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Hi, I’m Charlotte!

I’m a Registered Dietitian who’s made it her mission to educate, inspire, and empower you to SHAPE your eating habits and relationship with food!

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A little perspective as we enter Thanksgiving week

A little perspective as we enter Thanksgiving week! 🦃
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I know the holidays can be stressful for many, so don’t let food guilt be a source of that stress.
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No good comes of beating yourself up over enjoying more food than you had planned – it won’t magically take that food out of your body. One meal won’t derail your health and wellness goals unless you let it.
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Be grateful for the delicious food you had and enjoy some balanced meals the next day instead of overcompensating by eating little to nothing or doing the opposite and going on an all out binge.❤️

A Pumpkin Mug Cake topped with my favorite of @eat

A Pumpkin Mug Cake topped with my favorite of @eatenlightened limited-edition, seasonal ice cream flavors: Pumpkin Cheesecake—a creamy, lower sugar pumpkin ice cream with huge chunks of pumpkin cheesecake mixed in! 🎃
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To make the pumpkin mug cake:
¼ cup oat flour (I made my own by blending rolled oats in a high-speed blender until flour-like)
¼ tsp baking powder
Heaping ¼ tsp pumpkin pie spice
Pinch salt
3 Tbsp canned pumpkin
1 Tbsp pure maple syrup
½ tsp vanilla
1 egg
1 Tbsp dark chocolate chips (or chopped walnuts/pecans, or both)
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In a small bowl, mix together dry ingredients first. Then add the rest of the ingredients and stir until smooth. Pour into a lightly-greased mug and microwave for 75-80 seconds (it’s okay if it looks a tad mushy in the center, it will continue to cook as it cools and you do not want to over microwave this or it will be tough)! Let sit for at least 5 minutes (you won’t get as much flavor if you eat it when it’s too hot). Top with a scoop of @eatenlightened Pumpkin Cheesecake ice cream before enjoying!🎃
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This flavor and their other seasonal flavor Bake The World a Better Place can be found at Sprouts or on the Enlightened website (see link in stories)! #EnlightenedPartner #TreatEveryDay

This is the 20-minute, protein-packed, plant-forwa

This is the 20-minute, protein-packed, plant-forward meal I eat pretty much every single week! 🌱 @shapedbycharlotte
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To make: Cook some quinoa according to pkg directions, season with salt and chopped fresh dill to taste (the more the better 😋). Top with: chopped tomato, sautéed kale or spinach (just cook over medium a few min til wilted), crumbled feta, dollop of garlic hummus, a fried egg, and a squeeze of lemon!

Easy, nutritious, 10-minute wild blueberry chia ja

Easy, nutritious, 10-minute wild blueberry chia jam! 🫐 @shapedbycharlotte
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Fun fact: did you know @wymansfruit wild blueberries have ~33% more anthocyanins—potent anti-inflammatory polyphenols that give them their blue hue—than their cultivated counterparts? All thanks to their higher skin-to-pulp ratio!
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To make:
1/4 cup fresh squeezed OJ (about 1 medium orange)
2 Tbsp chia seeds
2 heaping cups @wymansfruit frozen wild blueberries
1-2 Tbsp maple syrup or honey
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Combine OJ + chia seeds and let sit while you heat the berries in a saucepan til bubbling, ~5-7 min. Mash some with your spoon or a fork. Stir in the chia seed mixture + maple syrup, turn off the heat and let sit on the burner for a few minutes to thicken. Remove from the heat. Will continue to thicken as it cools but you can enjoy immediately or let cool and store in the fridge for later 🫐
#dietitiansgonewildblueberries #fnce

Let’s make a lightened-up affogato with one of @

Let’s make a lightened-up affogato with one of @eatenlightened limited-edition, seasonal ice cream flavors: Bake the World a Better Place—a creamy and low-sugar pecan pie-flavored ice cream!🤩
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I’m so happy to be partnering with Enlightened because 100% of the profits from the sale of this flavor are going to Diversify Dietetics—an organization with a mission to increase racial and ethnic diversity in the field of nutrition and dietetics!

To make the affogato: just scoop the ice cream and top with espresso! You can enjoy as is or top with a little chocolate and extra pecans like I like to do.
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This flavor and their other seasonal flavor Pumpkin Cheesecake can be found at Sprouts or on the Enlightened website (see link in stories)! #EnlightenedPartner #TreatEveryDay

the BEST and easiest air-fryer tofu! 🌱 follow @

the BEST and easiest air-fryer tofu! 🌱 follow @shapedbycharlotte for more nutritious plant-forward recipes!
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1 (14-oz) block extra-firm tofu
1 tablespoon soy sauce or tamari
2 teaspoons toasted sesame oil or extra-virgin olive oil
1 to 2 teaspoons total seasonings of choice such as garlic powder, paprika, onion powder etc. (i used 1/2 tsp garlic powder, 1/2 tsp paprika, 1/4 tsp onion)
Big pinch salt
1 heaping tablespoon cornstarch or arrowroot starch
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First, drain and press your tofu for 15 min. Cut block in half (see video) then cut into cubes. Whisk together everything but the starch. Pour over the cubes and toss to coat. Then sprinkle with the starch and toss again. Spray air-fryer lightly with olive oil. Air-fry cubes @400 for ~15 minutes (more or less depending on your air-fryer, check at 10 min, you can flip the cubes halfway through but I’m lazy and don’t). I let mine sit on the crisper tray for ~5-10 min after and it crisps up a bit more as it cools.

Contrary to popular belief, bread can be a regular

Contrary to popular belief, bread can be a regular part of a balanced diet! So, I’m showing you what I look for when shopping for a nutritious everyday bread 🍞 follow @shapedbycharlotte for more nutrition tips!
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Be sure to watch til the end where I share some of my favorite everyday bread options (hold down on the screen while watching to pause the video).
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What’s your favorite everyday bread?!👇

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