Rachel Murray Holistic Nutrition - Recipes

Orange Smoothie

1/20/2021

This creamy delicious smoothie uses both fruit and veggies to create a nourishing and filling post-workout re-fuel!
This smoothie is a little higher in carbs than most of my recipes, so I do recommend you enjoy it in combination with a higher intensity sweat session, and/or with lower carb meals for the remainder of the day.

Smoothies can be a fun way to get in a serving or two of fruits and vegetables! In general, most smoothies are on the higher side when it comes to carbs, so it's important to not be fooled into thinking they are a suitable choice for everyday. I also recommend smoothies always contain a smart source of protein and fat to help support balanced blood sugar and energy levels.

Here's what you'll need for this beautiful orange smoothie!

Ingredients:

1 cup Pureed Pumpkin
1 Banana (frozen)
1/2 tsp Turmeric
1/4 tsp Cinnamon
1 1/2 tsp Ginger
1 tbsp Ground Flax Seed
3/4 cup Organic Coconut Milk
1 Navel Orange (peeled and sectioned)
30g (about 3 scoops) Collagen Powder

Makes 2 servings.

*If you don't have collagen powder, substitute with a serving of protein powder or Greek yogurt.

Directions:
Add all ingredients to a blender and blend to desired consistency. Enjoy!

Chicken Stew

1/13/2021

I can think of nothing better for lunch (or dinner) on a cold January day spent out in the snow than Chicken Stew! It is truly one of my all-time favourite comfort foods! This recipe is simple but delicious. The best part is that

Immunity Supporting Curried Bone Broth

1/6/2021

This simple twist on a basic bone broth is both delicious and highly nourishing. It's great on it's own, or as the base to your favourite soup or stew! Did you know that bone broth contains over 10 important nutrients that are important to both immunity and overall health?

Citrus-Glazed Salmon

1/2/2021

This recipe is one of my favourite ways to enjoy salmon! Three things I really love about salmon is how fast it cooks, it's versatility, and how nutrient dense it is!
With 25g of protein, over 100% of the daily requirement of vitamins C & D, this is a perfect meal to support the immune system!

Holiday Leftover TUrkey Bowl

12/24/2020

I know it's only Christmas eve, however I know that many of you have had some smaller celebrations spread out over the month of December, and if so, you likely have some leftovers! This leftover turkey bowl has all the appealing holiday flavours - instead of simply reheating leftovers, why not try this delicious twist on holiday turkey!

Spanish Eggs

12/17/2020

This recipe was introduced to me by my mother-in-law over 10 years ago. It's been a part of their Christmas-tree-cutting-brunch tradition for a very long time. It's warm and comforting and the perfect meal after trudging through the snow finding that perfect tree! Spanish Eggs are often served with tortillas, but we usually forgo them; they're delicious as is!

Nourishing Beet & Carrot Soup

12/4/2020

I created this soup on a whim when I had some extra beets that I didn't know what to do with (my husband is not of fan of beets so I wasn't able to share them with him)!
I decided to start by roasting them and then when I heard my mom was feeling ill, I thought what better than to make them into a soothing soup that I could share with her.

Warm Vanilla Cranberry Smoothie

11/23/2020

These snowy November days have reminded me that winter will inevitably return once again! While smoothies are an easy way to get some quick nutrition when you're on the go, drinking something cold on a chilly day may not be very appealing. This smoothie is low is sugar, made with warming ingredients (hello vanilla and cinnamon!) and is actually drunken warm! It's like a warm hug on a cold day!

Pumpkin Chai SMoothie

9/29/2020

This smoothie is warm & comforting, and really radiates the feelings of fall!

If you're a pumpkin spice lover, this recipe is for you! If not, you can always omit the pumpkin spice for a simple chai flavour!

Beef Heart Stew

9/14/2020

Enjoy this stew for dinner on a cool fall night! By using a slow cooker you can set-it-and-forget-it! Let it simmer all day, and come home to a delicious, filling, 'hearty' meal!