Monthly Archives

December 2015


Support my KICKSTARTER Project

December 22, 2015

A food journal and an intuitive guide to cultivating a sustainable food practice filled with recipes + lifestyle tips.

Check it out! Nutrition from the Ground Up is currently a blog and video series about building a sustainable nutrition practice. This project is a 48 page food journal that will be published twice per year. It will include my tools for intuitive cooking, sustaining a healthy relationship with food and expand your recipe collection.

Knowledge is power and with knowledge about the ingredients in food, where that food came from, and who grew it helps to increase confidence about the food that is fueling my body. There are incredible experiences to be had when enjoying local food, like trying new foods, meeting farmers and producers, and even growing your own food. Food can extend to the worlds of art and science and this can act as a form of therapy or mindfulness. When these ideas are part of a lifestyle then consuming feels more like a nutrition practice rather than following strict instructions, recipes, and meal plans—because of course, there is no perfect way to eat!

 The Nutrition from the Ground Up Food Journal will be published in January 2016 with your support. It will provide educational tools to help you grow your own nutrition practice with my guidance. It will also include intuitive recipes that will strengthen your intuitive cooking skills. THANK YOU FOR YOUR SUPPORT!

Local food can be used as a tool—this can be seen by keeping it simple, cooking and preparing meals, nourishing your day, and improving overall health.

Every day in my nutrition practice I focus on how to, for both myself and my clients, inspire, connect, and educate. I have set out to live out my passion and the concept of sustainability has been a reoccurring theme in that process. I strive to always be aware of the role of sustainability in the areas of food, business, and personal lifestyle. I believe in the power of connecting farmers and consumers.

With local food comes inspiration from venturing out and trying something new; connection with friends, farms, health, and my meals and nourishment; and education by finding new recipes as a tool to practice a skill and share with others.

There are many benefits of local food, including that it brings awareness to the consumer and has changed my relationship with food and has allowed me to realize the difference between whole, real food and labeling. Local food also creates an appreciation for food when you realize that it must be grown and produced, rather than just appearing. Understanding local food has also helped to educate me about how the food I eat arrives to my plate; for example I may pick it up from the farmers’ market rather than waiting for a truck to deliver something.

Finally, local food has truly brought joy to my overall life with the social aspect of shopping and the fun of intuitive cooking. This all ties into my nutrition practice by helping me make a stronger connection between vitamins and minerals in food and my health. Local foods increase the nutrition and flavor of the foods that my body digests and uses to provide me with energy.

Thank you for supporting my project!

Featured Recipes

Mix N Match Jars

December 20, 2015

The initial thought of preparing meals ahead may seem boring, repetitive and bland.  However, cooking in batches doesn’t have to be repetitious or any of those! Let’s make some amazingly delicious and absolutely gorgeous jars together that will get you excited every time you open your refrigerator. Think of it as creating your very own “grab ‘n go”. 

Mix N Match Bowls

FIRST = Take a peek at your pantry practice 

{NOTE}    Do you have your whole grains where you can see them? List them. 

{NOTE}    What do you have for protein options? List them. 

{NOTE}    Make a list of all fresh and frozen vegetables available. 


SECOND =  Choose TWO different grains to incorporate (the purpose is FIBER) 

{NOTE}    These are Gluten-free: 

  • red or white quinoa
  • brown or wild rice
  • buckwheat (Kasha)
  • millet
  • amaranth 

{NOTE}    You may also use these whole grains: 

  • wheat berries
  • farro
  • kamut
  • spelt
  • barley

{NOTE}    1 cup of dry grain + 2 cups of water = 4 servings

Rice Cooker Directions: Place grain + water in cooker and PRESS THE BUTTON. Don’t forget to check on it to make sure it doesn’t burn. Most grains will be done between 10 – 40 minutes. 

{NOTE}    Add 1 TB Olive Oil or Coconut Oil (It will help you absorb Vitamins A, D, E and K)

Stove Directions: Place grain + water in a small pot, bring water to a boil, then turn down to simmer until water is absorbed and grain is tender. Each grain requires a slightly different cooking time. 

Now the grain will be ready to add 1/2 cup COOKED grain to Vegetables + Protein! 

