Nicole Addison, RD, MHSc

#ad #AD stop skipping breakfast in 2025 with these EASY banana breakfast muffins @Ontario Dairy is helping us fuel our health goals this year! As a dietitian I am all about making nutrition as easy and uncomplicated as I can. Which is why I love using key ingredients like Ontario dairy products to help enhance the nutrition of my favourite easy recipes. Just one cup of milk (250mL) contains 15 essential nutrients including 9 grams of protein so it’s the perfect ingredient to add to these breakfast muffins to help fuel busy mornings! Let me know if you try these!! Ingredients: ⅓ cup plain yogurt 1 cup Ontario milk 2 +3/4 cups oats 1 tsp baking soda 1 tsp cinnamon ½ tsp salt 2 brown bananas, mashed ⅓ cup maple syrup 1 egg 2 tsp vanilla extract ⅓ cup chocolate chips (optional) Instructions 1. Preheat the oven to 350F and line a 12 cavity muffin tin. 2. In a large mixing bowl combine oats, baking powder, cinnamon and salt. 3. To the same bowl, add in mashed bananas, maple syrup, plain yogurt, milk, egg and vanilla extract. Stir until fully combined. Add chocolate chips if using and mix to combine. 4. Divide the batter evenly among the cavities of the muffin tin. 5. Bake for about 24-27 minutes or until the top is brown. Allow to cool. #easybreakfast #quickrecipe #ontariodairy #dairyfarmersofontario #healthybreakfast

I am here to prove to you that healthy eating doesn't have to be boring and in 2025 we are saying bye to bland salads!! SO if your new years resolution is to eat healthier than you have to give these recipes a try!! They are balanced, packed with flavour, and perfect for meal prep!! These are my TOP FIVE favourite salads I like to have on rotation: 1. Thai chopped salad 2. Chickpea feta cucumber quinoa salad 3. Bang bang roasted broccoli salad 4. Healthy chicken pesto pasta salad 5. Spring roll salad All recipes can be found in my bio!! - - - - #EasyRecipes #mealprep #dietitian #salad #healthyrecipes #easymeals

I have HUNDREDS of free recipes and 15 weeks of FREE meal prep plans at nourishedbynic.com AND don’t forget to join my weekly newsletter where I send out recipe ideas, nutrition tips and meal prep plans! I have a free option accessible to everyone as well as a paid option for a bit more detail!! JANUARY 3rd is the LAST DAY to get 25% off (that’s 2 months free) of my FULL downloadable meal prep plans including recipes, grocery lists and plans sent straight to your inbox every single week!! • today is also the last day to get my meal prep and grocery shopping ebooks FREE with an annual subscription!! In this ebook you’ll get: - 50+ pages of tips to make healthy eating EASY for you! - Grocery shopping and meal prep planning templates - An entire weekly meal plan of some of my favourite recipes - 16 recipes (some fan favourites and some BRAND NEW) & since it’s been A WHILE since I did an intro- I’m Nicole!! I’m a registered dietitian located in Canada 🇨🇦 on a mission to make healthy eating easy and accessible for everyone!! For the past 3+ years I’ve been sharing nutrient- dense recipes that taste amazing and PROVE nutrition doesn’t need to be overly complicated or time consuming. Checkout my website for 400+ recipes and FREE nutrition content! PLEASE let me know if you have any requests or questions!! I CANNOT wait to continue diving in more and hopefully helping to make your 2025 the best year yet!!! • • • • #EasyRecipes #mealprep #dietitian #nutritiontip #groceryshopping #healthyrecipe #healthyeating #healthylifestyle

MY TOP RECIPES OF 2024 COUNTDOWN IS ON! ⬇️✨ #6 is my SAVORY COTTAGE CHEESE BREAKFAST MUFFINS!! They are one of my Sunday meal prep options because they are are so easy to make, come together with only 15 minutes of prep, packed with 16g of protein and they are completely customizable, so I love mixing up the flavours!! All ya need is: 1 lb turkey breakfast sausages removed from the casing 4 eggs ¼ cup milk 1 cup 2% cottage cheese 1 tablespoon olive oil 1 tablespoon maple syrup 1.5 cups all purpose flour 2 teaspoon baking powder ½ teaspoon salt 3 cups chopped vegetables broccoli, spinach etc. 3 green onions greens and whites sliced finely 1 cup cheddar cheese shredded *bake at 400F for 23-27 minutes* - - - - #breakfastinspo #EasyRecipe #healthylifestyle #dietitian #breakfastideas #mealprep

