Real Food E-book by Health Coaches


As a student at the Institute for Integrative Nutrition, I have had the honor of “meeting” many amazing people who are all interested in promoting health & wellness.  Through our combined efforts we have compiled several recipes meant for sharing.  I will be uploading the comprehensive free e-book which has over 100 pages.It is truly amazing and a great resource for anyone looking to try new healthy options.  Just to give you a sampling of some of the great recipes. I will be posting individual recipes which include the name and contact information of the author should you wish to find more recipes in that person’s specialty.

Enjoy!  Please tell me what you think!

Kelly Haigh, RN, BSN, HHC


Pumpkin-Ginger Immunity-Mood Smoothie



1/2 cup organic pumpkin purée

1 cup almond or nut milk

1/2 banana (frozen or fresh)

1/2 cup gluten-free rolled oats

1-2 tbsp flax seed or ground flax (optional)

1/2” piece fresh ginger (more or less to taste)

1 tbsp maple syrup (or more if you like it sweet)

1 tsp maca powder (optional)

1 tsp camu camu powder (optional)

1 tsp ashwagandha powder

1 tsp bee pollen

Cinnamon & nutmeg to taste

Add ice if you like it super cold


Add all ingredients to a blender & blend until smooth and creamy. Remove & enjoy!

recipe by: Jenipher Minnaar, Fort Lauderdale, Florida, USA

Wellness Architect

Jenipher is a holistic health coach who helps busy women create their own personal “Blueprint for Exceptional Health & Living” so that they can ditch the diet dogma, effortlessly lose those last few pounds, reduce stress and feel energized and balanced.

from a FREE publication, Real Food e-book compiled of delicious whole food recipes from the Health Coaches at IIN.

for additional information check out: Institute for Integrative Nutrition

This is produced for distribution without charge and meant for sharing.  Please pass it on.

Healthy Taste of Mexico

Real Food E-book Recipes Series

Recipes from the talented Health Coaches at the Institute for Integrative Nutrition.

Institute for Integrative Nutrition

A Healthy Taste of Mexico

photo credit: flicker

4 cups cooked organic brown rice

1 large organic bell pepper, chopped (color of choice) 

1/2 organic seedless cucumber, chopped

1 cup organic chopped tomatoes

1/4 cup organic chopped red onion 

1 can organic black beans or kidney beans 

1 bunch organic fresh chopped cilantro 

1 organic ripe avocado chopped 

Fresh lime juice 

Salt and pepper to taste


Wash and soak brown rice. Cook as directed ( I use vegetable broth w/ cumin, paprika, and garlic powder for added flavor instead of water). Chop all fresh ingredients in bite sized pieces and place on top of rice. Add beans, avocado and cilantro with a squeeze of lime juice. For added flavor and fun, you can add regular or vegan shredded cheese, sour cream and hot sauce.

Somie Robles

Northern Virginia, Va. USA

Somie is a Health Coach and Master Esthetician

Healthy Banana Cookies

Another great recipe from Real Food e-book, a free publication of recipes from the holistic health coaches at IIN.


Banana Cookies
2 ripe bananas (mashed)
1 cup old fashioned oats
1 scoop vanilla protein powder
1 teaspoon vanilla
1/3 cup uncooked millet
1/3 cup cacao nibs
1/3 cup dried dates or raisins (or any dried fruit)
Preheat oven to 350 degrees. Mix all the above ingredients.
Scoop out 6-8 cookies onto cookie pan.
Bake for 12 to 14 min till cookie tops turn light brown.
Eat immediately.
Any leftovers store in an airtight container and keep in refrigerator for up to one week.

recipe by: Nikki Cleary, Sarasota, FL, USA,
Nikki’s Nutrition and Health Coaching,
Connect with me:
Nikki is your connection between food and your health.

Gluten-free Holiday Guide

With the holiday season upon us, thoughts often become cluttered with all the things on our “to-do” list.  It can be easy to derail from our attempts to improve our health.  Then, there is the excuse of the New Year’s resolution to “start again”.  It is possible to maneuver the holidays without sacrificing your dedication to your health.  Find a few “go-to” easy snacks and health friendly recipes to decrease stress eating during the holidays.  Check out the recipes in the free Holiday Recipe Guide below.  



 There are several recipes for breakfast, salads, entrees and even desserts!  The chocolate lava cake looks wonderful!


 Follow me during the “Construction” of my website Discover Your Authentic Health.

It will serve to meld my thoughts and discoveries on becoming true to our authentic selves, from the inside out. We will learn to nourish our relationships and foster a positive self-image in order to ignite the confidence and excitement that lies within all of us. Discovering how food can help to heal the body and mind and bring a sense of inner peace. Authenticity is living your best life….mind, body, and spirit….health is wealth. A healthy mind in a healthy body.