Welcome!

Hello and welcome to Walder Wellness, an online resource for home cooks who are passionate about healthy eating, without ever compromising on flavour. My name is Carrie Walder, MS, RD, and I’m a Registered Dietitian in both Canada and the United States.

What You’ll Find Here

On this blog you’ll find tons of delicious recipes that will help you add more whole foods into your everyday life in a way that’s simple, realistic, and nutritionally-balanced.

All the recipes are plant-forward, with many vegan, vegetarian, gluten-free, and pescatarian options.

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 (beginner cooks welcome!), and these meals are meant to fit in with a busy lifestyle.

My definition of “healthy” has nothing to do with calories, numbers, or restriction. Food is SO much more than that and is meant to be enjoyed! I take a positive, non-diet approach to nutrition, focusing on all the nutritious foods you can add IN, versus what you need to take out. I so hope this approach resonates with you.

To help you navigate this website, I’ve included links to helpful content as well as my recipe roundups, how-to guides, and most popular recipes below. I’m so excited to connect with you!

Get To Know Me Better

If you’d like to get to know me better, check out my About Page or read through my most Frequently Asked Questions. Here you’ll learn more about my nutrition story, my education and credentials, what a dietitian is, as well as answers to common questions about my recipes and business!

Shop My Kitchen Essentials

Check out my Shop Page to find a collection of all my favourite pantry staples, kitchen equipment, sustainable items, and even favourite cookbooks.

My hope is that you’ll love these products as much as I do and that they’ll help you out in the kitchen, too!

How To Stay Connected

  1. Subscribe to my email list
  2. Follow me on Instagram
  3. Follow me on TikTok
  4. Follow me on Pinterest

With the always-changing algorithms of social media platforms, the BEST way to stay connected is via my email list. I send out a short email every time a new recipe goes live (about twice a week), so that you’ll never miss out on any healthy eating inspiration!

Recipe Roundups

Below you’ll find all the recipe roundups I have on my site. These roundups help to organize my library of recipes by ingredients and meal types!

Ingredient Roundups

Roundups By Meal Type

Meal Prep Roundups

How To Guides

Here you’ll find in-depth blog posts for how to prepare certain meals and foods!

Below you’ll find a selection of some of the most popular recipes on the blog (and some of my personal favourites)!

