Tamara Saslove

Here are just a few of the amazing black rds (& one #RD2b) I follow! (swipe through, these ladies are all tagged for easy following!) ⠀ ⠀ Most I’ve followed for quite some time and a few I have just met recently. ⠀ ⠀ The dietetics field is predominantly white females, this is nothing new, but this was made even more evident as I was scrolling through my list of people I follow last night.⠀ ⠀ there are so many amazing rds from all backgrounds. So I wanted to highlight a few of the amazing black rds (& one rd2b) who I follow and encourage you to follow as well!⠀ ⠀ Feel free to tag other black rds & nutrition students in the comments because I know there are many many more and I would love to expand my community and I’m sure others would as well 🖤#diversifydietetics #amplifymelanatedvoices #blacklivesmatter✊🏽✊🏾✊🏿

#blackouttuesday.

Do you consider yourself to be a well educated person? ⠀ ⠀ Do you educate yourself on things like racism, anti racism? Do you strive to educate others including your family, friends and community? Do you speak up when you see something wrong, do you advocate for people of colour? do you choose to donate your money to initiatives to help advocate for and support people of colour, or those outside your “tribe”? ⠀ ⠀ These are all questions, among many others that I’ve asked myself the last few days, and after reflecting I’ve realized some things. I’m sure not racist, but with all of the stories and information going around about “not Being racist” vs being “anti racist”, it really made me think and come to the conclusion that I need to do better, and be better. I think for white people, it starts with educating yourself and speaking up, being an active. Yes, active. ally. You will never know what it’s like to live in this kind of world as a person of colour, but you can do your part to advocate for and try and make the world a better place because as we’ve seen the last few days (and time and time again) some people in the world are fucking despicable. It’s 2020 and yet this is nothing new, so can we really sit here and say things like “this Is horrifying”, “I can’t believe it” ? Saying this does nothing. Action & change is what is needed. Change won’t happen unless you we stand up, speak out and take action. It’s 2020, so start using your voice and let’s change as a society and do better. #blacklivesmatter ✊🏽✊🏾✊🏿💖 artwork: @ohhappydani

Some say kneading is relaxing and a stress reliever. To me, it’s a stress maker, not a fan 😂🙈 anyone else?⠀ ⠀ But that’s why I love making gnocchi, because you don’t need to knead it very long at all! And then you have pillowy deliciousness that will be well worth the effort!⠀ ⠀ ⠀ If you haven’t made sweet potato gnocchi, you need to! This recipe was developed as part of my final menu development project back in culinary school and its still to this day one of my fave dishes to make for friends and family. Originally it was with brown butter & sage but honestly it pairs well with anything!⠀ ⠀ In @therdcollective culinary course I show you how to make this along with so many other delicious foods, and demonstrate techniques, tips and tricks to help you up your culinary game, and gain confidence in the kitchen !⠀ ⠀ If you’re at all interested but hesitant because you already feel you’re comfortable cooking, don’t be shy and shoot me a DM, id love to chat and we can discuss if this course would be a good fit for you 😊🙌⠀ ⠀ ⠀ In other news. If you haven’t signed up for our free webinar on pitching brands to create an income stream from your creative content yet, and are at all interested I would sign up soon! We are at 60% capacity in just 2 days, so don’t wait much longer! I have a feeling all spots will fill. Link in my bio!

Where do you see yourself in the next 1-2 years? 👇 let me know below or send me a DM, if you’re more comfortable. I’d love to know, truly!⠀ ⠀ Our profession is so freakin diverse, it’s amazing! You can do anything you want and make a career around it. There’s no typical career trajectory anymore, or job description for an RD or others in the food industry. And I don’t know about you, but I think that’s pretty freakin cool 😎 I’m constantly inspired by colleagues and friends I see chasing their dreams, and doing what makes you happy, whatever it is! ⠀ I’ll share mine: in 1-2 years I hope @therdcollective will have grown so that we can continue to inspire and help support #rds & #rd2b’s on a larger scale!⠀ ⠀ And something else that is in the works, that I am super passionate about is having some sort of a catering/pop up/food service of some kind with Will. (For those of you who don’t know Will, he’s a butcher and eventually we hope to open a resto or b&b of our own!) ⠀ ⠀ Ok your turn! Go!👇

