Osinga Nutrition Consulting - Registered Dietitian

Osinga Nutrition Consulting - Registered Dietitian Nicole Osinga, RD is a passionate Registered Dietitian in the Durham Region who regularly works with clients to help them achieve their nutrition goals.

Nicole Osinga is a Registered Dietitian with the College of Dietitians of Ontario and holds a Bachelor’s and Master’s degree in Human Nutrition from the University of Guelph. She is located just outside of Toronto, Ontario in the Durham Region. She brings a fresh and evidenced-based perspective, while working towards practical nutrition solutions with her clients. Nicole aims to promote the pleasu

re and enjoyment of eating through her work. She highlights mindful eating concepts with clients and focuses on intuitive eating patterns. She creates practical strategies with her clients, to help them achieve their nutrition and health goals. She also provides meal plans that fit her clients lifestyle and eating habits, encouraging them to prep their meals in advance. Nicole has an encouraging, motivational and understanding approach. Nicole has a strong understanding of nutritional science and helps her clients navigate through ‘nutrition non-sense’ using an evidenced-based approach.

This half marathon meant so much to me.I’m almost one year postpartum and almost one year ago I was unable to walk more ...
05/03/2026

This half marathon meant so much to me.

I’m almost one year postpartum and almost one year ago I was unable to walk more than a few steps at a time after my emergency C Section. They cut through 7 layers of me to help my big boy Jack exit safely as he was caught in the birth canal. My abdominal muscles were shot, I was struggling with PPA, barely any sleep and trying to make breastfeeding work as I was hell bent on only nourishing Jack from my milk.

11 weeks postpartum I returned to running and despite having run through my whole pregnancy (until 39 weeks), I felt weak, uncoordinated and could only run for 30 seconds at a time through a series of intervals.

Throughout the next number of months I juggled building my strength and running endurance back, exclusively breastfeeding Jack, figuring out motherhood (lol) while fairly sleep deprived and integrating work into the mix too.

My running training wasn’t perfect. Most of the workouts were done during naptime on the treadmill (and cut short after a shorter than expected nap lol) or at night when Jack was in bed. I wasn’t always showing up to my training runs with full power but I was committed as hell.

I was committed to showing Jack how strong his mother could be.

Fast forward to today, I ran a race stronger than I ever thought I could one year postpartum. I raced at a 5:06 km/hr pace and finished in 1:47. My time was one minute from my fastest half ever. I ran that fast half when I had way more time to train and carried a lot less responsibility. Oh and back then I wasn’t healing from major abdominal surgery and feeding a child from my body.

So mama, you can do hard things. You are incredible. Your kids deserve to see you achieve your goals as well.

I couldn’t have done this without the amazing support of my wonderful husband. Although he thinks I take on too much, he has been the best support. My family has also been there to lend a hand with Jack care when needed as well. I also couldn’t have achieved this without your support and guidance.

05/01/2026

A Day of Eating For Baby & Me (With California strawberries)

Recipes: Like post & comment ‘Recipe’

With Jack eating three meals a day now, I am simply modifying my meals to make them work for him instead of cooking separate meals. We have busy days so all of these meals are made in 20 mins or less and provide important nutrients – with the help of California strawberries!

Not only are strawberries Jack’s favourite fruit but they are versatile and nourishing as well. Just one cup of strawberries has 95% of the daily value of vitamin C for the day! California strawberries are delicious, versatile, and perfect to eat on their own or as an addition to any recipe (even for lunch or dinner). A bonus is that California strawberries are available across Canada even when local strawberries aren’t.

Below is how I modified meals for Jack and why each of these recipes work for us! Don’t forget to grab some California strawberries at your local grocery store and check out californiastrawberries.com for more recipes.

Breakfast: Strawberry Yogurt Bowl. I made Jack and I nearly identical bowls, his was a smaller portion however. The California strawberries are a great fibre boost in this yogurt bowl to start our day.

Lunch: Strawberry Feta & Avocado Toast. Jack just didn’t receive the raw onions (hard to chew) and feta cheese (higher in sodium). I love a quick and easy lunch like this one because we are often on the go in the middle of the day and this lunch is very portable for both of us!

Snack: Strawberry Spinach Chickpea Muffins. These are perfect for on the go! The strawberries add some vitamin C, which helps to absorb the iron in these muffins. Iron intake is so important for Jack right now!

Dinner: Strawberry Tofu Bowl. Jack didn’t receive the raw veggies in the bowl and instead I put quinoa, California strawberries and tofu on his plate. I added some h**p hearts to the California strawberries for an iron and protein boost as well.

Find California strawberries at your local grocery store. For more recipes and information, visit californiastrawberries.com.

