Nutriholist

Nutriholist Your daily dose of health & nutrition tips & recipes :)

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I'm Mitra, a Registered Holistic Nutritionist (R.H.N.), based out of beautiful Vancouver, BC. My mission is to help you become your absolute BEST, healthier and happier than you’ve ever been, and live the dream life you desire. I share health and nutrition tips and recipes on this page as well as my blog on nutriholist.com. Please share them with your friends and loved ones.

Raspberry Chia Cheesecake 🍰 Follow  for more easy nourishing recipes ✨Valentine's Day is around the corner, and you know...
02/03/2024

Raspberry Chia Cheesecake 🍰 Follow for more easy nourishing recipes ✨

Valentine's Day is around the corner, and you know what's better than store-bought gifts? Homemade treats, of course! Whether you're baking up some love for your special someone, sharing it with your girl friends, or indulging in some self-love, this beautiful Raspberry Chia Cheesecake has got your back. Creamy, dairy-free, gluten-free, and bursting with berry goodness – it's the way to anyone's heart! 💘🍰 

Full recipe and instructions are on the blog, link in my bio (tap on the photo of the cake to get to the blog) and stories. Enjoy and don't forget to SAVE this post and SHARE with friends you want to try it with 💕

nutriholist.com/raspberry-chia-cheesecake

01/25/2024

Butternut Squash Carrot Soup 🍲 Follow for more nourishing recipes ✨

It's episode 4 of EASY BLENDER SOUPS and today I'm sharing a popular soup that's loved by many! Everyone seems to have their own version of butternut squash soup and this one's my go-to. I love adding a variety of vegetables for more nutrients and flavor 💯 As usual, it's super easy. Minimal effort, maximum flavor 🔥 Hope you love it as much as we do!

🎗️ Be sure to hit the SAVE button so you can come back to it anytime and SHARE with your soup-loving friends 💕

🥕 BUTTERNUT SQUASH CARROT SOUP
1 small butternut squash (~1.5 lbs), cut in half and deseeded
2 medium carrots, halved lengthwise (~1/2 lb)
1-2 stalks celery
1 medium onion, halved
1 whole garlic bulb, cut 1/2 inch from the top to expose the cloves
1-2 Tbsp avocado oil
2 sprigs fresh (or 1 Tbsp dried) rosemary
Pinch of sea salt and black pepper
1 cup coconut milk
1 cup vegetable stock (or water)
1 lemon, juiced, to taste

1️⃣ Preheat oven to 400 F and line a baking dish with silicone or parchment paper.

2️⃣ Arrange vegetables on the baking dish and drizzle with avocado oil. Sprinkle with rosemary and a pinch of sea salt and black pepper.

3️⃣ Cover the head of garlic with a small ramekin placed upside down to trap the steam and prevent garlic cloves from burning.

4️⃣ Place in the oven and bake for about 40 mins until the vegetables are soft and golden brown around the edges. Let them cool down for about 15 minutes.

5️⃣ Throw the roasted squash, carrots, celery, and onion into the blender. Squeeze out garlic from the bulb and add to the blender. Add 1/2 tsp of the rosemary leaves, coconut milk, and vegetable stock and blend until smooth. Add more broth or water to reach the desired consistency and adjust seasoning if needed.

6️⃣ Serve warm with a drizzle of coconut milk, red chilli flakes, lemon juice, and crusty sourdough👌🏼 Enjoy!

Fluffy Jelly-Filled Pancakes 🥞💯 Follow  so you don't miss the video dropping next week 🙌🏼Right in time for the weekend I...
01/05/2024

Fluffy Jelly-Filled Pancakes 🥞💯 Follow so you don't miss the video dropping next week 🙌🏼

Right in time for the weekend I'm bringing you a must-try recipe if you love delicious fluffy pancakes 🤤 They're gluten-free, made with oats and can be made vegan by replacing the egg with a flax egg (1 Tbsp ground flax seeds + 3 Tbsp water). These pancakes are excellent as is, but fill the center with my cranberry orange chia sauce and you'll be singing for joy! 🤩 

