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@madlynutritious

Madeleine

🍎 Masters Student/Dietetic Intern 📍Toronto 👩🏼‍⚕️Follow along for food and nutrition tips!

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✈️ EATING WHILE TRAVELLING ✈️ ⠀ ⠀ One of my favourite parts of travelling is getting to try all the different and exciting foods 🌯🥘🍲🍤 but sometimes it can be hard to find nutritious options while travelling (if you want to, that is). For me, after a few days away from home I’m ready for a big salad!! 😍🥗⠀ ⠀ I have been in Halifax the last few days and we’ve been enjoying a lot of the yummy East Coast food, but we’ve managed to mix in some healthy options here and there! Here are some ideas 👇🏼⠀ ⠀ 🚁Stock up on healthy snacks and breakfast options in your hotel room or Airbnb! Things like oatmeal, bananas, and nuts are great options if you don’t have access to a fridge!⠀ 🚁Scope out healthy restaurants and cafes while you’re exploring, or find some on Instagram! I love looking at pictures that people have posted at different restaurants to give me ideas of what to order and where to go to find healthier options! ⠀ 🚁Don’t be afraid to ask for what you want! If you want to sub in a salad instead of fries or have your food with sauce on the side, ask the staff!! Usually restaurants are pretty accommodating! ⠀ ⠀ But remember that travelling is a fun experience and don’t stress if you don’t feel like choosing the healthiest options! There’s always time for kale once you’re back home! 😉⠀ .⠀ .⠀ .⠀ .⠀ .⠀#rd2be  #rd  #futuredietitian  #intuitiveeating  #rdtobe  #foodblog  #food  #healthyfood  #recipes  #healthyrecipes  #healthylifestyle  #healthyeating  #mealprep  #torontofood  #torontofoodblog  #allfoodsfit  #mealideas  #nutrition  #healthy  #travelling  #traveleats  #vegetables  #veggies  #halfyourplate 

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  • 2 weeks ago

I love a good vacation breakfast! 😋🥞 We’ve been having a good time exploring Halifax and there has been lots of delicious food! Thanks @madalyn_higgins  for the recommendation!! ⠀ .⠀ .⠀ .⠀ .⠀ .⠀#rd2be  #rd  #futuredietitian  #intuitiveeating  #rdtobe  #foodblog  #food  #healthyfood  #recipes  #healthyrecipes  #healthylifestyle  #healthyeating  #mealprep  #torontofood  #torontofoodblog  #allfoodsfit  #mealideas  #nutrition  #healthy  #travel  #halifax  #waffles  #breakfast 

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  • 2 weeks ago

🍿S N A C K I N G🍿⠀ ⠀ We hear all sorts of things about it. Should you be eating small meals or snacks every three hours? Should you only eat three times a day? Should you stop eating at 8pm? 🤷🏼‍♀️⠀ ⠀ Snacks can be a healthy part of your diet! It’s important to listen to your hunger, and letting yourself get TOO hungry between meals can lead to overeating and feeling more full than you want. 🙅🏼‍♀️ So how can you snack in a healthy way? Here are some tips! 👇🏼⠀ ⠀ 🍏Try to include 2 macronutrients (protein, carbs, and fat) in your snack to help keep you full til your next meal. Apples + cheese, carrots + guacamole, or Greek yogurt + berries are some great examples! ⠀ 🍏Portion our your snack in a plate or bowl. If you eat straight out of the container, you are more likely to get distracted and may eat past fullness.⠀ 🍏Be prepared! Keep some healthy snacks in your desk/bag for when you get hungry or you don’t bring enough for lunch. This can help prevent you from going to the vending machine at 3pm! Things like roasted unsalted nuts, protein bars, or whole grain crackers are great options! ⠀ ⠀ I hope these tips are helpful! What’s your favourite snack lately?? Mine has been unsalted roasted cashews + fruit! 😋⠀ ⠀ PS posting this at 5:45am because I’m at the airport heading on a little long weekend trip to Halifax! ✈️ If anyone has any suggestions for restaurants let me know! 🙋🏼‍♀️⠀

