Walder Wellness, RD | Simple, Healthy Whole Food Recipes

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  • Spaghetti Squash With Kale Pesto & Shrimp

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    Spaghetti Squash With Kale Pesto & Shrimp
  • Tempeh Stir-Fry With Miso-Peanut Sauce

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    Tempeh Stir-Fry With Miso-Peanut Sauce
  • 30+ Healthy Plant-Based Breakfast Ideas

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    30+ Healthy Plant-Based Breakfast Ideas
  • Chocolate Banana Chia Seed Pudding (Vegan)

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    Chocolate Banana Chia Seed Pudding (Vegan)

Spaghetti Squash With Kale Pesto & Shrimp

January 18, 2021

overhead photo of two halves of roasted spaghetti squash topped with pesto and shrimp on a parchment-linked baking sheet

This healthy spaghetti squash recipe is served with a kale miso pesto and sautéed shrimp. It's dairy-free, gluten-free, and high in fibre and protein. All you need is 10 ingredients! As much as I love regular spaghetti, sometimes a yummy spaghetti squash dish is just what I'm craving. There's . . .

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Filed Under: Dairy-Free, Gluten-Free, Mains, Recipes
Tagged With: fish & shellfish, kale, winter squash

Tempeh Stir-Fry With Miso-Peanut Sauce

January 17, 2021

overhead photo of a white bowl filled with brown rice and a tempeh vegetable stir fry topped with miso peanut sauce on a pink backdrop

This tempeh stir-fry with miso-peanut sauce is a nutrient-dense, plant-based dinner that comes together in about 30 minutes. Recipe is vegan, gluten-free, and high in protein! This post was originally shared on 04.30.2019. It was updated with fresh images + helpful content on . . .

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Filed Under: Dairy-Free, Gluten-Free, Mains, Recipes, Sauces & Sides, Vegan, Vegetarian
Tagged With: bell peppers, broccoli, miso, peanut butter, tempeh, zucchini

30+ Healthy Plant-Based Breakfast Ideas

January 15, 2021

pinterest graphic for a roundup of healthy plant based breakfast ideas

This roundup of 30+ simple, healthy plant-based breakfast ideas is designed to give you the BEST start to your day. All these recipes are filled with whole food ingredients, a ton of flavour, and nutrition benefits! Wondering how to add more plants to your diet? Why not start with . . .

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Filed Under: Breakfasts, Dairy-Free, Nutrition Articles, Recipes, Vegan, Vegetarian

Chocolate Banana Chia Seed Pudding (Vegan)

January 12, 2021

straight on shot of two small glasses of chocolate banana chia pudding topped with banana slices and hazelnuts on a light pink backdrop

This chocolate banana chia seed pudding is such an easy, healthy breakfast or snack idea. It's just 7 ingredients and so simple to make! Recipe is vegan and gluten-free. Chia pudding will forever be one of my favourite easy recipes to make! There's SO many flavour combinations you can try, very . . .

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Filed Under: Breakfasts, Dairy-Free, Gluten-Free, Meal Prep, Recipes, Snacks & Sweets, Vegan, Vegetarian
Tagged With: banana, chia seeds

Easy Stovetop Shakshuka (No Oven)

January 11, 2021

overhead photo of white bowl with a serving of egg shakshuka topped with basil and sourdough toast

This healthy no-bake stovetop shakshuka is so easy to make! No oven required, this recipe is ready in under 30 mins. Vegetarian, gluten-free, and packed with vegetables! This post was originally shared on 08.13.2018. It was updated with fresh images and helpful tips on 01.11.2021. It took me . . .

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Filed Under: Breakfasts, Gluten-Free, Mains, Recipes, Vegetarian
Tagged With: basil, eggs, spinach, tomatoes

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About Me

Hi, I’m Carrie Walder, MS, RD! I’m a Registered Dietitian in both Canada and the United States. Here, and on my Instagram (@walderwellness), I share ways to add more whole foods into your everyday life in a simple, realistic, and nutritionally balanced way. Thanks so much for stopping by!

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Trying to add more plants to your diet? Breakfast Trying to add more plants to your diet? Breakfast is the perfect place to start :). I’ve rounded up 30+ simple, healthy, and DELICIOUS whole food plant-based breakfast ideas for you on the blog! Many are from my website, along with some from my favourite food bloggers + fellow dietitian friends 🥰.

There are so many benefits to eating more plants - no matter what diet you follow. You can find all the recipes (including this ginger baked pear oatmeal) at the link in my bio! Happy Sunday loves xx

https://www.walderwellness.com/30-healthy-plant-based-breakfast-ideas/
This blood orange bircher muesli is one of my favo This blood orange bircher muesli is one of my favourite ways to enjoy blood oranges when they’re in season 🍊! It’s a quick, healthy, and no-cook breakfast idea that’s perfect to make in advance. It’s just 5 ingredients (plus toppings) + packs in tons of fibre, protein, healthy fats, and micronutrients. The pink colour is super pretty to look at too hehe. Full recipe at the link in my bio! Happy Saturday friends 😘

https://www.walderwellness.com/blood-orange-bircher-muesli/
No-Bake Carrot Cake Energy Bites! You can find thi No-Bake Carrot Cake Energy Bites! You can find this recipe and 30 other easy, healthy make ahead snack ideas on the blog (link in bio)💕. Like a balanced meal, these healthy snacks combine energy-providing complex carbs with a source of protein or fat! This helps to stabilize your blood sugar + keep you feeling fuller and energized for longer. Cause that’s what we want from a snack, right?!

In this roundup you’ll find lots of energy bites, homemade bars, trail mixes, snack packs, sweet treats, chia puddings, dips, and freezer snacks. I’d love to know which ones you try 🥰

https://www.walderwellness.com/healthy-make-ahead-snack-recipes/
The easiest stovetop shakshuka packed with all the The easiest stovetop shakshuka packed with all the fibre-rich veggies + protein 🥰. I originally shared this recipe back in 2018, but I wanted to update the post with some fresh images + helpful tips! This is one of my go-to dishes that I always turn back to. You can enjoy it for any meal of the day + it’s super customizable. I love using it as a way to eat up any veggies that are starting to go bad! PLUS this version is super fast + requires no oven. All you need is a pan with a lid + about 25 minutes :). Full recipe at the link in my bio!

https://www.walderwellness.com/no-bake-veggie-shakshuka/
Blended chocolate banana chia pudding! There’s a Blended chocolate banana chia pudding! There’s a new post on the blog for this easy recipe that can be enjoyed as a healthy make-ahead breakfast, snack, or even dessert! It’s just 7 ingredients + packed with fiber, omega-3s, antioxidants, and minerals. It tastes like a treat, so it’s a super easy way to get those nutrients in 😉. Recipe is vegan, dairy-free, and gluten-free. You can find the full recipe at the link in my bio!!

https://www.walderwellness.com/chocolate-banana-chia-seed-pudding-vegan/
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