↗️ SAVE the recipe and SHARE with a friend you'd like to try it with 💗 You can find the cranberry orange chia sauce recipe under my "Cranberry Orange Coconut Bars" post, pinned to the top row. You could use any other berry sauce or perhaps some melted dark chocolate 🤤 Comment below and let me know if you're going to try it! 💕

🥞 Ingredients (6-7 pancakes):
1 cup (125 g) rolled oats, ground into flour
1 large egg (or flax egg)
2/3 cup plain organic or yogurt
2 Tbsp unsweetened applesauce (or mashed banana)
1 tsp vanilla extract 
1/2 tsp cinnamon 
1/2 tsp baking soda
1 tsp apple cider vinegar (or lemon juice)
1-2 Tbsp coconut or avocado oil, for cooking

1. Grind the oats into flour using a blender or spice grinder. 

2. In a medium bowl, whisk the egg. Add yogurt, applesauce or mashed banana, vanilla, and cinnamon and whisk to evenly combine. 

3. Add the oat flour and stir to fully combine. 

4. Add baking soda and apple cider vinegar to the mix. Very gently stir to spread the bubbles throughout the batter. Do not over-stir if you want your pancakes to be fluffy!

5. Heat oil in a non-stick pan over medium-low. Add about 1/4 cup of the batter to the pan. Add 1 teaspoon of the cranberry orange chia sauce (or any other berry sauce you wish) to the center and cover with a small amount of batter. Cook until the edges are dry and bubbles form on top of the pancake. Flip and cook until golden brown. 

6. Serve with more berry sauce, a dollop of yogurt, pomegranate arils, pistachios, and a drizzle of pure maple syrup. Enjoy 😍

Healthier Chewy Ginger Spice Cookies   & Paleo 🍪 Follow  for more ✨These delicious healthier ginger spice cookies are ou...
12/22/2023

Healthier Chewy Ginger Spice Cookies & Paleo 🍪 Follow for more ✨

These delicious healthier ginger spice cookies are our favorite cookies to make on Christmas Eve for Santa 😜🎅 They're crispy around the edges, soft and chewy inside, with the most delicious zing from fresh ginger that takes the flavors to the next level 👌🏼

I've designed this recipe to include blackstrap molasses, which is a more nutritious form of molasses, high in minerals such as iron, manganese, magnesium, potassium, and selenium.

↗️ SAVE the recipe and SHARE with a friend you'd like to try it with 💕 Enjoy and happy holidays🎄       

GINGER SPICE COOKIES:

2 cups almond flour, packed
2 tsp baking soda
1 tsp fresh ginger, grated
1 tsp cinnamon, ground
1/2 tsp allspice
1/4 tsp sea salt
1/3 cup coconut sugar
1 egg
2 Tbsp blackstrap molasses
1/4 cup coconut oil, softened
1 tsp vanilla extract

                

1️⃣ Preheat oven to 350 F and line 2 baking sheets with parchment paper. 

2️⃣ Add dry ingredients (the first 7) to a bowl and stir to combine.

3️⃣ Whisk the egg in a separate bowl. Add molasses, coconut oil, and vanilla. Whisk to get a smooth mixture. Add the dry ingredients to the wet and stir to evenly combine.

4️⃣ Scoop 1.5 Tbsp of dough and roll into balls. Sprinkle with unrefined sugar if desired and arrange on the baking dish, 3 inches apart. 

5️⃣ Bake for 10-12 minutes, until they’re just starting to spread (10 min for soft, 12 for more crispy). Cool on the baking sheet for at least 10 minutes. Store leftovers in an airtight container at room temperature for up to 7 days.

Easy dinner inspo 🍝: Spaghetti Squash Bolognese served right in the squash! 👉🏼 Follow  for more 💕This is one of our go-t...
11/01/2023

Easy dinner inspo 🍝: Spaghetti Squash Bolognese served right in the squash! 👉🏼 Follow for more 💕

This is one of our go-to meals in fall that comes together effortlessly! Esp if you meal prep the bolognese and have it ready to go in the fridge or freezer.

