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The Spicy RD

Hi! Recipes & free meal plans at eastewart.com! Welcome! I like to keep it fun, and love to hear your input!

I'm EA, a registered dietitian nutritionist helping you eat happy, be healthy, & feel fabulous with easy gluten-free and anti-inflammatory recipes for optimal wellness, gut health & vibrant aging! I'd love for you to join me here so we can converse, support, and share with each other all things related to: healthy {and delicious!} cooking, fitness, nutrition, gluten free eating, meal planning, and more.

04/01/2026

Not to be dramatic, but this salad is a problem.

One bite and suddenly you’re:�• Craving salad every day😱�• Making homemade dressing like a pro�• Wondering why all meals aren’t this good

🥗 It’s packed with too many “good for you” ingredients…leafy greens, sweet spring strawberries, crunchy almonds, microgreens, protein of choice (chicken, chickpeas, salmon…you choose!), and (optional) creamy, tangy goat cheese.�
🍓 And, the strawberry lemon dressing is truly addictive! Like, I want to drink a shot of this dressing, addictive.🥳

😂 Did I fool you???😉�

👇 Comment “strawberry salad” and I’ll send you the recipe!

03/27/2026

I rarely make the same meal over and over, but this easy chicken salad recipe is always a hit with my family. ⁣
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This is a “no-recipe” recipe. Add ingredient amounts to your liking…⁣
✅ Cooked chicken breast (or store bought rotisserie chicken)⁣
✅ Chopped apple⁣
✅ Chopped pecans⁣
✅ Lots of fresh chopped rosemary ⁣
✅ Combo of Greek yogurt & mayo⁣
✅ Salt & pepper.⁣
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Tastes even better, well-chilled the next day!⁣
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I’m loving it lately on seedy gluten-free crackers.⁣
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⭐️Save for when you want a super easy, nourishing, high protein, high fiber (with the crackers) meal!⁣
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salad protein
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03/25/2026

March is Colon Cancer Awareness Month. And, this is one of the few cancers we can often prevent.⁣
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Screening matters. But so do your everyday habits.⁣
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As a dietitian, I focus on simple, sustainable nutrition strategies that support gut and long-term health.⁣
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💌 Comment “prevention” and I’ll send my latest newsletter on colorectal cancer prevention to you, including 5 delicious high-fiber, gut healthy recipes.⁣
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And, please save, share, and spread the word!⁣
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Tell me! Have you had a colonoscopy or scheduled your screening?⁣
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03/21/2026

Quick story👉Back in my cross country + track days, my friends and I had a post-practice ritual: turkey avocado sandwiches from our local deli-mine always piled high with sprouts. 🌱⁣
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I’d top it off with frozen yogurt and somehow still be hungry for dinner later.😳⁣
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Sadly, my metabolism may have changed😭but my love for sprouts hasn’t—and it turns out, broccoli sprouts are one of the most nutrient-dense, anti-inflammatory foods you can eat. They’re packed with sulforaphane to support gut health, brain health, and healthy aging.⁣
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➡️Swipe through the carousel for the health benefits + easy ways to add them to your meals 🥗⁣
And, save this under “nutrition tips” & tell me—are you team sprouts-yes or no???⁣
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03/17/2026

🍀Something green for St Patrick’s Day!⁣
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I could eat this fully loaded avocado toast everyday! It’s the perfect post-tennis match meal w/ carbs, protein, & healthy fats.⁣
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Start by topping your bread (I used bread) with a combo of cottage cheese mixed with basil seeds (hello fiber!!!) and cherry tomatoes. Then layer on avocado + sprouts (or arugula or micro greens). That’s it! So easy (5 minutes to make), nutritious, and delicious!⁣
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Save & share this with someone you think will love it too! Snd, LMK what green foods you’re eating today!⁣
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03/11/2026

Do you think the low FODMAP diet means bland food?

One of the biggest complaints I hear from people with IBS is that once they remove onion and garlic, their meals suddenly feel… boring.

But here’s the good news: most single-ingredient spices and herbs are naturally low FODMAP, which means you can still build tons of flavor without triggering symptoms.

As a registered dietitian specializing in gut health, IBS, and the low FODMAP diet, my spice cabinet is full of flavor boosters like:

✨ smoked paprika
✨ cumin
✨ turmeric
✨ rosemary
✨ cinnamon

…and so many more!

