My growing definition of healthy living is all about finding the medium between indulgence and wellness—celebrating the big and small wins of life along the way. As I approach the completion of my Holistic Nutritionist Certification, I have an evolving approach to how I build rituals and incorporate wellness recipes throughout the week.
Wellness and Nutrition
The term ‘health’ has been vastly used over the past decade as more and more researchers and consumers learn about and define what the study of nutrition means. From my studies, I have gathered that while nutrition is the study of nutrients in food and how the body uses them, wellness is centered around an integrative approach and holistic concepts.
What does this mean and why does it matter? It’s important to be able to define nutrition and wellness because, through their intersection, every individual develops a unique set of habits and health patterns that serve, or don’t serve, their nutritional state. Here are a few easy and quick recipes that help me align wellness goals with my busy lifestyle.
Wellness Recipes in Minutes
I have trialed many food regimens over the past ten years. After being vegan, vegetarian, cutting almost all carbohydrates from my diet, and finding out I’m intolerant to gluten and dairy, I have found the following about food to be true:
-No entire food group is bad for you
-Refined sugar should be avoided at all costs
-Healthy fats and proteins are essential for balanced hormones
-Ever practice the 80/20 rule? Moderation is key when maintaining a life that is both centered on wellness but allows room for indulgence, thus 80% nutrient-dense-focused food, and 20% less censored eating
Ginger Lemon Shots
First thing on the list… Ginger Wellness Shots. I’ve been adding one of these to my morning routine recently because they are great for reducing inflammation, boosting immunity, and soothing stomach pains. Instead of spending $4 for a pre-packaged wellness shot at the grocery/café, try this bulk recipe instead. See the end of the instructions for an idea if you have leftover elixir at the end of the week. Here’s how to make them:
Ingredients:
- ¼ c. Ginger root (fresh)
- 3 tablespoons Water
- ¼ teaspoon Cayenne
- 1/3 c. Lemon juice
To make:
-Blend ginger root and water in a highspeed blender (this is my favorite)
-Strain the mixture with a cheesecloth
-Add lemon and cayenne
-Refrigerate for up to 4 days
-Enjoy the spicy and refreshing jolt to your systems
Notes:
-It’s easy to add too much cayenne so have a gentle hand the first time you make these
-These only last about 4 days in the fridge so batch accordingly
-Freeze any remaining liquid in ice cube trays and add to warm water in the morning. This, along with lots of water is something I like to have prior to caffeine in the A.M.
Bottoms up to this spicy anti-inflammatory, immune boosting, and tummy soothing elixir.
Vanilla Almond Milk
As a long-time consumer of oat/nut milk, I decided recently to start making my own, especially after learning that the options in grocery stores contain many fillers and artificial sweeteners.
Ingredients:
- 1 c. Almonds
- 4 c. Water
- ½ teaspoon Sea salt
- Optional: Vanilla extract
To make:
-Blend together and strain the pulp from milk with a cheesecloth
The good thing about this recipe is that it’s:
-quick & easy
-better for you
-cheaper than store-bought
-stays fresh in the fridge for 7-10 days
-perfect to add to smoothies, coffee, etc
Almond Pulp and Blueberry Granola
After making the almond milk from the recipe above, I knew I didn’t want to waste the pulp that was left over. Growing up, I was the warden of my family’s fridge, and not in the way you might think. I always kept track of what leftovers needed to be eaten before they expired and moved foods to the front of the fridge that needed to be eaten first. I even put the items I knew my brothers would eat at their eye level—the top of the fridge. Because: wasting food is the worst.
Ingredients:
- Almond Pulp leftovers
- 1 c. Dates or dried blueberries
- ½ c. Cashews
- ½ c. Pumpkin or sunflower seeds
- 1 teaspoon Vanilla extract
- ½ teaspoon Sea salt
- Honey (optional)
- Coconut (optional)
To make:
-Pulse almond pulp, cashews, dates, and vanilla in a blender until combined
-Add the combined mixture to a bowl with the seeds and mix
-Spread onto a baking sheet and top with sea salt and honey
-Bake at 375 degrees for 25-30 minutes
My 3 favorite ways to eat granola:
-On top of smoothie bowls (especially blueberry)
-As a cereal—granola, frozen wild blueberries, homemade almond milk, and a drizzle of maple syrup or honey
-By the handful as a snack
conclusion
What do all these recipes have in common? They are all simple ways to include nutrient-focused foods into your diet every week. Find all of these recipes in Reels format on my Instagram (linked below) and some more of my go-to weekly recipes in the Allie in Her 20s post: 3 of the Best Friend Approved Recipes to Share.
xxx
Allie M
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