Elizabeth Zemelman, RD

05/22/2026

Want better labs, fewer cravings, and support for healthy aging?
One of the most evidence based shifts you can make: Eat more plants. 🥝
Plant-forward eating means building more meals around vegetables, fruits, whole grains, beans, lentils, nuts, seeds, and plant proteins, while still keeping the approach flexible and realistic.
The benefits come from what these foods add: Fiber, unsaturated fats, antioxidants, phytonutrients, micronutrients and nutrients that support blood sugar, LDL cholesterol, gut health, fullness, and overall metabolic health.

You don’t need to go vegan.
You don’t need to be perfect.
You just need to make plants the star more often.
Start small: add chickpeas to your salad, try lentil pasta, add extra veggies, or plan one plant-forward dinner this week.
Progress > perfection.
Want personalized nutrition support? Link in bio.

HeartHealth

07/18/2025

🚫🍞🚫 Still cutting carbs ?
Let’s bust four weight-loss myths once and for all:
1️⃣ “No carbs after 6.” Your body doesn’t tell time—overall intake matters for weight loss more than the clock.
2️⃣ “You must ditch carbs.” Whole-grain toast, fruit, and beans can and should absolutely fit into a fat-loss plan.
3️⃣ “Slash calories to the minimum.” Extreme restriction tanks your metabolism, mood, and muscle.
4️⃣ “I have to be perfect.” Consistency > perfection—80 % balanced choices leave room for real life.
👉 Which myth have you heard the most? Drop it in the comments and let’s set the record straight!
👉🏻Share with a friend who still fears bread.

11/23/2023

Here are some work lunch ideas ! I know many of us struggle with work lunches. My tip is to try and base your dinners around what you can bring to work the next day. For example, if you are making a batch of chickpea pasta, you can save a portion to mage a cold pasta salad if you out don’t have access to a microwave at work. Or, you can just simply cook enough to take leftovers ! If you are cooking rice, you can add ingredients to turn it into a deconstructed sushi bowl. A little bit of pre planning goes along long way 😁. Most importantly, take time for lunch to avoid getting to the point of extreme hunger!

10/07/2023

I created this kohlrabi salad because it’s a great veggie that in my opinion, is under used ! Kohlrabi is very high in vitamin C, a great source of fiber and anthocyanins, isothiocyanates, and glucosinolates.

Kohlrabi Matchstick and Salmon Poke Salad (serves 5)

Ingredients:
* 2 medium-large kohlrabi bulbs ( about 5” diameter), peeled and cut into matchsticks
* 2 carrots peeled and cut into matchsticks
* 1/2 red onion, thinly sliced
* 1/4 cup fresh cilantro, chopped
* 1/4 cup cashews, chopped
* Juice of 2 limes
* 2 tbsp olive oil
* 1.5 tbsp honey
* 1 tbsp apple cider vinegar
* 1/2 tsp each salt and pepper to taste
* 1 lb of sushi grade salmon, cut in 1/2”cubes ( or you can use pre-seasoned DOM salmon; if using pre-seasoned, then skip following step for sushi marinade)

For 1 lb of sushi grade salmon, combine the following marinade with the sushi.
* 2 Tbsp soy sauce
* 1.5 Tbsp rice vinegar
* 1.5 Tbsp sesame oil

Instructions:
* Start by preparing the kohlrabi and carrot. Peel them and then cut them into matchsticks using a mandolin slicer or food processor. ( I use a food processor for speed)
* In a large mixing bowl, combine the kohlrabi matchsticks, carrot matchsticks, and thinly sliced red onion.
* In a small bowl, whisk together the lime juice, olive oil, honey, apple cider vinegar, salt, and pepper to create the dressing.
* Pour the dressing over the vegetables in the large bowl and toss to coat them evenly.
* Add the seasoned salmon poke cubes to the salad
* Add the chopped cilantro to the salad and toss again to distribute the cilantro throughout.
* Finally, sprinkle the chopped cashews on top
* Taste and adjust the seasoning if needed with more salt, pepper, or lime juice.
* Serve immediately and enjoy !

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09/23/2023

This is a spin on my summer harvest salad 🥗, but with protein added and a delicious pesto sauce !

First make the pesto :
Blend the following h ingredients in a food processor or mini chopper.
-1/3 cup sunflower seeds, lightly toasted
-2 cups basil
-2 tbsp nutritional yeast, optional
-4 cloves garlic
-3 tbsp olive oil
-2 tbsp lemon juice
-1 tbsp water
Combine about 1/2 the peas to sauce with 1 can of chickpeas. Save the rest of the pesto for another meal. I like to freeze it to use for next time.

Combine the following ingredients in a bowl and add the pesto chickpeas on top. Toss and serve !

* 4 cups grilled corn, or frozen corn
* 4 cups romaine lettuce
* 1 cup cherry tomatoes, halved
* 1 cup cucumber, diced
* 1/4-1/2 cup red onion, diced small
* handful fresh basil, chopped
* juice of half a lemon
* 1 cloves garlic, crushed
* 2 TBSP extra virgin olive oil
* 1/2 tsp salt 1/8 tsp pepper
Enjoy !

