What I Ate Wednesday: Dietitian Edition

This post was written as a part of the GoodLife Fitness Blogger Ambassador Program, however all opinions expressed are my own.

So it’s been a while since I last did a What I Ate Wednesday post… like a serious while. The last one I wrote was back in April of 2014! But inspiration struck once again this week (or rather, I made an actual effort to photograph all my food for a day), so I bring you today’s What I Ate Wednesday: Dietitian Edition.

The day started early at 5:55 am to hit up GoodLife Fitness. We usually go 3-4 times per week in the mornings, but we took the last almost two weeks off because we had other things going on (also, my legs were so sunburnt it hurt to move them for a few days!). It felt good to get back to it though. I tried jump rope for the first time since I wore a fanny pack and spent my recesses pretending to hunt ghosts (true story) – I can’t say I’m very good at it anymore, but man, is it ever a workout.

Before heading to the gym I had a handful of dried mango. I always need a little something to tide me over!

Dried mango

After the gym I had my usual oatmeal with some extra blueberries and coconut chips added on top. Some things have changed since the start of my blog – but my breakfast of choice has not! Every so often I try new things though.

Oatmeal with banana, blueberries, and almond butter

After breakfast it was off to work. I had a class in the afternoon to prepare for, so I spent the morning making a fruit infused water, making energy balls, printing off handouts, adding in some extra material to the class, and finally sitting down to check my emails over a quick lunch.

We had some leftover Brussels sprout salad with lemon Parmesan dressing from dinner the night before, so I had that in my lunch along with some hummus from the Milton farmers market, whole wheat pita bread, and a Greek yogurt. I’m all about the snacky lunches!

Packed Lunch: Brussels Sprout Salad, Hummus, Pita, Greek Yogurt

In the afternoon I had my class, which was a blast! I actually have so much fun teaching now that I’m more comfortable in front of an audience. And lucky for me, there were some energy balls left over after the class, so I snagged a few for a snack.

6-23 Energy Balls

I shared the rest with some of my coworkers – I think they like having a dietitian in the store now because I’m always giving them food!

When making a meal plan for the week I realized we had a huge stash of cheddar cheese in the fridge, so I decided to make Smitten Kitchen’s broccoli, cheddar, and wild rice casserole with some leftover diced chicken added in. There was a good half pound of cheddar in there, so obviously it tasted amazing!

Wild Rice, Broccoli, and Cheddar Casserole

I also made a quick arugula, goat cheese, and dried fig salad with pumpkin seeds to have on the side. I tossed it in olive oil and salt and then drizzled my prized aged balsamic vinegar on top. JZ bought that balsamic for me for our 1.5 year anniversary  – you know you’re a foodie when…!

Arugula salad with goat cheese, dried figs, and pumpkin seeds

After dinner while writing up this post I snacked on some rhubarb banana bread from my freezer stash. We’re trying to eat up as much food as possible in preparation for our move next week. We haven’t even started packing yet – eek!

Rhubarb banana bread

That’s it. So until next year… just kidding, I’ll try to do another one of these posts before next year!

What did you eat yesterday? 


Filed under WIAW

Fig and Date Compote with Greek Yogurt

This month I’m teaching a class on sugar.

Fig and Date Compote with Greek Yogurt  and Toasted Almonds

Let’s talk about sugar for a minute. Society has a habit of demonizing one food at a time – and right now that’s sugar. Are these beliefs unfounded? No. Sugar really does nothing for us but provide empty calories which can lead to weight gain and increase blood triglycerides which can contribute to heart disease.But… it also contributes flavour and pleasure.

As a member of the “all foods fit” camp, you definitely won’t ever hear me recommending that you go on a sugar free diet. But I think a lot of people could definitely do with less of the stuff in their diet. It’s not only crazy abudant in processed breakfast and snack foods, but it’s also snuck itself into products you wouldn’t even expect it to be in – like pasta sauce and salad dressings.

Fig and Date Compote with Greek Yogurt and Toasted Almonds

My opinion is that we just need be more moderate about our sugar intake and be more purposeful when we eat it. Leave it out where we don’t need it, which will leave more room to have sugar where we want it occasionally (such as a cookie after dinner or maple syrup on our pancakes).

