Individualized Nutrition, Pharmacy and Healthy Living

Tag Archives: healthy recipe

  • Breakfast Today: Gingerbread Cookies

    by Paula Gallagher | December 18, 2018

    Some of my favorite gifts to give and to receive are homemade baked goods. The thoughtfulness, as well as the time and energy spent in creating something especially for you is truly a beautiful thing. This recipe is perfect for the holidays, in all its gingerbread goodness. And although it looks and tastes like something naughty, it really is nice!

    These are great as breakfast cookies and are a perfect way to start your morning. By giving them, you’ll ensure your host also has a sunny start to their day. Oats and quinoa both provide a good amount of dietary fiber, which helps you feel satiated until your next meal or while you are running around trying to get all your last-minute stuff done. Read more

  • 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

  • Dessert Today: Vegan Chickpea Blondies

    by Paula Gallagher | January 23, 2018

    chickpea-blondiesI am always trying to sneak beans and legumes into dishes to get a nutritional boost in food, as well as trying to get more chickpeas and lentils into my kids. This recipe allows them to think they are having a treat (which is true), but at the same time adds some protein and fiber to their diet.  Also known as garbanzo beans, chickpeas are an economical way to add flavor and nutrition to stews, soups and salads, and even desserts!

    Chickpeas are legumes and research has shown that people who consume legumes regularly have a reduced risk of coronary heart disease. Aside from fiber and protein, chickpeas also offer Read more

  • Snack Today: Pumpkin Chickpea Hummus

    by Paula Gallagher | October 31, 2017

    pumpkin-chickpea-hummusHappy Halloween! The last few days around our house have been spent carving pumpkins and roasting seeds. Although most people compost the insides of the pumpkin, I say save them and use it to make this great hummus. It makes a great snack, while you are handing out candy!

    Pumpkins contain a rich supply of beta carotene and alpha carotene. Loaded with fiber, vitamins and minerals, you’ll get a mouthful of potassium, magnesium, selenium, and lutein in every bite, plus a good dose of vitamins A, C and E.

    There are many healthy benefits of pumpkins. Read more

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