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Welcome to RAD Nutrition. If you have been searching for the path to wellness, energy and happiness, you've come to the right place. RADNUT was created for YOU. Explore our free recipes and intriguing articles, then decide. Take any step towards health TODAY

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New Creations

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Robin Arora-Desilet • RADNUT

radnut_

Registered Dietitian
🥑 Delicious Recipes
⏰ 20 Minute Meals
🌞 Making Nutrition Easy & Joyful
🌊 Heart Health, Blood Glucose, Oncology
👇🏼 Work With Me

Cloudy #raincity days have us missing the vibrant Cloudy #raincity days have us missing the vibrant history (and food) filled streets of Italy!

Today’s butter beans in cherry tomato sauce with freshly cracked pepper, sweet basil, pungent olives, bright spinach, and salty feta gets you 1 step closer to that hot adventurous European summer ☀️
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Details:
1. We like to use crusty whole grain sourdough instead of a spoon 🥄 #fingerlickinggood 

2. Our tomatoes are sautéed in extra virgin olive oil with @traderjoes everyday seasoning. We added dried basil and black pepper to the sauce. Add chili flakes if you like a little heat 🌶️ 

3. You can skip the tomato sauce if you sautee enough cherry tomatoes to coat the butter beans 

4. The only side effect you may experience is consuming more beans than you may have planned for 😅 #itstoogood #flavorbomb 

#plantbased #plantprotein #eatbeans #eatplants @albertapulsegrowers @eatlentils #legumes @usapulses #hearthealth #healthyheart #dyslipidemia #nutrition #dietitianeats #vegetarian #dietitiansofinstagram #vegetarianrecipes #vancouverdietitian #italianfood #sicilia #takemeback #surreydietitian #insideout #5minutemeals #10minutemeals
Level up your #besandapuda or chickpea pancake wit Level up your #besandapuda or chickpea pancake with added calcium and protein from Greek yogurt along with iron and protein from hemp hearts 💜
Today’s pancake also has added beta carotene, fiber, potassium and vitamin C from shredded carrots and spinach.
It’s an everything in 1 bowl situation here!

These #dietitian #mom hacks keep the #imstillhungry monsters away from me all day long 😂

For the base recipe google: radnut vegan omelette or visit https://www.radnut.ca/food/vegan-omelette/
*(Don’t forget to add the 3-4 tbsp of @manitobaharvest hemp hearts- not in the original recipe… yet lol).

Are you on the hunt for more @radnut in #Punjabi or English? 
Let us know in the comments below 😘

#vegetarian #plantpowered #plantprotein #punjabikhana #bijleebijlee #khana #eatwithus #feedingmyfamily #vancouverdietitian #dietitianeats #dietitansofinstagram #desieats
Done “running for the thrill of it” over here. Done “running for the thrill of it” over here. 

Today’s topic: 
What do you miss and what do you need?

If you were to look back at half your lifetime ago, 
Where were you?
What were you doing?
What are your happiest memories of that time? 
Who were you with?
What filled you with joy?
What were you hopeful about?
What were your goals?

It is possible that you have met or surpassed some of those goals.

Maybe some of the people from that time are no longer in your life, or you may have spent over half your lifetime with only the best of friends and family 🙏🏼 

If you are parenting young ones, caring for loved ones, or are feeling out of fuel, chances are that you may have lost some of the time, activities, connections, adventures, or creative outlets that nourished your soul half a lifetime ago.

What do you need now?
What can you do today?

Is it rest, a walk, delegating, painting, drawing, building, reading, playing, getting outside, exercise, exploring, trying something new, dancing, cooking, creating, singing, taking time to get ready, catching up with an old friend, calling someone you love or giving affection to another?

