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energy

Loaded Banana Bread Energy Bites

By | Busy Moms, Nutrition, Recipes | No Comments

Energy Bites Taken to the Next Level

Struggling with those energy lulls in the middle of the afternoon? What about your kiddos, do they always seem hungry and want to eat you out of house and home? I hear ya! I am always on a hunt to find the next great thing that my kids will love and actually eat.

When I found this recipe I was completely over the moon! Why? because my kids LOVE banana bread. The clean healthy way that I make it. However, for a snack, we wanted something a little more nutrient dense, and something that is going to be sustainable in the energy department. Plus sometimes you don’t need to eat a full piece of bread. Just a small bite would do.

What are the benefits?

Well, these energy bites are packed full amazing nutrients but they are also Dairy-Free, Gluten-Free, Low Sugar,  Raw, Vegan, Vegetarian, and full of Whole Grains. This is going to provide clean-burning energy, without the crash.

They also

  • Balance blood sugars
  • contain prebiotic fibers
  • Help control appetite

Let’s Look at those ingredients

Rolled Oats

Oats are a good source of Chromium, which helps stabilize your blood sugar levels. It is also packed full of manganese, fiber, protein, and b-vitamins (help balance our moods). They are also linked with increased feelings of fullness and satisfaction with food. They are a big supporter when it comes to digestive health.

Hemp Seeds

They are full of fiber and protein. They are loaded with potassium (which is great for relieving leg cramps in kiddos). Hemp has a unique fatty acid profile that includes common omega-3 and -6 fatty acids, plus less common stearidonic (SDA) and gamma-linolenic (GLA) acids. These fatty acids fight inflammation and protect your heart and immune system.

Peanut Butter (raw)

Peanuts are high in copper and manganese. They are also a good source of Vitamin-E which is a building block to your immune system. As well as a good source of your B-Vitamins. Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy. They are also rich in antioxidants. Some studies even show that it can lower your risk of weight gain.

Raw Honey

Has been used for many years in the medical field, for its antimicrobial and wound healing properties. Raw Honey is also known for helping with pollen allergies, it is a good clean source of energy. As well, it is a powerhouse when it comes to antioxidants. Studies have shown as well that it can help regulate blood sugar levels as well. Again back to the hangry and the mood balancing bonus.

Loaded Hemp & Banana Energy Bites

Click Here for Full Recipe

For more recipes and information like this one, on how it can help you and your family eat a better healthier lifestyle. Be sure to sign up for our Monthly News-Letter located in the sidebar. Be sure to Follow us on Facebook for daily posts and in-depth education.

Its recipes like this one, that you will find the N5Diet. The Non-Diet Lifestyle Change. With over 125 recipes with 5 ingredients or less. Specifically designed for the busy Mom and her family. Bonus fitness plan. Want to learn more about the N5DietCLICK HERE.

Struggling with your Cravings and emotional eating? Check out my Upcoming Seminar on Emotional Eating 101. 

Click here to Register

vegan

Hearty Beef Stew- Vegan Style

By | Busy Moms, Nutrition, Recipes | No Comments

Meatless Mondays Here We Come

Are you started to run into a dead end road when it comes to flavorful recipes, that taste good, good for you, and are meatless? I hear your pain. I always recommend to my clients to try at least 1 day a week to go meatless. Step it up by going vegan for the day. Why? Well because meat is very acid forming, and it causes major inflammation all over the body.

When our body is full of inflammation, we are not able to run as we were designed. We don’t digest our food properly, and it can be the root of many diseases. A plant-based diet helps encourage an alkalized diet, which helps decrease inflammation. Plus a plant-based diet is full of amazing nutrients, vitamins, and minerals.

What are the benefits?

I could really go on all day about how amazing the benefits are. This dish is Dairy-Free, Gluten-Free, Grain-Free, has Greens, Gut Healing,  No Added Sugar, Nut-Free, and Vegan. Amazing! This amazing recipe is made with lentils.