🌶️ Comment “Spice It Up” and I’ll send you the post with a free printable guide: 70+ Low FODMAP Spices, Herbs, and Flavor Enhancers

02/18/2026

Winter produce never tasted this good!⁣
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My Healthy Weekly Meal Plan 16 is here! And, it’s packed with seasonal produce, plant-forward (gluten free) recipes, and anti-inflammatory ingredients to help you feel energized through the mid- to late-winter slump.⁣
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This week’s dinners include:⁣
✨ Easy Shakshuka with Chickpeas⁣
✨ Miso-Glazed Salmon with Sweet Potato + Broccoli⁣
✨ Lentil & Cauliflower Salad with Orange Tahini⁣
✨ Grapefruit Avocado Salad with Honey-Mint Dressing⁣
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Plus a nourishing breakfast, a seasonal smoothie (featured in Plant Powered Plus!), a cozy lunch, and a heart health dessert-hello, Gluten-Free Chocolate Chip Chickpea Cookies 🍪!⁣
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Want all the recipes plus the printable PDF + complete shopping list?⁣
👇 Comment “meal plan 16” and I’ll send the meal plan post your way!⁣
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🌿P.S. Are you still in winter mode or fully ready for spring???⁣
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02/13/2026

Stop what you’re doing — you NEED to make these pancakes! 🍌🥞⁣
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These high-protein banana bread pancakes are SO delicious and ready in under 10 minutes. ⁣
Here’s what you need:⁣
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☐ 1/2 cup gluten-free oats⁣
☐ 1/2 cup cottage cheese⁣
☐ 1 banana⁣
☐ 2 large eggs⁣
☐ 1/2 teaspoon vanilla extract⁣
☐ Spices to taste: cinnamon, nutmeg, cardamom or cloves⁣
☐ Avocado oil⁣
☐ 1 cup frozen wild blueberries⁣
☐ 1 tsp maple syrup⁣
☐ 1/4 cup pecans, chopped⁣
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To Make:⁣
1. Blend the oats, cottage cheese, banana, eggs, vanilla, and spices in a blender until smooth.⁣
2. Cook the pancakes, over medium-high heat, in a skillet lightly greased with avocado oil.⁣
3. Heat the frozen blueberries for about 1 minute in the microwave.⁣
4. Top pancakes with blueberries and pecans.⁣
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Makes 2 servings. One serving is ~ 3 medium pancakes.⁣
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Simple, wholesome ingredients-no protein powder needed! Perfect for any meal of the day. ⁣
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Save and share for when the healthy pancake craving hits!!!⁣
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02/11/2026

🌱 Happy World Pulses Day!⁣
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If you’ve been around here for a while, you know I LOVE pulses. But what exactly are they?⁣
✨ Pulses are the dried edible seeds of legumes — think lentils, chickpeas, beans, and dried peas.⁣
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They’re one of my favorite foods for healthy aging, metabolic health, and especially GUT HEALTH.⁣
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Here’s why:⁣
🦠 They’re rich in fiber that feeds beneficial gut bacteria⁣
💪 Packed with plant-based protein for blood sugar balance + satiety⁣
❤️ Naturally low in fat and cholesterol-free⁣
🌾 Loaded with folate, iron, magnesium, and potassium⁣
🔥 Support steady energy and reduced inflammation⁣
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Even better? Pulses are:⁣
🌎 Sustainable — they require less water and help improve soil health⁣
💰 Budget-friendly — one of the most affordable sources of plant protein⁣
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Good for your gut. Good for your wallet. Good for the planet!⁣
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To encourage you to eat more pulses, I’ve got 28 recipes to make eating more lentils, chickpeas, and beans easy and delicious. From cozy soup to fresh salads to a few fun dessert surprises, there’s something for everyone!⁣
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✨Want all of my pulse recipes in one place?⁣
Comment “pulses” and I’ll send them your way. ⁣
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And, share your favorite way to enjoy pulses with me!!!⁣
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02/10/2026

What’s not to love?! 💘⁣
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PB&J Oats with 21g fiber + 23g protein 🫐🥜⁣
Creamy, naturally sweet, and seriously satisfying with gut-nourishing resistant starch and polyphenol-rich berries for a brain-boosting, heart-healthy breakfast!⁣
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To make:⁣
1️⃣ Cook ½ cup oats or oat bran with water or soy/regular milk.⁣
2️⃣ Stir in 1 Tbsp green banana flour + a generous shake of cinnamon.⁣
3️⃣ Top with 1/2 cup soy or regular milk, 1 Tbsp peanut butter + 1 cup blueberries (fresh or thawed/warmed)⁣
4️⃣ Sprinkle with 1 Tbsp basil seeds.⁣
5️⃣ Grab a spoon and dig in!⁣
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✨ Save for later & LMK if you’ll make this. Tag me if you do! ⁣
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02/04/2026

❤️ Let’s celebrate Heart Month, with this creamy, dreamy, fiber AND protein packed Banana Smoothie Protein Oats Bowl.⁣
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It was today’s yummy experiment, and my very delicious consolation prize after losing my tennis match. 🎾😢⁣
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With 45 grams of protein and 20 grams of fiber, it’s a total win for your heart, gut, and recovery game.⁣🙌⁣
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It’s ridiculously easy, and tastes like banana bread in a bowl… but dietitian-approved.⁣😉⁣
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👉 Slide 1: the creamy goodness⁣
👉 Slide 2: the full written recipe (save it!) ⁣
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High fiber ✔️⁣
High protein ✔️⁣
Heart healthy ✔️⁣
Easy + delicious ✔️⁣
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🥳Win or lose, it’s a delicious way to refuel! Save it for a morning you want your own consolation prize!⁣

Address

San Diego, CA
92014

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+18583533922

Website

http://www.eastewart.com/

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1286 University Avenue #429

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