Inspiring Everday Vitality
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...
PREP TIME: 15 mins COOKING TIME: 35 mins SERVES: 4 people
Introduction
This super simple Frittata is a delicious lunch on the Gut Health Protocol and can help you be prepared for the week as it will last over a few days. Just make sure your serving is the portion of 2 eggs. Enjoy with a green sala...
I’m not sure how lunch is for you, for me it's quick and on the go. Unless it's a weekend and I have time, I like my lunch to take 5 minutes to prepare. We all have full days so ideally, we want to be able to get maximum nutrition through, leafy greens, good fats, healthy carbs, and some protein to ...
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
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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
