Individualized Nutrition, Pharmacy and Healthy Living

Healthy Recipes

  • Dessert Today: Blueberry Pomegranate Chia Pudding

    by Paula Gallagher | June 19, 2019

    Dessert in the summertime usually means sliced watermelon or a bowl of strawberries, but this Blueberry Pomegranate Chia Pudding recipe from contributor Teri Cochrane also makes a great summer dessert. The blueberries and pomegranate seeds add the perfect color for a 4th of July party! Not only is this dessert festive and delicious, it is also packed with tons of nutritional benefits.

    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. Read more

  • Father's Day Dinner: Beer Bean Chili

    by Paula Gallagher | June 12, 2019

    Steaks, sausages and hamburgers on the grill are almost synonymous with Father's Day when the perfect meal comes to mind. But many men are jumping on the meatless bandwagon for various reasons, including a healthier lifestyle. Even going meatless one day per week can have benefits for your dad and everyone around him.

    By eating less meat and more veggies you...

    1. Cut down or even cut out potentially dangerous processed meats.
    2. Decrease heart disease risk. Read more

  • Drink Today: Blueberry Mint Limeade

    by Paula Gallagher | June 4, 2019

    On hot humid days, a refreshing drink is what I want most. Skip the old lemonade recipe and try this blueberry mint limeade that is sure to quench your thirst!

    Among fruits, blueberries have one of the highest antioxidant capacities. Like cranberries, blueberries promote urinary tract health. They have also been shown to support memory, balance, and coordination. Blueberries also support eye health by increasing circulation of the capillaries of the eyes, which reduces oxidation in these tissues. They also strengthen other capillaries, as well as arteries and veins. And, blueberries have anti-inflammatory properties. Read more

  • Lunch Today: Asparagus and Baby Spinach Salad with Tahini Dressing

    by Paula Gallagher | May 29, 2019

    We are still enjoying the asparagus harvest around here. In-season asparagus is definitely a favorite, plus it offers a low-calorie way to boost your diet with bone-strengthening vitamin K and folate, as well as fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, vitamins A, C, B and E, and the phytochemicals beta-carotene and chlorophyll. Combined with baby spinach (or any other tender green) and delicious tahini dressing makes this a perfect spring lunch, or a great side dish for dinner.

    Although the dressing is a bit prep intensive, it can be made and ahead and stored in the fridge for up to a week. You can also use it on other foods as well! Read more

  • Lunch Today: Veggie and Lentil Salad

    by Paula Gallagher | May 21, 2019

    The weekend that kicks off summer is around the corner and many will be coming together to enjoy meals together. This recipe is perfect for a potluck. Fresh and filling, this fiber-filled dish is the perfect complement to burgers and hot dogs (especially vegan ones). It also is protein packed, so fill a pita with this veggie and lentil salad and it is a meal all on its own.

    Lentils are packed with protein, fiber, vitamins and minerals. The veggies offer a wonderful freshness plus tons of vitamins, minerals and fiber. Easy to make and delicious, this vegan salad will please everyone. This is a versatile recipe, so feel free to experiment with your favorite vegetables. Read more


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