Walder Wellness, RD | Simple, Healthy Whole Food Recipes

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Nutrition Articles

Nutrition can be confusing. All over the media we are constantly bombarded with the latest nutrition trends, weight-loss tricks, and fad diets, many of which are not backed by scientific evidence. As a Registered Dietitian, I have studied the science behind nutrition, and I hope to share that knowledge in a simplified way that you can apply to your everyday life. On this page we’ll discuss the basic principles of nutrition, trending topics, separate myths from facts, and touch on other related areas. And, of course, the recipes I share will translate this nutrition advice into simple, tasty meals that you can enjoy.

Are there any specific topics you want to learn about? I’d love to know! Send me an email at carrie@walderwellness.com.

pinterest graphic for a roundup of healthy plant based breakfast ideas

30+ Healthy Plant-Based Breakfast Ideas

overhead shot of cooked farro in a light blue bowl and a silver spoon

How To Cook Farro (Best Stovetop Method)

pinterest graphic for healthy vegetable side dish recipe roundup

20+ Easy, Healthy Vegetable Side Dish Recipes

side view of white bowl of zucchini bread steel cut oatmeal topped with almond butter, chocolate chips, and walnuts

Oatmeal Nutrition Benefits & Recipe Ideas

Overhead shot of low fodmap cheese board

How To Make A Low FODMAP Cheese Board

glass bottle of cooking oil with text overlay

Which Cooking Oil Is Best To Use?

strawberry tomato avocado salad with mint, basil, balsamic, and hemp seeds in a white and brown bowl

Nutrition & The Immune System

a roundup of easy pantry meal and snack recipe ideas

25+ Easy Pantry Meal & Snack Ideas

Older Posts

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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Popular Posts

  • pinterest graphic for healthy vegetable side dish recipe roundup 20+ Easy, Healthy Vegetable Side Dish Recipes
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  • roundup of 10 healthy lunch ideas to pack for work 18 Healthy Lunch Ideas To Pack For Work

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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/
Winter Pasta Salad With Roasted Veggies + Shrimp! Winter Pasta Salad With Roasted Veggies + Shrimp! You can find this recipe and 17 other easy, healthy make-ahead lunch ideas on the blog (link in bio)! Even if many of us are no longer packing lunches for on-the-go, having a balanced lunch waiting for you in the fridge while you work from home is still beneficial :).

Each of the lunch recipes in this roundup:
- can be made in advance, without getting soggy leftovers
- can be enjoyed cold, so no need to reheat
- are nutritionally-balanced, with a source of protein, healthy fat, complex carb, and fibre-rich veggies —> this helps keep your energy levels steady through the afternoon
- are easy + not too time-intensive, fitting in with your busy schedule!

https://www.walderwellness.com/healthy-lunch-ideas-for-work/
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