Art of Healthy Eating

Nutritionist vs Dietitian

Rosanne Walsh — Tue, 10 Nov 2026 12:36:16 +0000

Nutritionist vs Dietitian – What’s the Difference? | Art of Healthy Eating

Nutritionist vs Dietitian – What’s the Difference?

What people think a nutritionist does vs. what a registered dietitian actually does

I’m not here to judge your Crumbl cookie or hand you a generic meal plan that ChatGPT could create in a few seconds. I’m here to offer support, tools, and insights on what happens in your body, both physiologically and physically, in response to environmental inputs, nutrition, and beyond.

Then we build a personalized approach to your health and wellness with the big picture in mind, factoring in your genetics, health history, symptoms, labs, lifestyle, preferences, and goals. Think wellness partner, not food police.

What people think a nutritionist does

Tells you to eat more veggies
Focuses only on weight loss
Makes generic meal plans
Acts like the food police

What a registered dietitian actually does

Supports blood sugar management
Addresses cholesterol and nutrient deficiencies
Helps you fuel exercise, build strength, and recover properly
Turns nutrition science into realistic meals that fit your lifestyle
Orders and interprets labs
Analyzes nutritional intake for macro- and micronutrient adequacy
Uses wearable data to drive optimizations for energy, mood, sleep, and focus
Addresses digestive concerns and supports gut health

Why the credentials matter

The two titles sound alike, but they are very different paths. Here’s how they compare.

Mastersdegree from an accredited program

1,000+hours of supervised clinical practice

Examnational registration exam, plus ongoing education

Registered Dietitian (RD or RDN)

Definition: A legally protected, regulated title for a credentialed food and nutrition expert.
Education & training: At least a master’s degree from an accredited program, 1,000+ hours of supervised clinical practice, a national exam, state licensure where required, and continuing education.
Scope of practice: Qualified to provide Medical Nutrition Therapy (MNT) for conditions such as diabetes, heart disease, and kidney disease, to manage tube feedings, and often to bill insurance.

Nutritionist

Definition: A general, catch-all term for someone who gives advice on food and healthy eating.
Education & training: The title is largely unregulated in many states and countries. Some nutritionists hold advanced science degrees or certifications (such as CNS or CCN), while others have completed only a brief online certificate.
Scope of practice: Generally centered on general wellness, lifestyle, and coaching. Nutritionists are typically not permitted to provide medical nutrition therapy or treat clinical disease.

Read the Cleveland Clinic guide to dietitians vs. nutritionists →

Think wellness partner, not food police.Nutrition guidance should be personalized, evidence-based, and built around your real life.

Ready for a personalized approach?

Let’s look at the big picture together: your labs, symptoms, lifestyle, and goals.

Work with me

Sources: Cleveland Clinic · Washington State University · University of North Dakota · SDSU Extension · The Oregon Clinic · Husson University

Scope of practice and title rules vary by state. This post is for education and isn’t medical advice.
#FunctionalNutrition #IntegrativeNutrition #PersonalizedNutrition #BostonDietitian #WellnessBoston

The post Nutritionist vs Dietitian first appeared on Art of Healthy Eating.

Lemony Broccolini & White Beans with Parmesan

Rosanne Walsh — Tue, 10 Nov 2026 01:40:08 +0000

Lemony Broccolini & White Beans with Parmesan

Tender broccolini and creamy white beans simmered in a light, lemony broth and finished with freshly grated Parmesan. This simple, nutrient-dense dish delivers plant-based protein, fiber, potassium, and calcium in every bite. Enjoy it as a satisfying side dish or a light, comforting lunch.

Course Main Course, Side Dish

Cuisine Mediterranean

Keyword gluten free, high fiber, plant based

Servings 4

Ingredients

2 bunches broccolini approximately 12 oz, trimmed
2 cans 15 oz each cannellini or great northern beans, drained and rinsed
¾ cup low-sodium chicken stock
1 large lemon zest and juice (approximately 3 tablespoons juice)
¼ cup freshly grated Parmesan cheese
½ teaspoon sea salt or to taste
Freshly ground black pepper optional

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Instructions

Prepare the broccolini. Trim the tough ends and cut any particularly thick stems lengthwise.
Simmer the broccolini. Add the chicken stock to a large skillet and bring to a gentle simmer. Add the broccolini, cover, and cook for 4–5 minutes until bright green and just tender.
Add the beans. Stir in the drained white beans and sea salt. Simmer uncovered for another 4–5 minutes, allowing the beans to warm through and absorb some of the broth.
Create a creamy texture. Lightly mash about ¼ cup of the beans directly in the skillet to naturally thicken the broth without cream.
Finish with lemon. Remove from heat and stir in the lemon zest and juice.
Add Parmesan. Sprinkle with freshly grated Parmesan and black pepper, if desired. Serve warm with a little of the lemony broth spooned over the top.

