Nutrition for Noobs: Nutrition Science, Plant Based Eating and Beginners Nutrition Tips

N4N Productions Plant Based Eating Experts
  • 5.0 (4)
  • NUTRITION
  • UPDATED BIWEEKLY

Nutrition for Noobs is your go-to podcast for plant-based eating, beginners’ nutrition tips, and real-food advice you can actually use. Hosted by nutrition expert Michelle Pierce-Hamilton and self-proclaimed food rookie Kevin Harries, this biweekly show breaks down the world of holistic nutrition and makes nutrition science easy to understand, with plenty of laughs along the way. Each episode dives into a single nutrition topic and unpacks the facts behind it. From anti-inflammatory seeds, collagen, bone broth, and emulsifiers to salt, healthy pantry staples, and the benefits of whole-food and plant-forward diets, you’ll get nutrition science explained in a way that’s clear, practical, and refreshingly down-to-earth. Michelle, a Registered Holistic Nutritionist, turns complex research into simple strategies for better eating, while Kevin asks the real questions beginners want answered, plus a few dad jokes no one asked for. Whether you're exploring gut health, supporting chronic conditions, navigating aging, or just trying to eat more real, whole foods, you’ll finish each episode informed, inspired, and ready to try something new in the kitchen. Listen wherever you get your favourite podcasts, hit subscribe, and enjoy real-food nutrition talk that’s supportive, non-judgmental, and genuinely fun. Contact the show at n4noobs@gmail.com or join the community on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs).

  1. Ep 67 - Gazpacho Recipes War: Tomato Vibes vs Pea Power

    MAY 12

    Ep 67 - Gazpacho Recipes War: Tomato Vibes vs Pea Power

    In this refreshing pre-summer episode of Recipes for Noobs, Kevin and Michelle dive spoon-first into the world of gazpacho, with two wildly different takes on the classic chilled soup. Kevin brings the traditional tomato-forward “summer in a bowl” version packed with ripe farmer’s market tomatoes, garlic, cucumber, and fresh herbs, while Michelle counters with a surprisingly creamy and protein-rich pea gazpacho made from frozen peas and onions. Along the way, they chat about: Why gazpacho is the ultimate easy summer mealHow to make healthy eating simpler and more affordableRaw vs. cooked vegetables for digestion and nutritionThe magic of garnishes and presentationSambal oelek, sourdough, and summer cooking shortcutsWhy a high-speed blender might be the MVP of your kitchen Plus: terrible soup jokes, pea puns, foodie banter, and enough “vibes” to fill a Vitamix. Whether you’re a seasoned home cook or a total kitchen noob, this episode delivers fast, flavorful recipes and plenty of laughs. Recipes: Michelle's Fresh Pea Gazpacho3 cups frozen green peas (≈ 450 g)1 small–medium onion (≈ 110 g), chopped (may sub 1/2 a large onion)1 tsp oil (5 mL) [optional]Water to cover (minimal caloric impact; may substitute 2 cups of vegetable broth topped up with water to cover the peas for added flavour)Optional: add a tsp of Sambal Olek to add a slight note/dimension of spicy heat Heat the oil in a pan over medium heat (for oil free add 2-3 tbsp of water)Add onion to the pan and cook until translucent (about 5 min)Put cooked onion and peas into Vitamix (or other high speed blender) and cover with water and/or vegetable brothBlend mixture, add salt/pepper to tasteServe as a cold gazpacho in bowls as a main or serve smaller portions in small glasses as a ‘shooter’ for a starter or amuse boucheGarnish with a couple of pea sprouts or other greens as desired for presentation Kevin's Summer Vibes Gazpachoripe tomatoes (they gotta be RIPE!!!!)cucumbergarlicred pepperonion, if you wantcrushed red chillies, if you're feeling spicyold sourdough bread, if you're feeling carb-y Throw it all in a high-speed blender. Let the blender do its thing.Garnish with whatever floats your boat (olive oil, balsamic vinegar, diced cucumber, watercress, you get the idea) Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

