Jacqueline Stickel, RD

Jacqueline Stickel, RD Registered Dietitian focused on helping others prevent and manage chronic conditions using a weight-inclusive approach.

Let's talk spices and celiac disease! Single ingredient spices from a package are safe (still read the label of course),...
06/11/2026

Let's talk spices and celiac disease! Single ingredient spices from a package are safe (still read the label of course), but you want to be careful with seasoning packages that have multiple ingredients (e.g. Taco seasoning). To illustrate, here are some examples of food labels I picked up at my local the store today!

-Old El Paso- Has a gluten-free claim =safe for Celiac!
-Taco Bell- Has wheat in ingredient list and in the contains statement = NOT safe!
-Club House- No gluten or BROW-T ingredients = safe for Celiac! (It does not NEED a gluten-free claim as there aren't any high risk ingredients)
-Cholula- Does not contain gluten or BROW-T ingredients, however it does contain corn flour which is high risk for cross-contamination in processing. There is no gluten-free claim = NOT guaranteed safe for Celiac

BROW-T stands barley, rye, oats, wheat, triticale

High risk ingredients include grains, flours, oats, h**p seeds, flax seeds, pulses (unless you can visually inspect). These should be purchased with a gluten-free claim.

I didn't have anything up tonight, so I made a sheet pan meal in the oven and served with leftover salad. Yum!BUT don't ...
05/27/2026

I didn't have anything up tonight, so I made a sheet pan meal in the oven and served with leftover salad. Yum!

BUT don't be deceived, not every meal is like this...

To be honest, I'm a dietitian who doesn't always love to cook, so I completely get it! It can feel like a burden.

But you know what? Cooking and eating healthy shouldn't have to consume our lives ALL the time.

So here's your reminders:
1. It's ok to give yourself a break from cooking!
2. It's ok to eat the same thing every day for a week.
3. It's ok to keep it simple- Sandwiches, wraps, taco salad, or snack plate suppers for the win!
4. It's ok to buy/eat what you can afford even if it isn't the most nutritious option.
5. It's ok to prioritize cleaning your kitchen or another task instead of cooking.
6. And it's ok to skip meal planning if you'd rather just "wing it" or feel you don't want to buy a ton of groceries you are committed to using.

Instead of creating a set of rules, ask yourself, "What do I need today to feel my best?"

What is your favourite quick/easy meal when you don't want to cook? Comment below, and maybe you will inspire someone else!

Meal prepped some breakfast burritos for the week!First baked diced potatoes (4 med red), peppers (2) and onions (1) wit...
04/27/2026

Meal prepped some breakfast burritos for the week!

First baked diced potatoes (4 med red), peppers (2) and onions (1) with a sprinkle olive oil, Italian seasoning, cayenne pepper (only a tiny bit) and salt at 400 for 15 min.

Then I added cooked turkey sausage to the pan, chopped everything smaller using a meat chopped. Cooked another 5 min till potatoes were fork tender.

Added blended eggs (~10 large), topped with cheese and baked 10 min. You could also add cottage cheese to the eggs when blending but didn't have any.

That's all folks! Assembled with an extra slice bacon, sliced jalapeños, Chipotle mayo (all optional).

You can freeze wrapped in parchment paper, take out to thaw the night before and heat 1-2 min.

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Rosthern
Rosthern, SK
S0K

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