Notes

Estimated Nutrition Facts

Lemony Broccolini & White Beans with Parmesan
Servings: 4
Serving size: ¼ of recipe

Amount per serving
Calories	~250

Approximate calories based on white beans, broccolini,
Parmesan, low-sodium chicken stock, lemon, and sea salt.
Actual values vary by ingredient brands, drained bean
weights, and portion sizes.

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Microbiome + Your Health

Rosanne Walsh — Tue, 10 Nov 2026 01:27:33 +0000

Gut health

Who’s winning the battle in your gut?

Trillions of microbes are competing for space and nutrients in your intestines. What you eat helps decide which ones thrive.

Think of your intestines as a crowded ecosystem. Space and nutrients are limited, and the microbes that get fed are the ones that flourish. The good news: you hold more of the menu than you might think.

Your gut is home to trillions of microbes, from hundreds of different bacterial species, alongside viruses and fungi. This community is never static. Age, diet, lifestyle, medications, and especially antibiotics all shift its makeup over time.

Diversity is the goal, not just “more good bacteria”

Newer research has refined the old “good guys versus bad guys” picture. Most gut microbes aren’t simply good or bad; their effects depend on context, on what they’re eating, and on who else is around. What consistently stands out is diversity: a varied, resilient community tends to be associated with better metabolic and immune health.

Diet is one of the strongest levers. In the American Gut Project, one of the largest citizen-science microbiome studies, people who ate 30 or more different plant foods per week had more diverse gut microbes than those eating 10 or fewer. They also had more bacteria linked to short-chain fatty acid production. Plant variety even appeared to matter more than labels like “vegan” or “vegetarian.”

A guideline, not a rule. The number 30 came from a comparison of two groups, so it isn’t a magic threshold. Think “variety, steadily” rather than perfection. Beans, whole grains, nuts, seeds, herbs, and spices all count toward your weekly mix.

Plant variety feeds microbes, and the short-chain fatty acids they make help support the gut lining and immune balance.

What your microbes make from your plants

Microbes such as Bifidobacterium and Lactobacillus, along with many others, ferment prebiotic fibers and resistant starches, the parts of fruits, vegetables, grains, seeds, and legumes we can’t digest ourselves. In return they produce short-chain fatty acids such as butyrate, acetate, and propionate.

These compounds do real work. Butyrate is a primary fuel for the cells lining your colon. Short-chain fatty acids also help keep the colon slightly acidic, which makes life harder for acid-sensitive pathogens, and they help regulate immune activity and inflammation. Gut microbes also help produce certain vitamins, including some B vitamins and vitamin K, and they take part in gut-brain communication, an active and still-emerging area of research.

Five jobs your gut microbes do every day.

When the balance tips

Diets heavy in ultra-processed, high-sugar, high-fat foods and low in fiber are associated with lower diversity and a more pro-inflammatory microbial profile. Antibiotics, which are sometimes essential, can also temporarily reduce diversity. When the community becomes imbalanced, a state called dysbiosis, the gut barrier can be affected.

This is where intestinal permeability comes in. The intestinal lining is a selective barrier that lets nutrients in and keeps unwanted substances out. When that barrier loosens, bacterial components such as endotoxins can pass into circulation and may trigger inflammation. Increased permeability has been associated with GI disorders, metabolic disease, allergy, autoimmune conditions, and more.

A note on “leaky gut.” The term is used loosely online, and not every claim made under it is proven. Increased intestinal permeability itself is well-studied science, and researchers are still sorting out cause versus effect in many conditions. That’s why working with a qualified professional beats self-diagnosing.

