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Clean-in-15

The Clean in 15 Program

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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

I love how excited my kids get to make their green

I love how excited my kids get to make their green smoothies! I've been incorporating these as a snack or breakfast for the kids for years. It's a wonderful way to get them involved in the kitchen and experimenting. Added bonus, these green shakes are bursting with nutrients! Drop a 💚 below if you want me to share my smoothie template which if you follow, you are guaranteed to have a perfect nutrient-dense and delicious smoothie every time! ⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger #healthyishandhappy #healthyfamily #nourish #eatwholefoods #strongnotskinny #loveyourself #healthandwellness #mindandbodygram #makesmewhole #smoothie #kidsinthekitchen #greensmoothie #keepingitreal #foodismedicine

Meatless Monday Inspo! Coconut Masoor Dal⁠⠀
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Today is day 15 of my Clean-in-15 and tomorrow we start our reintroduction and this beautiful creamy dal is what's gonna be for dinner! ⁠⠀
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The clean-in-15 is part elimination diet and as an omnivore, we eliminate lentils and legumes for the 15 days. Why? Because they can be harder to digest and since we have plenty of other wonderful protein sources, lentils serve more as a carbohydrate rather than a primary protein source like it does for my vegetarian and vegan friends. ⁠⠀
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The fact that we eliminate it for the 15 days doesn't mean it's a "bad" food. Remember, no food is inherently good or bad... it's how the food works for your individual body! ⁠⠀
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For my vegetarians and vegans, Lentil's are included during the program, but I encourage you to take the time to properly soak or sprout them to make them easier to digest and make their nutrients more available. ⁠⠀
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This dal is made with red lentils that are easy on digestion, and I include creamy coconut milk and some beautiful baby spinach to round out the dish nutritionally. I love this served up as a lentil soup personally and pair it with some crunchy kale chips or my grain-free seed crackers.⁠⠀
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The recipe is on the blog!! - Search for Coconut Masoor Dal! ⁠⠀
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#eatforhealth #justeatrealfood #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger #healthyishandhappy #healthyfamily #nourish #eatwholefoods #loveyourself #healthandwellness #mindandbodygram #makesmewhole #healthynotskinny #progressnotperfection #keepingitreal #foodismedicine #plantbased #plantbasedprotein #veganrecipe #vegetarianrecipe #dal #veganprotein

Thai Chicken Larb... one of my all-time favorite d

Thai Chicken Larb... one of my all-time favorite dishes!⁠⠀
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Check out my “cook” highlight to see the recipe in action!⁠⠀
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It’s spicy 🌶, fresh 🌿, and full of flavor.⁠⠀
I like mine on top of a bed of greens or simply alongside some sliced cucumbers, green beans, and cabbage. The heat from the seasoning works so well with the cool from the fresh veggies. This dish is great warm or at room temp so it’s a great option when entertaining or take with you if you are on the go! If entertaining, it looks lovely and is easy for guests to handle served up in little lettuce or cabbage bowls. ⁠⠀
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For the meat, you can use chicken, pork, or beef. Pro tip - go for ground meat with a little fat. otherwise, your Larb will be quite dry.⁠⠀
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Hope you enjoy this one as much as I do!⁠⠀
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Recipe now on the blog!⁠⠀head to www.healthyishandhappy.com or link in my bio!
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Enjoy!!!⁠⠀
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#eatforhealth #justeatrealfood #eatyourcolors #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #paleoish #healthyfoodrecipes #healthyfoodblogger #thekitchn #foodandwine #nytimescooking #thaifood #spicyfood #asiancooking #whole30recipe #paleorecipe #thaiflavors

Happy Sunday Friends!⁠⠀ ⁠⠀ Today sharing w

I often get asked what’s the difference between

I often get asked what’s the difference between Cacao & Cocoa? 🤔⠀
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So Incase you were wondering... Cacao powder is made from fermented beans that have not been roasted. They are processed at low temperatures and then milled into a powder. The result is a powder that's bitter in taste and higher in nutritional content. Cocoa powder on the other hand is made from beans that are both fermented and roasted, and then processed at a much higher temperature. The result is a less bitter, slightly darker powder that has lost some of its nutritional value.⠀
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So which one do I prefer you use in your cooking? Cacao of course!⠀
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Some of the top nutritional benefits of cacao are ⠀
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• Full of antioxidants⠀
• A good source of plant based iron⠀
• great source of magnesium ⠀
• good source of calcium⠀
• A natural mood elevator and anti-depressant ⠀
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Remember cooking your cacao does reduce its nutrient levels so try having it raw if you can. Some of my favorite ways to enjoy it is my smoothies, made into chocolate avocado mousse, and I love using cacao nibs in my trail mixes or as toppings to my breakfast bowls or chia pudding 😊⠀
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#wellnessgoals #wellnesstips #nourishyourself #holisticnutrition #holisticnutritionist #nutritioniskey #nutritiontip #wholefoodnutrition⠀
#healthyishandhappy #healthyfamily #nourish #eatwholefoods #loveyourself #healthandwellness #makesmewhole #keepingitreal #foodismedicine #cacao #cocoa #chocolate #cacaopowder #foodfact #paleotip #nutrtionfact

It's getting chilly in many places of the world (N

It's getting chilly in many places of the world (Not here🙄) and chilly weather means lots of yummy soups and stews on the menu! ⁠⠀
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If you tend to feel your soups and stews fall a little flat, maybe it's the base you need to upgrade... Every good soup needs a good base if you ask me!⁠⠀
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I've just uploaded my super simple vegetable broth recipe to the blog. Time to put those veggie scraps to use. ⁠⠀
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I love using broth as the base to of course soups, but also when making dal!! ⁠⠀
Totally ups the nutritional & taste value. ⁠⠀
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Another benefit, I see many clients working on their gut health and have a hard time digesting the fibers in veggies. Including a good broth helps you get all those amazing nutrients in from the vegetables while we work on improving digestion. ⁠⠀
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Make a big batch and freeze in cubes for easy use whenever!⁠⠀
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#eatforhealth #justeatrealfood #healthyfoodchoices #nutritionmatters #fuelyourbodyright #eatbetter #eatwellfeelwell #conciouseating #goodmoodfood #healthyfoodrecipes #healthyfoodblogger#wellnesstips #nourishyourself #holisticnutrition #wholefoodnutrition #healthyishandhappy #healthyfamily #nourish #eatwholefoods #strongnotskinny #loveyourself #healthandwellness #mindandbodygram #makesmewhole #healwithfood #foodismedicine #broth #vegan #vegetarian #plantbased 📷 @jerseyfarmtotable

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