​Serves 1
1 teaspoon coconut oil
1 or 2 eggs (how hungry are you?)
¼ cup veggies (grated spinach, sliced mushrooms, diced peppers, chopped broccoli, tomato or any favorite vegetable.  
dash salt, pepper and/or turmeric
 
Add 1/2 tsp coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).  Saute' the vegetables.

Crack the eggs into a small mixing bowl. Stir gently with a fork until well-beaten. Add spices and set aside.

Heat a 6- to 8-inch omelette pan over high heat until very hot (approximately 30 seconds). Add 1/2 tsp coconut oil making sure it coats the bottom of the pan. Slowly pour in the egg mixture

Tilt the pan to spread the egg mixture evenly. Let eggs firm up a little, and after about ten seconds shake the pan a bit and use a spatula to gently direct the mixture away from the sides and into the middle. Allow the remaining liquid to then flow into the space left at the sides of the pan.

Continue cooking for another minute or so until the egg mixture holds together. While the middle is still a little runny, add the vegetable mixture. 

Tilt the pan to one side and use the spatula to fold approximately one third of the omelette over the middle. Shake the pan gently to slide the omelette to the edge of the pan.

Holding the pan above the serving plate, tip it so the omelette rolls off, folding itself onto the plate. The two edges will be tucked underneath. 

Serve & Enjoy!

Fish tacos are one of my all time favorites - especially with the warm weather of summer upon us.  

Grab some brightly colored fresh mangos and whip up a light and tasty tropical inspired dinner on a hot summer night. Easy to make and you can prepare the ingredients in advance. The refrigeration time gives the flavors time to marinate and highlight the fresh flavor.

This recipe is wonderful with salmon, fresh caught walleye, crappies or even shrimp - so tasty and versatile! ​

Most of us are familiar with the idea of a bread bowl or a tortilla bowl, but have you ever eaten a meal out of a squash bowl? Halved acorn squashes naturally form two bowl-shaped, single-serve sections, perfect for filling with whatever toppings your heart desires. The best part is that while bread and tortillas are definitely lacking in the nutrition department, squash is actually one of the healthiest foods you can eat. Acorn squash is rich in antioxidants, potassium, vitamin C, and fiber, all essentials of a properly-functioning, healthy body.1Its nutty, mildly-sweet flavor and creamy texture pair well with just about anything, from curry to barbecue to Mexican-inspired flavors (as seen in this recipe).

​Easy and full of flavor, this dish features caramelized, sautéed onions and peppers, savory ground beef, and quinoa cooked in chicken broth for added umami. Even though it’s a gluten-free and dairy-free dinner, even the most ‘meat and potatoes’ type eaters will feel satisfied and full after enjoying this meal.

​Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter (creamy is preferred)
2 dates (optional)
 
Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
 
Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
 
Blend until creamy.  Sprinkle with cinnamon. 
 
Serve and Enjoy!

With spring right around the corner, berries are starting to make their appearance in stores. While harvesting your own berries may still be a few months away, there are some great berries available now and you shouldn’t pass them up. Mangos are easy to find at this time of year too. A juicy mango that you can smell from across the room…that will get your mouth watering! Spring also means the arrival of fresh garden lettuce. Farmers markets and many grocery stores will be carrying some local greens to make your perfect salad and that is exactly what we will be making with this recipe. It is time for blueberries, it is time for mangos and it is always time for salad!


Goodbye to the citrus fruit of winter and welcome berries, one of the best signs of warm weather to come. Who doesn’t love the antioxidants that those little blueberries are packed with? In fact, blueberries are one of the highest antioxidant foods in the world, containing resveratrol, lutein, vitamin K, vitamin C, manganese…the list goes on! Rather than throwing a handful of berries onto the salad, this recipe utilizes the power packed fruit in an easy vinaigrette. You can make the vinaigrette a few days early and keep it for up to a week – it goes great on almost any salad!

Serves 4
 
2 lemons, sliced
1 tablespoon rosemary
1 tablespoon thyme
2 cloves garlic, thinly sliced
4 chicken breasts (boneless, skinless)
dash salt & pepper
1 tablespoon extra virgin olive old
 
Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.
 
Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.
 
Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).
 
Serve & enjoy!
 
Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

Roasting Brussel sprouts is a great option - even people that don't like them will enjoy this fresh and tasty high fiber side dish.  Roasting the vegetable brings out the natural sweetness of the vegetable.

Brussel sprouts are an exceptionally rich source of protein, dietary fiber, vitamins, minerals, and antioxidants. As one of the low-glycemic vegetables, Brussel sprouts is a nutritious and tasty mainstay on your family's food plan. 

Serves 4
1 lb. Brussels sprouts (washed, ends removed, halved)
2-3 cloves of garlic (minced)
2 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
dash salt and pepper
 
Preheat oven to 400F. 
In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes.  Toss.

Bake for another 10 minutes.
 
​Serve and Enjoy!

Tips:
Before cooking, remove discolored and loose outer leaves and trim the stem end. Wash in clean water, and then, soak for a few minutes in salt water to remove any dirt particles.  Cut in half.  