    34 min

  2. APR 28

    Ep 66 - Forever Chemicals (PFAS): What’s in Your Water, Food and Body (And Should You Be Worried?) (with Dr Deborah Keil)

    “Forever chemicals” (PFAS) are everywhere, but how concerned should you really be? Michelle and Kevin are joined by toxicologist Dr Deborah Keil to break down the science behind PFAS (per- and polyfluoroalkyl substances), a group of persistent chemicals found in water, food packaging, cookware and more. You’ll learn: What PFAS are and why they’re called “forever chemicals”How these substances enter your body (hint: it’s not just water)The real health risks, including immune system effects and impacts on vulnerable populationsWhy almost everyone has PFAS in their blood, and what that actually meansPractical ways to reduce your exposure without panicThe role of nutrition and antioxidants in protecting your body This episode cuts through the fear and gives you clear, science-backed guidance on what matters most (and what doesn’t) when it comes to everyday chemical exposure. Links: Dr Deborah Keil: www.linkedin.com/in/deborahelainekeil2025 Map of PFAS concentrations (for Canada): https://newsinteractives.cbc.ca/features/2025/pfas-canada-map/ Please subscribe and drop us a review: your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

    51 min

  3. APR 14

    Ep 65 - Margarine vs Butter: The Strange History Behind the Spread

    Margarine might seem like an ordinary kitchen staple, but its history is anything but boring. A listener question sent Michelle down a surprising rabbit hole that includes government bans, dairy industry lobbying, smuggling across Canadian borders, and even a literal “colour war” over whether margarine could be yellow. What seems like a simple butter substitute has a surprisingly dramatic past. Margarine has sparked political fights, government bans, and even a black market. And just when it was celebrated as the healthier choice, science uncovered a twist that changed how we think about it entirely. So is margarine actually healthier than butter? Michelle breaks down the latest nutrition research, explains how modern margarines are made, and shares practical tips for choosing healthier spreads. As always, the real takeaway goes beyond a single ingredient: it’s about the overall quality of your diet. If you thought margarine was boring, think again. Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutrition4noobs.

    30 min

  4. MAR 31

    Ep 64 - Nutrition and Cancer: Prevention, Treatment and the Power of a Plant-Based Plate (with Dr Zahra Kassam)

    Michelle and Kevin sit down with radiation oncologist Dr Zahra Kassam to unpack one of the most important, and personal, topics in health: the relationship between nutrition and cancer. Dr Kassam is a radiation oncologist at the Stronach Regional Cancer Centre, Assistant Professor at the University of Toronto, co-founder of Plant-Based Canada, and co-author of Eating Plant-Based. With more than 30 years in medicine, she brings both clinical expertise and deep compassion to the conversation. Together, they explore: What the research really says about plant-based eating and cancer preventionMajor population studies like the Adventist Health Study and EPIC-Oxford StudyHow nutrition may influence cancer treatment outcomes, including chemotherapy and immunotherapy responseThe role of epigenetics, and why your genes are not your destinyLifestyle medicine’s six pillars and their impact on chronic diseaseWhy nutrition still isn’t central in most medical trainingPractical ways patients can advocate for themselvesSimple, realistic strategies to “plant the seeds” for change Dr Kassam also shares insights into how planetary health, food systems, and cancer risk are deeply interconnected, including the work of the EAT-Lancet Commission and leaders like Dr Scott Stoll. Whether you’re looking to reduce your cancer risk, support someone undergoing treatment, or simply understand how food influences long-term health, this episode offers evidence-based guidance grounded in both science and empathy. As Dr Kassam reminds us: “There is no human activity that has a deeper impact on our health and our planet than what we eat. The power is on our plate.” Plant Based Canada links: http://www.plantbasedcanada.org@plantbasedcanadaorghttps://www.linkedin.com/company/plant-based-canada-org/ Dr Kassam's book: https://a.co/d/02oV3QTr Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutrition4noobs.

