Megan V. Carrier, RD, LLC

Megan V. Carrier, RD, LLC Welcome to an integrative nutrition practice that focuses on treating the whole person at any stage of life

03/13/2026

Coconut Shrimp

Golden, crispy, and packed with flavor! This coconut shrimp recipe is light, crunchy, and made easily in the air fryer, giving you that perfect crisp without frying. It’s a fun appetizer or dinner option that is super simple to make! 🍤🥥✨

Ingredients 🛒
Shrimp (peeled and deveined)
Flour (or gluten free flour)
Egg (for wash)
Sweetened coconut flaked
Panko breadcrumbs

Instructions 👩‍🍳
Devein shrimp by slicing along the back and removing the vein (you can also buy shrimp already deveined)
Dip shrimp into flour
Coat in egg wash
Roll shrimp in the coconut and panko mixture
Place coated shrimp on a tray or air fryer basket
Air fry at 400°F for 6 minutes per side
Cook until golden and crispy

03/11/2026

🎊 Happy Registered Dietitian Nutritionist Day! 🥳

🍽️ Registered dietitian nutritionists are committed to helping people enjoy healthy lives by providing expert guidance on nutrition.

🎈 On and beyond, show your appreciation by taking the time to celebrate and thank them for all that they do: sm.eatright.org/RDNday

We had an unexpected surprise yesterday morning. It was another eventful delivery with me having to help, but he seems h...
03/09/2026

We had an unexpected surprise yesterday morning. It was another eventful delivery with me having to help, but he seems healthy and happy.

Grateful for the opportunity to attend the Women to Women Conference today! Very excited to introduce the new Harvesting...
03/04/2026

Grateful for the opportunity to attend the Women to Women Conference today!

Very excited to introduce the new Harvesting Ways Wellness logo and connect with so many amazing women. Attendees received goodie bags featuring Calendula tea flowers grown right on the farm. Thank you to everyone who participated and attended this event!

03/01/2026

Chuck Roast

Ingredients 🛒
Chuck roast
Onion (chopped)
Garlic (chopped)
Bay leaf
Beef broth (See beef broth recipe on my page!)
Salt
Pepper

Instructions 👩‍🍳
Heat a dutch oven on medium heat and sear chuck roast on both sides
While the meat sears, chop onion and garlic
Remove roast from pot and add onion, garlic, and bay leaf
Cook until fragrant and softened
Return chuck roast to the Dutch oven
Add 2 cups of beef broth (homemade or storebought)
Season with salt and pepper
Let the mixture simmer for a few minutes
Cover with lid and turn off stovetop heat
Transfer to oven at 325°F for 30 minutes
Reduce temperature to 300°F and cook for 1.5 - 2 hours
Cook until internal temperature reaches 145°F, and meat is tender and falling apart

02/27/2026

Smashed Potatoes

Simple ingredients, big crunch. These smashed potatoes are an easy side dish that pairs with just about anything, and can be made in the oven or airfryer. Minimal prep, maximum crispiness! 🥔✨

Ingredients 🛒
About 6-8 potatoes
Olive oil
Salt
Pepper
Garlic powder (optional)
Any additional seasoning you love

Instructions 👩‍🍳
Fill a pot with your potatoes (cut to similar size) and cover with cold water
Boil until fork-tender, then drain
Cut potatoes into smaller pieces if needed and place on a baking sheet or air fryer tray
Smash (flatten) the potatoes using a mashed or the bottom of a cup
Drizzle with oil and season with salt, pepper, and garlic powder
Bake at 400°F for ~20 minutes
Flip the brussel potatoes and place them back in the oven or air fryer until crispy on both sides

02/22/2026

Pumpkin Seeds

Don’t toss those seeds! These roasted squash seeds are a crunch, a nutrient-dense snack, and a great way to reduce food waste! Any type of squash works, pumpkin, acorn, butternut, and more! 🎃✨🔥 This is a great recipe to get the kids involved, too.