Putting it into practice

Feed the community

Aim for variety: a rainbow of produce, legumes, whole grains, nuts, seeds
Add herbs and spices; they count too
Include fermented foods like yogurt, kefir, kimchi, and sauerkraut if you tolerate them

Go easy on the rest

Limit ultra-processed, high-sugar foods
Increase fiber gradually and drink plenty of water
Use antibiotics only when truly needed, as prescribed

Exploring your own microbiome with GI-MAP

Everyone’s gut is different. In my practice I use GI-MAP stool testing to help clients explore the health of their microbiome, identify infections, and look at digestive health and inflammation. Results give us a clearer starting point so that food and lifestyle recommendations can be personalized instead of guesswork.

Testing is one piece of the puzzle, interpreted alongside your symptoms, history, and goals.

Work with me

Watch: Dr. Alessio Fasano on the gut barrier

For a deeper dive, watch this lecture by Dr. Alessio Fasano of Mass General Hospital for Children, a leading researcher on gut permeability, the microbiome, and immune response. He discusses how these connect to chronic inflammatory and autoimmune disease.

Prefer to watch on YouTube? Open the video in a new tab.

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Fiber Rich, Fudgy Date Blender Brownies

Rosanne Walsh — Mon, 09 Nov 2026 19:23:54 +0000

Fiber Rich, Fudgy Date Blender Brownies

These rich, fudgy brownies use mashed yams, creamy almond butter, and naturally sweet Medjool dates to create a moist, chocolatey texture without grains, flour or refined sugar in the batter. Replacing most of the maple syrup with dates adds fiber, magnesium, potassium, and other micronutrients while maintaining natural sweetness. No guilt treat – one serving packs twice the fiber and magnesium in a small banana.

Course baked goods, Dessert

Cuisine American

Keyword gluten free, high fiber

Servings 16

Ingredients

1 cup mashed cooked yams
1 cup unsweetened almond butter
2 large eggs
1 cup pitted Medjool dates packed
2 tablespoons pure maple syrup
2 tablespoons unsweetened plant-based milk
2 teaspoons pure vanilla extract
⅔ cup unsweetened cocoa powder
½ teaspoon baking soda
½ teaspoon ground cinnamon
1 teaspoon sea salt
1 cup dark chocolate chips

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Instructions

Peel and cut the yams into chunks. Boil for 15–20 minutes, or until fork-tender. Drain thoroughly, cool, and mash until smooth. Measure out 1 cup.
Place the pitted dates in a bowl and cover with hot water for 10 minutes. Drain well. This helps create a smooth date paste.
In a food processor, combine the mashed yams, softened dates, almond butter, eggs, maple syrup, plant milk, and vanilla. Blend until completely smooth and creamy, scraping down the sides as needed.
Add the cocoa powder, baking soda, cinnamon, and sea salt. Pulse or stir until fully incorporated. Fold in the chocolate chips by hand.
Preheat oven to 350°F (175°C). Line a 9-inch square baking pan with parchment paper. Spread the batter evenly and bake for approximately 25–32 minutes, until the edges are set and the center is no longer liquid. A toothpick should come out with moist crumbs.
Allow the brownies to cool completely for at least 1 hour. For cleaner cuts and a firmer fudgy texture, refrigerate for 30–60 minutes before slicing into 16 squares.

Notes

Nutrition Facts

Fudgy Yam & Date Chocolate Brownies
Servings per recipe: 16
Serving size: 1 brownie

Amount per serving

Calories
217

Total Fat	13 g
Saturated Fat	3 g
Sodium	165 mg
Total Carbohydrates	24 g
Dietary Fiber	4.8 g
Total Sugars	15 g
Protein	5.8 g
Potassium	330 mg

*Nutrition values are estimates per brownie based on 16 servings. Actual values may vary depending on ingredient brands and portion sizes.

The post Fiber Rich, Fudgy Date Blender Brownies first appeared on Art of Healthy Eating.

Gluten-Free Banana Bread with Pecans

Rosanne Walsh — Sun, 08 Nov 2026 23:26:09 +0000

Gluten-Free Banana Bread with Pecans

Ripe bananas usually have two paths in my kitchen: freeze them for smoothies and homemade “nice cream,” or turn them into something deliciously baked!

When I have a little extra time, I love experimenting with healthier versions of classic baked treats. This gluten-free banana bread is made with almond flour, coconut flour, and rolled oats, with just a touch of maple syrup for added sweetness.