    48 min

  5. MAR 17

    Ep 63 - Dirty Dozen or Don’t Sweat It? How to Manage Food Pesticides in a Pricey World

    Grocery prices are up, budgets are tight, and consumers are more health-conscious than ever. So where does that leave us when it comes to organic produce, pesticide residues, and the popular “Dirty Dozen” list from the Environmental Working Group? Michelle and Kevin dig into the pros, cons, and context behind the Dirty Dozen and Clean 15 lists. Are strawberries really a toxic nightmare? Should you only buy organic? And what’s the real risk when it comes to pesticide residues in Canada and the U.S.? Michelle breaks down: What the Dirty Dozen and Clean 15 actually measureWhy affordability is shaping 2026 food trendsWhat critics (and universities like McGill University) say about how the data is interpretedHow much produce you’d actually have to eat to be at risk (spoiler: it’s a LOT)Practical, evidence-based ways to wash produce properlyWhether frozen fruit might be just as good, or better, than freshWhy avoiding fruits and vegetables out of fear may be the bigger health risk The big takeaway? Don’t let perfectionism (or scary headlines) stop you from eating your greens. Buy the best quality you can afford, wash your produce, consider growing your own if you can, and above all, practice food joy. Because at the end of the day, eating real food consistently matters more than obsessing over trace residues. EWG links: https://www.ewg.org/foodnews/dirty-dozen.phphttps://www.ewg.org/foodnews/clean-fifteen.phpTower garden: https://ca.towergarden.com/#michelleplants Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

    39 min
  6. Ep 62 - Bang Bang Cauliflower Recipe and the Power of Cruciferous Veggies

    MAR 3

    Ep 62 - Bang Bang Cauliflower Recipe and the Power of Cruciferous Veggies

    Kevin and Michelle are feeling punchy after a long, dreary winter, and it shows. What starts as cold remedies (ginger, garlic, lemon, honey, and a serious kick of cayenne) turns into a fiery, flavour-packed conversation about one of Kevin’s favourite appetizers: Bang Bang Cauliflower. In this episode, Kevin walks through his easy, three-step recipe for crispy, spicy cauliflower bites made with maple syrup, sambal oelek, and panko, perfect for the air fryer or oven. Michelle shares her own buffalo cauliflower variation using chickpea flour and a powerhouse spice blend inspired by Dr Greger’s approach to plant-based nutrition. But this isn’t just about flavour. The duo dives into the science behind cruciferous (yes, Kevin’s favourite word) vegetables. From sulforaphane and sulfur-rich compounds to cancer risk reduction, cardiometabolic protection, and hormone support, they break down why cauliflower, broccoli, kale, and other brassicas deserve a regular spot on your plate, even if you think you “hate” them. You’ll also hear: Air fryer vs. oven experimentsHow to sneak more veggies into kids’ diets (cauliflower sheep included)Why lightly steaming may maximize health benefitsA listener-submitted dad joke (and a few truly questionable ones) Spicy food, nutrition science, vegetable art, and way too much enthusiasm for the word “cruciferous.” Just another day at Nutrition for Noobs. Eat your greens. Make them cruciferous. Maybe add some pistachio. ----- Recipes: Bang Bang Cauliflower Sauce: 1/2 cup mayo, 1/4 cup sambal oelek or sriracha, 2 tbsp maple syrup Cauliflower: 1 head, chopped into florets Batter: 3/4 cup flour, 1 tbsp sambal oelek, 1/2 cup cornstarch, 3/4 cup milk (of your choice), 2 tsp lemon juice or apple cider vinegar, 1/2 tsp each salt & pepper, 1 tsp each onion & garlic powders Coating: 1 cup panko breadcrumbs ----- Dr Gregor's spice mix (for Buffalo Cauliflower bites): 2 tbsps nutritional yeast, 1 tbsp onion powder, 1 tbsp dried parsley, 1 tbsp dried basil, 2 tsps dried thyme, 2 tsps garlic powder, 2 tsps dry mustard (mustard powder), 2 tsps paprika, 1/2 tsp ground turmeric, 1/2 tsp celery seeds Full recipe: https://nutritionfacts.org/recipe/buffalo-cauliflower-with-ranch-dressing/ ----- Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

    32 min

  7. FEB 17

    Ep 61 - Microwaves, Magnetrons and Myths: Are Microwaved Foods Safe?

