Walder Wellness, RD | Simple, Healthy Whole Food Recipes

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healthy breakfast egg muffins on white plate

Nutritious Egg Frittata Muffins (Vegetarian)

bowl of tempeh and vegetable stir-fry with quinoa and coconut milk sauce

Tempeh Stir-Fry With Spicy Coconut Sauce

baked spaghetti squash casserole with tempeh bolognese in white baking dish

Vegetarian Spaghetti Squash Casserole

taco salad bowl with romaine lettuce, shrimp, avocado, bell peppers, tomatoes, quinoa, lime, cilantro

Shrimp Taco Salad Bowl

pasta salad with roasted red peppers, cherry tomatoes, corn, shrimp, and arugula in a white bowl, gold fork, and blue dish towel

Roasted Vegetable Pasta Salad With Shrimp

cold soba noodles salad with tempeh, lettuce, cucumbers, carrots, red peppers, and radishes in a brown bowl

Asian-Inspired Cold Soba Noodle Salad

spaghetti with canned mackerel, red peppers, tomatoes, olives, and parsley on white plate with gold fork

30-Minute Mediterranean Canned Mackerel Pasta

rigatoni pasta with roasted red pepper cashew cream sauce and basil in a white bowl

Roasted Red Pepper Cashew Cream Pasta (Vegan/Dairy-Free)

Sweet potato hash with red bell peppers, kale, avocado, and eggs in a skillet

Sweet Potato & Kale Skillet Hash

Black skillet with red pepper shakshouka, 2 eggs, basil, slice of sourdough toast

Red Pepper Shakshouka (Stovetop Recipe)

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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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Sourdough french toast with a mixed berry-chia com Sourdough french toast with a mixed berry-chia compote 💙. If you’ve been missing your weekend brunch outings, this is the perfect dish to help re-create that experience at home. It may look + taste decadent, but the base of this recipe is only 5 simple ingredients! You can use any toppings you’d like - I share a bunch of ideas in the blog post too :). Link to recipe in bio!

https://www.walderwellness.com/sourdough-french-toast-with-blueberry-chia-compote-greek-yogurt-peanut-butter/
Have you tried this vegan kale + brussels sprout c Have you tried this vegan kale + brussels sprout caesar salad yet? According to the recipe reviews, this winter caesar salad is a BIG hit with your husbands + boyfriends haha. Sooo if you’re trying to get the men in your life to eat more veggies, maybe give this one a try 😅!! 

In all seriousness though - this salad is the perfect mix of winter produce + just so satisfying. It’s made with chopped kale, shredded brussels, honeycrisp apples, pomegranates, sourdough croutons, and a cashew-based caesar dressing. You can find the full recipe at the link in my bio 💕

https://www.walderwellness.com/vegan-kale-brussels-sprout-caesar-salad/
Spaghetti squash with kale pesto + shrimp 💛. Th Spaghetti squash with kale pesto + shrimp 💛. There’s a new recipe up on the blog for this super cozy winter meal (link in bio)! As much as I love me some real spaghetti, there’s just something about spaghetti squash that is so warming + comforting! This one is just 10 simple ingredients, naturally gluten-free + dairy-free, and high in fibre + protein. If you’d prefer to serve this with another protein (other than shrimp), you totally can! It’s so easily modifiable to meet your needs :)

https://www.walderwellness.com/spaghetti-squash-with-kale-pesto-shrimp/
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/
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