Maybe we all do need to take more time to connect..with ourselves and the ones that reenergize our souls. 
Thank you for the reminder @robert.waldinger 🙏🏼

Foodie Details ⬇️

Today’s Poke salad is loaded with #hearthealthy omega 3 fats! The poke marinade can serve as the dressing and the bed of greens provides a nice boost of polyphenols/ antioxidants. #vegetarians or #vegans can easily increase the edamame for more #plantprotein and satiating fiber while the #wholegrain pita provides fuel and fiber.
You could drizzle with sesame oil and a little soy for more flavour, add roasted sunflower or pumpkin seeds for an earthy crunch and calming magnesium, and if you love sweet with salty, throw in some mango! 
If mango isn’t in season where you are, chop a few cubes of frozen #mango and you’re on your way 💜

#foodie #foodblogger #recipeshare #dietitianeats #dietitiansofinstagram #cardiovascularhealth #parentlife #surreydietitian #dietitiansofcanada #recipedeveloper #foodvideo #eatplants
HIGH PROTEIN CREAM CHEESE! One of our most versati HIGH PROTEIN CREAM CHEESE!
One of our most versatile recipes yet! 

High in protein, vitamin B12, thiamine, riboflavin and fiber (when beans included) 😱👏🏼 

PRO TIPS:
1. If you’re on the hunt for cream cheese, use spinach instead of arugula.
Skip the artichoke hearts if you don’t want a tangy flavour.

2. If you suffer from #gerd you may want to skip the garlic. 
If you have #ibs, adjust or omit  garlic, onion, beans, or artichoke hearts depending upon your known triggers 💜

3. If baking this as a hot #artichokedip, use arugula instead of spinach. 
It will release LESS liquid into your dip as it bakes, providing you with a better texture!

4. We prefer this recipe as a COLD high protein cream cheese or cold artichoke dip on a #charcuterieboard. 
The herbs and complexity of flavour really shine when not heated in our opinion 😘 

#Recipe

Combine the ingredients below into a food processor. Pulse until smooth.
1 cup 2% cottage cheese
1/4-1/3 cup spinach or arugula *see Pro tips above
1/2 cup white kidney beans (optional)
2 heaping tsp nutritional yeast
1/2 heaping tsp each of dried dill, herbs de Provence, and onion flakes
1 chopped clove garlic (optional)
4 artichoke heart quarters (optional)

Spread onto whole grain toast, crostini, crackers, bread, bagels or use as a spinach artichoke dip on a #festive #charcuterieboard 🤤 

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#hosting #hostwiththemost #dinnerpartyideas #legumes #nooch #creamcheese #cheeseplease #highprotein #diprecipe #glutenfree #spinachartichokedip #dietitiansofinstagram #surreydietitian #vancouverdietitians #eatwell #nomnom #cottagecheese #cottagecheeserecipes #cottagecheesedip
NAUGHTY Noodles! Oh so saucy and a little sneaky! NAUGHTY Noodles! 
Oh so saucy and a little sneaky! 
These babies could mask as a pad Thai when topped with crushed peanuts and bean sprouts or a peanut stir fry if broccoli is thrown into the mix. 

Either way you’re guaranteed to upgrade your menu with this lip smacking meal 🤤 

1. Make peanut sauce or use your favourite staple 
(Try our radnut Arizona bowl peanut sauce but add 1-2 tbsp water, skip the garlic and adjust rice vinegar and honey to taste)
2. Cook whole grain linguine or spaghetti
3. Stir fry onion, peppers and shredded carrots
4. Cook @radnut_ crispy tofu in a pan 
5. Assemble: add drained pasta to veg, pour in peanut sauce and green onion, mix well
6. Add crispy tofu and fresh lime (+ optional cilantro) 
Mix & enjoy 💃🏽

#surreydietitian #registereddietitian #plantbased #tofurecipes #peanutnoodles #eatplants #cookwithradnut #vegetarian #vegetarianrecipes #feedingmyfamily #recipeideas #nutrition #insideout #foodielife #yvrfoodie #yvrfoodblogger #dietitianeats #dietitiansofinstagram
Our collaboration with Fraser Health has been in t Our collaboration with Fraser Health has been in the making for months!

Script after script, meeting after meeting, editing, translating, rewriting, reciting, wardrobe mishaps, loads of nerves, loads of cheerleading.. and finally… that’s the wrap 💃 

Exciting nutrition videos by @radnut_ and Gurita, along with invaluable mental health videos by our very own Su! 