04/29/2026

📌Save For: Homemade Vegan Protein Powder 💪
�📌Save this post for the recipe below! Share this with someone who may want to make their own protein powder. ��Have you ever been hesitant to get a protein powder due to cost, not trusting the ingredients and being unsure if it was safe for you or your family? Try making your own protein powder!
I’ve been wanting to share my protein powder containing recipes with Jack but I wanted to know exactly what was in my protein powder before I did that. This lead me to making my own protein powder, which ended up being cheaper, is only made with a handful of ingredients that I already have and a source of iron, healthy fats and fibre!��Note that this protein powder doesn’t contain as much protein as store-bought versions, but the advantages are that it is more cost effective, made with whole foods and also provides iron, healthy fats and fibre. ��HOMEMADE PROTEIN POWDER
Ingredients�-1/4 cup (30 g) h**p hearts�-1/4 cup (30 g) flax seeds�-1/4 cup (30 g) almond flour�-1/4 cup (30 g) pumpkin seeds�-1-2 tbsp cocoa powder��Blend the ingredients that aren’t a fine powder (h**p hearts and pumpkin seeds) seperately. Then, once all of the ingredients are a fine powder, combine them. Be careful not to over process as the mixture may become gummy.

One 1/4 cup serving is 9 G protein and 2 mg of iron and 3 g fibre.

📌Save For: Top Plant-Based Iron SourcesRecipes: Like post and comment ‘Iron’I have been plant-based for many years now a...
04/27/2026

📌Save For: Top Plant-Based Iron Sources

Recipes: Like post and comment ‘Iron’

I have been plant-based for many years now and also have struggled with low iron on and off. I have to say, I haven’t always had the most well-rounded diet over the years of being plant-based. Being plant-based doesn’t automatically mean that you will have low iron but it is important to identify plant iron sources and incorporate them into your everyday meals. This is why I’ve created this handy graphic and meal plan for you!

As I have recently been through pregnancy and am about 1 year postpartum, my iron needs have increased. In additional to incorporating these plant-based iron sources into my everyday meals, I have been supplementing with Megafood Blood Builder daily, which has been clinically shown to increase iron levels without the common gastrointestinal side effects. If you struggle with your iron, I definitely recommended checking out Megafood Blood Builder. .ca AD

Have you struggled with your iron before?

Save this post for the iron list in the graphic and below!

Tofu (9 oz) - 4 mg

Protein Pasta (85 g) 2.5 mg

Tempeh (9 oz) - 6 mg

Edamame (1 cup) - 3.5 mg

Lentils (1 cup) - 6.5 mg

Peas (1 cup) - 2.4 mg

Cooked spinach (0.5 cup) - 2 mg

Black beans (1 cup) - 4 mg

White beans (1 cup) - 2 mg

TVP (1/4 cup) - 2.5 mg

Fortified cereal - 1/4 cup - 4 mg

Blackstrap molasses - 1 tbsp - 3 mg

Pumpkin seeds - 1/4 cup - 2.5 mg

Megafood blood - 26 mg in 1 tablet

04/26/2026

📌Save for: Dietitians Super Simple Plant-Based Meal Prep

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If you’re struggling with meal prepping, let me show you how seamless it can be. This meal prep only uses 15 main ingredients (plus a few spices) to make four different recipes - let me show you how I did this.

The key is to use versatile proteins, starches and vegetables and to use recipes that use these overlapping ingredients. This way you’re never bored of your meals, you don’t have a long grocery list and you can get the meal prep done quickly and cheaply!

The first step is prepping the staples. For this meal prep, that means cooking rice in the rice cooker, making pickled onions, chopping the lettuce and tomatoes and making the BBQ tofu. From there, you are simply arranging these ingredients together in different ways for the different dishes.

For the taco bowls, I combined the wild rice, lettuce, tomatoes, pickles onions and tofu. I added guac for dressing.

For the meal prep BBQ tofu & wild rice bowl, you just need wild rice, BBQ shredded tofu, pickled onions and coleslaw. For the meal prep BBQ tofu tacos, you need the wraps, BBQ tofu, pickled onions, tomato and lettuce. Top with guacamole.

For the overnight oats, grab oats, chia seeds, protein powder, cocoa powder, banana and almond butter.

04/23/2026

Costco Snack $100 Giveaway 🎉🎉 AD

📌Save this post for the snack box recipes below!

If your snack craving leans towards savory/crunch then this ones for you! Innofoods just relaunched their Garden Crisp Crackers in Costco Canada stores. Not only are these super crispy and delicious but I also appreciate the nutrition benefits to these. They are made with avocado oil and the first ingredient is actually spinach! They’re gluten free but also contain some fibre.

