Our newest smoothie: Matcha Magic! This smoothie is made with mango, avocado, matcha powder, vanilla protein powder, and unsweetened almond milk. The result? A deliciously refreshing smoothie that's loaded up with healthy fats, antioxidants, protein, and a boost of caffeine! Matcha green tea is known to be a powerful antioxidant. Specifically, it contains high [...]

These simple meatballs are a staple! Instead of breadcrumbs, these meatballs used ground flaxseed. The simple addition of ground flax boosts the fiber and omega-3 fatty acid content of the meatballs! Ingredients 1 lb ground meat of choice 1 egg 2-4 tbs ground flax (just enough to help the meat stick together when you [...]

Twix bars...need we say more? These twix bars are made with almond flour, peanut butter "caramel", and chocolate. Highly recommend trying these soon! Ingredients For the shortbread base: 1 ½ cups packed fine blanched almond flour  3 tablespoons melted and cooled coconut oil 2 tablespoons pure maple syrup 1 teaspoon vanilla extract ¼ teaspoon salt For the peanut butter layer: ⅔ cup drippy natural creamy peanut [...]

This one-skillet dish packs in protein, veggies, and lots of flavor! Speed up the prep time by buying pre-prepped veggies (broccoli slaw, shredded cabbage, shredded carrots, etc.)! Ingredients 2 tsp. cooking fat of choice (olive oil, avocado oil, coconut oil, butter or ghee) 3 eggs, whisked 1 – 1 1/4 lb. chicken breast, cubed into 1 inch pieces (may substitute [...]

A weeknight favorite! We sped up the prep for this meal by buying already cut broccoli and cauliflower. All we had to do was halve the potatoes and slice the sausage! Personalize this meal to include your favorite vegetables! Another favorite combination of ours is sweet potato, Brussels sprouts, and red onion with the [...]

An easy and flavorful meal that's perfect for busy nights! Everything gets cooked in one skillet so that means fewer dishes - YAY! If you're really crunched for time, you can minimize prep time by buying pre-chopped vegetables! Ingredients 1 lb skinless, boneless chicken breast, cut into 1-inch pieces 2 zucchini, sliced 2 red bell peppers, [...]

We were on The Morning Blend again this morning! Watch our full segment here! Looking to take a different approach to your health goals? Integrative Health and Wellness offer a scientific approach to reach your health goals. They offer one on one counseling, focused on developing programs to meet individual needs of the client. [...]

This slow cooker meal is a great one to try on spaghetti night! We made a few simple swaps to get it to our liking. :) Ingredients 14 oz can diced tomatoes with Italian herbs 3/4 cup tomato pasta sauce 3/4 cup heavy cream (We used homemade cashew cream instead! If making this recipe, follow the basic instructions for [...]

These "brownies" are the perfect nutritious dessert or sweet snack! Toss everything into a food processor and that's it! They're loaded up with healthy fats, protein,  antioxidants, and sweetness...could we ask for a better dessert?! We think not. :) Ingredients For the bars: 1 cup packed pitted Medjool dates 1/4 cup raw walnuts 1/4 cup raw pecans halves 1/2 cup shelled pistachios, [...]

This ~extra vegetable~ fried rice is absolutely delicious! The main difference between this recipe and other fried rice? All the veggies! This recipe gives you the opportunity to load up on all your favorites. ;) Ingredients 1 ½ teaspoons + 2 tablespoons avocado oil, divided 2 eggs, whisked together 1 small white onion, finely chopped (about 1 cup) 2 medium carrots, finely [...]