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  • 2 weeks ago

I made these pumpkin muffins from @cookieandkate  last week and they’re already gone! 😨 I’m definitely going to have to make some more soon because they’re sooo good!! 😍 .⠀ They’re made with spelt flour and oats, so they’re full of whole grains, and they are only sweetened with maple syrup! 🍁 I also made them with ground flax instead of an egg, so they’re vegan too! They’re perfect for a snack, or you could pair one with some fruit + yogurt or nut butter for breakfast! ⠀ .⠀ I hope you’re all having a great Tuesday! 🤗⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀#rd2be  #rd  #futuredietitian  #intuitiveeating  #rdtobe  #foodblog  #food  #healthyfood  #recipes  #healthyrecipes  #healthylifestyle  #healthyeating  #mealprep  #torontofood  #torontofoodblog  #allfoodsfit  #mealideas  #nutrition  #healthy  #torontofoodblog  #mealprep  #muffins  #pumpkin  #pumpkinmuffins  #fallbaking  #fallrecipes  #cookieandkate  #vegan  #vegetarian  #veganrecipes 

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  • 2 weeks ago

We always hear about how we should be eating more vegetables - ideally half your plate at each meal! 🥗 But a lot of the time it can be hard to get all these veggies in and a lot of us come up short. 🤷🏼‍♀️ How can you add more veggies to your diet? Here are some suggestions! Get them all ready today to start your week off on the right foot!👇🏼⠀ ⠀ 🥕wash and chop all your veggies when you get home from the store - that way they’re all ready to grab and eat! ⠀ 🥕pack your favourite raw veggies + hummus as a snack ⠀ 🥕shred 1/4 cup of zucchini into your oatmeal - you can’t even taste it! ⠀ 🥕add 1 cup of veggies to your fruit smoothie - cauliflower, zucchini and spinach are my favourites! ⠀ 🥕mix extra veggies into your pasta sauce - you can even blend them if you want to disguise them in there! ⠀ ⠀ Hopefully these tips help you out! Try increasing your intake by 1 serving each week and see how you feel! 🤗⠀ .⠀ .⠀ .⠀ .⠀ .⠀#rd2be  #rd  #futuredietitian  #intuitiveeating  #rdtobe  #foodblog  #food  #healthyfood  #recipes  #healthyrecipes  #healthylifestyle  #healthyeating  #mealprep  #torontofood  #torontofoodblog  #allfoodsfit  #mealideas  #nutrition  #healthy  #veggies  #vegetables  #halfyourplate 

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  • 3 weeks ago

Recently while I was eating a salad for lunch someone asked me if liking salads was a prerequisite to getting into dietetics 😂 ⠀ This delicious fall salad was last night’s dinner! 🥗 Roasted veggies are my favourite and they were delicious incorporated into this salad!! Here’s what was in my bowl👇🏼⠀ ⠀ Bed of arugula topped with roasted Brussels sprouts, roasted butternut squash, chopped apple and halloumi cheese! 😋 ⠀ ⠀ Definitely going to be repeating this one!! What’s your favourite type of green for your salads? I’ve been loving arugula lately!! 😍⠀ .⠀ .⠀ .⠀ .⠀ .⠀#rd2be  #rd  #futuredietitian  #intuitiveeating  #rdtobe  #foodblog  #food  #healthyfood  #recipes  #healthyrecipes  #healthylifestyle  #healthyeating  #mealprep  #torontofood  #torontofoodblog  #allfoodsfit  #mealideas  #nutrition  #healthy  #salads  #salad  #halloumi  #fall  #brusselssprouts  #butternutsquash 