08/19/2023

New dressing recipe below ! Here’s my pretty salad from some of the veggies I grew in my garden this summer.
If you follow my stories, you might know I’m a little obsessed with my garden and eating the rainbow 🌈 😁.
This is definitely an example of what I keep trying to promote : EAT THE RAINBOW 🌈

Here are some of the numerous benefits :
* Nutrient diversity
* Antioxidants and disease prevention
* Heart health
* Digestive health
* Eye health
* Immune system support
* Weight management
* Mood and brain health
* Gut Health
With so many benefits, let’s load our plates with color !!
Veggies don’t need to be bland ! Pair salads with a delicious dressing ;

Here’s my honey lime dressing recipe :

1/2 cup olive oil
The juice and zest from 1 lime
1 Clove garlic, minced
2 tbsp honey
1/4 tsp each salt and pepper

06/06/2023

This recipe is easy and delicious!

Broccoli salad with tahini dressing
2 heads of broccoli, chopped
3 tbsp Olive oil
1/2 tsp Salt
1 can Chickpeas
1/2 cup Red onion

Tahini dressing
1/4 cup Tahini
3 tbsp Lemon juice or juice of 1 lemon
3-5 tbsp Water, to thin
2 tbsp Maple syrup
1 clove Garlic
Salt, pinch
Pepper, to taste

1/4 cup Pumpkin seeds
1/4 cup Pomegranate

Method
1. Cut broccoli into but size florets. Add 1 can chickpeas. Place in a bowl and add olive oil and salt. Toss to combine. Place the broccoli and chickpeas on a lined baking sheet (or 2). Place in the oven at 400f until the broccoli is slightly charred in some places. About 30 minutes.
2. In the mean time, chop the red onion and place into a large bowl ( you can use the bowl that you used from mixing the broccoli ).
3. Combine all ingredients for the dressing and whisk.
4. When broccoli and chickpeas are ready, remove from the oven. Let cool. Add to the chopped red onion. Add the dressing. Top with pumpkin seeds and pomegranate. Enjoy !

05/09/2023

This recipe is SERIOUSLY DELICIOUS! It has all my favourite flavours ! If you try this-please tag me :))

Roasted Cauliflower, Carrot and Bean Salad

1 medium head cauliflower, cut into bite size florets
5 medium-large carrots ( about 4 cups)
3-4 Tbsp olive oil
1/2 tsp salt
1 can lentils, rinsed and drained (or 2 cups cooked)
1 can chickpeas, rinsed and drained ( or 2 cups cooked)
1/2 cup Red onion, chopped
1/2 cup Cilantro, chopped

Dressing :
* 1/4 cup olive oil
* 3 Tbsp fresh lemon juice
* 1 Tbsp honey
* 1/2 tsp ground cumin
* 1/2 tsp ground coriander
* 1/2 tsp turmeric
* 1/4 teaspoon ground ginger
* 1/4 teaspoon ground cinnamon
* 1/4 tsp salt
* 1 clove garlic, minced
* black pepper to taste

Instructions:
1. Pre heat oven to 400f
2. Chop cauliflower into bit size florets, and carrots into 1/2 inch round circles. Place vegetables on a baking sheet. Drizzle with olive oil and salt. Toss to coat. Spread the vegetables into an even layer.
3. Roast cauliflower and carrots for about 30-35 minutes or until crisp tender and charred in some parts. Remove from oven. Let cool.
4. While, the vegetables are cooking, prepare the dressing: combine all dressing ingredients in a small bowl, and whisk.
5. Place chickpeas and lentils in a large bowl. Chop red onion and cilantro and add them to the bowl. Add roasted cauliflower and carrots. Add dressing. Toss to combine.
6. Serve and enjoy 😉

04/08/2023

Here’s an amazing, colourful, easy and healthy quinoa salad recipe I wanted to share. Also, see below for a tip if you are staying at an Airbnb and you are going to cook.

1/2 red pepper, chopped
1/2 orange pepper, chopped
1/2 yellow pepper, chopped
1/2 red onion, chopped
3 cups spinach, chopped
2 cups romaine lettuce, chopped
1 can chickpeas
1/4 cup slices green olives
1.5 cups quinoa, cooked

Dressing:
1/2 tsp dried Basil
1/2 tsp dried oregano
1 tsp garlic powder
1/2 tsp salt
1/4 tsp pepper
1/4 cup olive oil
3 tbsp red wine vinegar

Combine salad ingredients. Combine dressing ingredients and pour on salad. Serve and enjoy 😉! Serves 5-6.

Tip if you are staying at an Airbnb : I proportioned my quinoa and all my dried herbs and spices in advance and brought them with me. This made it so easy !

01/11/2023

https://www.instagram.com/reel/CmF3Rx0IdAa/?igshid=NDk5N2NlZjQ=

Elizabeth Zemelman, Dietitian shared a post on Instagram: "Try these 2 EASY and HEALTHY weeknight meals ! The recipes listed are for about 5 servings Don’t forget to add a salad or side of veggies first before the pasta ! Here is the dressing for the Buddha bowls : -1/4 cup olive oil -3 tbsp fresh...