 THIRD = Cook your Vegetables anyway you choose

  • Saute 
  • Roast
  • Steam 
  • Grill 
  • Leave fresh + crisp 

{NOTE}    Add 1 TB Olive Oil or Coconut Oil (It will help you absorb Vitamins A, D, E and K)

{NOTE}    Choose seasonal vegetables when possible 

{NOTE}    Always add dark leafy greens 

FOURTH = Choose your protein options {more plants}

  • 1/2 cup cooked Chickpeas, Black Beans, Pinto, Lentils
  • Fish {6 ounces} – Haddock, Salmon, Monkfish, Mackerel, Tuna, Squid 
  • Shellfish {6 ounces} – shrimp, oysters, mussels, clams, scallops
  • Pasture-Raised Chicken or Poultry {4 ounces}
  • Grass-fed Beef or Bison {3 ounces}
  • Venison or Duck {3 ounces}

{NOTE}    We are NOT counting calories!

A calorie is NOT a calorie. In order to feel your best this season, try identifying whether your food choices are a {protein} or {fiber}. This will automatically give your food a purpose. If your choices aren’t proteins or fibers, they are most likely empty calorie options that aren’t supplying your body with nutrition. In this case, you won’t end up satisfied and your body will be looking for more. Look at the example below and see what can happen when you don’t plan ahead and wind up eating impulsively with empty calories.

Let’s take a look at some of my intuitive assembles

Tempeh + Buttercup Squash + Spinach + Eggplant + Spelt Berries

Tempeh Grain Bowl

 Tofu + Butternut Squash + Mushrooms + Spinach + Cabbage + Farro

Tofu and Vegetable Bowl

Shrimp + Broccoli + Kale + Wheat Berries 

Shrimp and Broccoli Bowl

Almonds + Mango + Blackberries + Millet 

Breakfast Bowl Ingredients

This can open up a whole new way of thinking about your breakfast. The challenge is time. We simply don’t have enough, or do we!?  Another challenge is getting the foods we need in the correct combination to manage our blood sugars, energy levels and hunger though out the day, meaning we really need to focus on getting protein AND fiber every time we eat, especially at breakfast.

For example, some of us may just have a bagel or muffin for breakfast, which will spike your blood sugars. This results in low energy levels and more cravings for the rest of the day. It is the protein and fiber combination that really fuels your body the best. So, let’s practice with breakfast to set the tone for the day.

Breakfast fuel should include a Protein + Whole Grain + Fruit

{NOTE}    If you incorporate potatoes into your breakfast, you may choose to skip the grain. For example, Egg + Sweet Potato + Kale 

Breakfast Bowl

Featured Recipes


December 7, 2015

Eating a nutritionally-balanced breakfast is an integral part of a healthy lifestyle. Hectic schedules sometimes tempt us to skip this meal and jump straight into our daily grind. On the other hand, we may find it easy to grab something fast and unhealthy or unbalanced for breakfast. By taking the time to prepare and enjoy a healthy dish, we start our day mindfully. Staving off hunger increases concentration and productivity, making breakfast a no-brainer. Keep in mind, an intuitive breakfast doesn’t have to take longer than 5 minutes! 

Breakfasts high in processed carbohydrates are popular in western culture; think pancakes, bread, and other baked goods. However, eating a varied breakfast with an emphasis on protein + fiber will give your body energy and help you feel full longer. 

You may be familiar with the popular ‘Egg in a Nest’, a slice of toast with a hole in the center for a fried egg. For a healthier spin on this classic, try replacing the slice of toast with a bell pepper ring. Bell peppers are loaded with vitamins – especially vitamin C, which protects your cells and keeps your bones, skin and heart healthy. I call this recipe Sunrise Peppers and it takes only a few minutes to prepare. 