  • High Protein
  • Full of B-Vitamins (Makes use feel happy)
  • Complex Carbohydrates (Balance Blood sugar levels)

Let’s look at those ingredients

Lentils

Lentils are full of protein. With 1 cup cooked they give you 36% of your daily requirement of protein. It also is full of B-Vitamins which also help utilize our proteins and help with making our feel-good hormones. It is a great source of fiber both insoluble and soluble which help feel a healthy gut. Also, they are a great source of iron. Studies have shown they help support a healthy heart, balance blood sugar levels, and provide a good source of energy.

Garlic

Garlic is a great source of a variety of vitamins and minerals such as Manganese, Vitamin-B6, and Vitamin-C. Studies have shown that it has amazing benefits for heart health. Garlic is also known for amazing detox properties to the full body.

Potatoes

Again Potatoes are full of vitamins and minerals. One of them is Vitamin-B6. Vitamin-B6 is a crucial vitamin that is needed for utilizing our proteins properly. Also helps create those happy moods. Potatoes are also a good source of potassium, which helps regulate blood pressure and promotes kidney health.

Carrots

These babies are full of Vitamin-A which is a building block for our immune system. They are also rich in Biotin which helps our hair skin and nails. Again they are also rich in our B-Vitamins. Carrots also have a great source of minerals. With their High Vitamin A and C levels, it makes them a great source of antioxidants. As well as studies have shown great heart health benefits.

 

Hearty Beefless Stew With Lentils

Click Here for Full Recipe

 

For more recipes and information like this one, on how it can help you and your family eat a better healthier lifestyle. Be sure to sign up for our Monthly News-Letter located in the sidebar. Be sure to Follow us on Facebook for daily posts and in-depth education.

Its recipes like this one, that you will find the N5Diet. The Non-Diet Lifestyle Change. With over 125 recipes with 5 ingredients or less. Specifically designed for the busy Mom and her family. Bonus fitness plan. Want to learn more about the N5DietCLICK HERE.

Kid Approved Gluten Free Bun- Cauliflower Style

By | Busy Moms, Nutrition, Recipes | No Comments

Burger Please But hold the Bun… But Wait!

Wouldn’t it be nice to have a bun that you can eat that doesn’t have grains, gluten,  sugar, and that is good for the gut? Well, Look no further. We have found you that bun.  Now, you would think, hey, this would be a good summertime recipe. You are totally right. However, this is a great alternative to sandwich bread for kids lunches, your lunch, or even a side bun with some warming chili.

How on earth can you have all of those things not in a bun but it still be delicious? Well, let me tell you. The girls over at Naughty Nutrition, have something magical going on in their kitchen. These two Registered Holistic Nutritionist know where it is at. They understand the struggle of feeding veggies to your child. A Win for these ladies for hiding them.

What are the benefits?

Yes, Totally let’s get into what is so good about these buns! Aside from the fact that they are Dairy-Free, Gluten-Free, Grain-Free, Gut Healing, Low Sugar, No Added Sugar, Nut-Free, and Vegetarian. They are also a good source of

  • Protein
  • Healthy Fats
  • Vegetables (the liver-loving kind too)
  • Plenty of fiber

Amazing.

Let’s look at the ingredients.

Cauliflower

Cauliflower is full of phytonutrients which studies have shown to help support our cardiovascular, digestive, immune, inflammatory, and detoxification systems. They are full of antioxidants, with just 1 cup you are looking at 73% of your daily value of Vitamin C. It is also a great source of B-Vitamins, to help with the happy moods and Fiber.

Eggs

Eggs are an amazing source of your essential fatty acids omega-3. Studies have proven that they do not cause your cholesterol to rise. If pasture raised, they have shown a significant increase in Vitamin-E. They are rich in protein, and again in your B-Vitamins to help stabilize our moods, they are also a good source of selenium which is immune boosting.

Bell Pepper

These babies are chucked full of amazing nutrients. First off 1 cup of bell peppers is approximately 157% of your daily value of Vitamin-C, amazing for your immune system. Again these guys are a good source of fiber, Vitamin-A (immune boosting), and your B-vitamins.

Chickpea Flour

This ingredient is full of protein, fiber, and B-vitamins. They are also a good source of Magnesium which has a calming effect on the body. This also has a good source of soluble fiber which studies have shown to help lower cholesterol levels and help balance blood sugar.

