Recipes - Rachel Murray Holistic Nutrition

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!

Smoked Salmon & Avocado Tacos

3/25/2021

Incorporating healthy fats doesn't have to be complicated or overwhelming.

This Smoked Salmon & Avocado Taco recipe is perfect for busy days when you need to throw together a quick meal. It will nourish your body with nutrient dense protein & fats and is full of flavour!

Spiralized Zucchini Alfredo with Turmeric Chicken

3/11/2021

Searching for a grain-free, gluten-free, low carb twist on traditional pasta? Look no further!
Using a Spiralizer for zucchini (as well other veggies) has become increasing popular in the low carb world, and for good reason!

Spiralized zucchini is easy to prepare, grain & gluten free, low in carbs and takes on whatever flavours you choose!

You can serve these 'noodles' raw or cooked, personally I prefer them lightly cooked.

KimChi

3/4/2021

Kimchi, a staple in Korean cuisine. It is a traditional side dish made of salted and fermented vegetables, such as cabbage and Korean radish, as well as carrots, green onions, ginger and garlic. It is commonly seasoned with a spice called Gochugaru. While I've had difficulty finding this spice in my area, I've found red chili flakes work great. Along with all the other amazing flavours in this recipe, you really don't miss it!

Liver & Beef Meatballs

2/24/2021

Meatballs are a favourite in my house. They are easy to make and fun for both kids and adults alike.

The liver in this recipe is a nutrient powerhouse! Liver provides us with vitamin B12, iron, folate, choline and Vitamin A to name just a few.

Broccoli Cheddar Quiche

2/17/2021

Eggs are a wonderful heart healthy food! Eggs are filled with nutrients including choline, vitamin B12, protein, and cholesterol.

Yes, you read that right, dietary cholesterol is actually HEALTHY, in fact, it's essential!

Guacamole & Veggie Sticks

2/10/2021

Avocados, which are the basis of guacamole, are full of monounsaturated fats which are anti-inflammatory when they come from whole foods like avocados. Avocados are also a great source of potassium and magnesium - both of which are electrolytes that the heart needs to function properly. They are also rich in glutathione, which is an antioxidant that the body uses for a variety of functions.

Lemon & Dill Baked Salmon

2/3/2021

You are likely aware that fish is "heart healthy", but have you ever wondered why?

Cold-water fatty fish such as salmon is supportive for the heart and cardiovascular system because it is rich in omega-3 fats (which can be further broken down into EPA and DHA).

Golden Turmeric Latte

1/27/2021

The turmeric latte is truly a treat that you don't have to feel guilty about! This warm, comforting beverage seems almost too good to be true! Fortunately, the benefits of the combined ingredients are absolutely nourishing and truly supportive of the immune system.
If you haven't used turmeric in recipes before, it might seem strange