Megan V. Carrier, RD, LLC

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Megan V. Carrier, RD, LLC

Welcome to an integrative nutrition practice that focuses on treating the whole person at any stage of life

02/15/2026

Salmon

Sometimes simple is best! This easy baked salmon is flavorful, nourishing and perfect for busy weeknights. Minimal ingredients, no fuss, and always delicious! 🐟🍋

Ingredients 🛒
Salmon filet
Salt
Pepper
Fresh lemon

Instructions 👩‍🍳
Preheat oven to 350°F
Place salmon filet on a parchment-lined baking sheet
Season with salt and pepper
Add a light squeeze of fresh lemon
Bake for ~23 minutes (longer if you prefer)
Remove from over, serve, and enjoy

02/13/2026

4-Ingredient Banana Pancakes

Simple, nourishing, and gluten free! These pancakes are made with just a few whole-food ingredients and are higher in protein to keep you full and satisfied! Perfect for busy mornings or meal prep! 🥞🍌

Ingredients 🛒
2 ripe bananas
2 eggs (or 1 duck egg)
½ cup nut or seed butter (peanut, almond, cashew, or sunflower)
2 Tbsp ground flaxseed
1 cup fruit of choice (optional)
1/2 cup puréed beets (optional) for color and fiber

Instructions 👩‍🍳
Add bananas to a bowl and mash until smooth
Mix in eggs (or duck egg)
Stir in nut or seed butter until combined
Add 2 Tbsp ground flaxseed
Fold in fruit of choice
Scoop batter onto a cookie sheet or cook in a nonstick pan
Bake at 350°F for ~15 minutes or cook on stovetop until set
Serve warm and enjoy!

02/08/2026

Chicken Soup

The ultimate cozy, nourishing meal made simple! This chicken soup comes together fast using homemade broth and veggies. Perfect for busy days, meal prep, or when you need something warm and comforting! 🍜🐔🔥

Ingredients 🛒
Chicken broth (see chicken broth recipe on my page)
Cooked rice (or pasta)
Onion (chopped)
Carrots (chopped, fresh or frozen)
Celery (fresh or frozen)
Any extra veggies you like (fresh or frozen)
Cooked chicken
Salt
Pepper
Any additional seasonings you enjoy!

Instructions 👩‍🍳
Start by warming up your chicken broth in a stock pot
While the broth heats, cook rice (or pasta) separately
Add chopped onion, carrots, celery, and any other vegetables to the broth
Stir and let veggies cook until tender
Add extra water if needed to reach your desired broth level
Add chopped pre-cooked chicken
Season with salt, pepper, and any extra spices you like
Stir in cooked rice (or pasta)
Let everything warm through and enjoy!

02/07/2026

This winter has been especially difficult with the cold temps, but today’s-20 wind chill is really challenging.

02/06/2026

Homemade Chicken Broth

Warm, cozy, and made completely from scratch! This chicken broth is packed with flavor, super versatile, and perfect for soups, stews, grains, and everyday cooking! Plus, it freezes beautifully for easy meals later! 🐔🦴🍲

Ingredients 🛒
Chicken bones or roasted chick carcass
Onion (chopped)
Celery (chopped)
Carrots (chopped)
Parsley
Bay leaves
Thyme
Peppercorns
Cloves
Water (to fill stockpot)

Instructions 👩‍🍳
Start with chicken bones or leftover roasted chicken carcass
Make a mirepoix: chop onion, celery, and carrots
Add all veggies to a large stockpot
Add peppercorns, parsley, bay leaves, thyme, and cloves
Fill pot with water to the top
Simmer low and slow for 3–4 hours
Strain broth, discard solids, and store
Use as a base for soups, grains, and meals — or freeze for later

01/29/2026

Brussels Sprouts

Crispy, tangy, and full of flavor! These roasted brussel sprouts are an easy nutrient-packed side dish that pair with just about any meal! Simple ingredients, big payoff! 🥦🔥

Ingredients 🛒
Brussels sprouts
Avocado oil
Balsamic vinegar
Salt
Pepper

Instructions 👩‍🍳
Wash Brussels sprouts and trim the ends Cut into quarters for even roasting
Place on a parchment-lined baking sheet
Drizzle with avocado oil and balsamic vinegar
Season with salt and pepper
Toss to coat (You can mix in a bowl first if preferred)
Roast at 350°F for ~30 minutes
Remove from oven and enjoy