To get those perfectly long spaghetti-like strands, make sure to cut the squash *widthwise* into halves or rings. Brush with avocado oil and sprinkle some sea salt, black pepper, garlic powder, and thyme or oregano on both sides. Bake at 400°F for 30-40 mins, flipping the rings halfway (around the 15 min mark) until soft and golden brown around the edges. Use a fork to seperate the strands and enjoy with your favorite marinara, pesto, or alfredo with protein of choice. 

There you have it! An easy, nutritious, and delicious meal that's also gluten-free and grain-free 🙌🏼 Hot SAVE and SHARE with a friend you'd like to try it with 💕 Bon appétit! ✨

Layered PUMPKIN CHOCOLATE MOUSSE 🍫 Rich, creamy, secretly healthy! ✨Chances are, this time of the year, you've got some ...
10/20/2023

Layered PUMPKIN CHOCOLATE MOUSSE 🍫 Rich, creamy, secretly healthy! ✨

Chances are, this time of the year, you've got some roasted pumpkin or canned pumpkin puree hanging in the fridge or pantry and not sure how to use it up 🎃 Well, good news! Here's an easy and super deeelicious pumpkin recipe you might not have tried before!

This pumpkin chocolate mousse tastes like a treat but is actually loaded with all the good stuff that'll make you glow from the inside out. Can you guess how many veggies are in there? 🌱

Get the recipe through the link in my bio. Hit save and share with a friend you'd like to try it with 💖 Follow for more easy nourishing recipes ✨

Sweet & sticky tempeh bowl with blistered shish*to peppers + garlicky zoodles 💯This fingerlicking-delicious sweet & stic...
04/12/2023

Sweet & sticky tempeh bowl with blistered shish*to peppers + garlicky zoodles 💯

This fingerlicking-delicious sweet & sticky tempeh couldn't be easier to make. Just add all the sauce ingredients to a blender, blend, and use to coat the tempeh pieces in. Bake for 15-20 minutes and voila!

Tempeh is basically fermented soybeans and a great source of protein and isoflavones. It can help lower cholesterol, boost bone health, and stabilize blood sugar. Serve it with whatever veggies you have on hand to get your daily dose of fiber and antioxidants.

Here's the recipe for you to try👇🏼 Hit save and enjoy 💚

🌱 For the shish*to peppers, saute in a bit of avocado oil for a few minutes until blistered. Season generously with sea salt and set aside.

🌱 Add zoodles to the same pan. Saute for 2-3 mins with garlic, sea salt & black pepper. Remove from heat and toss with lemon juice & extra-virgin olive oil.

🌱 Sweet & Sticky Baked Tempeh (for 4):
8 California prunes
1 tablespoon tomato paste
2 tablespoons tamari
4 tablespoons lemon juice
1 teaspoon molasses (I used blackstrap)
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon cinnamon
1/4 teaspoon black pepper
1 cup water
2 packages tempeh (225 g/8 oz)

1. Preheat oven to 400F and line a baking tray with parchment paper.

2. Add all ingredients except for tempeh to a blender and blend until smooth.

3. Cut tempeh into cubes, dip into the prune sauce to coat, and place on the baking sheet.

4. Bake in the oven at 400F for 15-20 minutes, until it gets crispy around the edges. Serve with more prune sauce and a side of vegetables, noodles, rice, or quinoa.

