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Dallas Smith, RD

@smith.eats

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🥑Dietitian sharing easy balanced recipes + fun food
✨Helping you enjoy food again
📍Nova Scotia
💌[email protected]

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Meet the RD ✨

In honour of #dietitiansday and the fact that my account has grown a wee bit I thought I’d take the time to reintroduce myself🥰

🍎I graduated from Acadia University, completing the integrated practicum program.

🏥I’ve worked in multiple areas of dietetics such as community, long-term care, food service, and more recently acute care.

🧠Specific Interest Areas: intuitive eating, diabetes, digestive disorders, geriatric nutrition, and sports nutrition.

❤️‍🔥My passion for nutrition stems from my own lived experiences having struggled with my relationship with food/body. Now as a dietitian, I am able to help others learn to build a healthy/sustainable relationship with food.

🗣️My motto: “All foods have a time & place”.

🤪Random Facts (that nobody asked for)
- Avid runner
- LOVES jellycats (could you tell?)
- Fav Food Combo: chicken strips & caesar salad

#dietian #nationalnutritionmonth #nutritionmonth #dietitiansofcanada by @smith.eats

Higher Protein Nachos 🧀🌶️
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Wanted nachos but had no chips so we improvised and made our own using @preschoice high protein tortillas!
(Not shown is half the batch I burnt) you do not need to put these in the oven for long ~400 for 5 mins each side!
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Alsoo DYK you can make your own taco seasoning to save some 💰? I used a recipe from @allrecipes
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#food #foodie #foodforfoodies #healthyfood #foodies #highprotein #protein #proteinfood #highproteinmeals #highproteinrecipes #recipe #recipeideas #recipeoftheday #recipevideo #recipereels #reelsinstagram #reelinstagram #mealprep #mealplan #mealprepping #mealprepideas #mealprepsunday #mealplanning #mealprepmonday #highproteindiet #diet #nutrition #healthyfood #healthyrecipes #healthyeating #dietitian by @smith.eats

Cinnamon Roll Protein Pancakes 🥞
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Inspired by @glimpse_of_gab recipe I knew I had to make these ASAP using @flourishpancakes 🫶
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Mine didn’t turn out as nice as @glimpse_of_gab but they were still so yummy! I will definitely be making these again.
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If you are someone who loves sweet breakfasts you need to try this recipe!
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#food #foodie #foodlover #foodstagram #foodlove #pancakes #pancake #breakfast #breakfasttime☕️ #breakfastideas #recipe #recipes #recipeoftheday #easyrecipes #easyfood #healthy #healthyfood #healthyeating #healthyrecipes #pancakes🥞 #protein #proteinpacked #highproteinmeals #dietitian #dietitianeats #foodphotography #instafood #foodpics #mealplan #mealprep by @smith.eats

Dirty Cabbage 🥬
Recipe from @margaux.food

Late to the trend but I finally made the viral dirty cabbage and it was SO good. The recipe I followed was pretty simple and I paired it with brown rice to be more filling.

#dirtycabbage #trendingrecipes #mealprep #highproteinrecipes #onepotmeal by @smith.eats

🍂🧄Fall Caesar pasta salad

Your favourite caesar flavours but make it FALL! Roasted brussels sprouts, squash, crispy bacon, high-protein pasta, and a creamy homemade caesar dressing make this the perfect cozy meal.

Recipe (Serves 3)
Ingredients:

For the salad:
- 2½ cups dry high-protein @catellipasta pasta (I used rotini)
- 3 cups brussels sprouts, halved
- 1 small squash of choice (I used delicata, but butternut squash works too), cubed
- ½ package bacon, cooked and diced (could also use turkey bacon)
- 2 tbsp seasoned breadcrumbs (optional)
- ¼ cup grated Parmesan
- Olive oil, salt & pepper

For the Caesar dressing:
- 2 tbsp olive oil
- 2 small squirts anchovy paste
- ½ tsp Dijon mustard
- ½ tsp Worcestershire sauce
- dash of hot sauce
- 1 garlic clove, grated
- ¾ cup mayonnaise
- 1 tbsp lemon juice

