TEMPEH "CHICKEN" STRIPS Tempeh is a plant-based protein which originated from Indonesia. It is made from fermented soy that has been pressed together to form a cake-like patty. It has a mild nutty flavor and takes on whatever flavors you are cooking with. Tempeh is also loaded with prebiotics, which is a type of fibre that provides fuels for the healthy gut bacteria and can improve digestive health. This recipe is also vegan and a family favorite! ​ Ingredients ​ Veggie broth 1 block tempeh Flour Avocado oil Tahini Dip: 3 tbsp tahini 3 tbsp water 1/2 tsp salt 1/2 tsp garlic power Cracked pepper Breading: 3/4 cup Panko bread crumbs 1/4 tsp salt 1/2 tsp garlic powder Cracked pepper ​ ​ Instructions ​​ For the best results, slice the tempeh into 1cm slices and soak overnight in 1 cup of veggie broth Preheat a pan over medium heat, add 2 tbsp avocado oil Remove tempeh from broth, pat dry. Dredge the tempeh slices with flour, then add to them one at a time to the tahini dip. Cover to coat Next cover with Panko breading and pan fry until golden brown ​ ​ Back to Recipes

CREAMY CHOCOLATE MOCHA SHAKE This shake is as creamy as it is delicious. A staple in our house when I need to get out the door but don’t have time to have breakfast and have a coffee. This combines both! The protein from the Greek yogurt and the nuts gives this shake staying power. The healthy fats will also keep you satisfied longer. Ingredients ​ 1/2 cup soy milk 2 shots espresso, cooled 1 tbsp chia seeds 1 tbsp cocoa 1/2 cup 2% plain greek yogurt ( or ½ pack of soft tofu) 1 frozen banana 1 tbsp. nut butter 1 medjool date (or 2 regular dates, they are a bit smaller) ​ Instructions ​ Add all ingredients to a blender and blend until smooth for about 30-45 seconds. Add more milk if needed for desired consistency. If you prefer a caffeine-free shake, sub the shots of espresso for an extra ½ cup of milk This recipe is amended from its original form developed by Lindsay Pleskot, RD in collaboration with Jenn Messina, RD Back to Recipes

20 MINUTE (KID-FRIENDLY) THAI GREEN CURRY WITH TURKEY What the heck do you do with all those leftovers!? If you‘re like me you love leftovers but don’t want to eat the same thing day in and day out. We use some shortcuts to make this curry nice and easy. My kids even like this one! Ingredients ​ Leftover turkey (or chicken) Mild green curry paste (we like J-Lok from Stong’s) 1/4 cup Olive oil 1 can regular coconut milk Savoy cabbage Mushrooms Brown rice OptIonal: green onions and sesame seeds ​ ​ ​ Instructions ​ 1. Add 1 tbsp oil to a pan and add 1/4 cup curry paste, fry until fragrant 2. Add mushrooms (or pretty much any vegetable), stir fry, then add turkey 3. Finally add cabbage and coconut milk and cook until cabbage is soft and wilted. 4. Top with green onion and sesame seeds Back to Recipes

CHOCOLATE PEANUT BUTTER SMOOTHIE BOWL Who doesn't love a creamy smoothie bowl?! Frozen bananas become rich and creamy when blended, which is the perfect base for any smoothie bowl. Top this smoothie bowl with any nuts, seeds, or fruits of choice! ​ Ingredients ​ 1 banana, frozen 1 cup greek yogurt 2 tbsp peanut butter 4 tsp of cocoa powder 1 tsp of vanilla extract ​ Toppings ​ 2 tbsp of roasted peanuts, crushed 1 banana, sliced 2 tsp of chia seeds ​ ​ Instructions ​​ 1. Place the banana, yogurt, peanut butter, cocoa powder and vanilla extract in a blender and blend for 1-1& 1/2 minutes 2.Transfer to a bowl and garnish with toppings ​ ​ Back to Recipes