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  • 3 weeks ago

🥑 F A T S 🥑 ⠀ ⠀ Although I’m a big fan of Canada’s new food guide, the one thing I don’t like is that they are missing healthy fats! Did you know that we actually need some healthy fats in our diets? There are loads of benefits to be gained from them - healthier hair, skin, and nails 💁🏼‍♀️, feeling fuller for longer⏰, and some can even help promote brain health 🧠! I try to include at least a little bit of fat at every meal! Here are some tips on how to add healthy fats to your diet! 👇🏼⠀ ⠀ 🥑 add ground flax, nut butter or avocado to your smoothies⠀ 🥑 drizzle olive oil on your salads and veggies⠀ 🥑 choose fatty fish over lower fat varieties - things like salmon and trout are great options! ⠀ 🥑 when snacking, have some cheese + crackers, or dip carrots and celery in guacamole or hummus!⠀ ⠀ What’s your favourite way to include healthy fats in your diet? 👇🏼

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  • 3 weeks ago

Back after a long break! This summer was pretty busy but the last month I’ve been having a great time relaxing and going on vacation! ✈️ But now I’m getting excited to get back into the school routine 🤓⠀ .⠀ This salad is inspired by one of my favourites at a restaurant back home. This was the first time I’ve tried searing salmon and it turned out great! I just put it in a pan on medium-high heat with some olive oil for about 3 minutes, then cooked it in the oven at 450 until it was done! Super crispy and delicious! For the rest of the salad I just used spring mix then added strawberries, feta and a little sprinkle of pine nuts 🥗 Enjoying the summer fruit while it lasts! ⠀ .⠀ What’s your favourite salad?? 🤔

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  • 1 month ago

Good morning and happy Monday! ✨I started my day with this smoothie bowl 😋 I made the same smoothie from two posts back (but I guess I used a little less spinach since it isn’t as green 🌱) but just added a little less almond milk to make it thicker, and then I topped it with some @kashi  Go Lean cereal. ⠀ I love to make my own granola, but sometimes things get busy and there just isn’t time for that 🤷🏼‍♀️ this cereal is a great alternative though, it has 12g of protein per serving and a good amount of fibre too! Perfect for keeping you full til lunch 🙌🏼

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  • 3 months ago

I did some baking this week and this was the delicious result 😍 I made a batch of @rachaelsgoodeats  healthy twix bars and they did not disappoint!! 🙌🏼 they use almond flour and coconut flour, and even though I don’t have anything against regular flour, it’s fun to try out new ingredients! The middle layer is also just almond butter, coconut oil and maple syrup, but it is SO delicious! 😍 I have been enjoying snacking on these the last few days, and I don’t think they will last much longer! 🤷🏼‍♀️⠀ ⠀ I hope you are enjoying some warm weather this weekend, I know I will be later on today!! ☀️

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  • 3 months ago

I woke up extra early so I got in a quick workout and then made this green smoothie for breakfast! 🌱 After the gym I always want something cold so this was perfect 😍 Smoothie ingredients below👇🏼⠀ ⠀ 1/2 cup frozen spinach, 1/2 cup frozen cauliflower, 1 cup frozen strawberries, 1/2 banana, 1 cup almond milk, 1 tsp chia seeds, and 1 scoop vanilla protein powder ✨⠀ ⠀ Have a great Friday! ☀️⠀ ⠀

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  • 3 months ago

Finally gonna be a warm day here in Toronto 🙌🏼 so of course a smoothie bowl was necessary!! I have the day off today so I’m planning on going for a walk later on to enjoy the sunshine ☀️ ⁣ .⁣ I love smoothie bowls because they’re a great way to get in lots of nutrients. This one has spinach and zucchini and you would never even know! 🌱 I also usually put in some protein powder as well since a lot of the time smoothie bowls can be all fruit with not a lot of much else🤷🏼‍♀️ Having a source of protein and fat will help keep you full alongside the fibre from the fruit and veggies! 🍓 ⁣ .⁣ Happy Friday! 😎

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  • 4 months ago

I made this salad for dinner tonight before the big raptors game tonight! 🤞🏼It’s definitely going to end past my bedtime 😴 but hopefully it will be worth it! . Salad 🥗 baby romaine topped with chicken breast and roasted purple sweet potatoes, then drizzled with avocado-lime sauce (blended together 1/2 an avocado with some lime juice, cilantro and a splash of water). 🥑 . Have a great Wednesday night! & go raps!!🏀