The smile that lights up my world 🥰                I love seeing Kaysun smile every time we go near the car. He knows we...
01/20/2022

The smile that lights up my world 🥰

I love seeing Kaysun smile every time we go near the car. He knows we’re going somewhere and gets so excited! He LOVES riding in his Nuna Rava convertible car seat. 😍 It’s super comfy and I feel at ease knowing he’s safe. 🙏🏼 It allows him to sit rear-facing for longer than some other seats, which is huge since his safety comes first. 💯

We’re planning lots of road trips for 2022, so we made sure to choose a car seat that doesn’t overheat. With ventilation panels within the shell and the breathable (and washable) seat, he’ll stay cool and comfortable in summer for even the longest of road trips. 💦 We also love how easy it is to install and use with tabs to hold the buckles. So strapping him in and out is always a breeze.🍃I honestly couldn’t recommend this seat enough! We just love it so much! ❤️

Chocolate Tahini Fudge Bites 🤩 Just 4 ingredients and 15 minutes of prep 🙌🏼 Who's in? 🙋🏻‍♀️                          The...
10/08/2021

Chocolate Tahini Fudge Bites 🤩 Just 4 ingredients and 15 minutes of prep 🙌🏼 Who's in? 🙋🏻‍♀️

These melt-in-your-mouth bites of heaven couldn't be any easier to make! 🤤 They're vegan and Paleo, made with simple ingredients you probably already have at home 🙌🏼 Feel free to sub tahini with any other seed or nut butter you have. Some of my favorite alternatives are peanut butter, almond butter, cashew butter, and sunflower seed butter. You can also use raw cacao butter instead of coconut oil to make it extra decadent 👌🏼 That works especially well if you're not a big fan of the coconut flavor. Hit save and try them this weekend 😋 Enjoy 💖

Tahini Fudge:
◽1/2 cup tahini
◽1/4 cup coconut oil
◽1/4 cup pure maple syrup

Chocolate Ganache:
◽1/4 cup coconut oil
◽1/4 cup raw cacao powder
◽2-3 tablespoons pure maple syrup
◽Pinch of unrefined sea salt

Directions:
1. Line a mini muffin pan with paper cups.
2. TAHINI FUDGE: Melt coconut oil in a small pot over low heat. Add in the tahini and maple syrup and stir until you get a smooth silky mixture. Remove from heat and pour mixture into the lined mini muffin cups, filling them up half-way. Place the muffin pan in the freezer.
3. CHOCOLATE GANACHE: Melt coconut oil over low heat in the same pot. Remove from heat, add the cacao powder and mix until it’s smooth. Add the maple syrup and sea salt and stir some more to get a smooth mixture.
4. ASSEMBLE: Once the fudge hardens and sets (around 45 minutes), take the pan out of the
freezer and pour the chocolate ganache on top. Transfer back to the freezer for 30 minutes or longer until it sets. Enjoy and store leftovers in the fridge.

When my favorite fruit is in season I have to put it to good use!! And I can't think of anything better than this dreamy...
10/05/2021

When my favorite fruit is in season I have to put it to good use!! And I can't think of anything better than this dreamy Lavender Fig Custard Tart to use it in💜💜💜

If you're a lavender lover like me, you need to try this extremely delicious and fragrant tart asap! With a crunchy hazelnut crust and a smooth & creamy lavender-infused coconut milk custard filling, every single bite is like a dream you'll never want to end 🤗 (at least that's how I felt! 😆). You can find the easy recipe on the blog (link in my bio and stories☝🏼). Enjoy and have a wonderful rest of your week 💖

nutriholist.com/lavender-fig-custard-tart

10/03/2021

Can you believe October is here?🙊 As the weather cools down, nothing brings more comfort and joy than warming foods like roasted veggies, soups, and stews 🤗 These flavorful one-pan roasted vegetables by couldn't be any easier to make 🙌🏼 You can use a wide variety of veggies besides sweet potatoes and broccoli, like Brussels sprouts, winter squash, beetroot, cauliflower, kale, etc. They make a wonderful side dish served with your choice of protein 👌🏼 You can also add them to stews or curries for more depth of flavor 🤤 Another great option is to mix roasted veggies with greens and raw vegetables for an extremely delicious salad full of different textures 🥗 What's your favorite way to incorporate roasted vegetables? Enjoy and have a fabulous week ahead ❤️

Shirataki Peanut Noodles 🍜🤤                      Have you tried Shirataki noodles yet? Shirataki noodles (aka konjac noo...
09/29/2021

