by FunctionalNutritionRx | May 30, 2020 | Blog, Uncategorized
5 Tips to Revamp Your Healthy Lifestyle Has your normal daily routine changed in the past couple of months? There is no doubt that life as we know it looks a little different these days but our health and well-being is more important than ever right now. Read my top...
by FunctionalNutritionRx | May 29, 2020 | Uncategorized
“I have heard of probiotics, but what are pre-biotics?” Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics. Probiotics are found in fermented foods such as; sauerkraut kimchi fermented soy...
by FunctionalNutritionRx | May 5, 2020 | Blog, Uncategorized
Here are my top 5 tips to indulge in a healthier fiesta. 1. Let’s Taco ‘Bout Balance. A balanced taco means it has complex carbs, good quality protein and healthy fats as well as some color to round it out! Use the graphic above for some ideas. Tacos can...
by FunctionalNutritionRx | Mar 27, 2020 | Blog, Breakfast, Uncategorized
Ginger has many benefits ranging from promoting growth of healthy gut bacteria, lowering blood sugar, reducing the effects of toxins (especially heavy metals) on the body and overall immune support. Ingredients 1-2 inches fresh ginger root, grated. 3-5 cups...
by FunctionalNutritionRx | Dec 16, 2019 | Entrees, Uncategorized
This healthier version of a traditional New Orleans favorite does not lack in flavor and is a great comfort meal for a chilly evening. I used an Instant Pot to make it even quicker, but it can be made on the stovetop, if desired. You can also add shrimp for a more...
by FunctionalNutritionRx | Nov 10, 2019 | Blog, Uncategorized
Protein bars More than just a candy bar? Do's & Don'ts of picking a good protein bar With so many options on the shelves it can be hard to choose a protein bar that isn’t just a glorified candy bar filled with sugar and artificial ingredients....
by FunctionalNutritionRx | Jul 6, 2019 | Entrees, Uncategorized
Ingredients 1 pound chicken breast, cubed (organic, free range recommended) 1/2 small onion or 1/4 red onion, diced 1 clove garlic, minced 1 small apple, cut into cubes 1 Tbsp dried cranberries (unsweetened recommended) 1 Tbsp Dijon mustard 4-6 Tbsp organic...
by FunctionalNutritionRx | Jul 5, 2019 | Blog, Uncategorized
“I have heard of probiotics, but what are pre-biotics?” Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics. Probiotics are found in fermented foods such as; sauerkraut kimchi fermented soy...
by FunctionalNutritionRx | Jul 2, 2019 | Blog, Uncategorized
First of all: What is “gut health”? “Gut health” has become a common term in both literature and in the food industry. Although there is not a clear definition of “gut health”, it is commonly described as when our “good...
by FunctionalNutritionRx | Jun 24, 2019 | Apps/Snacks/Treats, Blog, Breakfast, Uncategorized
A Simple, Tasty Smoothie with Watermelon, Limes and Mint: Ingredients: 1 Mini Watermelon Juice from One Lime 1 Cup Coconut Water 8-10 Ice Cubes Instructions: Add watermelon meat, lime juice, coconut water and ice cubes to a blender. Pour into a glass, garnish with...
by FunctionalNutritionRx | Jan 28, 2018 | Blog, Uncategorized
Set aside a day and time as part of your weekly schedule to plan and prepare meals/ingredients. For many people this is a Saturday or Sunday but can be any chunk of time that works best for YOU. Put it on your calendar and COMMIT! Additionally, I think it’s...
by FunctionalNutritionRx | Jan 28, 2018 | Entrees, Uncategorized
Stuffed peppers is one of my go-to meals to prep for the week because they are simple, adaptable to whatever ingredients you have on hand and taste great heated up! Makes 4-6 servings (~1 cup-1/5 cups each) Ingredients: 2-3 large bell peppers 1 package (~12 oz.)...
by FunctionalNutritionRx | Jan 1, 2018 | Apps/Snacks/Treats, Breakfast, Uncategorized
Prep Time: 5 minutes Yield: 12 bars Ingredients 1 cup raw walnuts or almonds 1 cup raw cashews 1 cup egg white protein (I used Paleo Protein Egg White Protein Powder) 2 cups dates 1/2 cup cocoa powder 4 Tbsp water 1/2 tsp sea salt Instructions Line a 9-inch square pan...
by FunctionalNutritionRx | Dec 17, 2017 | Apps/Snacks/Treats, Breakfast, Uncategorized
I’ve been on the “chia seed pudding” bandwagon for a little while now because it makes such an easy breakfast option, especially during the busy holiday season. With about 26 grams of protein per serving* and lots of healthy fats this is bound to...