The result is a flavorful, hearty banana bread with a moist interior, warm cinnamon notes, and a crunchy pecan topping. It's a delicious option for breakfast, an afternoon snack, or a little something sweet with your morning coffee.

What I especially love about this recipe is that it uses just 3 tablespoons of added maple syrup for the entire loaf, letting the natural sweetness of ripe bananas shine.

Course Dessert, Snack

Cuisine American

Keyword gluten free

Servings 12

Ingredients

3 very ripe medium bananas mashed
2 large eggs
3 tbsp avocado oil
3 tbsp pure maple syrup
½ cup unsweetened almond milk
1 tsp pure vanilla extract
1¼ cups finely ground almond flour
½ cup coconut flour
1 cup certified gluten-free rolled oats
2 tsp gluten-free baking powder
½ tsp baking soda
½ tsp ground cinnamon
½ tsp sea salt
½ cup chopped pecans
1 ripe banana sliced lengthwise

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Instructions

Preheat the oven. Set oven to 350°F (175°C). Line a 9 × 5-inch loaf pan with parchment paper, leaving some overhang for easy removal.
Mash the bananas. In a large mixing bowl, mash the three ripe bananas until smooth. Whisk in the eggs, avocado oil, maple syrup, almond milk, and vanilla extract.
Combine dry ingredients. In a separate bowl, whisk together the almond flour, coconut flour, rolled oats, baking powder, baking soda, cinnamon, and salt.
Make the batter. Gently fold the dry ingredients into the wet mixture until just combined. Allow the batter to rest for 5 minutes so the coconut flour and oats can absorb moisture. The batter should be thick but spoonable. If excessively stiff, add almond milk 1 tablespoon at a time.
Add the toppings. Transfer the batter to the prepared loaf pan and smooth the surface. Arrange the banana halves cut-side up and sprinkle with chopped pecans.
Bake. Bake for approximately 50–60 minutes, until the center is set and a toothpick inserted into the loaf comes out without wet batter. If the top browns too quickly, cover loosely with foil.
Cool before slicing. Let the loaf cool in the pan for 15–20 minutes, then transfer to a wire rack. Cool completely before slicing for the best texture.

Notes

Nutrition Facts

Gluten-Free Banana Bread with Pecans

Serving size: 1 slice (1/12 of loaf)
Servings per recipe: 12

Calories
255

Total Fat	15 g
Saturated Fat	3 g
Cholesterol	31 mg
Sodium	230 mg
Total Carbohydrates	28 g
Dietary Fiber	6 g
Total Sugars	10 g
Added Sugars	3 g
Protein	6 g

Carbohydrate-to-Fiber Ratio: 4.7:1
28 g carbohydrates / 6 g fiber

Estimated nutrition per slice based on 12 servings,
including pecan and banana toppings. Values may vary
depending on ingredient brands, banana size, and
exact serving size.

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Slow-Cooked Herb-Crusted Lamb with Root Vegetables

Rosanne Walsh — Sun, 08 Nov 2026 22:55:10 +0000

Slow-Cooked Herb-Crusted Lamb with Root Vegetables

This slow-cooked lamb recipe is one of those super simple, satisfying meals that requires little preparation but delivers incredible flavor. Because it involves a slow cooker- you can achieve optimal flavors tenderness and also nutrition. Cooking meat at very high temperatures, particularly grilling, broiling, or pan-frying until charred, can produce carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds form when meat proteins react to intense heat or when fat drips onto flames, creating smoke that deposits chemicals onto the meat. Slow cooking at lower temperatures with moisture, such as slow cooking in broth, significantly reduces the conditions that promote formation of these compounds. It also helps tenderize tougher cuts of meat like lamb shoulder by gradually breaking down collagen without excessive charring.

Start with Trader Joe's seasoned lamb shoulder rack, brown it in olive oil to develop a rich crust, then slowly braise it with carrots, celery, sweet onion, baby red potatoes, red wine, and beef bone broth.

After 10–11 hours in the slow cooker, the lamb becomes fall-off-the-bone tender, while the vegetables absorb all those delicious flavors. It's a hearty, nourishing, one-pot meal perfect for a chilly night.