Happy Tuesday! This heat calls for all the blended drinks! 😍⠀ ⠀ I don’t know about you, but I love having a blender in this kind of weather because you can grab whatever fruit you have lying around, whether it’s fresh or frozen, mix in some citrus juices & zest, some mint if you have it and ice cubes, blend it all together and you have a very refreshing summer bevy. 🍹⠀ ⠀ In other news Elis and I are hosting our very first free webinar next week via @therdcollective to help you learn how to put your creative skills to work and make some money. Who doesn’t need more of that these days, amiright? 💰⠀ ⠀ Collectively we have worked with over 50 brands to create content, everything from recipe dev, to food photography, styling, graphic design, consulting and more!⠀ ⠀ Once you’re a pro at the creative part, the difficult part is usually finding brands to work with and selling yourself. So we have compiled a webinar to help with the latter! More details via the link in my bio! 🙌⠀ ⠀ #therdcollective #creatives #culinaryrd #rd2b #rd2be #foodstyleguide #recipedeveloper #onlinebusiness #rdchat #dietitianentrepreneur #businesswebinar #foodphotog #eatcaptureshare ⠀

This isn’t so black and white. ⠀ ⠀ A well planned and balanced plant based diet can be very healthy 👍⠀ ⠀ However, without the proper knowledge, a poorly planned plant based diet can put you at risk for both macro & micronutrient deficiencies, which will affect your overall health 👎⠀ ⠀ Like with ready made gluten free products, a lot of ready made plant based foods aren't so healthy, which doesn't mean you can't enjoy them, but just because you’re swapping regular sausages for vegan sausages or cupcakes for vegan cupcakes doesn’t mean it’s healthier 😬⠀ ⠀ There is research supporting plant based diets for longevity, but those who eat a well planned plant based diet *tend* to be more health conscious, so lifestyle factors and choices could be contributing to this as well. ⠀ ⠀ Diet can affect so many aspects of our health and risk factors for things like certain cancers, heart disease, gut health, stroke, diabetes, osteoporosis and even weight management, and research does show that consuming more fruit, veg & fibre can help to reduce incidence of many of the above (although there are many other factors at play). ⠀ ⠀ On a plant based diet, the most common nutrient deficiencies we see are listed below:⠀ ⠀ Protein - most plant based proteins aren't complete proteins so we need to ensure we are getting the appropriate sources of protein in our diets (for example whole grains, legumes, nuts, seeds are all incomplete, whereas edamame, tofu, tempeh are complete)⠀ ⠀ Micronutrients including: Calcium & vitamin D, Omega-3 fatty acids, Vitamin B12, Iron and Zinc. Often times people on a fully plant based diet will take supplements to support some of these (consult your dietitian or doctor before taking any supplements). ⠀ ⠀ Bottom line - If transitioning to a fully or partial plant based diet it can be very healthful, however, it's not a bad idea to seek guidance from a dietitian to get educated on how to eat healthy on a plant based diet, and to ensure you are getting all of the nutrients you need to support your health. 🙌 ⠀

Sharing dinner tonight for a change. I spend a lot of time cooking for others, and I rarely capture photos of my dinners because I’m just too wiped from cooking all day and often don’t put a lot of thought into my own dinners. ⠀ ⠀ Not the best habit, but I’m working on it! ⠀ ⠀ Today I made sure to have some extra for myself and I’m very excited to dig in! ⠀ ⠀ Scallion crepes with chicken (roasted with Chinese five spice and then doused in hoisin) with pickled cucumbers & carrots, sliced avocado and sesame cabbage on the side. I’m in heaven 😍⠀ ⠀ Hope you’re eating a delicious dinner tonight as well, friends ! 💕⠀ ⠀