Make sure you check them out and enter the giveaway so you can try them soon!

To enter the $100 Costco Giftcard giveaway:
1. Follow &
2. Like post and tag a friend (one comment per tag, unlimited entries)
Bonus entries: share on your story!

Winner will be announced on May 1st. Giveaway open to Canadian residents only.

Snack Box Recipes below:

Tofu Salad Box – Makes 2
-1/3 cup yogurt
-1 tsp lemon juice
-1 tsp capers (chopped)
-1 tbsp dried Italian seasoning
-8 oz tofu (firm, cut into 1 inch cubes)
-1 pickle, sliced
-23 Garden Crisp Crackers

In a bowl, mix together the yogurt, lemon juice, capers, Italian seasoning and tofu. Divide between two snack containers and add pickles, along with Garden Crisp Crackers.

Sweet Edamame Snack Box – Makes 2
-1 cup edamame
-1 cup of strawberries
-1 orange, sliced
-23 Garden Crisp Crackers

Divide ingredients between two boxes.

Crunchy Snack Box – Makes 2
-1 cup trail mix
- ½ cup guacamole
-23 Garden Crisp Crackers

Divide ingredients between two boxes.

📌Save For: Dietitan’s Top Plant Protein Sources (with Fibre too!)👍Meal Plan: Like post & comment ‘Meal Plan’This may ruf...
04/22/2026

📌Save For: Dietitan’s Top Plant Protein Sources (with Fibre too!)

👍Meal Plan: Like post & comment ‘Meal Plan’

This may ruffle some feathers by saying this but plant protein is actually superior to animal protein in a few ways.

First, it’s also a fibre source which so many of us are actually deficient in, second, it’s packed with health-promoting plant chemicals including antioxidants and phytonutrients while being lower in saturated fat and third (I could keep going on) - it’s cheaper!

So, whether you are a plant-based eater or simply want to eat some more plants, it’s time to incorporate more of these plant proteins into your daily eating habits.

My top plant proteins are:

Bean Pasta - 85 g - 17 G protein & 8 g fibre
Edamame - 1 cup - 19 G protein & 8 g fibre
Peas - 1 cup - 9 G protein & 7 g fibre
Tofu - 8 oz - 24 g G protein & 1 g fibre
Tempeh - 8 oz - 46 G protein & 8 g fibre
Lentils - 1 cup - 18 G protein & 1 g fibre
Black Beans - 1 cup - 14 G protein & 18 g fibre
Chickpeas - 1 cup - 12 G protein & 11 g fibre
H**p hearts - 1/4 cup - 13 G protein & 2 g fibre
Chia Seeds - 1/4 cup - 7 G protein & 14 g fibre
TVP - 1/4 cup - 12 G protein & 3 g fibre
Soy milk 1 cup - 9 G protein & 1 g fibre

📌Save For: High Fibre Nourishing Bowls With Ontario Parsnips ADRecipes: Like post and comment ‘Recipe’ for the recipesOn...
04/20/2026

📌Save For: High Fibre Nourishing Bowls With Ontario Parsnips AD

Recipes: Like post and comment ‘Recipe’ for the recipes

One underrated vegetable I’m looking to eat more of is parsnips. They are closely related to carrots but have a distinct, slightly sweeter and earthier flavour. They’re also packed with nutrients! They’re high in fibre, rich in potassium and contain folate and vitamin C.

How do we prepare parsnips? Well they’re super versatile – roast with oil, mash them with potatoes or air fry as fries. In todays post I’m showing you how I’ve incorporated them into 6 different bowls – with different flavour profiles!

For the parsnips, I’m picking up parsnips from Gwillimdale Farms. I always trust Gwillimdale Farm products as their family-run farms nourish families across Canada with their quality and fresh produce.

Which bowl are you trying first?

04/15/2026

📌Save For: High Fibre Costco Snack $100 Giveaway!

If you’re grabbing a snack, make it count – I always look for at least a few grams of fibre, some protein and whole foods in my snacks so I feel full between meals!

My new Costco snack Coconut Clusters (AD) checks all of the boxes. Not only is it a delicious crunchy and lightly sweet snack but it contains 4 g of fibre per serving (mostly from the pumpkin, sunflower and chia seeds) and is only made with a handful of whole food ingredients – no artificial colours or flavours. I also appreciate that it is nut free and vegan. Add it to yogurt, in snack boxes or enjoy by itself!

To enter the $100 Costco Giftcard giveaway:
1. Follow &
2. Like post and tag a friend (one comment per tag, unlimited entries)
Bonus entries: share on your story!