Grain-free, Kid-friendly Cauliflower Bun Recipe

Click here for Full Recipe

 

For more recipes and information like this one, on how it can help you and your family eat a better healthier lifestyle. Be sure to sign up for our Monthly News-Letter located in the sidebar. Be sure to Follow us on Facebook for daily posts and in-depth education.

Its recipes like this one, that you will find the N5Diet. The Non-Diet Lifestyle Change. With over 125 recipes with 5 ingredients or less. Specifically designed for the busy Mom and her family. Bonus fitness plan. Want to learn more about the N5Diet. CLICK HERE.

Strawberry Chia Jam- Only 3 Ingredients Recipe

By | Busy Moms, Nutrition, Recipes | No Comments

Who doesn’t love Jam?

This seems to be a staple in so many houses, even my own. My husband grew up eating PB & Jam sandwiches. Now my kids love a good jam on toast. What’s not to love… except all the sugar. Yikes. There is how many grams of sugar in 1tbsp… 10. Yup, that is right there are 10 grams. Ever wonder how much of that was added sugar?

Well, let’s break that down. 1 tbsp of strawberries might be 1-2 strawberries. There are only 0.3 grams of sugar in 1 strawberry. So at, most you are looking at 0.6 grams. To get 10 grams of natural sugar you would need to have 33 strawberries. That is more than a carton. Wow.

Now I will be honest, making strawberry jam with just plain strawberries will be bitter. But I am certain you don’t need 9.7 grams of added sugars, per serving.

There must be a better way!

There totally is. Over at Naughty Nutrition, they have created this amazing 3 ingredient, Strawberry Chia Jam. Naughty Nutrition was founded by 2 amazing Holistic Nutritionist. It is their mission to connect you with the most accurate, up-to-date, science-based health resources. They like to show healthy brands plenty of love too! You’ll also find them dishing up simple, delicious & healthy recipes and meal planning ideas — all without any of the BS attached! They are also the creators of the N5Diet! (A Busy Mom’s Dream.)

So what is so good about this Jam?

This Jam is vegan, vegetarian, gluten-free, refined sugar-free, plant-based, nut free, paleo, low in sugars, full of Vitamins, Antioxidants, and good for the gut. Holy that is a long list of health benefits. But how?

This Jam has 3 ingredients

  1. Strawberries
  2. chia Seeds
  3. Pure maple syrup or Raw honey.
  4. Optional: vanilla, and lemon juice.

Just all real food, no artificial preservatives colors, or flavorings.

So what are all the good Benefits?

Strawberries:

They are loaded with Vitamin C which is one of our super nutrients. Vitamin C helps boost and protect our immune system. Full of Antioxidants which help protect our body from free radical damage. They are also lower on the Glycemic Index, and studies have shown to help support normal blood sugar levels. (Help with those hangry feeling and mood imbalances) Also, they are full of manganese and they are 10% fiber.

Chia Seeds:

These babies are super seeds because of their high nutrient value to low-calorie intake. They help support and reduce inflammation because of the fatty acid content Omega 3 and 6. They are key to good gut health and helping promote a good environment for healthy bacteria. Studies have shown that they can reduce cholesterol and balancing blood sugar levels.

Raw Honey:

Has been used for many years in the medical field, for its antimicrobial and wound healing properties. Raw Honey is also known for helping with pollen allergies, it is a good clean source of energy. As well, it is a powerhouse when it comes to antioxidants. Studies have shown as well that it can help regulate blood sugar levels as well. Again back to the hangry and the mood balancing bonus.

3 Ingredient Strawberry Chia Jam Recipe

Click Here for Full Recipe

Need help finding more recipes that have 5 ingredients or less that are a powerhouse of nutrients? Check out the N5Diet made for the Busy Moms. But are also kid tested and Approved. Click here to find out more information on the N5Diet and if its right for you.

Kid Approved Immune Boosting Gummies

By | Busy Moms, Nutrition, Recipes | No Comments

Say What?

Gummies, what kid doesn’t love gummies? But what mom really likes the ingredients that are in them? Not me. They are now upping their marketing and saying they come with 1-2 servings of fruit and vegetables. How I’ll never know since they don’t use actual fruit or vegetables, that are not processed to the nines.

