Rachel Murray Holistic Nutrition - Recipes

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!

Summer Strawberry Smoothie

7/2/2019

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!

Smoothie of the MOnth: Summer Matcha!

6/3/2019

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!

Pear & Mint Hydration Smoothie!

5/6/2019

Looking for a refreshing twist on your go-to smoothie recipe? Try my Pear & Mint Hydration Smoothie! It's perfect for these warmer days after a tough workout or a invigorating walk in the sunshine!

Cheese & Asparagus Frittata

4/19/2019

This year, I decided to blow out all my eggs before decorating them, which left me with the goodness of 12 eggs to use up rather quickly. I settled on an cheese & asparagus frittata as I had received some delicious asparagus in my weekly fresh fruit and veggie box (curtesy of freshboxmarket.ca/ Fergus). It turned out perfectly delicious and was devoured by myself and my husband!

Veggie Quiche with Sweet Potato Crust

4/9/2019

This spin on the traditional quiche is delicious, nutritious and true comfort food! Using slices of sweet potato as the crust instead of a traditional pie crust, this version is gluten-free, high in vitamin A and contains more fiber.

Enjoy a hearty slice tonight!

Smoothie of the Month: Blossom Into Spring

4/1/2019

Ingredients:
1 banana
1 cup strawberries
1/4 cup rhubarb
1/2 tsp maca powder
1/4 cup raw cashews
1 cup water/ice

Instructions:
Blend & Enjoy!