#ad #AD The EASIEST weeknight meal! As a dietitian I really try to keep meals as simple as possible. Blending roasted veggies into a pasta sauce is one of my favourite ways to do this! Whenever I make this recipe I always make sure to use key ingredients like milk for an easy way to add additional nutrients. Just one cup of milk (250mL) contains 15 essential nutrients including 9 grams of protein so it’s definitely a staple ingredient to ANY pasta sauce! Let me know if you try this one!! Roasted Vegetable Pasta Sauce with local milk 4 tomatoes 1 red bell pepper 1 yellow onion 1 head garlic Olive oil 1 cup Ontario milk ½ cup parmesan cheese ½ tsp salt ½ tsp black pepper 1 teaspoon dried oregano 1.Roast vegetables at 400F for 40 minutes. 2. Once the vegetables are soft add them to a blender with Ontario milk, parmesan cheese, and spices. Blend until smooth. 3. Pour over your favourite pasta for an easy nourishing meal! #easymeal #dietitian #weeknight meal #ontariodairy #dairyfarmersofontario @Ontario Dairy

MY TOP RECIPE OF 2024 ⬇️✨ My #1 recipe of the year is my BREAKFAST PROTEIN BISCUITS!! They are the ULTIMATE savoury meal prep breakfast option!! I've made them so many times this year and never get bored of this recipe because I always switch up the mix-ins to whatever I have on hand!! Each biscuit has 15 g of protein which makes them the PERFECT addition to any balanced breakfast!! All ya need is: 1 +¾ cups plain 2% Greek yogurt 4 eggs 2 + ½ cups all purpose flour ¼ cup ground flaxseed 1 teaspoon garlic powder ½ teaspoon red pepper flakes 1 tablespoon baking powder 2 teaspoon salt 1.5 cups spinach chopped ½ cup chives finely diced 1.5 cups cheddar cheese shredded, divided 2 cups cooked ham diced *Bake at 400F for 5 minutes then 350F for 20 minutes* - - - - #breakfastinspo #EasyRecipe #healthylifestyle #dietitian #breakfastideas #mealprep

ANOTHER FULL WEEK OF MEAL PREP⬇️✨ THE last of our meal prepping series for 2024 and this one is a favourite! As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing everyday (&spending 6 hours prepping food) SO instead of meal prepping i like to do a mix of “ingredient prep” & “meal prep” and this week I kept it SUPER simple with a few staples to get me through a busy week!! MAKE: • 1 x easy breakfast (HIGHER PROTEIN AVOCADO TOAST) • 1 x grab and go balanced snack: (PEANUT BUTTER YOGURT DIP) •1x versatile protein for lunches (CRANBERRY AND PECAN CHICKEN SALAD) • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down or store in a colander!) * prep your produce! This week I washed some blueberries with baking soda (1 tsp baking soda/4 cups water) and sliced some apples (soak in 1/2 tsp salt per 1 cup of water for 5 minutes before thoroughly rinsing) Recipes are in my profile! • • • • #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

Why do dietitians love lunchables? They are such an easy, healthy, and FUN way to pack in a balanced and nutritious meal into your day! Lunch is such an important meal to keep us energized throughout the day and avoid the 3pm slump and my formula guarantees a delicious and healthy lunch every time!! All ya need is: protein + fibre-rich carbohydrate + fruit and veggies + snack/sweet treat SO here's some of my all time favourite proteins to have in the rotation!! 1. spicy tuna salad 2. easy 5 ingredient chicken salad 3. turkey feta meatballs 4. creamy ranch chicken salad 5. muffin tin pizza cups - - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

