Nourish To Flourish
Welcome to Nourish to Flourish
Welcome to Nourish to Flourish, your guide to a 30-day journey towards reducing inflammation through delicious and wholesome recipes. Inflammation is a root cause of many health issues, and diet plays a crucial role in managing it. This collection has been carefully curated to provide you with a variety of anti-inflammatory options, making healthy eating both enjoyable and sustainable. From vibrant breakfasts to satisfying dinners, we've got you covered. Each recipe includes nutritional information and a wellness tip to support your overall well-being. Embark on this journey with us, and discover the power of food to heal and revitalize. Let's nourish our bodies and flourish in health! To your best health yet, Dr. Roch Herold, DC CEO & Clinical Director MSI Integrative Healthcare
Breakfasts
Recipe 1:
Berry Blast Smoothie Ingredients:
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 1/2 banana
- 1/2 cup spinach
- 1/2 cup almond milk
- 1 tbsp chia seeds
Instructions:
Blend all ingredients until smooth. Enjoy!
Nutrition Facts: Calories: 250, Protein: 7g, Fiber: 8g Wellness Tip: Start your day with antioxidants to combat inflammation.
Recipe 2: Turmeric Scramble
Ingredients:
- 2 eggs
- 1/4 tsp turmeric
- 1/4 cup chopped vegetables (bell peppers, onions, spinach)
- 1 tbsp olive oil
Instructions:
Sauté vegetables in olive oil. Whisk eggs with turmeric and pour over vegetables. Scramble until
cooked.
Nutrition Facts: Calories: 200, Protein: 14g, Fiber: 3g
Wellness Tip: Turmeric is a potent anti-inflammatory spice.
Recipe 3: Overnight Oats
Ingredients:
- 1/2 cup rolled oats
- 1 cup almond milk
- 1 tbsp chia seeds
- 1/4 cup berries
- 1 tsp maple syrup (optional)
Instructions:
Combine all ingredients in a jar. Refrigerate overnight. Enjoy cold.
Nutrition Facts: Calories: 300, Protein: 10g, Fiber: 10g
Wellness Tip: Oats provide sustained energy and are rich in fiber.
Recipe 4: Avocado Toast
Ingredients:
- 1 slice whole-wheat toast
- 1/2 avocado, mashed
- Pinch of red pepper flakes
- Salt and pepper to taste
Instructions:
Toast bread. Spread mashed avocado on toast. Sprinkle with red pepper flakes, salt, and pepper.
Nutrition Facts: Calories: 220, Protein: 5g, Fiber: 7g
Wellness Tip: Healthy fats from avocado help reduce inflammation.
Recipe 5: Chia Seed Pudding
Ingredients:
- 2 tbsp chia seeds
- 1 cup almond milk
- 1 tsp vanilla extract
- 1/4 cup berries
- 1 tsp maple syrup (optional)
Instructions:
Combine all ingredients in a jar. Refrigerate for at least 2 hours. Enjoy cold.
Nutrition Facts: Calories: 280, Protein: 8g, Fiber: 11g
Wellness Tip: Chia seeds are an excellent source of omega-3 fatty acids.
Recipe 6: Green Smoothie
Ingredients:
- 1 cup spinach
- 1/2 green apple
- 1/2 banana
- 1/2 cup water
- 1 tbsp flax seeds
Instructions:
Blend all ingredients until smooth. Enjoy!
Nutrition Facts: Calories: 200, Protein: 5g, Fiber: 7g
Wellness Tip: Greens are packed with vitamins and minerals to support overall health.
Recipe 7: Breakfast Quinoa Bowl
Ingredients:
- 1/2 cup cooked quinoa
- 1/4 cup berries
- 1/4 cup chopped nuts
- 1 tbsp maple syrup
- 1/4 cup almond milk
Instructions:
Combine all ingredients in a bowl. Mix well. Enjoy!
Nutrition Facts: Calories: 350, Protein: 12g, Fiber: 5g
Wellness Tip: Quinoa is a complete protein and provides sustained energy.