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  • 4 months ago

Anybody else still eat oatmeal in the summer? 🙋🏼‍♀️ I was drinking smoothies for breakfast all winter but now I’m all about the oats in the morning now that it’s summer - go figure! 🤷🏼‍♀️ . I like to mix a little bit of vanilla protein powder into my oats in the morning to give them an extra boost of nutrition to help keep me full til lunch. These ones are also topped with nut butter for healthy fat, raspberries and banana for vitamins and fibre, and hemp seeds for a protein/healthy fat combo! 👍🏼 . I hope you all have a great Monday! 💕

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  • 4 months ago

Made a nice breakfast for me + my boyfriend this morning! 💕 Avocado toast 🥑 with everything but the bagel seasoning + eggs 🍳 + nectarines 🍑. Carbs + protein + fat for a healthy way to start the day! . I hope everyone has a great Sunday! ✨

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  • 4 months ago

S M O O T H I E b o w l 🌸 for breakfast on this Monday morning. Frozen blueberries, frozen spinach, almond milk, and vanilla protein powder ✨topped with homemade almond butter granola, unsweetened shredded coconut, and chia seeds. I also added a spoonful of almond butter after the picture for some healthy fats. 😋⁣ ⁣ I love having a smoothie bowl in the morning because it is a great way to get in some veggies when I usually wouldn’t. 🌱 You can pack so much nutrition into a smoothie bowl so it’s a super healthy breakfast option! ⁣ ⁣ I hope you have a great start to your week! 🌟

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  • 5 months ago

Happy Thursday! ✨ I made some black bean burgers tonight and they turned out great!! I put one on top of a salad and topped it with cilantro-lime avocado sauce (no recipe, I just threw those three ingredients in the blender with a little bit of olive oil, water, salt and pepper)! Black beans are a great plant-based protein source 🌱 and are also a great way to increase your fibre intake! Check out the recipe for these burgers below 👇🏼 ⁣ ⁣ Sauté 1/2 an onion with 1/2 a red bell pepper in 1 Tbsp olive oil. Remove from heat and add to a bowl with 1 large can black beans, 1 tsp garlic powder, 1/2 tsp chili powder, 1/2 tsp cumin, 1/4 cup oats, and salt & pepper to taste. Fold in one chia egg (1 Tbsp chia seeds + 2.5 Tbsp water). Form into 6 patties (approx. 1/2 cup each) and bake at 375 for 20 minutes, flipping once. Serve on a bun or on top of greens, top with your favourite condiments, and enjoy! 😍⁣ ⁣ Enjoy the rest of your Thursday! 🌸

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  • 5 months ago

Dinner from tonight was homemade turkey meatballs + zucchini noodles with pesto. 🍝 I made a big batch of the meatballs and froze them so I can pull them out on busy nights. 🙌🏼 Some people like to meal prep all of their meals for the week at once, but I prefer to have a bunch of options in the freezer so I can choose what I feel like that night, and so I don’t get sick of eating the same thing over and over. Doing this has definitely made it easier these past few weeks during my summer placement! 👩🏼‍⚕️ . Here’s the recipe for the meatballs! In a large bowl, combine 1lb ground turkey with 1 tsp. dried basil, 1/2 tsp. salt, 1/4 tsp. garlic powder, 1/4 tsp. pepper, 1/2 cup chopped onion, 1/2 cup chopped spinach, and 1/4 cup chickpea flour. Mix together and roll into balls (I usually get approx. 15-20 from this recipe). Sauté briefly in olive oil on the stove until browned on all sides, then bake in the oven at 400 degrees for approximately 15 minutes. 👩🏼‍🍳 I like to defrost them in a covered saucepan on the stove with some marinara sauce (usually it takes about 10 minutes for them to fully defrost). Enjoy! 🍽

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  • 5 months ago