Cutting the vegetables in half releases some of the allyl isothiocyanates and reduces their bitterness. Fresh sprouts exhibit delicate flavor. However, overcooking results in the release of allyl isothiocyanates imparting sulfurous odor (pungent smell) to cooked recipes. 

Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often!

​Powerhouse Ingredients to start your day right! 

Each of the ingredients in the recipe offer a variety of whole foods based minerals, micronutrients, and macronutrients that will help your body function at its highest capacity. Check out just a sampling of the amazing ways in which these high energy, low-glycemic ingredients support your body’s systems:
​

• Almond flour. This low-carb, gluten-free flour is an excellent source of potassium, which can help to regulate blood sugar.
• Coconut flour. Coconut flour is a great source of medium chain fatty acids, or MCFAs, a type of energy-boosting fat that can speed up your metabolism and stabilize your blood sugar levels.
• Rolled oats. Oats are the only source of a unique type of antioxidants called avenanthramides, which are believed to protect against heart disease. Purchase certified gluten free oats to ensure the oats did not become cross contaminated when grown and manufactured. Gluten-free oats are guaranteed to be grown on fields that aren’t used to grow gluten crops, shipped in gluten-free trucks and processed on gluten-free equipment.  Commercially sold oats can sometimes be contaminated with gluten if they are mixed with grains like wheat, barley and rye during the manufacturing process.
• Cranberries are an amazingly synergistic superfood, known to protect against cancer and a variety of infections.
• Maple syrup. Maple syrup is a mineral-loaded, all natural sweetener that provides 18% of the recommended daily value of zinc, which plays an important role in immune function. It offers so much more nutrition than refined, ‘empty calorie’ sweeteners like white sugar.
• Alternative options. Also listed are dairy free and egg free options.

Say goodbye to snow and hello to beautiful blooms now that spring has finally officially arrived. With it comes a variety of peak produce such as strawberries, artichokes and dandelion greens. (Be sure to also check out our list of six foods to eat this spring.) At Integrative Nutrition we LOVE the concept of eating in season to keep your body in balance with the earth. It also means you’ll be eating more flavorful produce that’s at its peak freshness with its highest nutritional value! As this new season begins, we’ve rounded up some recipes that feature a variety of spring fruits and veggies:
​
Baked chicken with artichokes (via Kitchn)
This dish combines a medley of spices including paprika, cumin, cinnamon, cloves and ginger. Add preserved lemon, chicken and spring-fresh artichokes, and you have one savory dinner. Although this recipe calls for a package of frozen artichokes, you can also use fresh artichoke for peak-season benefits. Better Homes & Gardens has some handy tips for how to use a cooked artichoke in a recipe.

Spinach and mango salad (via Epicurious)
Mango is ripest in spring, and it pairs particularly well with spinach—another seasonal favorite. For a quick salad, mix balsamic vinegar with spinach and thinly sliced mango, and top with nuts for protein. This recipe from Epicurious calls for candied pecans, but you can always add plain pecans instead to minimize your sugar intake. This Wellness Today video offers tips on how to cut a mango.

Avocado toast with a twist (via Bon Appetit)
This new take on a favorite features avocado alongside cucumber and lime juice. While cucumber is typically a summer produce, you can swap in other springtime favorites like carrots and fennel.

Dandelion greens with toasted garlic (via Eating Well)
These greens make a delicious side dish in spring. Sautee them and mix with garlic, scallions and sliced almonds. Just 25 minutes and it’s on the table!

Salmon with strawberry basil relish (via Taste of Home)
This simple salmon dish is topped with a “relish” of strawberries, basil and honey. We think the topping would be tasty on a variety of fish or meat such as chicken. Wild salmon is always a good choice because it’s low in mercury but high in omega-3s, and the strawberry mix adds a dose of vitamin C. Be sure to buy organic berries to reduce your pesticide exposure.

Smoothies are one of the best ways to get large quantities of fruit, greens, and superfoods into your diet…but all of that drinking your meals, instead of eating them, can get old fast. Smoothie bowls offer the perfect solution. They’re composed of a thick smoothie (with the consistency of sorbet) layered in a bowl with colorful, crunchy toppings. Smoothie bowls are eaten with a spoon instead of a straw and they’re more of a celebration than a chore to eat. Plus, they’re ideal for kids since they can top their own smoothie bowls according to personal preference!

Theoretically you can turn any smoothie recipe into a smoothie bowl recipe by decreasing the quantity of liquid. You will need a high powered blender capable of handling thick, frozen fruit based concoctions. This recipe offers a tried-and-true formula for crowd-pleasing smoothie bowls. The flavor profile can be varied endlessly.

This sunshine smoothie bowl is a unique, lemon-flavored bowl with a bright fresh color and flavor, punctuated with the spicy kick of ginger and cilantro. It’s sunny appearance and immune-boosting add-ins make it the ideal breakfast or snack during the wet, rainy days of spring. Add some sunshine to your life and keep your immune system happy with this simple recipe.