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The Spicy RD

Hi! Recipes & free meal plans at eastewart.com! Welcome! I like to keep it fun, and love to hear your input!

I'm EA, a registered dietitian nutritionist helping you eat happy, be healthy, & feel fabulous with easy gluten-free and anti-inflammatory recipes for optimal wellness, gut health & vibrant aging! I'd love for you to join me here so we can converse, support, and share with each other all things related to: healthy {and delicious!} cooking, fitness, nutrition, gluten free eating, meal planning, and more.

05/18/2026

This morning’s breakfast spread came together from what was already in my fridge, and honestly? It was perfect!⁣
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🥚 Leftover broccoli cheddar frittata.⁣
🫙 Cottage cheese topped with basil seeds (sneaky fiber bomb if you haven’t tried them yet 👀) ⁣
🍊 The juiciest fresh oranges, courtesy of my daughter’s trip to in San Marcos ⁣
🥞 A mini gluten-free pancake for a little something sweet to round it out.⁣
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~20g protein + 12g fiber, NOT counting the extra 10g protein from my morning coffee w/ milk. ☕⁣
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This is what I mean when I say nourishing food doesn’t have to be complicated. Leftovers count. Simple pairings count. Food that makes you feel good and tastes amazing? That’s the whole goal.⁣
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🔖 Save this as a reminder that your best breakfast might already be in your fridge & LMK what you ate for breakfast today!⁣

05/14/2026

I tried Ruby Red kiwi for the first time and… here are my thoughts 👀⁣
1. She’s gorgeous!⁣
2. It tastes like…kiwi fruit!⁣
3. My gut health dietitian tip! Kiwi fruit is one of the most studied foods for constipation relief. Two a day. Nature’s little digestive helper!⁣
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Tell me! Have you tried Ruby Red yet? And comment kiwi fruit if you want the full kit fruit/gut health deep-dive + some tasty kiwi recipes!⁣
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05/12/2026

Fluffy quinoa + crisp broccoli + peppery arugula + the creamiest miso dressing = your new favorite salad bowl. 🥦✨ Fun fact: miso is a fermented food, which means it’s naturally rich in probiotics to support a happy, healthy gut. So this salad is basically doing double duty — delicious and microbiome-approved.
Make it: https://www.eastewart.com/recipes-and-nutrition/miso-broccoli-quinoa-salad/

05/07/2026

The list is always changing.😬 If you’re wondering what low fodmap fruits you can eat (or high fodmap fruits to avoid) during the fodmap diet elimination pass, I’ve got a newly updated list just for you! 🫐🥝🍊

https://www.eastewart.com/digestive-health/low-fodmap-fruits/

04/23/2026

Happy Earth Day! Here are two delicious ways to use up leftover veggies and cut back on food waste.⁣
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1. Veggie Enchiladas. Sauté a variety of leftover veggies. Add them to corn tortillas, along with enchilada sauce, and (optional) cheese. Roll and bake. Top w/ Greek yogurt, olives, and cilantro. So good!⁣
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2. Fresh Veggie Juice. Blend tomatoes with other leftover veggies. I used bell peppers, zucchini, onion, cucumber, cilantro, plus jalapeño, salt, and pepper. Cheers!⁣
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Save this for inspiration & share your favorite tips for cutting back on food waste with me!⁣
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04/20/2026

If you hate kale, this Lemony Kale Pistachio Pasta Salad will change your mind. Promise.⁣
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1. Start with a quick lemony dressing.⁣
2. Chop your kale, then massage it so it actually tastes good.⁣
3. Cook your pasta (gluten free for me)⁣
4. Chop your nuts-yes… pre-shelled pistachios are easier. 😉 ⁣
5. Toss all together—kale, pasta, pistachios, parmesan, and a little heat.⁣
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🤗 This is perfect for your next potluck—comment “kale pasta salad” for the recipe or check comments for the link. LMK if you’ll make it!⁣
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04/13/2026

🌿 Friends, meet your new favorite gut-healthy smoothie! This Spiced Pomegranate Lassi is one of my go-to recipes from Plant Powered Plus by Dr. Will Bulsiewicz — a book I had the honor of contributing 52 recipes to!💚

Here's what makes it such a nutritional powerhouse:
🍷 Pomegranate arils are loaded with polyphenols — plant compounds that act as prebiotics, literally feeding the beneficial bacteria in your gut microbiome.
🫙 Yogurt brings live probiotic cultures to the party, helping to replenish and support those good bacteria.
🔥 Ginger, cinnamon & cardamom are three anti-inflammatory spices — and together they make this smoothie amazing!