Ice cream you scream, we all scream 😍⠀ ⠀ Scrolling through some old photos today and I can’t believe how quickly time flies. ⠀ ⠀ This was taken during the days where @culinaryboss and I had extreme food filled days when we would shoot 10-12 recipes/ scenes a day!! It would get really messy behind the scenes but you’d never know from photos like this 🙃⠀ ⠀ It was crazy times, but I learned a lot, ate a lot of good food and got to work with some really awesome brands! Honestly at the time it was a dream job and I’m so grateful for my time spent working for a creative agency! ⠀ ⠀ Elis and I have been working on something exciting something that will help you put your skills from our food styling, food photography & recipe dev courses to the test and make some income! Stay tuned 💜 @therdcollective

The other week I mentioned I wasn’t a huge pasta fan (other than fresh pasta!), those who know me well probably know what’s coming next...🙃⠀ ⠀ The funny thing is that up until I was about 17, when I met Will, I was SO PICKY. Barely ate anything adventurous, didn’t even put anything on my burgers other than ketchup and cheese LOL ⠀ ⠀ Fast forward to now, working as a private chef and in recipe development, I can’t really be picky. So although there’s a lot of things I still don’t love, I’m always looking for ways to reinvent foods I’m not a huge fan of. ⠀ ⠀⠀ Which brings me to rice. Never been a fan of it. plain rice that is, that doesn’t have any other textures involved. ⠀⠀ ⠀⠀ Risotto, I will devour, as long as it’s creamy and a little overcooked, sushi I do like but only if it’s loaded with fillings. Most other rice I really just don’t care for, it’s a texture thing, I don’t get the hype. But rice with allll the toppings so it’s like half rice and then half fruit, veg, seeds, herbs, nuts etc, I can get down with and now make fairly often. ⠀ ⠀⠀ This is from my all time fave cookbook - Simple by Ottolenghi, that my bff got me a couple years ago for Christmas!⠀⠀ ⠀⠀ It’s a combination of salty and sweet it has olives, walnuts, mint, pomegranate seeds, pomegranate molasses, garlic and feta. ⠀⠀ ⠀⠀ This is my kind of rice! Has anyone else tried it? I’m obsessed, not only with the taste but it also looks sooo good, amiright?⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #rd #rd2b #ottolenghisimple #ottolenghi #eatyourveggies #dietitianeats #rd2be #eatcolourful #eattherainbow #feelgoodfood #goodmoodfood #carbscarbscarbs #carbsaregood #pickyeaters #plantbasedeats

Fruit is full of sugar, yes but it is also full of fibre & other micronutrients. some of the best health advice i can give you is to eat fruit daily 🍊🍓🍇🍉🍌🍒🥭⠀ ⠀ Lots of other foods also contain naturally occurring sugars including veggies, grains, beans, dairy & legumes. ⠀ ⠀ I hear a lot of people say they are afraid to eat too much fruit because it contains so much sugar⠀ ⠀ The important distinction here is that fruit and the above mentioned contain naturally occurring sugars, which means they are there no matter what and not added in processing ✅⠀ ⠀ Fruit is very good for us because it is full of fibre, antioxidants, vitamins, minerals & water. The sugar found in fruit is called fructose and because of the fibre found in fruit, it is digested a lot more slowly compared to added sugars⠀ ⠀ There is no evidence suggesting that fruit consumption daily causes harm. It can be a very nutritious & filling snack, especially when paired with a source of protein😋⠀ ⠀ Fruit juice however, is not the same. Even if it says 100% real fruit juice🧃This is because we don’t get the fibre along with the juice, & there is no chewing involved so it’s very easy to drink a lot of juice in a short amount of time, resulting in a large sugar consumption & subsequent blood sugar spikes. Smoothies are a better option if you prefer to drink your fruit, if you put the whole fruit in, although eating the whole fruit will be the best option that we should aim for most often!⠀ ⠀ I hear too often “this dessert is healthy because it’s refined sugar free”. ❌ this is very misleading. Those supposedly “healthy & unrefined” sugars 🍯(maple syrup, honey, agave, coconut sugar etc) have a tiny bit more nutrients compared to white sugar or brown sugar, but the amount is so teeny tiny, that you would have to consume a very large amount to reap any benefits, & being added sugars, once in your body they act the exact. same.way. as white sugar. ⠀ ⠀ So my takeaway for you is to aim to eat more whole fruits daily, if you don’t already and don’t be afraid of them! Limit your added sugar intake & use whichever added sugars you prefer & whichever make the most economical sense for you 🙌