Course Main Course

Cuisine Mediterranean

Keyword one pot meal, slowcooker

Servings 4

Ingredients

1 package Trader Joe’s seasoned lamb shoulder rack approximately 2–2½ lb
2 tbsp extra-virgin olive oil
2 medium carrots cut into thick rounds
2 celery ribs chopped
1 medium sweet onion diced
3 garlic cloves minced
¼ cup dry red wine
2 cups beef bone broth or enough to partially submerge the lamb
6 baby red potatoes halved
4 –5 sprigs fresh thyme plus extra for garnish
Sea salt and freshly ground black pepper to taste

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Instructions

Brown the lamb. Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add the seasoned lamb shoulder rack and sear for 3–4 minutes per side, until a rich brown crust forms. Transfer the lamb to the slow cooker.
Sauté the vegetables. In the same skillet, add the sweet onion, carrots, and celery. Cook for 4–5 minutes, stirring occasionally, until the vegetables begin to soften. Add minced garlic and cook for another 30–60 seconds.
Deglaze with red wine. Pour in ¼ cup red wine, scraping the bottom of the skillet to release the flavorful browned bits. Simmer for 1–2 minutes.
Combine in the slow cooker. Transfer the vegetable mixture and pan juices to the slow cooker. Add the halved baby red potatoes, beef bone broth, and fresh thyme. Nestle the lamb among the vegetables. The broth should partially cover the meat, not completely submerge it.
Slow cook. Cover and cook on LOW for approximately 10–11 hours, or until the lamb is exceptionally tender and easily pulls away from the bone. Begin checking tenderness earlier if the rack is small, since cooking times vary by cut and slow cooker.
Finish and serve. Carefully remove any bones and excess fat. Taste the broth and adjust with salt and freshly ground black pepper as needed. Garnish with fresh thyme and serve the lamb with the tender vegetables and a generous spoonful of the savory cooking broth.

Notes

Nutrition Facts

Slow-Cooked Lamb with Root Vegetables

Serving size: 1/4 of recipe
Servings per recipe: 4

Calories
560

Total Fat	32 g
Saturated Fat	11 g
Cholesterol	125 mg
Sodium	850 mg
Total Carbohydrates	28 g
Dietary Fiber	4 g
Total Sugars	7 g
Added Sugars	0 g
Protein	40 g
Potassium	1,000 mg
Iron	3.5 mg
Zinc	6 mg
Vitamin B12	2.5 mcg

Estimated nutrition based on four servings, a 2.5 lb bone-in lamb shoulder rack, and approximately 2 cups beef bone broth. Actual values vary with meat yield, fat content, broth, and preparation.

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High-Fiber Pesto Pasta with Italian Sausage, Cannellini Beans & Fresh Basil

Rosanne Walsh — Sun, 08 Nov 2026 21:56:09 +0000

High-Fiber Pesto Pasta with Italian Sausage, Cannellini Beans & Fresh Basil

This hearty pasta combines savory Italian sausage, creamy cannellini beans, vibrant spinach, and fragrant basil pesto. It's comfort food with a nutritional upgrade: at least 10 grams of fiber per serving and a carbohydrate-to-fiber ratio of 5:1 or better, using a high-fiber pasta.

The cannellini beans add plant-based protein and soluble fiber, while the spinach, pesto, and fresh basil bring Mediterranean flavor.

Course Main Course

Cuisine Mediterranean

Keyword high fiber, high protein

Servings 4

Ingredients

8 oz dry high-fiber pasta such as a chickpea-based casarecce
12 oz lean Italian chicken or turkey sausage casings removed
1 can 15 oz cannellini beans, drained and rinsed
4 packed cups fresh baby spinach
⅓ cup basil pesto
2 tsp extra-virgin olive oil
2 cloves garlic minced
¼ cup reserved pasta cooking water as needed
¼ cup fresh basil leaves torn
Freshly ground black pepper
Optional: red pepper flakes and fresh lemon juice
1/4 cup freshly grated Parmesan cheese, plus extra for serving

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Instructions

Cook the pasta. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve ½ cup of pasta water before draining.
Brown the sausage. Heat olive oil in a large stainless-steel skillet over medium heat. Add sausage, breaking it into small pieces. Cook for approximately 6–8 minutes, until browned and fully cooked.
Add garlic and beans. Stir in minced garlic and cook for 30 seconds. Add cannellini beans and cook for another 2–3 minutes, stirring gently.
Wilt the spinach. Add fresh spinach in batches, tossing until just wilted.
Combine pasta and pesto. Reduce heat to low. Add cooked pasta and pesto, tossing gently. Add reserved pasta water, 1–2 tablespoons at a time, to create a silky sauce.
Add Parmesan. Remove the skillet from the heat. Sprinkle in ¼ cup freshly grated Parmesan and toss until evenly distributed. Add another splash of pasta water if necessary to keep the sauce creamy.
Finish with fresh basil. Top with torn basil leaves, black pepper, and additional Parmesan if desired. Add a squeeze of lemon if desired. Serve immediately.

