Charli Baden

Charli Baden

Nutritionist

Consulting Clients on Food that Fuels

About me

I specialize in plant-based sports nutrition, however, my clients have a diverse range of goals, from muscle gain to energy improvement and everything in between. The primary focus for each and every person is to identify foods that fuel their bodies and a diet that is sustainable for their lifestyles and the environment. Food should be used as a tool to enhance performance, satiate hunger, and make you happy. It should NOT be used to guilt, punish, or make you dread your next meal. I help clients understand how they can eat the foods they love, almost always in larger quantities, while achieving their nutrition, physique, and performance goals.

I've been in love with food since I can remember, baking cakes for school projects, designing an in-home restaurant and menu for when my friends would come over, and wanting to attend a culinary arts high school. The passion for food was there, but I needed a niche to build a profession. This niche was realized on my own weight-loss journey, 2 years into college as a newfound vegetarian (aka carb-itarian) and 50 lbs heavier than when I started. Physique may have motivated me to get the ball rolling on losing weight, but the energy gain and performance enhancement were really what changed my life. I'm using the knowledge from my own experience coupled with research and continued schooling to help clients on their own journey with food.

I am working on a Coordinated Program at Florida International University to become a Registered Dietician with a Master's of Science in Nutrition & Dietetics. Furthermore, I plan to return to Florida State to obtain a second Master's of Science in Exercise Physiology with a Sports Nutrition concentration. I currently hold a Bachelor's degree from Florida State University.

Workplaces

Virtual Consulting

+1 (727) 600-6160

Make the chimichurri sauce: In a small food processor or blender, place the parsley, jalapeno, garlic, onion, salt, pepper vinegar, and oil. Pulse to combine, transfer to a Tupperware and set aside.
Preheat the oven to 350 and position a rack in the middle.
Make the pie: line a baking sheet with parchment paper and place the sweet potatoes on top. Transfer to the oven and bake for about 45 minutes, until tender. Remove from the oven and set aside to cool long enough to handle, 10-15 minutes. Remove and discard the skin and place the flesh in either a bowl or a food processor. Add the olive oil, 1.5 tsps of salt, and 1 tsp pepper. Puree or mash until smooth and creamy.
Increase the oven temp to 375.
In a cast-iron skillet or large pan, heat 1/2 tbsp of the butter or olive oil over medium-high heat. Add half the ground beef, 1 tsp of salt, and 1/2 tsp of pepper. Cook, stirring with a spoon until the meat is dark brown and crumbled, 7-10 minutes. Transfer to a baking sheet or plate and repeat with the remaining beef.
Reduce the heat to medium and add the carrots, onion, celery, garlic, and thyme to the same pan. Sweat the vegetables until the onion becomes translucent, 4-5 minutes. Transfer the beef back to the skillet and add the crushed tomatoes and vinegar. Increase the heat to medium-high, stir well, and cook for 10 minutes. Stir in the peas and cook for an additional 5 minutes. Transfer the mixture to a 9x11" casserole dish and spread evenly.
Scoop the pureed sweet potatoes over the top of the filling, use a spatula to create an even layer. Place the casserole in the oven and bake for 30 minutes or until the filling begins to bubble.
Turn the broiler on medium and broil for an additional 4-6 minutes to brown the top. Watch carefully.
Remove the pie from the oven and let it cool for 15 minutes before dividing it evenly into 8 portions. Serve with 2 tbsps chimichurri sauce.

Portions: 8

Preheat your oven to 400. Line a baking sheet with tinfoil and spray lightly with oil. Prepare the rice to package directions.
In a large bowl, mix together the paprika, brown sugar, salt, onion powder, garlic powder, cayenne, oregano, and thyme. Cut your salmon into medium-sized nuggets and add them to the bowl with the seasoning mix. Toss to evenly coat. Add the salmon nuggets to the prepared baking sheet, evenly spaced out, and bake for 8 minutes, or until they flake apart. Option to broil these on high for an additional 1 or 2 min. Remove from the oven and set aside.
While the salmon is baking, prepare the bang bang sauce by mixing together the greek yogurt, honey, sriracha, and rice vinegar in a small bowl. Slice the cucumber and shred the carrots if necessary.
When all the components are prepared, assemble the bowls, dividing the ingredients 4 ways. Add rice and carrots as the base, add the salmon, then top with cucumbers, edamame, and bang bang sauce. Store in the fridge.

Portions: 4