Shirataki Peanut Noodles 🍜🤤

Have you tried Shirataki noodles yet? Shirataki noodles (aka konjac noodles) are a fantastic low-carb and low-calorie pasta alternative 🙌🏼 They're produced by mixing water with glucomannan (a type of fiber that comes from konjac root) and a small amount of lime juice. The noodles are translucent and tasteless, absorbing flavors from the sauce and spices they're cooked in 😋

My favorite way to prepare them is in this delicious peanut noodle recipe with carrot, cabbage, and broccoli. It's a pretty flexible dish, where you can replace the veggies with whatever you have available. Serve with tofu, tempeh, shrimp, scallops, or eggs to make it a balanced and filling meal 👊🏼

🌱 Shirataki Peanut Noodles:
🔹2x 7-oz packages Shirataki noodles
🔹1 teaspoon unrefined avocado oil
🔹1-inch fresh ginger root, grated or finely chopped
🔹2 garlic cloves, grated or finely chopped
🔹2 cups cabbage, thinly sliced
🔹1 cup carrot, shredded
🔹1 cup broccoli florets
🔹2 tablespoons natural peanut butter
🔹3 tablespoons tamari
🔹1-2 tablespoon(s) hot sauce
🔹2 teaspoons coconut sugar
🔹3 tablespoons water (more as needed)
🔹Handful of parsley or cilantro, chopped
🔹1 lime, quartered
Directions:
1. Prepare the noodles according to package instructions and set aside.
2. Heat oil in a large skillet over medium-low. Sauté ginger and garlic in oil about 30 seconds until fragrant. Add cabbage, carrots, and broccoli, and stir to mix everything together. Close the lid and let the veggies cook for about 10 minutes until tender.
3. Add the peanut butter, tamari, hot sauce, coconut sugar, and water and stir to mix with the vegetables. Add in the prepared noodles and let them cook in the sauce for about 5 minutes.
4. Garnish with a handful of chopped parsley and a wedge of lime and enjoy!

09/26/2021

Kicking off pumpkin season with FOUR amazingly tasty and nutritious recipes by 🎃🙌🏼 Which one do you wanna try first?
🍂 Pumpkin Spice Coffee
🍂 Savory Pumpkin Hummus
🍂 Pumpkin Sage Pasta
🍂 Peanut Butter Pumpkin Fudge

I bought the cutest little pumpkin from the market yesterday and can't wait to try the pumpkin sage pasta next week 🤤 Feel free to sub pumpkin with other winter squash varieties you have available, like Butternut squash, Kabocha, Hokkaido, or Delicata squash.

Not only are they all delicious, but they're also a wonderful source of vitamins A and C, fiber, and minerals like potassium, magnesium, and manganese ✅ They're high in antioxidants, can boost the immune system and reduce inflammation 👊🏼 Hit save and make the most out of this pumpkin season 😜🙌🏼

No-bake Prune Marzipan Tart 😍 Who wants a piece? 🙋🏻‍♀️               This delicious and nutritious tart is one of my fav...
09/24/2021

No-bake Prune Marzipan Tart 😍 Who wants a piece? 🙋🏻‍♀️

This delicious and nutritious tart is one of my favorite desserts to make this time of the year 🍂 As always, it's simple and easy to prepare with just 6 wholesome ingredients 🙌🏼 Did I mention it’s and ? 👊🏼

Hit save and try it this weekend! 🤤 You can find the recipe on the blog (link in my bio & stories☝🏼 or search for prune tart at nutriholist.com/blog). Enjoy and have a fabulous weekend ❤️

nutriholist.com/no-bake-prune-marzipan-tart

This Red Thai Curry Soup loaded with veggies and tempeh is the ultimate comfort food for chilly days like this 🍜🍁 It's o...
09/21/2021

This Red Thai Curry Soup loaded with veggies and tempeh is the ultimate comfort food for chilly days like this 🍜🍁 It's one of those cozy recipes that nourishes the body and the soul 💕 I used my Red Thai Curry Noodle Soup from the blog as the base and modified it based on the ingredients I had in the fridge. I used broccoli, carrots, beet greens with the stems, and bell peppers, and left out the noodles. Quick, easy, delicious, and nutritious 👊🏼💯

