Recipes - Rachel Murray Holistic Nutrition

Bacon Mayo

10/13/2021

When I learned that the oils in traditional store-bought mayo were toxic, I attempted to make a switch to those that were advertised as being made with healthier oils such as olive oil instead.

Unfortunately, although they're labeled as being made with olive oil, most also still

BBQ'd Lemon Tahini Chicken

8/10/2021

Summer's days may be numbered, but there's still plenty of time to enjoy fresh, local foods cooked on the BBQ!

Lemon chicken is a perfect summery meal, but this recipe adds a little twist by using the savory, nutty and ever so slightly bitter taste of tahini.

BlackBerry Chia Pudding

5/27/2021

As a recovering sugar addict, I stay away from most fruits as they are a trigger for me and lead to cravings later on.

However, when it comes to fruit, I think that berries are one of the best choices because they are both low in sugar and high in antioxidants and other beneficial nutrients.

Italian Lemon Chicken

5/20/2021

When it comes to the lymphatic system, lemon is wonderful as an antioxidant and helps to support lymphatic drainage.

This Italian Lemon Chicken is a super simple one-pan dish that comes together beautifully.

Pair this with a green salad or cruciferous veggies like broccoli and cauliflower topped with butter, salt and pepper! Delish!

Green Sliders & Salsa

5/13/2021

These fun little sliders are for kids and adults alike!

They're a great way to add in some "hidden" veggies, while still remaining high in protein and full of flavour!

I love mine in a lettuce wrap, or tossed into a bowl with all my favourite toppings!

Try it this weekend on the BBQ or smoker! Enjoy!

Lemon Coconut Cod

4/29/2021

The flavours in this meal come together so perfectly.

I don't know what it is about coconut and seafood, but they just go together!

5-Minute Coconut Curry Sauce

4/24/2021

Just like you, I love recipes that come together in minutes but don't sacrifice on flavour!

This Coconut Curry Sauce happens just so happens to be one that combines rich nourishing flavours, and simplicity!

Avocado & Smoked Salmon Omelette

4/22/2021

Eggs are one of my go-to easy meals for anytime of the day. Eating them Omelette style is one of my favourite ways to enjoy them.

This avocado and smoked salmon omelette is a wonderful way to "fancy up" a traditional omelette, while also adding in some wonderful healthy fats and extra protein.

Here I've used parsley and dill for additional flavour, but feel free to use any of your favourite spices & herbs.

Zucchini Boat Pizza

4/13/2021

These zucchini pizza boats are fun, delicious and full of nutrients! Zucchini is such a versatile veggie, and makes the perfect delivery system for all your favourite traditional pizza toppings!

This recipe manages to include almost 30g of protein and is full of flavour thanks to the sausage, veggies and olives.

In terms of micro nutrients, the mushrooms provide vitamins B5, and B6, bell peppers offer vitamin C, red onion provides us with the antioxidant quercitin and green olives offer healthy monounsaturated fats and two different antioxidants.

Who ever said healthy food can't also be delicious?!?

Sardine Stir-Fry

4/8/2021

This recipe is a great way to use of those tins of sardines that you purchased because you heard they were healthy, but haven't been brave enough to crack open and try!

Even if you're not a fan of the fishy taste of sardines, this recipe will have you seeing (and tasting) sardines in a whole new light - both my husband and toddler approved of this one!