A 1/4 cup of pumpkin seeds has almost as much protein as a boiled egg!

Ingredients 🛒
Squash seeds (from any squash!)
Seasoning of your choice (optional)

Instructions 👩‍🍳
Cut open your squash and scoop out the seeds
Rinse seeds and remove as much of the fleshy pulp as possible
Spread seeds on a baking sheet in a single layer
Bake at 325°F for ~12 minutes
Stir or shake the pan to ensure even roasting
Return to oven and bake until golden brown and crispy
Let cool slightly and enjoy!

02/20/2026

Acorn Squash with Maple Syrup

Sweet, cosy, and so simple! This maple acorn squash is the perfect seasonal side dish that is tender on the inside with just the right touch of natural sweetness. Perfect for fall meals, holidays, or easy weeknight dinners! 🍁🔥✨

Ingredients 🛒
Acorn squash
Maple syrup

Instructions 👩‍🍳
Slice off ends of acorn squash and cut in half
Scoop out seeds and set aside for later (see seed roasting video!)
Place squash cut side down on a parchment lined baking sheet
Roast at 375°F for 25 - 30 minutes until fork-tender
Flip the squash over and add maple syrup to the center
Return to over for a few minutes to let the syrup soak in
Scoop out squash to mash or slice, and enjoy!

02/15/2026

Salmon

Sometimes simple is best! This easy baked salmon is flavorful, nourishing and perfect for busy weeknights. Minimal ingredients, no fuss, and always delicious! 🐟🍋

Ingredients 🛒
Salmon filet
Salt
Pepper
Fresh lemon

Instructions 👩‍🍳
Preheat oven to 350°F
Place salmon filet on a parchment-lined baking sheet
Season with salt and pepper
Add a light squeeze of fresh lemon
Bake for ~23 minutes (longer if you prefer)
Remove from over, serve, and enjoy

02/13/2026

4-Ingredient Banana Pancakes

Simple, nourishing, and gluten free! These pancakes are made with just a few whole-food ingredients and are higher in protein to keep you full and satisfied! Perfect for busy mornings or meal prep! 🥞🍌

Ingredients 🛒
2 ripe bananas
2 eggs (or 1 duck egg)
½ cup nut or seed butter (peanut, almond, cashew, or sunflower)
2 Tbsp ground flaxseed
1 cup fruit of choice (optional)
1/2 cup puréed beets (optional) for color and fiber

Instructions 👩‍🍳
Add bananas to a bowl and mash until smooth
Mix in eggs (or duck egg)
Stir in nut or seed butter until combined
Add 2 Tbsp ground flaxseed
Fold in fruit of choice
Scoop batter onto a cookie sheet or cook in a nonstick pan
Bake at 350°F for ~15 minutes or cook on stovetop until set
Serve warm and enjoy!

02/08/2026

Chicken Soup

The ultimate cozy, nourishing meal made simple! This chicken soup comes together fast using homemade broth and veggies. Perfect for busy days, meal prep, or when you need something warm and comforting! 🍜🐔🔥

Ingredients 🛒
Chicken broth (see chicken broth recipe on my page)
Cooked rice (or pasta)
Onion (chopped)
Carrots (chopped, fresh or frozen)
Celery (fresh or frozen)
Any extra veggies you like (fresh or frozen)
Cooked chicken
Salt
Pepper
Any additional seasonings you enjoy!

Instructions 👩‍🍳
Start by warming up your chicken broth in a stock pot
While the broth heats, cook rice (or pasta) separately
Add chopped onion, carrots, celery, and any other vegetables to the broth
Stir and let veggies cook until tender
Add extra water if needed to reach your desired broth level
Add chopped pre-cooked chicken
Season with salt, pepper, and any extra spices you like
Stir in cooked rice (or pasta)
Let everything warm through and enjoy!

02/07/2026

This winter has been especially difficult with the cold temps, but today’s-20 wind chill is really challenging.

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Philadelphia, PA

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+16107625248

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