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About Me

Riyana Rupani

Holistic Nutritionist

I'm a Certified Holistic Nutritionist (NTP), Certified Whole30 Coach, Mom of 3 boys, Recipe Developer, and a lover of all things FOOD!

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HEALTHYISHANDHAPPY

Have a BAS!⁠⠀ ⁠⠀ What's a BAS you ask?? A

Have a BAS!⁠⠀
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What's a BAS you ask?? A BIG ASS SALAD, Duh!🤩⁠⠀
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And here is a delicious one for you - Thai Kale salad!⁠⠀
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This is one of my favorite recipes in my Clean-in-15 program. We are on day 12 today and we have spent the better part of the last two weeks learning about how our bodies work, how each of us is different, and most important that eating nutrient-dense good-for-you food doesn't have to bland or boring, and that goes for salad too! ⁠⠀
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This salad is versatile and bursting with both flavors and nutrients. We've got out protein, our fiber, and our healthy fats, so you know you are gonna be left feeling satisfied after this salad without getting the hungries 2 hours later! ⁠⠀
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The kale leaves are sturdy so this is a wonderful dish for entertaining, and the leftover, if you can believe it, taste even better! ⁠⠀
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The recipe is up on the blog, and I hope you enjoy this one as much as I do!!! I love seeing your pics so please share if you do make this!!⁠⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger #kalesalad #BAS #eatdeliciousfoodonly⁠⠀
#healthyishandhappy #healthyfamily #nourish #eatwholefoods #strongnotskinny #loveyourself #healthandwellness #mindandbodygram #makesmewhole #healthynotskinny #progressnotperfection #keepingitreal #foodismedicine

Couples who work out together, grow stronger toget

Couples who work out together, grow stronger together!! 🏋🏻‍♀️❤️🏋🏻⠀
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Motivation and accountability with this one by my side!!! Thanks @vikrupani 😘⠀
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I’m not a gym girl by any means but Vikram and I both know the importance of keeping active for both our mind and body, so we make the time! Recently we have been loving training together! It’s a great way to do something good for ourselves and spend more time together in the process! ⠀
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Do any of you workout with your significant other? Would you?⠀
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#wellnessgoals #wellnesstips #nourishyourself #holisticnutrition #holisticnutritionist #nutritioniskey #nutritiontip #ntp #wholefoodnutrition singaporefitness #sgnutrition #singaporehealth #singaporehealthylifestyle #sgnutrtion #glutenfreesg #strongertogether #workout #weightraining #mindandbody #couplesworkout #stronger #strongerbecauseofyou #partnerincrime #gymtime

We are finishing off week 1 of the clean-in-15 and

We are finishing off week 1 of the clean-in-15 and I know weekends can be tough! The temptation is all around us with friends, outings, and small get togethers. Well here is one of my favorite crispy crunchy clean snacks that hits the spot and calms those cravings. Serve these up to friends or enjoy yourself!⠀
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Baked Lotus Root Chips! We are lucky in Asia, this versatile vegetable is pretty easily available and they make the tastiest vegetable chips! (Move over Kale!)⠀
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Here is what you need⠀
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・ 2 large lotus roots⠀
・ about 3 tbsp olive oil ⠀
・ seasoning of choice - salt, pepper, cayenne, chaat masala, tandoori masala are all some of my favorites... tons of options! ⠀
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・ Preheat oven to 180C/350F⠀
・ Cut the ends of the lotus roots & peel the skin off with a peeler⠀
・ Make slices 1/8″- 1/4″ thick. A mandoline really comes in handy here!
・ Get a baking sheet and line it with parchment paper. ・・ Either spray or brush the pan with olive or avocado oil.⠀
・ Place slices in a single layer on the baking sheets, brush or spray with more oil, and season with your spices of choice.⠀
・ Bake for anywhere from 10-20 minutes and check for ones that are browning rapidly.⠀
・ Remove the browned ones and place them on a piece of paper towel to absorb excess oil.⠀
・ Put the baking sheets back in the oven and repeat the process of checking and removing finished ones at 5-minute intervals.⠀
・ The entire process can take 30-45 minutes depending on your oven and how thinly you sliced the lotus root.⠀
・ Let cool and enjoy on their own or with dip.⠀
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NOTE - watch these babies carefully, baking time can vary based on the thickness of your chips and on your oven and they burn quite fast.⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger #healthysnack #healthyentertaining #vegetablechips #whole30entertaining #lotusroot⠀
#healthyishandhappy #nourish #eatwholefoods #strongnotskinny #loveyourself #healthandwellness #mindandbodygram #makesmewhole #healthynotskinny #progressnotperfection