Winner will be announced on April 21 2026. Giveaway open to Canadian residents only.

📌Save For: Dietitian’s Top High Fibre Foods & How To Use Them
Recipes: Like post & comment ‘Recipe’I’m willing to bet th...
04/14/2026

📌Save For: Dietitian’s Top High Fibre Foods & How To Use Them

Recipes: Like post & comment ‘Recipe’

I’m willing to bet that you aren’t protein deficient but you probably are lacking FIBRE! It’s estimated that ~90% of people don’t get enough fibre in a day. Not getting enough fibre can increase our changes of colorectal cancer, heart disease, diabetes and more. 

So - let’s change that! I put together my top recommended fibre-rich foods in the post and ideas for how to use them. Save this post to reference later and grab the recipes by liking this post and commenting ‘Recipe’

My top high fibre foods:

* 3 Tbsp Chia Seeds = 10 g Fibre
* 1/2 Cup Black Beans (cooked) = 7.5 g Fibre
* 1/2 Cup Edamame = 5 g Fibre
* 1/2 Cup Oats (cooked) = 4 g Fibre
* 1/2 Cup Quinoa (cooked) = 6 g Fibre
* 1/2 Cup Barley (cooked) = 7 g Fibre
* 1 Medium Sweet Potato = 4 g Fibre
* 1 Cup Cooked Broccoli = 5 g Fibre
* 1 Avocado = 12 g Fibre
* 1 Banana = 3 g FIbre
* 1 Pear = 5.5 g Fibre
* 1 Cup Berries = 8 g Fibre

📌Save For: High Protein & Fibre Spring Overnight OatsRecipes: Like Post & Comment ‘Oats’🌸It’s finally spring so I’m cele...
04/12/2026

📌Save For: High Protein & Fibre Spring Overnight Oats

Recipes: Like Post & Comment ‘Oats’

🌸It’s finally spring so I’m celebrating with 6 new spring overnight oat flavours. All of these can be made ahead of time and are fibre and protein packed – really a perfect breakfast!

The star of the show for these spring overnight oat recipes is Nelsen-Masseys Vanilla Bean Paste, which provides rich and robust vanilla flavour with less sugar than typical sweeteners like honey and sugar. It has the consistency of honey and is enriched with real vanilla bean flecks that you can see.It’s now at Costco with a new flip-top lid allowing for more precise measurements and less mess! This vanilla paste elevates recipes with just one teaspoon and it’s not just for baking – drizzle on yogurt, oatmeal, coffee or smoothies.

Which flavour are you trying first?
🍓Strawberry rhubarb
🫐Blueberry lemon oats
🥜Raspberry pistachio oats
🍵Matcha oats
🍋Lemon poppyseed oats
🥕Carrot cake oats

04/09/2026

🍓High Protein Costco Breakfast That Tastes Like Dessert

📌Save this post for the recipe below! (AD)

I wake up wanting something sweet in the morning and if you’re in the same boat, you can’t miss this high protein (and fibre!) Costco Breakfast that tastes like dessert!

The star of the show in this dessert-for-breakfast recipe is Nelsen-Masseys Vanilla Bean Paste, which provides rich and robust vanilla flavour with less sugar than typical sweeteners like honey and sugar. It’s now at Costco with a new flip-top lid allowing for more precise measurements and less mess! This vanilla paste elevates recipes with just one teaspoon and it’s not just for baking – drizzle on yogurt, oatmeal, coffee or smoothies.

🍓Strawberry Rhubarb Baked Oats (makes 3-4 servings)

3 bananas
1 cup firm tofu
1 cup of soy milk
2 tbsp chia seeds
1 tsp baking powder
1 tsp cinnamon
1 tsp Nelsen-Massey Vanilla Bean Paste
2.5 cups oats
2 cups frozen strawberry rhubarb, thawed

Preheat oven to 350 F. Spray the ramekins with avocado oil.
In a blender, combine the bananas, tofu, soy milk, chia seeds, baking powder, cinnamon and the Nelsen-Massey Vanilla Paste. Blend until smooth.
In a large bowl, add the oats. Pour in the banana liquid mixture and mix well. Lastly, add in most of the strawberry rhubarb mix. Divide this mixture between 5 ramekins. Top with the remaining strawberry rhubarb mix. Bake for 25-27 minutes until cooked through and a toothpick inserted in the center comes out clean. Top with more Nelsen-Massey Vanilla Paste if desired and enjoy!

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9-1656 Nash Road
Clarington, ON
L1E2Y4

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Tuesday 4pm - 8:30pm
Wednesday 8am - 9pm
Thursday 4pm - 6pm

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