Lunch
Recipe 8: Lentil Soup
Ingredients:
- 1 cup green lentils
- 4 cups vegetable broth
- 1 cup chopped carrots, celery, and onion
- 1 tsp turmeric
- Salt and pepper to taste
Instructions:
Combine all ingredients in a pot. Bring to a boil, then simmer for 30 minutes.
Nutrition Facts: Calories: 300, Protein: 18g, Fiber: 15g
Wellness Tip: Lentils are a great source of plant-based protein and fiber.
Recipe 9: Salmon Salad
Ingredients:
- 4 oz cooked salmon
- 2 cups mixed greens
- 1/2 avocado, sliced
- 1/4 cup chopped cucumber
- 2 tbsp olive oil and lemon juice dressing
Instructions:
Combine all ingredients in a bowl. Toss gently.
Nutrition Facts: Calories: 400, Protein: 25g, Fiber: 8g
Wellness Tip: Salmon is rich in omega-3 fatty acids, which are anti-inflammatory.
Recipe 10: Quinoa Salad with Roasted Vegetables
Ingredients:
- 1 cup cooked quinoa
- 2 cups roasted vegetables (broccoli, bell peppers, zucchini)
- 1/4 cup chopped parsley
- 2 tbsp olive oil and lemon juice dressing
Instructions:
Combine all ingredients in a bowl. Toss gently.
Nutrition Facts: Calories: 350, Protein: 12g, Fiber: 7g
Wellness Tip: Roasting vegetables enhances their flavor and nutrient content.
Recipe 11: Chickpea Salad Sandwich
Ingredients:
- 1 can chickpeas, mashed
- 1/4 cup chopped celery
- 2 tbsp mayonnaise
- Salt and pepper to taste
- 2 slices whole-wheat bread
Instructions:
Combine mashed chickpeas, celery, and mayonnaise. Season with salt and pepper. Spread on
bread.
Nutrition Facts: Calories: 380, Protein: 15g, Fiber: 10g
Wellness Tip: Chickpeas are a great source of plant-based protein and fiber.
Recipe 12: Turkey and Avocado Wrap
Ingredients:
- 4 oz sliced turkey breast
- 1/2 avocado, sliced
- 2 cups spinach
- 1 whole-wheat tortilla
Instructions:
Layer turkey, avocado, and spinach on tortilla. Wrap tightly.
Nutrition Facts: Calories: 350, Protein: 25g, Fiber: 12g
Wellness Tip: Lean protein and healthy fats make a satisfying and nutritious lunch.
Recipe 13: Tomato Soup
Ingredients:
- 1 can diced tomatoes
- 2 cups vegetable broth
- 1/4 cup chopped onion
- 1 tsp basil
- Salt and pepper to taste
Instructions:
Combine all ingredients in a pot. Bring to a boil, then simmer for 20 minutes.
Nutrition Facts: Calories: 150, Protein: 5g, Fiber: 4g
Wellness Tip: Tomatoes are rich in lycopene, an antioxidant with anti-inflammatory properties.
Recipe 14: Greek Salad
Ingredients:
- 2 cups chopped lettuce
- 1/2 cup chopped cucumber
- 1/2 cup chopped tomato
- 1/4 cup chopped red onion
- 1/4 cup feta cheese
- 2 tbsp olive oil and lemon juice dressing
Instructions:
Combine all ingredients in a bowl. Toss gently.
Nutrition Facts: Calories: 300, Protein: 8g, Fiber: 5g
Wellness Tip: Fresh vegetables and healthy fats make a light and nutritious lunch.
Dinners
Recipe 15: Baked Salmon with Asparagus
Ingredients:
- 6 oz salmon fillet
- 1 cup asparagus
- 1 tbsp olive oil
- Lemon slices
- Salt and pepper to taste
Instructions:
Preheat oven to 400°F. Place salmon and asparagus on a baking sheet. Drizzle with olive oil, salt,
and pepper. Bake for 15-20 minutes. Serve with lemon slices.