The Fraser Health dream team 🙏🏼🫣💕

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#collab #registereddietitian #surreydietitian #mediadietitian #nutritionvideos #healthjourney #interdisciplinaryteam #primarycare #generationshealthcare #familyhealth #southasiannutrition #dontmesswiththehair #bighairbigdreams
Our next level BLT gives you all the flavour you w Our next level BLT gives you all the flavour you want plus the healthy heart nutrient profile you need ♥️ 

You’ll get more than 25 grams protein and 10 grams fiber when building this beauty with @silverhillsbakery whole grain bread, @preschoice tempeh and topping with your favourite veg 😘 

Tempeh prep details (1 serving):
Sautee 4-5 unflavoured tempeh strips in 1/2 tsp oil
Add small amount soy sauce and sriracha to taste
Cook on both sides until golden
Add 1/4-1/2 tsp maple syrup and cook for additional 1-3 minutes 👉🏼 #fingerlickinggood 

Now who’s coming to our food truck??! 😝🙌🏽 

#getit @radnut_ ⬆️ 
#followformore 

#sandwichlovers unite 🥪🥪 
#themessierthebetter 
#futurefoodtruckowner #wouldyoucometomyfoodtruck?
#tempehrecipe #plantbased #plantprotein #cardiovascularhealth #registereddietitian #vancouverdietitian #plantbasedrecipes #cookwithtempeh #tempehsandwich #tempehbacon #youdontknowtillyouknow #healthyheart #dyslipidemia #foodislove
SNACK ATTACK! This is a recipe my friend @jess_no SNACK ATTACK!

This is a recipe my friend @jess_nourishes shared with me over a decade ago!

With 12-17 grams of protein and a creamy chocolate texture, this “xxplosive” combo is sure to cover chocolate cravings and afternoon hunger pangs 😘 
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#recipe 
Mix together 
1/2-3/4 cup plain 0-2% Greek yogurt
1/2 tsp honey or maple syrup
1 tbsp of cocoa

Adjust ingredient quantities to taste. 

Optional: Top with berries, nuts or hemp hearts 💜
LEVEL UP ⬆️ Don’t get us wrong, we LOVE cr LEVEL UP ⬆️ 

Don’t get us wrong, we LOVE crispy baked tofu, but most weekdays we don’t have 40 minutes to prep a protein.

Want crispy tofu on the table in less than 20 minutes? #followalong ⬇️

🥦

Press tofu block into a cloth to remove water.

Crumble into a pan with 1 tbsp @chosenfoods Avo oil, cook @ medium to high heat. 

Once very light brown, add sauce (we love soy sauce and then add a little sweet Thai chili closer to the end), slightly increase heat.
Cook until crisp.

Stir fry your fav veg alongside the tofu + cook any whole grain.

#DietitianTip #1 We chose quinoa because it cooks in 12 minutes and adds a protein, fibre and iron boost to this meal

#DietitianTip #2 Extra firm tofu is higher in protein and will satisfy hunger more than soft tofu varieties 😘 

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Also, anyone else using their mom’s old kadchi for the past 20 years 😂 #ifykyk #punjabikudi #desigirl 

#soyummy #plantbased #vancouverdietitian #tofurecipes #vegetarian #dietitianeats #plantpower #healthyheart #eatwell #nomnom
Hello summer peach 🍑 salad. You are so bright Hello summer peach 🍑 salad. 

You are so bright, refreshing and paired with the most perfect finger licking, lip smacking lemon tahini dressing 🤤 

…Only made this beautifully when wild and wonderful babies are not at home 😂 
Thank you #backtoschool 🙏🏼 
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Dietitian Tip: This #salad satisfies hunger for longer with its protein and fiber packed edamame beans, sunflower seeds, pumpkin seeds and @manitobaharvest hemp hearts 🧡 
It also pairs beautifully with slivered almonds and pistachios (use salted seeds/ nuts or add feta if you’re big on balancing sweet with salty 👅)

#ifyouknowyouknow #momlife #foodie #dietitian #surreydietitian #saladsofinstagram #eatplants #plantpowered #soulfood
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Information provided by RADNUT is not intended to replace recommendations of your personal healthcare team. All original works, recipes, articles, and images remain the property of RAD Nutrition, protected by copyright, and cannot be printed, copied, distributed, or utilized without legal written consent from Robin Arora-Desilet, R.D.

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