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Michelle, Registered Dietitian (RD)

@thecappuccina

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📍Alberta-based
👩🏻‍🏫 Nerdy Filipina lady who gets passionate whenever she reads or eats
🎨 Food is art AND science👩🏻‍🔬

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High protein Turkish eggs! 💪

* Greek yogurt
* Roasted chickpeas
* Boiled (or poached) eggs. Tip: choose the omega-3 eggs for some healthy fats

Seasoning: drizzle with a sauce made of olive oil, garlic, paprika and dill

Pair with whole grain bread and your favourite salad for a balanced meal🥗
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#turkishrecipes #mediterraneandiet #nutrition #healthyrecipes #eggrecipes #yogurtrecipes #roastedchickpeas by @thecappuccina

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3 years ago

TURKEY LEG! 🦃
Fun fact: 1 turkey leg can have as high as 135 grams of protein 😳😂
#calgarystampede by @thecappuccina

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3 years ago

Photo dump of some cool things I’ve eaten in the Philippines these last few weeks 😍

1. Water grapes
2. Rainbow Spanish bread (not traditionally rainbow)
3. Fresh seafood from a tour
4. “Turon” (deep fried banana springroll)
5. “Monggo” (mung beans)
6. “Pusit” (squid)
7. “Liempo” (pork) with various veggies and rice by @thecappuccina

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3 years ago

A gorgeous celebration dinner for finally graduating with my dietetics degree! 😋

1️⃣ Beet and onion buns 💕
2️⃣ Blueberry gazpacho (cold soup) 🫐
3️⃣ Bee pollen crusted halibut with gnocchi 🐝 by @thecappuccina

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4 years ago

Happy Thanksgiving to everyone living in Canada! 🇨🇦

This is one of my favorite holidays because

1. The food (obviously!)
2. I get to see my family members who live in other cities

(you see who # 1 is? Priorities! 😂)

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I also love this holiday because it is the perfect time to self-reflect on the things I am most grateful for.

I am reminded of my privileges and how I, and many other Canadians, are living in a world of abundance, which we can easily take for granted on a daily basis.

Today, I am especially grateful for my country’s food supply.

The COVID-19 panics at grocery stores and the idea of not having enough food for the summer was initially a scary idea, but those grocery shelves were easily re-stocked in a matter of weeks.🛒🍎🥕🍗🥛🥖

The technology we have today to produce food at faster rates, as well as the ability to order our groceries online have made food access so easy for consumers. 📦

However, food insecurity is still a major problem in many areas all around the world, including some areas in Canada. 🌍 I try to remind myself every day (not just on Thanksgiving) how thankful and appreciative I should be for what is on my table.

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What are you most grateful for?
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#Thanksgiving #canadian #holidays #foodsecurity #foodsupply #gratitude #groceries #onlinegroceries #familydinner #turkey #foodaccess #nutrition #dietetics #foodscience #supplychain #goodsandservices by @thecappuccina

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6 years ago

Who is excited for Thanksgiving in Canada tomorrow??? 🙋🏻‍♀️🙌
Try my sister’s BLUEBERRY AND WALNUT CUPCAKES for this special occasion 🧁
(recipe below⬇️⬇️⬇️)
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Many of us are thinking it, and I just want to say you DON’T need to restrict yourself from eating your favorite Thanksgiving dishes this weekend…🍗

As the holidays approach, it would be unrealistic to say ”avoid all baked goods!”

Does this mean you can’t have a slice of pumpkin pie tomorrow???🥧

Does this also mean you can never have that favorite dessert your grandma always makes for you at Christmas???🍮

Does this also mean you can’t enjoy cake on your sister’s birthday? What about your OWN birthday???🎂

Again, UNREALISTIC. Food is more than nutrients. Eating also provides us with sensory, emotional, religious, and cultural fulfilment!

