Dietitian Jess

Dietitian Jess Hello & Welcome! I’m Jess Hofstede, a Registered Dietitian (RD) based in Edmonton, Alberta, and the founder of Registered Dietitian Jess.

I’m so happy you’re here! Jess Hofstede, RD
Registered Dietitian

Hello & Welcome! I’m passionate about evidence-based nutrition, delicious and simple recipes, and easy ways to add more nutritional value to your meals.​​​​

✨ Hi everyone — I know it’s been a little quieter on this page, so I wanted to give a quick life update. Back in mid-Dec...
02/17/2026

✨ Hi everyone — I know it’s been a little quieter on this page, so I wanted to give a quick life update. Back in mid-December, I welcomed my baby into the world, and the past couple of months have been all about adjusting to new mom life. It’s been full of love, growth, and so many new beautiful moments. 💛

As I navigate this new chapter, I’m slowly finding my rhythm again. I’ll be easing back into posting nutrition content, recipes, and education — just at a pace that feels manageable for me and my little one.

Thank you for being here, for your patience, and for supporting this space. I’m excited to reconnect and share more with you soon. 💛✨

10/16/2025

Shepherds Pie - Quick & Easy Thanksgiving Leftovers Recipe

Nothing says comfort food like a cozy Shepherd’s Pie 🥧✨

This version uses shredded chicken or turkey for an easy, protein-packed twist — perfect for using up leftovers! It’s hearty, nourishing, and exactly what you need on a chilly fall evening 🍂

Save this one for your next weeknight dinner! 👩‍🍳

Ingredients:
• 1 onion, chopped
• 1 bag of frozen mixed vegetables (carrots, peas & corn mix)
• Spices: thyme, rosemary, sage, garlic, pepper & salt — add as your heart desires
• 4 cups shredded chicken or turkey
• 2 cups gravy
• 2 cups chicken soup broth (use less if your gravy is runny — mine was very thick!)
• Mashed potatoes
• Shredded cheese

Directions:
1. Preheat oven to 400°F (200°C).
2. In a pot, add onion, frozen veggies, shredded chicken, and spices.
3. Cook for about 5 minutes, then add gravy and chicken soup broth. Let simmer for 5–10 minutes to thicken.
4. Add the chicken, gravy, and veggie mix to a 9x13 baking dish.
5. Top with mashed potatoes and cover with tin foil.
6. Bake for 15 minutes, then remove foil, add shredded cheese, and bake for another 5 minutes.
7. Serve warm and enjoy your cozy comfort meal! 😋

10/15/2025

Chicken Quinoa & Broccoli Casserole

Comfort food that’s also nourishing? Yes, please! 🥦🍗
This Chicken Quinoa & Broccoli Casserole is the perfect cozy fall meal — loaded with protein, fibre, and flavour. It’s great for meal prep or an easy weeknight dinner the whole family will love!

Ingredients
• 4 cups broccoli
• 2 cups cauliflower
• 2–3 large chicken breasts, diced
• 1 onion, chopped
• 1 tsp each: salt, pepper, and poultry seasoning
• 2 tsp garlic powder or 2–3 garlic cloves, minced
• 2 tbsp Dijon mustard
• 1 cup dry quinoa
• 1 cup milk
• 2.5 cups chicken broth
• 2 tbsp oil
• 3 tbsp flour
• 1 cup cheese (divided — 0.5 cup for topping)

Directions
1. Preheat oven to 375°C (or 190°C for standard oven temperature).
2. In a pan, heat oil over medium. Add onion and garlic, cooking for about 5 minutes until fragrant.
3. Stir in flour and cook for another 2 minutes.
4. Add milk, Dijon mustard, chicken broth, salt, pepper, garlic, and poultry seasoning. Simmer for 5 minutes until slightly thickened.
5. Spray a 9x13 baking dish with oil. Add chicken, broccoli, cauliflower, quinoa, and sauce. Mix well.
6. Sprinkle 0.5 cup cheese on top and bake uncovered for 45 minutes, stirring halfway through.
7. Add the remaining cheese during the last 5 minutes of baking until melted and bubbly.
8. Serve warm and enjoy a cozy, balanced fall meal! 🍂

09/12/2025

How much aspartame is actually safe? 🤔

In this video (Part 2), I break down the acceptable daily intake (ADI) of aspartame:
👉 Up to 40 mg/kg of body weight per day (that’s way more than most people consume!).
💡 For my body weight, that works out to about 24 cans of Pepsi Zero in a single day — which shows how high the safety margin actually is.

There are, however, 2 groups who should avoid aspartame:
1️⃣ Individuals under 18 – since we don’t yet fully know how sugar substitutes may impact growth and development.
2️⃣ Individuals living with PKU (phenylketonuria) – because aspartame contains phenylalanine, which can’t be properly metabolized and may cause harm.

At the end of the day, whether you choose to consume aspartame or not—it’s YOUR choice. ✅

If you found this helpful, please like, share, and follow .jess for more evidence-based nutrition info! 💡

And if you have any further nutrition questions or concerns about aspartame or any artificial sweetener, please don’t hesitate to reach out! 💬



09/04/2025

Aspartame is a food additive, also known as a type of sweetener—and it brings up lots of questions and concerns. 🍬 It’s also one of the most studied additives out there! In this video (Part 1), I break down:
• What aspartame is
• Where it’s commonly found
• What it means when something is labeled a “carcinogen”

Want to understand how the IARC (International Agency for Research on Cancer, part of the WHO) categorizes cancer hazards? Check out their infographic on Group 1, 2A, 2B, and 3 classifications here: iarc.who.int/infographics/iarc-monographs-classification (iarc.who.int)

Stay tuned for Part 2, where I’ll unpack how much aspartame is considered safe, acceptable daily intake (ADI), and what toxicity really means—based on body weight and scientific thresholds.

Follow .jess so you don’t miss the next episode! 💡

Spent the first week of August soaking up mountain views and enjoying every bite (and sip!) along the way. 🌄🍴 For me, va...
08/21/2025

Spent the first week of August soaking up mountain views and enjoying every bite (and sip!) along the way. 🌄🍴 For me, vacation is about finding balance – enjoying nourishing foods and trying new treats without guilt. Because food is fuel, joy, and a way to connect with the moment. Feeling grateful for time to recharge, explore, and savour it all. 💛

Hello, my name is Jess and I am a Registered Dietitian (RD) located in Edmonton, Alberta! 🇨🇦 Welcome to my Instagram pag...
04/21/2025

Hello, my name is Jess and I am a Registered Dietitian (RD) located in Edmonton, Alberta! 🇨🇦

Welcome to my Instagram page where I provide nutrition education, recipe ideas, and other helpful nutrition related tips & tricks.

A little bit about me 😊
I grew up on a family farm with grain, cattle, and chickens where my love for nutrition started 🐄🌾🐓
One of my favourite foods is pizza ( pictured above) 🍕
I love to play sports 🏐🏀🏒🥌 🏃‍♀️🚴‍♀️🏊‍♀️🏄‍♀️
Lastly, I am obsessed with plants & currently have too many to count in my home 🌻🌿🌵

I hope you enjoy following me along in this food & nutrition journey😊

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Jasper, AB

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