Nutrition with Dani, Toronto, ON (2025)

06/19/2023

Carrot/zucchini oatmeal cups recipe 🥕
Serves 24

*modified from ambitious kitchen carrot cake oatmeal cup recipe*

1 cup shredded zucchini, drained
1 cup shredded carrot, drained
1.5 cup unsweetened almond milk
2/3 cup maple syrup
3 large eggs

*mix all wet ingredients first then add in dry*

4 cups rolled oats
1 tbsp baking powder
1 tbsp cinnamon
1/2 cup walnuts (can sub for pecans)

Optional: raisins

Preheat oven to 350 degrees. Bake for 35-40 mins or until oats cooked through

Top with your favourite nut butter and enjoy hot or cold!

Per muffin:
103 cals
3.2g fat
16.1g carbs
3g protein

05/13/2023

Healthy shawarma plate recipe 🥙:

Hiiiiii, been a while 👋 haven’t been active on here as I’ve stepped away from nutrition coaching to focus on other aspects of my life. However I love finding and experimenting with healthy variations of my fave foods so I’ll be sharing some faves, especially as I head into a cut soon.

Ingredients:
Chicken thighs
Turmeric
Cumin
Salt
Pepper
Sumac
Cinnamon
Zaatar (if available)
Rice
Optional:Vegetable broth (low sodium) or water
Mixed greens
Tomatoes (Campari or cherry are best)
Cucumbers (not pictured, mini cucumbers preferred)
Red onion
Any pickled foods (such as turnips, beets, onions, pickles, whatever is on hand)
Tahini
1/2 lemon juiced
1 clove garlic

Directions:
Preheat oven for 435 degrees.
Sprinkle your turmeric, cumin, salt, pepper, and sumac on the chicken (be generous on the spices as you’ll mix them in later!)

While that cooks prepare your rice. Use vegetable broth or water for more flavour. Once cooked mixed your rice in with cinnamon, turmeric, sumac, salt, pepper and cumin for a Mediterranean style rice. Plain works as well. The picture above is plain rice cooked with broth.

Once the chicken is cooked slice into long strips. Fry on medium-high, no oil needed as the fat from the chicken thighs prevent it from sticking. Fry until slightly crispy and spices are mixed in thoroughly.

Slice desired vegetables and plate with rice.

Dressing:

Mix tahini with lemon juice, minced or grated garlic, salt, pepper and zaatar with a bit of water - add small amounts at a time and stir until desired consistency is reached.
Pour on top of chicken and serve

02/16/2023

RECIPE POST ⭐️
Save for later ^

Been a little MIA lately, lots of big changes with a new job/moving across the country but I’m back with the easy meal prep recipes 👋

Broccoli and cheddar egg bites 🥦🧀
Makes 18 bites

10 large eggs
500g 2% cottage cheese
90-120g shredded cheddar (macros listed are for 90g)
2 cups steamed broccoli

Throw all of these ingredients in the blender until smooth

Preheat oven to 350 degrees
Bake for 30 mins

Macros per egg bite:

85 cals
5g fat
2.1g carbs
7.8g protein

10/05/2022

Do you:

🔹get anxiety thinking about food?
🔹feel like you eat healthy but can’t seem to lose weight or put on muscle?
🔹want to meal prep but feel too overwhelmed to start?
🔹want to eat well with minimal cooking
🔹want to eat well on a budget
🔹struggle to stay on track with shift work or an inconsistent sleep schedule?
🔹struggle with food choices on the road/travelling?

If you answered yes to any of these I’m here to help 🙋🏻‍♀️

I am taking on 5 clients for the fall. DM me for more info 🤗

09/26/2022

NEW RECIPE: FOOLPROOF BANANA COCONUT CHOC CHIP PROTEIN OATS 🍌🍫

Actually tastes like banana cake and 25g protein per serving 👌

🔹2 cups large flake oats
🔹4 scoops vanilla casein (can use chocolate too but use casein not whey isolate for that creamy consistency)
🔹2 ripe bananas (the riper the better!)
🔹dash of cinnamon
🔹1/2 tsp baking powder
🔹~2/3 cup unsweetened almond milk or add until cake batter consistency
🔹sprinkle with shredded coconut and semi sweet or dark choc chips

Bake for 40 mins at 350 degrees
Makes 4 servings

09/17/2022

Is intermittent fasting right for you? 🤔

- if you’re struggling from an eating disorder then stop reading. There’s a 98% chance this is not for you
- I would never recommend this diet as a gold standard for weight loss but I seem to always come back to it for a number of reasons:

1. Less cooking/food prep
2. Eating less often = harder to overeat
3. Resets your body’s hunger cues
4. Gives you that buffer time to decide what you really want to eat (instead of giving into cravings in the moment)
5. Some are more productive in the mornings as they stay busy to not think about food/don’t stop to eat.