Full Recipe:
* ¾ cup frozen or fresh pomegranate arils (+ extra for garnish)
* ½ cup almond milk
* ½ cup almond milk yogurt or lactose free # yogurt
* Juice of ½ fresh lemon
* 2 tsp maple syrup
* ¼ tsp ground cinnamon
* ⅛ tsp ground cardamom
* ⅛ tsp ground ginger
* Pinch of sea salt
* 1 tsp pine nuts for garnish
* Ice for serving

Blend everything together, pour over ice, and top with extra pomegranate arils and pine nuts for a little crunch.

💬 I'd love to know — had you ever thought about pomegranates as a gut health food before? And what's your biggest challenge when it comes to eating for your microbiome? Share below! 👇
If this was helpful, please share it with someone on a gut health journey — they'll be so glad you did! 💚

04/01/2026

Not to be dramatic, but this salad is a problem.

One bite and suddenly you’re:�• Craving salad every day😱�• Making homemade dressing like a pro�• Wondering why all meals aren’t this good

🥗 It’s packed with too many “good for you” ingredients…leafy greens, sweet spring strawberries, crunchy almonds, microgreens, protein of choice (chicken, chickpeas, salmon…you choose!), and (optional) creamy, tangy goat cheese.�
🍓 And, the strawberry lemon dressing is truly addictive! Like, I want to drink a shot of this dressing, addictive.🥳

😂 Did I fool you???😉�

👇 Comment “strawberry salad” and I’ll send you the recipe!

03/27/2026

I rarely make the same meal over and over, but this easy chicken salad recipe is always a hit with my family. ⁣
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This is a “no-recipe” recipe. Add ingredient amounts to your liking…⁣
✅ Cooked chicken breast (or store bought rotisserie chicken)⁣
✅ Chopped apple⁣
✅ Chopped pecans⁣
✅ Lots of fresh chopped rosemary ⁣
✅ Combo of Greek yogurt & mayo⁣
✅ Salt & pepper.⁣
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Tastes even better, well-chilled the next day!⁣
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I’m loving it lately on seedy gluten-free crackers.⁣
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⭐️Save for when you want a super easy, nourishing, high protein, high fiber (with the crackers) meal!⁣
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salad protein
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03/25/2026

March is Colon Cancer Awareness Month. And, this is one of the few cancers we can often prevent.⁣
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Screening matters. But so do your everyday habits.⁣
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As a dietitian, I focus on simple, sustainable nutrition strategies that support gut and long-term health.⁣
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💌 Comment “prevention” and I’ll send my latest newsletter on colorectal cancer prevention to you, including 5 delicious high-fiber, gut healthy recipes.⁣
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And, please save, share, and spread the word!⁣
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Tell me! Have you had a colonoscopy or scheduled your screening?⁣
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03/21/2026

Quick story👉Back in my cross country + track days, my friends and I had a post-practice ritual: turkey avocado sandwiches from our local deli-mine always piled high with sprouts. 🌱⁣
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I’d top it off with frozen yogurt and somehow still be hungry for dinner later.😳⁣
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Sadly, my metabolism may have changed😭but my love for sprouts hasn’t—and it turns out, broccoli sprouts are one of the most nutrient-dense, anti-inflammatory foods you can eat. They’re packed with sulforaphane to support gut health, brain health, and healthy aging.⁣
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➡️Swipe through the carousel for the health benefits + easy ways to add them to your meals 🥗⁣
And, save this under “nutrition tips” & tell me—are you team sprouts-yes or no???⁣
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Address

San Diego, CA
92014

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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+18583533922

Website

http://www.eastewart.com/

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