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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.

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!⁣

01/30/2026

One of my favorite quotes from Plant Powered Plus➡Plant-powered doesn’t have to mean only plants.

It means plants first, with flexibility always.

A plant-forward approach works with many healthy eating styles, including Mediterranean, flexitarian, vegetarian, and more

And 💯 joy is part of it-because life’s too short not to eat the damn cookie! 😉🍪

Save & share this if perfection-free nutrition is your vibe.

And, LMK where you on your plant-powered journey right now—just starting, finding your rhythm, or fully in your groove?
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01/26/2026

Friendly dietitian tip: Peel your avocado carefully 🥑⁣
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Lutein and zeaxanthin are dietary carotenoids that accumulate in the retina, where they help protect against macular degeneration. We have to get them from food, and they’re concentrated just under the avocado skin—so careful peeling helps preserve more of these nutrients.⁣
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👉 Are you a proper avocado peeler or did you learn something new? Save & share with your favorite fellow avocado lovers!⁣
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01/23/2026

One of my favorite lines from Plant Powered Plus: 💚”A plant powered diet isn’t a straitjacket. It’s a spectrum.”⁣
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That’s what I love most about this book by . It connects the powerful link between gut health and inflammation in a way that feels doable and joyful.⁣
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This isn’t about perfection or labels. It’s for omnivores, flexitarians, vegetarians, and vegans alike. You start where you are, go at your own pace, and build a way of eating that supports how you feel. ⁣
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🌱 Gut health without extremes⁣
🔥 Inflammation support without fear⁣
🍽️ Food that fits your life⁣
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😍Tell me in the comments: where are you on your plant-powered journey right now — curious, dabbling, mostly plant-based, or all-in? I’d love to know!

01/17/2026

✨ Warm, cozy, and ready in ONE BOWL!⁣
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These gluten-free blueberry orange OR raspberry lemon scones easy to make-perfect for weekend baking!⁣
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Swipe ➡️ for pics, ingredients, & instructions ⁣
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💛 Why you’ll love them:⁣
• 1 bowl, 10 minutes prep⁣
• Bright lemon or orange zest for winter sunshine vibes⁣
• Healthy-ish twist that feels like a treat⁣
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📍Tip: Frozen berries work perfectly this time of year!⁣
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💬 Save this post for your next cozy baking day!⁣
📌 Tag me if you make them. I want to see your scone pics!⁣
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01/14/2026

I'm so excited to share that Plant Powered Plus by Dr B, The Gut Health MD, launches today, and I had the honor of creating all 52 recipes for the book!

Working with Dr. B on this project was truly special. He's someone I've admired for years, and getting to collaborate with him on something this meaningful has been an incredible experience.

Plant Powered Plus explores the connection between gut health and inflammation. It's built around a practical three-phase protocol that helps stabilize gut function, calm inflammation, and build long-term resilience, without extremes or rigid rules.

The recipes are woven into each phase, designed to feel healing and supportive while also being realistic for everyday life. As someone living with Sjögren's, an autoimmune disease, the recipes are based on the gut-healthy, anti-inflammatory diet I eat (most!) days.😊

If you struggle with gut issues or inflammation, this is the book for you! Please share with your friends and family too. Thank you so much for your support. Let me know if you have any questions about Plant Powered Plus!

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San Diego, CA
92014

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

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+18583533922

Website

http://www.eastewart.com/

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