Snag the recipe on the blog (link in my bio and stories) or search for "curry" at nutriholist.com/blog. Enjoy and have a wonderful rest of your week 💖

nutriholist.com/red-thai-curry-noodle-soup

09/19/2021

Have you ever had vegetables or herbs go bad in the fridge because you had no idea what to do with them?🙈 Many of us go shopping with the best intentions, but get overwhelmed when it's time to use them up 🙃 There are a few things I despise more than food waste, so here's a fun and delicious way to use them up by 🌱

You can make meals a lot more interesting by adding sauces like pesto 💚 Pesto is one of my favorite ways to use up different veggies and herbs such as kale stems, beet or radish leaves, parsley, cilantro, etc. 🍃 Making a large batch of pesto over the weekend is a great time-saver during busy weekdays 🙌🏼 Pour over roasted veggies and proteins, add to bowls, or use it as a salad dressing to make meals a lot tastier and more nutritious 👊🏼 Hit save and add it to next week's meal plan 😉 Enjoy 💕

Who wants a slice of my creamy and delicious SWEET POTATO CHOCOLATE CHEESECAKE? 🍠🍫🤤🙋🏻‍♀️                        It's ric...
09/17/2021

Who wants a slice of my creamy and delicious SWEET POTATO CHOCOLATE CHEESECAKE? 🍠🍫🤤🙋🏻‍♀️

It's rich, decadent, and free from dairy, eggs, gluten, and grains 🙌🏼 It's really one of the tastiest and most nutritious cheesecake recipes you'll ever have! So make sure to hit save and add it to your must-try recipes 😋 All you need is 10 simple wholesome ingredients, a powerful blender or food processor, and less than 20 minutes of prep ✅

Snag the recipe on the blog, link in my bio and stories👆🏼 or search for "chocolate cheesecake" at nutriholist.com/blog. Enjoy and have a wonderful Friday 😍

nutriholist.com/sweet-potato-chocolate-cheesecake

Chocolate Energy Balls 🍫😍 Would you like a piece?               These heavenly chocolate bites are rich, fudgy, and deca...
09/14/2021

Chocolate Energy Balls 🍫😍 Would you like a piece?

These heavenly chocolate bites are rich, fudgy, and decadent, just like brownies 🤤 They're quick & easy to make and one of the best ways to satisfy a chocolate craving 🙌🏼 All you need is 7 ingredients, no grains, refined sugar, or dairy 💯 I added reishi mushroom powder to make them more nutritious, but that's totally optional.

Reishi is known as the "Queen of Mushrooms", since it's jam-packed with antioxidants and compounds with anti-inflammatory, anti-cancer, and anti-diabetic properties. It’s also tied to longevity, better immune function, mental clarity, enhanced vitality, stamina, and strength 💪🏼 You could also sub the reishi with your favorite adaptogen, such as maca, ashwagandha, or cordyceps.

Here’s the simple recipe for you to enjoy👇🏼 Hit save and be sure to try it soon 😍

🌱 CHOCOLATE ENERGY BALLS (Yields ~28 balls)
◽1 cup peanut butter (sub: almond or sunflower butter)
◽8 dates, pitted
◽1/3 cup + 2 Tbsp raw cacao powder
◽4 Tbsp Reishi mushroom powder (optional)
◽1/4 cup coconut flour
◽1/2 cup coconut milk
◽2 Tbsp coconut oil
◽1/2 tsp sea salt
◽Coating (optional): unsweetened shredded coconut

Directions:
1. Add all ingredients, except for the coating, to a food processor and process until a sticky dough forms. If the mixture is crumbly and not sticking together, add 1-2 Tbsp water and process again.
2. Scoop out a tablespoon of dough at a time and roll between your palms to form into balls. If you wish to coat the balls, pour the shredded coconut in a small bowl, roll in the balls to coat, and set aside.
3. Store in an airtight container on the counter for 3 days or in the fridge for up to a week.

