March - 2020

Transformation of Mind & Body

Through Holistic Health & Wellness

Fennel and Apple Salad

4-5 oz. fennel, chopped 1/2 honey crisp apple, cut in matchstick pieces 2 tsp grapeseed oil 1 tsp lemon juice or apple cider vinegar 1 oz. crumbled goat feta 1/8 cup chopped walnuts Instructions: Heat 1 tsp oil in pan to sauté fennel about 3-4 minutes. Combine all ingredients in a bowl. Combine remaining 1 tsp of oil with 1 tsp of lemon and drizzle over top. Toss. Recipe from The Wellness Way

Sheet Pan Pork with Sweet Potato & Pineapple

Ingredients: 1 lb sweet potatoes, 1" slices 8 oz. fresh trimmed pineapple, cut in chunks 1 small red onion, 1/2" wedges 2 tbsp plus 1 tsp grapeseed oil 1 tsp black pepper 1/2 tsp sea salt 1/2 tsp ground ginger 1/2 tsp paprika 1/2 tsp thyme 1/8 tsp cayenne pepper 20 oz. pork tenderloin, trimmed Instructions: Preheat oven to 425 degrees. Line baking sheet with foil. Mound potatoes and pineapple on sheet. Toss with 2 tbsp oil and half of pepper & salt. Arrange in an even layer

Cantaloupe Salsa

Ingredients: 4 cups diced cantaloupe 1 large cucumber, seeded and chopped 1 large jalapeño, seeded and chopped 1 large red bell pepper, seeded and chopped 1 large lime, zest and juice 2 cloves garlic, minced 1 teaspoon xylitol or stevia, to taste 1/2 tsp Celtic sea salt 1 tbsp olive oil 1/2 cup cilantro Instructions: Place all ingredients in a large bowl. Toss to mix, and taste for balance. Add xylitol or stevia if the cantaloupe is very tart or bland. Store, tightly cover

Maple Mustard Chicken with Squash & Brussels Sprouts

Ingredients: 1 tbsp chopped fresh sage 1 tbsp Dijon mustard 1 tbsp pure maple syrup 4 chicken breasts 4 cups cubed, peeled butternut squash 3 large shallots, peeled and quartered 1/2 acorn squash, seeded and cut crosswise into slices 8 ounces Brussels sprouts, trimmed and halved (about 2 cups) 2 tbsp grapeseed oil 1 1/2 tsp sea salt 1 tsp black pepper Instructions: Preheat oven to 425 degrees Combine sage, mustard and syrup in a small bowl, brush evenly over chicken breasts.

Chicken with Potatoes and Fennel

Ingredients: 2 lbs boneless, skinless chicken 1 lb. fingerling potatoes, halved 1 fennel bulb, cut into 1" slices 1 onion, cut into 1/2" slices 2 tbsp grapeseed oil 2 tsp garlic powder 2 tsp Celtic sea salt 1 tsp pepper 1 tsp lemon juice Instructions: Preheat oven to 450 degrees Toss all ingredients together in a large bowl until well coated. Spread mixture on a baking sheet, making sure chicken is touching the sheet and vegetables are evenly distributed. Bake 45 minutes to 1

"Sweet" Sweet Potatoes

Ingredients: 2 lbs sweet potatoes, peeled and 1" cubed 1 tbsp grapeseed oil 1/2 tsp Celtic sea salt 1/8 tsp pepper 2 tbsp organic maple syrup 2 tbsp lemon juice Instructions: Preheat oven to 375 degrees. Toss sweet potatoes with oil, salt and pepper in a large baking dish. Cook 25-30 minutes, until tender. Whisk syrup and lemon juice in a small bowl. Remove from the oven and drizzle 1/2 maple lemon mixture over the potatoes. Gently stir and return to oven to bake 10-15 minute

Vanilla Bone Broth Fruit Dip

Ingredients: 8 oz. organic cream cheese (softened) - I prefer Kite Hill dairy free brand 2 teaspoons organic vanilla extract 1/8 cup organic honey 1 scoop Bone Broth Protein Vanilla Instructions: Mix ingredients thoroughly with a spoon or mixer. Chill before serving Serve with your choice of fruit pieces 8 Servings Recipes from The Wellness Way - Inspired by The Wellness Way's Fruit Pizza Recipe

Chicken with Veggies

Ingredients: 1 1/2 pounds skinless chicken thighs 1 tablespoon avocado oil 1/2 cup organic chicken broth 2 tablespoons balsamic vinegar 1 pound green beans 1 pint cherry tomatoes, halved salt and pepper to taste Instructions: In a large saucepan, brown chicken thighs in avocado oil over medium-high heat. Add chicken broth and balsamic vinegar. Cover and reduce heat, simmering for 10 minutes. Add green beans and cherry tomatoes. Cover, cooking 3-4 minutes more or until gree

Cinnamon Sugar Muffins

Cinnamon Sugar Muffins

3 cups gluten free flour blend (I used a rice based one with Xanthan gum included) 1 1/2 cups sugar (I used Swerve granulated) (https://swervesweet.com) 1 tsp Himalayan salt 4 tsp baking powder 2 tsp cinnamon or pie spice blend 2/3 cup Grapeseed oil 2 eggs (or use 1/2 cup unsweetened applesauce for Vegan recipe) 2/3 cup milk (I used Hemp Milk) 1 tsp vanilla extract 1 tsp almond extract Preheat oven to 400 degrees F. Spray muffin tin or insert paper liners. Combine flour, sug

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