by FunctionalNutritionRx | Nov 21, 2017 | Sides, Uncategorized
Looking for a healthier side dish for Thanksgiving? Or just a great recipe for any time of year? This is a super simple recipe that’s sure to please 🙂 Ingredients: 1 large head cauliflower, cut into bite-sized florets 1 onion or shallot, diced 1/4 cup green...
by FunctionalNutritionRx | Nov 20, 2017 | Sides, Uncategorized
As the weather gets cooler, I have been craving some “comfort food”. Surprisingly, this creamy cauliflower hit the spot and is a much healthier option than traditional mac n’ cheese. Ingredients: 1 head cauliflower 1/3 cup full-fat coconut milk 1/4...
by FunctionalNutritionRx | Nov 19, 2017 | Apps/Snacks/Treats, Breakfast, Uncategorized
Ingredients: 1 cup unsweetened almond milk or other non-dairy milk 1/2 cup unsweetened, full-fat coconut milk (Trader Joe’s has one with no fillers or gums!) 3/4 cup pumpkin puree (not pumpkin pie filling!) 4 pitted dates, if desired 1 tsp cinnamon 1/2 tsp...
by FunctionalNutritionRx | Nov 4, 2017 | Sides, Uncategorized
Ingredients: I bunch kale 4 Tbsp olive oil 3 Tbsp lemon juice 1 bulb kohlrabi, peeled (don’t know what kohlrabi is, see below!) 4-5 rainbow carrots 1 apple ⅓ cup raisins 1 tsp. sea salt ½ tsp. ground pepper Instructions: Wash and cut the kale into bite size...
by FunctionalNutritionRx | Nov 4, 2017 | Entrees, Uncategorized
This is the simplest and tastiest weeknight dinner for those nights you just want something quick and easy! Ingredients: 2 organic chicken breasts 2 Tbsp Pesto 2 slices Mozzarella cheese Cherry tomatoes Green beans salt, pepper and garlic powder, to taste...
by FunctionalNutritionRx | Oct 4, 2017 | Apps/Snacks/Treats, Sides, Uncategorized
So I am not much of a “cooked carrot” person but this recipe may have changed my mind! I found the recipe and adapted it a bit HollywoodHomestead.com. These root vegetables are sweet and make the perfect fall treat (I’m a poet and didn’t even...
by FunctionalNutritionRx | Jun 5, 2017 | Entrees, Uncategorized
Quick, simple, and delicious dinner! Serves: 4 Ingredients: 2 small zucchini 4 Italian sausage links, removed from casings 1 tsp olive oil 1/2 onion 2 tsp minced garlic 4 mini sweet mini peppers (or 1 large bell pepper) 1 cup pizza or spaghetti sauce 1/2 cup...
by FunctionalNutritionRx | Feb 26, 2017 | Entrees, Sides, Uncategorized
It’s called pizza chili because I substituted pizza sauce instead of regular tomato sauce- use what you have in the fridge and great recipes are created 🙂 Ingredients: 1 lb. lean ground turkey 1/2 medium onion, diced 2 cloves garlic, minced 1 bell pepper, diced...
by FunctionalNutritionRx | Feb 25, 2017 | Apps/Snacks/Treats, Uncategorized
Ingredients: 2 ½ cups almond flour (finely ground) ½ tsp sea salt ½ tsp baking soda ½ cup melted virgin coconut oil 1 tsp cinnamon ½ cup local maple syrup 1/2 cup dark chocolate chips (I like Enjoy Life) Instructions: Combine all ingredients except the chocolate chips...
by FunctionalNutritionRx | Jan 28, 2017 | Blog, Uncategorized
Weeks 3 & 4 started to feel pretty normal as I got into the groove. Sure, meal prep got old, I REALLY, REALLY wanted ice cream and a glass of wine, etc., etc, but just when I wanted to quit, I knew if I held out a little bit longer I would feel accomplished and on...
by FunctionalNutritionRx | Jan 28, 2017 | Apps/Snacks/Treats, Uncategorized
Ok, maybe “nachos” is a stretch. But nonetheless, these are a nice pick me up snack during the day or before bed! Slice some apples, spread some almond butter, and sprinkle with pomegranate seeds! You could also add some coconut flakes, dark cocoa nibs,...
by FunctionalNutritionRx | Jan 28, 2017 | Breakfast, Uncategorized
This week I was getting really sick of eating eggs for breakfast and just wanted cereal! Since I was committed to the Whole30, I told myself to hang tight and stick with the challenge. This was the closest I could get, but it turned out to be a pleasant surprise!!...