Sunrise Pepper

Sunrise Pepper
Write a review
  1. 1/2″ slice sweet bell pepper {orange, red, yellow or green}
  2. 1 farm fresh egg
  3. 1 cup of pea greens
  4. 1 slice of Sprouted Grain Bread
  5. 1 tsp safflower oil or any oil of your choice
  1. Heat oil in frying pan over medium heat, then place pepper onto the pan.
  2. Drop egg into the center of the pepper and cook until whites and yolk are to your taste. You may choose to flip the egg and pepper to cook over easy.
  3. Sauté the pea greens in leftover oil until bright green and tender.
  4. Serve on top of toast with egg and pepper.
Nutrition from the Ground Up
{Health benefits}

{Egg} high in protein – contains vitamins D, B12, B2, A and choline

{Peppers} contains high vitamin C and capsaicin – high in antioxidants

{Pea Greens} contains vitamins A, C and folic acid

{Sprouted Grain Bread} higher in protein – contains more trace minerals and nutrients

{Intuitive Breakfast Ideas}

Egg + 1/2 c Quinoa + Swiss Chard + Mushrooms

2 TB Almond Butter + Toast + Banana Slices 

2 TB Walnuts + 1/2 c Oats + 1/2 c Cranberries 

My absolute favorite: Egg + Mushrooms/Swiss Chard + Quinoa 

Featured Recipes

Snack Smart

December 7, 2015

Snacking has a purpose. Today, we often have negative associations with snacking such as eating mindlessly to pass the time, eating unhealthy foods for a fast burst of energy at school or work, or constantly consuming through disordered eating. However, smart snacking is essential to avoid unbalanced blood sugars, which leads to a spike or fall in energy. Snacking also keeps our metabolism working with us throughout the day. Wholesome snacks can be integrated into your nutritional intake for the day and will not spoil your appetite. Strategic snacking can help bridge the hunger gap between meals, keep you focused and more productive, and support your health goals. By eating healthy snacks that are packed with protein and fiber, you will keep yourself full and avoid eating unhealthy foods as a poor substitute.


Below are some protein and fiber-based snacks to help you support balanced blood sugar. Become more involved in your own nutrition practice and start creating some snacks of your own!

{Snack Smart Ideas}

  • {TWO} Celery sticks + {1 TB} Nut Butter
  • {ONE} Baked Pear + cinnamon, {ONE TB} oats + {1/4 CUP} Walnuts, Pecans or Almonds.
  • {1/2 CUP} Greek Yogurt + Sliced Persimmon (above) + {¼ CUP} of Oats 
  • {1/4 CUP} Hummus + Carrots, Broccoli + Kohlrabi Slices
  • {ONE TB} Natural Nut Butter + Apple Slices OR Carrot Sticks
  • {ONE SERVING} Whole Grain Crackers + {1/4 CUP} Hummus
  • {ONE CUP} Celery Sticks + Baba Ganoush
  • {1/4 CUP} Raw Nuts + Fruit
  • {HALF} Baked Sweet potato + {1/4 CUP} Greek Yogurt + Chives
  • {HALF} Baked potato + Bean Salsa
  • {¼ CUP} Trail Mix + Carrot Sticks 
  • {1/4 CUP} Roasted Chickpeas + {ONE} Clementine

My absolute favorite snack! Almond Butter + Carrot Sticks 



Seasonal Picks – Fall 2015

December 7, 2015

Welcome to my seasonal produce picks! I am so thrilled to share with you my finds of the beautifully abundant Fall season. Each pick has impacted my own personal nutrition practice and I hope it inspires you as well. The local food movement is bringing nutrients and flavor to the table that can have a huge impact on your health. Every season, farms produce farm-fresh produce and foods to use in a variety of seasonal recipes and intuitive cooking.

The foods you choose to eat throughout the day can help increase energy levels, improve your overall health and maintain a healthy relationship with food. This post will introduce you to my seasonal local produce picks and how to incorporate these nutrient-dense foods into your meals.

The Persimmon is known as an asian fruit, however is native to Southeastern US and can be found wild in Indiana. The adorable orange sphere has anti-Inflammatory properties and several vitamins and minerals including Vitamin C, Iron + Calcium. A couple ways to incorporate persimmons into your own nutrition practice is to slice, then top onto a fall salad or have as an afternoon snack with ¼ cup of almonds for protein.


Pomegranate Seeds are typically known to be difficult to get at, nestled in their spongy membrane, however there is a trick to easily separate the seeds. The first step is to cut the pomegranate in half and submerge in a bowl of cold water for 5 minutes, then break it apart under the water to release the seeds. The vibrantly red seeds are an amazing source of Fiber, numerous amounts of anti-oxidants, and they also provide Vitamins C and K. A couple ways to incorporate pomegranate into your own nutrition practice is to add into other vegetable sides, such as roasted sweet potatoes or mix into a kale salad.