I totally understand. As a busy mom, it is so easy to grab these as a quick pre-packaged snack and throw it into their lunches daily. But what is it really doing for them other than loading them up on sugar, causing them to be hyper, followed by a terrible moody crash? Nothing really.

What if I could tell you that you could make them yourself, in 12 minutes? It seriously takes longer to go to the grocery store and get them. Mind you they have to cool for 2 hours but you can be doing your own thing during that time.

So what are in these amazing Gummies?

  • Frozen berries
  • Coconut water
  • Gelatin grass fed
  • Water
  • maple syrup
  • Orange juice
  • Turmeric

So how do these 7 ingredients make them good for your Child’s health and help boost their immune system?

Berries are full of antioxidants. Antioxidants help fight off the bad bacteria or harmful invaders that come traveling in all season of the year. They are also full of many vitamins and minerals.

Coconut water is my go to when it comes to my kids. It is full of electrolytes that help the body stay hydrated. It also has antioxidants and is full of different nutrients.

Grass Fed Gelatin is full of lysine. Lysine is needed to make sure you have strong healthy bones. It helps absorb calcium and helps prevent bone loss. Our Bodies can not make Lysine, so it is crucial to get it through our diets. It is also full of amino acids, and a great source of collagen.

Maple Syrup is not just sugar. It is full of vitamins and minerals. One of them being Zinc which helps build the immune system, as well as magnesium which helps calm the body.

Orange Juice that is 100% pure not from concentrate again is full of vitamins and minerals. One of them being Vitamin C which is a key nutrient in building your immune system as well strong antioxidants.

Finally, Tumeric. Tumeric has anti-inflammatory properties to it, studies have shown that it also can help elevate moods. Tumeric has also been found to be a great brain booster.

Berry Turmeric Immune Boosting Gummies (5 simple steps)

Click Here for Full Recipe

 

Busy mom, looking to overhaul your families health? Check out the N5Diet. Specifically designed for busy people like you.

Chocolate Flourless Brownie Muffins

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Breakfast or Dessert?

This recipe is heavenly and a go to when it comes to my kids. The best part of this recipe is that you can use them as the delicious breakfast muffin on the go, or slab on some chocolate avocado icing and make it into a divine Cupcake.

So, how can these be actually good for you, and taste so good at the same time?

Chickpeas!

Chickpeas have been in around for the last 7,500 years and they come in second to the largest legume to be grown the soybean. They are a type of legume and a member of the pea family.

Nutritional Benefits:

1 cup cooked (DV= Daily Value) 

14.5 g Protein

12.5 g Fiber

84% DV Manganese

81% DV Folate

26% DV Iron

Slow-Releasing Carbohydrates

Chickpeas are full of complex carbs which allows the body to digest slowly and use them for energy. This helps prevent any spikes in the blood sugar levels such as your simple carbs.

Digestion Benefits

Chickpeas are among the highest fiber-rich foods. Fiber helps binds to toxins and waste in our digestive tract. The high fiber improves the movement of our digestive tract helping to alleviate constipation. Fiber also helps balance out the PH with an alkaline effect and helping keep a healthy happy home for our gut bacteria.

 

Flourless Brownie Muffins

Image and Recipe By Beach Body

These dark chocolate flourless brownie muffins are delicious and surprisingly healthy.

Course Breakfast, Dessert
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 12 servings, 1 muffin each
Calories 160 kcal

Ingredients

  • 1 15-oz. can chickpeas drained, rinsed
  • 3 large eggs
  • ½ cup pure maple syrup
  • ⅓ cup unsweetened cocoa powder
  • 1 tsp. baking soda
  • 3 Tbsp. coconut oil melted
  • 1 tsp. pure vanilla extract
  • ⅓ cup dark chocolate chips

Instructions

  1. Preheat oven to 350° F.
  2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
  3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
  4. Divide batter among 12 prepared muffin cups.
  5. Top each cupcake with about four chocolate chips; push into batter.
  6. Bake for 10 to 12 minutes, or until a toothpick inserted in center comes out clean.
  7. Cool completely and enjoy!