FAMILY CONSULTING & PEDIATRIC APPOINTMENTS ABOUT In "Family Sessions" I work directly with parents who have concerns about their child meeting (or exceeding) their dietary needs. Many of these children are thought of as "Picky Eaters". Pediatric assessments help to identify possible areas of deficiency or excess and help to better understand the unique needs of their child to optimize dietary intake and growth. ​ I also work families who have pre-teens or teens with nutrition concerns, preferences for different diets such as veganism, body image issues, or challenges with weight. The family consulting session is 60 minutes and will result in parents leaving with hands-on strategies, resources, and recipes to help their children thrive. Follow up sessions are 45-60 minutes and will help optimize our nutrition care plan and keep kids on the right track moving forward. Each assessment and follow up plan will include 3 weeks of unlimited email support. Book Consult

CRISPY CHICKEN TENDERS This recipe is a family favorite and I get everyone helping at various “stations”. I use a combo of olive oil and avocado oil so my oil will cook at a higher temperature without burning. Panko breading helps keep these strips nice and crispy! Nutritional yeast gives a salty and almost cheesy taste with tons of extra vitamins! Ingredients ​ Makes about 12 tenders Avocado oil and olive oil 2 lbs boneless, skinless chicken breasts 3 eggs 1 cup all-purpose flour 2 cups panko bread crumbs 1 tsp garlic powder 1 tbsp nutritional yeast 1/2 tsp salt 1/2 tsp pepper ​ Honey Mustard: ​ 1/2 cup Dijon mustard 1/2 cup honey 2 tbsp light mayonnaise Juice from ½ lemon Salt and pepper to taste ​ ​ ​ Instructions ​ Preheat oil over medium high heat, enough to just coat the bottom of the pan. Cut the chicken breasts into long strips and set aside. Beat the 3 eggs in a separate bowl and measure the flour into another separate dish. Measure the Panko bread crumbs into a pie plate or shallow bowl and season with garlic powder, nutritional yeast, salt and pepper. Dip the chicken strips into the flour first, then the beaten egg, and then dredge them into the seasoned panko. Lightly fry in the hot oil for 6-8 minutes, until golden brown and remove to a paper towel lined sheet tray. Serve with honey mustard sauce. Honey Mustard: Mix all the ingredients in a small bowl and season with salt and pepper. The sauce can be held in the refrigerator for 1 week. Back to Recipes

NORTH VANCOUVER'S MOST TRUSTED DIETITIAN JENN MESSINA WELLNESS COACH | DIETITIAN 15+ Years of Experience 3,000+ Happy Clients 10+ Publications ABOUT JENN My Philosophy SERVICES I'm a Registered North Vancouver Dietitian who loves food and loves making delicious meals without spending a lifetime in the kitchen. Healthy eating needs to be the easiest and tastiest choice to be a part of our daily life. Good food makes you feel good. It connects us to our family and friends and brings us pleasure. Let’s work together to bring joy back into eating. Where it belongs! Learn More SAY HELLO Learn More HOW CAN I HELP? 01 INDIVIDUAL CONSULTING Learn More 02 FAMILY CONSULTING Learn More 03 CORPORATE WELLNESS Learn More 04 MEDIA & BRAND ADVOCACY ​ Learn More HAPPY CLIENTS To play, press and hold the enter key. To stop, release the enter key. RECENT BLOGS Food Neutrality: How Parents & Teachers can Support Kids to have a Healthier Relationship with Food Food neutrality means that all foods are morally equal. Some foods may give us more nutrients than others. Some foods may give us more... 1 like. Post not marked as liked 1 What is the difference between an 'anti-diet dietitian' and a regular dietitian? Whether you're seeking help with a specific health goal or simply looking to improve your relationship with food, there's a dietitian out... Post not marked as liked Let’s talk Snacking Strategies from a Dietitian Tell me if this sounds familiar… you have a decent lunch then rush to get back to work where you have back-to-back meetings all... Post not marked as liked FREE RESOURCES BODY POSITIVE ART FOR KIDS DOWNLOAD NOW SCHOOL LUNCHBOX IDEAS PRINTABLES DOWNLOAD NOW BODY IMAGE WORKSHEET FOR KIDS DOWNLOAD NOW BODY POSITIVITY GUIDE FOR KIDS DOWNLOAD NOW SUBSCRIBE TO MY NEWSLETTER FOLLOW US ON INSTAGRAM @jennthedietitian CONTACT ME Submit Thanks for submitting! Contact Form

