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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 know it can be scary to bite the bullet and I ca

I know it can be scary to bite the bullet and I can’t promise you it will be easy but I can promise you it will be worth it!

Are you ready??

The next Clean-in-15 is kicking off on April 24th.

Registration closes on April 14th and the WhatsApp group opens April 19th.

More info at www.cleanin15.com
DM me or comment with any questions! 🫶🏽

#nutrtionprogram #learntoeat #balancedliving #cleanin15 #eatwellfeelwell #letmeguideyou #wherethereisawill #youcandothis #transformation #changeisgood #understandfood #learnwithme

Grain-free Vegan Brownies. You are going to want

Grain-free Vegan Brownies. You are going to want to save this post!

Last week I polled a few recipes I wanted to share and these brownies topped the list! A perfect little indulgence to start your week off!

I don’t know about you but sometimes I crave desserts that remind me of my childhood, just with better ingredients of course. These vegan grain-free brownies, totally hit the spot! They are rich, fudgey, perfection.

Here is the recipe!

Ingredients:
* 1/4 cup unsalted creamy almond butter
* 1/4 cup coconut sugar
* 1/4 cup maple syrup
* 1/4 cup coconut oil
* 1/2 cup + 2 tbsp cocoa or cacao powder
* 1 tsp vanilla extract
* 1/4 tsp salt
* 3/4 tsp baking powder
* 2 flax eggs (2 tbsp ground flax seeds + 6 tbsp cold water whisked together and allowed to rest & gel for 10-15m)
* 1/2 cup almond flour
* 50g chopped dark chocolate or chocolate chips (I used 1/2 a bar of lindt 78%)
* 1/3 cup chopped walnuts (optional)
* Flaked sea salt to top (optional)

Instructions:
1. Preheat your oven to 160℃/325℉ and line an 8in / 20cm square baking pan
2. In a medium bowl, whisk together the almond butter, coconut sugar, maple syrup, and coconut oil until well combined.
3. Add 1/2 the cacao powder and mix to combine. Then add the next half and mix to combine.
4. Next, add the vanilla extract, flax eggs, salt, and baking soda. Mix till well incorporated.
5. Next up, add the almond flour and combine everything well with a spatula.
6. Fold in your chopped chocolate and walnuts.
7. Pour the batter into your pan and smooth it with your spatula.
8. Bake for ~30 minutes. Your time may go up or down a little depending on your oven so check at the 25 minute mark.
9. Let the brownies cool completely then cut into 16 cubes
10. Sprinkle with flaked sea salt and enjoy.

#veganbrownie #vegandessert #veganbaking #plantbasedbaking #plantbasedbrownie #plantbasedbaking #betteringredients #betterforyou #dessert #food52 #eattolive #yummy #egglessrecipe #grainfreebrownie

The Holy Month of Ramadan has started and I wanted

The Holy Month of Ramadan has started and I wanted to share some helpful tips for my friends who are fasting.

Here is a snippet, but if you want the full download, make sure you get on my mailing list! I will be sending out a newsletter this weekend with all the details!

Link in my bio, stories, or head here to get on the list!
https://www.healthyishandhappy.com/newsletter/

HERE ARE MTHE TIPS!

Breaking your fast
* Add a tsp of apple cider vinegar and a pinch of salt to your water. This will soften any possible blood sugar spikes and also help you absorb the water for better hydration.
* If you have a date to break fast, have some nuts, or nut butter with it. If you are open to breaking fast with something other than a date, do hydrating veggies - think cucumber, peppers, lettuce for example.

Iftar
* Eat slowly and mindfully.
* Start your meal with salad, move to protein & fat, and end with your carbs.
* It takes the body about 20 minutes to register that it's had enough to eat. So don't go overboard at the start of the meal. Eat slowly and mindfully. Enjoy every bite. Eating mindfully and listening for when your hunger is actually satisfied puts less stress on your body and gives you more energy than eating huge amounts at one time.

Suhoor
* This meal is extremely important for how you will feel throughout the day. We want to ensure this meal is extremely protein and fat focused because we want to avoid any blood sugar spikes and crashes which will leave you feeling tired, dizzy, and hangry.

#fastingtips #ramadanmubarak #ramadanfasting #tipsforramadan #ramadantips #iftar #suhoor #ramadannutrition

What I eat on holiday! While salad is apart of t

What I eat on holiday!

While salad is apart of the mix, it’s not the only thing I eat! I’m a foodie and indulging is one of the things I enjoy most when traveling.

Breakfast (shown here) or the meal I choose to break my fast with is the most important when I’m away because I want to ensure my blood sugar starts off and stays balanced through the day. While you@may be tempted to start with fruits and pastries, DON’T! Follow this order which will set you up for holiday success! You will have less cravings, more energy, and be able to indulge mindfully!