The absolute biggest reason I go back to fasting is:

In times of stress your body is in fight or flight. In the right doses this is actually healthy for your body (this is why moderate job stress and exercise are good for you). However during this period your digestion slows. When stress is prolonged your body can’t process foods and toxins as quickly as it normally would. This is why those that experience trauma or chronic stress have a harder time losing weight despite eating well/exercising.

In my 4 years of bedside nursing, between extreme job stress, a disrupted circadian rhythm along with day to day stressors I’ve found eating less often gives my body more time to digest food.

Is this diet for everyone? No.
Is it for you? Let’s chat and find out 😊

09/03/2022

It may still be summer for a few weeks but crisp mornings fall for a hearty breakfast 😋🍎

This baked apple cinnamon oatmeal is packed with protein, fibre and healthy fats to keep you full for hours

For 4 large servings:
- 4 cups oatmeal
- 2 tbsp chia seeds
- 3 heaping scoops of vanilla whey protein
- 2 medium apples diced, use any type you like, softer apples such as golden delicious or Macintosh bake well
- Generous dash of cinnamon
- Dash of nutmeg or allspice
- Water or almond milk until all ingredients mixed and slightly watery
- Bake for 40 mins at 320 degrees
- 2 tbsp raisins or more if desired
- Drizzle with nut butter and/or maple syrup and serve hot or cold

07/25/2022

My favourite “cleaning out the fridge” meal prep: egg muffin cups

I’m insanely busy these days between working 60h weeks, training 5 days a week and trying to keep an active social life/enjoy summer. During these periods of my life I heavily rely on easy meals that I can prep in advance that are freezer friendly for emergency meals.

I don’t follow an exact recipe because I was using up leftovers but these have:

sautéed peppers, spinach, onion, shredded cheddar

Add 1 heaping tablespoon of veg, 1 tbsp cheese first

In a mixing bowl add:
eggs (I do a mix of egg whites and Whole eggs)
milk (I use almond)
and spices (these have salt, pepper and paprika)

Blending these with some cottage cheese make for the best consistency. I didn’t have any so I added some plain Greek yogurt. They are more eggy and not as thick as Starbucks egg whites without cottage cheese but just use whatever you have on hand

Preheat the oven to 350 and bake for 30 mins

These are great freezer friendly bites. Add 2-3 to a sandwich bag and freeze for individual go bags for breakfast 🤗

*I would definitely follow a credited recipe - look for one with cottage cheese for the best consistency! These taste okay - I make them because they’re macro friendly but for the best taste just use whole eggs, a generous amount of cheese and add blend some cottage cheese!

07/21/2022

Shakshuka recipe 🍅🍳

The sauce:

Ingredients:
2 small or 1 medium yellow onion chopped
Garlic to taste (I used 2 tbsp minced)
4 vine tomatoes chopped
1 red pepper chopped
1/2 can tomato paste
1 tbsp harissa sauce
Salt and pepper to taste
Paprika, cumin to taste

Sauté onion and garlic on low heat in a sauce pan with some olive oil. I recommend a deeper pan if you have it.

Next chop and add red pepper, continue to sauté on low - med heat

Next add chopped tomato, tomato paste and harissa

Add spices to taste

On medium heat when sauce hot add desired number of eggs, try to keep the sauce around the borders

Cover and cook on med heat for 6-8 mins

Top with: feta, cilantro or parsley, freshly ground pepper, zaatar

Serve with warm bread, enjoy 🤗

07/14/2022

Low carb pizza omelette:

My coworkers were talking about ordering pizza for lunch but I planned to eat some eggs when I got home so here we are. 😅

1 cup egg whites
50g ground turkey
1/4ish cup tomato sauce
15g shredded mozza
Seasoned with pepper and oregano

45P 4C 8F

06/15/2022

Swipe for tips on adjusting to jet lag ✈️

05/16/2022

HOW TO MAKE THE PERFECT PROTEIN OATS

1/2 cup oats (I use quick rolled for convenience, any will do just adjust your cook time accordingly)
1 scoop protein powder (I like to use either casein for a slow digesting protein or whey isolate - I use Canadian protein grass fed protein or all max whey isolate)
1 extra ripe banana mashed
1 tsp monk fruit sweetener (add a bit extra if your banana isn’t as ripe)
1/2 tbsp chia seeds
Optional: 1tbsp cocoa powder for a rich chocolate flavour
Mix with water until smooth/fully mixed
Top with chocolate chips (I use toll house mini chocolate chips), berries, coconut, nut butter

Microwave in 30-60s intervals until cooked through

Nutrition with Dani

06/19/2023

05/13/2023

02/16/2023

10/05/2022

09/26/2022

09/17/2022

09/03/2022

07/25/2022

07/21/2022

07/14/2022

06/15/2022

05/16/2022

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