01/26/2026

Crispy Potatoes and Parsnips

A crispy, flavorful alternative to traditional french fries! These air-fried potatoes and parsnips are golden on the outside, tender on the inside, and made with simple ingredients you probably already have! 😄

🥔✨Ingredients 🛒
About 6-8 potatoes
About 8-10 parsnips
Olive oil
Salt
Pepper

Instructions 👩‍🍳
Place your potatoes in a pot and cover with cold water
Bring to a boil and cook until fork tender
While the potatoes cook, cut parsnips into french fry style lengths
Boil parsnips until fork tender and drain
Slice potatoes into wedges or fry-shaped pieces
Combine potatoes and parsnips in a bowl.
Drizzle with oil, salt, and pepper
Toss to coat evenly
Transfer to a parchment-lined sheet or air fryer basket
Air fry or bake at 425 for 15 minutes
Flip the potatoes and parsnips, and return to the air fryer/over until crispy and golden on both sides

01/21/2026

Warm, cozy, and so easy! This crockpot beef soup is the ultimate comfort meal with minimal prep and lots of flavor! Perfect for meal prep or colder days! 🥩🥕🥔

Ingredients 🛒
Celery
Carrots
Onion
Potatoes
Cubed beef
Water or beef broth
Salt
Pepper

Instructions 👩‍🍳
Start with a mirepoix: celery + carrots + onion
Chop celery and add to crockpot
Royghly chop carrots and add to crockpot
Chop onion and add to crockpot
Chop potatoes and add to crockpot
Add cubed beef* to crockpot (make sure to break it up so it cooks evenly)
Add water/beef broth to fill the crockpot
Season with salt and pepper
Cook on low for 4-6 hours
Stir, serve, and enjoy!

*You can lightly brown beef cubes in a pan if you like, or toss in flour and lightly brown in pan before adding to the crock pot. This holds in moisture and flavor.

01/20/2026

The Pennsylvania Farm Show came to an end over the weekend. So many beautiful animals, great food from Pennsylvania, and lots of wonderful, local vendors. There is so much to appreciate from an agricultural point in this state.

01/18/2026

Homemade bone broth is one of those simple recipes that feels extra nourishing! It’s cozy, comforting and packed with flavor. Plus, it is an easy way to use bones and create something nourishing from scratch! It’s perfect for soups, stews, cooking rice, or sipping on cold days! 🍲🦴.

Ingredients 🛒
Beef bones
Tomato paste
Water (enough to cover + fill stockpot)

Instructions 👩‍🍳
Place bones in a deep pan
Spread tomato paste all over the bone Roast at 375°F for ~45 minutes
Let rest a few minutes while you prep your stockpot
Transfer roasted bones to the stockpot
Scrape all the browned bits + drippings from the pan and add them to the stockpot
Fill stockpot with water to the top
Simmerer on low for 4-6 hours on the stovetop
Strain and enjoy

01/12/2026

More cuteness arrived last night on the farm. 🐑 I had a feeling Sally was going to deliver over the next 24 hours when I saw her at 3:30, but I was surprised a couple of hours later that they already arrived. This experience was much easier, as I didn’t help at all. Sally and her two little girls are doing well.

01/04/2026

The latest additions to the farm! 🐑 Friday night was anything but quiet. I knew Trouble was in labor, but I had no idea she was carrying twins, and both decided they wanted to come out at the same time! I went out the check on her, and she had 4 hooves and a nose sticking out, which is bad news. Thanks to some guidance from great fellow sheep farmers, I was slowly able to push one lamb back in and gently pull the spotted one out first. It a girl! Then, the second was facing the wrong way. He was swiftly delivered next.

Nothing prepares you for delivering farm animals in 16-degree weather at 9 pm at night! Just another testament to the amazing work that farmers do to nourish our bodies. Both lambs and Trouble are doing well, despite the very cold temperatures here lately.

Address

Philadelphia, PA

Telephone

+16107625248

Website

http://www.meganvcarrierrd.com/

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