Rachel Murray Holistic Nutrition

Immune Boosting Savory Oats & Eggs!

3/29/2020

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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

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Strawberry Avocado Ice Cream

2/19/2020

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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!

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Hearty Lentil Detox Soup

1/13/2020

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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!

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December Smoothie: Candy Cane SuperFood Smoothie

12/1/2019

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Pumpkin Pie Smoothie

10/2/2019

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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.

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September Smoothie: September Spice!

9/3/2019

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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)!

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The Refresher: August Smoothie

8/1/2019

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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

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Strawberry Chia Jam

7/15/2019

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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!

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Summer Strawberry Smoothie

7/2/2019

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Ingredients

1 cup almond milk
½ cup strawberries
½ banana, frozen
½ cup cauliflower florets, steamed then frozen
1tablespoon flaxseed, ground
½ tablespoon coconut oil
1-2 scoops protein or collagen powder
hemp seeds

Directions

Combine all ingredients except hemp seeds in a blender and blend until desired consistency. Sprinkle with hemp seeds and enjoy!

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Smoothie of the MOnth: Summer Matcha!

6/3/2019

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June's smoothie is both tropical & grounding! The combination of pineapple and matcha create a nourishing pina colada matcha deliciousness! Try it today and let me know what you think!

Ingredients:

1/2 Zucchini (chopped and frozen)
1/2 cup Pineapple (fresh or frozen)
1 1/2 cups Baby Spinach
1 tsp Green Tea Powder (matcha powder)
2 tbsp Hemp Seeds
1 cup Unsweetened Almond Milk

Directions:
Add all ingredients to blender and blend until smooth. Pour into a glass. Top with a sprinkle of matcha powder or hemp seeds and enjoy!

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<<Previous

Immune Boosting Savory Oats & Eggs!

Strawberry Avocado Ice Cream

Hearty Lentil Detox Soup

December Smoothie: Candy Cane SuperFood Smoothie

Pumpkin Pie Smoothie

September Smoothie: September Spice!

The Refresher: August Smoothie

Strawberry Chia Jam

Summer Strawberry Smoothie

Smoothie of the MOnth: Summer Matcha!

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