The Nutrition Well

MINI CINNAMON ROLLS Delicious mini cinnamon rolls to satisfy your cravings in a jiffy! We all know how tedious, making cinnamon rolls can be but worry not, we have some great tips for you!... We recommend not using solely almond, oat, coconut or buckwheat flour, if substituting for a gluten-free option, a mix of buckwheat, coconut and almond worked best for us! Add your milk slowly too; to get the right consistency! Slow and steady wins the race This is a great homemade cinnamon roll recipe! Let us know if you made cinnamon rolls before! Full recipe is on the blog! (Link in bio!) #cinnamonroll #homemade

Lets talk dairy alternatives! Have you noticed the ever expanding dairy section in the supermarkets? Plant-based milks are becoming increasingly popular! The question is: Are all these dairy alternatives created equally? Are some more nutritious than others? In our blog, we discuss the different types of dairy alternatives available such as:... - Soy milk - Oat milk - Coconut milk - Various nut milks Check out the handy dandy table we made that compares the nutrition content in each of the dairy alternatives! What is your favourite dairy alternative? Let us know in the comments below! If you have questions or concerns about your diet and dairy alternatives, send us a DM or email [email protected]! #plantbased #dairyalternatives

PITA BREAD PIZZA Quick and easy way to make pizza right in the comfort of your own home! The hack is to substitute pizza dough with pita bread - we suggest using whole wheat pita! Top it off with a simple tomato sauce, some shredded cheese and whatever toppings you want!... This recipe is a perfect way to get your kiddos involved as well For the full recipe, check out the blog (Link in bio!)

There is a common misconception that anything with the word fat is bad, or that fats are not necessary for us to be healthy. However, fats are essential to our body processes and not every fat is created equally. This week's blog is all about FATS. Learn all about unsaturated, saturated, and trans fats! Find out what their role is in the body and what foods you can get them from! Head on over to the blog (LINK IN BIO).... Where do you get your fats from? We really like avocados

While apples may be the popular choice of fall seasonal fruit, don’t forget about pears! The D’Anjou pear is a popular variety in America and Europe whereas the Asian pear is common in East Asia. In BC, the D’Anjou pear has been the main type of pear grown for many many years but the planting trend for this variety is declining. Instead, the Bosc pear is increasing in popularity. Nonetheless, all pears are a delicious and nutritious choice of fruit! Like other fruits, pears a...re low in calories and have a high water content. They are a good source of fibre and vitamin C. Another nutrient found in pears is potassium, which is a shortfall nutrient in many people’s diets. Interestingly, pears have high fructose and sorbitol content whereas most other fruits have high sucrose content. There are many delicious recipes that involve pears! A personal favourite is the almond and pear tart! What recipes do you make that involve pears? Let me know in the comments down below!

YOGURT AND BARLEY BREAKFAST We all love overnight oats but it’s time to change it up a bit! Barley is a great alternative to use! This barley and yogurt recipe is super simple - only two ingredients, can you guess what they are? ... Barley is great for breakfast as it has a high fibre content which can help promote the feeling of fullness. It’s chewy texture adds another element to the dish. Pair it with some yogurt of your choice and other toppings of your liking (such as seeds, nuts, or fruits)! We use @snappygrains_ quick cooking barley! It only takes 10 mins for an al dente texture and can be stored in the fridge for up to 2 days! Visit www.snappygrains.ca to find where Snappy Grains is sold near you! Their organic barley is available on Amazon CA at www.amzn.to/33sndn4!

Today, there are ads all over the internet that promote weight-loss, foods are being labelled as bad or good or even as superfoods. Societal norms surrounding body shape/size are imprinted into our brains. In this week’s blog, we dive into the processes of Diet Culture. What is Diet Culture? It is a set of beliefs that ultimately puts a number on the scale above one’s mental, physical and emotional health. Oftentimes, weight loss products and marketed weight loss stra...tegies are not backed by science, with no guarantees in improving your health long term. Diet culture can make us become obsessed with foods - it can make us label foods as good or bad or feel a lot of guilt around our food choices. THIS IS NOT OKAY. We should be able to eat the foods that make us feel good and eat intuitively and to fuel our body instead of seeing food as a way to control body size. Using physical activity as a form of punishment or solely for weight loss is another common diet culture that you might have heard of. Physical activity or movement should not be seen as a chore or a punishment. It’s important to educate yourself on how to recognize processes of diet culture. Receiving professional help from a registered dietitian or other healthcare professionals can help you on your journey to better health and healthier relationships with yourself. Check out the full blog at www.nutritionwell.co and book with Annie at [email protected]

DAIKON MISO SOUP This daikon miso soup recipe is just what you need to warm you up on a chilly fall day. This recipe is very flavourful and fragrant, and is also high in various nutrients. Daikon is especially rich in vitamin C and folate, whereas leeks are packed with vitamin A, C, and K. Both vitamin C and A are beneficial for the immune system, and vitamin K is important for blood clotting and heart health. This recipe is plant-based friendly, but the tofu can ...easily be swapped out for chicken if you prefer a different protein source. Recipe can be found on the blog! www.nutritionwell.co ALSO: It’s not too late to sign-up for Annie’s course, Optimize your Mood with Food! Registration available in the link in bio!