Positive Body Image Guide for Kids As a parent, you play a crucial role in shaping your child's body image. Our guide offers practical tips, strategies, books and resources to help you promote body positivity in your child's life. ​Download our Promoting Positive Body Image for Kids guide now and start promoting body positivity in your family!

CORPORATE WELLNESS ABOUT Work with me to help improve the diet and lifestyle of your staff, resulting in increased productivity and efficiency in your workplace. Together, we can work together to determine the most pertinent nutrition information that will help your staff and the most engaging and effective style to present this. Common topics include: Healthy Eating on the Go, Nutrition Myths Busters, Eating for Energy and Concentration, Self-Care. Let me create a customized package for you! Opportunities include: ​ Interactive seminars & lunch and learns Health and Safety meetings Food demos and samples Workshops & wellness events Menu development and analysis Book Consult

15 MINUTE SOBA NOODLE ZOODLE SALAD This is pretty much the fastest meal you could make. Don’t forget to take all the shortcuts to streamline the process. This salad keeps well and is a great make-ahead lunch! It’s also gluten free and vegan! Ingredients ​ 1.5 cups Soba noodle (check labels if you need GF as some are mixed with wheat) 1.5 cups pre-spiralled zucchini noodles 2 carrots shredded ½ small purple cabbage, sliced thinly 1 cup pre-shelled, thawed edamame Cilantro (optional) Dressing 2 tbsp hummus 2 tbsp sesame oil 1-2 tbsp water ​ ​ Instructions ​ ​ Cook soba noodles according to the package. Drain and rinse in cold water Add all veggies and noodles together in a large salad bowl Make dressing in a small bowl and toss with salad ​ ​ ​ Back to Recipes

APPLE CINNAMON MUFFINS These are delicious, healthy and packed with nutrients to keep you full for hours. Ingredients ​ 1 cup rolled oats, ground 3⁄4 cup white flour 1.5 tsp baking powder 1⁄2 tsp salt 1⁄2 tsp baking soda 2 eggs 1⁄3 cup apple sauce 1⁄3 cup maple syrup 1⁄3 cup Greek yogurt 1⁄3 cup milk 1⁄3 cup melted butter 1 tsp vanilla 1 tsp cinnamon ​ ​ Instructions ​ ​ In a large bowl, combine all dry ingredients and mix well. In a separate bowl add all the wet ingredients Once combined, add the wet ingredients to the dry in a few strokes until just combined Bake 350 °F for 15-18 minutes ​ ​ ​ Back to Recipes

SUPER QUICK PROSCIUTTO & FIG PIZZA This dinner is quick and tasty! Pick up some premade pizza dough at your local bakery (we love the dough from Stong’s and it’s only $3!) and a couple of ingredients and you have a pizza dinner that tastes gourmet! My littles also love stretching the dough and adding their own personalized toppings. Ingredients: ​ 1 premade pizza dough 3 tbsp ricotta cheese Few strips of prosciutto Dried figs, chopped (or prunes or dates) Box baby arugula ​ Instructions: ​ Preheat oven to 425 °F Hand stretch pizza dough to roughly a circular shape, don’t add any extra flour (or mess). Lay flat on a lightly oiled pizza pan for the best even cooking Spread ricotta cheese as the ‘base’ for the pizza, then top with chopped figs and prosciutto Bake for 10 minutes Once finished, top with arugula and use the remainder of the greens for a quick salad tossed with olive oil and lemon juice. ​ This recipe was created in collaboration with dietitian Lindsay Pleskot. Back to Recipes