Healthy Food Healthy Body

If you work with a wellness coach you know that one of the first things we talk about it nutrition. What you put in your mouth has an impact on how much energy you have and how healthy you feel. At first my clients are intimidated by the idea of changing the way they eat. In order to make it less overwhelming I tell them to focus on just one day.

So here is one day of healthy eating recipes (including desert) to help you eat healthy and avoid the overwhelm!

Non-Dairy Berry Parfait

Ingredients:   (serves 2)
½ cup soaked raw cashews (soak at least 20 minutes – up to an hour)
½ cup unsweetened almond or coconut milk
½ teaspoon vanilla
1 cup frozen berries
1/3 cup rolled gluten-free oats (no need to cook these!)
1 tablespoon hemp seeds

Combine cashews, milk and vanilla in a blender and blend until smooth to make cashew cream. Layer ingredients in a small cup: Dollop of cashew cream, spoonful of berries, top with oats and hemp seeds and enjoy!

Pineapple Summer Salad with Jalapeño Mint Dressing

Ingredients:   (serves 4)
1 head of kale, cut into small ribbons
1 cucumber chopped
1 beet, shredded
2 tablespoons sunflower seeds
2 tablespoons hemp seeds
1 cup chopped fresh pineapple

Combine all ingredients in a large bowl. Dress only what you will eat with the dressing below.

¼ cup fresh squeezed lemon juice
2/3 cup olive oil
1 teaspoon pepper
1 tablespoon fresh mint
1 small jalapeño, finely chopped (remove seeds for less heat)
sea salt

Whisk all ingredients together and season with salt. Pour enough onto salad to coat all the veggies.

Summer Quinoa

Ingredients:   (serves 4)
2 cups quinoa, rinsed and soaked for 20 minutes
4 cups vegetable broth
4 cloves of garlic minced
2 shallots, chopped
½ bunch swiss chard, cut into ribbons
1 15oz can of white or garbanzo beans
1 zucchini, grated
1 yellow squash, grated
1 carrot, grated
large bunch of basil, cut into ribbons
½ cup almond slivers
zest and juice of one lemon
¼ cup olive oil

In a pot, combine quinoa, vegetable broth, garlic and shallots. Cook on medium heat for 15 – 20 minutes until liquid is absorbed. Stir in the rest of the ingredients and season with salt and pepper.

Pineapple and Watermelon Popsicles

Ingredients:   (makes 6)
½ pineapple, chopped
½ medium seedless watermelon, chopped
juice and zest of 1 lime
1 tablespoon chopped mint

Blend all ingredients in a blended and pour into popsicle molds and freeze for several hours or overnight.



If you want more than just one day of healthy living contact Dr. Melanie Dunlap today for your self-care review! Click here for a free consultation!

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