss together! Swipe for the images and ingredients! Mediterranean Pasta Salad (chickpeas, pasta, greens, olives, tomatoes + Italian dressing) Edamame Broccoli Salad (edamame, broccoli, almonds and balsamic dressing) Avocado Toast (white beans, guacamole, bread, seed mix) See more

Last week I posted an image on Instagram about incorporating veggies at breakfast. A number were skeptical about how veggies could be added to oats...so I'm here to show you how to do that! . Check out the dishes I made and grab the recipes here: https://nicoleosinga.com///3-veggie-packed-overnight-oats/ . Let me know which one you try!

What are comfort foods to you? Check out my favs here! https://nicoleosinga.com//my-favourite-winter-comfort-foo/

Thank you EverythingZoomer magazine for interviewing me for this article! https://www.everythingzoomer.com//ring-in-the-new-year-wi/

Do you crave that ‘crunch’ in a snack? I know I defiantly do! Why not add some protein and fibre to that snack as well with these Air Fryer Roasted Herb Chickpeas! Save this recipe for later! Ingredients... * 15 oz chickpeas, cooked * 1 tbsp avocado oil * 1 tsp onion powder * 1 tsp paprika * 2 tsp dried oregano Directions 1. Heat air fryer to 390F. 2. Drain and rinse canned chickpeas. Toss with avocado oil and spices in a large bowl. 3. Dump the whole batch of chickpeas in the air fryer basket. Cook for 12 minutes, shaking a couple of times. Remove from air fryer and enjoy!

Watch out millennials, it’s time to make room for the new kid on the block - HUMMUS Toast! . Have you tried hummus toast before? Let me know!!

Are you looking for a plant-based and gluten-free meal prep? Look no further! https://nicoleosinga.com//gluten-free-plant-based-meal-pr/

Beans, Beans, they’re good for your ... but how do you meal prep with them? [P.s - all of these recipes are free for you here: https://nicoleosinga.com//how-to-be-creative-with-beans-i/ . Well, you’ve come to the right place! . Sure, we can simply throw them on a salad, or in a soup. However, I want to showcase some creative ways to incorporate them more seamlessly into your everyday dishes!... . Think: pizza, pasta and meatballs. You may not even notice that there are beans in there! . Grab all of the recipes through the link in my profile! Especially if you’re meal prepping today See more

This fall themed Buddha bowl is the perfect meal after a chilly autumn day! The miso pairs so well with the flavours of the sweet potatoe and Brussels sprouts, you have to give this a try! https://minimalistbaker.com/butternut-squash-miso-brussels/ #fallfood #buddhabowl #healthydinner

Hi friends! I’m here today to talk about an important topic that has likely been on your mind recently: Immune Health. Have you discussed this topic with others lately? . With the COVID-19 pandemic and flu season, a lot of us are wondering about this topic. . While a single food can’t actually Boost your immune system, a deficiency of single nutrients can alter the body’s immune response.... Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid and vitamins A, B6, C, D and E can alter immune responses They can work as antioxidants (protecting healthy cells), supporting growth and activity of immune cells and producing antibodies How do you get these nutrients? I like to add nuts and dried fruit, as a convenient and healthy snack! I've partnered with @nutfruithealth to showcase their benefits. #RealPowerforRealPeople

No-Cook Meal Prep Say wha.... I’m serious. I didn’t use the stove/stovetop for any of these recipes.... just some light microwave work ! The reason was because we just got a backsplash installed and our oven was moved, while it was drying. It would have been easy to use this as an excuse to skip meal prep ... but why wouldn’t I use this challenge as an excuse to bring you some no-cook meal prep ideas?... Grab all of the recipes here https://nicoleosinga.com/2020//26/no-cook-meal-prep-sunday/

Beans are an awesome component of a healthy plant based diet! They are a rich source of fibre as well as being high in protein which is important for vegans! You can add them to salads, make them in to a dip or even use them to make healthy entrees like black bean burgers! What’s your favourite way to eat beans? #healthyeating #vegan #wellness

Easy and Budget-Friendly Meal Prep grab the recipes here: https://nicoleosinga.com//super-fast-budget-friendly-meal/ . It’s amazing how much time and money meal prep can save us. However, not all of us engage in meal prep regularly. Why? One big reason is the perceived challenge of time. Yes, meal prep can certainly be time consuming but it doesn’t have to be, if we are strategic! This week was the most speedy and budget-friendly meal prep that I’ve done in a long ti...me! Some strategies involved in this weeks meal prep to make it super quick: * The use of sheet pan dinners literally everything on a baking pan, in the ovenand you’re done! * Using canned beans simply drain, rinse and they’re ready to use * Using easy-to-chop/no-chop fruits and veggies.because chopping is the worst! This week I used peppers (easy to chop), mini potatoes (no chop), boxed salad (no chop) frozen fruit (no chop) * Use pre-made dressing when needed See more

I’m hoping to keep my bones strong as time goes on. Is bone health a priority for you? . I will be talking more about bone health in coming weeks, as November is National Osteoporosis Month. In this weeks meal prep, I made sure to incorporate foods that contained a variety of nutrients that benefit bone health including 1) Protein 2) Calcium 3) Vitamin C and 4) Vitamin K! . Swipe to see all of the recipes and grab the links here: https://nicoleosinga.com//plant-based-meal-pr...ep-for-bone-/ @ Bowmanville, Ontario See more

Are you looking for easy weeknight dinner meals? I got you. Check out my favourite one-pan meals in this video! Let me know which one you'd like to try! https://www.youtube.com/watch?v=t0DKCao0GgQ&t=5s