Blog Posts - Rachel Murray Holistic Nutrition

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!

Bring on Spring Salad

3/18/2019

I get creative with salads all year long, however sometimes they are just more enjoyable when the weather is warmer. This spring salad is hearty & full of flavour. It also may make you eager to get your garden started and/or make a stop at your local farmers' market to stock up on all those colourful veggies!

Triple Green Soup

3/13/2019

This delicious and nutritious green soup will get you in the St. Patty's Day spirit and is perfect for lunch or dinner.

Serve it alongside your favourite sourdough bread or a hearty salad.

Crock-Pot Apple Pork Roast

3/12/2019

Apple and pork are two things that are just meant to go together! Although I'm usually not a fan of dinner being 'sweet'; the Sweet Potato-Marshmallow casserole is a dessert in my opinion, not a side-dish!
However, the hint of sweetness from the apple in this recipe is just perfect!

5 Ingredient Paleo Pancakes

3/1/2019

Pancake Tuesday is approaching I thought I'd offer an alternative to traditional pancakes made with wheat flour, milk, & sugar, as these ingredients can often contribute to inflammation and bloating. How, you ask?

Good Luck Green Smoothie

3/1/2019

Ingredients

3/4 cup Mango (fresh or frozen)
1 Lime (juiced)
1 cup Baby Spinach (packed)
1 tbsp Ground Flax Seed
2 tbsps Hemp Seeds
1 1/2 cups Water
1/4 cup coconut milk (optional)

Instructions
Combine all ingredients in a blender and blend until smooth. Enjoy!

Bone Broth

2/28/2019

Bone broth is a rich source of nutrients. It contains protein, cartilage, and minerals. It’s easy for our body to digest, and can be especially calming and supportive when we are feeling under the weather.

SweetHeart Smoothie

2/1/2019

Ingredients

3/4 cup Strawberries (fresh or frozen)
1/3 Cucumber
1/4 cup Vanilla Protein Powder (or 1 scoop)
1 tbsp Coconut Oil
1 tbsp Cashew Butter
5 Ice Cubes (or 1/2 cup water)

Instructions
Combine everything in a blender and blend until smooth. Enjoy!

Paleo Spaghetti

1/14/2019

Try this spin on spaghetti that replaces traditional pasta with spaghetti squash.
Spaghetti squash is nutrient-dense, meaning it’s low in calories but high in several key vitamins and minerals.