COOKIE DOUGH OVERNIGHT OATS ⬇️✨ You KNOW I love turning my breakfast into dessert and these cookie dough overnight oats are probably one of my new favourites!! All you need is: ½ cup oats 1 tablespoon chia seeds 1 tablespoon vanilla protein powder optional ¼ teaspoon cinnamon Pinch of salt 3 tablespoon plain 2% Greek yogurt ½ cup milk 1 teaspoon brown sugar or maple syrup ½ teaspoon vanilla extract ⅛ teaspoon almond extract optional- for a more 'cookie dough' flavour ½ tablespoon natural peanut butter 1 tablespoon chocolate chips #EasyRecipe #overnightoats #dietitian #mealprepbreakfast #onthisday

As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing every day (& spending 6 hours prepping food)!! Meal prepping should be based on what works best for your life!! BUT if you are looking for somewhere to start this is my method: MAKE: - 1x easy breakfast - 1x grab and go balanced snack - 1x versatile protein for lunches - properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!) - prep your produce! WHAT'S ON THE MENU: - Chocolate chip cookie dough overnight oats - Greek Marinated chickpeas - Copycat Costco quinoa salad - Avocado green goddess dressing - Garlic herb cottage cheese dip - Homemade perfect bars - - - - #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

TRY this with apples 😍 The EASIEST “caramel” style dip quite possibly ever All you need is: - 1/2 cup peanut butter -1/4 cup maple syrup - 1/2 tsp vanilla - pinch of salt As always full recipe is on my site too! Enjoy!!! #EasyRecipe #veganrecipes #vegancaramel #easysnack

TOP RECIPES OF 2024 ⬇️✨ My #4 recipe of 2024 is my PESTO CHICKEN WRAP!! This recipe is the perfect balanced packable lunch idea! It's packed with protein, healthy fats, and fiber to keep you feeling full all afternoon long and it can be easily thrown together in 5 minutes (perfect for night before work or during lunch break)!! All you need is: 1 large whole wheat tortilla wrap 1.5 tablespoon hummus 4 slices natural deli chicken breast can also use ½ cup chopped sliced chicken breast 2 slices havarti cheese ½ cup coleslaw mix ½ cup spinach finely chopped 2.5 tablespoon plain Greek yogurt 1.5 tablespoon pesto ¼ cup cherry tomatoes Balsamic glaze optional - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

SHEET PAN BUFFALO CHICKEN BOWLS ⬇️✨ I LOVE a sheet pan meal because they make the easiest weeknight option!! This recipe is guaranteed to impress the whole family, is perfectly balanced, with minimal prep required, and ready in only 40 minutes!! All ya need is: 3 cups cauliflower florets 1 large sweet potato diced into small pieces 1 red onion sliced 2 tablespoon olive oil divided 1.5 lbs chicken breast cut into 1 inch chunks 1 tablespoon paprika 1 teaspoon onion powder 1 teaspoon garlic powder Salt to taste 1 cup panko bread crumbs Black pepper to taste *bake at 400F* Green onions for topping Feta cheese for topping Buffalo Honey Sauce: 4 tablespoon buffalo sauce mild 2 tablespoon honey Easy Ranch Coleslaw: ⅓ cup plain greek yogurt 2 tablespoon mayonnaise Salt and black pepper to taste 3 tablespoon fresh dill finely chopped ½ teaspoon garlic powder ½ teaspoon onion powder 1.5 tablespoon vinegar 1 bag coleslaw mix - - - - #easymeals #healthydinner #highprotein #weeknightdinner #proteinpacked #easyrecipeideas

TOP RECIPES OF 2024 ⬇️✨ Fourth place goes to one from my meal prepping series!! As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing every day (& spending 6 hours prepping food) SO instead of meal prepping I like to do a mix of "ingredient prep" & "meal prep" and this one I kept SUPER simple!! MAKE: - 1 x easy breakfast (protein biscuits) - 1-2 x grab and go balanced snack (veggies & dip, protein snack cookies) - 1x versatile protein for lunches (5-ingredient chicken salad) - properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down!) - prep your produce! This week I made a veggie tray & prepped some berries - - - - #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

