About
Hi everyone! Welcome to Walder Wellness – I’m so happy you stopped by! I’m Carrie Walder, MS, RD, and I’m a Registered Dietitian in both Canada and the United States.
As a Registered Dietitian, I am passionate about clarifying the misinformation on nutrition, promoting healthy lifestyle change, and helping others foster positive relationships with food. Everyday we are bombarded with unnecessarily complicated diet advice, and it is my mission to simplify what eating healthy means and to get back to basics.
On this blog you’ll find easy recipes and everyday meal inspiration to help you easily incorporate more whole foods into your lifestyle. I’ll provide healthy eating tips and tricks, discuss current nutrition topics, introduce you to new foods, and share my essentials to living a healthy, balanced life.
What Is A Dietitian?
Registered Dietitians (RDs) are regulated healthcare professionals and food/nutrition experts that have met strict criteria to earn and maintain their credentials.
To learn more about dietitians – what we do, what our training involves, and how to become one – check out my in-depth blog post all about Becoming A Registered Dietitian!
Credentials & Education
- Bachelor of Arts (BA) in Psychology, The University of British Columbia (UBC)
- Didactic Program in Dietetics (DPD), New York University (NYU)
- Master’s of Science (MS) in Clinical Nutrition, New York University
- Dietetic Internship completed at NYU, placed at Mount Sinai Medical Center (Manhattan)
- Registered Dietitian, College of Dietitians of British Columbia (Canada)
- Registered Dietitian, Commission on Dietetic Registration (USA)
My Nutrition Story
If you’ve been following along on my Instagram account, you know that I like to use simple ingredients in creative ways to make healthy eating accessible and delicious.
Eating healthy can be overwhelming at first, but that’s a mindset I hope to change! Trust me – I know first hand what it’s like to be confused and clueless in the kitchen. A few years ago, I could barely cook more than pasta and eggs, and I paid very little regard to what I was putting into my body.
As a result, I constantly struggled with digestive issues and a lack of energy, but it was a battle with severe (and sudden) acne that proved to be my catalyst for a lifestyle change.
Since then, I’ve spent countless hours teaching myself how to cook healthfully, experimenting with new foods, and have found my passion in inspiring others to do the same – so much so that in 2014, I packed up my life, moved to New York City, and went back to school to study the field of nutrition. In 2018, I returned to my hometown of Vancouver to start my nutrition business!
Not Sure Where To Start?
Check out my Get Started Guide for links to all my recipe roundups, how-to cooking guides, as well as 20 of my most popular (and personal favourite) recipes!
My recipes are meant to inspire you, and are easily modified based on what you have on hand or what is in season. Nothing here is too complicated, and these meals are meant to fit in with a busy lifestyle.
Cooking with beautiful, whole foods has become a creative outlet for me, and I hope that you enjoy making these recipes as much as I enjoy sharing them with you.
Let’s Stay Connected!
There are so many ways we can keep in touch. I would love it if you joined me over on Instagram (where I started!), on Pinterest, or on TikTok.
That said – the BEST way to stay up-to-date with new recipes is to join my email list. You’ll get a short email each time a new recipe blog post goes live (about twice per week). Feel free to sign up using the form below – I promise not to spam you 🙂
NEVER MISS A RECIPE:
I’m so excited to have you join me on this journey towards wellness and better health!
xx. Carrie
Lifestyle photos by Origami Social Co.
![New Recipe ✨ Cozy Veggie Stew (vegan, gluten-free + low FODMAP)! This recipe was made in partnership with my friends at @fodyfoods using their Vegan Bolognese, Vegetable Soup Base, and Shallot-Infused Olive Oil. It’s so packed with all the veggies, protein, and whole grains for a super flavourful, nourishing + comforting dinner to cozy up to on chilly fall nights 🥰
All of @fodyfoods’ products are certified low FODMAP and free of onion, garlic, gluten + lactose. They’re designed to make cooking so much easier + more enjoyable for those with IBS or other dietary needs! If you want to give them a try, you can use my NEW discount code CARRIEFALL15 for 15% off an order at fodyfoods.com 💜 #FodyFoods [Partner]
RECIPE: serves 6
2 cups brown rice, dry
2 Tbsp cornstarch
1/4 cup @fodyfoods shallot-infused olive oil
2 cups carrots, diced (~2 med-large carrots)
2 cups celery, diced (~5 stalks)
2 cups parsnips, diced (~1 large)
2 tsp dried thyme
2 tsp dried rosemary
3 cups sweet potatoes, peeled + chopped (1 large)
3 cups red potatoes, peeled + chopped (2-3 potatoes)
5 cups curly kale, stems removed + torn into small pieces (1 large bunch)
4 cups @fodyfoods vegetable soup base (mix 4 c water with 1 Tbsp base)
1 jar @fodyfoods vegan bolognese
1 package tofu, drained + cut into cubes
Salt + pepper, to taste
1. Cook rice according to package directions. In a small bowl, whisk cornstarch with 2 Tbsp water to make a slurry - set aside.
2. Heat olive oil in a very large (5 qt.) pot or dutch oven over medium-high. (TIP: if you only have a medium-sized pot, you may want to halve this recipe!)
3. Add diced carrots, celery, parsnips, thyme, and rosemary to the pot. Stir + cook for 5 mins.
4. Add sweet potatoes, red potatoes, bolognese sauce, soup base + kale. Stir ingredients together well, seasoning with salt + pepper.
5. Stir in cornstarch slurry + bring liquid to a boil.
6. Once boiling, reduce heat to medium-low + allow to simmer (uncovered) for 25 minutes.
7. At the 25 minute mark, gently stir cubed tofu into the pot + continue to cook for an additional 10-15 minutes, or until veggies are fork tender (but not falling apart).
8. Serve stew over brown rice + enjoy hot!](https://www.walderwellness.com/wp-content/uploads/sb-instagram-feed-images/246473353_294012925873840_8969556437523485755_nlow.jpg)
