Inspiring Everday Vitality
Ingredients
- 1/4 large head green cabbage (or 1/2 small head) (, shredded (~12 cups, Note 1))
- 1 medium fennel bulb (, trimmed, halved, and shaved at 1.5 mm on a mandolin (Note 2))
- 1 red apple ((any kind is fine), halved and thinly sliced ...
Ingredients
- 1/4 cup soy sauce
- 1/4 cup extra-virgin olive oil
- 4 garlic cloves, minced
- 1/4 cup fresh lemon juice
Directions
1. Whisk together soy sauce, olive oil, garlic cloves, and lemon juice.
2. Place steak i...
COOKING TIME: 1 1/2 hours PREP TIME: 20 minutes SERVES: 4-5 people
Introduction
This super easy meal is a staple in our home, perfect for Sundays (or a quick mid-week meal) any time of the year. I often roast 2 chickens and have cold meat for lunches for days after. And the best thing is...
Ingredients
- 1/4 cup extra-virgin olive oil
- 1/4 cup tahini
- 2 to 3 tablespoons lemon juice, to taste
- 2 teaspoons Dijon mustard
- 2 teaspoons maple syrup or honey
- 1/2 teaspoon fine sea salt
- Freshly ground black pepper, to...
PREP TIME: 5 mins SERVES: 5 people
Introduction
Chia pudding makes an excellent breakfast, snack or even lunch. Packed with protein, good omega 3 fats, and antioxidants if you serve with berries, it’s an exceptional start to your day and helps keep you full till lunch. Chia pudding lasts in the f...
Cooking Time: 30 mins Prep Time: 15 mins Serves: 4 people
This is a Thursday night staple in our home as we use up whatever veggies are in the fridge to get ready for a new delivery on Friday or the Farmers Markets on Saturday. This recipe is very forgiving and just add w
...
Ingredients
- 4-6 pieces of skin-on, bone-in chicken – thighs or breasts (or cut up a whole chicken)
- kosher salt and pepper to taste
- 1 cup Italian parsley ( packed, tender stems ok) feel free to subpart basil
- 2 garl...
PREP TIME: 20 mins SERVING SIZE: 24
These Vitality Balls are full of protein, good fats including omega 3's, calcium, magnesium, zinc, Vitamin B's and Vitamin E. Think of them as superfood snack, a sweet treat with almonds to help keep sugar levels balanced, walnuts to help reduce heart ...
PREP TIME: 20 mins COOKING TIME: 1 1/2 hour SERVES: 4-5 people
Introduction
Golden on the outside and soft on the inside, this bread makes a delicious breakfast or snack topped with avocado or pesto. It's filling and nourishing with protein, good fats and the anti-inflammatory benefits of pumpkin....
COOKING TIME: 45mins PREP TIME: 10 mins SERVES: 4-6 as a side dish
INTRODUCTION
This is my go-to salad every festive season when we're entertaining, and also to take to friends. I always take a salad like this as then I know I have something I can eat and enjoy. This is great as the beetroot...
Integrative Nutrition Coach and Bio-Alai Health System Specialist