Lemon Blueberry Avocado Smoothie
This lemon blueberry avocado smoothie is such a delicious, easy, and filling breakfast idea! Touches of lemon zest, vanilla, and cinnamon add so much incredible flavour, while avocado and yogurt make the texture super creamy. Recipe is gluten-free, naturally sweetened only with fruit, and can be made vegan if needed.
GET THE RECIPE
Straight on photo of two small glasses filled with blueberry lemon avocado smoothie on a white stand.
Banana Chai Smoothie With Vanilla
This vegan banana chai smoothie is made with vanilla, almond milk, and nut butter. An easy, healthy breakfast option packed with flavour!
GET THE RECIPE
straight on shot of two glasses of chai tea smoothie with straws on a wooden cutting board
Healthy 4-Ingredient Banana Oat Pancakes (Gluten-Free)
These banana oat pancakes are such a quick, easy, and delicious breakfast or brunch treat! They're made with only 4 simple and healthy ingredients. This recipe is gluten-free, has no added sugars, and is high in fiber.
GET THE RECIPE
straight on closeup photo of a stack of banana oat pancakes on white plates
Easy Stovetop Shakshuka (No Oven)
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!
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overhead photo of white bowl with a serving of egg shakshuka topped with basil and sourdough toast
Roasted Broccoli Salad With Cranberry, Farro & Feta
This Roasted Broccoli Salad is made with chewy farro, dried cranberries, crumbled feta, and a simple red wine vinegar + oregano salad dressing. It's easy, healthy, and the perfect side to add to your meal!
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closeup shot of white bowl with roasted broccoli, farro, dried cranberries, and feta salad
Summer Salad with Corn, Strawberries & Avocado
If summer was a flavour, it would taste like this! This salad is loaded with fresh, seasonal fruits and veggies. It's super refreshing and perfect for your next summer BBQ or picnic.
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overhead shot of white bowl with corn, tomato, avocado, strawberry, basil, feta salad and gold serving spoons
Shrimp & Broccoli With Lemon, Honey, and Feta
This sautéed shrimp and broccoli recipe is made with lemon, honey, and feta. It's ready in 30 minutes and so easy to cook – perfect for a weeknight dinner! Recipe is gluten-free.
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Overhead photo of white bowl filled with quinoa, sautéed shrimp, broccoli, feta, and lemon zest.
Crispy Tofu With Maple Miso Sauce
This Crispy Baked Tofu With Maple Miso Sauce is a delicious vegan protein idea that pairs beautiful with a side of veggies and grains! Gluten-free, dairy-free, and ready in 30 minutes.
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white bowl with crispy baked tofu, asparagus, quinoa
Pasta With Vegan Cashew Cream Tomato Sauce
This nutrient-dense and deliciously creamy pasta comes together so quickly. A perfect option for anyone who is vegan, dairy-free, or who just wants to switch things up! 
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overhead photo of white bowl on top of small wood cutting board with rigatoni pasta tossed in a red cashew cream tomato sauce
Cheesy Butternut Squash Rice Bowl With Shrimp
This cheesy butternut squash rice bowl with sautéed shrimp is so comforting, nourishing, and absolutely delicious. It's healthy, easy to make, and just perfect for batch cooking or meal prep!
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overhead shot of white bowl with butternut squash rice topped with shrimp
30-Minute Mediterranean Canned Mackerel Pasta Recipe
This canned mackerel pasta is a flavourful and nutritious 30-minute weeknight dinner. It's also packed with heart-healthy fats, omega-3s, protein, and micronutrients!
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spaghetti with canned mackerel, red peppers, tomatoes, olives, and parsley on white plate with gold fork
Green Goddess Rice Bowl With Shrimp
This creamy rice bowl is made with a vegan avocado green goddess dressing that is SO fresh, healthy + delicious. Pair with shrimp or your favourite protein! Recipe is gluten-free, with vegan option available.
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overhead shot of white bowl with green goddess rice and shrimp, gold fork and blue napkin
Roasted Butternut Squash & Pear Soup (Vegan)
This 9-ingredient vegan roasted butternut squash and pear soup recipe is so easy, healthy, and comforting. It's dairy-free, but SO creamy and packs in a ton of fibre, too!
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overhead shot of three white bowls with butternut squash soup topped with microgreens and pumpkin seeds
Crispy Turmeric Salmon With Yogurt Sauce
This crispy turmeric salmon recipe is easy, delicious, and ready in just 20 minutes. Paired with a herby greek yogurt sauce to round out the dish!
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side angle shot of white bowl with broccolini, brown rice, turmeric salmon, parsley yogurt sauce
Whipped Feta Dip With Roasted Strawberries
This whipped feta with greek yogurt dip is paired with balsamic roasted strawberries and basil. It's a sweet, savoury, and DELICIOUS appetizer or starter. Can be made in advance, with an option to serve as crostini!
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Overhead photo of a white bowl filled with whipped feta, roasted balsamic strawberries, and slices of toast.
Creamy Coconut Corn Rice
This creamy coconut corn rice recipe is made with just 6 super simple, pantry-friendly ingredients. It's so easy to make and tastes amazing with your favourite protein! The base recipe is vegan, gluten-free, and dairy-free.
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Overhead photo of cooked coconut corn rice in a large white bowl.
5-Minute Miso Tahini Sauce
This creamy, "cheesy," and delicious miso tahini sauce is made with just 6 ingredients and takes only 5 minutes to make! It's a healthy vegan sauce that's perfect for pastas, grain bowls, and more!
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vegan miso tahini sauce in brown bowl with gold spoon
Chewy, Healthy Breakfast Cookies (Vegan)
These healthy breakfast cookies are soft, chewy, and so easy! Made with nutritious ingredients like oats, pumpkin, almond butter, nuts, and seeds – they're such a delicious, healthy treat you can enjoy for breakfast or at any time of the day.
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overhead shot of baking dish with white parchment paper and 9 pumpkin oatmeal breakfast cookies on top
Healthy Homemade Greek Frozen Yogurt
Using 4 simple ingredients and a food processor, you can make healthy refreshing greek frozen yogurt at home in minutes! While this recipe is for a strawberry greek frozen yogurt, feel free to swap the strawberries with any frozen fruit of your liking. Frozen mangos, blueberries, raspberries… they would all work wonderfully!
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three white ramekins with scoops of homemade strawberry frozen yogurt and blue towel
Honey Tahini Oatmeal Cookies
These honey tahini oatmeal cookies are SO quick + easy to make. They use only 7 ingredients, like chocolate chips, vanilla, and walnuts. Healthy, gluten-free, and delicious!
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close up tahini oatmeal cookie on parchment paper