TOP RECIPES OF 2024 ⬇️✨ My #5 recipe of 2024 is my LEMON & HERB WHITE BEAN DIP!! It's the easiest high protein, high fiber addition to any snack plate and is perfect to serve with crackers, veggies, or as a sandwich spread (& bonus it only takes 5 minutes to come together)!! All ya need is: 1 540 mL can white navy beans rinsed and drained (about 2 cups) 2 tablespoon extra virgin olive oil Juice of 2 medium lemon about ¼ cup Zest of half of one lemon about 1 tbsp 1 clove garlic pressed ½ teaspoon salt ¼ teaspoon black pepper 3 tablespoon fresh basil leaves *blend until smooth* - - - - #healthysnack #highprotein #mealprep #easysnack #healthylifestyle #snackinspo

TOP RECIPES OF 2024 COUNTDOWN ⬇️✨ My #2 recipe of 2024 is my MEXICAN STREET CORN CHICKEN SALAD!! If you are looking to mix up your lunches then you HAVE to give this recipe a try!! This version of a chicken salad is SO fresh and flavourful, ideal for meal prep and high in protein, making it the perfect addition to any lunch or snack!! All ya need is: 1 lb boneless skinless chicken breast Salt and black pepper to taste 1 tablespoon olive oil 2 cups corn kernels 1 cup red bell pepper diced ¼ cup jalapeno diced ½ cup plain nonfat Greek yogurt ¼ cup mayonnaise 1 lime juice and zest 1 teaspoon paprika 1 teaspoon chili powder ½ teaspoon ground cumin ½ cup red onion diced ½ cup cilantro chopped 1 cup cotija cheese or feta - - - - #easylunch #EasyRecipe #lunchbox #dietitian #lunchideas #mealprep

The salad you’ll be craving all winter long ½ cup dry quinoa cooked according to package instructions 1 medium sweet potato about 2 cups finely diced 1 medium english cucumber about 2 cups finely diced ½ of 1 medium red onion about 1 cup 3 cups curly kale leaves finely chopped ½ cup flat-leaf parsley 1 tablespoon olive oil divided 2 pomegranates 1 cup feta cheese crumbles ½ cup pumpkin seeds Creamy balsamic dressing: ½ cup extra virgin olive oil ¼ cup balsamic vinegar 2 cloves garlic pressed 1 tablespoon honey 2 tablespoon plain greek yogurt Juice of ½ of 1 lemon 1 tablespoon dijon mustard ½ teaspoon salt #wintersalas #kalesalad #EasyRecipe #healthylifestyle #onthisday

4 things in prep to make healthy eating easier!! As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing everyday (&spending 6 hours prepping food) SO instead of meal prepping i like to do a mix of “ingredient prep” & “meal prep” and this week I kept it SUPER simple with a few staples to get me through a busy week!! MAKE: • 1 x easy breakfast (HEALTHY BREAKFAST MUFFINS) • 1 x grab and go balanced snack:(GREEK YOGURT DILL DIP) •1x versatile protein for lunches (CRANBERRY AND PECAN CHICKEN SALAD) • properly store your leafy greens to increase their freshness (add a piece of paper towel and store upside down or store in a colander!) * prep your produce! This week I made a little veggie tray for east access • #EasyRecipes #mealprep #mealplan #dietitian #healthylifestyle #sundayreset #fridgerestock #groceryshopping

16g of protein per serving and AN entire cup of veggies!?? This spinach dip better be added to your weekly rotation: 150 grams frozen chopped spinach 1 cup cottage cheese ½ tablespoon olive oil ½ teaspoon garlic powder ¼ teaspoon onion powder salt and black pepper to taste ¼ cup red bell pepper chopped, optional 2 tablespoon cheese of choice shredded ⅛ teaspoon red pepper flakes optional for spice Air fry at 400F for about 5 minutes!

BROWNIE PROTEIN BARS 🍫✨ You only need 6 simple ingredients to put together this high protein snack idea!! Each bar is packed with 10 g of protein, they are nut and gluten-free, lower in sugar than store bought protein & granola bars and best of all they taste like a brownie!! All ya need is ⬇️ 2 medjool dates pitted 2 tablespoon warm water ½ cup seed butter ½ cup chocolate protein powder 2 tablespoon cocoa powder ¼ teaspoon salt Optional: ½ cup dark chocolate chips 1 teaspoon coconut oil ¼ cup candy coated chocolate sprinkles - - - - #mealprep #easysnack #healthylifestyle #snackidea #easymeals #highproteinsnack