Real Food E-book by Health Coaches

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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

cut-pumpkin

Pumpkin-Ginger Immunity-Mood Smoothie

VEGETARIAN, SUGAR-FREE, EGG-FREE, NUT-FREE, SOY -FREE, CORN-FREE

Ingredients:

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

Instructions:

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

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

Wellness Architect

www.JenipherMinnaar.com

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.

Start the Day Energized!

Thoughts of eating healthy always made me cringe thinking, ‘how could I ever drink those crazy smoothies!’ And what about that juicing?! Aside from it all feeling overwhelming, the thoughts of what they might taste like had me reconsidering my ideas of health.  Needless to say, my journey to health and wellness didn’t start with my eating habits. That’s another story I will save for later!  I wanted to share this Antioxidant Protein Smoothie which tastes great!  If healthy foods actually taste good, you look forward to eating or drinking them. If you are new to smoothies you might want to try this.  The fruit in a smoothie should be balanced with protein and fat in order to maintain a stable blood sugar thus avoiding the post-carb crash. The protein/fat (omegas) are added in the form of seeds and protein powder.  It’s a nice start if you aren’t quite ready for green smoothies and juicing! 

Antioxidant Protein Smoothie

This serves about 2-4


  • 1 cup almond milk (or whatever non-dairy you choose)
  • 1 cup or more water to thin out to desired consistency
  • 2 cups of frozen antioxidant fruit mix (strawberry, pomegranate,wild blueberry, red raspberry, cherry)
  • 2 cups of frozen tropical fruit mix (peach, mango, pineapple, banana)

                 There are several kinds in the freezer section. The brand I used is Market Pantry from Target. Using frozen fruits avoids  the need for adding ice.

 

Add ingredients in a high power blender.  Start with the milk or water, then add some of the frozen fruit, blend until smooth. Repeat process adding water to thin out the mixture as you will then add the protein powder and remaining ingredients to blender. Blend high speed until throughly mixed, adding water or almond milk to desired consistency.

Enjoy! 

**Click on ingredients to be linked to a page with helpful information regarding its health benefits.