Author: Nicole Osinga, RD, MAN, BASc

I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.
Recipes/Salads

Easy Greek Quinoa Salad

1 Comment

quinoa salad

A basic but tasty quinoa salad recipe!  I’ve been making this salad for a couple of years now as a lunchtime staple and I thought it was about time to share. Nothing’s easier than this – make some quinoa, chop some vegy’s, sprinkle on some feta and add some dressing! I don’t follow a recipe for this, but I will list one for those uncomfortable not following a recipe when preparing something new (a message to you folks – live a little ;))

Read More “Easy Greek Quinoa Salad”

Fitness/Protein/Spotlight on Nutrients

Protein: Recent Research on Maintaining Muscle Mass

11 Comments

I get asked a lot about protein in and outside of the workplace. I’ve done a couple of posts on protein thus far (check them out here and here). In order to avoid repeating myself, I’m going to explore protein in a slightly different light: how to consume protein to maintain muscle mass throughout life and into older adulthood.

Read More “Protein: Recent Research on Maintaining Muscle Mass”

Spotlight on Nutrients

Sugar: The Bait of The Food Industry?

Leave a comment

I have been making an effort to familiarize myself with popular ‘Diet Books’ and am currently reading Micheal Moss’s Salt Sugar Fat: How the Food Giants Hooked Us. I try to look at these books with a some degree of skepticism, as not all are built on good evidence (one of the worst being Wheat Belly…but that is in another post) or they tend to exaggerate the truth to generate publicity.

Read More “Sugar: The Bait of The Food Industry?”

Entrées/Recipes

Black Bean-Roasted Zucchini-Goat Cheese Enchiladas

Leave a comment

Image

The texture of these little numbers is fantastic and creamy! I found them very filling too – two of them made for a pretty satisfying and complete vegetarian meal. They are a bit heavier on the prep work, but making 10 at a time allowed me to freeze and pack away 8 for future lunches/dinners! An easy 4 extra meals.  To save time, you can  prep the sauce and/or filling ahead of time for a quick meal. Using store-bought enchilada sauce would also abbreviate the prep, although you would sacrifice the taste!

Read More “Black Bean-Roasted Zucchini-Goat Cheese Enchiladas”