Individualized Nutrition, Pharmacy and Healthy Living

Healthy Recipes

  • Lunch Today: Black Bean and Quinoa Power Bowl

    by Paula Gallagher | February 19, 2019

    If you want to kick up your salad game, try a power bowl. Power bowls are basically amped up salads. Many times they are supplemented with nutrient-rich grains and protein to make them more filling and to provide energy to sustain you throughout your day, perfect for lunch. They are also very simple to make.

    Power bowls usually consist of vegetables, protein and whole grains and then tossed with a delicious dressing. Nuts  and seeds are great toppers and add texture, as well as important nutrients. This recipe uses black beans as its protein, spinach as its main veggie and quinoa as the whole grain. Read more

  • Valentine's Day Dessert: Strawberry Chia Pudding

    by Paula Gallagher | February 11, 2019

    This yummy Strawberry Chia Pudding is the perfect treat to show someone how much you love them. The recipe is vegan and is made with strawberries, chia seeds and nondairy milk. This is from Dr. Neal Barnard's Cookbook for Reversing Diabetes.

    Chia seeds contain high concentrations of fiber, protein and healthy omegas, as well as the minerals calcium, phosphorus and manganese. Studies have shown chia seeds as an effective means to boost plasma ALA and EPA omega-3 levels. Omega-3s have been shown to reduce inflammation and lower the risk of certain chronic diseases, such as heart disease, cancer and arthritis. Further, omega-3s are excellent for brain and skin health, Read more

  • Super Bowl Snack: Nut Dip

    by Paula Gallagher | January 30, 2019

    The Super Bowl is this coming Sunday. Whether you watch it for the game, or the commercials, or for the half-time show, snacking is a big part of the event. Wings, chips and creamy dips are the common go-to game time snacks, but this healthy vegan nut dip will have everyone going nuts over it!

    Nuts are rich in heart-healthy fats and a variety of vitamins, minerals and antioxidants. Research shows that eating nuts daily may promote good health. Studies have shown that nuts may reduce the risk for developing chronic diseases such as heart disease and diabetes, likely by helping to improve cholesterol and blood sugar numbers. Read more

  • Lunch Today: Pasta Salad with Creamy Avocado Dressing

    by Paula Gallagher | January 15, 2019

    My kids love pasta! Something about fusilli or penne or even spaghetti gets them to eat without complaining. This simple vegetarian recipe for pasta salad is perfect for school lunches plus it contains a variety of healthy foods including veggies, whole grains and healthy fats.

    According to research around the world, children who are raised on a variety of plant-based foods have a reduced risk of obesity. So while eating as healthy as possible seems like common sense, it is not always the easiest thing to instill in our kids. Hopefully this is one recipe that your family can use that is delicious and nutritious. Read more

  • 6 Healthy Foods to Have on Hand to Save You Time

    by Paula Gallagher | January 9, 2019

    A nutritious meal does not necessarily mean cooking from scratch all the time. Like many families, time is the biggest issue when trying to put a healthy meal on the table. Luckily, there are many healthy foods that are packaged and time-saving that can help you get in and out of the kitchen faster than if you had ordered out!

    Baby Kale: You can find this in containers alongside the spring mix greens. It is rich in nutrients and antioxidants, but there is no need for chopping! As a bonus, it is less bitter tasting than full-grown kale, perfect for those picky eaters. Add baby kale to whole grain pasta, sandwiches, salads and green smoothies! Read more

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