Directions:
1. Preheat oven to 425°F. Line a baking sheet with parchment paper and add the brussels sprouts and cubed squash.
2. Sprinkle with breadcrumbs, Parmesan, olive oil, salt and pepper. Toss to coat and roast for 25–30 minutes, until tender and golden.
3. Meanwhile, cook the pasta according to package directions and cook the bacon until crispy. Drain the pasta and dice the bacon.
4. Whisk together all dressing ingredients until smooth and creamy.
5. In a large bowl, combine the cooked pasta, roasted veggies and bacon. Pour the dressing and Parmesan over top, toss to combine, and enjoy!

Save this one for your next meal prep!

#FallRecipes #FallCooking #MealPrep #HighProteinRecipes #EasyMealPrep by @smith.eats

Halloween Bark 👻🎃

Super easy & fun last minute halloween treat to bring to any gathering!

Recipe:
- 1 cup butter
- 1 cup brown sugar
- 10 oz bag semi sweet chocolate chips
- Saltines
- Halloween sprinkles, candy eyeballs, and candy corn

Melt butter & brown sugar and bring to a boil stirring constantly until thickened. Pour over saltines. Bake at 350 for 4-5 minutes. Sprinkle chocolate chips and let sit for 5 minutes then spread and add sprinkles, candy corn, and candy eyeballs. Freeze for 2-3 hours.

#halloweenrecipes #halloweenfood #halloween #halloweenbaking #dessertrecipes by @smith.eats

Baked Chickpeas with Tomatoes and Feta 🍅🌱
Recipe from @andyseastcoastkitchen_

The kind of recipe that proves you don’t need a million ingredients to make something delicious!

I halved the recipe to use one can of chickpeas and this made ~3 portions. I served mine with naan to soak up all that flavourful tomato and feta goodness.

#easyrecipes #chickpearecipes #easydinnerideas #easymealprep #vegetarianrecipes by @smith.eats

🎃 Homemade pumpkin gnocchi with brown butter sage sauce

This homemade gnocchi only takes 5 ingredients, is cozy, simple, and perfect for fall. 🤎

Pumpkin Gnocchi (3 servings):
For the gnocchi:
- 1 cup pumpkin purée
- ¼ cup grated Parmesan, plus more for topping
- 1 egg
- ⅛ tsp ground nutmeg
- 1¾ cups all-purpose flour plus more as needed
Brown butter sage sauce:
- 3 tbsp butter
- 6 fresh sage leaves

1. In a bowl, combine pumpkin purée, Parmesan, egg, and nutmeg. Add flour and stir until a sticky dough forms.
2. On a well-floured surface, divide the dough into 4 portions. Roll each into a log and cut into approximately 2 cm pieces.
3. Bring a large pot of salted water to a boil. Cook the gnocchi in one batch for ~3 minutes, or until they float. Remove with a slotted spoon.
4. In a skillet melt butter over medium heat until it begins to brown, about 1 minute. Add sage leaves and cook until fragrant.
5. Add the gnocchi and toss to coat. Finish with extra Parmesan!

I served mine with homemade turkey meatballs and a side salad. You could also mix some spinach into the gnocchi for an extra veggie boost!

#PumpkinGnocchi #FallRecipes #EasyDinnerIdeas #FallCooking #PumpkinRecipes by @smith.eats

tofu döner 🌯🤎

Recipe from @alfiecooks I could not find the exact measurements so I guesstimated and am sharing below!!

I’ve never had smoked tofu before and it was delicious! This recipe was SO flavourful.

Ingredients (makes 2–3 servings):
1 block smoked tofu
1 tbsp plain yogurt
1 tsp each oregano, paprika, garlic powder
½ tsp cumin
1 tbsp each soy sauce, tomato paste, olive oil
Black pepper, to taste

For serving:
Pita bread
Red onion, thinly sliced mixed with lemon juice, parsley and olive oil
Pickles

Lemon tahini sauce:
Tahini, lemon juice, garlic, water

Directions
1. Preheat oven to 400°F.
2. Shred the tofu using a carrot peeler and add to a bowl with the yogurt, spices, soy sauce, tomato paste, olive oil and pepper. Mix until everything is well coated.
3. Spread onto a baking tray and bake for 15 minutes. Flip and bake for another 15 minutes, until golden and crispy.
4. Whisk together tahini, water, lemon juice and garlic until smooth, adding water as needed to reach your desired consistency.
5. Load your pita with the tofu, red onion, tahini sauce and pickles. Serve with vegetable of choice for a balanced meal!