09/12/2021

GRILLED PEACH PARFAIT 🤩👌🏼 What's your favorite way to enjoy juicy seasonal peaches? I love them on their own, in salads, or served with yogurt in this healthy and delicious parfait by 🤤 It's quick and easy to prepare with only 4 simple ingredients 🙌🏼 Top with plain Greek or yogurt, a drizzle of raw honey or pure maple syrup, and homemade granola 👌🏼 The coconut h**p seed granola from the blog is my favorite and go-to. Snag the recipe through the link in my bio and stories👆🏼 Hit save and try it while peach season lasts 💕
nutriholist.com/grain-free-coconut-h**p-seed-granola

Happy Friday 💕 Bringing you an easy and delicious 20-min dinner idea to try this weekend 👉🏼 Pumpkin Apple Cappelletti wi...
09/10/2021

Happy Friday 💕 Bringing you an easy and delicious 20-min dinner idea to try this weekend 👉🏼 Pumpkin Apple Cappelletti with Garlicky Balsamic Mushrooms, Goat Cheese & EVOO 🤤👌🏼 I used store-bought artisanal pasta for a shortcut, but this would be a hundred times better if you use homemade pasta, of course!! Feel free to use rice flour gnocchi for a version and your favorite nut or seed-based cheese to make it . I also added a handful of beet greens, mainly to clear the fridge, but also to add more nutrients 😜🌿 You can use a handful of spinach or kale instead. Hit save and try it soon!

🌱 Fill a pot with water and bring to a boil. Generously salt the water and add pasta. Cook according to label instructions and set aside.

🌱 In the meantime, heat olive oil in a pan over medium-low. Add 3 cloves of garlic, finely chopped, and saute for 30 seconds. Add ~2 cups of chopped mushrooms and a handful of beet greens, spinach, or kale and saute for about 5 minutes until the juices are released. Add 1 Tbsp of balsamic vinegar and season with sea salt, black pepper, and red chili flakes.

🌱 Throw in the pasta and toss to coat with the balsamic mushrooms. Finish it off with a drizzle of good-quality EVOO (extra-virgin olive oil), a squeeze of fresh lemon juice, chopped parsley, and goat cheese. Enjoy 😋

09/05/2021

Homemade vegetable and fruit chips 4 ways 🙌 Super simple, no additives, preservatives, sugar, or rancid oils you find in most packaged products ✔
Which one would you like to try first??
Wishing you a wonderful weekend ❤

Pistachio Orange Scones right in time for your weekend baking 🤩 Who wants a piece?🙋🏻‍♀️                         So excit...
09/03/2021

Pistachio Orange Scones right in time for your weekend baking 🤩 Who wants a piece?🙋🏻‍♀️

So excited to bring you this delicious recipe I haven't be able to get enough of lately 🤗 Crispy around the edges, soft and flaky inside, these buttery scones are a must-try 🙌🏼 They’re chunky with loads of pistachios and a delicious orange zing in every bite 🍊👌🏼They’re free from gluten, grains, dairy, and refined sugar, and can be made vegan as well.

Head over to the blog for the easy recipe. You can find the direct link in my bio and stories or search for 'scones' at nutriholist.com/blog. Enjoy and have a fabulous Friday 💖

nutriholist.com/pistachio-orange-scones

08/29/2021

Happy Sunday friends 💕 How's your weekend going? Hope you had a nice relaxing one! Even if not, here's an easy and delicious recipe to help you unwind and enjoy your evening 😍 👉🏼 Try these crispy ROSEMARY SWEET POTATO FRIES by 🍟👌🏼 The key to getting them crispy is leaving lots of room in between the fries and not crowding the baking sheet. They go perfectly with the creamy chive yogurt dip in the video or a tahini lemon sauce if you're 🌿 What's your favorite way to serve them? Enjoy and have a wonderful rest of your day/night 💞

