Therapeutic Whole Food Recipes–manage your health with food!

Black Bean Quinoa Sliders and Tahini Sauce

These quinoa sliders are filled with foods that help stabilize blood sugar. This is a great use for leftover quinoa and the sliders last for several days in the refrigerator. I like to make them at the start of the week to have on hand as an addition to green salads to boost protein, healthy fat & fibre.

Nicole Gimmillaro, Certified Natural ChefBy Nicole Gimmillaro, Certified Natural Chef

Spinach Brown Rice Risotto

Who doesn't love Spinach Risotto? Swap out the white risotto rice with brown rice and add in a few healthy fats and enjoy. Brown rice is an excellent source of fibre, vitamins and minerals, protein, and even esstential fatty acids–all important for blood sugar! Add in the walnuts for some vitamin E and essential Omega-3, these two antioxidants maximize walnuts' ability to reduce inflammation.

myWholeLifeBy myWholeLife Team

Fiesta Fish Tacos 2-Ways

Looking to shake up meal time with a recipe that is sure to please? These fish tacos are your answer. Aside from being delicious, these tacos incorporate a myriad of ingredients known to promote good health. Oregano, turmeric and cilantro are all proven to have anti-inflammatory properties,1 while halibut is a good source of omega-3 which has been proven to be important for good heart health and may also ease inflammation.2

The speedy salsa in this recipe not only comes together in a New York minute, it is also a good source of lycopene thanks to fresh tomatoes. Lycopene has been studied recently for it’s potential to prevent against the development of prostate cancer.3 Any leftovers are delicious on your morning scrambled eggs or as garnish for baked fish or chicken at dinner.

Lawren MonetaBy Lawren Moneta

Iron Rich Vegetable Pasta

While many vegetarians and vegans are concerned about their iron intake, here is a dish that has nearly 50% of your daily intake of iron. Iron requires Vitamin C, folate and B12 for adequate absorption. Vitamin C improves the absorption of iron from the stomach. Vitamin B12 is important for normal blood, cells, and nerves. Folic acid is needed to form healthy cells, especially red blood cells. This dish is rich in Iron, Vitamin C and Folate. B12 is found in animal meat and byproducts, so in that case vegetarians or vegans should supplement. By adding a squirt of lemon juice to any meal, or fresh greens you will instantly increase your intake of vitamin C.

Rebecca Wilson, Holistic Chef, CNPBy Rebecca Wilson, Holistic Chef, CNP

Halloween Witches Finger Cookies

Looking for a new healthy Halloween cookie recipe that is gluten free and blood sugar-friendly, and will be a hit with your children. You have to try our witches fingers, they are similar to the traditional shortbread with a few healthier modications, along a hint of almond flavor. Serve up a bowl of fingers at your Halloween party!

myWholeLifeBy myWholeLife Team

Turkey Farro Vegetable Soup

Are you looking to introduce an ancient grain to your diet and increase your intake of essential nutrients? Farro is a great choice for your homemade soups, salads and main dishes. A cup of cooked farro is higher in fibre and protein content than common wheat, with 14 grams of protein and 10 grams of fibre – it also wins when it comes to iron, it contains 24 percent of the recommended daily intake.

We can’t forget the Anicent tradition of drinking homemade bone broth, this is season to help you fight infections like the common cold and flu. In addition to being immune boosting, you will have shinier hair, improved digestion, and reduced joint pain and inflammation.

myWholeLifeBy myWholeLife Team

Creamy Spiced Pumpkin Pie Smoothie

This thick and delicious heart healthy smoothie is great anytime of day to maintain your energy level and balance your blood sugar. The fibre content in pumpkin is also excellent for individuals having bowel movement and other digestive problems. The rolled oats have also been shown to improve symptoms of diabetes, effectively lowering blood sugar and improving insulin resistance. We could go on and on about all the other health benefits of this smoothie, so drink up and enjoy!

myWholeLifeBy myWholeLife Team

Polka-Dot Cake

Getting your kids to help mix together this cake ensures it will come together in a snap. Gluten-free and dairy-free, this is the perfect treat for lunchboxes, after school or after dinner. For a bit of extra indulgence on special occasions, try topping slices with a dollop of coconut whipped cream and extra berries.

Lawren MonetaBy Lawren Moneta