Notes

Nutrition facts

Per serving • ¼ of recipe • Includes ¼ cup Parmesan divided among four servings, but excludes optional extra toppings.

Nutrient	Estimated amount
Calories	610–680 kcal
Protein	37–44 g
Total carbohydrates	53–60 g
Dietary fiber	13–16 g
Total fat	27–34 g
Saturated fat	6–10 g
Calcium	200–300 mg
Sodium	950–1,350 mg

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Red Lentil Pesto Pasta with Roasted Broccoli, Cherry Tomatoes & Feta

Rosanne Walsh — Fri, 06 Nov 2026 23:23:35 +0000

Red Lentil Pesto Pasta with Roasted Broccoli, Cherry Tomatoes & Feta

Roasting the broccoli and cherry tomatoes brings out their sweetness. Toss them with basil pesto and red lentil pasta, then fold in the feta while everything is still warm so some of it melts into the sauce.

Course Main Course

Cuisine Mediterranean

Keyword gluten free, high fiber

Servings 4

Ingredients

8 oz dry red lentil pasta such as penne or rotini
4 cups broccoli florets cut into bite-size pieces (about 240 g)
1 pint cherry tomatoes about 250 g
1 tablespoon extra-virgin olive oil
2 teaspoons Curio Spice Co. Herb Goddess seasoning
¼ cup Gotham Greens Classic Pesto about 60 g
4 oz feta crumbled
¼ cup reserved pasta cooking water as needed

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Instructions

Roast the vegetables. Heat the oven to 425°F. Toss the broccoli and whole cherry tomatoes with the olive oil and Herb Goddess seasoning on a rimmed baking sheet. Spread in a single layer and roast for 18–22 minutes, until the broccoli edges brown and the tomatoes blister and start to burst.
Cook the pasta. While the vegetables roast, cook the red lentil pasta according to the package directions until just al dente. Scoop out ¼ cup of pasta water before draining.
Toss with pesto. Return the drained pasta to the pot off the heat. Add the pesto and 2 tablespoons of reserved pasta water, then toss gently. Add the roasted vegetables and any juices from the pan. Stir in more pasta water a tablespoon at a time if needed.
Finish with feta. Gently fold in most of the feta. Divide among four bowls and sprinkle the remaining feta on top.

Notes

Nutrient	Amount
Calories	400
Protein	20 g
Total carbohydrate	44 g
Dietary fiber	9 g
Total sugars	4 g
Added sugars	0 g
Total fat	19 g
Saturated fat	6 g
Sodium	About 450 mg before seasoning

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Creamy Pumpkin & Parsnip Soup with Coconut Milk

Rosanne Walsh — Tue, 03 Nov 2026 00:29:49 +0000

Creamy Pumpkin & Parsnip Soup with Coconut Milk

Cozy, nourishing, dairy-free, and packed with seasonal flavor.

Testing out new soups for the holidays, and I concocted a recipe worth sharing!

Pumpkin and parsnips might not be the first combination that comes to mind when you think of soup, but they make a surprisingly delicious pair. Pumpkin brings a naturally sweet, velvety texture, while parsnips add an earthy, slightly nutty flavor that balances the richness of coconut milk.

Parsnips are one of those underrated root vegetables that often get bypassed in the produce aisle. But with their fiber, potassium, and vitamin C, they deserve a spot on your plate!

Add a little turmeric, garlic, and savory bone broth, and you've got a comforting, nutrient-rich soup that's perfect for chilly evenings, holiday gatherings, or make-ahead lunches.