 

salad

Raw Crunch Salad Topper- Summer Perfection

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Missing the Crunch of Croutons?

This is hands down my favorite salad topper. It is a powerhouse of nutrients that pairs well with any summer salad. I can be honest and say that I am one that misses my croutons on my salad. This is a perfect amount of crunch that doesn’t get soggy.

So what it a Powerhouse of Nutrients?

Let look at just some of the ingredients:

Walnuts

Some studies have shown significant benefits to your cardiovascular system, metabolic syndrome, anti-inflammatory, and type 2 diabetes.

Nutrient Benefits.

  • 113% Omega-3 fats
  • 53% Copper
  • 44% Manganese

Almonds

Just like almonds, they are full of good fat. Studies have shown that almonds can play a role in lowering your LDL- Cholesterol and help support the cardiovascular system. Further research has also found a link with almonds and helping support blood sugar levels.

Nutrient Benefits:

  • 49% biotin
  • 40% vitamin E
  • 23% manganese
  • 15% magnesium

Hemp Hearts

Hemp Foods have been classed as a complete protein as they have all 10 amino acids. They also contain omega 3 and 6. These have amazing brain health and cellular benefits, as well as helps support inflammation. Hemp hearts are full of healthy fats and amazing protein.

Nutrient Benefits

  • 10g Protein
  • 12g Omegas
  • 70% more Iron

Pumpkin Seeds

For a long time now pumpkin seeds have been valued for this zinc levels which helps with our immune system. Pumpkin seeds are a great source of Anti-oxidants and mineral support.

Nutrient Benefits:

  • 64% manganese
  • 48% copper
  • 23% zinc
  • 20% protein

Flaxseeds

Flaxseeds have a few unique features about them. One of them is that they are super high in Omega-3, one of the highest foods. Great source of phytoestrogens, which help balance our natural hormones. They are also a great source of fiber. Again they help support your cardiovascular system and are full of antioxidant and anti-inflammatory benefits.

  • 133% Omega 3
  • 14% fiber
  • 6% selenium

Raw Crunch Salad Topper

By Jenna Gallagher- Now-Wellness

Ingredients  

  • Walnuts *
  • Almonds*
  • Chia seeds
  • Hemp Hearts
  • Pumpkin seeds*
  • Flax seeds or Ground Flax
  • Sunflower seeds*

Directions

I typically add equal amounts of each. Approx 1 cup of each. However, you can do as much as you desire

Combine all ingredients and mix together.

Add to glass airtight container. If using ground flaxseeds, ensure you store in the fridge.

Add your desired amount on top of salads.

Enjoy

 

For more recipes like this one and support your nutrition and Mental Health. Join our Freedom Ready Challenge. Check out Freedom Ready for the next upcoming Date.

 

greek

Greek Quinoa Salad

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Slip into Summer Salad

 

Doesn’t this look so delicious? My mouth waters just thinking about this salad. It is one of my favorite go to’s in the summer hot months.

Benefits of Quinoa

  • Gluten Free
  • Full of Protein
  • Rich l-lysine (Helps Balance Moods)
  • Rich in Maganese (anti-inflammatory)
  • High Fiber
  • Antioxidant Rich

Benefits of Tomatoes

  • Rich in Vitamin C
  • Good Source of Vitamin K
  • Biotin- (Balance Blood sugar, Skin Health)
  • Rich in Antioxidants and anti-inflammatories)

Benefits of Cucumber:

  • Supports Healthy Digestion
  • Righ in B Vitamins (helps Balance Moods)
  • Brain Health
  • Hydrating
  • Reduce Inflammation

Benefits Avocado Oil

  • Healthy Fat
  • Reduces bad cholesterol
  • Rich in Lutine (eye Health)
  • Skin Health
  • Brain Health

Greek Quinoa Salad

By: Now-Wellness

1 Large English cucumber

1-quart Cherry tomatoes

1 can Black olives

1/2 container of Herb crumble goat feta cheese (1/2 cup)

1 cup Quinoa, cooked

Dressing:

1/4 cup Avocado oil (or extra virgin olive oil)

1/4 cup Red wine vinegar

2 cloves Garlic, minced

1 tsp dried Italian seasoning

Salt and pepper to taste

 

Dressing: Combine all ingredients in airtight container and chill for at least 1 hour before serving.