Just because you ate a salad doesn’t mean it’s a “healthy” meal👇⠀⠀ ⠀⠀ I hear a lot of people say they eat a huge salad every day and don’t understand why they aren’t full afterwards. ⠀⠀ ⠀⠀ First of all, the bigger the salad doesn’t mean the better, we want to focus on quality ( /well thought out choices) over quantity and need to ensure the salad is a balanced meal that will provide more than just fibre from the veggies. ⠀⠀ ⠀⠀ Veggies are amazing and we want a lot of them in our diets but we need some other important macronutrients in there too to balance things out. ⠀⠀ ⠀⠀ Just because you’re eating salad doesn’t mean it’s the healthiest, it certainly can be, and it certainly doesn’t always have to be! (Hello caesar salad with loads of parm, crispy fried croutons and bacon) But let’s take a look at how to build a satiating salad that will keep ya full and give you energy!⠀⠀ ⠀⠀⠀ Start with some greens, whatever you have kicking around 🥬 ⠀⠀⠀ ⠀⠀ Then add:⠀⠀⠀ ⠀⠀ some other coloured veg and/or fruit 🌈⠀⠀⠀⠀ some healthy fats 🥑🌰🥜⠀⠀ ⠀⠀ some protein 🍗🍳🧀🥜🍤⠀⠀ ⠀⠀ Tada! ⠀⠀⠀ ⠀⠀⠀ Endless combinations, delicious, filling and ready in a few minutes!⠀⠀⠀ ⠀⠀⠀ Mine has👇⠀⠀ ⠀⠀ A couple handfuls baby spinach ⠀⠀⠀ 2 pickled beets sliced ⠀⠀⠀ 1/2 an avocado, diced ⠀⠀⠀ 2 tbsp sunflower seeds & pumpkin seeds⠀⠀ 2 tbsp pecans ⠀⠀⠀ Homemade dressing which you can find on my last salad post !⠀⠀⠀ ⠀⠀ And a 6 minute egg on the side for extra protein 💪⠀⠀ ⠀⠀⠀ What’s your go to salad these days? I’m looking for new inspo 😍🙌⠀ ⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #rd2b #rd2be #dietitian #eatwelllivewell #eatforhealth #eatwellbewell #positiveenergy #dietculturedroppout #dietssuck #intuitiveliving #allfoodsfit #foodfreedom #feedyourbody

A different kind of post for today because I was looking through the 1 million photos my sister took of me at my bridal appts and realized I never shared any!⠀ ⠀ This is not my dress, or even close to it but like many other women, I had always day dreamed of shopping for my wedding dress. ⠀ Honestly, it was fun and a bit stressful, but only took me 2 days to find my dress, so that was a win. ⠀ ⠀ I likely will not get to wear my dress this year, and that’s ok!...Some day 😂!⠀ ⠀ Any others with weddings that will be postponed or cancelled due to covid19? Sending love to you all, it’ll be ok 💕🙌⠀ ⠀ And ps, for any Ottawa brides looking for dresses in the future, the shop where this was taken is @revellebridal and they were so helpful, amazing and so knowledgeable!! I would highly recommend! ✨

Although it might not feel like spring, hopefully this lemon curd chia parfait will brighten your day! Now let’s talk strange food combos ... ⠀ ⠀ When I was in high school, somehow I started eating lemon Greek yogurt with crushed ice in it. I think some ice fell into my yogurt one day and I just rolled with it. Super strange, I know. But I loved the crunch of the ice mixed with the creaminess of the yogurt so it became a thing for a while. ⠀ ⠀ Another superrrr odd combo I used to love was - ready for this?! ... old cheddar cheese and dibs (chocolate covered ice cream bites) wrapped in salted seaweed. ⠀ ⠀ Not as strange at all, but one of my all time fave combos that most people haven’t tried eating (from my experience) is popcorn on chips. Specifically salted, buttered popcorn on all dressed ruffles. ⠀ ⠀ It’s funny because in order to come up with new innovative food products you really have to think outside of the box, and I’m sure at first many people think various food combinations are not good, without trying them. and although I don’t think that either of my above mentioned combos would ever take off, I am sure that a lot of the most innovative food products out there were shot down at first, by many. So if you have a great idea for something that’s a little strange, have a lot of other people try it and get feedback and you might be surprised!⠀ ⠀ Anyone else have a strange food combo they love(d)? I would truly love to know !! ⠀ #innovativefood #rd2b #culinaryrd #randomthoughts #kitchenexperiments #trynewthings #foodinnovation