Course Side Dish, Soup

Keyword gluten free, plant based

Servings 6

Ingredients

1 small pumpkin cooked and flesh scooped out (or 1 can, 15 oz, plain pumpkin purée)
2 medium parsnips peeled and chopped
1 leek thoroughly washed and sliced (white and light green parts)
1 can 13.5 oz light coconut milk
2 cloves garlic minced
2 cups chicken bone broth
1½ teaspoons ground turmeric
1 teaspoon sea salt or to taste
¼ cup roasted pumpkin seeds pepitas, for garnish

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Instructions

Prepare the pumpkin. Cut the pumpkin in half and scoop out the seeds and stringy interior. Place the pumpkin halves on a trivet inside the Instant Pot with 1 cup of water.
Pressure cook. Secure the lid and cook on High Pressure for 10 minutes. Allow the pressure to release safely according to your Instant Pot instructions. Let the pumpkin cool enough to handle, then scoop out the cooked flesh. Discard the skin.
Combine ingredients. Empty the cooking water from the Instant Pot. Return the pumpkin flesh to the pot and add the chopped parsnips, sliced leek, coconut milk, garlic, bone broth, turmeric, and sea salt.
Cook the soup. Secure the lid and pressure cook on High for 8 minutes. Allow a natural pressure release for approximately 10 minutes, then carefully release any remaining pressure.
Blend until creamy. Use an immersion blender to purée the soup directly in the pot until smooth and velvety. Add a little extra broth or water if a thinner consistency is desired.
Garnish and serve. Ladle into bowls and finish with a generous sprinkle of roasted pumpkin seeds for extra crunch, healthy fats, and a little plant-based protein.

Notes

Pumpkin & Parsnip Soup

Nutrition Facts

Serving Size: Approximately 1 cup
Servings Per Recipe: 6

Nutrient	Amount Per Serving
Calories	160
Total Fat	7 g
Saturated Fat	4 g
Total Carbohydrates	21 g
Dietary Fiber	4 g
Total Sugars	7 g
Added Sugars	0 g
Protein	6 g
Sodium	550–700 mg

*Nutrition values are estimates based on six servings,
including light coconut milk, chicken bone broth,
and 1/4 cup pumpkin seeds for the full recipe.
Actual values vary by ingredient brands and portions.

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Slow-Cooker Fig & Citrus Chicken with Rosemary

Rosanne Walsh — Mon, 02 Nov 2026 14:11:24 +0000

Rosanne Walsh

Slow-Cooker Fig & Citrus Chicken with Rosemary

Tender bone-in chicken breasts simmer in a sweet and savory sauce of fig jam, fresh clementine juice, shallots, and rosemary. A simple, comforting dish with bright citrus flavor and very little hands-on preparation.

Serving suggestion: Pair with farro, brown rice, or mashed sweet potatoes and a green vegetable.

Optional finishing touch: For golden skin, transfer the cooked chicken to a broiler-safe pan and broil briefly, watching closely because the fig jam can burn. Spoon the sauce over the chicken afterward.

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Servings: 4

Course: Main Course

Cuisine: Mediterranean

Calories: 490

Ingredients Method Notes

Ingredients

4 bone-in chicken breasts
½ cup fig jam
2 shallots peeled and thinly sliced
1 Juice of clementine
1 additional clementine thinly sliced
2 sprigs fresh rosemary
1-2 tablespoons chicken bone broth
1 tablespoon olive oil for sautéing
Salt and freshly ground black pepper to taste

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Method

Heat the olive oil in a skillet over medium heat. Add the shallots and sauté for 3–5 minutes, until softened.
Stir in the fig jam, clementine juice, and bone broth. Cook gently for 1–2 minutes, stirring until combined.
Season the chicken breasts with salt and pepper and place them in the slow cooker.
Spoon the warm fig-shallot sauce over the chicken. Arrange the clementine slices and rosemary sprigs on top.
Cover and cook on low for approximately 6 hours, checking earlier if your slow cooker runs hot. The chicken is ready when a thermometer inserted into the thickest part, away from the bone, reaches 165°F.
Remove the rosemary stems. Serve the chicken with the shallots, clementine slices, and sauce spooned over the top.

Notes

Estimated Nutrition Facts

Per serving, assuming 4 servings, each with approximately 6 ounces of cooked chicken breast, skin included, plus one-quarter of the sauce:

Nutrient	Per serving
Calories	490
Protein	52 g
Total carbohydrate	34 g
Dietary fiber	1 g
Total sugars	26 g
Total fat	17 g
Saturated fat	4 g

The post Slow-Cooker Fig & Citrus Chicken with Rosemary first appeared on Art of Healthy Eating.