Blueberry Protein Bars 🫐 These easy, delicious, and nutritious bars make a wonderful   snack for the kiddos 🙌🏼 They're r...
08/27/2021

Blueberry Protein Bars 🫐 These easy, delicious, and nutritious bars make a wonderful snack for the kiddos 🙌🏼 They're rich in protein, healthy fats, and fiber, and low in sugar ✅ So if you're looking for a healthy treat that doesn't spike blood sugar levels and provides sustainable energy, you've got to try these bars! 🤗

They're chewy and delicious and couldn't be any easier to make in less than 15 minutes! 🙌🏼 All you need is a handful of simple ingredients and a bowl to mix everything in. Bake in the oven for 20 minutes et voilà 😍

Here's the recipe for you to enjoy 👇🏼 Hit save and give it a try while blueberry season lasts 🫐 Enjoy and happy Friday 💖

Blueberry Protein Bars:
🔹️ 1 ripe banana, mashed.
🔹️ 1/3 cup pure maple syrup.
🔹️ 2 tablespoons fresh lemon juice.
🔹️ 1 tablespoon coconut oil, melted.
🔹️ 1 teaspoon vanilla extract.
🔹️ 1/2 teaspoon cinnamon.
🔹️ 2 1/2 cups gluten-free rolled oats.
🔹️ 1 scoop 🌱 protein.
🔹️ 2 tablespoons chia seeds.
🔹️ 2 tablespoons h**p hearts.
🔹️ 1/4 cup sliced almonds.
🔹️ 1 cup fresh blueberries.

Directions:
1. Preheat oven to 350 F. Line an 8x8 inch pan with parchment paper.
2. Add all the ingredients except for almonds and blueberries in a large bowl and stir to evenly combine.
3. Pour the mixture into the lined pan and press it down evenly with a spatula. Top with sliced almonds and blueberries and bake in the preheated oven for 20 minutes.
4. Allow the bars to cool for about 15 minutes before slicing into squares. Enjoy and store leftovers in the fridge for up to a week or in the freezer for months.

Black Bean Chocolate Cookies 🍪🍫 These delicious cookies from my friend 's new cookbook, Bake It Vegan, were everything I...
08/20/2021

Black Bean Chocolate Cookies 🍪🍫 These delicious cookies from my friend 's new cookbook, Bake It Vegan, were everything I'd dreamed of and more 😍 With a rich dark chocolate flavor and a soft creamy center, these cookies are sure to satisfy your sweet tooth.

Black beans are a great way to add more protein and fiber to treats without affecting the taste. There's also roasted hazelnuts and cashews that this give these cookies a scrumptious nutty flavor 👌🏼 Can't wait for you to try it! Be sure to check out the "Bake It Vegan" cookbook to try this yummy recipe, plus many more! 💕

Black Bean Brownies 🤩🍫 Who wants a piece?                     These soft, fudgy, and delicious brownies couldn't be any ...
08/17/2021

Black Bean Brownies 🤩🍫 Who wants a piece?

These soft, fudgy, and delicious brownies couldn't be any easier to make with only 8 wholesome ingredients👌🏼 The beans add a perfectly soft and gooey texture without affecting the taste 🙌🏼 They're also a great source of protein, fiber, and minerals such as copper, folate, and iron. I've tried this recipe both with white and black beans and it's turned out amaaaazing every time! Have you tried them yet?

You can find the recipe on the blog (link in my bio and stories or search for "brownies" at nutriholist.com/blog). Don't forget to tag me if you try them. Enjoy ❤️

nutriholist.com/white-bean-brownies

08/15/2021

Happy Sunday friends 💕 Do you like cooking with fresh, local, and seasonal produce? 🌽 If so, you're going to love this quick, easy, and delicious summer pasta dish by 🍝

Corn and zucchini are at their best right now, so make sure to hit save and add it to your meal plan for next week 🙌🏼 Serve it with whatever kind of pasta you like and add some protein of your choice to make it a 👌🏼 Enjoy and have a fabulous week ahead 💗

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