Rachel Murray Holistic Nutrition - Recipes

Liver Pate

4/21/2020

Liver is one of the most nutrient dense foods, and is extremely supportive to our immune system.
Unfortunately, liver is not well liked by most people in our Westernized communities. Personally, I do not like it on it's own (and I've given it a fair shot!), but have found some great ways to include it in my diet, such as pate, or coupled with other meats in things like meatloaf or casseroles. I've even pureed it, frozen it in a thin layer and then cut it up in 'pill sized' pieces and swallowed whole (honestly, this is your best bet if you just can't stand the taste).
Here is my favourite liver pate recipe! Serve with veggies on sourdough bread or on your favourite gluten-free cracker!

Oatmeal Coconut Raisin Cookies

4/2/2020

Ingredients:

2 cups Oats
1 cup Almond Flour
1/2 tsp Baking Soda
2 tsps Cinnamon
1/2 tsp Sea Salt
1/3 cup Organic Raisins
1/3 cup Unsweetened Coconut Flakes
1/3 cup Coconut Oil (melted)
1/3 cup Maple Syrup
2 Egg (whisked)

Immune Boosting Savory Oats & Eggs!

3/29/2020

Ingredients

2 Egg
2 cups Kale Leaves
1/2 cup Basil Leaves
2 tbsps Sunflower Seeds
1 Garlic (clove)
2 tbsps Extra Virgin Olive Oil
1 Lemon (juiced) Sea Salt & Black Pepper (to taste)
1 1/2 cups Oats (rolled)
3 cups Bone Broth (homemade is best)
1/2 Avocado (sliced)
1 tbsp Chia Seeds

Strawberry Avocado Ice Cream

2/19/2020

This low sugar, yet creamy & delicious spin on ice cream is sure to please your taste buds when you're looking for a nutritious treat!
Add 1/2 a scoop of protein powder or collagen for an extra boost after a long day of outdoor winter activities!

Hearty Lentil Detox Soup

1/13/2020

This hearty soup will fill you up and leave you feeling good about your meal choices!

Enjoy with some gluten-free crackers and cheese or sourdough bread and butter. Yum!

December Smoothie: Candy Cane SuperFood Smoothie

12/1/2019

Pumpkin Pie Smoothie

10/2/2019

Given that this month we celebrate Thanksgiving, Hallowe'en and everything pumpkin, I thought it fitting that this month's smoothie also be inspired by pumpkin! The 'Pumpkin Pie Smoothie' includes banana, pumpkin & pumpkin spice and can be served warm or cold. These smoothies available for purchase at Towne Fitness, or see the recipe below to make it at home.

September Smoothie: September Spice!

9/3/2019

This month's smoothie is named September Spice!

It includes pear & cinnamon to capture the delicious taste of the beginning of fall (dare I say it)!

The Refresher: August Smoothie

8/1/2019

The Refresher

3/4 cup Cucumber (chopped)
1 1/2 cups watermelon (preferably cubed & frozen)
1/2 cup plain kefir (or buttermilk or nut milk of choice)
Juice from a small lime

Strawberry Chia Jam

7/15/2019

Did you spend your weekend Strawberry picking?
If you have a fridge full of strawberries and don’t know what to do with all of them before they spoil, try out this amazingly simple, low-sugar, super delicious strawberry chia jam! It’s super easy to make and only contains 3 ingredients!