    Are microwaves actually safe, or have we all been “nuking” our food for decades? Michelle dives into the surprising science, history, and health implications of microwave ovens, from Percy Spencer’s accidental candy-bar discovery to how modern microwaves really work. Kevin and Michelle break down common microwave myths, explain the difference between ionizing and non-ionizing radiation, and explore whether standing near a microwave or eating microwaved food poses any real risk. They also examine nutrient retention across cooking methods, the truth about microwaves and cancer risk, acrylamide in starchy foods, and why ultra-processed meals, and their packaging, are the real concern. You’ll learn why microwaves can actually preserve nutrients, how to safely reheat food, what to avoid when microwaving plastics or takeout containers, and why convenience doesn’t have to come at the cost of health. Plus, the hosts wrap things up with dad jokes, food talk, and their usual dose of humour and practicality. Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

    52 min
  8. Ep 60 - Tofu 101: How to Cook Tofu Without Failing

    FEB 3

    Ep 60 - Tofu 101: How to Cook Tofu Without Failing

    Tofu has a reputation problem: bland, mushy, or downright traumatic. No fear! Kevin and Michelle set out to demystify tofu once and for all. From silken tofu disasters to crispy, crave-worthy success stories, they break down everything beginners need to know about cooking tofu properly. You’ll learn the different types of tofu (silken, soft, medium, firm, extra-firm, and pressed tofu), how water content affects texture, and exactly which tofu to use for stir fries, air fryers, smoothies, scrambles, soups, and desserts. Kevin shares his fail-proof shredded tofu recipe that even meat-eaters love, while Michelle shares her tofu-ricotta recipe and explains why tofu is nutritionally powerful, protein-rich, and packed with cancer-protective phytoestrogens. They also cover: Why marinating tofu doesn’t work the way you thinkHow to make tofu crispy (pan-fried, air-fried, or deep-fried)Tofu health benefits for women, menopause, and hormone balanceWhy tofu isn’t a meat substitute, and why that’s a good thingEasy tofu recipes for beginners (including tofu ricotta and batch-cook tips) Whether you’re tofu-curious, tofu-traumatized, vegetarian, vegan, or just trying to eat more plant-based protein, this episode will change how you think about tofu forever. Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs. ___ Kevin's Shredded Tofu Recipe Ingredients: 1 block extra firm (or pressed) tofuonion powdergarlic powderdried gingerdark soy sauceblack (or regular) rice vinegar Michelle's Tofu-Ricotta Recipe Ingredients: 1/2 cup raw cashewsSilken or soft tofuLemon juiceVegetable brothNutritional yeastBasilSalt & Pepper Listen to the episode for directions. (You don't think we'll just give it all away here in the notes, do you?)

    56 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

Nutrition for Noobs is your go-to podcast for plant-based eating, beginners’ nutrition tips, and real-food advice you can actually use. Hosted by nutrition expert Michelle Pierce-Hamilton and self-proclaimed food rookie Kevin Harries, this biweekly show breaks down the world of holistic nutrition and makes nutrition science easy to understand, with plenty of laughs along the way. Each episode dives into a single nutrition topic and unpacks the facts behind it. From anti-inflammatory seeds, collagen, bone broth, and emulsifiers to salt, healthy pantry staples, and the benefits of whole-food and plant-forward diets, you’ll get nutrition science explained in a way that’s clear, practical, and refreshingly down-to-earth. Michelle, a Registered Holistic Nutritionist, turns complex research into simple strategies for better eating, while Kevin asks the real questions beginners want answered, plus a few dad jokes no one asked for. Whether you're exploring gut health, supporting chronic conditions, navigating aging, or just trying to eat more real, whole foods, you’ll finish each episode informed, inspired, and ready to try something new in the kitchen. Listen wherever you get your favourite podcasts, hit subscribe, and enjoy real-food nutrition talk that’s supportive, non-judgmental, and genuinely fun. Contact the show at n4noobs@gmail.com or join the community on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs).

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