Nutrition Facts: Calories: 450, Protein: 40g, Fiber: 5g
Wellness Tip: Salmon is an excellent source of omega-3 fatty acids.
Recipe 16: Chicken Stir-Fry with Brown Rice
Ingredients:
- 4 oz diced chicken breast
- 2 cups mixed vegetables (broccoli, carrots, bell peppers)
- 1 tbsp soy sauce
- 1 tsp ginger
- 1/2 cup cooked brown rice
Instructions:
Stir-fry chicken and vegetables in a wok or skillet. Add soy sauce and ginger. Serve over brown rice.
Nutrition Facts: Calories: 400, Protein: 30g, Fiber: 6g
Wellness Tip: Brown rice is a whole grain that provides sustained energy.
Recipe 17: Vegetable Curry with Quinoa
Ingredients:
- 2 cups mixed vegetables (cauliflower, peas, spinach)
- 1 can coconut milk
- 2 tbsp curry powder
- 1/2 cup cooked quinoa
Instructions:
Simmer vegetables in coconut milk and curry powder until tender. Serve over quinoa.
Nutrition Facts: Calories: 450, Protein: 12g, Fiber: 10g
Wellness Tip: Curry powder contains turmeric and other anti-inflammatory spices.
Recipe 18: Lentil Shepherd's Pie
Ingredients:
- 1 cup green lentils
- 4 cups vegetable broth
- 1 cup chopped carrots, celery, and onion
- Topping: Mashed Sweet Potato
Instructions:
Combine all ingredients in a pot. Bring to a boil, then simmer for 30 minutes. Top with a layer of
mashed sweet potato and bake until golden.
Nutrition Facts: Calories: 400, Protein: 20g, Fiber: 15g
Wellness Tip: Sweet potatoes are packed with Vitamin A and are a great alternative to white
potatoes.
Recipe 19: Turkey Meatloaf with Roasted Vegetables
Ingredients:
- 1 lb ground turkey
- 1/2 cup breadcrumbs
- 1/4 cup chopped onion
- 1 egg
- 2 cups roasted vegetables (broccoli, carrots, bell peppers)
Instructions:
Preheat oven to 350°F. Mix turkey, breadcrumbs, onion, and egg. Form into a loaf and bake for 45
minutes. Serve with roasted vegetables.
Nutrition Facts: Calories: 400, Protein: 35g, Fiber: 7g
Wellness Tip: Using lean ground turkey is a healthier option than beef.
Recipe 20: Baked Chicken with Sweet Potatoes
Ingredients:
- 4 oz chicken breast
- 1 medium sweet potato, cubed
- 1 tbsp olive oil
- Rosemary
- Salt and pepper to taste
Instructions:
Preheat oven to 400°F. Place chicken and sweet potatoes on a baking sheet. Drizzle with olive oil,
rosemary, salt, and pepper. Bake for 25-30 minutes.
Nutrition Facts: Calories: 350, Protein: 30g, Fiber: 5g
Wellness Tip: Sweet potatoes are high in Vitamin A and fiber.
Recipe 21: Black Bean Burgers
Ingredients:
- 1 can black beans, mashed
- 1/2 cup breadcrumbs
- 1/4 cup chopped onion
- 1 tsp chili powder
- Burger buns and your favorite toppings
Instructions:
Mix mashed black beans, breadcrumbs, onion, and chili powder. Form into patties and bake or panfry until golden brown. Serve on burger buns with your favorite toppings.
Nutrition Facts: Calories: 400, Protein: 18g, Fiber: 15g
Wellness Tip: Black beans are a great source of plant-based protein and fiber.
Recipe 22: Vegetable and Tofu Skewers
Ingredients:
- 1 block firm tofu, cubed
- Mixed vegetables (bell peppers, zucchini, onions, cherry tomatoes)
- 2 tbsp olive oil
- Herbs and spices to taste
Instructions:
Thread tofu and vegetables onto skewers. Brush with olive oil and season with herbs and spices. Grill
or bake until vegetables are tender and tofu is golden brown.
