TWC

  • Chia Seed Jam

    With Frozen Fruit & Honey  🫐 INTRO: This minimal ingredient, chia seed jam is simple and easy to make. With just four ingredients, you can turn frozen fruit, chia seeds, honey and lemon juice into delicious and healthy jam. Enjoy on your peanut butter toast or yogurt parfaits.  🫐 INGREDIENTS: 2 cups frozen fruit 2…

  • Chocolate Cherry Smoothie

    Nutrient Dense Indulgence 🍒 INTRO: We are amidst cherry season in July and this chocolate cherry smoothie is the perfect nutrient dense, indulgent summer smoothie. This smoothie is nutrient packed with fiber and nutrient rich whole fruit, protein and fiber packed chia and hemp seeds, and antioxidant dense cacao powder and raw honey. 🍒 INGREDIENTS:…

  • Simple Mills Chia Seed Pancakes

    Topped with Nectarines & Honey INTRO: Simple Mills pancake mix made with almond flour, coconut flour and sweetened with cane sugar is one of the best ingredient pancake mixes out there. Adding chia seeds to the batter increased omega 3 fatty acid and nutrient content. These measurements yield about 5 small/medium sized pancakes. Topping with…

  • Recipe Series: Chia Seed Pudding Pt. 2

    2 More Delicious Flavor Combinations Chia seed pudding is the perfect nutrient dense prepped breakfast or snack. Chia seed pudding needs to set for at least two hours or overnight. Its versatility allows for a variety of delicious flavor combinations. I incorporate hemp seeds in my chia seed pudding for added healthy fats, fiber and…

  • Recipe Series: Caprese Farro Salad

    Tomato, mozzarella & basil INTRO: In my opinion, there is no better combination than the classic caprese: tomato, mozzarella and basil. This classic combo, mixed with the nutrient-dense, ancient grain farro, creates a balanced, satisfying and delicious salad. Add in chickpeas, chicken, prosciutto, or any other choice of protein for a further satiating meal. This…

  • Healthier Pasta Hacks

    3 Nutrient Enhancing Hacks Although pasta does not have a reputation in society for being ‘healthy’, there are ways to ensure healthful components in any pasta dish. With pasta being one of my favorite meals, I have much practice in the art of increasing its nutrient density. Below are 3 ways to incorporate more nutrients…

  • Recipe Series: Veggie Panini

    Veggie Panini with Avocado Chickpea Mash

  • Recipe Series: Lemon Garlic Broccolini

    A simple, bright & nutritious side INTRODUCTION This lemon garlic broccolini recipe is a simple but flavorful addition to a meal. Trader Joe’s sells organic baby broccolini in an 8 oz package that I have used for this recipe. It usually packs around 6-8 small stalks. I trim off the thicker, fibrous end of the…

  • Trader Joe’s healthy staples

    My must-have TJ’s items Trader Joe’s is a chain of grocery stores throughout the United States known for their lack of name brand items, emphasizing self branded products. They offer various health foods at affordable prices and are also highly accredited for their friendly atmosphere and staff. It is important to take into account that…

  • Back to school wellness

    Health tips for students In the spirit of back to school season, here are a few health tips to promote wellness throughout the school year. Water bottle Students should get in the habit of carrying a water bottle everywhere they go. Hydration is vital for brain and body functioning. Water helps to flush out toxins…