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OG Nutrition Registered Dietitian & Cooking Instructor. Practical tips without diet culture

Just trust me on this one, and make a whole chicken. Here’s how I do it:-ask the butcher to spatchcock it and save you t...
09/29/2026

Just trust me on this one, and make a whole chicken.

Here’s how I do it:
-ask the butcher to spatchcock it and save you the back bone/neck (freeze that to make stock).
-pat it dry all over, don’t wash it. If you must, wipe it with a wet paper towel instead.
-season very liberally with your favourite spice mix. Don’t be scared of salt. Use spoon (held upside down) to help you lift the skin and get seasoning directly between the meat and skin (especially at the breast area)
-I like to roast mine in my cast iron, and I like to throw some veggies underneath if there’s space (cabbage, potatoes, onions, all great ideas here)
-there are a million ways to actually cook it but my favourite comes from bonappetitmag -425F for about 50-60 minutes (depending size of the chicken)
-chicken breast should face the back of the oven because they take longer to cook and need the hottest area
-don’t guess just use a thermometer, and pull it when the thickest part (typically the breast) reaches 158F. Let it rest 10 minutes or so to keep it juicy and to let the residual heat bring you up to 165F (safe eating temp). Some will say rest longer, busy people know that’s not happening.

Dare I say winner winner chicken dinner? Welp, just did.

09/25/2026

Follow Olivia Cupido, Gut Health, Culinary Dietitian for more on how I’m making healthy eating for my family work ✨

We’re on school week 3 and starting to get into a groove here. So what’s a dietitian packing for lunch?? 🍎

TLDR:
-represent all food groups, aim to include as much colour as you can
-stick to the familiar and the favourites- no need to reinvent the wheel here
-don’t overthink it , you’re not getting graded
-leftovers are a great lunch
-fancy fun stuff is cute if you have time but not necessary
-lunch is only 20 minutes
-you know your kid best
-this is not their only opportunity to eat during the day
-as much as is age appropriate, get your kid involved

This is not sponsored but my favourite lunch box so far has been Eco-Friendly & Innovative Tableware for Little Ones

What have you been packing for lunch??

Officially my "going out to eat" phone thanks to nightography features ✌️ 1-4- P A R A L L E L   B R O T H E R S 5-9- Vo...
09/25/2026

Officially my "going out to eat" phone thanks to nightography features ✌️

1-4- P A R A L L E L B R O T H E R S
5-9- Volo

All on my Samsung Galaxy S26 Samsung Canada

We’re on school week 3 and starting to get into a groove here. So what’s a dietitian packing for lunch?? 🍎 TLDR:-represe...
09/21/2026

We’re on school week 3 and starting to get into a groove here. So what’s a dietitian packing for lunch?? 🍎

TLDR:
-represent all food groups, aim to include as much colour as you can
-stick to the familiar and the favourites- no need to reinvent the wheel here
-don’t overthink it , you’re not getting graded
-leftovers are a great lunch
-fancy fun stuff is cute if you have time but not necessary
-lunch is only 20 minutes
-you know your kid best
-this is not their only opportunity to eat during the day
-as much as is age appropriate, get your kid involved

This is not sponsored but my favourite lunch box so far has been Eco-Friendly & Innovative Tableware for Little Ones

What have you been packing for lunch??

09/15/2026

Eat more greens never meant eat less pasta 🍝

Follow .nutrition.rd for more easy and delicious ways to eat well 🥬

Kale pesto pasta might be my favorite way to eat kale, and when I saw add silken tofu to his I knew I had to try.

This is largely vegan but I still use lots of parm (you don’t have to) and even though I do eat dairy I still love the flavour and nutrition boost of nutritional yeast.

You could add nuts or seeds here as well, toast them first if you do.

Ingredients
Blanched kale (whole bunch, no stems)
1 large clove garlic
1/4c nutritional yeast
1-2 cups ish basil
1 block silken tofu
Olive oil
Salt
Pepper

Blend 🪄

09/14/2026

Follow Olivia Cupido, Gut Health, Culinary Dietitian for more high fibre, high protein, plant forward ideas ✨

Hear me out! 🖐️

Tofu is the creamy, high protein ingredient your gritty protein powder smoothie is missing. I splash vanilla and add a pinch of salt along with cinnamon, spinach, berries, banana and peanut butter.

I really love this one and If youre looking to add more plant protein to your day, start here.

Have you tried tofu in smoothies yet??

Would you??

Registered dietitian gut health breakfast ideas smoothie recipes plant based high fibre high protein healthy breakfast

PLATES LATELY 🍽️ End of Summer, Ricchi E Poveri Edition - just for fun.1- This would be called a summer harvest bowl at ...
09/11/2026

PLATES LATELY 🍽️

End of Summer, Ricchi E Poveri Edition - just for fun.

1- This would be called a summer harvest bowl at your favourite bowl restaurant - charred corn, sweet red onions, grilled peaches, feta (added later)
2- zucchini blueberry muffins for back to school snacks Monique: Ambitious Kitchen
3- classic margarita made by yours truly Eataly Toronto
4- charredEataly Torontoarinated peppers
5- dates, cheddar, honey, flaky salt
6- white bean, lemon, rosemary dip
7- rosemary maple mixed nuts
8- weekend pancake stack Bob's Red Mill
9- best I Bob's Red Millinner when solo parenting - kale pesto with a secret ingredient, will share when I get my act together (ie could be tomorrow could be never)
10- asked my husband to take this photo and forgot to tell him the table cloth was ugly - roasted tomato and red lentil soup (delish! whole family ate this!)
11- mafalde with pesto and burrata SPACCIO
SPACCIO

ROASTED TOMATO AND RED LENTIL SOUPAbsolutely perfect weather for this roasted tomato and red lentil soup. Still tomato s...
09/09/2026

ROASTED TOMATO AND RED LENTIL SOUP

Absolutely perfect weather for this roasted tomato and red lentil soup. Still tomato season, but the desire to be cozy is sudden and real. And as if the universe is matching our collective vibe, the sky is grey and the rain is coming (I know because my head hurts) and I sent my son to school in light up rain boots.

But the hill I will not die on is this - end of summer is its own season. Save the squash, we’ll have time for that. There’s plenty of room to get warmer with September produce. Roasted red peppers, sweet corn risotto (bonus points for a pork product here), roasted tomato soup, stewed peaches on oatmeal, stone fruit crumble for breakfast.

I largely followed Laura Wright ‘ latest recipe with this one, though I roasted the tomatoes instead. In a rare moment of the stars aligning, I saw her recipe and made it almost immediately.

Also, there’s no beauty shot here because I made this for dinner and I haven’t eaten dinner yet. Don’t forget this account is largely driven by my reality.

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