If you love baked goods (like me), one of the ways we can enjoy baked goods in our diet while still being mindful of our health and well-being is by making them ourselves! By doing this, we have more control over the ingredients. One example is by replacing saturated fats (like butter) with healthy unsaturated fats from nuts or specific plant-based oils. Check out how my sis used walnuts and canola oil in her yummy, gorgeous cupcakes!🧁🧁🧁
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Recipe Ingredients for cupcakes:
·       1 cup of chopped walnuts
·       2 .25 cup of all purpose flour
·       2 tsp baking powder
·       3/4 cup canola oil
·       4 large eggs
·       1/3 cup honey
·       1/3 cup maple syrup
·       2 tbsp lemon juice OR lemon zest
·       1 cup of blueberries (fresh or frozen)

SWIPE for the instructions ➡️➡️➡️

🌟TIP: We used cream cheese frosting but you can also replace it with vegan cashew frosting if you’re seeking more healthy fats 😊
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#blueberryrecipe #walnutrecipe #canolaoil #healthyfats #thanksgiving #Canadianholiday #gratitude #familydinners #bakedgoods #holidaydesserts #cupcakerecipe #creamcheese #nutrition #dietetics #foodscience by @thecappuccina

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6 years ago

The cost of malnutrition in Canada is estimated to be $2 billion/year. Take action to help reduce the human and economic cost of malnutrition in Canada.

#MalnutritionAwarenessWeek

Find tools and learn more: nutritioncareincanada.ca/canadian-malnutrition-awareness-week

(LINK IN MY BIO)
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#nutritioncare #INPAC #healthcare #physicians #nurses #dietitians #sarcopenia #practiceguidelines #canadianhealthcare #patientsafety by @thecappuccina

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6 years ago

Malnourished patients in Canada stay in hospital on average 3 days longer than well-nourished patients at a cost of $1,500-$2K/patient. Learn how to be part of the solution to malnutrition: nutritioncareincanada.ca/canadian-malnutrition-awareness-week

(LINK IN MY BIO)

Be a part of #MalnutritionAwarenessWeek, Oct 5-9, 2020.
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#healthcare #healthcareworkers #healthcareheroes #healthcareprofessional #publichealth #healthcarecosts #lengthofstay #patientsafety by @thecappuccina

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6 years ago

This week is CMAW! Short for ‘Canadian Malnutrition Awareness Week’!

Nutrition makes a difference in health and outcomes - yet 30% of hospitalized adults eat less than half of their meal tray. We all have a role to play!

Please spread awareness for #MalnutritionAwarenessWeek, Oct 5-9, 2020. Find tools and learn more: nutritioncareincanada.ca/canadian-malnutrition-awareness-week

(LINK IN MY BIO)
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#CMAW #malnutrition #raiseawareness #healthcare #publichealth #primarycare #continuingcare #patientcare #hospitalcare #physicians #nurses #dietitians #foodismedicine #physio #socialwork #healthsciences by @thecappuccina

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6 years ago

CREAMY DIPPING SAUCES? One of the easiest and sneakiest ways to get unwanted saturated fats, sodium, and excess calories in your diet! (+ my review of a Goodfood meal-kit recipe down below)⬇️⬇️⬇️

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4 TIPS FOR USING DIPS/DRESSINGS:

1. Replace creamy dips with other flavoring agents: fresh citrus (lime and lemon), fresh or dried herbs, extra spices with little to no added salt, mustards (including honey mustard), etc.

2. If the recipe you’re using really calls for a creamy dipping sauce, be mindful of your PORTION SIZES. 1 tbsp of oils/mayo/creamy dressing is the recommended amount (this is about the size of your thumb) 👍

3. Choose the low sodium and/or low fat versions of the dressings at the grocery store.

4. Choose creamy dressing made mostly with unsaturated fats, such as canola, peanut, hemp, soybean, and olive oil
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‘Honesty with Michelle’: Review of the paprika-butter shrimp with basil aioli by Goodfood

I loved the flavors of this meal! The paprika spice mix gave a nice kick to the seafood, and the crunchy cabbage slaw was a nice texture against the soft, roasted butternut squash. The original recipe was a bit high in saturated fats. I decided to replace the butter with olive oil, containing healthier unsaturated fats. I also decided to skip the extra dipping sauce (aioli), as the coleslaw was already covered in it. Squeezed some fresh lime juice on top for more brightness and flavor. Overall pretty yummy!