Nutrition Facts: Calories: 350, Protein: 20g, Fiber: 8g
Wellness Tip: Tofu is a good source of plant-based protein.
Recipe 23: Butternut Squash Risotto
Ingredients:
- 1 butternut squash, roasted and pureed
- 1 cup Arborio rice
- 4 cups vegetable broth
- 1/4 cup grated Parmesan cheese
Instructions:
Sauté rice in a pot. Gradually add vegetable broth, stirring constantly. Stir in butternut squash puree
and Parmesan cheese. Serve hot.
Nutrition Facts: Calories: 450, Protein: 10g, Fiber: 6g
Wellness Tip: Butternut squash is rich in antioxidants and vitamins.
Recipe 24: Mediterranean Pasta
Ingredients:
- 1 cup whole wheat pasta
- 1/2 cup artichoke hearts
- 1/2 cup sun-dried tomatoes
- 1/4 cup Kalamata olives
- 2 tbs olive oil
- Salt and Pepper to taste
Instructions:
Cook the pasta according to package directions. Saute the artichoke hearts, sun-dried tomatoes, and
Kalamata olives in olive oil. Mix with the cooked pasta and serve.
Nutrition Facts: Calories: 420, Protein: 14g, Fiber: 9g
Wellness Tip: The Mediterranean diet is rich in healthy fats and antioxidants.
Snacks & Smoothies
Recipe 25: Apple Slices with Almond Butter
Ingredients:
- 1 apple, sliced
- 2 tbsp almond butter
- Instructions:
- Spread almond butter on apple slices. Enjoy!
Nutrition Facts: Calories: 200, Protein: 6g, Fiber: 4g
Wellness Tip: A simple and satisfying snack with healthy fats and fiber.
Recipe 26: Mixed Nuts and Seeds
Ingredients:
- 1/4 cup mixed nuts and seeds (almonds, walnuts, pumpkin seeds,
- sunflower seeds)
- Instructions:
- Combine nuts and seeds. Enjoy!
Nutrition Facts: Calories: 200, Protein: 7g, Fiber: 3g
Wellness Tip: Nuts and seeds are a great source of healthy fats and minerals.
Recipe 27: Green Detox Smoothie
Ingredients:
- 1 cup spinach
- 1/2 green apple
- 1/2 banana
- 1/2 cup water
- 1 tbsp lemon juice
Instructions:
Blend all ingredients until smooth. Enjoy!
Nutrition Facts: Calories: 180, Protein: 4g, Fiber: 6g
Wellness Tip: This smoothie helps detoxify your body and reduce inflammation.
Recipe 28: Turmeric Latte
Ingredients:
- 1 cup almond milk
- 1/2 tsp turmeric
- 1/4 tsp ginger
- 1 tsp maple syrup
Instructions:
Heat almond milk. Whisk in turmeric, ginger, and maple syrup. Enjoy!
Nutrition Facts: Calories: 100, Protein: 2g, Fiber: 1g
Wellness Tip: Turmeric and ginger have anti-inflammatory properties.
Recipe 29: Cottage Cheese with Berries
Ingredients:
- 1/2 cup cottage cheese
- 1/2 cup mixed berries
Instructions:
Combine cottage cheese and berries. Enjoy!
Nutrition Facts: Calories: 150, Protein: 15g, Fiber: 2g
Wellness Tip: Cottage cheese is a good source of protein and calcium.
Recipe 30: Edamame
Ingredients:
- 1 cup edamame (steamed or boiled)
- Salt to taste
Instructions:
Steam or boil edamame. Sprinkle with salt. Enjoy!
Nutrition Facts: Calories: 120, Protein: 11g, Fiber: 5g
Wellness Tip: Edamame is a good source of protein and fiber.