by FunctionalNutritionRx | Jan 28, 2017 | Entrees, Uncategorized
So, the picture does NOT do it justice (sorry!) This recipe is one of my go-to’s when I need a quick breakfast, lunch, or snack. All you need is a few ingredients and you’re good to go. Hint: You don’t want to make too much at a time because the...
by FunctionalNutritionRx | Jan 28, 2017 | Entrees, Uncategorized
Ingredients: 2 lbs. Chicken tenders or thinly sliced chicken breasts (it helps to pound them with a meat mallet as well) 1/2 cup coconut flour 1 cup almond flour (you can also just use one flour or the other but I liked the combination of both coconut and almond for...
by FunctionalNutritionRx | Jan 28, 2017 | Entrees, Uncategorized
I love to make stir fry because it is so simple and you can adapt it to whatever leftovers you have in the refrigerator! Ingredients: Grass-fed beef , sliced thin (can use any meat of choice or omit altogether for a vegetarian/vegan option) Healthy fat of choice (I...
by FunctionalNutritionRx | Jan 28, 2017 | Apps/Snacks/Treats, Breakfast, Uncategorized
Ingredients: 1 can of full-fat coconut cream 1 Tbsp clean protein, of choice 2 cups unsweetened nut milk 1/2 cup chia seeds 1/2 tsp vanilla extract Fruit of choice (berries, fresh or frozen, work well as well as sliced bananas!) Variations: Omit coconut cream and add...
by FunctionalNutritionRx | Jan 28, 2017 | Breakfast, Uncategorized
Smoothies are pretty simple- toss in some fruit, greens, liquid, and source of protein and voila! They are such a simple concept that many people actually end up doing themselves more harm than good without even knowing it. Here are a few tips to making a healthy...
by FunctionalNutritionRx | Jan 28, 2017 | Entrees, Sides, Uncategorized
A while back, I posted a recipe for His & Hers Buddha Bowls and I loved them so much that I made a “2nd Edition”. I love these because you can literally add anything you have to make a beautiful and delicious lunch or dinner....
by FunctionalNutritionRx | Jan 24, 2017 | Breakfast, Uncategorized
Recipe from the HealthySelf Reset 2017. Ingredients: 2 tsp extra virgin coconut oil 1 cup bell pepper, diced 1 onion, diced 3 cups broccoli florets 14 whole eggs or egg whites 1 cup unsweetened nut milk (cashew, coconut, etc.) Dash of sea salt and pepper 2 tsp extra...
by FunctionalNutritionRx | Jan 21, 2017 | Blog, Uncategorized
You may remember my post, Sick of failed New Years resolutions? Here are 5 Do’s & Don’ts to help you be successful in 2017, where I highlighted the importance of having an accountability partner. An accountability partner is someone who has similar...
by FunctionalNutritionRx | Jan 20, 2017 | Blog, Sides, Uncategorized
Many of us may have experienced a myriad of questions from family, friends, and coworkers who just don’t understand why anyone would deprive themselves of grains, sugar, alcohol, legumes, etc. for 30 WHOLE DAYS. Critics of the Whole30 state that it’s not...
by FunctionalNutritionRx | Jan 20, 2017 | Entrees, Uncategorized
INGREDIENTS 1 lb. boneless, skinless chicken breast 1 medium onion, diced 2 tsp coconut oil 4 cloves garlic, finely minced 1 tsp fresh ginger, finely minced 1 tsp cumin ½ tsp salt ¼-1/2 tsp cayenne pepper 1 (14oz) can coconut milk 1 (6oz) can tomato paste juice of 1...
by FunctionalNutritionRx | Jan 20, 2017 | Apps/Snacks/Treats, Uncategorized
Baba Ganoush is a middle-eastern dip made from roasted eggplant and is a healthy and enjoyable alternative to many other dips! INGREDIENTS 1 large eggplant, pierced with a fork in several places 1 medium onion 1 Tbsp olive oil 1 1/2 Tbsp lemon juice 2 Tbsp tahini 2...
by FunctionalNutritionRx | Jan 20, 2017 | Apps/Snacks/Treats, Sides, Uncategorized
INGREDIENTS 1 lb asparagus 1/3 lb prosciutto sliced thin INSTRUCTIONS Rinse and cut any bottoms of the asparagus that look tough or undesirable. Preheat oven to 400°F. Wrap asparagus spears in a piece of prosciutto and place on foil-lined baking sheet. Bake...