1. Start with some veggies, preferably dressed in vinegar.
2. Move to your protein and fats.
3. Finish with sugars & carbs.

Questions? Drop them in the comments! 👇🏽

#vacationmode #navigatingabuffet #whatieatonvacation #whatieatonholiday #nutritiononvacation #bloodsugarbalance #eatsmarter #smarterwaytoeat #vacationfood #breakfastonvacation #breakfast #thrive #traveldiaries #phuketthailand

I’m currently OOO but I’ve got some killer rec

I’m currently OOO but I’ve got some killer recipes to share once I’m back!

I want to know which recipe you want me to share first! Comment with 1,2,3, or 4!

1. Peruvian inspired chicken with green sauce

2. Sweet & spicy roasted cauliflower salad

3. Asian meatball soup (aka dumpling soup without the wrapper)

4. Vegan grain-free brownies

#youchoose #recipeshare #newrecipe #recipeoftheday #eatclean #paleorecipes #whatieat #recipevote

I don’t know how I missed this or why I didn’t

I don’t know how I missed this or why I didn’t try it sooner but I guess better late than never!

The viral chili oil eggs WERE SOOO GOOD!
Here’s how to make it.

Ingredients:
· 2 tsp @foodsbyri mala chili oil (you could use garlic chili oil as well)
· 1 egg
· salt to taste
· 1 scallions, chopped
· Cooked “hacked” white rice or @foodsbyri gluten-free toast

Instructions:
1. Heat a pan over medium heat. Add the chili oil and spread in a thin layer.

2. Crack the egg in the pan, season with salt, and cover for 2 min.

3. While the eggs are cooking, cut up your spring onion.

4. Remove the cover from your eggs, add the chopped scallion on top of the eggs. Cook for another 1 min or until the eggs are cooked to your liking

5. Serve over rice, or your fav GF toast.

6.Next time remember to make 2 eggs because it is that good!

Didn’t have any on hand but I think avocado would be amazing layered in between the rice and egg.

#chilioil #chilioileggs #glutenfreerecipes #glutenfreedairyfree #quickandeasymeals #easymeal #10minutemeals #food52 #goodmoodfood #chilicrunch #asianfood #mala #sechuan #malachilioil #foodsbyri #everiday #goodfoodgoodmood #paleocooking #cooklikeanutritionist #eatlineanutritionist #easyasiancooking #5minmeal #whatsforlunch #malachilioil

Nothing gets to me more than brands selling garbag

Nothing gets to me more than brands selling garbage and marketing it as magic…. This is a perfect example of what we are dealing with when we are shopping for wellness products. Front of package looks great but damn, the devil is definitely in the detail!!! 👿

A friendly reminder to always check the ingredients! Food, supplements, beauty products, etc…. You aren’t always getting what you think you are! 🤬

#readyourlabels #supplements #vitamins #whatsinyoursupplements #readtheingredients #readyouringredients #knowyourproduct #nutritiontip #whatsreallygoingon #ingredientsmatter

Drool worthy simple SHAWARMA SALAD 🥗 🤤 Star

Drool worthy simple SHAWARMA SALAD 🥗 🤤

Starting your week with some meal inspo! I’ve got for you a flavor-packed Middle Eastern inspired salad recipe that you’ll have on repeat!

This shawarma salad is so simple to put together. It’s perfect to prep the night before for an easy weekday lunch or dinner you will want to have on repeat.

I love a good salad and this one has become a staple in my rotation. I can’t wait for you to give it a try!

INGREDIENTS:

Shawarma
250g boneless skinless chicken thighs
1.5 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves minced
½ tsp salt
½ tsp paprika
¼ tsp cardamom powder
½ tsp cumin powder
¼ tsp cinnamon
⅛ tsp crushed red pepper

Salad
3 cups romaine lettuce or mixed greens chopped
8 to 10 cherry tomatoes, halved
1 cucumber, chopped
½ small onion sliced
½ a bell pepper (any color), chopped
my simple tahini dressing or herbed tahini dressing
¼ cup chopped fresh parsley

Optional toppings
pickled onions
pickled peppers

Full recipe on the blog! 💚

https://www.healthyishandhappy.com/healthy-recipe/shawarma-salad/

#shawarma #saladmonster #bas #bigasssalad #eatyourveggies #eatsalad #lovesalad #easyweeknightmeals #prepahead #mealprep #weeklymealprep #mealplan #mealplanning

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Thank you for registering your interest for the Clean-in-15 program. We will contact you via email as soon as we finalise the dates for the next cohort.

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