𝗙𝗔𝗖𝗧 𝗢𝗥 𝗠𝗬𝗧𝗛: 𝗖𝗮𝗻𝗼𝗹𝗮 𝗼𝗶𝗹 𝗶𝘀 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝘂𝘀. ⠀ ✅ 𝗙𝗮𝗰𝘁⠀ ⠀ Contrary to popular belief, canola is a heart healthy fat, and it’s also Canadian. #DYK The “can” in canola stands for Canada and “ola”, oil! Canada is the largest producer of canola oil, exporting 90% worldwide! #supportlocal⠀ ⠀ You may have read on the internet that canola oil is toxic, however this is certainly not the case.⠀ ⠀ Canola comes from a yellow flowered plant and is part of the Brassica family, which is the same family that rapeseed oil comes from, as well as mustard seed, Brussels sprouts, cabbage, cauliflower, broccoli & turnip. ⠀ ⠀ Rapeseed oil contains high levels of erucic acid, which is toxic to humans and animals. Canola oil however, was developed through plant breeding in 1976 and is 100% safe for human consumption. ⠀ ⠀ Canola is a great choice of oil due to its nutritional properties, and it also has a high smoke point, making it great for high heat cooking. ⠀ ⠀ It’s nutritional profile is very similar to that of olive oil-let’s look at the nutrition info for both based on 15 mL ⠀ 𝗖𝗮𝗻𝗼𝗹𝗮 𝗼𝗶𝗹:⠀ 𝟭𝟮𝟲 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 ⠀ 𝟭 𝗴 𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁 ⠀ 𝟵 𝗴 𝗺𝗼𝗻𝗼𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁⠀ 𝟰 𝗴 𝗽𝗼𝗹𝘆𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁 (𝟭.𝟯 𝗴 𝗼𝗺𝗲𝗴𝗮𝟯; 𝟮.𝟳𝗴 𝗼𝗺𝗲𝗴𝗮𝟲)⠀ 𝟬 𝗰𝗵𝗼𝗹𝗲𝘀𝘁𝗲𝗿𝗼𝗹 & 𝘁𝗿𝗮𝗻𝘀 𝗳𝗮𝘁⠀ ⠀ 𝗢𝗹𝗶𝘃𝗲 𝗼𝗶𝗹:⠀ 𝟭𝟮𝟭 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 ⠀ 𝟮 𝗴 𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁 ⠀ 𝟭𝟬 𝗴 𝗺𝗼𝗻𝗼𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁 ⠀ 𝟭.𝟰 𝗴 𝗽𝗼𝗹𝘆𝘂𝗻𝘀𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗳𝗮𝘁 (𝟬.𝟭 𝗴 𝗼𝗺𝗲𝗴𝗮𝟯; 𝟭.𝟯𝗴 𝗼𝗺𝗲𝗴𝗮𝟲)⠀ 𝟬 𝗴 𝗰𝗵𝗼𝗹𝗲𝘀𝘁𝗲𝗿𝗼𝗹 & 𝘁𝗿𝗮𝗻𝘀 𝗳𝗮𝘁 ⠀ ⠀ Additionally Canola oil is criticized for being “overly processed”. Like any oil, and most foods, of course it is processed. The oil has to be extracted from the plant. ⠀ ⠀ 𝗕𝗼𝘁𝘁𝗼𝗺 𝗹𝗶𝗻𝗲⠀ Rest assured that canola is a heart healthy safe oil that you can include in your diet. As with any fats you should aim for no more than 30-45mL of healthy fats/day⠀ ⠀ Continued in comments...