by FunctionalNutritionRx | Jan 15, 2017 | Blog, Uncategorized
Alright…2nd week of Whole30 in the books! When you feel like giving up, remember why you started Week 2 was no doubt a challenging week for me. I felt a little irritable, energy waxed and waned, and I was starting to feel bored. I think this is common when you...
by FunctionalNutritionRx | Jan 15, 2017 | Entrees, Uncategorized
This is a super easy and quick evening meal if you are in a hurry or don’t feel like cooking! Ingredients: 2 Spaghetti Squash 1 lb. ground turkey 8 oz. natural chicken broth 1/2 cup canned coconut milk 1 can tomato sauce (no added sugars, low sodium) 1 teaspoon...
by FunctionalNutritionRx | Jan 15, 2017 | Entrees, Uncategorized
INGREDIENTS 2-3 lbs. chicken breast 1 lb. baby purple or red potatoes ½ onion, cut in strips 2 lemons, 1 sliced and 1 juiced ⅓ cup olive oil 2 garlic cloves, minced 1 tablespoon fresh Rosemary ½ teaspoon crushed red pepper flakes 1½ teaspoon salt ½ teaspoon fresh...
by FunctionalNutritionRx | Jan 15, 2017 | Breakfast, Uncategorized
Ingredients 1 tsp ghee 1 bell pepper, diced 1/2 onion, diced 1 lb ground turkey 1 tsp sea salt 1 tsp pepper 6 eggs 1/2 cup coconut milk Directions Heat oven to 375 degrees. Melt ghee in a large skillet then add bell pepper and onion. Cook until onion is translucent,...
by FunctionalNutritionRx | Jan 15, 2017 | Entrees, Sides, Uncategorized
INGREDIENTS 4 large zucchini, spiralized 1 Tbsp olive oil For the Sauce: 2 ripe avocados 1 cup kale (basil or other greens of choice work as well) 3 cloves garlic ¼ cup pine nuts 2 Tbsp lemon juice ½ tsp. sea salt 3 Tbsp olive oil Cracked black pepper, to taste...
by FunctionalNutritionRx | Jan 9, 2017 | Blog, Uncategorized
Here are the recipes that I tried during the first week of Whole30. I think it’s important to get creative and make dishes full of flavor that you are looking forward to (especially since week one away from grains, sugars, etc. can be challenging)! Meal planning...
by FunctionalNutritionRx | Jan 8, 2017 | Entrees, Uncategorized
Ingredients 3 cloves garlic, minced 3 Tbsp ghee or grass-fed butter 10-20 jumbo shrimps 1/2 bell pepper 1/4 onion, sliced Seasoning: 1 tsp paprika Dash cayenne 1/2 tsp sea salt Dash red pepper flakes 1 tsp garlic powder 1 tsp onion powder For the noodles...
by FunctionalNutritionRx | Jan 8, 2017 | Entrees, Uncategorized
Ingredients: For the meatballs; 1 pound ground turkey 1/4 cup onion 3/4 cup diced carrots 1/2 Tbsp ginger 1 Tbsp fish sauce 1/2 tsp salt 1/2 tsp cumin powder 2 Tbsp coconut cream For the sauce; 1 can coconut milk 1 Tbsp curry simmer sauce (I found mine at Trader...
by FunctionalNutritionRx | Jan 8, 2017 | Entrees, Sides, Uncategorized
Ingredients: 2 Tbsp ghee or grass-fed butter 1 medium onion, diced 8 cloves garlic, minced 2 small butternut squashes 2 cans full-fat coconut milk 4 cups chicken or vegetable broth 1 1/2 tsp cinnamon 3 tsp chili powder 3/4 tsp ground nutmeg 2 cinnamon sticks Salt and...
by FunctionalNutritionRx | Jan 8, 2017 | Entrees, Uncategorized
Ingredients: Large salmon filet Olive oil 1 tsp smoked paprika 1/4 tsp cayenne 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp salt 1/8 tsp ground pepper Roasted cauliflower Spinach (or greens of choice) Blueberries Instructions: Preheat oven to 400°F. Prepare...
by FunctionalNutritionRx | Jan 8, 2017 | Breakfast, Uncategorized
Ingredients: Root vegetables of choice (sweet potatoes, butternut squash, parsnips, beets, etc.) Brussels sprouts Olive oil Sea salt Pepper Garlic powder Instructions: Preheat oven to 400°F Cut root vegetables into uniform-sized cubes Throw root vegetables and...
by FunctionalNutritionRx | Jan 5, 2017 | Blog, Uncategorized
First of all, you may be asking yourself, “what is Whole30?” The Whole30 a nutritional program designed s a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive...