#tofurecipes #plantbasedrecipes #easyrecipes #easydinnerideas #vegetarianrecipe by @smith.eats

🍂🍕 Fall Naan Pizzas

These are the perfect mix of sweet, savoury, and a little bit spicy!

Ingredients (makes 4 pizzas):
- 4 naan breads
- 4 hot Italian sausages
- 1 cup pumpkin purée
- Dried oregano
- Feta cheese
- Fresh sage leaves
- Olive oil
- Red onion, thinly sliced
- Hot honey for drizzling

Directions:
1. Preheat oven to 425°F.
2. Cook the sausages in a pan, and crumble.
3. Arrange the naan breads on a large baking sheet (bake two at a time).
4. Divide the pumpkin purée evenly between the four naan breads and spread into an even layer. Sprinkle with dried oregano.
5. Crumble feta over top, followed by the cooked sausage and thinly sliced red onion.
6. Rub the sage leaves with a little olive oil and arrange on the pizzas.
7. Bake for ~15 minutes, or until the naan is crispy.
8. Finish with a drizzle of hot honey and enjoy!

✨ ~20 g of protein per pizza
✨ Prep these ahead of time and reheat in the air fryer for an easy weeknight meal.
✨ Pair with your favourite vegetable or side salad for a balanced meal

#FallRecipes #EasyWeeknightMeals #PumpkinRecipes #HighProtein #FallCooking by @smith.eats

Apple Pie Granola 🍎

One of my favourite breakfast hacks is making granola with @flourishpancakes !! This was my first time trying the apple cinnamon mix and it smelled and tasted amazing.

Ingredients: ~5 servings, 13 g protein/serving
- 3/4 cup rolled oats
- 1 cup Flourish apple cinnamon pancake mix
- 1 tbsp coconut oil
- 1/3 cup sweetener of choice
- 1/4 cup nuts or 3 tbsp seeds of choice (I used pecans and walnuts)

Directions:
1. Combine all ingredients, spread evenly onto a parchment-lined baking sheet. Bake at 300F for 30 minutes. Cool completely before storing.

Use code smitheats777 for 10% off :)

#fallrecipes #breakfastrecipes #mealprepmonday #easyrecipe #healthybreakfast by @smith.eats

🍁Fall Sheet Pan Dinner

This recipe is great for meal prep or an easy weeknight dinner!

Ingredients:
Sheet pan:
• 1 large sweet potato, diced
• 3 cups Brussels sprouts, trimmed & sliced
• 1/4 red onion, sliced
• 2 tbsp oil
• 1 tsp dried rosemary
• ½ tsp garlic powder
• 1 tsp thyme
• Pepper to taste
• Chicken sausages of choice (I used president’s choice feta & spinach sausages)
Maple Dijon sauce:
• 2 tbsp Dijon mustard
• 2 tbsp maple syrup
• 1 tbsp apple cider vinegar
• 1 garlic clove, minced

Directions:
1. Preheat oven to 425°F and line a large baking sheet with foil.
2. Add sweet potato, brussel sprouts, sausage and red onion to the pan. Drizzle with oil and season with dried seasonings listed. Toss to coat and spread into an even layer.
3. Roast for 15 minutes then remove from the oven and toss everything. Return to the oven for another 15 minutes then broil for ~5 minutes to get everything nice and roasted.
4. While it cooks, whisk together the sauce ingredients
5. Once sheet pan is done drizzle with the maple Dijon sauce and toss together.

#fallrecipes #sheetpandinner #easyweeknightdinner #mealprepideas #fallfood by @smith.eats