Salad: Combine all ingredients in large bowl. Top with desired amount of dressing and serve immediately.

 

Enjoy!

Macaroon

Chocolate Macaroon Energy Bites

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The Perfect Snack

Who just wants to grab that delicious chocolate cookie once and a while. Or every day? Don’t worry I have the same feeling. These divine energy bites are going to allow you to grab them daily guilt Free!

How many of you have those picky eaters that don’t want to eat anything but cookies? This is a great recipe full of nutrient-dense food.

So let’s talk about some of the ingredients and their benefits

Coconut oil: 

  • Improve heart health
  • Support Liver and Kidney
  • Inflammation
  • Healthy Fats- improves good Cholesterol
  • Immune System Boost
  • Improve Brain Function
  • Energy

Oats

  • Digestive Support
  • Blood sugar Balance
  • Heart Health
  • 13% Protein
  • 83% Manganese
  • 16% Magnesium

I made these with my boys this weekend. My 7-year-old is now asking for them in his lunch daily.

 

 No Bake Chocolate Macaroon Energy Bites

by: Jenna Gallagher- Now-Wellness

INGREDIENTS

1/3 cup Melted Unrefined Coconut oil

1/2 cup Nut milk

1/2 cup Maple Syrup or Honey

3 tablespoons cocoa powder

3 tablespoons doTERRA Chocolate TrimShake

1/4 cups Chia Seeds

1/4 cup Hemp Hearts or Flaxseeds

1 teaspoon vanilla extract

3 cups old-fashioned rolled oats

1 cup shredded coconut unsweetened

DIRECTIONS

Mix all ingredients in a large mixing bowl. Once mixed together well, roll tablespoon size scoops into balls.

Place balls on cookie sheet lined with wax paper if you wish. Place in freezer for approx 20 minutes. Once slightly frozen you are able to move over to a storage container of your choice. Keep in Fridge for approximately 1 week, or keep in Freezer for prolonged Freshness. (They won’t Last long I promise!)

 

Enjoy!

Instant Chocolate Chia Pudding and its Benefits

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Breakfast, Dessert or Both?

Check out this amazingly delicious recipe from Grass Fed Girl. It took me a while to find the perfect recipe, to be honest. I had a hard time getting past the gooey part of Chia Seeds. This recipe has a slightly less slimy texture.

Who has tried chia seeds before? Did you know why you were eating them? Was it because someone told you that they were good for you? Did someone say that they can help you lose weight? Help your Blood Sugar levels? The Benefits of Chia Seeds can go on and on. Here are just some of them.

Benefits of Chia Seeds?

 

Nutrition Profile

  • 20% Protein
  • 20% Omega 3
  • 37%  Fiber: Both Soluble and insoluble fibers

Rich in Vitamins a Minerals

  • Iodine¹
    • Help support Thyroid, boost metabolism and energy.
  • Magnesium²
    • Helps increase energy, promote relaxation and calming of nerves and muscles, and helps support healthy sleep.
  • Niacin³
    • Helps lower bad cholesterol and increase good cholesterol, helps convert the amino acid tryptophan to help with mood balance.

 


 

Instant Dairy Free Chocolate Chia Pudding

By: Grass Fed Girl

Ingredients:

1 can full-fat coconut milk (I like this one)

4 Tbsp organic chia

4 Tbsp cacao powder

1/4 tsp stevia powder

or 2 Tbsp honey or maple syrup

1/2 tsp gluten-free vanilla extract

Directions:

Mix the coconut milk and the cacao powder until dissolved.

Add the chia, vanilla, sweetener, and mix well.

Put it in the freezer for 10 minutes.

Eat and Enjoy!


Thoughts

When I make this recipe I always use honey or maple syrup as my sweetener. However, stevia is a great substitute if you have blood sugar imbalances.

If you want to see more recipes like this one and all of the benefits that come along with the recipe don’t forget to sign up for the Monthly News Letter.

 

Source¹

Source²

Source³