Individualized Nutrition, Pharmacy and Healthy Living

Tag Archives: fiber

  • Dinner Tonight: Lentil Stuffed Peppers

    by Paula Gallagher | December 5, 2018

    Traditionally stuffed peppers are made with some sort of ground meat. This recipe for Lentil Stuffed Peppers goes vegetarian with lentils instead of beef. Lentils are packed with protein, fiber, vitamins and minerals, way more than you would find in ground beef. They also have a heartiness comparable to meat so they make an excellent vegan-friendly substitution in pretty much any pasta, stew, and soup. Peppers, are chock-full of vitamin C also supply plenty of vitamin A, fiber and potassium.

    Lentil Stuffed Peppers

    • 1 cup cooked lentils
    • 1 cup spinach, shredded
    Read more

  • Natural Ways to Fight Constipation

    by Paula Gallagher | October 2, 2018

    While it may not be the most comfortable subject to talk about, it is one that almost everyone is familiar with. It is estimated that one quarter of Americans have been affected by constipation. In fact, constipation is the most common digestive complaint in the United States, outnumbering all other chronic digestive conditions.

    So what constitutes constipation? Well, constipation can mean different things to different people. Many people confuse constipation with regularity and think if they have a bowel movement two or three times a week, they’re fine. All too often doctors and other health professionals shrug off this condition as long as there is regularity. Read more

  • Dinner Tonight: Squash and Turkey Chili

    by Paula Gallagher | September 10, 2018

    turkey-chiliI woke up Saturday to fall-like weather and it instantly put me in the mood for cozy comfort foods like soup, chili and stews. The great thing about these types of foods is that they can be made in big batches and frozen for future quick and healthy meals. I know I am not alone when trying to balance work, kids' homework and extracurricular activities; carving out a little time on the weekend to make a couple of big meals will save you some time and money when you are trying to figure out what to make after you have just spent 3 hours at an ice rink or a soccer pitch!

    Batch cooking is basically preparing large quantities of foods at once, to be doled out over the days to come. Read more

  • Lunch Today: Green Power Salad

    by Paula Gallagher | May 9, 2018

    salad-in-a-jarPacking a lunch for school-aged children can be challenging, but I find it almost as challenging to pack a lunch for myself. As an adult, it sometimes seems easier to grab a sandwich, soup or salad from the deli counter in the building, than it is to take some time and brown bag it... or in this case, Mason jar it.

    The problem with eating out is that you can't control the fat, sodium and all the additional preservatives take-out food may have. Take some time in the evening to prepare a healthy salad that is packed full of protein, fiber, vitamins and minerals and you will have a salad that will power you through the rest of the following day. Read more

  • Lunch Today: Two-Bean Salad

    by Paula Gallagher | April 10, 2018

    bean-saladBeans are a staple in my house and they really should be a staple in every house. Canned or dried beans are inexpensive and offer so much nutritional goodness. Beans are an excellent source of protein, but they also contain protective fiber. One cup of chickpeas provides 11 grams of fiber and fiber helps eliminate toxins and slows the release of complex carbohydrates, resulting in balanced blood sugar over several hours.

    This recipe could easily be called a three-bean salad or four-bean salad, depending on what you have in your pantry. It combines the heartiness of beans plus the freshness of whatever vegetables and herbs you have on hand to make a salad that is perfect for lunch or dinner! Read more

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