I’m so excited!!!⠀ ⠀ 2 of my favorite recipe

I’m so excited!!!⠀
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2 of my favorite recipes are being featured at one of my favorite cafes here in Singspore in honor of national wellness month! ⠀
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If you love chocolate like me 🙋🏻‍♀️, you are going to LOVE these.⠀
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First up are my epic chocolate truffle bliss balls and second is my chocolate strawberry smoothie (swipe left). ⠀
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Both of these recipes are full of good for you ingredients so head on over to @carrotsticksandcravings and give them a try! Don’t forget to share and tag me if you do!!⠀
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#femalesingapore #singaporefitness #sgnutrition #singaporehealth #singaporehealthylifestyle #sgmom #sgmum #sgfoodblogger #sgblogger #sgnutrtion #glutenfreesg #sgcafe #diningoutsg #sgcafes ⠀
#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger

Dairy-Free Pesto! ⁠⠀ ⁠⠀ This one is a no b

Dairy-Free Pesto! ⁠⠀
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This one is a no brainer and something I make in bulk and store it in the freezer for easy quick meals. Great on almost anything! ⁠⠀
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I use walnuts instead of pinenuts most of the time simply because pinenuts are kinda expensive for the amount of pesto we go through! 😬⁠⠀
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I also like to superfood my pesto with either baby spinach or use fresh spirulina from @simpliigoodsg 🙌🏽⁠⠀(use code healthyishandhappy for 10% off)
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Here is my quick and simple recipe.⁠⠀
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Dairy-Free Pesto⁠⠀
Serving: 1cup Prep time: 5 min⁠⠀
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Ingredients:⁠⠀
2 cups packed fresh basil ⁠⠀
1 cup packed baby spinach or 1 pod of @simpliigoodsg spirulina⁠⠀
1/4 cup walnuts or pine nuts... pinenuts are super expensive in SG! (if nut-free, use sunflower seeds)⁠⠀
3 large cloves garlic, roughly chopped⁠⠀
2 Tbsp lemon juice⁠⠀
4 Tbsp nutritional yeast⁠⠀
1/2 tsp salt ⁠⠀
1/4 tsp chili flakes (optional)⁠⠀
1/3 cup extra virgin olive oil⁠⠀
water if needed to get the consistency you are after. ⁠⠀
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Instructions:⁠⠀
To a food processor, add the basil, spinach, nuts, garlic, lemon juice, nutritional yeast, and salt and blend/mix on high until a chunky paste forms.⁠⠀
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drizzle in the olive oil a little at a time (streaming in while the machine is on if possible) and scrape down sides as needed. Then add 1 Tbsp of water at a time until the desired consistency is reached ⁠⠀
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Taste and adjust flavor as needed⁠⠀
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Stores in the fridge for a week and in the freezer up to 1 month or more.⁠⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger#mywhole30 #whole30 #whole30prep #certifiedwhole30coach #while30compliant #whole30recipe⁠⠀
#healthyishandhappy #healthyfamily #nourish #eatwholefoods #healthandwellness #mindandbodygram #makesmewhole #healthynotskinny #progressnotperfection #keepingitreal #foodismedicine⁠⠀

#challengeaccepted⁠⠀ ⁠⠀ Thank you to all t

#challengeaccepted⁠⠀
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Thank you to all the beautiful women who tagged me. I am grateful for every one of you! 💕⁠⠀
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This challenge speaks to me on so many levels. It’s actually The reason I do what I do... I want to empower women, lift them up, and help them see their own beauty and potential! ⁠⠀
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Each woman deserves to live their best life, and I feel honored that I get to be apart of that journey for so many of you! ⁠⠀
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Who do I tag? All of the women reading this post, because each of you deserves to be seen and heard! #womensupportingwomen ⁠⠀
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⁠⠀thank you @hayleydurackphotography for this shot!

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