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#dressing #ranchdip #aiolirecipe #mayo #healthyoils #dippingsauce #mealkit #paprikaspice #nutrition #dietetics #foodscience #foodblogger #seafoodrecipe #cabbageslaw #saturatedfat #unsaturatedfat #portionsize by @thecappuccina

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6 years ago

Have you tried GROCERY MEAL-KIT DELIVERY SERVICES before? 🚚📦
If so, which ones?
Hello Fresh? Chef’s Plate? GoodFood?
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Some of you know I conducted a research study over the summer, and part of my research was about encouraging people in the community to use grocery and meal delivery services in order to:

1️⃣ prevent the spread of COVID-19 from too many trips to crowded grocery stores 🛒and

2️⃣ help older adults who were stuck and isolated in their homes with ways to continue eating well👴🏽🧓🏻👵🏾🏠
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What I adore about grocery meal-kits over traditional “take-out” is that they still encourage people to cook their own meals. They provide you with really handy and easy-to-follow recipe instructions with LOTS of pictures to help if you’re someone who is just starting out in the kitchen! 👩🏻‍🍳

Cooking is a very important life skill that I believe all people should practice. Why?
Did you know the inability to cook is a risk factor for malnutrition as we age? (something very important I learned through my research this summer)
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I decided to try out a few popular grocery meal-kit services myself and review the NUTRITIONAL VALUE of some of the dishes they offer.

This week I tried the FALAFEL COUSCOUS by the company Hello Fresh.

I chose this dish mostly because of the good helping of veggies and the plant-based falafel. BUT I really enjoyed the olives mixed in with the couscous salad!

Nutritional benefits of olives?
Olives are mostly composed of healthy monounsaturated fats. Eating a diet higher in fats like this and less in saturated fats is really important for heart health♥️
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Let me know! What meal-kit services you have tried or which ones you want to try? 😊
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NOTE: THIS IS NOT A SPONSORED POST
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#lifeskills #healthyeats #conveniencefood #fastfood #easyrecipes #mealkits #cookingathome #seniorsnutrition #mealdelivery #couscousrecipe #falafelrecipe #mediterranean #nutrition #dietetics #foodscience by @thecappuccina

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6 years ago

First time making JEWISH APPLE LOAF!🍎🍞
Welcome to my second recipe to transition into Fall 🍁 Try this dairy free recipe below! ⬇️⬇️⬇️
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Sooo what exactly makes this bread “Jewish”?

Dietary restrictions of Jewish cuisine require meat and dairy products to be prepared or eaten separately. And based off what I’ve read, this recipe contains no dairy and therefore can be eaten in the presence of meat. This traditional recipe calls for the use of some form of vegetable oil as a fat replacement for butter. I decided to go for canola!
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Are there any nutritional benefits of canola oil?
Yes! Canola is higher in unsaturated fats compared to butter, which has much higher saturated fat content. A diet high in saturated fats is associated with an increased risk of heart disease.

For every 1 tablespoon of canola oil, there is only about 1 gram of saturated fats.
Whereas for every 1 tablespoon of butter, there is about 8 grams of saturated fats.

If you want to include canola oil into your favorite baked goods, you can replace 1 cup of solid butter fat with ¾ cup of canola oil. Happy baking! 🍰
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Recipe ingredients
* 5 apples, cored and sliced (skins on for more fibre)
* 3 teaspoons cinnamon + 4 tablespoons of sugar
* 3 cups of flour
* 1.5 cups sugar
* 1 cup canola oil
* 4 eggs, room temp
* 1/2 cup orange juice
* 3 teaspoons baking powder
* 1 teaspoon salt
* 2 bread loaf pans

Directions
1. Preheat oven to 350°F. Toss sliced apples in a bowl with cinnamon and 4 tbsps sugar.
2. Combine flour, sugar, baking powder and salt (dry ingredients)
3. Whisk the oil, eggs and juice together. Incorporate into the dry ingredients.
4. Divide 1/2 of the batter into each of the loaf pans. Arrange 3/4 cinnamon-coated apple slices in a thick but flat layer above the batter.
5. Pour the remaining batter on top of apple slice layers in each pan. Top the loaves with the remaining apples.
6. Bake the loaves for 1 hour and 15 minutes or until batter is cooked (insert toothpick to test if batter is wet).
7. Enjoy! 😄

For more information like this, please feel welcome to visit UnlockFood.ca, a credible website made by dietitians for the public
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. by @thecappuccina

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6 years ago