Buttercup Squash has my favorite winter squash texture and can be baked easily without having to cube up beforehand. Gently poke 4 holes into different locations on the squash, place on a baking sheet and bake at 400 degrees for 1 hour. You can add it to a soup or make an amazing roasted vegetable over greens salad. The green and orange storage crop provides B6, Vitamin C and A, plus Potassium.  


Parsnips are relatives of carrots and parsley. They have a slightly woody flavor and are delicious roasted with coconut oil at 375 degrees for about 30 minutes. This cream-colored tuberous root vegetable provides Folate, Potassium, Vitamins C and E.

Cranberries, a
long with the Concord grape and the blueberry, fresh cranberries are one of North America’s native fruits and were first cultivated in 1816 in Dennis, Massachusetts.  The glossy, scarlet red, very tart berry provides high amounts of vitamin C and E. The berries abundance of phytonutrients have been studied for their antioxidant, anti-inflammatory, and anti-cancer properties. A couple ways to incorporate fresh cranberries into your own nutrition practice is to add ½ cup into your smoothie or enjoy warm in your oatmeal. 

Watch the video below! 

Featured Lifestyle

Welcome to NFTGU!

December 6, 2015

When I started on this journey, I was only working with nutritional counseling patients one day a week. Now, eight years later, I am really proud that my business has grown in directions I never imagined. 

While I knew I wanted to help people adopt a healthier lifestyle through nutrition, it didn’t occur to me that I could actually help them grow it. Now, in addition to being a Registered Dietician, I’m an author, blogger, local food enthusiast and a farmer-in-training, among other things! 

I am passionate about teaching others how to play an active role in improving their whole health by developing new relationships with food. I believe in the power of connecting farmers and consumers to create a more educated community. 

I’d like to share with you how I do this within my own practice – both the overall approaches I take as well as some of the tactical steps that I’ve found to be effective. Whether for my clients, the community or the broader public, my focus is sharing knowledge because it really is power. This is how I make a more lasting impact. I know from seeing it with my clients that knowledge is the only thing that motivates change. 

I focus on three specific areas.

  • {First} … Inspiring people to let go of their past relationships with food and create new, more powerful ways of thinking about the foods they choose.
  • {Second} … Connecting people with their local farmers and helping them discover the benefits of eating locally and seasonally.
  • {Third} … Educating my community and the broader public about how they can be more confident consumers.

Nicole Cormier, RD, LDN

In building Delicious Living Nutrition, I’ve set out to live my passion. Underlying everything I do is the concept of sustainability. It is present everywhere, from how I work with clients to help them discover new foods and ways of cooking that put them on a path to health…

als_150804-0986 (1) copy

…it shows up in how I’ve structured my business so that all the different aspects support each other…

…and it’s personal. I’ve designed a holistic life where work doesn’t feel like work. Everything sustains everything else. I’ve achieved this through structuring my business to fit into three main buckets. 

  • {First} … Counseling – This is the most personal aspect – One on one counseling, corporate programs and presentations.
  • {Second} … Outreach – These are all the ways I connect with clients and potential clients on a regular basis.
  • {Third} … Local Food – Connecting people directly with farmers and helping them understand their food sources is a huge part of what I love to do, and my community loves it as well.

Various types of outreach have been an important way for me to not only build my business but to share knowledge broadly. One of the most exciting and fulfilling adventures I’ve undertaken as part of Delicious Living Nutrition is making a full-length documentary about organic farming called Organic Farms Are Everywhere! My partner, Jim and I drove cross-country in February 2012 and visited nearly two dozen farms. It was an incredible journey and we learned so much that I’ve been able to share with my clients and our community. 

Nicole Cormier, RD, LDN

As I have become more personally involved in the local food movement over time, my counseling approach has evolved. My clients find that they really benefit from my guided farmers’ market tours, as well as cooking new foods together. One of the most significant parts of my at-home nutritional cooking lessons is practicing what I call “intuitive cooking.” This is a method that centers around using what is readily available in your pantry to make delicious and healthy meals at home. 

Bringing consumer confidence to my clients and the community through education and exploration is what I love to do. I hope that this blog will act as an educational experience and open the doors to health, happiness and a holistic lifestyle for many.

Nicole and Tanka