Individualized Nutrition, Pharmacy and Healthy Living

Healthy Recipes

  • Breakfast Today: Breakfast Crumble

    by Paula Gallagher | April 9, 2019

    breakfast-crumbleThis breakfast crumble is delicious and perfect for rushed mornings when you need something quick. Basically, you make this the night before and just reheat in the morning, but it is still very simple to make. This  crumble is chock-full of nutritionally dense foods like flaxseed, which is rich in omega-3s and offer anti-inflammatory benefits; berries, which are a source of vitamin C , vitamin K and anthocyanins, all supplying antioxidant action; plus fiber-rich apples, providing support for a healthy digestive tract. Add a heaping spoonful of Greek yogurt for extra protein and calcium.

    You can switch out the berries for any other fruit that you like. Read more

  • Lunch Today: Chickpea and Mango Wraps

    by Paula Gallagher | March 26, 2019

    Tortilla wraps are probably the most versatile thing in my kitchen. From breakfast burritos to quesadillas, they are a kid friendly and delicious vehicle to get a lot of nutrition into your meal. And this recipe for chickpea and mango wraps is no exception. It's fresh and delicious and incredibly easy to make. Plus, the two star ingredients offer a ton of health benefits!

    Chickpeas are legumes and research has shown that people who regularly consume legumes have a reduced risk of coronary heart disease. Chickpeas also offer calcium, folate, magnesium and potassium, Read more

  • Lunch Today: Spring Soup with Asparagus and Peas

    by Paula Gallagher | March 20, 2019

    Other than maple syrup, asparagus and peas are some of my favorite springtime produce. Their bright green color and fresh mild flavors really start to make me feel like spring is here! Although nothing beats fresh peas right out of the pod or lightly steamed fresh asparagus, this spring soup may be a close second.

    Asparagus is high in folate and prebiotics as well as vitamin K, fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, vitamins A, C, B and E, and the phytochemicals beta-carotene and chlorophyll. Talk about a superfood! Read more

  • Snack Today: Maple Nut Granola

    by Paula Gallagher | March 11, 2019

    It is maple syrup season and really it is our first spring crop. I am lucky to be surrounded by sugar maple bushes and and maple syrup festivals are kicking into high gear. If you ever have the opportunity to check out a maple syrup farm, you will not regret it. The amount of work and love that goes into producing maple syrup is truly something.

    The time period for sugar water collection is short, usually occurring during two to three weeks in March and April. It is when people who tap wait patiently for the ideal time, when temperatures drop below freezing at night and rise above freezing during the day. Read more

  • Dinner Tonight: Hearty Vegan Minestrone

    by Neal Barnard, MD, FACC | March 4, 2019

    As parts of the United States still continue with low temperatures, you may be looking for recipes that will help you stay warm on a cold winter day! We’ve got you covered with of one of our favorite soup recipes... vegan minestrone.

    Minestrone is a hearty Italian vegetable soup made with vegetables and pasta or rice. The remaining ingredients are basic pantry items, including canned tomatoes, beans, spices and any vegetables you may have on hand. Not only will this budget friendly soup keep you warm on a cold day, but it is also packed with fiber, plant-based protein, vitamins, minerals and antioxidants that will help give your immune system a boost this winter, as we anxiously await the warmer temperatures. Read more

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