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Dani Health - Dietitian & Nutrition Services

3121 Blanshard Street
Victoria, BC
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Dani Health - Dietitian & Nutrition Services

  • Home
  • About Us
    • Registered Dietitian
  • Services & Rates
    • Rates
  • Our Programs
    • Weight Loss Program
    • Low FODMAP Diet
    • Health Specific Programs
    • Accountability Package
  • Reviews
    • Client Reviews
    • IBS Testimonials
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Build a Greek Breakfast Bowl

March 11, 2019 Danielle Van Schaick, Registered Dietitian
Greek Yogurt Bowl Picture.jpg

Use these ideas to build a Protein-Packed Breakfast Bowl


Start off with 3/4 cup of yogurt (I like to use plain Greek yogurt as it is high in protein)

Fruits - Choose 1 or 2 (1/2 cup diced)

Blueberries, Strawberries, Raspberries, Blackberries, Kiwi, Mango, Pineapple, Peach, Oranges, Bananas, Cherries, Fig

Nuts - Choose 1 (1.5 Tbsp)

Almonds (I like slivered and toasted), Walnuts, Pecans, Cashews

Dried Fruits & Seeds - Choose 1 or 2 (1 Tbsp)

Chopped Dates, Dried Cranberries, Dried Cherries, Chia Seeds, Hemp Hearts, Pumpkin Seeds

Add a touch of Sweetener and Spice

Honey, Pure Maple syrup, Cinnamon, fresh Nutmeg

A couple of my favourites

Banana & Blueberry Seed Bowl  - Greek Yog, 1/4 cup blueberries, 1/2 Banana, Tbsp Sunflower Seeds, Tbsp Hemp Hearts, 2 Tbsp pumpkin seeds, dash of cinnamon

Greek Orange Cinnamon Bowl - Greek Yog, 1 Medium Orange diced, 3/4 tsp of Honey, dash of cinnamon. 

~ Enjoy!

In Fav Things Tags Breakfast, Greek Bowl, Healthy

Not the same "ol" lunch ideas

August 23, 2017 Danielle Van Schaick, Registered Dietitian
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Grainy Honey Nut Sandwich

Instructions:

Grab two slices of sprouted or grainy bread (with gluten or without). Which ever hearty bread you fancy. Toast the bread if you wish. Spread 1 Tbsp of Almond Butter on one slice of bread. Drizzle 1 tsp of Honey over almond butter. Add a dash of Cinnamon. Top with other slice of bread and cut on the diagonal. Enjoy with a bit of fruit and a greek yogurt for an extra protein punch. *You can substitute Peanut Butter or Cashew Butter for the Almond Butter
 

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Smoked Salmon Lunch

Instructions:

*You want to keep the ingredients separate until you are ready to feast. We want the crisp bread to stay crisp. 

Take 4 or 5 rectangular Rye Crisp Bread (Finn Rye Crispbread - find it in the cracker aisle). Top each crisp bread with a smear of Cream Cheese (in total about 1.5 Tbsps). Slice 40-45 grams of Smoked Salmon thinly, and top cream cheese. Take a wedge of lemon and squeeze over the salmon. Have 1.5 cups of raw vegetables and 15 grapes to make it a meal. *If you really want to take this little lunch up a notch add some fresh chives, capers or dill to the cream cheese :).
 

protein-bento-snack-boxes.jpg

Mediterranean Bento Box

Instructions: 

I love bento type meals or platter meals. There are so many different flavour combinations that you can play with. The picture above kind of tells it all. Aim for approximately 2 Tbsp of Hummus and 30 grams of Cheese. 

*Other Ideas for your bento box. Leftover Rotisserie Chicken, Roasted Almonds, Feta Cheese, Balsamic Vinaigrette for some veggie dipping, Naan bread, Dark Chocolate ;)

In Recipes, Fav Things Tags Healthy, Lunch, Ideas, Fruits & Veg, Gluten-Free

Don't Let Your Meals Suck!

October 27, 2016 Danielle Van Schaick, Registered Dietitian

It's often one ingredient or one extra step that can transform your sandwich, salad or the whole meal. Take the extra second in front of your cabinet or fridge and ask yourself 'what would make this taste better?'. Meals are only boring if you make them that way. 

Here are a few things I do to make meals tasty and interesting.

  1. Always keep green onions on hand. You would be surprised how much flavour they can add to your sandwich or a simple salad. 
  2. Peel your carrots. A lot of people keep the peel on. There is nothing wrong with this if you like the 'taste' from the peel. But overall I think more people would dig raw carrots if they didn't leave the bitter peel on.  And, no you are not sacrificing much in the way of nutrients and fibre. 
  3. Grainy mustard. You will always find this ingredient in my house. It can liven up a veggie sandwich or add to your oil and vinegar dressing. 
  4. Let your meat rest. After you've cooked almost any type of meat, whether it's on the bbq or in the oven let it rest i.e. leave it alone. Don't cut into it right away or all of it's juices and flavour, flow out. 
  5. Toast slivered almonds. Prep a batch of slivered almonds for the week. Toast them in the oven or on the stove in a pan. But be careful. I've gotten sidetracked and came back to black almonds more than once :) These little toasted bits of deliciousness add some healthy fats and protein, and can transform your plain green beans, rice, quinoa or even plain cut up fruit. A fav of mine is yogurt, cinnamon, orange and toasted almonds, mmmmm.
In Top 5, Fav Things, Tips Tags Top 5, Tips, Health, Fruits & Veg, Fav Things

Some of My Weekly Food Staples

October 21, 2016 Danielle Van Schaick, Registered Dietitian

Here are some of the things you will find in my house every week.

Mineral Water – San Pellegrino or Gerolsteiner after yoga is so delicious and thirst quenching

Almonds – 12-20 is an easy snack that packs a protein punch.  Plus they go on just about anything from yogurt, fruit, cereal to cooked green beans

Drawer Bars – I store energy, protein bars, and grainy bars like a squirrel. You will find them in my office desk drawer, glove box and workout bag. You have to make sure your Blood SUGARS are BALANCED.

Smoothie – I’m knocking back a smoothie of some kind at least 4 days a week. My favorite smoothie is called Happy Belly Smoothie created by Jillian Raycroft. Check it out on her awesome website www.makelovetoyourlife.ca or email me and I will send you the recipe.

Hummus & Crackers  - My go to right now is caramelized onion hummus with Mary Crackers or Nut Thins.

Dark Chocolate & Red Wine – Because it’s Dark Chocolate & Red Wine :)

In Fav Things Tags Chocolate, Water, Almonds, Fav Things, Protein Bars, Happy Belly, Smoothie

Dani Health  Dietitian & Nutrition Services  Victoria, BC
phone 250-532-2507     Email info@danihealth.com

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