Laura Nguyen, RD

11/19/2025

a must-read! 🌱😊👏

Recently, while browsing the candy aisle (my natural habitat as a gummy connoisseur), I was confronted by a monstrosity: protein candy. Listen, I get it. This gummy abomination is merely a reflection of the cultural moment we are in right now. It surprises exactly no one when I say that the wellness...

11/10/2025

Sometimes the meals we crave are the best source of meal prep inspiration! I was in the mood for Chinese takeout this weekend… so I turned that craving into this week’s meal prep 😊👌
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[ My fibre-rich twists ]
🍚 Rice → Added a mix of 9-grain rice
🫑 Veggies → Sauteed with green pepper, white onion & green onion
🍗 Protein → Swapped half the chicken for air-fried tofu
🥦 Added Veggies → Steamed broccoli
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Original sauce recipe: https://plantyou.com/general-tsos-tofu-vegan/

11/05/2025

It’s sometimes the little additions that can make a big difference in your plate ✨ …so here’s a speed run. As a dietitian, I love getting my clients to cook with more intention!
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Here are a few ingredients to add in to your meals to add to your everyday cooking (+why)!
🥬 Spinach → rich in magnesium, iron and fibre to support energy and digestion
Recipe: https://www.tippsinthekitch.com/easy-one-pot-lasagna-soup/

🍦 Probiotic yogurt → rich in probiotics, calcium and protein for your bone and gut health

🫘 Miso paste → adds umami and gut friendly bacteria to your meals!
Recipe: http://thevegconnection.com/miso-roasted-carrots/

🍋 Lemons → a low-sodium alternative that boosts flavour and vitamin C
Recipe: https://www.theendlessmeal.com/lemon-garlic-chicken-marinade/

🫐 Berries → packed with antioxidants that protect your cells from stress
Recipe: https://wholesomemadeeasy.com/blueberry-beet-salad/

✨ Seeds → offer omega 3s and fibre for a healthy heart and digestion

🐟 Salmon → a great source of omega-3s to support brain and heart function
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Cheers xx

11/03/2025

Reasons why I love to eat more salads in the fall: roasted beets & squash 🥰🍂👏!!! Here’s a seasonal meal that is easy to prep and that is sure to brighten up your week:
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[ 🥗 Salad Ingredients ]
- Spring mix greens
- Beets, roasted/boiled & peeled
- Roasted butternut squash
- Pomegranate seeds
- (optional) Red onion or shallots, thinly sliced
- Feta cheese
- Walnuts, roasted
- 1.5 tbsp of dressing (see below)
- Grilled chicken (recipe: https://thismessisours.com/grilled-chicken-marinade/)
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[ 🍶 Salad Dressing ]
- 2.5 tbsp balsamic vinegar (or apple cider vinegar)
- 1/4 cup olive oil
- 1.5 tbsp honey
- 1 tsp Dijon mustard
- 1 tbsp fresh orange juice
- (optional) 1 tsp orange zest
- Black pepper
- Salt, to taste

Enjoy!

11/03/2025

some good following halloweekend 🎃

10/27/2025

It’s truly the best time of the year for food 🤩🍂👏
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Did you know ?
Certain foods become even more beneficial when paired together! Here are five evidence-informed pairings and ingredients to add to your fall meals:

🧄 Garlic + Leafy Greens + Healthy Fats → enhances absorption of fat-soluble vitamins (A, D, E, K) and minerals

🍏 Apple Cider Vinegar → can help with blood sugar control

🎃 Squash → provides prebiotic fibers that nourish beneficial gut bacteria

🍎 Cinnamon + Apple → may support insulin sensitivity and steadier blood sugar

🌿 Turmeric + Black Pepper → boosts curcumin absorption for stronger anti-inflammatory effects
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Try incorporating these into your everyday recipe for help nourish the body & soul (while keeping things delish 😇)

10/16/2025

While my job doesn’t limit itself to simply telling you to eat more fruits and veggies, it’s advice I’ll always stand by 🥦❤️. But what can I say? It’s part of my job!
The more intentional we are with our ingredients, the more they embellish a dish — adding colour, texture, and nutrients that make every bite feel good from the inside out. 🌿✨
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Here are some of my go-to tricks:
🥗 Add a salad to the dinner spread – a fresh, colourful bowl always brightens the table and ensures you’ve got a nourishing option to share.

🔥 Roast veggies alongside your protein — toss your favourite seasonal veggies on the same pan as your chicken, tofu or salmon with a drizzle some olive oil, herbs and you’ve got a one-pan meal that’s full of texture, flavour and balance!

🥬 Mix leafy greens into a warm soup – stir in spinach, kale, or bok choy right before serving for an extra boost of texture and nutrients.

🥕 Add pickled or fresh veggies to a sandwich — a delicious & wonderful way to elevate a simple sandwich

🌿 Garnish soups and curries with fresh herbs – basil, cilantro, or parsley add brightness, balance, and that “something special.” (It’s the Vietnamese in me hehe)

🥕 Add veggies for more texture – chunky carrots, air fried zucchini, or roasted cauliflower turn a simple soup into something hearty and satisfying.

🍕 Make a pizza with leftover produce – do I really need to say more?

🍫 Sneak fruits & veggies into dessert – avocado in truffles or zucchini in brownies for something rich, fudgy, and secretly full of goodness!
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What’s your favourite way to sneak in more veggies? 👇
And

10/11/2025

If you’re still wondering what to bring to your Thanksgiving dinner — I’ve got you covered 😇🦃✨

Discover what a dietitian would bring to your Thanksgiving dinner!