You can also reduce the sugar you eat by modifying the recipes you make. I find a lot of baked good recipes like muffins and quick breads often call for a lot more sugar than they need. I usually cut down the sugar by 25% and they’re still plenty sweet for me! That’s what I did when I came across this Tyler Florence recipe that I wanted to adapt for one of my classes last month. In my first adaptation I cut down the honey by a half, but by the third time I taught the class I had cut it down to just 2-3 tbsp! And this dish was still a big hit since the figs and dates provide plenty of sweetness on their own. Served over plain 2% Greek yogurt it makes a delicious snack or light breakfast.

So have your sugar in moderation and with pupose, don’t overthink it, and just enjoy your damn food!

Fig and Date Compote with Greek Yogurt and Toasted Almonds

Fig and Date Compote with Greek Yogurt
Prep time
Cook time
Total time
Yield: 4-6 servings
  • 6 dried figs, chopped
  • 6 Medjool dates, chopped
  • 2-3 tbsp honey
  • Juice from 1 lemon
  • ¼ cup water
  • Scant ¼ tsp cinnamon
  • 2% plain Greek yogurt
  • Toasted sliced almonds
  1. Combine the chopped figs and dates in a small pot with the honey, lemon juice, water, and cinnamon. Bring to a low boil and simmer for about 5 minutes, or until mixture has thickened slightly (note: it will continue to thicken after you take it off the heat, so take it off when it's still runny).
  2. Serve over 2% plain Greek yogurt with a sprinkle of toasted sliced almonds.

Fig and Date Compote with Greek Yogurt and Toasted Almonds

What are your thoughts on sugar?


Filed under recipe

Month In Review: May 2015

It’s the first of June which means the end of my birthday month… oh wait, just kidding, I’m celebrating again this weekend! But after that I swear I’m done with the festivities. Other than birthday celebrations though, here’s what went down this month:

Month In Review: May 2015

// Chelsea’s Healthy Kitchen Recipes

Sunbutter Banana Chocolate Chip Cookies: Made with oats, bananas, flax, dried cranberries, and chocolate chips, these wholesome cookies make a good healthy snack or breakfast!

Sunbutter Banana Chocolate Chip Cookies

Mediterranean Millet Salad with Sun-Dried Tomatoes and Goat Cheese: If you love the flavours of Greek cuisine, you’ll love this salad!

Mediterranean Millet Salad

// Chelsea’s Healthy Kitchen Blog Posts

8 Ways to Teach Children About Food: Food education may not be mandatory in schools, but you can make it happen at home with these ideas!

Boyfriend Approved Vegetable Side Dishes: If JZ likes these dishes, your picky boyfriend will too. Trust me.

Healthy vegetable recipes that your boyfriend will actually like!

Birthday Week: Friends, family, and food – what more could a girl ask for?

// Off The Blog

The beginning of this month was stressful because I had to write the Canadian Dietetic Registration Exam to get my permanent RD license. I still don’t know my results yet, so cross your fingers for me!

The rest of my month was smooth sailing. Mid May I attended a cooking class at Sobeys with fellow RD Andrea. It was taught by a local chef who was actually on an episode of Chopped! He made a fantastic Italian themed menu with grilled apricot and burrata salad, gnocchi and morels in cream sauce, lemon and parsley breaded pork loin, and mini ricotta cheesecakes with stawberry rhubarb compote. Pictures are up on my Instagram!

We also started hunting for a new place this month, which has been a headache to say the list. Why can’t we find an apartment with a renovated kitchen, air conditioning, parking for two cars, and no ugly flooring for a price that won’t empty our bank accounts? All I can say is that we’d better find somewhere in the next four weeks, or else we’re going to be taking up residence in a cardboard box in the park!

// Favourite Links

Our new favourite breakfast
The most delicious shrimp recipe
Loved these banana muffins
This strata was a big hit on Mother’s Day
Yes! Please tell me I’m not the only one who loved this movie
This post from fellow RD Helen West is a good laugh

What were the highlights of your month?


Filed under blogging